Northwest Runner August 2014 by Northwest Runner

PROFILE: An ‘Ordinary’ Runner with EXTRAORDINARY Finish Times

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RUNNER INFORMATION AND INSPIR ATION FOR ALL RUNNERS

Rock ’n’ Roll Marathon:

Wonderful Weather, Victorious Locals A Perfect SEATTLE Experience How to Survive Your First BEER MILE Controversy: Runners and Their DOGS AUGUST 2014 $3.95

A Club Northwest Publication www.nwrunner.com

NEW DATE! Dude! This band ROCKS!

BLING! for all half marathon participants! Enjoy a crisp, cold craft beer!

Sunday, August 31, 2014 Marymoor Park – Redmond, Washington Learn more and register today at:

labordayrun.com

Kids Run & FREE bouncy houses!

Enter PROMO code “LDH5” FOR A $5 DISCOUNT

Post-Race BBQ…Mmmm Yummy!

Tech Shirts for ALL participants!

C O N T E N T S A U G ’1 4 CNW members get psyched for the club’s annual Solstice Run. Read more about local club happenings on page 18. photo courtesy of lois keller .

DEPARTMENTS 6 EDITOR’S NOTE

The attraction of small-town races. by heather romano

8 STARTING LINES

Race-date change, local inspiring coach, Seattleite represents USA, historic tri meeting, CNW runner wins grueling race, superstar continues to shine, highlights from the Brooks PR, running boom continues.

12 BEST TIMES LIST compiled by jennifer benner

14 BEST TIMES PROFILE

Nancy Kintner-Meyer, an “ordinary person” turning in extraordinary finish times. by heather romano

16 REAL RUNNING

Runners and their dogs. by greg van belle

18 CLUB REPORT

Solstice kick-off, working with prep athletes, new stroller-running opportunities, extra chance to get in those ultra miles. by craig romano

20 WINNING NUTRITION

Quick meals for busy training days.

FEATURES

by heather nakamura

22 TRI COACHING

24 THE HEALTHY RUNNER

The difficulty of packing for a triathlon. by wade praeger

Back on the road: Return to running after a foot injury.

38 RACE AND EVENT SCHEDULE

by wendy foster

compiled by jennifer benner

28 ROCK ’N’ ROLL 2014: A PERFECT DAY Wonderful weather and victorious locals make for a perfect Seattle experience. by martin rudow

32 NW ON THE RUN: PORT ANGELES AND SEQUIM A runner’s paradise: communities bursting with natural beauty and miles of trails.

50 RACE RESULTS

Windermere Marathon & Half Hoquiam Half & 5K Furry 5K Edge to Edge Marathon Shore Run 5K & 10K Beach to Chowder 5K & 10K Cougar Mountain Series #2: 8 & 14 Miles Sound to Narrows 12K & 5K Scotiabank Half Marathon Tesoro 5K & 10K

54 AD INDEX

by craig romano

35 NORTH OLYMPIC DISCOVERY MARATHON A new course brings excitement to runners – and the race directors. by craig romano

36 RUNNING THE MILE – WITH A TWIST How to survive your first Beer Mile. by sharon stone

48 PODIUM FINISHES FOR SEATTLE’S TEAM Local runners gut it out at the Track & Field Championships. by paul merca

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COVER PHOTO: Yinges Yigzaw of Issaquah celebrates the fantastic marathon weather at this year’s Seattle Rock ‘n’ Roll Marathon. martin rudow photo. Northwest Runner (ISSN 0883-7945) August 2014, Volume 42, Number 8, is published monthly by Road Runners Club of America Club Northwest, 6310 NE 74th, #217, Seattle, WA 98115. Periodical postage paid at Seattle, WA. Postmaster: send address changes to Northwest Runner, 6310 NE 74th St #217, Seattle, WA 98115.

ÂŠ2014 Brooks Sports, Inc.

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RUNNER

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

August 2014, Volume 42, Number 8

Publisher/Advertising Director: Martin Rudow Editor: Heather Romano

The attraction of small-town races

he Fourth of July is one of my favorite holidays and one of my least favorite holidays at the same time. It’s in the summertime, which is a plus (though usually summer on the west side of the Cascades doesn’t start until July 5th). But it’s right before a major magazine deadline, so I don’t really get to relax and enjoy it. And I know I’ll probably get a lot of flack for writing this, but I am not a fan of personal fireworks. A city fireworks show that the community can celebrate together is a wonderful idea. But neighborhood kids – and some ‘adults’ – shooting off fireworks near my house all night? And scaring my animals (and me!)? Nope, not a fan. But every year, no matter what kind of shape I’m in, I get excited to run the local Fourth of July race. This is by far the best part of the holiday for me. It’s a small-town event, with a funny distance (reportedly 5.17 miles), in a funnysounding town (Sedro-Woolley), with a post-race parade and an accompanying chainsaw-art competition. It’s the only race I do where every year I see participants running in cut-off jean shorts and suspenders with no shirt (can we say “chafe”?). Little kids and walkers line the first row of the starting line because, well, why wouldn’t they? You can imagine the amount of zigzagging runners do to get past the chaos of the first mile.

This small-town race is one where locals get excited that people are running by their homes and set up impromptu water stations and hoses to cool runners off as they pass by. Police officers leave their posts to run out onto the course and give high-fives to runners they know. OK, maybe that only happened because the officer is part of our local running club. Either way, it’s a nice touch. High school athletic teams dress up in uniform and run together. Runners show up wearing high-tech running clothes and specialty running shoes (read: “city folk”) and line up next to participants wearing all cotton and sneakers. Maybe I love this event because it reminds me of the “good ol’ days” when running events were about running and not about gimmicks. There’s no dye thrown at you to keep you entertained during the run, no gigantic finisher’s medal to wear around your neck, and no fancy tech shirt with a cool logo to show off your accomplishment. It’s a race for runners who want to, well, run. Summer is the time of year when small-town races – and their accompanying festivals – are all over the race calendar. Why not take a chance and check one out? You might find the odddistance run – or the festival’s specialty pie – is exactly what you needed to spice up your running routine. •

Maybe I love this event because it reminds me of the “good ol’ days” when running events were about running and not about gimmicks.

heathernwr@eschelon.com 6

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Copy Editor: Kirsten Colten Events Editor: Jennifer Benner Art Director/Ad Coordinator: David Burngasser Senior Editorial Contributors: Paul Merca, Heather Nakamura, Wade Praeger, Craig Romano, Greg Van Belle Editorial Contributors: Wendy Foster, Martin Rudow, Sharon Stone Photographic Contributors: Eric Bone, Gary Breedlove, Brooks Running, Lois Keller, Nancy Kintner-Meyer, Paul Merca, NODM, Wade Praeger, Kelly Richards, Craig Romano, Martin Rudow, Running USA, Sharon Stone, U.S. Mountain Running Team

Northwest Runner (ISSN 0883-7945) is published monthly, 12 times per year, by Club Northwest, 6310 NE 74th St., Suite 217, Seattle WA 98115. Contact Us: Phone: (206) 527-5301, Fax: (206) 5271223, E-mail: nwrunner@mindspring.com. Website: www.nwrunner.com Subscriptions: $19.95/year USA; $37.00/2 years USA; $27.00/year Canada Copyright 2014 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., Suite 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 (360) 678-3146 or e-mail nwrunner@eschelon.com for information. National ad sales are handled by the Endurance Sports Media Group, Inc. (541) 617-0885, e-mail info@endurancesportsmedia.com

S TA R T I N G L I N E S NORTHWEST RUNNER • AUGUST 2014

ALERT! Race date change This year the Labor Day Half Marathon changed its date from Monday, September 1st to Sunday, August 31st. The one-time change is due to the opening week of football season festivities, which will take place in Seattle this year. The NFL announced a conflicting event, the Seattle Seahawks 5K, which will take place on Labor Day in Seattle. The Labor Day Half decided to move their event date to Sunday, August 31st to avoid conflicting with the NFLsponsored event. If you have already registered for the Overlake Medical Center Labor Day Half, and can no longer participate in the event because of the date change, please e-mail info@ orswellevents.com.

Inglemoor’s inspiring coach Kelly Richards, Inglemoor High School’s cross country coach (located in Kenmore), has been named a finalist for Brooks’ 2014 Inspiring Coaches program. Students who nominated her offered glowing reviews of Richards’ coaching. “Coach Kelly Richards opens every practice with a huge smile and a recap of her runners’ latest achievements, whether they were on the track, in the

classroom, on the stage, or elsewhere,” wrote a current Inglemoor athlete. Coach Richards cares about her athletes’ wellbeing, making health and mental wellness a priority, taking the time to truly know and mentor each of her athletes. “Everything Coach Kelly says is to encourage you and make you race to the best of your ability by believing in yourself,” wrote another athlete. Coach Kelly is also known for her creative antics using positivity and light-hearted fun to encourage athletes to push themselves farther. During a workout session where athletes were expressing discouragement and fatigue, the coach began yelling, “Oh yeah!” while accompanying athletes in their strides. The “Oh yeahs!” started to spread and soon enough all the athletes were running again, yelling “Oh yeah!” and completing the workout. In the fall of 2013, Richards’ cross country team won the “Class Act” Sportsmanship Award at the Seaside Invitational. Brooks’ Inspiring Coaches program honors inspirational track and cross country coaches who support their teams through encouragement and dedication and who strive to keep their programs strong by making a lasting difference in the lives of their athletes. All 25 national finalists will receive $5,000 in Brooks running shoes, apparel and accessories for the team, $500 for team expenses and a membership in the Brooks Inspire Daily program for 2014. The Inspiring Coach of the Year will receive an additional $5,000 in Brooks gear, $2,000 in cash and a trip for two to the 2015 Brooks PR Invitational. Visit www.facebook.com/brooksrunning to vote for a coach. The voting period lasts until July 31st, and the Brooks 2014 Inspiring Coach of the Year will be announced on August 5th.

Seattleite represents U.S. at worlds

Inglemoor’s cross country coach, Kelly Richards, has been selected as a “most inspiring coach.” courtesy of richards . 8

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Eric Bone, a local runner and orienteer, is currently representing the U.S. in the 2014 World Orienteering Championships in Italy. Orienteering is a race in wilderness navigation where athletes use a map and compass to complete a course as quickly as possible over miles-long

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Eric Bone looks confident at the start of the 2012 U.S. Orienteering Championships. courtesy of bone. terrain. The championships, which run from July 5th – 12th, can be followed online at: www.woc2014.info. Bone, who was born and raised in Seattle, began orienteering in high school. As an undergraduate student at the University of Washington, he helped found the Husky Orienteering & Running Club. Eventually Bone won a spot on the U.S. National Orienteering Team; he has been a member of the national team for the better part of the last fifteen years competing on the world stage. Runners in the Puget Sound may recognize Bone from his NW Trail Runs, Street Scramble events and BEAST adventure race series.

Historic tri meeting In June, the International Triathlon Union (ITU), USA Triathlon and Ironman held the first of many meetings recently in Tampa, Florida. The meeting was a step toward the coordination of triathlon rules. The goal is to eventually provide a consistent standard at events of varying distances throughout the world. As the overarching international governing body of triathlon, ITU is motivated to facilitate and support National Federations and event organizers in creating best practices for the safety and consistency of all events. The primary focus of the meeting was

to discuss competitive rules for both elite and age-group athletes including drafting zones, penalties, swim temperatures, officiating, and elite athlete issues, with the idea of proposing standardized adjustments to be potentially approved for as early as 2015.

CNW runner wins grueling race Joseph Gray, a CNW member who relocated to Colorado Springs, recently

undated image of joseph gray courtesy of u. s . mountain running team .

won the Mount Washington Road Race in New Hampshire. The event climbs to the 6288-foot summit at an average grade of 12 percent and a net altitude gain of 4650 feet. The runners battle each other, the sheer force of gravity and Mount Washington’s famously severe winds. (The mountain has recorded the highest surface wind speed in the world at 231 mph.) The temperature was in the high 40s at the base at race start, and at the summit it was in the mid-30s, with winds gusting from 20 to 35 miles per hour. Gray pulled away from defending champion and three-time winner Eric Blake of Connecticut, just past the halfway mark of the 7.6-mile trek. Gray won the race with the secondfastest time of any American on the course, finishing in 59:09. Only eight other runners have ever broken the onehour barrier. He collected $1,000 for the win and also received an extra $500 for breaking an hour. At press time, Gray was getting ready to defend his title in the USATF Mountain Running Championship. The race takes place on Loon Mountain, also in New Hampshire, a race Runner’s World named “Most Competitive Hill Climb.” The top six men and four women win

a spot on the U.S. Mountain Running Team that will travel to the world championships in Italy this summer.

Camas superstar continues to shine Alexa Efraimson, who will be a senior this year at Camas High School, has amassed a large collection of titles. She won a bronze medal at the 2013 World Youth Championships. At the end of the year she dominated at the Nike Cross Nationals. This spring she was named the 2013-14 Gatorade National Girls Cross Country Runner of the Year. And her 4:07.05 finish in the 1,500m was the second-fastest time ever by a high schooler. It’s no wonder that the Brooks PR Invitational asked her to perform at their event. On June 21st, Efraimson attended the PR invite and won the 800m, clocking a time of 2:03.26. Her win set a new record at the PR meet. On July 6th, Efraimson won the 1,500m race at the USA Junior Track & Field Championships in Eugene, Oregon. The conditions were tough, with windy, 90-degree weather, and a tough competitor in Elise Cranny, a recent high school graduate from Colorado.

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starting lines continued

Efraimson pushed the pace from the front of the pack. Cranny stayed with her, and made a move to pass into the wind on the back straight. But Efraimson surged and held the lead around the turn and down the home straight, crossing in 4 minutes, 16.87 seconds. Cranny was a close second in 4:17.40. Both Efraimson and Cranny qualified for the U.S. team that will compete

Efraimson (#4) runs away with the 800m event at the 2014 Brooks PR Invitational. courtesy of brooks running . in the World Junior Championships, July 22-27, also at Hayward Field.

Highlights from the Brooks PR One June 21st, The Brooks PR Invitational held its fourth annual meet, though this year the event moved outdoors to the Renton Memorial Stadium. The meet’s goal is to provide a platform for the fastest U.S. runners to improve their own times through unique competition. With perfect northwest conditions, many new records were set at this year’s event. They include: Bethan Knights – a national 2-mile record of 9:53.54 Alexa Efraimson – 2014 U.S. number one 800m time of 2:03.26 Northport Track Club (Justin Leopold, Jack McGowan, Tim McGowan, Mike Brannigan) – 2014 U.S. number one 4 x mile relay in 17:06.92

Running continues to boom Over the past decade, the second running boom has continued robustly with 10

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CHART A: U.S. running participation in 2013 Runner type Total participants (‘12–‘13 +/-) All runners Run 6-plus days per year 41,996,000 (+4.9%) Frequent runners Run 110+ days per year 9,944,000 (+7.8%) Occasional runners Run 25-109 days per year 19,514,000 (+5.1%) Infrequent runners Run 6-24 days per year 12,538,000 (+2.5%) Source: NGSA Sports Participation in the United States 2014 Edition more traditional and non-traditional running events and record numbers of finishers, according to Running USA. Throughout the country, the growth in general running participation and the associated goods such as running shoes, apparel and other gear have also grown to record heights. According to the National Sporting Goods Association (NSGA), running continues to show strong and consistent growth annually. Total participation (ran at least six-plus days per year) was up 2.5 percent overall in the last year. The Sports & Fitness Industry Association (SFIA) survey also indicates similar growth for the general running population. Since 2004, total running participation (run six-plus days per year) has increased 70 percent to a record of nearly 42,000,000. Females in the 2534 age group lead participation totals with more than 5.6 million runners in 2013. Since 2012 more women run than men in the USA, though both genders are at record highs. The NGSA also reports that running shoe sales totaled $3.09 billion in 2013, up two percent from the previous year ($3.04 billion in 2012). For 2014, sales are projected to grow an additional seven percent to approximately $3.3 billion.

With new products and innovative ideas, the sport of running is a growing business for retailers. Running manufacturers and retailers are finding new ways to appeal to their customers by offering top-of-the-line specialty footwear, apparel and equipment to their target market. Brooks is a leader in specialty running footwear and reported more than $500 million in global revenue this past year. On the verge of bankruptcy in 2001, Brooks redeveloped its strategy to focus specifically on runners by providing the best running footwear, providing superior customer service and inspiring everyone to “Run Happy.” The company has set a goal of being a $1 billion brand by 2020 and has set apparel as the next big focus. There is tremendous opportunity for a company to capitalize on becoming a leader in the running apparel industry. Today’s runners expect more from their workout apparel, looking for pieces that are versatile and can be incorporated in all areas of their lives. The push for more flattering design lines has been mostly driven by the women’s running market, and as a result, apparel companies such as Lululemon and the locally-owned Oiselle have gained market share. •

CHART B: Running footwear sales in U.S. Sales Channels - % of Units 2010 2011 2012 2013 General Sporting Goods 22.5% 23.3% 22.4% 22.6% Discount Stores 21.4% 18.5% 19.8% 20.4% Online/Internet 12.2% 12.5% 17.5% 18.1% Specialty Athletic Footwear 16.2% 19.6% 18.0% 14.1% Department Stores 8.8% 7.2% 7.4% 7.0% Family Footwear 6.3% 6.4% 4.1% 6.7% Factory Outlet 7.7% 5.7% 4.9% 4.9% Specialty Sport Shops 4.7% 5.2% 4.4% 3.9% Other Outlets - - - 1.1% Mail Order 1.4% 0.4% 1.1% 0.8% Pro Shop - - 0.4% 0.4% Source: NSGA Sporting Goods Market 2014 Edition

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BUT THEN THEY HELD ONE FOR THE FIRST TIME AND WERE AMAZED. IT’S CRAZY LIGHT. THEN THEY RAN IN IT. AND IT’S CRAZY FAST. THE WORD OF MOUTH SPREAD L I K E WILDFIRE. ULTRA MARATHONERS BEGAN TO RUN IN AND WIN IN THEM. BLOGGERS TWO GUYS GIVING UP T H E I R D I S T I N G U I S H E D C A R E E R S AT S H O E M A N U FA C T U R I N G G I A N T S T O HOLE AWAY IN THE ALPS DEVELOPING A REVOLUTIONARY RUNNING SHOE. AND IT WAS. THEY MADE CRUDE PROTOTYPES BY HAND. SHAVING AWAY AT THE FOAM SOLE WITH A SANDER AFTER EVERY R U N D O W N T H E M O U N TA I N . T U N I N G THE RIDE LIKE ARTISTS. MEASURING E V E R Y A D J U S T M E N T I N T H E W AY I T FELT INSTEAD OF LETTING A COMPUTER S I M U L AT E I T F O R T H E M . U S I N G N E W LIGHTER FOAM, A META ROCKER AND LOW

BEGAN WRITING ABOUT THEM. MAGAZINES BEGAN FEATURING THEM. BUT IT’S ALWAYS BEEN THE LETTERS FROM RUNNERS THAT A F F I R M O U R C R A Z Y S T O RY B E S T. T H E Y E X P R E S S E D T R U E G R AT I T U D E F O R T H E PRODUCT. SAYING THAT WE HELPED THEM B E A B L E T O D O M O R E O F W H AT T H E Y L O V E D M O S T. R U N N I N G . W E L L , T H AT ’ S ALL THE VALIDATION WE NEEDED. OUR JOURNEY HAS JUST BEGUN. AND SO SHOULD YOURS. FROM 100 MILES TO YOUR FIRST, THERE’S NOTHING YOU CAN’T ACCOMPLISH IF YOU’RE CRAZY ENOUGH TO THINK YOU CAN.

DROP GEOMETRY DESIGN, THE IDEA OF MAXIMUM CUSHIONING WITH INCREDIBLE STABILITY WAS REALIZED. THE HOKA ONE ONE WAS BORN. OF COURSE, AT FIRST, THE RUNNING INDUSTRY, WELL, LAUGHED. THEY THOUGHT WE WERE CRAZY TO I N V E N T A N OV E R S I Z E D R U N N I N G S H O E .

hokaoneone.com

A new kind of crazy has arrived. The Clifton.

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BEST TIMES LIST

SPONSORED BY

COMPILED BY JENNIFER BENNER

The summer racing season is underway and “best times” are falling fast. Will you try to knock out a killer 5K or 10K before September – or are you saving your best stuff for fall marathons and halves? Either way, make sure to to send your out-of-state times or in-state performances we may have missed to Jennifer at: jennifer@nwrunner.com.

5K Beat the Raven, Big Backyard, Camp Gilead River Run, Duvall, Fall City Days, Foothills Dash, Finaghty’s St. Patricks’s Day, Flight for Sight, Freedom 5K, Fremont, FSRC Resolution Run, Haggen to Haggen, To Hell with Cancer, Hot Chocolate, IRC Father’s Day, Kirkland Shamrock, Komen Seattle, Love ‘em or Leave ‘em Valentines Day Dash, Lynch Creek, Matterhorn Madness, Mercer Island, Nookachamps, Olympia Donut Dash, Run for Rhett, Ruston Way, Seahawks at the Landing, Shore Run, Smelt, Sound to Narrows, Spring Forward, Spokane Race for the Cure, Tacoma St. Paddy’s Day, Tesoro, Top Pot Donut Dash, Undy 5000, West Seattle, Whidbey Island, Subscriber Submitted: Peace (AL), Carlsbad 5000 (CA)

MALES

19 & Under Mason Nicol 15:19 Collin Magnusson 15:43 Alexander Mitchell 16:13 Cade Brown 16:16 Devan Grove 16:20 20-24 Jonathan Lafler 15:12 Dan Sloat 15:19 Jamin King 15:29 Tyler Vandooren 15:33 Erik Barkhaus 15:38 25-29 Alex Crabill 15:09 Nich Welch 15:21 Michael Chinchar 15:22 Francis Reynolds 15:22 Drew Polley 15:27 30-34 Eric Garner 15:25 Kyle Carrick 15:27 Brett Winegar 15:29 Jordan Horn 15:30 Patrick McAuliffe 15:34 35-39 Shaun Frandsen 15:32 Gabriel Kliot 15:56 Ben Mangrum 16:16 Lance Thompson 16:22 Chris Asheielo 16:31 40-44 Uli Steidl 15:23 Ben Sauvage 16:04 David McCulloch 16:07 John Collins 16:13 Peter Oviatt 16:47 45-49 Alain Salomon 16:02 Kevin Guiberson 17:23 Don Myers 17:37 Acy Roff 17:45 Dan Hardebeck 18:00 50-54 Kevin Olson 17:20

Love Haggen Tesoro Haggen Shamrock Top Pot Love Love Haggen Backyard Ruston Fremont Ruston Ruston Hell Top Pot Love Love Top Pot Fremont Backyard Love Spring Fremont Love Fremont Love Love Smelt Haggen Haggen Hell Hot Choc Love Love Undy

John O’Hearn Paul Abdalla Brad Anawalt Doug Babbitt 55-59 Joe Sheeran Russ Otani David Schach Andy Brassington Mike Koslosky Edmund Sullivan 60-64 Mark Billett William Waters Michael Allison Timothy Oguri Ed Barney 65-69 Paul Muto David Longmuir Terry Hileman C.B. Crouse Martinho Ribiero 70-74 Paul Benton Gale Pfueller Brian Fitzpatrick Steve McCracken Gary Modun 75 & Above Bill Iffrig Bryant McKinely Peter Konis Roger Dean Will Wright

17:34 17:37 17:48 17:53

Seahakws Duvall Love Fall Days

16:55 18:50 18:55 19:09 19:45 19:45

Hell Fall Days Shore Shore Komen Haggen

18:39 20:14 20:29 20:29 20:49

Top Pot Duvall Top Pot Undy IRC Father

20:13 20:47 21:41 22:24 22:37

Love Duvall Haggen Fall Days Donut

21:06 23:27 24:19 25:19 25:30

Love Haggen FSRC Duvall Rett

23:25 27:08 27:25 27:32 28:01

Top Pot Spo Cure Fremont Carlsbad Peace (AL)

FEMALES

19 & Under Ruby Watson 17:37 Kristen Garcia 17:45 Serena Tyran 17:53 Mimi Meggision 18:24 Petra Armstrong 18:29 20-24 B Crossman 16:33 Emma Kertesz 17:35 Natty Plunket 18:07 Kayla Evans 18:31 Talia Ringer 18:51 25-29 Courtney Olsen 17:13 Kimber Hinson 17:23 Andrea Garvue 17:28 Lana Lacey 17:38 Lydia Carrick 17:56 Megan Heuer 17:56 30-34 Megan Heuer 16:56 Kimberly Pancoast 17:04 Ruth Perkins 17:07 Kristi Houk 17:50 Amber McCulloch 18:09 35-39 Stacy Cail 17:41 Amber Hamilton 18:40 Kristin Sauter 18:56 Robyn Hefner 19:09 Karra Whitmire 19:21 40-44 Janet McDevitt 17:34

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Haggen Haggen Haggen Haggen Haggen Haggen Hell Love Top Pot Love Love Love Love Love Love Top Pot Shore Love Love Shore Shore Love Spo Cure Love Love Fall Days Love

Sally Lesko 18:04 Linda Huyck 18:12 Marti Riemer 18:29 Nancy Ellis 18:37 45-49 Sally Bergesen 18:40 Susan Ward 19:43 Stacia McInnes 20:05 Cresey Maher 20:29 Mary Hatcher 20:39 50-54 Lisa Knoblich 20:24 Gail Hall 20:29 Molly Hurd 21:13 Lisa Tylor 21:26 Bobbi Lutack 21:39 55-59 Regina Joyce 20:04 Theresa Westfall 20:28 Debbie Mitts 22:51 Marie Cole 23:27 Arlane Olson 23:37 60-64 Joleen Skarberg 22:36 Donna Jackson 23:38 Sandra Madden 25:37 Pauline Kinneman 26:24 Cristine Wilkinson 26:31 65-69 Jane Treleven 22:26 Carol Grisso 25:50 Phyllis Nelson 26:11 Karen Lichtenstein 26:45 Peggy Hansen 27:06 70-74 Judy Fisher 24:19 Carol Grisso 24:49 Christine Kjenner 25:15 Ricki Vadset 26:41 Isabelle Noiret 27:10 75 & Above Carol Klock 27:26 Barbara Macklow 32:40 Gail Everett 37:16 Francess Gibbons 38:28 June Vynne 40:06

Love Rett Love Top Pot Love Love Fall Days Love Ruston Top Pot Fall Days Love Donut Love Love Haggen Freedom Spo Cure Smelt Love Donut Smelt Backyard Love Seahawks FSRC Smelt Fall Days Hot Choc Hell Ruston Fall Days Smelt Smelt Komen Haggen Flight Shamrock Shore

10K Bellevue, Berry Dairy, Duvall, Fall City Days, Flight for Sight, Foothills Dash, FSRC Resolution Run, Have a Heart, Mercer Island, Nookachamps, Shore Run, Smelt, Tacoma St. Pat’s, Tesoro, St. Paddy’s, Whidbey Island, YMCA Spring, Subscriber Submitted: Azalea Trail Run (AL), Bridge to Brews (OR), SunRunBC

MALES

19 & Under Alex Mitchell Timothy Corrie III John Rodeheffer Wyatt Mullen Kyle Norris 20-24

33:19 34:22 34:42 36:50 37:16

Nooka Fall Days Nooka Nooka FSRC

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Erik Barkhaus 32:08 Shore Jonathan Lafler 33:36 Tac StPat’s Mack Young 33:39 Duvall Dan Sloat 33:50 Shore Ari Schorr 34:59 Shore 25-29 Nick Welch 31:57 Shore Mark Burke 35:21 Tesoro Cj Godfrey 35:26 Tac StPat’s Nick Johnson 36:39 Mercer Carl Newton 36:59 Berry 30-34 Peter Hanson 33:23 Shore Jesse Stevick 33:54 FSRC Leif Olson 33:56 Fall Days Josh Klimek 34:05 Spring Shawn Weigl 34:15 Smelt 35-39 Shaun Frandsen 31:44 Shore Gabriel Kliot 33:07 Fall Days David Simmons 36:10 Shore Chris West 38:22 Spring Ryan Perovich 38:35 Mercer 40-44 Uli Steidl 31:33 Shore Ben Sauvage 34:24 Smelt Jeff Baierlein 38:26 Shore Eric Bell 38:36 Wenatch Chris Husband 38:42 Shore 45-49 Michael Lynes 34:59 Tac StPat’s Matt Ruhl 35:36 Spring Lance Logan 35:38 Fall Days L Merrifield 37:08 Bridge Paul Frazey 37:08 Berry 50-54 Tony Young 33:37 Fall Days Paul Abdalla 35:20 Fall Days Bryan Postma 35:56 Tac StPat’s John O’Hearn 36:22 Smelt Kevin Olson 37:08 Tac StPat’s 55-59 Joe Sheeran 34:25 Fall Days David Schach 38:47 Fall Days Kent Sizer 40:00 FSRC Keith Lerew 40:07 Foothills Ron Wichmann 41:55 Smelt 60-64 Mark Billitt 38:14 FSRC Greg Beyerlein 38:28 Flight Dave Richard 41:50 Spring John Dickson 41:56 Fall Days Ray Leone 42:42 SunRunBC 65-69 David Longmuir 43:37 Fall Days Martinho Ribeiro 47:08 FSRC John Marsteller 48:15 Foothills Arne Hales 48:31 Foothills A McCormick 49:43 Shore 70-74 Paul Benton 45:56 Smelt Jerry Gammill 49:39 FSRC Don Cox 50:14 Bellevue Ronald Olsen 51:05 FSRC Gary Modun 53:06 Spring 75 & Above Bill Iffrig 47:06 Smelt Will Wright 57:40 Azalea Keith Wood 59:24 Fall Days Dallas Wyle 1:01:03 Smelt Wm Staffenhagen 1:02:03 Tesoro

FEMALES

19 & Under Zanna Suyllivan 40:14 Larissa Kolasinski 41:13 Alexandra Laiblin 42:04 Mykaela Thomas 44:51 Natalie Blanchfield 45:01 20-24 Kayla Evans 38:40

Smelt Tesoro Tesoro FSRC Shore Tac StPat’s

Leonie Sommer 43:47 Tesoro Amanda Dietzen 45:04 Tac StPat’s Cate Montgomery 45:11 Heart Megan Morris 45:45 Nooka 25-29 Lauren Breihof 37:42 Fall Days Megan Newton 40:49 Tac StPat’s Celia Smalls 40:53 Shore Annie Gayman 41:18 Shore Bethann Grouell 42:10 Tac StPat’s 30-34 Erica McElrea 37:37 Fall Days Amber Morrison 37:39 Tac StPat’s Lauren Matthews 37:57 Shore Meghan Lyle 37:59 Shore Erica Pitman 39:49 Mercer 35-39 Stacy Cail 37:20 Tac StPat’s Trisha Steidl 39:14 Shore Jennifer Kelly 42:46 Shore Kari Aggerholm 43:24 Shore Abigail Hook 43:50 Mercer 40-44 Janet McDevitt 36:45 Shore Marti Riemer 38:51 Smelt Lori Buratto 40:45 RichStPats Ilse Mittendorff 40:54 Tesoro Annika Andrews 43:07 Shore 45-49 Sue Korol 41:51 Fall Days Wendy Harrison 43:22 Berry Karen Leahy 45:30 Nooka Shari Brennecke 45:42 Shore Breet Milner-Feltis 46:08 Shore 50-54 Molly Hurd 43:21 Fall Days Lisa Tylor 43:48 Foothills Nancy Harsch 44:54 Nooka Enid Moore 45:47 Wenatch JAinsworth-Taylor 46:38 FSRC 55-59 Theresa Westfall 43:57 Smelt Kerry Jones 47:12 Smelt Cheryl Mercer 47:48 Tesoro Patricia Ostertag 49:31 Fall Days Arlane Olson 50:00 Tesoro 60-64 Donna Jackson 50:15 FSRC LaRae Rasmussen 51:16 Wenatch Catherine Davis 53:51 Smelt Sandra Madden 53:51 Foothills Kathy Bodmer 54:31 Wenatch 65-69 Sandy Burr 58:12 Bellevue Karen Lichtenstein 58:15 Foothills Barbara Johnson 58:23 FSRC Holly Miller 1:00:15 Shore Nancy Harden 1:01:04 Nooka 70-74 Judy Fisher 50:29 FSRC Carol Grisso 54:05 Tac StPat’s Isabelle Noiret 55:43 Foothills Vicki Griffiths 57:45 Berry Louise Lihay 58:51 Foothills 75 & Above Eleanor Hull 1:34:45 Berry Edythe Hulet 1:39:07 FSRC Chloe Parr 1:44:07 FSRC Nancy Merson 2:01:01 Whidbey

Half Marathon Capital City, Cinco de Mayo, Coeur d’Alene, Bery Dairy, Duvall, Honeywagon, Houston (TX), Nookachamps, Disney Tinker Bell (CA), Disney World (FL), Heroes, Mercer Island, Kirkland Mother’s Day, North Olympic Discovery, Richland Run Fest, Rock ‘n’ Roll

Portland, Rock ‘n’ Roll Seattle, Scotiabank (B.C.), Snake River Canyon, Tacoma City, Tacoma St. Paddy’s Day, Wenatchee, Whidbey Island, Windermere, Winthrop, Vancouver USA, Subscriber Submitted: Carlsbad (CA), First Half (BC), Hop Half (OR)

MALES

19 & Under Alex Rockhill 1:14:07 Tac City Tyler Flannery 1:14:14 RnR Sea Mason Nicol 1:15:41 Nooka Hunter Sapienza 1:16:56 RnR PDX Peter Butler 1:20:16 NODM 20-24 Jonathan Lafler 1:08:07 RnR Sea Kolter Grigsby 1:14:32 Mercer Maximilian Antush 1:15:05 Snake Ari Schorr 1:16:51 Mercer Paul Young 1:17:29 Scotia 25-29 Travis Boyd 1:08:14 Heroes John Ricardi 1:08:30 Mercer Justin Houck 1:10:29 Mercer Chad Trammell 1:11:07 Whidbey Jesse McChesney 1:11:09 Van USA 30-34 Phil Olson 1:09:15 Cinco Dan McLean 1:12:17 Tac City Joshua Ricardi 1:12:39 Mercer Justin Johnson 1:13:09 Mercer Steve Dekoker 1:13:18 Whidbey 35-39 Evan Sims 1:11:52 Snake Shaun Frandsen 1:12:32 Cinco Destry Johnson 1:12:51 RnR Sea Trevor Pincock 1:14:41 Snake Gabriel Kliot 1:14:47 Mercer 40-44 Sean Sundwall 1:09:59 Cinco Andrew Hillier 1:12:49 Whidbey Zachary Ames 1:19:29 Mercer Ben Lane 1:19:39 Mercer Joon Song 1:20:53 Mercer 45-49 Matt Ruhl 1:16:20 Cap City Chris Morlan 1:18:47 Snake Tony Hawkes 1:19:23 Cinco Lance Logan 1:19:59 Cinco Troy Nelson 1:21:25 Snake 50-54 Tony Young 1:17:14 Cinco Jay Johannesen 1:19:46 Cinco Paul Abdalla 1:20:09 Cinco David Bush 1:21:25 RnR Sea Brad Anawalt 1:22:26 Mercer 55-59 Mickey Allen 1:26:13 Tac StPat’s Russ Otani 1:26:30 Duvall Mike Koslosky 1:29:19 Mercer Keith Lerew 1:29:30 Tac StPat’s Andy Piercy 1:30:32 Tac StPat’s 60-64 Tim Freeman 1:20:03 RnR PDX Fred Wedam 1:33:45 Hop Half John Dickson 1:34:10 Duvall Les Sharpe 1:35:21 Berry

Jon Hechler 65-69 Martinho Ribeiro Ted Gathe John Knudson Ted Coulson Robert Nelson 70-74 Ronald Olsen Gary Modun Tom Alberts Larry Carroll Mel Moore 75 & Above Bill Iffrig Lawrence Glen Scott Driver Peter Despot Roy Wright

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1:37:05 Mercer 1:42:17 Van USA 1:47:05 Van USA 1:50:16 Mercer 1:51:58 Mercer 1:53:18 Van USA 1:50:34 Mercer 1:56:47 Cap City 1:57:20 Mercer 1:59:16 Snake 2:04:14 Wenatch 1:47:18 Mercer 2:03:54 RnR Sea 2:22:11 RnR Sea 2:44:12 Cap City 3:04:35 Tinker

19 & Under Gracie Long 1:34:44 NODM Bri Gibson 1:35:00 Nooka Maddy Pincock 1:37:03 Snake Bonnie Klam 1:39:22 Berry Alicia Hansen 1:42:07 Cap City 20-24 Jennifer Macias 1:19:22 Winder Shannon Porter 1:22:52 Van USA Morgan Willson 1:26:02 Snake Talia Ringer 1:27:32 Cinco S Robison-Mathes 1:28:30 Van USA 25-29 Courtney Olsen 1:19:04 Scotia Lana Lacey 1:21:45 Cinco Lauren Breihof 1:22:53 Tac StPat’s Kimber Hinson 1:22:58 Cinco Corrina Kelsey 1:23:05 Win’mere 30-34 Ruth Perkins 1:17:37 Mercer Sarah Barkley 1:22:46 Wenatch Kristi Houk 1:23:35 Whidbey Meghan Lyle 1:24:14 Cinco Bess McKinney 1:27:29 Mercer 35-39 Kathryn Landau 1:25:09 Tac StPat’s Trisha Steidl 1:25:33 Mercer Milah Frownfelter 1:26:54 Mercer Mandi Risler 1:27:58 Cap City Kristi Lachenmeier 1:27:59 RnR PDX 40-44 Camille Shiflett 1:22:36 NODM Jodi Suter 1:26:18 Winder Heather Lefriec 1:28:05 Snake Wendy Weber 1:30:59 Cinco Lora Jackson 1:31:12 Snake 45-49 Selina Danko 1:28:54 Wenatch Kelli Roemer 1:32:25 RnR PDX Lisa Steilen 1:33:24 Cinco ASong-Rooney 1:34:13 Cinco Amber Cruzan 1:34:56 Hop Half 50-54 Laurie Porter 1:36:34 Van USA Nancy Delanoy 1:36:43 Mercer J Van Allen 1:38:44 Snake Julie Jacobson 1:40:06 RnR PDX

Monica Pantley 1:41:06 Carlsbad 55-59 N Kintner-Meyer 1:36:12 Wenatch Kerry Jones 1:41:37 Mercer K-AVan Doornick 1:45:23 Tac City Margaret Austin 1:45:43 Heroes Cynthia Stout 1:47:16 Mercer 60-64 Donna Jackson 1:49:03 Tac StPat’s Ellie Hedel 1:54:03 Run Fest Barb Bumann 1:54:27 Whidbey K Gebhardt 1:54:32 CDA Sally Pritchard 1:55:05 Snake 65-69 Piper Peterson 1:56:32 Winder Peggy Hansen 1:59:00 Cinco Gunhild Swanson 2:01:10 Snake Sue Desilva 2:05:37 Cap City Sallye Prenger 2:12:03 Cap City 70-74 Judy Fisher 1:52:12 Mercer Carol Grisso 1:57:53 Tac City Isabelle Noiret 2:05:01 First Half Bonnie Torske 2:05:29 Winder Susan Brain 2:14:32 Run Fest 75 & Above Sylvia Quinn 1:59:36 Winder Astrid Berg 2:35:39 Mercer Tammy McBride 2:42:31 RnR PDX Barbara Macklow 2:43:38 Honey Wagon J Childress-Redd 2:48:49 Winder

Marathon Birch Bay, Boston, Capital City, Coeur d’Alene, Disney World (FL), Edge to Edge (B.C.), Houston (TX), North Olympic Discovery, Richland Run Fest, Rock ‘n’ Roll Seattle, Run for Water (B.C.), Tacoma City, Vancouver USA, Wenatchee, Whidbey Island, Windermere, Winthrop, Yakima River Canyon, Subscriber Submitted: BMO (B.C.)

MALES

19 & Under Alexander Rockhill 2:35:17 RnR Sea Grant Uselman 2:59:40 RnR Sea Josh Lingbloom 3:06:53 Birch Simon Shindler 3:14:04 NODM Nicholas Dorsett 3:17:58 Boston 20-24 Scott Traver 2:43:57 Yakima Matthew Baer 2:47:24 Tac City William Blake 2:58:02 CDA David Minge 2:58:57 Boston Rodrigo Cruz 3:04:00 RnR Sea 25-29 Drew Polley 2:24:52 RnR Sea John Ricardi 2:27:20 Boston Yon Yilma 2:30:52 RnR Sea Kurt Warwick 2:35:09 Boston Brian Sutter 2:35:53 Boston

30-34 Christopher Mah 2:34:22 Boston Jesse Stevick 2:35:47 Cap City Justin Johnson 2:39:40 Whidbey Joshua Richardi 2:39:41 Boston Chris Tremonte 2:40:37 Boston 35-39 Ewan Kankin 2:33:46 RnR Sea Chris Ashfield 2:38:18 Boston Jeremiah Mushen 2:44:55 Boston Torsten Lippoldt 2:48:09 Boston Ryan Kipp 2:48:25 Run Fest 40-44 Uli Steidl 2:19:48 Boston Ben Sauvage 2:41:21 Boston Jeff Hashimoto 2:48:02 Yakima Nate Sutherland 2:48:05 Tac City Dan Reed 2:54:26 Boston 45-49 Gilbert Ondusko 2:45:39 NODM Bill Fitzner 2:50:34 Boston David McVay 2:51:34 Boston Michael Lynes 2:53:46 Tac City Frank Field 2:54:35 Van USA 50-54 Bob Brennand 2:52:15 Boston Gary Cooper 2:58:49 Van USA Leo Van Hollebeke 2:58:54 RnR Sea Vic Horne 2:59:48 Van USA David Cull 3:03:16 Wenatch 55-59 Mark Boydston 2:59:52 Tac City Doug Jacobson 3:02:16 Boston Mickey Allen 3:10:10 Boston Mike Koslosky 3:13:26 Boston Keith Lerew 3:15:51 Boston 60-64 Jan Vleck 3:20:38 Cap City Fred Wedam 3:21:36 Cap City Douglas Beyerein 3:27:03 Boston H Teclemicael 3:31:11 RnR Sea David Baars 3:31:50 Wenatch 65-69 Ken Tarleton 3:44:10 NODM Martinho Ribeiro 3:48:08 Tac City Paul Snyder 3:49:41 Boston Ron Fleming 3:52:21 RnR Sea Al Truscott 4:02:49 Boston 70-74 Ronald Olsen 3:58:59 Cap City Jack Courrier 4:09:18 Yakima Robert Hoekman 4:19:46 Winthrop Joe Stewart 4:46:47 Cap City Steven Sando 4:59:11 Van USA 75 & Above Bill Iffrig 4:20:36 Winder Duane Higby 4:43:03 Van USA Roger MacMillan 5:28:41 Tac City Keith Wood 5:44:14 Yakima Jr. Phillips 8:22:42 Yakima Patrick Sexton 8:22:42 Yakima

FEMALES

19 & Under Lana Ferris Erin McCune Caitlin McIlwain E Kuznetsova

S U B S C R I B E Northwest Runner is your source for local running. Each monthly issue contains great features that you won’t get anywhere else: • The most comprehensive and up-to-date local running and event schedule • Profiles of local runners • Terrific running advice from our awardwinning columnists • Bonus: subscribers are featured in race results from top local races All this and more is just $19.95 for 12 monthly issues — half the cost of buying each issue at the newsstands. Start your subscription today!

3:46:55 Van USA 3:56:05 RnR Sea 3:57:33 RnR Sea 3:59:20 RnR Sea

Erin Bryar 4:07:34 RnR Sea 20-24 Katie Conion 2:50:10 Boston Stephanie Savino 3:17:00 NODM Sierra Brisky 3:19:29 Boston Jennifer Van Cott 3:23:36 Boston Kelly Jensen 3:24:00 Boston 25-29 Courtney Olsen 2:52:37 Boston Nicki Hugie-Terry 2:59:02 Yakima Karen Craddick 3:07:30 Boston Lauren Breihof 3:11:10 Boston Rachel Johnson 3:11:10 Tac City 30-34 Bess McKinney 3:00:34 Boston Sarah Getty 3:02:57 Tac City M McConnaughey 3:03:10 Boston Jen Edwards 3:14:11 RnR Sea Gretchen Bodeen 3:14:14 Boston 35-39 Kristi Lachenmeier 3:02:54 Van USA Angela Meerdink 3:13:31 Winder Wanwen Qi 3:18:41 RnR Sea Erin Cooke 3:20:21 Boston Tracy Murillo 3:24:29 NODM 40-44 Jodi Suter 3:02:49 Boston Lori Buratto 3:04:18 Boston Kassy Bargfrede 3:09:21 Tac City Sarah Ranson 3:11:41 Boston Annie Thiessen 3:13:02 Yakima 45-49 Susan Empey 3:13:14 Boston A Gomez-Vanallman 3:22:40 Boston Erika Lombardi 3:23:40 Boston M Trohimovich 3:25:21 Tac City Noriko Osada 3:27:24 Boston 50-54 Rhonda Glass 3:19:24 Boston Kristen Mossman 3:22:34 Boston Julie Jacobson 3:29:45 Boston J Van Allen 3:31:03 Wenatch Cj Swan 3:34:47 Yakima 55-59 Becky Backstrom 3:12:54 BMO Carol Sexton 3:35:06 Houston Debbie Krebs 3:45:02 Van USA Deborah Kerns 4:01:30 Boston JSensenbrenner 4:01:49 Van USA 60-64 Carol Finn 3:49:20 Van USA Gail Farmer 4:17:42 Boston Lizette Drennan 4:19:21 Boston Sally Pritchard 4:26:33 Winder Corine Knudsen 4:50:30 Whidby 65-69 Gunhild Swanson 4:16:36 Winder Piper Peterson 4:17:33 Boston Maron Wang 4:21:01 Run Fest Judy Loy 4:34:55 Boston Judy Bell 4:49:43 Boston 70-74 Susan Brain 4:32:53 Van USA Sharon Carroll 5:21:12 Yakima Carol Wright 5:21:27 Winder Tina Caruso 6:25:28 RnR Sea 75 & Above Sylvia Quinn 4:24:05 CDA

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Send this completed form or a copy with full payment to: NW Runner, 6310 NE 74th #217,us Seattle, WA 98115. Visit us at www.nwrunner.com or call 1-800-925-5629. Visit our website—find on Facebook AU G U S T 2 014 • w w w. n w r u n n e r. c o m

NORTHWEST RUNNER

BEST TIMES PROFILE BY HEATHER ROMANO

Nancy Kintner-Meyer Female, 55-59, Half Marathon

ancy Kintner-Meyer was surprised to learn she was the fastest half marathoner in her age division in Washington. In fact, her 1:36:12 finish at the Wenatchee Half Marathon in April makes her the fastest female half marathoner in Washington, age 50 and more mature. How did this Tri-Cities runner, who didn’t run with any goals until a few years ago, transform into such a stellar age-grouper? Growing up: Nancy, who grew up in Wenatchee, doesn’t describe herself as having an athletic background. In high school she was “not a track star, not an athlete; but a little overweight.” Nancy took up running in college, but she swears it was very recreational. “I ran three to four days a week, but I had no goal.” Creating running goals: Three years ago, Nancy felt she was in a rut with her running and in other areas of her life. One day she was out with a group of friends and one talked about running a marathon. The idea triggered something in Nancy, who found herself thinking “I wonder if I could do that?” She set a goal of running a marathon

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and realized that she liked the idea of having a running goal. “A goal gives you new energy,” Nancy said. So she bought a marathon-training book and “loosely trained.” Nancy’s first marathon: Nancy chose Leavenworth for her first full marathon. It’s “really beautiful, but tough.” Tough could sum up her entire day. Like many other newbie marathoners, Nancy made the mistake of starting out too fast. She didn’t bring any nutrition with her and didn’t take any nutrition in until mile 20. Her first marathon run turned into a shuffle, leaving Nancy to wonder, “Hmm, do I want to do another one?” In 2012, Nancy decided she wanted to run another marathon and this time she wanted to qualify for Boston. She found a more structured program and began to train herself. Nancy had troubles with the nutrition aspect, she was ignoring cross training and she suffered from being an overachiever. “If the plan said run 10 miles, I’d run 13.” The inevitable injury: Her training came to a crashing halt when her knee gave out in August, two months before the scheduled Portland Marathon. She

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Nancy Kintner-Meyer on her way to an overall third-place finish at this year’s Sage Rat Run 12K. kari bliesner photo. ended up in physical therapy, where she met her future trainer, Aaron Stites. In March of 2013, Nancy began training under Aaron. His guidance has helped Nancy learn more about nutrition, strategy, and strength training and conditioning. That year she was able to complete the Portland Marathon in 3:44:20. Goals for 2014: Nancy is currently focused on racing the Chicago Marathon in October. With her coach’s help, she is aiming for a 3:30-3:35 finish. Next spring she plans to run Boston and then “we’ll see (about goals) after that.” Typical training week: Right now Nancy is dealing with a foot injury, so she’s focusing on building up mileage. Nancy reiterates that she follows a strict training plan that her coach gives her each week. While each week’s plan varies, Nancy usually runs four to five days per week and strength trains twice a week. She mostly runs by herself, but

Nancy and a group of local athletes at one of their strength and conditioning sessions. From left to right is Bob Merriman, marathoner; coach Aaron Stites, Director of Wellness & Performance, Therapeutic Associates; Mariana Neeway, marathoner; and Nancy. courtesy of nancy kintner - meyer .

does strength training classes with other athletes, under her coach’s direction. A typical week looks like: • One 7-mile run • One 4-mile run • One day of trail running (mainly on Badger Mountain) • One long run on the weekend • One day of cycling • Twice a week: strength training and conditioning

• Sunday is a rest day Nancy’s views on running: While Nancy is turning in impressive finish times, she is very modest about her running. One reason she says she runs is “because I really like telling people if I can do it, you can do it. I’m an ordinary person,” Nancy adds. Inspiring others to give running a try is very important to Nancy. For her, running isn’t about being the top in her age group, it’s about having fun and believing you can do it. Nancy believes that two mental blocks runners struggle with are

• “I’m too old to start.” As a mature athlete who didn’t begin taking her running seriously until three years ago, Nancy thinks she is a great example of why this belief is obviously untrue. • “I’m going to fail.” Nancy thinks many runners struggle with this mentality, the “If I don’t PR every time, I’m a failure.” Every training run counts, she says and adds, “Even if you fail, it’s a way to learn.” She also worries about the mixed message that young runners receive. “We want them to enjoy it (running), but we push them to succeed.” We want Nancy to enjoy running – and we want her to succeed too! Northwest Runner wishes Nancy a fantastic race at Chicago in October. Keep on enjoying running and keep on inspiring runners, Nancy! •

MICHELOB ULTRA

-HALF MARATHON-

ace is par sr t i h

TACOMA NARROWS :

SATURDAY, AUGUST 2nd

2014

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NORTHWEST RUNNER

REAL RUNNING BY GR EG VA N B EL L E

Runners and their dogs

omewhere in the digital world right now there is a war raging. People are typing in all caps and calling each other names. These are people who used to be close, who used to be friends. These are people who should be united, but they have been turned against one another by the divisive force of the canine. It all started rather innocently, as such conflicts often do. A dog owner new to the area wanted to know where he could run with his dog off leash. I saw this post come across my screen and I cringed. I waited ten seconds and hit “refresh” in my browser. The war had begun. This thread got so ugly so fast I could hardly keep up. I did not participate. But I have had this conversation with my dog-owning friends before, and as you might imagine, I have an opinion about such things. By way of full disclosure, I am not what one would consider a “dog person.” And by way of a complete diversion from the topic, I think the phrase “dog person” is hilarious, because it has to literally mean half dog, half person, right? Anyway, I don’t dislike dogs. I don’t have a dog and I don’t intend to have a dog, but I have nothing in particular against dogs.

The off-leash dog

The Real Running Secret Training and Testing Grounds also doubles as a State Park, and I generously share my private trails with the public, including dogs, because I’m nice like that. More than a few times I have been running along, minding my own business, only to come around a corner to be face to face with a dog. Big dogs. Small dogs. Twin dogs. Dogs that really should be reclassified as either horses or rodents. Most of the time these dogs are not attached to their 16

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It’s preferable to encounter a leashed dog on a run than one that’s free from an owner’s control. martin rudow photos .

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human. The humans are walking along happily somewhere behind them, leash in hand, talking about the weather or whatever. And most of the time, whatever dog I have encountered looks at me, cocks its head and turns around to go back to its human. Except when they don’t. Sometimes they stand there in the trail

know, I know, your dog is well behaved and would never bite me. I know.

Problems with leashes

A typical response: “But my dog is so sweet! Why would it be a problem for him to run off-leash?” and stare at me. Sometimes they bound up to me. Sometimes they let me pass only to turn and give chase. Sometimes they put their muddy paws on my shirt. Once, a very angry looking dog just decided to poop on the trail and dared me to cross over it. What I’m saying is that there is some variability to my dog encounters. Not so with my dog-owner encounters. Sometimes, if I’m feeling nervy and am pretty sure the owner isn’t carrying a firearm, I’ll point out that the Real Running Secret Training and Testing Grounds are not an off-leash area. Not one dog owner has ever taken this as an opportunity to heel their pooch and put it on the leash. Every one of them has, however, pointed out to me that unlike some dogs, theirs is very friendly and behaves very well, so being off leash isn’t really a big deal. In my experience with dog owners, every dog in the world isn’t the sort of dog that needs to be on a leash. It makes one wonder why we have leash laws at all if this is the case. I know we all make little decisions about which rules and laws to obey and which to ignore. And I know leash laws are probably on the low end of the “how big a deal is this” scale. But leash laws were apparently put in place for a reason, so why do dog owners just flat out ignore them? It’s a mystery to me. I

And here’s where this all takes a weird turn and becomes about running again. Most of the time, dogs on leashes are far more worrisome for me than their free-roaming counterparts. While I’ve never been actually harmed by an off-leash dog, I have been completely taken out by a leashed dog. Twice. You see, the compromise position for the law-abiding dog owner is what I believe is called the “flexi-lead” or something of the sort. You know these things. A plastic handle with a spool of line that extends out from three feet to 3,000 feet (or 20, I don’t know) to allow Cujo to run free while still being nominally attached to its human. To the trail runner, this cord translates to nothing more than a complicated trip line that moves fast and sits somewhere around ankle level. Cujo dodges across the trail and pulls its leash/weapon with it. Dog owner is on the other side of the trail, perhaps behind a tree or a rock. Runner cascades down the side of the trail into a patch of stinging nettles. Dog owner apologizes. Runner curses inventor of the extending leash. At the end of the day, I’m willing to write most of that off to hazards of the job. I would love it if dog owners would leave their animals at home, take them to off-leash parks, or keep them on short leads, but I don’t think I’ll get my way here, since everyone but me seems to own several dogs these days. What I can’t make myself understand is why any dog owner thinks those little blue bags are designed to pick up your dog’s poop so that you can leave it on the side of the trail, on the sidewalk, or on your neighbor’s front porch (see “San Marino Mayor Tosses Poop”). Why go through the trouble and humiliation of stooping down and picking up dog poo with a plastic bag if you’re just going to leave the bag in the woods anyway? I don’t see the point of half following this bit of dog owning etiquette. “I’m going to pick it up on the way back,” dog owner says to me when I see him drop the blue bag of stink on the side of the trail. Oh. That makes it better. What a pretty blue bag! And no you aren’t. •

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Don’t forget to follow Greg Van Belle on Twitter @gregvanbelle. His email is gregsrealrunning@gmail.com.

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WASHINGTON CLUB REPORT BY CR AIG ROMANO

Summer is here! Club Northwest kicks into gear

orthwest runners know that all of those wet and cold winter and spring days eventually yield to warm and sunny days. In western Washington, summer weather usually doesn’t kick in until July 5th. But this year—summer actually started on time! And Seattle’s Club Northwest (CNW) welcomed summer with legs rearing to go with its annual Solstice Run. Club members along with family and friends partook in a social 8- to 10-mile run that started at Golden Gardens Park. From there the course ran along the waterfront, across the Ballard Locks, and to and through beautiful Discovery Park before returning to Golden Gardens where burritos and beverages were awaiting them. “About twenty people showed up,” reports CNW runner Lois Keller. “There were a lot of familiar faces, but also some new faces,” she adds. To some in attendance, this was their second run of the day. To allay sore muscles, a couple in attendance headed to Puget Sound afterward for an “ice bath.” The group then watched the sunset while enjoying watermelon and burritos. “It was a perfect way to welcome summer in the Pacific Northwest,” says Keller. And with summer kicked off, Club Northwest’s All Comers Track Meets are now well underway. The numbers continue to increase for this long-running and popular series. “What Bill Roe and the volunteers do to make these races happen is incredible,” states CNW member John Ricardi. “They are excellent meets and really fun to take part in,” he adds. The series goes on until August 13th, so there’s still time to participate—or come down and watch. And on other notable achievements for CNW, pole vaulter Levi Keller recently graduated from the Bates Fire Academy where he won the fitness award for the whole school. Go figure! The Tukwila Fire Department now has one of the fittest fire fighters in the country! Congrats, Levi. Amber Morrison reports that after a late spring filled with racing, the members of the Bellingham Distance Project (BDP) have taken some time to relax and support each other

in other avenues of their lives by meeting at Uptown Art off Bellingham Bay for wine and painting. The club also recently paired with Bellingham High School’s Red Raider Cross Country camps. Open to both middle- and high-school boys and girls, the camp takes place at Bloedel Park and Lake Padden at the end of July, and on Whidbey Island in late August. The camps are an excellent way for these young runners to learn about good running form and race tactics—and for the participants to go on training runs with a group of energized lovers of the sport. “Camp leader Bill McClement has 26 years of experience as a high school coach and was a successful runner at the high school, college and professional levels, as well as an Olympic Trials qualifier,” adds Morrison. “Members of the BHS cross country team and BDP will be there to lead, run and offer advice.” It sounds like a great experience for the next wave of Northwest runners. And for the next wave of runners after the next wave, the folks at the Fleet Feet Running Club (FFRC) (www.fleetfeetbonneylake.com) in Pierce County are getting them prepared. The club has established two Strollers in Motion groups for members looking to run and walk with their strollers. Fleet Feet’s Tacoma Strollers in Motion meets once a week and is designed as a way to help parents and guardians improve or maintain their health while meeting others with an interest in fitness. Strollers are welcome at each run/walk and water is provided. “All paces are welcome; no one strolls alone,” says FFRC director Liz Casey. Another Strollers in Motion group meets in Bonney Lake and is currently in need of a leader. If interested contact Liz at staff@ fleetfeetbonneylake.com. And finally, for those of you who can’t get enough miles in this summer, the Cascade Running Club (www.cascaderunningclub.com) is offering a 100K this year with its infamous Plain 100 Mile Endurance Run scheduled for September 13th and 14th. Okay—keep enjoying the great weather, and I’ll look for you at club runs this summer. •

The Club Northwest

Solstice Run was a perfect way to welcome summer in the Pacific Northwest

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Craig Romano can be found running, hiking and sometimes even biking the trails of Washington. Find him and his books online at: CraigRomano.com.

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

Quick meals for busy training days

ost athletes know that good nutrition is important for fueling workouts and promoting optimal recovery. But many find themselves doing the drive-through or grabbing takeout after a long day of work and training. The key to preparing healthy meals on busy training days is planning ahead and maximizing your preparation time. Here are some ideas for making this process easier and more efficient.

Planning balanced meals

Planning weekly meals should be a part of your training schedule. Sit down with your calendar each week and figure out how many meals you’ll need to prepare. Plan to cook on nights you’re not working or training late. Note the times you’ll be dining out and try to minimize cooking and preparation by using leftovers. The next step is to use your meal plan calendar to shop for ingredients. Plan one day during the week to do your shopping. It’s helpful to keep a list of staples you always use, like oatmeal, bread, tortillas, eggs, fruit, veggies, etc., and add to that each week. Another time-saving tip is to use a grocery delivery service like Amazon Fresh, which allows you to save your grocery list online for future use.

Streamlining food preparation

After planning your meals and buying ingredients, schedule time in your calendar to prepare weekly meals and snacks. This can often be done on just a few nights a week. The key is maximizing your kitchen time by cooking in batches and pre-prepping ingredients. Here are some tips for streamlining the process: • Protein Meat: Take advantage of summer grilling by making extra portions of chicken, beef or other meats during the weekend. Refrigerate leftover portions and use them in wraps or sandwiches, or 20

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as a topping for pasta or salads. Eggs: Hard-boil some eggs on the weekend and use them for a quick snack; add them to salads; or chop them up and make egg-, tuna- or salmon-salad sandwiches. Beans: Always keep cans of low-sodium beans on hand for a quick protein option. They’re great in salads, soups, burritos or mixed with brown rice, chopped tomatoes, shredded cheese and salsa for a quick Mexican bowl. Fish: Individual frozen fish filets can be defrosted overnight, then grilled, broiled or baked and served over pasta, salad or as a filling for fish tacos. Shrimp: Frozen shrimp can be thawed under running water, making it a quick protein option for last minute meals. • Starches and grains Rice: A rice cooker is a great kitchen tool for athletes. Cook a large batch of rice on the weekend and reheat leftovers for meals. With a programmable model, you can just put in the rice and liquid, set the timer, and have steaming hot rice when you walk in the door later. Pasta: Batch-cooking pasta on the weekend is also a great time-saving strategy. It’s easy to reheat for lunch or dinner, and you can add variety by using different sauces, veggies and protein options. Tortillas: Using tortillas to make wraps is a great way to make leftovers portable. Try breakfast burritos using

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leftover eggs, beans, potatoes and veggies, or make fish tacos, chicken burritos or grilled quesadillas using cheese, leftover meat and veggies. Cereal: Granola makes a quick breakfast, pre-workout snack or recovery mini meal. Make your own using oats, maple syrup or honey, oil of choice, dried fruit, shredded coconut and nuts. • Fruits and vegetables Greens: Stock a variety of pre-washed greens in your refrigerator. They’re a great addition to salads, smoothies, sandwiches and wraps. Frozen fruit: Frozen fruit is cheaper and less perishable than fresh fruit. Use it frozen in smoothies, or thaw and use to top cereal or oatmeal, yogurt, salads, or as an ingredient in baked goods. Sliced fruit: Even though cut fruit is more expensive, the convenience can often outweigh the cost. Look for mixtures without sugar and preservatives, such as citric acid or sulfites. Shredded vegetables: Shred some cabbage, carrots, zucchini or other squash and keep it in the refrigerator. Add it to salads, soups, wraps, stir-fry or other mixed dishes. Dried fruit: Adding dried fruit to breakfast foods, salads, desserts and other dishes is a great way to boost the vitamin, mineral and antioxidant content. Just remember that dried fruit is calorie dense, so a little bit goes a long way. • Calcium-rich foods Yogurt: Yogurt is a great source of protein, calcium, Vitamin D and probiotics. Probiotics can be helpful in promoting digestive health, especially after use of antibiotics, which can negatively affect gut bacteria. Greek yogurt contains more protein, which makes it a long-lasting energy choice for breakfast or snacks. Smoothies: Smoothies are a great

Weekly Meal Planning/Tracking Form The meal planning calendar below shows foods requiring preparation in green and meals out in red. Sunday

Monday

Tuesday

Wednesday Thursday Friday

Breakfast Breakfast out

Soy milk Greek yogurt Soy milk Oatmeal Granola Oatmeal Banana Blueberries Banana Chopped walnuts Chopped almonds Chopped almonds

Greek yogurt Breakfast Meeting Granola Blueberries Sliced almonds

Saturday

Peanut Butter Whole grain bread Banana (before long run)

AM Snack Fruit Fruit Fruit Fruit Chocolate milk bar (recovery) Lunch Turkey Grilled chicken Shrimp/egg Lunch meeting Lunch out Whole grain bread Tortilla Roll Lettuce/tomato Lettuce/tomato Spinach Mayo Salsa Vinaigrette/olives (leftovers) Aft Snack Hard boiled egg Fruit

Hard boiled egg Fruit

Dinner Grilled chicken Brown rice Steamed broccoli

Grilled chicken Shrimp/egg Grilled salmon Grilled salmon Brown rice Roll Potatoes/veggies Potatoes/veggies Steamed broccoli Spinach (leftovers) (leftovers) Vinaigrette/olives

PM Snack Protein Starch/fruit

Frozen yogurt Blueberries

String cheese Almonds Veggies

Frozen yogurt Blueberries

Turkey Lunch with team Whole grain bread Lettuce/tomato Mayo

Greek yogurt String cheese Granola Fruit Dinner out

Dinner out

Milk Oatmeal cookies

way to boost your intake of anti-oxidant rich fruits, vegetables and nuts. Make sure to include lots of leafy greens, darkcolored berries, citrus fruits, bananas, milk or yogurt of choice, and a variety of nuts and seeds.

■ Enlist

riers, and find ways to improve your plan

■ Wake

Happy fueling! •

Eliminating barriers

■ Set

You’ve planned your menu, purchased the ingredients, and even prepared your meals. The last and most important step is implementing your plan. It’s easy, with a busy life and training schedule, for barriers to get in the way. Here are a few strategies to ensure your plan is a success:

your family’s help with meal planning, shopping and preparation up with enough time to prepare and eat your breakfast

■ Pack

the following day’s lunch and snacks the night before a timer to remind you to eat your meals and snacks on schedule

■ Stock

non-perishable snacks in your car, gym bag and desk drawer

■ Keep

recovery foods (shelf-stable chocolate milk and energy bars) in your gym bag or car

■ Track

your meals, identify your bar-

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

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TRI COACHING BY WADE PR AEGER

The difficulty of packing for a triathlon

hile returning from a triathlon in Oregon, I was thinking about the experience and what I could share with the fair readers of this magazine. It occurred to me that the most remarkable thing about the trip was the copious gear I had to pack. My car was filled with thousands of dollars worth of equipment that spilled out the door and onto the roof. Besides the tri-specific bike and fancy wetsuit, there were bags of tools, bags of special food and bags of clothes for before, during and after the race. It’s hard for me to keep track of all this stuff, so I brought two of everything just in case I left something out.

You know that for a 10K, or even a marathon, all you need are your shoes, socks, shorts and shirt, and not much else. You might have gel or two, maybe a hat, and that’s it. The race provides some snacks and a bottle of water for after. And if the weather is bad you just change back into the clothes you wore in the car over your race gear. You know

the drill. And it all fits into a grocery bag that you can pack in about three minutes. For contrast, here is the most basic list of the things that every triathlete needs in their transition bag: Tri shorts Race shirt

Wetsuit Swim cap BodyGlide Goggles Transition towel Bike Helmet Bike shoes Sunglasses Extra tube and tools for fixing a flat Socks Food/gels Race belt Water bottles Sunscreen Running shoes Running hat Extra socks

Extra essentials

Besides the essentials, your bag of gear could include some “nice-to-haves.” This category includes a floor pump to top off your tires, some flip flops for standing around before the start, and a neoprene chip-strap in case the race uses those plastic fasteners that can cut into your skin. Just to be on the safe side, I also throw in a second pair of goggles, a neoprene cap to wear under my race swim cap (in case the water is super cold), a headlamp (for early morning transition set-up), and a roll of Charmin in case the port-a-potties are paperless. Just thinking about all this extra gear makes me a little sick, because I pride myself on being somewhat of a minimalist. My favorite triathlons are the ones I can get to in a short ride from my house. Of course then I look like a Sherpa from Mount Everest rolling into transition with my monstrous backpack bursting at the seams. This “nice-to-have” category is a Gear management is clearly an issue in triathlons. wade praeger photos .

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Subaru. (Maybe I should get a smaller car.)

Even more gear to stuff in the tri-bag

And then there are the extra do-dads that one only thinks of if you have been doing these tri-ath-a-lons for a few decades and have seen and practiced all possible A headlamp and a Sharpie come in handy scenarios. These are when the body marking lines are long and things that if you left the sun is still asleep. (Though some races them home you would will not allow self-marking!). survive, but they can make the difference tricky one. Any time I bring my bike between a smooth, trouble-free race and anywhere, I am inclined to bring tools, a frustrating cluster. So if you are really rags, oil, etc., just in case my steed needs serious, you’ll have baby powder for the some last-minute tuning or, Buddha insides of your shoes and rubber bands forbid, has a mechanical failure. Should to hold your clipped-in shoes horizontal I bring some extra wheels? Should I while rolling out of transition. Also a bring a pedal wrench? If I have a pedal plastic grocery bag can be worn over wrench, it makes sense that I ought to your feet and hands when slipping into have extra pedals. What if the zipper on a wetsuit to make things a little easier my wetsuit rips? Should I bring my old and faster. If I remember, I also bring Gobackup suit? Soon I have a monstrous a broad-tipped Sharpie in case the line pile of gear filling up the back of my for body marking is twenty minutes long

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.

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2014

and I decide to mark myself and bypass the line entirely. For longer races like a half Ironman, I will have a corner of my gear bag devoted to the food and quasi-food products that I hope will fuel me to glory. Besides the gel packs I tape to the top-tube of the bike (don’t forget the electrical tape for that), there are also salt tabs in a TicTac container for the bike and in a plastic bag for the run. Also, any time I plan on drinking more than a couple bottles of sugary drinks, I bring Tums to help counteract all the citric acid inflating my stomach like the Hindenburg. The last thing I check off my list is safety pins. To date I’ve never had a safety pin emergency, but one day I will and I’ll be prepared. Now that I’m back home and I’ve finished this article, I have to UN-pack all this crap from the car, wash it and put it all back into the house. Maybe I should take up darts. •

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H E A LT H Y R U N N E R B Y W E N DY F O S T E R , P T, D P T, S TA F F T H E R A P I S T TA I S E AT T L E P H YS I C A L T H ER A P Y

Back on the road

Return to running after a foot injury

unning is great exercise that you can do anywhere with simple equipment. The most important tools you need are healthy feet. When injuries occur, itâ&#x20AC;&#x2122;s important to treat them effectively so you can get back out on the road. If you have pain, swelling or instability in your feet, you may have an injury to your peroneal tendons (bands of tissue that connect your foot muscles to your ankle bone). Peroneal tendonitis and tendinosis injuries commonly occur in runners due to overuse, improper footwear or incorrect training. There are two peroneal muscles: peroneal brevis and peroneal longus. The two tendons work together to help stabilize the foot as it contacts the ground and to stabilize the arches of the foot. People with higher arches are more at risk for peroneal injury because the muscles have to work harder to change the position of the ankle when walking or running.

Tendonitis is a condition in which the tendon of a muscle becomes inflamed due to excessive strain that leads to micro tears. Tendons, which connect muscle to bone, have to withstand a lot of strain when a muscle contracts to move a joint. With conservative management, such as RICE (rest, ice, compression, elevation) and modifying your activities or training schedule, you

can typically resolve a tendonitis injury within six weeks. If symptoms persist, tendonitis may evolve into a chronic degenerative state called tendinosis. Tendinosis occurs when a tendon has been inflamed for longer than two months, leading to degeneration of the tissue that makes up the tendon. This tissue is called collagen, which is the connective tissue found in muscles, tendons, skin and bones. It is responsible for improving the tensile strength and flexibility of soft tissues that allow the body to move fluidly. Due to repetitive strain to the tissue and lack of proper healing, collagen becomes filled with scar tissue (fibrosis). Blood supply also diminishes to the area, which leads to degeneration of the tendon.

Treating the injury

Treatment and management options vary for peroneal tendonitis and tendinosis depending on patient age, activity level and severity of the injury. Tears in

With proper diagnosis and treatment, and a moderate training plan, you can return to running after a foot injury. martin rudow photo.

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This is the location of symptoms when the peroneal muscles are inflamed. the tendons of the peroneal muscles can occur with repetitive strain or a severe ankle sprain and typically heal with physical therapy and activity modification. Peroneal tendinosis is often best treated conservatively with ASTYM, which is a soft-tissue technique that promotes remodeling and regeneration of the damaged tendon to stimulate healing. ASTYM can only be provided by physical therapists who have been certified. Your physician or physical

therapist can determine if this treatment technique is appropriate for you. If symptoms persist beyond six to eight weeks of physical therapy, further diagnostic imaging or surgery to repair the tendons maybe warranted. Recovery from a peroneal injury without surgery requires increasing strength in the foot’s intrinsic muscles, improving balance and flexibility in the calf musculature, and restoring joint motion at the foot and ankle. The foot has three layers of muscles that make up the intrinsic muscle group (muscles deep in your foot, closer to the bone), which help move the toes and support the three arches of the foot. It is also very important to focus on improving core and hip strength, which improves motor control and stability of the foot and ankle for returning to running. Balance activities are also important for strengthening and stabilizing the ankle for walking over uneven surfaces. You have three systems in your body that work together to control your balance. These include the inner ear (vestibular system), your eyes (visual system), and groups of specialized cells in your muscles and joints that provide your body with proprioceptive input.

5 RUNNING INJURIES TIPS TO PREVENT

DYNAMIC WARM-UP Perform a 5 minute dynamic warm-up prior to heading out on your run.

COOL DOWN

STRENGTH TRAINING

Finish your run with a short walk followed by a static stretch routine.

On non-running days, implement a strength training routine that includes legs, upper body and core.

Proprioception is your body’s awareness in space. Your body controls balance by using the information from those three areas and allows you to move your body appropriately to avoid a loss of balance. It can take a long time to restore balance and proprioception in a joint that has been injured because the three different balancing systems have to learn how to work properly again.

Recovering from foot surgery

Recovery from a surgical repair of the peroneal tendons is a longer process that typically involves four to six weeks of non-weight bearing to light-weight bearing to allow for proper healing of the repaired tendon. Muscle atrophy and a decline in cardiovascular endurance and flexibility can result from limited weight bearing. Therefore, returning to running can be a challenge. Complete recovery and return to full function from a surgical repair of the peroneal tendons typically takes a year or more. The first six weeks are aimed at improving range of motion (ROM) and hip/knee strength while controlling pain and reducing swelling. Weeks six through twelve attempt to wean the patient from a supportive brace, restore

PERFORMANCE RUNNING

FOLLOW THE 10% RULE Don’t progress your mileage by more than 10% from one week to the next.

STAY HYDRATED Drink water throughout your day.

For more information and tips on how to prevent injury through healthy running, visit our Performance Running website at:

www.therapeuticassociates.com/PerformanceRunning

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healthy runner continued

full ROM, improve flexibility, increase strength of the supporting foot and ankle muscles, reduce scar tissue around the surgical site with soft-tissue mobilization, normalize walking, and begin balance and proprioception activities. Assuming that strength, balance and flexibility have been fully restored, the three to six month mark should be aimed at increasing function, strength, speed and return to sport activities such as agility drills, plyometrics, and interval running.

Returning to running

Make sure to discuss your returnto-running program with your physical therapist to make sure it is not overly aggressive or progressing too fast over a certain time period. When returning to running, it is best not to progress your time or distance by more than 10 percent each run. This allows for the muscles, joints and other soft tissues to recover appropriately and avoid excessive muscle strain. It is also critical to focus on improving distance or time running before increasing the intensity or

A BOSU ball is a great way to work on your balance.

speed of your running. Physical therapists can assess your running gait to help improve performance and reduce the likelihood of re-injury. Before returning to running after a peroneal injury, consider seeing a physical therapist who can help safely guide you back to your prior level of fitness. Doing so grants you access to someone who can safely help you progress through the stages of healing and avoid injury. It is also advisable to visit a reputable specialty running store and be fitted for shoes based on your activity level, foot structure and running gait pattern. Shoes need to be replaced approximately every 300 miles to ensure the foot is being properly supported due to the amount of force transferred through the foot and the rest of the joints in the body. Lastly, you will be paid back by all of your hard work and strength training once you are back on the roads and trails in the beautiful Northwest! â&#x20AC;˘

2014

SPOKANE

MARATHON

October 12, 2014 Marathon Half Marathon Marathon Relay & 10k

CityofAnacortes.org

spokanemarathon.us PRESEnTEd by THE bLOOMSday ROad RunnERS CLub

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HOST HOTEL

Rock ’n’ Roll Seattle 2014: A perfect day By Martin Rudow

eattle, Saturday June 21. The Rock ’n’ Roll Marathon series has an ace PR guy, Dan Cruz, who true to his profession is rarely at a loss for words. Last year, when rain pelted down the day before the race, he got on the marathon expo’s PA system and enthusiastically declared, “We’re going to have a real Seattle experience tomorrow!” This year, he had nothing to say. After all, what could he say? The 2014 Seattle Rock ’n’ Roll (RnR) Marathon was held on an absolutely perfect Seattle day, another kind of “Seattle experience,” one that we sometimes don’t like to share with out-of-towners. It was a day made for marathon running, with mild temperatures, filtered sunshine, trees and flowers along the way gloriously in bloom, and a cool breeze blowing at the runners’ backs most of the way. The kind of day that even a PR guy can’t dream up, in other words. So when Dan was glumly walking around the post-race area, nothing to do, 28

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no need to gild this lily, everyone else was glowing with great post-race satisfaction. Many PRs were set, many fine performances turned in, but whatever their final time, everyone from runners to volunteers to on-course bands had to agree that it was a highly successful and enjoyable day.

Locals dominate events

Seasoned local runners Drew Polley and Devon Yanko got the overall marathon wins in good times, 2:24.52 and 2:51.18 respectively. The Seattle RnR course is not the fastest, emphasizing the “city tour” aspect over speed, but these winning times are very respectable. Their efforts, though, were a little overshadowed by celebrity, as often happens – outside of these pages, at least. Speedskating Olympic gold medalist Apolo Ohno made his local running debut in the half marathon. While he failed to duplicate his winning performance in the Olympics or on Dancing with the Stars,

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Gary Breedlove (GB) photo. he did manage a respectable 1:36.49 in what was billed as a tune-up for his Ironman debut this coming December in Hawaii. In addition to Polley and Yanko, the event crowned two other new champions: half marathoners Jonathon Lafler (1:08.07) and Nuta Olaru (1:19:58). None of the winners were seriously challenged toward the latter half of their races. Drew Polley had a huge lead along Lake Washington Boulevard, one that he had markedly increased as he crossed the sun-drenched I-90 bridge and passed the 21-mile mark. The tunnel environment provided some inspiration as he passed thousands of slow-moving half marathoners in the other lane. Polley confirmed the boost he got from these runners: “I just love how much enthusiasm people have when they’re running.” Second-placer Yom Yilma got cheers too, but he was well beaten by Polley in the end as he came in with a very

Texan (from left to right) Paul Izzo, and Washingtonians Amanda Hoskins and Pedro Infante enjoy perfect weather at this year’s marathon. Martin Rudow (MR) photo.

Devon Yanko (F2), who is originally from Seattle, traveled up from California to win the women’s marathon in 2:51.18. MR photo.

WSU grad student Drew Polley won the marathon in 2:24.52; he hopes to reach the Olympic Marathon Trials A Standard this fall. GB photo. respectable 2:30.52. Polley, a Washington State University graduate student, placed fourth in the half marathon here in 2009 and 2010. He is training seriously for the Olympic Marathon Trials A Standard and hopes to reach it this fall. Although she still is regarded, by us at least, as a “local” runner Devon Yanko now lives in San Anselmo, California, and runs a bakery with her husband. As Devon Crosby-Helms, she grew up in Seattle and is a Roosevelt High School and University of Washington grad. She gained fame as one of the country’s top ultra-distance aces in the last few years and now is seriously concentrating on the marathon distance, eyeing

the Olympic Marathon standard herself. She too ran alone for most of the way. The out-and-back floating bridge section gives leading runners a great opportunity to see where they stand in relation to their pursuers. Yanko saw that she had a good lead when she exited the bridge and entered the tunnel, especially with the confidence her ultra running background has given her. The half marathon saw Seattle local and Polley’s college teammate Jonathan Lafler, a familiar name in local road races and a training partner of Polley’s, face little competition in the half. He finished well ahead of Roosevelt Cook (1:10:45) and Destry Johnson

(1:12:51). In the women’s race, 43-yearold Nuta Olaru also dominated the field in 1:19:58, followed by Seattle’s Katie Conlon (1:23.42). The Rock ’n’ Roll Marathon weekend continues to be the biggest running draw in the area. Over 18,000 people from all 50 states and 21 foreign countries participated, with charity participants raising over $700,000. A lot of these runners and their friends, relatives and coaches stuck around afterward on Seattle Center’s Fisher Green for an excellent musical presentation by Sir-Mix-A-Lot and The Presidents of United States of America. We wryly watched the big crowd outside of the nearby beer garden, reflecting upon the fact that the last time we had been here, finishers were crowding inside that beer garden after the St. Patrick’s Day Dash to get out of the weather, while today they flocked with equal enthusiasm outside to get into the weather. We raised a glass with Dan Cruz, who was actually by then enjoying the ease that this great day gave him. • photos and results continued next page

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rock n roll seattle continued

ABOVE– This year’s clear running conditions offered runners many opportunities to stare in awe at Mount Rainier. MR photo. LEFT–Runners, friends and family flocked to the postrace area to enjoy the sunshine. MR photo.

Rock ‘n’ Roll Seattle Marathon June 21st, Seattle

Marathon MALES Top Ten Overall

Drew Polley 2:24:52 Yon Yilma 2:30:52 Ewan Kankin 2:33:46 Alexander Rockhill 2:35:17 Orin Schumacher 2:41:51 Antonio Roque 2:42:05 Ryan Hendricks 2:42:51 Glen Tucker 2:44:47 Bill Condon 2:45:46 Kevin Cave 2:45:56 19 & Under Alexander Rockhill 2:35:17 Grant Uselman 2:59:40 Austin Wong 3:21:32 Jt Armstrong 3:32:10 Benjamin Harbaugh 3:52:05 Additional Subscribers Ryan Johnson 4:31:12 20-24 Justus Macgeorge 3:00:34 Rodrigo Garcia Cruz 3:04:00 Craig Kohring 3:15:38 Dillon Gasper 3:15:41 Scott Strong 3:17:07 Additional Subscribers Michael Adams 4:41:26 25-29 Drew Polley 2:24:52 Yon Yilma 2:30:52 Antonio Roque 2:42:05 Charles Herche 3:01:27 Luis Smith 3:01:52 Additional Subscribers Zachary Hodgson 4:36:59 Casey Dubose 6:06:08

30-34 Ryan Hendricks 2:42:51 Glen Tucker 2:44:47 Bill Condon 2:45:46 Kevin Cave 2:45:56 Jonathan Bussiere 2:54:05 Additional Subscribers Andrew Bryant 3:07:59 35-39 Ewan Kankin 2:33:46 Colin Miller 2:50:15 Patrick Sweeney 2:58:46 Leyuwork Ashinay 3:07:54 Kevin Dean 3:08:51 40-44 Orin Schumacher 2:41:51 Albert Han 2:56:30 Steven Colmus 2:58:20 David Buckholtz 2:59:17 Greg Inglin 3:01:40 Additional Subscribers Miha Kralj 4:51:46 45-49 William Carey 2:59:45 Michael Podell 3:08:30 Michael McKeon 3:16:31 John Heikkila 3:16:40 Steve Jensen 3:17:25 Additional Subscribers Ralph Fragale 4:22:41 50-54 Leo Van Hollebeke 2:58:54 Kendall Townsend 3:04:54 Pedro Reyes 3:19:10 Ernesto Garcia 3:22:04 Fredrick Farrell 3:23:43 Additional Subscribers Eric Anderson 3:43:41 Steven Yee 3:49:56 Jay Wesolek 3:54:07 Alan Preston 4:26:25 Phillip Millard 5:12:27 Donald Zeth 6:10:40 55-59 Andrew Winslow 3:21:19 Tesfalem Tekele 3:29:03 Eric Stacey 3:40:48 Alan Prentiss 3:40:58 Michael Barna 3:42:55 Additional Subscribers

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Tom Fleming 3:59:56 Bruce Clement 4:20:45 Earle Oda 4:25:59 Michael Warner 4:30:30 Bruce Quam 4:41:16 60-64 Habteab Teclemicael 3:31:11 Christian Pullen 3:50:40 Greg Gibson 3:59:49 Loren Ahnberg 4:00:02 Dan Menard 4:06:17 Additional Subscribers Peter Kline 5:13:35 65-69 Ron Fleming 3:52:21 Rich Phillips 4:16:47 George Beitzel 4:28:57 Dave Wahlstrom 4:35:31 Craig Johnston 4:36:05 Additional Subscribers Dennis Zaborac 4:42:02 Tom Rogers 4:55:59 Dennis Lewis 5:55:33 70 & Above Howard Harris 5:27:25 Roger Hauge 5:38:15 William Akerboom 6:14:58

FEMALES Top Ten Overall

Devon Yanko Sarah Getty Jen Edwards Karen Kais Tansy Christ Kerri Benzenberg Wanwen Qi Danielle Henty Tracy Murillo Traci Kemble 19 & Under Erin McCune Abigail Nielson Caitlin McIlwain Eka Kuznetsova Erin Bryar 20-24 Briana Meyer Kinzie McClintick

2:51:18 3:09:07 3:14:11 3:14:11 3:14:48 3:17:15 3:18:41 3:25:59 3:27:09 3:28:41 3:56:05 3:56:08 3:57:33 3:59:20 4:07:34 3:28:53 3:34:20

Hannah Wright 3:42:45 Shannon Gowan 3:45:04 Larissa Weirich 3:49:45 Additional Subscribers Taylor Bobinski 4:17:29 Kayla Sua 5:38:47 25-29 Karen Kais 3:14:11 Kerri Benzenberg 3:17:15 Kathryn Lagola 3:29:42 Hilary Robbins 3:31:23 Caroline Koplowitz 3:33:26 30-34 Devon Yanko 2:51:18 Sarah Getty 3:09:07 Jen Edwards 3:14:11 Catherine Lesko 3:29:16 Erica Tillinghast 3:29:31 Additional Subscribers Eliza Hutchinson 3:36:01 35-39 Tansy Christ 3:14:48 Wanwen Qi 3:18:41 Danielle Henty 3:25:59 Tracy Murillo 3:27:09 Traci Kemble 3:28:41 Additional Subscribers Faye Britt 3:39:29 April Graves 3:57:26 40-44 Amanda Hoskins 3:30:18 Holly Mesrobian 3:34:47 Kristin Grady 3:35:58 Juliet Wisdom 3:37:29 Michelle Craven 3:39:26 Additional Subscribers Kimberley Worthen 3:48:21 Wendy Beck 3:53:40 Leigh Sinclair 4:26:51 Rita White 4:44:03 Linda Swier 5:32:55 45-49 Lisa Steilen 3:31:21 Lorrie Chinn 3:39:27 Amy Myers 3:40:45 Sharon Bertolli 3:44:17 Laura Devine 3:47:59 Additional Subscribers Kristin Uselman 4:55:02

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50-54 Amy McClenathan 3:46:00 Maureen Guido 3:46:44 Charleen Lundberg 3:50:55 Kari Hebble 3:55:11 Celina Coombs 4:06:08 Additional Subscribers Jeanny Moore 4:28:44 Marie Zornes 5:42:34 55-59 Kristy Ott-Meyer 4:06:03 Carey Webster 4:21:10 Linda Rowe-Oneal 4:22:22 Elisabeth Buchman 4:29:16 Diane Harty 4:32:50 Additional Subscribers Wendy Jones 4:40:18 60-64 Shirley Shaw 4:15:14 Daphne Weirich 4:39:50 Ann Cunningham 4:43:50 Cheri Pompeo 4:54:40 Barbara Seaworth 5:15:32 65-69 Gunhild Swanson 4:23:19 Bokhee Nichols 4:57:25 Carmenchu Garcia 5:43:34 Tillie Sherman 6:00:53 Noel Keller 6:28:12 70 & Above Aiko Ogata 6:23:36 Tina Caruso 6:25:28 Bonnie Sandford 6:50:20

Rock ‘n’ Roll Half MALES Top Five Overall Jonathan Lafler Roosevelt Cook Destry Johnson Brandon Reiff Pete Hanson 19 & Under Tyler Flannery Hunter Sapienza Haeden Williams Clark Cyr Joseph James

1:08:07 1:10:45 1:12:51 1:13:58 1:14:14 1:14:41 1:21:37 1:26:16 1:26:26 1:26:41

20-24 Jonathan Lafler 1:08:07 Gedion Yitref 1:14:15 Kyle Norris 1:18:23 Charles Brooks 1:18:53 Chen Huang 1:22:30 25-29 Justin Culver 1:14:52 Glenn Collins 1:17:23 Steve Gendron 1:20:31 Nick Johnson 1:21:31 Kevin Merkling 1:23:43 Additional Subscribers Brian Carroll 1:30:29 Mark Lee 1:50:41 Danny Meier 1:51:48 Ryan Brown 1:53:53 David Anderson 3:22:36 Davis Morgan 3:40:32 30-34 Roosevelt Cook 1:10:45 Brandon Reiff 1:13:58 Pete Hanson 1:14:14 Phil Dick 1:21:28 George Torres Inda 1:21:38 Additional Subscribers Michael Allen 1:49:21 Albert Seafeldt 2:04:58 Andrew Martin 2:12:10 Jacob Burfoot 2:17:42 Kenneth Murray 2:31:50 35-39 Destry Johnson 1:12:51 Brook Buchanan 1:23:45 Mark Scheibel 1:26:01 Marc Ewing 1:27:03 Scott Gilmore 1:27:32 Additional Subscribers Michael Mess 1:38:06 Owen Purschwitz 1:44:08 Jason Jacobs 2:09:43 Aaron Kircher 2:14:48 Jason Jarisch 2:44:51 Matthew Mills 2:50:55 40-44 Kelly Laing 1:23:44 Jody Shapiro 1:24:02 Andres Barragan 1:24:34 Adrian Mora 1:24:56 Jeremy Cuff 1:24:58

ABOVE–Hilary Robbins (#5099) works hard to remain in front of the 3:30 pace group. MR photo. RIGHT–Large crowds line the finish of Seattle’s largest running event. GB photo. Additional Subscribers Eric Bell 1:31:28 Jason Garbes 1:39:59 Calvin Miles 1:52:04 Jason Massman 2:17:29 Michael Nguyen 2:20:15 Jody Newman 2:26:12 George Ngo 3:48:09 David Hamilton 4:10:51 45-49 Michael Tyler 1:20:30 Tom Fuchs 1:24:14 Douglas Smith 1:26:57 Roger Lemmons 1:28:02 Michael Magnussen 1:28:49 Additional Subscribers Jim Nau 1:36:23 Jeff Dirks 1:39:39 David Smith 1:43:28 Rod Cartwright 1:48:59 Ray Sato 1:54:40 John Giannetti 1:55:17 Sean Batty 2:13:25 Terry Wong 2:18:21 Mel Lolmaugh 2:22:23 Keith Wertman 2:23:41 Kevin Johnston 2:24:21 Hoang Nguyen 2:25:09 Michael Watkins 2:30:13 Mariano Lozano 2:30:47 Michael Davis 2:36:58 Greg Carpenter 2:52:24 Gregory Erxleben 3:11:34 50-54 Fred Zalokar 1:19:46 David Bush 1:21:25 Bret Lane 1:29:38 Gregg Walchli 1:32:07 Ken Peper 1:32:19 Additional Subscribers Chris Jarvis 1:34:09 Mark Stadum 1:40:51 Tim Gainer 1:41:32 Jaye Jarchow 1:41:52 Mel Oshiro 1:48:53 Gregory Pash 1:56:44 Jerry Brown 1:58:20 Ian Brown 1:58:24 David Schwartz 2:06:53

Jeff Johnson 2:07:28 Dan Dean 2:09:18 Dan Sullivan 2:11:40 Charlie Coombs 2:23:45 Dale Benedict 2:32:14 William Brown 3:46:54 55-59 Jack Leiffer 1:30:34 Ken Hamm 1:30:41 Craig Mason 1:34:16 Craig Schieber 1:34:49 Kenneth Olsho 1:35:32 Additional Subscribers Gary Tucci 1:37:09 Jesus Cantu 1:43:18 Douglas Lehning 1:44:34 Tim Bradford 1:52:25 Dave Morgan 1:53:59 Mark Patterson 2:04:55 David Palmer 2:13:19 David Young 2:15:33 David Anderson 2:33:44 Robert Bishop 2:34:39 Paul Gentry 2:48:09 David Spodobalski 2:52:39 James Brown 3:07:02 60-64 Don Malerk 1:31:27 David Levitsky 1:37:55 Malcolm Steinberg 1:38:21 Rob Rogers 1:42:34 Patrick McNally 1:49:40 Additional Subscribers Erick Lindbergh 1:50:22 Werner Furrer 1:53:36 David Jones 1:54:42 Jon Hechler 2:00:44 Andy Saller 2:08:47 Michael Quinn 2:20:47 65-69 William Begley 1:52:00 Bill Brewer 1:53:39 Terry Olson 1:56:13 Henry Eimstad 1:59:28 Brian Jackson 2:00:20 Additional Subscribers Bryan Byers 2:13:41 Larry Welch 2:42:53 Jerry Marshall 2:46:53 Michael Sinnett 3:00:37

70-74 Richard Kutzner Terry Tucker Rod Bailey Kenneth Robertson Charles Lancelot 75-79 Lawrence Glenn Scott Driver Rod Strodl Allen Gledhill Gregorio Cisneros

FEMALES Top Five Overall

1:40:35 1:55:49 2:09:57 2:21:10 2:26:46 2:03:54 2:22:11 2:24:45 2:41:14 2:50:52

Nuta Olaru 1:19:58 Katie Conlon 1:23:42 Monica Folts 1:24:39 Kate Accardo 1:25:01 Camille Schiflett 1:25:03 19 & Under Brooke Kingma 1:28:28 M O’Connor Lenth 1:31:12 Jessica Rawlins 1:31:23 Larissa Kolasinski 1:33:38 Lauren Pierson 1:36:42 20-24 Katie Conlon 1:23:42 Hannah Greider 1:29:46 Carey Parker 1:31:07 Spencer Hoggart 1:31:16 Kayla Evans 1:32:07 Additional Subscribers Jennifer Hickey 1:41:41 Amanda Morrell 2:16:01 Brianna Murray 2:19:55 Andrea Burgos 2:31:28 25-29 Monica Folts 1:24:39 Kate Accardo 1:25:01 Anita Campbell 1:25:03 Bobeya Krishnek 1:25:38 Carley Glasser 1:27:56 Additional Subscribers Lucy Flynn 1:41:50 30-34 Cynthia Fowler 1:26:43 Erica Pitman 1:26:44 Liz Starks 1:27:05

Kendal Paul 1:29:19 Brandi Kendall 1:32:42 Additional Subscribers Kyra Stenslie 1:58:20 Ellie Diehl 2:11:04 Stacy Clark 2:11:23 Lori Anne Penor 2:13:57 Jessica Tsujikawa 2:15:21 Laura Frederick 2:19:29 Beverly Fichtenberg 2:25:40 Amanda Morales 2:30:04 Jacquelyn Haws 2:43:59 Carrie Adams 2:46:09 Rebecca Wilson 2:50:02 Michelle Hall 2:59:13 35-39 Gretchen Hurlbutt 1:25:18 Brooke Bray 1:28:30 Madeline Morrow 1:28:56 Iliana Sach 1:29:00 Katie Misiewicz 1:31:59 Additional Subscribers Samantha Metcalf 1:55:54 Heather Stariha 2:01:13 Rebecca Alexander 2:06:25 Michelle Gustafson 2:15:10 Heather Jaynes 2:25:11 Megan Bradley 2:31:17 Sarah Thompson 2:41:57 Charity Wright 3:26:53 Brooke Allan-Davis 3:43:56 40-44 Nuta Olaru 1:19:58 Camille Schiflett 1:25:03 Genevieve Ermeling 1:36:15 Shannon Zanelli 1:37:52 Celiann Gonzalez 1:40:07 Additional Subscribers Lori Penor 2:00:34 Beckie Freed 2:03:32 Joanne Mackey 2:22:18 Sarah Thomas 2:26:49 Colleen Farrell 2:38:15 Eleanor Abellanosa 3:40:35 45-49 Sheila Natho 1:31:30 Mary Erickson 1:39:42 Sunny Delaney 1:40:38 Kelly McLaughlin 1:42:33

Lanette Blume 1:42:54 Additional Subscribers Nicole Pitts 1:46:16 Anna Vu 1:54:19 Melissa Fisher 2:07:39 Anastasia Duarte 2:14:57 Wendy Foster 2:15:04 Darshana Shanbhag 2:18:45 Sandra Veliz 2:26:04 Wendy Sweeney 2:26:19 Karen Tolle 2:31:19 Kim Kelley 2:32:51 Erin Nolan 2:38:51 Kathy Biscardi 2:46:25 Kristi Wilson 2:50:39 Charlotte Erhardt 2:53:59 Kristal Wilson 2:57:48 Aleca Murphy 3:05:25 Kristi Silvernale 3:09:50 Samantha Kirchoff 3:24:25 Patricia Wilson 3:26:49 Vicki Childs 3:28:11 Traci Ryan 3:29:12 Tracy Brown 3:50:34 50-54 Gaylene Donner 1:43:03 Lorie Lauzon 1:46:11 Jill Cadieux 1:47:05 Dale Looney 1:47:38 Tina Hilding 1:48:21 Additional Subscribers Susan Swartz 1:53:30 Julie Richert 2:03:34 Joan McDonnell 2:11:43 Carla Holmes 2:23:30 Tracie Furrer 2:29:55 Anita Canonica 2:37:21 M Susan Gonzales-Barrett 2:47:23 Alyeen Barry 2:49:45 Bobbi Moody 3:35:22 Donna Curley 3:42:22 Elizabeth Evey 3:47:51 55-59 Marjorie Olsho 1:39:53 Tammy Sargeant 1:48:16 Becky Behrens 1:51:43 Kimmer Muenz 1:53:40 Denise Bundow 1:56:53

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Additional Subscribers Debra Porter 2:11:19 Laurie Albrecht 2:14:13 Janette Helling 2:17:34 Lisa Halcomb 2:37:31 Carol Swindaman 2:38:21 Kathy Warcup 2:42:12 Janet Palmer 2:43:57 Julie Nelson 2:44:27 Nancy Pitman 2:54:08 Andrea Frabotta 3:28:07 Sarah Melde 3:33:27 Brenda McIntyre 3:40:05 60-64 Lois Wight 1:47:24 Linda Kelly 1:53:08 Kim Williams 1:55:20 Catherine Davis 1:55:51 Lynn Merlino 1:56:11 Additional Subscribers Linda Studley 2:15:36 Colleen Engle 2:18:29 Rembie Krattli 2:28:34 Deb Youngblood 2:31:20 Kathy Kunz 2:32:32 Diane Hitson 2:52:34 Deborah Leander 2:56:51 Susan Kearnes 3:00:46 Barb Charbonneaux 3:31:38 Leslie Giblett 3:38:26 Janis McLain 3:39:12 Jeanne Hayes 3:53:08 65-69 Sharon Chaix 2:06:04 Sandy Burr 2:09:49 Carol Turner 2:26:30 Nancy Carlson 2:32:23 Jan Villard 2:35:33 70-74 Carol Kennedy 2:29:46 Rosemary Boyd 2:37:24 Gerri Lewerenz 2:44:00 Marcella San Martini 3:15:46 Charlene Thompson 3:20:19 75-79 Constance Nicholson 3:18:53 Jan Aken 3:37:28 Kathy Biever 3:43:14 Lise Andereggen 3:48:19

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NORTHWEST ON THE RU N • BY CR A IG ROMA NO

Spotlight:

Port Angeles and Sequim

North Olympic Peninsula communities bursting with natural beauty and unsurpassed running opportunities

The North Olympic Discovery Marathon offers runners a five-mile stretch along the Strait of Juan de Fuca. craig romano photos .

ituated on the Olympic Peninsula, along the shores of the Strait of Juan de Fuca and within the shadows of the lofty, craggy Olympic Mountains—you’d be hard pressed to find a more beautiful setting than that of Port Angeles and Sequim. Surrounded by old-growth forests, coastal bluffs, snowy peaks and sweeping beaches, these two communities on the north Olympic Peninsula beckon hikers, bicyclists, paddlers—and runners. Especially runners: this area offers one of the best marathons and some of the best trail running in the state! If you’ve only ventured this way before to hike, bike, paddle and bird watch, it’s time you visited Port Angeles and Sequim on the run. We first visited this region in the September 2002 issue of Northwest Runner. And since then, here as throughout the 32

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Northwest, a lot of change has occurred. Port Angeles (locally referred to as PA), the larger of the two towns with a population of 19,000, still struggles to hold onto its industrial base while embracing recreation-based tourism. Sequim with

HIGHLIGHTS Olympic Discovery Trail: Gorgeous 50-plus mile rail trail through forests, fields and along the Strait of Juan de Fuca North Olympic Discovery Marathon: Point-to-point classic race on the Olympic Discovery Trail Olympic Adventure Trail: Wellmaintained ridgeline trail through the Olympic Mountain foothills

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around 7,000 residents (and a median age of 58) continues to grow rapidly, attracting retirees from Seattle, California and throughout the country. Of course, rapid development almost always means loss of open space—but it can also mean new parks, trails and other recreational opportunities to meet new demand. This is certainly the case here. Many lifestyle refugees continue to flock to this area with its outdoors amenities and agreeable weather within the Olympic Mountains rain shadow.

Meet the local running club

Okay, where to start? I can’t think of a better place to get familiar with the area running scene (aside from this article) than the North Olympic Running Club (NORC) (www.facebook.com/NorthOlympicRunningClub). “The club was founded in 2011 by Therapeutic Associ-

The recently-built Adventure Trail travels along a ridge that grants plenty of views of the Olympic Mountains.

Sutcliffe, who with her husband moved to the area from the East Coast.

Visit the most popular running destinations

ates physical therapist Audrey Elias as a means for local runners to find and train with one another for the North Olympic Discovery Marathon, and as a way to meet new people,” says current president Emmy Nguyen (a.k.a. Coach Emmy). “In conjunction with the Olympic Weight Loss Challenge, we decided to make club membership free and open it up to walkers as well. The club has since evolved, with weekly meet-ups and ‘welcome to town’ events for runners and walkers who are new to the area,” says Nguyen. The club currently has over 100 members and meets on Wednesday evenings for track work and on Sunday mornings for trail runs. “Club members also organize group runs on local trails a couple times per month,” says member Iris Sutcliffe. “And we host the occasional fat-ass trail event, like January’s Spruce Goose Trail Run at Lake Crescent,” says Sutcliffe. The club is also active in promoting, participating in and volunteering at just about all the local races. “Our club is unique,” says Nguyen. “It’s a big family of supportive friends, representing all ages, fitness levels and speeds. There is always someone encouraging you to push toward your goals, and newcomers are always welcomed with open arms,” she says. And Nguyen has assured me about that last point. “My favorite thing about NORC is that it gives people who are new in town a place to connect with other runners,” says

Now, if you meet up with them or decide to check out the area on your own, you’ll soon find out that the most popular running destination in the region is the Olympic Discovery Trail (www.olympicdiscoverytrail.com). Utilizing an old rail bed, this amazingly scenic (and mostly level) trail is currently over 50 miles long, ranging from Blyn east of Sequim on Sequim Bay, to beyond Lake Crescent in Olympic National Park west of Port Angeles. The eventual plan is to extend the trail all the way across the north Olympic Peninsula from Port Townsend to La Push. Much of the trail is paved, and it not only connects Port Angeles to Sequim (about 17 miles apart), but also threads together many municipal, county and state parks as well as the Olympic National Park and Olympic National Forest. Notable trail sections and ones you will surely want to run include segments through old-growth forest in Sequim Bay State Park; five restored historical railroad trestles in and around Sequim; four miles of Strait of Juan de Fuca shoreline and two miles of city waterfront in Port Angeles; and mature forest and gorgeous lakeshore along Crescent Lake. Plus there’s a parallel path west of Port Angeles—the 25-mile Adventure Trail, which travels primarily through Department of Natural Resources forest along a ridge, granting excellent views of the strait and Olympic Mountains. “When the county decided to build the single-track Adventure Trail as part of the Discovery Trail, I started a volunteer trail crew called the Thursday Trail Crew,” says Lorrie Mittmann, volunteer coordinator for the Olympic Discovery Trail from 2004 to 2009. “They met every Thursday to build the new trail and maintain it afterward,” she says. “Plus a lot of the trail was also constructed by

the Clallam County Sheriff Department Chain Gang.” There are some great races held on both the long-distance Adventure Trail and Discovery Trail—but more on them later.

Check out other great running trails

There’s definitely no shortage of trail running opportunities in the Port Angeles area. In addition to the two aforementioned long-distance trails, there are scores of other trails nearby too. Options range from the paved Port Angeles Waterfront Trail, which travels for five miles to the tip of Ediz Spit—to several miles of trails on Striped Peak, an 1,166foot mountain rising above the strait—to hundreds of miles of wilderness trails with the Olympic National Park and Forest. You may want to consult the club and my guidebook Day Hiking Olympic Peninsula (Mountaineers Books) to help you negotiate them all!

Participate in local events

What about races? There are quite a few great local events here as well as a couple of big events that attract runners from throughout the region. Sutcliff maintains an excellent local race data base on the NORC’s Facebook page. Some annual races you may want to consider include the Martin Luther King Jr. 5K at the Port Angeles Waterfront

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A highlight of he Olympic Discovery Trail is running over the historic Johnson Creek Trestle. NORTHWEST RUNNER

nw on the run continued

in January. In March, the PA Parks Department sponsors its annual St Paddy’s Day 5K and 10K at the city pier. In May, a 5K in Sequim is held in conjunction with the annual Irrigation Festival, taking runners along a spectator-lined parade route. In July, out in Clallam Bay and Sekiu, west of PA, you can participate in a one-way 3.7-mile fun run (www.clallambaysekiufundays.com/ fun_run.html). On August 23rd, there is an interesting race held way out west from PA in Neah Bay. “This is a NORC favorite,” says Sutcliffe. “Part of Makah Days, the Bahokus Peak Challenge is only 3 miles, but it’s all uphill with a 1,400-foot elevation gain,” she says. On October 11th, you can run the Crab Fest 5K in PA at the city pier. And in November, you can run the Sequim Gym 5K and 10K Turkey Trot on the Olympic Discovery Trail. The PA Parks and Recreation Department sponsors its annual Reindeer 5K and 10K Run in December at—you guessed it—the city pier.

Discover big running events

The area’s big events include the OAT and GOAT Runs and the North Olympic Discovery Marathon (NODM). The NODM (http://nodm.com) is held in early June every year, and this year’s race was the 12th annual. When I first reported on PA and Sequim for On the Run back in 2002, this race was still in the planning stages and I sat in race directors Larry and Michelle Little’s kitchen during a planning meeting. This year I had the opportunity to run the complete marathon on a new course that is now almost entirely on the Olympic Discovery Trail (see accompanying story). NODM has become a Northwest classic and a race that every Northwest

marathoner and half marathoner needs to experience. The NODM came about when a key segment of the Olympic Discovery Trail was completed in 2002. It was at that time, Michelle recalls, that “Larry realized there would be no better place for a marathon—a five-mile finishing stretch along the Strait of Juan de Fuca and a finish line festival at the city pier.” The last several miles are indeed among the prettiest of any marathon course in the Northwest. But marathoners who start the one-way course from Blyn and half marathoners who start the one-way journey from just west of Sequim have much more to keep them motivated than the homestretch. “The course is amazingly beautiful and offers the complete Pacific Northwest experience,” says Michelle. “There’s water, mountains, trees, trestle bridges, native art and culture, cool weather and no traffic.” The race is well staffed with enthusiastic volunteers too. “The people of the Olympic Peninsula are proud of this event and they are proud to share their community with runners everywhere,” says Michelle. “The NODM finish line welcomes every runner with their medal, water and help retrieving their gear bag and reuniting with family and friends. Live music and a delicious food tent are runner favorites as well.” And I have to vouch for that after participating in this year’s event— all of it is true, and the post-race food is some of the best. You’ve got close to a year before next year’s NODM, but the GOAT Run Trail Marathon (http://greatoatrun.org) is coming up soon—September 6th—and there’s still time to sign up. If you prefer to do a one-way marathon on a nonpaved trail and like a little elevation

Quiet running is easily found on rural sections of the Olympic Discovery Trail. 34

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thrown in, this race is for you. This race utilizes the Olympic Adventure Trail starting just west of Port Angeles and finishing at beautiful Lake Crescent in Olympic National Park. The GOAT Run and the OAT Run (www.oatrun.org), which is held in April, are both directed by Lorrie Mittmann and Scott Tucker. Mittmann is a trail runner and was instrumental in the mapping and building of the Adventure Trail. Tucker is an avid mountain biker and experienced mountain bike event director. The two are big fans of the trail and want to promote it. The OAT (Olympic Adventure Trail Run) consists of a half marathon and 12K. The GOAT (Great Olympic Adventure Trail Run) is a marathon. The Adventure Trail is relatively new, finished in 2011, and both of the race co-directors share the vision of showing this incredible new resource to as many people as possible. “So we combined our experiences and partnered up and started these events,” says Mittmann. “The OAT Run just finished its second year and sold out both years, and the GOAT Run will have its inaugural event in September,” she says. Both runs are almost entirely on single-track and are point-to-point. “The Adventure Trail is a high-quality trail, with runnerfriendly grades and great maintenance standards,” says Mittmann. “Highlights along the trail are views up the Elwha River Valley; lush, ferny, moss-covered forests; scenic views across the Strait of Juan de Fuca to Vancouver Island; a high log bridge over Whiskey Creek; and the deep, glacier-carved Lake Crescent inside Olympic National Park,” she adds. These two organized trail runs are nofrills grassroots events with a low entry fee and a focus on the trail and having fun. “We feel that good food and beer at the finish line is essential,” says Mittmann. “And we want the fun to keep on going after the run. So afterward we shuttle OAT Run finishers to the Harbinger Winery, where food, beer, fire pits, door prizes and music are waiting.” A portion of the proceeds from both races is donated to the Peninsula Trails Coalition and to the Backcountry Horsemen, which are two non-profit groups that spend countless hours on local trail construction and maintenance. Okay, since I’m a trail runner and admirer of the Olympic Peninsula, you know where you can find me this summer—on the run in Port Angeles and Sequim. Hope to see you there, too! •

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2014 North Olympic Discovery Marathon New course and new excitement

This year’s NODM course offered many more miles of relaxing running on the Olympic Discovery Trail. courtesy of nodm .

ver the last decade and a half I have watched the North Olympic Discovery Marathon (NODM) grow from conception to one of the best marathons in the Northwest. Back in 2002, when a key section of Olympic Discovery Trail was completed, race director Larry Little thought there was no place better to have a marathon and half marathon than on this trail.

But this evolving trail across the north Olympic Peninsula still had a missing link in Port Angeles, and the one-way distance between the marathon’s start in Sequim and finish in Port Angeles was only 17 miles—meaning mileage would have to be made up on roads. Finally, this year a key component of the trail along the Strait of Juan de Fuca east of Port Angeles and a new section of trail east of Sequim to the Jamestown S’kallam Tribal Center in Blyn were completed. The idea to have a one-way marathon almost completely on the Discovery Trail was now becoming closer to reality. “It was a rewarding experience when we realized that our dream of starting the marathon at the tribal center and finishing at City Pier in Port Angeles was exactly 26.2 miles!” says co-director Michelle Little. “We worked closely with the Jamestown S’kallam Tribe to seek permission to start the marathon on the tribal campus,” she says, and permission was granted. “The start is very special,” says MiThe author gets ready to start the marathon from the new location: the Jamestown S’kallam Tribal Center in Blyn. craig romano photo.

chelle. “The welcome totems and the serenity of the tribal art are very spiritual.” And I agree—having the start at the tribal center on Sequim Bay gave the race a very Northwest feeling and added another dimension to this race that ties communities and natural areas of the peninsula together. Having the race start at the tribal center had some other benefits too. No longer was it necessary to run a loop on Sequim streets. The new eastern section of the race course too, I’d like to add, is nearly as scenic as the final miles of the race course. There are some wonderful views of Sequim Bay, and the course includes Sequim Bay State Park with its old-growth forest. The course also now goes over the Johnson Creek Trestle, one of five historic railroad trestles on the trail and, at 410 feet in length, the longest trestle on the trail. The new course still takes you through Sequim, so you still get a feel for that community before heading back on the trail and to Railroad Park on the Dungeness River. From there—except for one small part currently under construction—it is true trail bliss all the way to the city pier in Port Angeles. And long-time NODM runners were no doubt pleasantly surprised when they noticed the old, narrow and notso-fun bypass around an old mill site is now gone! A new trail and a bridge have replaced it, making it smooth sailing toward the finish. While I ran the marathon, I was told that the half marathon and 10K have had some welcome changes too. “The half marathon dog leg was moved to mile seven, where runners have more room and a flat area to get in the extra mile,” explains Michelle. “And the 10K has a new start and is now a very fast point-topoint race,” she adds. The marathon and half marathon start times were much earlier this year too. And while that meant I was up at 4:30 a.m., it did mean a cooler run, as the sun was out making the race course even prettier—and the volunteers and race participants even happier. The new race course, gorgeous weather and excellent race support made this year’s NODM near perfect. •

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Running the mile – with a twist by Sharon Stone

A Beer Mile sounds like a great idea, before the race casualties begin. photos courtesy of sharon stone.

nder the stars, we line up on the moonlit track. No stadium lights allowed. The only chatter comes from us – no spectators allowed either, except a few designated drivers. The familiar countdown begins and we get into position at the start line: “Three, two, one, GO!” But rather than the typical explosion of swift footsteps and heavy breathing, we hear the hiss-pop of the cracking open of cans, a chorus of slurping and gulping followed by some long and impressive burps. Only then does the sound of pounding shoes carry the runners off into the darkness. But only for one lap around the oval before next round of cracking, gulping and burping begins. This type of competition is not for the weak or digestively challenged. After four rounds of the track, each preceded by the consumption of a 12-ounce carbonated beverage, the declared winner is the person who can hold the sloshing 48 ounces of bubbling liquid in their belly and break the tape while running in a more-or-less straight line. These Beverage Miles have been taking place around the world for decades, but in recent years have quietly caught on in my community, usually as a fun way to celebrate a birthday. Better known as The Beer Mile, these races must actually follow international rules (see www.beermile.com for a complete list of regulations as well as overall and age group world records). However, this challenge does not necessarily require one to consume alcohol. I believe that the challenge is just as

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difficult for the teetotaling competitor because, in my opinion, carbonated sodas have the same gut-busting potential as the good ol’ brewski. The key to success in this event is the ability to contain massive amounts of fluid chock-full of gas that is producing bubbles in your stomach while dashing four times around the track as fast as your digestion will allow. Make sure to bring lukewarm, canned beverages, which are easiest to drink quickly.

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Forget your manners! Releasing pent-up gas can make the difference between finishing a lap – or lying on the sidelines clutching your stomach.

What happens when you can’t handle the gluttony? Inevitably there are one or two casualties in every race. That final 12 ounces slosh around so violently during the last torturous lap around the track that for an unlucky few, reverse peristalsis prevails. Last year the birthday boy and organizer of this particular late-night race had taken an early lead, gulping and running at a dizzying pace. On his final lap he lost his rhythm and doubled over. We found him on all fours in the infield, heaving, just a few meters short of the finish line. During our victory lap we were delighted to add to his misery by singing a slightly altered version of the birthday song to him, “Happy B--f-day to You!” And then, as if that wasn’t humiliating enough, he was obliged to run a penalty lap for his gastrointestinal failing while we all cheered him on. Although he impressively led the race during the first three laps, Birthday Boy finished dead last. Personally, I can only handle about one of these torturous events a year, at most. I suppose The Beer Mile is a bit like childbirth or a difficult marathon when you hit the wall – one needs time for the vivid memories to fade, time to forget the nastiest, most painful details before committing to another go at it. For our gang it has been approximately 54 weeks, or 380 days-ish since our last Beverage Mile Birthday Party, and now the idea of another is almost enticing. Looks like it might be time to hit the track!

Survival tips for a first-time Beer Miler ■ Don’t

attempt a Beer Mile (BM) on a completely empty stomach. Your body needs at least a little fuel that is not fermented from barley and hops.

■ Don’t

attempt a BM on a full stomach, either, unless your gut has gargantuan capacity.

■ Wear

dark clothes so as to not attract the attention of law enforcement.

■ Buy

your beer ahead of time and allow it to warm to avoid brain freeze.

■ Choose

a smooth brand in a can: bottles are slow.

■ Drink

fast and run slow. The faster you run, the more likely your stomach will reject its lively occupant.

■ Forget

the manners your mama taught you. Let the burps fly with abandon! That gas release can be the difference between victory and another v-word that describes a bodily function you’d rather avoid. You can excuse yourself later. • AU G U S T 2 014 • w w w. n w r u n n e r. c o m

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R AC E & EVENT SCHEDULE COMPILED BY JENNIFER BENNER

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

JULY Friday, July 25 Grow in the Dark 5K. Lacey. 9 p.m. Kicks off PNW Mushroom Festival. www.pnwmushroomfest.c~ om. Relay for Life 5K. Sumner. 6 p.m. Honors cancer survivors and raises awareness. www. relayforlife.o~ rg. Sasquatch Relay. Buckley to Port Townsend. 189 miles over two days or 75 miles in one. www.sasquatchrelay.c~ om.

Saturday, July 26 Always Brothers 100-Mile Memorial Relay. Seattle. 6 a.m. Solo or teams up to ten. www.alwaysbrothers.o~ rg. Anacortes Art Dash Half Marathon*, 10K* & 5K*. Anacortes. Run along the waterfront trail. www.anacortesartsfestival. c~ om, (360) 293-1918. SEE AD THIS ISSUE. Dog Mountain 10K, 20K & 30K. Stevenson. 8 a.m. Steep, single-track trails. www.dogmtn10K.c~ om. Enumclaw Street Fair 5K. Enumclaw. 9 a.m. www.enumclawstreetfair.c~ om. Foothills B&O Half Marathon. Buckley. Mostly on paved Foothills Trail, some road and rough trail. www.ultrasignup.c~ om/register. aspx?did=24215. HealthPoint Family 5K. Bothell. 9 a.m. Family and dog-friendly event. www.healthpointchc.o~ rg. Mountlake Terrace 5K. Mountlake Terrace. 8:30 a.m. Starts at high school. www.cedarwaypto.o~ rg/mlt_5k_fun_run.

Old Settlers Run 5K & 2 Miler. Ferndale. 9 a.m. www.whatcomoldsettlers.c~ om. Oregon Trail Day Family 5K. Tenino. 10:30 a.m. storton@gmail.c~ om, (360) 264-4609. Seafair Torchlight Run 8K & 5K*. Seattle. 6:30 p.m. Leaves from Seattle Center and follows Torchlight Parade route. www.seafair.c~ om. Seven Summits Adventure Race 7 Miles. McCleary. www.7sar.c~ om. Three Days of Aloha 5K. Vancouver, WA. 8 a.m. www.hawaiianfestivalpnw.c~ om.

Short & Sweet 5K & Kids’ 2.5K. Bellingham. 6 p.m. Family trail event. www.gbrc.net.

AUGUST Saturday, August 2

Washington State Senior Games 5K* & 10K*. Tumwater. 8:45 a.m. www.pugetsoundgames.c~ om, (360) 352-6087.

Bandit Fun Run 4.5 & 7.5 Milers. Bellingham. 10 a.m. Mix of roads and trails, fun finish area. nws.surfrider.o~ rg.

White River 50 Miler. Crystal Mountain. 6 a.m. Course rises and falls 8,700 ft. www.whiteriver50.c~ om.

Biggest Loser 5K Off-Road Challenge. Washougal. 12:30 p.m. Non-timed event for all levels. www.biggestloserrunwalk.c~ om.

Sunday, July 27

Black Widow Mud & Sun 5 Miler. Pasco. Obstacle-filled course through mud, water and desert. www.blackwidowmudrun.c~ om.

Chuckanut Mtn. Marathon & Half. Bellingham. 8 a.m. www.bellinghamtrail.c~ om. Eugene Marathon* & Half*. Eugene, OR. One of the prettiest and flattest marathons, now in summertime – finish in historic Hayward field. www.eugenemarathon.c~ om. Kamloops Marathon* & Half. Kamploops, B.C. 6 a.m. 3K & 8K events too. www.kamloopsmarathon.ca. Lacamas Lake Half Marathon, 5K & Kids’ 1K. Camas. Starts and finishes downtown. www.lacamaslakerunwalk.c~ om. Lord Hill 10K & Half Marathon. Snohomish. 9:30 a.m. Diverse and scenic trail runs. www.nwtrailruns.c~ om. SEE AD THIS ISSUE. Original Bare Buns Fun Run 5K. Loon Lake. 9:30 a.m. Out-and-back; clothing optional. www.kaniksufamily.c~ om. Oso Strong 5K. Arlington. Airport trails and surrounding woods; kids’ obstacle run. www. osostrong5k.c~ om. Seattle Run Series 5K & 10K. Seattle. 9:30 a.m. www.fitnessforvitality.c~ om.

Mt. Spokane Half Marathon & 5K. Mead. 9 a.m. Trail run. www.trailmaniacs.c~ om.

Walk, Run & Roll 5K & 1 Miler. Seattle. 9 a.m. Supports families impacted by brain injury. www.biawa.o~ rg.

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Thursday, July 31

Apple Festival 5K & 10K. Federal Way. Sponsored by local Farmer’s Market. www. federalwayfarmersmarket.c~ om, (253) 261-8157.

SummeRun & Walk for Ovarian Cancer 5K*. Seattle. Benefits the Marsha Rivkin Center. www.summerun.o~ rg.

Round Lake 3 Miler #2. Camas. 7 p.m. Challenging, hilly course. www.clarkcountyrunningclub.o~ rg.

Whale of a Run 4 & 1 Milers. Silverdale. 8:45 a.m. Part of Whaling days; kids’ dashes and chip timing. www.whalingdays.c~ om.

Mt. Mania 5K & 10K. Castle Rock. 8:30 a.m. New and improved flatter courses. www. cowlitzvalleyrunners.c~ om.

Oakesdale’s Old Mill 5 Miler. Oakesdale. 8 a.m. www.seaportstriders.c~ om.

Wednesday, July 30

WD 10K. Ellensburg. 9:30 a.m. Held w/ Whiskey Dick Tri. www.buduracing.c~ om.

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Foster Kids 5K. Redmond. Out-and-back on Sammamish River Trail. www.fosterkids5k.o~ rg. Grand Ridge 5 Miles, Half Marathon, Marathon & 50K. Issaquah. 8 a.m. Trail run sells out early. www.evergreentrailruns.c~ om. Mid-Summer’s Day 5K. Coleville. 8 a.m. Starts at Jr. High and uses Cedar Loop/Shiloh Drive; kids’ dashes. www.colville.wa.us. Moxee Hop Festival 5K. Moxee. 9:15 a.m. Through scenic hop fields & post-race pancake breakfast. www.moxeehopfestival.o~ rg. Once Around Lake Cavanaugh 7.8 Miles. Lake Cavanaugh. 10 a.m. Self-timed run on paved road supports local fire department. www.lakecavanaugh.info, (360) 424-4225. Orting Summerfest 5K, 10K & Youth 1 Mile. Orting. 10 a.m. At Orting City Park downtown. www.ortingsummerfest.webs.c~ om. Race for the Homeless 10K & 5K. Vancouver, WA. 8 a.m. Loop courses; kids’ dashes. www.raceforthehomeless.o~ rg. Run IN Color 5K. Oak Harbor. 9 a.m. Get dusted with beautiful colors as you run; kids’ dash. www.rueandprimavera.c~ om. Run to the Border 5K & Kid’s Marina Mile. Blaine. 8:30 a.m. Loop courses leaving from marina. www.letsmoveblaine.o~ rg . Seattle for Life Time Trial Classic 1 Mile. Seattle. 10 a.m. Track run at Nathan Hale H.S. with chances to win prizes and cash. www. meetup.c~ om/runseattle4life.

Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, chart your progress; meet at Magnuson Park boat ramp. (206) 527-5099.

Cosmo 7K. Vancouver, WA. 6 p.m. Ladies only, Cosmos poured at the finish. www.energyevents.c~ om.

Spartan Sprint Pacific NW. Washougal. 3+ muddy miles and 15 challenging obstacles; kids’ events. www.spartanrace.c~ om.

Cougar Mtn. #4 Half & Full Marathons & 5K. Bellevue. 8 a.m. Great trail running, last scored event in the series. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

Susan Sutton Agape 5K. Bellingham. 9:15 a.m. Moderate course includes lap around Lake Padden. www.thelighthousemission.o~ rg. Tacoma Narrows Half Marathon*. Tacoma. 7:30 a.m. One-way course over the Narrows Bridge. www.tacomanarrowshalf. c~ om, (253) 862-8890. SEE AD THIS ISSUE. Trout Lake Fair Run 5K, 10K & 1 Miler. Trout Lake. Starts and finishes at Jonah Ministries. www.troutlakewashington.c~ om.

Sunday, August 3 Chewelah Peak Half Marathon, 10 Miles & 3.5 Miles. Colville area. 10 a.m. Rough, doubletrack trails. www.cptrailrun.c~ om, FB page. The Color Run 5K. Spokane. 8 a.m. Loop course. www.thecolorun. Port Gamble Half Marthon. Port Gamble. 8:30 a.m. Challenging course on single-track trails and dirt roads. www.rootsrockrun.c~ om. Unleashed at the Stadium Bowl Stair Run. Tacoma. 9 a.m. “Weave the stairs” for 1,628 steps. unleashedatstadiumbowl.o~ rg.

Wednesday, August 6 HCR XC Summer Series #4– 3 Miles. Yakima. 7 p.m. Franklin Park event fun for all. www.hcrunners.o~ rg. Hot Summer Nights 5K #1. Spokane. 6 p.m. Chip-timed family event. www.tri-fusion.c~ om. Leverich Park 5K #1. Vancouver, WA. 7 p.m. Challenging loop course. www.clarkcountyrunningclub.o~ rg.

Thursday, August 7 Short & Sweet 5K & Kids’ 2.5K. Bellingham. 6 p.m. Family trail event. www.gbrc.net.

Friday, August 8 Striders Benefit 5K. Asotin. 7 p.m. www. seaportstriders.c~ om. The Winer Run 5K*. Auburn. 7 p.m. Spaghetti dinner follows. www.eventbrite. c~ om/e/the-winer-run-tickets-8601325797.

Saturday, August 9 Angels Staircase 60K. Carlton. 7 a.m. www. angelsstaircase.blogspot.c~ om. Beast of Big Creek 10K & 21K. Hoodsport. 8:30 a.m. Single-track dirt path and gravel road. www.sheltonharriers.c~ om. Breathe Deep Seattle 5K. Seattle. Trails, pavement, and hard-packed gravel. www.lungevity.o~ rg/seattle.

Electric Run. Puyallup. Wave start. Untimed event. www.electricrun.c~ om. Loggers’ Jubilee 10K & 2 Miler. Morton. 8 a.m. 10K downhill finish: DOR only. www.loggersjubilee.c~ om. Lummi Island 14, 7 & 3.5 Milers. Lummi Island. 8:30 a.m. Scenic waterfront course, race supports local kids. www.lummiislandrun2. eventbrite.c~ om. Magnuson Series 5K, 10K, 15K & Half Marathon. Seattle. 9:30 a.m. Monthly series. www.magnusonseries.o~ rg. Miles for Memories 5K. Bellingham. 9 a.m. Scenic course starts at Fairhaven Green. www. alzsociety.o~ rg/events. Mill Creek Kids’ Fun Run. Mill Creek. 10 a.m. 1 lap to 2K for ages 3 through 12 on track. www.millcreekkidsfunrun.c~ om, (425) 921-5779. Miracle Run 5K & 1 Miler. Port Orchard. 9 a.m. Mostly flat trail run; kids’ dashes. www. miraclerun5k.c~ om, (360) 509-5352. Mud & Muck for Africa 2 Miler. Snohomish. Untimed obstacle run, benefits orphans of HIV/ AIDS. www.adventuresoccer.o~ rg. Olympia Pub Crawl 5K & 1K Kids’ Dash. Olympia. Out-and-back course, pub-crawl starts at 2 p.m. www.runoly.c~ om.

Trooper Tony Family 5K & 10K. Shelton. www.wspaa.o~ rg. The Zombie Run 5K. McCleary. Register as a human or zombie. www.thezombierun.c~ om.

Sunday, August 10 Angels Staircase 35K. Carlton. 9 a.m. www. angelsstaircase.blogspot.c~ om. Bridge of the Gods Half Marathon & 10K. Cascade Locks, OR. 8 a.m. www.bridgeofthegodsrun.c~ om. The Color Run 5K. Tacoma. 8 a.m. Loop course. www.thecolorun.c~ om. Lake Union 10K. Seattle. 7:30 a.m. Cheshiahud Lake Union Loop Trail, gourmet pancakes at finish. www.lakeunion10K.c~ om. Mud & Chocolate 4.5-Miler & Half Marathon. Sammamish. 9:30 a.m. www.mudandchocolate.c~ om. Mud Factor Obstacle 5K. Seattle. 10 a.m. No keeping score, just fun in the mud; kids’ event. www.mudfactor.c~ om. Spirit of Bellevue Community 12K & 5K*. Bellevue. Health and fitness fair post-race; 12K is also certified. www.spiritofbellevuerun.c~ om. Transcendence Ultra 12-Hour Endurance Run. Olympia. Certified course. www.guerillarunning.c~ om.

Tuesday, August 12 Summer Series #5 Seward Park 4.2 Miles & 10K. Seattle. 6:30 p.m. Loop course. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

Onaway 5K. DuPont. Benefits VetREST. www. onawayrun.o~ rg.

Wednesday, August 13

Park to Pint 5K. Tacoma. 6:30 p.m. Chiptimed run through Point Defiance, beer garden and music at finish, 21+, no DOR. www.metroparkstacoma.o~ rg, (253) 312-4458.

Leverich Park 5K #2. Vancouver, WA. 7 p.m. www.clarkcountyrunningclub.o~ rg.

Race the Reserve Half Marathon, 5K & 10K. Coupeville. 8:30 a.m. www.racethereserve.c~ om. Riverside State Park Half Marathon & 5K. Nine Mile Falls. 9 a.m. Trail running event. www. trailmaniacs.c~ om. Run 4 the Light 5 Miles. Westport. Westport Dune Trail along ocean; USATFcertified course. www.westportmaritimemuseum.c~ om. Run with Heart 5K. Everett. 9 a.m. McCollum Pioneer Park event benefits those battling cardiac disease or cancer. www.runwithhearteverett.c~ om. Running for Shelter 5K. Bremerton. Kids’ dashes too. www.starofthesea.net. Stilly Fun Run 5K. Arlington. 9 a.m. XC run along South Fork of the Stillaguamish River. www.festivaloftheriver.c~ om.

Hot Summer Nights 5K #2. Spokane. 6 p.m. Chip-timed family event. www.tri-fusion.c~ om.

Thursday, August 14 Short & Sweet 5K & Kids’ 2.5K. Bellingham. 6 p.m. Family trail event. www.gbrc.net.

Friday, August 15 LumaGlow 5K. Lakewood. Night-time run - grab your white tees, glowing makeup and neon kicks. www.4us.o~ rg. SEE AD THIS ISSUE. Omak Friday Night 5K. Omak. Dusk. www. omakwarriorstampede.c~ om. Spokane to Sandpoint Relay. Spokane. Covers 200 miles of beautiful scenery. www. spokanetosandpoint.c~ om.

Saturday, August 16 Columbia Winery Charity 10K* & 5K*. Woodinville. 8:30 a.m. Chip-timed course; kids’ dash. www.runforchildrens.o~ rg.

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schedule continued

Friday Harbor 8.8K Loop. Friday Harbor. 9 a.m. Iwww.islandrec.o~ rg, (360) 378-4953.

Skamania County Fair 5K. Stevenson. 8 a.m. www.columbiagorgerunningclub.c~ om.

Hot Summer Nights 5K #3. Spokane. 6 p.m. Chip-timed family event. www.tri-fusion.c~ om.

Gift for Jacoby 5K & 1 Miler. Bonney Lake. 9:30 a.m. www.goteamjacoby.c~ om.

Snoqualmie Railroad Days 5K* & 10K* . Snoqualmie. 8:45 a.m. PNW Open & Masters LDR Championships. www.runsnoqualmie.c~ om.

Marine Park 5K #1. Vancouver, WA. 7 p.m. Flat out-and-back to Wintler Park. www.clarkcountyrunningclub.o~ rg.

Strides for Strong Bones 3 Miles. Medical Lake. 9 a.m. www.wastrongbones.o~ rg.

Saturday, August 23

Hamster Endurance Runs. Bellingham. 12or 24-hour options for 2.6 mile loop around Lake Padden. www.hamsterenduranceruns.c~ om. Lise and Faith Memorial Run 10K, 5K & 1K. Puyallup. 9 a.m. ht~ tp://imofoundation.o~ rg/ lise-and-faith-memorial-run-3/. Muds to Suds Saturday. Ferndale. 3-mile muddy obstacle course, family-friendly. www. mudstosuds.c~ om. Omak Warrior Stampede 10K & 5K. Omak. 8 a.m. Battle 20 obstacles; Jr. 2K. www. omakwarriorstampede.c~ om. Onaway 5K. Vancouver, WA. Benefits VetREST. www.onawayrun.o~ rg. Pound the Ground for Ultrasound 5K*, 10K* & Half Marathon. Lakewood. Walking and family friendly events too. www.4us.o~ rg. SEE AD THIS ISSUE. Rebuilding Hope SACPC in Her Shoes 5K. Tacoma. 9 a.m. www.databarevents.c~ om. Run Like a Viking 5K. Seattle. 8 a.m. Costumes encouraged for Golden Gardens race, part of Nordic Heritage Museum Viking Fest. www.eventbrite.c~ om/e/run-likea-viking-5k-registration-11846478135. SEE FO_NorthwestRunnerMagJuly_Final.pdf AD THIS ISSUE.

SUP n’ DU 5K. Soap Lake. www.ulbfit.c~ om. Thunder Rumble 5K. Tumwater. 8:30 a.m. Supports soldiers and their families. www.facebook.c~ om/ThunderRumbleRun/info. 12K for K-12 & 6K. Monroe. 8 a.m. Loop course in Sky River Park. www.12k4k12.o~ rg.

Sunday, August 17 Bubble Run 5K. Everett. 9 a.m. www.bubblerun.c~ om. Color Rush 5K. Wenatchee. Un-timed event. www.colorwenatchee.c~ om. I Heart Nerds 5K*. Redmond. 9 a.m. www. iheartnerds5k.c~ om Muds to Suds Sunday. Ferndale. 3-mile muddy obstacle course, family-friendly. www.mudstosuds.c~ om.

Wednesday, August 20 HCR XC Summer Series #5 – 2 Miles. Park event fun for all ages and abilities. www.hcrunners.o~ rg.

7 p.m.4:13 Franklin 1 Yakima. 5/29/14 PM

Brave 5K & Kids’ 1 Miler. Seattle. 9:30 a.m. Lower Woodland Park XC course. www.bishopblanchet.o~ rg/page.php?id=477. Brett Jensen Memorial Run 3.5 Miler. Everett. 9 a.m. Out-and-back from American Legion Park. www.brettjensen.wordpress.c~ om. Cascade Crest 100 Mile Endurance Run. Easton. www.cascadecrest100.c~ om. Cutthroat Classic 11.1 Miler. Mazama. 8 a.m. Trail run sells out early. www.mvsta.c~ om. Miles 4 Smiles. Richland. 8 a.m. Runs through Goose Ridge Winery Estates. www.3rrr.o~ rg. Parkland Pace or Race 5K. Tacoma. 9:30 a.m. Flat and fast course, supports XC and T&F programs. www.patriotcrosscountry.c~ om. Pink Poulsbo 4-Mile Beer Run. Poulsbo. 9 a.m. www.poulsbobeerrun.c~ om. Run-a-Muk 10K Run & 5K Run/Walk. Mukilteo. 8 a.m. www.runamuk.jigsy.c~ om. Run Like a Dog 5K. Olympia. 9 a.m. Benefits Thurston County Humane Society, dogs welcome. www.runlikeadog.c~ om, (360) 456-7387.

Use promo code NWRUN for $10 off any distance SEPT 18-19

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CMY

FitOneBoise.org

NORTHWEST RUNNER

w w w. n w r u n n e r. c o m • AU G U S T 2 014

Seattle Marathon 10K*. Seattle. 8 a.m. Starts and ends at Gasworks Park, runs around Lake Union. www.seattlemarathon. o~ rg. SEE AD THIS ISSUE. The Slime Run 5K. Spokane. 10 a.m. www. theslimerun.c~ om. Summer Blast @ Redmond 5 & 10 Milers, Half & Full Marathon. Redmond. 9:30 a.m. Flat to moderate-grade trail course. www.nwtrailruns.c~ om. SEE AD THIS ISSUE. Tase T. Lentil 5K. Pullman. 7:30 a.m. Paved loop course; stay for festival parade and lentil cook-off. www.lentilfest.c~ om.

Sunday, August 24 Alki Beach 5K*. Seattle. 9 a.m. Seattle’s “best waterfront route” leaves from Alki Beach Park. www.alkibeachrun.c~ om, (206) 215-2888. SEE AD THIS ISSUE. Dog Days of Summer 10K & 2.6 Miler. Bellingham. Part of dog festival at Lake Padden Park. www.whatcomhumane.o~ rg. Run for Christ 5K. University Place. 2 p.m. www.uppc.o~ rg/events/run-for-christ-5k.

Tuesday, August 26 Summer Series #6 Interlaken Park 5K & 10K. Seattle. 6:30 p.m. Loop course includes paved roads, forest trails, stairs and a climb. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

Wednesday, August 27 Marine Park 5K #1. Vancouver, WA. 7 p.m. Hosted by Hockinson H.S., flat out-and-back to Wintler Park. www.clarkcountyrunningclub.o~ rg.

Saturday, August 30 Bunker to Bonneville 50K Ultra. North Bonneville. 7:30 a.m. Panther Creek Campground to Bonneville Hot Springs. www. cgrcb2b.c~ om. Lake Padden Relay. Bellingham. 10 a.m. 4 people run 2.6-mile legs or choose 10.35-mile individual run. www.gbrc.net. North County Road Run 25K, 10K & 5K. Lynden. 7:30 a.m. Courses wind through scenic roads of Whatcom County. www.northcountyroadrun.c~ om. Over the Narrows Half Marathon & 5K. Gig Harbor. 8 a.m. Over Narrows Bridge and back. www.overthenarrows.c~ om. SEE AD THIS ISSUE. Robinson Park 10K. Moscow, ID. 8 a.m. www.palouseroadrunners.o~ rg. 7K at Seven Bays. Seven Bays. 8 a.m. Primarily on road, some hills. ht~ tps://sites. google.c~ om/site/the7katsevenbays.

Sunday, August 31 Back to School Dash 5K. Chehalis. 9 a.m. Starts and ends at 1-5 Toyata, benefits local school scholarships. www.I-5dash.c~ om.

Labor Day Half Marathon* & 4 Miler. Redmond. 8 a.m. New Date! Super-flat course starts and finishes at Marymoor; part of PNW Open & Masters LDR Championships. www.labordayrun.c~ om. SEE AD THIS ISSUE. Sporty Diva’s Bad Azz Back 2 Back. Lacey. 9 a.m. From 5K to 50K. www.sportydiva.c~ om.

SEPTEMBER Monday, September 1 Little X 5K. Pasco. 9 a.m. All-ages race on Tri-Cities Intl. XC course. www.3rrr.o~ rg. Seahawks Kickoff 5K. Seattle. Century Link Field; kids’ run. www.seahawks5k.c~ om. Sporty Diva’s Bad Azz Back 2 Back. Lacey. 9 a.m. From 5K to 50K. www.sportydiva.c~ om.

Saturday, September 6 Dash Point 10K & Half Marathon. Federal Way. 9:15 a.m. Non-technical, lots of aid. www. evergreentrailruns.c~ om. Great Olympic Adventure Trail (GOAT) Marathon. Port Angeles. One-way marathon on single-track Olympic Adventure Trail, ends at Lake Crescent. www.greatoatrun.o~ rg. Lake Chelan Shore to Shore Marathon*, Half* & 10K*. Chelan. 7 a.m. Scenic point-topoint course, w/more aid stations and chip timing. www.lakechelanmarathon.c~ om.

5th Annual

Sunday, October 12, 2014

SUNDAY AUGUST 24

2014

www.poulsbomarathon.com

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schedule continued

Reynvaan Memorial Run 10K, 5K, & 2K. Hoquiam. 9 a.m. Part of Hoquiam Loggers’ Festival. ht~ tp://funrun.cityofhoquiam.c~ om. Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, chart your progress; meet at Magnuson Park boat ramp. (206) 527-5099. Volcanic 50K. Mt. St. Helen’s. 7 a.m. Challenging, hilly and rugged course circumnavigates an active volcano. www.volcanic50.c~ om.

Sunday September 7 Make the most of summer at this tuesday evening series! JUNE 10 Ravenna Park - 4k, 8k, 12k

JUNE 24 Redmond Watershed - 5mi & 10mi

JULY 8 Carkeek Park - 5k & 10k

JULY 22 St. Edward State Park - 4mi & 8mi

AUGUST 12

Moscow Mountain Madness 50K, Half Marathon & 5 Miler. Moscow, ID. 7 a.m. Mostly technical single-track, rugged and gorgeous. www.palouseroadrunners.o~ rg. N.A.M.E.S. Foundation 5K &10K. Bothell. 8 a.m. Benefits families’ communication with deployed servicemen. www.thenamesfoundation.o~ rg. Skagit Flats Marathon* & Half*. Burlington. 8 a.m. Flat and fast course through Skagit Valley; 6-hr cut-off. www. skagitflatsmarathon.c~ om. SEE AD THIS ISSUE. Sundae Sunday 10 Miler. Spokane. Through Riverside State Park, fee includes post-race ice cream. www.brrc.net, (509) 624-4297.

Seward Park - 4.1mi & 10k

AUGUST 26 Interlaken Park - 5k & 10k

www.NWTRAILRUNS.com

Northwest Runner is YOUR source for local running! Get started on a running program, stay motivated and maximize your health by reading Northwest Runner.

Women of Wonder 5K & 10K. Seattle. 9:30 a.m. Stroller-friendly run celebrates Moms and all women; kids’ dash and team option. www. promotionevents.c~ om.

Saturday, September 13 Anne Jackson Memorial 5K* & 10K* Run & 2 Mile Walk. 9:30 a.m. Burlington. Benefits animal shelter; walk is dog-friendly. www. skagithumane.c~ om, (360) 757-0445. Connell Harvest Trot 5K. Connell. 7:30 a.m. Pancake breakfast follows race. www.eventbrite.c~ om/e/harvest-trot-2014-registration-11512031797. Discovery Trail Half Marathon*. Long Beach. 9 a.m. Scenic course through the dunes, many prizes. www.beachtochowder.c~ om. Fairhaven Runners Waterfront 15K. Bellingham. 8:30 a.m. Flat and scenic USATFcertified course. www.cob.o~ rg, (360) 778-7000. Farm to Market Fun Run 5K & 2K. Quincy. www.runwenatchee.c~ om, www.quincyvalley. o~ rg, (509) 398-6704. Guts N Glory Dash 5K. Kennewick. Obstacle run, all proceeds go to local non-profits. www. gutsnglorydash.c~ om. Heart & Stroke 5K*. Spokane. Chip-timed. www.SpokaneHeartWalk.o~ rg.

Subscribe now and save 50% off the newsstand price. Order online at www. nwrunner.com or see page 13 for an order form. 42

NORTHWEST RUNNER

Jordan Crouch Memorial 5K. Vancouver, WA. 9 a.m. Runs along Columbia River. ht~ tp:// www.wix.c~ om/jordo2010/jordo2011#!. Kelso Highlander Festival Kilted 5K. Kelso. 8 a.m. Flat and fast course at Tam O’Shanter Park. www.kelso.gov, (360) 423-0900.

w w w. n w r u n n e r. c o m • AU G U S T 2 014

Middle Green River Coalition 5K & 10K. Auburn. Non-technical, well-maintained trails featuring open meadows and wetlands. www. evergreentrailruns.c~ om. 9/11 Heroes Run 5K & 1.5 Miler. Mercer Island. 9 a.m. Honors service and sacrifices of veterans, first responders, civilians and military. www.travismanion.o~ rg/911-heroes-run. Plain Endurance 100 Miles & 100K. Wenatchee. 5 a.m. 36-hour time limit, veteran relay option. www.cascaderunningclub.c~ om. Puffer Butte Huff & Puff Run 2 & 5 Mile Trail Runs. Clarkston. 9 a.m. At Field Springs State Park. www.seaportstriders.c~ om. Rock the Green 5K & 10K. Auburn. Nontechnical trails. www.evergreentrailruns.c~ om. Run to Stop Human Trafficking 5K. Richland. 8 a.m. Columbia Point Marina Park. www.3rrr.o~ rg, 3tcsat@gmail.c~ om. Run with the Guys Half Marathon & 5K. Soap Lake. 8 a.m. ulbfit.c~ om. Salmon Run 12K & 5K. Ft. Lewis. 12K loops McChord Airfield, 5K is out and back; kids’ dash. www.jblmmwr.c~ om/races, (253) 967-4768. The Slime Run 5K. Carnation. 10 a.m. www. theslimerun.c~ om. Tacoma Zombie Fest 2 Miler. Tacoma. 4:30 p.m. Run as human or Zombie; age appropriate “tag games” too. www.metroparkstacoma.o~ rg/ runwright.

Sunday, September 14 AquaRun for a Child 5K. Tacoma. Benefits foster children. www.aquarunforachild.o~ rg. Black Diamond Half Marathon. Enumclaw. 9:05 a.m. Part of multi-sport weekend. www. aasportsltd.c~ om/blackdiamond. Heroes for Hope 5K & 10K. Vancouver, WA. 10 a.m. Raises funds for childhood cancer charities; kids’ dash. www.heroesforhoperace.o~ rg. You Go Girl Half Marathon* & 10K*. Tacoma. 8:45 a.m. Course highlights natural beauty of Tacoma, pace groups & girls’ 1K. www.runyougogirl.c~ om. SEE AD THIS ISSUE.

Saturday, September 20 Army Base Race Half Marathon & Cadet 5K. Selah. 8 a.m. Course runs out to Yakima Training Center Army base. www.discoverselah. c~ om, (509) 698-7300. Brighter Futures 5K. Olympia. 8 a.m. 100% pure fun family-friendly “color” run for all abilities. www.brighterfuturesrun.c~ om. SEE AD THIS ISSUE. Columbia River Power Marathon, Half, 8K & 50K Ultra. Umitilla, OR. Crosses McNary Dam to run in OR & WA. www.columbiarivermarathon.c~ om.

Crystal Mountain Sky Marathon. Crystal Mountain. 8 a.m. Tough alpine running experience. www.whiteriver50llc.c~ om. FitOne Half Marathon, 10K & 5K*. Boise, ID. 7:30 a.m. Building healthier communities through fun; benefits St. Luke’s Children’s hospital. SEE AD THIS ISSUE. Indian Summer Half Marathon* & 5K*. Richland. 8 a.m. Runs along the Columbia River Trail. www.3rrr.o~ rg. Magnuson Series Family Fitness 5K, 10K, 15K & Du. Seattle. 10 a.m. www.magnusonseries.o~ rg. Newport Autumn Bloom 5K & 10K*. Newport. 9 a.m. 10K is a second seed qualifying race for Bloomsday. www.brrc.net.

Dash for Disabilities 1K, 5K & 10K. University Place. 9 a.m. Safe course for all abilities. www.databarevents.c~ om, (253) 426-1867.

Grape Crush Rush 5K & 1 Miler. Kennewick. 8:30 a.m. Run through historic downtown. www.3rrr.o~ rg.

Free to 5K*. Tacoma. 9 a.m. Flat and scenic course; 1 mile walk. www.freetobreathe.o~ rg.

Seattle AIDS 5K Run/Walk. Seattle. 10 a.m. Benefits Lifelong AIDS Alliance. www.seattleaidswalk.o~ rg.

North County Wine Run Half Marathon & 9K. Battle Ground. Half marathon loop, 9K out-and-back, from Rusty Grape Vineyard. www.getboldevents.c~ om. Quilcene Half Marathon*, 10K* & 5K. Quilcene. Courses wind through forest and farmlands overlooking Quilcene Bay. www. quilcenehalfmarathon.c~ om. SEE AD THIS ISSUE.

Spartan Beast 20K. Sun Peaks Resort, B.C. 30+ obstacles test resilience, strength and stamina. www.spartanrace.c~ om. Tehaleh 5K, 10K, Marathon & Half. Bonney Lake. 9 a.m. www.evergreentrailruns.c~ om. Tough Mudder Saturday. Black Diamond. 10+ miles w/obstacles. www.toughmudder.c~ om.

Rescue Run 5K & 10K. Arlington. 9 a.m. Benefits Snohomish County Volunteer Search and Rescue. www.arlingtonrunnersclub.o~ rg. River Run Half Marathon, 10K & 5K. Wenatchee. 9 a.m. Traffic-free course finishes at heart of Taste of the Harvest Festival. www. runwenatchee.c~ om. Run Wild 8K & 5K*. Eatonville. 8:30 a.m. Forested paved trails through Northwest Trek Park. www.nwtrek.o~ rg. Sandblaster Extreme 5K. Kalama. Obstacle course. www.sandblaster5k.o~ rg. Stampede over Stigma 5K. Seattle. 1 p.m. Help break the stigma against mental health issues. www.stampedeoverstigma.o~ rg. Station to Station 5K. Ferndale. Benefits local police and firefighters’ funds. www.wcfd7. o~ rg/stationtostation.html. Valleyfest Run for a Cause 5K & 10K. Spokane. 8:30 a.m. Starts and finishes at Mirabeau Point Park South Centennial Trail; kids’ dash. www.valleyfest.o~ rg.

Sunday, September 21 Monroe Stein Dash 5K. Monroe. 11:30 a.m. Run with a stein, fill it at the finish. www.steindash5kmonroe.c~ om. Round “About 5K”. Deer Park. 9 a.m. Course includes two roundabouts; strollers welcome. www.roundabout5k.c~ om. Self-Transcendence 7-Hour Solo & Relay Race. Seattle. 8 a.m. 1.36-mile loop through Magnuson Park, solo or relay. www.northwestrunning.us.

Saturday, September 27 Autumn Leaf 5K, 10K & 1 Miler. Okanogan. 10 a.m. Courses are out-and-back. www.autumnleafrun.c~ om. Chamna Chase 6K & 10K. Richland. 9 a.m. Race in Chamna Preserve. www.3rrr.o~ rg. Cle Elum Ridge 50K & 25K. Cle Elum. 8 a.m. Challenging terrain, approx. 7,000 ft. elevation gain. www.cleelum50k.c~ om.

Tourism support provided by the City of Richland

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schedule continued

Wild Moose Chase 5K, 10K & 25K. Mead. 8 a.m. Trail runs start at Selkirk Lodge on Mt. Spokane. www.wildmoosechasetrailrun.c~ om.

Spartan Sprint 5K. Sun Peaks Resort, B.C. 15+ obstacles test resilience, strength and stamina. www.spartanrace.c~ om.

Harvest Classic 10K & 5K. Longview. 8:30 a.m. Runs along the lake; kids’ dash. www.uberthons.c~ om/harvestclassic.

Sunday, September 28

Tough Mudder Saturday. Black Diamond. 10+ miles w/obstacles. www.toughmudder.c~ om.

Leavenworth Oktoberferst Marathon* & Half*. Leavenworth. Part of Oktoberfest festivities. www.leavenworthmarathon.c~ om.

Bellingham Bay Marathon*, Half* & 5K*. Bellingham. Beautiful point-to-point course with “a touch of trail.” www.bellinghambaymarathon.o~ rg. SEE AD THIS ISSUE. BRRC XC 7 Mile. Spokane. www.brrc.net. 5K Bra Dash. Maple Valley. 9:40 a.m. Wear a bra outside your shirt; 100% of proceeds benefit NW breast cancer research. www.5kbradash.c~ om. Pawz by the Sea 5K. Langley. 9 a.m. Dogfriendly run. www.pawzbythesea.c~ om. Race for a Soldier Half Marathon & 2 Miler. Gig Harbor. Supports military personnel and their families; kids’ event too. www.raceforasoldier.o~ rg, (253) 851-2226. SEE AD THIS ISSUE. Run of Hope 5K. Seattle. 10 a.m. Benefits pediatric brain tumor research; 3K walk. www. runofhopeseattle.o~ rg. Run2Educate Half-Marathon*, 10K* & 5K*. Auburn. 9 a.m. Mostly flat course. www. auburnacademy.o~ rg. Serious About Fitness 5K. Redmond. 9 a.m. Ooptional 15 minute fitness challenge post-race. www.seriousaboutfitness.net.

Twin Towers Commemorative 5K. Spokane. 9 a.m. Run in Memory. www.facebook. c~ om/TwinTowersCommemorative5k.

The Neon Run 5K. 7 p.m. Tacoma. Neon, costumes and music. www.theneonrun.c~ om. Pirate Plunder Adventure Race. Yakima. 4+ miles of muddy terrain & 15+ obstacles. www. pirateplunderrace.c~ om.

OCTOBER Saturday, October 4 Color me Rad 5K. Carnation. www.colormerad.c~ om. Apple Fun Run 5K. Onalaska. 9 a.m. Part of Apple Harvest Festival, kids’ 1 miler. apple.fun. run@gmail.c~ om, www.facebook.c~ om/ OnalaskaWashingtonAppleFunRunWalk. Baker Lake Ultra 50K. Concrete. 8 a.m. Out-and-back on forested trail. www.bakerlake50K.c~ om. Celebrate Schools 5K. Lynwood. 8 a.m. Pet and stroller-friendly, kids’ run too. www.edmondspsf.o~ rg, (425) 431-7263. Colbert Autumn Classic Half Marathon. Colbert. 8 a.m. Hilly course on gravel and paved roads, early start available. www.brrc.net. Dolphin Dash 5K. Port Orchard. 9:30 a.m. www.dolphindash5k.o~ rg.

SECOND ANNUAL

Run Like a Girl Half Marathon. Bellingham. 9 a.m. Celebrations at each mile. www.runlikeagirlbellingham.o~ rg. Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, chart your progress; meet at Magnuson Park boat ramp. (206) 527-5099. Silver Lake XC 5K & 10K. Maple Falls. 11 a.m. Challenging course w/a “Killer Hill.” www. demingfriends.o~ rg/silver-lake-outdoor-festival. Two Dam Punks 10K. Burnsville. 9 a.m. Hemlock Recreation Area; kids’ run. www. columbiagorgerunningclub.c~ om.

Sunday, October 5 Apple Cup Rivalry Clash 5K & 10K. Redmond. 8 a.m. Go Huskies or Go Cougs?! Celebrate fitness, fun, competition and college rivalry! www.rivalryclash.c~ om.

HAMSTER ENDURANCE RUNNING EVENT 6-HOUR, 12-HOUR, 24-HOUR ULTRA RACES AROUND OUR BEAUTIFUL 2.6-MILE LOOPED TRAIL.

Saturday and Sunday August 16 & 17, 2014 Bellingham, Washington

CELEBRATE THE LAST WEEKEND OF SUMMER NEAR THE PICTURESQUE OLYMPIA REGIONAL AIRPORT IN TUMWATER, WITH A FUN, NON-COMPETITIVE 5K COLORFUL EXPERIENCE. RUNNERS AND WALKERS WILL FINISH COVERED IN A RAINBOW OF COLORS. (KIDS 10 & UNDER ARE FREE WITH A REGISTERED ADULT)

• Custom made finishers awards for each event. • Professional photos. • Complete nutritional support.

8:30 A.M. SATURDAY, SEPT. 20 FUN, COMMUNITY, FAMILY, YOUTH and HEALTH Benefits Community Youth Services

www.brighterfuturesrun.com. 44

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WWW.HAMSTERENDURANCERUNS.COM

w w w. n w r u n n e r. c o m • AU G U S T 2 014

Burien Brat Trot 5K. Burien. Part of Oktoberfest activities, also Seize the Sausage 1-Miler for families. www.burienbrattrot.c~ om. Oktoberfest Northwest Stein Dash 5K. Puyallup. 11:30 a.m. Starts and finishes at fair grounds; finish boasts largest beer garden in Pierce county. www.steindash5k.c~ om.

Spokane Marathon*, Half & 10K. Spokane. Scenic and hilly; great aid station support, marathon relay. www.spokanemarathon.us. SEE AD THIS ISSUE.

Run with the Kokanee 5K & 10K. Sammamish. 9 a.m. Flat course, mix of trail and paved paths. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

Sun City Half Marathon* & Barry James Memorial 5K*. Yakima. Rolling courses run through orchards. www.hcrunners.o~ rg.

Olin Peach Fun Run 5K, 10K. & 1 Miler Spangle. 7:45 a.m. Entry includes brunch. www. ucafoundation.o~ rg.

Victoria Marathon* & Half*. Victoria, B.C. Fast course and site of B.C. marathon championships; 8K and kids’ events.

The Salty Half Marathon. Seattle. 8:30 a.m. Out-and-back course from Alki boat launch, 2.5-hour cut-off. www.databarevents.c~ om, (206) 355-2040.

Portland Marathon* & Half*. Portland, OR. Popular event is packed with music groups, cheering teams, porta potties, aid stations, and photographers! www.portlandmarathon.o~ rg. SEE AD THIS ISSUE. Sporty Diva’s Half Marathon, 15K, 10K & 5K. Tacoma. 9 a.m. Chambers Bay Park. www. sportydiva.c~ om.

Walla Walla Marathon*, Half*, 10K & 5K. Walla Walla. New single-loop marathon course, others start and finish at Pioneer Park. www. wwmultisports.c~ om.

Saturday, October 18

Sunday, October 19 Ft. Steilacoom 50K, Marathon & Half, 10K & 5K. Lakewood. Fast, mostly flat trail courses. www.evergreentrailruns.c~ om. Haunted Hustle 10K & 5K. Puyallup. 9 a.m. Flat 5K, 10K is hilly and runs through Woodbine Cemetery. www.buduracing.c~ om.

Airport Run for Hope 5K & 10K. Arlington. 10 a.m. Benefits Housing Hope. www.arlingtonrunnersclub.o~ rg.

Goblin Gallop 5K. Redmond. 9:30 a.m. Untimed family event, including kids’ dashes, costumes encouraged. www.gogoblingallop.o~ rg.

Defiance 50K, 30K & 15K. Tacoma. 8 a.m. Loop course in Pt. Defiance Park. www.defiance50K.c~ om.

Black Cat 5 Mile Fun Run & 2.5 Mile Family Dash. Tacoma. 6:30 p.m. Familyfriendly w/costumes, prizes and a spooky course. www.metroparkstacoma.o~ rg.

Saturday, October 25

Fall City Half Marathon*, 10K* & Kids’ 1K. Fall City. 8 a.m. Fast, flat course. www.runsnoqualmie.c~ om.

Chelan Chase 5K*. Chelan. 10 a.m. Benefits breast cancer treatment. www.chelanchase. c~ om, (800) 4-CHELAN.

Lewis-Clark Half Marathon & 5K Fun Run. Clarkston. 9 a.m. Out-and-back course along Snake River. www.seaportstriders.c~ om.

Dog Lake Marathon* & Half*. White Pass Ski Area. www.doglakemarathon.c~ om.

Saturday, October 11

Mount Vernon H.S. Band Aid 5K & 10K. Mount Vernon. 10 a.m. Out-and-back from Skagit Valley College. www.mvbands.o~ rg/funrun.html.

Lake Padden Half Marathon. Bellingham. 9 a.m. www.lakepaddentrailhalf.c~ om.

CGRC Pumpkin Trail 5 Miler. North Bonneville. 9 a.m. Starts at Strawberry Island trailhead, costumes encouraged. www.columbiagorgerunningclub.c~ om. Freaky 5K* Zombie Run. Federal Way. 11 a.m. Runners receive a flag – don’t let the zombies get it! www.raceroster.c~ om. Haunted Hoquiam 2K, 5K & 10K. Hoquiam. Run, walk, or crawl! ht~ tp://funrun.cityofhoquiam.c~ om/.

at the

Rampage at the RAC 5K. Lacey. Obstacle course w/plenty of challenges. www.ci.lacey.wa. us, (360) 491-0857.

NORDIC HERITAGE MUSEUM’S

St. Edward Harvest Half Marathon & 10K. Kenmore. 9 a.m. Loop courses cover most of the park trails in “gem” of WA state parks. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

GOLDEN GARDENS PARK, SEATTLE, WA

Sunday, October 12 Biggest Loser Half Marathon, 5K & Kids’ 1 Miler. Seattle. Non-timed event. www.biggestloserrunwalk.c~ om. Girlfriend’s Quarter & Half Marathons. Vancouver, WA. 9 a.m. Women-focused event benefits Komen Foundation. www.nwpersonaltraining.c~ om. Great Columbia Crossing 10K*. Astoria, OR. 8:45 a.m. Run across the Astoria-Megler Bridge, challenging incline, great views. www. greatcolumbiacrossing.c~ om. Jog the Bog and Beach 10K & 5K Run & 3K Walk. Grayland. 9 a.m. Run on flat roads, beach and cranberry bogs. www.westportgrayland-chamber.o~ rg.

Inaugural Run-Like-A-Viking 5K!

Saturday, August 16 8am

Bring your horns and hides! Viking costumes are strongly encouraged. On-leash dogs are welcome to run — and dress up — too! After the run, come to the Museum for VIKING DAYS. Free admission for run participants the whole weekend! Register Online:

viking5K.eventbrite.com

Poulsbo Marathon*, Half* & 10K. Poulsbo. Hilly course, mostly paved; marathon relay and kids’ events. www.poulsbomarathon.c~ om. SEE AD THIS ISSUE. AU G U S T 2 014 • w w w. n w r u n n e r. c o m

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schedule continued

Magnuson Series Halloween 5K, 10K & 15K. Seattle. 10 a.m. 2-mile Dog Dash event too. www.magnusonseries.o~ rg. West Seattle Monster Dash. Seattle. 9 a.m. Double loop through Lincoln Park, kids’ dash. www.westseattlemonsterdash.blogspot.c~ om.

Sat. August 9. Lake Tye Tri. Monroe. Sprint (.25 mile s, 14 mile b, 3.1 mile r), Olympic & Youth. www.laketyetri.c~ om.

Sun. November 16. Rock ‘n’ Roll Las Vegas Marathon* & Half*. Las Vegas, NV. Run “the strip” at night. www.runrocknroll. c~ ompetitor.c~ om. SEE AD THIS ISSUE.

Cougar Mtn. 50K, 20 & 7.6 Miles. Bellevue. 8 a.m. Race caps the trail running series, but doesn’t count in total score. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

Sat. August 9. Tri for Fun Sprint Tri. Connell. 250 meter pool s, 11 mile b, 5K r. www.3rrr.o~ rg.

Sun. November 30. Amica Insurance Seattle Marathon* & Half*. Seattle. Scenic rolling course with views of downtown and Lake Washington. www.seattlemarathon.o~ rg. SEE AD THIS ISSUE.

Monster Dash 5K. Spokane. 10 a.m. In Manito Park, costume contest pre-event; kids’ runs too. www.spokaneswifts.c~ om/monsterdash.

Run Wild Whatcom Adventure Race. Bellingham. 9 a.m. Part race, scavenger hunt and route finding through Whatcom park; kids dash. www.hamsterendurancerunning. c~ om. SEE AD THIS ISSUE.

Sun. August 3. Bellingham Youth Tri. Bellingham. Ages 6-13. www.cob.o~ rg.

EARLY BIRD

Sunday, October 26

Run Scared 5K. Seattle. 10 a.m. Celebrate Halloween with a “scary” run around Seward Park, costume contest and free kids’ dash. www. runscared5k.c~ om.

Sat. August 2. Power of Pasco Sprint Tri. Pasco. 0.5 mile s, 20K b, 5K r. www.3rrr.o~ rg.

Tri-Cities Marathon* & Relay. 8 a.m. Flat and fast course runs through Richland, Kennewick, and Pasco, crosses Columbia. www.3rrr.o~ rg. SEE AD THIS ISSUE.

Fri., August 15. Aquaman Du. Richland. 2 mile r, 0.5 mile s, 5K. www.3rrr.o~ rg. Sat. August 16. Deuces Wild Tri. Fort Lewis. Sprint & Olympic distances. www. jblmmwr.c~ om.

MULTI-SPORT

Sat. August 16. SUP n’ DU. SUP, Mtn. b, r. www.ulbfit.c~ om.

Sat. July 26. Ellensburg Sprint Triathlon. 0.25-mile s, 13.75 mile b, 2.7 mile r. www.buduracing.c~ om.

Sat. August 16. Titanium Man Jr. Tri. Richland. Ages 7-15. www.3rrr.o~ rg.

Sun. July 27. Northwest Run Archery Classic. Ferndale. 5K XC r w/target shooting. www.nwrunarcheryclassic.c~ om.

Snohomish River Run Half Marathon & 10K. Everett. 8:30 a.m. Flat and fast courses. www.snohomishriverrun.c~ om.

Sat. July 26. Olympia Traverse. Olympia. Team or solo mtn. b, road b, paddle, run, trek. www.nwtraverse.c~ om.

Spooky 12K Trail Race. Port Gamble. 8:30 a.m. Costume prizes, free kids-only spooky 1 miler. www.rootsrockrun.c~ om, (360) 779-8757.

Sun. July 27. Whisky Dick Triathlon. Ellensburg. 1 mile s, 28 mile b, 6.2 mile r. www. buduracing.c~ om.

Sat. August 16. Whidbey Island Tri. Langley. 0.5 mile s, 19.5 mile b, 3.8 mile r. www. swparks.o~ rg/triathlon.html. Sun. August 17. Iron Girl Women’s Tri. Seattle. 0.5 mile s, 12 mile b, 3 mile r. www. irongirl.c~ om. Sun. August 17. Ironman 70.3 Triathlon. Lake Stevens. Half-ironman. www.ironmanlakestevens.c~ om.

Great Value • Events Galore • Discounts • Social Running • Coaching Connections

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$50 individuals • $75 family (immediate) • $40 students (HS or college) Race discounts alone can save you three times the cost of membership! • Resolution Run – a discount of $15 (pre-reg. on-line only). • Winter Grand Prix Two-Mile Series – save $10 on the series or $2 per single race.

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RUNNER

ENTRY – a $10 savings.

• CNW Summer All-comers – $13 off the season pass, or $2 off each meet ($24 for all 12 meets).

• PNTF Association Championships– FREE ENTRY – a $10 savings for track & field (June) and cross-country (November) each.

– a $20 savings.

• A FREE members-only tee-shirt – $5 value.

• Discounts at leading running specialty

stores, including our flagship store and longest running partner, Super Jock ‘n Jill, as well as Run26, and Everyday Athlete – save 10-25% on a variety of items (depending on the outlet).

• Firecracker 5000 – a discount of $15 (pre-registered

• Social gatherings, free pizza at board meetings (RSVP required), and other functions.

• Up to four cross-country selection meets for the team

• Connections to Chuckit Running and

on-line only).

(when competing for CNW in uniform) – FREE ENTRY – $20 or more in savings.

Skyline training groups.

• Regular e-mail news and updates.

Join us on-line through PayPal or download a form at www.clubnorthwest.org, or pick up a brochure at one of our events or running specialty partners and mail it in. 46

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Sun. August 17. West Plains Wunderwoman Tri. Medical Lake. Sprint & Olympic. www.emdesports.c~ om.

Sat. September 6. Tsunami Sprint. Usk. .61 mile s, 14.5 mile b, 4 mile r. www.tsunamisprint.c~ om.

Sat. September 27. Methow Valley OffRoad Du. Winthrop. 40K mtn. b, 10K trail r. www.methowduathlon.blogspot.c~ om.

Sat. August 23. Lake Sammamish Tri. Issaquah. 0.25-mile s, 14.7 mile b, 5K r. www. buduracing.c~ om.

Sun. September 7. Escape from the Rock Tri. Mercer Island. 0.5 mile s, 12 mile b, 2.5 mile r. www.envirosports.c~ om.

Sat. October 4. Jubilee Ranch Ride & Tie. Prescott. www.rideandtie.o~ rg.

Sun. August 24. Lake Meridian Tri #2. Kent. Sprint (.5 or0.25-mile s, 15.8 mile b, 5K) & Olympic. www.lakemeridiantri.c~ om.

Sat. September 13. Black Diamond Long Course Tri & Du. Enumclaw. Tri: half “Iron”, Du: 1.4 mile r, 56 mile b, 13.1 mile r. www.aasportsltd.c~ om/blackdiamond.

TRACK & FIELD

Sat. August 30. Titanium Man Tri. Richland. 1.5 K s, 40K b, 10K r. www.3rrr.o~ rg. Sat. August 30. Bonney Lake Tri. Bonney Lake. Sprint (.32 mile s, 12.2 mile b, 5K r) & Olympic. www.buduracing.c~ om.

Fri. August 22-Sun. August 25. Olympic Peninsula Senior Games. Port Angeles. www.pugetsoundgames.c~ om.

Sun. Sept. 14. Aquathon for a Child. Tacoma. 1.5 mile s, 5K run. www.aquarunforachild.o~ rg.

SUMMER ALL-COMERS SERIES Mondays. Bellingham. Civic Field. 6 p.m. Through August 25. www.cob.o~ rg/services/ recreation/index.aspx, lromo@cob.o~ rg.

Sat. August 30-Sun. August 31. Jedi Horsemanship Ride & Tie. Mt. Spokane. www.rideandtie.o~ rg.

Sun. September 14. Black Diamond Olympic & Sprint Tris & Dus. Enumclaw. Du: 1.4 mile r, 40K b, 10K r. Sprint Tri: 0.25mile or 0.5 mile s, 11 mile b, 2.8 mi r. www. aasportsltd.c~ om/blackdiamond.

Sun. August 31. Steve Braun Memorial Tri. Ocras Island. 0.25-mile s, 15 mile b, 3.5 mile trail r. ht~ tp://friendsofmoran.c~ om/sbmt.

Sun. September 14. Tri Turtle Tri. Seabeck. 0.5 mile s, 15.6 mile b, 3.4 mile r. www. triturtletri.c~ om.

Sat. September 6. Cottage Lake Tri. Woodinville. 0.25-mile s, 9.2 mile b, 1.6 mile r; kids’ tri. www.marymeyerlifefitness.c~ om.

Sat. September 20. Bellingham Traverse. Bellingham. Team or solo r, road b, trail r, paddle, trek. www.recreationnorthwest.o~ rg.

Sat. September 6. Iron Horse Traverse. North Bend. 70 miles of paddling, riding and running. www.ironhorserelay.c~ om.

Sun. September 21. Kirkland Tri. Kirkland. Solo and relay Sprint tri, Du, Aquabike, Try a Tri, and kids’ events. www.trifreaks.c~ om.

Sat. September 6. Lake Stevens Tri. Lake Stevens. Sprint: 0.25-mile s, 9.8 mile b, 3.2 mile r, & Olympic. www.buduracing.c~ om.

Sun. September 21. Valleyfest Boat, Bike & Run Tri. Spokane. 1.5 mile boat, 11 mile b, 3 mile r. www.valleyfest.o~ rg.

Wednesdays. Club Northwest (Seattle). Shoreline Stadium. 6 p.m. Through August 14. www.clubnorthwest. o~ rg. SEE AD THIS ISSUE.

RACEWALKING Racewalk Clinics. 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.c~ om/racewalking. 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.

Over the Narrows Half Marathon Saturday, August 30, 2014

Join us for a full day of running and fun activities. The Biggest Seahawk Fan Costume Contest starts at 7:30 a.m. At 8 a.m. enjoy the 5th Annual Over the Narrows Run, a chip-timed half marathon offering spectacular views across the Tacoma Narrows Bridge and back. Families can enjoy a leisurely 5K Fun Run/Walk that starts at 8:15 a.m. For more information on this event please visit www.overthenarrows.com A fundraiser for children presented by Rotary Club of Gig Harbor North

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

Podium finishes for Seattle’s team

ack when the Brooks Beasts were formed in 2013, one of the big hopes that many of the sports marketing folks of the Seattle-based company had for the team was that someday, the Seattle community would embrace the team in the same way that the city embraces the other professional sports teams. The Beasts may have taken a big step on a hot day in Sacramento at the USA Outdoor Track & Field Championships on the campus of Cal State Sacramento with two podium finishes. In the men’s 800m, Penn State alum Cas Loxsom, who took a chance on his pro career by moving to Seattle to train under Beasts’ coach Danny Mackey,

third-place finisher Erik Sowinski was 51.04. Solomon went through 600 in about 1:16, with Loxsom behind, and his willingness to go with Solomon was rewarded with his runner-up finish. “I’m so happy. I really held off on trying to close until the last 70. We had talked about if it was real hard to kind of back off and have something left at the end. It’s one of the best track and field moments of my career so far, and I’m really happy with it,” said Loxsom. In the women’s 1,500m, University of Washington alum Katie Mackey got the Brooks Beasts its second podium finish, as she took a solid third in a time of 4:07.70 behind winner Jenny Simpson (4:04.96) and runner-up Mary Cain (4:06.30). The ageless Bernard Lagat continued his winning ways, earning yet another national title in the 5,000m, running 13:31.41 in a tactical race that ended with him finishing the last 400 meters in 54.76 seconds, a time that would be competitive in most high school dual meets. Vancouver’s Kara Patterson continued her comeback from 2012 surgery on her left knee by winning her fifth title in the javelin, throwing the spear 204-10.

NCAA track and field championships in Eugene. Running in his final home meet for the University of Oregon, the senior went to the front immediately and held it until the final straight when Deon Lendore of Texas A&M charged past him and won 45.02 to 45.07. Berry’s points were instrumental in Oregon’s winning the NCAA national team title. Sequim native Stephanie Dinius placed seventh in the 10,000m in 32:56.14, and Riley Masters of the Brooks Beasts was seventh in the 1,500m in 3:40.05. The University of Washington’s Quinn Hale, who at one point early in the season was the national leader in the javelin, finished fifth with a throw of 232-4. July marks the annual exodus of America’s pro track and field talents overseas to compete on the European circuit. As always, we’ll have a recap of how these local athletes fare in next month’s issue, or you can visit paulmerca.blogspot.com for daily coverage of Washington’s elite track and field athletes. •

Top local finishers

Cas Loxsom had one of his best career finishes after a secondplace finish in the 800m at the USA Championships. paul merca photos . finished second behind winner Duane Solomon, running 1:45.97 to Solomon’s 1:44.30. Loxsom tucked in behind Solomon; Solomon went through 400 meters at 49.66, and Loxsom was the only other to break 50 seconds. The split for eventual 48

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Washingtonians who finished in the top eight at the national championships included former Bellingham resident Donn Cabral, who finished third in the 3,000m steeplechase, running 8:20.04. Washington State alum Blessing Ufodiama finished fourth in the triple jump (44-2), the same mark as defending champ Andrea Geubelle of University Place for fifth Washington alum and American record-holder Brad Walker finished fifth in the pole vault, clearing 18-0.5. Washington State alum Jeshua Anderson finished fifth in the 400m hurdles, running 50.24. Spokane native Britney Henry was fifth in the hammer throw with a mark of 226-1. Rainier Beach High School grad Michael Berry finished sixth in the 400m, running 45.12 as the effects of the long collegiate season caught up to him. Two weeks earlier, Berry finished second in a thrilling 400m race at the

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Michael Berry’s second-place finish in the 400m was instrumental in University of Oregon’s winning the NCAA national team title.

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R AC E R E S U LT S Windermere Marathon & Half June 1st, Spokane

Marathon MALES Top Five Overall

Cody Tylock 2:48:47 Heath Wiltse 2:53:11 Ryan Kipp 2:56:53 Brent Stein 2:59:45 John Andrews 3:02:36 19 & Under William White 3:37:31 Mathew Bueckers 3:56:43 Tyler Durall 4:06:49 Michael Hageman 4:24:24 20-24 Taylen Howland 3:13:31 Kevin Udell 3:29:08 Robert Garcia 5:01:36 Eric Schenck 5:22:20 Peter Collier 6:43:40 25-29 Cody Tylock 2:48:47 Troy Koontz 3:28:21 Sean Devereaux 3:28:36 Greg Gibson 3:29:30 Bryan Hall 3:39:24 30-34 Joe Marek 3:06:07 Matthew Handwerk 3:07:49 Nathan Vetsch 3:31:39 Bryan Gassner 3:32:29 Marc Petrie 3:51:17 35-39 Heath Wiltse 2:53:11 Ryan Kipp 2:56:53 Jeremy Kovach 3:21:21 Scott Lunzer 3:21:38 Travis Frank 3:25:55 40-44 Brent Stein 2:59:45 John Andrews 3:02:36 Jon Wilmot 3:09:40 Gary Jonas Jr. 3:14:51 Mike Blake 3:24:09 45-49 David Ball 3:13:58 Edward Irvine Jr. 3:23:46 Rodrick Merrell 3:25:50 Gary Aaron 3:31:16 Travis Butcher 3:33:25 Additional Subscribers Kevin Meenaghan 3:39:41 Donald Heggenes 3:54:48 Jim Fitzgerald 4:33:42 50-54 John Armentino 3:22:44 Nathan Skipper 3:24:04 Michael Ehredt 3:28:37 Greg Goebel 3:39:39 Tony Dibartolo 3:51:31 55-59 Gary Kobold 3:34:30 David Rowell 3:36:57 Michael Gergel 3:38:23 Don Driscoll 3:41:09 Herbert Robinson 3:42:53 60-64 Howard Jeffries 4:05:52 Maurice Lee III 4:08:28 Ken Briggs 4:31:03 Marc Schillios 4:33:22 Jamie Sutherlin 4:39:04 65-69 Richard Harding 4:42:59 James Betts 5:22:03 Gary Hill 5:24:57 70 & Above

Jim Buck William Iffrig Krupakar Revanna Charles Cutting Lawrence Diggs

4:14:23 4:20:36 4:29:34 5:03:56 7:00:50

FEMALES Top Five Overall

Angela Meerdink 3:13:31 Jamie Willits 3:19:13 Terri Hurley 3:19:23 Suzie Strickler 3:26:47 Tracie Podoll 3:27:09 19 & Under Emily Moog 4:47:35 Erika Ruppelius 4:47:59 Kalianna Lundin 6:51:26 20-24 Bryanna Petrie 3:42:54 Morgan Mcdivitt 3:47:32 Alison Gertler 3:50:24 Kenna Middleton 3:59:29 Laura Davis 4:09:46 25-29 Suzie Strickler 3:26:47 Katherine Georger 3:29:31 Lindsay Burdett 3:37:39 Jessica Tweedhope 3:53:13 Selina Shehan 3:56:41 30-34 Meghan Cartwright 3:33:15 Sajdah Ahmad 3:39:34 Denise Lloyd 3:50:10 Hannah Vander Zanden 3:55:13 Jamie Misner 3:57:00 35-39 Angela Meerdink 3:13:31 Jamie Willits 3:19:13 Tracie Podoll 3:27:09 Angela Smith 3:27:28 Miriam Udosenata 3:34:38 Additional Subscribers Kimberly Zwiesler 3:45:23 Julie Englund 3:47:00 40-44 Terri Hurley 3:19:23 Margreet Dietz 3:28:56 Miranda Bachman 3:31:24 Amy Dickeson 3:46:47 Tanya Connole 4:01:01 45-49 Jody Aslett 3:29:18 Callie Beach 3:47:50 Annette Madison 3:59:42 Sandy Koch-Gingras 3:59:58 Sheri Boyd 4:11:05 Additional Subscribers Anne Hernandez 5:40:53 50-54 Lisa Tylor 3:36:13 Tammy Douglas 3:48:31 Karen Seyffarth 3:59:42 Susan Gallup 4:04:53 Karen Gnass 4:09:57 55-59 Tonya Townsend 4:48:51 Linda Bennett 5:05:36 Helen Hedges 5:21:46 Teresa Owen 5:27:46 Claudia Porter 5:28:05 60-64 Christine Everett 4:10:49 Sally Pritchard 4:26:33 Paula Sutherlin 4:57:56 Cynthia Vogt 4:59:01 Debra Howard 6:11:53 65-69 Gunhild Swanson 4:16:36 Carol Travis 4:57:30 Marsha White 6:08:02 70 & Above Carol Wright 5:21:27

Windermere Half

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MALES Top Five Overall

Jeff Oswalt 1:14:58 Everardo Santillan 1:19:23 Sean Williams 1:23:40 Mike Kelsey 1:24:27 Fredric Dugenet 1:25:57 19 & Under DJ Sorensen 1:35:41 Michael Quindlen 1:37:10 Benjamin Merritt 1:40:02 Matt Stubbs 1:47:00 Peter Christensen 1:48:34 20-24 Boston Smith 1:35:39 Anthony Schoen 1:51:22 Tyler Nebergall 2:12:08 Michael Lutch 2:20:33 Kacey Traver 2:23:45 25-29 Mike Kelsey 1:24:27 Preston Bourlet 1:30:22 Matt Siegel 1:30:36 Jeff Walker 1:34:35 Jeffrey Spangler 1:40:02 30-34 Sean Williams 1:23:40 Kevin Boercker 1:26:06 Braden Boice 1:27:17 Philip Broadway 1:30:09 Ian Courtnage 1:30:16 35-39 Jeff Oswalt 1:14:58 Everardo Santillan 1:19:23 Fredric Dugenet 1:25:57 Jason Kwasny 1:30:37 Kris Spinning 1:33:29 Additional Subscribers David Smith 1:36:32 40-44 Steve Oliver 1:27:57 Kirk Pranter 1:30:59 Clint Gertje 1:32:43 Daniel Rios 1:32:48 Nicholas Hargreavts 1:33:08 45-49 Scott Fay 1:33:11 Ronnie Crenshaw 1:34:50 Walter Horton 1:34:51 Clint Janson 1:38:40 Scott Stevens 1:39:06 Additional Subscribers Mike Brown 1:53:41 50-54 Christopher Cowan 1:31:00 Greg Paul 1:35:05 Joe Southwell 1:35:37 Tim Moore 1:36:32 Scott Nielsen 1:36:49 55-59 Tom Tessendorf 1:42:35 Dick Doede 1:51:08 David Fregeau 1:52:10 Mike Duquette 1:53:19 Mickey Mumau 1:55:10 Additional Subscribers Scott Hall 1:58:15 Dave Jackson 2:04:52 Michael Sybouts 4:19:53 60-64 Paul Zaprzalka 1:49:01 Steve Nicholas 1:52:30 Carlos Claros 1:58:46 Randy Repp 1:59:22 Bruce Edmunds 2:00:35 Additional Subscriber Frank Purdy 2:07:33 65-69 Roger Spears 1:54:13 Jim Hoppe 1:54:52 Charles Finck 2:23:01 Gary Miller 2:32:00 Thomas Kelleher 2:38:05 70 & Above Anthony Teske 2:00:14 Steve Druffel 2:06:35 Edward Irvine 2:22:41

Calvin Brown 2:40:00 Joe Roberts 2:40:23 Additional Subscribers Steve Druffel 2:06:35

FEMALES Top Five Overall

Jennifer Macias 1:19:22 Corrina Kelsey 1:23:05 Jodi Suter 1:26:18 Heather Lefriec 1:28:22 Anna Wright 1:33:16 19 & Under Sam Court 1:49:11 Kate Nelson 1:50:36 Emma Whybrew 1:55:10 Haley Momany 2:02:11 Abigail Nye 2:03:35 20-24 Jennifer Macias 1:19:22 Linsey Sullivan 1:46:54 Jocelynn Medenwaldt 1:49:45 Katrin Helm 1:50:50 Destiney Shaffer 1:52:12 25-29 Corrina Kelsey 1:23:05 Sally Schwarz 1:36:54 Amanda Ross 1:38:04 Kristin Henderson 1:39:48 Nicole Moseley-Williams 1:42:25 30-34 Anna Wright 1:33:16 Katrina Nebel 1:34:05 Whitney Konkright 1:34:28 Shaunavee Dick 1:35:46 Donell Barlow 1:40:00 35-39 Kelli Frederick 1:38:56 Jenifer Pearson 1:39:22 Jamie Caine 1:39:47 Misha Collyer 1:41:28 Kellee Crary 1:43:04 Additional Subscribers Stephnie Anason 2:22:24 Tina Laughary 2:40:52 40-44 Jodi Suter 1:26:18 Heather Lefriec 1:28:22 Marcella Rietz 1:36:38 Kami Hammond 1:36:42 Phaedra Branom 1:37:14 Additional Subscribers Brenda Gill 1:43:43 Adina Eichorst 2:25:44 45-49 Danielle Hess 1:36:55 Amy Kopczynski 1:44:00 Vicky Conner 1:49:10 Kimberly Kieburtz 1:50:07 Cami Wiggs 1:50:29 50-54 Rachel Toor 1:45:05 Leann Dunning 1:45:37 Michelle Marsh 1:47:06 Tina Hilding 1:52:27 Teresa Cooper 1:52:44 55-59 Lynn Hauer 2:05:25 Linnea Carlson 2:07:35 Anita Tuider 2:08:25 Margaret Allen 2:09:21 Cheri Moland 2:10:37 60-64 Deborah Montgomery 2:04:01 Denise Banich 2:12:39 Jane Mcfarland 2:17:19 Kris Eigenhuis 2:19:01 Louise Fouquette 2:39:09 65-69 Piper Peterson 1:56:32 Sallye Prenger 2:15:07 Marie Anti 2:50:38 Shirley Marpe 3:00:19 Sandi Druffel 3:01:47

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70 & Above Sylvia Quinn 1:59:36 Bonnie Torske 2:05:29 Joyce Childress-Redd 2:48:49 Joan Pribnow 3:01:41 Peggy Self 3:28:51

Hoquiam Half & 5K June 7th, Hoquiam

Half MALES Overall Male

Ricky Sauer 19-29 Matt Popek 30-49 Ricky Sauer Mike Davis Jeff Ding

FEMALES Overall Female

Tracy Stoken 19-29 Tracy Morgan Kylie Wilson Sarah Morphy Brittany James Veronica Baneulos 30-49 Tracy Stoken Trace Holstrom Shuree Howell Leann Plato Jill Ding 50-59 Natalie Duff Kay Rotter Lois Dyess

1:46:52 2:11:41 1:46:52 1:57:01 2:04:35

Izzy Chavez 19-29 Izzy Chavez Joseph Larson 30-39 Salam Hallak Josh Steele Arthur Andrews Jeromy Vessey 40-49 Keith Demaray 50-59 Marty Peoples Rocky Whorton Tim Troeh 60 & Above Steve Husko

FEMALES Overall Female

Furry 5K June 18th, Seattle

MALES Top Five Overall

1:41:05 2:04:12 2:12:24 2:18:47 2:27:31 2:27:31 1:41:05 1:45:07 1:56:28 1:57:14 1:57:31 1:46:17 2:20:50 2:42:28

Hoquiam 5K MALES Overall Male

Becky Sayre 25:15 Janis Steele 26:18 Monica Hallak 26:46 Rachel Rose 30:43 40-49 Angela Crowley 34:54 Angela Coulter 35:00 Toni Olson 36:41 Dawn Young 38:28 Melissa Anderson 41:19 50-59 Angie Salvaggi 27:15 Cathy Hays 35:25 Raquel Ramirez 38:18 Julie Loomis 41:34 Darlene Wharton 42:00 60 & Above Barb Johnson 28:40 Patricia Husko 39:02 Ina Williamson 1:00:30

21:34 21:34 23:34 23:28 26:24 27:26 42:33 43:35 24:54 29:09 48:31 22:05

Kim Fancher 25:04 13-18 Michaela York 31:00 Zoe Troeh 48:29 Annie Troeh 48:31 19-29 Sarah Merlo 26:18 Corri Schmid 26:3 Kim Greninger 26:35 Carrie Holcomb 31:36 Raquel Valdez 38:3 30-39 KimFancher 25:04

Tahoma Doyon 16:44 Miler Haller 17:00 Doug Loehr 17:48 John Ohearn 17:50 Trevor Sytsma 17:52 19 & Under Miler Haller 17:00 Trevor Sytsma 17:52 Brandon Ishise 24:20 Austin Debolt 24:20 Max Torres 24:21 20-29 Josh Little 19:46 William West 20:24 Marcus Taylor 21:34 Nathan Whitson 21:56 Tito Chavez-Nguyen 22:31 Additional Subscribers Ryan Johnson 25:44 Chris Reed 32:05 30-39 Tahoma Doyon 16:44 Doug Loehr 17:48 Michael Berkenwald 18:30 John Maytum 19:01 Troy Ruckman 19:32 40-49 Jimmy Zierdt 20:16 Jeffrey Aggas 21:53 Ricardo Arroyo 21:59 Mark Miyamur 22:54 Jonathan Reichhold 23:25 50-59 John O’Hearn 17:50 Mark Strom 24:00 Danny Reed 24:04 Michael Seabeck 24:06 Lyman Neuschaefer 25:24 Additional Subscribers Johnny Torchrun 26:09 Ronald Schumacher 30:56.2 60-69 Scott Harvey 21:08 Greg Larson 28:53 Stanley Chraminski 31:15 Mike Mccann 34:15 Kendall Williams 35:11 70 & Above Rich Merrifield 25:38 Delmer Davis 36:06

FEMALES Top Five Overall Erica Mcelrea Becky Hutchinson Andrea Eiseman

19:18 19:44 20:48

Kristin Devleming 21:11 Molly Leischner 21:25 19 & Under Korey Pettit 23:55 Aurora Bays-Muchmore 25:42 Cameron Dacey 25:47 Kaia Hrachovec 26:09 Allison Thomas 26:15 20-29 Kristin Devleming 21:11 Molly Leischner 21:25 Amy Brumet 23:50 Lyndsey Tews 23:51 Kayley Turkheimer 24:46 30-39 Erica Mcelrea 19:18 Becky Hutchinson 19:44 Christina Gutierrez 23:34 Sarah Huffman 23:48 Danielle Rideout 24:32 Additional Subscribers Megan Bradley 59:59 40-49 Amy Graff 22:45 Robyn Fisher 22:53 Vonni Sytsma 23:27 Rita Sheckler 24:05 Jennifer Hrachovec 25:29 Additional Subscribers Lori Penor 25:46 Kristina Wetzel 33:49 50-59 Hudson Dore 24:25 K.C. O’Mara 26:41 Sue Grigsby 28:39 Mary Reeder 30:09 Martha Silano 31:15 Additional Subscribers M Susan Gonzales-Barrett 35:25 60-69 Jody Klineburger 32:44 Chris Grekoff 35:51 Meredith Radella 36:41 Naomi Sheller 52:12 Dvorah Oppenheimer 1:02:33 70 & Above Jan Shabro 1:06:55

Edge to Edge Marathon June 8th, Tofino, B.C.

MALES Top Five Overall Hjalmar Kristiansen Wesley Ashwood Brody Bayley Scott Foreman Alain Dube

3:01:14 3:08:41 3:09:45 3:19:05 3:19:56

John Aber David White

4:00:30 5:20:00

Additional WA State Finishers

FEMALES Top Five Overall

Tanya Kormendy Erin Barclay Monica Lisso Mariana Neeway Yoko Matsuyama

3:07:41 3:29:17 3:41:09 3:43:35 3:44:51

Danielle Bellert

4:01:16

Additional WA State Finishers

Shore Run 5K & 10K June 8th, Seattle

5K MALES Top Five Overall

Brett Winegar 16:03 Daniel Hayman 16:09 David McCulloch 16:15 Nazar Trilisky 16:47 Zachary Long 18:28 19 & Under Dil Thiagarajan 18:44 Connor Lofy 22:19 Landon Erbstoeszer 22:25 Jack Anderson 22:35 Marco Muralles 24:34 20-24 Miles Semanskee 25:59 Joey Duwe 26:45 Aj Woods 27:35 Henry Wolf 28:03 Isaac Ackerman 32:52 25-29 Daniel Hayman 16:09 Nazar Trilisky 16:47 Christopher Wenzel 21:15 Adam Kierstein 21:57 Joshua Holland 22:04 Additional Subscribers Michael Davis 55:03 30-34 Brett Winegar 16:03 Egor Trilisky 18:37 Theodore Choi 20:07 Matt Saunders 20:48 Cesar Palomo 22:37 Additional Subscribers Kenny Murray 30:29 35-39 Zachary Long 18:28 Chris Alexander 19 Scott Smith 21:05 Kevin Hodges 21:27 Jordan Landin 22:24 40-44 David McCulloch 16:15 Terry Robinson 19:45 Blair Erbstoeszer 22:25 Brian Collier 24:10 Todd Kreas 24:42 Additional Subscribers Jeff Kercher 34:33 45-49 Matt Preedy 22:07 Patrick Lofy 22:31 Kevin Kent 23:24 John Giannetti 23:48 Larry Kurofsky 25:41 50-54 Greg Waters 19:33 Scott Campbell 23:06 Andrew Hand 24:02 Luciano Hunziker 24:23 Frank Shaw 26:54 Additional Subscribers Dennis Gossler 42:19 55-59 David Schach 18:55 Andy Brassington 19:09 David Nester 23:01 David Whitener 26:23 Jim Leers 27:27 Additional Subscribers Eric Anderson 29:00 60-64 Nick Pezzillo 24:10 Partick Gray 24:27 Rick Koske 28:29 Bruce Eather 28:33 Joe Malnar 30:04 Additional Subscribers William Waters 43:45 65-69 Will Lomen 22:44 Richard Billingham 35:33 Bob Wilkinson 40:29 Ronn Seligman 45:01 Dennis Berg 48:43 Additional Subscribers William Bedford 1:41 70-74 Alan Thompson 25:46 David Paup 28:50

William Daniel Ron Warner Gene Mikov 75 & Above Don Badgley Woody Pang Robert Campbell Barry Chernick Thomas Richardson

FEMALES Top Five Overall

32:50 33:29 42:13 32:34 37:42 42:17 44:35 47:34

Megan Heuer 16:56 Kristi Houk 17:50 Amber McCulloch 18:09 Erica McElrea 18:43 Katie Choi 20:18 19 & Under Claire Perrin 24:38 Grace Perrin 24:38 Alison Nichols 25:28 Olivia Shaw 26:54 Manasi Shah 28:39 Additional Subscribers Rachael Woods 1:04:26 20-24 Noel Burt 25:52 Caitlin Finley 25:56 Cara Tanner 26:49 Michele Etsekson 26:50 Hayley Larsen 27:25 25-29 Joanna Johnson 20:47 Sydney Decoto 23:15 Kristin Okinaka 23:17 Emily Jenkins 25:33 Lisa Voelker 25:49 30-34 Megan Heuer 16:56 Kristi Houk 17:50 Amber McCulloch 18:09 Erica McElrea 18:43 Katie Choi 20:18 Additional Subscribers Traci Clark 28:01 Beverly Fichtenberg 31:18 35-39 Megan Wyatt 22:24 Andrea Jedel 22:58 Michelle Cahill 26:27 Jillian Rice 27:59 Heather Snookal 28:06 Additional Subscribers Megan Bradley 31:49 Sara Alexander 31:54 Sara Fox 33:10 40-44 Sara Benda 24:01 Pam Swendrowski 25:32 Kelli Jo Fullan 25:34 Cynthia Nowak 25:37 Amy Hand 27:30 Additional Subscribers Sarah Graham 30:06 45-49 Katey Kuijper 25:20 Patti Finley 25:56 Alison Perrin 28:21 Christine Madrid 28:50 Chandra Dufrene 29:07 Additional Subscribers Diane Anderson 32:46 50-54 Mary Boone 27:50 Susanne Baessler 28:16 Emily Heston 29:41 Katherine Kaufman 31:10 Shawna Dorsey 32:39 55-59 Maggie Fisher 25:11 Mary Wiegand 28:46 Leslie Stimson 29:09 Susie Gildea 29:25 Laurie Daniel 29:40 60-64 Jean Wiegand 27:27 Barbara Yasui 27:55 Linda Burt 28:20 Anita Carmin 31:55 Mary Ellen Stokes 34:04 65-69 Signe Olausen 30:55

Linda Hoff 35:57 Pamela Raghebi 40:32 Debbie McPhillips 41:39 Rosemary Curran 42:55 70-74 Karen Fitzmaurice 30:27 Linda Rinker 52:11 Loretta Pirozzi 56:04 Mary Gonzalez 58:07 Debby Seaman 1:00:38 75 & Above June Vynne 40:06 Ruth Douglas 40:07 Toshiko Willgerodt 40:07 Carol Power 40:56 Blanca Spencer 40:57

Shore 10K MALES Top Five Overall

Uli Steidl 31:33 Shaun Frandsen 31:44 Nick Welch 31:57 Erik Barkhaus 32:08 Peter Hanson 33:23 19 & Under Karsten Rentner 40:18 Patrick Joyce 41:00 Oliver Isik 44:04 James Senseney 44:18 Jared Putney 44:41 20-24 Erik Barkhaus 32:08 Dan Sloat 33:50 Ari Schorr 34:59 Joel Smith 41:13 Colin Cain 43:49 25-29 Nick Welch 31:57 Brett Roberts 42:15 Brian Beck 42:34 Sam Rennebohm 43:56 Justin Dyke 44:22 30-34 Peter Hanson 33:23 Justin Sleasman 37:27 Andrew Bryant 37:57 Kaspar Mueller 38:13 Daniel Osias 41:03 35-39 Shaun Frandsen 31:44 David Simmons 36:10 Kevin Hallstrom 39:43 Michael Sprunger 43:27 Patrick Lavielle 43:55 40-44 Uli Steidl 31:33 Jeff Baierlein 38:26 Chris Husband 38:42 Jilani Zeribi 40:49 Matthew Bagnulo 41:42 45-49 Jeremy Rene 37:22 Jeff Boly 37:58 Neal Potts 40:23 Garry McNeill 42:23 Ivan Muralles 43:03 50-54 Kevin Rentner 41:18 Neil Corbin 42:53 Gary Blessington 43:34 Geoff Melrose 44:20 Charles Romeo 44:57 Additional Subscribers Daniel Mendes 45:15 David Harris 53:43 55-59 Craig Schieber 42:26 Christopher Knapp 43:17 Steve Berntsen 45:41 Mark Sweeney 46:52 Shane Carlson 49:16 Additional Subscribers Kirk Kohlrus 54:59 60-64 Ron Chew 45:01 Chuck Cathey 47:43 Rob Olin 49:28 Michael Theisen 51:27 Steve Daniel 52:53 65-69

Andrew McCormick 49:43 Daniel Welden 53:10 Ronald Shapiro 53:12 Brian Harris 53:14 Ralph Womack 58:18 Additional Subscribers Jim Hagan 1:11:08 70-74 Robert Shelley 1:07:04 John Nyce 1:09:28 Kenneth Olsen 1:11:35 Donald Hawkins 1:17:32 Terrence McTigye 1:22:04

70-74 Judy Fisher Sylvia Angel Rosemary Boyd

FEMALES Top Five Overall

June 14th, Long Beach

Janet McDevitt 36:45 Lauren Matthews 37:57 Meghan Lyle 37:59 Trisha Steidl 39:14 Louisa Hays 40:38 19 & Under Larissa Kolasinski 43:14 Natalie Blanchfield 45:01 Andie Kolasinski 46:58 Haylie Bleakley-Harris 58:00 Ellie White 58:49 20-24 Amy Lutterloh 49:49 Sarah Baron 50:40 Kelsey Picha 50:50 Kim Steiner 54:20 Kristine Borsini 54:21 25-29 Celia Smalls 40:53 Annie Gayman 41:18 Jessica Schroeder 42:22 Laura Ellison 43:33 Julie Shultz 45:37 Additional Subscribers Nance Hill 50:11 30-34 Lauren Matthews 37:57 Meghan Lyle 37:59 Louisa Hays 40:38 Lisa Pietz 42:21 Susie Fagerholm 43:27 35-39 Trisha Steidl 39:14 Jennifer Kelly 42:46 Kari Aggerholm 43:24 Allison Warner 44:52 Jill Bruyere 45:32 40-44 Janet McDevitt 36:45 Annika Andrews 43:07 Mandi George 43:11 Monica Overby 45:17 Evelyn Daniels 48:04 45-49 Shari Brennecke 45:42 Brett Milner-Feltis 46:08 Lynda Mather 47:19 Flora Fleet 48:28 Cheryl Channing 50:08 Additional Subscribers Stephanie Stebich 53:32 Rebecca O’Neil 58:23 Charlotte Erhardt 1:14:36 50-54 Enid Moore 47:11 Donna Beard 48:03 Charleen Lundberg 48:28 Gail Cromer 54:54 Kristi Harrington 55:51 55-59 Wendy Jones 52:29 Carol Keenan 53:49 Jo Laboff 53:51 Susan Hall 58:23 Linda Lubow 1:00:59 60-64 Carol Coram 56:23 Colleen Engle 58:48 Kathy Price 59:31 Lavone Browning 1:00:24 Shirley Naganawa 1:00:27 Additional Subscribers Laura C. Downey 1:07:37 65-69 Holly Miller 1:00:15 Kathryn Shultz 1:03:14

AU G U S T 2 014 • w w w. n w r u n n e r. c o m

52:19 1:07:57 1:08:45

Beach to Chowder 5K & 10K 5K MALES Top Five Overall

Bradley Rzewnicki 18:44 Hayden VonBargen 21:06 David Rzewnicki 21:07 Jacob Malmstadt 22:20 Jack Olson 22:35 19 & Under Bradley Rzewnicki 18:44 Hayden VonBargen 21:06 Jacob Malmstadt 22:20 Jack Olson 22:35 Riley Hooks 23:03 20-29 Joshua Herrington 30:12 Terren Jones 33:22 Kristopher Ceniserou 33:22 Gustavo Maldonado 34:50 Travis Harder 38:12 30-39 Eric Hendrikson 25:40 Phillip Bizzell 26:01 Marcus Bazzano 27:17 Dan Seeley 28:58 Rod Enos 29:11 40-49 David Rzewnicki 21:07 Phil Malmstadt 23:23 Jeff Chabot 28:41 George Ahrend 28:42 Johnny Cutchins 47:49 50-59 Kirby Schlotterback 25:12 Karl VonBarden 25:57 Ray DiPasquale 28:47 Ronald Harvey 29:10 Jim Hject 32:05 Additional Subscribers Dennis Gossler 43:32 60 & Above Alan Beck 22:41 Timothy Strinden 27:12 Richard Bills 30:48 Dave Gillis 33:34 Bob Brown 40:33 Additional Subscribers Richard Olafson 1:02:15

FEMALES Top Five Overall

Cortney Thomas 23:06 Dagny Ahrend 24:15 Hannah Pilon 25:38 Sarah Taylor 26:31 Izzy Schlotterback 26:33 19 & Under Dagny Ahrend 24:15 Grace McPhail 27:23 Katlyn Ellyson 29:52 Chrissy Martens 31:31 Diana Nipp 33:19 20-29 Cortney Thomas 23:06 Hannah Pilon 25:38 Alanna Shea 29:09 Brandy Turnbull 29:21 Raven Herrington 30:06 30-39 Sarah Taylor 26:31 Tracy Holland 28:40 Gabby Salazar 29:11 Angela Edwards 30:03 Megan McChesney 32:43 Additional Subscribers

NORTHWEST RUNNER

CLUB NORTHWEST SUMMER ALL-COMERS TRACK & FIELD MEET SERIES Welcome to our 46th year! Our meets will again be at Shoreline Stadium at NE 185th Street and Fifth Avenue 6:30 Shot Put NE. After our last five record years, we are preparing for Kids and Open hundreds of participants, top performances, and lots of fun every week! Results, updates, and special notices will be posted on our web site weekly, or join our e-mail list! Check out our past meet results on our web site, where 6:30 NEW Finn Jav results for the past 16 years are available for you to enjoy! 7:00 Open Javelin During each summer, we put each meet’s results up before Throw the next one! We also hope to complete more years prior to 1998, but will need volunteer help in getting it done!

ENTRY PROCESS

We take entries day-of-event on site, but entries on-line on our web site are also available at a small savings to you. This will help us with results and using electronic timing. When you enter the stadium at the ENTRY GATE, look for signs leading to the ENTRY DESK. Check signs for updates, as some procedures may change to assist us with electronic timing and results. For field events, you may go to the field event area to sign in.

ENTRY INTO THE STADIUM

Entry into the meet is by a single ENTRY GATE on the west side. Everyone but our regular officials will need to make a minimum donation in support of the series. Our 2014 fees are $6 for adults, $5 for students, $4 for youth and seniors (over 55), $3 for CNW members, and $20 for an immediate family. Please check our web site for the definition of a family.

7:30 Open Discus Throw

ENTRY GATE

SEASON PASSES

Season passes are available on our web site or at the entry gate for $42 adults, $35 students, $28 youth/seniors, and $21 CNW members. Group rates for large clubs and teams are also available – ask at the entry gate or by e-mail.

ENTRY DESK

EVENTS DIVISIONS

SPECIAL EVENTS

We often mix special events into the evening’s schedule. We reserve the right to alter the time schedule to fit them in appropriately. We will have hammer throws at West Seattle on June 21 and August 2, and an elite 10k on June 4 at Shoreline.

Kids (14-under), high school, open, and masters (35-over). Kids get ribbons in all kid’s events. Note: we do not let kids use blocks, or spiked shoes below the age of 9. These events are for fun! On the time schedule, events referred to as OPEN are actually high school, open, and masters.

2014 6:00 Open Pole Vault

6:20 6:40 7:00 7:20 7:35 7:45 8:00 8:15 8:25 8:40 8:50 9:00 9:10

KIDS LINE-UP AREA Kids 100-meters Kids 50-meters Kids 200-meters Kids Mile Jog and Open Mile Race Walk Open Hurdles* Open Sprint* Open Jogger’s Mile Co-ed 400m Relay Open 1500 or Mile* Open 400-meters Open 800-meters Co-ed 1600m Relay Open 3000 or 5000* FINISH LINE CLERK RESULTS 6:00 Kids TurboJav

6:00 Kids High Jump 7:00 Open High Jump

6:00 Kids Long Jump 7:00 Open Long Jump 8:00 Open Triple Jump

TWELVE WEDNESDAYS • MAY 28, JUNE 4, 11, 18, 25, JULY 2, 9, 16, 23, 30, AUGUST 6, 13 OFFICIALS AND VOLUNTEERS

We need clerks, field event judges, starters, timers, finish pickers, computer folks – everything! If you can attend 8 or more meets, we can even offer you a small stipend for your expert assistance – ask us! Vert_logo_k.pdf

8/7/06

12:33:07 PM

PRIZE MONEY

We offer season prize funds using accepted scoring tables. Prizes are 1st to 5th, $500, $400, $300, $200, and $100, for the best overall performances of the year. One master’s age-graded award and both genders will be included in the final standings for each season. C

CMY

IMPLEMENTS

We provide limited implements for throwing events. You may bring your own. If you claim a record or qualifying mark of any type, your personal implement will be impounded until it can be certified.

SUBWAY™ WASHINGTON GAMES

Our July 16 meet will be a special event again this year! The meet will be the official track & field competition of the sixth Subway ™ Washington Games, with special medal awards and tee-shirts. Complete information will be on our web site (and theirs) by June 1. We will start early and will schedule additional events for that week.

*ALTERNATING EVENTS

Weeks 1, 3, 5, 7, 9, and 11 – 100m/110m Hurdles, 100m, Mile, 5000m Weeks 2, 4, 6, 10, and 12 – 400m Hurdles, 200m, 1500m, 3000m Week 8 – Subway™ Washington Games – special early start – both hurdles and both sprints will be held – steeple and hammer offered on July 19.

RUN • JOG • WALK • HURDLE • JUMP • VAULT • THROW For current information • www.clubnorthwest.org • tracknet@mac.com • 360-739-2105

race results continued

Casey Harrell 40-49 Dee Rzewnicki virginia knopski Lisa Trudell Nicole Bushby Amy Malmstadt 50-59 Izzy Schlotterback Lynn Nichols Carola Jacques Rita McCall Angela Markham 60 & Above Shirley Luethe Catie Ketel Marie Storts Pat Gossler Sue Anderson

50:01 28:56 31:38 33:06 34:36 34:37 26:33 30:37 32:18 37:30 38:43 31:16 31:49 32:18 37:42 39:08

Beach 10K MALES Top Ten Finishers

Kendall Sawa 42:26 Samuel Townsend 46:13 Bob Bogar 46:35 Steve McPhail 47:50 Dick Crowe 50:19 Cedric Burton 51:19 Jason Ritter 53:50 Justin Burleson 56:52 Robin Rebsch 57:01 Arthur Robertson 57:31 Additional Subscribers Don Clark 1:17:18

FEMALES Top Ten Finishers

Diane Lennstrom rachael renkens Jennifer File Kimiko Uemura Juli Taylor Karen Beck Shaylee Silvis Melissa Linquist Deanna Burleson Lisa Hobart

52:34 53:33 54:20 55:53 58:06 59:31 1:02:13 1:02:39 1:05:34 1:08:14

Cougar Mtn. #2 8 & 14 Miles June 14, Bellevue

8.22 Miles MALES Top Five Overall

Eddie Strickler 51:20 Michael Smith 54:49 Rob Kyker 57:42 Benjamin Mitchell 57:58 Leo Donlea 1:00:22 19 & Under Leo Donlea 1:00:22 Adam Hunt 1:18:09 20-29 Eddie Strickler 51:20 Chris Hall 1:01:00 Adam Mahood 1:03:26 Alex Yager 1:05:20 Michael Hoagland 1:06:53 30-39 Rob Kyker 57:42 Benjamin Mitchell 57:58 Casey Bates 1:01:08 Andrew Leonard 1:02:07 Wesley Sherman 1:02:28 Additional Subscribers Sherrard Ewing 1:21:37 40-49 Derek Dutilly 1:00:28 Don Wesley 1:00:46 Robert Wilson 1:05:23 Kenneth Yager 1:09:28 Eric Zager 1:10:58

Additional Subscribers Tom FitzMacken 1:33:47 50-59 Michael Smith 54:49 Greg Mills 1:11:11 Glen Mangliantini 1:14:37 Will Hodgman 1:16:49 Willy Castonguay 1:22:30 60-69 Andy Martin 1:20:17 Pete Sekac 1:21:05 Terry Montague 1:21:35 Pat McDonald 1:24:33 Les Frederick 1:56:00

FEMALES Top Five Overall

Heidi Laabs-Johnson 59:39 Jacalyn Gross 1:05:34 Nicole Shouman 1:09:35 Sarah Roberts 1:11:18 Laura Breymann 1:11:45 20-29 Heidi Laabs-Johnson 59:39 Jacalyn Gross 1:05:34 Janet Yeilding 1:15:52 Orly May 1:22:04 Andrea Martin 1:23:13 30-39 Sarah Roberts 1:11:18 Laura Breymann 1:11:45 Iliana Sach 1:14:21 Tasha Westinghouse 1:14:46 Jamelyn Keatts 1:16:14 Additional Subscribers Emily Johnson 1:29:05 Laura Frederick 1:56:00 40-49 Nicole Shouman 1:09:35 Kerstin Fischer 1:12:58 Karen Sinclair 1:20:05 Susan Taylor 1:22:08 Karissa Weeks 1:22:28 50-59 Kathy Suddock 1:36:29 Pine Crooks 1:41:44

Cougar 14.47 MALES Top Five Overall

Maxwell Ferguson 1:41:04 Erik Barkhaus 1:42:47 Phil Kochik 1:59:48 Jason Bremer 2:04:45 David Braza 2:08:23 20-29 Maxwell Ferguson 1:41:04 Erik Barkhaus 1:42:47 Joshua Musson 2:16:15 Terence Lee 2:21:00 Philip White 2:31:01 30-39 Phil Kochik 1:59:48 Jacob Brewer 2:13:37 Levi Miller 2:28:23 Hunter Ferguson 2:29:16 Joshua Hodel 2:30:37 40-49 Jason Bremer 2:04:45 David Braza 2:08:23 Josh Narode 2:10:55 Arthur Martineau 2:13:22 Jeff Kercher 2:15:19 Additional Subscribers Justin Carpenito 2:55:39 50-59 Michael Rice 2:36:48 Matt Penrose 3:00:47 Paul Doan 3:10:46 60-69 Chuck Cathey 3:19:56 Brian Lawler 3:35:21

FEMALES Top Five Overall Tracy Wollschlager Maggie Graham Anna Sexauer Kate Accardo Laura Larson

2:05:13 2:12:32 2:15:05 2:18:37 2:19:49

20-29 Maggie Graham 2:12:32 Kate Accardo 2:18:37 Jaime Clark 2:24:08 30-39 Anna Sexauer 2:15:05 Laura Larson 2:19:49 Elizabeth Garcia 2:28:39 Sarah Benrath 2:35:19 Hansie Wong 2:35:19 Additional Subscribers Stella Cushing 3:19:27 40-49 Tracy Wollschlager 2:05:13 Carolyn Goluza 2:26:39 Sara Henson 3:01:12 Mary Mason 3:01:38 Ellen Lavoie 3:18:20 Additional Subscribers Anastasia Duarte 3:20:38 50-59 Jill Hudson 3:13:47 Mary Friedmar 3:24:06

Sound to Narrows 12K & 5K June 14th, Tacoma

12K MALES Top Five Overall

Seth Bridges 40:03 Ben Mangrum 40:44 Michael Ottesen 41:28 Trevor Kulvi 42:09 Brandon Myers 42:13 19 & Under Michael Ottesen 41:28 Ryan Cox 42:48 Cameron Freshwaters 43:37 Shay Glackin-Coley 45:01 Thomas Bolt 45:11 Additional Subscribers Peter Allegre 50:18 20-24 Seth Bridges 40:03 Maxx Antush 42:24 Kaleb Javier 43:46 Jonathan Youell 44:21 Paul Young 45:11 25-29 Trevor Kulvi 42:09 Brandon Myers 42:13 Joseph Churchill 43:53 Trevor Jennings 44:27 Michael Jorgensen 45:27 Additional Subscribers Richard Randall 54:42 Asher Samuel 1:02:35 Ryan Johnson 1:09:11 Randy Smith 2:12:07 30-34 Ben Kevan 46:38 Justin McNeil 46:59 Daniel Arneson 47:45 Cristobal Magana 48:23 Seann Kim 48:36 Additional Subscribers Chris Reed 59:58 35-39 Ben Mangrum 40:44 David Miller 46:06 Justin Adams 47:40 Michael Bellizzi 47:58 JB Gilchrist 49:47 Additional Subscribers Jeff Nelson 1:07:30 40-44 George Mounts 48:55 Mark Brinkhaus 49:22 Carter Abel 49:38 Darren Wenz 49:54 Greg Webb 53:04 Additional Subscribers

Matt Ferrel 55:55 Jon Bell 1:09:56 Jason Allen 1:17:36 Michael Adams 1:33:01 45-49 Darrin Hatcher 46:49 Brian Jacobsen 48:10 David Miskimens 49:17 Chad Marien 52:34 Cameron Pence 53:14 Additional Subscribers Jeff Pfeiffer 55:30 Pat Morley 57:55 Rod Cartwright 59:46 Larry Jenness 1:00:15 Greg Carpenter 1:15:08 50-54 Daryl Montgomery 47:53 Greg Armstrong 51:06 Matt Thomas 53:54 Tim Campbell 54:56 Gerald Ries 54:59 Arthur Dunn 55:21 Mickey Portnoy 55:21 Additional Subscribers John Enslow 1:18:23 Kevin Kemp 1:19:53 Ken Foster 1:34:55 55-59 Mickey Allen 50:04 Ken Hamm 50:10 Andy Piercy 50:56 Richard Day 53:01 Robert Tokach 55:17 Additional Subscribers Gary Tucci 56:11 David McKee 1:06:09 David Sherman 1:06:27 60-64 Timothy Oguri 55:18 Terry Parks 56:36 James Olson 57:17 Kent Roberts 58:25 Stan Grochowski 58:37 Additional Subscribers Mike Bawolak 1:01:42 Tom Cabe 1:03:07 Patrick Hogan 1:07:50 James Ellison 1:09:27 65-69 Michael Ketcham 59:03 Mike Henderson 1:01:04 John Marsteller 1:01:34 Samuel Ring 1:02:03 Craig Jones 1:02:06 70-74 Jerry Gammill 59:03 Don Keating 1:05:40 John Schmidt 1:13:00 Joe Kempston 1:16:11 Richard Wall 1:16:53 75 & Above Ryan Callahan 59:43 William Jackson 1:14:39 Ed Konsmo 1:19:56 James Urness 1:34:39 Jack Brown 1:41:05

FEMALES Top Five Overall Sherida Bird Gretchen Van Dyke Mary Hatcher Kendra Hedges Lori Moriarity 19 & Under Emily Thomas Mary Eldridge Keely Gorospe Corina Pierce Sarah Dimakis 20-24 Kendra Hedges Alexis Fynboe Katrina Radach Jennifer Hickey Sarah Yokubaitis 25-29 Hazel Clapp Molly Koczarski Holly Plotts Roxanne Wegman

50:13 50:40 52:24 53:30 53:30 57:10 58:27 58:46 58:46 58:49 53:30 55:52 56:16 56:33 57:27 53:43 55:00 55:35 55:59

Leanne Iams 56:48 Additional Subscribers Annie Cygnar 1:12:53 30-34 Sherida Bird 50:13 Jenny Angelo 54:10 Tylar Stephenson 54:59 Alicia Jackson 55:11 Rebecca Sorg 56:28 Additional Subscribers Tasha Conde 1:00:06 Emily Southwick 1:13:24 Ellie Diehl 1:13:45 Angela Gaffke 1:15:15 Beverly Fichtenberg 1:23:49 35-39 Gretchen Van Dyke 50:40 Danielle Carbo 54:37 Ulrike Krotscheck 56:45 Sara Cendejas-Zarelli 57:18 Bernie Bickler 57:42 Additional Subscribers Debbie Gardner 58:46 Heather Stariha 1:15:17 Megan Bradley 1:17:08 40-44 Amanda Hoskins 54:23 Bridgette McGoldrick 55:04 Eleanor Carpenter 56:38 Bethia Munoz 57:19 Sheri Dibble 58:47 Additional Subscribers Christina Rupp 1:33:02 45-49 Mary Hatcher 52:24 Lori Moriarity 53:30 Melisa Whitman 56:42 Marylee Martucci 57:59 Erin Gorospe 59:49 Additional Subscribers Sonja Strehmel 1:04:28 Karen Tolle 1:30:29 Tracy Brown 2:03:44 50-54 Len McWherter 56:12 Pam Thomas 1:04:19 Lori Barnett 1:04:51 Janet Nickel 1:06:53 Heidi Celmer 1:06:56 Additional Subscribers Mary Stocker 1:08:42 Marie Zornes 1:19:39 Denise Larson 1:19:40 Dawn Bellevue 1:20:01 55-59 Linda Gramento 1:06:40 Sarah Melde 1:08:59 Monica Henderson 1:09:10 Melanie Freshwaters 1:10:14 Paula Wilson 1:11:27 Additional Subscribers Debra Porter 1:12:42 60-64 Donna Jackson 1:02:04 Jan Belsky 1:10:20 Peggy VanBuskirk 1:13:38 Teri Nist 1:14:53 Jean Baumgartel 1:16:02 Additional Subscribers Patti Wilson 1:27:40 Lois Kuljis 1:32:49 65-69 Sandra Maib 1:10:01 Barbara Johnson 1:12:43 Lois Marquart 1:17:21 Janet Werner 1:18:19 Marsha Nelson 1:18:24 70-74 Judy Fisher 1:04:23 Sharon Gunderson 1:07:12 Joan Torfin 1:17:24 Jeanie Engelland 1:21:13 Laarni Gonzales 1:35:51 75 & Above Emily Bergstrom 1:10:05 Billee Brown 1:54:43

Sound 5K MALES Top Five Overall Miles Owens

AU G U S T 2 014 â&#x20AC;˘ w w w. n w r u n n e r. c o m

18:08

James Kahura Daniel Averill Price Owens Baylor Davidson

Teen Challenge

18:13 18:39 18:40 19:17

Miles Owens 18:08 James Kahura 18:13 Daniel Averill 18:39 Price Owens 18:40 Baylor Davidson 19:17 19 & Under Tony Hernandez 19:24 Luke Alfonso 20:05 Jacob Alfonso 20:59 Ethan Shry 21:20 Keegan Clark 22:42 20-24 Jacob Bolek 20:56 Todd Zemlicka 23:32 Peter Jorgenson 24:14 Benjamin Betteridge 25:15 Alex Schilter 26:21 25-29 David Koczarski 21:21 David Keniston 21:24 John Callaway 22:37 Rob Carroll 25:16 Donovan Groh 26:24 30-34 Gregory Olsen 21:22 Andrew Hurst 23:27 Jay Farber 24:11 Justin Whitcher 24:43 Keith Furtado 26:29 35-39 Michael Barney 22:10 Tai Chang 24:56 Joe Otto 25:37 Tommy Blandenberg 26:02 Brock VanRavenswaay 26:30 40-44 Warren Maltbie 20:44 Travis Mcmahon 23:24 Allister Stone 24:18 Clifford McCann 24:23 Joe Martinez 25:02 45-49 Layne Alfonso 21:02 Michael Rettinhouse 27:40 Barry Nilsen 29:59 Mike Weinman 31:45 Paul Davis 32:01 50-54 Arthur Dunn 20:05 Theodore Cyr 22:49 Steve Bartkus 25:59 Brett Purtzer 26:18 Timothy Cox 27:58 55-59 David Ashton 23:14 Charles Smith 26:54 Michael Cox 27:36 Corbin Walters 28:20 Kurt Bigbee 30:34 60-64 Ed Barney 21:09 Steve Husko 23:07 Erick Lindbergh 23:54 Denis Furtado 24:16 Jay Lindbergh 28:57 Additional Subscribers Keley Rolin 40:20 65-69 John McGiffin 25:50 Martin Goldsmith 26:21 Mike McCann 32:10 70-74 Sang-Young Kim 30:15 Steve Maib 31:27 Bill Durbin 31:57 Richard Hesik 41:33 Lafe Altier 1:22:21 75 & Above Elbert Field 34:01 Ruggles Larson 47:37

FEMALES Top Five Overall

Julianna Walker Danielle Freshwaters Tori Gollinger Amaya Davidson

NORTHWEST RUNNER

21:00 21:09 21:47 23:00

race results continued

Yesenia Hernandez

Teen Challenge

23:41

Julianna Walker 21:00 Amaya Davidson 23:00 Yesenia Hernandez 23:41 Claire Vigoren 24:15 Sarah Hatcher 25:25 19 & Under Danielle Freshwaters 21:09 Shauna Neil 23:55 Kathryn Stone 24:22 Kate Gardner 25:36 Marisa Terry 25:48 20-24 Tori Gollinger 21:47 Nicole Bayard 24:15 Juliana Brisbois 25:11 Chelsea Schultz 25:12 Shannon O’Leary 25:34 25-29 Bonnie Nelson 24:31 Megan Blom 26:05 Marietta Groh 26:25 Kathleen DeGategno 26:41 Charlene Wahl 26:53 30-34 Brenna Brandsma 27:48 Bridget Hogue 27:51 Danielle Bellotti 27:58 Jen Quarford 28:14 Cassidy Neubauer 28:55 35-39 Courtney Rutherford 23:44 Sophia Santos-Moody 28:54 Amy Croke 29:20 Michelle Pleas 30:17 Carolyn Flynn 30:58 40-44 Robin Lucas 25:36 Cortney Rushforth 26:08 Dea Finigan 28:22 Mary Campbell 28:24 Kristen Hughes 28:26 45-49 Kendra Carlton 23:41 Tina Miller 23:42 Stephanie Stebich 26:10 Sylvia Harmon 26:15 M Courage-Burnett 27:30 50-54 Molly Hagan 25:47 Sheryl Santos 26:06 Kim Ward 28:02 Laurie Partain 30:20 Pam Comfort 31:18 55-59 Candy Klein 27:41 Robbin Olliges 32:02 Susan Adami 33:47 Leilani Siaki 34:34 Patti Couch 34:36 60-64 Charlea Sherman 29:45 Chris Panitz 31:01 Diane Hunt 35:31 Lynda Unruh 36:55 Bonnie Selander 37:44 65-69 Ettie Goldy 32:39 Gennell Sam 46:11 70-74 Penny Rooks 33:12 Suzanne Dircks 36:43 Sharon Lynch 39:27

Scotiabank Half Marathon June 22nd, Vancouver, B.C.

MALES Top Five Overall Dylan Wykes Kip Kangogo Rob Watson Sami Jibril James Finlayson 19 & Under

1:03:51 1:05:13 1:07:14 1:07:37 1:08:20

Winter Tumbaga 1:24:14 Nelson Ip 1:28:21 Shane Terrillon 1:30:29 Roan Mcmillan 1:31:33 Maito Hisamatsu 1:33:26 20-24 Sami Jibril 1:07:37 Evan Elder 1:11:54 Paul Young 1:17:29 Robert Ragotte 1:19:31 Colin Schlosser 1:20:38 25-29 Solomon Rotich 1:08:24 Jeff Symonds 1:10:20 Timothy Aukshunas 1:12:32 Yuki Fukushima 1:18:47 Drew Nicholson 1:22:49 30-34 Dylan Wykes 1:03:51 Kip Kangogo 1:05:13 Rob Watson 1:07:14 Richard Mosley 1:11:16 Nicolas Jirot 1:11:48 Additional Subscribers David Jackson 1:26:32 Stephen Lee 2:35:16 35-39 David Jackson 1:08:46 Craig Mcmillan 1:14:36 Alex Grimbley 1:19:15 Scott Kesteloot 1:21:11 Dave Lewis 1:21:58 Additional Subscribers Chris Brown 1:46:38 Jose Garcia 1:52:12 40-44 James Finlayson 1:08:20 Craig Odermatt 1:12:49 Adrian Simkins 1:22:38 Joe Olivier 1:24:22 Richard Dueck 1:25:18 45-49 Neil Holm 1:14:14 Larry Lorette 1:22:22 Corey Nislow 1:23:15 Nixon Tim 1:24:50 Shubhayan Sanatani 1:24:53 Additional Subscribers Ed Wong 2:05:16 Brian Williams 2:06:16 Greg Williams 2:09:16 50-54 Mark Bennett 1:14:10 Anthony Skuce 1:16:50 Tim Smith 1:24:18 Brian Stewart 1:25:14 Robert Watt 1:27:25 Additional Subscribers Ian Brown 1:37:40 David Jackson 1:52:39 55-59 Hugh Marsden 1:22:22 Wayne Crowe 1:24:04 Arthur Boileau 1:27:28 Charlie Haskett 1:30:00 Dave Horsfield 1:35:05 Additional Subscribers Don Young 2:03:29 60-64 Mario Vargas 1:21:44 Masoud Nabavi 1:34:07 Brian Joel 1:42:23 Stuart Nurse 1:45:38 William Goldstein 1:48:27 Additional Subscribers Paul Church 2:24:02 65-69 Ed Ansems 1:37:13 Terry Riggins 1:37:39 Robin Barber 1:43:33 Bruce Kennedy 1:44:45 Jeff Coleman 1:44:52 70-74 Bernard Joss 1:49:35 Tony David 1:56:09 John Hollifield 2:00:24 John Mcfarland 2:05:27 Kjell Rubenson 2:07:37 75 & Above Michael Breeze 2:13:52 Ats Yasui 2:16:02 Joe Turtle 2:16:28

NORTHWEST RUNNER

Frank Mckenna Michael Price

FEMALES Top Five Overall

2:49:44 3:10:10

Lanni Marchant 1:13:40 Kate Bazeley 1:16:38 Marilyn Arsenault 1:16:50 Kimberley Doerksen 1:16:59 Catherine Watkins 1:17:42 19 & Under Adrienne Gomes 1:28:25 Josephine Simpson 1:45:13 Emily Bonshor 1:46:29 Philippa Swartz 1:48:39 Suraya Clemens 1:51:55 20-24 Kimberley Doerksen 1:16:59 Kristyn Webster 1:26:01 Cara Mcculloch 1:29:19 Katherine Mcneill 1:31:20 Julie Sheppard 1:32:07 25-29 Courtney Olsen 1:19:04 Lisa Brooking 1:20:56 Kirstin Smart 1:22:14 Shauna Gersbach 1:22:54 Jen Moroz 1:23:12 30-34 Lanni Marchant 1:13:40 Kate Bazeley 1:16:38 Anne-Marie Madden 1:18:15 Melissa Ross 1:21:53 Amy Schneeberg 1:23:10 35-39 Christy Lovig 1:23:25 Lisa Rossetto 1:32:22 Natalie Taylor 1:34:53 Krista Powell 1:36:13 Tracey Wheeler 1:36:33 40-44 Catherine Watkins 1:17:42 Lori Durward 1:21:57 Melanie Kassel 1:26:33 Janet Lun 1:30:25 Yanna Debelic 1:30:35 45-49 Marilyn Arsenault 1:16:50 Tania Tasaka 1:28:55 Cheryl Stevenson 1:31:42 Lara Boyd 1:33:43 Teresa Nightingale 1:35:43 Additional Subscribers Stephanie Stebich 1:56:48 Rebecca O’Neil 2:07:41 50-54 Kimberley Gagliano 1:28:55 Elizabeth Admasu 1:40:59 Christine Moric 1:41:17 Melinda Williamson 1:42:12 Jocelyne Leblanc 1:42:51 55-59 Nancy Coles 1:39:09 Elizabeth Edmunson 1:39:46 Kate Alllard 1:40:09 Rhonda Gallant 1:42:00 Cynthia Stout 1:44:00 Additional Subscribers Susan Hall 1:56:48 Sue Padden 2:28:04 60-64 Margo Lillie 1:52:42 Darcy Billinkoff 1:54:30 Linda Bentley 1:56:04 Norma Zeron 1:56:26 Allison Ross 1:57:28 65-69 Roslyn Smith 1:41:19 Lynne Spence 2:00:31 Gayle Robinson 2:03:13 Lynn Walters 2:06:17 Barb Nicholson 2:08:54 70-74 Charlotte Gyoba 2:34:38 Jeannie Mura 2:38:31 Sherry Monahan 3:00:32 Eiko Sakamoto 3:08:22 75 & Above Bettyjean Mchugh 2:41:18 Trudy Hoskins 2:43:20 Delia Visscher 3:27:33

Tesoro 5K & 10K June 28th, Anacortes

5K MALES Top Five Overall

Alexander Mitchell 16:13 Trevor Derie 18:35 John Krystof 18:41 Eric Bell 18:53 Dawson Andrews 20:08 19 & Under Alexander Mitchell 16:13 Trevor Derie 18:35 Dawson Andrews 20:08 Jared Hanson 20:56 Ben Peden 21:57 20-29 John Krystof 18:41 Andrew Palmby 27:04 Travis Swing 27:52 Frank Sosa 32:42 Hillary Young 40:38 30-39 Ian Haynes 21:28 Chris Wilde 25:05 Michael Rauwolf 26:03 Byron Yates 29:40 John Van De Grift 31:57 40-49 Eric Bell 18:53 Michael Rose 20:11 Kurtis Mccloud 20:52 Steve Duncan 21:41 Paul Shuckerow 22:58 50-59 David Mitchell 20:22 Steve Peschek 21:50 Pat Rawlins 21:53 Randy Davis 25:37 Carl Williams 26:41 Additional Subscribers Edward Kolasinski 29:29 60-69 Ron Chew 21:49 William Waters 21:51 Mark Tibbles 23:55 Todd Knapp 27:50 Gary Youngs 29:27 Additional Subscribers David Erickson 31:54 70 & Above Dallas Wylie 28:13 Jerry Dietrich 30:11 Larry Larsen 32:57 Richard Redmond 33:52 Myron Phillips 39:44

FEMALES Top Five Overall Kristen Garcia Annalisa Krystof Quincy Gale Sophia Riccardi Andie Kolasinski 19 & Under Kristen Garcia Quincy Gale Sophia Riccardi Andie Kolasinski Chahala Handy 20-29 Dana Hendry Lorette Beck Leigh Newman-Bell Autumn Ole Lindsy Swing 30-39 Annalisa Krystof Holly Wakefield Laurel Bryant Elisa Smith Koreena Haynes 40-49 Johanna Harvey

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18:48 20:38 21:51 22:13 23:32 18:48 21:51 22:13 23:32 25:54 25:11 27:01 27:27 29:04 29:47 20:38 23:49 24:31 25:13 27:56 23:48

Terri Gray 23:57 Melissa Talbot 24:01 Pattie Rosson 24:50 Tawnya Brewer 25:12 50-59 Catherine Davis 25:36 Sarah Hammock 25:51 Dawn Dietrich 28:13 Kim Delker 28:36 Karen Kean 29:08 Additional Subscribers Jackie Shorthouse 33:45 60-69 Maggie Hurtig 32:59 Huong Phan 34:56 Nancy Larsen 35:58 Jeannie Driskill 40:21 Pam Smith 40:44 70 & Above Betty Dietrich 43:44 Linda Rinker 49:05 Carmen Olmedo 51:55 Kam Chang 1:00:39

Tesoro 10K MALES Top Five Overall

Mark Burke 35:21 Pieter Andrews 37:42 Gregory Jones 38:33 Kevin Bennett 39:12 R.J. Koolwijk 41:44 19 & Under Pieter Andrews 37:42 Cesar Daal 44:13 Zach Vance 48:01 Kellan Herndon 48:30 20-29 Mark Burke 35:21 Gregory Jones 38:33 Brandon Peden 42:09 Andrew Fassmann 50:11 30-39 Brandon Volkman 43:04 Ryan Mahoney 44:08 Anthony Sanger 44:12 Brian Boe 45:46 Stephen Sexton 46:37 40-49 Kevin Bennett 39:12 R.J. Koolwijk 41:44 Don Sorensen 42:24 Brannon Mucke 42:48 Andrew Fountain 45:53 Additional Subscribers Scotty Railton 1:06:32 50-59 Jerry Crofoot 42:15 Dave Lipiatt 42:43 Todd Stowell 43:04 Ron Wichmann 43:38 Michael Brisbois 45:24 Additional Subscribers David Young 58:05 60-69 Bill Pech 46:19 Lanny Bergner 48:00 Scott Klippert 48:19 Patrick Curry 50:21 William Staffenhagen 52:12 Additional Subscribers Jim Boer 53:07 David Driskill 58:11 Mike Simpson 59:44 70 & Above Roger Collier 53:55 William Stauffer 1:02:03 Delmer Lang 1:04:25 Keith Wood 1:06:16

FEMALES Top Five Overall

Ilse Mittendorff Larissa Kolasinski Alexandra Laiblin Leonie Sommer Christine Campanelli 19 & Under Larissa Kolasinski Alexandra Laiblin

40:54 41:13 42:04 43:47 45:03 41:13 42:04

Megan Estenson 55:45 Erica Sugatan 1:02:14 20-29 Leonie Sommer 43:47 Emily Spracklin 45:31 Michelle Wrobbel 48:04 Jamie Yanagisawa 56:58 Raezzelle Conopio 1:10:51 30-39 Christine Campanelli 45:03 Tanya Sanger 49:50 Nadia Ancona 50:35 Tamara Sutter 56:50 Brandy Thompson 59:08 40-49 Ilse Mittendorff 40:54 Shelly Geist 46:20 Jennifer Rozler 48:30 Micaela Jensen 49:13 Kelly Hjelle 49:21 Additional Subscribers Jodi Yeager 59:13 50-59 Cheryl Mercer 47:48 Maureen Frank 50:00 Arlane Olson 50:00 Kathy Herndon 54:01 Maria Stochl 56:08 Additional Subscribers Alyeen Barry 1:28:03 60-69 Nancy Harden 1:00:19 Huong Delabar 1:00:34 Maureen Arestad 1:05:16 Marilyn Marshall 1:14:04 Heather West 1:15:19 70 & Above Judy Fisher 52:09 Vicki Griffiths 1:00:07 Barbara Macklow 1:13:31

AD INDEX RACES

Alki Beach 5K...............................41 Anacortes Art Dash.................. 26 Bellingham Bay Marathon.......9 Brighter Futures Run...............44 CNW All-Comers Meets......... 52 Cougar Mountain Series........ 49 FitOne Half Marathon.............40 Hamster Endurance Runs......44 Labor Day Half...........................2-3 Luma Glow Run......................... 37 Northwest Trail Runs............... 42 Over the Narrows...................... 47 Portland Marathon.....................7 Poulsbo Marathon.....................41 Pound the Ground................... 37 Quilcene Half.............................. 47 Race for a Soldier...................... 21 Rock ’n’ Roll Las Vegas............ 55 Run Like a Viking 5K................. 45 Seattle Marathon 10K..............19 Skagit Flats Marathon.............56 Spokane Marathon.................. 26 Tacoma Narrows Half...............15 Tri-Cities Marathon.................. 43 You Go Girl Half..........................23

GOODS & SERVICES

Brooks Shoes.................................5 Join Club Northwest................46 Hoka One One.............................11 Hoka One One Dealers............17 Scott Shoes.................................. 49 Skechers........................................ 27 Subscribe to Northwest Runner........................................13 Therapeutic Associates..........25

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