FALL 2017
NORTHWEST EDITION
MUST-HAVE
FALL RUNNING GEAR Inside SportHill Why We Should Run Cross Training for the Months Ahead Three Perfect Days in Chamonix
WEEKEND GETAWAYS
MOSES LAKE, WA
START
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Runners stride through the fall foliage during the Columbia Gorge Marathon & Half Marathon. This year’s event is slated for October 22. PHOTO: Adam Lapierre
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TABLE OF CONTENTS
FEATURES WEEKEND GETAWAY: 26 MOSES LAKE, WA
Shannah Werner
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SPORTHILL – ENTREPRENEUR, INVENTOR & ATHLETE
Amy Clark
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FRESH FALL RUNNING GEAR
Jenny Willden
ON THE COVER: Amanda Basham cruises through the Oneonta Tunnel before this summer’s Eagle Creek raged through the Columbia Gorge, destroying the landmark in its wake. PHOTO: Paul Nelson ABOVE: The summer sun gives way to the colors of fall and the adventures that lie ahead. Learn more about cross training through the cooler off-season months in this issue – pages 20 and 22. PHOTO: Paul Nelson
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DEPARTMENTS & COLUMNS 8
FROM THE PUBLISHER: CHASE. CATCH. REPEAT.
Brook Gardner
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TRAIL MATTERS: WHY WE SHOULD RUN
Paul Lieto
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BRIEFS
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FUEL: THREE PERFECT (RUNNING) DAYS IN CHAMONIX
Stephanie M. Howe, Ph.D.
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MAXIMUS: PREPARE FOR A SUCCESSFUL YEAR THROUGH WINTER CROSS TRAINING
Max King
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THE DIRT: MIXING IT UP: CROSS TRAINING FOR TRAIL RUNNING
Jeff Browning
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CLUB NORTHWEST NOTES
Drea Garvue
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AT THE RACES – WHY RACING EVENTS
Amy Clark
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EVENT CALENDAR
FROM THE PUBLISHER
Chase. Catch. Repeat. Fall 2017 Volume 25, Issue 4 P.O. Box 2370 Bend, OR 97709
running class (yes, college credit for running). I made friends quickly, and my passion for running only continued to grow. As the weeks turned into months, I journaled my miles - some days good,
(541) 610-1636
EMAIL WEB
Two miles turned into four and so on… Running by myself got a bit lonely so I connected with a
(541) 617-0885
PHONE FAX
As I’ve shared in previous letters to our readers, my love affair with running began in college.
brook@racecenter.com
racecenter.com
some awesome, and others not-so-hot. The teacher of the class helped me connect the dots as I learned about fatigue, rest days and cumulative mileage. For me, it was about the chase. Not necessarily nipping at the heels of other runners while
PUBLISHER Brook EDITOR
we were out together, but the feeling that running gave me. The feeling of being free, leaving
Gardner
whatever stresses I held in my mind in the rearview and constantly chasing that adrenaline
Paul Lieto
COPY EDITOR Amy GRAPHIC DESIGN
rush. Yep, I was a self-proclaimed “endorphin junkie.” I took my
Clark
Goodeye Creative
ART DIRECTOR Jeff
created a graphic that said, “Endorphin Junkie.” It took me a few
Browning
ADVERTISING DIRECTOR Brook
passion for running into the computer lab one afternoon and
Gardner
hours, but I came up with something I liked. I headed down to the local screen printer, bought a few sizes of grey t-shirts and
Chris Bagg, Jeff Browning, Amy Clark, Craig Dean, Stephanie M. Howe, Ph.D., Adnan Kadir, Max King, David Laney, Paul Lieto, Ruggero Loda, Richard Lorenz, Shannah Werner
had the slogan placed on the chest. I took them to my running class and they sold like hotcakes. I’m not sure if it was the words or the shirt itself, but the instant affinity for the connection that each person had with running
Dina Boswell
CONTRIBUTING WRITERS
CONTRIBUTING PHOTOGRAPHERS
spurred an impulse purchase.
Andy Atkinson, Dina Boswell, Win Goodbody, Ben Moon, Tim Moxey, Paul Nelson, Brian Penrose, Evan Pilchik, Tyler Roemer, Victah Sailer, Glenn Tachiyama, Bob Woodward
In the years the followed, I found that other activities also gave me that same euphoric feeling,
The entire contents of this magazine are Copyright 2017 RaceCenter Northwest magazine. RaceCenter Northwest magazine is a Trademark of RaceCenter LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without written permission from the publisher.
albeit a bit different. On the bike, surfboard and skis—I found it existed in so many different forms and on so many levels. As the years have worn on, the focus of my activities has shied away from racing/training and more towards maintaining my fitness and keeping up with my children. It’s been fascinating to read about various athletes in the pages of RaceCenter over the past year and delve into why
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people run. There are a myriad of reasons—and I’m sure my own are countless. As the days grow
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.
tend to bring on my seasonal romance with running.
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shorter and the temperatures drop, I always lace up my kicks for more miles as the fall and winter
Whatever lies ahead for you in the upcoming months and years—and whatever you’re chasing, I hope you catch it. In the case of running, you can continue to chase that high, catch it, and repeat. See you at the races! Warm Regards, Brook Gardner brook@racecenter.com
TRAIL MATTERS
Running Makes Us Better PAUL LIETO
I was tempted to write nothing further. A simple sentence sums up why we should run. In the last few columns I’ve explored why I run, why others run, and went on a tangent about running gear. In this issue, I want to convince those who aren’t running to begin. If you already run, well done. Together perhaps we can gently nudge the sedentary to join us. Let’s begin with a few scientific studies on the benefits of running. A 2016 report by Researchers from the Department of Psychology and the Department of Biology of Physical Activity at the University of Jyväskylä in Finland stated, “It may be possible to increase the neuron reserve of the hippocampus—and thus improve preconditions for learning – by promoting neurogenesis via sustained aerobic exercise such as running.” I think that means running can make us smarter. So, better. A study released in early 2015 looked at 334,000 European men and women over a 12year period, and found twice as many deaths may
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be attributed to lack of physical activity compared with the number of deaths caused by obesity. Additionally, the American Heart Association states running can reduce risk of heart attack and stroke because of benefits including lowered blood pressure, controlled weight and reduced stress. Summed up, a sedentary life includes a greater number of risk factors than that of an active lifestyle. Which means running makes us physically stronger by helping us become resilient to that which can make us worse. Over the last decade, several studies have shown the positive impact aerobic exercise has on our mood. In 2006, a study published in Medicine and Science in Sports and Exercise, concluded 30 minutes of walking can lift the mood of patients suffering major depressive disorder. Patients reported gains in “vigor” and “well-being”. A decade later, Brandon Alderman from the Department of Exercise Science at Rutgers University, led a team who published a report in Translational Psychiatry. Alderman and colleagues conducted
a study on mental and physical (MAP) training, which combines mental training through meditation and physical training through aerobic exercise. Individuals with major depressive disorders who participated in the study did 30 minutes of focused-attention meditation and 30 minutes of moderate-intensity aerobic exercise. They reported significantly less depressive symptoms and ruminative thoughts, showing that running can improve our minds—making us better. Reports and studies are released with regularity. Running improves blood flow, reduces inflammation, lowers levels of insulin, increases bone mass, improves mood, makes us smarter, helps us to live longer, makes us more productive, increases our chances of looking good naked (i.e. we’re fitter), and the list goes on. With such an expansive list of benefits, we shouldn’t need reasons to run. Rather, it should again become a natural part of our existence, like drinking water, eating and sleeping. According to data collected in the 2016 National Health Interview Survey, 51.7%
OPPOSITE PAGE: The author atop Strawberry Mountain because altitude adjusts attitude. PHOTO: Paul Lieto ABOVE: An unscientific study (of one) shows trail signs improve mood and blood flow. PHOTO: Paul Lieto
of adults 18 years of age and older are meeting the minimum recommended requirements for aerobic physical activity of 150 minutes per week. Reading the report, it’s elusive as to whether this number should be taken as good news or bad. Based on the accompanying data on the continued growth of obesity (30.6% compared to 19.4% in 1997) and diabetes (9.4% compared to 5.1% in 1997) we can determine from an increase over previous years that this percentage is still a failing grade. Europe’s numbers are similar. As human beings, we’re failing. But, it isn’t entirely our fault. It could be that we are just being human. It’s science. We’re built for preservation. When it comes down to a choice of expending valuable energy or saving it for emergencies, our brains choose to save that energy, to be sedentary until it’s critical to move. Fortunately (or unfortunately) from a movement perspective, we’re not going to encounter an aggressive cougar while sitting on the couch in our air-cooled homes. Therefore, the
lounging conservative self-trumps the impetus to be fit and alert for any circumstance. Likewise, foraging 400-square-feet of a produce department at the local grocery store isn’t as beneficial as traveling several miles over varying terrain to collect the nutrient-dense fruits and vegetables of our past. The need to conserve energy for emergencies has, for the most part, become obsolete. Yet, by default we store it up. Our brains haven’t evolved as quickly as technology to replace our innate fight or flight, rest and recover, biological makeup with something adapted to our current environment, such as an eat sensibly and “move with purpose” blueprint. What was once a necessity in the sense of short-term survival must now be retold to us as long-term consequences through numerous scientific studies and an equal number of magazine covers (see cover). At the end of the day, the studies are just numbers, consumable infographics, and motivating factors that science hopes will get us moving. At
the beginning of the day, it’s on us to get up and get out there, knowing we’re wired for it, but also understanding we’re wired to resist. The reasons why we should run need to go beyond the science if they are truly going to have an impact. We must run to set an example for our neighbors, siblings, and our children. We must run for the collective health of the human race. We must run to put the proper curve in the bar graph—to improve the statistics. We must run to diminish the need for the science that tells us we should run. •
About the Author Paul Lieto is the Editor for RaceCenter Magazine. He lives in Bend where he writes, runs trails, and drinks far too much coffee. Follow Paul at madebravely.com and @madebravely on Twitter, Facebook and Instagram.
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BRIEFS
It’s time to ditch the lemonade stand. Looking to raise funds for your team or organization? Let your locally owned Jamba Juice help! Whether you are selling smoothies or discount cards, Jamba Juice fundraisers are an easy way to make some extra moo-lah. For more information, visit jambajuiceoregon. com/fundraising
*Valid at participating Oregon and SW Washington stores.
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Fall racing gets a bit dirty, so try the Cross Crusade races if you’re in the mood for mud. PHOTO: Matt Haughey
Cross Over to the Dirty Side Interested in a break from your normal cycling or running routine? The Pacific Northwest is arguably one of the best places in the country for cyclocross racing. River City Bicycles hosts one of the most popular series in the area with the Cross Crusade kicking off October 7, in Portland OR. Expect challenging courses featuring mud, cold temps, rowdy spectators, and occasional ice and snow. The Cross Crusade consists of eight races spread over six weekends at six different locations throughout Oregon. Riders participating in at least three of the events will be ranked in the overall series, but seven of eight race scores will count towards overall rank so the more racing you do the higher you’ll place. Consider creating or hooking up with a local team, as there is also a team series winner in which the top 10 riders across all categories from each OBRA (Oregon Bicycle Racing Association)-sanctioned team will be tallied and assigned points. The
team with the lowest points for the series will be declared the victor. The schedule: Race #1 Alpenrose Day 1 / October 7 / Portland, OR Race #2 Alpenrose Day 2 / October 8 / Portland, OR Race #3 Cascade Locks / October 15 / Cascade Locks, OR Race #4 Heron Lakes / October 22 / Portland, OR Race #5 Deschutes Brewery Day 1 / October 28 / Bend, OR Race #6 Deschutes Brewery Day 2 / October 29 / Bend, OR Race #7 Wooden Shoe Tulip Farm / November 5 / Woodburn, OR Race #8 Barton Park / November 12 / Barton, OR
Cycle / 10.07 - 11.12 www.crosscrusade.com
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@jambajuiceor
23g prot ei 280 c n & al!
BRIEFS Crusade XC If cyclocross isn’t your thing, but you still crave getting a little sweaty and dirty, consider the Adidassponsored Crusade XC. The Crusade XC is a cross country-style running race that will be contested on the River City Bicycles Cyclocross Crusade course for roughly 5K. The Crusade XC will have three races in the series. Alpenrose on October 7, Cascade Locks on October 15, and Deschutes Brewery day one on October 28. The races occur at the end of the day so the course is sure to be fun and challenging. Series winners will receive prizes from Adidas.
Run / 10.7, 10.15, 10.28 www.crosscrusade.com/crusade-xc
Oakridge Triple Summit Challenge Choose one, two, or all three races at the Oakridge Triple Summit Challenge three-day event held October 13-15. Day one is the Alpine Ascent outand-back race starting near the Westfir Covered Bridge. It is primarily on single track trails covering 13.1 miles with 3,944 feet of elevation gain. Day two is the Dead Mountain Ascent starting at the bottom of Flat Creek Trailhead. This race covers 12.4 miles with 2,650 feet of elevation gain. Finish the series off by running the Larison Rock Ascent on day three which begins and ends at Greenwaters Park. This final day has participants running 12.4 miles with 2,512 feet of elevation gain, making the three-day total more than 50K of racing with more than 9,000 feet of gain. All races have several aid stations set up for refueling.
around the Detroit Lake area including Detroit Lake State Park, US Forest Service Campgrounds, and Lakeview and Detroit RV Parks.
Run / 10.14.2017 www.runwildadventures.com
Super Dave’s Down & Dirty Half & 10K This 13.1-mile course starts and finishes at the Seventh Mountain Resort in Bend, OR on October 15. The course begins at the Resort’s parking lot and quickly transitions to single track and dirt roads. The course ascends mostly gravel roads for the first half, then turns downward on the popular Tiddlywinks and Storm King single track trails to head back towards Seventh Mountain Resort. Expect a tough course but you’ll also likely negative split this race. The Dirty 10K starts and finishes at the Seventh Mountain Resort as well, and follows the same course as the half marathon but eliminates much of the ascending and single track.
Runners at the Autumn Leaves 50K and 50M get a mix of both bike and dirt path on the loop course. PHOTO: Oregon Road Runners Club
ORRC Autumn Leaves 50/50 The 50K and 50 Mile Autumn Leaves Races held at Champoeg State Park, St. Paul, OR, are organized by the Oregon Road Runners Club (ORRC). A relatively flat 10K loop course consists of 80% paved bike path and 20% dirt single track, and is built for speed. Times from the 2016 finishers clocked in at 3:45 and change for the 50K and 6:53 for the fastest 50-miler. 50K runners will complete five loops and the 50-milers finish
Run / 10.15.2017 www.superfitproductions.com
There is a 5K flat looped trail race around Greenwaters Park and the connecting trail to Larison Rock, as well as a free,1-mile fun trail run for those 12 years and younger.
Run / 10.13-15.2017 www.oakridgetriplesummitchallenge.com
Detroit Lake Trail Mud Run This rough 5-mile at Detroit Lake Recreation Area sounds like a blast. It boasts a challenging course that includes mud, rocks, water crossings, hills, trails, stumps and amazing scenery; all on the lake bottom of Detroit Lake in the Cascade Mountain Range. It is fairly guaranteed you’ll be a filthy mess after this event so consider wearing clothing and shoes you don’t mind scrapping post race. The course will be well-marked and begins and ends in front of city hall in the town of Detroit. Consider camping the night prior to race day if you’re coming from the Portland or Central Oregon areas as the starting gun goes off at 9am. There are several camping options
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Enjoy the views, camaraderie, and beers at the 2nd running of the Bend Ale Run. PHOTO: Jason Bagby
The Second Running of Bend Ale On Saturday, November 11, head to Central Oregon to experience the second running of the Bend Ale Run. The Bend Ale Festival hosts a half marathon and 10K course which starts and finishes in NW Crossing just north of Summit High School, and heads west into the new Tree Farm housing development. Take in sweeping views of the Cascade Mountains including Mt. Hood, Mt. Jefferson, Three Fingered Jack, the North, Middle and South Sisters, and finally Mt. Bachelor. All finishers will be greeted with great food, cold beer, a warm tent, Bend Ale Run pint glass, four tokens, and free entry into the Bend Ale Festival. Stay post race and sample a few of the 40 beers on tap.
Run / 11.11.2017 www.bendalerun.com
up after eight. Recreational and competitive ultramarathoners from all over the west enjoy this unique running event.
Run / 10.28.2017 www.orrc.net
Carkeek 12-Hour The Carkeek 12-Hour race is a 1.93-mile loop course run for, you guessed it, 12 hours. Participants run, walk, or stroll for the 12-hour duration accumulating as many miles as they can with the winner being the individual covering the most distance. The event takes place October 28, at Carkeek Park in Seattle, WA. In recent years, a 6-hour version has been added. Runners can expect gorgeous views of the Puget Sound, varied terrain of rolling trails, steep stairs, and some socalled flat sections. This won’t be an easy course with each loop climbing 436 feet. As it does every year, this event occurs on Halloween weekend so runners are encouraged to bring Halloween costumes for a lap or two. There will be prizes for anyone who rocks their costume during at least one lap.
ABOVE: It’s Halloween weekend at the Carkeek 12-Hour so don your best costume. PHOTO: Glenn Tachiyama Photography LEFT: The Lithia Loop Trail Marathon is a popular race in the Southern Oregon town of Ashland. PHOTO: Michael Lebowitz/Longrun Pictures
Lithia Loop Trail Marathon Starting and finishing at Lithia Park in the heart of Ashland, OR, Rogue Valley Runners hosts the Lithia Loop Trail Marathon on November 4. The course circumnavigates the Ashland watershed accumulating 7,200 feet of elevation change on primarily dirt roads and trails. The event has a time limit of six hours and space is limited to the first 300 runners so sign-up soon. Make it a weekend and book a room at the renovated Ashland Springs Hotel in downtown Ashland, which originally opened it’s doors in 1925. Spend the post race afternoon visiting a few of the many Southern Oregon wineries.
Run / 11.04.2017 www.roguevalleyrunners.com
Run / 10.28.2017 www.endlesstrails.us
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BRIEFS
A runner tackles one of the downhill sections of the Foothills 50K Frenzy in Boise, ID. PHOTO: Jeff Black
A Good Excuse for Biscuits and Gravy If heading east to Boise, ID is on your agenda, check out the Foothills 50K Frenzy on Saturday, October 7, or the 16th annual Zeitgeist Half Marathon held Saturday, November 4. The Foothills 50K Frenzy claims to be the only “official” ultra in the Boise foothills. The course is run on the Ridge to Rivers Trail System and includes multiple uphill and downhill sections with an elevation gain of 5,840 feet. The terrain is moderate in difficulty, providing a challenge to runners, but not too hard for first-timers. The Zeitgeist Half Marathon starts and finishes at the Optimist Youth Sports Complex northwest of Boise, and is open to both walkers and runners. This loop course is on paved roads with nearly 1,200 feet of elevation gain over scenic rolling country roads. Road trips to Boise aren’t complete without a breakfast stop at Big City Coffee. Be warned, portion sizes are LARGE so save the biscuits and gravy for a post race indulgence.
Run / 10.07.2017 www.foothills50kfrenzy.com Run / 11.04.2017 www.zeitgeisthalfmarathon.com
Ravenna Refresher According to Seattle Parks & Recreation, a local realtor named Ravenna Park after “an Italian seacoast town that was famous for its pine trees, where poets, warriors, and statesmen once strolled in a state of euphoria.” The PNW Ravenna Park
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serves as a nature retreat for city dwellers and also hosts the Ravenna Refresher trail races held on November 4. This forest-filled ravine is nestled just north of the University District. The event offers three race distances including 4K, 8K, and 12K, all of which traverse the same 4.1K loop gaining 230 feet of elevation per lap. Tackle the event and see if you can channel an Italian poet or warrior.
The event starts at Fairhaven Park Pavilion and runs the Interurban trail out to Arroyo Park and Clayton Beach. This trail has spectacular views and very few hills. The majority of the course is covered with a canopy of trees which will deflect some of the sun, rain, or snow depending on the weather conditions. Runners should dress appropriately and anticipate cold weather.
Run / 11.05.2017 www.nwtrailruns.com
Run / 12.31.2017 www.nwenduranceevents.com
Canyon Rumble Frozen Half
Eugene Marathon Celebrates 12 Years
The Canyon Rumble Frozen Half is a trail race through Willow Canyon in Madras, OR, held Saturday, December 2. Racers can choose between the half marathon, 10K, or 5K routes which all follow the same course. The race features a mix of paved, gravel and dirt trails, along with some challenging terrain. The first half of the race is a gradual downhill, with the second half a gradual uphill climb. All proceeds go to the MADras Runners Jack Watts Memorial Scholarship which supports and encourages local youth running. Event organizers suggest registrants be prepared for ice, snow, rain and mud as this race is not a road race.
Run / 12.02.2017 www.madrasrunners.com
Last Chance Marathon and Half Marathon Everyone deserves one last chance, and this could be yours—to run a half or full marathon this year. The Last Chance Marathon and Half Marathon is held on December 31, at Fairhaven Park in Bellingham, WA. The half marathon course is an out and back, and the full marathon course is the course run twice.
The Eugene Marathon, held April 29 in Eugene, OR boasts a scenic, USATF-certified course known for its flat and fast route as it passes through beautiful parks and tree-lined paths that crisscross the picturesque Willamette River. The marathon is consistently ranked in the top 15 races most likely to qualify for Boston by Marathon Guide. The Eugene Half Marathon runners start alongside the full marathon participants in front of historic Hayward Field which played host to five Olympic trials, ten NCAA championships and countless national and world record breaking efforts. There is a fun and easy 5K offered with the same amazing finish as the marathon, and a Kids 1K event which allows kids to accumulate the full marathon distance on their own prior to the final 1K Hayward Field finish. A free, 15-minute massage is offered at the Massage Zone for marathon and half marathon participants on Sunday.
Run / 04.27-29.2018 www.eugenemarathon.com
The Eugene Marathon held April 29, 2018 is a popular event for both novices and elites. PHOTO: Eugene Marathon
FUEL
Three Perfect (Running) Days in Chamonix STEPHANIE M. HOWE, PH.D.
Chamonix is a trail runner’s dream. Trails everywhere traverse the valley and up through the mountains, leading to breathtaking views of Mt. Blanc massif and the Alps. And after a long day on the trails, you’ll be rewarded with some of the best food around. If that’s not heaven, I’m not sure what is. Having been lucky enough to do a lot of “research” in Chamonix, here are my top picks for the best of the best.
Day 1. Grand Balcon Sud First things first. Take a moment to take it in. The first glimpse of the Mt. Blanc massif is special. Photos just don’t do it justice. By all means use your camera, but make sure you also take mental photos with your eyes. They capture so much more. Take a moment to orient yourself and find your lodging. If you are staying in the valley, your host will likely present you with a Carte D’Hôte (guest pass) that will allow you free travel on any bus or train within the Chamonix Valley. If not, you can get one at the tourist office. You’ll find some great maps there as well. Depending on your energy level, I’d recommend one of two options. For a more relaxing vibe, hike 45 minutes up to La Floria chalet. Start from the base of the Brévent lift and follow the trail up toward La Floria. Here you will find a little café surrounded by flowers with a perfect view of Mt. Blanc and Mer de Glace. Grab a bite to eat and enjoy the scenery before hiking back down to Chamonix.
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CLOCKWISE FROM LEFT: Work up an appetite in the big mountains then enjoy the traditional Savoyard farmhouse cuisine. The author humbled by the views upon descending Refuge Albert 1er. Save room for an array of French pastry options. Save room for an array of French pastry options. Stephanie enjoying a run in the Alps prior to tackling Ultra Trail Mont-Blanc. PHOTOS: Zach Violett
For a more rigorous option, start at the base of Brévent, and hike up to Planpraz (top of the first lift), following the signs to Brévent. Or, take the Brévent lift up to Planpraz to save some time. Follow signs for the Balcon-Sud toward Flégère. The path more or less traverses across, holding the same elevation. The entire run is above tree line, allowing great views of the mountains and valley. From the Flégère refuge, either run back down, following the signs to Chamonix, or take the lift to town (free on the descent). Check out La Maison Carrier for dinner, a traditional Savoyard farmhouse, converted into a restaurant that serves authentic alpine cuisine. The vibe is cozy and the food is delicious. Just be sure to save room for the carousel of desserts.
Day 2. Refuge Albert 1er Start off the day with breakfast at Aux Petit Gourmands. Make sure to get a croissant and cappuccino, they are the best in Chamonix. Rest assured, I’ve tried them all. Today’s adventure to Refuge Albert 1er begins in Le Tour, just up the valley from Chamonix. Locate the bus line currently running from Chamonix to Le Tour (free with the Carte D’Hôte). Hop on the short bus ride and get off in Le Tour near the base of the lifts. From here, you can either take the Charamillon-Balme lift or begin your hike from the base. The lift will cut off the first 1/3 of the hike, but there will still more elevation to gain. Along the
way, admire the view of the Le Tour glacier and Mt. Blanc in the background. The trip up gains almost 4,300 feet from Le Tour to Albert 1er, topping out at 8,864 feet. Enjoy a well-deserved rest at the refuge, but make sure to hike down and play a little on the glacier. It’s quite impressive up close. From Albert 1er, descend the same way you came up, or tack on a detour to Col de Balme (warning: this makes for a long day). If you choose to continue on to Col de Balme, make sure to take enough food and water for the trek. Although a long addition, the view from the Col is worth the effort. Standing on the top, you get a 360° view of the entire valley, including the Swiss Alps. Descend back down to Le Tour, following the TMB signs. Take the bus back into Chamonix from the same station you arrived. Back in Chamonix, take a couple hours to put your feet up or grab a beer at a local pub. It’s happy hour (every hour), after all. Have dinner at Beurre Noisette, a small and cozy restaurant in the center of Chamonix. The menu is traditional French cuisine, with great wine pairings. Try the Prix fix option. Get a reservation to ensure a table at this popular spot.
Day 3. Vallorcine to Chamonix. Take the Mont Blanc Express Trail (free with Carte D’Hôte) to Vallorcine. From the train station, follow the TMB trail sign towards Col de Montets. Follow a gentle uphill to the base of Col
After dinner, complete the night by walking across the alley to Les Caves for an aperitif. This swanky cocktail bar is the perfect spot to begin a night out. Sit back and enjoy the mood music, giving way to a lively nightspot, as the hours pass by. What a way to finish off the night!
Bonus Day. Courmayeur. If you find yourself with one extra day to spare, take the tunnel to the Italian side. From Chamonix, take the bus from the Chamonix Sud station through Mt. Blanc. The trip is an easy hour by bus Exit the bus at the second stop, closest to the town of Courmayeur. Take a bit to walk up and down the streets, maybe grabbing a croissant or two of the road. Once you are done wandering the streets a bit, follow the signs to the TMB route. Yes, the route literally runs through the town. Although some of the roads weave and you might “think” you’ve lost the trail, just keep going up. You’ll find it. From Courmayeur, the road eventually turns to dirt, and then to trail. It’s a steep climb from town up to the first stop, Rifugio Bertone. Take a quick break here and take in the views, but know the best is yet to come. Departing Bertone, follow the TMB course toward Rifugio Bonatti. This portion of the trail is the most buttery single track on the entire TMB route and the views of Mt. Blanc from the Italian side are
stunning, especially against the wildflower-covered hillsides. Remember, you are in Italy right now, so the correct greeting is, “Bonjourno!” After a few kilometers of beautiful, runnable trail, you’ll arrive at Refugio Bonatti. Stop here for a cappuccino or beer and linger a bit. This is Italy after all, and a slower pace of life is encouraged. From Bonatti, continue rolling over beautiful countryside, until you take a sharp descent into Arnuva. This is the end of your run. Enjoy a dip in river or walk to the bus stop (hourly) for a ride back to Courmayeur. The bus is cheap, but cash only. Back in Courmayeur, either linger a little longer and enjoy dinner or take the bus back to Chamonix. •
About the Author Stephanie Howe, Ph.D., is a nordic skier turned trail runner, and enjoys racing distances from 50K up to 100 miles. Stephanie splits her time between racing as an elite runner on The North Face team, and working as a coach and sports nutritionist. She recently completed a doctoral program in Nutrition & Exercise Physiology at Oregon State University. You can learn more about Stephanie on her blog at www.stephaniemariehowe. blogspot.com and about her coaching and nutrition at www. endurancebystephanie.com. Glenn Tachiyama Photography
de Montets. From here you climb. And climb. The trail switchbacks up the mountain with alternating views of the Mt. Blanc massif and the Swiss Alps. Continue to follow signs for Col de Montets and Flégère until you reach the summit (4,793 feet) and a spectacular view of Mt. Blanc. Stop here to catch your breath and take a photo, or ten. Proceed in the direction of Flégère, where you be rewarded with a full service refuge. At Flégère, purchase a beverage and a sandwich au jambon. Sit out on the balcony and enjoy the view. From Flégère, either take the tram down to Chamonix (free on the way down), or brave the steep descent into town. The trail is a mildly technical run back into Chamonix. It’s a quad banger, but so beautiful. Back in Chamonix, reward yourself with gelato from one of the many options in town. Take a couple hours to rest, recharge, and prepare for the evening. For dinner, save the best for last. Pizzeria des Moulins. Arguably the best pizza I’ve ever had. Walk down the hidden little Rue des Moulins, right next to the river through the center of Chamonix. The restaurant is tucked away but hasn’t kept away the constant stream of patrons. Arrive early to get a table. You can’t go wrong with anything on the menu. Pizza + wine = the good life.
Ale. Run. Fun.
Half Marathon + 10K November 11, 2017
Bend, Oregon
BendAleRun.com
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MAXIMUS
Prepare for a Successful Year Through Winter Cross Training MAX KING
You’re most likely coming off a big summer
can do both of those if you take a different ap-
season of running, riding and generally being outside. You’ve probably got a final race or two planned in the fall, and then you’ll begin contemplating how you’re going to get through the winter when the snow flies, and biting cold rain hammers across the Pacific Northwest. This year instead of just taking winter off, I’d like to give you a few options that will not only give you a break but make you a better athlete. You’ll then be ready to tackle your next big season in about six months. It’s hard to regain that lost fitness during the spring if you’ve sat on the couch all winter. But many of us, myself included, find it hard to stay motivated to train during the winter months for a variety of reasons. It’s wet and icy, no races on the horizon, and typically our down season. This is certainly a time to take a mental and physical “rest” and change things up, but you’ll find you
proach to your training during winter. In this article I’m focusing on the indoor side of winter training since Jeff Browning will be addressing what you can be doing outside. Both can be complementary. I wouldn’t want to just stay inside all winter with no outside play time, but some days were just meant to be spent inside. There are tons of helpful activities you can do inside to gain fitness. First off, this period should still be a rest period, so don’t try to make a goal of working out everyday or keeping the same training volume as you would during the summer. Reduce training volume to a manageable and sustainable level. Mentally this will allow you to recover, stay motivated throughout the season, and then be ready for spring. Changing activities during the winter can also help mix things up, give your body a physical break from your normal activities, work on some
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of the weaknesses you’ve neglected throughout the year, and hold onto a base level of fitness without the mental effort of training. There are a variety of indoor training options that will work on different aspects of your fitness, resulting in big benefits later in the year. Runners in general need to work on glute strength. The winter is a great time to work on that with low impact activities. A few that can really help are an elliptical machine, the dreaded stairmaster, or just hiking uphill on the treadmill. Each of these exercises are awesome at firing and activating those glutes, a perpetually weak part of a runner’s anatomy. Substituting an easy session of climbing on one of these for a run or ride keeps the impact low and allows you to work on a crucial biomechanic deficiency. In the last issue of RaceCenter I wrote about the importance of strength training, so I won’t rehash that here other than to mention as your endurance training decreases during the
ABOVE: Be sure to continue strength work through the winter, and see Max’s article in our last issue for specific strength advice. PHOTO: Chris Corbin BELOW: Use the Winter break to restore your mind and body. PHOTO: Bigstock
winter it’s a perfect time to get back in the gym. This is going to help in more ways than one. First, it’ll make you stronger as an endurance athlete later in the year when your body is starting to break down. And second, it will greatly decrease your risk of injury throughout the running or riding
season when you’re throwing all your energy into churning out miles. Get in the gym and work on those strength deficiencies as well as your main big muscle groups you’re using to drive you down the road or trail. This period can be used to restore your mind and body from all the havoc you took it through during the racing season. Use pre-hab during this time to work your body back into a healthy state through once or twice-a-week yoga sessions, regular massage, and/or every other day self-rolling sessions. Since you’re not running or riding as much, you might have some free time you could spend doing some restorative work. If you are going to “train” during winter (we’ve all had to) due to an ill-timed February race, I’ve found that indoor treadmill workouts are easier to swallow than just an easy run on the treadmill. I hate the treadmill but I also run cold, so doing workouts outside in the winter have always been more difficult for me both mentally and physically. Transferring those workouts to a good treadmill has been very beneficial. Because I am warm I can get a better quality workout and having the ability to set the treadmill at a given
pace I don’t have to use mental strength to push myself faster. Treadmill workouts always seem like they go by faster than an easy treadmill run. I find this to be a great way to actually gain fitness during the winter. Heading into this off season, think about approaching it differently. Use different activities to motivate you and work on deficiencies you’ve developed throughout the year. This will put you into a great position to take off next year in better shape and in a healthier state that will help prolong your season and keep you going strong into next fall and beyond. •
About the Author
Kelvin Trautman Photography
OPPOSITE PAGE: Max still puts in some miles outside even when the snow falls. PHOTO: Paul Nelson
Max King lives in Bend, OR with his family throughout the year, and uses ski mountaineering to keep him sane through the winter and work on his climbing legs for those big European summer mountain races. He runs for Salomon. Find him on Instagram at @MaxKingOR..
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THE DIRT
Mixing It Up: Cross Training for Trail Running JEFF BROWNING
The days are short and it’s cold outside. Most trail runners are tempted to take a break and not run much in the winter months. The temptation is to curl up next to a warm fire and grab a good book, rather than get out the door to work out. However, this strategy doesn’t help the fitness you’ve worked so hard to build. Time to mix it up. Cross-training is the perfect remedy to keep your fitness and recharge while embracing winter. Here are four cross-training activities for when the rain and snow start falling in the Pacific Northwest.
Ski Mountaineering Ski mountaineering (or SkiMo) has gained a lot of popularity over the past few years in the United States. It involves ascending a slope with alpine skis and climbing skins, taking off the skins at the top, clicking in your heels and skiing down. The gear is dependent on the type of skiing you want to pursue. Whether light gear and skinnier skis for racing, or my personal preference — chasing backcountry powder stashes with fatter skis. And, there are more advanced approaches involving
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strapping the skis to your pack and climbing steeper terrain with ice axe and crampons, mountaineering-style. SkiMo is a great compliment to off-season training because you’re working hard (usually at altitude) climbing up, and then strengthening your legs on the descents. This activity can be risky and usually requires a partner in out-ofbounds skiing terrain due to risk of avalanche and other unmarked obstacles that go along with the sport. Most ski areas and ski towns offer avalanche safety training, and will show you the ins and outs of how to be safe in the backcountry. You’ll need a partner, beacon, shovel, and probe. And you’ll need to know how to use them. Also, some ski resorts allow you to earn your own turns in certain designated areas within the resort boundaries, and can be a safer option for those not wanting to risk backcountry travel on skis. Other risks with SkiMo include injury on the downhills since speed, trees, mixed snow conditions and ability level can all add to the variability. Take it easy at first, and err on the side of caution.
Also, if you’re venturing off-piste, be sure to take an avalanche course, check avalanche reports, and learn how to safely travel in the backcountry.
Get outdoors and pick up a new sport such as backcountry skiing, skate skiing, or snowshoeing during the winter season. PHOTO: SportHill
Nordic Skiing Much more accessible than SkiMo, crosscountry skiing or “Nordic” skiing has two variations. In classic skiing, you are scissoring your skis in parallel tracks in the snow. Skate skiing
Screw Your Shoes How To Winterize Your Running Shoes SUPPLIES: • Drill with quick attachment (the attachment acts as a mini-socket) • 3/8″ #6 hex head sheet metal screws • Running Shoes • Table and a C clamp is not necessary, but makes the job WAY easier • Hex Head Screw Type • Drill with ¼” Quick Attachment The standard power drill quick attachment acts as the socket and fits #6 hex heads just like a socket and bolt head. It’s helpful to use a clamp on a table, like a “C” clamp or a quick clamp to hold your shoe down. Each shoe pattern is different, so you have to get creative, but general placement is 5 in front (horseshoe pattern) and 2-3 in back (triangle pattern). Don’t place any in the middle where the main contact weight of your foot strike will fall. Make sure you check your pattern periodically, as you may lose one sometimes. TIP: Drop of Gorilla Glue on the tip before screwing them in and they never come out.
involves pushing off the inside edge of the ski to propel yourself forward. I personally recommend starting with classic skiing, as the motion will be a familiar hiking/running motion for runners. Also, it is easy to pick up compared to skating, which is a very technique-specific activity, making it difficult to stay aerobic in your effort. The downside is cost. Although not quite as expensive as SkiMo, it will still take an initial investment in skis, poles and boots. Clothing is very similar to what you’d wear in the winter for running, with a little more windproof protection needed and maybe a little more layering. Living in Bend, I’ve used Nordic skiing in big snow years where running regularly was more difficult.
Fat Tire Biking Big, low-pressure tires make fat tire bikes ideal for a solid cross-training workout in the winter. They’re pretty darn stable, and with the resistance
of riding in snow, you’ll get a solid workout without having to go too far. The overall pace will be slower than a normal bike, but you can’t really coast in the snow, as the bike will slow down quickly or come to a stop. Like skiing, the downside is cost, but you can also use this bike year-round or better yet, add bikepacking gear for summer backcountry human-powered camping adventures. Also, fat bikes are ideal for softer surfaces like mud or sand. If using in the winter, gear matters. You’ll need some wind protection as well as warm gloves and footwear. Don’t forget a helmet too. Try ski or snowboard helmets for a little more warmth.
Gym Workouts If you have a gym membership, this is probably the easiest cross-training to get into. Variety is the spice of life, and utilizing all the various equipment at a gym can be a great way to mix in solid cross-training in the off-season. Try using multiple aerobic tools to get a workout. For example, ride a stationary bike for 15 minutes, then switch to a elliptical trainer for 15 minutes, followed by a 15-minute stint on a stair climber. Then, add in a quick functional strength routine of pushups, pullups, air squats, and planks of 3 sets of 1 minute each for a solid one hour workout. Let creativity
and mood dictate what you do and in what order. Hitting the gym three days per week in the winter can really get you strong and work on muscle imbalances. Don’t forget to give yourself 48 hours between strength workouts for optimal recovery. I recommend sneaking in a couple of easy outside runs with this routine. Then, when spring hits, you’ll be stronger for it. Get out there and have fun this winter by mixing it up. Or better yet, pick up a new crosstraining regimen to get you through those cold, gray winter months. I’m ready for the snowflakes to fall. Powder is calling —giddyup. •
About the Author Jeff Browning, aka Bronco Billy, is an endurance coach and designer adventuring around Logan, Utah. He’s finished over 100 trail ultra marathons and embraces winter training with crosstraining by chasing powder in the backcountry on AT skis or keeping the drop-knee turns alive on telemark skis. You can follow him on Instagram and Twitter @GoBroncoBilly or at www.GoBroncoBilly.com. Mile 90 Photography
OPPOSITE PAGE, LEFT: More people are taking to fat bikes for a winter training and activity option. PHOTO: Tim Schallberger OPPOSITE PAGE, RIGHT: The author making his way through the field to finish 4th at this year’s Western States Endurance Run. PHOTO: Paul Nelson ABOVE: Get outdoors and pick up a new sport such as backcoxuntry skiing, skate skiing, or snowshoeing during the winter season. PHOTO: Bigstock
NOTE: They don’t hurt the shoe, so if you get them in and don’t like one or two, put your drill on reverse and take it out and put it in another spot.
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CLUB NORTHWEST NOTES
The Ultimate Runcation: Club Northwest Kicks Off Its First Ever Women’s Running Retreat DREA GARVUE
This summer, Club Northwest held its first ever Northwest Women’s Running Retreat on Orcas Island. With efforts led by Drea Garvue, Ruth Perkins, Kimber Hinson, Ashley Nichols and Lana Lacey, who are regular runners with the Club, the idea emerged when several of the women spent the weekend running and relaxing together on Whidbey Island. “We thought, why isn’t there an event like this in the Pacific Northwest yet that is open to all women who are passionate about running, where we can come together and celebrate all that we love about our sport?” said Lacey. “We also
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thought that this could provide a great way for us all to connect with our local running community.” And so planning began with major help from fellow CNW member and Personal Coach, Ruth Perkins.” Perkins lives in Puyallup, WA where she has her own Personal Training business, Perkins Coaching. “Building a running retreat is something that I have been interested in exploring for a while, so a partnership with the rest of the women from our team to make this happen felt very organic,” said Perkins. For the retreat, attendees ranging from open to masters-aged runners, spent an August weekend trail running in Moran State Park. There were also
opportunities to participate in a strength training circuit session led by Perkins as well as to hear from members of the Club with expertise on topics ranging from what it’s like to be an elite athlete, to nutrition tips for female runners to shoe design. As the event’s featured speaker, Perkins closed the retreat with a talk on the grit it takes to be a runner. “Running is such an emotionally complex sport. Not only does it take incredible mental strength to get through a training and racing cycle, but also to get through the times when you are not able to run, too,” Perkins said. “We all experience our ups and downs, and it was fun to be able to bond with
PHOTO: Club Northwest
women from the retreat over our shared victories and moments of heartbreak with the sport.” The planning team hopes to make the event an annual tradition that will continue to grow throughout the years, a sentiment echoed by
retreat attendee, Jules McArthur. “Grit, vulnerability, insight, and Disney redux by the campfire. I came to the retreat with an open mind and left with a full heart. (I’m) already counting down the days until next year.” •
To see additional pictures from this year’s retreat, visit facebook.com/RunCNW/. To learn more about Perkins Coaching, visit www.perkinscoaching.net.
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Weekend Getaway:
Moses Lake, Washington SHANNAH WERNER
Smack in the middle of the state of Washington is a little oasis known as Moses Lake. Located between Seattle (175 miles) and Spokane (105 miles) on I-90, the almost 19-square mile city of Moses Lake is a great weekend getaway because of the lake, dry weather and flat terrain. “We have a large variety of activities for all ages to participate in,” said Debbie Doran-Martinez, President/CEO of the Moses Lake Chamber of Commerce. “We have a huge outdoor ATV recreational area referred to as the Sand Dunes. Our lake is 18 miles long with many arms creating separate areas of the lake where you can enjoy boating, fishing, skiing, paddle boarding, kayaking, etc.” The lake has more than 120 miles of shoreline
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and is the largest natural body of fresh water in the Columbia Basin Project, which means there are many local outfitters that rent paddleboards, kayaks, boats and jet skis. Because of its location in central Washington on the eastern side of the Cascade Mountain range, Moses Lake has a drier climate and almost 200 sunny days each year, making it a great destination for a outdoor activities. The city has created an Activity Trail which is a mapped and designated system of trails on roads and paths connecting parks for runners, bikers and skaters. Loops can be made on a variety of paths to create longer rides or runs. If you bring the family to Moses Lake, the Surf ‘n Slide Waterpark is Washington’s premier outdoor water park. Complete with a Flowrider, water
slides, splash pad, lazy river and children’s playground, the park is open Memorial Day through Labor Day. Moses Lake also has public and private golf courses for slower paced activities. Thrill-seekers will enjoy the Grant County ORV (Outdoor RV) areas which are excellent for conquering sand dunes on four-wheelers. A short hour and a half drive north of Moses Lake is Grand Coulee Dam and Lake Roosevelt. In addition to seeing the majestic concrete dam there are also, laser light shows, fishing, scenic hiking and wildlife viewing nearby. Perhaps the most appealing aspect of Moses Lake, other than the extensive water activities and ATV riding, is the slower pace in town. After a day of playing outdoors, the local food, beer and
OPPOSITE PAGE, TOP: The Moses Lake area offers a wide range of activities and scenery for travelers and athletes. PHOTO: Kevin Roylance Photography OPPOSITE PAGE, LEFT: Sister Madonna Buder finishing at the Spring Festival Triathlon. PHOTO: BuDu Racing, llc OPPOSITE PAGE, RIGHT: BuDu Racing puts on the Spring Festival Tri/Du, 10K, 5K in May and Moses Lake Triathlon in June. PHOTO: BuDu Racing, llc RIGHT: Cyclists enjoy spectacular rural views during the Moses Lake Triathlon, produced by Washington-based BuDu Racing. PHOTO: BuDu Racing, llc
wine scene is a welcome reward for visitors and residents alike. “We have several wineries, even one you can boat up to,” Doran-Martinez said. “Our boutique wineries are great to visit with charm and amazing, award-winning wines. We also have two breweries in Moses Lake with tap houses for your tasting pleasure.” From fine dining to take out, the small town offers cuisine for most culinary tastes. Local farmers and artists showcase their produce and arts and crafts at a seasonal farmer’s market on Saturday mornings and Wednesday afternoons, mid-June through mid-October. Lodging accommodations are plentiful in the area including camping, resorts, motels/hotels and RV parks. “We have a place for just about everyone’s passion,” said Doran-Martinez. “Sand dunes, lake,
golf courses, and over 44 parks and public recreational facilities.” •
keeping up with her two kids, Haley (6) and Teddy (4).
About the Author Shannah Werner is a personal trainer at Stafford Hills Club in Tualatin, OR. She is passionate about working with people who want to get stronger for not only their athletic endeavors, but also their daily activity. She specializes in running gait analysis, boxing for fitness and functional training. Her own personal fitness accomplishments include several half marathons (1:40:08 PR in Dirty Half), a 10-miler, waterskiing, snow-skiing and giving birth to and
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SportHill
Entrepreneur, Inventor & Athlete AMY CLARK
As a kid, Jim Hill was always drawing pictures of hiking boots and spending hours building longboards – long before they were popular. Today, not much has changed. As the founder of SportHill, an Oregon-based clothing company that designs and sells athletic gear for runners and cross country skiers, Jim is still drawing up new ideas. While growing up in Virginia, Jim sent his design for retractable spikes to the footwear company (Tiger) who eventually turned him down. But that didn’t discourage him. Little did he know what his future held. Jim went on to run track for the University of Oregon and competed in the 10,000 meters at the 1983 World Championships, and three Olympic Trials. That’s when he came up
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with the idea for SportHill. Being used to a drier climate on the east coast, Jim quickly discovered that his typical cotton sweats and nylon shorts didn’t hold up so well in Oregon’s rainy, wet weather. This led Jim to design his own clothing using 3SP fabric – a fast-drying stretch knit that he created himself. While racing in Europe, he continued to search for clothing more appropriate for Oregon’s climate. He admired euro-styled athletic-wear, but the fabrics were still inferior. So Jim decided to merge a European fit with the best American fabrics, and ended up creating the perfect running pant. With an extensive running background, Jim geared his clothing toward shorter outdoor workouts, such as a 10K run along Eugene’s trail system. Not long after, Jim discovered cross country skiing and realized that the clothing he
thought would protect him during an outdoor workout wasn’t so ideal for being out in the snow for 2-4 hours at a time. And after spending hours on cross country skis, Jim soon found a love for skate skiing. This new sport helped him refine the clothing athletes needed to help maximize their workout while keeping them protected from the cold temperatures and snow. SportHill sells their products worldwide, designing and producing apparel for everyone including beginners to world class athletes. Their staff even includes competitive athletes who help design and market their running tights, singlets, XC ski jackets and XC ski pants, as well as much more. As an athlete and inventor, Jim’s created a well-known athletic clothing line that’s not only top quality, but reasonably priced. And due to the small size of the business, he’s been able to do it
OPPOSITE PAGE: Founder, Jim Hill on a Winter run in the apparel he developed. PHOTO: SportHill ABOVE: Oregon-based SportHill has roots in running and cross country skiing. PHOTO: SportHill
for over 30 years. In 2004, Jim received the Leo Harris Award – an honor presented to an alumnus letterman of the University of Oregon who has demonstrated continued service and leadership at the University. It’s no secret that Jim gives back to the community in numerous ways, including coaching a high school XC ski team. While Eugene is approximately an hour away from the nearest ski area, students eagerly sign up and are often discouraged by cold temperatures before they even step into their first pair of skis. After heading out to groomed tracks for the first time, Jim says that once they are out there they are sold. “One way I give back” Jim said, “is to coach skiing.” And many high school students can likely attest that he is also the reason they continue to sign up.
His passion for life and the outdoors seems to keep him on the cusp of new ideas and inventions. Past creations include the Ski Sauna, a product Jim came up with because he was looking for an easier and cheaper way to apply wax to skis. He designed a simple heated box that would allow wax to penetrate more deeply into ski bases. The box was popular among skiers, snowboarders and ski shops. While SportHill keeps Jim busy, he continues to coach as well as sponsor races including the the Crescent Lake Challenge, a 22K citizen ski tour and race circling scenic Crescent Lake in the central Oregon Cascades, and Western States 100-mile Endurance Run in California. And while SportHill’s business peaks in the winter months, Jim keeps himself busy by continuing to pursue
new ventures. There’s just no slowing down this inventor who continues to lead an active lifestyle and give back to his community, while managing one of the most well-known brands in the running and XC skiing world. •
About the Author
Amy is a writer, ultrarunner and RaceCenter’s copy editor, living in Bend, Oregon. With a knack for finding her way around in running shoes, Amy has also finished numerous marathons including Boston. In an attempt to balance work, life and twin seven-year-olds, she is currently training for her next ultra. Follow her @amywrites.
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Fresh Fall Running Gear 12 Picks for Men and Women
Hot summer days are finally over. As the temperatures cool and the days shorten, switch out your summer wear with new autumn apparel and gear picks made for running on crisp, cool days.
JENNY WILLDEN
MEN
Ryders Aero Shades In changing conditions, you can’t beat the Aero. The futuristic FYRE™ lens features permanent antiFOG coating, scratch resistance, and color boosting and light adaptation technologies for clear, crisp vision no matter the time of day. $240 ryderseyewear.com
Brooks Canopy Jacket Come wind or water, this jacket’s got your back. The breathable, weather-resistant fabric keeps you dry in a storm and stashes fast in its own pocket when the skies clear—with a wearable elastic band for toting it on your arm. $120 brooksrunning.com
Balega Silver Socks Run more, wash less with antimicrobial silver ion and Drymax socks designed to keep your feet fresh and dry. A deep heel pocket locks them in place and the seamless toe fends off blisters. $15 balega.com
Lululemon Lite Speed Short Hoka Clifton 4 Known for its marshellow-y cushioning, this revamped model features new foam with improved longevity and rebound for a smooth, responsive ride. A breathable mesh upper and improved midfoot fit make this award-winning shoe even better. $130 hokaoneone.com
When the weather’s looking iffy, wear these DWR-treated shorts to stay drier. With a breathable built-in liner and side venting to keep you cool when working hard, and pockets for stashing a smartphone—without bouncing—and energy gels. $68 lululemon.com
CamelBak Ultra Handheld Chill Flask Holder Stay hydrated racing or training with this insulated, collapsible flask that uses an innovative elastic strap system where your hand can relax when carrying—even while toting your smartphone, cards, and keys in the attached zippered pocket. $45 camelbak.com
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WOMEN
Cotopaxi Paray Jacket Fend off unexpected wind and rain with this DWR-coated mini-ripstop nylon shell that packs into itself. Breathable and featherlight, the jacket fits over a layer or two and has a scuba hood so your hair stays dry. $99.95 cotopaxi.com
Brooks Ghost Crop This run-ready tight combines stretchy, moisture-wicking fabric with a longer length that’s great for fall days. A stay-put waistband means they never slide down—even when you stash a smartphone or keys in the sweat-resistant waistband pockets. The large rear pocket even fits an iPhone 6! $120 brooksrunning.com
FALKE Versatility Maximum Support Sports Bra For runners needing more support, this seamless bra delivers. Features front zip design for easy on-off, and two-ply fabric construction to keep you drier. Designed for medium to large cup sizes. $85 falke.com
Kari Traa Marte Top
Outdoor Research Overdrive Convertible Gloves
Transition into fall with this quick-dry tank that includes transparent mesh back to help transport moisture away from your skin and keep you dry and comfortable. Perfect for pairing under a jacket. $39.95 karitraa.com
Misty mornings call for adaptable gloves; this softshell mitt slips over the knit glove to provide wind and water protection. When the skies clear, stash the mitt cover away in the wrist and keep on running. $45 outdoorresearch.com
Brooks Revel Brooks’ first foray into the trendy flat-knit upper, this affordable trainer is similar to the popular Ghost but with a firmer feel, street style, and an affordable price. The seamless upper wraps around your foot for a comfortable fit while providing just the right amount of neutral cushioning. $100 brooksrunning.com
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ALL PHOTOS: Why Racing Events
At the Races
Why Racing Events Heads Into Their 3rd Year AMY CLARK
In each issue of RaceCenter this year, we’ve explored why people run and come up with reasons such as becoming fit, relieving stress or losing weight. Which is also the reason WHY Racing Events chose their name: they know everyone has a different answer to the question, “Why do you compete?” While WHY Racing directs the Couve Clover Run in March, Run to Remember in May and the Girlfriends Run for a Cure Half & Quarter Marathon and Scary Run in October, most of their events are multi-sport:
Blue Lake Triathlon In early June when racing season is just getting under way, the annual Blue Lake Triathlon is
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the first of numerous triathlons put on by WHY Racing. Originally started by the Portland Triathlon Association, this weekend festival offers an Olympic and Sprint Distance Triathlon, Duathlon & AquaBike, and a Super Sprint course that has shorter distances for those new to the sport or just going for a personal record. This event has been recognized by NW triathletes as the “must do” event to open the triathlon season, with two full days of events including a Sports & Fitness Expo. The event takes place just 15 miles east of Portland at Blue Lake Park.
Pacific Crest Endurance Sports Festival In its 22nd year, Pacific Crest takes place during the last weekend in June (June 22-24th, 2018). There are thousands of athletes who train all winter
and spring to get their shot at competing in this classic Central Oregon endurance sports festival. Pacific Crest has become a traditional destination race for athletes from across the nation, as well as from across the globe. Coupled with a finishing in Sunriver - a five star destination resort, it is the perfect family vacation destination. The weekend
offers something for every athlete, including Tour de Crest Bike Tours, 72.3 BEASTMAN, Olympic & Ultra-Sprint Triathlons, Duathlons & AquaBike, Marathon, Half-Marathon, 10K, 5K, 25K Trail Run and three kids events.
Hagg Lake Triathlon & Sports Festival As it enters its 36th year, Hagg Lake Triathlon is one of the nation’s oldest and longest running triathlon events. This race takes place in the heat of the summer in early July and continues to draw 600+ athletes. Its popularity is rooted in rich tradition and an exceptional venue, which is one of the most scenic in the country in Oregon’s Henry Hagg Lake State Park in Gaston, Oregon – just
35 miles west of Portland. The Hagg Lake course offers a true test of this terrific sport with rolling hills on both the bike and run leg portions of the event. With races that include Olympic & Sprint
Triathlon, Duathlon & AquaBike, and a new off road sprint triathlon, duathlon & aquabike, and 5K trail run, it’s a must-do. WHY Racing continues to offer top-notch events with chip timing, awards for overall and age group winners and finish line festivities. They also make sure to support local high school programs and other non-profit organizations, by giving back to the community where they live and race. •
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EVENT CALENDAR 10/22 RUN LIKE HELL HALF MARATHON! Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com
REGTORACE RegToRace is an easy to use, flexible event registration and management tool that allows race directors to quickly set up and customize event registration forms, pricing and communications with added promotional benefits.
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www.regtorace.com
RUNS/WALKS ROTARY TRIATHLON OF SALEM 5K/10K; 5K, 10K; Salem, OR; www.rotarytriathlonofsalem.org 10/7 Harvest Classic 10K Run and 5K Run/Walk; Kids, 5K, 10K; Longview, WA; www.rotaryharvestclassic.com 10/8 PORTLAND MARATHON & PORTLAND MARATHON HALF Kids, 10K, 13.1m, 26.2m; Portland, OR; www.portlandmarathon.org 10/8 THE GREAT PUMPKIN RACE Kids, 5K; Bend, OR; www.greatraceofbend.com 10/8 Free Flight Run; Kids, 5K, 10K; Newport, OR; www.facebook.com/CoastHillsRunningClub 10/14 ORRC BLUE LAKE RUNS 5K, HALF MARATHON & KIDS’ RUN; 5K, 13.1m, Kids; Fairview, OR; www.orrc.net 10/14 RUN WITH THE KOKANEE; 5K, 10K; Issaquah, WA; www.nwtrailruns.com 10/14 Detroit Lake Trail Mud Run; 5m; Detroit Lake, OR; www.runwildadventures.com 10/14 Leavenworth Oktoberfest Trail Runs; 8K, 10m; Leavenworth, WA; www.runwenatchee.com 10/14 Run for Humanity Zombie Fun Run; 5K, 10K; St. Paul, OR; www.runsignup.com 10/15 GIRLFRIENDS RUN FOR A CURE QUARTER & HALF MARATHON, PINK BRIGADE GUYS; 10K, 13.1m; Vancouver, WA; www.whyracingevents.com 10/15 HUMBOLDT REDWOODS MARATHON, HALF MARATHON & 5K; 5K, 13.1, 26.2m; Weott, CA; www.redwoodsmarathon.org 10/15 THE GREAT COLUMBIA CROSSING; 10K; Astoria, OR; www.greatcolumbiacrossing.com 10/1
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10/29 COUGAR MOUNTAIN TRAIL RUN SERIES #5; 7.6m, 20m, 50K; Newcastle, WA; www.nwtrailruns.com 10/29 SCARY RUN 5K, 10K & HALF MARATHON; 5K, 10K, 13.1m; Washougal, WA; www.whyracingevents.com 10/29 Captain Jack’s Treasure Run; 5K, 8K; Woodinville, WA; www.captainjacks8k.com 10/29 Run Scared 5K; 4K, 5K, 10K; Seattle, WA; www.runscared5k.com 11/4 CARKEEK COOLER TRAIL RUN; 5K, 10K; Seattle, WA; www.nwtrailruns.com 11/4 HAPPY GIRLS RUN - SISTERS; 5K, 13.1m; Sisters, OR; www.happygirlsrun.com 11/4 Columbia River Classic 10 mile / 2 mile Fun Run; Kids, 2m, 10m; Richland, WA; www.facebook.com/ColumbiaRiverClassic 11/11 BEND ALE RUN; 10K, 13.1m; Bend, OR; www.bendalerun.com 11/11 COLUMBIA CLASSIC; 1m, 10m; Richland, WA; www.3rrr.org 11/11 Veterans Day 5K, 10K, and Half Marathon; Kids, 5K, 10K, 13.1m; West Linn, OR; www.htcraceseries.com 11/12 TOFURKY TROT LOS ANGELES; 5K ; Los Angeles, CA; www.tofurky.com/trot 11/18 RAVENNA REFRESHER TRAIL RUN; 4K, 8K, 12K; Seattle, WA; www.nwtrailruns.com 11/22 Turkey Trot; Kids, 5K; Portland, OR; www.htcraceseries.com 11/23 OREGON MID VALLEY ROAD RACE Kids, 5K, 10K, 13.1m; Albany, OR; www.omroadrace.org 11/23 ORRC/COLUMBIA BANK TURKEY TROT AT THE ZOO; Kids, 4m; Portland, OR; www.orrc.net 11/23 TOFURKY TROT PORTLAND; 5K; Portland, OR; www.tofurky.com/trot 11/23 TURKEY DAY 5K AND 5MI RUN; 5K, 5m; Redmond, WA; www.finishstrongevents.com 11/23 Burn the Bird 5K/10K walk/run; 5K, 10K; Great Falls, MT; www.racemt.com 11/23 Mukilteo Turkey Trot; 5K, 10K; Mukilteo, WA; www.mukilteoturkeytrot. com 11/23 Thanksgiving Day 5K/10K; Kids, 5K, 10K; Seattle, WA; www.magnusonseries.org 11/23 Turkey on the Run; Kids, 5K, 12K; Wenatchee, WA; www.runwenatchee.com 12/2 MUSTACHE DACHE CORVALLIS; Kids, 5K; Corvallis, OR; www.mustachedache.com/corvallis
REDMOND REINDEER ROMP TRAIL RUN; 5m, 13.1m; Redmond, WA; www.nwtrailruns.com 12/2 REINDEER RUN; 5K, 10K, 13.1m; St. Helens, OR; www.crfoursquare.com/reindeerrun.html 12/2 BEND JINGLE BELL RUN/WALK; 5K; Bend, OR; www.arthritis.org/jbr 12/2 INLAND NORTHWEST JINGLE BELL RUN/WALK; 5K; Spokane, WA; www.arthritis.org/jbr 12/2 PORT ORCHARD JINGLE BELL RUN/WALK; 5K; Port Orchard, WA; www.arthritis.org/jbr 12/2 Shellburg Falls Trail Run; 5m; Lyons, OR; www.runwildadventures.com 12/3 PORTLAND JINGLE BELL RUN/WALK; 5K; Portland, OR; www.arthritis.org/jbr 12/7 Self-Transcendence 2-Mile Race; 2m; Seattle, WA; us.srichinmoyraces.org 12/9 BELLINGHAM JINGLE BELL RUN/WALK; 5K; Bellingham, WA; www.arthritis.org/jbr 12/9 Santa Runs Tacoma; 5K, 10K, 13.1m; Tacoma, WA; www.santarunstacoma.com 12/10 HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; Portland, OR; www.foottraffic.us/holiday 12/10 SEATTLE JINGLE BELL RUN/WALK; 5K; Seattle, WA; www.arthritis.org/jbr 12/16 SEWARD SOLSTICE TRAIL RUN; 4.2m, 10K; Seattle, WA; www.nwtrailruns.com 12/23 Holiday Fun Run; Kids, 5K, 10K, 15K; Seattle, WA; www.magnusonseries.org 1/1/18 RESOLUTION RUN 5K AND POLAR BEAR DIVE 5K; Seattle, WA; www.promotionevents.com/resorun/home.html 2/11/18 HEART BREAKER HALF - 5K, 10K, HALF MARATHON 5K, 10K, 13.1m; Hillsboro, OR; www.heartbreakerhalf.com 3/4/18 LINCOLN CITY HALF-MARATHON AND 10K 10K, 13.1m; Lincoln City, OR; www.runsignup.com 12/2
5/6/18 AVENUE OF THE GIANTS 10K; 10K; Avenue of the Giants, CA; www.theave.org 5/20/18 CAPITAL CITY MARATHON Kids, 5m, 13.1m, 26.2m; Olympia, WA; www.capitalcitymarathon.org 6/3/18 NORTH OLYMPIC DISCOVERY MARATHON Kids, 5K, 10K, 13.1m, 26.2m; Port Angeles, WA; www.nodm.com
10/7 CENTENNIAL BEER CHASE 6 Friends. 50 miles. One day. One van. Inland Northwest’s best breweries. A unique “beer relay”run and sample amazing craft beer along the course!
1-day Relay; Spokane, WA; www.cascaderelays.com
10/8 PORTLAND MARATHON & PORTLAND MARATHON HALF Kids, 10K, 13.1m, 26.2m; Portland, OR; www.portlandmarathon.org
10/22 RUN LIKE HELL HALF MARATHON! Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com
10/14 HAYDEN LAKE MARATHON, HALF MARATHON, AND QUARTER MARATHON; 10K, 13.1m, 26.2m; Hayden, ID; www. haydenlakemarathon.org
10/28 ORRC AUTUMN LEAVES 50/50 - 50 MILE & 50K ULTRA RUNS; 50K, 50m; St. Paul, OR; www.orrc.net 10/29 COUGAR MOUNTAIN TRAIL RUN SERIES #5; 7.6m, 20m, 50K; Newcastle, WA; www.nwtrailruns.com 10/29 SCARY RUN 5K, 10K & HALF MARATHON; 5K, 10K, 13.1m; Washougal, WA; www.whyracingevents.com 10/29 TRI-CITIES MARATHON AND MARATHON RELAY; 26.2m, Relay; Richland, WA; www.3rrr.org 11/4 HAPPY GIRLS RUN - SISTERS; 5K, 13.1m; Sisters, OR; www.happygirlsrun.com 11/4 ZEITGEIST HALF MARATHON; 13.1m; Boise, ID; www.zhalfmarathon.com 11/4 Lake Washington Half Marathon; 5K, 10K, 13.1m; Kirkland, WA; www.lakewashingtonhalf.com 11/4 Silver Falls Trail 50K Ultra, Marathon and 7 Mile; 7m, 26.2m, 50K; Silverton, OR; www.silverfallsmarathon.com 11/5 Silver Falls Trail Half Marathon; 13.1m; Silverton, OR; www.silverfallsmarathon.com
10/15 HUMBOLDT REDWOODS MARATHON, HALF MARATHON & 5K This spectacular course in Humboldt Redwoods State Park runs along the beautiful Avenue of the Giants, home to the world’s tallest trees. Paved, shaded and fast!
10/21 THE MORAN CONSTITUTIONAL RELAY Relay; Olga, WA; www.nwtrailruns.com
HALF MARATHONS/MARATHONS/ULTRAS 10/7
SAINT EDWARD HARVEST HALF; 10K, 13.1m; Kenmore, WA; www.nwtrailruns.com
10/8 CITY OF TREES MARATHON The City Of Trees Marathon is not only flat fast and beautiful, but the Boston Qualifier course travels along the tree lined Boise River.
13.1m, 26.2m; Boise, ID; www.cityoftreesmarathon.com
5K, 13.1m, 26.2m; Weott, CA; www.redwoodsmarathon.org 10/15 GIRLFRIENDS RUN FOR A CURE QUARTER & HALF MARATHON, PINK BRIGADE GUYS; 10K, 13.1m; Vancouver, WA; www.whyracingevents.com
10/22 COLUMBIA GORGE MARATHON AND HALF MARATHON Beautiful fall run that showcases the Scenic Columbia Gorge at peak of fall colors making it one of the most scenic runs in the country!
13.1m, 26.2m; Hood River, OR; www.columbiagorgemarathon.com
11/11 BEND ALE RUN Enjoy this fall run along the foothills of the Cascade Mountain Range’s dry side with views of snow-capped peaks lining the course. Participants get free entry (and beer) to the Bend Ale Festival post-race.
ALE
RUN
10K, 13.1m; Bend, OR; www.bendalerun.com 11/12 ROCK ‘N’ ROLL LAS VEGAS MARATHON & 1/2 MARATHON; 5K (Sat), 10K, 13.1m, 26.2m; Las Vegas, NV; www.runrocknroll.com
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EVENT CALENDAR
11/18 Grand Ridge Trail Run; 5m, 13.1m, 26.2m, 50K; Issaquah, WA; www.evergreentrailruns.com 11/23 OREGON MID VALLEY ROAD RACE Kids, 5K, 10K, 13.1m; Albany, OR; www.omroadrace.org 11/26 Amica Insurance Seattle Marathon; 13.1m, 26.2m; Seattle, WA; www.seattlemarathon.org
12/2 REINDEER RUN Enjoy refreshments before and after, special gift for finishers, free massage, half marathoners receive a custom medal and there is a costume contest!
5K, 10K, 13.1m; St. Helens, OR; www.crfoursquare.com/reindeerrun.html REDMOND REINDEER ROMP TRAIL RUN; 5m, 13.1m; Redmond, WA; www.nwtrailruns.com 12/2 THE OTHER HALF; 13.1m; Moab, UT; www.moabhalfmarathon.com 12/3 CALIFORNIA INTERNATIONAL MARATHON; 26.2m Solo/Relay; Sacramento, CA; www.runcim.org 12/10 HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; Portland, OR; www.foottraffic.us/holiday 12/16 Eugene Holiday Half Marathon & Hustle 10K/5K; 5K, 10K, 13.1m; Eugene, OR; www.pinkbuffaloracing.com 2/11/18 HEART BREAKER HALF - 5K, 10K, HALF MARATHON 5K, 10K, 13.1m; Liberty HS, Hillsboro, OR; www.heartbreakerhalf.com 3/4/18 LINCOLN CITY HALF-MARATHON AND 10K 10K, 13.1m; Lincoln City, OR; www.runsignup.com 3/25/18 OAKLAND RUNNING FESTIVAL Kids, 5K, 13.1m, 26.2m; Oakland, CA; www.oaklandmarathon.com 12/2
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4/29/18 EUGENE MARATHON Flat, fast, scenic course in TrackTown USA — finishes at Historic Hayward Field. Make your own unforgettable history running in the footsteps of legends at the 2017 Eugene Marathon!
5K, 13.1m, 26.2m, Kids; Eugene, OR; www.eugenemarathon.com
MUD/OBSTACLE/MULTI-SPORT/ADVENTURE RACES 10/7 10/22 10/28 11/12 12/9
STREET SCRAMBLE AUBURN; 90 min, 3hr (run or ride); Auburn, WA; www.streetscramble.com MORAN CONSTITUTIONAL NAVIGATION RACE; Short Course, Long Course; Olga, WA; www.navraces.com Halloween Run: 5k, 10k, Obstacle Dash!; 5K, 10K, Mud/Obstacle; Seattle, WA; www.magnusonseries.org STREET SCRAMBLE BELLINGHAM; 90 min, 3hr (run or ride); Bellingham, WA; www.streetscramble.com STREET SCRAMBLE AT THE MARKET; 2hr; Seattle, WA; www.streetscramble.com
5/6/18 AVENUE OF THE GIANTS MARATHON; 10K, 13.1m, 26.2m; Avenue of the Giants, CA; www.theave.org 5/20/18 CAPITAL CITY MARATHON Kids, 5m, 13.1m, 26.2m; Olympia, WA; www.capitalcitymarathon.org 6/3/18 NORTH OLYMPIC DISCOVERY MARATHON Kids, 5K, 10K, 13.1m, 26.2m; Port Angeles, WA; www.nodm.com 7/21/18 CHELANMAN MULTISPORT WEEKEND 10K, 13.1m; Lakeside Pk, Chelan, WA; www.chelanman.com 10/7/18 PORTLAND MARATHON & HALF MARATHON 13.1, 26.2m; Portland, OR; 503-226-1111; www.portlandmarathon.org
CYCLING RACES
TRIATHLONS/DUATHLONS
10/29
ROTARY TRIATHLON OF SALEM; 5K, 10K, Sprint Tri, Olympic Tri; Salem, OR; www.rotarytriathlonofsalem.org 7/21/18 CHELANMAN MULTISPORT WEEKEND; Olympic Tri, Long Tri; Lakeside Pk, Chelan, WA; www.chelanman.com 7/22/18 CHELANMAN MULTISPORT WEEKEND; Youth Tri, Tri-a-Tri, Sprint Tri; Lakeside Pk, Chelan, WA; www.chelanman.com
11/5
10/1
10/7 10/8 10/15 10/22 10/28
11/12
CROSS CRUSADE SERIES RACE 1; cyclocross; Portland, OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 2; cyclocross; Portland, OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 3; Cyclocross; Cascade Locks, OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 4; Cyclocross; Portland, OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 5; Cyclocross; Bend, OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 6; Cyclocross; Bend, OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 7; Cyclocross; Woodburn OR; www.crosscrusade.com CROSS CRUSADE SERIES RACE 8; Cyclocross; Barton Park; Barton, OR; www.crosscrusade.com
You can.
Learn from Jeff Browning — a veteran ultrarunner with nearly two decades of trail running experience. Mentoring available in race nutrition, Optimized Fat Metabolism, and sound endurance philosophies that include functional strength and customized training plans that mesh with your lifestyle.
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PARTING SHOT
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That’s a wrap on another year of RaceCenter Magazine. We hope to see you on the roads and trails again in 2018. PHOTO: Glenn Tachiyama
Heart Breaker
HALF MARATHON, 10k, 5k RUN/WALK
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FEBRUARY 11, 2018 HILLSBORO, OR HEARTBREAKERHALF.COM Produced by RAM Racing. The event production company that operates the Hot Chocolate 15k/5k series EnMotive-Registration, Timing, Instant photo marketing