RaceCenter Northwest Magazine - June/July 2013 by RaceCenter

inside THE HARDEST HALF MARATHONS IN THE NW

June/July 2013

Trail

Time

Training for Trail Races + Trail Shoe Guide

RaceCenter columnist Matt Hart navigates the trails of Eastern Washington in April.

Appetite and post-exercise nutrition Create your own training camp Destination: Coeur dâ&#x20AC;&#x2122;Alene, ID

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Start

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This is how we choose to remember the Boston Marathon and we at RaceCenter Northwest look forward to attending the event once again in 2014.

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Train with us. Run or waLk a fuLL or half marathon, cycLe a century or compLete a triathLon to heLp enhance, proLong and save Lives of patients. San Diego Olympic Triathlon, 9.07.13 I Ride the Rogue Bicycle Classic, 9.21.13 Portland Marathon, 10.06.13 I City of Trees Marathon, 10.13.13 Nike Women's Marathon, 10.20.13 Want to learn more? www.teamintraining.org or call 1-800-482-TEAM Follow us on Facebook ··Team In Training Oregon/SW Washington"

FEATURES

Table of contents

SPORTS MEDICINE

34 THE NORTHWEST’S NEWEST RUNNING LAB

Brook Gardner

THE HARDEST RACE YOU’LL EVER LOVE

36 10 OF THE MOST DIFFICULT HALF

MARATHONS IN THE NORTHWEST

Scott Lommers

38 DESTINATION: COEUR D’ALENE, ID

Shannah Werner

ENDURANCE SPORTS MEDIA GROUP 42 TRAIL SHOE GUIDE

Brian O’Connor

10 FROM THE EDITOR

DEPARTMENTS + COLUMNS

BRIEFS

18 TRAINING TOOLBOX

Adnan Kadir

21 ATHLETE PROFILE

Shannah Werner

NUTRITION

Stephanie Howe, MS

NOTES FROM USATF OREGON

Jonathan Marcus

28 TRAINING

Max King

PRO’S CORNER

Chris Bagg

32 THE DIRT

Jeff Browning

EVENT CALENDAR

ON THE COVER: RaceCenter columnist Matt Hart runs through the hills of Eastern Washington during this year’s Yakima Skyline Rim 50K on April 21 where he finished second in just over five hours. Photo: GLENN TACHIYAMA PHOTOGRAPHY Above TOP: Check out some of the latest in trail running footwear in this issue – page 42. Photo: COURTESY NEW BALANCE

Above: Writer Scott Lommers profiles some of the hardest half marathons in the Northwest including Boise’s infamous Race to Robie Creek – page 36. Photo: RAY MULLINS / SAWTOOTH PHOTO PROS

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C a l e n da r o f e v e n t s oregon enduro series Mountain bike race 6/8-9, oregonenduro.com three sisters Marathon 6/8, threesistersmarathon.com

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dirty Half Marathon 6/9, footzonebend.com subaru outside games 6/25-30 subaruoutsidegames.com Pacific Crest triathlon 6/28-30, aasportsltd.com smith rock sunrise Classic 7/6, smithrockrace.com deschutes dash triathlon/duathlon 7/13-14, deschutesdash.com Cascade lakes relay 8/2-3, cascadelakesrelay.com Usa Cycling Masters road nationals 9/4-8, visitbend.com/usacycling leadman triathlon 9/21, leadmantri.com flagline 50k run 9/22, superfitproductions.com Halloween Cross Crusade 10/25-27, halloweencyclocross.com Us gran Prix of Cyclocross 12/7-8, usgpcyclocross.com Usat&f Club Cross Country nationals 12/14-15, visitbend.com/crosscountry

Truly Inspired By the time you read this, the events that transpired in Boston on April 15 will likely have been swept under the rug by most mass media outlets. The six o’clock news will revert to tech stock sell-offs and other trite headlines during their daily broadcasts. But as of this writing, a mere 72 hours has passed since the atrocities committed in one of America’s greatest cities. I was in Boston on Monday covering the marathon. I watched runners stream down Boylston Street toward the finish line, and discussed the event with fellow journalists. The finishers’ facial expressions were not unlike those I’ve seen at hundreds of other races over the years, conveying relief, excitement, exhaustion, and sometimes bewilderment. But beneath the shortness of breath and grimaces was the underlying feeling of happiness — that feeling of satisfaction we’ve all felt when crossing the finish line. The events that occurred in Boston on that fateful day transformed much of the happy, jovial atmosphere of Patriot’s Day into sorrow, fear, angst, and panic. The feeling of shock was overwhelming. And it’s a day that many of us will never forget, regardless of our proximity to the epicenter of the tragedy. I have often found immense inspiration on race day, whether participating or spectating. Over the years, it’s been our privilege to share stories of personal triumph buoyed by the will of the human spirit. Despite the atrocities committed in Boston on Monday, it has been amazing to watch the running communities across the country unite and show their support for the victims, their families and the Boston community. As others have stated, I believe that the worst in humanity has truly brought out the best in us. It’s been a rough week. But when I pull myself away from the mass media coverage and focus on the humanity and kindness that have been shown in the past 72 hours, I am truly inspired. I hope you are as well. See you at the races — and in Boston in 2014!

Brook Gardner brook@racecenter.com

yoUr adventUre begins at visitbend.CoM

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bend, oregon

Love your life a little more a t visitbend.com

Broken Top near Bend OR | photo: Pete Alport/Visit Bend

VICTAH / PHOTORUN.NET

briefs

June/July 2013 VolumE 21. Issue 3 4836 SW Western Avenue Beaverton, Oregon 97005

Phone

(541) 617-0885

Fax

(541) 610-1636

Web

Editor

Copy Editor

Graphic Design

Art Director

Publishers

Advertising Director

brook@racecenter.com www.racecenter.com Brook Gardner Jennifer Browning Goodeye Creative, Inc. Jeff Browning Carol & Jon Atherton Brook Gardner

Contributing writers

Chris Bagg, Jeff Browning, Jennifer Browning, Dave Campbell, Craig Dean, Tim Dooley, Matt Hart, Stephanie Howe, MS, Adnan Kadir, Max King, Ruggero Loda, Scott Lommers, Richard Lorenz, Jonathan Marcus, Brian O’Connor, Shannah Werner Contributing Photographers

Andy Atkinson, Dan Campbell, Steve Dipaola, Win Goodbody, Pat Malach, Ben Moon, Tim Moxey, Brian Penrose, Evan Pilchik, Tyler Roemer, Victah Sailer, Glenn Tachiyama, Bob Woodward

The entire contents of this magazine are Copyright 2013 RaceCenter Northwest magazine. RaceCenter Northwest magazine is a Trademark of AA Sports, Ltd. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without written permission from the publisher. RaceCenter Northwest is published five times a year and is available through paid subscription, newsstands and specialty stores in Oregon, Washington, Montana, and Idaho.

Editorial Submissions. Unsolicited materials are welcome and will be considered for publication. The publisher assumes no responsibility for errors, omissions or any unsolicited materials submitted. RaceCenter NW magazine will not be held responsible for returning submitted materials. Please contact us for additional submission guidelines. Annual Subscription. $12 / $18 (2 years). To subscribe, send payment to address above. Please include current address and phone. Subscriptions are also available online at racecenter.com. Subscriber Services. Your satisfaction is very important to us. RaceCenter NW magazine is sent out USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly. You can mail your change of address to us at: 4836 SW Western Avenue, Beaverton, OR 97005. Media Partners. Friends of Forest Park, Oregon Bicycle Racing Association, TRI NorthWest, and USATF Oregon.

Track and field fans will once again have a chance to watch the nation’s best athletes duke it out in Eugene for a coveted spot on the U.S. Olympic team in the summer of 2016.

Eugene to host 2016 Olympic Track Trials Where better to hold the Olympic Trials than TrackTown USA? The 2016 U.S. Olympic Team Trials for Track & Field is headed to Hayward Field in Eugene, OR for the third consecutive year on July 1-10, 2016. The Trials will showcase more than 1,000 of the nation’s finest athletes as they compete for a spot on Team USA. “Eugene set the bar high for what it means to host an Olympic Trials in 2008, and in 2012 they exceeded anyone’s expectations with a truly spectacular, world-class event,” said USATF CEO Max Siegel. It’s the largest national championship track meet in the world, and it’s in our own backyard. This is one event you don’t want to miss. Info: www.gotracktownusa.com

The Inferno Debuts In August Mark your calendar for August 31, 2013, when the newest event in obstacle-course racing descends on Salem, OR at the Oregon 4-H Center. If you’re already a fan of obstacle course racing, take heed. The Inferno includes all the fun you’ve come to know and love, but with a distance swim and without the mud. The 13.1-mile course contains more than 20 difficult obstacles and a ¼-mile swim. Plus, it’s for a great cause. The Inferno has partnered with Action for Healthy Kids® to help end childhood obesity. Info: www.racetheinferno.com

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Inaugural Bakers Dozen 1/2-Marathon Series Rolls into Second Half of 2013 The Bakers Dozen Series, presented by Athlinks, is comprised of 13 locally produced half marathons in the Northwest (AKA “Home Baked Miles”). To date, the first six races have been completed, with seven slated in the months ahead. The participating Bakers Dozen events were selected because they all give back to their local communities in numerous ways through support of local charities, children’s programs, and high school sports programs, as well as health and fitness initiatives across the region. Participants will get ranked against other runners in the region and will be offered the chance to race for FREE in 2014. A list of the 13 participating races can be found on the official website or on the Bakers Dozen ad in this issue of RaceCenter Northwest. Info: www.aasportsltd.com/bakersdozen

TAKAO SUZUKI

briefs

ViSiT aNy Of Our LOCaLLy OWNEd JaMBa JuiCE® LOCaTiONS:

Forest Park Trail Marathon and Half Marathon Returns in August The third annual Forest Park Trail Marathon and Half Marathon are scheduled for August 17, 2013 in Portland, OR. The event is an effort to raise awareness and resources to continue the maintenance of popular Forest Park. The first two years saw just over 200 runners, and race organizers are hoping for a huge turnout this year. It’s worth noting that 100 percent of the proceeds go to Forest Park trail maintenance and habitat restoration.

2013

READER SURVEY

Info: www.forestparkmarathon.com

We want to know more about our readers.

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The Forest Parkentered Trail Marathon Complete our 2013 READER SURVEY and be to and winHalf a Marathon pair of rolls into its third year in 2013 and is slated for August 17. BROOKS® running shoes ($120 value - winner’s choice) or a BROOKS® PRIZE PACK ($240 value - choice of shoes) Please take a few moments to tell us more about yourself, your lifestyle and how this magazine can better serve your needs.

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We want to know more about our readers

Complete our 2013 READER SURVEY and be entered to win a pair of BROOKS® running shoes ($120 value - winner’s choice) or a BROOKS® PRIZE PACK ($240 value - choice of shoes) Please take a few moments to tell us more about yourself, your lifestyle and how this magazine can better serve your needs. Complete the survey today at: www.endurancesportsmedia.com/survey *Products supplied are subject to availability. BROOKS® reserves the right to substitute comparable product. Values are estimated.

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ADVERTISEM ENT

The Portland Marathon: Best of the Best! by Yakihiko Yamaoke

ith hundreds of marathons and half marathons in the US annually, each offering a different experience by virtue of location, course, and size ... what is it that sets an event apart from all the others-and makes it special or unique? In the great Pacific Northwest, the Portland Marathon, now in its 42nd year, has carved out a niche for itself in many respects, including becoming known as the event with the best swag, for having the highest percentage of female participants for any mixed marathon in the US, and for being walker friendly.

58% Women -

8 Hours

With respect to the high percentage of women, Event Director Les Smith notes "In the 40+ years since the Portland Marathon's inception, the event has evolved to embrace and encourage an increase in women's participation over the years. As a grass roots event with a fast and forgiving course remaining open for 8 hours, with no prize purses for elites or qualifying times, the Portland Marathon became known as a welcome-all and great first-time event. Consequently, it experienced an exponential growth in the number of female participants, and became a go-to event for women of all ages and abilities during a time when women were beginning to make their mark in the marathon.

Best Event Swag "Our goal is providing the best marathon experience possible, and making each and every participant feel like a winner... which includes providing custom name bibs and lavishing each of them with the best swag at the end of the journey-like the single rose (the City of Portland's symbol) offered to each finisher, a pendant that can be worn on a necklace or bracelet which is a 1/2" size replica of the award-winning finisher's medal they'll also receive, plus an event coin, poster, TWO performance shirts (in men's and women's sizing), and our traditional Northwest tree seedling for finishers to each take home and plant in commemoration of their achievement-not to mention the cornucopia of replenishment food and beverages provided," says Smith. "We are fortunate to have an Expo/Start/Finish and Awards Presentation within a four block radius---all in downtown Portland in the center of the best in amenities from lodging to restaurants, shopping and entertainment. We also haven't overlooked the not-so-little things either-like having more than enough porta-potties at the start, ample aid stations, and with a volunteer ratio of one for every two runners, we want our participants to know we've got their backs, as they say. And walkers can rest assured we are waiting for them at the finish, even if they miss the 8-hour limit the City gives us. Plus our on-course entertainment is unrivaled, with 80+ groups at 53 locations'"

Great Weather -

Great Destination City

Uniqueness notwithstanding, the Portland Marathon offers a premier experience for runners and walkers of all ages

and abilities, with a field that's big-but not too big, perfect Fall running weather (race day start temperature of 50-551, excellent value for the entry fee, all at a fabulous destination in the lush, green Pacific Northwest.

Standing Strong with Boston The 2013 Portland Marathon will be dedicated to the memory of those impacted by the Boston Marathon tragedy, and all finishers will receive a memorial coin in honor ofthose who suffered. Says Smith, "The running community must show solidarity in the wake of this devastating event, stay strong and not give in to fear. With this in mind, we've launched the "Speak with Your Feetâ&#x201E;˘'' campaign, a series of promotions to raise funds for the Boston victims, and show support for our friends and colleagues at the Boston Marathon, as well as the worldwide community of runners who participated there. Runners and walkers may show their support through this campaign in a variety of ways-by purchasing a Speak With Your Feetâ&#x201E;˘ shirt, joining our Speak With Your Feetâ&#x201E;˘ Team and running or walking the 2013 Portland Marathon, or by simply making a donation. To learn more, and to register for our October 6th, 2013 event, go to our website today at portlandmarathon.org.

Portland’s Brett Ely shows off her bounty after winning the Iwaki City Sunshine Marathon earlier this year.

Run for a Soldier in Gig Harbor Post Traumatic Stress Disorder (PTSD) led to death of PFC Kyle Marshall Farr in 2009. Looking for a way to honor her son’s life, Leslie Mayne started Run For A Soldier. The hugely successful event (it draws an average of 1,300 runners and raises more than $100,000) offers a new meaning for

PTSD: Permission to Start Dreaming. The third annual Race For A Soldier is set for September 29, 2013 in Gig Harbor, WA. Race distances include a half marathon, 2-mile, and kids’ fun run. And net proceeds go to organizations that help soldiers recover from war and readjust to civilian life. Info: www.raceforasoldier.com

Half-Marathon Growth Continues, Record Numbers Toe the Line The latest Running USA’s Annual Half-Marathon Report presents an impressive compilation of halfmarathon statistics. The most popular distance in America (as well as the fastest growing distance), the largest half marathon goes to Göteborg in Sweden. In 2012, approximately 1.85 million Americans crossed half-marathon finish lines — 60 percent of them were female. Even the half marathons themselves are growing at record rates. Last year, 36 U.S. half marathons had 10,000 (or more) finishers. And for all you half-marathon fans, there’s no limit to choice. In 2012, there were more than 1,500 U.S. half marathons. Info: www.runningusa.org

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At the Races: Portland Runner Brett Ely Sets Marathon Records in Kauai and Japan The Pacific Northwest is home to some of the world’s most impressive athletes. And Brett Ely fits right in. In 2012, Ely smashed the Kauai Marathon women’s record in a time of 2:46:05. The Kauai Marathon and The Iwaki City Sunshine Marathon partner by hosting the winner to their respective races. So in April, Ely traveled to Iwaki City, Japan for the Iwaki City Sunshine Marathon. In what was her first international running competition, Ely won with a record time of 2:49:04. No doubt, her running resume is impressive. But there’s more. Prior to coming to Oregon, Ely worked as a research technician and coordinator at the U.S. Army Research Institute of Environmental Medicine. Now she’s a doctoral student in the Human Cardiovascular Control Lab at the University of Oregon’s Department of Human Physiology. She competed in the U.S. Women’s Marathon Olympic Trials in 2004, 2008 and 2012. Look for her again in 2016.

COURTESY IWAKI CITY SUNSHINE MARATHON

briefs

2013 NEW RACE

SUNDAY SEPTEMBER 22

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BRIEFS

AA Sports Multi-Sport Summer Series Passport (TRIPASS14) Announced The AA Sports Multi-Sport Summer Series Passport (TRI-PASS14) was recently announced, and will provide 20 event participants with the chance to race for FREE in 2014 (valued at $1,080). Participants within the Summer Series events will accumulate points that will be tabulated at the end of the series (rankings). Twelve ranking-based “top performers” and eight “frequent racers,” based on the number of series races completed, will receive the TRI-PASS14. TRI-PASS14 free entries are nontransferable and will be valid for only the 2014 Multi-Sport Summer Series events. Info: www.trinw.com

O2 Endurance Performance Coaching Relocates to New Portland Location On May 1, 2013, the O2 Endurance “Pain Cave” relocated to 3015 SE Berkley Place in Portland, OR. Run by Bryant and Janet Howard, the new O2 Endurance Training Center features an expanded computrainer multi-rider system (16 spots), Woodway treadmills, an altitude chamber (hypoxic training), personal lockers, bike storage, midday workouts, more bike workout options, swim/ bike combos, clinics, training races, locker rooms, showers, sauna, pool, weights, plenty of parking, and more. Want to check it out? Head to the open house on June 2 from 10-2. Info: www.o2endurance.com

Summer Sprint Series Returns for 2013 The popular annual Athletes Lounge Triathlon Training Races kick off on July 10 at Henry Hagg Lake, just 45 minutes west of Portland. This is just the place for first-time triathletes to give it a go. Each training ride features a 300-yard swim, 10mile bike and 2-mile run. Now in its fourth year, this safe and educational environment boasts knowledgeable volunteers, plenty of post-race food, and lots of swag. And, at just $30 per event (including a post-race barbecue), you really can’t go wrong. Dates include July 10, July 24 and August 7; all three pressure-free events run from 6:30 p.m. - 8:00 p.m. on Wednesday evenings. Info: www.athleteslounge.com

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BRUCE WODDER / PHOTORUN.NET

TRAINING TOOLBOX

Pre-Race Rest Days

Timing Is Everything Adnan Kadir You’ve spent months preparing for your event. You’ve built your aerobic base, added speed and strength, and now you’re tapering for the big day (or days). You are aiming for a peak — the perfect combination of fitness and freshness. What do you do in the days just prior to your race in order to achieve this? Like the answer to so many coaching questions, it depends on a few things. First, it depends on the length of your event. Second, it depends on you. Finally, it depends on the weather (no joke!). Let’s address these one at a time. Most athletes do well with a rest day two days before their target event, and a “tune-up” day the day before. However, not everyone does and it may take some experimentation to find out what works best for you. A common error is to do too much in the days preceding a target event. If your event is several days long (a stage race, or two triathlons on two successive weekend days), it’s usually better to rest completely or perhaps go for a light spin of no more than one hour in length the day before. If your event is a short one-day event such as a time trial, go ahead and do a full tune-up. The sort of tune-up you do depends upon… You! Riders who are short-distance specialists often benefit from tune-ups that include some spinning followed by several short, intense efforts. These aren’t full-on anaerobic capacity efforts, but rather one step down from that — VO2 efforts. They should be long enough to elicit a muscular response, but short enough to not wear you out. Endurance specialists usually do better with efforts that are a bit longer, though less intense - two or three 5+ minute LT efforts in a one-hour session, for example. Whichever tune-up suits you best, make sure to cool down thoroughly afterwards, drink plenty of fluids, and have a snack. To some extent, what you do in the days prior to your target event depends on the weather. Provided that you are acclimatized to the weather that is likely to be at your event, you may not have to change much. However, if you’re coming from a cool environment to race in a hot one, or vice versa, there are some things you can do to make sure you arrive at your peak. For the former, keep cool as much as possible. Avoid sitting out in the sunshine, drink lots of water, and skip your day-before tune up. For the latter, make sure you get a good tune-up in, keeping your muscles and torso warm, and stay warm when you’re not exercising. Shivering, even a little, burns muscle glycogen that you’ll need for your event. By optimizing the days leading to your target event, you will ensure that you arrive fresh, fit, and ready to go. These guidelines will get you started, but don’t be afraid to try different protocols. Through a combination of experience and experimentation, you’ll discover what works best for you. Adnan is a USAC-certified Level 1 cycling coach who believes that in sport, as in life, it is important to strike a balance between the various aspects of what one does. Adnan has been a competitive cyclist and triathlete for nearly 25 years. His full-time coaching practice can be found at www.aeolusendurance.com

Portland’s Wahine All Women’s Triathlon & Duathlon Returns in August The Wahine All Women’s Triathlon will take place on Saturday, August 3, 2013 at Blue Lake Park in Fairview, OR. The Hawaiian-themed event consists of a sprint triathlon, Tri-iT (novice) triathlon, a

sprint duathlon, and the Wiki Keiki Kid’s Splash Pedal-n-Dash. It’s part of a two-day event that includes the Mid-Summer Triathlon/Duathlon on Sunday. Sign up soon — there’ll be something for everyone. Info: www.aasportsltd.com/wahine

briefs

Info: www.buduracing.com, www.usatriathlon.org

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Age-Group National Champions

Overall Male: Rusty Pruden (Kirkland, Wash.)..................2:09:19 Overall Female: Kimberly Pancoast (Redmond, Wash.)...2:18:40 Clydesdale: Terrence Feeney (Tacoma, Wash.).................. 2:54:56 M19&U: Jack Toland (Kirkland, Wash.)................................... 2:14:23 M20-24: Evan Pardi (Yachats, Ore.)........................................ 2:12:38 M25-29: Jeff Wilson (Lakewood, Ohio)...................................2:11:46 F25-29: Kimberly Pancoast (Redmond, Wash.)....................2:18:40 M30-34: Rusty Pruden (Kirkland, Wash.)...............................2:09:19 F30-34: Jennifer Santoyo (Seattle, Wash.)........................... 2:32:42 M35-39: Stuart Ayling (Lake Tapps, Wash.)...........................2:16:59 F35-39: Mari Chandler (Zephyr Cove, Nev.)............................2:33:28 M40-44: Michael Rushton (Baker City, Ore.).......................... 2:13:36 F40-44: Patty Bredice (Kirkland, Wash.)............................... 2:34:51 M45-49: Greg McNeil (Los Altos, Calif.)...................................2:15:59 F45-49: Kim Mygatt (Campbell, Calif.)...................................2:46:14 M50-54: John Geissinger (Austin, Texas).............................. 2:29:32 F50-54: Ann Davidson (Portland, Ore.)................................. 2:28:38 M55-59: David Burkhart (Brighton, Mich.).............................2:19:43 F55-59: Patty Peoples-Resh (Redlands, Calif.)......................2:41:02 M60-64: John Lies (Lawrenceburg, Ind.)...............................2:36:53 F60-64: Lynda Neuman (Los Angeles, Calif.)........................3:19:26 M65-69: Wolf Hillesheim (El Sobrante, Calif.)...................... 2:52:29 M70-74: Garry Porter (Olalla, Wash.)......................................3:20:51 M75-79: James Girand (Palo Alto, Calif.)................................ 3:18:57

Traveling This Summer? You’ll find copies of RaceCenter Northwest at local running specialty StSrprainilg ho stores, triathlon and bike shops, guidee select Jamba Juice locations and dozens of events throughout the chicago athlete region.And if you’re traveling out of the area this summer, pick up a copy of one of our 21 affiliate publications: Chicago + Athlete, Endurance Magazine (North and South Carolina), Florida Running and Triathlon, Get Out There – East (Eastern Canada), Get Out There – West (Western Canada), Hawaii Sport, Los Angeles Sports and Fitness, Marathon and Beyond (national), New England Runner, New York Runner, Oklahoma Runner and Triathlete, Outdoor Athlete (Michigan), Outdoor Sports Guide (Utah), Northwest Runner (Washington), Midwest Events (Minnesota), Run Washington (Washington DC, Virginia, Maryland), Runner’s Gazette (Pennsylvania, New Jersey), Silent Sports (upper Midwest), Tail Winds (Arizona, California, Texas, Utah, New Mexico, Colorado), Texas Runner & Triathlete (Texas, Louisiana, Oklahoma, Arkansas, New Mexico). RaceCenter Northwest is a proud member of the Endurance Sports Media Group. Meet CliM Sean ber McCo ll Safe runn ing in th e he at

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Northwest Athletes Dominate USAT Long Course Duathlon National Championship The USA Triathlon Long Course Duathlon National Championship was held in conjunction with the Mount Rainier Duathlon in Enumclaw, WA. More than 200 multisport athletes raced for national titles and spots on Team USA. The event included an 8.2K run, 46.5K bike and a 6K run. For the women, Kimberly Pancoast (of Redmond, WA) claimed her first Long Course Duathlon national title in an impressive time of 2:18:40. She was followed by Ann Davidson (Portland, OR) in 2:28:38, and Jennifer Santoyo (Seattle, WA) in a time of 2:32:42. On the men’s side, Rusty Pruden (Kirkland, WA) won with a time of 2:09:19, followed by Jeff Wilson (Lakewood, OH) in 2:11:46 and Even Pardi (Yachats, OR) in 2:12:38. It was a highly impressive showing for Pacific Northwest athletes. Congratulations to all! The championship was the qualifier for Team USA for the 2013 ITU Long Course Duathlon World Championships on September 8 in Zofingen, Switzerland. The top 18 finishers in each age group qualified for Team USA. Good luck!

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athlete profile Mike Nicholas

Running for a New High Shannah Werner

BRIAN PENROSE / FINISHSHOTS.COM

A little more than a year ago, 33-year old Mike Nicholas was strung out on heroin, homeless and awaiting trial for manslaughter. His days consisted of “flying a sign” (writing on a cardboard box to ask for money for drugs) on 19th and Glisan in Portland, OR. He recalls walking around in socks he had worn for seven days straight. “I had $7.50 in my pocket and hadn’t changed my clothes in a week,” said Nicholas, who has been clean since May 11, 2012. He is living in an inpatient treatment facility run by Multnomah County. “I was walking with an acquaintance and asked if he knew where I could get a clean pair of socks. He told me he didn’t care about socks, he just wanted to get high. That was when a light bulb came on.” Life has taken a dramatic turn for Nicholas since his days of being high on drugs and living under the Steel Nicholas traded drug addition for runner’s high. He has Bridge. After about 30 days in recovery, Mike aspirations to run a marathon and eventually do a triathlon. he started running to help deal with the withdrawal symptoms from the drugs. On February 9, 2013, five days after he quit smoking, Nicholas ran in his first half marathon. He finished third in his division in Portland’s Heart Breaker Half with a time of 1:38:12. “Standing at the starting line, I remembered reading a quote, ‘When I stand at the starting line I find things about myself that are really exciting,’ and that’s how I felt,” said Nicholas. “When we got back to the facility, I went upstairs with my finishing medal, sat on my bed and started crying. I was holding the medal in my hands and thinking, this is what my life is today.” Nicholas began using drugs and drinking alcohol to fit in with people when he was just 13. At 24, he started using cocaine and eventually got hooked on heroin. When he was arrested on January 11, 2012, he faced charges for delivery and possession of drugs, as well as a manslaughter charge because the person who got the drugs from Nicholas died of an overdose. While it took several months for Nicholas to get clean and gain control of his situation, it paid off when he went for his final sentencing. Because of his progress, Nicholas was sentenced to only one year with early release for treatment. He graduated on April 20 and has two years of probation to complete his sentence. His goals include continuing to run, and learning how to be a healthy person without drinking or drug use. “I hope to create and maintain stability and balance in my life,” said Nicholas in March.“The people I have in my life now — I need to maintain those relationships. Running and swimming are a huge part of that because I love running races. This year, I really want to do a triathlon and marathon.”

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nutrition

Appetite

and Post-Exercise

Nutrition Stephanie Howe, MS

Part I. Appetite GLENN TACHIYAMA PHOTOGRAPHY

Our desire to eat is complex, influenced by various factors coming from both internal and external sources. The various signals are integrated within the hypothalamus of the brain where they act to either stimulate or suppress appetite. Because of the many factors involved, appetite is influenced by our day-to-day lifestyle. Within the body, internal signals (such as hormones) provide feedback to the brain about the energy status of the body. For example, when energy stores are low, signals are sent to the brain to stimulate appetite. Similarly, when energy is in abundance, signals are sent to suppress appetite. These hormones, referred to as appetite-regulating hormones, are responsible for influencing appetite within the hypothalamus of the brain. In contrast, external influences (such as the sight and smell of food) are usually independent of the needs of the body. Further, these hedonistic factors often override the internal regulatory signals of the body. For example, have you ever been satisfied after a meal only to continue eating when offered desert? The smell and sight of a tasty food or even social influences can override any internal signals sent by the body. Thus, appetite is not merely a subjective feeling, but a complex integration of internal and external feedback signals influencing appetite. Appetite and Exercise

How does exercise factor into the equation? We’ve probably all experienced hunger or lack thereof after exercise. It would make sense for appetite to be higher following exercise to replace the energy expended during the activity. However, this notion doesn’t always seem to hold true, as many individuals report not feeling hungry after exercise. A growing area of interest is the influence that exercise may exert on appetite-regulating hormones. Recent studies have shown that endurance exercise suppresses appetite by influencing appetite-regulating hormones. These changes occur after a single bout of endurance exercise, meaning that the changes occur immediately rather than as a training adaptation over time. It also appears that appetite suppression lasts for 60-minutes post-exercise before returning to normal, pre-exercise levels. There is further evidence that the intensity of exercise may also influence appetite. Studies comparing moderate-intensity versus high-

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intensity exercise have found a greater appetite suppression following high-intensity exercise. Although more evidence is needed, these early findings suggest that exercise intensity also influences post-exercise appetite. The relationship between exercise and appetite has several important implications. First, in terms of weight management, the ability of exercise to suppress appetite may be beneficial. Consideration of the timing of exercise and food intake may be important for developing weight management strategies. Second, in terms of performance, appetite suppression may reduce food intake immediately post-exercise. Since recovery from exercise is dependent on intake of fuel, postexercise appetite suppression may be problematic for an athlete. As a result, an athlete may have to develop strategies or find foods to consume even when not hungry. Part II. Post-Exercise Nutrition

As an athlete, food intake is an important part of training and performance. Besides just the type and composition of foods consumed, the timing of food intake is also important. One such area is food intake post-exercise. The importance of postexercise nutrition has been well established, and is practiced by most athletes. Many sport nutrition companies market post-exercise or recovery

Author Stephanie Howe has used her own athletic endeavors to put her nutrition knowledge to work. After a successful campaign as a nordic skier, Stephanie has taken up trail running and is performing quite well. She captured the women’s title at the Gorge Waterfalls 50K in March (pictured), placing 11th overall.

products for athletes to consume after workouts. Despite this conventional knowledge, many athletes delay or inadequately refuel following exercise. Thus, the importance of post-exercise nutrition cannot be overstated. During exercise, the body primarily relies on glucose for energy, which comes largely from stored muscle glycogen. Post-exercise, the body needs to replenish the glycogen used to fuel the activity. To do this, carbohydrate must be consumed after exercise. Failure to consume carbohydrates hinders recovery, as glycogen stores are not adequately replenished, and subsequent exercise is compromised. Think of it as the gas tank in a car: Enough gas is needed in the tank to drive. After a trip, the gas tank needs to be refilled to prepare for the next trip. If you neglect to refill the tank, the next trip starts off with a half-full tank and you can’t go as far. Although more complex, the body works in a similar manner. If recovery doesn’t occur before the next exercise session, then glycogen stores are even further depleted and performance is compromised. Over time, this can cause a downward spiral leading to fatigue, overtraining syndrome, and injury.

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nutrition

Table 1. Carbohydrate

& Protein Content of Various Foods.

Food

Amount

Carbohydrate (g)

Protein (g)

Banana with peanut butter

1 medium, 2T PB

Waffle

2 frozen

Pasta with red sauce

1 c pasta, ¼ c sauce

Brown rice

1 c cooked

4.5

PB&J Sandwich

2 slices bread, 2T PB, 2T jam

16.5

Cereal with milk

1 c cereal, ½ c milk

Energy bar, Clif

1 bar

Chocolate milk, lowfat

7.5

Yogurt, lowfat with fruit

Pretzels

10 twists

Crackers & cheese

16 wheat thins, 1oz cheese

Source: USDA Nutrient Data Laboratory, *Composition may vary among products

Timing

A further consideration of post-exercise nutrition is timing. Immediately following exercise, there is a 30-minute window where energy intake will be the most beneficial. Any carbohydrate consumed during the first 30 minutes will be used to re-synthesize muscle glycogen. After this time, carbohydrate intake is still beneficial but will not be used immediately for recovery. During this time, it’s also important to include some protein, as protein helps to repair damaged muscle fibers. Ideally, a ratio of 4:1, carbohydrates to protein is best for recovery. The timing of food intake can present a challenge for many athletes who may race or workout away from home, or who simply don’t feel hungry following exercise. Thus, planning and finding foods that taste good after exercise is important. Amount

How much carbohydrate do you need? The carbohydrate requirement varies by individual, but you should aim to consume around 1-1.5g/kg immediately following exercise. For example, a 150 lb (68kg) athlete should aim to take in about 70100g of carbohydrate within the first 30 minutes

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following exercise. For protein needs, according to the 4:1 ratio, this same athlete should aim to take in around 20g of protein. Most food sources (such as sports drinks/bars, chocolate milk, yogurt, etc.) contain protein along with carbohydrate. See Table 1 for carbohydrate and protein content of some popular post-exercise foods. Type

What types of foods are best to consume postexercise? The best foods to consume post-exercise are foods that you find palatable and are familiar to you. The likelihood of consuming something postexercise is much higher when that food tastes good. Liquids such as energy drinks, chocolate milk, or smoothies tend to be easier to consume, especially when appetite is suppressed. My post-exercise drink of choice is chocolate milk. I like it because it tastes good, is easy to sip on, and is easy to throw in my bag to take with me. To find what works best for you, I’d recommend you experiment with different types of foods to see what you like best. Some people can tolerate solid foods such as energy bars or a piece of fruit following exercise, while others can only tolerate

fluids. Both can provide adequate carbohydrate as long as they contain enough carbohydrate and are consumed immediately after exercise. Application

Although many athletes know the importance of post-exercise nutrition, they still neglect or delay food intake. The reason for this is most likely a combination of suppressed appetite following exercise and failure to plan ahead. Since nutrition can greatly impact performance, especially when it comes to recovery, a good post-exercise nutrition routine is important to establish. Awareness of the challenges associated with post-exercise nutrition, including appetite suppression and timing of intake, can help an athlete better prepare and develop strategies to optimize recovery. There is not a one-size-fits-all approach to fueling after exercise, rather a framework of guidelines to help an athlete develop his or her optimal nutritional strategies. Often, trial and error is the best way to learn what works best. The only way you can go wrong is if you do nothing at all. So don’t be afraid to try! It can only help you in the long run.

Local Products To Try The Northwest boasts some great options for small, locally produced products. Try some of these local options:

Details: Created by professional athletes who are picky about what they eat, Picky Bars are an easy way for everyday athletes to eat like a pro.

Mazama Bar Founded by Brittany and Derek Manwill of Bend, OR Details: Mazama bars are all-natural, delicious energy bars for people who play hard. Their signature bar, the Big Bar, is roughly twice the size of other bars. Unique Factor: Mazama bars are available in three great-tasting flavors using real ingredients from the Pacific Northwest. There are absolutely NO fillers, preservatives or artificial protein powders. Also, one bar contains approximately 400 calories, which means more energy to fuel your workout. Taster Notes: We loved the chocolate banana, wild berry, and hazelnut mocha, which actually tasted like their descriptions. The use of real, fresh ingredients was apparent in both the taste and texture of the bars. Delicious and filling. Find Mazama Bars at www.mazamabar.com. Gorge Delights JustFruit Bars Founded by Willis Family Farms and M. Goe & Son (two fruit farming families in the Hood River Valley) Details: Gorge Delights JustFruit bars are an all fruit snack bar. Unique Factor: JustFruit bars are made ENTIRELY from Pacific Northwestgrown fruit. Also, the company is dedicated to supporting the region’s family farmers and bringing the great taste and nutritional benefits of Northwest-grown fruit to consumers. Taster Notes: Tastes just like real fresh fruit! The texture and natural color look and feel just like an actual piece of fruit. Easy to consume postexercise or anytime as a healthy snack. Gorge Delights JustFruit bars are available at Whole Foods, Fred Meyer, New Seasons, PCC & Metropolitan Markets, and online at http://www. gorgedelights.com.

Picky Bars Founded by professional runners Lauren Fleshman and Stephanie Rothstein and professional triathlete Jesse Thomas of Eugene, OR

Unique Factor: Picky Bars are the only real food bar truly balanced for sport. Picky bars contain only quality, all natural ingredients (no fillers or preservatives) with proper ratios for sport — and, unlike most other bars, taste freaking amazing. Taster Notes: Picky Bars do taste freaking amazing! We loved the four delicious flavors with unique names, like Lauren’s Mega Nuts and The Need for Seed. The 4:1 ratio of carbohydrate to protein makes Picky Bars an ideal post-exercise snack. Picky Bars are available at Market of Choice, www.pickybars.com, or ask for them at your local running or cycling store. V-Recovery Founded by two-time U.S. Olympian (cross country skiing) James Southam of Bend, OR Details: V-Recovery is a dairy-free recovery drink that actually tastes good. With a 4:1 ratio of carbohydrates to protein, V-Recovery gives athletes what they need to bounce back from even the hardest races and workouts. Unique Factor: As an elite athlete allergic to dairy, James had a difficult time finding a product he could consume. So instead, he created one. With V-Recovery, all you need is 2-3 scoops in your water bottle and you are set to go. V-Recovery is also designed to be easy to digest and is an ideal fuel during ultra marathons. Taster Notes: Tastes just like hot chocolate! We liked V-Recovery so much we would drink it outside of training. Best post-exercise drink we’ve ever tasted. Also, V-Recovery was easy to mix up post- workout, allowing for quick, no hassle recovery. V-Recovery is available online from www.vnutrition.us, at Footzone in Bend, OR, or ask your local sport retailer about carrying V-Recovery. <

References

About the Author

Broom DR, Batterham RL, King JA, Stensel DJ. Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males. Am J Physiol. 2009;296:R29-35.

Ueda SY, Yoshikawa T, Katsura Y, Usui T, Fujimoto. Comparable effect of moderate intensity exercise on changes in anorectic gut hormone levels and energy intake to high intensity exercise. J Endocrinol. 2009;203:357-64.

King JA, Miyashita M, Wasse LK, Stensel DJ. Influence of prolonged treadmill running on appetite, energy intake and circulating concentrations of acylated ghrelin. Appetite 2010;54:492-8.

Vatansever-Ozen S, Tiryaki-Sonmez G, Bugdayci G, Ozen G. The effects of exercise on food intake and hunger: relationship with acylated ghrelin and leptin. J Sport Sci Med. 2011;10:283-91.

Stephanie Howe, a nordic skier turned runner, loves being outdoors and runs for The North Face. She gets her trail running fix while living and training in Bend, OR. On the side, Stephanie also teaches at Central Oregon Community College in Bend, is working on completing her PhD in Nutrition and Exercise Physiology, and owns a coaching and lifestyle consulting business called Endurance By Stephanie. You can learn more about Stephanie on her blog: Adventures in Running.

Stensel D. Exercise, appetite and appetite-regulating hormones: Implications for food intake and weight control. Annals Nutr & Metab., 2010;57(S2):6-42. june/july 2013

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notes from usatf oregon USATF Oregon

Road Race

Championship Series USATF Oregon is proud to announce the 2013 USATF Oregon Road Race Championship Series, which partners with local USATF Oregon club supported races throughout Oregon in the spring and summer months. The goal of the championship series is to offer USATF Oregon members high-level competitive racing opportunities on the roads. Up for grabs is $4,000 in prize money for USATF Oregon members. Members compete for prize money, as well as consideration for USATF Oregon LDR Athlete of the Year honors. Honor status is based on how many Road Race Championship events they compete in, as well as their finishing places. This year, USATF Oregon is also proud to announce three road race championships, ranging in distance from 1 mile to 10K spread throughout May to September. Kristen Rohde (of the Bowerman Athletic Club) matches strides with a handful of top runners in the men’s field during the 2012 Pints to Pasta 10K. This year’s event will serve as the USATF Oregon 10K Road Race Championships.

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Jonathan Marcus

USATF Oregon will continue to host the 1-Mile Road Race Championships on top of Mt. Tabor on Memorial Day in late May. This unique event is quickly becoming a spring road race classic! Last year saw recordsetting performances in the event. Carrie Dimoff (of Bowerman AC) won last year’s women’s open race in a fine time of 4:56. The men’s field saw Mike Nicks of Run Portland break the tape first in 4:14! For the master’s division, Ian Gillespie won in 4:29 and Kate MacTavish claimed the top spot for the 40+ women with a mile run in 5:26. This year’s edition promises to be just as quick, with an overall increased prize purse of $1,350 divided among the top finishers. The USATF Oregon 5K Championships will coincide with the Bowerman AC 5K on July 27 at the Nike World Headquarters in Beaverton, OR. The BAC 5K is the fastest 5K in Oregon with over 50 people clocking sub-17:00 for 5K in 2012. Complete with food, beer and a live band, the BAC 5K is a summer twilight favorite. In 2012, course records were set in the men’s and women’s open division. Carrie Dimoff continued her summer of success with a 16:40 clocking for another road win, and Aissa Dghoughi ran 14:09 to claim the men’s crown. $1,400 will be on the line for USATF Oregon members at the 2013 edition of the Bowerman AC 5K.

2013 USATF Oregon Road Race Championship Series

Race #1 USATF Oregon 1 Mile Road Race Monday, May 27 Portland, OR (Mt. Tabor Park)

Race #2 Bowerman AC 5K Saturday, July 27 Beaverton, OR (Nike World Headquarters)

Race #3 Pints To Pasta 10K Sunday, September 9 Portland, OR

The final stop on the series is one of the best road races in Oregon. USATF Oregon is excited to work with Run With Paula events again this year for the annual Pints to Pasta 10K Footrace in early September, which will serve as the 2013 USATF Oregon 10K Road Race Championships. Run With Paula events is known throughout the Northwest for putting on great races,

and Pints to Pasta is one of their best events. The 2012 edition saw Kristen Rohde of the Bowerman Atheltic Club win the women’s race with a blazing half-mile sprint to cross the finish line in 35:54. And Jordan Horn claimed the top spot in the men’s race in 31:09, leading eight men under the 32:00 barrier! Last year’s edition saw 60+ people break the 40-minute mark for 10K. Pints to Pasta is truly one of the fastest road 10Ks in Oregon, and a worthy host race of 2013 USATF Oregon 10K road race championships. With a total prize money purse of $1,200 for USATF Oregon members, the Pints to Pasta 10K footrace doesn’t look like it will be slowing down anytime soon. The 2013 Road Race Championship Series is underway now. You can find more information about the USATF Oregon Road Race Champions series by visiting www.ldr-oregon.org. For continuous updates on all things related to long distance running from USATF Oregon, visit www.ldr-oregon.org. Celebrate Running! < Jonathan Marcus USATF Oregon Long Distance Running Chairman

june/july 2013

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training Learning With Age: How to Maintain Fitness Past Your Peak and Beyond

Along with the tangible benefits from those that came before us is the knowledge they learned along the way. As the next generation enters those years when we’re starting to wonder how to keep going as strong as we can for as long as we can, most masters are happy to share their own secrets. There are masters runners breaking records regularly. They’ve been able to continue competing. And while they haven’t necessarily been getting faster, they’ve certainly lessened the downhill slope and remained competitive at a high level. So, how do they do it? Several of the best masters runners from the mile to the 100K distance live in the Northwest. Lucky for us, they were willing to share some of their secrets. Incredible athletes like Meghan Arbogast (51), Ahrlin Bauman (40) and Mike Blackmore (51) have great stories about their competitive careers that make them legends in their day. But perhaps more intriguing is how they’ve been able to continue their training at such a high level deep into their masters years. In addition to experience, research in sports science has expanded our knowledge to back up what we see in real world situations. We now have the ability to know what’s going on with our bodies as we age, and if there’s anything we can do to slow the effects of aging. Jay Dicharry (MPT), one of the country’s premier biomechanics, now resides in Bend, OR. He is the author of Anatomy for Runners and says there are four things that have big implications as we get older: soft tissue stiffening, declining VO2max, declining muscle mass, and a slower rate of repair. Each of these properties is important to competitive athletes, so the trick is how to limit the decline. Jay’s advice on slowing (but not stopping) the decline: “As we age, our soft tissues become stiffer. It’s important to make sure you are making some type of aim to keep your body supple. While this can be

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stretching, it’s not always. Most runners’ efforts would be better spent spending time working on muscle mobility rather than muscle length. Foam rollers, trigger point tools, the stick, and other toys go a long way here.” Losing VO2 doesn’t have to mean that we stop competing. Here’s Jay’s suggestion: “Switching to longer distances doesn’t really favor the person with the highest VO2, so older runners can enjoy lots of success at longer distances. There is a reason why you don’t see 50-year olds in the Olympics in the 1500m. It takes a lot of horsepower to run subfour minute miles.” He postulates, “Can running, faster stop the VO2 decline? No, it can’t.” Getting older also means less muscle mass — an important attribute to running fast. Jay adds, “When you lose muscle mass, you lose the ability to produce force quickly, and this is absolutely essential for running.” Those of you who have never touched a weight as a runner, now is the time. In fact, the group of runners who MOST needs to lift weights is the aging runner. Even the great Frank Shorter said, “Each year I get a little bit slower from where I was in my peak, but each year since I started lifting, I’m still getting stronger!” Perhaps the most noticeable and most talked about trait of the aging runner is the increase in recovery time. I’ve even started to notice recently that I just can’t do all that I used to be able to. Luckily, Jay has an answer, and it’s one that successful masters athletes have figured out as well: “You can still do long runs, you can still do weekly speed work, you can still do lots of good tempo work. The thing you are going to have to pay attention to is timing. When you were younger, you bounced back quickly from workouts. As you age, you’ll still recover, but it will take longer. You may notice that it takes longer. Remember, training breaks the body down, and it’s critical that you go into your next workout READY. Going into a workout strong means you’ll be able to put in a strong effort and reap

ANDREW MCCLANAHAN / PHOTORUN.NET

I have to say, my generation is pretty lucky as far as runners go. As beneficiaries of the current masters athletes, we’ve been able to take advantage of many things they didn’t have in the 1970s, 1980s and 1990s — aspects of the sport that they have built up as the sport has progressed. We have races at every distance just about every weekend, huge crowds at big road races, prize money, and the opportunity for anyone to jump into a race and feel confident they’ll be accepted by a great running and/or cycling community.

GLENN TACHIYAMA PHOTOGRAPHY

Max King

LEFT: Megan Arbogast of Corvallis, OR competes regularly, and often beats women 20-30 years her junior. MIDDLE: As featured on the cover of RaceCenter’s April/May issue, Ahrlin Bauman (of Vancouver, WA) has experienced great success after recently cracking into the masters category. RIGHT: Eugene’s Mike Blackmore has been running for years and regularly competes on the cross country circuit in the fall and winter months. Blackmore remarks, “Sharing the hurt and success with your buddies is just as fun now as it was in the ‘80s.”

full benefit. Giving sub-par efforts during training produce sub-par benefits. Taking more rest as we age isn’t being lazy — it’s being smart!” Meghan Arbogast is a monster on the trails — especially in ultras. She regularly beats women 20-30 years younger. And we’re not talking soft ultra races here; these are highly competitive ultras against the best women in the country. Ahrlin Bauman, while just recently squeaking into that masters range, has been competing his entire life. He’s figured out how to maintain a drive in a sport where most elite athletes burn out between 25-30 years old, and just recently won the USATF Masters XC National Championships. And Mike Blackmore, a former sub-four-minute miler at the University of Oregon hasn’t slowed all that much in 28 years. In 2011, he set a world record in the 1500m (for the age of 49) — clocking 4:03. One of the keys consistent with each of the athletes is the individual nature of their training. After years of competing and training, these athletes now have the experience and know-how to remain healthy. Each has his or her own way of doing this, but as Mike says, “Being really fit and broken just doesn’t work.” Staying healthy is the key. And figuring out that balance is different for everyone. Mike has used extensive self-massage to work on muscle mobility, and intense track sessions to work on VO2max. He puts an emphasis on increased recovery between sessions. Having an intimate self-awareness and listening to his body helps him contain his injuries, straddling the line between high

Mike goes on to say, “I use massage sticks, FootRubz (a massage tool for your feet), The Grid (a foam roller) when I need too. Hydration is big post-workout. I use some recovery products (FLUID Recovery and Nuun electrolytes). I also have started using one of your favorite tools, the Recovery Pump.” Meghan uses the increased endurance from years of training and racing over ultra distances to reduce the impact of a declining VO2 max, and credits her injury resistance to her slow build up and weekly massage. “I think getting started into the competitive arena as my daughter was getting older kept me from over training and over racing, allowing a slow build up to the longer events, to the point now, as an empty nester, I have the endurance and time to race every month,“ says Meghan. And she points out that “Because I’ve stayed healthy and strong from diligence, I am still enjoying pushing myself. I try and get plenty of sleep and eat smart, all with a good dose of moderation.” Generally speaking, a higher intensity workout schedule will be harder on a body. But Arhlin uses higher intensity workouts with training partners to help keep him motivated to reduce the decline of his VO2 max, combined with increased recovery between workouts and his knowledge of when to back off.“My secret is rather simple; you really have to find people with similar goals like you. I trained for several years alone, and just kind of got stale. I wasn’t bad, but it just wasn’t very motivating to go out there alone and have no one to gauge off of. I felt like I could cheat a workout or a run, because it didn’t matter; no one was there to make me actually finish it or do it like I should,” says Arhlin. “I’m focusing more on speed now, because I already have the strength from years of injury-free grinding it out. I feel that helps me more right now because at my age, very few people have big kicks left in them,“ he says. “People have asked me at work, ‘How far did you run today?’ And I’ll reply, ‘Oh, maybe six miles.’ And they’re shocked, because in their mind they think I’m running 15-20 a day. I just can’t run that far and have fun. I wouldn’t be

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Getting older doesn’t have to mean hanging up the shoes, bike, or anything else for that matter. Will we slow down? Sure, but we can remain competitive and motivated by treating our bodies well, taking recovery seriously, and supplementing our training with extracurricular activities that can help minimize the effects of aging. Get back out there, lace up those racing shoes, and get your game face on.

walking around work, I’d be crawling.” According to Jay, the nice thing is that in a well-trained individual, our VO2 max will only decline 0.3-0.5 percent per year as opposed to 1 percent per year in untrained individuals. Jay’s background as a researcher at the SPEED Clinic at the University of Virginia gives him a unique perspective and a knowledge base that’s beyond all but a few of the best minds in the country. “I’d like to think that we are constantly getting better and more skilled. The training you are doing today is based on prep work you’ve done in the years preceding. And this lies on an individual basis. Only you can take a look back at your training history, and compare it to your goals. In what areas has your training helped you excel? In what areas has your training not helped you prepare adequately? Does your work/family time place demands on you that should make you refocus your goals? If you attack your limiters, you’ll always come out a stronger and more well rounded you.” This takes some awareness of your own fitness, and being realistic with where you are in training and in daily life. If your time and ability to train are on a comparable level to your goals, you’ll be able to reach those goals and stay motivated to continue improving.

“I love to race,” says Mike. “The butterflies in the stomach, the bib number, pulling the racing vest out of the drawer to put in the shoe bag for race day. Seeing the other old guys in the club uniform has been great. I’ve been on four National Championship teams of some sort during my running career, including a master’s cross country team. Sharing the hurt and success with your buddies is just as fun now as it was in the ‘80s.” < About the Author Although Max King isn’t a masters athlete yet, he can still be heard muttering to himself, “Man, I feel old.” He’s trying to stave off age by working with Jay on the techniques he relies on.

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fitness and being broken. “Dynamic drills have been an important part of my training,” he says. “Honestly, not so much for improving speed or flexibility. But when something isn’t right, I really notice it when I do those drills. I remember those body parts that need attention when I get a massage. The self-coached athlete needs to listen to his own coaching advice! I think my answer is to under-train on the hard days, take full advantage of what my threshold runs give me, and either postpone, restructure or remove a hard session from my week in order to stay healthy.”

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Pro's corner

Setting Up Your Own

Mini-Camp

As the popularity and population of endurance sports continue to grow, so has the level of competition in those sports. Whether or not you consider yourself competitive, you’ve probably felt the tug of wanting to improve, of wanting to beat a few more people in your age group. But time is, as it will always be, a limiter. And you can’t afford to leave for one of the full-time, week-long training camps that have become normal for athletes hoping to fulfill goals such as qualifying for the Boston Marathon or Ironman World Championship. Remember, however, that it’s not the nature of these camps that lend any special attributes to their attendees. The speed gains that come from campbased training come from high dosages of training stimulus applied over a short period of time — overtraining, essentially, followed by a necessary recovery period to let the stimulus change your physiology. You can easily create that stimulus over the course of a few weekends that probably look radically different from your normal training weekend. Behold, the mini-camp! First, you should create your container. Having a successful mini-camp requires a few things. Getting out of your normal environment can go a long way to giving you the focus that these weekends require.You don’t need to go far — just far enough that you won’t feel the tug of your daily commitments. Pick a long weekend a few months out, have a clear discussion with your partner and kids, and then start planning. If you’re a triathlete, you’ll want to pick somewhere with a good pool. If you’re a cyclist, pick someplace dry with plenty of hills. If you’re a runner, you can probably go anywhere, but you’d be happiest in a place with trails. Book yourself a hotel room or rent a small house for the weekend. Give yourself an extra treat and leave your phone/computer/technology behind you — treat this weekend as sacred, and only leave room for your training. Now break the weekend into your training sessions. For the purpose of simplicity, I’m only going to speak to triathlon from here on out. Runners and cyclists: You have the clarity of training for one sport, and your mini-camp should be spent doing that one sport — and doing a lot of it. Triathletes, you have to balance the needs of your particular distance and current level of fitness. The goal here is to overtrain, but not get injured. Short course athletes (sprint and Olympic-distance racers) need to have at least one very intense workout per sport over the course of the weekend, with the rest of the weekend aiming to add to your aerobic foundation through volume. Long course athletes will spend r a c e c e n t e r. c o m

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VICTAH / PHOTORUN.NET

Chris Bagg

the weekend cramming together a bunch of volume and race-specific pace work. These are big weekends for sure, and they may seem daunting to some. But they are all doable, especially with the focus allowed by only concentrating on your training for three days! Sprint and Olympic-Distance Mini Camps Friday

Number of sessions: 3 Key session: Swim Goal: Swim short intervals much faster than race pace, with total interval distance equaling race distance. Example swim workout: 800m warm-up 12 x 50m with 10 seconds rest as 1 fast / 1 easy / 2 fast / 1 easy / 3 fast / 1 easy / 3 fast 200m easy 3 x (4 x 100m at goal 1500m pace, -15 seconds per 100* with 20 seconds rest, 100 easy with 30 seconds rest) 400m cool down 3500m total * If you’re aiming to swim 2:00/100m for an Olympicdistance race, you’d swim these at 1:45/100m and take 20 seconds rest after each. Friday bike session: 90 minutes at your aerobic heart rate/wattage Friday run: 30 minutes run off bike at a conversational, aerobic pace, holding around 90 strides per minute Saturday

Number of sessions: 2 Key session: Bike Goal: Perform a number of intervals to add up to your goal time for the bike leg of your race at an intensity higher than race pace.

Whether your goal is to qualify for the Boston Marathon or the Ironman World Championship, short and highdosage training weekends (mini-camps) can provide a valuable boost to fitness if followed by adequate rest.

Example bike workout: 20-minute warm-up 5 x (1-minute “spin-ups,” where you accelerate from 90 rpm to 115 rpm over the course of a minute, raising your heart rate and opening up your legs, 1 minute easy) 5 minutes easy pedaling 5 minutes“all-out,”or as fast as you can go for five minutes without letting your effort drop. If you use heart rate zones, this will be your “zone five” or “VO2 max”range. 5 minutes easy pedaling 4 x (15 minutes at a pace/effort/heart rate/wattage above Olympic-distance intensity, full 10-minute recoveries between intervals) 20-30-minute cooldown 2:45-2:55 total time Saturday run: 15 minutes right off bike as 5 minutes easy with good cadence, then 8 x 15-second pickups to around your 10K pace with 60-second recoveries On Saturday evening, you should spend your time lying around, reading, avoiding technology, and recharging your mental and physical batteries. Sunday

Number of sessions: 3 Key session: Run Goal: Perform a number of intervals that add up to your race distance at an intensity/pace higher than your goal pace. Example: 20-minute warm-up with dynamic stretching movements 6 x (100m accelerations to 5K pace with 100m jog recoveries) 5 x (1000m at your goal kilometer pace -20 seconds*, 400m jog recovery)

Half-Iron and Iron-Distance Mini Camps Friday

Sessions: 3 Main session: Swim Goal: Add volume at just below race pace. Example swim workout: 1000 warm-up, broken as you’d like, then: 4 x 400m @ IM/HIM pace/100m +6 seconds 4 x 300m @ IM/HIM pace/100m +5 seconds 4 x 200m @ IM/HIM pace/100m +4 seconds 4 x 100m @ IM/HIM pace/100m +3 seconds 500m cool down 5500m total Friday bike: 90 minutes as 30-minute warm-up/aerobic, 30-minute IM/HIM race effort, 30-minute aerobic Friday run: off bike 30 minutes steady

Saturday

Recovering From Camp

Sessions: 2 Main session: Bike Goal: Volume Example bike workout: 80-120 miles, depending on current fitness/goal race After warming up for 60 minutes, move through 4-6, 45-minute intervals holding race effort. Recover for 15 minutes afterward. Saturday run: 15 minutes right off bike as 5 minutes easy with good cadence, then 8 x 15-second pickups to around your 10K pace with 60-second recoveries.

Camps are hard.The point,as I said above,is to overtrain. That means that you need to over-recover when you come back to reality. Take two days off, then spend the rest of the work week doing easy spins and swims. You can return to light running one week later. If you don’t take this part of the camp seriously, you jeopardize all the hard work you’ve already put in at camp. So enjoy your rest! Remember, you don’t get faster when you train: You get faster while you rest. <

Sunday

Sessions: 3 Main session: Run Goal: Volume/pace Example run workout: 15 miles for half-iron athletes, as 2 miles easy, 3 x (3 miles @ goal pace, 1 mile easy), 1 mile cool down 20 miles for iron-distance athletes, as 2 miles easy, 3 x (5 miles @ goal pace, 1 mile easy) Sunday ride: 60 minutes very easy recovery spin after run Sunday swim: 2000m straight at a relaxed, loose pace

About the Author

SUBMITTED PHOTO

10-minute easy cool down * So if you want to run 20 minutes in your 5K sprint run leg, or 4:00/K, you’ll run these 1000m repeats at 3:40 per 1000. Sunday swim: 2000m straight at a relaxed, loose pace (before run) Sunday ride: 3-hour steady endurance ride, post run

Chris Bagg is a professional triathlete, freelance writer, and high-performance coach living, racing, writing, and coaching (i.e., living the dream) in Portland, OR. He is sponsored by Athletes Lounge, Rolf Prima Wheel Systems, Argon-18 Bikes, and Compressport. He has been a student, actor, cook, teacher, surfer, and hiker. His deepest desire is to keep playing games for the rest of his life, and to write about them. He blogs at www.chrisbagg.com.

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the dirt

Trail Racing and Motivation:

Healthy Habits Jeff Browning

CHRIS HUNTER

Life seems to be traveling at a faster pace since technology entered our lives. Facebook, Twitter, Instagram — it keeps us in the know. But it forces us to be more engaged in a digital world, and can easily steal our attention away from our natural surroundings. Trail running can make you take a deep breath and actually stop to smell the roses — or, rather, the wild flowers. Endurance exercise on a regular basis has been shown to not only help you maintain a healthy weight, but also aid in elevating your mood. The Happy Place

The February 2011 issue of Harvard Men’s Health Watch notes that you should exercise nearly every day. That means at least 30 minutes of moderate activity as a minimum. Regular, systematic trail running can bring remarkable changes not only to your body, metabolism and heart, but also to your spirits. Running’s mental benefits have a neurochemical basis. Aerobic exercise reduces levels of the body’s stress hormones such as adrenaline and cortisol. It also stimulates the production of endorphins, the body’s natural painkillers and mood elevators. This chemical is also responsible for the mythical “runner’s high.” Just when a runner experiences this high greatly depends on the individual. Some may never get it, and some may only get it after a hard workout. The fun is trying to literally run it down and find out what your endorphin threshold is. Getting out in nature, like trail running affords, can also meet an instinctive human need called

Signing up for one of the many trail races in the Northwest can provide great motivation (and a good excuse) to find some dirt for your weekly running outings.

biophilia. American biologist Edward O. Wilson coined the biophilia hypothesis, describing it as “the connections that human beings subconsciously seek with the rest of life.” We have an instinctive need to be connected and commune with our natural surroundings — not just rocks and trees, but wildlife, sky and wind. It reinforces a sense of calmness and peace.

stress-relieving benefits that communing with nature can offer. Training for Trail Races

If you’ve signed up for a race and your motivation is in place, now you need to train. If you have limited access to trails, make sure you’re getting out for a minimum of two trail runs per week — preferably on terrain similar to what you will encounter during your upcoming event.

You now know why you should trail run. But how do you stay motivated to get out in nature on a regular basis to take advantage of all the benefits of trail running? The answer? Sign up for a trail race.

Practice makes perfect, and this holds true in trail running. The more you engage your mind and body in the flow of running on a trail with rocks, roots and other obstacles, the more comfortable you’ll become with the “dance” of running off road.

Sometimes, finding a few key trail races to enter can be just the small nudge you need to keep you consistently running each week, tapping into the

Here are a few tips to help you through your next trail race:

dave thomason

5K to Half Marathon

When training for a 5K or 10K race, don’t try to overthink it. Just get out and run. If you have time, mix in a couple of quality faster days where you pick up the pace for 10-20 minutes during the run. Since you won’t be out extremely long in an event of this distance, you won’t need to carry or eat anything. You’ll just need to get out and train on trails in order to get comfortable negotiating the tricky footing the trail course might throw at you. And remember: On race day, pick your own line. Don’t follow the competitor in front of you too closely so you can pick your own way through obstacles on the trail. If you do follow too closely, The author working out his stress levels at Bend, Oregon’s cult classic Horse Butte 10-miler. Regular trail running can not only benefit your bodily health, but also your mental health.

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you could end up face down and kissing dirt. And that kind of kiss is never pretty. So, back off and pick your own path.

With regard to nutrition, simple stuff like gels and blocks work well. If you want to try natural foods, almond butter and fruit usually work. Try to stay away from sugary sweets at aid stations. They may look enticing, but can potentially wreak havoc on your GI tract. Make sure you look at the weather forecast for where your event is being held. Plan your clothing, layers and shoes according to the potential conditions. Being prepared will ensure you’re not blindsided

Taking a break from technology and running trails helps us reconnect with our natural surroundings, reinforcing a sense of calm and peace in our hectic schedules.

the nearest trailhead. Not only will you be healthier for it, you’ll also be happier. Giddyup. <

and caught in a late spring snowstorm, or a sudden cold front that appears halfway through the race.

About the Author

So, if you feel you need a little nudge to run regularly, try picking a few trail races during the year to keep yourself motivated and on track. It might be all that stands between you and a systematic, regular running routine. And, if you feel stressed that you’ve wasted too much time on Facebook again, grab a pair of shoes and head for

BEN MOON

Once you step up to a longer trail race of the marathon distance or more, it’s time to start thinking about gear and nutrition. Both can have a huge effect on your comfort, performance, and the success of your next race. Make sure you test several different hydration systems — from handheld bottles to hydration packs. See which one you gravitate to. I personally like handheld bottles. They’re easy to fill, and there’s the added benefit of protecting your hands if you trip and fall. Of course, I use a hydration pack on long selfsupported runs or for the night portion of 100-milers for the added gear and water storage.

jeff browning

Marathon and Beyond

Jeff Browning (aka Bronco Billy) stays motivated by running as many trail races as his loving wife will allow. He has been known to self-medicate stress levels by chasing his endorphin threshold down the trail. You can follow him on his blog at www.gobroncobilly.com.

Snohomish County, Washington

WE’VE GOT GAME

LET US HELP YOU WITH YOURS

Looking for a triathlon or running race with a scenic backdrop? Just north of Seattle, you’ll find endless outdoor adventures, shopping galore, and unlimited opportunities for fun during your stay. For more information, visit www.snohomish.org. Made possible in part by assistance from the Snohomish County TPA fund.

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ALL PHOTOS: PETER JOHN L THOMPSON

SPORTS MEDICINE

The Northwest’s Newest Running Lab Brook Gardner

The phone rang and it was my friend Seth calling. “You gotta come check out this new treadmill we’ve got down at the clinic,” he remarked. Frankly, I’d rather put my luggage on a conveyor belt than my body, but I’m always interested in the latest and greatest when it comes to running technology. Little did I know, I was in for a treat. Later that week, I headed to a new running lab in Bend, OR to connect with Seth and well-known physical therapist/researcher Jay Dicharry. We planned to discuss the evolution of running, as well as what they’re cooking up in their newly constructed facility inside of Rebound Physical Therapy. Jay Dicharry, the mad scientist

Jay was previously the director of the SPEED Performance Clinic and the Center for Endurance Sport’s Motion Analysis Lab at the University of Virginia. After working in this clinical/educational setting for seven years, he decided it was time for a change. In the summer of 2012, he ventured west and landed the position of lead physical therapist for the Rebound Endurance Project and the Biomechanics Lab. Jay’s research, teaching experience, consulting work, and certifications are impressive — not to mention he’s written a book titled Anatomy for Runners. Last-name-trailing acronyms aside, he not only knows running and biomechanics, but he’s working with several leading footwear brands in the running industry to further their product development. “I was a swimmer throughout my childhood and into college,” he reported. “I started running in college as a diversion from my underwater activities. I was fit, but I was always getting injured. This is what really sparked my interested in running and biomechanics. I wanted to figure out the cause of r a c e c e n t e r. c o m

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my running-related ailments and see if there were corrective measures I could employ to make my running more enjoyable and injury-free.” The Machine

My burning question: What the heck makes this treadmill so special? I’ve logged plenty of miles on these sadistic contraptions. But by looking at the computer equipment, the special platform constructed for the treadmill, and the cameras and screens flanking the machine, I quickly realized that this was no ordinary moving surface. Jay began, “You could either buy a house, or you could buy a treadmill. We bought a treadmill.” If he was going for shock value, I think he nailed it. Jay took me through the entire protocol from start to finish, and gave me the opportunity to see his lab in action. I took a ride on this force plate instrumented treadmill, which IS quite a piece of machinery (and one of only a handful in use in North America). A hole in the floor exposes the belt of the treadmill that weighs nearly ONE TON! Pressure plates line the deck under the belt that measure forces applied by the subject as their foot strikes the surface. Computers capture the data and graph forces on the screen during the evaluation — in real time. Why go to all this trouble and expense for running-gait analysis?

“It’s more than just gait analysis,” explained Dicharry. “With the treadmill, we can measure the forces you are using to stabilize your body while you run. Up and down; side-to-side and front-to-back — these are all pieces of the equation when it comes to running. And the forces exerted by the body upon contact with the ground are something you can capture on video,

LEFT: A wall-mounted screen displays forces exerted during foot strike on the treadmill in real time. Slight adjustments in running form can be prescribed by Dicharry and are immediately reflected on the screen for the subject to see. ABOVE RIGHT: Emily Rand, of the Spirit of Oregon running club with Jay Dicharry during a recent evaluation.

but there’s no measurable data tied to what’s being seen with the naked eye.” In essence, the force plate instrumented treadmill ties all of these components together — both visually and analytically. And as a physical therapist, Jay can use standard evaluation procedures to address strength and flexibility issues before the subject steps foot on the treadmill. Over the past few years, there’s been a lot of talk about running form, staying injury-free, and running more efficiently. These pieces of the running puzzle will continue to be important for years to come, but tools like Jay’s one-ton treadmill marry massive amounts of data with the tools of physical therapy. Whether it’s injury prevention, injury rehabilitation, or creating a better and more efficient runner, the Rebound Endurance Project in Bend, OR ticks all the boxes. What I learned from my date with Jay

I’ve got some flexibility issues, and I need to do some exercises to strengthen some weak muscle groups. It’s all part of a larger issue of recruiting muscles (fast enough) to run efficiently. My daughter recently asked me a question: “Daddy, will you still be running when you’re 60 years old?” I responded with a simple, “Sure!” She then asked, “Will you be running when you’re 70?” I chuckled a bit and remarked, “I sure hope so.” I then asked her, “Will you go running with me when I’m 70?” She answered with an emphatic YES. It’s tools like these and great resources like Rebound’s SPEED Performance Lab that will keep many of us on the right track and running injuryfree for years to come. Will you be running when you’re 70? I hope so. <

The Hardest Race You’ll Ever Love

10 of the Most Difficult Half Marathons in the Northwest

A difficult race is a little trickier to pin down. Sure, “not flat” is always a good start. But a “hard” racecourse can gain its reputation in many ways. Hills often top the list, although the placement of those hills can be crucial. An early hill is one thing, but a late incline can be devastating. High temperatures aren’t often considered since we can’t control the weather. But when they occur, everyone slows down. Elevation has to be included on the difficult list. Oxygen is a runner’s best friend and when it gets thin, no one is happy. Rough trails in place of smooth pavement can also add minutes to most finishing times. The toughest half marathons in the Northwest include all of these difficulties and more. Run at your own risk.

Silver Falls Half Marathon Silverton, OR / November silverfallsmarathon.com

The Silver Falls Half Marathon is one of the most beautiful races in the Northwest. It showily disguises its truly difficult nature with fantastic forest trails and majestic views of a number of waterfalls during the race. Just behind the beauty, however, lurks a number of potential problems. “Hills, wet and muddy conditions, narrow trails, switchbacks and, oh yeah…more hills,” said 2012 finisher Randy Heidebrecht. The Silver Falls Half Marathon also features an array of running surfaces and obstacles. “The toughest stretch is where you drop down into a deep ravine, run under a waterfall and then face an extensive switchback climb up stairs,” said Heidebrecht. “Stairmaster on steroids! People are littered all over the stairs like cast off debris.”

Toughest Mile:

Mile nine is a stiff 300-plus foot climb just after a couple miles of steady descent. It will take the starch out of your legs for the finishing three miles.

Race to Robie Creek Boise, ID / April robiecreek.com

When you bill yourself as “The Toughest Race in the Northwest,” you’d better be able to back it up. By all accounts, The Race to Robie Creek is honest in its self-assessment: The race is brutally hard. Communications Director and former Race Director Brian Rencher is succinct in his description of the race: “It’s relentless.” The Race to Robie Creek climbs over 2,000 feet in the first eight miles, and nearly every bit of it is uphill. Except for a small descent in the third mile, runners only head up until they are well into the ninth mile of the 13-mile race. Runners’ legs are jelly after that climb, but the race doesn’t pay any heed, punishing participants with steep downhills over the next three-plus miles. “You’ll feel that downhill for the next two weeks,” said Rencher. Finally, the course flattens out in the last mile. Though after all the downhill, the flat feels like another uphill. The difficulty of the course has not impacted the participation numbers. The 2013 race filled 13 minutes after registration opened, with 2,400 hardy souls paying for the privilege of running punishment. For residents of Boise, the elevation may not be too bad. But for those of us used to sea level, even the starting elevation of nearly 3,000 feet is enough to make sweat break out. By the time runners crest the summit, they’ve made it to 4,797 feet. Toughest Mile:

“The last mile before the summit is the toughest,” said Rencher. “Even a lot of the winning runners have to walk that section.” TOP: Boise’s Race to Robie Creek is known to be one of the toughest half marathons around and includes over 2,000 feet of cumulative elevation gain in the first eight miles. The looks on the finishers’ faces tell a story of both triumph and the painful 13.1-mile journey. BOTTOM: The Kirkland Half Marathon serves up a large serving of hills each year in May.

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Most runners define an “easy” course in a simple fashion: flat. Really, little else is even considered. Many race directors helpfully put the two words together so racers don’t get confused: flat and fast. One leads to the other, naturally and simply.

RAY MULLINS / SAWTOOTH PHOTO PROS

Scott Lommers

If you’re looking for a test race to see how you handle running in high elevation, look no further than the Crater Lake Half Marathon. With the start line around 6,100 feet in elevation, running the Crater Lake Half is not for the weak of heart nor spirit. The thin air can humble even the top runners. “My second time running it was probably the best shape I’ve ever been in,” said three-time finisher Alison Weaver. “I’d run a 3:18 marathon that June, and yet that half was harder than my marathon. The high altitude was hard for me. I felt really queasy the first time I ran it.” Temperatures at the Crater Lake Half are tough to prepare for: often very cold at the 7:30 start, but warming up quickly with the sun by the finish. Racers often have to dress warm and toss off clothing as they move along the course. “The heat can be pretty hard to handle,” said Weaver. “You are on a road high up and there’s very little shade. On the flip side, you are bussed to the start in the wee hours and it is dark and very cold.” Toughest Mile:

“I seriously think the last three miles are straight uphill,” said Weaver. She made a point to mention that the water beckons after the last hot miles of the race. “I highly recommend packing a swimsuit for after — I jumped in the icy blue water and it felt amazing!”

Bald Peak Half Marathon

Crater Lake, OR / August craterlakerimruns.com

difficult half marathons in the NW

Crater Lake Rim Run Half Marathon

SIX more

RIGHT: Don’t let the smile fool you. The Fueled by Fine Wine Half Marathon near Dundee, OR is the polar opposite of a “PR course,” according to many participants who have run the event.

Heart Breaker Half Marathon Hillsboro, OR / February aasportsltd.com/heartbreaker

Well, it’s right there in the name: Heart Breaker. Indeed, about three miles into this race, runners hit Heart Breaker Hill — a mile jaunt that gains nearly 200 feet of elevation. To make things more interesting (and yes, more difficult), the race organizers time this mile section as a separate race within a race! The top five fastest men and women on the hill win special prizes.

Kirkland Half Marathon Kirkland, WA / May promotionevents.com/kirkland

As one finisher exclaimed about the Kirkland Half, “Hills, hills, hills…did I mention hills?” Enough said.

Chehalem Mountain Area, OR (near Hillsboro) / June baldpeakhalf.com

Cougar Mountain Trail Series Half Marathon

The Bald Peak Half Marathon separates the wheat from the chaff quickly. The first two miles of the race cover about 800 feet of climbing. After that, most runners are just trying to hang on.“Yes, the course gains 800 feet in the first two miles alone,” said Bald Peak Race Director Tina Langley. “After that, there are plenty more hills, and then about half of the course being gravel roads definitely adds to the challenge.” Langley also offered some good training advice for the Bald Peak, and any of the other half marathons on this list. “Definitely putting in the miles to form a strong base and build endurance. Lots and lost of hill training and some core work to help power up them,” said Langley. “A lot of it is mental too, so I’d recommend that anyone doing this race prepare themselves for the fact that it will probably be one of the harder ones they’ve done.”

One participant’s comments sum up this suffer-fest pretty well, “I thought I was on an Everest Expedition, rather than a trail run... I swear we were climbing hills on our hands and knees.”

Toughest Mile:

The Bald Peak makes you earn that finisher shirt by putting a 300-foot climb in the last mile of the race. You’ll be feeling that one for a while. Running a fast marathon is satisfying. But chasing PRs on the flattest courses you can find can start to feel a bit like running on a hamster wheel — chasing, chasing, chasing — with little to take away except a time on the watch. The courses listed here definitely don’t offer much of a chance for best times, but can be far more rewarding. Beautiful locations and scenery, the camaraderie of runners attacking a demanding course, and the internal sense of accomplishment at the finish line; those are rewards worth chasing. <

Issaquah, WA / June and August seattlerunningclub.org

Fueled by Fine Wine Half Marathon Dundee, OR / July fueledbyfinewine.com

Nearly every comment uttered about the Fueled by Fine Wine Half Marathon (pictured above) mentions the same two points: the wickedly hilly course and the festive, wine-infused after race party.

Haulin’ Aspen Half Marathon Bend, OR / August haulinaspen.com

Running a half marathon in Bend in August guarantees it’s going to be hot. The course is hilly, dusty and single-track trails for a good portion of the race. And did I mention it will be hot?

Sunriver Half Marathon for a Cause Sunriver, OR / September sunrivermarathon.com

While this half doesn’t include any huge hill climbs, it does offer high elevation and high temperatures. If you’ve run at Sunriver, you already realize that “no huge hills” doesn’t necessarily mean “flat.”

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BEN TRAN

The Coeur d’Alene Marathon, Half Marathon and 5K fun run are held each year at the end of May, attracting participants from across North America.

Destination Coeur d’Alene, Idaho Shannah Werner

Located in the panhandle of Idaho, almost due east of Spokane, WA, lies a slice of heaven known as Coeur d’Alene. The town (with a population of approximately 45,000 in 2011) and the lake itself are home to water sports, trail running, mountain and bike riding, and just lazing on the shores of the crystal clear blue water.

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“Coeur d’Alene’s greatest asset is its natural beauty and abundance of outdoor activities,” said Katherine Coppock, manager of the Coeur d’Alene Convention and Visitor Bureau. “We have plenty of hiking trails, paved bike paths, beaches, and parks, not to mention our lake.” As a destination for sport enthusiasts, the area is one of the best in the Pacific Northwest. It’s home to the Coeur d’Alene Ironman, CdA Marathon, Triathlon, Coeur d’ Fondo (Gran Fondo), Trail Maniacs trail running series, and other events and races. Summertime draws visitors from all over the country and world. “Coeur d’Alene is a metropolitan area with a small town feel,” said Kate Scotece, marketing & development director of the National MS Society (which puts on a two-day Bike MS tour covering 150 miles). “The access to ‘everything outdoors’ is incomparable and can be witnessed by the large amounts of outdoor and fitness events and activities that take place in the region.”

BEN TRAN

The Coeur d’Alene Ironman on Sunday, June 23, 2013 (June 29, 2014) kicks off the events in town and is a qualifier for the Ironman World Championship in Kailua-Kona, HI. Participants jump into the lake for a two-loop swim, transition into a two-loop 112-mile bike ride with no turns for 80 miles, and finish with a run along the shores of the lake. “We are very proud to be the site for an Ironman race, and the city is literally buzzing leading up to the event,” said Coppock. For the not-so-ambitious triathletes, Coeur d’Alene hosts a triathlon and duathlon series in mid-August (August 10, 2013). Much like its Ironman counterpart, participants swim in the lake, bike along Coeur d’Alene Drive, and then run along the Spokane River to a finish in the CdA City Park. “This year will be the 30th year of our ‘scenic challenge,’ which is an Olympic-distance triathlon,” said Coppock. “If you don’t feel up to the total challenge, we also offer a duathlon, team relay, or a brand new Sprint race to participate in as well that day.” If a triathlon is a bit too much, the area hosts a series of trail running races put on by Trail Maniacs. The first race in the series, Liberty Lake Trail Run, was on May 11, 2013 and is followed by the 4th of July Pass 25K/5-mile on July 6; and a challenging half marathon, Halloween at Hell’s Gate, on October 26. “Trail Maniacs is looking forward to testing your fitness level on some of the toughest single track around,” said Kelly Knapp, assistant race director for Trail Maniacs. “If you love hills, hate hills, or love to hate hills, we are hoping our courses will make you love to hate us! Don’t kill us until after you enjoy the

RIGHT (THIS PAGE): Participants of the Coeur d’Fondo can choose from a 15-, 37-, 47-, 84- or 108-mile route.

great post-race meal! We also have free unsupported monthly fat ass runs, which have been highly successful.” The Coeur d’Alene Marathon (Saturday, May 26, 2013) also includes a half marathon and 5K race. The courses offer spectacular views of the lake, Spokane River, and the surrounding mountains.

Bikers will love the miles of single-track trails and breathtaking views from roads in the area as well. Bike MS 2013 is scheduled for September

CROSSING FOR A CAUSE

All proceeds from this 2.4-mile open water swim go to the Union Gospel Mission, North Idaho College Booster Club, and the Coeur d'Alene Area Swim Team (CAST).

SECOND ANNUAL

AUGUST 18, 2013 • REGISTER NOW AT WWW.CDACROSSING.COM june/july 2013

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KIM MORRIS

TIM MOXEY

Destination Coeur d’Alene, Idaho

LEFT: Thousands of athletes participate in the Ironman Coeur d’Alene Triathlon in June each year. RIGHT: September’s Coeur d’Fondo events, produced by the North Idaho Centennial Trails Foundation, all conclude at Oktoberfest in Coeur d’Alene.

13-14, 2013 and takes riders on the “Trail of the Coeur d’Alenes.” Options include an 84-mile one-day route (Saturday only) or a 150-mile twoday route filled with all the amenities: rest stops every 12-18 miles with snacks and beverages, lunches catered by Applebee’s, friendly volunteers, unsurpassed safety, medical and mechanical support by top professionals, and a Saturday Celebration dinner catered by the Coeur d’Alene Casino. “The trail is a converted “Rails to Trails” trail with breathtaking views from inaccessible locations that you cannot get to unless on a bike,” described Scotece. “The route is completely off of city roads and provides a safe ride for accomplished and novice bicycle riders alike. Our presenting sponsor, the Coeur d’Alene Casino (where our overnight takes place), has provided the utmost in service and luxury for our cyclists, which keeps them coming back to this small ride year after year.” Two weeks later in September, the Coeur d’Fondo showcases the lake, the forest, roads, and scenery along Idaho’s Scenic Byway, and passes through the communities of Harrison and St. Maries before finishing back in Coeur d’Alene at the fall Oktoberfest in downtown Coeur d’Alene. The Fondo offers five options for riders: Gran (108 miles), Medio (84 miles), Centro (47 miles), Piccolo (37 miles), and a Family Fun Ride (15 miles). For something a little more unusual and definitely more challenging, the Coeur d’Alene Crossing (CdA Crossing) takes place on Saturday, August 18, 2013. This is a 2.4-mile swim straight back across the lake (Ironman distance) from Arrow Point to the Lake Coeur d’Alene Resort. “There is nothing like this,” said Craig Brossene, member of the CdA Crossing Board and general manager of Hagadone Marine Group. “You go by boat and then coming back there is nothing out there. It gives you goose bumps because you are seeing the sunrise over the mountains and it’s just you in the water with no buoys to go around.”

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In its inaugural year in 2012, the event had 175 participants. The hope is for 300400 people in 2013. Proceeds from the swim go to three different local charities. And if you just want to come and enjoy the area, there is plenty to explore. The Coeur d’Alene area is surrounded by dozens of lakes left over from glaciers during the Ice Age. Lake Coeur d’Alene itself is 25+ miles long and has more than 100 miles of shoreline. Coeur d’Alene, the county seat of Kootenai County, is easy to reach. Located off Interstate 90, it’s only 40 miles away from the Spokane International Airport. It is 180 miles west of Missoula, MT and 330 miles east of Seattle, WA. The Canadian border is only 90 miles to the north. Located at 2,100+ feet above sea level in Northern ID, the area experiences cool nights and warm days in the summer and snowfall in the winter. During the winter, skiers can visit Silver Mountain in Kellogg, ID and Schweitzer Mountain in ID. Lodging options include the Coeur d’Alene Resort, camping, motels and hotels, and vacation home rentals on the lake and in town. <

Learn more about the Coeur d’Alene area and events happening throughout the year: www.coeurdalene.org (Visitors Website) www.trailmaniacs.com www.cdamarathon.com www.bikems.org www.cdaresort.com www.ironmancda.com www.cdatriathlon.com www.cdagranfondo.com www.cdacrossing.com

SCENIC CHALLENGE '~

"" V:"

COEUR D'ALENE TRIATHLON"

TRIATHLON 1.5K S / 40K B / 10K R

't?J'f

DUATHLON 5K R / 40K B / 10K R NEW SCENIC SPRINT 0.5K S / 13K B / 5K R

SAT: SEPT. 28, 2013 : CdAGranFondo.com

*37 Mile Piccolo: Ride First, Boat Back. *47 Mile Centro: Boat First, Ride Back

108 MILES

GRAN

FONDO

SPRING | SUMMER 2013

TRAIL Shoe Guide New Balance

NB MT10 V2 Trail Category: Minimalist Weight: 6.2 oz. $110

newbalance.com The latest addition to New Balance’s line of Minimus footwear, the MT10 V2 is an excellent light-weight option for trail runners seeking a low-to-the-ground feel and responsive ride. This shoe performed best on rugged terrain where nimble proprioception was the order of the day. Efficient over rocks, roots, and through muddy patches of trail, the shoe also felt smooth on paved surfaces — making it an excellent road-to-trail option. Runners with a wider forefoot will love the space accommodation NB provided with this shoe, allowing toes to splay naturally with each foot strike.

By Brian O’Connor

The North Face

Salomon

Hyper-Track Guide

Sense Mantra

Category: Neutral Weight: 9.4 oz. $120

Category: Neutral Weight: 9.2 oz. $120

thenorthface.com

salomonrunning.com

The North Face Hyper-Track Guide is the brand’s latest trail offering, custom-designed for responsive handling on lighter trails and bridle paths. Featuring a comfortable EVA footbed on a dual-density CRADLE™ GUIDE midsole to direct the foot through toe off, the Hyper-Track Guide promotes a biomechanically-efficient stride for trails and dirt paths. Abrasion-resistant rubber pods are featured throughout the outsole to provide additional traction. The upper is composed of a no-sew lightweight material, diminishing hot spots and blisters that can come with off-road running.

The Salomon Sense Mantra is meant for the midfoot runner. With a low heel-to-toe drop, the Sense Mantra features cushioning where it’s needed and reflexive support where it counts. Targeted as a daily, high-mileage trainer for trails and dirt paths, the shoe provides more support than the Sense and Sense Ultra — while still only weighing in at 9.2 ounces. With a rugged and textured outsole and a soft, seamless upper, the Sense Mantra was designed for wear and tear that lasts the distance.

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Skechers

Brooks

GObionic Trail

PureGrit 2

Category: Minimalist Weight: 8.0 oz. $80

Category: Trail Weight: Men’s 10.0 oz. | Women’s 8.2 oz. $110

skechers.com

brooksrunning.com

The Skechers GObionic Trail is an updated minimalist trail offering from the company’s popular GOrun series. Featuring a rugged outsole for extended traction, lightweight rock diffusion plates to alleviate the shock of rough terrain, stability mesh for lateral support, and four-way stretch mesh to allow increased toe splay for added balance and control, the GObionic Trail provides an excellent ride at an affordable price. Removable insoles convert the GObionic Trail from a 4mm heel-to-toe drop to a full zero-drop shoe, allowing runners to alter the model to their tastes.

The PureGrit 2 casts aside trail shoe conventions for a groundbreaking design that delivers performance, control, protection, and lightweight construction. Lauded for its excellent fit and asymmetrical upper, the PureGrit 2 features the PureProject’s Nav Band, which helps keep the foot in place against the challenges of the trail. The minimalist design eschews thick treads in favor of a soft and adaptive outsole, conforming over rocks and uneven surfaces to provide traction instead of hard rubber. Plus, the shoe’s split-toe design allows for flexible control on challenging trails of any shape or size.

Saucony Scott

Peregrine 3

T2 Kinabalu

Category: Neutral Weight: 9.9 oz. $110

Category: Trail Weight: Men’s 9.8 oz. | Women’s 8.3 oz. $120

saucony.com The Peregrine 3 offers the latest in Saucony shoe technology. With a lightweight material design, seamless construction, a 4mm offset, and a strong and gripping outsole, the Peregrine 3 offers a lightweight and responsive ride for varied terrain. A trail shoe through and through, the Peregrine 3 holds up well on anything from bridle paths to complex boulder-laden terrain. Guided by its External Bedrock Outsole and molded toe cap, the shoe provides responsive protection fit for runners accustomed to neutral trainers.

scott-sports.com Wear testers found the new Scott T2 Kinabalu trail shoe to be a great choice for runners training over very rugged terrain or single-track trails where the footing can turn treacherous in short-order. It provides a fairly light-weight package that still sturdily locks the foot into place to avoid ankle-rolling over rocks and roots. While not a minimal trail shoe, the T2 Kinabalu is still light enough for short pick-ups and faster ascents on the trail. It is not recommended as a road-to-trail package due to the inherent firmness of the outsole. Overall, first impressions of the Scott T2 Kinabalu were positive for a moderate trail package or rough-terrain trail racer.

ABOUT THE AUTHOR Brian is a writer and editor focusing on running, and fitness. He is a longtime contributor to RunningShoesGuru.com, focusing on the minimalist shoe market along with technological advances within shoe design.

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2013 Event CALENDAR RUNS/WALKS 6/1 Granite Man Triathlon & USATF 10 Mile Mountain Run; Sprint Tri, Sprint Du (offroad), 10m Trail R, 5mR/W, 5K Youth; Hart-Tish Pk, Applegate Lake, OR; 541-621-2747; www.granite-man.com 6/1 Red Devil Challenge Trail Runs; 1.7m, 10K, 25K; Cashmere, WA; 509-387-0051; www.runwenatchee.com 6/1 Starlight Run; 5K; Lincoln HS, Portland, OR; 503-638-1305; www.starlightrun.com 6/2 Heaven Can Wait 5K Run/Walk 5KR/W; Drake Pk, Bend, OR; 541-706-6996 www.heavencanwait.org 6/2 2013 Tonkin Challenge - “For the Love of Schools”; 5K, 10K; Tonkin Wilsonville Nissan, Wilsonville, OR; www.fortheloveofschools.com > 6/2 Run for Love of Schools 5K; 5K; Tonkin Wilsonville Nissan, Wilsonville, OR; www.fortheloveofschools.com > 6/2 Run for the Hills; Kids, 2mR/W, 8K, 30K; Benton Cnty Fairgrnds, Corvallis, OR; 541-740-4760; www.gltrunforthehills.com 6/2 Susan G. Komen Puget Sound Race for the Cure; Kids, 1mW, 5KR/W; Seattle Ctr, Seattle, WA; www.komenpugetsound.org > 6/6 Fit Right First Thursday Adventure Run; 5K, 10K; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/1st-thursday.html 6/8 Helvetia Half Marathon + 5K & 10K 5K, 10K, 13.1m; Hillsboro Stadium, Hillsboro, OR; 503-524-7570 www.runwithpaula.com > 6/8 Dash for a Cure 5K & 10K Run/Walk; 5K, 10K; Blue Heron Pk, Moses Lake, WA; 206-920-3983; www.buduracing.com 6/8 Mary’s Peak Hill Climb Time Trial and Run; 10mR, 12mB; Botkin Rd and Hwy 34, Corvallis, OR; 541-854-0150; www.vccycling.com/mphctt 6/8 SCOTT Cougar Mountain Trail Run Series 8 Mile; 8m, 13m; Newcastle, WA; 206-200-2840; www.nwtrailruns.com

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6/9 Run for the Love of Dove 5K 5K; Lucky Lab Brew Hall, Portland, OR; 503-535-3384 www.runfortheloveofdove.com > 6/15 Vancouver USA Marathon - 5K; Kids, 5K; Esther Short Pk, Vancouver, WA; www.vancouverusamarathon.com > 6/15 Run Into Summer 5K & 12K; 5K, 12K; Soap Lake, WA; 360-780-0900; www.ulbfit.com 6/16 Dash for Dad, 10K Run; 1m, 10K; Bend Urology, Bend, OR; 541-323-0964; www.dashfordad.com 6/22 Summer Solstice Scavenger Race 3m, 6m; Northwest Personal Training, Vancouver, WA 360-574-7292; www.nwpersonaltraining.com 6/22 Run For Your Life; 1.2mW, 5K, 10K; Round Lk, Lacamas Lk Pk, Camas, WA; www.runforyourlifecamas.com 6/22 See Jane Run Women’s Half Marathon & 5K Boise; Kids, 5K, 13.1m; Julia Davis Pk, Boise, ID; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx 6/22 Trail Rail Run; 10K, 30K, 50K, 50m; Mullan, ID to St Regis, MT; 406-214-7140; www.trailrailrun.com 6/23 Rattlesnake Ridge 5M, Half Marathon, 50K; 5m, 13.1m, 50K; North Bend, WA; 206-200-2840; www.nwtrailruns.com 6/29 2013 Bigfoot 5K and 10K Fun Runs; 5K, 10K; Yacolt Town Hall, Yacolt, WA; 360-904-7617; sites.google.com/site/bigfootfunrun 6/30 Pacific Crest 5K/10K Run & Walk 5K, 10KR/W; Sunriver Village, Sunriver, OR www.aasportsltd.com/pacificcrest > 6/30 Bite of Bend Beer Run; 5K; Bend, OR; 541-323-0964; www.biteofbend.com 7/4

Foot Traffic Flat Half & Full Marathon & Firecracker 5K

5K, 13.1m, 26.2m; Sauvie Island, Portland, OR 503-284-0345; www.foottraffic.us/flat >

12/19/12 4:25 PM

7/4 Spark your Heart 5K Run/Walk 5K; Riverbend Pk, Bend, OR; 541-706-6996; www.sparkyourheartbend.com 7/4 C.A.T. Walk & Fun Run; 5KR/W; Hillsboro, OR; www.catwalkfunrun.org > 7/4 FREEDOM 5K; 5KR/W; Molalla HS Track, Molalla, OR; www. molallarunningclub.com 7/10 5th Annual Out To The Ballgame 5K; 5KR/W; Goss Stadium Ballpark, Corvallis, OR; 541-753-7101; www.hotvrunners.com 7/11 Fit Right First Thursday Adventure Run; 5K, 10K (2nd Thurs in July); FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/1st-thursday.html 7/13 Deschutes Dash - 10K; 10K; Old Mill District, Bend, OR; 541-323-0964; www.deschutesdash.com 7/13 Not Too Stinkin’ Hot to Run 5K & 10 Mile; 5K, 10m; Soap Lake, WA; 360-780-0900; www.ulbfit.com 7/13 Ocean Shores Tri & Foot Fest Big Weekend; 5K, 10K, 13.1m; North Bay Pk, Ocean Shores, WA; 253-245-9240; www.trifreaks.com 7/13 SCOTT Cougar Mountain Trail Run Series 10 Mile; 10m, 20m; Newcastle, WA; 206-200-2840; www.nwtrailruns.com 7/14 Missoula Marathon 5K, 13.1m, 26.2m; Missoula, MT www.missoulamarathon.org 7/14 BE THE MATCH WALK+RUN; Kids, 1K, 5KR/W; World Trade Center Plaza, Portland, OR; www.bethematchwalkrun.org 7/14 Deschutes Dash - 5K; 5K; Old Mill District, Bend, OR; 541-323-0964; www.deschutesdash.com 7/14 See Jane Run Women’s Half Marathon & 5K Seattle; Kids, 5K, 13.1m; Gas Works Pk, Seattle, WA; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx

KEY

> Events owned, managed or timed by AA Sports, Ltd. TRI NorthWest ranked Triathlon or Duathlon

7/20 47th Annual Seaside Beach Run and Prom Walk; Kids, 5KR/W, 10K; Seaside, OR; 503-738-8304; www.seasidebeachrun.org 7/20 Olympia Lakefair Run; 3K, 8K, 13.1m; Heritage Pk, Olympia, WA; www.ontherunevents.com/lakefair 7/20 Schweitzer Mountain Trail Run; 3.5m, 10m; Schweitzer Mountain Resort, Sandpoint, ID; www.smtrailrun.com 7/20 Shoreline Run; 2m, 10K; Richland, WA; www.3rrr.org 7/20 Warrior Dash; 3.15m; Kelley Farm, Bonney Lake, WA; www. warriordash.com 7/21 XTERRA Lord Hill Trail Run; 10K, 13.1m; Snohomish, WA; 206-200-2840; www.nwtrailruns.com 7/27 Bowerman AC 5K; 5K; Nike World Campus, Beaverton, OR; www.runnerspace.com/bac > 7/27 Michelob ULTRA Seafair Torchlight Run; 5K, 8K; Seattle Ctr, Seattle, WA; 206-728-0123; www.seafair.com > 7/28 Lacamas Lake 1/2 Marathon & 4-Mile Walk/

Run presented by FIT RIGHT

Kids, 4m, 13.1m; Downtown, Camas, WA; 503-525-2122 www.lacamaslakerunwalk.com > 7/28 WD-10K Run; 10K; Kittitas Cnty Fairgrnds, Ellensburg, WA; 206-920-3983; www.buduracing.com 8/1 Fit Right First Thursday Adventure Run; 5K, 10K; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/1st-thursday.html

8/3

9th Annual SHOC Empowerment Day 5K/10K Walk, Run & Race

1m, 5K, 10KR/W; Latus Motors Harley-Davidson, Gladstone, OR 503-869-9033; www.shocfoundation.org 8/3 Umpqua Ultimate 5K & 10K; 5K, 10K; Sutherlin, OR; www.purplefootgang.com

8/10 Crawfish Crawl 5K 5K; Tualatin Commons, Tualatin, OR; 503-524-7570 www.runwithpaula.com 8/10 Cosmo 7K - All Girls Run; 7KR/W; Fort Vancouver, Vancouver, WA; www.energyevents.com > 8/10 Magic City Blues Soul Run; 3K, 10K; South Pk, Billings, MT; www.montanacyclingraceseries.com

8/10 Mighty Tighty Whitey; 5K, 10K; Kirkland, WA; 253-245-9240; www.trifreaks.com 8/10 Run With The Guys! Help fight Prostate Cancer with a 5K, 10K or 1/2 Marathon!; 5K, 10K, 13.1m; Soap Lake, WA; 360-780-0900; www.ulbfit.com 8/11 Mt Tabor Doggie Dash 8K and 5K Run/Walk 5K, 8KR/W; Mt Tabor Pk, Portland, OR; 503-926-2622 www.terrapinevents.com 8/11 Haulin’ Aspen Trail Run - 7 Mile Run; 7m; Bend, OR; 541-323-0964; www.haulinaspen.com 8/15 Deschutes Brewery Twilight 5K 5K; Deschutes Brewery, Bend, OR; www.superfitproductions.com 8/17 Cosmo 7K - All Girls Run; 7KR/W; Seattle,WA; www.energyevents.com > 8/17 Good Samaritan Challenge; 1K, 5K, 12K; Sunset Park, Corvallis, OR; 541-602-4508; www.hotvrunners.com 8/18 Lake Union 10K; 10K; Lake Union Pk, Seattle, WA; 206-499-1903; www.lakeunion10k.com 8/18 REI Muddy Buddy Seattle; 3.5-4m, 5-7m; Lake Sammamish St Pk, Issaquah, WA; muddybuddy.competitor.com 8/23 Great Day of Play 5K; 5K; Redmond City Hall, Redmond, WA; 425-556-2333; www.redmond.gov/races 8/24 Summer Blast at Redmond Watershed; 5m, 10m, 13.1m, 26.2m; Redmond, WA; 206-200-2840; www.nwtrailruns.com 8/31

3rd Annual Sunriver Marathon for a Cause 10K, 5K and Kids Race

5K, 10K, 13.1m; Sunriver Resort, Sunriver, OR; 541-593-2342 www.sunrivermarathon.com > 8/31 The Inferno; 13.1m Obstacle Race; Oregon 4-H Ctr, Salem, OR; www.racetheinferno.com 9/5 Fit Right First Thursday Adventure Run; 5K, 10K; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/1st-thursday.html 9/7 Gateway to the Gorge Half Marathon - 5K & 10k; 5K, 10K, 13.1m; Troutdale, OR; www.4theirlives.com > 9/7 Lake Chelan Shore to Shore Marathon, Half-Marathon, 10K; 10K, 13.1m, 26.2m; Lake Chelan,WA; 509-387-0051; www.lakechelanmarathon.com 9/7 Walk, Roll ‘n’ Run for UCP; 2.5mW, 5K, 8K; RiverEast Ctr Pking Lot, Portland, OR; 503-777-4166; www.walkrollnrun.org

9/7 Warrior Dash; 3.11m; Horning’s Hideout, North Plains, OR; www.warriordash.com 9/8 Pints to Pasta 10K 10K; The Old Spaghetti Factory, Portland, OR; 503-524-7570 www.runwithpaula.com > 9/10 Huckleberry Half; 10K, 13.1m; Welches Mddl Schl, Welches, OR; 503-750-9545; www.huckleberryhalf.com 9/14 Eagles’ Flight; 1m, 5K, 10K; Santiam Christian Schl, Adair Village, OR; 541745-5524; www.santiamchristian.org/eagle-families/eaglesflight.cfmcom 9/14 Guts N’ Glory Dash; Kids 1mi, 5K Obstacle Race; Benton Cnty Fairgrnds, Kennewick, WA; www.gutsnglorydash.com > 9/21 Columbia River Power Marathon; 8K, 13.1m, 26.2m; Desert River Inn, Umatilla, OR; 541-567-6151; www.columbiarivermarathon.com 9/21 River Run Half-Marathon, 10K, 5K; 5K, 10K, 13.1m; Wenatchee, WA; 509-387-0051; www.runwenatchee.com 9/22 Champoeg Park Half Marathon & 5 Miler; 5m, 13.1m; Champoeg St Pk, St Paul, OR; www.energyevents.com > 9/22 Happy Girls Hagg Lake; 5K, 10K, 13.1m; Hagg Lk, Forest Grove, OR; www.happygirlsrun.com 9/28 Guts n Glory Dash; 5K (Obstacle Race); Kennewick Fairgrnds, Kennewick, WA; www.gutsnglorydash.com > 10/6 Portland Marathon 10K Mayor’s Walk; 10K; Portland, OR; 503-226-1111; www.portlandmarathon.org 10/6 Portland Marathon Five-Miler; 5m; Portland, OR; 503-226-1111; www.portlandmarathon.org 10/6 Portland Marathon Marafun Kids’ 2 Mile Run; 2m; Portland, OR; 503-226-1111; www.portlandmarathon.org 10/12 XTERRA St. Edward Harvest Half Marathon & 10K; 10K, 13.1m; Kenmore, WA; 206-200-2840; www.nwtrailruns.com 10/13 Young Life Seattle - 5K 4 KIDS; 5K; Magnuson Pk, Seattle, WA; 206-890-7923; www.nwseattle.younglife.org 10/19 Run With the Kokanee; 5K, 10K; Issaquah, WA; 206-200-2840; www.nwtrailruns.com 10/20 Run Like Hell! 5K, 10K, 13.1mR/W; Pioneer Courthouse Sq, Portland, OR 503-926-2622; www.terrapinevents.com>

Saturday, July 20, 2013

june/july 2013

r a c e c e n t e r. c o m

2013 Event CALENDAR 10/26 Doc Sears Fall Classic Run/Walk; 2m, 5m; Kiwanis Pk, Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html 11/2 2nd Annual Veteran’s Day 5K & 10K; 5K, 10K; Soap Lake, WA; 360-780-0900; www.ulbfit.com 11/2 Happy Dirty Girls Run - Half Marathon and 5K; 5k, 13.1m; Sisters, OR; 541-323-0964; www.happydirtygirl.com 11/10 Carkeek Park 5K & 10K Trail Run; 5K, 10K; Seattle, WA; 206-200-2840; www.nwtrailruns.com 11/10 Columbia Classic; 2m, 10m; Hampton Inn, Richland, WA; www.3rrr.org 11/16 Redmond Poultry Predictor; 4m; Farrel McWhirter Farm, Redmond, WA; 425-556-2333; www.redmond.gov/races 11/21 OAC Turkey Trot; 1K Kids, 5K, 10K; Osborn Aquatic Ctr, Corvallis, OR; www.oacturkeytrot.com > 11/21 Oregon Mid Valley Road Race; 2.5mW, 3.75m, 5.2m; Albany, OR; www.omroadrace.org > 11/23 Give Thanks - Fun Run; 1.7mR, 5m; Redmond Water Shed, Redmond, WA; 425-248-0908; www.finishstrongevents.com 11/24 Hot Buttered Run; Kids, 5K, 12K; Pearson Air Museum, Vancouver, WA; www.energyevents.com > 11/26 Turkey on the Run; 5K, 12K; Wenatchee, WA; 509-387-0051; www.runwenatchee.com 11/30 Winter Wonderland of Lights Run/Walk 2m, 4m, 6m; Portland Int’l Raceway, Portland, OR www.aasportsltd.com/wonderland > 12/7 Reindeer Run 5K, 8K, 13.1mR/W; Columbia River Foursquare Church, St. Helens, OR; 503-396-0357; www.crfoursquare.com 12/8 K9 Candy Cane 5K Run; 5K; Renton Comm Ctr, Renton, WA; 206-920-3983; www.buduracing.com 12/15 Holiday Half & 5K - Portland; 5K, 13.1m; adidas North America Campus, Portland, OR; 503-284-0345; www.foottraffic.us/holiday; > 12/21 YMCA Christmas Run; 2.5mR/W, 6.1m; Downtown YMCA/Boise HS, Boise, ID; www.ymcatvidaho.org/programs/races 12/31 The First Run & Walk 1.5m, 5KR/W; World Trade Ctr, Portland, OR www.aasportsltd.com/firstrun >

RELAYS 6/8 DeCelle Memorial Lake Tahoe Relay; 72.3m, 7ppr Team; So. Lk Tahoe, CA; 530-877-9731; www.laketahoerelay.com 7/19 Ragnar Relay Northwest Passage 2013; 190m Relay; Blaine to Langley, WA; www.ragnarrelay.com/race/northwestpassage 7/20 8-Track Relay 24hr Relay; Portland Int’l Raceway, Portland, OR www.8trackrelay.com 7/20 Wild Woman Trail Marathon and Relay; 26.2m solo/relay; 109 Mt Adams Road, Trout Lake, WA; 509-395-2065; www.wildwomanmarathon.com 7/21 Harvest Hay Half; 8K, 13.1m; Battle Ground Village, Battle Ground, WA; harvesthayhalf.getboldevents.com 8/3 Circle the Bay Relay; 30KR/W, 3ppr Team; Ferry Road Pk, North Bend, OR; 541-294-5230; www.southcoastrunningclub.com 8/16 Spokane to Sandpoint Relay 123mW, 185mR; Spokane, WA to Sandpoint, ID; www.spokanetosandpoint.com 8/23 Hood To Coast Relay; 200m, 12ppr Team (‘13 Event Full); Mt Hood to Seaside, OR; www.hoodtocoast.com 8/23 Portland To Coast High School Challenge; 130m, 12 ppr Team; Portland to Seaside, OR; www.hoodtocoast.com 8/23 Portland To Coast Walk Relay; 127m, 12 ppr Team (‘13 Event Full); Portland to Seaside, OR; www.portlandtocoastwalk.com 9/21 North County Wine Run; 9K, 13.1m; Battle Ground, WA; northcountywinerun.getboldevents.com

HALF MARATHONS/MARATHONS/ULTRAS 6/1 Timberline Marathon & Half Marathon 13.1m, 26.2m; Timothy Lk, Government Camp, OR; 503-539-9327 www.roguemultisport.com 6/1 Silver Falls Challenge; 5K; Silver Falls State Pk, Silverton, OR; 503-845-1801; www.racenorthwest.com 6/2 North Olympic Discovery Marathon; Kids, 5K, 10k, 13.1m, 26.2m; Olympic Discovery Trail, Sequim to Port Angeles, WA; www.nodm.com

2013

SPOKANE

MARATHON

October 13, 2013 Marathon Half Marathon Marathon Relay & 10k

spokanemarathon.us

HOST HOTEL

r a c e c e n t e r. c o m

june/july 2013

6/2 Victoria Goddess Run; 5K, 10K, 13.1m; Langford City Pks, Langford, BC; www.victoriagoddess.com 6/8 Helvetia Half Marathon + 5K & 10K 5K, 10K, 13.1m; Hillsboro Stadium, Hillsboro, OR; 503-524-7570 www.runwithpaula.com > 6/8 See Jane Run Women’s Half Marathon & 5k - San Francisco Bay Area; Kids 1m, 5K, 13.1m; Crown Memorial Beach, Alameda, CA; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx 6/9 Footzone Dirty Half 13.1m; Summit HS, Bend, OR; 541-317-3568 www.footzonebend.com 6/15 South Coast Half Marathon; 1m, 5K, 12K, 13.1mR/W; Coos Bay, OR; 541-267-6329; www.southcoastrunningclub.com 6/16 Vancouver USA Marathon & Half Marathon; 13.1m, 26.2m; Esther Short Pk, Vancouver, WA; www.vancouverusamarathon.com > 6/22 Rock ‘n’ Roll Seattle Marathon & 1/2 Marathon benefiting the ACS; 13.1m, 26.2m; Gateway Corporate Ctr, Seattle, WA; 800-311-1255; www.competitor.com 6/22 See Jane Run Women’s Half Marathon & 5K Boise; Kids, 5K, 13.1m; Julia Davis Pk, Boise, ID; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx 6/22 Trail Rail Run; 10K, 30K, 50K, 50m; Mullan, ID to St Regis, MT; 406-214-7140; www.trailrailrun.com 6/29 Pacific Crest Half Marathon & Marathon 13.1m, 26.2m; Sunriver Village, Sunriver, OR www.aasportsltd.com/pacificcrest > 6/29 Hoquiam Half Marathon & 5K Run; 5K, 13.1m; Hoquiam, WA; funrun.cityofhoquiam.com 7/4

Foot Traffic Flat Half & Full Marathon & Firecracker 5K

5K, 13.1m, 26.2m; Sauvie Island, Portland, OR; 503-284-0345 www.foottraffic.us/flat> 7/13 Ocean Shores Tri & Foot Fest Big Weekend; 5K, 10K, 13.1m; North Bay Pk, Ocean Shores, WA; 253-245-9240; www.trifreaks.com

KEY

> Events owned, managed or timed by AA Sports, Ltd. TRI NorthWest ranked Triathlon or Duathlon

7/14 Missoula Marathon 5K, 13.1m, 26.2m; Missoula, MT www.missoulamarathon.org 7/14 Fueled by Fine Wine Half Marathon; 13.1m; Dundee, OR; www.fueledbyfinewine.com > 7/14 See Jane Run Women’s Half Marathon & 5K Seattle; Kids, 5K, 13.1m; Gas Works Pk, Seattle, WA; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx

8/31

9/21 River Run Half-Marathon, 10K, 5K; 5K, 10K, 13.1m; Wenatchee, WA; 509-387-0051; www.runwenatchee.com

5K, 10K, 13.1m; Sunriver Resort, Sunriver, OR; 541-593-2342 www.sunrivermarathon.com >

9/22 Flagline 50K 50K; Mt Bachelor, Bend, OR www.flaglinetrailfest.com

7/20 Wild Woman Trail Marathon and Relay 26.2m solo/relay; 109 Mt Adams Road, Trout Lake, WA 509-395-2065; www.wildwomanmarathon.com 7/20 ChelanMan Multisport Weekend; 10K, 13.1m; Lakeside Pk, Chelan, WA; www.chelanman.com 7/21 Harvest Hay Half; 8K, 13.1m; Battle Ground Village, Battle Ground, WA; harvesthayhalf.getboldevents.com 7/21 Napa-to-Sonoma Wine Country Half Marathon; 13.1m; Cuvaison Carneros Winery, Napa, CA; www.napa2sonoma.com 7/27 White River 50 Mile Endurance Run; 50m; Crystal Mtn, WA; www.whiteriver50.com

9/1 Oregon Wine Country Half Marathon 13.1m solo/relay; Willamette Valley, OR; www.run4oregonwine.com > 9/1 Disneyland Half Marathon; 13.1m; Disneyland, Anaheim, CA; www.disneylandhalfmarathon.com 9/7 Gateway to the Gorge Half Marathon - 5K & 10k; 5K, 10K, 13.1m; Troutdale, OR; ; www.4theirlives.com > 9/7 Lake Chelan Shore to Shore Marathon, Half-Marathon, 10K; 10K, 13.1m, 26.2m; Lake Chelan, WA; 509-387-0051; www.lakechelanmarathon.com 9/10 Huckleberry Half; 10K, 13.1m; Welches Mddl Schl, Welches, OR; 503-750-9545; www.huckleberryhalf.com 9/14 Hagg Hybrid Marathon and Marathon Relay; 26.2m solo/relay; Hagg Lk, Forest Grove, OR; 503-312-5619; www.hagghybrid.com 9/14 See Jane Run Women’s Half Marathon & 5k - Wichita, KS; Kids 1m, 5K, 13.1m; Wichita, KS; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx

7/28 Lacamas Lake 1/2 Marathon & 4-Mile Walk/

Run presented by FIT RIGHT

Kids, 4m, 13.1m; Downtown, Camas, WA; 503-525-2122 www.lacamaslakerunwalk.com > 8/3 Circle the Bay; 30KR/W, Relays; Ferry Road Pk, North Bend, OR; 541-294-5230; www.southcoastrunningclub.com 8/10 SCOTT Cougar Mountain Trail Run Series 13 Mile; 13m, 20m, 50K; Newcastle, WA; 206-200-2840; www.nwtrailruns.com 8/11 Haulin’ Aspen Trail Run - Half Marathon & Marathon; 13.1m, 26.2m; Bend, OR; 541-323-0964; www.haulinaspen.com 8/17 The Forest Park Marathon and Half Marathon; 13.1m, 26.2m; Forest Pk, Portland, OR; 503-223-5449; www.forestparkmarathon.org

8/25 Eugene Women’s Half Marathon 13.1m; 5th St. Market, Eugene, OR; 877-345-2230; www.eugenewomenshalf.com

3rd Annual Sunriver Marathon for a Cause Half Marathon

9/1

3rd Annual Sunriver Marathon for a Cause Half Marathon, Marathon

13.1m, 26.2m; Sunriver Resort, Sunriver, OR; 541-593-2342 www.sunrivermarathon.com >

9/15 Black Diamond Half Marathon 13.1m; Nolte St Pk, Enumclaw, WA www.aasportsltd.com/blackdiamond > 9/21 Columbia River Power Marathon; 8K, 13.1m, 26.2m; Desert River Inn, Umatilla, OR; 541-567-6151; www.columbiarivermarathon.com 9/21 Indian Summer Half-Marathon; 5K, 13.1m; Columbia Point Pk, Richland, WA; www.3rrr.org 9/21 Middle Fork 50K & 20 Mile Trail Run; 20m, 50K; North Bend, WA; 206-200-2840; www.nwtrailruns.com 9/21 North County Wine Run; 9K, 13.1m; Battle Ground, WA; northcountywinerun.getboldevents.com

9/22 High Alpine Half 13.1m; Mt Bachelor, Bend, OR www.flaglinetrailfest.com 9/22 Champoeg Park Half Marathon & 5 Miler; 5m, 13.1m; Champoeg State Pk, St Paul, OR; www.energyevents.com > 9/28 Quilcene Oyster Half-Marathon; 5K, 10K, 13.1m; Quilcene Bay, Sequim, WA; www.quilcenehalfmarathon.com > 9/29 Race For A Soldier Half Marathon; Kids, 2m, 13.1m; Gig Harbor Family YMCA, Gig Harbor, WA; www.raceforasoldier.com 10/6 Portland Marathon & Half Marathon 13.1, 26.2m; Portland, OR; 503-226-1111 www.portlandmarathon.org 10/12 Utah Marathon; Kids, 5K, 13.1m, 26.2m; Salt Lake City, UT; www.utahmarathon.com > 10/13 Girlfriends Half Marathon 13.1m; Northwest Personal Training, Vancouver, WA; 360-574-7292 www.nwpersonaltraining.com 10/13 Spokane Marathon, Half Marathon, 10k; 10K, 13.1m, 26.2m; Spokane, WA; 509-624-4297; www.spokanemarathon.us 10/13 Walla Walla Marathon; Kids, 10K, 13.1m, 26.2m; Walla Walla, WA; www.wwmultisports.com > 10/20 Run Like Hell! 5K, 10K, 13.1mR/W; Pioneer Courthouse Sq, Portland, OR; 503-926-2622; www.terrapinevents.com > 10/20 SD’s Down and Dirty Half & 10K 10K, 13.1m; Sevneth Mtn Resort, Bend, OR www.superfitproductions.com 10/20 Humboldt Redwoods Marathon, Half Marathon, and 5K; 5K, 13.1m, 26.2m; Humboldt Redwoods St Pk, Weott, CA; 707-845-6111; www.redwoodsmarathon.org

9am - Sunday, Oct. 20th 2013 •Humboldt Redwoods State Park, Northwestern California •Avenue of the Giants Paved, Shaded, and Fast •Certified and Sanctioned Boston Qualifier •USA Track & Field Pacific Assoc. Half Marathon Championship in all divisions •$2900 prize money, Half Marathon to USA Track & Field members only •$100 prize money for 1st Woman & 1st Man in Marathon •Beautiful commemorative awards in all races •Race T-shirts with original wildlife art PRESENTED BY SIX RIVERS RUNNING CLUB

june/july 2013

r a c e c e n t e r. c o m

2013 Event CALENDAR

10/26 Runaway Pumpkin Half Marathon 13.1m; Cheadle Lake Pk, Lebanon, OR www.runawaypumpkinhalf.org 10/27 Columbia Gorge Marathon and Half Marathon; 13.1m, 26.2m; Hood River Marina, Hood River, OR; 541-980-2338; www.columbiagorgemarathon.com 10/27 Tri-Cities Marathon and Marathon Relay; 26.2m; Shilo Inn, Richland, WA; www.3rrr.org 11/2 Happy Dirty Girls Run - Half Marathon and 5K; 5k, 13.1m; Sisters, OR; 541-323-0964; www.happydirtygirl.com 11/2 Zeitgeist Half Marathon; 13.1m; Optimist Football Pk, Boise, ID; www.zhalfmarathon.com > 11/17 Big Sur Half Marathon on Monterey Bay; 13.1m; Monterey, CA; 831-625-6226; www.bigsurhalfmarathon.org 12/7 Reindeer Run 5K, 8K, 13.1mR/W; Columbia River Foursquare Church, St. Helens, OR; 503-396-0357; www.crfoursquare.com 12/8 California International Marathon; 26.2m Solo/Relay; Folsom Dam, Sacramento, CA; 916-983-4622; www.runcim.org 12/14 LC Valley Marathon; 26.2m; Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html 12/15 Holiday Half & 5K - Portland; 5K, 13.1m; adidas North America Campus, Portland, OR; 503-284-0345; www.foottraffic.us/holiday >

TRIATHLONS/DUATHLONS 2013 Series 33 Triathlon; 5 Dates, 5 Venues, 8 Distances - details TBA; www.series33triathlon.com

6/1 GoldenMan Youth Tri & Du; Youth Tri, Youth Du; Goldendale Pool, Goldendale, WA; www.goldendalepool.com 6/1 Granite Man Triathlon & USATF 10 Mile Mountain Run; Sprint Tri, Sprint Du (offroad), 10m Trail R, 5mR/W, 5K Youth; Hart-Tish Pk, Applegate Lake, OR; 541-621-2747; www.granite-man.com

6/23 Clackamas Cove Triathlon; Sprint Tri, Olympic Tri; Clackamette Pk, Oregon City, OR; 503-740-0121; www.clackamascovetriathlon.com

6/8 Blue Lake Sprint Triathlon & Duathlon Sprint Tri, Tri-iT Sprint Tri (My First Tri), Sprint Du, Aquabike; Blue Lk Pk, Fairview, OR; www.aasportsltd.com/bluelake >

6/29

6/8 My First Tri Tri-iT Sprint Tri (Beginner wave at Blue Lake Sprint Tri) Blue Lk Pk, Fairview, OR; www.aasportsltd.com/bluelake > 6/8 Moses Lake Triathlon: For the Health of It!; Sprint Tri, Olympic Tri; Blue Heron Pk, Moses Lake, WA; 206-920-3983; www.buduracing.com

Pacific Crest Long Course Triathlon & Endurance Duathlon

Long Course Tri, Long Course Du; Wickiup Reservoir to Sunriver, Sunriver, OR; www.aasportsltd.com/pacificcrest > 6/29 Five Mile Lake Triathlon; Sprint Tri; King County’s Five Mile Lake Pk, Auburn, WA; 206-920-3983; www.buduracing.com 6/29 Righteous Richland Sprint Triathlon; Sprint Tri (MtB); Howard Amon Pk, Richland, WA; www.3rrr.org

6/30 Pacific Crest Olympic Triathlon & Duathlon Olympic Tri, Olympic Du; Sunriver Village, Sunriver, OR www.aasportsltd.com/pacificcrest >

6/9 Blue Lake Olympic Triathlon & Duathlon Olympic Tri, Olympic Du, Aquabike; Blue Lk Pk, Fairview, OR www.aasportsltd.com/bluelake > 6/9 Golden Gate Triathlon; Sprint Tri, Olympic Tri; Presidio, San Francisco, CA; 253-245-9240; www.trifreaks.com

6/15 Tri For Life Sprint Tri; South Albany HS, Albany, OR; 541-231-9602 www.optionsprc.org 6/15 Dilettante Chocolate Women’s Triathlon; Sprint Tri, Olympic Tri; Five Mile Lk Pk, Auburn, WA; www.dilettantewomenstri.com 6/22 TriMonroe; Sprint Tri; Lake Tye Pk, Monroe, WA; 206-499-1903; www.trimonroe.com

17th Annual

6/28 Pacific Crest Kid’s Splash, Pedal-n-Dash Kids (Splash, R, B); Sunriver Village, Sunriver, OR www.aasportsltd.com/pacificcrest >

7/6 Hagg Lake Triathlon & Duathlon Sprint Tri, Tri-iT Sprint Tri, Olympic Tri, Olympic Du; Hagg Lk, Forest Grove, OR; www.aasportsltd.com/hagglake > 7/10 Athletes Lounge Triathlon Training Races; Sprint Tri; Hagg Lk, Forest Grove, OR; 503-477-5906; www.athleteslounge.com 7/13 Deschutes Dash - Olympic Triathlon, Duathlon & Aquabike; Kids, Olympic Tri, Olympic Du, Olympic Aquabike; Old Mill District, Bend, OR; 541-323-0964; www.deschutesdash.com

KEY

> Events owned, managed or timed by AA Sports, Ltd. TRI NorthWest ranked Triathlon or Duathlon

Mark your calendars! SEPTEMBER 8, 2013 Don’t miss your chance to be a part of Seattle’s oldest co-ed triathlon as you race your friends down the express lanes of I-90! Be a part of this community event that helps support local school swim teams

FULL DETAILS & REGISTRATION AT

ENVIROSPORTS.COM

r a c e c e n t e r. c o m

june/july 2013

2013 Event CALENDAR 7/13 Ocean Shores Tri & Foot Fest Big Weekend; Kids Tri, Sprint Tri, Olympic Tri, Olympic Du, Long Course Tri, Long Course Du; North Bay Pk, Ocean Shores, WA; 253-245-9240; www.trifreaks.com 7/14 Lakewood SummerFEST Triathlon Sprint Tri; American Lake & Ft Steilacoom Pk, Lakewood, WA 253-284-3259; www.lakewoodsummerfesttriathlon.com 7/14 Deschutes Dash - Sprint Triathlon, Duathlon & Aquabike; Youth Tri, Sprint Tri, Sprint Du, Sprint Aquabike; Old Mill District, Bend, OR; 541-323-0964; www.deschutesdash.com 7/20 ChelanMan Multisport Weekend Olympic Tri, Long Tri; Lakeside Pk, Chelan, WA www.chelanman.com 7/20 Tiger Tri; Olympic Tri; Colville, WA; www.tigertri.com > 7/20 XTERRA La Grande Offroad Triathlon; Olympic Tri (MtB); Morgan Lk, La Grande, OR; 915-247-2633; www.lagranderide.com/xterra

8/3 Wahine All Women’s Triathlon & Duathlon Kids, Sprint Tri, Tri-iT Sprint Tri, Sprint Du; Blue Lk Pk, Fairview, OR www.aasportsltd.com/allwomens > 8/3 Federal Escape Triathlon; Kids, Sprint Tri, Olympic Tri; Five Mile Lake Pk, Federal Way, WA; 253-245-9240; www.trifreaks.com 8/3 Power of Pasco Sprint Triathlon; Sprint Tri; Chiawana Pk, Pasco, WA; www.3rrr.org 8/3 Umpqua Ultimate Triathlon; Sprint Tri, Olympic Tri, Olympic Du; Sutherlin, OR; www.purplefootgang.com 8/3 Whidbey Island Triathlon; Sprint Tri; Whidbey Island, Langley, WA; 360-221-6788; www.swparks.org/triathlon.html

8/4 Mid-Summer Triathlon & Duathlon Sprint Tri, Tri-iT Sprint Tri, Olympic Tri, Sprint Du; Blue Lk Pk, Fairview, OR; www.aasportsltd.com/midsummer > 8/7 Athletes Lounge Triathlon Training Races; Sprint Tri; Hagg Lk, Forest Grove, OR; 503-477-5906; www.athleteslounge.com

7/21 ChelanMan Multisport Weekend Kids, Tri-a-Tri, Sprint Tri; Lakeside Pk, Chelan, WA www.chelanman.com

8/10 Coeur d’Alene Triathlon & Duathlon Sprint Tri, Olympic Tri, Olympic Du; Coeur d’Alene City Pk, Coeur d’Alene, ID 877-782-9232; www.cdatriathlon.com

7/21

8/10 Emmett’s Most Excellent Triathlons Kids Tri (Fri); Sprint Tri, Olympic Tri, Aquabike (Sat) Emmett/Boise, ID; 208-867-9952; www.emmetttri.com >

Girlfriends & Dudes Short Distance Triathlon, Duathlon & Kids Tri Event

Kids, Sprint Tri, Sprint Du; Frenchman’s Bar, Vancouver, WA 360-574-7292; www.nwpersonaltraining.com 7/21 Benaroya Research Institute at Virginia Mason Seafair Triathlon; Sprint Tri, Olympic Tri, Kids; Seward Pk, Seattle, WA; 206-728-0123; www.seafair.com > 7/24 Athletes Lounge Triathlon Training Races; Sprint Tri; Hagg Lk, Forest Grove, OR; 503-477-5906; www.athleteslounge.com 7/27 Ellensburg Sprint Triathlon; Sprint Tri; Irene Rinehart Riverfront Pk, Ellensburg, WA; 206-920-3983; www.buduracing.com 7/27 Rolf Prima Tri at the Grove; Sprint Tri, Olympic Tri; Lakeside Pk, Cottage Grove Lk, Cottage Grove, OR; www.dark30sports.com/events/tatg2013 7/28 Whisky Dick Triathlon; Olympic Tri; Vantage to Ellensburg, WA; 206-920-3983; www.buduracing.com 8/1 YMCA Y-Not Triathlon; Sprint Tri; Parkcenter Pond, Boise, ID; www.ymcatvidaho.org/programs/races

SAT & SUN

JULY 13-14th

www.deschutesdash.com

Triathlon, Duathlon, Aquabike, 10K and 5K Run PRODUCED BY:

BEND, OREGON

www.layitoutevents.com

r a c e c e n t e r. c o m

june/july 2013

8/10 Lake Tye Triathlon Youth Tri, Sprint Tri, Olympic Tri; Lk Tye, Monroe, WA; 425-248-0908 www.laketyetriathlon.com 8/11 Crescent City Triathlon; Sprint Tri (pool), Sprint Du; Fred Endert Pool, Crescent City, CA; www.crescentcitytriathlon.com > 8/16 Aquaman Duathlon; Sprint Aquathlon; Howard Amon Pk, Richland, WA; www.3rrr.org 8/17 Beaver Lake Triathlon; Sprint Tri; Beaver Lk Pk, Sammamish, WA; www.beaverlake.org/blt> 8/17 Titanium Man Junior Triathlon; Youth Tri; Howard Amon Pk, Richland, WA; www.3rrr.org 8/24 Asotin City Triathlon; TBA; Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html

8/24 Lake Sammamish Triathlon; Sprint Tri; Lake Sammamish St Pk, Issaquah, WA; 206-920-3983; www.buduracing.com 8/25 Lake Meridian Triathlon presented by Outpatient Physical Therapy; Super Sprint Tri, Sprint Tri; City of Kent’s Lake Meridian Pk, Kent, WA; 206-779-7727; www.lakemeridiantri.com 8/31 Bonney Lake-Labor of Love-Triathlon; Sprint Tri, Olympic Tri; Allen York Pk, Bonney Lake, WA; 206-920-3983; www.buduracing.com 8/31 Titanium Man Triathlon; Olympic Tri; Columbia Pk, Richland, WA; www.3rrr.org

9/7 MAC Dash Sprint Tri (pool); Madras Aquatic Ctr, Madras, OR; 541-475-4253 www.roguemultisport.com/eventcalendar/macdashsprinttriathlon.html 9/7 Aluminum Man Triathlon; Sprint Tri, Olympic Tri; Riverfront Pk, The Dalles, OR; 541-296-9533; www.racecenter.com/aluminumman > 9/7 Best in the West Triathlon Festival - Half-Iron & Sprint; Sprint Tri, Long Course Tri; Lewis Cr Pk, Sweet Home, OR; 541-915-5116; www.bestinthewestevents.com 9/7 Lake Stevens Triathlon; Sprint Tri, Olympic Tri; Lake Stevens, WA; 206-920-3983; www.buduracing.com 9/8 17th Annual Seattle Escape From The Rock Triathlon; Sprint Tri; Luther Burbank Pk, Mercer Island, WA; www.envirosports.com 9/8 Best in the West Triathlon Festival - Olympic & Kids Splash & Dash; Kids, Olympic Tri; Lewis Cr Pk, Sweet Home, OR; 541-915-5116; www.bestinthewestevents.com 9/13 YMCA Youth Triathlon at Hidden Springs; Kids Tri; Hidden Springs, ID; www.ymcatvidaho.org/programs/races

9/14 Black Diamond Long Course Triathlon &

Endurance Duathlon

Long Course Tri, Long Course Du; Nolte St Pk, Enumclaw, WA www.aasportsltd.com/blackdiamond > 9/14 DU it to fight Breast Cancer; Sprint Du; Soap Lake, WA; 360780-0900; www.ulbfit.com

KEY

> Events owned, managed or timed by AA Sports, Ltd. TRI NorthWest ranked Triathlon or Duathlon

2013 Event CALENDAR

9/14 YMCA Hidden Springs Duathlon; Sprint Du; Hidden Springs, Boise, ID; www.ymcatvidaho.org/programs/races 9/15 Black Diamond Sprint Tri & Olympic

Triathlon/Duathlon

Sprint Tri, Tri-iT Sprint Tri, Olympic Tri, Olympic Du; Nolte St Pk, Enumclaw, WA; www.aasportsltd.com/blackdiamond > 9/15 TRIFREAKS KIRKLAND TRIATHLON; Sprint Tri, Sprint Du, Sprint Aquabike; Kirkland, WA; 253-245-9240; www.trifreaks.com

9/21 Leadman Tri Bend Leadman 125, Leadman 250 (long course tris); Cultus Lk to Bend, OR www.leadmantri.com > 9/21 GoldenMan Triathlon/Duathlon; Sprint Tri, Sprint Du; Goldendale Pool, Goldendale, WA; www.goldendalepool.com 9/21 Grand Columbian Iron Super Triathlon; Super Tri, Olympic Tri, Long Course Tri, Full Iron Tri, Half Aquabike, Full Aquabike; Grand Coulee Dam, Grand Coulee, WA; 253-245-9240; www.trifreaks.com 9/22 Portland Triathlon Sprint Tri, Sprint Du, Olympic Tri; Cathederal Pk, Portland, OR www.portlandtri.com 10/5 Oktoberfest Duathlon; Sprint Du; Billings, MT; www.montanacyclingraceseries.com 10/12 Diabloman Triathlon; Sprint Tri; Walnut Creek, CA; 253-245-9240; www.trifreaks.com 10/18 Fall Sprint Triathlon; Kids Tri, Sprint Tri; Eagle Mddl Schl, Boise, ID; www.ymcatvidaho.org/programs/races

MULTI-SPORT/ADVENTURE RACES 6/1 Gap2Gap Relay; Kids Relay, 20mMtB, 8K Kayak, 30mB, 10KR; Yakima, WA; 509-453-8280; www.yakimagreenway.org/g2g

6/1 San Francisco Night & Day; 3hr, 7hr, 16hr; R, B, Du; San Francisco, CA; 206-200-2840; www.nightanddaychallenge.com 6/1 Spartan Race Sprint; Sprint 5K; Cypress Mtn, Vancouver, BC; www.spartanrace.com 6/23 Tacoma Street Scramble; 90min, 3hrs; R/B; Tacoma, WA; 206-200-2840; www.streetscramble.com 7/20 Capitol Hill Street Scramble and Night & Day Challenge; 90min, 3hr, 7hr, 16hr; R, B, Du; Seattle, WA; 206-200-2840; www.streetscramble.com 7/20 Warrior Dash; 3.15m (Obstacle Race); Kelley Farm, Bonney Lake, WA; www.warriordash.com 8/10 Great Urban Race - Portland; Urban Adv Race - Dist. Varies; Portland, OR; www.greaturbanrace.com 8/17 Issaquah Street Scramble; 90min, 3hrs; R/B; Issaquah, WA; 206-200-2840; www.streetscramble.com 8/31 Anderson Island Street Scramble; 90min, 3hrs; R/B; Anderson Island, WA; 206-200-2840; www.streetscramble.com 8/31 The Inferno; 13.1m Obstacle Race; Oregon 4-H Ctr, Salem, OR; www.racetheinferno.com 9/7 The Alaska Airlines Iron Horse Relay 8m Paddle, 21mMtB,7.5mTrailR, 28mB, 5mMtB; Snoqualmie Pass, North Bend, WA; 206-459-2837; www.ironhorserelay.com 9/7 Warrior Dash; 3.11m (Obstacle Race); Horning’s Hideout, North Plains, OR; www.warriordash.com 9/22 Fremont Oktoberfest Street Scramble; 90min; Seattle, WA; 206-200-2840; www.streetscramble.com 9/28 Spartan Race Beast & Sprint; Beast 21K, Sprint 5K; Sun Peaks Resort, Kamloops, BC; www.spartanrace.com 12/14 Street Scramble at the Market; 2hr; Seattle, WA; 206-200-2840; www.streetscramble.com

CYCLING SERIES 6/8 Mary’s Peak Hill Climb Time Trial and Run; 10mR, 12mB; Botkin Rd and Hwy 34, Corvallis, OR; 541-854-0150; www.vccycling.com/mphctt 6/8 Alpenrose Heartbreaker; Track; Alpenrose Velodrome, Portland, OR; www.obra.org 6/8 Mary’s Peak Hillclimb; Time Trial; Corvallis, OR; www.obra.org 6/9 OBRA TTT; Time Trial; Brownsville, OR; www.obra.org 6/15 Alsea Falls Switchback XC MTB; MtB; Alsea Falls, OR; www.obra.org 6/16 Blue Ribbon Track Omnium; Track; Alpenrose Velodrome, Portland, OR; www.obra.org 6/16 Rainier Road Race; Road; Rainier, OR; www.obra.org 6/21 Mt. Hood Cycling Classic Stage Race; 4 Day Stage Race; The Dalles and Hood River, OR; 541-980-2338; www.mthoodcyclingclassic.com 6/22 Portland Criterium; Criterium; Portland, OR; www.obra.org 6/23 Pickett’s Charge XC MTB; MtB; Bend, OR; www.obra.org 6/24 Alenrose Six Day; 6 Day, Track; Alpenrose Velodrome, Portland, OR; www.obra.org 6/28 Baker City Cycling Classic; Stage Race, Varies by Cat; Baker County Oregon, Baker City, OR; www.bakercitycycling.org 6/29 Humbug Hurry-Up MTB; MtB; Yreka, CA; www.obra.org 6/30 Pringle Creek Circuit Race; Road; Salem, OR; www.obra.org 6/30 Six Hours of Mt Hood MTB; MtB; Government Camp, OR; www.obra.org 7/6 High Desert Omnium; 2 Day, Road; Bend, OR; www.obra.org 7/6 St. Honore Criterium; Criterium; Portland, OR; www.obra.org 7/12 Alpenrose Challenge; 3 Day, Track; Alpenrose Velodrome, Portland, OR; www.obra.org 7/13 Revenge Of The Disc Time Trial Series; 17.35m; Shedd, OR; 541-905-9698; www.obra.org/schedule/2013/time_trial 7/13 Redmond Downtown Criterium; Criterium; Redmond, OR; www.obra.org 7/13 Revenge of the Disc Wheel; Time Trial; Albany and Brownsville, OR; www.obra.org 7/14 Montinore Road Race; Road; Forest Grove, OR; www.obra.org 7/16 Bend Memorial Clinic Cascade Cycling Classic; Stage Race; Bend, OR; www.cascade-classic.org r a c e c e n t e r. c o m

june/july 2013

7/20 High Cascades 100 MTB; MtB; Bend, OR; www.obra.org 7/20 OBRA Masters Track Championships; 2 Day, Track; Alpenrose Velodrome, Portland, OR; www.obra.org 7/20 Revenge of the Disc Wheel; Time Trial; Albany and Brownsville, OR; www.obra.org 7/21 Tigard Criterium; Criterium; Tigard, OR; www.obra.org 7/27 Junior and Team State Championships; Track; Alpenrose Velodrome, Portland, OR; www.obra.org 7/27 Revenge of the Disc Wheel; Time Trial; Albany and Brownsville, OR; www.obra.org 7/28 Vancouver Criterium; Criterium; Vancouver, WA; www.obra.org 8/3 Franz Criterium; Criterium; Portland, OR; www.obra.org 8/4 OBRA TT Champs 2013; 20K-40K; Peoria, OR; 503-381-3119; www.obra.org/schedule 8/10 Capitol Forest Classic, featuring the NW All Mountain Championships; 10m, 18m, 28m; Fall Creek Day Use Area, Capitol St Forest, Olympia, WA; www.capitolforestclassic.com 8/10 Gresham Criterium; Criterium; Gresham, OR; www.obra.org 8/11 OUCH; Time Trial; Corbett, OR; www.obra.org 8/17 Giro di Portland; Criterium; Portland, OR; www.obra.org 8/18 Uphill TT Championship; Time Trial; Mt Hood, OR; www.obra.org 8/23 Eugene Celebration Stage Race; 3 Day, Stage Race; Eugene, OR; www.obra.org 8/23 OBRA Senior Track Championships; 3 Day, Track; Alpenrose Velodrome, Portland, OR; www.obra.org 8/25 Wildcat Mountain Uphill TT Challenge; 11.4m; Eagle Creek, OR; www.obra.org/schedule 8/31 David Douglas CX #1; Cyclocross; Vancouver, WA; www.obra.org 9/1 Psycho Cross; Cyclocross; Eugene, OR; www.obra.org 9/7 Het Meer CX Race; Cyclocross; Vancouver, WA; www.obra.org 9/14 Double Cross; 2 Day, Cyclocross; Cascade Locks, OR; www.obra.org 9/15 Double Cross; Cyclocross; Cascade Locks, OR; www.obra.org 9/15 Mt Ashland Hill Climb; 24m (road), 18m (MtB); Ashland, OR; 541-708-1417; www.mtashlandbike.com 9/21 Fazio Farms; Cyclocross; Portland, OR; www.obra.org 9/21 Zaandercross; Cyclocross; Vancouver, WA; www.obra.org 9/29 Battle at Barlow; Cyclocross; Gresham, OR; www.obra.org 10/6 Oregon Coast Fat Tire Ride & Run MTB; MtB; Waldport, OR; www.obra.org 10/12 Heiser Farm CX; Cyclocross; Salem, OR; www.obra.org 10/12 Ninkrossi; Cyclocross; Vancouver, WA; www.obra.org 10/19 Canby CrossWord CX Challenge; Cyclocross; Canby, OR; www.obra.org 10/26 David Douglas CX #2; Cyclocross; Vancouver, WA; www.obra.org 11/2 Canby CrossWord CX Challenge; Cyclocross; Canby, OR; www.obra.org 11/2 Corn Cross; Cyclocross; Sandy, OR; www.obra.org 11/24 Kruger’s Crossing Cyclocross Classic; Cyclocross; Portland, OR; www.obra.org 12/8 Winter Cross; Cyclocross; Vancouver, WA; www.obra.org

CYCLING TOURS/RIDES 6/2 The Oregon Gran Fondo 2013; 31m, 71m, 117m; Bohemia Pk, Cottage Grove, OR; www.dark30sports.com/ogf2013 6/22 Tour de Hood; 2 Day; Hood River, OR; 541-980-2338; www.tourdehoodride.com 6/22 Umpqua Ultimate Ride; 20m, 40m, 65m; Sutherlin, OR; www.purplefootgang.com 6/28 Tour de Crest 25m, 55m Ride; Sunriver Village, Sunriver, OR www.aasportsltd.com/pacificcrest > 7/12 Cycle Oregon - The Weekend; 3 Day; Rural OR, See website; www.cycleoregon.com

KEY

> Events owned, managed or timed by AA Sports, Ltd. TRI NorthWest ranked Triathlon or Duathlon

2013 Event CALENDAR 7/13 Group Health Seattle to Portland Bicycle Classic (STP); 1 or 2 Day, 200m; Seattle, WA to Portland, OR; www.cascade.org 7/19 Mt. Bike Oregon I; 3 Day, MtB Ride; Greenwaters Pk, Oakridge, OR; www.mtbikeoregon.com 7/20 Ride To Remember; 25m, 50m, 75m; Canby, OR; www.lancettememorialride.com 7/20 Tour de Cure; 5-10m, 26m, 43m, 65m, 100m ; Hillsboro Stadium, Hillsboro, OR; 503-736-2770; www.diabetes.org/portlandtourdecure 8/3 Bike MS; 2 Day; Willamette Valley, OR; www.bikemsoregon.com 8/3 RAW (Ride Around WA); 7 Day; Ride through WA; www.cascade.org 8/11 Providence Bridge Pedal; 13m, 24m, 36m; Portland, OR; www.providencebridgepedal.org 8/16 Mt. Bike Oregon II; 3 Day, MtB Ride; Greenwaters Pk, Oakridge, OR; www.mtbikeoregon.com 8/16 RSVP (Ride Seattle to Vancouver & Party); 2 Day, 188m; Seattle, WA to Vancouver, BC; www.cascade.org 8/18 Portland Century; 40m, 80m, 100m; Portland St Univ, Portland, OR; www.portlandcentury.com 9/7 Yellowstone Alpine Klimb; 141m; Red Lodge, MT; 406-281-8304; www.montanacyclingraceseries.com/races/yellowstone-alpine-klimb 9/7 Cycle Oregon; 8 Day, 500m; Rural OR, See website; www.cycleoregon.com

9/14 Bike MS: Trail of the Coeur d’Alenes; 84m, 150m; Trail of the Coeur d’Alenes, Mullan, ID; 509-482-2022; www.bikemsnorthwest.org 9/28 Coeur d’Fondo; 15m, 37m, 47m, 84m, 108m; Coeur d’Alene, ID; www.cdagranfondo.com 10/5 Oregon Coast Gravel Epic; 35m, 70m; Waldport, OR; www.dark30sports.com/events/epic

SWIMMING/XC SKIING/OTHER 6/14 Raise the Bar’s Friday Night Swim Race; .5m, 1.2m, 2.4m; City of Kent’s Lk Meridian Pk, Kent, WA; www.fridaynightswimraces.com 6/16 Hagg Lake Open Water Swim; 800mtr, 1m, 2K, 4K; Hagg Lk, Forest Grove, OR; www.hagglakeswim.com 7/4 Martha Lake Open Water Swim; 200mtr, 400mtr, 800mtr, 1m, 2m; Martha Lk Swim Beach, Lynnwood, WA; 425-248-0908; www.finishstrongevents.com 7/12 Raise the Bar’s Friday Night Swim Race; .5m, 1.2m, 2.4m; City of Kent’s Lk Meridian Pk, Kent, WA; www.fridaynightswimraces.com 7/13 Silver Lake Open Water Swim; 800mtr, 1m, 2m; Thornton A. Sullivan Pk, Silver Lk, Everett, WA; 425-248-0908; www.finishstrongevents.com 7/20 Fat Salmon Open Water Swim; 1.25m, 3.4m; Madison Pk, Seattle, WA; www.fatsalmon.org > 8/18 The Coeur d’Alene Crossing; 2.4m Swim; Coeur d’Alene, ID; www.cdacrossing.com

8/25 Swim Across Suttle; 1.3m; Suttle Lake, Sisters, OR; www.sistersmultisport.com 9/7 Swim Across America - Seattle; .5m, 2m; Luther Burbank Pk, Mercer Island, WA; www.swimacrossamerica.org > 9/14 Columbia Crossing Swim; 1.5m; Chiawana Pk, Pasco, WA; www.3rrr.org 12/5 Oregon Fall XC Ski Camp; 16 Day, 5-20K per day XC Ski; Mt Bachelor, Bend, OR; www.xcoregon.org 12/29 Ski Rodeo; 1K, 5K, 10K; Mazama Ski Trails, Winthrop, WA; www.mvsta.com

TRAINING/CAMPS/CLINICS/EXPOS 7/23 Clearwater River Running Camp; Running Camp; Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html 10/15 RUN - 5K/10K Training Program from FIT

RIGHT and Stay Fit for Half/Full Marathon

5K, 10K, Half Marathon, Marathon Training Program; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/run.html 11/9 Fit Right Fashion Show; Fashion Show; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/fashionshow.html

KEY

> Events owned, managed or timed by AA Sports, Ltd. TRI NorthWest ranked Triathlon or Duathlon

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