RaceCenter Northwest Magazine - August/September 2013 by RaceCenter

inside A NEW ERA IN RUNNING - THE EVOLUTION EXAMINED

August/September 2013

IT’S GO

TIME

Find your next race inside this issue

Protein and

the endurance athlete what you need to know

Run downhill the right way Destination: Hood River, OR < 48-year-old Rutger Engbersen makes his way to the finish during this year’s Pacific Crest Long Course Triathlon

Start

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September’s Pints to Pasta Road Race in Portland serves up one of the fastest 10K routes in the Northwest. Check out our event calendar in this issue starting on page 32 for details about this year’s event, or visit RaceCenter.com to preview our comprehensive online calendar.

36th Annual Running KAISER PERMANENTE

Napa Valley Marathon March 2, 2014

RRCA National Marathon Championships

www.napavalleymarathon.org

FEATURES

Table of contents

FROM THE EDITOR

10 BRIEFS

DEPARTMENTS + COLUMNS

13 TRAINING TOOLBOX

Adnan Kadir

14 ATHLETE PROFILE

HOOD RIVER, OR

Shannah Werner

28 A NEW ERA

IN RUNNING

Scott Lommers

ON THE COVER: Hood River, Oregon’s Rutger Engbersen navigates his way to the finish during this year’s Pacific Crest Long Course Triathlon on June 29. PHOTO: PALOMA AYALA

Shannah Werner

NUTRITION

Stephanie Howe, MS

NOTES FROM USATF OREGON

Jonathan Marcus

20 TRAINING

26 DESTINATION:

ABOVE: Columnist Max King discusses the merits of ultra distance running and why these longer races don’t necessarily mean you’ll end up being a slower runner — page 20. PHOTO: GLENN TACHIYAMA PHOTOGRAPHY

Max King

PRO’S CORNER

Chris Bagg

24 THE DIRT

Jeff Browning

EVENT CALENDAR

LEFT: Scott Lommers dives into the trends and changes that have engulfed the running industry over the past several years and talks with local experts about minimalist shoes, heel striking and everything in between as runners try to discern what’s right for them — page 28. PHOTO: FLASHPRO

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YOU TRAIN ALL YEAR TO BEAT YOUR PERSONAL BEST. SO DO WE.

Each time a personal record is broken, another is created. Last year, Leadman Tri Bend set out to be the best ultra-distance triathlon ever created from scratch. Done. Every day since that victory, we’ve been out making this year’s race even better. To register as a solo athlete or relay team for Leadman Tri Bend, visit LeadmanTri.com. 09.21 BEND, ORegon 250K 5K Swim – 223K Bike – 22K Run 125K 2.5K Swim – 111.5K Bike – 11K Run

from the editor

Getting Unregimented So, here’s the deal: A couple of issues back, I wrote about an injury that needed a bit of attention. The nagging pain in my calf continued to affect my running regimen despite therapy and stretching. Of course, I continued to run through the injury. I know, probably not the best idea. Fast forward a few months, and I’ve been forced to do something I should have done long ago — take a complete break from running. In fact, it’s the longest running break I’ve taken since I started pounding the pavement 16 years ago. Although not by design, the summer

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of 2013 has become my summer of cross training. I’ve continued to treat what turned out to be a torn calf muscle with massage, physical therapy and stretching. But the greatest relief has come from my respite from running. I’ve logged more bike mileage

Washington Square 9473 Washington Square Rd., Tigard, OR 97223

in the past few months than

Beaverton 2919 SW Cedar Hills Blvd., Beaverton, OR 97006

boarding has given me some relaxing water adventures. Lake swims and bike rides with my

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kids have been on tap, along

Clackamas Town Center 12000 SE 82nd Ave., Portland, OR 97086

hikes. Throw in walks on the

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outings with friends (old and

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may be a fairly well-rounded

with dog walking and family beach, a wedding or two, and new), and I’ve concocted what

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cross training regimen. So here’s the all important, self-reflective question: have I lost some of my running fitness?

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Absolutely. But over the years, I’ve come to enjoy the ups and downs of training and fitness.

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come back to health.

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And the nice part about taking a break is the ability to recuperate and regain fitness as you

I’m not a professional athlete — I don’t get paid to run or race. But sometimes forced rest is all you need to gain a little (missing) perspective. This summer has provided me with that perspective, and it’s helped me break what was

Eugene 1005 Green Acres Rd., Eugene, OR 97408 Cascade Station 10131 NE Cascade Parkway, Portland, OR 97220 Gateway 1307 NE 102nd Ave., Portland, OR 97220 Nyberg Woods 7137 SW Nyberg St., Tualatin, OR 97062

likely a stale regimen. I look forward to lacing up my kicks and going for a run again soon. But in the meantime, I’ll be pedaling, paddling and “chillin” my way through a very enjoyable summer. I hope yours is great as well! See you at the races! Warm Regards,

Brook Gardner brook@racecenter.com

Woodburn Company Stores 1001 Arney Rd., Woodburn, OR 97071 Keizer Station 2555 Jorie Lane., Keizer, OR 97303 Westgate Shopping Center 515 Taggart Dr., Salem, OR 97304 Salem 2910 S. Commercial St., Salem, OR 97302 Lancaster Green Shopping Center 3096 Lancaster Dr. NE, Salem, OR 97305 Wilsonville Town Center Shopping Center 8261 SW Wilsonville Rd., Wilsonville, OR 97070

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August/September 2013 VolumE 21. Issue 4

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

Contributing writers

Chris Bagg, Jeff Browning, Jennifer Browning, Dave Campbell, Craig Dean, Tim Dooley, Matt Hart, Stephanie Howe, MS, Adnan Kadir, Max King, Ruggero Loda, Scott Lommers, Richard Lorenz, Jonathan Marcus, Brian Oâ&#x20AC;&#x2122;Connor, Shannah Werner Contributing Photographers

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

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

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

Media Partners. Friends of Forest Park, Oregon Bicycle Racing Association, TRI NorthWest, and USATF Oregon.

In stark contrast to last yearâ&#x20AC;&#x2122;s unseasonably cool weather, Mother Nature doled out a heavy helping of sunshine and warm temperatures for the 2013 Pacific Crest Weekend Sports Festival, held June 28-30 in Sunriver, OR.

Pacific Crest 2013 in the Books Each year, thousands of athletes from across the globe congregate in sunny Central Oregon for the three-day sports extravaganza known as Pacific Crest. This year, events included the long course triathlon, endurance duathlon, marathon (BAA Boston qualifier), half marathon, and Olympicdistance triathlon and duathlon. Also on tap was a non-competitive bike ride called Tour de Crest, three separate kids events, and a 5K and 10K run and walk. Long Course Triathlon

Top Men Kevin Everett........................... Boise, ID........................................ 4:28:21 Rasmus Porsgaard............... San Francisco, CA..................4:33:53 Jesse Carnes........................... Missoula, MT............................. 4:34:30

Top Women Mackenzie Madison............. Springfield, OR........................ 4:49:07 Erin Green................................. Boise, ID.......................................4:53:43 Laura Coombs........................ Bellevue, WA.............................4:56:29

Top Men Michael Brink.......................... Nampa, ID................................... 4:40:15 Frank Goulard......................... Lake Oswego, OR...................4:47:39 John Rockwood.................... Hillsboro, OR............................... 5:01:21

Top Women Kristen Yax............................... Bend, OR.......................................5:11:08 Kasia Rademacher............... Hermiston, OR...........................5:15:50 Nicki Ford................................. Medford, OR.............................5:40:00

Top Men Brendan Lunty....................... Camrose, AB.............................. 2:47:14 Benjamin Gherardi............... Scottsdale, AZ.......................... 2:56:32 Chuck Engle............................ Coos Bay, OR............................3:02:23

Top Women Ashley Hall............................... Moscow, ID.................................3:25:49 Rachael Thomason.............. Soledad, CA................................ 3:31:38 Jody Porsgaard..................... San Francisco, CA.................. 3:32:23

Half Marathon

Top Men Jay Cech.................................... Portland, OR.................................1:17:33 Jeff Smith................................. Lake Oswego, OR.......................1:18:16 John Gardiner......................... Rancho Santa Margari, CA.....1:19:12

Top Women Jennifer Seibel........................ West Linn, OR..............................1:27:19 Kelsey Richards..................... Lake Oswego, OR.................... 1:28:28 Karyn Woods.......................... Bend, OR...................................... 1:33:33

Olympic Triathlon Top Men Blair Bronson.......................... Corvallis, OR................................2:15:57 David Gettle............................ Weiser, ID.....................................2:18:09 Richard Albrow...................... Bend, OR.......................................2:19:10 Top Women Alycia Hill.................................. Tacoma, WA..............................2:25:04 Sarah Barkley.......................... Wenatchee, WA........................ 2:29:41 Ann Davidson......................... Portland, OR..............................2:29:48

Olympic Duathlon

Top Men

Endurance Duathlon

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Sean Campbell....................... Klamath Falls, OR....................1:55:20 Logan Williams...................... Sunriver, OR................................ 1:57:36 Robert Ripley.......................... Seattle, WA..................................1:58:27

Top Women Emily Coleman....................... Ashland, .......................................2:19:37 Heather Leach........................ Seattle, WA................................2:20:56 Anu Campbell........................ Klamath Falls, OR...................2:24:38

Info: www.aasportsltd.com/pacificcrest

41-year-old Jennifer Enge of Lake Oswego took the women’s Vancouver USA Marathon title in 2:58:54.

Bozeman Marathon On Tap for September 8 The 2013 Bozeman Marathon is set for September 8 in beautiful Bozeman, MT. The Boston qualifier runs through the Gallatin Gateway Valley, across rivers, and past farms. With the Bridger Mountain range in the background, and a finish on Bozeman’s historic Main Street, this picturesque destination race should be on everyone’s must-do list. According to co-race director Casey Jermyn (owner of Bozeman Running Company), “The Bozeman Marathon has nothing but absolute stunning views along the entire course. We really worked hard on planning the routes so runners would have the best views possible and kept the hills to a minimum. Both courses are net downhill (the half marathon is all downhill).” Yellowstone is a mere 68 miles away, the sunny September weather is to die for (highs in the mid-70s), and history-rich Bozeman has something for everyone. Sounds like a race worth running. Info: www.bozemanmarathon.com

Year Three of the Vancouver USA Marathon in the Books The third annual Vancouver USA Marathon was on June 16, 2013. Over 6,200 runners and spectators attended the weekend event. Vancouver’s own Youssef Zirari defended his 2012 title in a time of 2:35:18. The incredible course features historic sites, gorgeous waterfront views, beautiful downtown Vancouver, and 13 band stations along the scenic route. The fun-filled weekend also included the Vancouver Half Marathon, Freedom 5K, Kids Marathon, and expo. Top Men Youssef Zirari......................Vancouver, WA.....................2:35:18 Bret Kimple..........................Portland, OR..........................2:42:31 Hans Aabye.........................Merritt, B.C........................... 2:43:48 Dan Lenski...........................Vancouver, WA................... 2:43:54 Tony Daguanno..................Vancouver, WA....................2:44:10

Top Women Jennifer Enge......................Lake Oswego, OR.............. 2:58:54 Sierra Brisky........................Acme, WA............................3:00:52 Elizabeth Cooper..............Oklahoma City, OK...........3:09:36 Liz Anjos...............................Portland, OR..........................3:13:37 Sheena Dahlke....................Eugene, OR...........................3:13:40

Info: www.vancouverusamarathon.com

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briefs North Olympic Discovery Marathon Recap The North Olympic Discovery Marathon took place on June 2, 2013. The unique point-to-point course goes from Sequim to Port Angeles, WA and features the Olympic Discovery Trail, incredible views of the Olympic Mountains, and five miles along the Strait of Juan de Fuca. The event also includes a half marathon, marathon walk, kids marathon, 10K, 5K, and relay. Top Men

JEFF JOHNSON

Brian Maher............................................................................2:53:19 James Fishburn.....................................................................2:58:17 Canuche Terranella............................................................2:59:04

Top Women Sarah Getty........................................................................... 3:03:26 Angie LaMance.................................................................... 3:13:49 Tracy Murillo......................................................................... 3:20:47

Info: www.nodm.com

Northwest Runners Take on Mt. Washington Road Race June 15, 2013 marked the 53rd running of the Northeast Delta Dental Mt. Washington Road Race, and Northwest runners made yet another strong showing. The historic event takes place in Pinkham Notch, NH, and boasts a brutal 7.6-mile climb up New England’s tallest mountain. This year, an increased field saw 1,300 participants tackle the all-uphill event. Joe Gray (of Renton, WA) ran a time of 1:02:46 for second, while Sage Canaday (originally from Sheridan, OR) ran a time of 1:03:39 for third. Great job! Top Men 1. Eric Blake, 34...........................New Britain, CT.......................59:57 2. Joseph Gray, 29.....................Renton, WA............................1:02:46 3. Sage Canaday, 27.................Boulder, CO............................1:03:39 4. Simon Gutierrez, 47............Colorado Spring, CO ......1:04:44 5. Matthew Byrne, 38...............Scranton, PA......................... 1:04:45

Top Women 1. Laura Haefeli, 45....................Del Norte, CO.........................1:18:05 2. Brandy Erholtz, 35...............Evergreen, CO.......................1:23:48 3. Regina Loiacano, 40...........Gloucester, MA.....................1:24:45 4. Tina-Marie Poulin, 40.........New York, NY ........................1:25:17 5. Abby Mahoney, 35...............Holyoke, MA...........................1:25:49

Info: www.mountwashingtonroadrace.com

Oregon’s Browning Repeats at San Diego 100 Mile Endurance Run June 8-9, 2013 marked the 12th consecutive running of the San Diego 100 Mile Endurance Run. Held 40 miles inland in the mountains of San Diego and featuring nearly 16,000 feet of elevation gain, 178 starters braved the exposed and notoriously technical course during what may have been the most significant heat wave in race history. Patagonia’s Jeff Browning (of Bend, OR) ran an incredible time of 16:59:24 to defend his 2012 title, while Jenny Capel (of Reno, NV) ran away with the women’s win in a stellar time of 20:57:35. Their performances are even more impressive in light of the triple-digit temperatures and 7-percent humidity that plagued the event. The typical r a c e c e n t e r. c o m

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RaceCenter contributing writer (and graphic designer) Jeff Browning ran away from the field in sweltering heat at this year’s San Diego 100 Mile Endurance Run capturing his second consecutive title and 10th 100-mile ultra marathon victory.

finishing rate of 70 percent plummeted to just 46 percent. “These were some of the most challenging conditions I’ve faced in an ultra. The early, fast pace coupled with the intense heat made for a tough race. But it was cool to experience three wildlife encounters during the late miles. I witnessed a tarantula going down its hole, chased a skunk for a quarter mile, and saw a cougar 40 yards away at mile 98. It was a good day.” said Browning, who is a regular RaceCenter contributor, as well as our longtime graphic designer. Way to go, Bronco! Info: www.sandiego100.com

Columbia River Power Marathon Moves to September The Columbia River Power Marathon is slated for September 21, 2013. This year, the event will add an ultra distance to its lineup, and the post-race potato bar will be back by popular demand. Event distances include an 8K, half marathon, marathon, and 50K. According to Hermiston, OR runner Jacob Puzey, “The course is the most diverse course I’ve ever run. It starts in Oregon overlooking the Columbia River, crosses the River into Washington via a hydroelectric dam, meanders along the river in Washington before returning to Oregon on a pedestrian bridge. Then the course runs through a nature preserve, an industrial dock, before the half marathon, full marathon, and 50K split at McNary Beach Park. The marathon and 50K continue along the unpaved Lewis & Clark Trail for another 12 to 16 miles, making the marathon and 50K 50/50 hybrid routes. The loop course finishes where it started on bluffs overlooking Lake Walula.” Puzey’s race

TRAINING TOOLBOX

resume is worth noting. His 2013 season so far has included a course-record win at the Hagg Lake Mud Run 50K, course-record win at Tri Cities Half Marathon, course-record win at Badger Mountain Challenge, win at Peterson Ridge Rumble 40-Mile, and course-record win at the Trail Factor 50K. Triathlon Training Camp in Bend Slated for Late-August The 2013 Rebound Endurance Project Triathlon Training Camp will be held on August 25-30 in beautiful Bend, OR. The camp will offer incredible scenery, individual swim stroke analysis, biomechanical running economy analysis, lactate and threshold testing of functional profiles with physical therapists Jay Dicharry and Mandon Welch, and advice from local pro athlete Matt Lieto. Participants can expect informative lectures, and instructed workouts on highquality roads (including McKenzie Pass and Leadman course preview around Mt. Bachelor) with multiple daily route options, swims in calm Elk Lake (above 4,500 feet), and more. The camp promises to be a great lead up to Ironman World Championships, 70.3 Worlds, Ironman Lake Tahoe, Ironman Florida, and Ironman Arizona.Add a Bend Brewery tour on the cycle pub, and you’ve got yourself a good time. Info: www.reptriathlon.com

TRAVELING THIS SUMMER? You’ll find copies of RaceCenter Northwest at local running specialty stores, triathlon and bike shops, select Jamba Juice locations and dozens of events throughout the region. And if you’re traveling out of the area this summer, pick up a copy of one of our 21 affiliate publications: Spring Chicago Athlete, Endurance trail Shoe Magazine (North and South guide Carolina), Florida Running ine and Triathlon, Get Out There magaz – East (Eastern Canada), Get Out There – West (Western Canada), Hawaii Sport, Los Angeles Sports and Fitness, + ON NG STRO SE AS TER: Marathon and Beyond R A T S (national), New England Runner, New York Runner, Oklahoma Runner and Triathlete, Outdoor Athlete (Michigan), Outdoor Sports Guide (Utah), Northwest Runner (Washington), Midwest Events (Minnesota), Run Washington (Washington DC, Virginia, Maryland), Runner’s Gazette (Pennsylvania, New Jersey), Silent Sports (upper Midwest), Tail Winds (Arizona, California, Texas, Utah, New Mexico, Colorado), Texas Runner & Triathlete (Texas, Louisiana, Oklahoma, Arkansas, New Mexico). RaceCenter Northwest is a proud member of the Endurance Sports Media Group. Meet CliMber Sean McColl Safe running in the heat

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Info: www.columbiarivermarathon.com

The first step to optimizing your rest is to think of it as the time in which you get stronger.

OPTIMIZING YOUR REST Adnan Kadir In RaceCenter’s last issue, we covered the subject of pre-race rest days. While those are important in the context of one’s target events, regular rest days are a critical part of any solid training program. On the surface, it may seem like a silly question, but what exactly does “rest” mean? And how does it work for different athletes? In a word, training is adaptation. Doing your workouts provides a training stimulus, and the body’s response is to adapt to that load. The time when the actual adaptation takes place, however, is when you are resting. This is why pro athletes often nap after workouts, or do two workouts per day — the rest allows them to recover better so that they can get more out of the next training session. Rest speeds their adaptation, thus making them stronger, faster. As logical as that may seem, many athletes don’t make the most of their rest periods. Most of us have obligations outside of athletics — school, family, chores — which make rest a secondary consideration. Also, it’s our natural tendency to treat training as training and rest as wasted time. The first step to optimizing your rest is to think of it as the time in which you get stronger. Next, figure out which training/rest ratios work best for you. This depends on 1) your rate of recovery and 2) the type of workouts you are doing. For example, if you’re an athlete that is endurance-focused and you’re doing a lot of short, hard intervals, you may need more time to recover and benefit from those intervals than if you’re simply doing lots of long endurance miles. Generally, a 3:1 ratio of days on to days off is a good starting point. Some athletes find they go faster on two days of training to one day of rest. Experiment and find out what works for you. Keep in mind that this ratio can change with your training phase and with age. Finally, when you rest, you should truly be resting. Things like going hiking or waterskiing are not rest-day activities. A perfect rest day is a day on which you do a whole lot of nothing, stay nicely hydrated, eat well-balanced meals, take a nap or two, get a massage, and go to bed early. This may be impractical most of the time, but it’s possible to do at least a few of these things. There are also a few things you can do to increase your recovery, like simply not spending too much time standing up or outside in hot sunshine. Simply put, the easier you make it for your body to make the most of your training, the more you will get out of that training. Optimizing your rest is optimizing your training! Adnan is a USAC-certified Level 1 cycling coach who believes that in sport, as in life, it is important to strike a balance between the various aspects of what one does. Adnan has been a competitive cyclist and triathlete for nearly 25 years. His full-time coaching practice can be found at www.aeolusendurance.com.

Info: www.endurancesportsmedia.com august/september 2013

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Athlete profile

Rocio Mendoza

in Portland and walked me through what the plan was and the treatment.”

Shannah Werner

“She arrived at the ER at 1:26 p.m. and I was paged at 1:33 p.m.,” said Dr. Lisa Yanase, the Assistant Medical Director of the Providence Stroke Program in Portland and a specialist in stroke neurology. “The rule is we have to answer back within five minutes and focus only on that patient.”

“I got my daughter out of her stroller, walked into my boyfriend’s aunt’s kitchen and tried to start a conversation,” said Mendoza, a nurse at Medford’s Providence Medical Center in Medford, OR.“She didn’t understand a word I was saying. I repeated myself, but the words coming out were not what I was thinking.” The inability to put words together and slurred speech are some of the first signs of a stroke. Within minutes, Mendoza also experienced drooping of her face on her right side, and her right arm and leg would not work.

Upon receiving the page in Portland, Dr. Yanase stopped what she was doing and went to the computer connected to the Providence Telestroke Network. Hundreds of miles away in Medford, Mendoza and her boyfriend Benny Velez sat in front of the Telestroke Network’s robot. Its camera, which is connected to a secure high speed Internet connection, allowed Dr. Yanase to examine Mendoza, talk with Benny, and look at CT pictures as they were being taken.

“As soon as Emma (her boyfriend’s aunt) saw that, she knew what was going on,” Mendoza said in a phone interview almost nine months later. “They took me to the emergency room and right away, they got online with the Telestroke Network at Providence

The Providence Telestroke Network, now three years old, is in place in 19 small towns around Oregon and southern Washington. According to Dr. Yanase, it’s like “Skype on steroids.” In small towns where there might not even be a hospital, much less a specialist in

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Without the quick thinking of Emma Bencomo (who is also a nurse) and the technology of the Providence Telestroke Network, the damage to Mendoza may have been much more severe.

It was just a regular run for 25-year-old Rocio Mendoza. The five miles in September of 2012 wasn’t easy, but it wasn’t too hard either. And the post-run adrenaline left her feeling satisfied with her accomplishment. Little did she know that just a short while later, she would be hooked up to an IV drip and having CT scans of her brain.

Rocio Mendoza cruises to the finish line of this year’s Rock ‘n’ Roll Marathon in Portland a mere eight months after having a stroke.

“They put the unit on the foot of the bed and I can drive the unit around the hospital from my desk in Portland,” said Dr. Yanase, whose expertise directed the Medford staff to begin a crucial IV drip for Mendoza. “I can zoom in and see vital signs on a monitor, talk to patients, talk to family, all remotely.” Under the direction of Dr. Yanase, the Medford staff was instructed to give Mendez the tPA drip, or Tissue Plasminogen Activator. Used for stroke victims who have had a blood clot preventing blood flow to the brain (as opposed to a brain hemorrhage), tPA is crucial in stimulating enzymes to dissolve or digest the blood clot. The more time that passes after a clot has lodged, the greater the injury to the brain. Because of the Providence Telestroke Network, Dr. Yanase was able to see all of Mendoza’s blood labs and scans, and monitor her medication from more than 200 miles away.

Mendoza’s stroke was mild, so she had minimal damage to brain tissue. Her recovery was slow. But about two months after her stroke, she could write her name again, walk without assistance, and even began contemplating running again. Even for a healthy, athletic person who works daily with people on a rehabilitation floor at a clinic, the progress was frustratingly slow. “It was like I was back in elementary school,” said Mendoza. “The ABCs, draw a straight line, anything. Little by little, I could start to balance, write my name (she couldn’t even write her name in the ER). It was the most frustrating feeling. I had worked on the Rehab floor, but I didn’t know how frustrated they were until I had my stroke. I can feel the frustration now!” As she got stronger, she was still nervous about running or doing any exercise. Velez encouraged her to start running again, and to do the other things she loves and not let fear hold her back.A mere five months

Signs of a Stroke F – Fallen face A – Arms don’t move S – Speech is slurred or unable to speak T – Time to call 9-1-1 Even the healthiest of people can have strokes for no reason.

later, Mendoza and Velez completed the Portland Rock ‘n’ Roll Half Marathon in her goal time of 2:30. She is now four months pregnant and hopes to resume her half marathon training after the baby is born. While she may never know why she had a stroke, Mendoza is extremely grateful for Bencomo, who recognized the signs of a stroke, and the Providence Telestroke Network for getting her the treatment she needed without having to be airlifted to a more advanced hospital setting. “If you ever come across these signs or symptoms, go to the ER and don’t think it will go away,” advises Mendoza. “You don’t know how serious it is to get help right away. I was blessed to be around people who know the signs and how important it is to get you into the hospital for treatment.” <

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“It was so nice to have someone walking me through it,” said Mendoza, who just completed her first half

marathon. “She (Dr. Yanase) explained everything, was knowledgeable and knew what she was doing and could walk me through it. You don’t have to wait for a neurologist to come, you have a specialist right away. It was reassuring and amazing to see the technology and how advanced it is.”

run

neurology, the Providence Telestroke Network gives health care providers 24/7 access to Portland stroke neurologists like Dr. Yanase. It has helped Providence meet the national stroke goal of connecting stroke neurologists with stroke patients in 10 minutes or less.

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nutrition

Protein and the Endurance Athlete

Stephanie Howe, MS

Protein is an important nutrient involved in a number of structural and regulatory functions in the body. The functional role of a given protein is determined by its shape and sequence of amino acids. Amino acids are the building blocks of protein. Think of them as building blocks stacked together to make up a protein. Some of the roles of protein include building and repairing muscles, maintaining fluid balance, and transporting messages throughout the body. Unlike carbohydrate and fat, protein is unique in that it is not stored anywhere in the body. Thus, daily intake of protein is imperative to the health and functioning of the body. Protein Needs of Endurance Athletes

Most endurance athletes are familiar with the importance of dietary carbohydrate for performance. However, the role of protein in performance is much less well known. Although protein is not one of the primary fuels used during exercise, endurance athletes do oxidize some protein during prolonged exercise. Protein is also especially important for repairing muscles after exercise-induced muscle damage. During recovery, protein serves as the

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substrate used to re-build and repair muscle tissue. Due to the nature of endurance exercise, muscle is constantly going through cycles of break down and rebuilding. As a result, endurance athletes have a higher rate of protein turnover and need to consume more protein. But how much more protein do endurance athletes actually need?

According to the Institute of Medicine, the Dietary Recommended Intake (DRI) for protein is 0.8g per kg of body weight. For an endurance athlete, the recommended intake is slightly higher: 1.2-1.4g of protein per kg of body weight. Accordingly, a 150lb endurance runner would need to consume approximately 80-95g of protein per day to meet this recommendation. While this may sound like a lot, itâ&#x20AC;&#x2122;s actually quite easy to consume that much protein on a daily basis. Most foods we consume are not composed of a single nutrient. That is, they contain a mixture of carbohydrates, fat and protein. For example, we typically associate a slice of bread as a carbohydrate, but it also contains approximately 3g of protein. See Table 1. Sources of Protein

Contrary to popular belief, protein is found is almost all foods. Although animal products typically contain a higher protein content, they are

Despite some common beliefs, research has shown that womenâ&#x20AC;&#x2122;s protein needs are very similar to that of their male counterparts.

not the only source of protein. In fact, a vegetarian diet can fulfill the daily protein requirements quite easily when a variety of whole grains, fruits and vegetables are consumed. One common myth surrounding protein intake among athletes is that protein supplements are required to meet the guidelines each day. However, this is not true; an athlete can easily consume enough protein through whole food sources, even through a vegetarian diet. According to self-reported intakes of athletes, most endurance athletes consume 1.2-2.0g/kg, which is well within the recommended daily intake of protein for endurance athletes. Protein Quality

One additional consideration of protein intake is protein quality. The quality of a protein is determined both by the amino acid content and the digestibility of protein. Amino acids in the body come from foods consumed, and are also synthesized in the body. Some amino acids, referred to as essential amino acids, cannot be synthesized and must come from the diet. Proteins that contain all essential amino acids are considered a complete protein, and are typically found in animal and soy products. Complete proteins are considered to be high quality

proteins. Proteins that don’t contain all essential amino acids are termed incomplete proteins, and are typically found in plant sources. Incomplete proteins are considered lower quality, but can be combined with other sources to make a complete protein. This concept, called mutual supplementation involves consuming plant protein sources with complementary amino acid combinations to get a complete protein. The digestibility of a protein is also variable among sources, with plant proteins approximately 85-percent digestible and animal proteins approximately 95-percent digestible. Thus, those who get most proteins from plant sources need to consume slightly more protein to get the same amount as those who consume animal proteins. There are not separate recommendations for vegetarians, as the DRI of 0.8g/kg is considered to be sufficient. However, some professionals recommend those who consume no animal or dairy products consume approximately 10-percent more protein.

Vegetarian diets do not provide adequate protein. Although animal products contain high quality proteins, it’s not necessary to consume only animal products to reach the daily needs. Protein is found in many vegetarian sources, including quinoa, rice, legumes, and nuts. Consuming protein above the recommendation amount results in additional benefits. A diet very high in protein has no further benefits for endurance athletes. First of all, most endurance athletes are conscious of total energy intake. And if protein intake is very high, another nutrient, usually carbohydrate, is reduced to stay within a daily calorie range. By default a high protein diet results in a lower carbohydrate intake, negatively impacting endurance performance. Second, research has not shown greater protein synthesis following protein intakes higher than the recommended amounts. Protein powders and supplements are a good source of protein. Many supplements and protein powders contain cheap, low quality protein sources. Also, supplements are not regulated by the Food & Drug Administration (FDA), so the label on the outside may not match the product on the inside. Women don’t need as much protein as men. Compared to men, women tend to rely more on fat and carbohydrate and less on protein. However, female endurance athletes still require the same relative amounts of protein (1.2-1.4g/kg). Since females tend to be more concerned with body image and energy intake than their male counterparts, they are more likely to underconsume nutrients, especially protein. Over time this can lead to fatigue, illness, and inferior performance. Table 1. Protein Content of Selected Foods FOOD

SERVING SIZE

PROTEIN (g)

Beef, lean ground

3.5 oz

24.3

Chicken breast, no skin

3.0 oz

25.3

Turkey breast

3.5 oz

28.7

Salmon, Chinnok

3.5 oz

25.5

Tuna, water packed

3.5 oz

29.4

Nonfat milk

8 fl. oz.

Yogurt, low fat

8 fl. oz.

12.9

Egg, whole

1 large

1 oz

6.4

2 tbsp

8.2 6

In summary, protein is a nutrient involved in many functions in the body, and is important for both health and athletic performance. Due to the higher protein turnover during endurance exercise and recovery, endurance athletes need to consume more protein than the average individual. Beyond the amount of protein consumed, the quality of protein should also be considered. Those who consume more plant sources of protein may have to consume slightly more to get the same amount as those who consume more animal products. However, getting enough protein does not seem to be an issue, as most athletes exceed the daily protein recommendations. <

Beef & Poultry

References

Swiss cheese

Manore MM, Meyer NJ, Thompson J. Sport Nutrition for Health and Performance. Human Kinetics, 2009.

Nuts & Legumes

Tarnopolsky M. Protein requirements for endurance athletes. Nutr 2004;20:662-8.

GLENN TACHIYAMA PHOTOGRAPHY

Common Protein Myths

Seafood

Dairy & Eggs

Peanut butter Almonds

1 oz

Tarnopolsky MA, MacDougal JD, Atkinson SA. Influence of protein intake and training status on nitrogen balance and lean body mass. J Appl Physiol 1998;64(1):187-193.

Peas, green

½c

Beans, black

½c

7.5

About the Author

Lentils, cooked

½c

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

Grains & Cereals Oatmeal, quick oats

6.1

Quiona, cooked

Rice, brown

4.5

1 slice

2.7

Banana

1 medium

1.2

Asparagus

6 spears

2.3

½c

1.3

Whole wheat bread Fruits & Vegetables

Broccoli, raw

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

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notes from usatf oregon

race recaps Jonathan Marcus

USATF Oregon 1-Mile Road Race Championship Recap

The USATF Oregon 1-Mile Road Race Championships was held on Monday May 27, 2013 in Portland, OR. It was the first race in the 2013 USATF Oregon Road Race Championship Series. The 1-mile road race was contested on a flat 493-meter road loop located on the summit of Mt. Tabor Park. This year, wet and wild conditions greeted some of Oregon’s best middle distance runners as they produced a record-setting third edition of this USATF Oregon Championship event. Over 60 competitors came to compete for $1,350 in prize money at the majestic dormant volcano. The men’s open/elite race saw Diribia Degefa emerge from a tight pack of over 20 athletes to outkick his teammate Jordan Welling of the Bowerman AC and claim victory. Degefa, who owns a 3:42 1500-meter

Sarah Vaughn (from Portland), also representing Bowerman AC, capitalized on a stellar last 300 meters to distance herself from her teammate and 2012 USATF Oregon 1-Mile runner-up Kristen Rohde, to become the women’s 2013 USATF Oregon 1-Mile Road Race Champion in 4:56.06. Sarah set a course record in the process, running a very fast time in wet and windy conditions. Nice run Sarah! In the master’s division, Ahrlin Bauman, 40, from East County (representing Bowerman AC) earned his first USATF Oregon Men’s Master Road 1-Mile Championship title with his finishing time of 4:34. He bested previous two- time master’s champion Ian Gillespie by one second. And in the master women’s division Kate MacTavish (of Corvallis and Team Red Lizard) defended her 2012 title as she crossed the finish line in 5:42. Congrats Ahrlin and Kate! Below are your top three open men and women USATF Oregon finishers for the 1-mile race on the top of Mt. Tabor Park. USATF Oregon 1-Mile Road Race Top 3 Men and Women Open Men Diriba Degefa, Bowerman AC..................4:17.59 Jordan Welling, Bowerman AC............... 4:19.37 Chris Reed, Bowerman AC...................... 4:22.69

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PR on the track, earned his first USATF Oregon 1-Mile Road Race Championship title with a finishing time of 4:17 on the Mt. Tabor summit road course. He fell just 3 seconds short of the course record set my Mike Nicks last year!

Open Women Sarah Vaughn, Bowerman AC................4:56.06 Kristen Rohde, Bowerman AC............... 5:00.70 Anna Conner, Run Portland.....................5:05.30

The USATF Oregon Road Race Championship Series continues with the Bowerman AC 5K on Saturday July 27 and culminating with the Pints to Pasta 10K on September 8 in downtown Portland, OR.

Some of the region’s fastest runners will take to the streets of Portland on September 8 at this year’s Pints to Pasta 10K, part of the USATF Oregon Road Race Championship Series.

Visit www.ldr-oregon.org for more information, results, and daily updates regarding the 2013 USATF Oregon Road Race Championship Series.

notes from usatf oregon

2013 Portland Track Festival Recap

Some of the nation’s best talent and top Olympians in the middle and distance events came to Lewis & Clark College in early June to compete at the sixth annual Portland Track Festival. The men’s featured race was the 800m. On the line were Olympians Andrew Wheating and Matthew Centrowitz. Charles Jock, the 2012 NCAA Outdoor Champion at 800m, was also in the field; as was up-and-comer Joe Abbot, formerly of Washington State University. However, it was Tyler Mulder of the Oregon Track Club in Eugene who wowed the audience and ran away from a star-studded field to win in a fast time of 1:44.79 (just six onehundredths off his all time personal best). After the pacesetter dropped out 400 meters into the race, it was Jock in the lead heading into the back straightway. Mulder felt poised and ready to go. And when he saw an opening, he capitalized on it. “I wanted to wait until about 120 (meters) to go, but Jock stepped out a little (on the backstretch) and there was an opening on the inside, so I took it,” Mulder said.

Once Mulder made his move, he never looked back. And his winning time was a new meet record and World “A” standard time. He bested Abott, the runner-up, who ran a PR and World “B” standard, by just over one second. The top seven finishers all surpassed the USA’s A standard time of 1:47.50. “I wanted to beat all those guys. This gives me a lot of confidence,” Mulder said. The featured women’s race was the last event of the evening — the women’s 5,000m. It was billed as a record attempt by U.S. high school running phenom Mary Cain, and the race certainly lived up to the hype. Cain, 17, set the U.S. national high school girls record for 5,000m at Portland Track Festival, running 15:45:46 to finish in sixth place. Karolina Jarzynska, a 2012 Olympic marathoner from Poland, ran away with the event, winning in a time of 15:25:52 — 10 seconds ahead of runnerup Treniere Moser from the Nike Oregon Project. Cain broke Emily Sisson’s record of 15:48, run at the 2010 World Junior championships, by two and half seconds.

track records this year. Her finishing time was also good enough to automatically qualify her for the U.S. Championships. The women’s 3K steeplechase provided a dramatic finish, meet record, and numerous PRs. Aisha Praught (representing the Oregon Track Club) kicked off her steeplechase season in style by beating a formidable field that included 2012 Olympian Shalaya Kipp. Praught held off Kipp to win the 3000m event in 9:50.06. While third place saw Julia Webb, wife of mile American Record holder Alan Webb and mother of a 1-year old baby girl, run a huge 20-second PR to claim third in 9:55 and qualify to the USATF Outdoor Track & Field Championships! For full results from the 2013 Portland Track Festival, please visit www.portlandtrackfestival.com. Celebrate Running! < Jonathan Marcus USATF Oregon Long Distance Running Chairman

Cain, who is coached by Alberto Salazar, has set ten national high school indoor and outdoor

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training

Why Ultra Marathons

Don’t Have to Slow You Down Max King

As athletes, we talk to ourselves constantly. We talk ourselves into things we shouldn’t do, we talk ourselves out of things we should be doing. We ask our bodies to do things that may, or may not, have a benefit in the long run. And we ask if what we’re doing day to day is the right thing to do. The statement I hear over and over again (and have heard for years as I’ve moved up from shorter race r a c e c e n t e r. c o m

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distances to longer ultra races) is that my fast years are behind me and running an ultra will make you slow. The consensus is that if you try to run 50 or 100 miles, it will inevitably make you slower. It’s difficult to punch any scientific holes in this theory because, frankly, there isn’t much scientific study out there. And there really isn’t much experience out there either. That’s a disclaimer to let you know that what I’m about to say is all a big theory based on my experience moving up (and back down) from 3Ks to 100Ks, and my current level of physiological understanding. About a year and a half ago, a letsrun.com message board thread made mention that I must be giving up

Author Max King matches strides with eventual 2013 Chuckanut 50K (and 2013 Eugene Marathon) winner David Laney (#170) in Bellingham, WA this past spring. Despite King’s ultra running escapades over the past several years, he’s also gotten faster at the shorter distances as well.

on my track/road background to go to longer ultra distances. And that because I was running longer distances, I would never be a serious contender in shorter races again. But then I went and qualified for the Olympic Trials in the 3K Steeplechase, finished higher in the field than I ever had, and set a new PR. Oops, guess I wasn’t supposed to do that. So, why didn’t I get slower? Fortunately, there are several reasons why you don’t have to slow down

when you start running ultra marathons. The main reason that folks slow down when they start running ultras is that they start running slow. I think the reasoning follows that, “Well, I’m only going to be running a 9-minute pace in my race,

experience of others until the science catches up. Over the years, I’ve been worried that moving up to ultra marathons would slow me down. But the experience of going back to shorter distances has shown me that a new stimulus of longer runs and more hills can have an advantage at the shorter distances, rather than the preconceived notion that they will only make you slower.

the intensity in during your weekly runs of an hour or less to keep that leg speed up, and you’ll find that getting slower won’t be an issue. As an athlete in transition, I’m constantly wondering if what I’m doing is the correct workout,

Keep the intensity in during your weekly runs of an hour or less to keep that leg speed up, and you’ll find that getting slower won’t be an issue.

The second reason you won’t get slower is that most ultras have significantly more elevation change than your typical road race. Running hills becomes an important part of an ultrarunner’s training that’s usually overlooked when you’re training for a flat road race. Hill work (and we’re talking slower, threshold or below sustained efforts) is a great tool for every runner. It builds leg/hip strength, high-end endurance, and great efficient technique. On the flip side, slower-paced hills will lead to a slower turnover because you’ve got a longer ground contact time. But that’s why it’s important to include the intensity of interval training. So, is it the increased number of really slow miles that makes you slower? If you consider for a moment how many miles per week you run when you’re training for a shorter distance road race, then think about how many you’re going to do for an ultra. How much does that really vary — five percent, maybe 10 percent more miles if you’re running an ultra? Since my stint on the Oregon Track Club in 2008, my weekly mileage has stayed the same or decreased. Typically, you’re going to train as many miles as you reasonably have time for during a typical week, whether you’re running a 5-miler or a 50-miler. What will vary will be the event-specific training for an ultra: longer long runs, slower miles because of hills, and a lack of speed work. But it doesn’t have to be that way. Keep

the right number of miles, or a fast enough (or slow enough) pace. Training for 5K/10K is pretty straight forward. There’s so much information out there on exactly how to lay out a training plan, with great coaches knowing exactly how to get the most out of their athletes. As you move up to an ultra distance race on trails, information on how best to approach it becomes scarce no matter what level you’re starting at. So questioning your approach is only natural. You have to rely on the limited

About the Author After several 50 milers, including wins and course records, Max still wonders every day if what he’s doing is the right thing to do. Only time will tell. But one thing he does know is that no one else can tell him what he can’t do.

XTERRAplanet.com

so now I don’t have to do any training faster than that.” It’s well known that if you only run slowly, you get really good at running slow. Even though you may not need faster, road-racing-type paces in an ultra, it doesn’t mean that you don’t get a huge benefit from training at those higher intensities. It’s important to keep interval work at 5K race pace, threshold runs, and marathon-pace long runs in your weekly training.

As I’m writing this, I’m on my way up to Mt. Hood to begin the Cascade Trifecta (Mt. Rainier, Mt. Adams, and Mt. Hood in 24 hours). I can’t help but wonder if this will benefit my training in the long run, or if the hiking will slow me down. The truth is, I’ve come to believe that the right workout is the one that helps you break through the mental wall of thinking you can’t do something to knowing you can. <

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Pro's corner The Squeeze:

What’s With Compression Socks? I first saw a pair of compression socks on Luke Bell, an elite Australian triathlete. Bell was running to the win at some race in 2005, though which race exactly is lost to memory. But I do remember thinking, “That’s odd. He sort of looks like a schoolgirl in those knee socks.” But Bell is an Australian, and he was sponsored by Zoot Sports at the time. Loud or flamboyant style fits both of those cohorts, so I shrugged and decided that I liked the look (triathlon was on its way to being dangerously conservative in the early aughties). I didn’t know that Bell was simply an early adopter of a technology that soon would take over the sport. Today, compression socks are ubiquitous at races and in the homes of triathletes all over the world. They’ve jumped across sports, too. Elite runners such as Paula Radcliffe and Chris Solinsky sport the socks from distances as short as the 10K to as long as the marathon. The socks are even old enough, by 2013, to have experienced a peak and a bit of a backlash. Compression socks were everywhere in 2009. By now, they’ve drawn back a bit from their post-Bell craze. The “tall socks” have existed long enough for some studies to draw conclusions about their effectiveness, so we consumers can make decisions with the help of scientific numbers along with our own impressions.

Chris Bagg

But first, just what is compression supposed to do? There’s a general sense that they “help” in some way, but often the exact distinctions get lost in a muddle of applications and science. This space is too small to fully explain the hypotheses and subsequent study results (no publication has exhausted the subject), but we can give you a prime on how compression can give you a lift. By the time Luke Bell struggled into his first pair of compression socks, the technology had been around for ages. It was used discreetly by two groups that, at first glance, seem dissimilar: professional cyclists and the elderly. My massage therapist used to follow one of the big cycling teams around Europe, providing post-race rubs. Upon arriving in a new town with the team, my massage therapist would walk to a local pharmacy and buy “the smallest pantyhose they sold.” The model-thin cyclists wore them after workouts and races, hiding the leggings under Europeanslim jeans. As is the case with many traditions in cycling, the science was murky but the anecdotal

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evidence was huge: Everybody felt better the day after wearing pantyhose. In the elderly group, compression went under the name “support hose,” and had been in existence for decades. Here, the science was a bit clearer: Older humans move around less. And when a person is sedentary, blood tends to pool in the lower extremities. Support hose helped “push” blood back up the legs toward the heart, aiding circulation

Compression socks have made their way from hospitals and nursing homes onto the center stage at many races around the world.

and reducing the risk of deep-vein thrombosis, an ominously named condition for blood clots far within the legs that can be life-threatening. These two cases illustrate compression’s most concrete claim to helping athletes: Compression aids blood return from the lower extremities.

The science is less conclusive about compression’s benefits during competition. Results are mixed, with some studies showing positive results (Kremmier et al. 2009) and others showing no

claim 20 ±5 mmHg at the ankle cuff.

change in performance (Ali et al. 2007). The theory is the same: Compression aids blood return to the trunk of the body, where waste products are removed from the blood. If those waste products are removed more quickly due to compression, and those waste products are in fact what inhibit performance, then an athlete should show improvement by wearing the socks. You’ll notice, however, that the previous sentence begins with the condition “if ” and adds a second supposition — we have a lot of guesses about compression during performance, but no real answers. Still, if wearing compression products can help you be less sore the day after your race, that could sway you right there. The last thing to think about where compression is concerned is the type and degree of compression. “Graduated compression,” or compression that is greater at the ankles and lesser at the knees is better than “static compression,” or compression that remains the same from ankle to knee. So look for products that tout this kind of squeeze. The second thing to look for is the amount of compression. Compression is measured in mmHg, or millimeters of mercury. While 20 mmHg has been shown to aid blood flow (good), 30 mmHg has been shown to restrict blood flow (bad). So aim for products that

In the interest of full disclosure, I am sponsored by the compression company Compressport, whose products match all of these descriptions. So I do have a financial interest in the promotion of these products. That said, I’ve found them to leave me less sore the day after races and hard workouts, and I think they’re a good addition to any athlete’s recovery toolbox — a set that should include proper diet, good sleep, somewhat regular massage, and a sensible training schedule. < About the Author

SUBMITTED PHOTO

Exactly why that improved blood flow makes us better isn’t well understood. But many studies have shown that using compression after difficult workouts makes us feel better, and may actually make us better. Those studies showed reduced muscle soreness, swelling, and inflammation through using compression after hard workouts. Those reductions help athletes return to hard workouts sooner, allowing them to perform difficult sessions sooner than an athlete not using compression. Again, why exactly compression achieves those end results isn’t well understood, but that’s mostly because muscle soreness itself isn’t well understood. Another possible explanation is that compression reduces vibration (shaking, really) of muscles during exercise, and vibration may be a contributor to post-exercise soreness. The takeaway, however, is that compression has been proven to aid recovery. And it can help you return to high-level training (after training and racing) by wearing the compression either during or after your exertion.

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

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the dirt

Getting Vertical:

Downhill Running Technique

If you’ve been trail running long enough, you’ll eventually find yourself facing a steep, technical trail that looks more like Mother Nature’s version of an obstacle course than a pretty ribbon of smooth dirt singletrack. With a few handy tips, you can experience one of my favorite aspects of trail running — the technical downhill. And with a little practice, you’ll soon be hurling yourself off a rocky mountainside with cat-like prowess. Forward Lean: Controlling the Fall

When you start to drop into a downhill trail section, gravity is your friend. Part of running downhill is running with a controlled fall — in essence, leaning forward from the ankles and falling down the mountain with only your leg turnover to catch you. Having an aggressive forward lean will also help to situate your body in a more perpendicular position to the downhill trail. This will help with traction if the going gets loose. The natural tendency when the trail gets steep is to lean back to slow down. However, this will just cause a braking action and will fatigue your quads in a hurry. According to former World Mountain Running Champion and three-time World Xterra Trail Running Champion Max King, “(You have to) lean into it, keep your feet under you, shorten your stride, and stay off of a hard heel brake. Quick feet will help you keep momentum without feeling like you’re losing control, and keeping your weight over your foot strike will help reduce the stress on your muscles and joints.” So, fight the urge to lean back on your heels, and lean forward and enjoy the free ride gravity is giving you by staying light on your midfoot and stepping quick.

GLENN TACHIYAMA PHOTOGRAPHY

Jeff Browning

Quick Feet: Cutting It Up With High Heels

Another important aspect of downhill running is staying light on your feet by concentrating on picking up your feet before you strike and keeping your heel kick high. This technique will help propel you into a more aggressive leaning position. It also keeps your toes from catching a rock or root and causing you to kiss the dirt. This is something you want to avoid in very rocky, technical trail sections where a fall can create an unwanted trip to the local ER. Keep in mind, negotiating technical terrain is not just about keeping a high cadence (i.e., leg turnover). It also requires making varying stride

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lengths and mini side-to-side cuts and quick moves to pick the best fall line through obstacles — all while keeping your feet under you and not over-striding and slapping the ground with each foot strike. Remember: Quick feet mean quiet feet. Arm Position: Flap Those Wings

When it comes to technical trail running, your arms can help you steer. Maintaining a relaxed arm position with your elbows slightly raised allows for quick lateral arm motions to keep balance and steer through trickier sections. Think of your arms as counter balance weights and fling them out to

Maintaining a relaxed arm position with your elbows slightly raised allows for quick lateral arm motions to keep balance and steer through trickier sections.

the side for extra balance around steep downhill switchbacks or when dropping off step-like features in the trail. Picking a Line: The Path of Least Resistance

Picking a line is the split-second act of choosing an optimal path through obstacles you encounter. Those familiar with downhill skiing or mountain biking will be used to this technique. When running down a rocky section of trail, constantly

scan the upcoming section in your immediate line of sight. Learn to scan and see the “big picture” so you don’t get caught up in every small feature, but set up for larger features by finessing your pace, gait and foot placement for the most efficient path. Because gravity is forcing you to run faster, using many quick steps will make you more able to make small directional adjustments. Choosing the path of least resistance with the best footing is what you’re aiming for. When encountering a sharp downhill turn or switchback in the trail, remember to attempt to maintain your speed by entering and exiting the corner on a wide tangent while avoiding braking as much as possible. If you need to check your speed, do so by shortening your stride and increasing your cadence before resorting to leaning back and braking.

karl meltzer

RIGHT: Keeping a short, quick stride on the steeper technical sections allows for quick adjustments as challenging terrain presents itself. The author finding his downhill rhythm in Zion National Park, Utah.

Rhythm: Get Jiggy With It

So, the next time you find yourself facing a steep drop in the trail, slow down and employ these techniques. After a little practice, you’ll be flying down the trail taking on whatever the woods throw at you with a giant grin on your face. Giddyup. <

About the Author Jeff Johnson

Technical downhill running is all about finding a rhythm in the anti-rhythm that trail running forces you to embrace. Staying on your midfoot and off your heels can help you remain light enough to hop a log or shorten your stride a half-step to avoid a large rock in the trail at a moment’s notice.

Jeff Browning (aka Bronco Billy) can be found taking gravity’s free handouts as often as possible. You can follow him on his blog at www.gobroncobilly.com.

Snohomish County, Washington

WE’VE GOT GAME

LET US HELP YOU WITH YOURS

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

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Destination: Hood River, oregon

Play Hard, and Enjoy Great Wine and Food Shannah Werner

It sounds almost too good to be true: “Jaw-dropping sunrises and sunsets, amazing landscapes with fields of wildflowers framing snow-capped mountains, and an ever-changing river with massive rock formations that reflect the light in ways that are new with each season,” describes Kerry Cobb, the Tourism Marketing Director for Hood River County, Oregon. Add in 40,000+ acres of fruit orchards and vineyards along the Columbia River, and Hood River, OR sounds like heaven for outdoor enthusiasts and wine connoisseurs. Located east of Portland, the Columbia Gorge includes everything from Troutdale to The Dalles in Oregon and Skamania to Lyle on the Washington side of the river. At the heart of the area is Hood River, a growing town of about 7,100 people in less than three square miles. It attracts tourists from all over to play in the Cascades, windsurf on the river, run through the hills, and bike the hundreds of miles of roads and trails in the Gorge. “Located at the crossroads of the spectacular Columbia River Gorge and the magnificent Cascade Range with Mt. Hood in the backyard, Hood River County is a scenic wonderland of natural beauty in every season,” said Joanie Thomson, marketing director for Breakaway Promotions and an 18year resident of Hood River. “Here you’ll discover a world of year-round outdoor recreation, dramatic vistas, historic landmarks, fantastic food, wine and beer—and best of all, warm, friendly people.” The marquee event for Hood River is the Columbia Gorge Marathon/Half Marathon taking place on Sunday, October 27, 2013. In its fifth year, the event has grown each year,drawing more than 1,200 competitors from more than 40 states and five countries. r a c e c e n t e r. c o m

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“The route is at low elevation with amazing views up and down the Gorge with Mt. Hood and Mt. Adams in the distance,” described Thomson, whose company puts on the Columbia Gorge Marathon/ Half Marathon. “Welcome to the Columbia Gorge Marathon and Half Marathon: The most scenic and spectacular marathon in the country.” The course begins on the historic Columbia Gorge Highway, and passes several waterfalls and amazing vistas infused with breath-taking fall colors. The turnaround is at Rowena Viewpoint, and runners return to the banks of the Columbia River. “As you round yet another corner of the course you realize you are seriously lacking air,” said Thomson. “You continue to struggle to breathe even though your pace has slowed. Finally you realize that it is not the activity of running that

The Columbia River Gorge Marathon provides one of the most scenic backdrops for a running event found anywhere. This year’s event is slated for October 27.

is taking your breath away, it is the magnificent scenery that you experience with each passing mile. That is when it dawns on you that you have reached running paradise.” Other running events in Hood River include relatively new races such as the Gorge Waterfalls 50K, Wild Women Marathon Relay, and Backyard Half Marathon. The mountainous region also offers amazing vistas and plentiful hiking. According to Brian Shortt, vice president of Shortt Supply, a specialty footwear store in Hood River, Cascade Locks is approximately mile marker 2,000 of the Pacific Crest Trail. The Eastern slope of the Cascade Mountains, two national forests and six rivers

For a lower impact summer activity, the Historic Columbia River Highway is a mecca for road cyclists. Approximately 70 miles long and passing by many waterfalls, the road is essentially vehiclefree and makes for a great scenic bike tour of the Gorge. The annual Mt. Hood Cycling Classic took place for the final time at the end of June. Unfortunately, the 11-year old Classic could not draw enough sponsorship money for race directors to continue putting on the race. Mountain biking is also popular in the area, and offers spectacular views of the peaks of the Cascade Range. The Gorge Short Track Mt. Bike Series is a five-week series for all abilities on single-track and double-track, and features technical challenges for a physically demanding event. The 2013 series took place in April and May, but will be back again in 2014. Thrill-seekers flock to the area for white caps of the

SCOTT FREY

are within 60 minutes of Hood River. “With 11 isotherms inside the National Scenic area, you can find rare species of vegetation inside the stream based hikes, and the highlight of the spring is the wildflower blooms going on now as we speak in the High Desert areas just east of Hood River.”

annual Labor Day swim at dawn draws hundreds of swimmers who dive off a Sternwheeler paddle boat and cross the river. The real challenge is to put it all together for the Aluminum Man Triathlon, taking place for the 25th year, on September 7, 2013 in The Dalles. Competitors

Each year, nearly 500 swimmers participate in the 1.1mile Roy Webster Columbia Cross-Channel Swim, which will be held on September 2.

“For the last 20 years, youthful energy has redeveloped the downtown into a enthusiastic four seasons recreation support center,” said Shortt. “The hotels/B&B, restaurants, sport and general merchandise businesses go well beyond simply selling you product. They will know what is happening outdoors, when and how to get there.”

MICHAEL PETERSON

In addition to the recreation options, the foodies and beer and wine connoisseurs are also attracted to the area. The Hood River Hops Fest and Hood River Harvest Fest showcase the beer and wine of the region. The Hops Fest is September 28, 2013 in downtown Hood River and the Harvest Fest will be October 18-20, 2013. “Livability and quality of life are priorities in Gorge,” said Thomson.“Our mild climate and clean mountain air, our year-round recreational activities for the whole family, and our fresh local culinary delights and award-winning wineries make it a popular destination for visitors from around the world.” <

Links Roy Webster Swim

Columbia River, widely recognized as one of the best windsurfing destinations. On a typical windy afternoon in the Gorge, one can see hundreds of multi-color sails streaking across the rippled dark blue water. Kitesurfing, stand up paddle-boarding and sailing are also popular water-based activities for the area. The Roy Webster Columbia Cross-Channel Swim is a 1.1-mile swim across the chilly Columbia River from the Washington side of the river back to the Oregon shore in Hood River. Named for Roy Webster, who swam across the channel in 1942, the

Stand up paddle boarding has grown in popularity all over the world. And on a calm day, Hood River provides a great place to enjoy “SUP.”

jump into the Columbia River for a swim, bike along rolling hills, and finish with a level run along the river. There is also an Olympic Duathlon this year and Olympic Triathlon Teams option. Strategically tapping into the outdoor resources of the area is the cornerstone for economic development of the area. Shortt notes there are more than 50 community-based road and trail run/walk events each year alone.

www.hoodriver.org/events-festivals/ chamber-events/cross-channel-swim Historic Columbia River Highway www.byways.org/explore/byways/2141/ Hood River Chamber of Commerce www.hoodriver.org Columbia Gorge Marathon www.columbiagorgemarathon.com Aluminum Man Triathlon www.racecenter.com/aluminumman

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FILE PHOTO

A New Era in Running

It’s Time to Revisit

the Bell Curve

When it comes to the topic of running shoes, running economy and footstrikes, the last five years have been interesting, to say the least. Perhaps the minimalist movement was destined to happen, a moment in history that was just biding its time before crashing noisily onto the running scene. Then again, without the publication of Born to Run by Christopher McDougall in 2009, the entire barefoot and minimalist movement may have slipped by with hardly a footnote in running history. It must be said that the minimalist running movement predated McDougall’s book. But Born to Run was a singular phenomenon. A book ostensibly about a small tribe of great runners out of the Mexican desert: the Tarahumara Indians. In reality, Born to Run wasn’t about the Tarahumara Tribe at all; rather, it was about an entirely new paradigm behind the art of running. McDougall wondered if we were doing anything correctly when it came to the generally accepted notion of running: the form, the footstrike, the shoes, and of course, the mindset. Most readers of the book came away wondering the same thing about running —

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do we need to change everything? Nearly five years later, we’re all still wondering. A Brief Intermission: The Bell Curve

For you Bill Nye fans out there, the bell curve is the layman’s term for normal, or Gaussian, distribution. This is a wonderful idea to keep in the back of your mind while considering running economy and footstrikes. Many biological variables (height, weight, etc.) fall into a normal distribution, or bell curve. As an example, at any marathon, the starting line will consist of a large, diverse (yet, frighteningly similar) number of runners. Those runners will be normally distributed in many variables. For example, weight: A scant few will be under 90 pounds and another scant few over 240. The rest, and the huge majority, will fall in a bell curve pattern between those high and low weights. It’s worth consideration: How many variables from a large group of runners would fall neatly onto a bell curve? Clearly height, weight, and shoe size would fall into a normal distribution. Stride length and cadence probably would as well. How about footstrike, injury rates, running efficiency, and economy?

Scott Lommers

Picture that continuum along the bell curve. Most runners are fairly similar and yet we’re all just slightly different. Science Tries to Make Up Ground

As the barefoot and minimalist movement began to pick up steam, it became clear that most shoe companies had very little in the way of scientific research behind their shoe designs. The major running shoe companies had spent decades building better “cushioning” and “stability” shoes without scientific weight behind those improvements. In reality, there was very little research to be had at all, either supporting these bulked up shoes or disparaging them. The minimalist shoe movement brought forward the idea of footstrike, or how the foot strikes the ground while running. Barefoot runners noted that they were much more likely to land on their midfoot or forefoot, while runners wearing traditional running shoes usually landed with a rearfoot, or with a heel-strike. Since barefoot runners were considered to have a more natural form, the midfoot footstrike quickly became de rigueur among minimalist running proponents.

In hindsight, of course, the battle between the inertia of the traditional running shoe companies and the deductions that the minimalist proponents made didn’t matter nearly as much as the questions they spawned. Why do we run with a particular footstrike? Do shoes matter when it comes to proper running form? And, of course, the most important question: What is the correct way to run?

Runner Distribution 34%

Percentage of the Population

Unfortunately, this idea has a bit of a “chicken or the egg first” problem with its reasoning. Even so, the forefoot and midfoot footstrike was considered more natural and economical, but actual research backing this idea was nearly as hard to find as studies defending the best-selling bulky running shoes.

68%

14%

0.1%

14%

95%

These questions caused huge changes in the shoe industry. Suddenly, runners were asking about heel-totoe drop and stack size, casual runners were sporting Vibram Five Fingers, and most of us wondered if we’d really have to start running barefoot (some wondered with glee and many with consternation).

The Answers Emerging From Bend, Oregon

Perhaps predictably, the minimalist bandwagon may have grown too big, too fast. According to shoe industry analysts, the minimalist running shoe category declined sharply in the first quarter of 2013, while more traditional motion control and stability running shoes made huge gains. Some drop off in the minimalist sector was probably inevitable. But no matter what happens to minimalist running in the future, it has forced a huge change in how we think about running. It has caused runners to put their running, and their shoes, under a microscope. It has helped running research emerge as a science to be formally studied. And it’s about time.

Surprisingly, a voice of reason (and science) emerged from right here in the Northwest — Bend, OR, to be specific. Well, in truth, Jay Dicharry began researching running as director of the SPEED Performance Clinic at the University of Virginia. In 2012, Dicharry moved west and became the director for the Rebound Excellence Project and the REP Biomechanics Lab, which is affiliated with Rebound Physical Therapy. Dicharry is also the author of the book Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention. In other words, there are very few individuals that know the topic of footstrike and running economy better than Dicharry.

A Mixed Bag of Research

Unfortunately, Dicharry feels runners are still asking the wrong questions. In his view, the most important question is a simple one. “Define your running goals,” said Dicharry. “What are you looking to get from your running?” In other words, there is no such thing as the “right footstrike.” The single “perfect shoe” doesn’t exist. You’ll never be able to master the “ultimate form.” According to Dicharry, there are no simple answers that fit every runner. “There are just too many variables: different terrain, different times, different runners, different body types,” said Dicharry. At the REP Biomechanics Lab, Dicharry can test runners and throw numbers and statistics around all day long. But without a clear, guiding focus from the runner, little of that information will provide a path to success.

One might assume that more focused research on running form, economy and footstrike would quickly lead to solid answers. One would be mistaken. Although it’s not for lack of effort; new running research is being released much more frequently and with greater focus. Still, the influx of new research has come up with only one solid conclusion: People are different. Who knew, right? A recent study out of the U.S. Army looked at performance and injury rates of two groups of runners: heel strikers and non-heel strikers (midfoot or forefoot strikers). They found no significant differences between the two groups in performance or injury rates. These results were surprising to many, but they shouldn’t have been. There is no straight line that connects footstrike to injury. There’s also no clear path between speed and footstrike, nor one between endurance and footstrike. The runner’s body is a hugely complex system. Factors such as flexibility, muscle tone, weight, and age must be considered, as well as footstrike, running economy and shoe choice.

34%

Less Efficient

0.1%

Highly Efficient

Running Economy

“When you think of what you want to accomplish running, you can compare it to a car,” said Dicharry. “A Prius is a great car, good mileage, but it’s not very fast. And that’s fine, if you’re a runner that’s in the sport for health reasons and trying to avoid injuries, that’s all you need. You don’t need to worry about speed, you need to worry about reducing

the load on your legs, moving your feet under your body and bringing up your cadence.” Revisiting the Bell Curve

Humans love clear, simple answers. They’re not as fond of complex problems with solutions that may only work for a single individual. Guess which situation we have here. It can be very frustrating to hear that your problems, even minor life problems such as running shoes and footstrike, are very individual and can only be solved with individual strategies. The good news is that runners, researchers and shoe companies alike are recognizing that runners truly are individuals and one or two basic shoes or running styles just won’t cut it any longer. As a runner, you may be an outlier on the very edges of the bell curve, or you may be in the large crowd of runners smack dab in the middle. You may have perfect running form and footstrike, and can run barefoot every day of the week. Or you may be a back-of-the-pack plodder who still needs to drop that holiday weight and must wear fully cushioned shoes no matter the distance run. Twenty years ago, there were no options for runners along that continuum between those two runners. You had to choose one or the other. Now you can test, research and find what works best for you and your running goals. Be thankful you’re running in an era of research and individual choice, and not in an era where the Chuck Taylor high top was the shoe for every sport. Take advantage of the times. < Rebound Excellence Project and REP Biomechanics Lab www.reboundoregon.com/biomechanics-lab

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2013 Event Calendar RUNS/WALKS 8/1 Fit Right First Thursday Adventure Run; 5K, 10K; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/1st-thursday.html 8/3

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

1m, 5K, 10KR/W; Latus Motors Harley-Davidson, Gladstone, OR 503-869-9033; www.shocfoundation.org 8/3 Umpqua Ultimate 5K & 10K; 5K, 10K; Sutherlin, OR; www.purplefootgang.com 8/3 PacNW Spartan Race - Spartan Sprint; 4m (Obstacle Race); Washougal MX Track, Washougal, WA; share.spartanrace.com/x/Vr6Qd 8/4 Homer’s Classic 8K; 2mR/W, 8K; Former Silverton HS, Schlador St Campus, Silverton, OR; 503-845-1801; www.racenorthwest.com 8/4 Great Kilted Run 5K; 5K; Magnuson Pk, Seattle, WA; www.promotionevents.com

8/10 Crawfish Crawl 5K 5K; Tualatin Commons, Tualatin, OR; 503-524-7570 www.runwithpaula.com 8/10 Cosmo 7K - All Girls Run; 7KR/W; Fort Vancouver, Vancouver, WA; www.energyevents.com > 8/10 Magic City Blues Soul Run; 3K, 10K; South Pk, Billings, MT; www.montanacyclingraceseries.com 8/10 Mighty Tighty Whitey; 5K, 10K; Kirkland, WA; 253-245-9240; www.trifreaks.com 8/10 Run With The Guys! Help fight Prostate Cancer with a 5K, 10K or 1/2 Marathon!; 5K, 10K, 13.1m; Soap Lake, WA; 360-780-0900; www.ulbfit.com 8/10 Garlic Festival 10K; 10K; North Plains, OR; www.orrc.net 8/10 ORRC Summer Solstice Sundowner; Kids, 5KR/W; Clackamas Comm College, Oregon City, OR; www.orrc.net 8/10 Scandia Run 10K Run and 5K Run/Walk; 1m, 5K, 10K; Lyle Dale Pk, Junction City, OR; www.scandiarun.com

8/11 Mt Tabor Doggie Dash 8K and 5K Run/Walk 5K, 8KR/W; Mt Tabor Pk, Portland, OR; 503-926-2622 www.terrapinevents.com 8/11 Haulin’ Aspen Trail Run - 7 Mile Run; 7m; Bend, OR; 541-323-0964; www.haulinaspen.com 8/11 Timberline Mt Run; 6.97m; Wy’East Day Lodge, Timberline Lodge, Mt Hood, OR; www.timberlinetrail.com 8/15 Deschutes Brewery Twilight 5K 5K; Deschutes Brewery, Bend, OR; www.superfitproductions.com 8/17 Cosmo 7K - All Girls Run; 7KR/W; Seattle, WA; www.energyevents.com > 8/17 Good Samaritan Challenge; 1K, 5K, 12K; Sunset Park, Corvallis, OR; 541-602-4508; www.hotvrunners.com 8/17 Silvan Ridge Twilight 5; 5K; Silvan Ridge Winery, Eugene, OR; www.silvanridge.com 8/18 Lake Union 10K; 10K; Lake Union Pk, Seattle, WA; 206-499-1903; www.lakeunion10k.com 8/18 REI Muddy Buddy Seattle; 3.5-4m, 5-7m; Lake Sammamish St Pk, Issaquah, WA; muddybuddy.competitor.com 8/23 Great Day of Play 5K; 5K; Redmond City Hall, Redmond, WA; 425-556-2333; www.redmond.gov/races 8/24 Summer Blast at Redmond Watershed; 5m, 10m, 13.1m, 26.2m; Redmond, WA; 206-200-2840; www.nwtrailruns.com 8/24 Canby Dahlia Run; 10K, 13.1m; Canby Foursquare Church, Canby, OR; www.canbycharityrun.org/Canby_Charily_Run/Home.html 8/24 Cutthroat Classic; 11.1m; N Cascades Nat’l Pk, Winthrop, WA; www.mvsta.com/summer 8/24 Seattle Marathon 10K Race; 10K; Seattle Ctr, Seattle, WA; www.seattlemarathon.org 8/31

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

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

8/31 The Inferno; 13.1m Obstacle Race; Oregon 4-H Ctr, Salem, OR; www.racetheinferno.com 8/31 Eagle-Indian Run/Walk; 3K, 5K; Sorosis Pk, The Dalles, OR; rthouvenel44@embarqmail.com 8/31 Sunset Bay Trail Run; 1m, 4m, 15K; Charleston, OR; www.southcoastrunningclub.com 9/2 Wildwood Trail Trial; 10K; Forest Pk, Portland, OR; www.orrc.net 9/5 Fit Right First Thursday Adventure Run; 5K, 10K; FIT RIGHT, Portland, OR; 503-525-2122; www.fit-right-nw.com/1st-thursday.html 9/7 Gateway to the Gorge Half Marathon - 5K & 10k; 5K, 10K, 13.1m; Troutdale, OR; www.4theirlives.com > 9/7 Lake Chelan Shore to Shore Marathon, Half-Marathon, 10K; 10K, 13.1m, 26.2m; Lake Chelan, WA; 509-387-0051; www.lakechelanmarathon.com 9/7 Walk, Roll ‘n’ Run for UCP; 2.5mW, 5K, 8K; RiverEast Ctr Pking Lot, Portland, OR; 503-777-4166; www.walkrollnrun.org 9/7 Warrior Dash; 3.11m; Horning’s Hideout, North Plains, OR; www.warriordash.com 9/7 Enduring Freedom Run; 5KR/W; Windjammer Pk, Oak Harbor, WA; www.navylifepnw.com/site/63/Whidbey-Fitness-Center.aspx 9/7 Heroes Mud Run; 5K; Green Meadow Farms, Snohomish, WA; www.heroesmudrun.com 9/7 Sublimity Harvest Festival Fun Run; 3K, 5K, 10KR/W; Sublimity Grade Schl, Sublimity, OR; www.sublimityharvestfest.com 9/8 Pints to Pasta 10K 10K; The Old Spaghetti Factory, Portland, OR; 503-524-7570 www.runwithpaula.com > 9/8 The Brother’s Run; 5K; 7th Street Complex, John Day, OR; gilliam@eou.edu

KEY

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

2013

SPOKANE

MARATHON

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

spokanemarathon.us

HOST HOTEL

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9/10 Huckleberry Half; 10K, 13.1m; Welches Mddl Schl, Welches, OR; 503-750-9545; www.huckleberryhalf.com 9/14 Eagles’ Flight; 1m, 5K, 10K; Santiam Christian Schl, Adair Village, OR; 541-745-5524; www.santiamchristian.org/eagle-families/eaglesflight.cfmcom 9/14 Guts N’ Glory Dash; Kids 1mi, 5K Obstacle Race; Benton Cnty Fairgrnds, Kennewick, WA; ; www.gutsnglorydash.com > 9/14 29th Annual Harvest Classic; 1m, 2m, 8K; Nampa Recreation Ctr, Nampa, ID; www.namparecreation.org 9/14 Fairhaven Runner’s Waterfront 15K; 15K; Fairhaven Village Green, Bellingham, WA; www.cob.org/services/recreation/races 9/21 Columbia River Power Marathon; 8K, 13.1m, 26.2m; Desert River Inn, Umatilla, OR; 541-567-6151; www.columbiarivermarathon.com 9/21 River Run Half-Marathon, 10K, 5K; 5K, 10K, 13.1m; Wenatchee, WA; 509-387-0051; www.runwenatchee.com 9/21 Kiss Me Dirty Mud Run Series - Portland, OR; 5K; Portland Int’l Raceway, Portland, OR; www.kissmedirty.com 9/21 Prefontaine Memorial Run; 5K, 10K; Coos Bay, OR; www.prefontainerun.com 9/21 St. Luke’s Women’s Fitness Celebration - 5K Run, Walk & Stroll; 5K; Idaho State Capitol, Boise, ID; www.celebrateall.org 9/22 Happy Girls Hagg Lake 5K, 10K, 13.1m; Hagg Lk, Forest Grove, OR; www.happygirlsrun.com 9/22 Champoeg Park Half Marathon & 5 Miler; 5m, 13.1m; Champoeg St Pk, St Paul, OR; www.energyevents.com > 9/22 Survive The Burn 5K/10K & Kids Fun Run; 5K, 10K, Crossfit 5K; Riverfront Pk, Salem, OR; 360-852-0328; www.survivetheburn.org 9/28 Guts n Glory Dash; 5K (Obstacle Race); Kennewick Fairgrnds, Kennewick, WA; www.gutsnglorydash.com > 9/29 Bellingham Bay Marathon, Half Marathon & 5K; 5K, 13.1m, 26.2m; Bellingham, WA; www.bellinghambaymarathon.org 9/29 Multnomah Falls Trail Run; 5.6m; Wahkeena Falls St Pk, Corbett, OR; www.portlandrunner.com

10/5 See Jane Run (All Women’s Run and Walk); 1mW, 5KR/W; Empire Lks, Coos Bay, OR; www.southcoastrunningclub.com 10/6 Portland Marathon 10K Mayor’s Walk; 10K; Portland, OR; 503-226-1111; www.portlandmarathon.org 10/6 Portland Marathon Five-Miler; 5m; Portland, OR; 503-226-1111; www.portlandmarathon.org 10/6 Portland Marathon Marafun Kids’ 2 Mile Run; 2m; Portland, OR; 503-226-1111; www.portlandmarathon.org 10/12 XTERRA St. Edward Harvest Half Marathon & 10K; 10K, 13.1m; Kenmore, WA; 206-200-2840; www.nwtrailruns.com 10/12 Detroit Lake Mud Run; 10K; Detroit Lk Rec Area, Detroit Lake, OR; www.runwildadventures.com 10/13 Young Life Seattle - 5K 4 KIDS; 5K; Magnuson Pk, Seattle, WA; 206-890-7923; www.nwseattle.younglife.org 10/19 Run With the Kokanee; 5K, 10K; Issaquah, WA; 206-200-2840; www.nwtrailruns.com 10/20 Run Like Hell! 5K, 10K, 13.1mR/W; Pioneer Courthouse Sq, Portland, OR 503-926-2622; www.terrapinevents.com> 10/26 Doc Sears Fall Classic Run/Walk; 2m, 5m; Kiwanis Pk, Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html 10/27 Run Scared 5K and 4K Walk; 4KW, 5K; Seward Pk, Seattle, WA; www.runscared5k.com 10/27 Snohomish River Run; 10K, 13.1m; Rotary Pk, Everett, WA; www.snohomishriverrun.com 11/2 2nd Annual Veteran’s Day 5K & 10K; 5K, 10K; Soap Lake, WA; 360-780-0900; www.ulbfit.com 11/2 Happy Dirty Girls Run - Half Marathon and 5K; 5k, 13.1m; Sisters, OR; 541-323-0964; www.happydirtygirl.com 11/2 2nd Annual Veteran’s Day 5K & 10K; 5K, 10K; Soap Lake, WA; www.ulbfit.com 11/2 Mud & Chocolate Weekend; 4.5mi, 13.1m; Redmond Watershed Preserve, Redmond, WA; www.mudandchocolate.com 11/10 Carkeek Park 5K & 10K Trail Run; 5K, 10K; Seattle, WA; 206-200-2840; www.nwtrailruns.com

11/10 Columbia Classic; 2m, 10m; Hampton Inn, Richland, WA; www.3rrr.org 11/16 Cause + Event Portland; 5K, 10K; Bethany Village, Portland, OR; 503-332-7566; www.causeandeventportland.com 11/16 Redmond Poultry Predictor; 4m; Farrel McWhirter Farm, Redmond, WA; 425-556-2333; www.redmond.gov/races 11/16 The Mustache Dache; 5K; Magnuson Pk, Seattle, WA; www.mustachedache.com 11/17 Green Lake Gobble & Mashed Potato Munch Off; 5K, 10K; Green Lake Pk, Seattle, WA; www.promotionevents.com 11/21 OAC Turkey Trot; 1K Kids, 5K, 10K; Osborn Aquatic Ctr, Corvallis, OR; www.oacturkeytrot.com > 11/21 Oregon Mid Valley Road Race; 2.5mW, 3.75m, 5.2m; Albany, OR; www.omroadrace.org > 11/21 Turkey Trot Fun Run/Walk; Pick Your Distance; Empire Lks, Coos Bay, OR; www.southcoastrunningclub.com 11/23 Give Thanks - Fun Run; 1.7mR, 5m; Redmond Water Shed, Redmond, WA; 425-248-0908; www.finishstrongevents.com 11/23 Redmond Turkey Trot; 1m, 5K; Ridgeview HS, Redmond, OR; www.bendturkeytrot.com 11/23 Seattle Marathon 5K Race; 5K; Downtown, Seattle, WA; www.seattlemarathon.org 11/24 Hot Buttered Run; Kids, 5K, 12K; Pearson Air Museum, Vancouver, WA; www.energyevents.com > 11/26 Turkey on the Run; 5K, 12K; Wenatchee, WA; 509-387-0051; www.runwenatchee.com 11/28 Bend Turkey Trot; 1m, 5K; Northwest Crossing, Bend, OR; www.bendturkeytrot.com 11/28 Burn the Bird 5K/10K Walk/Run; 5K, 10K; Rivers Edge Trail, Great Falls, MT; www.racemt.com 11/28 Huffing For Stuffing Thanksgiving Day Run; Kids, 5KR/W, 10K; Museum of the Rockies, Bozeman, MT; www.huffingforstuffing.com 11/28 The Oly Trot. Thanksgiving Day 4 Mile Run and Tot Trot; 4m; Heritage Pk, Olympia, WA; www.olytrot.com

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2013 Event calendar

11/30 Winter Wonderland of Lights Run/Walk 2m, 4m, 6m; Portland Int’l Raceway, Portland, OR www.aasportsltd.com/wonderland > 11/30 Sisters Turkey Trot; 1m, 5K; Village Green Pk, Sisters, OR; www.bendturkeytrot.com 12/7 Reindeer Run 5K, 8K, 13.1mR/W; Columbia River Foursquare Church, St. Helens, OR; 503-396-0357; www.crfoursquare.com 12/7 22nd Annual Bend Jingle Bell Run/Walk for Arthritis; Kids, 1m, 5KR/W; Bend, OR; bendjinglebellrun.kintera.org 12/7 Shellburg Falls Trail Run; 10K; Shellburg Falls Rec Area, Lyons, OR; www.runwildadventures.com 12/8 K9 Candy Cane 5K Run; 5K; Renton Comm Ctr, Renton, WA; 206-920-3983; www.buduracing.com 12/8 Portland Jingle Bell Run/Walk for Arthritis; 1K Kids, 5KR/W; Portland, OR; portlandjinglebellrun.kintera.org 12/14 Mac’s Run; 5KR/W, 10K; Sunset Bay St Pk, Charleston, OR; www.southcoastrunningclub.com 12/15 Holiday Half & 5K - Portland; 5K, 13.1m; adidas North America Campus, Portland, OR; 503-284-0345; www.foottraffic.us/holiday; > 12/21 YMCA Christmas Run; 2.5mR/W, 6.1m; Downtown YMCA/Boise HS, Boise, ID; www.ymcatvidaho.org/programs/races 12/31 The First Run & Walk 1.5m, 5KR/W; World Trade Ctr, Portland, OR www.aasportsltd.com/firstrun >

RELAYS 8/2 Cascade Lakes Relay; 216m; Diamond Lk to Bend, OR; www.cascadelakesrelay.com 8/2 Cascade Lakes Walk Relay; 132m; Silver Lk to Bend, OR; www.cascadelakesrelay.com 8/3 Circle the Bay Relay; 30KR/W, 3ppr Team; Ferry Road Pk, North Bend, OR; 541-294-5230; www.southcoastrunningclub.com 8/16 Spokane to Sandpoint Relay 123mW, 185mR; Spokane, WA to Sandpoint, ID; www.spokanetosandpoint.com 8/23 Hood To Coast Relay; 200m, 12ppr Team (‘13 Event Full); Mt Hood to Seaside, OR; www.hoodtocoast.com 8/23 Portland To Coast High School Challenge; 130m, 12 ppr Team; Portland to Seaside, OR; www.hoodtocoast.com 8/23 Portland To Coast Walk Relay; 127m, 12 ppr Team (‘13 Event Full); Portland to Seaside, OR; www.portlandtocoastwalk.com 9/20 Hells Canyon Relay; 148mW, 215m, 286m; Baker, Wallowa, Union Counties, Baker City, OR; www.smithrockracegroup.com 9/21 North County Wine Run; 9K, 13.1m; Battle Ground, WA; northcountywinerun.getboldevents.com 10/5 Covered Bridges Relay; 25.3m; Dorena Lk, Cottage Grove, OR; www.smithrockracegroup.com

HALF MARATHONS/MARATHONS/ULTRAS 8/3 Circle the Bay; 30KR/W, Relays; Ferry Road Pk, North Bend, OR; 541-294-5230; www.southcoastrunningclub.com

WHAT HAPPENS IN VEGAS

CHANGES LIVES

Learn more at an information meeting: ENDURANCE TRAINING PROGRAM

BENEFITING CROHN’S & COLITIS RESEARCH

JOIN NOW FOR SUMMER 2013 CALL 866-931-2611 OR VISIT WWW.CCTEAMCHALLENGE.ORG.

brettad.indd 1 r a c e c e n t e r. c o m

Portland: August 7th, 6:30pm Lucky Labrador Beer Hall 1945 NW Quimby St. Seattle: August 8th at 6:30pm Pyramid Brewery 1201 1st Avenue South 6/17/2013 10:41:38 AM

august/september 2013

8/3 Tacoma Narrows Half; 13.1m; Tacoma Narrows Airport, Tacoma, WA; www.tacomanarrowshalf.com 8/10 SCOTT Cougar Mountain Trail Run Series 13 Mile; 13m, 20m, 50K; Newcastle, WA; 206-200-2840; www.nwtrailruns.com 8/10 36th Mt Ashland Hill Climb Run - 13.3 miles; 13.3m; Lithia Pk, Ashland, OR; www.mtashlandrun.com 8/10 Run With The Guys!; 5K, 10K, 13.1m; Soap Lake, WA; www.ulbfit.com 8/11 Haulin’ Aspen Trail Run - Half Marathon & Marathon; 13.1m, 26.2m; Bend, OR; 541-323-0964; www.haulinaspen.com 8/11 Mud & Chocolate 4.5 Mile and Half Marathon; 4.5m, 13.1m; Soaring Eagle Pk, Sammamish, WA; www.mudandchocolate.com 8/11 Transcendence Ultra - 12 Hour Endurance Run & Relay; 12hr; Marathon Pk at Capitol Lake, Olympia, WA; www.guerillarunning.com/Transcendence_12-Hour_Run.html 8/17 The Forest Park Marathon and Half Marathon; 13.1m, 26.2m; Forest Pk, Portland, OR; 503-223-5449; www.forestparkmarathon.org 8/17 The Forest Park Marathon and Half Marathon; 13.1m, 26.2m; Forest Pk, Portland, OR; www.forestparkmarathon.org 8/18 Every Girl’s 1/2 Marathon & 5K; 5K, 13.1m; Sleep Country Amphitheater, Ridgefield, WA; www.moxierunners.com 8/25 Eugene Women’s Half Marathon 13.1m; 5th St. Market, Eugene, OR; 877-345-2230; www.eugenewomenshalf.com

KEY

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

8/31

3rd Annual Sunriver Marathon for a Cause Half Marathon

5K, 10K, 13.1m; Sunriver Resort, Sunriver, OR; 541-593-2342 www.sunrivermarathon.com > 8/31 Elkhorn Crest Classic 50/50 Trail Runs; 50K, 50m; Elkhorn Crest Trail, Baker City, OR; www.smithrockracegroup.com 8/31 Pocatello Marathon; 5k, 10k, 13.1m, 26.2m; Pocatello, ID; www.pocatellomarathon.com

9/1

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

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

9/1 Oregon Wine Country Half Marathon 13.1m solo/relay; Willamette Valley, OR; www.run4oregonwine.com > 9/1 Disneyland Half Marathon; 13.1m; Disneyland, Anaheim, CA; www.disneylandhalfmarathon.com 9/7 Gateway to the Gorge Half Marathon - 5K & 10k; 5K, 10K, 13.1m; Troutdale, OR; ; www.4theirlives.com > 9/7 Lake Chelan Shore to Shore Marathon, Half-Marathon, 10K; 10K, 13.1m, 26.2m; Lake Chelan, WA; 509-387-0051; www.lakechelanmarathon.com 9/8 Bozeman Marathon and Half Marathon; 13.1m, 26.2m; Bozeman, MT; 406-587-1135; www.bozemanmarathon.com 9/10 Huckleberry Half; 10K, 13.1m; Welches Mddl Schl, Welches, OR; 503-750-9545; www.huckleberryhalf.com 9/14 Hagg Hybrid Marathon and Marathon Relay; 26.2m solo/relay; Hagg Lk, Forest Grove, OR; 503-312-5619; www.hagghybrid.com 9/14 See Jane Run Womenâ&#x20AC;&#x2122;s Half Marathon & 5k - Wichita, KS; Kids 1m, 5K, 13.1m; Wichita, KS; 415-839-9393; www.seejanerun.com/t-See-Jane-Run-Half.aspx 9/15 Black Diamond Half Marathon 13.1m; Nolte St Pk, Enumclaw, WA www.aasportsltd.com/blackdiamond > 9/15 You Go Girl! Half Marathon; 10K, 13.1m; Tacoma, WA; www.runyougogirl.com 9/21 Columbia River Power Marathon; 8K, 13.1m, 26.2m; Desert River Inn, Umatilla, OR; 541-567-6151; www.columbiarivermarathon.com 9/21 Indian Summer Half-Marathon; 5K, 13.1m; Columbia Point Pk, Richland, WA; www.3rrr.org 9/21 Middle Fork 50K & 20 Mile Trail Run; 20m, 50K; North Bend, WA; 206-200-2840; www.nwtrailruns.com 9/21 North County Wine Run; 9K, 13.1m; Battle Ground, WA; northcountywinerun.getboldevents.com 9/21 River Run Half-Marathon, 10K, 5K; 5K, 10K, 13.1m; Wenatchee, WA; 509-387-0051; www.runwenatchee.com 9/22 Flagline 50K 50K; Mt Bachelor, Bend, OR www.flaglinetrailfest.com 9/22 Happy Girls Hagg Lake 5K, 10K, 13.1m; Hagg Lk, Forest Grove, OR; www.happygirlsrun.com 9/22 High Alpine Half 13.1m; Mt Bachelor, Bend, OR www.flaglinetrailfest.com 9/22 Champoeg Park Half Marathon & 5 Miler; 5m, 13.1m; Champoeg State Pk, St Paul, OR; www.energyevents.com > 9/27 Mountain Lakes 100; 100m; Olallie Lake, OR; www.mountainlakes100.com 9/28 Quilcene Oyster Half-Marathon; 5K, 10K, 13.1m; Quilcene Bay, Quilcene, WA; www.quilcenehalfmarathon.com > 9/29 Race For A Soldier Half Marathon; Kids, 2m, 13.1m; Gig Harbor Family YMCA, Gig Harbor, WA; www.raceforasoldier.com 9/29 Bellingham Bay Marathon, Half Marathon & 5K; 5K, 13.1m, 26.2m; Bellingham, WA; www.bellinghambaymarathon.org 10/5 Leavenworth Oktoberfest Marathon and Half Marathon; 13.1m, 26.2m; Leavenworth Natâ&#x20AC;&#x2122;l Fish Hatchery, Leavenworth, WA; teddriven.com/events/2012-leavenworth-oktoberfest-marathon 10/6 Portland Marathon & Half Marathon 13.1, 26.2m; Portland, OR; 503-226-1111 www.portlandmarathon.org 10/12 Utah Marathon; Kids, 5K, 13.1m, 26.2m; Salt Lake City, UT; www.utahmarathon.com; * 10/12 Defiance 50K; 15K, 25K, 50K; Tacoma, WA; www.defiance50k.com 10/12 Elk-Kings Mtn Traverse; 15m; Tillamook St Forest, OR; www.elkkingtraverse.com

august/september 2013

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

2013 Event calendar

10/13 Girlfriends Half Marathon 13.1m; Northwest Personal Training, Vancouver, WA; 360-574-7292 www.nwpersonaltraining.com 10/13 Spokane Marathon, Half Marathon, 10k; 10K, 13.1m, 26.2m; Spokane, WA; 509-624-4297; www.spokanemarathon.us 10/13 Walla Walla Marathon; Kids, 10K, 13.1m, 26.2m; Walla Walla, WA; www.wwmultisports.com > 10/13 GoodLife Fitness Victoria Marathon; Kids, 8K, 13.1m, 26.2m; Victoria, BC; www.runvictoriamarathon.com 10/13 Poulsbo Marathon; Kids, 3K, 10K, 13.1m, 26.2m; North Kitsap HS, Poulsbo, WA; www.poulsbomarathon.com 10/20 Run Like Hell! 5K, 10K, 13.1mR/W; Pioneer Courthouse Sq, Portland, OR; 503-926-2622; www.terrapinevents.com > 10/20 SD’s Down and Dirty Half & 10K 10K, 13.1m; Sevneth Mtn Resort, Bend, OR www.superfitproductions.com 10/20 Humboldt Redwoods Marathon, Half Marathon, and 5K; 5K, 13.1m, 26.2m; Humboldt Redwoods St Pk, Weott, CA; 707-845-6111; www.redwoodsmarathon.org 10/20 The Other Half; 13.1m; Moab, UT; www.moabhalfmarathon.org 10/26 Runaway Pumpkin Half Marathon 13.1m; Cheadle Lake Pk, Lebanon, OR www.runawaypumpkinhalf.org 10/27 Columbia Gorge Marathon and Half Marathon; 13.1m, 26.2m; Hood River Marina, Hood River, OR; 541-980-2338; www.columbiagorgemarathon.com 10/27 Tri-Cities Marathon and Marathon Relay; 26.2m; Shilo Inn, Richland, WA; www.3rrr.org 10/27 Snohomish River Run; 10K, 13.1m; Rotary Pk, Everett, WA; www.snohomishriverrun.com 11/2 Happy Dirty Girls Run - Half Marathon and 5K; 5k, 13.1m; Sisters, OR; 541-323-0964; www.happydirtygirl.com 11/2 Zeitgeist Half Marathon; 13.1m; Optimist Football Pk, Boise, ID; www.zhalfmarathon.com > 11/2 Silver Falls Trail Marathon Half Marathon; 13.1m, 26.2m; Silver Falls State Pk, Silverton, OR; www.silverfallsmarathon.com 11/9 Down & Dirty Wine Run; 10.5m; Moulten Falls Winery, Yacolt, WA; 360-687-2230; www.getboldevents.com 11/9 Walk Wheel Run for Veterans Half Marathon; 1m, 1m, 5K, 10K, 13.1m; Emerald Valley Golf Club, Creswell, OR; www.smithrockracegroup.com 11/10 Athens Marathon; 26.2m; Athens, Greece; www.athensmarathon.com 11/17 Big Sur Half Marathon on Monterey Bay; 13.1m; Monterey, CA; 831-625-6226; www.bigsurhalfmarathon.org 11/24 Amica Insurance Seattle Marathon; Kids, 13.1m, 26.2m; Seattle Ctr, Seattle, WA; www.seattlemarathon.org 12/7 Reindeer Run 5K, 8K, 13.1mR/W; Columbia River Foursquare Church, St. Helens, OR; 503-396-0357; www.crfoursquare.com 12/8 California International Marathon; 26.2m Solo/Relay; Folsom Dam, Sacramento, CA; 916-983-4622; www.runcim.org 12/14 LC Valley Marathon; 26.2m; Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html 12/15 Holiday Half & 5K - Portland; 5K, 13.1m; adidas North America Campus, Portland, OR; 503-284-0345; www.foottraffic.us/holiday > 3/2/14 Napa Valley Marathon; 5K, 26.2m; Napa, CA; www. napavalleymarathon.org

TRIATHLONS/DUATHLONS 2013 Series 33 Triathlon; 5 Dates, 5 Venues, 8 Distances - details TBA; www.series33triathlon.com 8/1 YMCA Y-Not Triathlon; Sprint Tri; Parkcenter Pond, Boise, ID; www.ymcatvidaho.org/programs/races 8/3 Wahine All Women’s Triathlon & Duathlon Kids, Sprint Tri, Tri-iT Sprint Tri, Sprint Du; Blue Lk Pk, Fairview, OR www.aasportsltd.com/allwomens > 8/3 Federal Escape Triathlon; Kids, Sprint Tri, Olympic Tri; Five Mile Lake Pk, Federal Way, WA; 253-245-9240; www.trifreaks.com

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

august/september 2013

8/3 Power of Pasco Sprint Triathlon; Sprint Tri; Chiawana Pk, Pasco, WA; www.3rrr.org 8/3 Umpqua Ultimate Triathlon; Sprint Tri, Olympic Tri, Olympic Du; Sutherlin, OR; www.purplefootgang.com 8/3 Whidbey Island Triathlon; Sprint Tri; Whidbey Island, Langley, WA; 360-221-6788; www.swparks.org/triathlon.html 8/3 Whidbey Island Triathlon; Sprint Tri; Langley, WA; www.swparks.org/triathlon.html

9/8 16th Annual Seattle Escape From The Rock Triathlon; Sprint Tri; Luther Burbank Pk, Mercer Island, WA; www.envirosports.com 9/8 Lincoln City Sprint Triathlon; Sprint Tri; Regatta Pk, Devils Lk, Lincoln City, OR; 541-994-2131; www.getmeregistered.com 9/13 YMCA Youth Triathlon at Hidden Springs; Kids Tri; Hidden Springs, ID; www.ymcatvidaho.org/programs/races

8/4 Mid-Summer Triathlon & Duathlon Sprint Tri, Tri-iT Sprint Tri, Olympic Tri, Sprint Du; Blue Lk Pk, Fairview, OR; www.aasportsltd.com/midsummer > 8/4 Kids Rock Triathlon; Youth Tri; Lk Sawyer, Black Diamond, WA; www.kidsrocktriathlon.com 8/4 Race Montana Triathlon; Sprint Tri; Electric City Water Pk, Great Falls, MT; www.racemttri.com 8/4 XTERRA Black Diamond Long and Short Course; Sprint Tri (MtB), Olympic Tri (MtB); Lk Sawyer, Black Diamond, WA; www.xterrablackdiamond.com 8/7 Athletes Lounge Triathlon Training Races; Sprint Tri; Hagg Lk, Forest Grove, OR; 503-477-5906; www.athleteslounge.com

Long Course Tri, Long Course Du; Nolte St Pk, Enumclaw, WA www.aasportsltd.com/blackdiamond > 9/14 DU it to fight Breast Cancer; Sprint Du; Soap Lake, WA; 360780-0900; www.ulbfit.com 9/14 YMCA Hidden Springs Duathlon; Sprint Du; Hidden Springs, Boise, ID; www.ymcatvidaho.org/programs/races 9/14 DU it to fight Breast Cancer; Sprint Du; Soap Lake, WA; www.ulbfit.com

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

® 8/10 Emmett’s Most Excellent Triathlons

Kids Tri (Fri); Sprint Tri, Olympic Tri, Aquabike (Sat) Emmett/Boise, ID; 208-867-9952; www.emmetttri.com >

8/10 Lake Tye Triathlon Youth Tri, Sprint Tri, Olympic Tri; Lk Tye, Monroe, WA; 425-248-0908 www.laketyetriathlon.com 8/10 Bellingham Youth Triathlon; Varies by age; Arnie Hanna Aquatic Ctr, Bellingham , WA; www.cob.org/services/recreation/races 8/10 R.A.T. Race (Redmond Area Triathlon/Duathlon); Sprint Tri (pool); Cascade Swim Ctr, Redmond, OR; www.racetherat.com 8/11 Crescent City Triathlon; Sprint Tri (pool), Sprint Du; Fred Endert Pool, Crescent City, CA; www.crescentcitytriathlon.com > 8/16 Aquaman Duathlon; Sprint Aquathlon; Howard Amon Pk, Richland, WA; www.3rrr.org 8/17 Beaver Lake Triathlon; Sprint Tri; Beaver Lk Pk, Sammamish, WA; www.beaverlake.org/blt> 8/17 Titanium Man Junior Triathlon; Youth Tri; Howard Amon Pk, Richland, WA; www.3rrr.org 8/24 Asotin City Triathlon; TBA; Lewiston, ID; 208-792-2308; www.lcsc.edu/crosscountry/2013funruns.html 8/24 Lake Sammamish Triathlon; Sprint Tri; Lake Sammamish St Pk, Issaquah, WA; 206-920-3983; www.buduracing.com 8/25 Lake Meridian Triathlon presented by Outpatient Physical Therapy; Super Sprint Tri, Sprint Tri; City of Kent’s Lake Meridian Pk, Kent, WA; 206-779-7727; www.lakemeridiantri.com 8/31 Bonney Lake-Labor of Love-Triathlon; Sprint Tri, Olympic Tri; Allen York Pk, Bonney Lake, WA; 206-920-3983; www.buduracing.com 8/31 Titanium Man Triathlon; Olympic Tri; Columbia Pk, Richland, WA; www.3rrr.org

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

9/14

Black Diamond Long Course Triathlon & Endurance Duathlon

9/15

Black Diamond Sprint Tri & Olympic Triathlon/Duathlon

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

9/21 Leadman Tri Bend Leadman 125, Leadman 250 (long course tris); Cultus Lk to Bend, OR www.leadmantri.com > 9/21 GoldenMan Triathlon/Duathlon; Sprint Tri, Sprint Du; Goldendale Pool, Goldendale, WA; www.goldendalepool.com 9/21 Grand Columbian Iron Super Triathlon; Super Tri, Olympic Tri, Long Course Tri, Full Iron Tri, Half Aquabike, Full Aquabike; Grand Coulee Dam, Grand Coulee, WA; 253-245-9240; www.trifreaks.com 9/21 GoldenMan Triathlon/Duathlon; Sprint Tri, Sprint Du; Goldendale Pool, Goldendale, WA; www.goldendalepool.com 9/22 Portland Triathlon Sprint Tri, Sprint Du, Olympic Tri; Cathederal Pk, Portland, OR www.portlandtri.com 10/5 Oktoberfest Duathlon; Sprint Du; Billings, MT; www.montanacyclingraceseries.com 10/10 Coeur d’Alene All Womens Sprint; Sprint Tri; Coeur d’Alene City Pk, Coeur d’Alene, ID; www.cdatriathlon.com 10/12 Diabloman Triathlon; Sprint Tri; Walnut Creek, CA; 253-245-9240; www.trifreaks.com 10/13 Padden Mt. Bike Duathlon; Sprint Du (MtB); Lake Padden, Bellingham , WA; www.cob.org/services/recreation/races 10/18 Fall Sprint Triathlon; Kids Tri, Sprint Tri; Eagle Mddl Schl, Boise, ID; www.ymcatvidaho.org/programs/races 10/20 Beaver Fever Duathlon; Sprint Du; Philomath Mdl Schl, Philomath, OR; www.wix.com/oregonstatetriclub/beaverfeverdu 10/27 XTERRA World Championship; Off Road Tri; Makena Beach, Maui, HI; www.xterraplanet.com

MULTI-SPORT/ADVENTURE RACES 8/10 Great Urban Race - Portland; Urban Adv Race - Dist. Varies; Portland, OR; www.greaturbanrace.com 8/10 Muddy Pig Run; Varies; DD Ranch, Terrebonne, OR; www.smithrockracegroup.com 8/17 Issaquah Street Scramble; 90min, 3hrs; R/B; Issaquah, WA; 206-200-2840; www.streetscramble.com 8/24 Muds to Suds Mud Race; 3m; Hovander Pk, Ferndale, WA; www.mudstosuds.com 8/31 Anderson Island Street Scramble; 90min, 3hrs; R/B; Anderson Island, WA; 206-200-2840; www.streetscramble.com 8/31 The Inferno; 13.1m Obstacle Race; Oregon 4-H Ctr, Salem, OR; www.racetheinferno.com 9/7 The Alaska Airlines Iron Horse Relay 8m Paddle, 21mMtB,7.5mTrailR, 28mB, 5mMtB; Snoqualmie Pass, North Bend, WA; 206-459-2837; www.ironhorserelay.com 9/7 Warrior Dash; 3.11m (Obstacle Race); Horning’s Hideout, North Plains, OR; www.warriordash.com

9/22 Fremont Oktoberfest Street Scramble; 90min; Seattle, WA; 206-200-2840; www.streetscramble.com 9/28 Spartan Race Beast & Sprint; Beast 21K, Sprint 5K; Sun Peaks Resort, Kamloops, BC; www.spartanrace.com 9/28 SISKIYOU CHALLENGE - MULTI-SPORT RELAY RACE; 6 Leg Race - solo, pairs or team, 1.5m Fun Run; Ashland, OR; www.siskiyouchallenge.org 12/14 Street Scramble at the Market; 2hr; Seattle, WA; 206-200-2840; www.streetscramble.com

CYCLING SERIES 8/3 Franz Criterium; Criterium; Portland, OR; www.obra.org 8/4 OBRA TT Champs 2013; 20K-40K; Peoria, OR; 503-381-3119; www.obra.org/schedule 8/10 Capitol Forest Classic, featuring the NW All Mountain Championships; 10m, 18m, 28m; Fall Creek Day Use Area, Capitol St Forest, Olympia, WA; www.capitolforestclassic.com 8/10 Gresham Criterium; Criterium; Gresham, OR; www.obra.org 8/11 OUCH; Time Trial; Corbett, OR; www.obra.org 8/17 Giro di Portland; Criterium; Portland, OR; www.obra.org 8/18 Uphill TT Championship; Time Trial; Mt Hood, OR; www.obra.org 8/23 Eugene Celebration Stage Race; 3 Day, Stage Race; Eugene, OR; www.obra.org 8/23 OBRA Senior Track Championships; 3 Day, Track; Alpenrose Velodrome, Portland, OR; www.obra.org 8/25 Wildcat Mountain Uphill TT Challenge; 11.4m; Eagle Creek, OR; www.obra.org/schedule 8/31 David Douglas CX #1; Cyclocross; Vancouver, WA; www.obra.org 9/1 Psycho Cross; Cyclocross; Eugene, OR; www.obra.org 9/7 Het Meer CX Race; Cyclocross; Vancouver, WA; www.obra.org 9/14 Double Cross; 2 Day, Cyclocross; Cascade Locks, OR; www.obra.org

KEY

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

9/15 Double Cross; Cyclocross; Cascade Locks, OR; www.obra.org 9/15 Mt Ashland Hill Climb; 24m (road), 18m (MtB); Ashland, OR; 541-708-1417; www.mtashlandbike.com 9/21 Fazio Farms; Cyclocross; Portland, OR; www.obra.org 9/21 Zaandercross; Cyclocross; Vancouver, WA; www.obra.org 9/29 Battle at Barlow; Cyclocross; Gresham, OR; www.obra.org 10/6 Oregon Coast Fat Tire Ride & Run MTB; MtB; Waldport, OR; www.obra.org 10/12 Heiser Farm CX; Cyclocross; Salem, OR; www.obra.org 10/12 Ninkrossi; Cyclocross; Vancouver, WA; www.obra.org 10/19 Canby CrossWord CX Challenge; Cyclocross; Canby, OR; www.obra.org 10/26 David Douglas CX #2; Cyclocross; Vancouver, WA; www.obra.org 11/2 Canby CrossWord CX Challenge; Cyclocross; Canby, OR; www.obra.org 11/2 Corn Cross; Cyclocross; Sandy, OR; www.obra.org 11/24 Kruger’s Crossing Cyclocross Classic; Cyclocross; Portland, OR; www.obra.org 12/8 Winter Cross; Cyclocross; Vancouver, WA; www.obra.org

CYCLING TOURS/RIDES 8/3 Bike MS; 2 Day; Willamette Valley, OR; www.bikemsoregon.com 8/3 RAW (Ride Around WA); 7 Day; Ride through WA; www.cascade.org 8/11 Providence Bridge Pedal; 13m, 24m, 36m; Portland, OR; www.providencebridgepedal.org 8/16 Mt. Bike Oregon II; 3 Day, MtB Ride; Greenwaters Pk, Oakridge, OR; www.mtbikeoregon.com 8/16 RSVP (Ride Seattle to Vancouver & Party); 2 Day, 188m; Seattle, WA to Vancouver, BC; www.cascade.org 8/18 Portland Century; 40m, 80m, 100m; Portland St Univ, Portland, OR; www.portlandcentury.com 9/7 Yellowstone Alpine Klimb; 141m; Red Lodge, MT; 406-281-8304; www.montanacyclingraceseries.com/races/yellowstone-alpine-klimb 9/7 Cycle Oregon; 8 Day, 500m; Rural OR, See website; www.cycleoregon.com

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

SWIMMING/XC SKIING/OTHER 8/18 The Coeur d’Alene Crossing; 2.4m Swim; Coeur d’Alene, ID; www.cdacrossing.com 8/25 Swim Across Suttle; 1.3m; Suttle Lake, Sisters, OR; www.sistersmultisport.com 9/7 Swim Across America - Seattle; .5m, 2m; Luther Burbank Pk, Mercer Island, WA; www.swimacrossamerica.org > 9/14 Columbia Crossing Swim; 1.5m; Chiawana Pk, Pasco, WA; www.3rrr.org 12/5 Oregon Fall XC Ski Camp; 16 Day, 5-20K per day XC Ski; Mt Bachelor, Bend, OR; www.xcoregon.org 12/29 Ski Rodeo; 1K, 5K, 10K; Mazama Ski Trails, Winthrop, WA; www.mvsta.com

TRAINING/CAMPS/CLINICS/EXPOS 10/15 RUN - 5K/10K Training Program from FIT

RIGHT and Stay Fit for Half/Full Marathon

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

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