Northwest Runner May 2014 by Northwest Runner

The Real Runner’s guide to RACE PLANNING • The road to the STATE MEET

NORTHWEST

RUNNER

INFORMATION AND INSPIR ATION FOR ALL RUNNERS

WARRIOR STRONG

How YOGA helps your running

NW on the Run: Eclectic RACES and lots of SUNSHINE Perennial Bloomies: NOTHING stops these runners

MAY 2014 $3.95

A Club Northwest Publication www.nwrunner.com

Good MASTERS runners: What’s their SECRET?

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CONTENTS MAY • 2014

DEPARTMENTS 6 EDITOR’S NOTE

Marathoners rejoice in the best weather the Yakima River Canyon Marathon has seen in 14 years. Results from the marathon and other events start on page 69. martin rudow photo.

Runners — we’re united, but also human. by heather romano

8 STARTING LINES

Goucher signs with Seattle company, annual marathon report, donation to Oso.

12 BEST TIMES LIST compiled by jennifer benner

14 BEST TIMES PROFILE

Roger Dean is still racing hard at the young age of 75 and his training regimen may surprise you. by heather romano

16 REAL RUNNING

The Real Runner’s guide to race planning. by greg van belle

18 TECH TALK

You might be a runner... by jeff bauknecht

20 CLUB REPORT

New trail running series, celebrating an anniversary, club member confidential, and donating to a cause.

FEATURES

by craig romano

28 PERENNIAL BLOOMIES – 37 BLOOMSDAY RACES AND COUNTING

Spice it up – increase flavor and boost your health.

22 WINNING NUTRITION

Cancer, injuries, aging – nothing stops these runners. by amy silbernagel mccaffree

34 NW ON THE RUN: LOWER YAKIMA VALLEY

by heather nakamura

24 TRI COACHING

A triathlon adventure – dispatches from the Big Island. by wade praeger

Eclectic races, lots of sunshine – and did we mention wine?

46 RACE AND EVENT SCHEDULE

by craig romano

compiled by jennifer benner

38 GOOD MASTERS RUNNERS: WHAT’S THEIR SECRET? Many runners mistakenly chase elusive personal records with high mileage. by janet collar

42 HOW YOGA HELPS YOUR RUNNING

69 RACE RESULTS

St. Paddy’s Day Run Tacoma – Half Marathon, 10K & 5K Seattle St. Patrick’s Day Dash Mercer Island Half Marathon, 10K & 5K Tulip Run 5 & 2 Miles Yakima River Canyon Marathon

74 AD INDEX

Reduce injuries, increase oxygen consumption and improve your focus. by heather romano

62 THE ROAD TO STATE – 2014 HIGH SCHOOL PREVIEW Prep athletes and teams to keep an eye on as we head toward The Big Meet. by craig howard

66 COUGS SWEEP IN SEASON OPENER Collegiate teams bloom as they head outdoors. by paul merca

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COVER PHOTO:

Yoga instructor Tracy Kim strikes a pose on a beach in Edmonds. heather romano photo. Northwest Runner (ISSN 0883-7945) is published monthly by Road Runners Club of America Club Northwest, 6310 NE 74th, #217, Seattle, WA 98115. Periodical postage paid at Seattle, WA. Postmaster: send address changes to Northwest Runner, 6310 NE 74th St #217, Seattle, WA 98115.

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EDITOR’S NOTE

NORTHWEST

BY H E AT H ER R O M A N O

RUNNER May 2014, Volume 42, Number 5

Publisher/Advertising Director: Martin Rudow Editor: Heather Romano Copy Editor: Kirsten Rice

Runners – we’re united, but also human

y the time this magazine hits the newsstands we will have already remembered the one-year anniversary of the terror attack at the Boston Marathon finish line. After the 2013 Boston Marathon, runners – and walkers – across the nation banded together to show their support for the victims and survivors. In under two months The One Fund raised over $60 million from sources ranging from large corporations to grassroots, impromptu running events held around the country. Runners and walkers banded together in a positive demonstration of solidarity. And now, closer to home, local runners and walkers are coming together to the aid of the victims and survivors of the landslide in Oso. Once again we are watching as individuals, local running clubs and all the way up to large corporations are working together to raise funds for the people affected. At press time, the United Way of Snohomish County had received almost $1.5 million in donations. While I would love to continue to pat runners on the back about what a generous, loving group of people we are (it’s true!), I must take a moment to note the other, darker, side of human nature.

As editor, I get phone calls, emails and requests in person to write about specific topics. And one theme that has come up repeatedly in the past two months is rudeness in runners. From the runner in West Seattle who told me that her group was run off a trail by a runner to a woman who witnessed a pair of runners spitting from a freeway overpass onto the cars below, these stories always make me feel slightly disappointed in runners. I realize that runners are human and we all have good days and days where we’re not always showing our best side. And moments when we aren’t considering other people around us. On one hand, I wonder how people can excuse criminal behavior in the professional sports arena, yet be unforgiving of less-thanperfect behavior from local runners. Maybe runners are held to a higher standard? Or maybe it’s because as runners, we expect other runners to treat us with respect, kindness and solidarity. So the next time you encounter a rude runner, try to remember that runner is human, too. And let it go. You might have had one bad encounter, but that’s one compared to how many runners you’ve run by? Runners – we’re united, but we’re also human. And sometimes that’s exactly why we run. •

heathernwr@eschelon.com

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Events Editor: Jennifer Benner Art Director/Ad Coordinator: Ryan Parlin Senior Editorial Contributors: Jeff Bauknecht, Paul Merca, Heather Nakamua, Wade Praeger, Craig Romano, Greg Van Belle. Contributors This Issue: Janet Collar, Craig Howard, Amy Silbernagel McCaffree. Photographic Contributors: Mike and Marji Arnold, Chuck Bartlett, Denny Brooks / Ontherunphotos.com, Roger Dean, Mary Fagan, Bea Gaudioso, Ken Hill, Craig Howard, Don Kardong, Kirby Lee, Dirk Linton, Amy Silbernagel McCaffree, Oiselle, Wade Praeger, Patrick and Sylvia Quinn, Craig Romano, Martin Rudow.

Northwest Runner (ISSN 0883-7945) is published monthly, 12 times per year, by Club Northwest, 6310 NE 74th St., Suite 217, Seattle WA 98115. Contact Us: Phone: (206) 527-5301, Fax: (206) 5271223, E-mail: nwrunner@mindspring.com. Website: www.nwrunner.com Subscriptions: $19.95/year USA; $37.00/2 years USA; $27.00/year Canada. Copyright 2014 by RRCA Club Northwest. No part of this publication may be reproduced without the written permission of the publisher. In the interest of providing a wide spectrum of training information, writers are given latitude to express their opinions. These opinions, and the health and medical advice in Northwest Runner, are not intended to replace the advice of your physician or coach. Periodical postage paid at Seattle, WA. Postmaster: send address changes to Northwest Runner, 6310 NE 74th St., Suite 217, Seattle WA 98115. Editorial contributions are welcome; unsolicited manuscripts and photographs will be considered. Northwest Runner cannot be held responsible for their return. Please send to office address above. Advertising: Northwest Runner welcomes advertising of interest to our readers. Contact us at (360) 678-3146 or e-mail nwrunner@eschelon.com for information. National ad sales are handled by the Endurance Sports Media Group, Inc. (541) 617-0885, e-mail info@endurancesportsmedia.com

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

Goucher signs with Oiselle

a unique move in the running industry, Goucher will receive an equity stake in Kara Goucher, World Championships the young company. She joins Lauren bronze medalist in the 10,000m and twoFleshman — another former Nike runtime Olympian, recently signed a unique ner — as the two most accomplished contract with the Seattle-based retail athletes the brand sponsors. company Oiselle. Goucher’s decision to Oiselle founder and CEO Sally Bergejoin Oiselle came down to ideology. “I sen envisions integrating Goucher and feel so incredibly lucky to have found a Fleshman into the brand in ways that go company who is empowering women to beyond their performance. Fleshman, be stronger,” Goucher said in a release. for example, was signed while pregnant, “Oiselle supports women runners from which is unheard of in the running industry. Typically, shoe deals are performance-based, so if a runner is pregnant she obviously will not be able to hit her contractuallyobligated marks and her base salary can be reduced. However, Bergesen looks at it a bit differently. “When Kara was pregnant (with now three-year-old Colt) her brand really rose and all of a sudden she became not only an athletic hero, but also this accessible mom-to-be who was going through Oiselle founder and CEO Sally Bergesen (left) signs Kara all these stages any Goucher. courtesy of oiselle. woman who’s going through that goes beginners to Olympians, and celebrates through,” she said. the journey we all take together.” Oiselle has selected Goucher and Goucher became a free agent in Fleshman for their ambassador qualities, December after being sponsored by like a strong voice, as much as their finNike for 12 years. As Goucher explains ishing times. “When Lauren wrote the on her blog, “This past December 31st, blog post on body image, it went viral,” my contract [with Nike] was up again. said Bergesen. “It was such a powerful Once again, Nike wanted to renew, but message, and it had nothing to do with I had just left my Nike-funded coach to her elite performance.” return to Boulder and be coached by That post, which talked about my college coaches. This meant I could beauty in its natural, unaltered form, explore other companies and options. got over 38,000 “likes” on Facebook, After all, since Nike would no longer be was retweeted more than 1,000 times, funding my coach, I no longer had to be and drew more than 500 comments. with them. I wanted to see what else was However, it likely wouldn’t have earned out there and see how other companies Fleshman any monetary bonus based on operated.” a traditional shoe contract. “Those are Goucher says she turned down a things you can’t put on a spreadsheet, seven-figure deal from another shoe but it’s really clear for us to see the value company and signed for significantly in them,” said Bergesen. less with Seattle-based Oiselle. But, in 8

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Annual marathon report With the spring marathon season opening, it is time for the annual marathon report from Running USA, a nonprofit organization that tracks trends in road racing. Despite several cancellations due to weather and the attack at the Boston Marathon, 2013 was another record year for the classic distance. More than 1,100 marathons run across the country, which generated 541,000 finishers, 57 percent who were men (308,400, an all-time high) and 43 percent women (232,600, a new high overall and percent). The masters division, 40 and older, made up 47 percent of the finishers (254,300, also a new high overall and percent).

Year

Estimated US marathon finisher total

1976 1980 1990 1995 2000

25,000 143,000 224,000 293,000 353,000

2005 2010 2013

395,000 507,000 541,000 (all-time high)

Last year Running USA reported that the estimated number of US marathon finishers had declined from a record high 518,000 finishers in 2011 to 487,000 in 2012 (a 6 percent decrease). But, like 2001, most of the decline was attributed to a unique situation: in 2001, post-9/11 travel impacted fall marathons, and in 2012, the ING New York City Marathon was cancelled due to the destruction of Hurricane Sandy. If the NYC Marathon had been held in 2012, there is no doubt that the 2012 overall marathon finisher total would have exceeded the 2011 record of 518,000 marathon finishers. 2013 was also another year of unlikely perils impacting US marathons. On April 15, the Boston Marathon’s finish line area suffered an act of terror, 4 hours, 9 minutes, 43 seconds into the race. In addition, two large-scale December events, the Dallas Marathon and St. Jude Memphis Marathon, were

cancelled due to inclement weather. The result of those unable to finish the Boston Marathon as well as the event cancellations made for approximately 13,000 fewer marathon finishers for 2013. But the return of the New York City Marathon with its record 50,266 finishers helped push the aforementioned 2013 number to a new high. Since 1990, there has been more than a 140 percent increase in US marathon finishers (224,000 vs. 541,000) and over the past decade, a 40 percent increase (386,000 vs. 541,000). But the US marathon demographics – gender, age group, median age and median time – have remained essentially static in recent years. In 2013, there were 92 US marathons reporting more than 1,000 finishers, the third most ever (record is 94 in 2011 and 2012). Over the past 25 years, the number of US marathons with more than 1,000 finishers in a single year has increased 360 percent (20 in 1989 vs. 92 in 2013). There were also two inaugural US marathons with more than 1,000 finishers: BMO Harris Bank Phoenix (1,434 finishers) and Edward Hospital Naperville (1,079), and overall, there were at

Marathons participants by gender and age group 1980 1995 2000 2005 Women 10% 26% 38% 41% Men 90% 74% 62% 59% Masters (40 yrs+) 26% 41% 44% 44% Open (20 – 39 yrs) 69% 57% 54% 54% Juniors (under 20) 5% 2% 2% 2%

Median age of marathon participants 1980 1995 2000 2005 Males 34 38 38 40 Females 31 35 35 35 Median Age 37 38 Overall

2010 41% 59% 46% 52% 2%

2011 41% 59% 46% 52% 2%

2012 42% 58% 46% 52% 2%

2013 43% 57% 47% 50% 3%

2010 2011 2012 2013 (Mean) 40 40 40 40 (40.2 yrs) 35 35 35 35 (36.6 yrs) 37

(39.0 yrs)

Median times for US marathon finishers 1980 1995 2002 2005 2010 2011 2012 2013 Males 3:32:17 3:54:00 4:20:01 4:20:29 4:16:14 4:16:34 4:17:43 4:16:24 Females 4:03:39 4:15:00 4:56:46 4:51:19 4:42:10 4:42:15 4:42:58 4:41:38

Hills. You love 'em, we got 'em. And a flat, fast 5K and Half Marathon! fast. hills.

Irwin Group Half Marathon • June 1, 2014 Duvall 5K/10K Runs • June 1, 2014 McCormick Park, Duvall, WA Proceeds benefit Riverview Education Foundation

For more information and online registration, visit:

www.runduvall.org M AY 2 0 14 • w w w . n w r u n n e r. c o m

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starting lines continued

Largest marathons in the US (finishers) 1) ING New York City, NY 50,266 2) Bank of America Chicago, IL 38,879 3) Marine Corps, DC 23,380 4) Honolulu, HI 22,064 5) Walt Disney World, FL 20,734 6) ASICS LA, CA 19,534 7) Boston, MA 17,600 8) GORE-TEX Philadelphia, PA 10,909 9) Medtronic Twin Cities, MN 8,857 10) Portland, OR 6,956 World’s largest marathons (finishers) 1) ING New York City, NY 50,266 2) Bank of America Chicago, IL 38,879 3) Paris, FRA 38,690 4) BMW Berlin, GER 36,474 5) Tokyo, JPN 34,832 6) Virgin London, GBR 34,312 7) Osaka, JPN 26,937 8) Marine Corps, DC 23,380 9) Honolulu, HI 22,064 10) Walt Disney World, FL 20,734

least 30 debut marathons in this country and most of them were relatively small (less than 300 finishers). After its 2012 cancellation due to Hurricane Sandy, the ING New York City Marathon returned to the number one spot as the world’s largest marathon with 50,266 finishers – the first 26.2 race with more than 50,000 finishers ever. For the first time in the same year, six marathons – New York City, Chicago, Paris, Berlin, Tokyo and London – had more than 34,000 finishers, while 31 marathons worldwide had more than 10,000 finishers. Also, for the second time (also 2011), 16 marathons had more than 15,000 finishers. In addition, the US represented 5 of the top 10 and 7 of the 15 largest marathons in the world.

Rock ‘n’ Roll Seattle donates to Oso Competitor Group, Inc., and the Rock ‘n’ Roll Seattle Marathon & Half Marathon announced that

SUNDAY MAY 4, 2014

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all proceeds from race registrations taken on March 22, the day of the tragic landslide, will be donated to aid the recovery efforts in Oso. Additionally, a 100 percent match of those proceeds will also be donated, bringing the total

donation to $11,110. Funds will be given to the United Way and the Red Cross of Snohomish County. “For anyone who lives in the state of Washington, this has been a devastating event that affects so many. We wanted to find a way to contribute as a part of this community, and we hope this can make a small difference in the recovery,” said Rock ‘n’ Roll Seattle Marathon event director Alex Bennett. •

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T UW MEDICINE, we have the privilege of helping remarkable athletes from area professional and collegiate sports teams. With determination and the help of UW Medicine, they’ve been able to overcome sometimes staggering injury and return to pursuing their passion. And they’re not the only ones. From skiers to skateboarders, goalies to gardeners, we give people convenient access to expert care, leading-edge techniques and the same patient-centered approach you expect throughout UW Medicine. With four UW Medicine Sports Medicine Center locations, including our new location at Husky Stadium, we’re also able to help athletes of all levels create success stories of their own. You don’t have to be a top athlete to receive the best care. No matter what you like to do, our passion is to get you back to it.

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WASHINGTON CLUB REPORT BY CR AIG ROMANO

New trail series east of the Cascades

rail runners in western Washington have long enjoyed the Seattle Running Club’s excellent Cougar Mountain Trail Running Series. Now, trail runners east of the Cascades will be able to enjoy a top-notch trail running series as well thanks to the folks at RunWenatchee. Welcome the new Wenatchee Valley Trail Run Series, which combines two existing events — the Horse Lake Trail Runs in the Wenatchee Foothills near Wenatchee and the Red Devil Challenge Trail Runs near Cashmere — with a new race, the Bavarian Battle Trail Runs at the Leavenworth Ski Hill.

Firm, to allow this to happen,” says Joel Rhyner, race director of the series. The Horse Lake Trail Runs include halfmarathon and 5-mile distances. The Red Devil Trail Runs include 10K and 25K distances and a kids’ race. And the Bavarian Battle event will feature a 10-mile and 8K run, plus a kids’ race. For more information on these runs, visit www. runwenatchee.com. And speaking of the Seattle Running Club (SRC)—it is now offering weekly track workouts at Garfield High School every Wednesday night, led by Uli and Trisha Steidl. Non-members are welcome to come try it out before committing to a membership. The SRC also secured support once again “With the Leavenworth from both Brooks Running event, we have a true trail and Scott Running and will run series now, and one be forming teams for both that stretches from one end brands this season. Visit of the valley to the other,” http://seattlerunningclub. says Steve Maher of Runorg for more information. Wenatchee. “The commuThe Interurban Runnities of Wenatchee, Cashners Club (IRC) will mere and Leavenworth will celebrate its 24th year this each be featured, as will June. The IRC was the their local trail systems.” brainstorm idea of Bob And like the Cougar Brennard, Mike Salazar, Mountain series that raises Jeff Haas, Patty Jensen, money for King County Marilyn Chritofferson and Parks, this race series too Dean Hyraboshi. From this will also benefit local parks handful of training maraand trails. These runs will thon runners, the IRC has raise funds for the Chelangrown to over 100 active Douglas Land Trust (which Kevin McGinnis, the devil of the Seattle St. Patrick’s Dash, could members. The anniversary is instrumental in land acput his costume to good use at Run Wenatchee’s new trail series! will be celebrated with quisition in the Wenatchee Pictured here with fellow CNW members Tahoma Khalsa and a social and huge barbefoothills), Chelan County Rose Wetzel-Sinnett. chuck bartlett photo. cue hosted by one of the Mountain Rescue and members. On May 14th, the short-course and long-course divithe Leavenworth Winter club will also once again sions. “Having the ability to offer prize Sports Club. be kicking off its three-race summer money has been a goal of ours, and we RunWenatchee will also be offering racing series. There are awards for the are fortunate to have the support of prize money to the winners (male and top three finishers in each age group for our presenting sponsor, the Volyn Law female) of the overall series in both the both women and men, and gifts (like 20

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him to compete in more than one race per weekend, sometimes completing three events in one weekend.” McGinnis somewhat credits the movie The Bucket List, about a couple of aging men dying of cancer, with motivating him to try different and many races. “They made a list of things they wanted to do before kicking the bucket. I’m not dying of cancer, but I thought about making my own list,” says McGinnis. “My list, however, is filled with running adventures. Dreams that I’d love to fulfill before my finish line comes. I haven’t done all the races and runs on my bucket list, and it should still have races This year Club Oly will generously donate some and runs on it because proceeds from their Run Like a Fool event to people I’m not ready to kick who were effected by the landslide in Oso. the bucket yet.” denny brooks / ontherunphotos .com . And McGinnis has done it all, accordmember Lois Keller interviewed fellow ing to Keller. “Track, cross country, club member Kevin McGinnis. McGintriathlon, duathlon, summer biathlon nis is a familiar face around these parts and more,” she says. He’s raced Olymand to us at Northwest Runner. Acpians and world-record holders. He’s cording to Keller, he is one athlete who run a race nude. He’s run in 107 degree continues to pursue running out of sheer temperatures in the desert and in 18 enjoyment and love for adventure. Keller degrees below zero in the snow and ice. talked to him in southern California afHe’s raced to the tops of mountains, ter the two participated in the Carlsbad and taken the Polar Bear Plunge on 5K, taking a much-needed break from New Year’s Day at our local Resolution Pacific Northwest rains. Run. He’s raced pushing his daughter, McGinnis started running road races Terra, in a baby jogger. He’s raced with while still a high school cross country a 35-pound pack on his back. He’s raced runner. “That first road race was all it up staircases and down hillsides. He’s took to get me hooked,” says McGinraced in the mud, sand, on bricks, railnis. Keller says, “Fast forward 30 years road tracks, on large rocks, at altitude, and you will still find him out there, on freeway expressways, over bridges, ready for another challenge of endurin rivers, on treadmills, in costumes and ance and speed.” It’s not uncommon for running socks and hats) for all registered runners at each race. Visit www.interurbanrunners.net for more information. From time to time I’d like to spotlight club members in this column and share some of their stories, wisdom and anecdotes. Recently Club Northwest

more. “With all of this, you may think his bucket list would be getting empty, but that’s not the case,” says Keller. In fact, McGinnis says, “It seems like it’s overflowing with more events than ever.” We agree and look forward to hearing about more of his adventures. Many of our clubs are proud of the work they do for their communities—particularly for supporting local charities and causes. Club Oly Road Runners is among them. “Besides our Run Like a Fool 5K being such a fun event, it raises money to benefit others,” says Matt Ferrel. “Last year’s race raised $500 for club member Michele Harper’s family.” Michele reports, “Our family benefitted from Run Like A Fool when my husband was fighting and beating cancer last year. We were so grateful.” Club members also pitched in for a total of $850. “It helped us to keep paying his insurance so he could finish his treatments and stay fully covered,” says Michele. She’s proud and appreciative of her club. “Proceeds from this year’s event will benefit the Capital City Marathon and, in light of the tragic Oso mudslide, will also be directed to help those affected,” says Ferrel. And speaking of the tragic Oso Landslide, as we go to press, the Arlington Runners Club has been planning a big event for April 26th. Mark your calendar for the Oso United 5K/10K Mudslide Benefit Run (www.arlingtonrunnersclub.org/oso), which will be donating 100 percent of its proceeds to the families and folks affected by this natural disaster. My wife, Heather, and I (along with many of our fellow Skagit Runners who will be assisting with the race) will be attending the run. We hope to see many of you there too. I’ll have a full report for you next month. In the meanwhile, count your blessings, hug your fellow runners and cherish the spring. •

Craig Romano can be found running, hiking and sometimes even biking the trails of Washington. Find him and his books online at: CraigRomano.com. M AY 2 0 14 • w w w . n w r u n n e r. c o m

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

Spice it up – increase flavor and boost your health

id you know that some of the most powerful health promoting substances may be hiding in your kitchen cabinet? Research continues to uncover numerous health benefits related to herbs and spices. Herbs come from the leafy part of plants, while spices are derived from seeds, berries, bark or the roots of plants. Many herbs and spices contain compounds, such as polyphenols, that can lower risk for cancer, diabetes, heart disease and arthritis, boost immunity and lower inflammation. The best news is that you don’t have to make drastic changes in your eating to benefit from using them. Here are some that you can use to “spice it up” and boost your health and wellness. Basil

Basil is a fragrant herb often used in Italian cooking. It comes in many varieties, including sweet basil, Thai basil and lemon basil. Basil is rich in antioxidants and polyphenols, and may be useful in treating arthritis and inflammatory bowel disease. Fresh basil is easy to grow, indoors or out, and is abundantly available during the summer months. To retain the bright green color and delicious flavor, add basil at the end of cooking. • Add fresh basil to salads • Add dried basil to soups and stews • Top pizza or fresh mozzarella sandwiches with fresh basil

the genus Cinnamomum. Cinnamon has antioxidant properties and may improve the body’s sensitivity to insulin, helping to lower blood sugar. • Sprinkle on top of oatmeal, yogurt, French toast, coffee or hot chocolate • Include in baked goods and desserts • Use it to season sweet potatoes, squash, carrots, roasted vegetables or black bean dishes

Cinnamon

Cinnamon comes from the inner bark of various evergreen trees belonging to 22

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Garlic

The garlic plant is part of the lily family and it produces a pungent, strong-smelling garlic bulb. Garlic has many proposed health benefits, including treating atherosclerosis, colorectal and gastric cancers, hypertension, tick bites and a variety of skin conditions. • Sauté garlic with a variety of colorful vegetables • Add chopped garlic to pasta dishes, stir fry, pizza, tomato sauce and meat, poultry or fish recipes

Garlic’s health benefits are many, but before you add it to your meal, be warned – a little bit goes a long way! nwr photo.

Black pepper

Often thought of as a simple table condiment, black pepper has been shown to lower blood lipids and inhibit cholesterol absorption. Adding pepper to any dish is a great way to add flavor and reduce the need for salt. Add pepper at the end of cooking to prevent developing bitter flavors. • Grind fresh black peppercorns on top of any dish

digestion and absorption of nutrients. Cumin has been proposed to have antibacterial qualities, especially in the digestive tract. • Add ground spice to hummus, corn and Mexican dishes to give a rich, full-bodied flavor • Use it to flavor chilies, pork dishes, lentil soups and stews

Ginger Cinnamon, which may help the body’s sensitivity to insulin, is a sweet addition to a morning bowl of oatmeal. nwr photo.

Cumin

Cumin comes in both whole seed and ground forms, and is used in Indian and Middle Eastern cooking. Traditionally, cumin was added to foods to promote

w w w . n w r u n n e r. c o m • M AY 2 0 14

Ginger comes from the dried root of the perennial herb Zingiber officinale. It has anti-inflammatory properties and is often recommended for nausea related to morning sickness and post-operative vomiting and dizziness. It is also used to treat painful menstruation and osteoarthritis. Ginger is used in Indian curries and various Chinese, Japanese and European spice blends. • Add grated ginger to quick breads, cookies and salad dressings

• Add chopped ginger to stir fry dishes • Grate and add to smoothies and juices • Steep grated ginger, lemon and honey into a soothing hot drink

Oregano

Oregano comes in both fresh and dried forms, and is used in Mediterranean and Latin American cooking. Oregano may be effective in treating intestinal parasitic infections. • Sauté with vegetables and bean dishes • Use it to flavor pizza and pasta dishes

Red Pepper

Red pepper, or cayenne pepper, is the dried, ripened fruit pod of a member of the capsicum family. It has been shown to be useful as a pain reliever when applied topically, and may also be effective in treating back pain, fibromyalgia, seasonal allergies and cluster headaches. • Add to seasoning blends to create heat • Use it to flavor chili, tacos or Cajun dishes • Add it to tea or lemonade

Rosemary

Rosemary is a fragrant herb that comes from the dried, needle-like leaves of the evergreen Rosmarinus officinalis. It is commonly used in Mediterranean cooking, and comes in both fresh and dried forms. Rosemary may potentially be helpful in treating alopecia areata, or hair loss. • Use it to season lamb, potatoes or other vegetables • Use sprigs for roasting on the grill • Add crushed rosemary to mashed potatoes or vegetable omelettes

Thyme

Thyme is a fragrant herb with small, delicate leaves and a lemony flavor. It’s used in both fresh and dried forms. The essential oil of thyme is a type of biocide, capable of destroying harmful organisms. Thyme has been used to treat acne and other skin conditions, and may protect against food-borne bacterial infections. • Add fresh thyme to chicken salad or chicken soup • Use it as a rub for cooking salmon • Add it to egg, bean, chicken and vegetable dishes, as well as soups and stews

Turmeric

Turmeric, also known as curcumin, comes from the dried rhizomes of the herb Curecuma longa. It is a member of the ginger family and contains powerful polyphenols. These compounds have antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal and anticancerous activities. Thus, turmeric has the potential to impact many diseases, including diabetes, allergies, arthritis, Alzheimer’s and other chronic illnesses. • Add it to curry dishes, marinades, dips and salad dressings • Use it to season chicken or seafood casseroles or rice • Sprinkle it on egg salad or popcorn • Make a tea by boiling a cup of water with ¼ teaspoon turmeric, straining out the turmeric, and adding honey and lemon

Storage

It’s best to use herbs at the peak of their freshness, since their active ingredients and flavorful compounds degrade over time. If possible, select brands with “Best By” dates on them. Herbs and spices vary when it comes to shelf life, with whole spices and herbs lasting the longest. In general, storage time is approximately: • Whole spices: 2 to 5 years • Ground spices: 6 months to 2 years • Herbs: 3 months to 2 years

The reason to season

In addition to their health-promoting benefits, the wonderful flavors of herbs and spices allow you to decrease less healthy ingredients like salt, sugar and saturated fat. Tastier foods are more satisfying than bland foods, so using herbs may be helpful in weight control too. So stop spending money on a cupboard full of supplements and “functional foods,” and start taking advantage of what nature has already provided. It may be the tastiest thing you’ve ever done to improve your health. •

save $2 on your registration use code NWRUNNER14

Heather Nakamura, MPE, MS, RD is a registered dietitian with masters degrees in both exercise physiology and nutrition. She works as a Personal Wellness Coach to help active individuals develop nutrition and training programs that focus on improving performance, maximizing energy, and achieving optimal body composition and health. For more information, go to www.targetgoodhealth.com, or call (206) 595-2688. M AY 2 0 14 • w w w . n w r u n n e r. c o m

NORTHWEST RUNNER

TRI COACHING BY WADE PR AEGER

A triathlon adventure – dispatches from the Big Island

urrently I’m in Hawaii, the Kona coast to be specific, for the Lavaman Triathlon. I’ve traded the cold and rain of Northwest tris for the heat and wind of Kona. Instead of steep hills and technical corners, I’ll have to ride a long, boring gash of a road cut through ancient lava fields. All tris have their challenges. Nothing new there. The Big Island is actually kind of like Eastern Washington, except of course for an ocean and the giant resort where my Team In Training friends and I are ensconced for race weekend.

is special is because it is home to the Ironman World Championships. But the Kona coast is more than the seawall in Kailua and the long highway to Hawi. This becomes especially clear to us the night before the race as we are gathered on a grassy promontory next to the hotel before heading to dinner. One of my teammates has arranged for a local sto-

But as much as racing in Hawaii is similar to racing anywhere, there is something undeniably different about competing way out here in the middle of the Pacific Ocean. You Racing in paradise on the Big Island. all photos by wade praeger . have to give the island the respect it deserves. Some and wind. Some take a more pragmatic ryteller to give us a traditional Hawaiian make it into a spiritual journey full of approach and take to wearing long white blessing and send-off. mystery and unknown unknowns. Some shirts and French Foreign Legion hats. become instant pagans ready to give Pre-race: blessings from the island offerings to Pele and the gods of sea One reason racing on the Big Island A small and very tan woman enters our 24

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circle and tells us how we can gain the blessing of the mountains, the sea and the four winds, and how they will help us on our journey the next day. She calls on our ancestors to join us and carry us safely through the trials of the race. Then she sprinkles us with a mixture of the island’s waters and plants so that we will be one with this beautiful place.

moisture from your body and leaves you weak as dry twig. Thankfully the winds die down by the start of the race and the bay is calm as the palm of your hand. I survey the wide ocean out beyond the rubber-capped swimmers and the large boats moored in the bay and remember the blessing

ers. Some are no longer legible, just a jumble of old memories dissolving into the brown lava landscape. Like many athletes I come to Hawaii not in tip-top shape. Overtraining has messed up my hip, so after the bike I take short, tentative steps onto the run course. But out there under the nowclear blue skies and tip-toeing over the lava rock trails, my hip stays loose and strong. Amazing. I am ready to start walking as soon as the pain starts to make me limp, but the pirate shuffle never comes. Sure, I am passed by lots of lean tan guys but I don’t care. At least I’m running.

A hula dancer demonstrates how the island can inspire grace and vitality to welcome and bless the triathletes. A younger and slightly pregnant hula dancer performs to the beat of a single gourd drum and shows us how the island can imbue the body with grace, love and vitality. After a couple more slow chants and dances, we leave the little knoll above the surf feeling indeed more a part of this island. We feel welcomed and at the same time obliged to respect its beauty and its dangers.

Race day: the heart of the adventure

It is of course pitch black outside on race morning in Hawaii. The sun hides as long as possible behind Mauna Kea and today thick clouds block any light from the moon or stars. But we know the dark will soon depart. It’s the whistling wind that we all fear. It’s the wind that can stir the ocean into a boil. It’s the wind that can pick you and your bike up off the highway and deposit you in the lava rock ditch. And it’s the wind that sucks

of our Hawaiian hostess and her call to my ancestors the night before. Just some good luck I think, nothing more. “A” Bay is a far cry from chilly Lake Washington. The ocean feels like we are swimming in an aquarium. We see fish and sea turtles gliding below us, playing hosts to our little tri-party. We try to be gracious guests by showing respect for their home. The bike course heads south from “A” Bay on the Queen K Highway, and after 12 miles it U-turns and heads back to T-2. The wide shoulder of the Queen K is where the Ironman drama plays out every fall, and you can’t help pushing a little harder over a long climb in homage to all the folks who have sweated and suffered on this asphalt in pursuit of their dreams. Names of IM competitors spelled out in white lava rocks line the highway. Most are knocked slightly askew by trade winds and thundershow-

Back at the finish line I wait a short time for my teammates to finish and cheer them on to some strong finishes and personal best times. Even though I was over seven minutes off the pace in my age group, my friends are super excited by my second place AG finish. They wait over two hours just to cheer for five seconds and see me pick up my commemorative beer coasters. No first-place award could be better than having friends with whom to share your triumphs, and defeats, and 33rd place finishes, and then share a meal with afterwards.

Post-race: treasure each moment

Now the race is over and I have the time to investigate some of the other mystical aspects of this great island. There is a proscription observed by many houle athletes who come to Kona, and that is to never remove any lava rocks for fear of incurring the wrath of Pele, who does not take kindly to people removing his “children” from the island. One look around the landscape and it’s clear Pele is quite prolific; there is no shortage of lava rocks nor will there be in the next several millennia. After a few inquiries I find another explanation for this deific demand. It seems that car rental agencies and tour bus operators got so fed up with tourists leaving their lava souvenirs in their vehicles and creating a brown dusty mess that they created the nonobsconda-lava myth in order to save on cleaning costs. Now that sounds pretty reasonable to me!

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tri coaching continued

Another myth of Kona is that you can actually head out for an open water swim and get a lesson from a pod of local dolphins. Some friends and I drive down to Kealakekua (Kay-la-kay-KOOay) Bay, rent some kayaks and head out to see for ourselves. Within sight of the Captain Cook memorial we are surrounded by a dozen Michael Phelpses in grey body suits lazily circling about in the protected waters of the deep cove. I’m not sure if it’s legal or not, but “SPLASH”, in I go and spend the next hour going back and forth like I’m doing a long-course set of 200s, trying to keep up with the six foot spinners.

Crossing the finish line is one of many moments to treasure.

On the way back to the hotel, my mind still gliding along with my dolphin cousins, we hear on the radio of an earthquake off of Chile and the possibility of a tsunami in Hawaii sometime early tomorrow morning. Four hours later all the radio stations are broadcasting a tsunami alert for all of the Hawaiian islands. The NOAA folks say that the waves will not likely cause any damage and, at worst, will create some nasty currents around the beaches for a few hours before the sun comes up.

When you enter the CCM Half Marathon you’ll automatically be entered to win the AA Sports Baker’s Dozen Half Marathon Series.

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This warning gets me thinking. The images after the tsunamis in Japan and Malaysia remind me of the fragility of paradise. The pools of this resort and the seawall in Kailua could easily get washed away in a giant wave. The home of our hula storyteller is vulnerable, as well as the coral reef where the dolphins rest. And beyond that, the strength and fitness that allows me to do triathlons and the friendships I’ve made along the journey are all terribly fragile. And that is the magic of Kona. That is the lesson of Hawaii. You must respect this place and every place; you must treasure these experiences and these friends; you must acknowledge those that came before you and those who will come after, and treasure each moment – or like ol’ Captain Cook, this trip may be your last. Aloha. •

Wade Praeger coaches all sorts of competitive athletes helping them achieve their running, cycling, swimming, and triathlon goals. He can be contacted at wpraeger@yahoo.com.

UND MAY AY 18th

2014

速

Perennial Bloomies —

37 Bloomsday races and counting

Start of the Bloomsday race, 1988. courtesy of don kardong .

by amy silbernagel mccaffree

n May 1, 1977, U.S. Olympic marathoner Don Kardong and his fellow runners didn’t yet know it, but they were about to make history with Spokane’s first-ever Lilac Bloomsday Run. Now, 38 years later, this famous 12K race attracts international elite runners and over 50,000 other participants, making it one of the largest timed road races on Earth. While 1,400 runners registered for that first Bloomsday race, only 1,198 finished. Today, 99 of those original racers return every May to “do” Bloomsday. “When you think of all the things that can happen to keep someone from participating, it’s amazing that nearly 100 still have their streak alive. They’re Bloomsday loyalists,” says Kardong, founder and race director since 2004. “I don’t know whose idea it was, but it was in the lead-up to the 20th edition of Bloomsday in 1996 that we first decided to start identifying and tracking those who had done every Bloomsday,” he says. One of the race association’s board members, Lori Shauvin, “combed through the printed results to compile our first file of all the qualifiers,” says Kardong. While 140 runners were identified, the group wasn’t named until 2001. Originally called the “Silver Stars,” they were designated the “Perennials” in 2006. Significant perks come with this title. “Every year the Perennials receive special seeding at the front of the starting crowd next to Corporate Cup,” says fellow Perennial Kardong. “And every five years we have a luncheon for the Perennials on the day before Bloomsday.” Perennials can also purchase special shirts that say on the back, “I’ve Run ’Em All!” Despite personal challenges, these runners continue to display their grit and determination when they toe the Bloomsday starting line.

Sylvia Quinn

The oldest female perennial at age 77, Sylvia Quinn became a runner in 1969 but not a competitive one until that first Bloomsday. She finished in 54 minutes. Her husband, Patrick, is also 28

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a perennial. They’ve been married for nearly 54 years. “I had always said when I started that first Bloomsday, God willing, I would do it every year until I die, whether I’m fast or slow or in a wheelchair,” she says. “I have always won my age group, every year. Now there aren’t very many people in my Patrick and Sylvia Quinn after age group.” running the inaugural Coeur Nearly three weeks d’Alene Marathon 1977. courafter her first Bloomstesy of patrick and sylvia quinn .

Sylvia and Patrick Quinn, present day. amy silbernagel day, Quinn ran her first m ccaffree photo. marathon—the inaugural Coeur d’Alene Marathon— and won the women’s division with a 3:27 finish time. Patrick ran alongside her, and they both remember that day—May 28, 1977—because it was their wedding anniversary. (She has completed more than 70 mara-

thons since then.) Quinn finished her first 30 Bloomsday races in less than an hour. “Now I run it in about 1:07. But I also don’t do the training I used to do. Now I have to work for every step I take. But I enjoy running, it’s my social life. When you’re a perennial, it doesn’t matter how you do Bloomsday—you can run or walk it, or even be in a wheelchair,” she says. “If you want something to grow, you make it into an event. Bloomsday wasn’t going to grow if it stayed a race. My goal was to get more women than men in the race,” says Quinn, who served as race director from 1983 to 1991. She accomplished this goal, and participation more than doubled under her The 1979 Bloomsday program, leadership. showing runners crossing the As road running beMaple Street Bridge in 1978. came more popular durcourtesy of ken hill . ing the late 1970s and 1980s, she says, “Every now and then, a guy who had passed me just before the end of a race would say to me after the finish, ‘Well, I beat you.’ And I always wondered why they compared themselves to me—especially guys who were 20 years younger. I took it more as a compliment because that meant they had chased me.” The main threat to her streak has been advanced osteoporosis. “One year I ran it with a stress fracture, and then I ended up with two of them.” Quinn’s training schedule includes running 30 to 40 miles weekly and alpine skiing every weekend during winter. “I always go out and do the very best I think I can. But I don’t have enough of that competitive spirit anymore,” she says. “I just go out now and tell myself that I’ll try to push myself all the way. And of course that last mile, you try to push yourself a little harder. But when you’re in your seventies, you’re not always going to finish faster.”

Ted Kirpes

A 19-year-old student at Spokane Community College, Ted Kirpes registered only three days before the race. He was interested because Frank Shorter, the American silver medalist from the 1976 Summer Olympic Games marathon, was going to be there. (Shorter was friends with Kardong, who finished fourth in that same Olympic marathon.) Shorter autographed Kirpes’ race bib, which is now kept with all his Bloomsday memorabilia, including all 37 finisher t-shirts. “For me, they’re collector items, in mint condition—except for that first T-shirt,” says Kirpes, now age 57 and living in Enumclaw. After his second Bloomsday, Kirpes moved to the Seattle area for a job with Boeing, where he still works. Every May, he travels to Spokane. In 1987, he drove to Spokane on race-day morning after returning the night before from a month-long, delayed honeymoon in New Zealand.

Some of Kirpes’ challenges included back surgery in 2008, which he postponed until after the race. He says his Achilles tendon actually hurt more than his back. “There have been years I wouldn’t have run the race if I weren’t a perennial. Probably a lot of Perennials would say that. As far as training wise, I’m not that good of a runner but I’m competitive so I want to do well,” he says. Both of his knees have also undergone surgery. “Everybody’s happy and in a good mood. World-class competition brings elite international racers into town. Don Kardong does a great job, and the volunteers are awesome—that’s probably what makes the race what it is,” says Kirpes. “It’s just a ‘happening’—I’ve told different friends in Seattle that they’ve got to run this race.”

Ken Hill

“To complete every Bloomsday takes a lot of luck, and I am a very lucky guy!” says Ken Hill, age 67. He was vice president of the Spokane Jaycees organization, which helped sponsor the first race. “About a month before Bloomsday, I decided that since we were working so hard on this project, why not participate? I was not a runner, except for short distances in high school track, and had never run a mile before,” he says. “Bloomsday is a rite of spring for our family. My Jack Snead (left) and Ken daughter and friends come Hill on the prior to the first over from Seattle and my Bloomsday on May 1, 1977. son and his wife [come] from courtesy of of ken hill .

Long-time friends Ken Hill (left) and Jack Snead, Bloomsday 2012. Although a runner, Jack walked with Ken for the 2012 race after Ken’s stem cell transplant. amy silbernagel mccaffree photo. Moscow, Idaho. To get in shape for Bloomsday helps get us ready for spring outdoor activities.” Two years ago, for the first time ever, Hill had to walk instead of run. “I was diagnosed in 2011 with multiple myeloma, a cancer of the blood that can weaken your bones. This led to compression fractures of my spine,” he says. “In March 2012 I had a stem cell transplant and spent a couple weeks in the hospital. After the intense chemo and long recovery time, I was uncertain whether I would be able to do Bloomsday under my own power. Luckily I was able to walk Bloomsday that year. I have been in remission for about a year (thank you, God!), and am able to ski and hike as my back has improved with treatment. My doctor indicates that my medical outcome may not have been as favorable had I not been somewhat in shape. I have the motivation of 37 Bloomsdays to thank for that.” M AY 2 0 14 • w w w . n w r u n n e r. c o m

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bloomsday perennials continued

Mary Fagan

“I was just part of the masses, it didn’t feel unique to be a woman. But it did strike me when I saw the results, including all the elite runners, and then realized there weren’t very many women,” says Mary Fagan, who was 23 years old for her first Bloomsday. She registered after learning about the race from her YMCA fitness instructor. “My first Bloomsday was a springboard for continuing the idea of being fit and healthy and having fun. I truly enjoyed the process of running, the camaraderie and the scene of running, and how good you felt. It’s true, you get a little runner’s high. And once you’re in shape, you might as well stay in shape,” says Fagan, now age 61. In addition to running, Fagan also enjoys yoga. “The running movement was just beginning when I started, and the women’s fitness movement paralleled that. Bloomsday is a good celebration of women in fitness. It’s been a really positive thing in Spokane, and for women, and for everyone trying to be fit and participating 1978 Bloomsday race poster. courtesy of patrick and sylvia quinn. in it.” that could have threatened her passion for running. Not long afShe commends Bloomsday’s inclusive spirit ter Bloomsday in 1979, Fagan was attacked at Cannon Park, on that welcomes people of all shapes, sizes and speeds. “It’s a celSpokane’s South Hill, while out for a run. “At the time, I was ebration that includes everybody who will show up,” she says. running a lot—and running alone,” she says. This particular “Bloomsday is participating in life so you can be fit for other morning, she ran from home to meet up with her friend at the activities.” park. As Fagan recalls, either her friend arrived late or never As one of only 11 remaining female Perennials, she says this showed. But while she was waiting, a man approached and atspring ritual “continues to be a touchstone” for her life, inspirtacked her, telling her he had a knife. She fought him off and, ing her to be fit enough “to fortunately, wasn’t raped and received no physical injuries. Mary Fagan’s official race comfortably run or walk it “It happened, and it still happens,” says Fagan. “Part of being photo from Bloomsday 1983. every year.” a female runner is being aware and safe, and we should all have courtesy mary fagan . the freedom to do what we need to do but be safe about it.”

Gary Selwell

Mary Fagan, present day. courtesy of brea While she has experienced no magaudioso. jor health issues or injuries, her running life has not been untouched by challenges. She gave birth to her son only two months before the 1992 Bloomsday. “I walked it that year and it was my slowest time,” she says. “My biggest challenge [now] is staying healthy and showing up on race morning.” When she was 25 years old, however, there was an incident

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Bloomsday made Gary Selwell into a runner at age 38. The first Bloomsday “was fabulous. My whole family—my wife and three kids—ran it,” he says. Now 76 years old, Selwell has been healthy for most Bloomsdays, with his fastest finish around 1:07. “I never got close to that again,” he says. “The past three years I started getting slower and slower. I started walking because my body told me it wanted to walk. A year ago, I found out I had Parkinson’s.” Despite this, he says, “I still work out, and do everything but run…You just deal with it.” Although Selwell starts Bloomsday with his fellow Perennials, he now finishes with his three granddaughters, who catch up with him so they can all walk together. “They’re taking care of grandpa,” he says. “Bloomsday kept me training for years…If you’re smart at this age, you wear your perennial shirt that says, ‘I’ve Run ’Em all!’ People talk to you along the course. Last year I wore that shirt and I met more people than I’d met in the past 30 years.”

Marji and Mike Arnold

As only one of two married perennial couples, the Arnolds were in their twenties and not yet married when they both registered for the first race. They married the following year, on May 14. “I’ll do anything to keep my streak alive—if I have to be

bloomsday perennials continued

Bloomsday perennial runners from their first reunion in 1996. courtesy of don kardong. pushed in a wheelchair or pushed on a gurney,” says Mike. For the 1984 Bloomsday, Marji trained throughout her pregnancy and was due in August. “But my back kept hurting me the whole time,” she says about that race. Less than three weeks later, on May 26, her daughter was born. “Bloomsday has made me more conscious about being healthier with food choices and staying active,” she says. “I don’t run

back into shape after winter,” says Hogue. “The ultimate goal is to be the sole survivor perennial of Bloomsday. That motivates me into staying active. God willing, it just might happen!”

Tom Leonard

As a cross-country and track runner for Clemson University (1965-69), Tom Leonard had competed against Frank Shorter— which is why he wanted to run that first Bloomsday. Drafted into the Air Force after college, Leonard was stationed at Fairchild, Mike Arnold shows off his 1978 Bloomsday and thereafter made Spokane his home. shirt. courtesy mike and marji arnold. He finished in 19th place that first Bloomsday, and race PR is 41 minutes. “Back in the old days, when you’re younger and in better shape, it was real easy to run under an hour. It used to be way more competitive for Perennials than it is now. Now we readily cheer each other on,” says Leonard, age 69. “Even though I’m not in the shape I used to be, I still get out and do Bloomsday. It bonds people in a unique way.” He almost missed a Bloomsday in the late 1980s because of a work emergency the night before, for the City of Spokane water department. “I didn’t get off work until 8:00 am on race day,” he says. “That was the closest I came to missing the startMarji and Mike Arnold, present ing gun.” day. courtesy mike and marji arnold. every day but I do Zumba, go on regular Another challenge for Leonard was a walks and hike.” work-related foot injury over 10 years ago, Today the Arnolds have four grandsons but a work friend pushed him in a wheelchair to keep his streak and are members of Spokane’s Flying Irish Running Club. alive.

Mike Hogue

“I was a distance runner for Shaw Junior High in Spokane. My ninth grade track coach, Bob Issit, wanted all his distance runners to sign up for this new road race in town. His roommate at the time was Don Kardong,” says Mike Hogue, who was only 14 years old in 1977. Now age 52, he remembers the first time he finished before all the other Perennials. “Now it’s my goal to try to be the first perennial to cross the finish line. It motivates me to try and get 32

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Bloomsday takes place again on May 4, 2014. You can register in person at the event trade-show by May 3. More details at bloomsdayrun.org. • Amy Silbernagel McCaffree lives in Spokane but grew up in south King County. A slightly different version of this article first appeared in the April issue of Out There Monthly, the Inland Pacific Northwest’s magazine for outdoor recreation, travel and the outdoor lifestyle.

39TH ANNUAL

10/10

2010

39TH ANNUAL

10/10

2010

NORTHWEST ON THE RUN • BY CR AIG ROMANO

Spotlight:

LOWER

YAKIMA VALLEY Part Two: Races

Enjoy eclectic races and lots of sunshine in the heart of Washington’s wine country The Lincoln Grade, a narrow dirt road cut across steep grassy slopes, offers challenging terrain and great views – if you make it to the top of the 1,000-foot climb. all photos by craig romano.

munities—Toppenish, Sunnyside, Grandview and Prosser—all orthwest runners looking for a little sunshine and wine offer good lodging and dining choices and some fun running sipping need not have to venture all the way to California’s events. The most scenic of the valley communities is Prosser, Napa Valley. Washington’s Lower Yakima Valley provides with a quaint downtown set against a backdrop of rolling hills. plenty of sun, warmth and great tasting wines too—and Prosser also offers the best places to run in it’s close enough to Seattle and Portland for the valley with its access to the Horse Heava weekend getaway. This rural region been Hills and the Lower Yakima Valley Trail. tween Yakima and the bustling Tri-Cities Highlights may not offer the extensive trail systems and big running events that its bookend Earn a finishers mural Sage Rat Runs: urban centers provide—but it does hold a Let’s start our tour of the valley from the Family fun weekend of running events handful of scenic running destinations and west in Toppenish. Located on the Yakama inspired by a ground squirrel some great community running events as Indian Reservation, this city of 9,000 is the Lincoln Grade: well. Plus, you can count on plenty of fresh home of Heritage University and is known Challenging and scenic running in the Horse for its murals. There are currently 77 of them air, tasty produce, nearly 40 vineyards and Heaven Hills sweeping views of Washington’s second scatted about the city and all portray an old highest summit—Mount Adams—hoverwestern theme. You can get up early and run Vineyard 5K: ing over the surrounding pastoral countrythe city streets admiring the famous murals Wining is encouraged after this run side. before folks go to work. Or you can also plan Wedged between the Rattlesnake Hills on visiting the city on the 25th annual Mural to the north and the Horse Heaven Hills to the south, WashIn A Day (in which a new one will be painted by several artists in ington’s fertile Lower Yakima Valley cradles the Yakima River one day) this June 7th and participate in the inaugural Mural in a and a handful of farming communities. The larger of these comDay 5K Fun Run and Walk (www.hcrunners.org).

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The race is being directed by Sergeant Jake Church of the Toppenish Police Department, who also happens to a member of the Hard Core Runners of Yakima. Church, along with Detective Juan Ceja, are also the advisors of the newly formed Toppenish Police Youth Explorer Program. All proceeds from the event will go the Toppenish Police Youth Explorer Post No. 726. “The race starts and ends at the site of the Mural in a Day Festivities for 2014,” says Church. “The race course passes 40 of the city’s famous murals,” he adds. Church’s fellow police department staff, along with the Explorers, will be helping out with the race. Running medal hounds may be particularly interested in this event. “As a way to set this race apart, we are offering a unique finishers medal to all participants that will feature one of the Toppenish Murals,” says Church. “Our plan is to have a different mural on the finishers medals every year.”

existence since 2007—the same year the winery opened. “The race came about because we wanted to host an event that would bring people out to our family farm, which is one of the oldest vineyards in Washington State,” says race director Lori Stevens. “Walking through the vineyards during harvest and tasting the

Run through vineyards

Heading east and downriver we soon come to the city of Sunnyside. Located in the heart of the Lower Yakima Valley, this city of 16,000 is home to a large Hispanic population. You’ll have no problem finding a good Mexican meal and margarita after your run. And if you’re looking into putting in a long run, you won’t have any problems doing that here as well. Head over to the Lower Yakima Valley Trail located at the eastern end of the city. This 14-mile paved trail starts in Sunnyside and travels east through Grandview, ending in pretty little Prosser. While it parallels Interstate 82 most of the way, it travels through ranches, vineyards, farms and open sage-steppe. Shade is at a premium, so don’t venture out on this trail on summer afternoons. During evenings and mornings, however, temperatures are perfect and views across the valley of the Horse Heaven Hills and Mount Adams are inspiring. There are some funky garbage cans in the

As shade is limited, a run on the Lower Yakima Valley Trail is best done before the temperature heats up. shape of animals along the way, a nice park and rose garden in Grandview, and a cool bridged crossing of the Yakima River at the trail’s terminus in the wine-producing town of Prosser. Thousands of ground squirrels (known locally as sage rats—and more about them later) will squeak at your presence as you run along this trail. Looking for a race in Sunnyside? Here’s one you can raise a glass to—the Vineyard 5K Run. Held at the Airfield Estates Vineyard on Harrison Road just outside of the city, the Vineyard 5K Run is a family- and dog-friendly event. The race has been in

Young runners give it their all to beat the giant cow at the Little Rat Run. grapes is a longtime family tradition, and the run allows us to share this experience with others.” There are lots of neat aspects to this race. A parade of World War II era planes fly over the race course at the start. Well-socialized dogs are allowed to participate (on leash) with their human runners. A portion of the race’s proceeds go to the Canine Health Foundation. And costume wearing is encouraged. Festivities tied into the race day weekend include a grape stomp and Winemaker’s Dinner. “There is nothing quite like being encompassed by the beauty, smells and tastes of our estate vineyard during harvest time with the exceptional vistas of Mount Rainier and Mount Adams in the distance,” says Stevens. “There are approximately 18 different wine grape varieties along the course. It’s a one-of-a-kind visual and sensory feast,” she adds. Sounds like wining is encouraged on this hilly run! This year’s run is scheduled for October 11th (www.airfieldwines.com). Airfield Wine’s headquarters is in Prosser at the eastern edge of the Lower Yakima Valley. Home to a thriving wine industry, this small city of 6,000 is the Benton County seat and the prettiest of the valley communities. It also offers some of the best running terrain in the valley and hosts a couple of great running events too. If you are looking for some challenging terrain, head over to the Lincoln Grade in the Horse Heaven Hills. Here you’ll be greeted with a 1,000-foot climb up a narrow dirt road cut across steep grassy slopes. Once you crest the hills, enjoy a rolling run along the ridge taking in breathtaking views of Prosser and the Yakima Valley below and Mounts Adams and Rainier on the western horizon over thousands of acres of fertile farmland.

Bond with sage rats

The Lower Yakima Valley Trail ends in Prosser, and you can run this trail west across an attractive bridge over the Yakima River and then out into the rolling steppe. The best way to experience this trail if you have never run it before, however, is to sign up for M AY 2 0 14 • w w w . n w r u n n e r. c o m

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nw on the run continued

Rat Deux which rewards you with an one of the Sage Rat Runs. Named for additional Rat Deux medal for parthe ubiquitous ground squirrels in the ticipating two consecutive days. Sage valley, the Sage Rat Runs comprise 10 Rat Run allows you to earn up to five different running events. It’s a familyfinishing medals for one weekend.” friendly, fun-filled event taking place And let me tell you about those medon the Lower Yakima Valley Trail and als—they are huge! in the Horse Heaven Hills. You can “We have drawn a line in the sand sign up for the half marathon, which by stating that we will be offering the starts on the trail in Sunnyside and largest finishing medal in Washingends in Prosser, or the 12 K, which ton, perhaps in the Northwest,” says begins on the trail in Grandview and Akins. And he’s not kidding. You can ends in Prosser. There’s also a 5K Rivuse these things for weight training. er Run and Little Rat Run (kids’ one I must note too that the medals are mile) in Prosser and a series of Dirty colorful and whimsical—like the race Rat trail runs up and down the chalshirts highlighting Akins and his famlenging Lincoln Grade in the Horse ily’s talents in graphic arts. Heaven Hills. The whole shebang “We believe that if you run, you are goes on for an entire weekend with a runner,” says Akins, emphasizing the main races on Saturday and the his commitment to getting more peotrail runs on Sunday, making multiple ple out running and supporting them. entries a possibility. I participated in “We hope to encourage new runners last year’s 12K and had a blast. and walkers to not be intimidated Race director Mile Akins, along by a run event, even if they are last,” with wife Terri, son Gabriel and a he says. “We have special awards for handful of friends, have built this those coming through the finish line event from an informal get-together The sage rats are better looking than their last. The medal reads, ‘The Courage in 2008 into the largest race in the name suggests. to Start, Guts to Finish.’” valley. “We started with our first ofThe Sage Rat Run is a great race ficial Sage Rat Run, a half marathon for serious runners too. “The pathway is mostly flat with very in May 2010,” explains Akins. “We’ve added several distances gradual inclines and a three mile slight decline to the finish,” since then and made improvements every year, and we were able says Akins. “We have a lot of runners PR at our event.” Akins to convince 855 participants to join us during our two-day event mentions too that seventy percent of the participants are women, in 2013, resulting in another successful year,” he adds. “For 2014, and these runners can expect a tech shirt designed and sized for we have added a Dirty Rat 25K trail run and a 25K Duathlon. them. “For this year’s event, we will have Dusty the Sage Rat If you run a Saturday and Sunday event, you can register for the Run mascot roaming around encouraging participants, and available for photo opportunities,” he says. “We are also inviting runners to dress as ugly bugs or sage rats for the race, and we will have an Ugly Bug Ball and costume contest at the finish.” High school cheerleaders will be at the finish line cheering everyone on, and the post race food will be excellent—including fresh-made hot donuts from Bill’s Berry Farm. “We are still experimenting with food items at the finish,” says Akins. “We have had pizza, sub sandwiches and pasta salad. We plan for the same or better this year.” The community is really supportive of this race and the race has given back to it by donating over ten thousand dollars to local charities. “We believe Sage Rat Run will continue to grow into the best family fun run in the state,” says Akins. I agree, and encourage you to put this race on your must-do Washington race list. This year’s Sage Rat Runs (www.sageratrun.com) are scheduled for May 17th and 18th. And just in case you get this notice too late for this year, there’s a kid-friendly race in Prosser the following Saturday, The Dash Race for the Kids (www.makethedashcount.com/dash-race.html). Groups will compete at the Prosser Wine and Food Park for the “Traveling Dash Trophy” to display at their place of business until Memorial Day 2015. There’s also a 5K and 10K and a couple of bike events too to keep everyone happy. And you should be pretty happy too after visiting the Lower The Sage Rat Run plans to become known as the best Yakima Valley On the Run. The wine sipping certainly lends a family run in the state and promotes running to people of good flavor to your visit as well. • all ages. 36

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Good masters runners: What’s their secret? BY JA N E T CO L L A R

t the ripe old age of 42, I can’t claim that I have ever been an elite runner. Quite frankly, I really don’t care whether I am or ever was one. We most certainly could argue over what is actually considered elite, but that’s boring. I have run a half marathon in 1:18, a marathon in 2:51, 1,500 meters in 4:23, and a few 5Ks in 16 minutes over the years. In fact, my best marathon and half marathon times were recent. Obviously I have not produced blazing times, but I have been able to maintain high-end racing times for over 20 years in varying running distances, all the while juggling school, bills, family, work and other distractions that simply just “happen” with life.

Marketing and hype

So what’s the secret? Many athletes are looking for the key to long-standing high performance, especially with the current fitness craze. Marathons and ironman triathlons seem to represent some “ultimate” in fitness and athleticism, much of which I think is hype and marketing that is intertwined with the often faulty American ideal that more is always better. Almost everyone wants to be fit, but what I find is that many people wish they 38

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could have the status of being fast, too. Is it nutrition, stretching, strength training, weight lifting, TRX, Les Mills, yoga, massage therapy, high volume running, cross training, speed workouts and good genes, or is it just luck? Because of the information explosion catalyzed by the Internet, much of the training information out there is heavy on marketing and light on evidence basedtraining. Many times runners spend their precious time and money focused on the wrong thing. It is easy to get drawn into the hype and be blindsided by the speed at which one is assaulted by crazed personal trainers, self-purported coaches and others trying to self-serve, self-promote or sell something. The scary part is that most people selling their philosophy, training equipment, or supplements actually believe their own fantasy. The smoke and mirrors of a magician who believes their own tricks only magnifies the confusion.

An analysis of distance running

Over my years of running, training and racing I have reflected on what I was doing that was sustaining my mostly consistent competitive performances.

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Of course, there is usually some natural ability present, but I have always known that I am only marginal in my running talents. I have never been disillusioned into thinking I am better than I am. I learned to maximize what I have instead of focusing on my weaknesses. My theories developed from my personal experiences, relationships with others involved in the sport, and my background in medicine. I ran cross country and track for the University of California, Davis, under the tutelage of USATF hall-offamer Deanne Vochatzer. I assistantcoached for years at a junior college in Spokane. I spent countless hours reading training articles and books by elite athletes, and have followed and worshiped, in a cult-like fashion, Jim Noakes, who published Lore of Running. Noakes’ book covered just about every subject in running. It was a major feat, for which he compiled and digested a huge majority of the scientific journals that exist on running. Inspired by Jack Daniels’ famous book The Running Formula, I learned lactic testing and spent excessive and ridiculous hours testing athletes with a coworker

and cardiologist in Spokane. I later sat down in a coffee shop for three hours with Dr. Daniels, a guru in the US for lactic acid testing, and was shocked to find that we had reached similar conclusions, both good and bad, with this method of fitness evaluation. Needless to say, I have spent some time looking at the many angles of distance running. Additionally, working in medicine, particularly in cardiology, has taught me to be realistic, objective and yet accepting of an element of uncertainty. Being an effective provider requires evidence-based information, a thorough history, an accurate physical exam, good intuition and bravery. Bravery in the cardiology field is an absolute; there is a large element of gray areas in medicine, and cardiology is a tough field for medical providers who are too controlling or concrete, or require an orderly process (they make good surgeons). Success lies in being accurate with what you have, and fine-tuning the accuracy by gathering useful additional data, while simultaneously cleaving off and resigning information that is unimportant or out of reach. Excellent distance runners think like cardiologists. So what makes you fast for a long while? Drive and motivation are not it. All runners have that quality. It comes with the territory. Consistency, no doubt, has its place; I don’t take long periods off from running, and in the past I thought that was the reason for my “success,” but that’s not it either. In fact, taking time off is a must.

Heavy mileage is not the answer

So what is it? What is it that keeps runners close to the top of their ability for years? Well, when it comes to pushing oneself competitively into middle age, it’s not lots of miles and tempo. I have relentlessly bantered with many fellow runners about this. There is myth out there that as you age, you have to run more miles and do lots of tempo. It is, in fact, nearly the opposite that is true. Runners who want to be competitive into their middle-age years have to recognize that some training has to involve intensity and speed-strength workouts that promote good biomechanics and stimulate fast twitch fibers. If you look at the research, you will see that speed goes last, not first, as we age. The old adage, “use it or lose it” is the truth. Most masters runners fail to emphasize quick, fast

repeats in training and often eliminate it completely. Incorporating these types of workouts reaps dramatic results. Doing repeats at current and goal 5K pace or faster gives an advantage that will help maintain speed, or at least slow the loss of speed. For those who are late starters into the sport, it will improve their times. I founded the Spokane Swifts Running team in Spokane in 2008. I later branched off with Mike Hadway, a top-ranked high school coach and mentor, to start the Spokane Quicksilvers Running Team. During my time coaching the Swifts (a team encompassing a full spectrum of abilities), I had to stop to sending out the workouts ahead of time because I noticed that few runners would show up for speed sessions but most would show up if the sessions involved tempo or mile repeats, especially if it involved a heavy amount of mileage.

Approximately 5 to 10 percent of your running should involve this type of speed. There is no magic formula for workouts, but I have included several of my personal favorites. They can and should be modified or added too, depending on your current fitness level or stress level. Where you train or what kind of terrain you train on matters little, although I prefer smoother surfaces. I personally like the track or distances that have been hand-measured by a wheel (not a GPS watch). The reason is also simple: it is helpful to know that I am hitting my

Many runners, particularly women, think – faultily – that more is better. I suspect because many women Runners, especially female runners, often think they have a dual goal of being can be fast just by running more miles. nwr archive fit and thin. And, thanks to photo. poor evidence-based studies and ridiculous media, marks, and it allows my brain to learn women think they can accomplish all of how my body feels at that pace. Knowthis by running lots and lots. What I see ing you are on pace gives you objective often happen is they simply run slower feedback on whether or not you are and have nagging over-use injuries. This improving. type of thinking is not just an issue for women; many men also think this way, I have seen some very infective distance especially late bloomers in the masters runners who train 60 to 80-plus miles age group. a week doing only slow runs or tempo. On the flip side, I have seen some highly Add speed training effective runners train 40 miles a week The take-home message is succinct. with incorporated speed and tempo. Speed training is the major key to conMike Hadway and I coached Victoria sistent and improved performance. It is Russell, age 40, to the marathon Olympic less likely to cause injuries. Most injuries trials for 2012, off of 40 miles per week, are related to over-use from repetitive with only 18 months of training. It can be motions done over many hours. A speed done. session done once – or at the maximum – twice a week is enough for most runners Bad information on training is everyto be successful, and this requires only where. Running longer and farther as a few minutes, not hours. The goal of you age is probably not what people who speed is not to strain, but to run a pace want to maximize performance should be that you could only maintain for one to doing. Jack Daniels would agree with me three miles. It’s that simple. It does not on the following point (I know so because require intervals or track workouts. The I heard him speak about this very topic at pace should vary between 30 seconds to the Cal International Marathon in 2011): 4 minutes, with 1:1 recovery in between you don’t need to run a 20-miler every each repeat (or less recovery at times). M AY 2 0 14 • w w w . n w r u n n e r. c o m

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week to run a fast marathon. In fact, you can run a few 15-milers and do well, especially if you are incorporating essential speed work into training. The same goes for the shorter distances. People can run fast 5Ks with 30 miles per week. Additionally, training for marathons doesn’t mean you are fitter, leaner and faster than someone training for a 10K. On the contrary, sometimes it is just the opposite.

People do less and less speed training as they age. The reasons aren’t clear in the literature, but are probably related to lack of motivation, myths about training, concentration on careers and family, and

Knowing yourself is extremely helpful in maximizing your ability in any sport. A sense of curiosity and fearlessness is also essential. Adding quick, fast repeats into your workouts reaps Balancing your limits dramatic results, as these top marathoners could tell with lack of fear is an you. nwr archive photo. interesting concept and at first sounds little planning to do such workouts. Intercontradictory. Great runners know how estingly, shorter, quicker workouts take to balance these ideas and know that they less time away from careers and family, really aren’t contradictory. Great runners but often do require a little bit of creativhave the guts to do that speed work that ity. Use it or lose it! many others dread or downright ignore.

Sample workouts

All involve at least 20 minutes of warm up and 10 minutes of warm down. • Fartlek (many varieties) 90 seconds at mile pace, 90 seconds jog, repeat for a total of 30 minutes. (Hadway) • 3:2:1:1:2:3 (in minutes), pace=5K, recovery pace= half marathon pace. Recovery pace is 1 minute in between. Total workout 17 minutes. It is continuous and can be done on a treadmill (thank Danny Gonzalez … or not). • 3 to 5 x 1,200 meters at 5K pace, 400-meter jog (Jack Daniels) • 6 to 8 x 600 meters at 3K pace or faster, 400-meter jog (Hadway) • 6 x 400 meters at 5K, 6 x 400 meters at marathon pace, alternating, continuous run, no rest (Danny Gonzalez) • 12 x 400 meters at mile pace, done in sets of 3, with 90 seconds rest in between repeats (no jogging), and 400-meter jog in between sets. (Larry Beatty’s baby) •

Janet Collar lives in Spokane, where she is a cardiology nurse practitioner at Rockwood Heart and Vascular. She was a three-time All-American in track and field at U.C. Davis.

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Yoga instructor Tracy Kim demonstrates one of her favorite poses at a beach in Edmonds. nwr photo.

BY H E AT H ER R O M A N O

oo many runners dismiss yoga as a worthless pursuit. With all the arguments whether there are any benefits to stretching, why would runners even bother to try yoga? Plus, some runners would argue that yoga isn’t a workout, so how can it help with running and racing? Yoga is often portrayed as a discipline that requires students to master elaborate poses that include wrapping their legs around their heads. But while this makes for great visual art, this type of uberflexibility is not necessary to practice or benefit from yoga. So what is yoga, if it’s not about becoming a human pretzel? What if you were to learn that yoga could reduce your risk of running-related injuries, increase your oxygen consumption and help you focus on long runs? Now we’re talking!

Focus on the breath

At the start of a yoga class, an instructor will have students focus on yogic breathing. This type of breathing, in which one breathes in and out through the nose, deeply and slowly, brings students to the present moment by focusing attention on one detail. This technique helps students learn to breathe deeply by filling the entire diaphragm, which increases lung capacity. Instructor Sherry Thostensen, who teaches yoga through a Parks and Rec program in Burlington, touts the benefits of yogic breathing. “Measured breathing helps athletes be more efficient 42

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when they’re running,“ she says. The focus on the breath also improves concentration and mindfulness, which translates to runners to be more in tune with their bodies while out on a run. According to Tracy Kim, yoga instructor at Twist Yoga in Edmonds, breath work at a yoga class can also help you focus on how your breathing affects your run. “For example,” she says, “focusing on the breath when you’re running may help you realize that you always exhale when you land on a specific foot. And when problems develop on a run, bringing your mind back to the breath can help you concentrate on finishing.”

Stretch tight muscles

Because running is a repetitive sport, the same muscles tend to get overused and tighten. Unfortunately, these muscles don’t tighten evenly, leading to musculoskeletal imbalances. Over time, these imbalances can cause pain and, if left untreated, injury. Areas that tend to be tight in runners are the hamstrings, hips, calves, Achilles, lower back and the outer quads. On top of the repetitive nature of running, many people in our society spend too many hours in the day seated, either at a desk or on the couch. This worsens chronically tight muscles in runners. Instructor Christine Felstead, author of Yoga for Runners, notes that when seated for long periods of time, the lower back compresses and weakens, the hip joints lock into one

plane, shoulders hunch forward and the head moves forward. Then when you run, you exacerbate these effects. The spine is compressed by running and the hip joints are still locked in one plane. Yoga stretching works to loosen these chronically tight muscles and to decrease muscular imbalances. Felstead emphasizes that in yoga “balance and symmetry is far more important than being able to touch your toes.”

of health problems. Yoga practice activates your parasympathetic nervous system, working to calm and restore your body.

The best pose

While there are many types of yoga practice, one thing instructors agree on is the one best pose for runners. If you choose to perform only one pose, try Downward Dog. Thostensen explains the benefits of this pose. “Downward Dog is good for shin splints, IT band syndrome, as well as knee and foot problems,” she says. “The pose lengthens and strengthens your hips, quads, calves and hamstrings. It also opens your arms and upper back, which get tight from swinging your arms in running.” Kim agrees and adds that a close second-favorite pose is the restorative Legs Up the Wall. “Runners should do this after every run to move lymphatic fluid through the body,” she says.

Yoga rules

Downward Dog is the best pose for runners. nwr photo.

Strengthen weak muscles

Another important part of a yoga practice is the strengthening of weak muscles. Runners tend to have weak arms, inner quads and core muscles. According to Felstead, a strong core will hold your posture more upright, and it “creates more lightness in the legs.” These strengthening poses also help reduce muscle imbalances, allowing muscles to work better together and alleviating one muscle’s overworking to compensate for the weak one. Common imbalances in runners are: weak inner quads combined with strong outer quads and tight or weak hamstrings combined with strong quads.

The most important rule in yoga is if a pose is painful, back off. The “no pain, no gain” philosophy can quickly lead to an acute injury. Students must learn the difference between a “sweet” pain that signifies a stretch from a “bad” pain that signals a strain. Felstead notes that runners tend to have a high pain threshold, so they must be especially careful not to push themselves and risk an injury. Forward bends and hamstring poses can be dangerous for runners. “You want to stretch the belly of the muscle,” explains Felstead. Overdoing these stretches can strain the tendons. “If you feel a sharp pain, back it up,” she adds. Similarly to running, yoga is best done consistently. It’s better to do a little bit of yoga often than one long session sporadically. Plan your yoga workouts into your schedule just like you do with running. Block off time each day – even five minutes – to stretch and strengthen your muscles. Students must also learn that yoga is not competitive. This is where yoga and running differ substantially. Runners tend to be competitive with themselves and others, but athletes will need to leave that mentality at the door of their yoga class. Runners should focus on their own poses and physical boundaries and not on how deep the person on the mat next to them is going into a pose.

Add yoga to your training

Improve postural alignment

Poses to improve posture are also vital to runners. Posture, according to Felstead, is “our most deeply ingrained habit” and by developing an awareness of your posture in yoga, you can work towards being mindful of your posture throughout the day.

Balance sympathetic and parasympathetic nervous systems

Constant stimulation from physical activities and the bustle of city life activates the sympathetic (“flight or fight” response) nervous system, which increases the amount of adrenaline circulating in the body. Chronically increased adrenaline can lead to a myriad

Legs Up the Wall should be done after every run. nwr photo.

To make sure you practice yoga on a regular basis, you should add it to your workout schedule and record your poses in a log, just like you do with your runs. Note the poses you practiced and any tightness you felt in specific body parts so you can catch a pattern before it develops into an injury. Kim recommends that when adding yoga to your training program, you should consider your total training cycle. Weeks that you have intense training and racing should correspond with a more restorative yoga practice. Save the intense yoga for times when you’re training less. Felstead breaks yoga training down in a different way. She advocates do-

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ing one full body practice per week for 60 to 90 minutes, plus two tune-ups each week for 15 to 30 minutes each, focusing on “hot” spots. Felstead insists that runners add five minutes of yoga after every run. “The muscles are warm,” she says, “and it stops lactic acid from building up.”

Decisions: join a class or practice solo?

If you have never tried yoga, you should start by attending a class. Let the instructor know you are new to yoga and place your mat in the front of the room so you can see the instructor clearly as she performs each pose. Many new students try to hide in the back, especially if they’re worried that they can’t do the poses right, but this only makes it more difficult to watch the instructor demonstrate correct form. Both Kim and Thostensen report having tried to (sneakily) teach from the back of their classes to be closer to inexperienced students, and both agree that getting new students to come to the front is a challenge. When choosing a class, make sure the instructor has some knowledge and experience working with runners. Felstead reminds runners that “if an instructor tells you to stop running, find a new instructor. Be a discerning consumer!” Also make sure to choose a suitable style of class. Some new-

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er yoga courses are fast-paced, almost aerobic-style workouts, which don’t allow students time to focus on alignment. DVD classes can be a great option if you are already familiar with correct form. Two personal favorites are: Felstead’s Yoga for Runners and Sage Roundtree’s The Athlete’s Guide to Yoga. Runners is an hour and a half, which may be longer than some have time to complete. But the poses are running-specific, focusing on common tight areas in runners. Athlete’s is a mix-and-match, where you can choose which poses you want to perform, but it’s easy to skip over poses that might be beneficial but you would never choose to do on your own, and the flow is stilted by the DVD’s shifting from one section to the next. And for a comprehensive guide to poses specific to running, we recommend Felstead’s excellent and newly-released book Yoga for Runners. Run well and practice yoga well. Namaste. Note: Twist Yoga instructor Tracy Kim will begin a “8 Weeks to Race Time with Tracy” course in Edmonds starting Saturday, April 29th. Learn more at: http://twistyogaedmonds.com. •

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

Race 2 Place 5K & 10K. Spokane. Out-andback on the Centennial Trail. www.race2place. o~ rg, (509) 953-3839.

North Sound Super Hero Muscle 5K. Bellingham. 1 p.m. Supports Muscle Dystrophy Association. www.skagitrunners.c~ om.

Rebuilding Hope SACPC 5K Run/Walk in Her Shoes. Tacoma. 9 a.m. Flat and fast course along Ruston way. www.databarevents.c~ om.

Pooch Scoot 5K. Bellingham. 9 a.m. Enjoy beautiful loop course through Fairhaven w/ your pooch and support “Animals as Natural Therapy” program. www.poochscoot.c~ om.

Run for the Birds 10K, 5K, & 2 Miler. Hoquiam. 9 a.m. Watch northbound shorebird migration and stay for Shorebird Festival. ht~ tp:// funrun.cityofhoquiam.c~ om.

See Spot Run 5K. Yakima. 11 a.m. Run with your dog. www.yakimahumane.o~ rg.

Run Bright 5K & 10K. Raymond. Course on Willapa Harbor Rails to Trails; kids’ 1K. www. facebook.c~ om/events/613325305409656/.

Soaring Eagle 5, 10 & 20 Milers, Half Marathon & 50K. Sammamish. 8:30 a.m. Moderately technical trails with rolling hills. www.nwtrailruns.c~ om.

Seaport River Run 2.9 Miles & 10K. Lewiston, ID. Part of Dogwood Festival. www. seaportstriders.c~ om.

Spokane Race for the Cure 5K*. Spokane. Raises funds for breast cancer research and support. www.komeneasternwashington.o~ rg.

JavaJog 5K Run/Walk & 10K Run. Seattle. 7 a.m. South Lake Union Park run benefits “coffee women” in Eastern Congo. www.javajog.o~ rg.

Snake River Island Hop 100K & 50K. Pasco. Flat course good for first-time ultra runners. www.plateautrailadventures.c~ om.

Saturday, April 26

Spring into Summer 5K & 1 Miler. Richland. 8:30 a.m. Prize money for elementary school with highest participation in one-miler. www.3rrr.o~ rg.

Spokane River Run 5K, 10K, 25K & 50K. 7:45 a.m. Spokane. Loop courses through Riverside State Park, primarily single-track trails. www.spokaneriverrun.c~ om.

APRIL Friday, April 25

CanDo 5K & Competitive 1 Miler. Bothell. 8:30 a.m. Flat loop course, kids’ dash and 1 mi. walk. www.c~ ando5k.c~ om. Capitol Peak 50 Miler & 55K. Olympia. 6:30 a.m. www.c~ apitolpeakultras.c~ om. Eagle Run 5K & 1 Miler. Oak Harbor. 8 a.m. Kicks off Holland Happening Festival. www. eaglerun.o~ rg, www.skagitrunners.o~ rg. 5K Heart Run. Spokane Valley. 9 a.m. www. brrc.n~ et. FUN-drasier 6K. Lynden. 9:30 a.m. Benefit for Matagalpa Christian School in Nicaragua. www.funrunlynden.webs.c~ om. Healthy EARTH, Healthy YOU 5K. Tukwila. 8 a.m. Course follows Duwamish/ Green River Trail. www.tukwilawa.g~ ov. OAT Run Half Marathon & 12K Trail Run. Port Angeles. 8:45 a.m. Benefits the Peninsula Trails Coalition. www.oatrun.o~ rg. Omak Orchards in Bloom Half Marathon & 10K. Omak. Mostly flat, rural course with some rolling hills. www.kiwanisomak.o~ rg. Oso United 5K & 10K. Arlington. 10 a.m. Benefits victims of recent mudslide in Oso. www.arlingtonrunnersclub.o~ rg Outrunning Poverty 5K. Long Beach. 9:15 a.m. Supports the work of Peninsula Poverty Response. www.peninsulapovertyresponse. c~ om/events. Pioneer Dash 5K. Ferndale. 10 a.m. Hovander Park run benefits Pioneer Meadows Montessori School. gbrc.n~ et, (360) 820-1954. 46

NORTHWEST RUNNER

Touching Haiti 5K. Orting. 9 a.m. Benefits Haiti Mission Fund. teresa025@centurytel.n~ et. Trout Lake 5K, 10K & Half Marathon. Trout Lake. 9 a.m. Flat scenic loops featuring views of Mt. Adams. www.troutlakerun. blogspot.c~ om. UKnight 3 Miler. Mukilteo. 9 a.m. Fairly flat, wheelchair friendly course. www.facebook.c~ om/ pages/UKnight-For-Autism/217634425046681. Wild Child 5K. Auburn. 9 a.m. Course leaves from Roegner Park along paved White River Trail; kids’ 1K. www.databarevents.c~ om.

Sunday, April 27 Bellevue 5K & 10K*. Bellevue. 8 a.m. Benefits Seattle Children’s Autism Center and Kinderling; kids’ dash. www.bellevuerun.c~ om. Birds of Prey Hybrid Half-Marathon & 5K. North Bonneville. 9 a.m. www.columbiagorgerunningclub.c~ om. Heroes Half Marathon* & 10K. Everett. 8 a.m. Out-and-back course runs to Marysville on Yellow Ribbon Highway, closed course. www. heroeshalf.c~ om. Jordyn’s Joureny 5K & 1 Miler. Port Orchard. 8 a.m. Run the McCormick Woods golf course. www.jordynsjourney.c~ om. Mt. Si Relay and Ultra. Snoqualmie. Wave start. 59-mile relay for five-person teams; solo option. www.mtsirelay.c~ om.

w w w . n w r u n n e r. c o m • M AY 2 0 14

Top Pot Donut Dash 5K*. Seattle. 8:30 a.m. Run around Green Lake for Childhaven and stay for a hand-forged doughnut; kids’ dash. www.promotionevents.c~ om. SEE AD THIS ISSUE. Washougal Dike Half & Quarter Marathons & 5K. Vancouver, WA. 9 a.m. Loops plus out-and-backs. www.ccrunning.o~ rg.

MAY Saturday, May 3 Apple Blossom 10K Run, 5K & 1 Mile Kids’ Run. Wenatchee. 9:40 a.m. Flat, fast course along river; part of festival. www. appleblossom.o~ rg. SEE AD THIS ISSUE. Be a SuperHero 5K. Ellensburg. 11 a.m. www.hcrunners.o~ rg, (206) 852-6776. Cinco de Mayo Half Marathon* & 8K. Snoqualmie. 9 a.m. Flat and fast courses; 8K and Kids’ 1-miler are also USATF-certified. www. runsnoqualmie.c~ om. Fiesta 5K Ole. Seattle. 9:30 a.m. Cinco de Mayo run ending with beer, margaritas and tacos in Volunteer Park. www.fiesta5kole. c~ om. SEE AD THIS ISSUE. Ghost of Tacoma Marathon & Half. Tacoma. 7 a.m. Low-key event for those who wish to run two marathons or halves in two days. www.tacomacitymarathon.c~ om. Grand Ridge 5 Mile, Half-Marathon, Marathon & 50K Trail Run. Issaquah. 8 a.m. www.evergreentrailruns.c~ om. Haggen to Haggen 5K*. Bellingham. 8 a.m. Slightly hilly course. www.gbrc.n~ et.

Have a Heart 10K*, 5K & 2K Mount Vernon. 9:30 a.m. Fundraiser for Community Action. www.c~ ommunityactionskagit.o~ rg. High Pockets Hope Run 5K. South Cle Elum. 9 a.m. Benefits American Cancer Society. htcleaning@hotmail.c~ om, (509) 260-0868. Imagine Your Footprints on the Future 5K. Snohomish. 8 a.m. Kids’ dash and family activities. www.snoed.o~ rg/teacherappreciation Judicata 5K. Seattle 9:30 a.m. Funds healthlaw public interest work. ht~ tp://students. w~ ashington.e~ du/pila/. Muddy Mutt 1.25 Mile Obstacle Run. Snohomish. Wave start. Choose as many 1.25mile loops as you and your mutt can handle. www.themuddymuttrun.c~ om.

Saturday, May 10 Aloha Moani 5K. Bremerton. 8:30 a.m. Run leaves from Jackson Park C.C.; benefits Naval Hospital memorial for LT Rebekah Moani Daniel. www.eventbrite.c~ om/e/aloha-moani-5krun-or-walk-tickets-10894556913. Chehalis Little League Mudder 5K. Chehalis. Noon. Get Muddy while supporting Little League; kids’ 1 miler. www.chehalismudder.c~ om. Cougar Mtn. Trail Run Series #1 – 5 & 10 Miles & 5K. Bellevue. 9 a.m. First run of a series that concludes in October. www. nwtrailruns.c~ om. SEE AD THIS ISSUE. Coupeville Color Splash 5K. Whidbey Island. 9 a.m. Wear a white tee and get splashed w/color; kids’ dash. (360) 632-7153.

Seattle Urban Trek. Seattle. 9 a.m. Teams walk or run 7 miles as they navigate a series of checkpoints unique to Seattle. www. SeattleUrbanTrek.o~ rg. SEE AD THIS ISSUE.

Dungeness River Center 5K. Sequim. 10:20 a.m. Out-and-back along Irrigation Festival Parade route. sequimgym@yahoo.c~ om.

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

Free Them 5K. Shoreline. 9 a.m. Fundraiser for World Concern to stop human trafficking. www.worldconcern.o~ rg/5k.

Teacher Appreciation 5K. Snohomish. 8 a.m. Relatively flat out-and-back course. www. snoed.o~ rg, sandy@snoed.o~ rg.

Girls on the Run Spring 5K. Seattle. Magnuson Park. www.girlsrun.o~ rg.

Walk/Run for the Animals 5K. Vancouver, WA. 3 & 1.5 mi. walks too. www.southwesthumane.o~ rg, (360) 750-084.

Horse Lake Half Marathon & 5 Miler. Wenatchee. 9 a.m. Trail runs through Horse Lake Reserve. www.runwenatchee.c~ om, (509) 387-0051.

I Heart Mom 5K & 1 Miler. Gig Harbor. 9 a.m. Run the trails and celebrate mother’s day, bring diapers to donate; kids’ dash. www.databarevents.c~ om. Inspiring Hope 10K & 5K. Mukilteo. 9 a.m. Benefits Susan G. Komen for the Cure. www. inspiringhope.info. Klineline 3 & 6 Milers. Vancouver, WA. 10 a.m. Out-and-back along Salmon Creek Trail. www.ccrunning.o~ rg. Liberty Creek Loop 8 Mile Trail Run. Liberty Lake. 9 a.m. Challenging course features waterfalls. www.trailmaniacs.c~ om. Lost Lake 50K & 25K. Bellingham. 8 a.m. Scenic, steep and challenging. www.lostlakeultras.c~ om. Mother’s Day 5K. Coleville. 8 a.m. Runs from H.S. on Rotary Dominion Meadows Trail. www. colville.w~ a .u~ s. Pend Oreille River Mother’s Day Marathon*, Half *& Relay. Newport. 8 a.m. Fast and flat chip-timed courses, kids’ marathon. www.newportwashingtonmarathon.c~ om. A Reason to Run 5K. Vancouver, WA. 10 a.m. Out-and-back course parallels the Columbia; kids’.5 mi. www.a-reason-to-run-org. Ruff Run 5K & 2.4K. Redmond. 9 a.m. Family and dog-friendly. smsandquist@redmond.g~ ov.

Waterfront 5K. Vancouver, WA. 10 a.m. www.ccrunning.o~ rg. YMCA Spring 10K* & 2 Mile Run/Walk. Olympia. 8:30 a.m. Tech-t included, kids’ run. www.southsoundymca.o~ rg, (360) 357-6609. Younglife 5K & 10K. Vancouver, WA. 10 a.m. www.clarkcounty.younglife.o~ rg.

Liberty Lake to Riverfront Park - Spokane, WA

Sunday, May 4 Boys & Girls Club Sammamish 10K, 5K & Kids’ 1K. Sammamish. 7:30 a.m. Chip-timed, 10K new course . www.sammamishrun.c~ om. Color the Way 5K. Yakima. 1 p.m. Untimed run. www.yakimagreenway.o~ rg. Kitsap Family Fun Run 5K & 1 Mile. Bremerton. Run to prevent childhood obesity; kids’ dashes. www.kcmedical.o~ rg, (360) 6892928. Lilac Bloomsday 12K. Spokane. Approx. 50,000 participants, one of the largest and bestloved races in U.S. – certified course; part of PNW Open & Masters LDR Championships. www.bloomsdayrun.o~ rg, (509) 838-1579. Little Mountain Half Marathon. Mt. Vernon. 10 a.m. Loop on trails of Little Mtn. Park. www.bellinghamtrail.c~ om. Tacoma City Marathon*, Half* & 5K*. Tacoma. Scenic, point-to-point net downhill course. Kids’ and relay events too. www. tacomacitymarathon.c~ om. SEE AD THIS ISSUE. M AY 2 0 14 • w w w . n w r u n n e r. c o m

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schedule continued

Run the Dam 5K, 10K & Half Marathon. Grand Coulee. 7 a.m. Run the longest concrete structure. www.runthedam.c~ om. Run for Ribbons 5K & 1 Miler. Richland. 10 a.m. Benefits local families affected by cancer. www.runforribbons.o~ rg. Run for Rice 5K, 10K & 1 Mile. Prosser. 9 a.m. Course follows Keene bike trail, supports mission work in Cambodia. 3rrr.o~ rg. Run for Your Mum 5K. Burlington. 9:30 a.m. Benefits Pregnancy choices. www.runforyourmum.c~ om, (206) 550-6774.

Saturday, May 17 Adventure Race at STAR Center. Tacoma. 10 a.m. 2 mile obstacle race for ages 5+ www. metroparkstacoma.o~ rg, (253) 404-3939. Ash Kicker 5K. Castle Rock. 9 a.m. Adventure run with plenty of obstacles – mud, foam, ice, sand, hills and more. www.ashkicker.o~ rg. Bay View Women’s Run, 10K* & 2 Mile. Burlington. 10 a.m. Benefits Skagit Domestic Violence & Sexual Assault Services. skagitrunners.o~ rg.

Ribbon Race 5K. Lakewood. 9 a.m. Beautiful course through Ft. Steilacoom Park a great race for beginners and competitors alike. www.databarevents.c~ om/ribbonrace. Run for the Hill of It 8 Miles. Lewiston, ID. 9 a.m. Run the steep Old Spiral Highway. www. seaportstriders.c~ om. Sage Rat Run Half Marathon, 12K & 5K. Grandview. 8 a.m. Half and 12K follow the Lower Yakima Valley Pathway. www.sageratrun. c~ om, Gabriel (509) 882-7904. Sun Mountain 25K. Winthrop. 9:45 a.m. Sunny, scenic and challenging courses; kids’ 1K. www.sunmountaintrailraces.blogspot.c~ om.

Run or Dye 5K. Spokane. Get showered in safe, eco-friendly, plant-based cornstarch dye. www.runordye.c~ om.

Breakthrough for Brain Tumors 5K. Spokane. 8:30 a.m. Register as an individual or team. ht~ tp://hope.abta.o~ rg/site/TR?fr_ id=2840&pg=entry.

Stillaguamish Run for Good 5K & 10K. Arlington. 9 a.m. Run for health, run for others. www.sacfitlife.c~ om, (360) 435-9404.

Carson to Stevenson Ridge 15K. Carson. 8 a.m. Race ends at Fairgrounds, stay for Health fair. www.columbiagorgerunningclub.c~ om.

Studio Fitness Healthy Start 5K. Lakewood. 10 a.m. www.personaltrainingnw. c~ om/5k.html.

Columbia River 5K & 10K. Vancouver, WA. 10 a.m. Out-and-back on paved bike path. www. ccrunning.o~ rg.

Sunflower Marathon & Relay. Winthrop. 8:30 a.m. 26.7 miles of mixed trails through meadows of sunflowers. www.mvsta.c~ om.

Du it for the Girls 5K. Soap Lake. 9 a.m. www.ulbfit.c~ om.

Wild Goose Chase 5K. Wilbur. 8 a.m. Part of Wild Goose Bill Days. www.visitlincolncountywashington.c~ om, (509) 723-5039.

Fit for Life 5K. Seattle. Chip-timed course flat and fast, all abilities welcome. ht~ tp://ofitgym. c~ om/fit-4-life-5k-run-walk.

Young Life 5K 4 Kids. Seattle. 9:30 a.m. Run, walk, be inspired. www.nwseattle.younglife.o~ rg, (206) 890-7923.

Great White Tail 5K, 10K & 2 Mile. Skamokawa. Benefits Wahkiakum 4-H. www. c~ athlametchamber.c~ om, (360) 465-2275.

Sunday, May 18

UW Bothell Husky 5K. Bothell. 9 a.m. Benefits Alumni Scholarship Fun; kids’ races. www.uwb.e~ du/5krun, (425) 681-2499. SEE AD THIS ISSUE.

Sunday, May 11 The Color Run 5K. Seattle. Wear a white tee. www.thecolorrun.c~ om. Kirkland Mother’s Day Half Marathon* & 5K. Kirkland. Scenic tour of Kirkland, including waterfront; kids’ dash. www.promotionevents.c~ om. SEE AD THIS ISSUE. Run Like a Mother 5K. Seattle. 9 a.m. Women-only along shore of Lake Washington; kids’ 1 mi. www.runlikeamother.c~ om.

Wednesday, May 14 IRC Mothers’s Day 5K*. Auburn. 6:30 p.m. Interurban Trail course is flat and fast. www. interurbanrunners.n~ et, John (206) 619-4231.

Kingspoint Kolor Run 5K. Richland. 9 a.m. Get hit with color at each kilometer. www. kingspoint.o~ rg. Miles for Memories 5K & 1 Miler. Richland. 9 a.m. Untimed, fun family event. www.tricitieschaplaincy.o~ rg. Mud Mountain Melee 8K. Enumclaw. 9 a.m. Trail run. www.plateaurc.c~ om, (360) 802-5212. Petpalooza Dog Trot 3K & 5K. Auburn. 9:30 a.m. Flat course is dog-friendly. www.auburnwa. g~ ov/events, (253) 931-3043. Redmond Watershed Preserve 12-Hour Race. Redmond. 5+ mile loop course. ht~ tp:// ultrasignup.c~ om/register.aspx?did=26187.

Viking Fest Road Race 5 & 1 Milers. Poulsbo. 9 a.m. Part of weekend-long festival. www.vikingfest.o~ rg, (360) 779-9898. Walk & Roll 5K & 10K. Arlington. 10 a.m. Out-and-back courses run north on the Centennial Trail; Arlington Runners Club event. www.arlingtonrunnersclub.o~ rg.

Beat the Bridge 8K Run. Seattle. 8:30 a.m. Cross the University drawbridge before it goes up; USATF-certified course. www.beatthebridge.o~ rg. Capital City Marathon*, Half* & 5 Miler. Olympia. Course features rolling hills and views of Rainier, Olympics and Puget Sound. www.c~ apitalcitymarathon.o~ rg. SEE AD THIS ISSUE. Haulin’ Axe 5K. Bellingham. 9:30 a.m. Benefits local Fire District. www.haulinaxe.c~ om. Mercer Slough Run/Walk for Williams 5K. Bellevue. 10 a.m. Run through beautiful Mercer Slough; 3K walk. www.williams-syndrome.o~ rg/ Bellevue.

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Tour Port Townsend Free Kid’s Sprints 9:00 AM

Rhody Run XXXVI May 18, 2014 12K Port Townsend

Saturday, May 17th special packet pick up and Dine & Dash at Jefferson Healthcare Hospital, 3:00-8:00 PM

www.rhodyrun.com 48

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w w w . n w r u n n e r. c o m • M AY 2 0 14

schedule continued

Rhody Run 12K. Port Townsend. 11 a.m. Great community event with hilly and scenic loop course; prize money for top finishers. www.rhodyrun.c~ om. SEE AD THIS ISSUE. Rock ‘n’ Roll Portland Half Marathon*. Portland, OR. Features mix of neighborhoods and two bridge crossings. www.runrocknroll.c~ ompetitor.c~ om/Portland. SEE AD THIS ISSUE. Snohomish Women’s Run Half Marathon & 10K. Everett. 8:15 a.m. Flat and fast course. www.snohomishwomensrun.c~ om. Sun Mountain 50 Mile & 50K. Winthrop. 7 a.m. Sunny, scenic and challenging courses; kids’ 1K. www.sunmountaintrailraces.blogspot.c~ om. Viking Dash 5K. Bellingham. 9:30 a.m. Course starts and finishes from PAC Plaza, passes major sculptures on Western campus. www.vikingdash.o~ rg. West Seattle 5K*. Seattle. 9:20 a.m. Benefits West Seattle H.S., part of Car Free Sunday on Alki. www.westseattle5k.c~ om. SEE AD THIS ISSUE.

Emerald City 15K & 10K. Seattle. 8 a.m. Oz-themed scenic course starts and ends in Gas Works Park, formally “Seattle’s Best 15K.” www.emeraldcityrun.c~ om. SEE AD THIS ISSUE. Good Karma 5K Run & 4K Walk. Seattle. 9:30 a.m. Seward Park run benefits the charity of your choice. www.goodkarma5k.c~ om.

Pigtails Challenge Ultras. Renton. 200, 150 & 100 mile options around Lake Youngs Watershed. www.sites.google.c~ om/site/ pigtailschallenge.

Saturday, May 24 Butte or Bust 5K & 10K. Creston. Rural roads, 10K has steep climb. (509) 636-2053, vaughande@gmail.c~ om. To Hell with Cancer 5K*. Redmond. 9 a.m. Marymoor Park. www.ready2runevents.c~ om. Magnuson Series 5K, 10K & 15K. Seattle. 10 a.m. Monthly series, team options and kids’ dash. www.magnusonseries.o~ rg. Mazama 5K & 10K. Mazama. 9:15 a.m. Followed by pancake breakfast; kids’ 1K. www. mvsta.c~ om, (509) 996-3287. Race for Freedom 5K & 10K. Washougal. 9 a.m. Benefits the fight against human trafficking. ht~ tp://race-for-freedom.c~ om. Run for the Son 5K. Liberty Lake. 9 a.m. www.libertycross.o~ rg, (509) 255-9244. Seagull Splat Run 5K & 10K. Port Orchard. 12:30 p.m. (360) 509-4525.

Dirty Girls & Dudes Half Marathon & 6.55 Mile. Lakewood. 9 a.m. Loop course through Ft. Steilacoom; kids’ miler. www.route16runwalk.c~ om, (253) 851-2226.

Green Angel Race Half Marathon, 12, 10, 8, 6, 3, & 1 Milers. Amboy. 8 a.m. www.grenangelrace.c~ om.

Duvall 5K*, 10K* & Half Marathon*. Duvall. 8 a.m. Half and 5K are flat and fast, 10K is hilly and challenging, kids’ dashes follow races. www.runduvall.o~ rg. SEE AD THIS ISSUE.

Run For Water Marathon* & Half, 10K & 5K. Abbotsford, B.C. One of the flattest and fastest courses in Canada; supports clean water projects. www.runforwater.c~ a.

Komen Race for the Cure 5K*. Seattle. 8:15 a.m. Starts and ends at Seattle Center; 1 mi. walk and kids’ events too. www.komenpugetsound.o~ rg. SEE AD THIS ISSUE.

Seattle Run Series 5K & 10K. Seattle. 9:30 a.m. Chip-timed run at Myrtle Edwards Park. www.fitnessforvitality.c~ om.

North Olympic Discovery Marathon* & Half*. Port Angeles. 7:30 a.m. Improved course for 2014, stunning views along paved Olympic Discovery Trail, great support. www.nodom.c~ om. SEE AD THIS ISSUE.

Monday, May 26 Camp Gilead River Run 5K*. Carnation. 9 a.m. www.c~ ampgilead.o~ rg.

Friday, May 30

Thursday, May 22

Diamond Dash 5K. Vancouver, WA. 10 a.m. www.diamonddash5k.o~ rg.

OMC 5K & 10K. Port Angeles. 9 a.m. Finishes in time to watch NODM half and full marathoners come in; 10K is point-to-point on ODT. www.nodm.c~ om.

Glow Run 5K. Richland. 8 p.m. Run along the Columbia River at night. www.3rrr.o~ rg.

Reardan Mule Days 5K & 10K. Reardon. 8 a.m. www.reardanmuledays.n~ et.

Saturday, May 31

Run Like a Girl 10K & 5K. Vancouver, WA. 9:30 a.m. Chip-timed run in Ft. Vancouver; kids’ 1K. www.secondstephousing.o~ rg.

Dash of Color 5K. Ephrata. 10 a.m. Untimed, be blasted with color. www.dashofcolorephrata. weebly.c~ om. Fit ‘n Fun at First 5K. Vancouver, WA. 9 a.m. Community event includes kids’ fun run. www. vanfumc.o~ rg. Girls on the Run 5K. Richland. 9 a.m. www. gotrsewa.o~ rg. Goldsborough Creek 7 Mile & 2 Mile Run/ Walk. Shelton. 7 a.m. Part of Forest Festival; kids’ 0.25 mile. www.masongeneral.c~ om/creekrun.html, (360) 426-5821. Sweet Feet 5K. Spokane. 9 a.m. Celebrate the “sweet” Hillyard community. www.sweetfeet5K.c~ om. Tortoise and the Hare Prediction 5K. Olympia. Marshal Middle School. www.tortoiseandthehare5k.wordpress.c~ om. Zombie Apocalypse 5K. Lakewood. 10 a.m. www.ausuazombie5K.racewire.c~ om.

Snoqualmie 10K, Marathon & Half. Snoqualmie. 9 a.m. Rolling trails through an oasis of tall trees. www.nwtrailruns.c~ om. Teanaway Trail Run 5K, 10K, Marathon & Half. 10 a.m. Cle Elum. Course is primarily dirt logging roads w/ moderate elevation gains. www.nwtrailruns.c~ om. Windermere Marathon* & Half*. Spokane. Marathon course is point-to-point from Liberty Lake to Spokane along the Centennial Trail; half begins in Spokane Valley. www.windermeremarathon.c~ om. SEE AD THIS ISSUE.

Friday, June 6 Fremont 5K* & Briefcase Relay. Seattle. Relay 6 p.m., Individuals 7 p.m. Kick off the summer with this fun, flat race. www.promotionevents.c~ om, (206) 729-9972. SEE AD THIS ISSUE. Grumpy Grouch Fun Run 5K. Kettle Falls. 7 p.m. Kicks off Town and Country Days. www. kettle-falls.c~ om.

Soaring Eagle 5K, 10K, Marathon, Half & 50K. Sammamish. 8 a.m. Mostly single track. www.evergreentrailruns.c~ om.

JUNE

Spring Festival 10K & 5K. Moses Lake. 8 a.m. Finishes at Surf n’ Slide Water Park. www. buduracing.c~ om.

Big Backyard 5K*. Redmond. 9 a.m. Dogfriendly event on flat, paved course; benefits King County Parks. www.bby5K.c~ om.

Sunday, May 25

Chum Run 5K. Langley. Run in South Whidbey Community Park; kids’ dash. www.swparks.o~ rg.

Atlas Race Obstace Run. Seattle. Choose “boss”, 3-5 miles w/ 20+ obstacles, or “ranger”, 7-9 miles w/ 25+obstacles. www.atlasrace.c~ om.

Deception Pass Half Marathon. Oak Harbor. 8 a.m. Explore coastal trails of Whidbey. www.bellinghamtrail.c~ om.

Cougar Prowl 5K & Kids’ 1K. Silverdale. 9 a.m. Scenic course on Clear Creek Trail, fun for whole family. www.ckhsalumni.o~ rg.

Coeur d’Alene Marathon*, Half Marathon* & 5K. Coeur d’Alene, ID. Waterfront course on Centennial Trail, walkers welcome. www.cdamarathon.c~ om. 50

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Sunday, June 1

w w w . n w r u n n e r. c o m • M AY 2 0 14

Run 4 Hearing 5K. Lacey. 9 p.m. Light-up and glow for a night run. www.run4hearing.c~ om.

Saturday, June 7

Dash for a Cure 5K & 10K. Moses Lake. 8:20 a.m. Beautiful run along the lake. www.buduracing.c~ om.

Survivor Mud Run 5K. Carnation. Wave starts. Conquer 20 obstacles on the “muddiest day of your life.” www.survivormudrun.c~ om.

Dirty and Proud Obstacle Run 5K. Mud run with 20+ obstacles. www.3rrr.o~ rg.

Vashon Island 50K Ultra & 10 Miler. Vashon Island. 8:30 a.m. Trail run on varied surfaces. www.vashonultra.c~ om.

Dog Island 10K*. Guemes Island. 10:45 a.m. Pre-reg. includes ferry and transport; 2 mi. walk. www.dogislandrun.c~ om, (360) 293-5757. Echo Valley 10K, Half-Marathon, 50K & 50 Miles. Chelan. 7 a.m. Scenic routes are well marked, fully stocked aid stations. www.evergreentrailruns.c~ om. Fins to the Finish 5K. Poulsbo. 9 a.m. Sponsored by Vinland Elementary PTA; kids’ dash. faire_una@yahoo.c~ om, (360)930-1702. Flight for Sight 5K* & 10K*. Everett. 9:30 a.m. Benefits Guide Dogs of America; 1 mi. walk. www.guidedogsofamerica.o~ rg/1/2014/02/ flight-for-sight-fun-run-walk-3/. Girls on the Run Spring 5K. Bellingham. Training sessions begin in April. www.whatcomymca.o~ rg, (360) 733-8630. Hear Me Run 5K. Spokane. 9:30 a.m. Chiptimed run along the Spokane River. www.databarevents.c~ om. Hoquiam Half Marathon & 5K. Hoquiam. 9 a.m. Co-sponsored by the cities of Aberdeen and Hoquiam. ht~ tp://funrun.cityofhoquiam.c~ om, (360) 637-5700.

Winthrop Marathon* & Half*. 8 a.m. Winthrop. “Net downhill” course runs through beautiful valley. www.winthropmarathon. blogspot.c~ om.

Sunday, June 8 Beacon Rock 50K & 25K. North Bonneville. 8 a.m. Loop course covers best of State Park trails. www.beaconrock50k.blogspot.c~ om. Clear Lake Memorial 5 Miles & Half Marathon. Clear Lake. Races run around lake; half climbs up Round Mountain. www.hcrunners.o~ rg. Edge to Edge Marathon*. Ucluelet, B.C. New course for 2014 has fewer hills, more trail, including portions of the Wild Pacific. www. edgetoedgemarathon.c~ om. Furry 5K. Seattle. 10 a.m. Run through Seward Park with your dog and support the city’s animal shelters. www.furry5K.c~ om. SEE AD THIS ISSUE. Gold Rush Run 10K & 3.7K. Republic. 9 a.m. Challenging courses finish downhill. www.prospectorsdays.c~ om, (509) 775-2241.

Issaquah Tri 5K & 10K. Sammamish. 7 a.m. XC style course. www.issaquahtri.c~ om. Leaping for Literacy 5K. Bellevue. Benefits kids’ with communication disabilities; 1K kids’ walk. www.hsdc.o~ rg.

Red Devil Challenge 25K & 10K. Cashmere. 9 a.m. 25K on single-track loop w/ 3,000' elevation gain; free “mini” Devil 1.7 miles. www.runwenatchee.c~ om. Ritual Running 5K. Seattle. 8 a.m. Run along beautiful Alki beach. www.ritualrunning.o~ rg. Run Like the Wind 10K & Marathon. Ellensburg. 8 a.m. Uphill, into the wind both ways. www.run-like-the-wind.c~ om. Shore Run 5K* & 10K*. Seattle. 8:15 a.m. Beautiful point-to-point course along Lake Washington Blvd., party and kids’ .5 mile at finish. www.shorerun.c~ om. SEE AD THIS ISSUE.

Tuesday, June 10 Ravenna Summer Series 4K, 8K & 12K. Seattle. 6:30 p.m. 4.1K loop w/ low to moderate elevation gain on nicely groomed trails. www. nwtrailruns.c~ om.

Saturday, June 14 Beach to Chowder 10K Run & 5K Run/ Walk. Long Beach. 9 a.m. Scenic course along the ocean; stay for the chowder. www. beachtochowder.c~ om. Beat the Raven 5K*. Auburn. 9 a.m. Widepaved trail, raven on course. www.auburn. wednet.e~ du/Domain/2547. Color me Rad 5K. Spokane. 9 a.m. Be pelted w/color, untimed event. www.colormerad.c~ om.

The 2014

A part of the Apple Blossom Festival in Wenatchee, WA.

Maritime Gig Family 5K. Gig Harbor. 9 a.m. Part of family-friendly festival. www.maritimegig.c~ om, (253) 851-6865. Mural in a Day 5K. Toppenish. 9 a.m. Begins in Pioneer Park and passes 40 of town’s famous murals. www.hcrunners.o~ rg.

Saturday, May 3rd @ 9:30 a.m.

Rainier to Ruston Relay 50 Mile & 50K. Mt. Rainier. 7 a.m. Relay to benefit Foothills Trail; solo option. www.rainiertoruston.c~ om. Riverside 24 hour Relay. Spokane. 11 a.m. Teams of 1-12 run as many 6-mile laps through Riverside Park as they can. www.r24relay.c~ om.

To register go to wvmedical.com/ appleblossomrun

Roosevelt Elementary 5K. Olympia. 9 a.m. PTA-sponsored event, free kids’ dash. ht~ tp:// roosevelt.osd.wednet.e~ du.

Sponsored by:

Run for Rett 5K* Run & 3K Walk. Tumwater. 9 a.m. Free kids’ run too. www. nwrettsyndrome.o~ rg, Lauren (360) 704-0612. Run Like the Wind 5K & Half Marathon. Ellensburg. 10 a.m. Uphill, into the wind, both ways. www.run-like-the-wind.c~ om. Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, chart your progress; meet at Magnuson Park boat ramp. (206) 527-5099.

10k | 5k | 2.1k* *Grades 1 - 8 is free.

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schedule continued

Cougar Mtn. Trail Run Series #2 – 8 & 14 Miles & 5K. Bellevue. 9 a.m. Series through “trail running paradise.” www. nwtrailruns.c~ om. SEE AD THIS ISSUE. Fall City Days 10K*, 5K* & Kids’ 1K. Fall City. 9 a.m. Course is flat, fast, and beautiful. www.fallcity.o~ rg. Freedom 5K. Vancouver, WA. 10 a.m. Kicks off marathon weekend – kids’ fun run and marathon. www.vancouverusamarathon.c~ om. June Bug Dash 5K. Coleville. 8 a.m. From St. John’s along Rotary Dominion Meadows Trail. www.colville.w~ a .u~ s , (509) 684-6037. Lynch Creek 5K*, 10K & Kids’ 1K. Eatonville. 8:30 a.m. Flat, paved course; 10K for runners only. www.l~ ynchcreek5k.c~ om. Race Beneath the Sun 5 Miles. Bellingham. 10 a.m. Loop course is mostly trail; kids’.5 mi. www.gbrc.n~ et. Reality 5K. Fort Steilacoom. 9 a.m. Sponsored by the Christian ministry Reality Sports. www. databarevents.c~ om, www.realitysports5k.c~ om. Run/Walk for Epilepsy 5K & 1 Mile. Events in Bellingham, Tacoma, Spokane and Monroe. www.nwrunwalk.o~ rg. Sound to Narrows 12K & 5K*. Tacoma. 8:15 a.m. One of area’s largest races; Youth 5K, 2K Jr. Shuffle & Diaper Dash. www. soundtonarrows.o~ rg. SEE AD THIS ISSUE. Spartan Race 5K. North Vancouver, B.C. One of 15 obstacles get the better of you? Drop and complete 30 burpees to move on. www. spartanrace.c~ a. Subplot Trot No.5 5 Mile Run & 2 Mile Walk. Richland. 11 a.m. Post-race live music, food, prizes and wine. www.3rrr.o~ rg. White River 5K*. Buckley. 8 a.m. Flat and fast, on roads. www.whiteriver5k.c~ om, www.tcmaevents.c~ om/events, (253) 862-8890. White Salmon Backyard Half Marathon. White Salmon. 10 a.m. Trail run w/ 1800’ gain; free entry or voluntary donation. www.columbiagorgerunningclub.c~ om.

Sunday, June 15 Forest 5K. Port Gamble, 8:30 a.m. Grass, dirt, maybe mud, and some small hills. www.rootsrockrun.c~ om. Lake Youngs Ultra 28.8 Miles. Renton. 7 a.m. 3 loops around Lake Youngs on unpaved, relatively flat trail. No DOR. www.lakeyoungsultra.c~ om.

Saturday, June 21 Bavarian Battle 5K. Leavenworth. Noon. Obstacle course with mud, snow, and foam; Jr. race too. www.bavarianbattle.c~ om. The Bear Run 4 Miler. Maple Valley. 9 a.m. Moderately hilly, scenic course. www.maplevalleydays.c~ om, (425) 432-1671. Berry Dairy Days Half Marathon*, 10K* & 5K. Burlington. 8:30 a.m. Scenic, flat, and fast. www.berrydairyruns.c~ om. Camano Crab Dash 5K & 10K. Camano Island. 9 a.m. Scenic and challenging course. www.c~ amanocenter.o~ rg, (360) 387-0222.

Saturday, June 28 Bigfoot 5K & 10K. Yacolt. 8 a.m. Out-andback on beautiful country roads. www.sites. google.c~ om/site/bigfootfunrun.

JBLM Half Marathon & Resiliency Run 5K. Fort Lewis. 8 a.m. New Course for 2014. www. jblmmwr.c~ om.

Fleet Feet Matterhorn Madness 5K*. Swiss Park, Bonney Lake. 9:30 a.m. Reg. includes tech t, bratwurst dinner and free camping. www. databarevents.c~ om/mm5k.asp.

Magnuson Series Solstice Run 5K, 10K & 15K. Seattle. 10 a.m. Monthly series for health and fun, team options and kids’ dash. www. magnusonseries.o~ rg. Mountain Fun Run 5K. Seabeck. 9 a.m. Runs around Wildcat Lake. www.databarevents.c~ om. Renegade Rage 3 & 7 Miles. Kennewick. Wave Starts. Rough terrain along Columbia River with demanding obstacles. www.renegaderage.c~ om. Rock ‘n’ Roll Seattle Marathon* & Half*. Seattle. Experience iconic Seattle sights and rock out to live bands every mile. www.runrocknroll.c~ ompetitor.c~ om/seattle. SEE AD THIS ISSUE. Run/Walk for Epilepsy 5K & 1 Mile. Richmond. www.nwrunwalk.o~ rg. South Sound Dirty Dash 4 Miler. McCleary. Obstacle course; piglet plunge too. www.dirtydash.c~ om. Sneakers to Suds 5K. Tacoma. 6 p.m. Pub crawl follows run through Wright Park, must be 21 or above. www.metroparks.o~ rg. Snoqualmie Valley Half & 10K. Carnation. 9 a.m. Non-technical course is flat, fast, and showcases beautiful agricultural areas. www. snoqualmievalleyhalf.c~ om.

Sunday, June 22 Chase Strides for Snap 5K. Spokane. 10 a.m. Supports Snap community action agency. www. snapwa.o~ rg, (509) 456-7111.

Wednesday, June 18

San Juan Island Marathon, Half & 10K. San Juan Island. All new routes for 2014. www.sjmarathon.o~ rg.

NORTHWEST RUNNER

Redmond Watershed Preserve Summer Series 5 & 10 Miles. Redmond. 6:30 p.m. Capped at 100 runners. www.nwtrailruns.c~ om.

Bridle Trails Park Foundation 5K & 10K. Kirkland. 9 a.m. Part of Party in the Park Day. www.bridletrails.o~ rg, runs@bridletrails.o~ rg.

Vancouver USA Marathon* & Half Marathon*. Vancouver, WA. 7 a.m. Runs through historic sites and along the Columbia. www.vancouverusamarathon.c~ om.

Tuesday, June 24

Deputy Saul Gallegos Memorial 5K & 10K. Manson. 8:30 a.m. 3K & 5K walk events too. www.saulmemorial.n~ et.

Rattlesnake Ridge Run 5 Mile, Half Marathon & 50K. Snoqualmie. 7: 30 a.m. Well-marked and stocked trail runs. www. nwtrails.c~ om.

IRC Father’s Day 5K*. Auburn. 6:30 p.m. Course on Interurban trail is flat and fast. www. interurbanrunners.n~ et, John (206) 619-4231.

Scotiabank Vancouver Half Marathon*. Vancouver, B.C. Downhill course runs along beaches with live entertainment; 5K too. www.c~ anadarunningseries.c~ om/svhm. SEE AD THIS ISSUE.

w w w . n w r u n n e r. c o m • M AY 2 0 14

Hot Foot 5K & 1 Miler. Port Orchard. 8:50 a.m. Benefits Fire District 7 scholarship fund. www.hotfoot5k.c~ om. Kaniksu 50 Mile Ultra & Ruck Race. Coleville. 6 a.m. Point-to-point endurance run starts at Frater Lake; ruck race 5-person relay w/ 35lb rucksacks. www.kaniksu50.c~ om. Kilometers for Kids 5K. Edgewood. Mostly flat, paved course. www.mtviewcc.o~ rg. Pacific Crest Marathon & Half. Sunriver, OR. 7:30 a.m. Part of weekend sports festival, walkers welcome; kids’ events too. www.aasportsltd.c~ om/pacificcrest. Run or Dye 5K. Tacoma. Get showered in color. www.runordye.c~ om. Sternwheeler Days 5K & 10K. Cascade Locks, OR. 9 a.m. Out-and-back course goes over Bridge of the Gods. www.columbiagorgerunningclub.c~ om. Taylor Mountain 5 Miles, Half Marathon, Marathon & 50K. Issaquah. 8 a.m. Single-track trails w/ views of Rainier. www.evergreentrailruns.c~ om. Tesoro March Point 5K* & 10K*. Anacortes. 9 a.m. Entry includes picnic lunch; kids’ 0.5-mile at 8:30 a.m. www.marchpointrun.c~ om. Undy 5000 5K* & 1 Miler. Tacoma. 9 a.m. Benefits Colon Cancer Alliance. www.ccalliance.o~ rg.

Sunday, June 29 Eat Run Hope 5K. Seattle. 11:30 a.m. Run for the Fetal Hope Foundation, then enjoy a postrace feast. www.fetalhope.o~ rg. Pacific Crest 10K & 5K. Sunriver, OR. 9 a.m. Part of weekend sports festival, walkers welcome; kids’ events too. www.aasportsltd.c~ om/ pacificcrest.

schedule continued

Seattle Run Series 5K & 10K. Seattle. 9:30 a.m. Chip-timed. www.fitnessforvitality.c~ om.

Mt. Misery Mania 57-Mile “Interval” Relay. Asotin. 8 a.m. Runners choose leg distances, solo option. www.seaportstriders.c~ om.

JULY

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

Thursday, July 3 Firecracker 5000 5K Presented by Club Northwest. Seattle. 11:55 p.m. Seattle’s only midnight run. www.promotionevents.c~ om.

Sparkler Sprint 1 Mile & 5K. Soap Lake. 8 a.m. www.ulbfit.c~ om.

Sunday, July 6

Friday, July 4 BRRC 4th of July 5 Miler. Spokane. Leaves from Moran Park Elem. www.brrc.n~ et. Camp Patriot 5K & 1 Miler. Pasco. 8 a.m. New course for 2014 finishes at home plate in Gesa Stadium. www.c~ amppatriotfunrun.o~ rg. Carnation Run For the Pies 5K*. Carnation. 8:30 a.m. Final race of Snoqualmie Valley Cup series. www. c~ arnation4th.o~ rg, (425) 788-7291. SEE AD THIS ISSUE. Edmonds 4th of July 5K. Edmonds. 10 a.m. Part of city-wide festivities. www.edmondswa. c~ om/events/fourth-of-july.html. Firecracker 4 Miler. Vancouver, WA. 5:30 p.m. Part of Fort Vancouver celebration, kids’ 1K. www.fitrightnw.c~ om, (360) 885-4556. Grand Old 4th 5K & 1 Miler. Bainbridge Island. 9 a.m. Part of community celebration. www.bainbridgechamber.c~ om, (360) 842-9675. The Great Sedro-Woolley Loggerodeo 5.17 & 2 Mile Footrace. Sedro-Woolley. 9:30 a.m. 5 mile runs along Skagit River. www.loggerodeo.c~ om. Kingston July 4th 5K, 10K & 1 Miler. Kingston. 9 a.m. (360) 297-4542.

Hoquiam Independence Classic. Hoquiam. ht~ tp://funrun.cityofhoquiam.c~ om. Jackie Cy Felida 5K. Felida. 10 a.m. Familyfriendly event includes kids’ 1 miler. www.jackiecy5k.c~ om. Negative Split 5K & Half Marathon*. Spokane. 6:30 a.m. Flat, fast course along Spokane river. www.nsplit.c~ om.

Tuesday, July 8 Carkeek Park Summer Series 5K & 10K. Seattle. 6:30 p.m. Course traverses creeks, meadows, wetlands and beach. www.nwtrailruns.c~ om.

Saturday, July 12 Black Diamond Miner’s Day 5K. Part of annual festivities, see Facebook page for more info. (360) 886-0778. Chuckanut Footrace 7 Miler. Bellingham. 9am. Scenic, point-to-point trail race. www. gbrc.n~ et. Cougar Mtn. Trail Run Series #3 10 & 20 Miles & 5K. Bellevue. 9 a.m. Rolling hills, moderate climbs, a few steep, short inclines. www.nwtrailruns.c~ om. SEE AD THIS ISSUE.

Lopez Island 5K, 10K & 1 Miler. Lopez Island. 8:30 a.m. Community event sponsored by Lion’s Club. www.lopezisland.c~ om.

Crown of Queen Anne 3.3 Miler. Seattle. Benefits QA neighbors in need. www.queenannehelpline.o~ rg, (206) 282-1540.

Miles for Meso 5K. Federal Way. 9 a.m. Loop course from Community Center, runs thru scenic Celebration Park; kids’ dash. www.milesformesowamemorial5k.weebly.c~ om.

Foam Fest 5K. Issaquah. Get dirty on the obstacle course, covered in suds at the finish. www.5kfoamfest.c~ om.

Ridgefield 4th of July 10K & 5K. Ridgefield. 8 a.m. Out-and-back on rolling rural roads; kids’ dash. www.runridgefield.c~ om, (360) 887-1014. Spokane Indians 4th of July Pennant Run 5K & 1K. Spokane. Finish on home plate at Avista Stadium. www.spokaneindianspennantrun.c~ om. Tacoma Independence Day 5K*. Tacoma. 8 a.m. Sponsored by Tacoma City Running Club. www.tacomacityrunningclub.c~ om. Yankee Doodle Dash 10K* & 5K*. Everett. 8:30 a.m. Flat courses with views of the Puget Sound; 1 miler and kids’ dash. www.ymca-snoco.o~ rg, (425) 258-9211 x103.

Saturday, July 5

Grey Rock 50K, 25K & 12K Trail Run. Yakima. Rugged single-track trail. ht~ tp://ultrasignup.c~ om/register.aspx?did=27454, Eric (509) 961-4680. Kalama River to River 5K &10K. Kalama. At fairgrounds. www.kalamarivertoriverrun.c~ om. Kent Cornucopia Days 5K*. Kent. Part of South King County’s largest family festival. www.kcdays.c~ om, (253) 852-LION. Let’s Climb a Mountain 34.3 Mile Relay/ Ultra. Spokane. Challenging team or solo trek to top of Mt. Spokane. www.letsclimbamountain.c~ om. Lyle’s Myles 5K. Vancouver, WA. Themes, gimmicks and costumes encouraged. www. l~ ylesmyles.c~ om.

Firecracker 5K. Ilwaco. ht~ tp://funbeach.c~ om. 54

NORTHWEST RUNNER

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Magnuson Series Summer Spirit Run 5K, 10K & 15K. Seattle. 9:30 a.m. Monthly series for health and fun, team option and kids’ dash. www.magnusonseries.o~ rg. Redmond Derby Days Dash 5K*. Redmond. Flat, fast course along Sammamish River Trail. www.redmondderbydays.c~ om. Run of the Mill 5K*. Mill Creek. 9:30 a.m. No DOR; fast course, supports local charities; part of PNW Open & Masters LDR Championships www.mcrunofthemill.c~ om. Run or Dye 5K. Lake Stevens. Get showered in safe, eco-friendly, plant-based cornstarch dye. www.runordye.c~ om. Run or Dye Tri Cities 5K. Prosser. Get showered in color. www.runordye.c~ om. Run to the Top 5K. Tacoma. 9:30 a.m. Tacoma’s toughest, hilliest 5K, family-friendly. www.metroparkstacoma.o~ rg/races. Women’s Moon Run 4K. Olympia. 6 p.m. Women-only event. www.guerillarunning.c~ om.

Sunday, July 13 Bare Buns Fun Run 5K. Issaquah. 11 a.m. Clothing optional trail run at Fraternity Snoqualmie Nudist Park. www.fraternitysnoqualmie.c~ om, (425) 392-NUDE. SEE AD THIS ISSUE. Light at the End of the Tunnel Marathon*. North Bend. 8 a.m. Point-to-point downhill course. www.brianpen.c~ om/LittleMarathon/ Tunnel. Newman Lake 25K. Spokane. jackievanallen@comcast.n~ et, www.brrc.n~ et. Ocean Shores Half Marathon, 10K & 5K. Ocean Shores. Part of multi-sport weekend. www.trifreaks.c~ om, (541) 386-4262. See Jane Run Half Marathon* & 5K*. Seattle. Features chocolate and champagne; kids’ events. www.seejanerun.c~ om.

Wednesday, July 16 IRC Mid-Summer Run 5K*. Auburn. 6:30 p.m. Flat, fast out-and-back on Interurban Trail. www.interurbanrunners.n~ et, (206) 619-4231.

Friday, July 18 Ragnar Relay Northwest Passage. Blaine to Langley. One-way 187-mile relay for teams of 6 or 12. www.ragnarrelay.c~ om.

Saturday, July 19 Bill Burby Inspirational 10K* & 5K*. Vashon Island. 9 a.m. Paved country road with hills. www.billburbyrace.o~ rg. ChelanMan Half Marathon* & 10K*. Chelan. 7:15 a.m. Part of multi-sport weekend. www.chelanman.c~ om, (509) 669-5753. Down & Dirty 5K Mud Run. Fort Lewis. 10 a.m. Fun run with lots of muddy obstacles; civilians need base access. www.jblmmwr.c~ om.

Kla Ha Ya Days 5 Mile & 1 Mile River Run. Snohomish. 8 a.m. Part of weekend festivities. www.klahayadays.c~ om. Olympia Lakefair Half Marathon*, 8K & 3K. Olympia. 7 a.m. Scenic course in Heritage Park, fun finish area. www.lakefair. o~ rg, lakerunorg@gmail.c~ om. SEE AD THIS ISSUE. Refuse to Abuse 5K*. Seattle. Takes place entirely within Safeco Field. www.refusetoabuse5k.o~ rg. Spokane Dirty Dash 4 Miler. Nine Mile Falls. Obstacle mud run guaranteed to get you really dirty; piglet plunge too. www.dirtydash.c~ om. SpoKenya 7K. Spokane. Fundraiser to build well in African town. www.spokenyarun.c~ om. Warrior Dash 5K. Bonney Lake. Large obstacle race series. www.w~ arriordash.c~ om. West Seattle Float Dodger 5K. Seattle 9:45 a.m. Outrun summer parade floats. www.floatdodger5k.c~ om. Wild Woman Trail Marathon & 50K. Trout Lake. 7:30 a.m. Women-only event, relay option. www.wildwomanmarathon.c~ om. Windhorse Half Marathon. Bellingham. Nofrills race on Interurban Trail. www.windhorserun.c~ om.

Sunday, July 20 Harvest Hay Half Marathon & 8K. Battle Ground. 7:30 a.m. Scenic loop course; two-mile family run. Benefits local food bank. www.harvestdaysrun.getboldevents.c~ om. Rainbow Romp 5K. Montesano. 10 a.m..runoly.c~ om, (360) 249-0005.

Tuesday, July 22 St. Edward State Park Summer Series 4 & 8 Miles. Kenmore. 6:30 p.m. Run through a “gem” of the state park system. www.nwtrailruns.c~ om.

Dog Mountain 10K, 20K & 30K. Stevenson. 8 a.m. Steep, single-track trails. www.dogmtn10K.c~ om. Enumclaw Street Fair 5K. Enumclaw. 9 a.m. Part of Health Fair activities; kids’ dash. www. enumclawstreetfair.c~ om. Mountlake Terrace 5K. Mountlake Terrace. 8:30 a.m. Starts and ends at H.S., part of “Tour de Terrace”. www.cedarwaypto.o~ rg/mlt_5k_ fun_run. Mt. Spokane Half Marathon & 5K. Mead. 9 a.m. Trail run. www.trailmaniacs.c~ om. Old Settlers Run 5K & 2 Miler. Ferndale. 9 a.m. www.whatcomoldsettlers.c~ om.

Friday, July 25 Grow in the Dark 5K. Lacey. 9 p.m. Kicks off PNW Mushroom Festival. www.pnwmushroomfest.c~ om, (360) 754-0490. Relay for Life 5K. Sumner. 6 p.m. Kicks off community event to honor cancer survivors and raise awareness. www.relayforlife.o~ rg.

Saturday, July 26 Always Brothers 100-Mile Memorial Relay. Seattle. 6 a.m. Run solo or on a team of up to ten. www.alwaysbrothers.o~ rg. Anacortes Art Dash Half Marathon*, 10K* & 5K*. Anacortes. Run along the waterfront trail. www.anacortesartsfestival.c~ om, (360) 293-1918.

Seafair Torchlight Run 8K & 5K*. Seattle. 6:30 p.m. Leaves from Seattle Center and follows Torchlight Parade route. www.seafair.c~ om. SEE AD THIS ISSUE. Seven Summits Adventure Race 7 Miles. McCleary. Obstacle course simulates the challenges of continent’s highest summits; 3 mile and team options. www.7sar.c~ om. Washington State Sr. Games 5K* & 10K*. Tumwater. 8:45 a.m. Flat courses finish on Tumwater H.S. race track. www.pugetsoundgames.c~ om, Jeff, (360) 352-6087. Three Days of Aloha 5K. Vancouver, WA. 7:30 Starts and ends in Esther Short Park. www. hawaiianfestivalpnw.c~ om.

2014

SPOKANE

MARATHON

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

Saturday, July 19, 2014

spokanemarathon.us PRESEnTEd by THE bLOOMSday ROad RunnERS CLub

HOST HOTEL

M AY 2 0 14 • w w w . n w r u n n e r. c o m

NORTHWEST RUNNER

schedule continued

Whale of a Run 4 & 1 Milers. Silverdale. 8:45 a.m. Part of Whaling days; kids’ dashes and chip timing. (360) 698-4611, www. whalingdays.c~ om. SEE AD THIS ISSUE. White River 50 Mile Endurance Run. Crystal Mountain. 6 a.m. Course rises and falls 8,700 ft. www.whiteriver50.c~ om.

Sunday, July 27 Chuckanut Mtn. Marathon & Half. Bellingham. 8 a.m. Challenging courses; free kids’ run. www.bellinghamtrail.c~ om. Eugene Marathon* & Half*. Eugene, OR. One of the prettiest and flattest marathons, now in summertime – finish in historic Hayward field. 5K & kids’ events Saturday. www.eugenemarathon.c~ om. SEE AD THIS ISSUE. Kamloops Marathon* & Half. Kamploops, B.C. 6 a.m. Enjoy a scenic course in B.C.’s “friendliest city”; 3K & 8K events too. www.kamloopsmarathon.c~ a . SEE AD THIS ISSUE. Lacamas Lake Half Marathon, 5K & Kids’ 1K. Camas. Starts and finishes downtown. www.lacamaslakerunwalk.c~ om. Lord Hill 10K & Half Marathon. Snohomish. 9:30 a.m. Diverse and scenic trail runs. www. nwtrailruns.c~ om. Original Bare Buns Fun Run 5K. Loon Lake. 9:30 a.m. Out-and-back on pressed gravel and dirt road; clothing optional. www.kaniksufamily. c~ om, (509) 327-6833. Oso Strong 5K. Arlington. Course includes airport trail and surrounding woods; kids’ obstacle run. www.osostrong5k.c~ om. Seattle Run Series 5K & 10K. Seattle. 9:30 a.m. Chip-timed. www.fitnessforvitality.c~ om. SummeRun & Walk for Ovarian Cancer 5K*. Seattle. Benefits the Marsha Rivkin Center. www.summerun.o~ rg, (206) 215-6700. Walk, Run & Roll 5K & 1 Miler. Seattle. 9 a.m. Magnuson Park run supports families impacted by brain injury. www.biawa.o~ rg. WD 10K. Ellensburg. 9:30 a.m. Held in conjunction w/ Whiskey Dick Tri. www.buduracing. c~ om, (206) 920-3983.

EARLY BIRD Sat., August 2. Tacoma Narrows Half Marathon*. Tacoma. One-way course over the Narrows Bridge. www.tacomanarrowshalf.c~ om, (253) 862-8890. SEE AD THIS ISSUE. Sat., August 16. Hamster Endurance Runs. Bellingham. 12 or 24 hour options for 2.6 mile loop around Lake Padden Trail. www.hamsterenduranceruns.c~ om. SEE AD THIS ISSUE.

NORTHWEST RUNNER

Saturday, September 13. Discovery Trail Half Marathon*. Long Beach. 9 a.m. Scenic course through the dunes, many prizes. www.beachtochowder.c~ om. SEE AD THIS ISSUE. Sun., September 28. Bellingham Bay Marathon*, Half* & 5K*. Bellingham. Beautiful point-to-point course with “a touch of trail.” www.bellinghambaymarathon.o~ rg. SEE AD THIS ISSUE. Sun., September 28. Race for a Soldier Half Marathon & 2 Miler. Gig Harbor. Supports military personnel and their families; kids’ event too. www.raceforasoldier. o~ rg, (253) 851-2226. SEE AD THIS ISSUE. Sun., October 5. Portland Marathon* & Half*. Portland, OR. Popular event is packed with music groups, cheering teams, porta potties, aid stations, and photographers! www.portlandmarathon.o~ rg. SEE AD THIS ISSUE. Sun., October 12. Spokane Marathon*, Half & 10K. Spokane. Scenic and hilly; great aid station support, marathon relay. www. spokanemarathon.u~ s , (509) 624-4297. SEE AD THIS ISSUE.

Sun., May 25. Ski to Sea. Bellingham. 90-mi. relay, seven legs, seven different sports. www. skitosea.c~ om. Mon., May 26. Spring Festival Tri & Du. Moses Lake. Tri: .25 mi. s, 10 mi. b, 5K r; Du: 5K r, 10 mi. b, 5K r. www.buduracing.c~ om. Sat., May 31. Troika Tri. Medical Lake. Half Ironman & Sprint Distances. www.troikatriathlon.c~ om. Sat., May 31. Jr. Gap2Gap. Yakima. Multisport relay. www.yakimagreenway.o~ rg. Sat. May 31-Sun. June 1. Klickitat Trek Ride & Tie. Gleenwood. 12 & 25 miles. www.rideandtie.o~ rg. SEE AD THIS ISSUE. Sun., June 1. Gap2Gap. Yakima. Multi-sport relay. www.yakimagreenway.o~ rg. Sun., June 1. Iron Eagle Tri. Cheney. 8 a.m. 500 meter indoor s, 10 mi. b, 5K r. www.ewu. e~ du/campus-recreation/special-events/ironeagle-triathlon. Sat., June 7. Issaquah Tri & Du. Sammamish. Tri: .25 mi. s, 15 mi. b, 3 mi. r; Du: 15 mi. b, 3 mi. r ; kids’ tri too. www.issaquahtri.c~ om.

Sun., October 26. Rock ‘n’ Roll Vancouver Half Marathon*. Vancouver, B.C. Inaugural event includes picturesque course w/ cityscapes, oceanfront running and mountain views. www.runrocknroll. c~ ompetitor.c~ om/vancouver. SEE AD THIS ISSUE.

Sat., June 7. Moses Lake Family Tri. Blue Moses Lake. Family, Sprint, and Olympic distances. www.buduracing.c~ om.

Sun, November 30. Amica Insurance Seattle Marathon* & Half*. Seattle. Scenic, rolling course with views of downtown and Lake Washington. www.seattlemarathon.o~ rg, (206) 729-3660. SEE AD THIS ISSUE.

Sat., June 14. Deception Pass Challenge Off-road Tri. Oak Harbor. 8 a.m. .5 mi. s, 13 mi. mtn. b, 4 mi. run. www.deceptionpassfoundation.o~ rg.

MULTI-SPORT Sun., April 27. Mt. Rainer Du. Enumclaw. Long course: 5.12 mi. r, 28.88 mi. b, 3.79 mi. r; Short course: 1.64 mi. r, 14.44 mi. b, 3.79 mi. r. www.buduracing.c~ om. Sat., May 17. Du it for the Girls Sprint Du. Soap Lake. 5K r, 14 mi. b, 5K r. www.ulbfit.c~ om. Sat., May 17. Fiasco In Pasco Du. Pasco. xc 5K, 30K b, xc 5K. www.3rrr.o~ rg. Sat., May 17. Jr. Ski to Sea. Bellingham. 3rd Grade+: running, 3-legged race, biking, soccer, obstacle course. www.bellingham.c~ om. Sat., May 17. Mt. Adams Ride & Tie 12-25 Miles. Trout Lake. www.rideandtie. o~ rg. SEE AD THIS ISSUE. Sat., May 17. Unleash the Beast Adventure Race. Port Gamble. Paddle, Mtn. b, trail r. www.unleashthebeast.c~ om. Sun., May 25. Onion Man Tri. Walla Walla. Olympic. www.wwmultisports.c~ om.

w w w . n w r u n n e r. c o m • M AY 2 0 14

Sat., June 14. Cottage Lake Tri. Woodinville. 400 yard s, 9 mi. b, 1.6 mi. r; kids’ tri. www.marymeyerlifefitness.c~ om.

Sat., June 14. Lake Wilderness Tri. Maple Valley. 7 a.m. Olympic, Sprint & Kids’ events. www.lakewildernesstriathlon.c~ om. Sat., June 14. Winthrop Traverse MultiSport Adventure Relay. Winthrop. Team or solo mtn. b, road b, paddle, run, trek. www. nwtraverse.c~ om. Sun., June 15. Five Mile Lake Women’s Tri. Auburn. Sprint. www.fivemilelakewomenstri.c~ om. Sat., June 21. Three Lakes Tri. San Juan Island. Olympic and Sprint distances. www. lakedale.c~ om/three-lakes-triathlon-and-marathon.php. Sat., June 21. Tri Monroe. Monroe. Sprint & Super Sprint distances, elite & age group divisions. www.trimonroe.c~ om. Sun., June 22. Lake Meridian Tri #1. Kent. Sprint (.5 or .25 mi. s, 15.8 mi. b, 5K) & Olympic. www.lakemeridiantri.c~ om. Sat., June 28. Five Mile Lake Tri. Auburn. .5 mi. s, 14 mi. b, 5K r. www.buduracing.c~ om. Sat., June 28. Lake Padden Tri. Bellingham. Competitive and Recreational Sprint Distances. www.cob.o~ rg/services/recreation/races.

速

schedule continued

Sat., June 28. Pacific Crest Long Course Tri & Du. Sunriver, OR. Half Ironman tri, Du: 58 mi. b, 13.1 mi. r. www.aasportsltd.c~ om/pacificcrest. Sun., June 29. Bellingham Kids Traverse. Bellingham. 6-12 year olds. 1 mi. r, 1.5 mi. mtn. b, .5 mi. obstacle course, .25 mi. trek. www. recreationnorthwest.o~ rg. Sun., June 29. Black Hills Tri. Lacey. Sprint distance. www.blackhillstriathlon.c~ om. Sun., June 29. Pacific Crest Olympic Tri & Du. Sunriver, OR. Du: 28 mi. b, 10K r. www. aasportsltd.c~ om/pacificcrest. Sat., July 5. Righteous Richland Tri. Richland. .5 mi. s, 12 mi. mtn. b, 3 mi. r. www.3rrr.o~ rg. Sat., July 12. Clear Lake Tri. Clear Lake. .33 mi. s, 14.8 mi. b, 4 mi. r. Youth tri. www.skagitcounty.n~ et. Sat. July 12 Lakewood SummerFEST Tri. Lakewood, 9 a.m. .5 mi. s, 14 mi. b, 3.1 mi. r. www.lakewoodsummerfesttriathlon.c~ om. Sat., July 12. Ocean Shores Tris & Dus. Ocean Shores. Half Iron Tri, Du & Aquab, Olympic Tri, Du & Aquab, Sprint Tri. www. trifreaks.c~ om. Sun., July 13. Ocean Shores Jr. Tri. Ocean Shores. 50 yd. s, 2 mi. b, .25 mi. r. www.trifreaks.c~ om. Sun., July 13. Valley Girl Tri. Liberty Lake. .3 mi. s, 12 mi. b, 3 mi. r. www.valleygirltri.c~ om. Sat., July 19. Tiger Tri. Colville. 1K s, 40K b, 8K r. www.tigertri.c~ om. Sat., July 19. ChelanMan Half Ironman & Olympic Distance Tri. Chelan. www.chelanman.c~ om. Sun., July 20. ChelanMan Sprint & Try-aTri. Chelan. 800 meter s (or 400 meter “Try”), 13.1 mi. b, 5K mi. r; kids’ Splash n Dash. www. chelanman.c~ om. Sun., July 20. Girlfriends & Dudes Tri. Vancouver, WA. .5 mi. s, 12.5 mi. b, 3 mi. run, kids’ tri. www.nwpersonaltraining.c~ om.

TRACK & FIELD YOUTH Fri. June 6-7. Combined Events Championships. Lake Stevens H.S. ht~ tp:// www.w~ astatedecahept.c~ om. Tue. June 24-29. USA Youth Outdoor T&F Champs. Bloomington, IN. www.u~ satf.o~ rg. Sat. June 14. NW Region Open T&F Championships. www.pntf.o~ rg. Sat. June 6-7. Jr. Olympic Combined Events Championships. Lake Stevens. www. pntf.o~ rg.

HIGH SCHOOL Thur. May 29-31. WA State T&F State Championships. 1B, 2B, 1A at E.W.U, Cheney. 2A, 3A, 4A, Tacoma. www.wiaa.c~ om. Sat., June 21. Brooks PR Invitational. Renton Memorial Stadium. 1:30 p.m. Fastest high school track meet in the country; outdoor venue for 2014. www.flotrack.o~ rg. SEE AD THIS ISSUE.

COLLEGIATE OUTDOOR UW & WWU Track and Field Schedule. For more information, visit www.gohuskies.c~ om and www.wsucougars.c~ om. Fri. April 18-19. Oregon Relays. Eugene, OR. www.gohuskies.c~ om. Sat. April 26. Cougar Invitational. Pullman. www.wsucougars.c~ om. Sat. May 3. Washington State. Pullman. www.wsucougars.c~ om. Fri. May 9-10. Vandal Jamboree. Moscow, ID. www.wsucougars.c~ om. Sat. May 10. Ken Shannon Invitational. Seattle. www.gohuskies.c~ om. Sat. May 10-11. Pac-12 T&F Champs. Multis. Pullman. www.wsucougars.c~ om. Sat. May 17-18. Pac-12 T&F Champs. Pullman. www.wsucougars.c~ om.

Sun., July 20. Seafair Tri. Seattle. Olympic & Sprint (.5 mi. s, 12 mi. b, 5K r) distances; kids’ tri. www.seafair.c~ om.

Thur. May 29- 31. NCAA Championships Preliminary Round. Fayetteville, AR. www. wsucougars.c~ om.

Sat., July 26. Ellensburg Sprint Tri. .25 mi. s, 13.75 mi. b, 2.7 mi. r. www.buduracing.c~ om.

Wed. June 11-14. NCAA Championships. Eugene, OR. www.wsucougars.c~ om.

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

MAJOR OPEN MEETS

Sun., July 27. Whisky Dick Triathlon. Ellensburg. 1 mi. s, 28 mi. b, 6.2 mi. r. www. buduracing.c~ om. Sat., August 30-31. Jedi Horsemanship Ride & Tie. Mt. Spokane. 12 + 25 mi., or 2-day 25+55 & 25+50 Endurance Ride. www. rideandtie.o~ rg. SEE AD THIS ISSUE. 58

NORTHWEST RUNNER

Fri. May 30-31. Nike Pre Classic. Eugene, OR. www.preclassic.c~ om. Wed. July 9-12. W. Sound Senior Games. Bremerton. www.pugetsoundgames.c~ om. Thur. July 17-20. USA Masters Outdoor T&F Championships. Winston-Salem, NC www.u~ satf.o~ rg.

w w w . n w r u n n e r. c o m • M AY 2 0 14

Fri. July 25- 26. Washington State Senior Games. Tumwater & Lacey. www.pugetsoundgames.c~ om. Fri. August 22-25. Olympic Peninsula Senior Games. Port Angeles. www.pugetsoundgames.c~ om.

SUMMER ALL-COMERS SERIES Mondays. Battle Ground. Battle Ground H.S. 6 p.m. June 9, 16, 23, 30. www.bgall-comers.weebly.c~ om, donovan.kevin@battlegroundps.o~ rg. Mondays. Bellingham. Civic Field. 6 p.m. June 9-August 25. www.cob.o~ rg/services/recreation/ index.aspx, lromo@cob.o~ rg. Tuesdays. Bigfoot (Spokane). Spokane Falls C.C. June 3, 10, 17, 24. jason.c~ ash@scc.spokane. e~ du, (509) 533-8857. Wednesdays. Burlington. B-EHS Track. June 4 – July 2. christik@burlingtonwa.g~ ov. Wednesdays. Club Northwest (Seattle). Shoreline Stadium. 6 p.m. May, 28–August 14. www.clubnorthwest.o~ rg. Thursdays. South Sound (Tumwater). Tumwater H.S. 6 p.m. June 5, 12, 19, 26. www. runoly.c~ om.

CAMPS & CLINICS Super Jock ‘n Jill Sports Medicine Clinics. Thursdays, 6:30 p.m. Free. Variety of professionals. 7210 E. Greenlake Dr. N., Seattle. (206) 522-7711, www.superjocknjill.c~ om. Super Jock ‘n Jill Clinics. For clubs, organizations, teams, businesses. Discussions of equipment, new technologies, shoe construction, and training. Talk with Ty: (206) 522-7711, www. superjocknjill.c~ om.

COACHING & CLUBS Chuckit. Chuck Bartlett head coach. Train for any event. Weekly workouts and twice weekly group runs. All levels of ability welcome. 6-month program for $150. Includes T- shirt, training log and discounts on shoes at Super Jock ‘n Jill. Can start any time. (206) 391-3448, (206) 522-7711, www.runchuckit.c~ om.

RACEWALKING Racewalk Clinics. Green Lake Community Center, Seattle. 10 a.m. Second Saturday of every month. For beginners or intermediate walkers; by appointment only. Instructor Stan Chraminski (206) 327-9105, www.albionarts. c~ om/racewalking. Second Saturday Race Around Green Lake. Seattle. Informal unjudged races every month. Meet at south side of Green Lake Community Center. 9 a.m. (206) 327-9105.

REGULAR RUNS The following weekly runs are free and open to everyone, unless otherwise noted. Regular coached runs with fees are under “Coaching and Special Programs.”

MONDAY

6:15 p.m. Super Jock ‘n Jill. Seattle. Meet at Greenlake store for 3-6 mi. social run. www. superjocknjill.c~ om, (206) 522-7711. 6:30 p.m. Fleet Feet Run Club. Bonney Lake. Meet at store, 3 or 5 mi. option, strollers and kids ok. www.fleetfeetbonneylake.c~ om, (253) 862-5211.

5 p.m. Husky Running Club. Seattle. Meet in the Quad for a casual group run. www.students. w~ ashington.e~ du/uwrunner.

6:30 p.m. Greenlake Running Club. Seattle. Lower Woodlawn Park Track. See website for weekly track workouts. ht~ tp://www.meetup. c~ om/Seattle-Greenlake-Running-Group/.

6 p.m. Guerilla Running. Olympia. Locations vary for trail run, see Facebook page. www. guerillarunning.c~ om.

TUESDAY

6 p.m. Eastside Runners. Redmond. Meet at Redmond Town Center for 3-7 miles, varied routes and paces. www.eastsiderunners.c~ om, roach.post@frontier.c~ om. 6 p.m. Grays Harbor Running Club. Aberdeen. Meet at 205 West 3rd St. for a 1-hour run. https://www.facebook.c~ om/ GraysHarborRunningClub, (360) 532-5165. 6 p.m. Road House Runners. Spokane Valley. Meet at pub for 3-mi. run. www.brrc.n~ et, elrich9@live.c~ om. 6 p.m. Skagit Runners. Mount Vernon. Meet at Skagit Running Company, 724 S 1st St., for 3-7 miles at 9-11 minute pace. www.skagitrunners.o~ rg, (360) 982-2934.

5:30 a.m. Eastside Runners. Redmond. Meet at Bella Bottega QFC for a 1-hour run on Sammamish River Trail. www.eastsiderunners. c~ om, (425) 896-8630. 9:30 a.m. Bellingham Trail Running Club. See Facebook page for locations. www.bellinghamclub.c~ om. 5 p.m. Husky Running Club. Seattle. Meet in Quad for track workout. www.students. w~ ashington.e~ du/uwrunner.

5:30 p.m. Fairhaven Runners. Bellingham. Meet at Sehome H.S. parking lot for track workout. www.fairhavenrunners.c~ om, (360) 676-4955. 5:30 p.m. Interurban Runners Club. Covington. Meet at Kentwood H.S. for track workout. www.interurbanrunners.n~ et, (253) 638-0476. 5:30 p.m. Run 26. Mill Creek. Meet at store for 6-8 mi. run, all paces welcome. www.Run26. n~ et, (425) 948-6495. 5:30 p.m. Three Rivers Road Runners. Richland. Meet at Snyder St. boat dock for speed workout. lpeterson1683@frontier.c~ om, (509) 374-7668. 6 p.m. The Balanced Athlete. Renton. Meet at store for casual FUN runs, from 2 miles up to 8. www.theBalancedAthlete.c~ om, (425) 2824556. 6 p.m. Bloomsday Road Runners Club. Spokane. Meet at Spokane C.C. for speed workout. ht~ tp://speedierwork.blogspot.c~ om.

5 p.m. Kent Road Runner Sports. Meet at store for 3-5 mi. beginner-friendly runs. (253) 850-6200.

6 p.m. Fairhaven Runners. Bellingham. Meet at store for 20 min. out-and-back run, two pace groups. www.fairhavenrunners.c~ om, (360) 6764955.

5:30 p.m. Club Oly. Olympia. Meet at South Sound Running for quality effort training exercises. www.clubolyrunning.c~ om.

6 p.m. Fleet Feet Sports. Seattle. Meet at store for social 6-mi. all paces run. www.fleetfeetseattle.c~ om, (206) 329-1466.

MICHELOB ULTRA

-HALF MARATHON-

ace is par sr t i h

TACOMA NARROWS :

SATURDAY, AUGUST 2nd

2014

M AY 2 0 14 • w w w . n w r u n n e r. c o m

NORTHWEST RUNNER

6 p.m. NIKEtown Running Club. NIKEtown Downtown Seattle. All paces welcome for 3, 5, or 7-mi. run/walk. (206) 447-6453.

6 p.m. Greater Bellingham Running Club. Bellingham. Meet at WWU for track workout. www.gbrc.n~ et.

6 p.m. Y Run Club. Puyallup. Meet at Rogers H.S. track, all levels welcome. ht~ tp://yrunclub. wordpress.c~ om.

6 p.m. Palouse Road Runners. Moscow, ID. Meet at U of I track for speed work. www. palouseroadrunners.o~ rg.

6 p.m. Guerilla Running. Olympia. Meet at Farmer’s Market by the stage. www.guerillarunning.c~ om.

6 p.m. Route 16 Running and Walking. Gig Harbor. Meet at store, all abilities welcome. www.route16runwalk.c~ om, (253) 851-2226.

6 p.m. Skagit Runners. Mount Vernon. Meet at Skagit Running Company for advanced group run up to 7 miles at 7-8 min/mile. www.skagitrunners.o~ rg, (360) 336-2475.

6:15 p.m. Greenlake Running Club. Seattle. Meet at Road Runner Sports, option to leave at 7 for shorter run. ht~ tp://www.meetup.c~ om/ Seattle-Greenlake-Running-Group/.

6 p.m. SoHi Running Club. Spokane. Meet at Hugo’s on the Hill for 3-5 mi. runs. sohirunningclub@gmail.c~ om. 6 p.m. West Seattle Runners. Seattle. Meet at Statue of Liberty on Alki Beach for 2-5 miles at various paces. www.westseattlerunningclub. c~ om, (206) 938- 2416.

6:30 p.m. Seattle Frontrunners. Seattle. Meet in front of Asian Art Museum for 4-mile all-paces run. www.seattlefrontrunners.o~ rg. 6:30 p.m. Seattle Running Club. Seattle. Meet at Garfield H.S. track for guided workouts. www.seattlerunningclub.o~ rg.

6:30 p.m. Everyday Athlete. Kirkland. Meet at store for 30-min. group run, see website for details. www.kirklandeverydayathlete.c~ om, (425) 821-4301. 6:30 p.m. Interurban Runners Club. Federal Way. Meet at Weyerhauser campus for friendly run. www.interurbanrunners.n~ et, (253) 653-4456. 6:30 p.m. Tacoma Running Club. “Beer run” starts at a different bar each week, see website for details. www.tacomarunners.c~ om.

6:30 p.m. Columbia City Runners. Meet at Seward Park for hour-long workout. ht~ tp:// ccityrunners.ning.c~ om.

6:30 p.m. Seaport Striders. Clarkston. Meet at Riverport Brewery, run, then “hydrate.” www.seaportstriders.c~ om.

6:30 p.m. Fleet Feet Run Club. Tacoma. Meet at store for all levels run. ht~ tp://www. fleetfeetsports.c~ om/locations/Tacoma, (253) 272-8890.

6:15 p.m. Richmond Beach Running Club. Seattle. Meet at Kings H.S. track for all-levels workout. www.richmondbeachrunningclub.c~ om & Facebook page.

6 a.m. Greenlake Running Club. Seattle. Meet at Fremont Blue Moon Burgers for 6-mi. run around Lake Union. ht~ tp://www.meetup. c~ om/Seattle-Greenlake-Running-Group/.

6:30 p.m. Greenlake Running Club. Seattle. Meet at Greenlake Starbucks for easy run of 3-6 miles. ht~ tp://www.meetup.c~ om/SeattleGreenlake-Running-Group/.

THURSDAY

9:45 a.m. Stroller Active Group. Spokane. Stroller-friendly runs, see Facebook page for weekly locations. franniejen@gmail.c~ om, (509) 494-4955.

WEDNESDAY 5:30 a.m. Greenlake Running Club. Seattle. Meet at Green Lake Starbucks, one, two, and three lap options. ht~ tp://www.meetup.c~ om/ Seattle-Greenlake-Running-Group/. 10 a.m. Fleet Feet Run Club. Tacoma. Meet at store for “Strollers in Motion.” ht~ tp://www. fleetfeetsports.c~ om/locations/Tacoma, (253) 272-8890. 5:30 p.m. Novice & Not-so-Novice Group Runs. Richland. Meet at Columbia Point Park by boat launch for 3-5 miles, tfcpt1@gmail.c~ om, 3rrr.o~ rg. 5:30 p.m. Bloomsday Road Runners. Spokane. Meet at West Central Community Center for 5 mile run or walk. www.brrc.n~ et, Jim (509) 328-7417 or Don (509) 327-9285. Noon. Seattle Running Club. Meet at South Lake Union Bubble Statue for a fast-paced 45-90 min. run. ht~ tp://www.meetup.c~ om/SeattleRunning-Club#calendar. 6 p.m. Club Oly. Olympia. Meet at Marathon Park for 5-mile social-pace run. www.clubolyrunning.c~ om. 6 p.m. Eastside Runners. Kirkland. Meet at Lake Washington H.S. for track workout at any level. www.eastsiderunners.c~ om, hawkesc@ yahoo.c~ om. 6 p.m. Fairhaven Runners. Bellingham. Meet at store, 1209 11th St., for strenuous 1.5-2 hr. run on hilly trails. www.fairhavenrunners.c~ om, (360) 676-4955.

NORTHWEST RUNNER

5:45 a.m. Seattle Running Club. Issaquah. Meet at Squak Mtn. State Park for an hour+ of hill work. ht~ tp://www.meetup.c~ om/SeattleRunning-Club#calendar 5 p.m. Husky Running Club. Seattle. Meet in the Quad for a casual group run. www.students. w~ ashington.e~ du/uwrunner. 5:45 p.m. Flying Irish Running Club. Spokane. Meet at Ripples Riverside Grill. www. flyingirish.o~ rg. 6 p.m. The Balanced Athlete. Renton. Meet at store for casual FUN runs, 2–8 miles. www. theBalancedAthlete.c~ om, (425) 282-4556. 6 p.m. Eastside Runners. Kirkland. Meet at Bridle Trails NY Pizza for 40-60 min. run at varied paces. www.eastsiderunners.c~ om, (425) 822-7047. 6 p.m. Fairhaven Runners. Bellingham. Meet at store for casual trail run of 45-50 min. at 8-10 min/mi. pace. www.fairhavenrunners.c~ om, (360) 676-4955. 6 p.m. Fleet Feet Sports. Seattle. Meet at store for 3-4 mile conversational run followed by drinks at Linda’s. www.fleetfeetseattle.c~ om, (206) 329-1466. 6 p.m. Pints’ Pavement Pounders. Tumwater. Meet at Pints Barn for a 3-mi. run. www.facebook.c~ om/pintsrun, (360) 628-8838. 6 p.m. Route 16 Running and Walking. Gig Harbor. Meet at store, all abilities welcome. www.route16runwalk.c~ om, (253) 851-2226. 6 p.m. West Seattle Runners. Seattle. Meet at Statue of Liberty on Alki Beach for 2-5 miles at various paces. www.westseattlerunningclub. c~ om, (206) 938- 2416.

w w w . n w r u n n e r. c o m • M AY 2 0 14

FRIDAY

10 a.m. Y Run. Bremerton. Meet at YMCA for group run of around an hour. (360) 307-4060. 5 p.m. Husky Running Club. Seattle. Meet in Quad for hill workout. www.students. w~ ashington.e~ du/uwrunner. 5:30 p.m. Nine Mile Running Group. Nine Mile Falls. Meet at Sontag Park for hilly run on the Centennial trail. www.brrc.n~ et.

SATURDAY Tacoma Runners. Tacoma. Free timed 5K at Pt. Defiance Park. www.tacomarunners.c~ om. Cowlitz Valley Runners. Longview-Kelso. Check message board (www.cvr.fpb.yuku.c~ om) for morning run details. www.cowlitzvalleyrunners.o~ rg. 6 a.m. Port Orchard Slug Club. Annapolis Dock. Runners arrive between 6 and 7. Run at own pace and distance along Beach Drive. Brian, (360) 434-6818. 7 or 9 a.m. Greenlake Running Club. Seattle. Groups leave Bath House at 7 and 9, varied paces and distances. ht~ tp://www.meetup. c~ om/Seattle-Greenlake-Running-Group/. 7:30 a.m. Running Lattes. Bellevue area. All welcome, non-competitive. RunningLattes@ gmail.c~ om, Nancy (206) 229-0204 or Michelle (206) 484-8980. 7:30 a.m. Interurban Runners. Renton. Meet at Lake Wilderness Lodge for 4-14 miles on Cedar River Trail. www.interurbanrunners. n~ et, (253) 638-0476.

7:30 a.m. Y Run Club. Puyallup. Meet at Mel Korum YMCA, all levels welcome. ht~ tp://yrunclub.wordpress.c~ om.

7:30 a.m. Palouse Road Runners. Moscow, ID. Meet at Friendship Square for 8-12 mi. run. www.palouseroadrunners.o~ rg.

8 a.m. Bloomsday Road Runners. Spokane. Meet at Rockwood Bakery for 10 mile run. www.brrc.n~ et.

8:30 a.m. Seattle Running Club. Group runs on local trails, usually Cougar Mtn. www. seattlerunningclub.o~ rg.

8 a.m. Fleet Feet Run Club. Tacoma. Meet at store for 10 mi. run. ht~ tp://www.fleetfeetsports.c~ om/locations/Tacoma, 253-2728890.

8 a.m. The Balanced Athlete. Renton. Meet at store for runs from 4 to 20 miles. www.theBalancedAthlete.c~ om, (425) 282-4556.

8 a.m. Kitsap Runners. Bremerton. Meet at Red Apple on Kitsap Way for an all-levels 4-mi. run around Kitsap Lake. (360) 830-0738.

8 a.m. Puyallup Runs. Puyallup. Meet at Anthem Coffee for 3 mi. run to DeCoursey Park and back. ht~ tp://www.fleetfeetsports.c~ om/ locations/Tacoma, (253) 272-8890.

8 a.m. Manito Running Club. Spokane. Meet at Manito Park for 4-6 miles, intermediate to advanced pace. www.manitorun.n~ et.

8 a.m. Snohomish Track Club. Trail runs in Monroe, Snohomish, Lake Stevens, and Everett areas, call for location. Steve (425) 258-1916.

8 a.m. Fairhaven Walking Club. Bellingham. Led by race walker Cindy Paffumi. www. fairhavenrunners.c~ om, call (360) 319-3350 or (360) 676-4955 for locations.

8 a.m. Sunday Slugs. Spokane. Meet at parking lot for speed work or a slower run/walk at the Duck Pond. www.brrc.n~ et.

8 a.m. Seaport Striders. Clarkston. Meet at Clarkston confluence parking lot for 3-5 “social” miles on Greenbelt trail, longer distance meets at 7. www.seaportstriders.c~ om. 8 a.m. Richmond Beach Running Club. Seattle. See Facebook page for updated info on runs in North Seattle area. www.richmondbeachrunningclub.c~ om. 8:30 a.m. Columbia City Runners. Seattle. Meet at Columbia City Bouquet for a neighborhood run, coffee at Empire Espresso after. www.ccityrunners.ning.c~ om. 8:30 a.m. Eastside Runners. Bellevue area. Locations and distances vary, see website for details. www.eastsiderunners.c~ om. 8:30 a.m. Run 26. Mill Creek. Meet at store for all-paces 6-8 mile run. www.Run26.n~ et, (425) 948-6495. 9 a.m. Arlington Runner’s Club. Arlington. Meet at airport for run on airport trail. www. arlingtonrunnersclub.o~ rg, jon@arlingtonrunnersclub.o~ rg. 9 a.m. Seattle Frontrunners. Seattle. Meet at Greenlake Community Center and choose between 3-6 mi. courses. www.seattlefrontrunners.o~ rg.

8 a.m. Y Run Club. Puyallup. Various locations, stay for coffee after. ht~ tp://yrunclub.wordpress.c~ om. 8:30 a.m. West Seattle Runners. Seattle. Meet at Statue of Liberty on Alki Beach for 3-10 miles at various paces. www.westseattlerunningclub.c~ om, (206) 938-2416. 9 a.m. Bellevue Running Club. Bellevue. Meet at Factoria Bartels, varied distances and pace options, walkers welcome. www.meetup. c~ om/running-395, (425) 269-9108. 9 a.m. Club Northwest. Seattle. Meet at Greenlake Super Jock n Jill for runs led by local stars and special guests. www.clubnorthwest. o~ rg, www.facebook.c~ om/RunCNW. 9:30 a.m. Seattle Frontrunners. Seattle. Meet at West Seattle Stadium for track workout. www.seattlefrontrunners.o~ rg. •

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10 a.m. Husky Running Club. Seattle. Meet in Quad for long run. www.students. w~ ashington.e~ du/uwrunner.

SUNDAY Cowlitz Valley Runners. Longview-Kelso. Check message board (www.cvr.fpb.yuku.c~ om) for morning run details. www.cowlitzvalleyrunners.o~ rg. Run2befit. Everett. Times and activities vary, including beer runs, runs w/dogs, all abilities welcome. www.run2befit.c~ om, (425) 610-9311. 7 a.m. Bainbridge Runners. Meet at Winslow Green for 7.5 mi., shorter routes available. bentonpf@plu.e~ du.

Subscribe now and save 50% off the newsstand price. Order online at www.nwrunner.com or see page 13 for an order form. M AY 2 0 14 • w w w . n w r u n n e r. c o m

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Wenatchee’s Isaiah BrandtSims (left) has a target on his back after sweeping the 100m and 200m three years in a row. all photos by craig howard.

the road to state 2014 HIGH SCHOOL TRACK AND FIELD PREVIEW By Craig Howard

t high schools all around the state, track and field athletes are fine-tuning their skills in running, jumping and throwing. Right now teams everywhere are working toward the pinnacle of the sport: the State Meet. The last weekend of May prep athletes will converge at Eastern Washington University in Cheney (divisions 1B, 2B and 1A) or at Mount Tahoma High School in Tacoma (divisions 2A, 3A and 4A) to put their skills to the test. As teams’ makeup change every year due to graduating seniors (and some injuries), who will end up on the podium is rarely predictable. The only predictable part is the incredible effort athletes put into competing at State.

Division 1B Girls

Mount Vernon-Christian soared to the 1B title over Entiat last year with 106 points. The defending champs are paced by senior Carla van Rooyen, first in the 62

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long jump and triple jump and 100m runner-up in 2013. Teammate and fellow senior Kristina Yzaguirre was one quarter of the first-place 4x400m team and finished fourth in the 800m and 1,600m. Bickelton, Trout Lake-Glenwood, Pateros, Evergreen Lutheran and Odessa-Harrington should also be in the running for the 1B crown. OdessaHarrington junior Jordyn Tanke returns after placing third in the 100m, fourth in the 200m and anchoring the first-place 4x100m and 4x200m relay teams.

Division 1B Boys

Defending 1B champ Wellpinit loses seniors Kyle McCrea and A.J. Kieffer (44 points at state last year). Mansfield, which tied Waterville for fourth in 2013, returns Macen McLean, state titlist in the high jump, long jump and triple jump as a junior. Senior Keigan Gardiner of Wishkaw Valley (Aberdeen) will seek to defend

w w w . n w r u n n e r. c o m • M AY 2 0 14

his crowns in the 110m hurdles and 300m hurdles. Valley Christian (Spokane) senior Grant Marchant, class of the 1B distance ranks for the past three years, will pursue a repeat of his triple crown (800m, 1,600m and 3,200m) from 2013.

Division 2B Girls

Northwest Christian-Lacey (NWCL) will try to compensate for the graduation of Allison Sowers and Hailey Bredeson, a duo that accounted for 55 of the Navigators’ 121 state-winning points last year. Senior Karen Bulger – first in the javelin and shotput and fourth in the discus – will lead the defending champions. NWCL head coach Mike Michael lists Asotin and Tacoma Baptist as his team’s primary challengers in the 1B ranks, adding that 70 to 75 points could add up to a state championship this year. “We have the potential to repeat if Karen can pick up 28 or 30 points in the

throwing events,” said Michael. “We will also need Anna [Brooks] to turn in an impressive double in the 1,600 and 3,200 and Abby [McSheffrey] to place high in the hurdle events.” Adna junior Regyn Gaffney returns to defend her sprint triple crown (100m, 200m and 400m). Gaffney’s Pirates placed fifth last year.

Division 2B Boys

Hoquiam head coach Tim Pelan said the team’s veterans will be the key to a repeat. “They know what it takes to compete at state, so that is a big advantage,” Pelan said. “Also, we need a little luck – injuries and grades can negatively impact athletes.” Charles Wright senior Alexander Moore (first in the 400m, third in the 100m, second in the 200m) is the class of the 1A sprinters.

of Olympic will challenge Green in the sprints. Defending team champion Sehome loses three key seniors but returns Sam Humphreys (second as a junior in the pole vault), senior Daniel Ziegler (fourth in the 100m) and junior Nick Saupe (fifth in the 300m hurdles). In their quest for a dual repeat, Sehome co-head coach Kevin Ryan said the Mariners boys and girls squads need to learn from every meet “in order to best prepare them for the end of the season.” “We need to have a strong team focus and make sure we are looking at the big picture and understand that the season is a process,” Ryan said.

Asotin edged La Conner to win the 2B title in 2013. This year’s rendition of Division 2A Girls the Panthers is led by junior Chandler Only a two-point victory by North KitTeigen, runner-up in the 1,600m and sap in 2012 has prevented Sehome from 3,200m last year and defending 1B/2B winning the last four 2A state titles. cross country champ. Seniors Michael The 2014 Mariners will look to make Martinez (pole vault) and Dirk Whitit four of five with the return of half a more (javelin and discus) will pace Asotin in the field events. “We just need to keep our athletes healthy throughout the year,” said Asotin head coach Sal Lopez. “We will focus on qualifying as many athletes as possible for state and let them do the work.” James Thompkins of Waitsburg-Prescott returns to defend his titles in the 100m, 200m and 400m. The senior was part of a third-place finish by the Cardinals last year, seven points Kamiakin’s Ellie Heiden (center) is looking to add to the 10 state titles short of first. she has already won.

Division 1A Girls

Cedar Park Christian (Bothell) defeated Riverside (Chattaroy) in Cheney last year. The Eagles lose 1,600m and 3,200m state champ Sally Larson but return junior Arielle Van Peursem (third in the 100m). Perennial contender King’s (Shoreline) is led by senior Kacey Kemper (third in the 800m, fourth in the 1,600m). Sophomore speedster Abi Kim of Seattle Christian looks to repeat in the 100m and 200m.

Division 1A Boys

Hoquiam captured its second straight 1A crown in 2013 with a victory over Charles Wright Academy. The Grizzlies lose Nolan Hoiness and Cole Smith (42.5 state points) but return five athletes who competed in Cheney last year. Senior Devin Kelly placed fourth in the 100m and third in the 200m.

dozen state athletes, including junior Emily Pittis (defending champ in the 1,600m and 3,200m) and senior Sarah Dolese (second in the 200m, fourth in the 100m). Along with Dolese, the 2A sprinters are formidable again with Bellingham senior Alyssa Porter (first in the 100m), Tumwater senior Brooke Feldmeier (200m and 400m champ), Renton junior Savannah Smith and West Valley (Yakima) junior Tierney Silliman. Burlington-Edison senior RaynJoy Norton, Capital junior Lauren Pierson and North Kitsap senior Clara Lund will seek to unseat Pittis in the 1,600m and 3200m.

Division 2A Boys

Jonathan Green of Ephrata returns for his senior year after winning the 100m and finishing runner-up in the 200m and 400m. Fellow senior Zachary Smith

Division 3A Girls

After setting a new meet record of 118.5 points and earning its second straight 3A title, Kamiakin returns 11 state athletes from 2013. The Braves are led again by senior Ellie Heiden, winner of 10 state titles and champ in the 100m, 200m and 400m in 2013. Teammate and fellow senior Megan Beauchene is back after placing second in the 800m and 1,600m. Kamiakin senior Elisa Grandemange seeks to defend her title in the discus. “Hard work and dedication to our sport will help us repeat as state champs,” said Kamiakin head coach Cheryl Schauble. “Keeping everyone healthy and focused is our goal.” Holy Names, Glacier Peak and Columbia River will seek to contest the Braves’ reign this season. Holy Names senior Olivia Vincent placed second in the 300m hurdles and high jump and third in the 100m hurdles last year.

Division 3A Boys

Bellevue has begun to establish a 3A dynasty of its own after interrupting North Central’s run of four consecutive state titles in 2012 and capturing the trophy again last year. Senior Budda Baker anchored the Wolverines’ first-place 4x100m and 4x400m relays and will return to defend his 100m medal. Baker placed third in the long jump. The distance ranks will be strong again with North Central junior Tanner

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and second-place 4x200m team. Anderson (3,200m winner) senior teamCamas junior Alexa Efraimson folmate Kai Wilmot (Nike Cross Nationals lowed up her 1,600m and 3,200m wins at champ), Seattle Prep senior Joe Hardy, state last year with a third-place medal Mt. Spokane junior John Dressel and Ingraham junior Patrick McDermott in the mix. Nathan Hale senior Max Leach was runnerup in the 1,600m and fourth in the 800m last year. Bellevue head coach John Hill said the Wolverines will face no shortage of challengers for the team crown. “There are a lot of competitive schools in 3A this year,” Hill said. “We can compete for the state championship with strength of depth in the sprints and relays. Good health and a little luck at the right time will help as well.” RaynJoy Norton (#121), of Burlington-Edison, will try to unseat Emily Pittis (#737) in the Division 4A Girls 1,600m and the 3,200m this season. Federal Way edged Curtis by a point last year to take the 4A in the 1,500m at the USATF World title. The Eagles are back with junior Youth Championships and a Nike Cross Mariyah Vongsaveng (100m hurdles Nationals title. champ, fourth in the 300m hurdles) and senior Ta’Mara Richey (third in the Division 4A Boys triple jump). Richey and Vongsaveng Senior Keenan Curran (triple jump were also part of a winning 4x100m relay

champ) and sophomore Tyson Penn (high jump champ) are the top returners for a Federal Way squad that defeated Wenatchee for their first boys state title in school history last year. Federal Way head coach Chris Williams lists Gig Harbor, Wenatchee and Mead as his team’s main challengers this year. Gig Harbor returns distance standouts Tristan Peloquin and Wolfgang Beck from a squad that captured Nike Cross Nationals. “Some of our athletes who competed at state, and even won state, will need to improve in other events and score points in multiple events,” said Williams. “Our field events, especially our jumps program, will need to perform at a high level on meet day in order for us to be successful.” Wenatchee senior Isaiah Brandt-Sims will attempt an unprecedented four-year sweep in the 100m and 200m.

Combined wheelchair

Franky Siliga of Decatur set new meet records in the shotput, discus and javelin as a junior last year. Richland junior Asuanti Funer returns after winning the 100m and placing second in the javelin. •

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w w w . n w r u n n e r. c o m • M AY 2 0 14

soundtonarrows.org June 14, 2014 • Vassault Park, Tacoma 12k • 5k • 2k Run and Walk Presented by MultiCare

A MultiCare Center for Healthy Living event benefiting health and wellness in our community.

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

Abby Regan (#252) recently helped the Cougs defeat UCLA with her win in the 800m. undated photo by dirk linton , courtesy of wsu.

Cougs sweep in season opener

he outdoor track and field season is well underway for all of Washington’s colleges and universities, with the postcollegiate runners, jumpers and throwers getting things started as well after months of work indoors.

When we last left you, the winter version of track and field – known as the indoor season – was setting up for a big finish, and here’s what happened: At the IAAF world indoor championships in Sopot, Poland, Washington State University alum Bernard Lagat’s bid for a fourth career world indoor title at the 3,000m fell short. The 39-year old, who was perfectly positioned in the last lap, could not find the final gear in the last 50 meters to overtake Caleb Ndiku of Kenya in a tactical race that started slow and finished fast. Ndiku won the world title in a time of 7:54.94, with Lagat second in 7:55.22, and Ethiopia’s Dejen Gebremeskel third in 7:55.39. Brooks Beasts runner Nick Symmonds, who finished a high altitude training stint in Mexico and raced sparingly indoors, did not make the finals of the 800 meters, finishing fourth in his heat in a indoor season best of 1:47.29. Afterwards, he told several reporters that he was retiring from indoor track.

Indoor finale

The collegiate indoor season came to a close on March 14th and 15th in Albuquerque, New Mexico, as Rainier Beach High School grad Mike Berry of the University of Oregon finished fourth in the NCAA 400m, running 45.64. In the 4 x 400m relay, he, along with Tacoma freshman Marcus Chambers, 66

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w w w . n w r u n n e r. c o m • M AY 2 0 14

helped the Ducks to a seventh place finish in 3:06.51. The points earned in both races contributed to Oregon winning yet another national title. MPSF 800m champion Jesse Jorgensen of Washington State finished eighth in a time of 1:50.33. The UW men’s distance medley relay team of Blake Nelson, Quadelle Satterwhite, Derrick Daigre and Meron Simon finished eighth in a time of 9:44.75, while Husky pole vaulter Jax Thoirs tied for eighth, clearing 17-8.5. In Winston-Salem, North Carolina, Seattle Pacific senior McKayla Fricker finished second in the 800m at the NCAA Division II championships. She ran a career-best time of 2:08.76, and earned her third career All-American honor indoors and fifth overall. Central Washington’s Tayler Fettig took sixth in the women’s high jump, clearing 5-8, just off her personal best of 5-9.75 set in February. In both the NCAA Division I and II championships, the top eight finishers in each event earn All-American honors.

Outdoor season gets underway

Moving outdoors, the Washington State Cougars opened their season in Los Angeles on March 22nd, as they swept both the men’s and women’s competitions in a dual meet against UCLA, winning by a count of 87-75 in the women’s meet and 85-77 in the men’s. In the men’s competition, the Cougs got 1-2 finishes in the 200m (Andre McBride and Terrance Chambers, 21.58 and 21.74); the 5,000m (Andrew Kimpel and Drew Jordan 14:11.70,

Jax Thoirs on his way to clearing 17-8.5 in the pole vault at the indoor finale in New Mexico. kirby lee photo, courtesy of uw.

and 14.11.75); the steeple (Andrew Gonzales and Forrest Shaffer, 8:58.11 and 9:06.98); and the triple jump (Tay’lor Eubanks and PJ Benedictus, 49-0.25 and 48-7.5). The Cougar women swept the 800m with Abby Regan (2:09.78) leading the charge and veterans Ruby Roberts (2:09.88) and Courtney Zalud (2:09.92) behind. They also went 1-2 in the javelin with Celena Ward winning at 144-2 and Kelsie Taylor placing second at 144-0. Cougar head coach Rick Sloan’s concerns about the lack of quality practices outdoors by their 400m hurdlers going into the UCLA meet were alleviated,

as WSU finished 1-2 in both races. While WSU was racing UCLA, the Huskies were across town competing at the USC Trojan Invitational. UW’s Diamara Planell Cruz became the third woman in school history to clear 14-0 in the pole vault and she set a new Puerto Rican national record in the process. The Huskies’ Quinn Hale was briefly the national leader in the javelin, as he threw 235-7, the eighth best toss in school history. In Eugene, Western Washington javelin throwers Katie Reichert and Bethany Drake went 1-2 at the Oregon Preview meet, throwing 162-1 and 157-10 to be the early national leaders in NCAA Division II. At the same meet, Seattle Pacific’s McKayla Fricker took the early Division II national lead in the 800m, running 2:08.00. At the Texas Relays on March 28th in Austin, Vancouver native and two-time Olympian Kara Patterson, who competed sparingly last year while rehabbing the left knee she injured at the 2012 US Olympic Trials, threw the javelin 198-4 to win that event.

Meets to watch

The month of April will see many of Washington’s NCAA Division I and II schools traveling to warm weather venues to chase qualifying marks for their conference championships in May. One significant meet in the state that you won’t want to miss is the annual Washington versus Washington State dual meet in Pullman on May 3rd. The Washington women still feel the sting of losing the meet in the final event in last year’s meet that opened up the new Husky Track facility. The Cougars will try to win the men’s meet as an early present to coach Rick Sloan, who is retiring after the end of the season. As always, don’t forget to visit paulmerca.blogspot.com for daily coverage of collegiate and pro track and field action in this state! • M AY 2 0 14 • w w w . n w r u n n e r. c o m

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RNRNWRUN10 code expires 5/11

R AC E R E S U LT S

St. Paddy’s Day Half, 10K & 5K March 15, Tacoma

Half Marathon MALES Top Five Overall

Ben Mangrum 1:16:24 John Mozer 1:18:33 Eric Shelton 1:22:18 Nick Paterno 1:22:37 Joshua Corbin 1:22:49 19 & Under Mathieu Kumps 1:33:10 Chevy Johnson 1:40:50 Joshua Bartlett 1:51:46 Aaron Gardner 1:54:16 Jordon Bautista 2:05:11 20-24 Alex Kimura 1:24:55 David Ladenburg 1:28:03 Garrett Anderson 1:35:13 Brian Petersen 1:36:22 Michael Ruger 1:41:34 25-29 Nick Paterno 1:22:37 James Nuxoll 1:24:11 Chris Rouland 1:27:21 Alex Eisner 1:29:32 Stephen Barber 1:33:32 Additional Subscribers Christopher Wilson 2:07:55 Matt Britt 2:09:39 30-34 Joshua Corbin 1:22:49 David Eichholtz 1:25:59 Daniel Albers 1:28:12 Terrence Feeney 1:29:26 Bryon Wetzel 1:33:07 Additional Subscribers Jason Eley 1:44:22 35-39 Ben Mangrum 1:16:24 John Mozer 1:18:33 Eric Shelton 1:22:18 Erik Waterland 1:32:57 Nicholas Noce 1:34:25 Additional Subscribers Aaron Kircher 2:19:25 Matthew Mills 2:44:54 40-44 Doug Lowe 1:28:11 Jeff Bell 1:31:41 Adam Krett 1:32:34 Michael Smith 1:34:22 Charlie Spirka 1:36:05 Additional Subscribers Dennis Mickelberry 2:22:16 45-49 Christopher Johnson 1:30:01 Peter Stackpole 1:30:01 Vince Davis 1:31:12 Casey Blake 1:31:33 Jeff Bryan 1:36:10 50-54 Steve Politakis 1:32:26 Pedro Infante 1:35:57

Tim Piercy 1:39:43 Steven Yee 1:42:41 George Jackson 1:44:04 Additional Subscribers Jerry Brown 1:53:14 Dave Bock 2:21:32 55-59 Mickey Allen 1:26:13 Keith Lerew 1:29:30 Andy Piercy 1:30:32 David M Harris 1:41:48 Scott Peters 1:43:25 Additional Subscribers David McKee 2:01:27 Ray Shaw 2:31:53 60-64 Michael Hsu 2:07:54 Dennis Batchelor 2:13:59 65-69 Martinho Ribeiro 1:43:59 Christopher Seaman 2:12:24 Steve Thorndill 2:42:12 Don Ellis 2:47:04 70-74 Howard Harris 2:23:39 John Schmidt 2:36:27

FEMALES Top Five Overall

Courtney Olsen 1:21:03 Lauren Breihof 1:22:53 Kathryn Landau 1:25:09 Brittany Hodgson 1:26:34 Aly Erickson-Wayman 1:29:49 19 & Under Alex Potter 1:52:15 Bailey Martoncik 1:57:35 Mckenna Wilson 2:05:28 Rachel May 2:10:19 Beckie Golling 2:10:25 20-24 Molly Gries 1:47:44 Anna Callaghan 1:48:33 Margaret Anderson 1:50:40 Sara Lucas 1:52:03 Jennifer Ready 1:52:37 25-29 Courtney Olsen 1:21:03 Lauren Breihof 1:22:53 Brittany gazel Hodgson 1:26:34 Aly Erickson-Wayman 1:29:49 Nicole Lerner 1:36:05 Additional Subscribers Ashley Schuster 2:58:25 30-34 Ruth Bernt 1:32:42 Angela Treleven Persich 1:36:04 Amy Gavin 1:39:55 Amy Campbell 1:41:57 Arielle Knutson 1:42:12 Additional Subscribers Tasha Conde 1:46:25 Laura Irish 2:14:48 Michelle Miller 2:16:09 Amanda Morales 2:28:37 35-39 Kathryn Landau 1:25:09 Larissa Martin Ralph 1:34:59

Amanda Hoskins 1:35:42 Adeline Prince 1:36:14 Kym Walker 1:39:52 Additional Subscribers April Graves 1:48:06 Jennifer Gera 1:50:19 Rebecca Alexander 2:02:40 40-44 Amy Tingley 1:39:46 Erin Ellison 1:42:55 Kristin Beyersdorf 1:44:09 Myra Sparrow 1:44:12 Kirrin Coleman 1:45:06 Additional Subscribers Beth Caldwell 1:45:26 Bobbi Cussins 2:08:52 Linda Swier 2:30:53 45-49 Patti Saltsgaver 1:47:05 Michelle Denully 1:49:34 Elizabeth Trunkey 1:51:37 Jesse Rodriguez 1:52:11 Dorothy Haffey-Shoecraft 1:52:46 Additional Subscribers Tammy Herzog 2:01:19 Stephanie Stebich 2:14:56 Kristina Wetzel 2:38:13 Jodi Murphy 2:41:01 Kristi Silvernale 3:03:32 50-54 Ronda Boyd 1:43:45 Maniac 200 1:45:16 Janet Yoest 1:46:51 Ann Coupe 1:50:09 Beverly Schubert 1:55:22 Additional Subscribers Denise Larson 2:10:22 Cindy Cardenas 2:12:50 55-59 Lizzie Lee 1:47:38 Kathryn Majorki 2:02:00 Linda Rowe-Oneal 2:05:21 Rose Castro 2:13:44 Rose Mednick 2:14:20 Additional Subscribers Susan Russell Hall 2:14:56 Jill Zajac 3:09:27 60-64 Donna Jackson 1:49:03 Barb Bumann 1:55:36 Ruth Bookwalter 2:32:17 Carolyn Horning 2:42:57 Deborah Greene 2:44:05 65-69 Janet Werner 2:37:22 Vickey Baker 3:10:45

Tacoma 10K MALES Top Five Overall Jonathan Lafler Michael Lynes CJ Godfrey Bryan Postma Kevin Olson 19 & Under Joe Horn Connor Winters Henry Mattingly

20-24 Jonathan Lafler 33:36 Elliot Smith 44:44 Bryan Zils 48:05 Brandon Dejong 53:41 Joshua Bear 54:18 25-29 CJ Godfrey 35:26 Nick Huff 40:05 Carl Newton 40:50 Mike Longo 41:12 Paul Johnson 46:16 30-34 Justin Sleasman 37:43 Travis Westfall 40:27 Christopher Templeton 43:39 Nathan Klosterman 44:27 Devin Pompa 44:41 35-39 Tomasz Gondek 45:49 Jason Vernon 49:38 Rudy Parreno 49:43 Trevor Redfern 51:12 Shane Anderson 51:21 40-44 Bruce Antonowicz 40:29 Ernest Wong 42:07 Sergio Rosales 44:39 Damon Durall 45:33 Tim Lusk 45:54 45-49 Michael Lynes 34:59 Dan Murphy 44:52 Steve Williamson 48:45 Alan Worthen 50:18 Scott Sadlier 51:04 Additional Subscribers Nathan Seiltz 52:31 John Hughes 55:28 50-54 Bryan Postma 35:56 Kevin Olson 37:08 Mitch Parker 39:11 Cary Lang 43:29 Krzysztof Kalicki 47:15 Additional Subscribers David Harrison 1:16:36 55-59 Dan Hudson 54:17 Braxton Carter 1:06:58 Larry Walker 1:07:41 Jack Shapton 1:13:04 William Clugston 1:13:54 60-64 Ron Chew 45:58 James Schultz 50:14 Stu Perry 59:43 Steve Landy 1:11:51 Lance White 1:39:55

FEMALES Top Five Overall 33:36 34:59 35:26 35:56 37:08 1:03:29 1:28:51 1:45:47

Janet McDevitt Stacy Cail Amber Morrison Kayla Evans Megan Newton 19 & Under Abby Callison Zella Hanson Holly Rouse

37:16 37:20 37:39 38:40 40:49 50:03 56:34 57:29

Kayla Mueller 59:42 Erin Adelmann 1:00:52 20-24 Kayla Evans 38:40 Amanda Dietzen 45:04 Ashley Hall 50:00 Katie Anderson 54:06 Laura Neal 54:15 25-29 Megan Newton 40:49 Bethann Grouell 42:10 Kelsi Canavan 45:06 Alicia Scott 48:01 Erin Hughes 48:09 30-34 Amber Morrison 37:39 Alicia Jackson 46:56 Courtney Pompa 50:30 Joseph Spaven 53:25 Kristin Gayle 54:15 Additional Subscribers Ellie Diehl 56:11 35-39 Stacy Cail 37:20 Molly Crowley 48:32 Jessi James 50:55 Kirsten Bolden 52:44 Amy Davis 52:58 40-44 Janet McDevitt 37:16 Deidre Tarkany 43:55 Aimee Price 47:56 Timea Tihanyi 50:31 Kristen Hughes 53:11 45-49 Ginger Callison 50:08 Valerie Frey 51:24 Nathalie Manfull 52:43 Lori Barnett 53:19 Ginger Richardson 53:55 50-54 Melisa Evangelos 49:44 Brenda Mann 51:39 Heidi Stead 57:29 Joanne Mykleburg 1:00:35 Pam Girdler 1:01:19 Marie Swofford 1:01:19 55-59 Tammy Wilson 53:25 Kaisa Swenddal-White 56:14 Joann Barrett 1:06:13 Leslie Noborikawa 1:09:31 Deborah L Pearson 1:10:45 60-64 Patti Endicott 57:09 Julie Donaldson 57:42 65-69 Karen Kasper 1:01:57 Jeannie Miller 1:32:02 70-74 Carol Grisso 54:05

Tacoma 5K MALES Top Five Overall Alex Crabill Chang Pak Cameron Butler Doug Babbitt Ben Kevan

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16:27 16:30 18:20 18:53 19:11

19 & Under Liam Johnston 20:57 Jake Stanley 21:24 Justin Scott 21:47 Isaiah Collazo 23:08 Alex Joy 23:11 20-24 James Jr. Martin 20:46 Sean Field-Eaton 23:04 Brandon Scott 23:40 Benjamin Conrad 24:45 Anthony Klonitsko 24:53 25-29 Alex Crabill 16:27 Chang Pak 16:30 Cameron Butler 18:20 Travis Nelson 21:10 Zack Taylor 21:18 30-34 Ben Kevan 19:11 Andy Dailey 22:20 Dan Hinkley 23:25 Andrew Fremstad 24:16 Aaron Watt 24:40 35-39 Greg McCloud 22:49 Adam Kulhawik 24:57 David Nason 25:38 Brad Hagseth 26:08 Mark Sanchez 26:13 40-44 Bill Johnston 21:23 Philip Roach 22:11 Warren Maltbie 22:53 Shane Phillips 26:05 Tim Boyle 27:49 45-49 Saul Mariscal 20:57 Kevin Forrest 22:52 Danny J McMillian 22:59 Kevin Kent 25:18 Robert Price 25:56 Additional Subscribers Mike Smith 31:58 Jeff Johnson 42:15 50-54 Doug Babbitt 18:53 Arthur Dunn 20:32 Ken Peper 21:15 Yannick Kiefert-Fourage 21:37 George Gonzalas 21:51 55-59 Brett Freshwaters 21:55 Lew Watt 28:24 Sidney Lee 30:11 Bob Martin 30:59 Greg Gorgen 33:15 Additional Subscribers Paul Evans 36:11 John Maxwell 37:54 60-64 Timothy Oguri 23:30 Steve Husko 25:01 Mitch Carlson 26:17 Steven Demel 27:52 Dale Jones 47:27 65-69 Cliff Johnston 26:19 Mike McCann 33:58 Ron Nilsen 34:41 Miles Stover 38:35

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results continued

Larry Welch 43:19 Additional Subscribers Robert Stephenson 1:18:00 70-74 Timothy Joslin Sr 27:36 Elbert Field 36:56 Larry Larsen 40:50 Ken Brownlee 48:14 Rusty Johnson 52:37

70-74 Judy Fisher 26:26 Joan Torfin 32:45 Ramona Wollenweber 37:05 Linda Evanson 39:06 Linda Rinker 57:55

FEMALES Top Five Overall

St. Patrick’s Day Dash 3.5 Miles

Kristi Houk 19:22 Kelly Golnik 23:32 Ayshalynn Perez 23:34 Dani Eldridge 23:38 Ashley Atkins 23:44 19 & Under Avery Drury 25:07 Emi Klein 25:21 Jillian Ory 25:55 Sariah Keister 26:08 Kristina Ihlen 26:17 20-24 Ayshalynn Perez 23:34 Dani Eldridge 23:38 Ashley Atkins 23:44 Megan Wrzesinski 24:36 Kelsey Atkins 24:44 25-29 Beau Perschbacher 23:54 Kelsi Wusterbarth 23:59 Robert Starkey 24:04 Lisa Dubois 25:25 Jaclyn Layton 27:11 30-34 Kristi Houk 19:22 Kelly Golnik 23:32 Andrea McKillip 26:49 Christine Baustian 26:57 Sarah Oyster 27:11 35-39 Kelley Maves 24:19 Kara Sanchez 25:47 Michelle Moorman 26:01 Jessica Bergh 27:47 Kim Leingang 28:02 Additional Subscribers Amy Baker 52:49 40-44 Lisa Swanson 24:11 Angela Gilliardi 24:54 Kris Tague 26:40 Trudy Zarella 27:14 Heather Cancil 28:10 45-49 Beth Horne 27:07 Gaylene Smith 27:43 Terri Scott 28:00 Stacey Friebel 28:41 Sue McMonigal 29:47 Additional Subscribers Kristine Buker 42:46 Marci Martin 44:15 50-54 Barb Hoehne 32:48 Gerrye Peaslee 34:38 Kris Smith 34:50 Cheri Johnson 35:40 Alice Repp 35:53 55-59 Christine Cason 30:03 Cheryl Lennon 31:17 Theresa Boyle 33:23 Sandy Smith 33:27 Donna Whisler 34:48 60-64 Elizabeth Scott 34:47 Patti Wilson 34:49 Pat Skrinar 35:19 Helen Myrick 35:22 Linda Schwab 38:23 65-69 Penny Holmes 37:06 Laura Nilsen 37:31 Nancy Larsen 40:50 Judy Brittain 47:10 Henri Ann Holt 52:48

March 16, Seattle

MALES Top Five Overall

Joe Gray 16:58 Bennett Grimes 17:18 Jordan Horn 17:20 Matt Teboo 17:22 Travis Boyd 17:24 17 & Under Trevor Sytsma 19:07 Tom Lane 21:15 Kawin Nikomborirak 21:36 Jack Bylund 22:09 Roscoe Ware 22:11 18-21 Steven Cleppe 22:41 Riley Schaefer 22:59 Joel Smith 23:06 Connor Lough 24:01 Wilson Jimenez 24:01 22-25 Bennett Grimes 17:18 Matt Teboo 17:22 Matthew McClement 17:24 Dan Sloat 18:24 Francisco Escobedo 19:08 Additional Subscribers Ed Smilde 21:44 Joseph Washington 41:22 26-29 Joe Gray 16:58 Jordan Horn 17:20 Travis Boyd 17:24 Tahoma Khalsa 18:09 Juan Taybeer 18:57 Additional Subscribers Brian Carroll 21:43 Ryan Brown 23:37 30-34 Eric Garner 17:45 Mark Mandi 17:57 Spencer Walsh 18:10 Scott Knackstedt 18:23 Bret Winegar 18:31 Additional Subscribers Andrew Bryant 21:24 Albert Seafeldt 26:27 35-39 Jimmy McArthur 20:35 Brian Martz 20:41 Dameon Hahn 20:44 David Martin 21:27 Ryan Wood 21:53 Additional Subscribers Brock Neighbors 25:19 40-44 Kevin Guiberson 19:32 Dave McCulloch 19:37 Glen Weissman 19:47 Colin Hawkes 22:07 Scott Whalley 22:27 Additional Subscribers Ken Weary 23:30 Marvin Gray 24:06 David Wilson 25:38 Joseph Lauzon 27:33 Shane Lewis 32:55 45-49 Lance Logan 20:05 Jeff Ware 21:21 Kevin McGinnis 21:37

NORTHWEST RUNNER

Dan Larson 22:30 Patrick Fahey 22:46 Additional Subscribers Tom Fitzmacken 22:55 Kevin Kent 28:01 Peter Beeson 40:52 50-54 John O’Hearn 20:29 Kevin McCrabb 21:46 Craig Kenworthy 22:22 Graeme Fell 22:32 Tim Bliss 24:04 Additional Subscribers Bob Arima 27:48 Mark Smith 28:59 Doug Marlatt 29:09 Steven Yee 29:14 Frank Yandrasits 31:03 Peter McKay 31:07 William Brown 50:22 55-59 J.D. Klingman 22:58 Craig Schieber 23:51 Thomas Rauen 25:15 Andrew Norton 26:02 Joe Streiff 26:14 Additional Subscribers Tim Bradford 27:36 Paul Olmsted 28:47 Wade Wessels 29:17 John Hanratty 29:26 Steve Morrison 29:38 Rafael Lamarca 31:50 Ronald Schumacher 32:04 60-64 Chuck Henry 25:26 Patrick McCarthy 26:45 Eric Beam 26:46 Mark Krueger 27:37 Earl Fenstermacher 27:41 Additional Subscribers Michael Shiach 29:06 Denny Nelson 29:17 Patrick Gray 29:42 Monte Enbysk 45:25 Keith Collingwood 59:38 65-69 Frank Bozanich 25:18 Jim McGill 26:34 Peter Scott 28:45 Bob Chaffeur 29:18 James Caesar 31:51 70 & Above Chris Steer 27:05 John Wrobleski 32:58 Al O’Brien 33:19 Robert Jeffers Schroder 34:54 Mike Lewis 34:59 Additional Subscribers Robert Bergman 41:56 Robert Campbell 48:57

FEMALES Top Five Overall

Kristen Carter Rose Wetzel Megan Heyer Kate Bradshaw Alison Mandi 17 & Under Emma Sjolund Madison Colley Kathleen Riordan Elizabeth McCann Jackie McVay 18-21 Danielle Wieck Jennifer Hickey Mackenzie Hezel Rebecca Velasco Melodie Nagasawa 22-25 Katie Conlon Carey Parker Molly O’Callahan Rachel Williamson Keara Collins

19:13 19:52 20:02 20:03 20:17 22:55 23:51 24:44 24:44 26:24 25:41 26:07 29:56 30:19 30:24 22:02 22:54 24:11 24:27 25:14

w w w . n w r u n n e r. c o m • M AY 2 0 14

26-29 Kristen Carter 19:13 Kimber Hinson 20:28 Anita Campbell 21:10 Caroline Koplowitz 23:01 Kerri Benzenberg 23:08 Additional Subscribers Lucy Flynn 24:07 Saskia De Jonge 30:52 Katie Dale 33:33 30-34 Rose Wetzel 19:52 Megan Heyer 20:02 Kate Bradshaw 20:03 Alison Mandi 20:17 Kristi Houk 20:40 Additional Subscribers Amber Farthing 21:24 Meghan Lyle 21:45 Rhea George 23:31 35-39 Danielle Henty 23:29 Tara Kelly 24:46 Sherry Bourzac 25:15 Jamien Murphy 26:01 Erin Sebby 26:17 Additional Subscribers Heather Stariha 28:01 Heather Free 29:54 Megan Bradley 34:42 Michelle Halbert 41:08 Christy Bemis 58:38 40-44 Michelle Volz 22:49 Sophia Danenberg 24:08 Margaret Lang 25:29 Jennifer Margolis 26:21 Janeen Arnold 27:18 Additional Subscribers Shari Wright 28:30 Ni Chintakananda 29:18 Sheila Springer 41:13 Colleen Farrell 44:33 45-49 Susan Ward 23:41 Liz Wilson 23:59 Cresey Maher 24:08 Lynne Russell 26:17 Vonni Sytsma 26:19 Additional Subscribers Ruthie Smith 36:23 Carolyn Gross 36:41 Amy McCollum 39:23 50-54 Michelle Andre 24:38 Patti Crookshank 27:00 Naomi Mason 27:37 Molly Hagerty 27:44 Rana Campbell 27:54 Additional Subscribers Anita Canonica 38:22 Dianna Anderson 1:00:31 55-59 Regina Joyce 23:31 Carol Sexton 26:08 Melissa Rivelo 28:09 Allison Moen 29:38 Wendy Jones 29:52 Additional Subscribers Ann Taft 30:12 Nancy Loizeaux 36:01 Connie Schmidt 38:51 60-64 Marti Murphy 29:11 Julie Barrans 29:44 Colleen Engle 33:18 Debby Burrows 34:32 Suzanne Stevens 35:20 Additional Subscribers Laura C. Downey 36:32 Elizabeth Buchanan 39:54 Leslie Giblett 42:43 65-69 Carol Spear 32:10 Cathy Ferbrache-Garrard 35:17 Signe Olausen 35:19 Linda Benefiel 35:41

Sue Fauerbach 70 & Above Judy Fisher Carol Kennedy Sally Krie Holly Hall Reta Worden

36:29 28:41 37:07 44:20 47:05 48:40

Melissa McGinnis 1:58:10 Additional Subscribers Sarah Melde 1:59:55 Sue Padden 2:09:12 60-69 Judith Roberts 2:04:53

FSRC 20 Miles

FSRC Reso Run #4 – 20K & 20 Miles March 22, Steilacoom

20K MALES Top Five Overall

Jesse Stevick 1:15:37 Keith Lerew 1:26:31 Andy Piercy 1:26:37 Allen Culp 1:29:33 Fred Wedam 1:30:12 30-39 Jesse Stevick 1:15:37 Allen Culp 1:29:33 Brock Neighbors 1:33:28 Beau Stange 1:35:45 Tim Weldin 1:39:20 40-49 Jeff Fuller 1:34:43 Mike Elrod 1:37:58 50-59 Keith Lerew 1:26:31 Andy Piercy 1:26:37 Alan Melling 1:36:09 Tim Dougherty 1:41:47 Steve Roach 1:45:26 Additional Subscribers Dean Stolz 1:58:07 David Sherman 2:28:44 60-69 Fred Wedam 1:30:12 Earl Fenstermacher 1:45:57 John Marsteller 1:46:23 Ron Copstead 1:47:17 Cliff Johnston 1:50:09 70 & Above John Schmidt 2:29:08

FEMALES Top Five Overall

Katie Conlon 1:16:20 Becky Hutchinson 1:24:26 Robyn Hefner 1:25:09 Thury Gudmundsdottil 1:27:42 Nikki Jensen 1:30:48 19 & Under Mary Fuller 1:34:48 20-29 Katie Conlon 1:16:20 Nikki Jensen 1:30:48 Sarah Marter 2:15:35 Ashley Schuster 2:24:52 30-39 Becky Hutchinson 1:24:26 Robyn Hefner 1:25:09 San Lord 1:37:46 Marilisa Elrod 1:57:32 Marny Howell 2:01:35 40-49 Amber Cruzan 1:35:17 Colleen MacDonald 1:54:06 Julsimo Frankenberger 2:04:48 Sophia Petro 2:09:15 50-59 Thury Gudmundsdottil 1:27:42 Julie Ainsworth-Taylor 1:32:52 Melisa Evangelos 1:46:11 Lorraine C.-Doyle 1:55:12

MALES Top Five Overall

Alex Kimura 2:07:23 Bob Brennand 2:13:36 Gary Cooper 2:15:19 Michael Brisbois 2:20:09 Vince Davis 2:22:46 20-29 Alex Kimura 2:07:23 Michael Vaccaro 2:50:18 Troy Marter 2:53:35 30-39 Aleksey Guyvoronsky 2:27:53 Pelham Vancooten 2:52:15 40-49 Vince Davis 2:22:46 John Spannuth 2:27:08 Mark Brinkhaus 2:28:06 Peter Stackpole 2:29:31 Kirk Sall 2:33:56 50-59 Bob Brennand 2:13:36 Gary Cooper 2:15:19 Michael Brisbois 2:20:09 Buddy Dale 2:22:52 Dan Friesen 2:24:39 Additional Subscribers Steve Politakis 2:26:03 John Becker 2:33:14 Daniel Mendes 2:37:40 60-69 Doug Beyerlein 2:29:06 Andy Lyle 2:50:28 Terry Wong 2:51:00 Roger Ford 2:59:00

FEMALES Top Five Overall

Jennifer Lange 2:22:19 Camille Shiflett 2:25:21 Shelly Hack 2:29:39 Larissa Ralph 2:34:55 Ulrike Krotscheck 2:37:51 30-39 Larissa Ralph 2:34:55 Ulrike Krotscheck 2:37:51 Jerene Swisher 2:46:04 Crystal Whittier 2:47:20 Elizabeth Blankenship 3:19:05 40-49 Jennifer Lange 2:22:19 Camille Shiflett 2:25:21 Shelly Hack 2:29:39 Andrea Ryker 2:38:09 Jenny Appel 2:47:31 50-59 Sue Maybee 3:00:27 Laura Zeffer 3:17:02

Mercer Island Half, 10K & 5K March 23, Mercer Island

Half Marathon MALES Top Five Overall John Ricardi Justin Houck Joshua Ricardi

1:08:30 1:10:29 1:12:39

Justin Johnson 1:13:09 Andrew Hillier 1:13:45 19 & Under Sam Stickney 1:26:18 Matthew Skelton 1:28:21 Dylan Tom 1:33:45 Kosay Hartmann 1:36:08 Egor Maksimenka 1:41:15 Additional Subscribers David Wilson 1:45:24 20-24 Kolter Grigsby 1:14:32 Ari Schorr 1:16:51 Michael Drogalis 1:21:28 Jungtae Kim 1:33:09 Nate Bannick 1:36:04 25-29 John Ricardi 1:08:30 Justin Houck 1:10:29 David Guerdan 1:15:56 James Moore 1:18:31 Derek Reiff 1:23:45 30-34 Joshua Ricardi 1:12:39 Justin Johnson 1:13:09 Pete Hanson 1:14:42 Tyler Nugent 1:16:48 Aaron Scheidies 1:16:51 Additional Subscribers Robert Nelson 1:20:24 Andrew Bryant 1:25:33 Michael Nguyen 1:33:33 Sherrard Ewing 1:42:58 35-39 Gabriel Kliot 1:14:47 Shaun Frandsen 1:15:34 Jason Stoddart 1:18:08 Ryan Archer 1:19:20 Darren Hulst 1:21:05 40-44 Andrew Hillier 1:13:45 Zachary Ames 1:19:29 Ben Lane 1:19:39 Joon Song 1:20:53 Kevin Donovan 1:23:39 Additional Subscribers David Wilson 1:42:22 Miha Kralj 2:03:19 45-49 John Heikkila 1:24:11 Craig Dickson 1:25:39 Troy Black 1:27:13 Michael Podell 1:27:47 Brent Cunningham 1:28:10 Additional Subscribers Douglas Weigel 1:43:42 Matthias Lee 1:58:35 Wesley Roberts 2:08:37 Doug Simon 2:35:52 50-54 Brad Anawalt 1:22:26 Bob Harrison 1:24:58 Mark Westerheide 1:27:59 Dale King 1:29:38 Carl Rossi 1:31:52 Additional Subscribers Michael Brisbois 1:35:49 Rene Van Doorn 1:39:51 Steven Yee 1:41:57 John Colvard 1:44:34 Brian Lindeman 1:55:20 Vince Slupski 2:13:44 55-59 Mike Koslosky 1:29:19 Al Mayer 1:33:27 Kent Harrison 1:34:51 Daniel Wetzel 1:34:56 Craig Schieber 1:35:45 Additional Subscribers Daulot Fountain 1:36:21 Barry Baker 1:42:13 Earle Oda 1:49:42 Chuck Stempler 1:49:49 Keith Brewe 1:53:13 Steven Lee 2:11:10 60-64 Jon Hechler 1:37:05 Rob Rogers 1:41:35 Robert Kelly 1:43:17

George Gullufsen 1:46:08 Scott Kennard 1:46:41 Additional Subscribers Jeff Poppe 1:51:05 David Jones 1:57:32 Patrick Hogan 1:57:36 Bill Bogue 2:35:37 Gary Walker 2:57:32 Monte Enbysk 3:17:25 Keith Collingwood 3:30:41 65-69 John Knudson 1:50:16 Ted Coulson 1:51:58 James Cornelison 1:57:29 Keith McClure 2:02:56 Robert Schlosser 2:06:57 Additional Subscribers Michael Sinnett 2:52:57 Steve Frederickson 2:55:23 70-74 Don Cox 1:49:57 Ronald Olsen 1:50:34 Tom Alberts 1:57:20 Gary Sergeant 2:20:23 Gil Holzmeyer 2:22:00 75 & Above Bill Iffrig 1:47:18

FEMALES Top Five Overall

Ruth Perkins 1:17:37 Trisha Steidl 1:25:33 Karen Craddick 1:25:40 Milah Frownfelter 1:26:54 Bess McKinney 1:27:29 19 & Under Sydney Zeldes 1:43:40 Chloe Michaels 1:43:50 Mary Rose Vu 1:44:04 Emma Kroll 1:48:17 Abigail Ruddick 1:54:16 20-24 Laura Lavezo 1:32:06 Marnie Hogue 1:35:19 Claire Woodard 1:35:41 Kaytlyn Beres 1:37:50 Kristin Goodsell 1:38:54 25-29 Karen Craddick 1:25:40 Adrienne Nova 1:29:44 Claire Giuliano 1:32:48 Lauren Rock 1:33:05 Anneke Thompson 1:33:33 Additional Subscribers Lucy Flynn 1:38:17 Nikki Dodd 2:11:51 30-34 Ruth Perkins 1:17:37 Bess McKinney 1:27:29 Sarah Getty 1:29:39 Meghan Manaois 1:30:28 Lindsey Doermann 1:31:49 Additional Subscribers Rebecca Mann 1:35:08 35-39 Trisha Steidl 1:25:33 Milah Frownfelter 1:26:54 Kelly McKean 1:29:32 Andie Roff 1:34:41 Jennifer Winkler 1:35:28 Additional Subscribers Antje Russell 1:55:22 Michelle Miller 2:11:54 Ilana Balint 3:03:29 40-44 Jodie Isomura 1:31:38 Tiffany Crumbaugh 1:32:34 Anne Theisen 1:32:41 Kellly Glanville 1:32:51 Lisa Steilen 1:36:32 Additional Subscribers Jennifer Rozler 1:42:10 Linda Swier 2:29:07 45-49 Rachel Scheiner 1:39:02 Lisa Scher 1:40:58 Hilary Patrick 1:45:05 Carol Peterman 1:45:09 Maureen Kenny 1:45:56

Additional Subscribers Annie Vu 1:49:24 Dagmar Fronek 1:57:22 Anastasia Duarte 2:18:26 Vicki Childs 2:54:51 Erin Nolan 3:00:52 Tracy Brown 3:39:09 Patricia Wilson 3:43:11 50-54 Nancy Delanoy 1:36:43 Cheryl Mercer 1:46:13 Rachel Debusk 1:50:57 Susan Ryan 1:52:19 Donna Beard 1:53:49 Additional Subscribers Tina Ross 2:09:13 Elizabeth Green 2:32:01 55-59 Kerry Jones 1:41:37 Cynthia Stout 1:47:16 Lauren Fournier 1:48:13 Deb Campbell 1:56:08 Mina Garingo 1:56:40 Additional Subscribers Nancy Beyer Cannon 2:03:30 Sabina Havkins 2:03:35 Susan Runyon 2:03:55 Nancy Loizeaux 2:20:59 Deb Youngblood 2:27:46 Lauren Eagan 3:47:36 60-64 Carol Coram 2:01:01 Gay Hunter 2:04:08 Mary Mueting 2:05:03 Susan Hecht 2:13:21 Huong Delabar 2:21:58 Additional Subscribers Rembie Krattli 2:30:11 Leslie Giblett 3:10:01 Patty Flanagan 3:33:10 65-69 Carol Hodovance 2:29:47 Rachelle Meenach-Ligrano 2:33:41 Pamela Young 2:56:11 Linda Sholano 3:10:21 Kathryn Scearce 3:10:22 70-74 Judy Fisher 1:52:12 Sylvia Angel 2:42:46 Connie Missimer 3:15:25 75 & Above Astrid Berg 2:35:39

Giving our Soldiers Permission To Start Dreaming

HALF MARATHON 2 MILE & KIDS FUNRUN GIG HARBOR, WA

9.28.2014

Mercer 10K MALES Top Five Overall

Nick Johnson 36:39 Alastair Murray 37:31 Bayron Najera 38:09 Adam Grambo 38:16 Ryan Perovich 38:35 19 & Under Christian Avilez 43:54 Jasper Hugunin 45:40 Jason McRuer 46:45 Alex Igra 48:46 Ethen Boyle 51:09 20-24 Alastair Murray 37:31 James McCollum 45:33 Matthew Richman 45:45 Paul McGee 57:22 Ian Tierney 1:04:34 25-29 Nick Johnson 36:39 Domhnall Wildy 38:56 Ben Logsdon 40:27 Brent Waller 40:42 Adam Oster 44:14 30-34 Bayron Najera 38:09 Adam Grambo 38:16 Peter Lohrmann 38:51 Max Kingsbury 40:33 Kenny Towner 42:45

Course wraps through beautiful Gig Harbor, ending at the YMCA. Lined with tons of spectators, this is a truly inspiring event. RUN · CHEER · VOLUNTEER · SUPPORT find more information at

RaceForASoldier.org

The

Companies

photos by OnTheRunEvents.com

M AY 2 0 14 • w w w . n w r u n n e r. c o m

NORTHWEST RUNNER

results continued

35-39 Ryan Perovich 38:35 Ancil Humphrey 40:48 Paul Rickey 41:47 Brady Gustafson 43:10 Dan Ronco 43:42 40-44 David MacAluso 42:40 Brad Sanjule 44:20 Adam Kim 45:05 Mark Rowe 46:24 Chris Neil 50:35 Additional Subscribers Jason Massman 1:07:53 45-49 Patrick Morley 48:52 Felix Del Toro 49:31 Dan Veljovich 50:28 Kevin Merritt 50:32 Sean Batty 51:35 50-54 Mitch Parker 39:43 Christopher Jarvis 41:38 David Baker 43:06 George Gonzales 43:11 Ralph Katsman 48:02 Additional Subscribers German Rangel 50:14 55-59 Steve Surface 44:25 Neal Brown 47:50 Timothy Blood 54:32 Gerald Eysaman 55:27 Daniel Pyne 59:35 60-64 Robert Dallain 48:03 Thomas Meagher 57:41 Sandy Becker 1:03:40 David Patterson 1:03:56 William Papa 1:34:56 70-74 Keith McConnell 1:01:27 Yohji Kameoka 1:03:36 William Daniel 1:12:22 Donald Hawkins 1:18:55

FEMALES Top Five Overall

Allie Moore 38:27 Marti Riemer 39:39 Erica Pitman 39:49 Beth Steen 42:46 Jodi Defenbaugh 43:29 19 & Under Ella Hensey 48:50 Maggie Baker 48:51 Robby Blood 54:32 Kaya McRuer 55:59 Mithril Hugunin 56:38 20-24 Margaret Knight 46:12 Caitlin Yates 51:22 Erin Best 51:30 Carlee Morgan 54:42 Megan Albert 56:01 25-29 Allie Moore 38:27 Morgan Root 45:13 Jesika Heidloff 45:16 Melissa Brown 47:05 Meagan Peterson 49:21 30-34 Erica Pitman 39:49 Beth Steen 42:46 Jodi Defenbaugh 43:29 Catherine Waddell 45:43 Robyn Wilson 46 :00 35-39 Abigail Hook 43:50 Kathryn Armstrong 44:37 Christine Bourne 48:25 Margo Young 49:50 Ellen Tennis 50:27 Additional Subscribers Christy Bemis 1:38:21 40-44 Marti Riemer 39:39 Flo Booth 44:24

Kirsten Nesholm 46:19 Kristen Hughes 53:48 Kathleen Taylor 54:15 Additional Subscribers Nancy Urner 56:14 45-49 Vicky Donnel 46:31 Joelle Heikkila 48:40 Erin Marckel 50:37 Brooke Coates 53:03 Emer Hensey 58:41 50-54 Fawn Freeman 51:54 Nancy King 53:49 Jenny Guttman 54:57 Judy Kimelman 56:07 Lucille Schweiss 58:51 55-59 Kari Page 53:58 Anne Frantilla 1:01:15 Laurie Daniel 1:02:15 Lesley Kalmin 1:03:17 Clarise Mahler 1:03:48 Additional Subscribers Cynthia Kuni 1:05:12 60-64 Sarah Lamoree 59:59 Colleen Engle 1:00:42 Janet Zielasko 1:01:15 Kathy Gibbs 1:01:27 65-69 Sue Fauerbach 1:06:39 Ettie Goldy 1:11:19 Robin Johnson 1:40:15 Patricia Chappon 1:41:13

Mercer 5K MALES Top Five Overall

Tyler Tanta 18:43 Bret Lane 19:15 Carl Laviolette 20:10 Conrad Saam 20:23 Sean Sigmon 20:32 19 & Under Tyler Tanta 18:43 Dil Thiagarajan 21:39 Kian Carson 21:48 Liem Tu 21:50 Matthew List 22:29 20-24 Manmir Athwal 28:29 James Oppenheimer 29:51 Derek Bradley 31:29 Justin Lee 32:45 Chris Lesoussier 42:21 25-29 Carl Laviolette 20:10 Joseph Hella 27:21 Robert Williams 27:57 Chris Homer 28:30 Justin McConachie 28:37 Joel Peterson 28:37 30-34 Ed Connery 22:33 Ryan Kuja 22:56 Shaun Screna 26:49 Collin Horn 27:44 Trent Anderson 28:25 35-39 Conrad Saam 20:23 Daniel Winckoski 25:34 Mark Eilinger 26 :00 Jason Boeh 29:25 Dale Kirry 29:35 40-44 Alex Zahajko 22:53 Dave McCarthy 25:05 Mike Selman 26:46 Neil Rhodes 26:55 Chad Kopkas 27:04 Additional Subscribers Jeff Kercher 35:18 45-49 Sean Sigmon 20:32 Bradley Vollegraaf 23:52

NORTHWEST RUNNER

Corey McMillan 24:39 John Bradley 25:21 Luciano Hunziker 25:48 50-54 Bret Lane 19:15 Michael McBride 24:03 Joe Campos 28:55 Jim Sander 30:14 Wim Vanderspek 31:23 55-59 Steven Angell 22:40 Stephen Lee 28:50 Kevin Peck 31:21 Howard Schneiderman 31:22 Donald McGill 32:14 60-64 William Waters 21:16 Bill Robertson 25:36 Peter Struck 30:24 David Tootill 30:26 George Bennett 31:18 65-69 Wayne Paulson 27:01 Paul Ladniak 28:06 Don Hemovich 30:06 Marvin Negrin 30:25 Richard Billingham 35:20 70-74 Dick Carlisle 28:16 Gil Purschwitz 33:47 Dennis Su 42:24 Rod Jennings 1:05:55 John Weinberg 1:10:50 75 & Above Dell King 33:23 Fred Locke 33:54 Woody Pang 35:28 Larry Barsher 43:11 Robert Campbell 44:14

FEMALES Top Five Overall

Rebecca Ledsham 21:34 Christina Crow 22:02 Suzanne Olson 22:14 Linda Williams Rorem 22:44 Valerie Liao 22:55 19 & Under Rebecca Ledsham 21:34 Christina Crow 22:02 Valerie Liao 22:55 Elly McMillan 23:41 Catherine Harrison 24:39 20-24 Marielle Gagnier 27:47 Aman Manhas 28:29 Julia Marsh 29:34 Kathryn Roeber 29:45 Cecelia Phan 29:45 25-29 Christina Guerdan 26:15 Samantha O’Reilly 26:33 Melissa Smith 28:30 Ellen Tatarsky 29:01 Casey Atchinson 29:11 30-34 Heather Hall 23:43 Jessica Secan 26:16 Chandra Carlisle 28:45 Nina Cuneo 29:06 Ashley Crawly 29:06 Additional Subscribers Beverly Fichtenberg 57:01 35-39 Jennifer Lopez 25:31 Elisabeth Root 26:41 Corrina Black 27:47 Michele Leslie Potter 27:59 Katie Zappala 28:22 40-44 Cheryl Zahajko 23:15 Yoerin Yang 25:17 Katherine Wade-Easley 25:52 Candace Berde 26:38 Gosha Spiess 27:44 Additional Subscribers Michelle Miller 34:48

w w w . n w r u n n e r. c o m • M AY 2 0 14

45-49 Suzanne Olson 22:14 Vicky McMillan 25:44 Linda Minami 26:09 Cherish Whyte 26:24 Kari Tanta 27 :00 50-54 Linda Williams Rorem 22:44 Wendy Walker-Bell 29:32 Ann Galbraith 31:30 Barb Meyer 31:52 Janet Wilson 32:09 Additional Subscribers Dawn Glinsmann 42:31 55-59 Ann Taft 24:41 Trudy Catterfeld 36:22 Michele Guerrini 36:40 Dori West 37:59 Coleen Militich 38:05 60-64 Edie Cox 30:25 Dorothy Henry 31:32 Huong Phan 33:45 Mary Ahlbeck 34:04 Beverly Schmidt 38:08 65-69 Jean Tinnea 51:14 Jane Hanson 53:51 Janece Neyland 56:26 Sunanta Kulthol 59:24 Cindy Stachelek 59:26 70-74 Carol Kennedy 33:07 Norma J Vandneberghe 51:00 Lynn Soliday 55:27 Sheila Lyon 56:29 Mary Fichtenberg 56:59 75 & Above Carol Freedman 50:55

Tulip Run 5 & 2 Miles April 5, Burlington

5 Miles MALES Top Five Overall

Justin Johnson 27:18 Collin Magnusson 27:27 Alain Salomon 28:02 Kevin Saur 28:06 Peter Oviatt 28:12 19 & Under Collin Magnusson 27:27 Derek Holz 30:27 Michael Barene 30:53 Riley Hawkins-hecock 31:25 Dawson Andrews 34:35 20-29 Bryce Hoefer 28:29 Paul Young 29:28 Griffin Nielsen 31:46 Chris Pierson 33:36 Morgan Nielsen 34:04 30-39 Justin Johnson 27:18 Kevin Saur 28:06 Tony Feiter 32:49 Kevin Lisser 34:11 Brian Atkins 35:57 Additional Subscribers Tom Hill 40:02 40-49 Alain Salomon 28:02 Peter Oviatt 28:12 David McCulloch 28:41 John Kirker 30:03 Mike Holz 32:10 Additional Subscribers Don Sorensen 33:24 50-59

Russ Otani 31:10 Mark Westerheide 31:41 Jerry Crofoot 33:11 Chuck Dooley 35:09 Patrick Phares 37:38 Additional Subscribers Mark Mitchell 40:13 60-69 Ray Leone 34:18 William Waters 34:56 Ron Chew 36:56 Bill Pech 37:43 Bill Staffenhagen 39:30 Additional Subscribers Stephen Sauder 44:24 Mike Simpson 47:31 Jerry Marshall 53:47 70 & Above Roger Barber 48:41 Peter Haase 52:58 Clifford Rowe 55:43 William Daniel 56:01 Charles Milliman 1:05:25

FEMALES Top Five Overall

Serena Tyran 31:53 Andrea Eiseman 32:06 Zanna Sullivan 33:22 Rosie Kirker 33:56 Brianna Bischof 34:25 19 & Under Serena Tyran 31:53 Zanna Sullivan 33:22 Rosie Kirker 33:56 McKenzie Roque 34:47 Grace Berner 47:04 20-29 Brianna Bischof 34:25 Paige Deru 38:15 Kristin Eaton 41:01 Melissa Chehade 42:04 Shelly Guzman 42:16 30-39 Andrea Eiseman 32:06 Leah Bosman 36:54 Sharon Lorenzen 38:44 Erin Thorne 39:10 Kristin Maricich 40:41 Additional Subscribers Stacy Clark 48:20 Laura Frederick 50:47 40-49 Kelly Otis 37:01 Elizabeth Dixon 40:25 Janine Cook 42:34 Lissa Lloyd 42:42 Kristin Murray 45:11 Additional Subscribers Tracy Hancock 47:18 50-59 Theresa Westfall 35:40 Elaine Wright 41:54 Mary Schlosser 41:56 Ann Rinehart 42:15 Beverly Beppler 44:21 Additional Subscribers Juli Taylor 45:28 Lois Peterson 52:53 Alyeen Barry 1:01:35 Barbara Johnson 1:40:18 60-69 Josie Huerta 38:58 Cindy Hay 52:32 Marie Anti 54:14 Dianne Ray 1:22:39 70 & Above Josephine Rowe 57:59 Flora Young 1:09:23

Tulip 2 Miles MALES Top Five Overall Jonathan Ubben Ed Sullivan Spencer Otis

12:12 13:08 13:26

Andrew Fountain Michael Smith 19 & Under Spencer Otis Gunnar Pedersen Landon Sturdevant Justin Selvig Tristan Cook 20-29 Jonathan Ubben Matthew Valley bethany loya Casey Muhlhauser JJ Vervaart 30-39 Stephen Whitten Peter Boyd Jeremy Sapp Mic Chehade Brent Frisbee 40-49 Andrew Fountain Michael Smith Mark Selvig Terry Carlson John Densmore 50-59 Ed Sullivan John Benish Raymond Rees James Catino John Cline 60-69 Leo Huerta Paul Ladniak David Erickson Gary Grimnes Brian Soneda 70 & Above Roar Irgens Larry Larsen Bill Arnett John Baker Ed Gaylard

FEMALES Top Five Overall Kristen Garcia Petra Armstrong Emmie Sullivan Lainey Lesh Madeline Wing 19 & Under Kristen Garcia Petra Armstrong Emmie Sullivan Lainey Lesh Madeline Wing 20-29 Connie Grimnes Katie Sinnema Caitlyn Ohlsen Genevieve Bryant Courteney Badarni 30-39 Erika Powers Shannon Sapp Valerie Mccormack Jenny Bergsma Laura Hill 40-49 Tamara Straub Amy OReilly Lesley Wing Joy Backman Maija Sorensen 50-59 Hanuschka Brionez Cynthia Rogers Joyce Cole Nancy Hoefer Dana Perry 60-69 Kathy VanderLeest Margaret Ubben Nancy Larsen Sally Sinnema

14:04 14:31 13:26 14:32 14:53 14:56 15:37 12:12 14:49 17:49 19:21 19:43 16:20 19:03 19:11 19:15 19:37 14:04 14:31 14:43 15:45 17:04 13:08 14:52 18:04 18:27 19:27 16:53 17:08 22:21 22:27 24:21 21:06 23:45 25:24 28:13 31:27

11:53 12:15 12:36 12:54 13:01 11:53 12:15 12:36 12:54 13:01 19:04 19:05 19:21 19:31 19:33 18:45 19:10 19:58 20:36 22:11 16:16 19:22 19:22 19:49 20:02 15:14 16:02 17:59 18:11 20:06 20:29 21:00 23:45 26:42

results continued

Sue Simonseth 26:53 70 & Above Geraldine Faessler-Gray 28:17 Barbara Irgens 29:06 Betsy Cave 34:58 Sharon Minor 39:58 Carol Walton 42:10

Yakima River Canyon Marathon April 5, Ellensburg

MALES Top Five Overall

Scott Traver 2:43:57 Jeff Hashimoto 2:48:02 Jim Courrier 3:01:19 Tony Phillippi 3:06:42 Kelly Lawson 3:06:56 19 & Under Benjamin Harbaugh 3:53:48 Kolby Lenoir 4:11:38 Brandon Sampson 5:33:38 20-24 Scott Traver 2:43:57 Scott Gault 3:17:25 Derek Worthen 3:27:34 25-29 Ben Demeerleer 3:10:36 Antonio Espinoza 3:15:07 Jose Rodriguez 3:36:30 Alexis Pearce 3:47:12 Stephan Delaney 4:03:08 30-34 Michael Frantz 3:11:44 Joseph Pitt 3:18:59

Steve Walters 3:25:03 Geb Brown 3:31:28 Oswaldo Plascencia 3:42:46 35-39 Craig Hanela 3:45:07 Patrick Garrison 3:56:08 Jean-Gael Reboul 3:56:43 Sarav Karunanithi 4:07:52 Ross McMahon 4:17:29 40-44 Jeff Hashimoto 2:48:02 Jim Courrier 3:01:19 Peter Trussas 3:13:42 Rustom Anklesaria 3:26:43 Roger Chou 3:28:02 Additional Subscribers Matt Stroshane 3:45:01 45-49 Kelly Lawson 3:06:56 Vincent Davis 3:14:42 David Spooner 3:18:47 Michael Rumer 3:26:22 Kevin Meenaghan 3:37:18 Additional Subscribers Jim Nau 3:52:18 50-54 Tony Phillippi 3:06:42 Kevin Martinell 3:07:46 Joe Buckentine 3:25:05 Fred Harris 3:25:17 David Holmen 3:25:48 Additional Subscribers Dean Kayler 3:38:31 Steven Yee 3:41:22 Ken Gordon 4:31:45 Robert Eichelsdoerfer 4:46:52 55-59 Ken Ellis 3:08:25 Jerry Mark 3:23:38 Gary Kobold 3:38:46 Randy Mason 3:47:03 Bruce Newell 3:50:13 Additional Subscribers

David Jackson 4:34:50 Ray Shaw 6:27:08 60-64 Trevor Penford 3:16:26 Marc Frommer 3:41:21 Ralph Borders 3:44:59 Larry Lober 3:57:13 Ken Briggs 4:12:41 Additional Subscribers Michael Shiach 4:47:17 Tim Stensen 5:33:00 65-69 Ron Fleming 4:08:46 Ronald Fowler 4:24:49 Ron Adams 4:25:37 Bill Voiland 5:12:31 Daniel Cumming 5:13:33 Additional Subscribers Steve Frederickson 6:28:04 David Jones 7:22:23 Rick Haase 7:33:30 70-74 Jack Courrier 4:09:18 Eb Engelmann 4:17:37 Gary Otheim 5:05:30 Jim Boyd 5:26:24 Max Welker 5:39:20 Additional Subscribers Dennis Gelvin 6:00:16 Herb Allen 6:28:49 Joe Henderson 6:33:33 Rich Menzel 6:58:30 Jon Nevitt 7:33:25 75-79 Roger Macmillan 6:10:25 Evan Fagan 7:01:56 Eugene Defronzo 7:26:49 Gilbert Barerra 7:45:09 Jr Phillips 8:22:42 80 & Above Alan Morton 5:14:20 Keith Wood 5:44:14 Mel Preedy 8:45:31 Bill Halm 8:48:42

Bob Dolphin

45-49 Dawn Wagner 3:56:00 Jesse Rodriguez 4:04:53 Sapphire Chen 4:09:57 Sheri Boyd 4:10:07 Melinda Scharf 4:22:43 Additional Subscribers Terri Gray 4:24:34 Paige Denison 5:34:20 Anne Hernandez 5:40:43 Diana Robinson 5:44:33 50-54 Cj Swan 3:34:47 Mary Richards 3:45:05 Yy Yoon 3:52:54 Keely Linn 3:53:30 Becky Riley 3:55:02 Additional Subscribers Dawn Bellevue 6:37:27 Jane Herzog 7:06:12 55-59 Susan Mitchell-Miller 4:24:22 Kristi Evans 4:27:43 Ginny Codd 4:42:41 Marcia Hildebrandt 4:46:50 Dianne Bowman 5:05:29 Additional Subscribers Jill Zajac 6:40:04 60-64 Gay Hunter 4:45:27 Cheri Pompeo 4:52:05 Lori Wong 5:24:01 Fran Libasci 5:41:31 Ruth Morley 5:59:24 65-69 Gunhild Swanson 4:30:12 Alice Schneider 5:53:57 Margret Bethel 7:33:57 Linda Felver 8:42:28 Cathy Troisi 9:22:08 70-74 Sharon Carroll 5:21:12

9:22:07

FEMALES Top Five Overall

Nicki Hugie-Terry 2:59:02 Annie Thiessen 3:13:02 Jacqueline Post 3:16:22 Shannon Deboer 3:16:56 Alyson Littman 3:19:24 19 & Under Jennifer Jackson 4:18:49 Jocelyn Padilla 6:29:51 20-24 Erika Jensen 3:41:42 Jessie Burch 4:26:25 Logan Amstadter 4:26:25 Jenni Hickey 4:26:57 Sara Tepfer 4:33:38 25-29 Nicki Hugie-Terry 2:59:02 Shannon Deboer 3:16:56 Karin Buchmann 3:35:03 Stephanie Cooke 3:41:25 Lucy Cutler 3:47:50 30-34 Jacqueline Post 3:16:22 Shelaine Dolce 3:21:30 Meg Elwell 3:25:51 Sarah Deming 3:29:00 Juli Adelman 3:38:04 Additional Subscribers Leslie Miller 4:39:46 35-39 Faye Britt 3:43:07 Megan Johnson 3:46:23 Rebecca Herr 3:55:56 Jamie Dildy 3:58:23 Julie Wells 3:59:03 40-44 Annie Thiessen 3:13:02 Alyson Littman 3:19:24 Michelle Brown 3:23:01 Robin Sayed 3:31:12 Miranda Bachman 3:32:33

Ad Index RACES Apple Blossom Runs. . . . . . . . . . . . . . . . . . 51 Bare Buns Run. . . . . . . . . . . . . . . . . . . . . . . . . 9 Beach to Chowder. . . . . . . . . . . . . . . . . . . . 67 Bellingham Bay Marathon. . . . . . . . . . . . 64 Brooks PR Invitational. . . . . . . . . . . . . . . . . 5 Capital City Marathon. . . . . . . . . . . . . . . . 26 Cougar Mtn. Series. . . . . . . . . . . . . . . . . . . 49 Duvall 5K, 10K & Half. . . . . . . . . . . . . . . . . . . 9 Emerald City 15K . . . . . . . . . . . . . . . . . . . . . 31 Eugene Marathon. . . . . . . . . . . . . . . . . . . . 76 Fiesta 5K. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Fremont 5K. . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Furry 5K. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Hamster Endurance Races. . . . . . . . . . . . 44 Kamloops Marathon. . . . . . . . . . . . . . . . . . 61 Kirkland Half . . . . . . . . . . . . . . . . . . . . . . . . . 73 Lakefair Runs. . . . . . . . . . . . . . . . . . . . . . . . . 55 North Olympic Discovery Mara. . . . . . . 15 Portland Marathon. . . . . . . . . . . . . . . . . . . 33 Race for the Cure. . . . . . . . . . . . . . . . . . . . . 53 Race for a Soldier. . . . . . . . . . . . . . . . . . . . . 71 Rhody Run . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Ride & Tie. . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Rock ‘n’ Roll Events. . . . . . . . . . . . . . . . . . . 68 Run for Pies. . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Scotiabank Half. . . . . . . . . . . . . . . . . . . . . . . 23 Seafair Torchlight Run. . . . . . . . . . . . . . . . 57 Seattle Marathon. . . . . . . . . . . . . . . . . . . . . 41 Seattle Urban Trek. . . . . . . . . . . . . . . . . . . . 37 Shore Run. . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 Sound to Narrows. . . . . . . . . . . . . . . . . . . . 65 Spokane Marathon. . . . . . . . . . . . . . . . . . . 55 Tacoma Narrows Half. . . . . . . . . . . . . . . . . 59 Tacoma Marathon. . . . . . . . . . . . . . . . . . . . 10 Top Pot Donut Dash. . . . . . . . . . . . . . . . . . 27 UW Husky 5K. . . . . . . . . . . . . . . . . . . . . . . . . 19 Viking Run. . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 West Seattle 5K. . . . . . . . . . . . . . . . . . . . . . . 17 Whale of a Run . . . . . . . . . . . . . . . . . . . . . . . 44 Windermere Marathon. . . . . . . . . . . . . . . 47 GOODS & SERVICES Join CNW. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Northwest Runner subscription. . . . . . . . . . . . 13 Scott Sports. . . . . . . . . . . . . . . . . . . . . . . . . . 49 Super Jock ‘n Jill. . . . . . . . . . . . . . . . . . . . . 2-3 UW Sports Medicine. . . . . . . . . . . . . . . . . . 11

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

JOIN

CLUB

NORTHWEST

T O DAY

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

• Magnuson Series – save $5 per race, up to $60 per year. • Spring Break Open Track & Field Meet – FREE

Other benefits and savings can also save you the cost of a membership: • A FREE Northwest Runner subscription

NORTHWEST

RUNNER

ENTRY – a $10 savings.

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

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

– a $20 savings.

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

• Discounts at leading running specialty

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

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

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

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

• Connections to Chuckit Running and

on-line only).

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

Skyline training groups.

• Regular e-mail news and updates.

Join us on-line through PayPal or download a form at www.clubnorthwest.org, or pick up a brochure at one of our events or running specialty partners and mail it in. 74

NORTHWEST RUNNER

w w w . n w r u n n e r. c o m • M AY 2 0 14

10K Run • 5K Run/Walk • Kids Run

Sunday, June 8, 2014

Team GG - 2010

Over its 35 year history, the annual Shore Run has raised more than $2.6 million benefiting the Fred Hutchinson Cancer Research Center through participant fundraising. Sign up today and fundraise as an individual or a team. Bring the whole family together and get one step closer to finding the cure!

Seattle’s MOST scenic race…hands down! Benefiting

BOSTON NEW YORK CHICAGO EUGENE

RUN. HOME.

For an unforgettable time, run home to Americaâ&#x20AC;&#x2122;s premier summer marathon. Featuring a weekend celebration showcasing elite athletes and family events in the birthplace of modern distance running, this is the year to make your pilgrimage. Run home to TrackTown USA and race in the footsteps of legends at the 2014 Eugene Marathon.

07.27.14

I EUGENEMARATHON.COM