SUMMER 2017
NORTHWEST EDITION
WILD IN THE WOODS INSIDE:
Nick Symmonds’ RunGum Strength Training for Endurance Running and Body Image
WEEKEND GETAWAYS
LEAVENWORTH, WA
START
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The Gorge Waterfalls 50K race offers incredible backdrops for both runners and photographers. PHOTO: Glenn Tachiyama Photography
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TABLE OF CONTENTS
FEATURES 26 AN OLYMPIAN REDEFINES THE ENERGY
DEPARTMENTS & COLUMNS
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FROM THE PUBLISHER: LOVE IS…
Brook Gardner
BOOST — RUN GUM Amy Clark
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WEEKEND GETAWAY: LEAVENWORTH, WA
10 TRAIL MATTERS: WHY WE RUN — FOR THE LOVE OF GEAR
Paul Lieto
Shannah Werner
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BRIEFS
COMING BACK TO THE GOONDOCKS
18 FUEL: RUNNING & BODY IMAGE: LET’S FOCUS ON THE POSITIVE
Cara McLaurin Esau and Paul Gentry
Stephanie M. Howe, Ph.D.
20 MAXIMUS: STRENGTH TRAINING FOR ENDURANCE
Max King
22 THE DIRT: INTRODUCTION TO TRAIL RUNNING — WILD IN THE WOODS
Jeff Browning
ON THE COVER: Ultrarunner Jacob Puzey is most comfortable in the wild. PHOTO: Paul Nelson
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CLUB NORTHWEST NOTES
Rick Albright
ABOVE: Check out our weekend getaway feature on Leavenworth, Washington for details on adventures through The Enchantments – page 28. PHOTO: Glenn Tachiyama Photography
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EVENT CALENDAR
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SATURDAY, SEPTEMBER 30, 2017 9 A.M. RACE START REED COLLEGE QUAD, 3203 SE WOODSTOCK BLVD, PORTLAND, OR 97202 FREE PANCAKE BREAKFAST AND OTHER FUN ACTIVITIES FROM 9:30 TO 11:30 A.M. 100% of registration fees and sponsorship dollars go to Portland Public Schools. This community event is open to people of all ages and skill levels. Not a runner? You can volunteer, cheer on your loved ones, enjoy free pancakes, and take in Reed’s beautiful campus. Learn more and sign up to run, sponsor, or volunteer at: reed.edu/5k.
Support education, and promote your business, by joining our team of generous sponsors. PLATINUM
BRONZE
GOLD
RED
zz
FROM THE PUBLISHER
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
Love is… As I was perusing a local market with my wife, I came upon a piece of cloth you see in the photo on this page. Mind you, the week I’m writing this letter has seen numerous atrocities committed around the world, and some close to home. I often get writer’s block when I’m trying to scratch out my thoughts in this column. In this case, my words could not possibly fit on this page. Instead, I’ll leave you with just this photo. Be good to one another and enjoy the much-deserved warmth of the summer sun that we Northwest residents so cherish each year. See you at the races!
Dina Boswell
Warm Regards,
*Valid at participating Oregon and SW Washington stores.
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Brook Gardner brook@racecenter.com
@jambajuiceor
jambajuiceoregon.com #betterwithjamba
TRAIL MATTERS
The wall of shoe choices can become a blur. PHOTO: Paul Lieto
Why We Run — For the Love of Gear PAUL LIETO
In the last two issues I explored the intrinsic factors that drive us towards running. A theme that filtered to the top was simply the innate need to move our bodies, and the necessity of movement that makes us feel whole and complete. This movement we label “running” yields us many physical and mental benefits. The byproduct found through running is connection — with nature, others and ourselves. Just this morning I sat looking out a window on a barstool in a local coffee shop. I had just completed a run in the trails west of Bend, and engaged in my equally favored hobbies of writing and drinking richly flavored, dark-roasted coffee. My run was long. I ran with nature. I ran with someone else. I ran with myself. I pushed the volume as an attempt to build back the fitness I’d lost over a long winter. Within the struggle I found immense joy. Testing myself to discover what I’m capable of is another innate quality that year after year, has me exploring something. Something physical, mental and spiritual.
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But I found another connection. As much as I want to write a column with meaning and continue to explore why the trail matters, I’m distracted by the Blue Suunto Ambit Sport watch laying silently beside my Americano. It is connected, uploading to Strava and well, I’m command-tabbing between this document and Strava waiting to pour over my data. In all fairness, I just purchased this device and am a bit of a gadget geek. As well, I’m trying to be diligent in keeping my easy runs easy, and stay below my maximum aerobic heart rate. Perhaps it’s warranted to explore some of the extrinsic factors as to why we run, ride, or explore the Pacific Northwest. Since I’m currently enamored with this device that continually reminds me just how skinny my wrists are, let’s discuss what we cannot deny. Our love of gear. Whether you are a geek or fashionista, endurance and outdoor sports offer seemingly unending options for gear and clothing. The local running store I regularly peruse has a wall of more than forty shoes for me to choose from, and those
are just the trail options. Meticulously placed are multiple brands with several designs, and a variety of color options per shoe. We must decide if we need trail or road, neutral or stability, and zero, 4mm or 8mm drop. It now seems maximal is the new minimal. Shoes alone can have both the newbie and experienced runners alike spinning from indecision. While shoes are literally the foundation from which to begin, the plethora of items one can purchase to be fully kitted is astounding. The watch (my weakness) is no longer limited to the round analog device strapped to a wrist or dangling from a lanyard around your high school coach’s neck. Now we ponder the following: do I purchase with or without a heart rate monitor? What about GPS? Should I go with bluetooth capabilities so I can sync to my computer and phone? Should I consider foot pod or power meter add-ons? Oh the joy! Then we must consider shorts (5,7, or 9-inch inseam), compression tights, track pants, yoga pants, leggings, capris or knickers. The options
The author coordinating his morning run. PHOTO: Paul Lieto
can be exhausting and exhilarating. Shirts are as daunting and delightful: sleeveless, shortsleeve, long-sleeve, base-layer, mid-layer and outer-layer. Six months out of the year in the Pacific Northwest we need a good vest, jacket and windbreaker. Do we opt for waterproof or just water resistant? Zip-up or pull-over? With or without hood? How about reflective materials for those early morning and late evening adventures? Should I consider a pair of arm-warmers? This staple of the cycling scene is now trending with runners. Myself, I typically head out wearing a short sleeve shirt and arm-warmers as it is not uncommon for temperatures to fluctuate more than 20 degrees during a run in Bend. Hats are a requirement in the Pacific Northwest, especially for those like myself whom long ago shed what natural dome-top warmth we once possessed. However, despite the necessity of this item, I find it the least interesting. Other than the resurgence of the now ubiquitous trucker hat, most run-specific headgear isn’t fashionable in my opinion. Now that I’m fully dressed…wait, I completely skimmed over socks. Socks are significant, and not just to poets and punks. The U.S. sock market is reportedly $1.8 billion, no doubt the reason the
The Suunto, connected and uploading... PHOTO: Paul Lieto
sock company, Stance, easily raised $86 million in funding in 2015. Point being, do not overlook that which often cannot be seen. Speaking of that which cannot be seen, don’t get caught past sunset without a headlamp or waist light to illuminate the glowing eyes of a predatory mammal around the next bend. Jeff Browning wrote an entire piece on night running and lights. You can find it in the Fall 2016 issue, currently on racecenter.com. Now that I’ve rekindled my fear of the dark, let’s discuss that Pacific Northwest recluse: the sun. Not that it matters to us much, but it seems a new sunglass company is launching with every sunrise these days. A cursory search on REI.
com for men’s sunglasses yields 359 matches. Who has time to browse through that many options? Well, being that I need a new pair, I guess I do. Should I opt for polarized, photochromic, or interchangeable lenses — which color best compliments my Suunto? Of course, once decked out head to toe, there are numerous additional items that any respectable runner must have in his or gear list. Hydration and food are necessary on runs of moderate length. As a result, dozens of companies specialize in the growing market of hydration vests, waist packs, hand-held bottles, and hydration belts. I didn’t intend to use all this space on gear and apparel. I also rarely plan on walking out of the local gear shop with what’s in my bag. I’ll have to delve into other extrinsic factors to why we run in another issue. It’s time to head home, put on my shin splint therapy sleeve, and roll out my calves while I sit on a lacrosse ball. •
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 Red, White, & Blues 10K and Half Marathon Summer 2017 Volume 25, Issue 3 P.O. Box 2370 Bend, OR 97709 (541) 617-0885
PHONE FAX
(541) 610-1636
EMAIL WEB
brook@racecenter.com
racecenter.com
PUBLISHER Brook EDITOR
Gardner
Run / 07.01.2017 www.htcraceseries.com
Paul Lieto
COPY EDITOR Amy GRAPHIC DESIGN
Clark
Goodeye Creative
ART DIRECTOR Jeff
Browning
ADVERTISING DIRECTOR Brook
Gardner
CONTRIBUTING WRITERS
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 CONTRIBUTING PHOTOGRAPHERS
Andy Atkinson, Dina Boswell, Win Goodbody, Ben Moon, Tim Moxey, Paul Nelson, Brian Penrose, Evan Pilchik, Tyler Roemer, Victah Sailer, Glenn Tachiyama, Bob Woodward 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. RaceCenter Northwest is published four 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 (one year) / $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: P.O. Box 2370, Bend, OR 97709. Media Partners. Club Northwest, Friends of Forest Park, and Oregon Bicycle Racing Association.
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The 4th annual Red, White, & Blues 10K is adding a half marathon run/walk to this year’s festivities. Races will be held July 1, the Saturday before the 4th of July. Celebrate 4th of July weekend in West Linn, OR with live on-course music, and a patriotic finish party outside Lil’ Cooperstown that will include live blues music, an all-American menu, beer, wine and a vendor village. Costumes are encouraged and prizes will be given to the best patriotic costume. Both courses are mostly a downhill journey along tree-lined roads with scenic views of the Tualatin River.
Foot Traffic Flat — and Fast The Foot Traffic Flat boasts being one of the flattest and fastest marathons on the west coast, as well as being the only race on beautiful Sauvie Island. Hosted by Sauvie Island Farms, the event offers a race distance for everyone, making it the perfect way to kick off your 4th of July. Participants can choose between a marathon, half marathon, off-road 8K or 5K, and kids race. In addition to the fast times expected from competitors in the half and full marathons, the splendor of Sauvie Island and its picturesque working farm awaits all visiting runners and walkers. Thousands of songbirds, majestic bald eagles, and scenic waterways are just a few of the sights participants can expect. Post race, all participants are treated to island-fresh strawberry shortcake, hot dogs, veggie dogs and other snacks. The Pumpkin Patch market will also have a petting zoo and tractor rides for the kids. To date, the Foot Traffic Flat has raised more than $450,000 for the fire department and a variety of other local charities, schools and non-profits.
Run / 07.04.2017 www.foottraffic.us/flat
Pool 2 Path The 2017 Pool 2 Path event will be a 4-race series occurring every Wednesday evening from July 5 26 at the Daniel Meyer pool in Ashland, OR. The races consist of a 500-yard swim followed by a 5K run along a bike path. The best three times will be added together to come up with an overall time for each athlete. Awards will be given to the top male and female finishers across several age group categories, and special awards will be given to the overall male and female finishers. A minimum of 3 races out of the 4, must be completed to be eligible for awards.
Participants get very festive at the Red, White, & Blues 10K and Half Marathon in West Linn, OR. PHOTO: Hood to Coast Race Series
The series is designed to be a non-intimidating and encouraging atmosphere for beginner athletes while also providing a consistent course for those seasoned athletes wishing to track improvements or get in a speed workout. If you aren’t a swimmer you may still participate in the 5K each week.
Multisport / 07.06.2017 www.pool2path.com
River Run on the Fourth 5K & 10K The 7th annual River Run on the Fourth will be held July 4 in conjunction with the Wenatchee Independence Day Celebration. The 5K and 10K will start and finish at Pybus Public Market. Both courses utilize the paved Apple Capital Loop Trail along the banks of the Columbia River and feature flat sections, rollers, and a few hills. Participants will enjoy numerous views of the Columbia River, Cascade Mountains and Wenatchee Foothills.
Run / 07.04.2017 www.runwenatchee.com
Fifty Shades of Grey The 13th rendition of the Grey Rock Trail Runs will be held July 8 in the Cascade Mountains of south
central Washington. The course routes follow an out-and-back tough and rugged single track trail. Participants of the 50K will traverse over 6,000 feet of elevation gain and loss during the event. Shorter 12K and 25K options are available which follow the same route, all starting at Tree Phones Campground in the Ahtanum State Forest. Entrants will experience views of Mt. Rainier and Mt. Adams while running along the rocky and smooth forest trails. There will be aid stations with water, electrolyte drinks and food at approximately 12K, 24K and 36K. Make note, a Washington State Discover Pass is required for all vehicles parking at the race site.
Run / 07.08.2017 www.hcrunners.org
See Jane Run in Seattle This relatively flat half marathon held July 9 starts and ends at Gas Works Park. Along the course, runners will travel through the unique Fremont area, over the Fremont Bridge along the Ship Canal Path, and south around Lake Union before returning to Gas Works Park via the University Bridge and Wallingford Neighborhood. Racers will experience scenic views of Seattle waterways, floating homes,
parks and quirky neighborhoods. The event also offers a 5K and kids race. Finisher medals will be given to all runners, including the kids.
Run / 07.09.2017 www.seejanerun.com
at an elevation of 6,336 feet and ascend up Mt. Bachelor 1.77 miles to finish at 7,724 feet. The 10K and 5K will be a mix of bike park trails, cross country trails and service roads.
Run / 07.22.2017 www.uamountainrunning.com
Under Armour Mountain Series Coming to Mt. Bachelor In 2017, Under Armour is partnering with POWDR Adventure Lifestyle Company to launch the UA Mountain Running Series. Created for trail running enthusiasts and professionals, this new North American trail running series will provide racing experiences in beautiful mountain resorts across the United States. The series kicks off at Mt. Bachelor in Bend, OR on July 22. Each location offers seven distances for off-road runners: 50K, marathon, half marathon, marathon relay, vertical challenge, 10K and 5K. The 50K is a two-loop course that delivers 4,800 feet of elevation gain with a combination of single track, nordic trails, and service roads. The marathon takes a similar two-loop route with more than 4,200 feet of total elevation gain. The half marathon and half relay runners will do one lap of the marathon course, while the vertical challenge participants start
Tour de Cure Diabetes The Tour de Cure hosted in Hillsboro, OR on July 29 is the nation’s largest diabetes cycling and premier fundraising event for the American Diabetes Association. Challenging and fun, the Tour de Cure provides participants with an opportunity to raise funds for diabetes research and education. The Tour is a one-day event that welcomes participants of all fitness levels. There are five scenic cycling options to choose from including a family ride and century ride, along with a 3-mile walk option. Specific cycling route distances are 5-mile, 29-mile, 49-mile, 69-mile and 104-mile. All rides begin at AmberGlen Park. The fundraising minimum is $150 plus a small registration fee of $25.
Cycle / 07.29.2017 www.diabetes.org
CONGRATULATIONS & THANK YOU RUNNERS! NORTH OLYMPIC DISCOVERY
MARATHON full
half
walk
relay
10k
5k
kids marathon
from Sequim to Port Angeles, WA SAVE THE DATE NOW FOR 2018 JUNE 3, 2018 www.nodm.com
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BRIEFS Angry Owl 12-Hour
Olympic Relay Adventure
Owls at Bush’s Pasture Park gained national attention in 2015 when they attacked and took the hats off a few runners. No injuries were sustained but the story lends some lore to the newly formed Angry Owl, an endurance run launching this summer. On July 30, the first annual Angry Owl will be the kick off race of newly formed Crusty Cap Endurance Footraces. This 6- or 12-hour endurance run covers a one mile loop around Bush’s Pasture Park in Salem, OR. The course is just over a mile round trip and relatively flat. Participants run as many laps as possible in the 6- or 12-hour time frames. The loop has a combination of hard packed dirt, well-maintained, non-technical trail, grass, packed gravel, and a bit of asphalt.
Those looking for an overnight running relay option in Washington should check out the Olympic Relay Adventure in Port Angeles, WA on August 11-12. The relay begins at the City Pier and travels through the national forest roads and dedicated pedestrian paths on the north end of the Olympic Peninsula. Teams may consist of up to 12 runners, generally split into no more than two vehicles. Each runner will complete a minimum of three legs for a total of 36 legs, and should expect to run an average total distance of 12-20 miles. This relay style race requires every participant to finish one leg in a consecutive order until each member has run. The order of each runner repeats throughout the day, into the night, and continues the following day until the last runner reaches the finish line. The course spans approximately 191 miles with over 80 miles on the pathways and trails of the Olympic Adventure Route (OAR) and Olympic Discovery Trail (ODT). The event finishes in the historical town of Port Townsend, WA with views of the Strait of Juan de Fuca and Admiralty Bay.
Run / 07.30.2017 www.crustycap.com
ORRC Dual Duel and Mile The Oregon Road Runners Club is celebrating the 45th anniversary of two classic events, the ORRC Dual Duel and the ORRC Mile. Both events are held Monday evening, August 2, at the Catlin Gabel School track in Portland, OR. The ORRC Mile will have four heats beginning at 6pm with the Men’s Open and Masters Mile, followed by the Women’s
A Dual Duel participant rounding the corner at the Catlin Gabel School track in Portland, OR. PHOTO: Steve Wright
Open and Masters Mile, the Pacers Mile, and the Elite Mile for men who expect to run under 6 minutes and women expecting to run sub 6:30. After completion of the mile races, the Dual Duel Team Relay and 10K Solo Track Run begin. The Dual Duel Relay is a 10mile, 2-person track relay, whereby each participant completes 1 lap and then passes a baton to their partner for the next lap. There will also be a judged RaceWalk option to the 10-mile relay format. Runners not participating in the Dual Duel can elect to run the 10K Solo Run. There is also a free 400-meters kids run. Prices on these races are a steal at $20 for the relays and 10K, while the mile events are only $5.
Run / 08.02.2017 www.orrc.net
Run / 08.11-12.2017 www.olympicrelayadventure.com
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BRIEFS
Participants of the Black Diamond Triathlon enjoying post race festivities. PHOTO: Karl Rohrbach
Black Diamond Triathlons
Cancer Can Be Obliteride’d Join the Fred Hutchinson Cancer Research Center in Seattle, WA on August 12-13 for the 5th year of the Obliteride to help build awareness and raise funds for cancer research. The ride has raised over $9.2 million to date with every rider-raised dollar going toward lifesaving cancer research at Fred Hutch. Distance options include one-day 25-mile, 50-mile, and 100-mile routes, and a twoday ride of 82 miles on Saturday and 60 miles on Sunday. All rides begin at the Fred Hutch Cancer Research Center and end at Gas Works Park. Visit obliteride.org for training programs, group ride options, as well as training and nutrition tips.
Cycle / 08.11-13.2017 www.obliteride.org
A Total Eclipse of an Event The total solar eclipse is happening August 21, and Central Oregon is the prime location for viewing. The Solarthon event will be held at the Rain Shadow Ranch which is located just northwest of Madras, OR. The mile-long ranch lies on the eastern rim of Lake Simtustus, in full view of Mt. Jefferson and the Cascade Mountain Range. The running events, which are optional, include a flat 5K course and a challenging 8-mile scenic canyon run with significant ascents and descents. This is an opportunity to experience the total solar eclipse at one of the exceptional viewing locations for this phenomenal event. The weekend begins on Saturday, August 19 with dry camping near the canyon rim. The races will be Sunday morning. Racers will need to be camped at the Ranch or in the vicinity, as traffic is expected to be busy during the weekend. On Monday, campers will experience a viewing of the 2-minute, 4-second total eclipse, watching
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Seattle’s Obliteride offers several distances all finishing at Gas Works Park. PHOTO: Obliteride
the moon shadow sweep down the flanks of Mt. Jefferson and high desert as total darkness occurs. The three day event will also include entertainment Saturday and Sunday evening, outdoor activities, and outdoor cooking. Shuttle services to town, the fairgrounds, shopping, and the casino at Warm Springs will be available.
Run / 08.19-21.2017 www.macrecdistrict.com/solarthon
Rathdrum Adventure Race Head over to Rathdrum, ID on September 9 for the Rathdrum Adventure Race which consists of a mountain bike, kayak and run. The mountain bike portion has riders traversing the magnificent Rathdrum Mountain along a beautiful tree-lined path. Participants then paddle Twin Lakes, followed by running the trails back to Rathdrum’s charming City Park. Adventurers can select from two courses - the long course which is a 20-mile bike, 5.5-mile kayak and 5.3-mile run, or the short course which is a 5.4-mile bike, 2-mile kayak and 5.3-mile run. There will be individual and team categories. Rathdrum sits just 30 miles east of Spokane.
Adventure Race / 09.09.2017 www.rathdrumchamberofcommerce.com
The Crystal Mountain Sky Marathon offers spectacular views as well as points in the 2017 US Skyrunner Series. PHOTO: Glenn Tachiyama Photography
Nolte State Park at the base of the Cascade Foothills in Washington state offers a beautiful, rural landscape for one of the last long course triathlons of the season. The Black Diamond Triathlons, held September 9, offers two distances for both novice and elite athletes. The long course triathlon begins with a 2-loop swim in Deep Lake. Athletes exit the water and ride 56 miles on rolling country roads with generous shoulders through the sleepy communities of Cumberland, Selleck, and Ravensdale. The 13.1-mile run doesn’t get too far from the park and ends with a 1.4-mile loop on the forest trail surrounding the lake. The sprint course is a one-loop, 1/2-mile swim, followed by a 13.7-mile bike course and a 2-loop 2.8-mile trail run around Deep Lake.
Triathlon / 09.09.2017 www.blackdiamondtri.com
Crystal Mountain Sky Marathon Returns to Skyrunner Series The Altra US Skyrunner® Series continues in 2017 with fifteen races across three disciplines. Five Sky Classic, Sky Ultra and Vertical K® races are distributed across the country, offering opportunities to run in some of the most beautiful locations in the United States. On September 16, the Crystal Mountain Sky Marathon in Enumclaw,
BRIEFS WA will again represent the Pacific Northwest in the Sky Classic category. The Sky Classic criteria requires an event be more than 22K and less than 50K in length with at least 1,300-meter positive vertical climb. The Crystal Mountain event is 26 miles in length with 2,865 meters (9,401 feet) of ascent. The course sits at an average elevation 5,117 feet and includes approximately 24 miles of technical, mountainous single track trail and 2 miles of barely drivable dirt road. The course also has a max slope 44.1% with an average slope 12.7%, making this a true test of endurance and grit.
Run / 09.16.2017 www.whiteriver50llc.com
Run From The Pines To The Palms If you’re tempted to go longer than the Crystal Mountain Sky Marathon, consider the Pine to Palm 100 (P2P100) held the same weekend in midSeptember. This remote and rugged classic point to point course traverses the Siskiyou Mountain Range in Southern Oregon. The route begins in Williams and winds its way east to Ashland on a mixture of single track trail and dirt road, with less than 4 miles of pavement. The course boasts over 20,000 feet of climbing and descending with
The Pine to Palm 100 offers the hearty trail runner a mix of single track, dirt road, and epic views along a point to point course in Southern Oregon. PHOTO: Paul Nelson
three epic climbs to 7,000 feet, and fantastic views of Mt. Shasta and Mt. McLaughlin. The P2P100 is a Western States qualifier. Entry will be limited to the first 300 applications and runners will have 34 hours to complete the
race. It is also valued at 4 points towards Ultra Tour Du Mont Blanc registration. Camping is recommended and free space will be provided for entrants. Note, you must complete a 50-mile trail race prior to starting this grueling 100-miler. Run / 09.17.2017
roguevalleyrunners.com
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FUEL
Running & Body Image
Stephanie all smiles doing what she loves at Peterson Ridge — connecting and covering miles on the trails. PHOTO: Paul Nelson
Let’s Focus on the Positive STEPHANIE M. HOWE, PH.D.
There are so many reasons to love running. The thrill of covering miles using your own two feet, the endorphins that flood in post-run and boost your mood, and the social connection of sharing a run with a good friend. Not to mention all the health benefits, such as lower risk for chronic diseases, higher quality of life, and lower rate of illness in general. Yeah, running is actually pretty great. But there is an ugly side to running. A side that sucks all the joy and love out of the sport. One that affects our relationship with our own self. Somehow running can go from a healthy, happy, mind-body connection, to something that creates a huge disconnect between our thoughts and reality. I think we’ve all been there when suddenly we become dissatisfied while comparing ourselves to others. This isn’t always negative, especially when it has to do with performance. But when it has to do with body image and selfesteem, it can become unhealthy very quickly.
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But today, I don’t want to focus on that negative relationship. I’m so tired of reading about disordered eating and poor body image as it relates to running. We’ve heard this story so many times and have glamorized these issues as almost a rite of passage to be a “real runner.” This needs to stop. Let’s stop telling this story and focus on the positive. Let’s talk about women athletes who are strong, self-confident and healthy. Let’s celebrate these women who have refused to settle and have broken all stereotypes as they’ve risen to success. Wouldn’t they be better role models to focus on? As a runner myself, I’m so sick of being judged about how my body looks. Recently someone commented, “You look really fit,” which was meant to be a compliment (I think). But it got me thinking. What did that comment mean? Because this person made the comment based on my appearance, not on anything athletic I had accomplished. Which is part of the problem. Does
Running is about the process and joy. PHOTO: Glenn Tachiyama Photography
that mean I look muscular? Lean? I hate being judged by how my body looks. It’s not for anyone else to judge but me. To promote a healthier relationship with running, we need to shift our focus to what the body
In the flow we discover our reasons for running. PHOTO: Glenn Tachiyama Photography
Glenn Tachiyama Photography
can do rather than how it looks. I think that will leave a lot of athletes feeling more confident and happy with themselves. Because when it comes down to it, what we are capable of lies so much further deep down. Let running be the link to creating a more positive mind-body relationship with our self. Next time you go out for a run, think about how awesome it is that your body is capable of such a feat. Practicing gratitude and love can change our perceptions of body image for the better. You only get one body, and it’s much more fun to go through life loving it! •
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.
When Seconds Count .com Event Registration
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MAXIMUS
Strength Training for Endurance MAX KING
One thing I often hear myself repeating to beginning runners is “running alone does not give you the strength to run well.” This is something I’ve come to firmly believe after 25 years of running, and often spotty self-rehab and strength training. I believe that runners trying to push their bodies to new and higher levels, whether that’s completing your first 5K, hitting your half marathon PR or running a 100-miler, need to be well-rounded athletes. They need to be able to move correctly in order to train over long periods of time. If running is what stiffens us up and prevents movement, strength training is the catalyst that can get us moving correctly and return our range of motion. As endurance athletes, we often put too much emphasis on our aerobic engine, when we should be spending as much time on getting our mechanics to be as powerful and efficient as possible. Both efficiency and power can have great performance benefits.
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An effective and quality strength program doesn’t need to be complicated or leave you wiped out for the rest of your runs. A good program should work with your running to enhance it, with elements focusing on different aspects of improving your mobility and strength. This past week I spoke with Joey Jacinto of Central Oregon Strength Academy about the benefits of strength training for endurance athletes (full disclosure: Joey is my trainer, and a damn good one). Recent scientific literature suggests strength training holds many benefits for endurance athletes such as increased economy (you can run faster using the same amount of oxygen) and increased power and speed. Joey goes further to suggest that you’ll also gain better “spinal control and a lower/upper body connection” in addition to benefits like “increased joint stability, which helps increase mobility and decrease injury.”
Back in high school and even beyond, I used to believe that strength was only to get bigger muscles, when in reality (it was a long time ago) I would come to find out it actually increases your range of motion and body awareness, and helps me keep some of that muscle mass that is going to fade away as I get older. The elements of a good program are simple in nature. Jacinto’s programs for an endurance athlete follow a basic progression with a definite purpose in each phase. The warm up has an obvious purpose but works to mobilize hips, activate core and gluteals, and prepare for more dynamic and powerful movements. Key components of the warm up include a heavy weight carry to help activate core, and whole body, yoga-type stretching progressions to activate and stretch. The warm up is followed by a plyometric phase that will work on fast powerful movements, and further prepare for the next power phase. Key
ABOVE LEFT: The deadlift is a staple strength exercise among most endurance athletes. PHOTO: Chris Corbin ABOVE RIGHT: Professional triathlete Linsey Corbin putting in the time at the gym. PHOTO: Chris Corbin
plyometric movements in Jacinto’s program are all low weight and include core medicine ball work, jumping work, and a triple extension exercise where all leg joints (hip, knee, and ankle) are in an open position. Next we get into the meat of the workout with a power set. The power set increases weight so that movements are quick but also require power to perform with the goal being to recruit the maximum number of motor units (muscle fibers) as possible before fatigue sets in. This set will include key exercises like kettlebell swings, medicine ball throws, and more complex movements like the clean and snatch. The power set is done before any “real” strength work so that you’re fresh and not yet fatigued. Finally, we get into the strength set. This is the phase that most endurance athletes need, but don’t do. Lifting heavy weight has many benefits for endurance athletes, especially as we age. This
phase stimulates the endocrine system to produce growth hormones, activates more muscle fibers, and stimulates the nervous system to recruit more muscle fibers. All the effects that lifting lighter weight does not have. The key exercises for endurance athletes like bikers and runners are deadlifts and squats. Lifting heavy weight also requires a lot of rest between sets, so Jacinto likes to force rest by incorporating a few upper body and “correctional” exercises (movements that work on an individual’s deficiencies such as tight hip flexors in runners) into these sets. Working a strength training program into your routine can have immense benefits to your performance, but also your overall well being. For most endurance athletes, two sessions a week is optimal though even one session a week will have benefits as well. A structured program like this does require some degree of knowledge and understanding of correct movement patterns and technique. I would highly encourage you to seek out information from a professional trainer certified with a NSCA (National Strength and Conditioning Association) and/or CSCS (Certified Strength and Conditioning Specialist) as well as online sources. The consequences of lifting heavy weights can and will result in injury
if not properly performed. I don’t mean to scare you off, but learning how to do the movements first is important. After you’ve learned how to perform them properly and put together a functional program, you can then supplement your training with periodic sessions. A good trainer can incorporate different movements that work to change movement patterns, fix deficiencies in your running form, and help progress your lifting to keep it beneficial. The basic goal of a good strength program according to Jacinto is to “develop a better overall athlete” so that you can “be fit to run, not so that you’re running to be fit”. A huge thanks to Joey Jacinto for help putting together a strength program and for sharing the information in this article. • Kelvin Trautman Photography
OPPOSITE PAGE: Max showing his strength as he makes his way to a win and new course record at the Chuckanut 50K. PHOTO: Glenn Tachiyama Photography
About the Author Max King lives in Bend, OR and runs for Salomon. He’s been strength training for 2 years and has seen real benefits from being a stronger athlete… though he’s still in a daily struggle to activate his glutes.
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THE DIRT
Introduction to Trail Running
Wild in the Woods JEFF BROWNING
When reflecting on trail running with a friend during a long run in the mountains this spring, I started to think about what has compelled me to choose trail running as my primary adventure endeavor. As a former mountain biker, climber and backpacker, the question made me reflect on my transition from using those means to explore the mountains and woods to trail running as my go-to. The quick and simple answer is just that — simplicity and speed. The act of moving through mountains relatively unencumbered is a primal, freeing experience and probably what attracted me to mountain running 17 years ago. Once I had gained the fitness from training for my first marathon (mainly on trails) and then my first 50K ultra marathon, this new found freedom of movement through wild spaces became addictive. I wanted more. The benefits were easy to see — no broken chains or flat tires, way less gear than climbing and backpacking, and no possibility of potential breakdowns. As a biker, the number one issue is trail access which is why mountain biking has
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more restrictions. Wilderness areas are out of the question. Steep and technical are also out. Trail running offered a combo of all those former adventure outlets I enjoyed, mixed together with a dose of super-light gear, comfy shoes and VIP access to all public wild spaces. Anywhere I backpacked, hiked or biked, I could easily run. Scrambling up loose, technical “goat trails” was easily attainable. Semi-technical summits were no problem. Bombing down technical descents at breakneck speed gave me that adrenaline rush I got from mountain biking and skiing. Silently moving through the woods feels like a blurred phantom in that oh-so-wonderful flow state combining fitness, time and familiarity with an activity. No phones or emails, no distractions, just a single focus. Then a winding, buffed-out section to allow the mind to wander to coaching philosophies and how to plan for one of my athletes, parenting and how I can be a better dad, or that logo design I was concepting. Thoughts organically flow with my movements through the pine canopy, suddenly opening up into a secluded mountain meadow to
startle an unsuspecting elk herd. If you’ve been one of those runners who rarely gets off the pavement, maybe it’s time to dabble in a little trail action. Before you do, here are a few tips that can help catapult you past that newbie status.
Where to Run First, you’ll have to figure out where to go. Unlike road running, trail running takes a bit more planning than just stepping out your front door and running around the block. You’ll need to do a little research and find directions to a trailhead. A good place to start is your local speciality running store, outdoor store or bike shop for a trail map. Talk to store employees to find some recommendations on local trails. There are several online options for finding them including strava.com, alltrails.com or trailrunner.com. Once you’re there, you’ll need to keep track of where you go, and the intersections and turns you encounter. The easiest option is an out-and-back route so you don’t get lost. At all intersections make sure to stop, pay attention and look back the way you came. Things look different on the return trip.
Geocache Trail Running Another great way to get into trail running is geocaching. Geocaching is an outdoor treasure hunting game using GPSenabled devices. Participants navigate to a specific set of GPS coordinates and then attempt to find the location of the hidden geocache (i.e., the container). My kids love it. At its simplest level, geocaching requires these basic steps: Step 1 Create a free geocaching account on geocaching.com and explore in order to find and log geocaches around the globe. Step 2 Pick and go find a geocache at geocaching.com. Step 3 Go find it, sign and date the logbook, rehide the geocache exactly how you found it, and go online to share that experience.
ABOVE TOP: Stay focused on obstacles and changing terrain while running to avoid tripping or falling. PHOTO: Big Stock ABOVE BOTTOM: Consult a trail map before heading out on your adventure. PHOTO: Big Stock
Perspective and Expectations Unlike road running where the focus is more centered on times and pace, running on trails is different, and terrain and route difficulty can vary widely from trail to trail. It’s more about the process and stopping to smell the proverbial wild flowers. Breathe in the clean air, because the journey is more important than the result. Granted, some elite trail runners can fly down the trail at breakneck speed, but even those fast folks had to run the trail slowly at first. Give yourself a little time.
Fancy Feet At first, you’ll need to concentrate on every obstacle to avoid tripping or falling, but as you become more accustomed to the trail conditions, practice scanning the trail directly in front of you. Eventually this will become a habit that is much like driving a car — you can’t concentrate on every single thing around you, but visualize and take it into account. If
you’ve been a mountain biker or downhill skier, this “picking a line” skill will carry over into trail running quite nicely. Quick, light steps are the best technique for flowing over the trail.
Gear Trail running can vary in levels of complexity, depending on the length and type of run. On the simple side, you just need to head out the door, find a trailhead and run. Once you have a little experience and you decide to venture out for longer period of time, it’s good to have a basic safety kit with you. This kit should include the basics for backcountry safety: nutrition/hydration, warm layers and a map. Hydration vests/packs are the simplest way to carry your basic backcountry kit. Include a few warm layers like a long sleeve shirt, waterproof shell and an emergency blanket, running shoes, food/snacks, and a map. If you plan to use GPS on your smartphone, be sure you don’t rely on the app alone. Have a back-up. It’s easy to get in the habit of relying on technology to get us out of a predicament. But as I found out in the Colorado Rockies on one adventure, if you accidentally dunk your iPhone in a creek, it probably won’t work anymore. Have a paper backup in a ziplock bag, and know how to use it.
Trail running is a great way to connect to our increasingly manicured, unnatural existence as humans. We are more detached from the wild, and trail running gives us a chance to get a little primal, quiet the noise and embrace freedom. Giddyup. •
Mile 90 Photography
OPPOSITE PAGE: Jeff keeping it simple and fast on his way to winning the Yakima Skyline Rim 50K. PHOTO: Glenn Tachiyama Photography
There are more than a dozen geocaching “cache types” with each cache type a different variation of the game. Traditionally, the cache is a container at the given GPS coordinates. Sizes vary, but all of these geocaches have a logbook. This allows geocachers to say, “I found it!” Other variations include larger containers with items for trade and even trackables like geocoins or travel bugs — items carried from cache to cache and can be followed online. Learn more about cache types and geocaching at geocaching.com.
About the Author Jeff Browning, aka Bronco Billy, is an endurance coach and designer in Bend, Oregon. He’s finished over 100 trail ultra marathons and explores wild places at every opportunity. You can follow him on Instagram and Twitter @GoBroncoBilly or at www.GoBroncoBilly.com.
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CLUB NORTHWEST NOTES
Firecracker 5K – Reinvented! RICK ALBRIGHT, CLUB NORTHWEST PRESIDENT
After a one-year hiatus, Club Northwest’s historically popular Firecracker 5K race is back on. First started in Seattle as part of the Bud Light Grand Prix in 1984, the inspiration for the race came about during a conversation between Bill Roe of CNW and Michael Campbell of Seattle Sports. They were struck by the allure of the New Year’s Eve Sao Paolo run at midnight and thought, why not do the same in Seattle? Thus, the Firecracker 5K was born, where devoted fans of the race showed up year after year at Memorial Stadium to run the streets of Seattle on the eve of July 4. The event continued for 32 years, but when the City of Seattle revised its fee structure in 2016, costs to put on the race in the heart of downtown Seattle tripled and the event had to be cancelled. Now, CNW has reinvented Firecracker 5K with some exciting changes and additions.
New Location & Faster Course
Beer Garden & Music
Instead of taking place at Memorial Stadium in downtown Seattle, the race will now start from Magnuson Park. Besides the breathtaking scenery of the course, which stretches along the beautiful shores of Lake Washington, parking is plentiful and free. Additionally, this flat course offers a great opportunity for runners seeking a PR.
To keep runners entertained and hydrated after the race and before the fireworks start, there will be music for all and a beer garden for the adults. Keep Those Patriotic Costumes Coming As in years past, runners are encouraged to come dressed in their most patriotic gear with a contest to determine the best costume. So come in your best red, white and blue! We at CNW are extremely excited about the new location for the race and hope families will make this event an ongoing part of their July 4 tradition. Go Orange! •
New Start Time & Kid’s Race In past years, the race began at midnight on July 3. However, now the race will start just before dusk at 8:45 on July 4, which allows for a more family-focused event, with a kid’s race prior to the 5K. Additionally, those who stay after the race will get to watch the City of Kirkland’s fireworks display from Kite Hill, just a short walk from the race’s start/finish line area.
Rick Albright President, Club Northwest (clubnorthwest.org)
SAVE THE DATE! August 11-13, 2017
NW Women’s Running Retreat Moran State Park - Orcas Island
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Register @ www.clubnorthwest. wildapricot.org/event-2441801
Northwest Women’s Running Retreat Club Northwest will host its first ever Northwest Women’s Running Retreat this coming summer to celebrate all that encompasses a wellbalanced running lifestyle. The retreat will include a weekend of running through Moran State Park on Orcas Island, hearing from local experts in the running and health community, and enjoying R & R in beautiful surroundings with fellow runners and friends.
Featured Speakers Ruth Perkins, Coach & Personal Trainer/US Olympic Trials Qualifier Emma Polley, US Olympic Trials Qualifier Meghan Lyle, Lead Coach at Airvale, MPH, RDN, CD Valerie Weilert, Athletic Footwear Designer The women of Club Northwest are organizing this event, but it is open to all Northwest women of all ages and ability levels who are passionate about running. There are no speed requirements and we will plan running routes that accommodate those hoping to go longer (10 + miles) or shorter (5 + miles) so that everyone can take part. We may include the option to do a light speed workout but that will not be the focus of this event.
When August 11-13, 2017
Where The Golden Tree Hostel, 1159 N Beach Rd, Eastsound, WA 98245 Check out www.goldentreehostel.com for more details. We are renting out the entire hostel so we will have the place to ourselves.
Cost The cost of this event will be $250. This price includes lodging, two (2) breakfasts, a pizza dinner on the final night, as well as goodies from our wonderful sponsors. Golden Tree Hostel has a full kitchen for any food preparation and is less than a mile from the town of Eastsound, which has a grocery store for your food and drink needs.
Registration Official registration is now open — Register Now! http://clubnorthwest.wildapricot.org/event-2441801
Have questions? Email Drea Garvue at agarvue@gmail.com.
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Nick popping some Run Gum during a workout. PHOTO: Courtesy Run Gum
An Olympian Redefines The Energy Boost Run Gum AMY CLARK
When you’re a two-time Olympian, what do you do when suffering through the darkness of an injury? You start your own company. At least that’s what Nick Symmonds did in 2014 with the help of his coach, profits from a previous business investment, and a little entrepreneurial know-how. As a biochemistry major at Willamette University, a small liberal arts college tucked into the heart of Oregon’s capital city, Nick won seven NCAA Division III titles in track. After graduation, he decided to table his career plans and train with the Oregon Track Club (OTC) in Eugene while pursuing an Olympic medal in the 800-meter. This led him to qualify for the 2008 U.S. Olympic Team competing in the summer Olympics in Beijing, and the 2012 summer Olympics in London. With a demanding training schedule, it’s no surprise Nick went in search of mental stimulation
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to balance out downtime between workouts. “If I’ve challenged myself physically and challenged myself mentally through entrepreneurship, it’s a pretty darn good day,” said Nick. This inspired him to join forces with his coach Sam Lapray, and create the product which is now known as Run Gum. To hear Nick talk about his experiences while
Nick Symmonds after winning his 6th 800-meter title at the 2015 USATF Outdoor Track and Field Championships. PHOTO: Courtesy Run Gum
competing on a stomach full of heavy, sugarfilled energy drinks is a feeling every runner can probably relate to. The distraction and distress of a gut filled with too much of anything can derail an important race or run, which is why Nick went in search of a better vehicle to deliver caffeine. He calls Run Gum, “an energy drink infused into a piece of chewing gum.” Run Gum is a light-weight, zero-calorie piece of gum that is portable and can be easily chewed minutes prior to a race or workout. Because chewing a piece of gum while running is uncomfortable for most athletes, Run Gum was designed to deliver a caffeine uptake through sublingual absorption, which is basically sticking something under your tongue so it is absorbed by your blood vessels instead of your digestive tract. This is a much faster means of getting caffeine into your bloodstream. Because of his experience competing as an Olympian, Nick was able
to create a product modeled for everyone from elite runners to anyone in need of a quick caffeine boost, “I built this product for me,” he said. Early on, challenges to create the caffeinated gum included fine-tuning the flavor to mask caffeine’s bitter taste. Eventually, the small, hard-shelled gum pieces were perfected for production. During the first two years, Run Gum maintained a start-up culture where everyone did everything including fulfilling orders, sales and marketing. Throughout this time, Nick says he learned a lesson in patience. And when Sam suggested they hire Nathan Woods as COO to run the company, Nick entrusted Sam with the decision. His advice comes with perspective, “Trust yourself to hire the right person. Trust them and empower them to get the job done,” Nick says. With Run Gum in its third year of operation, Nick is the CEO and can tell the story behind the business while marketing the brand. Sam runs the finance side as CFO, and Nathan runs the day-to-day business operations as COO. As a team, they are spread out on the west coast, but connect face-to-face for daily meetings using video conferencing. As CEO, an important question that Nick makes sure he asks his employees is, “What do you need to be successful?” Whether it’s new software or a one-on-one meeting, Nick tries to empower his employees with the capabilities to be the best at what they do. That said, he’s also a proponent of alleviating burnout with the occasional outdoor adventure. Whether running or fishing, Nick makes sure to spend some down time getting fresh air to regenerate when things get stressful. It’s a good thing, because Nick is not one to back down from fighting for the rights of athletes. After winning the 800-meter in the 2015 U.S. World Championships, Symmonds who is sponsored by Brooks, refused to sign a code of conduct requiring him to wear another brand of clothing for Team USA at the IAAF World Championships in Beijing. His request to have the language of the agreement altered to protect his right to wear Brooks apparel resulted in him being left off the roster without a chance to defend his 2013 silver medal at the World Championships. In 2016, Run Gum also filed an antitrust lawsuit against USA Track & Field (USATF) and the U.S. Olympic Committee to allow Run Gum’s logo on competition apparel at the Olympic trials taking place in Eugene, Oregon that year. The lawsuit was dismissed, but both the USATF and U.S. Olympic Committee settled to let athletes have non-shoe logos on their jerseys at the trials.
Nick’s efforts to take on the USATF solo have helped him develop a reputation for being outspoken and controversial, but no one can argue that he’s not doing his best to change an out-dated, ancient system. It’s a task only a few athletes have attempted to take on due to the red tape surrounding an uphill battle. But expecting anything less from Nick Symmonds would be unheard of. Which is why it shouldn’t be surprising that Run Gum expects to triple their sales this year, as they continue to expand distribution of their three flavors: fruit, mint and cinnamon, as well as a variety pack. They are also planning on relocating
“RunGum gets me going and keeps me going for my morning swim and run sessions.” — Joel Rosinbum, USA ParaTriathlete, RunGum Athlete. PHOTO: Bryan Myss / RALLY Sports Group (IG: @RallySportsGroup)
their main headquarters to Eugene, bringing Run Gum back to Track Town USA — the place where it all began. Visit rungum.com to find out more. •
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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Looking down to Crystal Lake from a ridge on the Upper Enchantments. PHOTO: Michael Sawiel
Weekend Getaway: Leavenworth
A Taste of Bavaria — Washington Style SHANNAH WERNER
How does a weekend trip to Bavaria, the Free State south of Germany, sound? Well, realistically, it might be easier to settle for a weekend car ride to Leavenworth, a small town in Central Washington that closely resembles a Bavarian getaway. “There is nothing more unique than a picturesque Bavarian village nestled in the mountains (that resemble the Alps), in Washington State,” said Jessica Stoller, Media Director for the Leavenworth Chamber of Commerce. “Leavenworth is that place, and a weekend getaway offer festivals, unlimited outdoor recreation, wine tasting, art and theater, shopping, and amazing culinary experiences. Truly something for everyone.” Located in the Cascade Mountains along the Wenatchee River, Leavenworth is a year-round recreation haven for outdoor enthusiasts. It is
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located approximately 1,170 feet above sea level in the Wenatchee River Valley. The surrounding Cascade Mountains provide a playground rivaled by other Pacific Northwest destinations. To start with, there are more than 700 trails for runners, hikers and bikers to explore. The Icicle Ridge Trail via Fourth of July Creek is a 12-mile round trip venture up to 7,020 feet above sea level for spectacular views of the mountain range and valley below. In town, the Waterfront Park Trail is a flat path along the Wenatchee River with benches, interpretive signs and small inlets. A short distance from town (15 miles southwest) are the Enchantments in the Alpine Lakes Wilderness. The 18-mile point-to-point hike is not recommended for beginners but is, according to Alltrails.org, “THE backpacking destination in Washington,” because of the granite rock formations carved by glaciers, and crystal blue lakes strung together by a creek. Permits are required
for camping in the area. “The Enchantment loop should be on every ultra runners bucket list,” said Joel Rhyner of Run Wenatchee, a local running group that puts on races and group runs in the area. “It is 18-20 miles of epic single-track in the Alpine Lakes Wilderness, Colchuck Lake, Aasgaard Pass and Enchantment lakes area that is one of the most beautiful loop runs in the U.S.” Every year, Leavenworth hosts the Oktoberfest Marathon and Half Marathon and raises money for cancer research. The USATF-certified marathon course begins near the Alpine Lakes Wilderness Area and includes both paved and dirt trails through the Icicle Canyon and town of Leavenworth. The event takes place on September 30, 2017, as part of a 3-week Oktoberfest Celebration. Runners share many of the trails with the mountain biking enthusiasts in the area. At Stevens Pass Ski Resort approximately 45 minutes
TOP LEFT: Leavenworth is a quaint Bavarian village tucked in the Cascade Mountains in Washington state. PHOTO: Leavenworth Chamber of Commerce BOTTOM LEFT: While this looks like a scene from the European Alps, it’s in the upper left coast of the United States. PHOTO: Leavenworth Chamber of Commerce TOP RIGHT: The Enchantments, located just outside Leavenworth, are a trail runner’s haven. PHOTO: Glenn Tachiyama Photography
from Leavenworth, the ski trails turn into a mountain bike park when the snow melts, and includes adventures for riders of all abilities. Another popular mountain biking spot near Leavenworth is Devil’s Gulch. The 13-mile descent is perfect for the adrenaline junkie. In the spring of 2016, a paved Pump Track (only the second one in the US) was built at Enchantment Park in Leavenworth. Cyclists, roller skaters, and skateboarders enjoy the loops and berms of the track without the dirt. If screaming down single-track is a little too much to handle, there are ample roads for cyclists to experience the scenery of the region. From Leavenworth, riders can head north through endless apple orchards and vineyards to Cashmere for a 30-mile ride on the Fruit Loop. Other activities include rock climbing in the mountains and kayaking, tubing and stand-up paddleboarding on the Wenatchee River. “This is a great area for rock climbing/bouldering in the Icicle Canyon,” Rhyner said. “Standup paddleboarding the Icicle River is great fun and you can rent paddleboards at various businesses in town.”
Summer isn’t the only time to visit Leavenworth. The true experience of the town is in the winter when it transforms into a magical winter wonderland. From Thanksgiving until Valentine’s Day, millions of lights reflect off the snow covered streets and village-style buildings while horsedrawn sleighs share the roads.
Runners from around the Pacific Northwest visit Leavenworth in the fall for Oktoberfest, and the Leavenworth Oktoberfest Marathon and Half Marathon. PHOTO: Tim Chandonette Photography
The proximity to the mountains and the trails means ample cross-country skiing and snowshoeing around Leavenworth. The Leavenworth Winter Sports Club grooms about 26 kilometers of trail for Nordic skiing, and the Leavenworth Ski Hill has a tubing park for the whole family. After long days playing in the outdoors, a good local food, beverage and cultural scene is crucial
for refueling. There is a festival for every season, nightly live music, art in the park, theatre productions and more. “The best part of recreating or training in our area is that you can enjoy our amazing village after all that hard work,” said Stoller. “We offer over 40 great restaurants, breweries, live music, wine tasting, spas, you name it!” In keeping with the Bavarian theme, there is no shortage of tasty German beer, sausages, schnitzel, sauerkraut, warm pretzels and desserts. No trip to Leavenworth is complete, though, without a trip to the 20-year old Gingerbread factory for a sweet treat and to see the gingerbread-looking exterior of the house. Lodging options are the typical bed and breakfasts, inns, lodges, condos and camping (RV and tent). Whether it’s spring, summer, winter, or fall and the urge hits to go somewhere a little different, Leavenworth has something for everyone under the backdrop of true Pacific Northwest beauty •
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 keeping up with her two kids, Haley (6) and Teddy (4). Summer 2017 racecenter.com
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Sean Astin breaking the tape at the 2016 Portland Marathon. PHOTO: Cara McLaurin Esau
Coming Back to the Goondocks CARA MCLAURIN ESAU AND PAUL GENTRY
Looking out his plane window, 12-year-old Sean Astin gazed upon the Rose City in 1984 for the very first time. He was still new to acting, and his first theatrical movie, The Goonies, filmed in Astoria just 45 minutes northwest of Portland, would soon prove to be a blockbuster hit. This was a life-changing time for him, but it was a lifestyle decision two years later when he ran his first 10K that positively affected him. Thirty years and many movies later, Sean is still running. Actors have free time when they’re not filming, so running is a good release for Astin, who has twelve marathons under his belt including New York City, Marine Corps and Boston. Additionally, he completed the grueling Ironman Kona Triathlon with 90 minutes to spare, just one year prior to his plane landing in Portland once again in 2016.
Everyone’s a Celebrity During the two years of filming Lord of the Rings, Astin had to carry extra weight to play his character, “Samwise Gamgee.” He literally counted the days until he could run again and still remembers
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the end of filming on October 28, 2000. That night, he hit the New Zealand open road for an 11-mile run. He called that night magical, as if the weight of the world had been lifted off of his shoulders. He even purchased a treadmill and strategically placed it next to his bed so he could shed the remnants of “Sam” while still on location. Like many marathon runners Astin has experienced weight fluctuation, and being an active celebrity makes it difficult to properly train due to constant traveling. Astin’s plan for the 2016 Portland Marathon was to slow his pace. He aimed for a healthy, injury-free finish - the wisest way to go about getting his feet wet again with long distance running. Sean considers himself an average runner and used the Jeff Galloway “run walk run” training method, which has helped thousands of marathon runners cross the finish line. Astin freely admits he is a medal chaser. Case in point, he completed the Goofy’s Race and a Half 39.3-mile challenge at Disney just for the extra bling. And seeing Portland’s 2014 rose medal was an instant draw for Sean. He knew the 2016 medal would be truly exceptional and worth the hard training. Director Les Smith describes the
medal as an 18th and 19th century “order” which was worn much like a brooch or suspended from an elegant ribbon. In addition to wanting the rose medal, Astin felt dormant after having not run for nearly half a year due to injury. So, he announced his intentions to run Portland in April at Emerald City Comiccon, where he shared his love of running to a sold-out crowd. The day before the race at the Portland Marathon’s Event Director College, Astin told the visiting directors: “There comes a time in every man’s life where you realize you can’t qualify for Boston.” He was speaking more for himself of course, but his sincere advice to those in attendance was that every runner is important in smaller races. He followed up by saying, “If you build it, they will come,” so “Mikey” (his character in Goonies) came to Portland, along with 4,500 other runners who completed the 2016 marathon. Astin firmly believes that all celebrities should consider themselves lucky to run with thousands of fellow marathoners, and takes the time to film videos with runners on his phone throughout the race.
Running is a Portal to the Truth Astin started running at age 14. He found running to be therapeutic and as an adult, he continues to lean on running when the going gets tough. First, he runs for himself--to support his physical and emotional well-being. Second, he runs for his family--his wife and daughters, knowing that it is essential to stay healthy and energetic for them. Third, he runs for “you.” That is, he runs for the various needs and concerns of his fans and friends. In January 2012, Astin developed this concept of running third for the concerns of others. He sent out a message to his Twitter followers asking them what they wanted him to be running for. Hundreds of people responded to him with their own burdens. He started Run3rd.com as an inspirational Twitter campaign, aimed at sharing dedications to loved ones or important causes. In his blog, Astin states, “While running is in many ways about solitude, I rarely run alone. My thoughts are always with me. My hopes, my fears, my dreams, they come along too. From start to stop I yearn to understand the greater meaning of my journey. With every beat of a runner’s heart, with every pounding step, life itself is affirmed. And so, it costs nothing, yet can mean everything for any runner, for me, to make a simple dedication and say that these steps I am taking are not mine to own. It means something to me to declare that because I am alive and I care for others….” Most would think that growing up as the child of actors, Patty Duke and John Astin (The Addams Family), would be akin to being born into the house of Windsor in merry olde England. Nothing could be further from the truth. Astin enjoys fitting in alongside fellow runners, but smiles when onlookers yell out an occasional “Mikey!” Rudy!” or “Sam!” He’s down-to-earth, and hadn’t even seen an episode of the Patty Duke Show until he was 19 and on his first date with Christine Harrell, the woman who would become his wife. On entering her house after the date, he noticed Duke on the TV and called out, “Hey, that’s my mom!” Having dealt with a bipolar disorder for much of her life, Patty Duke passed away in March 2016. She had made her struggle public in order to raise awareness and help others who also have mental health challenges. Astin had discussed in detail with Duke before she passed, how he might continue her mission of improving mental health care. He’s determined to raise funds to establish the Patty Duke Mental Health Initiative, and to include public awareness campaigns and lobbying efforts aimed at supporting a variety of programs. With the goal of raising $250,000 to set the structure in place, Astin has already raised
$46,000 through his charity. Those who wish to make a donation to further this cause can do so at: InMemoryofPattyDuke.com.
Battling the Elements The Portland Marathon is known for its friendly atmosphere, excellent organization and awardwinning medals. Statistics show that 80% of Portland’s runners will run it again within 4-5 years, and 70% of the runners travel from out of town for the race. You never know what you’re in for when lining up on Sunday mornings, which is part of the mystique of a marathon. It is mind over matter, and sometimes matter includes weather conditions. Believer it or not, it usually doesn’t rain during the Portland Marathon with only one other year of such in recent memory. Sean later quipped, “The weather was perfectly Portland... rainy and chilly with occasional wind. Loved it!!” Astin was excited to return to Portland, noting that the city feels “warm and familiar.” Marathon morning may have felt familiar, but it started out far from warm this year. Astin donned his brand new Portland Airport sweatshirt and a pair of time-tested sweatpants. As the race began these seemed like good choices, but a few miles into the race he discovered how much weight the soaked outfit added. By mile 11, when his wife called to check on his progress, he told her that the new sweatshirt (now tied around his waist) felt like a lead kilt, and his pants were so heavy that he contemplated taking them off and running in his underwear. He eventually tossed the special sweatshirt along the road, hoping someone would find and enjoy it. He wisely decided to keep his pants on. Astin commented that in every race “there
Astin hammed it up at the finish line giving his best, “this race killed me” pose for the camera. PHOTO: Cara McLaurin Esau
are human moments, natural moments on the course, and race specific moments.” The moment that stood out for him was around mile 12. He looked up and saw pine trees on the hillside that looked exactly like the mountains behind his mother’s house in Idaho. The sight called to mind the encouraging note that his step dad had sent right before the race, reminding him that his mom would be watching over him and would give him a “little nudge.” He asked, “OK, Mom, are you with me? I could use that nudge.” Immediately, he heard the bagpipe call from eight Scottish kilt-clad men. This was meaningful to him, as bagpipes had filled the air at both his mother’s and grandmother’s funerals. As he reached mile 20, Astin’s legs were tired and spent. One friendly Portlander kept him going because she repeatedly screamed that she was so excited to be “running with Rudy!” As she announced that he was right behind her, he finally joked, “So help me, if you draw a bunch of attention to me and I don’t finish in under 6 hours, I’m coming to your house!” Her quintessential Portlandesque reply was, “Cool, I have beer!” Astin loved the beautiful Portland course and connected with many new friends along the way. He did indeed finish in under 6 hours, with a time of 5:55.56. When Astin splashed his way across the finisher’s tape held out for him by Director Les Smith and his wife, he had one thing in common with thousands of honorary Goonies that day: they never said die! •
Summer 2017 racecenter.com
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EVENT CALENDAR
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. www.regtorace.com
RUNS/WALKS 7/1 7/3
7/4
7/4 7/4 7/4 7/4 7/4 7/4 7/4 7/4 7/4 7/4 7/4 7/4 7/8
Red, White, & Blues 10K; Kids, 10K; West Linn, OR; www.htcraceseries.com FIRECRACKER 5000 5K; Seattle, WA; www.promotionevents.com YANKEE DOODLE DASH; KIDS, 5K, 10K; Everett, WA; www.ymca-snoco.org/ydd C.A.T. WALK & FUN RUN; 5K; Hillsboro, OR; www.catwalkfunrun.org FOOT TRAFFIC FLAT HALF & FULL MARATHON & 5K & 8K; 5K, 8K, 13.1m, 26.2m; Portland, OR; www.foottraffic.us/flat FREEDOM 5K; 5K; Molalla, OR; www.molallarunningclub.com ORRC JULY 4TH 5K; 5K; Wilsonville, OR; www.orrc.net Annual Yankee Doodle Dash; 1m, 5K, 10K; Everett, WA; www.ymca-snoco.org Butte To Butte; 4mW, 5K, 10K; Eugene, OR; www.buttetobutte.rog Camp Patriot 4th of July Fun Run; 1m, 5K; Pasco, WA; www.camppatriotfunrun.org Fort Steilacoom Running Club’s Four on the Fourth; Kids, 1m, 4m; Steilacoom, WA; www.runfsrc.com Freedomthon; 1m, 5K; Beaverton, OR; www.uberthons.com Independence Day 5K/10K; Kids, 1m, 5K, 10K; St. Paul, OR; www.runwithpaula.com Riddle Sawdust Jubilee 5K; 5K; Riddle, OR; www.sawdustjubilee5k.com River Run on the Fourth of July; 5K, 10K; Wenatchee, WA; www.runwenatchee.com COUGAR MOUNTAIN TRAIL RUN SERIES #3; 5K, 10.8m, 19.5m;
Newcastle, WA; www.nwtrailruns.com MISSOULA MARATHON; 5K (Sat), 13.1m, 26.2m (Sun); Missoula, MT; www.missoulamarathon.org 7/8 Lakewood SummerFEST Trail Run; 1m, 5K, 10K; Lakewood, WA; www.evergreentrailruns.com 7/8 Mt Ashland 5K; 5K; Ashland, OR; www.mtashland5k.com 7/9 BARE BUNS FUN RUN - WEST; 5K; Issaquah, WA; www.tigermtnudists.com 7/9 Outdoor Sunday Evenings 5K Run/Walk and 1Mile Fun Run; 1m, 5K; Beaverton, OR; sw5k.swbible.org 7/9 See Jane Run Half Marathon, 5K & Kids Run Seattle; 1m, 5K, 13.1m; Seattle, WA; www.seejanerun.com/seattle 7/11 CARKEEK WARMER TRAIL RUN; 5K, 10K; Seattle, WA; www.nwtrailruns.com 7/15 CHELANMAN MULTISPORT WEEKEND - 10K & HALF MARATHON 10K, 13.1m; Chelan, WA; www.chelanman.com 7/15 51ST ANNUAL SEASIDE BEACH RUN AND PROM WALK; Kids, 5K, 10K; Seaside, OR; www.seasidebeachrun.org 7/15 DESCHUTES DASH MULTI-SPORT EVENT; 5K, 10K; Bend, OR; www.deschutesdash.com 7/15 OLYMPIA LAKEFAIR HALF MARATHON/8K/3K AND TRIALS LEGACY MARATHON; 5K, 8K, 13.1m, 26.2m; Olympia, WA; www.ontherunevents.com/lakefair 7/15 SHORELINE RUN; 1m, 10m; Richland, WA; www.3rrr.org 7/22 CAREY LAKES RUN; 5K; Ellensburg, WA; www.buduracing.com 7/22 LORD HILL PIE HIGH TRAIL RUN; 5K, 10K, 13.1m; Snohomish, WA; www.nwtrailruns.com 7/22 Float Dodger 5k; 5K; Seattle, WA; www.floatdodger5k.com 7/22 Oregon Brewery Running Series - Migration Brewing Co; 5K; Portland, OR; www.breweryrunningseries.com/or 7/8
7/23 BEAVERTON SUN RUN Medal for each participant! Beer and Food at the end. Enjoy a nice run that goes over parts of the Fanno Creek Trail in Beaverton.
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7/25
SEWARD SIZZLER TRAIL RUN; 4.2m, 10K; Seattle, WA; www.nwtrailruns.com Lumaglow Fun Run; 5K; Lakewood, WA; www.4us.org ORRC DUAL DUEL - 10 MILE TRACK RELAY, 10K AND 1 MILE SOLO & KID’S RUN; Kids, 1m, 10K, 10m; Portland, OR; www.orrc.net 7/29 Ladybug Run for CDH Awareness; Kids, 1m, 5K, 10K; Tigard, OR; www.ladybugrun.com 7/29 Run4US; Kids, 5K, 10K, 13.1m; Lakewood, WA; www.4us.org 7/30 CEDAR CREEK 5K/10K BEACH CHALLENGE Kids, 5K, 10K; Pacific City, OR; www.nvelc.com/Partners.html 8/5 HUCKLEBERRY HALF & 10K/5K 5K, 10K, 13.1m; Welches, OR; www.huckleberryhalf.com 8/5 SHOC WALK & RUN 5K/10K FOR OVARIAN CANCER 1m, 5K, 10K; Gladstone, OR; www.shocfoundation.org 8/5 SUNSET ON THE SPRINGWATER Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com 8/5 The Super Run 5K-Seattle; 5K; Seattle, WA; www.thesuperrun.com 8/6 UNLEASHED AT STADIUM BOWL; 1m Stairs; Tacoma, WA; www.unleashedatstadiumbowl.org 8/6 The Oregon Trail Game 5K; 5K; Oregon City, OR; www.downtownoregoncity.org/5k 8/8 SUMMER EDDY TRAIL RUN; 4m, 8m; Kenmore, WA; www.nwtrailruns.com 7/28 7/29
8/12 + 8/27 COSMO SERIES The Cosmo Series is “ALL NEW” in 2017 featuring a brand new 1/2 Marathon race distance in Vancouver and new 7K Run/ Walk race location on Alki Beach in Seattle. 8/12 - 7K, 13.1m; Vancouver, WA; www.cosmo7k.com 8/27 - 7K, Seattle, WA; www.cosmo7k.com 8/12
5K, 10K; Beaverton, OR; www.beavertonsunrun.com Summer 2017 racecenter.com
Summer marathon season is upon us. PHOTO: BigStock
COUGAR MOUNTAIN TRAIL RUN SERIES #4; 5K, 14.5m & 26.2; Newcastle, WA; www.nwtrailruns.com
8/12 8/12 8/12 8/12 8/12 8/12 8/13 8/13 8/13 8/18 8/18
HAULIN ASPEN; 10K, 13.1m, 26.2m; Bend, OR; www.haulinaspen.com HIGH STREET HUSTLE 8K 5K 1K; Kids, 5K, 8K; Salem, OR; www.activesalem.com/high-street-hustle ORRC GARLIC FESTIVAL - 5K, 10K, AND HALF MARATHON; 5K, 10K; North Plains, OR; www.orrc.net SCANDIA RUN; Kids, 5K, 10K; Junction City, OR; www.scandiarun.com Oregon Brewery Running Series - Laurelwood Brewing; 5K; Portland, OR; www.breweryrunningseries.com/or Stilly Fun Run 5K Footrace; 5K; Arlington, WA; www.festivaloftheriver.com BRIDGE OF THE GODS HALF MARATHON, 10K/5K; 5K, 10K, 13.1m; Cascade Locks, OR; www.bridgeofthegodsrun.com Lake Union 10k; 10K; Seattle, WA; www.lakeunion10k.com Mud & Chocolate 4.5 Mile and Half Marathon; 8K, 4.5m, 13.1m; Sammamish, WA; www.mudandchocolate.com COLUMBIA RIVER TRIATHLON & FITNESS FESTIVAL; 5K, 10K; Vancouver, WA; www.whyracingevents.com Tase T Lentil 5K Fun Run; 5K; Pullman, WA; www.lentilfest.com
8/19 SEAN’S RUN FOR AUTISM Sean’s Run is a 5K/10K Walk or Run fundraiser for Autism Research and Resources of Oregon. Come run or walk with Sean!
8/19 SOLARTHON; 5K, 8m, Camp to watch solar eclipse;
9/2
8/19
9/4 9/4
8/19 8/19 8/20 8/22 8/26
8/26 8/26 8/26 8/26 8/27 8/27
Madras, OR; www.macrecdistrict.com/solar-duathlon SUMMER BLAST AT REDMOND WATERSHED; 5m, 10m, 13.1m, 26.2m; Redmond, WA; www.nwtrailruns.com VALLEY OF THE TROLLS HALF-MARATHON, 10K, 5K; 5K, 10K, 13.1m; Sequim, WA; www.aasportsltd.com/event/valley-of-the-trolls Summer Fitness Day Runs; Kids, 5K, 10K, 15K, 13.1m; Seattle, WA; www.magnusonseries.org Alki Beach Run 5K; Kids, 5K; West Seattle, WA; www.alkibeachrun.com INTERLAKEN ICE CREAM DASH; 5K, 10K; Seattle, WA; www.nwtrailruns.com HEROES IN RECOVERY 6K - PORTLAND; 6K; Portland, OR; www.heroes6K.com Drug Free Run; 1m, 5K, 10K; La Grande, OR; drugfreerun.itsyourrace.com Run a Muk; 5K, 10K; Monroe, WA; www.mukilteolighthousefestival.com Seattle Marathon 10K Race; 10K; Seattle, WA; www.seattlemarathon.org Squirrel Rampage; Kids, 8K; Great Falls, MT; www.racemt.com COSMO 7K RUN/WALK; 7K, Seattle, WA; www.cosmo7k.com Riverhawk Run/Walk; Kids, 1K, 3K, 5K; The Dalles, OR; rthouvenel44@charter.net
9/2 IT’S MY ABILITY 5K FOR AUTISM 2017
GIRLFRIENDS 5K & 10K RUN/WALK; 5K, 10K; Vancouver, WA; www.whyracingevents.com
9/9 9/10 9/16 9/16 9/16 9/16 9/22 9/22 9/23
Join us for our 5th Annual, It’s My Ability 5k for Autism. This is a family oriented event for a special cause, Autism/Aspergers Syndrome.
9/23 9/23
Kids, 5K, 10K; Portland, OR; www.seansrun.org 8/19
9/9 9/9
9/23 9/23 9/23
5K; Boring, OR; www.runsignup.com
SUNRIVER HALF MARATHON FOR A CAUSE, 5K, KIDS RACE; Kids, 5K; Sunriver, OR; www.sunrivermarathon.com ORRC GREENWAY TRAIL TRIAL 10K; 10K; Beaverton, OR; www.orrc.net OVERLAKE MEDICAL CENTER LABOR DAY HALF; Kids, 5m, 13.1m; Redmond, WA; www.labordayrun.com K-9 CANDY CANE 5K RUN; 5K; Renton, WA; www.buduracing.com PARADISE VALLEY TRAIL RUN; 5K, 10K, 13.1m; Woodinville, WA; www.nwtrailruns.com Lake of the Woods Tri-Sport Weekend; 5K, 13.1m; Klamath Falls, OR; www.lakeofthewoodstri.com Spirit of Bellevue 12K & 5K; 5K, 12K; Bellevue, WA; www.spiritofbellevuerun.com VANCOUVER USA FESTIVAL WEEKEND - FREEDOM 5K; Kids, 5K; Vancouver, WA; www.vancouverusamarathon.com Eastside 10K; 10K; Vancouver, BC; www.eastside10k.com Harvest Classic; Kids, 1m, 8K; Nampa, ID; www.nampaparksandrecreation.org Walk, Roll ‘n’ Run for UCP; 5K, 8K; Portland, OR; www.walkrollnrun.org GOLDEN ULTRA; 5K, 10K, 20K, 13.1m, 20m, 50K, 50m, Relay; Golden, BC; www.goldenultra.com Earth Day Run; Kids, 5K, 10K, 13.1m; Seattle, WA; www.magnusonseries.org COUNTRY GIRL HALF MARATHON Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com FITONE 5K FAMILY RUN, WALK & STROLL / 10K / HALF MARATHON / EXPO; 5K, 10K, 13.1m; Boise, ID; www.fitoneboise.org HAPPY GIRLS RUN - SPOKANE; 5K, 10K, 13.1m; Spokane, WA; www.happygirlsrun.com INDIAN SUMMER HALF-MARATHON; 5K, 13.1m; Richland, WA; www.3rrr.org ORRC BEST DAM RUN 10K; 10K; Estacada, OR; www.orrc.net Squirrels in the Headlamp; Kids, 5K; Great Falls, MT; www.racemt.com
Use discount code RCNW17 to save 10% on any race entry!
11th Annual
September 24th, 2017 FULL
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HALF
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10K
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5K
@bhambaymarathon bellinghambaymarathon.org Summer 2017 racecenter.com
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EVENT CALENDAR 9/23 9/24 9/24 9/30
9/30 10/1 10/7 10/8
10/8 10/14 10/14 10/14 10/14 10/14 10/15 10/15 10/15 10/22
10/29 10/29 10/29 10/29 11/4 11/4 11/4 11/11 11/11 11/11 11/18 11/22 11/23
11/23 11/23 11/23 11/23 11/23 11/23 11/23 11/23 12/2 12/2 12/2 12/2 12/2 12/3 12/7 12/9 12/10 12/16 12/23
Three Course Challenge; 5K; Warrenton, OR; www.threecoursechallengeshs.com BELLINGHAM BAY MARATHON; 5K, 10K, 13.1m, 26.2m; Bellingham, WA; www.bellinghambaymarathon.org RUN ON THE RUNWAY 5K; 5K; Hillsboro, OR; www.oregonairshow.com REED COLLEGE FUND RUN/WALK 5K; Portland, OR; www.reed.edu/5k Family Fitness Day; Kids, 5K, 10K, 15K, Du; Seattle, WA; www.magnusonseries.org ROTARY TRIATHLON OF SALEM 5K/10K; 5K, 10K; Salem, OR; www.rotarytriathlonofsalem.org Harvest Classic 10K Run and 5K Run/Walk; Kids, 5K, 10K; Longview, WA; www.rotaryharvestclassic.com PORTLAND MARATHON & PORTLAND MARATHON HALF Kids, 10K, 13.1m, 26.2m; Portland, OR; www.portlandmarathon.org Free Flight Run; Kids, 5K, 10K; Newport, OR; www.facebook.com/CoastHillsRunningClub ORRC BLUE LAKE RUNS 5K, HALF MARATHON & KIDS’ RUN; 5K, 13.1m, Kids; Fairview, OR; www.orrc.net RUN WITH THE KOKANEE; 5K, 10K; Issaquah, WA; www.nwtrailruns.com Detroit Lake Trail Mud Run; 5m; Detroit Lake, OR; www.runwildadventures.com Leavenworth Oktoberfest Trail Runs; 8K, 10m; Leavenworth, WA; www.runwenatchee.com Run for Humanity Zombie Fun Run; 5K, 10K; St. Paul, OR; www.runsignup.com GIRLFRIENDS RUN FOR A CURE QUARTER & HALF MARATHON, PINK BRIGADE GUYS; 10K, 13.1m; Vancouver, WA; www.whyracingevents.com HUMBOLDT REDWOODS MARATHON, HALF MARATHON & 5K; 5K, 13.1, 26.2m; Weott, CA; www.redwoodsmarathon.org THE GREAT COLUMBIA CROSSING; 10K; Astoria, OR; www.greatcolumbiacrossing.com RUN LIKE HELL HALF MARATHON! Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com COUGAR MOUNTAIN TRAIL RUN SERIES #5; 7.6m, 20m, 50K; Newcastle, WA; www.nwtrailruns.com SCARY RUN 5K, 10K & HALF MARATHON; 5K, 10K, 13.1m; Washougal, WA; www.whyracingevents.com Captain Jack’s Treasure Run; 5K, 8K; Woodinville, WA; www.captainjacks8k.com Run Scared 5K; 4K, 5K, 10K; Seattle, WA; www.runscared5k.com CARKEEK COOLER TRAIL RUN; 5K, 10K; Seattle, WA; www.nwtrailruns.com HAPPY GIRLS RUN - SISTERS; 5K, 13.1m; Sisters, OR; www.happygirlsrun.com Columbia River Classic 10 mile / 2 mile Fun Run; Kids, 2m, 10m; Richland, WA; www.facebook.com/ColumbiaRiverClassic BEND ALE RUN; 10K, 13.1m; Bend, OR; www.bendalerun.com COLUMBIA CLASSIC; 1m, 10m; Richland, WA; www.3rrr.org Veterans Day 5K, 10K, and Half Marathon; Kids, 5K, 10K, 13.1m; West Linn, OR; www.htcraceseries.com RAVENNA REFRESHER TRAIL RUN; 4K, 8K, 12K; Seattle, WA; www.nwtrailruns.com Turkey Trot; Kids, 5K; Portland, OR; www.htcraceseries.com OREGON MID VALLEY ROAD RACE Kids, 5K, 10K, 13.1m; Albany, OR; www.omroadrace.org ORRC/COLUMBIA BANK TURKEY TROT AT THE ZOO; Kids, 4m; Portland, OR; www.orrc.net TOFURKY TROT PASADENA; 5K ; Pasadena, CA; www.tofurky.com/trot TOFURKY TROT PORTLAND; 5K; Portland, OR; www.tofurky.com/trot TURKEY DAY 5K AND 5MI RUN; 5K, 5m; Redmond, WA; www.finishstrongevents.com Burn the Bird 5K/10K walk/run; 5K, 10K; Great Falls, MT; www.racemt.com Mukilteo Turkey Trot; 5K, 10K; Mukilteo, WA; www.mukilteoturkeytrot.com Thanksgiving Day 5K/10K; Kids, 5K, 10K; Seattle, WA; www.magnusonseries.org Turkey on the Run; Kids, 5K, 12K; Wenatchee, WA; www.runwenatchee.com MUSTACHE DACHE CORVALLIS; Kids, 5K; Corvallis, OR; www.mustachedache.com/corvallis REDMOND REINDEER ROMP TRAIL RUN; 5m, 13.1m; Redmond, WA; www.nwtrailruns.com REINDEER RUN; 5K, 10K, 13.1m; St. Helens, OR; www.crfoursquare.com/reindeerrun.html Bend Jingle Bell Run; Kids, 5K; Bend, OR; www.jbr.org/bend Shellburg Falls Trail Run; 5m; Lyons, OR; www.runwildadventures.com Portland Jingle Bell Run; Kids, 5K; Portland, OR; www.jbr.org/ portland Self-Transcendence 2-Mile Race; 2m; Seattle, WA; us.srichinmoyraces.org Santa Runs Tacoma; 5K, 10K, 13.1m; Tacoma, WA; www.santarunstacoma.com HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; Portland, OR; www.foottraffic.us/holiday SEWARD SOLSTICE TRAIL RUN; 4.2m, 10K; Seattle, WA; www.nwtrailruns.com Holiday Fun Run; Kids, 5K, 10K, 15K; Seattle, WA; www.magnusonseries.org
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Summer 2017 racecenter.com
The Bend Beer Chase was a success again this year. Check out Summer and Fall relay opportunities in our calendar. PHOTO: Thomas & Velo Photography
12/31 THE FIRST RUN & WALK Start your New Year right with an energizing 5K or 10K Run/Walk at Midnight on New Year’s Eve along the scenic waterfront in Downtown Portland!
10/21 THE MORAN CONSTITUTIONAL RELAY
Relay; Olga, WA; www.nwtrailruns.com
HALF MARATHONS/MARATHONS/ULTRAS 7/4
5K, 10K; Portland, OR; www.aasportsltd.com/firstrun > 1/1/18 RESOLUTION RUN 5K AND POLAR BEAR DIVE
5K; Seattle, WA; www.promotionevents.com/resorun/home.html
7/8 7/8
7/9 FUELED BY FINE WINE HALF MARATHON
RELAYS ROSE CITY RELAY Relay; Portland, OR; www.terrapinevents.com 7/22 CSC Barrel to Keg Relay; Relay; Philomath, OR; www.communityservices.us/barrel-to-keg 8/4 CASCADE LAKES RELAY; Relay; Bend, OR; www.cascaderelays.com 8/4 CLR24 - WALK & RUN; Relay; Bend, OR; www.cascaderelays.com 8/11 Grand Teton Relay; Relay; Ashton, ID; www.grandtetonrelay.com 8/11 Olympic Relay Adventure; Relay; Port Angeles, WA; www.olympicrelayadventure.com
Combine your passion for running and love of fine wine in one event! A breath-taking 13.1 miles through vineyards followed by an after party with Oregon’s finest wines!
7/22
8/18 SPOKANE TO SANDPOINT RELAY Pacific Northwest’s premier overnight relay. 200 miles. 12 friends. Picturesque Mt. Spokane. World class trails. National Forests. Waterfront views. Memories for a lifetime. Relay; Spokane, WA; www.cascaderelays.com 8/25 9/17
FOOT TRAFFIC FLAT HALF & FULL MARATHON & 5K & 8K; 5K, 8K, 13.1m, 26.2m; Portland, OR; www.foottraffic.us/flat COUGAR MOUNTAIN TRAIL RUN SERIES #3; 5K, 10.8m, 19.5m; Newcastle, WA; www.nwtrailruns.com Grey Rock Trail Runs; 12K, 25K, 50K; Yakima, WA; www.ultrasignup.com
Hood to Coast/Portland to Coast Relays; Relay, Adventure Race; Mt. Hood, OR; www.hoodtocoastrelay.com Gorgeous Relay; Relay; Cascade Locks to Portland, OR; www.gorgeousrelay.com
13.1m; Dundee, OR; www.fueledbyfinewine.com > 7/9
MISSOULA MARATHON; 13.1m, 26.2m; Missoula, MT; www.missoulamarathon.org See Jane Run Half Marathon, 5K & Kids Run Seattle; 1m, 5K, 13.1m; Seattle, WA; www.seejanerun.com/seattle 7/15 CHELANMAN MULTISPORT WEEKEND - 10K & HALF MARATHON 10K, 13.1m; Chelan, WA; www.chelanman.com 7/15 OLYMPIA LAKEFAIR HALF MARATHON/8K/3K AND TRIALS LEGACY MARATHON; 5K, 8K, 13.1m, 26.2m; Olympia, WA; www.ontherunevents.com/lakefair 7/15 TRIALS LEGACY MARATHON; 3K, 8K, 13.1m, 26.2m; Olympia, WA; www.ontherunevents.com/lakefair 7/15 WILD WOMAN TRAIL MARATHON, 50K AND RELAY; 13.1m, 26.2m, 50K, Relay; Trout Lake, WA; www.wildwomanmarathon.com 7/29 Run4US; Kids, 5K, 10K, 13.1m; Lakewood, WA; www.4us.org 7/9
8/5 HUCKLEBERRY HALF & 10K/5K The Huckleberry Half takes place in the Mt. Hood National Forest. Runners are treated to views of the Salmon River and lush Douglas Firs overhead.
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
5K, 10K, 13.1m; Welches, OR; www.huckleberryhalf.com 8/5
8/5
SUNSET ON THE SPRINGWATER Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com Crawfish Crawl Relay & Half Marathon Run/Walk; 13.1m, Relay; Tualatin, OR; www.htcraceseries.com
8/5 8/12 8/12 8/12
Volcanic 50; 50K; Cougar, WA; www.gobeyondracing.com COSMO 1/2; 7K, 13.1m; Vancouver, WA; www.cosmo7k.com COUGAR MOUNTAIN TRAIL RUN SERIES #4; 5K, 14.5m & 26.2; Newcastle, WA; www.nwtrailruns.com HAULIN ASPEN; 10K, 13.1m, 26.2m; Bend, OR; www.haulinaspen.com
8/13 BRIDGE OF THE GODS HALF MARATHON, 10K/5K
9/3 OREGON WINE COUNTRY HALF MARATHON Run, sip, and explore your way through Oregon Wine Country with Destination Races! A stunning 13.1-mile course leads you to our Wine & Music Festival.
9/16 9/16
13.1m, Relay; Willamette Valley, OR; www.destinationraces.com/runoregon
9/16 9/17
9/3
SUNRIVER HALF MARATHON FOR A CAUSE; 13.1m; Sunriver, OR; www.sunrivermarathon.com
9/4 OVERLAKE MEDICAL CENTER LABOR DAY HALF
5K, 10K, 13.1m; Cascade Locks, OR; www.bridgeofthegodsrun.com
SUMMER BLAST AT REDMOND WATERSHED; 5m, 10m, 13.1m, 26.2m; Redmond, WA; www.nwtrailruns.com 8/19 VALLEY OF THE TROLLS HALF-MARATHON, 10K, 5K; 5K, 10K, 13.1m; Sequim, WA; www.aasportsltd.com/event/valley-of-the-trolls 8/19 Monkey Face Half Marathon; 4m, 13.1m, Relay; Terrebonne, OR; www.pinkbuffaloracing.com 8/20 Evergreen Half; 10K, 13.1m; Monroe, WA; www.evergreenhalf.com 8/27 Iron Horse Half Marathon; 13.1m; North Bend, WA; www.runironhorse.com 9/2 Dash Point State Park Trail Run; 10K, 13.1m; Federal Way, WA; www.evergreentrailruns.com
9/16
9/16
Exciting summer Half Marathon & 10K in the Scenic Columbia Gorge that runs over the Historic Bridge of the Gods and finishes on Thunder Island.
8/19
9/10
9/9
9/17
9/22 GOLDEN ULTRA
Kids, 5m, 13.1m; Redmond, WA; www.labordayrun.com
9/9
9/17
9/17
One of the flattest courses in Washington, all half marathon finishers will receive a finisher medal and all participants will receive a commemorative 1/4 zip pullover.
9/9
BOZEMAN MARATHON AND HALF MARATHON; 13.1m, 26.2m; Bozeman, MT; www.bozemanmarathon.com CRYSTAL MOUNTAIN SKY MARATHON; 26m; Crystal Mountain, WA; www.whiteriver50llc.com/CrystalMountainSkyMarathon American Lake 1/2 Marathon and 10K; 10K, 13.1m; Tacoma, WA; marcarmychung@gmail.com Beat The Blerch - 10K/Half/Full Marathon; 2 Day; 10K, 13.1m, 26.2m; Carnation, WA; www.beattheblerch.com Bridge of the Goddess Half Marathon & 10K; 10K, 13.1m; Cascade Locks, OR; www.runwithpaula.com GOAT Run - Great Olympic Adventure Trail Run; 13.1m, 26.2m; Port Angeles, WA; www.greatoatrun.org LAKEWOOD 1/2 MARATHON, 10K AND 5K FUN RUN 5K, 10K, 13.1m; Lakewood, WA; www.justtri-swimbikerun.com VANCOUVER USA FESTIVAL WEEKEND; 13.1m, 26.2m; Vancouver USA, WA; www.vancouverusamarathon.com Boring Marathon, Half-Boring Half, and Constantly Boring 8K (and Virtual races); 8K, 13.1m, 26.2m; Boring/Gresham, OR; www.boringmarathon.com Scenic Half; 10K, 13.1m; Sandpoint, ID; www.scenichalf.com
TIMOTHY LAKE HALF MARATHON; 13.1m; Government Camp, OR; www.timothylakehalf.com Lake Chelan Shore to Shore Half-Marathon and 10K; 10K, 13.1m; Manson, WA; www.runwenatchee.com Oregon Fall Half Marathon; 5K, 10K, 13.1m; Aurora, OR; www.theoregonmarathon.com
Join us for a three-day stage running race in the Rockies! Register for the 85 km or 45 km stage race or for any one stage. Distances from 3 km - 60 km.
5K, 10K, 20K, 13.1m, 20m, 50K, 50m, Relay; Golden, BC; www.goldenultra.com
You can. 10k run/walk
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.
GoBroncoBilly.com
10K Run/Walk across the Astoria-Megler Bridge Sunday, October 15, 2017 GreatColumbiaCrossing.com Register online today!
EVENT SPONSOR
Attendance is limited to 3,500.
Registration: $40
Official chip-timing: $5 event sponsor
Summer 2017 racecenter.com
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EVENT CALENDAR 9/23
COUNTRY GIRL HALF MARATHON Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com 9/23 FITONE 5K FAMILY RUN, WALK & STROLL / 10K / HALF MARATHON / EXPO; 5K, 10K, 13.1m; Boise, ID; www.fitoneboise.org 9/23 HAPPY GIRLS RUN - SPOKANE; 5K, 10K, 13.1m; Spokane, WA; www.happygirlsrun.com 9/23 MIDDLE FORK 50K TRAIL RUN; 13.1m, 20m, 50K; North Bend, WA; www.nwtrailruns.com 9/23 Mountain Lakes 100; 100m; Detroit, OR; www.gobeyondracing.com 9/23 North County Wine Run; 13.1m, Relay; Battle Ground, WA; www.ncwinerun.com 9/23 Tehaleh Trail Run; Kids, 5K, 10K, 13.1m, 26.2m; Bonney Lake, WA; www.evergreentrailruns.com 9/24 BELLINGHAM BAY MARATHON 5K, 10K, 13.1m, 26.2m; Bellingham, WA; www.bellinghambaymarathon.org 9/24 Florence Half Marathon; 13.1m; Florence, OR; www.pinkbuffaloracing.com 9/24 Orca Half Marathon; 13.1m; Seattle, WA; www.orcahalf.com 9/30 Leavenworth Oktoberfest Marathon and Half-Marathon; 13.1m, 26.2m; Leavenworth, WA; www.teddriven.com/leavenworth-marathon 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.
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
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
When not writing or running, Max enjoys his recovery time with a little, or a lot of, whip cream. PHOTO: Paul Nelson
RUN
.8/11 Corvallis Tri-Umph Relay; Relay, Long Course Tri, Iron Distance Tri;
Corvallis, OR; www.umphrelay.com
10K, 13.1m; Bend, OR; www.bendalerun.com
8/12 EMMETT’S MOST EXCELLENT TRIATHLON (KID’S TRI FRIDAY)
11/12 ROCK ‘N’ ROLL LAS VEGAS MARATHON & 1/2 MARATHON; 5K (Sat),
10K, 13.1m, 26.2m; Las Vegas, NV; www.runrocknroll.com
11/18 Grand Ridge Trail Run; 5m, 13.1m, 26.2m, 50K; Issaquah, WA;
Come join us for the 16th Annual Emmett’s Most Excellent Triathlons in Downtown Emmett, Idaho; just 30 miles from Boise! USAT Sanctioned, Cash Prizes.
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
Sprint Tri, Olympic Tri, Olympic Aquabike; Emmett, ID; www.emmetttri.com >
12/2 REINDEER RUN 13.1m, 26.2m; Boise, ID; www.cityoftreesmarathon.com 10/8
10/14 10/14 10/14 10/14
PORTLAND MARATHON & PORTLAND MARATHON HALF Kids, 10K, 13.1m, 26.2m; Portland, OR; www.portlandmarathon.org HAYDEN LAKE MARATHON, HALF MARATHON, AND QUARTER MARATHON; 10K, 13.1m, 26.2m; Hayden, ID; www. haydenlakemarathon.org Elk King’s 25K/50K; 15m, 50K; Tillamook, OR; www.gobeyondracing.com Ft Steilacoom Trail Runs; 5K, 10K, 13.1m, 26.2m, 50K; Lakewood, WA; www.evergreentrailruns.com Newport Bay to Brews Half/10K; 10K, 13.1m; Newport, OR; www.runwithpaula.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!
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
10/15 Snohomish River Run; 10K, 13.1m, 26.2m; Snohomish, WA;
www.snohomishriverrun.com
10/21 Hell of the Northwest Trail Run; 10K, 13.1m; Monroe, OR;
www.oregontrailruns.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 10/22 RUN LIKE HELL HALF MARATHON!
Kids, 5K, 10K, 13.1m; Portland, OR; www.terrapinevents.com
10/28 ORRC AUTUMN LEAVES 50/50 - 50 MILE & 50K ULTRA RUNS; 10/28 10/29 10/29 10/29 11/4
50K, 50m; St. Paul, OR; www.orrc.net Chocolate Chip Cookie 50K Trail Run; 50K; Spokane, WA; www.ccc50k.com COUGAR MOUNTAIN TRAIL RUN SERIES #5; 7.6m, 20m, 50K; Newcastle, WA; www.nwtrailruns.com SCARY RUN 5K, 10K & HALF MARATHON; 5K, 10K, 13.1m; Washougal, WA; www.whyracingevents.com TRI-CITIES MARATHON AND MARATHON RELAY; 26.2m, Relay; Richland, WA; www.3rrr.org HAPPY GIRLS RUN - SISTERS; 5K, 13.1m; Sisters, OR; www.happygirlsrun.com
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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 12/2
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
TRIATHLONS/DUATHLONS 7/1
RIGHTEOUS RICHLAND SPRINT TRIATHLON; Sprint Tri, Off Road Tri; Richland, WA; www.3rrr.org 7/2 Black Butte Ranch Tri For Fun; 5K, Sprint (pool) Tri, Sprint Du, Kids Tri; Black Butte Ranch, OR; www.ultrasignup.com 7/8 HAGG LAKE TRIATHLON, DUATHLON & AQUABIKE; 2 Day; Sat: Sprint Tri, Olympic Tri, Sprint Du, Olympic Du, Sprint Aquabike, Olympic Aquabike; Sun: Off-Road Tri, Off-Road Du, Aquabike; Forest Grove, OR; www.whyracingevents.com 7/8 Lakewood SummerFEST Triathlon; Sprint Tri; Lakewood, WA; www.lakewoodsummerfesttriathlon.com 7/9 Valley of the Sun Triathlon; Sprint Tri, Olympic Tri; Yakima, WA; yknottri@gmail.com 7/15 CHELANMAN MULTISPORT WEEKEND Sat: Olympic Tri, Long Tri; Sun: Tri-A-Tri, Sprint Tri, Kids Tri; Chelan, WA; www.chelanman.com 7/15 DESCHUTES DASH MULTI-SPORT EVENT; Sprint Tri, Olympic Tri, Sprint Du, Olympic Du, Sprint Aquabike, Olympic Aquabike, Kids Tri, Youth Tri; Bend, OR; www.deschutesdash.com 7/15 TIGER TRI; Olympic Tri; Colville, WA; www.tigertri.com 7/15 Lake Whatcom Triathlon; Olympic Tri; Bellingham, WA; www.lakewhatcomtriathlon.com 7/16 Montana Women’s Triathlon; 5K, Sprint (pool) Tri; Helena, MT; www.mtwomenstri.com 7/22 ELLENSBURG TRIATHLON; Sprint Tri, Olympic Tri; Ellensburg, WA; www.buduracing.com 7/22 ROLF PRIMA TRI AT THE GROVE; Sprint Tri, Olympic Tri, Sprint Du, Olympic Du, Sprint Aquabike, Olympic Aquabike; Cottage Grove, OR; www.triatthegrove.com 7/29 WHIDBEY ISLAND TRIATHLON; Sprint Tri; Langley, WA; www.whidbeytriathlon.com 7/30 MID-SUMMER TRIATHLON, DUATHLON & AQUABIKE; Sprint Tri, Olympic Tri, Sprint Du, Olympic Du, Sprint Aquabike, Olympic Aquabike; Fairview, OR; www.whyracingevents.com 8/5 POWER OF PASCO SPRINT TRIATHLON; Sprint Tri; Pasco, WA; www.3rrr.org 8/6 Bellingham Youth Triathlon; Kids, Sprint Tri, Kids Tri; Bellingham, WA; www.cob.org/races 8/11 TRIUMPH IRON RELAY; Long Course Tri, Iron Distance Tri; Corvallis, OR; www.umphrelay.com
8/12
LAKE TYE TRIATHLON; Sprint Tri, Olympic Tri, Youth Tri; Monroe, WA; www.laketyetriathlon.com 8/12 LAKE MERIDIAN TRIATHLON - AUGUST; Sprint Tri, Olympic Tri; Kent, WA; www.lakemeridiantri.com 8/13 The Great Northwest Duathlon and 5K; 5K, Sprint Du; Sequim, WA; www.aasportsltd.com/great-nw-duathlon 8/18 AQUAMAN DUATHLON; 2m Run, .5m Swim, 3m Run; Richland, WA; www.3rrr.org 8/18 COLUMBIA RIVER TRIATHLON & FITNESS FESTIVAL; Sprint Tri, Olympic Tri, Sprint Du, Olympic Du, Kids Tri, Bike Tour; Vancouver, WA; www.whyracingevents.com 8/19 GIRLFRIENDS ALL WOMEN’S TRI, DU & AQUABIKE PLUS 5K/10K; 5K, 10K, Sprint Tri, Sprint Du, Sprint Aquabike; Vancouver, WA; www.whyracingevents.com 8/19 TITANIUM MAN JUNIOR TRIATHLON; Kids Tri, Youth Tri; Richland, WA; www.3rrr.org 8/20 CRESCENT CITY TRIATHLON; Sprint (pool) Tri, Sprint Du; Crescent City, CA; www.crescentcitytriathlon.com 8/26 Third Annual Sprint Triathlon; 5K, Sprint Tri, Kids Tri, Youth Tri; Centralia, WA; www.thorbeckes.com 9/2 BONNEY LAKE TRIATHLON; Sprint Tri, Olympic Tri; Bonney Lake, WA; www.buduracing.com 9/2 PLUTONIUM MAN TRIATHLON; Olympic Tri; Richland, WA; www.3rrr.org 9/3 Steve Braun Memorial Triathlon; Sprint Tri; Orcas Island, WA; www.friendsofmoran.com/sbmt 9/8 BEST IN THE WEST TRIATHLON FESTIVAL; 2 Day; Sprint Tri, Olympic Tri, Long Course Tri, Sprint Du, Olympic Du, Long Course Du, Olympic Aquabike, Long Course Aquabike, Kids Tri, Youth Tri, Clinic; Sweet Home, OR; www.bestinthewesttriathlon.com 9/9 MAC DASH Sprint Tri, Sprint (pool) Tri, Kids Tri, Youth Tri; Madras, OR; www.macdash.org 9/9 ALUMINUM MAN TRIATHLON; Sprint Tri, Olympic Tri, Olympic Du; The Dalles, OR; www.aasportsltd.com/event/aluminum-man-tri 9/8 BEST IN THE WEST TRIATHLON FESTIVAL; 2 Day; Sprint Tri, Olympic Tri, Long Course Tri, Sprint Du, Olympic Du, Long Course Du, Olympic Aquabike, Long Course Aquabike, Kids Tri, Youth Tri, Clinic; Sweet Home, OR; www.bestinthewesttriathlon.com 9/9 BLACK DIAMOND TRIATHLON; Sprint Tri, Long Course Tri; Enumclaw, WA; www.blackdiamondtri.com 9/9 LAKE STEVENS TRIATHLON; Sprint Tri, Olympic Tri; Lake Stevens, WA; www.buduracing.com 9/9 Lake of the Woods Tri-Sport Weekend; Sprint Tri, Olympic Tri, Olympic Du, Long Course Du, Long Course Aquabike, Kids Tri, Youth Tri; Klamath Falls, OR; www.lakeofthewoodstri.com 10/1 ROTARY TRIATHLON OF SALEM; 5K, 10K, Sprint Tri, Olympic Tri; Salem, OR; www.rotarytriathlonofsalem.org
MUD/OBSTACLE/MULTI-SPORT/ADVENTURE RACES 7/23 7/28 8/5 8/13
STREET SCRAMBLE EVERETT; 90 min, 3hr (run or ride); Everett, WA; www.streetscramble.com HOWL AT THE MOON 5K ADVENTURE RUN; 5K; Lake Oswego, OR; www.ci.oswego.or.us/parksrec/howl-moon-5k-adventure-run Willamette River Relay; Multi-sport, Relay/Solo; Albany, OR; www.riverrelay.com STREET SCRAMBLE SEATTLE; 90 min, 3hr, 6hr (run or ride); Seattle, WA; www.streetscramble.com
Cosmo 1/2
Cosmo 7K
Vancouver Landing, Vancouver WA
Alki Beach, Seattle WA
1/2 Marathon and 7K Run/Walk
7K Run/Walk
August 12, 2017
9/9 CAPITOL TO BAY RELAY Formerly the Olympia Traverse, this 5-leg Adventure Relay includes Mountain Biking, Road Biking, Paddling, Running, with a final Team Trek to the Olympia Brewfest Finishline. 7.4mi Mountain Bike, 22mi Road Bike, 3.5mi Paddle, 4-5mi Run Multi-sport, Relay; Olympia, WA; www.capitoltobayrelay.com 9/16
VITAL CHOICE BELLINGHAM TRAVERSE; 5K, 15K, Relay, Adventure Race, Road Race, MtB, Multi-sport; Bellingham, WA; www.bellinghamtraverse.com
9/17 SALEM RIVER 2 RIDGE RELAY Experience the beauty of the Willamette Valley and Silver Falls State park with the Salem River 2 Ridge Relay. 6mi down river paddle, 50mi bike, and 6mi — individuals or teams.
Multi-sport, Relay/Solo; Salem, OR; www.salemrivertoridge.com 9/23
SPARTAN BEAST & ULTRA BEAST AT SUN PEAKS RESORT; 13.1m, 26.2m, Mud/Obstacle; Sun Peaks Resort, BC; www.spartanrace.ca 9/23 The Big Hurt; Adv Race; Port Angeles, WA; www.bighurtpa.com 9/23 The Inferno; 5K, 10K, 13.1m, 26.2m, Mud/Obstacle; Salem, OR; www.racetheinferno.com 9/24 SPARTAN SPRINT AT SUN PEAKS RESORT; 5K, Mud/Obstacle; Sun Peaks Resort, BC; www.spartanrace.ca
August 27, 2017
9/30
ISLAND QUEST AR; Adv Race; Orcas Island, WA; www.questadventureraces.com 10/7 STREET SCRAMBLE AUBURN; 90 min, 3hr (run or ride); Auburn, WA; www.streetscramble.com 10/22 MORAN CONSTITUTIONAL NAVIGATION RACE; Short Course, Long Course; Olga, WA; www.navraces.com 10/28 Halloween Run: 5k, 10k, Obstacle Dash!; 5K, 10K, Mud/Obstacle; Seattle, WA; www.magnusonseries.org 11/12 STREET SCRAMBLE BELLINGHAM; 90 min, 3hr (run or ride); Bellingham, WA; www.streetscramble.com 12/9 STREET SCRAMBLE AT THE MARKET; 2hr; Seattle, WA; www.streetscramble.com
CYCLING SERIES 9/5 9/6
Portland Trophy Cup; Cyclocross; Tue 9/5-10/3; Portland, OR; www.obra.org MBSEF THRILLA CYCLOCROSS SERIES; Cyclocross; Wed 9/6-9/27; Bend, OR; www.mbsef.org
CYCLING RACES 7/1
High Desert Omnium; 2 Day, TT, Criterium, Road; Bend, OR; www.highdesertomnium.com 7/15 High Cascades 100; 100m MtB; Bend, OR; www.highcascades100.com 7/15 Sun Top 30/60 Mile Mountain Bike Race; 30m, 60m MtB; Enumclaw, WA; www.nwepicseries.com 8/6 OBRA Crit Championships; Criterium; Bend, OR; www.obra.org 8/26 Capitol Forest 50/100 Mile Mountain Bike Race; 50m, 100m MtB; Olympia, WA; www.nwepicseries.com 8/26 Ochoco Gravel Roubaix; Gran Fondo; Cottage Grove, OR; www.obra.org 8/27 Kruger’s Kermesse CX Farm Crit; Cyclocross; Portland, OR; www.obra.org 9/9 Oregon 12/24; Relay, MtB; Bend, OR; www.oregonmtb24.com
Register TODAY or Get More Info At
Cosmo7K.com
CYCLING TOURS/RIDES 7/22 7/29 7/30
Cycle Magic Valley; Bike Tour; Twin Falls, ID; www.mavtec.org Ride4US; Bike Tour; Lakewood, WA; www.4us.org Spokane Valley Cycle Celebration; Bike Tour; Spokane Valley, WA; www.cyclecelebration.com 8/13 OBLITERIDE; Bike Tour; Seattle, WA; www.obliteride.org 9/16 CYCLE THE LAKES; Bike Tour; Cottage Grove, OR; www. cyclethelakes.org 9/23 THE KETTLE METTLE; Cyclocross, Road Race, MtB, Bike Tour; Penticton / Kelowna, BC; www.kettlemettle.ca
SWIMMING/EXPOS/CLINICS/OTHER 7/1
Trek Dirt Series Women’s Mountain Bike Camp; MtB; Whistler, BC; www.dirtseries.com MARTHA LAKE OPEN WATER SWIM - JULY; Swimming; Lynnwood, WA; www.marthalakeswim.com 7/15 FAT SALMON OPEN WATER SWIM; 3.2m Open Water Swim; Seattle, WA; www.fatsalmonswim.org 7/15 Trek Dirt Series Women’s Mountain Bike Camp; MtB; Hood River, OR; www.dirtseries.com 7/21 THE BLUESEVENTY FRIDAY NIGHT SWIM RACE - JULY; Swimming; Kent, WA; www.fridaynightswimraces.com 8/5 Train Smarter, Not Harder Workshop; Cycling Workshop; Bend, OR; www.bowensportsperformance.com 8/5 Trek Dirt Series Women’s Mountain Bike Camp; MtB; Whistler, BC; www.dirtseries.com 8/19 Trek Dirt Series Women’s Mountain Bike Camp; MtB; Fernie, BC; www.dirtseries.com 9/9 COLUMBIA CROSSING SWIM; Swimming; Pasco, WA; www.3rrr.org 9/9 SWIM ACROSS AMERICA - SEATTLE; .5m, 1m, 2.4m Open Water Swim; Mercer Island, WA; www.swimacrossamerica.org 9/9 Trek Dirt Series Co-Ed Mountain Bike Camp; MtB; Whistler, BC; www.dirtseries.com 7/4
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PARTING SHOT
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Grab a couple friends and explore PNW trails this summer. Photo: Paul Nelson