2011 05 competitor magazine

BLAZE THE 1-MILER WITH OUR TRAINING PLAN MAY 2011

THE FUTURE IS HERE! Meet the Millenium Runner Loves multisport Craves style Digs high-tech Hails the trail

52

Running Gear Must-Haves

Conquer Your Fear of Masters Swimming SUN PROTECTION APPAREL

Confessions of a Running Shoe Sales Guy

WHOA

NELLY Mizuno Wave Prophecy. The ride of your life.

Be Yourself. Only Better.™ :: MizunoProphecy.com

CONTENTS Features [ blueprint ]

42 | Master the Mile

Don’t underestimate the little guy—short is not always sweet.

By Mario Fraioli

48

[ Evolution ] How does the old-school runner match up to the new-school runner?

48 | Substance and Style New technology and fearless fashion have overtaken the increasingly borderless world of the modern day distance runner.

By T.J. Murphy

60 | Once A Running Shoe S

By T.J. Murphy

ON THE COVER:

Photograph by Tim Mantoani Hair and makeup by Antonella Annibale A two-time Emmy Award winning television journalist, Ann Wessling is the host of TriCenter, an online news show about all things triathlon that can be seen weekly on Competitor.com. Based in San Diego, Wessling is a runner and triathlete training for her first iron-distance race, the Grand Columbian Super Triathlon in September. For more photos of Wessling visit Competitor.com/ futurerunner.

Wardrobe: Sugoi Sakura Arm Warmers, $40; C9 by Champion Women’s Seamless Fashion Cami, $16; Under Armour Team Girl Shorts, $29.99

Correction:

Because of an editing error in the April shoe review, Karhu was misspelled and the Somnio Runaissance 2.0 was mislabeled as the MK III.

6 Competitor May 2011

Athleta Long Sleeve Twist Top, $69 Puma Essential Fitness Shorts, $35 Specialized S-works Road Shoe, $350 Kuota Kaliber “Pinkie” Triathlon Bike with Spinergy Wheels

Tim Mantoani; Page 8: Swim Photo by iStockphoto.com/Lammeyer; Bike Sharing: Courtesy Boulder B-cycle

may 2011

asics.com

sound mind sound body

running releases more than just sweat

30

CONTENTS MAY 2011

Departments

[ training ] Take the plunge into Masters swimming.

10 | EDITOR’S NOTE 12 | WHAT’S ONLINE AT COMPETITOR.COM 14 | FIRST IMPRESSIONS

PHOTOGRAPHS BY ROBERT MURPHY AND JEFF CLARK

19 | STARTING LINES BULLETIN > Tap Into Your Inner Navy Seal

BY CIELESTIA CALBAY > Two iPhone Apps to Download Now

BY ERIN BERESINI TRENDS > Bike Sharing Programs Spread Across the U.S.

BY JASON SUMNER PROFILE > The Crazy Russian

BY SABRINA GROTEWOLD DESTINATIONS > The New England Ragnar Relay

BY CIELESTIA CALBAY INJURY PREVENTION > Strengthen Your Hips to Save Your Knees

BY MATT FITZGERALD > Finger Fail Can’t feel your hands when you’re on your bike?

BY ERIN BERESINI TRAINING > Master Masters Swimming

BY ERIN BERESINI > Yoga Gets a Lift

BY ERIN BERESINI GEAR > UPF for the R-U-N

BY SABRINA GROTEWOLD EAT SMART > Recipe: Fish Tagine

BY DEENA KASTOR > Does Beetroot Juice Increase Endurance?

BY ERIN BERESINI

60

[ history ] Our editorial director looks back on his days as a running shoe salesman.

21

[ trends ] Is your city getting with the bike-sharing program?

OUT THERE > Triathlon Trouble Can sports ruin your life?

BY SUSAN LACKE I’M A COMPETITOR > The Ambassador of Barefoot Running Jason Robillard

BY MARIO FRAIOLI

65 | WHAT’S HAPPENING IN YOUR REGION

> Profiles > Must-do Races > Fitness and Exercise Tips > Calendar of Events

8 Competitor May 2011

37

[ eat smart ] Sweet news for your pancakes!

116 Competitor May 2011

FROM THE EDITOR

By T.J. Murphy

Going to the New School

M

ore than two decades ago, I fell in love with running and my life changed. I was in my mid-20s and was mourning the loss of my high school athleticism. I missed the seasonal pattern of committing to a goal, starting a training program, preparing for the season and the butterflies that came with game days.

My official re-launch as an athlete was considerably more isolated than when I was on the track or football team—I had no teammates and the closest thing I had to a coach was a $10 book on how to train. But becoming a marathoner introduced me to the idea of competing against myself, an approach I found deeply satisfying. I write about this experience of reclaiming my athletic identity in “Once a Running Shoe Salesman” on page 60.

My goal as a competitive adult was no longer about making the All-State team or winning a track championship, it was far more introverted. The

10 Competitor May 2011

initial objective of my first marathon was simply to finish the thing. My measuring stick for success was about how well I executed a plan and how disciplined I was. Race day would be the test to see how much I’d accomplished in training.

During the race I would also see how much stronger I’d become as a person, because only I knew if I didn’t give my best effort during competition, or if I were slacking off. The pressure to give my best effort was always fueled by how much work I put into getting to the starting line.

For those of us who choose to make the endurance lifestyle a part of who we are and how we live, it’s a great time to be alive.

A few decades ago we didn’t have all the options we have now as endurance athletes—the number and variety of races, training tools, gear and gizmos. A new running boom is clearly in the works, with the numbers of racers on the upswing and their fun-loving spirit redefining what an endurance athlete is.

In fact, this new generation of runners has inspired me to relaunch my athletic career once again. I, an Old School runner if there ever were one, saw the tidal wave of the New School runners crashing the sport and became alarmed.

Then I realized two things: One, I needed to let go of my old, bodycrushing ways and embrace new ways of training smarter, eating better, recovering faster and breaking out of my rut. Two: At a time when obesity has become a national crisis, the contagious enthusiasm of the next generation of endurance athletes is just what we need to jump start our nation’s journey to healthful living. The May issue is dedicated to these fearless runners who seek joy and self-improvement in everything they do.

What’s making you happy right now?

Smoking Loon Zinfandel

—John Francis, director of audience development

Watermelon

—Erin Beresini, senior editor

Traveling to Europe this summer

—Julika Kade, art director

Black and pink Sketchers Shape Ups

—Somyr McLean Perry, executive editor

Sketcher Photo by Scott Draper, Watermelon Photo by iStockphoto.com/ DNY59, Wine Photo by iStockphoto.com/ Infomages

We asked our staffers:

©2011 Zappos.com, Inc. or its affiliates www.zappos.com/running

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FOR EXTRA CONTENT YOU WON’T FIND IN PRINT

The Crossfit Endurance Chronicles

e-newsletter

to get in on the scene

DTUNE IN

Monday Minute: Got 60 seconds? Check every Monday for a performance-enhancing, injury-reducing exercise video.

Check the website daily as Competitor’s editorial director, T.J. Murphy, chronicles his experiences training for half-marathons using the controversial Med Tent: Crossfit Endurance method. After years of subscribing to a high-mileage training Join sports med regimen and the injuries that came with it, Murphy is giving this power and doc Jordan Metzl strength-based approach a try. every Tuesday.

Departments

Kitchen MacGyver

TRAINING

From your first 5K to a marathon PR, we’ve got you covered.

EDITORIAL EDITORIAL DIRECTOR T.J. Murphy EDITOR-IN-CHIEF Bob Babbitt EXECUTIVE EDITOR Somyr McLean Perry SENIOR EDITORS Erin Beresini, Sabrina Grotewold ASSOCIATE EDITOR Cielestia Calbay COPY EDITOR Linzay Logan CONTRIBUTORS John Bingham, Matt Fitzgerald, Mario Fraioli, Deena Kastor, Dr. Lewis Maharam ART ART DIRECTOR Julika Kade GRAPHIC DESIGNERS Valerie Brugos, Bridget Durkin, Pam Johnston CIRCULATION & PRODUCTION DIRECTOR, AUDIENCE DEVELOPMENT John Francis jfrancis@competitorgroup.com AUDIENCE DEVELOPMENT MANAGER Cassie Lee-Trettel cleetrettel@competitorgroup.com PRODUCTION DIRECTOR Meghan McElravy mmcelravy@competitorgroup.com ADVERTISING PRODUCTION MANAGER Gia Hawkins ghawkins@competitorgroup.com AD TRAFFICKER Rachel Warren rwarren@competitorgroup.com ADVERTISING SVP, SALES DIRECTOR John Smith jsmith@competitorgroup.com SVP, PUBLISHER/LOCAL SALES MANAGER Doug Kaplan dkaplan@competitorgroup.com VP, SALES DEVELOPMENT Sean Clottu sclottu@competitorgroup.com VP, WESTERN REGION SALES David O’Connell doconnell@competitorgroup.com VP, EASTERN REGION SALES Rebecca McKinnon rmckinnon@competitorgroup.com NATIONAL SALES REPS Justin Sands jsands@competitorgroup.com, Nathan Forbes nforbes@competitorgroup.com, Mark Gouge mgouge@competitorgroup.com, Lars Finanger lfinanger@competitorgroup.com, David Walker dwalker@competitorgroup.com

NATIONAL CHARITIES/EVENTS (WEST) Kelly Trimble ktrimble@competitorgroup.com, (EAST) Tom Borda tborda@competitorgroup.com MARKETPLACE ACCOUNT EXECUTIVE Alex Jarman ajarman@competitorgroup.com REGIONAL SALES REPS Katie Campbell kcampbell@competitorgroup.com, Richard Hurd rhurd@competitorgroup.com, Chip McLaughlin cmclaughlin@competitorgroup.com, Michael Proulx mproulx@ competitorgroup.com David Ragsdale dragsdale@competitorgroup.com, Laura Ritter lritter@competitorgroup.com, Matt Steinberg msteinberg@competitorgroup.com, Chris Wheeler cwheeler@competitorgroup.com MARKETING & PROMOTIONS SVP, MARKETING Bouker Pool bpool@competitorgroup.com NATIONAL PROMOTIONS Danielle Mendoza dmendoza@competitorgroup.com DIGITAL MEDIA VP, DIGITAL MEDIA Dan Vaughan dvaughan@competitorgroup.com DIRECTOR, DIGITAL ADVERTISING SALES Jason Rossiter jrossiter@competitorgroup.com WEB AD COORDINATOR Ashley Westin awestin@competitorgroup.com ONLINE CONTENT DIRECTOR Kurt Hoy SENIOR WEB PRODUCER Matt Fitzgerald WEB PRODUCERS Mario Fraioli, Liz Hichens SENIOR VIDEO PRODUCER Steve Godwin VIDEO PRODUCER Kevin LaClaire FINANCE Gretchen Alt, Erik Westerlund

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NUTRITION

Peter Englehart CEO

INJURY PREVENTION

Learn the ins and outs of staying healthy and recovering from injuries.

FORUMS

Share your experiences.

Competitor magazine’s senior editor Sabrina Grotewold was christened the “Kitchen MacGyver” by her husband for her ability to create something tasty out of any random ingredients. Striving to balance fueling healthfully with indulging, Grotewold will share her creations with readers each week on Competitor.com.

RunCenter ★ Latest News ★ Exclusive Interviews ★ Race Recaps and Previews

12 Competitor May 2011

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The entire contents of this magazine are Copyright 2010 Competitor Publishing, all rights reserved and may not be reproduced in any manner, in whole or in part, without written permission from the publisher. The views and opinions of the writers are their own and do not necessarily reflect those of Competitor Magazine. We are not responsible for lost or damaged photographs or materials. The magazine is published 11 times a year. Printed in the U.S.A.

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Get the latest info on fueling up and leaning out for peak performance.

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Forerunner® 310XT is the only all-in-one device that accurately tracks time, distance, pace, elevation and heart rate1 for running and cycling. Plus, it estimates your open water swim distance and average speed. When you’re done, it wirelessly uploads to Garmin Connect™ so you can obsess and analyze more. www.garmin.com/intosports Follow the leader.

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FIRST IMPRESSIONS

Trail Bound

Santa Barbara, Calif.

Lance Armstrong was a surprise entry in the 8.5-mile Santa Barbara Trail Race #2, on April 9, finishing 4th in a time of 1:14:05.

Photo by Jeff Clark

To submit images for “First Impressions,� please e-mail Sperry@competitorgroup.com for photo submission guidelines.

14 Competitor May March 2011 2010

competitor.com 15

FIRST IMPRESSIONS

On the Prairie

Jenny Lorenz runs solo through the scenic farmlands of Lafayette, Iowa.

Photo by Robert Murphy Lafayette, Iowa To submit images for “First Impressions,” please e-mail Sperry@competitorgroup.com for photo submission guidelines.

16 Competitor May 2011

competitor.com 17

[ BULLETIN ] STARTING LINES

Once a Runner, Always a Runner “I’ve never dropped out of any race I’ve started.” These passionate words begin Nike’s 45-minute documentary spotlighting the life and spirit of Joan Benoit Samuelson, the first female marathoner to win an Olympic gold medal. “There Is No Finish Line” follows Samuelson’s career more than five decades, including her Olympic debut in 1984. The film shows her determination to continue running, despite challenges, such as ageism. Featuring appearances from notables such as Boston Marathon record-holder Bill Rodgers, the story exposes the conflicted nature of an aging athlete’s perseverance in one of the most demanding sports of all.

—Cielestia Calbay

Tap into Your Inner Navy Seal You don’t need to be an expert on warfare operatives to train like a Navy Seal. Metro Dash, the country’s only urban race based on elite military training, was designed by former Navy Seals and features 30 daunting obstacles including tire flops, rope swings and wall jumps. Now in its second year, the race will be held in several locations across the nation. Metrodash.com —Cielestia Calbay

LOCATIONS: • Houston—5/7 • New York City—5/14 • Charlotte, N.C.—6/11 • Orlando, Fla.—6/18 • Atlanta— 6/25 • Washington D.C.—7/9 • Chicago—7/16 • Denver—7/23 • Salt Lake City—7/30 • Seattle—TBD • Portland, Ore.—TBD • San Francisco—TBD • San Diego—TBD • Dallas—TBD • Austin—TBD • Texas—TBD • Boston—TBD

BIKE TO WORK WEEK, MAY 16-20 May is National Bike Month, so find your fixie, pump up your shocks, lube your chain and get riding. Worried about helmet hair? Your coworkers will be equally tress-challenged during Bike to Work Week, May 16 to 20. No showers? Pedal to the office on Bike to Work Day, May 20. It’s a Friday so nobody will care that you stink. If they do, they’ll forget about your olfactory transgression by Monday.

If you don’t live in a city like Portland, famous for its bicycling culture, don’t pop a spoke. The League of American Bicyclists, a membership-based cycling advocacy group headquartered in Washington, D.C., reminds us of reasons bike commuting is cool: You’ll fight pollution (air, water and noise), stay fit (required to respectably wear neon spandex), avoid traffic delays (suckas), save money ($4.50 per gallon?), and enjoy your commute. So saddle up!

—Erin Beresini

NO EXCUSES Out of shape ride easy Takes too long ride faster Too far ride and carpool No bike parking bring it in Beater bike tune it up No showers don’t sweat Rain fenders Sketchy roads neon clothes Errands saddle bags Fancy pants pack ’em up

Navy Seal Photos Courtesy of Metro Dash Series, Once a Runner, Always a Runner Photo Courtesy Nike

Joan Benoit Samuelson, right, and daughter, Abby, at the 2010 Nike Women’s Marathon in San Francisco.

competitor.com 19

STARTING LINES [ BULLETIN ]

Why did the Athlete Cross the Road?

A

Athletes are better than bookworms at crossing busy roads, but not because of the athletes’ agility and speed, according to a study published in the Journal of American College of Sports Medicine.

Thirty-six students were recruited for the study conducted by researchers at the Beckman Institute for Advanced Science and Technology at the University of Illinois at Urbana-Champaign. Half of the students were varsity athletes at the Division I university and the other half were student volunteers from different academic departments.

Participants were sent to appointed labs where a treadmill was

placed amid three 10-foot-square video screens. They were then given special goggles to wear that displayed a virtual cityscape. When it felt safe, they were instructed to cross a busy road.

At the end of the study, student athletes were more successful in the crossings than the nonathletes, but not because of their physical prowess; researchers believe the athletes were better able to maneuver through speeding traffic because, through their sports training, athletes have learned to gather and process data more quickly and accurately than nonathletes.

—Cielestia Calbay

“RUNNING DOC’S GUIDE TO HEALTHY RUNNING: HOW TO FIX INJURIES, STAY ACTIVE, AND RUN PAIN FREE”

BY LEWIS G. MAHARAM, MD $24.95: VELO PRESS In his new book, Lewis G. Maharam, medical director for the Rock ‘n’ Roll Marathon Series and Competitor’s “Running Doc” columnist, offers his advice on healthy running practices to avoid injuries as well as help runners find the right diagnosis and treatment for over 100 common running injuries and health issues.

20 Competitor May 2011

On Feb. 27, Tokyo resident Joseph Tame, 33, strapped on a homemade multimedia contraption to live stream the Tokyo Marathon. Tame’s invention, the iRun, held four iPhones, an iPad, an Android handset and three mobile Wi-Fi routers that broadcasted Tame’s progress—including his heart rate, pace and location—to more than 3,000 international spectators. He couldn’t have done it without these two apps (and extra batteries):

• RUNKEEPER

This running app—downloaded 1 million times in four days after its creators allowed it to be downloaded for free—features GPS and manual tracking, iPod integration, activity sharing through Twitter and Facebook, heart rate data tracking and data syncing with RunKeeper.com, where you can upload your run statistics to share with friends.

• WAHOO FISICA SENSOR

This app tests any sensor that transmits data using the ANT+ wireless protocol, including heart rate monitors, scales and blood pressure monitors.

The app is free, but requires the $79.99 Wahoo Fitness Sensor Key to work.

—Erin Beresini

App Photo by iStockphoto.com/nico_blue, Running Photo by iStockphoto.com/amygdala_imagery

Two iPhone Apps to Download Now

[ trends ] STARTING LINES

Bike Sharing: Courtesy Boulder B-cycle

No Bike? No Problem.

Sharing Just Got Easier They’re dubbed magic bikes—there when you want them, gone when you don’t. And with spring well underway, more and more of these “magic” bike-sharing systems are popping up in cities across the U.S. Bike share system users buy memberships ranging from one day (about $5) to a year ($50 to $70), then grab a bike from a docking station and ride. When finished, simply re-dock the bike. Membership covers the cost of the first 30 to 60 minutes of any individual ride. After that, charges accrue at incrementally higher rates. Bike share programs are not meant to supplant all-day or overnight bike rentals.

“This isn’t a recreational program.

It’s an addition to a city’s overall mass-transit system,” explained Elizabeth Train, community engagement director for Boulder B-cycle, which launches May 20 with 100 bikes spread across 12 strategically

placed docking stations. “The idea is to bridge the gap for trips that are too far to walk, but too short to drive. Plus it reduces pollution, parking fees and traffic congestion—and it’s good for you.”

Bikes are typically one-size-fits-all cruiser models equipped with threespeed gear systems, cargo-carrying baskets and power-generating hubs that illuminate safety lights.

Once a predominantly European transportation initiative, bike sharing has become increasingly popular on this side of the Atlantic.

Programs already exist in Chicago, Denver, Minneapolis, Washington D.C., San Antonio and Miami Beach, Fla. Boulder, Colo., Madison, Wis., and Fort Lauderdale, Fla., will all come online in 2011, and at least a dozen other U.S. cities, including New York City, Boston and San Francisco, are seriously considering programs.

—Jason Sumner

Where to Grab a Bike Chicago Chicago.bcycle.com Denver Denver.bcycle.com Des Moines, Iowa Desmoines.bcycle.com Washington D.C. Capitalbikeshare.com Miami Beach, Fla. Decobike.com Minneapolis Niceridemn.org San Antonio Sanantonio.bcycle.com Boulder, Colo.

Boulderbcycle.com Fort Lauderdale, Fla. Browardcounty.bcycle.com competitor.com 21

STARTING LINES [ PROFILE ]

RUSKIE TOUGH

Coach Alec Rukosuev, aka The Crazy Russian, turns chumps into champs with his no-nonsense coaching style.

Omsk,Russia, he swam at the Olympic training center, where he would have to survive rigorous cuts every six months to maintain funding.

Typical training included swimming 10,000m twice a day. “I would lay down in bed at night and see a black line,” he said.

“Compared to that, I consider triathlon training almost easy.”

During his last year of college, his interest in competitive swimming waned, slowing his times, and he searched desperately for another sport. Although he had to borrow a bike, Rukosuev entered the Siberian triathlon in the summer of 1989 and won the race without any specific training. The experience launched a 10-year career, during which time he and his wife moved to the U.S., that resulted in victories and impressive finishes at Ironman

and championship events.

After Rukosuev retired from competing, he channeled his competitive energy into family life and coaching. “Either he’s with his family or he’s with his athletes, and he’s extremely passionate about both,” said Sara McLarty, one of the pro triathletes Rukosuev coaches. The “crazy Russian” was instrumental in helping her recover from more than a year of injuries; she refuses to quit because Rukosuev won’t quit on her.

“He sees potential in me that I often don’t see,” she said. “Every time it gets tough, he launches into a story about how he left Russia with just $19 in his pocket and that I don’t know what hard is.”

For more on Rukosuev’s training philosophy, visit Competitor.com.

I talk to my kids about momentum—if you’re missing workouts, that’s a straight way to mediocrity.

—Sabrina Grotewold 22 Competitor May 2011

The Russian: Paul Phillips

“My kids call me the ‘crazy Russian’ because they think I’m too tough,” Alec Rukosuev, former Russian national champion at the 1500-meter freestyle and Level 5 ASCA coach, revealed with a chuckle. “They think I’m like Rocky, that I grew up in the snow and eat iron for breakfast.”

The kids he’s referring to are the 150 young swimmers he mentors at Fast Lane Aquatics, a national training center in Clermont, Fla. His strict regime has produced national and state record-holders, junior national qualifiers and Junior Olympic finalists.

“I talk to my kids about momentum—if you’re missing workouts, that’s a straight way to mediocrity,” said the 44-year-old coach. “Successful races don’t happen the last three weeks before a race; they happen way before that.”

Rukosuev, who also coaches triathletes, runners and swimmers of all ages, demands a lot from his athletes because all-consuming dedication is what he knows. Growing up in

Congratulations Desi, on an amazing performance at the Boston Marathon.

American women’s long-distance running is back. On to London!

Blank.indd 110

4/21/11 11:34 AM

STARTING LINES [ DESTINATIONS ]

WHAT:

The Ragnar Relay New England Ragnarrelay.com When and

WHERE:

May 20-21 New Haven, Conn., to Boston

WHY:

The New England Ragnar Relay

24 Competitor May 2011

The New England Ragnar Relay takes 12 teammates on a panoramic run from Yale University in New Haven, Conn., to Harvard University in Boston. The 200-mile course hugs the Connecticut coastline, cutting through the picturesque estuaries of the Long Island Sound. Since relay planning takes lots of time, we found things for you to do pre- and post-race.

Lying northwest of the starting point is the New Haven Green, a historical 16-acre park and marketplace that hosts local festivals and concerts, romantic picnic-style vineyards and charming tea-time houses. There are several trails nearby, such as the Farmington Canal Heritage Trail, for a scenic warm-up run.

Teams can enjoy a pre-race meal at local acclaimed restaurants such as the French-inspired Union League Café or The Suburban restaurant in Branford,

Conn., both voted best in the city

by Connecticut magazine. The area is also home to the Yale University Art Gallery where you can bask in works by van Gogh, Manet and Picasso. Just north is the Barker Museum, which houses one of the nation’s largest collections of character comics, toys and artifacts spanning 15 decades of iconic American history.

Once you cross the finish line, you and your teammates can explore Boston’s brimming urban and cultural destinations, from colonial landmarks to contemporary shopping. For a vintage experience, head to the Sowa Open Market that attracts an ever-changing group of artists, vendors and farmers. The outdoor marketplace features a variety of exhibitors, whether you’re on the hunt for handcrafted jewelry, indie designer clothing or a fresh loaf of bread. If you’re in the mood for

a post-race massage, Bella Sante Day Spa offers nine different massages starting at $90.

The Boston Harbor Islands were voted one of the 10 best places to kayak in New England. A 15 minute ferry ride from the mainland, the islands are the perfect place to enjoy an easy hike or take in views of Boston’s skyline.

Though you won’t get hit with the muggy East Coast summer weather, you’ll want to pack your water-resistant gear for this 24-hour race, as May averages 3.4 inches of rain, with daytime highs in the 70s and nighttime lows in the 50s.

Whether you’re a Ragnar veteran looking to best a PR or a spectator planning to watch the race’s famous costume-driven teams, the relay is just the beginning of the adventures you’ll have on the East Coast.

—Cielestia Calbay

Photo by Tara Shields

You’re a coastal wayfarer at heart with an easy-going mindset and the passion to run through the East Coast’s mix of greenery and urban landscapes.

STARTING LINES [ injury prevention ] After three weeks of hip abductor exercises, runners reported less pain.

Strengthen Your Hips to Save Your Knees The injured runners performed strengthening exercises for the hip abductors for three weeks, while the uninjured runners did not.

Both before and after this intervention, the researchers measured peak strength of the hip abductor muscles on both sides, plus a couple of relevant biomechanical factors during running, and pain ratings. Before the intervention, the injured runners exhibited less strength and some noteworthy differences in biomechanics. After the intervention, the injured runners exhibited improved hip abductor strength, reported less pain, and ran more like the uninjured runners.

Lessening pain is the main

goal, of course, but it’s impossible to say from this study that the hip strengthening exercises were responsible for the pain reduction. This would have required that injured runners who did not perform strengthening exercises be included in the study. Still, the study provides an encouraging sign that strengthening exercises for the hip abductors can alter knee joint kinematics in a way that reduces strain on the knee during running.

20 thousand

—Matt Fitzgerald

There are a number of good strengthening exercises for the hip stabilizers. One of the best is the hip hiker. Stand with the instep of your right foot along the edge of a raised surface such as an aerobics step and your left foot elevated above the floor. Without bending the knee of either leg, relax the muscles of your right hip and allow your left foot to drop a few inches toward the floor. Now contract the muscles of your right hip and “hike” your left hip, lifting your left foot as high as you can without leaning or bending your left knee. This is a small movement. Repeat 20 times and then switch legs.

Emergency visits for exerciserelated knee injuries in 2007 Source: American Academy of Orthopaedic Surgeons

26 Competitor May 2011

Photo by iStockphoto.com/szefei

Does your knee hurt? If so, you’re in good (painful) company. The knee is the single most common site of injury among runners. And the most common knee injury among runners is patellofemoral pain syndrome (PFPS), whose main symptom is pain below the kneecap during and after running.

Experts have speculated that the most common cause of PFPS is weakness in the hip abductor muscles. Based on this speculation, strengthening exercises for the hip abductors have become a standard treatment for PFPS. But how well do they work?

Researchers at the University of Calgary sought to find out in a new study involving 25 runners, 15 of whom had ongoing cases of PFPS.

Hip Hiker

STARTING LINES [ INJURY PREVENTION ]

SHOE CUSHIONING:

Finger Fail

Wearing padded gloves is just one trick for fixing numb hands on the bike.

Can’t feel your hands when you’re on your bike?

Let BMC Racing Team’s chiropractor fix you.

If you’ve ever tried to shift gears on your carbon fiber steed only to find your hands are no longer taking orders from your brain, you are not alone. The problem, commonly referred to as “cyclist’s palsy,” is typically caused by compression of the ulnar nerve, the nerve that controls sensation in the ring and pinkie fingers and most of the hand’s muscular movement.

San Diego-based chiropractor Dr. Mark Cincotta calls the problem cycling posture syndrome, since the fix usually comes in a bike position adjustment. He should know—he works with professional cyclist George Hincapie, Hincapie’s crew, BMC Racing Team, and Team Columbia Highroad. “Basically we want to get the weight off the hands and

28 Competitor May 2011

back onto the hips,” Cincotta said.

Sometimes the solution is as simple as shortening the stem or moving the seat up so the arms are not overextended, which puts too much weight on the hands.

Other possible solutions Cincotta recommends are placing extra padding under handlebar tape where your hands rest most, and wearing padded cycling gloves. If the problem persists, a professional bike fit may do the trick, as could upping your intake of B vitamins; they’re known for their role in maintaining proper nerve function and are commonly found in fish, cheese and eggs.

If none of that works, see your doctor. A pinched nerve in the neck may be the culprit.

—Erin Beresini

The thickly cushioned running shoes you can buy today did not always exist. They emerged in the 1970s, as athletic footwear manufacturers acted on the intuitive idea that adding cushioning to the soles of running shoes would reduce the impact forces believed to contribute to common running injuries. But recent studies have called this logic into question.

Most recently, researchers at the University of Massachusetts compared the effects of running shoes with various amounts of cushioning to the barefoot condition on running biomechanics and impact forces absorbed during running. Turns out the amount of cushioning had no effect on any of the variables measured, while the removal of shoes altogether sharply reduced impact forces by causing the runners to shift from a heel-first landing to a midfoot landing. So it appears it’s not what you run in but how you run that matters with respect to reducing impact.

—Matt Fitzgerald

Photo by Brad Kaminski

ALL OR NOTHING?

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competitor.com 29

STARTING LINES [ TRAINING ]

Swimmers attending Masters three to four days a week will notice the greatest improvements in speed and technique.

By Erin Beresini

Picture your Speedo-clad self standing alone at the edge of a pool.

It’s 6:30 a.m. and the steaming water stretches out before you like a dark, watery pit. Dozens of swimmers pause near your feet, check you out, then sprint away, flipping around at the other end, returning to the bark of a coach who spits out unintelligible numbers.

Nervous yet? Masters swimming can be intimidating to a firsttimer—the lingo, the lane hierarchy, the cone head caps and bug-eye goggles. So we talked to founder and head coach of Solana Beach, Calif., Masters swimming, and former Olympic trials qualifier, Joe Benjamin, to demystify the experience. Here’s what he had to say:

30 Competitor May 2011

Prerequisites “It’s good to start lap swimming on a weekly basis, even if it’s only one day a week. Maybe try to schedule it so you’re swimming at the beginning, the end, or sometime during Masters so you can see what’s going on. As long as you can go 100 yards without stopping, take a break, then do that again multiple times, you’re ready for Masters.”

The First Day “Just walk over to the coach and say, ‘Hey, this is my first time.’

Then he’ll say something like, ‘Don’t worry, I’ll be gentle.’ The coach will help get you in the right lane, start easy and go from there.”

Photo by iStockphoto.com/Lammeyer

Master Masters Swimming

[ TRAINING ] STARTING LINES

In the Pool “When you don’t get it, listen to the set, let everybody go, then flag down the coach and say, ‘You were speaking Chinese!’ I appreciate that, instead of someone trying to act like they get it then mess up the lane.

Coaches love talking about swimming, so all new swimmers should talk to the coaches.”

Improving Benjamin said it’s possible to get in shape swimming one or two days a week, but swimmers attending three to four days a week will notice the greatest improvements in speed and technique.

Bottom Line “We’ve had everyone from the ultimate beginner to world champions to 87-year-olds swim with us.” There’s a lane for everyone.

For more about Solana Beach Masters, go to Positiveplacesd.org. To find a Masters program near you, go to Usms.org. Note: Some Masters teams require their swimmers to join U.S. Masters Swimming for $29 per year to cover liability. Check with your coach to see if this membership is required.

Masters Swim Lingo Here are some must-know terms: 50, 100, 200, etc.:

Most pools are 25 yards in length. Coaches explain how far to swim in terms of yardage, not lengths. Ex: A “50” is two lengths of the pool, or 50 yards.

Set:

Workouts are divided into sets. Ex: You might have a “kick set” where you will kick a certain number of 25s, then a “distance set” where you will swim several hundred yards straight.

Intervals:

A specific amount of time in which you should complete a distance. Ex: If you are told to swim five 100s on a two-minute interval, you will look at the clock, swim 100, then begin your next 100 when the clock shows two minutes have elapsed.

Body position:

The way your body sits in the water. Ideally your body will be in a straight line, parallel and close to the water’s surface.

For more lingo, visit Ttacswim.org and click on “swimming terms.”

competitor.com 31

High flying whale photo by Mario Covic, Lake Tahoe, California; Back bird photo by Jenny Sauer-Klein, Santa Cruz, California; Front bird photo by Tyler Blank, Santa Barbara, California

STARTING LINES [ TRAINING ]

YogaIt’sGets a Lift not just practice, it’s play.

Acro Yoga, a partnerbased practice that blends aerial acrobatics, Thai massage and yoga, began in San Francisco in late 2003.

Now more than 150 certified instructors teach classes worldwide.

The global draw, cofounder Jason Nemer believes, comes from a universal desire to be part of a community.

“People are so excited to be connected to each other, but a lot of what we’re experiencing today is virtual community. That gets people a certain degree

32 Competitor May 2011

of satisfaction, but there’s nothing like sitting in a circle with people and sharing the experience of community,” Nemer said.

Nemer, a trained gymnast and acrobat, began developing the practice with Jenny Sauer-Klein, a dancer and yoga instructor, immediately after mutual friends introduced them. After hours of play dates in Dolores Park, the two settled on the seven main elements that make up Acro Yoga: circle ceremony, asa-

na, partner flow, Thai massage, therapeutic flying, inversions and spotting, and partner acrobatics. Despite the complex elements performed in practice, a gymnastic background is not required to do Acro Yoga, Nemer said.

Newcomers should: “trust that instructors are trained to create a safe space. The people that have the most trepidation initially usually gain the most from the practice,” said Nemer. Acroyoga.org.

—Erin Beresini

@ApoloOhno Spent part of my morning @ the biggest loser ranch. I love seeing people hungry 4 success. Made me push even harder this AM...Crushed it!

—Apolo Anton Ohno, eight-time Olympic medalist

STARTING LINES [ GEAR ]

UPF for the R-U-N “As a runner, the sun is my only job hazard,” said 2004 Olympic marathon bronze medalist Deena Kastor. “I try to stay inside during the middle of the day when the sun is directly above, but even morning sun can do damage, so always be cautious.” Kastor, the American female record-holder in the marathon, has

endured three bouts of malignant melanoma and now never runs without a hat and sunscreen—she’ll also don sun protective clothing if she’s running for more than two hours. We tested UV protective gear on runs in the abundant Southern California sunshine to find our favorites.

Brooks HVAC Pulse Synergy Short Sleeve $42

factor and indicates how much of the sun’s ultraviolet radiation is absorbed by a person. According to the Skin Cancer Foundation, Skincancer.org, clothing manufacturers that indicate their fabrics to have a rating of 50, for example, will allow only one-fiftieth of the sun’s UV rays to pass through the fabrics, translating to significant reduction in UV radiation exposure.

Lululemon Run: Sun Blocker LS $98 Asics Sol Shade 2N1 Cap $30

Sporting this lightweight, water- and wind-resistant hat with the ventilated sun skirt velcroed and snapped into place may make you look like a Badwater racer, but it’s far better than the alternative: a scorched scarlet neck. With a 50+ UPF rating and 360-degree reflectivity, it’s clear that this cap, with thoughtful features such as a comfy, sweat-absorbing terry headband and adjustable cinch strap, was designed by runners for runners.

Asicsamerica.com

Asics Favorite Short $36

If it’s hot enough to wear bun huggers, slip on these incredibly comfortable 100 percent polyester shorts, complete with curved ventilation stripes on the sides that encourage air flow. These unisex, silky 50+ UPF bottoms—constructed with the company’s trademarked Hydrology moisture-wicking, anti-odor technology—are breathable, even in black.

Asicsamerica.com

This oh-so-cute UPF 40 sheer jersey long sleeve, constructed with circle mesh panels and an antistench chitosan finish, is as protective and practical as it is flattering. Attention to feminine details makes this body-skimming top a stand-out: The extended sleeves, fitted with thumb holes, cover the sunspotprone backs of the hands and a back zippered pocket stashes a gel, ID or cash. The model we tested featured flattering ruched seams along the arms and bosom, and a crisscrossed neckline cut high enough to stay covered.

Lululemon.com —Sabrina Grotewold

34 Competitor May 2011

Photos by John Segesta

UPF stands for ultraviolet protection

While it’s tempting to run in a wicking tank top or sports bra—or shirtless, if you’re a guy—on blazing days, the right short sleeve top protects sensitive areas without bulk.

The light-as-a-feather HVAC with a 40+ UPF rating features moisture-moving mesh where runners need it most—the torso, back, underarms and interior neckline, where sweat collects. The flat-locked seams deliver excellent chafing protection; however, runners with lengthy torsos should know that the bottom hem hangs lower in the back, curving up slightly on the sides and in front.

Brooksrunning.com

STARTING LINES [ EAT SMART ]

Fish Tagine

By Deena Kastor

The first time I had tagine was in the sug, or marketplace, in Marrakech, Morocco. I was there for the World Cross-Country Championships and it was an amazing experience to be outside, eating without utensils and having such a flavor-rich meal. Here, I use some traditional Moroccan spices to make a quick and easy dish.

Ingredients: • 3 Tablespoons grape seed or olive oil • 1 teaspoon cumin • ½ teaspoon turmeric • 1 (15oz) can diced tomatoes • 2 teaspoons capers • ½ teaspoon cinnamon • 2 pieces of white fish (cod or orange roughy work well) Place oil, cumin and turmeric in a skillet over medium-high heat.

Heat for one minute and then add tomatoes, capers and cinnamon. Simmer for about 5 First used as a dye in India, minutes. Pat fish dry and sprinkle generously with has anti-inflammatory propersalt and pepper. Cover and ties and may prove beneficial continue simmering unin the treatment of cancer til fish is cooked through. and Alzheimer’s disease.

This will vary depending on the thickness of the fish, but should be anywhere from 5-10 minutes.

Serve over couscous or rice with a side of your favorite vegetable for a well-balanced dinner.

36 Competitor May 2011

Photo by iStockphoto.com/sf_foodphoto

turmeric

[ EAT SMART ] STARTING LINES

SWEET NEWS FOR YOUR PANCAKES

Beet Root Photo by Zsuzsanna Kilian, Syrup Photo by iStockphoto.com/AlasdairJames

Is maple syrup the hot new superfood?

Initial research presented at the American Chemical Society meeting on March 30 in Anaheim, Calif., by scientists at the University of Rhode Island and Quebec’s Lavale University instigated the claim the amber nectar possesses previoulsy unreported benefits. Dr. Navindra Seeram, who led the URI study, unveiled 54 beneficial compounds in Canadian maple syrup.

“Maple syrup may in fact have the same health benefits that are found in berries, red wine, green tea, flax, whole wheat and so on,” said Dr. Seeram in a video posted on the Canadian Newswire website.

Even more exciting initial findings reveal that properties in maple syrup could play a role in controlling insulin.

According to Seeram, Dr. Yves DesJardins from Lavale University found compounds in maple syrup that may help the body stimulate insulin release; URI professor Chong Lee’s research reveals that maple syrup compounds may aid in the degradation of carbohydrates, thus reducing glucose levels in the blood.

Before you start chugging maple syrup straight from the container, keep in mind that the studies, funded by the Federation of Quebec Maple Syrup Producers, are preliminary. “These are test-tube studies,” Dr. DesJardins said in the video. “We need to confirm these findings by conducting large-scale human clinical trials.”

Does Beetroot Juice Increase Endurance? supplements like this as a crutch A study published in the Journal to cover up a lack of training, rest of Applied Physiology in Novemand proper nutrition,” said Shea. ber found beetroot juice increased “Something like beetroot juice endurance during high intensity would be like icing on the cake, but running by 15 percent. a lot of people don’t have any cake Beets aren’t a magical veggie— yet. Wait until you have a nice cake, they contain inorganic nitrates, a or training base, then we’ll worry compound known to lower blood about decorating it.” pressure by dilating blood vessels.

—Erin Beresini Nitrates are also found in other green, leafy vegetables, but to replicate the benefits described in the study, an athlete would have to consume an impossibly large amount of them, said Brian Shea, a New Jersey-based nutritionist who has worked with Ironman Champions Simon Lessing, Jordan Rapp and Heather TRY IT: Gollnick. Nine If you’ve trained men drank half hard and are looka liter of beeting for a race-day edge. root juice per day for six days LEAVE IT: to achieve the If you haven’t result found in trained to your the study. potential yet.

“I never want athletes to use

—Sabrina Grotewold

competitor.com 37

STARTING LINES [ OUT THERE ]

Triathlon Trouble

By Susan Lacke

What’d you do this morning? I assume it involved exercise. Maybe some coffee. You might have thrown a little family alienation in there, too.

At least that’s how one reader sees it.

Some people might call “Karen” a triathlon widow. In a letter to me, she expressed her distaste for the sport I love so dearly.

It read something like this: Triathlons are dangerous and absolutely not healthy in any way whatsoever.

Are you aware that impotence for triathletes is generally caused by bike riding?

Wow! You don’t waste any time, Karen. Most of the letters I get are from readers who want to share how triathlon changed their lives for the better. But if you wanna tango, let’s tango.

If we’re going to start finger pointing, I’d like substantiated claims.

As of right now, there are no scientific studies that definitively prove

38 Competitor May 2011

cycling causes impotence.

Plenty of cyclists have plenty of babies. Heck, look at what Lance Armstrong did with only half of what most men have.

But potential launch failure was just the beginning of Karen’s gripes.

Are you aware that all-over body shaving can be addictive for men and that all-over body shaving is not sexually enticing?

Neither is someone with a butt like Sasquatch unless, you know, you’re into hairy things. Someone needs to call Abercrombie and Fitch and tell them they’ve been making millions of dollars the wrong way. As for the claim that body shaving can be addictive, this was the first time I’ve heard of it. I did some research and found a very rare condition called glabermania, which describes a form of obsessive-compulsive disorder toward removing body hair. And no, triathlete is not part of the diagnostic criteria.

The tirade continued.

Are you aware that a triathlon training agenda—seven days a week and sometimes two to three times a day—is extremely destructive to having a personal life or relationship?

Any time a person lets a hobby consume his life, it’s a bad thing.

An obsession with Facebook, alcohol, qualifying for the Boston Marathon, gambling, gardening—

anything—can negatively affect a person’s life balance.

The training involved with triathlon can be quite time-consuming, but it doesn’t have to be. Some triathletes get all of their training done in 10 hours per week. Others get up at dawn every day to do their training before their spouse and children wake up. Inconvenient? Maybe.

Destructive? No. Then came the confession.

My husband was addicted until just recently. Our marriage of 46 years was right on the edge of breaking up because of his triathlon obsession. Three months later, with continuous counseling, we are getting our life back again.

Well I’m no Dear Abby, but let me say this: I feel for ya, Karen. Really, I do. Instead of becoming obsessed with riding a 20-year-old Hooters waitress, your husband became obsessed with riding his bike—and you got jealous. Neither obsession nor jealousy is a healthy behavior in a relationship.

Despite the shaving and heavy training, triathlon itself really isn’t the enemy. In fact, some couples are brought closer together by triathlon. Look at the Lovatos, or Chrissie Wellington and Tom Lowe. My own relationship is with another triathlete, and I’m not gonna lie, I really enjoy looking at my partner’s cute triathlete butt.

Everyone’s experience is different, Karen. There’s no reason to rally against triathlon. If you want to eliminate something bad in the world, focus on something that deserves it, like rush-hour traffic, thong underwear or Carrot Top. Now those are issues we can all get behind.

Are you aware that all-over body shaving can be addictive for men and that all-over body shaving is not sexually enticing?

Illustration by N. C. Winters

One man’s pleasure is another woman’s pain.

STARTING LINES [ I’M A COMPETITOR ]

Jason Robillard Is Baring His Soles

To check out Robillard’s four-part series on how to incorporate barefoot running into your training program safely, check out: Running.competitor.com/ baring-your-soles

J

Jason Robillard, a founding member of The Barefoot Runners Society, wants to set the record straight. For the author of “The Barefoot Running Book,” running sans shoes is about fixing form, not amassing followers.

“The barefoot running movement is sometimes perceived as a group of fanatical zealots bent on convincing the masses to burn their shoes,” Robillard said. “For those of us who have been at this for awhile, we understand that the majority of the running population has little or no interest in running barefoot. We are interested in teaching people how to run with good form.”

Robillard isn’t alone in his belief that barefoot running can encourage proper running form, which in turn can help lessen the likelihood of injuries. Dr. Neil Feldman, a podiatrist and marathoner in Worcester, Mass., said that running barefoot is incentive to get off your heels, thus reducing loading forces that create a jarring effect throughout the body, and is a way to stop forward momentum.

“When barefoot, you will land on the ball of your foot, which will encourage a more efficient stride, with the foot spending less time on the ground with each step,” Feldman said. “This can also have a beneficial effect on leg turnover and run cadence.”

In 2006, Robillard launched Barefootrunninguniversity.com as a means of documenting his own transition to barefoot running. Now one of the biggest online sources

40 Competitor May 2011

on the road this summer. of barefoot running He has teamed up with information, his footwear manufacturer website is a hub for Merrell, which makes a everything that has line of minimalist shoes, to do with wearing as an ambassador for the nothing or next to education and enjoyment nothing on your feet, of barefoot and minimalist including educational running. articles, clinic listings Bill Hartford, owner of South and a forum dedicated Boston Running Emporium, to the discussion of a specialty running store in all things related to South Boston, Mass., sees barefoot running or a big benefit in these types minimalist footwear. of educational initiatives. He Robillard, who has believes that while barefoot competed sans shoes running and minimalist footwear in races ranging from is all the rage right now, without 5K to 100 miles, began a widespread educational effort, dabbling in barefoot there will only be an increase in running in 1992 and running injuries. started pursuing it more “These kinds of campaigns need seriously in 2005. Through to happen before people start buying self-experimentation, he minimalist shoes off the wall,” Hartfound that running without ford said. “As shoes increased his awareYes, he is running a shop owner, ness of his surroundings and forced him to run with good barefoot in the snow. it’s a hassle to educate form. It also helped reduce everyone who instances of annoying injuries comes through the door, but without while increasing his enjoyment of education first, people are going to running. get injured.”

“There are barefoot runners who While traveling across the counwill be overly excited about baretry, Robillard will meet with people foot running. In almost every case, in the running and outdoor inthese are runners who experienced dustries to spread the word about a long history of injuries and failed the benefits of barefoot running. treatments,” Robillard said. “Part Robillard will also post videos and of my goal as an educator is to informative articles on Merrell’s new fully explain why barefoot running barefoot running website, reduces injuries.”

Merrell.com/barefoot.

Robillard plans to take his show

Photo by Sharon Bylsma

By Mario Fraioli

The ULTIMATE Destination Marathons

Westerdam • July 23-30, 2011

Adventure of the Seas • Feb. 19-26, 2012 The Great Alaskan Marathon Cruise and Caribbean Islands Marathon Cruise are both designed with every type of runner and walker in mind!

In Alaska explore “the Last Frontier” and take on the challenge of racing in Juneau, Sitka, and Ketchikan in a unique staged marathon. In the Caribbean, you’ll actively explore the islands with your own two feet.

Join John “The Penguin” Bingham and Coach Jenny Hadfield!

Every event is well marked, safe and by the end of the week you’ll complete a marathon distance (26.2 miles), and earn a big honkin’ Penguin Medal!

marathonexpeditions.com • 800.707.1634 • reservations@the-cruise-authority.com

Running out of time to train?

With THE TIME-CRUNCHED TRIATHLETE , you can train to win in the time you have.

The Time-Crunched program uses low-volume, high-intensity workouts to build speed and endurance in just 8 hours per week.

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Retailers, please visit velopress. com/shops or email wholesale@ competitorgroup.com for ordering information.

competitor.com 41

blueprint

Master Don’t underestimate the little guy—

the

Mile short is not always sweet.

By Mario Fraioli

Think back to your elementary school days and the first race you probably ever ran: the gym-class mile. Fast-forward a few years, through the countless 5Ks, dozens of 10Ks and the half-marathons and marathons you’ve completed. Racing the mile has likely been an afterthought unless you ran track competitively in high school or college.

Fortunately for those of us who weren’t on the track team, or who would like to return to the simpler racing of our youth, all-comer’s track meets are catching on in the U.S., and most meets offer

that famous four-lap footrace. It’s also noteworthy that stand-alone one-mile road races are popping up all over the country, offering an alternative to long-distance racing and a different way to connect with the sport.

“The race is hard enough that it takes a great deal of effort, but short enough that anyone feels like they can do it,” says Erik Nedeau, a former 3:57 miler, and the current cross-country and track coach at Amherst College in Massachusetts. “A 5K might seem long to some and a marathon too much of

an endeavor, whereas knowing that there is a local mile race coming up can be just the motivator.”

Don’t fear the mile. It’s not just an exclusive all-out sprint reserved for a handful of fast folks with spiked shoes. Whether you’re trying to break five minutes or 12 minutes, this classic footrace allows all runners to test their personal limits.

Over the next few pages we’ll show you how to get ready, break out of your comfort zone, hone your speed and refine your racing tactics.

Bernard Lagat, 3:47.28: American record-holder in 1500m, 3K and 5K Leo Manzano, 3:50. 64: 2008 Olympian and reigning USA indoor champion in the 1500m Andrew Wheating, 3:51.71: 2008 Olympian in the 800m, rabbit in mile races 42 Competitor May 2011

blueprint

DID YOU KNOW? Hicham El Guerrouj of Morocco ran the fastest mile ever in 1999 in 3:43.13.

To race the perfect mile, a runner needs to possess an equal balance of strength and speed.

The fastest guy in the field won’t make it to the finish line first if he isn’t strong enough to hold that speed for 5,280 feet. And the strongest guy won’t win, either, if he doesn’t have a decent set of wheels.

Use this plan to maximize how long you can maintain your fastest sustainable speed for four laps of the track or a one-mile stretch of road, while fighting off the inevitable rush of oxygen debt this middle-distance

race is known for.

“Like any race of longer distance, strategy and tactics are learned by experience, training, trial and error,” says John Mortimer, a former professional runner whose mile personal best is 4:01.64. “But in the mile specifically, I suggest an athlete do race-specific training to teach the body to handle the increased levels of oxygen debt. Luckily at the end of a mile, it is only a few short minutes of pain versus miles of pain if one hits the wall in a marathon.”

The twice-weekly workouts in our one-mile training blueprint rep-

resent a balanced mix of strength (hills), stamina (tempo runs) and speed (intervals) aimed at preparing you to run your best mile. You’ll start with a one-mile time trial at the beginning of the training program, and the progression of the workouts over the following eight weeks are geared toward helping you improve this initial mark. Will some of these sessions be uncomfortable? Most definitely, but training for and racing the mile is all about embracing a new challenge, dealing with a few minutes of discomfort and breaking through barriers.

Shannon Rowbury, 4:20.34: Fastest American miler at 2008 Olympic Trials Jenny Simpson, 4:25.91: Primarily a steeplechaser, holds NCAA record in the mile Erin Donohue, 4:29.99: 2008 Olympian and mile champion at 2010 New Balance Games competitor.com 43

blueprint

8-Week Training Plan Before beginning this eight-week training program, you should be running regularly three to four times a week and be able to run for half an hour comfortably without stopping.

WEEK

SUNDAY

1

Time Trial: 1-mile all out

MONDAY

Rest or X-Training

TUESDAY

WEDNESDAY

4 x 800m @ 5K 30:00 easy or race pace w/2:00 X-training recoveries

THURSDAY

35:00 easy + strides

FRIDAY

SATURDAY

Rest or X-Training

8 x 200m @ goal 1-mile race pace w/1:00 jog recoveries

2

40:00 easy

Rest or X-Training

Tempo Run: 2 miles @ 5K race pace; 2 x 400m @ 1-mile race pace w/1:00 recoveries

3

45:00 easy

Rest or X-Training

Hills: 10 x 1 minute @ 5K effort w/2:00 recoveries

30:00 easy or X-training

35:00 easy + strides

Rest or X-Training

Rest or X-Training

4 x 800m @ 5K race pace w/2:00 recoveries; 4 x 30:00 easy or 200m @ 1-mile X-training race pace w/1:00 recoveries

35:00 easy + strides

Rest or X-Training

4

50:00 easy

“A track race and a road mile are very different. You have a bit more space to run on the road as it is not going to be as tightly packed or cramped. A lot of road miles will also even have the benefit of downhill portions,

44 Competitor May 2011

which always helps a little.”

—Erik Nedeau “On the track it is easier to judge one’s effort over distance because it is so well-marked and provides frequent splits. Whereas on the

30:00 easy or X-training

35:00 easy + strides

Rest or X-Training

6 x 300m @ 1-mile race pace w/1:00 jog recoveries

6 x 400m @ 1-mile race pace w/1:00 recoveries

road—especially on point-topoint miles—the quarter-mile distance has a very different perspective when stretched out straight. It makes it harder to measure how far you really have to go.”

—John Mortimer

5K RACE

blueprint

* Training Terms Defined

STRIDES: This set of six short accelerations should be performed after an easy run and as part of your warm-up for key workouts as a way to maintain turnover and improve efficiency.

Accelerate for five seconds, run at your fastest sustainable speed for 10 seconds, and then decelerate for the final five seconds. Take a minute between strides to get your breath back.

WARM-UPS AND COOL-DOWNS: Precede each of your key hill workouts, tempo runs and interval sessions with 10 to 15 minutes of easy running and a set of strides to warm up. Follow the workout with 10 to 15 minutes of easy running to cool down.

WEEK

5 6 7 8

SUNDAY

55:00 easy

60:00 easy

60:00 easy

45:00 easy

HILLS: These sessions will build strength and stamina. Find a moderate incline that forces you to get up on your toes. A four to six percent grade on a treadmill will suffice as well. Walk or jog down the hill between repeats for recovery.

X-TRAINING: Complete alternative aerobic exercise in the form of cycling, pool running, swimming or the elliptical machine. These are scheduled before or after your key workouts for the week.

Cross-training for 30 to 60 minutes on your non-running days is a good way to get in extra volume without beating up your body.

Ask yourself: ‘Can I give more?’

The answer is usually: ‘Yes.’ —Paul Tergat, professional marathoner

MONDAY

Rest or X-Training

Rest or X-Training

Rest or X-Training

Rest or X-Training

TUESDAY Hills: 6 x 1:00 @ 5K effort w/2:00 recoveries, 6 x 30 seconds @ 1-mile race effort w/1:00 recoveries 2 x 800m @ 1-mile race pace w/2:00 recoveries; 2 x 400m @ 1-mile race pace w/1:00 recoveries; 2 x 200m @ faster than 1-mile race pace w/1:00 recoveries 800m @ goal 1-mile race pace w/1-minute recovery. 2 x 400m @ 1-mile race pace w/30 sec recoveries

2 x 400m @ 1-mile race pace w/2:00 recoveries; 4 x 200m @ 1-mile race pace w/1:00 recoveries

WEDNESDAY

30:00 easy or X-training

30:00 easy or X-training

THURSDAY

35:00 easy + strides

35:00 easy + strides

FRIDAY

SATURDAY

2 x [5 x 200m @ 1-mile race Rest or X-Training pace w/1:00 recoveries] 3:00 recovery between sets Tempo Run: 2 miles @ 5K race pace, 3:00 Rest or 4x X-Training recovery, 200m @ faster than 1-mile race pace w/1:30 recoveries

30:00 easy or X-training

35:00 easy + strides

3 x 1K @ 5K race pace w/2:00 Rest or recoveries; 4 x X-Training 200m @ 1-mile race pace w/1:00 recoveries

30:00 easy or X-training

35:00 easy + strides

Rest or X-Training

1-MILE RACE competitor.com 45

blueprint

ASK THE RUNNING DOC

History of the Fifth Avenue Mile

By Lewis G. Maharam, MD, FACSM

Prepping for the Mile NO TRAFFIC! The race shuts down Fifth Avenue to let about 4,000 racers test their limits, uninterrupted by crabby drivers.

For one day every September, New York City’s Fifth Avenue is short on big spenders and heavy on world-class runners. On Sept. 24, the Fifth Avenue Mile is taking over the chic thoroughfare for the 30th consecutive year.

Sydney Maree blazed the road for three decades of elite performances at the inaugural race in 1981, setting a course record that still stands at 3:47.52. The course is unchanged, beginning at East 80th Street and running 20 blocks to East 60th Street.

Organized by New York Road Runners, the race attracts one of the fastest pools of middle-distance runners of any one-mile road race in the world. This year, two-time defending women’s champion Shannon Rowbury of the U.S. will compete for her third title. Isaac Viciosa of Spain is the only four-time champion, winning back-to-back titles from 1995 to 1998.

—Dan Guttenplan

A common mistake novice milers make when competing is they go out too hard. The sprint requires a short burst of strong flexible muscles. If your muscles aren’t prepared, they’ll tear. Here are some must-do workouts to prepare your muscles for the one-mile race: Flexibility stretching after a brief warm-up daily: Start with a short jog or bike ride to develop a sweat prior to stretching. The warm-up makes muscles more pliable, allowing for a deeper stretch without breaking. Stretches to include: Calfs (soleus and gastroc), quads, hamstrings and hip flexors.

In the weight room, do quad, hamstring and calf weight training with low weight and high repetitions (up to 50 reps). Do a quick lift and slow release after the lift. The quick lift will prepare your muscles for the speed part of the one miler.

Dr. Maharam is the medical director of Competitor Group’s Rock ‘n’ Roll Marathon series and the Leukemia & Lymphoma Society’s Team in Training program. He also serves as Chairman of the Board of Governors, International Marathon Medical Directors Association. Find him on Facebook at Running Doc, or contact him at Runningdoc@competitor.com.

DOWNTOWN SAN RAFAEL ONE MILE

8 FURLONGS CLASSIC

MILLENNIUM MILE ROAD RACE

in San Rafael, Calif., on June 10

in West Hartford, Conn., on June 19

in Londonderry, N.H., on Jan. 1, 2012

Run a mile in this beautiful town just north of San Francisco and see how you stack up against the locals. As the Pacific USATF championship event, this race will host some smokin’ fast runners.

Pacwestproductions.com

The Nike-backed inaugural 8 Furlongs Classic features a high school challenge and an elite prize purse. Race with the best then brag about it in your Nike Dri-FIT technical tee—the first 1,500 runners to register get one.

8furlongsracing.com

Ring in the New Year by running a mile. Don’t worry if you’re hung over—the race starts at 2 p.m. and is all downhill. Millenniummile.org

Philosophy: “Be more cautious on the road. You have to fight the urge to make your move once you can see the finish line.” The downside: “I try to avoid cement and pavement.

Generally, I stay away from road

races because of the impact on my feet and legs.” The draw: “The scene on Fifth Avenue is spectacular. When do you get to run down Fifth Avenue as fast as you want?”

Track Mile Versus Road Mile At 5-foot-5 and 122 pounds, 2008 U.S. Olympian Leo Manzano has made a name for himself on the track with his finishing kick. The 1500-meter and onemile specialist placed fifth at the 2010 Continental Airlines Fifth

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Avenue Mile in 3:50.64. Here, he outlines the major differences between a track mile and road mile. “There are no markers on the road, so it’s difficult to pace.

You have no sense of how far you are from the finish. You

have to be careful not to waste your energy in the beginning.”

Pacing: “When you have a 400-meter track, it’s easier to hit times and splits. When you’re running a straight line, you have to adjust to the competition.”

—Dan Guttenplan

Substance Style

By T.J. Murphy | Photos by Tim Mantoani

T

New technology and fearless fashion have overtaken the increasingly borderless world of the modern day distance runner.

he first running boom occurred in the 1970s and is largely credited to three people: Frank Shorter, the American who won the 1972 Olympic marathon, Dr. Kenneth Cooper, author of the book “Aerobics,” and Bill Bowerman, the legendary University of Oregon coach and cofounder of Nike.

Cooper’s story, in particular, stands out. In 1960, at age 29 and some 40 pounds overweight, he thought he was having a heart attack while water skiing and decided it was time to get in shape. In 1962, he ran the Boston Marathon. His 1968 book “Aerobics” was part of his message about the importance of preventive medicine, and a portion of increasingly sedentary Americans extinguished their cigarettes and responded to the call. Shorter’s Olympic victory was an additional catalyst, and Bowerman’s Nike running shoes caught the wave of the first generation of recreational marathoners.

Four decades have passed and the figures continue to rise. The number of Americans finishing marathons, in fact, grew by 8.6 percent between 2009 and 2010, and almost half of these finishers were women—roughly one tenth of marathoner finishers in 1980 were female.

Give the likes of Joan Benoit Samuelson, Olympic marathon gold medalist in 1984 and Paula Newby-Fraser, perhaps the greatest triathlete of

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all time, plenty of credit for the rise of women participating in the endurance world.

While running has become more inclusive, it has also become more eclectic. Visit a half-marathon in 2011 and prepare to be blinded by color.

Will you see basic nylon shorts and singlets?

Sure. You’ll also see compression gear, running skirts, GPS gadgets and an immodest mix and match of brands and colors that can make your head turn.

Is it all flash? Some of it yes, absolutely, but there’s substance as well. Fortunately for the modern day runner—the new school, if you will—running is not just running. It’s an activity that combines high-performance nutrition, high-tech recovery, state-of-the-art injury management and Internet-enabled coaching.

Runners are also besieged with gear and apparel choices that enable training at night, indoors, on trails, and for jumping into the multisport world.

Participants of today’s boom have no qualms about trying new gadgets or high-tech clothes, thus changing the visual landscape of a sport once identified by sweat pants, tube socks and red-white-and-blue head bands.

Presenting the latest iteration of running enthusiasts: The New School runner who revels in all that running technology and fashion have to offer.

·SUGOi Sakura Arm Warmers,$40·C9 by Champion Women’s Seamless Fashion Cami,$16.99·Reebok Sports Essentials Tank,$32·Under Amour Team Girl Short,$29.99 ·CEP Running O2 Compression Socks,$59.90·Newton Running Terra Momentus Trail Shoes,$139·Garmin FR60 HRM Bundle,$170·Oakley Fast Jacket Sunglasses,$220

For more photo galleries of Ann Wessling, our Millenium Runner, go to www.competitor.com/futurerunner.

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INJURIES

I

n his 1978 novel, “Once a Runner,” John L. Parker Jr. describes how runners constantly have to dodge the nagging injuries that logging daily mileage produces, coining the phrase “the injury fandango,” and questioning, “Does it ever end?”

It typically doesn’t. Running USA estimates that a total of 173,000 people finished marathons in 1980 as compared to 507,000 in 2010, and with

all the controversy that continues to rage around what causes injuries— stretching? Not stretching? Running shoes? Not wearing running shoes?— the injured can easily get frustrated.

However, one thing today’s runner can take advantage of is a buffet of prevention and rehab tools, from Trigger Point Therapy massage gear to the Compex muscle stimulator you can buy over the counter.

injury prevention Old School

New School

Running surfaces:

Pavement. Cinder tracks. Sidewalks.

Wood chip trails.

Grass. Bouncy treadmills.

Shoes:

Shoes that protected your bare feet.

Shoes that make you feel like you’re barefoot.

First aid:

Hot tub.

Ice bath.

Deep tissue surgery.

Deep tissue massage.

Primary treatment:

·Brooks Glycerin Print Support Tank II,$46·Under Armour Team Girl Short,$29.99·Skechers S2 Lite Shapeups,$100·2XU Compression Arm Sleeves,$55·Garmin Forerunner 110 GPS Watch and HRM,$199.99·Moji Knee Two-Piece Cold Compression Wrap,$119.95·Compex Sport Elite Muscle Stimulator,$999.99·The GRID Revolutionary Foam Roller by Trigger Point Therapy,$39.99·TP Massage Ball by Trigger Point Therapy,$24.99 each·KT Kinesiology Tape by K Tape,$12.99

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·CW-X Women’s Ventilator Web Top Long Sleeve,$80·Pearl Izumi Elite Barrier Vest by Pearl Izumi,$69.95·CW-X Women’s Stabilyx 3/4 Tights,$86·ASICS Gel-Noosa Tri 6,$120·Amphipod RunLite Snapflask 4 Hydration Belt,$44.50·Knuckle Lights,$39.99

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Trail Running Indoors/technology nutrition Cross-training

TRAIL RUNNING

D

id you know that the Western States 100mile trail run, one of the world’s most famous ultramarathons, was formerly a horse race? Known as the Western States Trail Ride (and also the Tevis Cup), it had been more of a torture fest for the horses than the riders until 1974, when a rider with a lame horse approached the race director 10 minutes before the start and said, “Well, I guess I’ll head out now.” As he later recounted in a story for Marathon & Beyond, rider Gordon Ainsleigh wrote: “As the daylight of Aug. 3 dawned and the morning wore on, I shared the

trail with my favorite people and their magnificent beasts. I ran with exuberance and vigor, occasionally racing with the horses, happy to be alive and still part of it all (even though horselessly).”

Ainsleigh’s joyous description of running on the trail was not in sync with a running boom, but in recent years trail running has become the ultimate escape for runners weary of civilization and hungry for fresh adventures. With Xterra trail races to mountain ultra events to mudrun style obstacle courses, there’s no shortage of opportunity for modern day runners to take their sport off road.

trails and adventure Old School

New School

Most likely to run on a trail when:

On a camping trip and being chased by a mountain lion.

Taking a trailrunning vacation.

Favorite nontraditional running event is:

Wearing a Santa hat at the Jingle Bells 5K.

Crawling through mud to get to the beer tent.

Benefits of running on a trail are:

None. Pounding the roads toughens up the body.

Many. Fleeing to the trail is a respite for the mind and body.

Interest in adventure racing?

What the hell is adventure racing?

Interested, but not interested in sleep deprivation.

·JayBird Sportsband Bluetooth Headphones,$99·Reebok Vibram Statem Top,$50·Running Funky Capri Tights,$39.99·Newton Running Gravity Neutral Performance Trainers,$175·adidas miCoach Pacer,$139·Precor 9.35 Premium Series Treadmill,$4,999

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Trail Running Indoors/technology nutrition Cross-training

THE GREAT INDOORS AND TECHNOLOGY

T

he 1970s was not only the decade of the first running boom, but also was the first indicator that technology would happily go along for the ride.

Although Chris McDougall’s book, “Born to Run,” makes a compelling case that running shoe technology might have done more harm than good to the American runner, the last year of reporting on the subject has generated more questions. Do we blame running shoe technology or a society in which we spend most of our time, childhood and on, wearing shoes and sitting at desks?

One thing is for sure: Thanks to technology a runner can be a lot more

comfortable now than in the old days.

The late Ron Daws, author of the “Self-Made Olympian,” was considered a runner of average talent who used cunning and hard work to make the 1968 USA Olympic team as a marathoner. From Minneapolis, Daws trained through the winter in sub-zero temperatures and snow, and it surely had a positive effect on his mental toughness. If Daws was a runner in 2011, would he have been seduced by the indoor treadmill?

Hard to say, but there’s little doubt that the modern-day runner has thoroughly embraced everything from high-tech treadmills to online coaching wizardry.

technology

It’s 12 degrees below zero outside.

How do you run in that?

Running to music?

Coaching?

Old School

New School

Triple sweats.

Double socks.

Facemask. Ski goggles.

It’s important to dress warmly to get from the house to the car so you can drive to the gym and run on the treadmill.

Yes, it’s important to have a number of your favorite songs memorized so you can think of them while you run.

Meet the coach once a week at the track so he can look at his stopwatch and yell at you.

Is there any other way?

Coach is digitized and speaks to you through e-mail, an iPod or a GPS device.

·Oakley Fast Jacket Sunglasses,$220·Lululemon Athletica In Stride Jacket,$108·Reebok Sports Essential Tank,$32·Running Funky Capri Tights,$39.99·Nike + SportWatch GPS,$199·Newcastle Mini Keg,$19.99·NUTRILITE Sports Bottle·PowerBar High Intensity Sustained Release Beta Alanine Dietary Supplements,$39.99·SFH OmegaMaine Omega 3 10oz. Oil,$38·Endurox R4 Recovery Drink Powder,$34.95·Nuun Electrolyte Tablets,$52 for 8-TUBES

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Trail Running Indoors/technology nutrition Cross-training

Sports nutrition

W

hat could possibly be more confusing than sports nutrition? From the vegan diet of ultrarunner Scott Jurek to the meat-and-fish laden Paleo diet advocated by the likes of triathlon coach and author Joe Friel, what’s a runner to do? The newly infamous marathoner Joe D’Amico responded to all the conflicting information by going truly old school: He fueled his 30-day buildup for the 2011 L.A. Marathon

with an ultra-strict diet of McDonald’s. Cokes, fries, burgers and Egg McMuffins included.

Most of today’s runners, however, have been turned on to the “clean” diet, eating only fresh, unprocessed whole foods. While exercise clearly can help deter disease, there’s nothing like the one-two punch of proper exercise and a proper diet. High-sugar and high-fat intake have become the working targets of the current generation of fitness enthusiasts.

Food, Diet and Sports Nutrition Old School

New School

Favorite beverage?

Toss-up: Dr. Pepper or Miller High Life.

Toss-up: Electrolyte drink or Miller Genuine Draft.

Last dinner before race day?

As much pasta as can be crammed down throat.

Organic produce, grass-fed beef, complex carbohydrates.

Vitamins?

A multi-vitamin.

Multiple vitamins.

Powders. Liquid supplements.

cross-training

A

bout the same time that Gordon Ainsleigh took off on the Western States route without a horse, the sport of triathlon was heating up in San Diego, and when a bunch of endurance nuts, most coming from various branches of the military, decided to concoct the Ironman triathlon on the island of Oahu in 1978, a new breed of endurance athlete was born: the triathlete.

In general, two types of runners have flocked to triathlons over the years: those in search of a new challenge and those wanting to escape injury. The built-in variety of triathlon— a heady mix of swimming, cycling and running—is typically seen as both

a way never to get bored and as the ultimate all-around endurance event.

But it’s only been in the last decade or so that triathlon has begun to repel its way down from the mountaintop of perceived craziness to a sport that appeals to the masses. Thanks also in part to triathlon’s inclusion in the 2000 Olympics, USA Triathlon membership has grown from around 19,000 in 1999 to 135,000 in 2010, and nowadays 78 percent of people racing triathlons are doing so in the more digestible sprint-distance variety. Old school runners—still in no short supply today—grind their teeth when the thought of swimming comes up, as they have since the days of yore.

cross-training

What is your favorite crosstraining activity?

How often do you cross-train?

What do you think of triathlon?

Old School

New School

Toss-up between bowling, golf or yard darts. Does sitting in a hot tub count?

Toss-up between triathlon, mountain biking, boot camp, yoga, spin class, Pilates or Crossfit.

Rarely. I’d rather use that time to get in more miles.

Often. It makes me strong and chisels my abs.

I sink when I swim.

I get to buy more gear!

·Athleta Long Sleeve Twist Top,$69·PUMA Essential Fitness Shorts,$35·Specialized S-WORKS Road Shoe,$350 ·Kuota Kaliber “Pinkie” Triathlon Bike with Spinergy Wheels

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Formerly the home of Hoy’s Sports, 1632 Haight Street in San Francisco, photographed recently.

Once a Running Shoe Salesman A longtime runner reflects on the motivation and madness behind the endurance lifestyle, and how once you start living it, there’s no turning back.

STORY AND PHOTOS BY T.J. MURPHY

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I

I am not an elite athlete; I never have been and never will be. Yet every day I obsess about running.

I psych myself up for training. I think about freeing myself from injuries. I dream about races I want to do and study ways to rev up speed and stamina, a search I’ve conducted since the 1980s. It was then that I went mad for running and, recently while reminiscing over the days when I worked at a running shoe store, I wondered why, after so many years of obsession, I haven’t become completely sick of it all.

I’ve raced everything from 800 meters to the mile to marathons and Ironman triathlons, and spent years selling running shoes; after that, I spent years as an editor for endurance magazines. It’s 21 years and counting and I’m still possessed by a sport I stumbled into because I wanted to exact revenge on a childhood nemesis who (sort of, but not really) stole my girlfriend.

I

to rival high schools, where we both played football.

He played defense for Washington and I was a running back at Kennedy. How astronomical were the odds of this? While this was the first time we had been introduced, there was little doubt that on at least one occasion, we smashed into each other’s skulls.

And here he was and I was handing him a beer.

Within the next five minutes of painful discussion, he mentioned he was racing the Donner Lake triathlon.

Without thinking, I replied: “No kidding? So am I.” I had no such plan of course, and the next day I found an entry form and started training.

To cut to the chase of the story, I didn’t get the girl.

But at the triathlon, I did beat the guy. And the final weirdness was that through this suspicious chain of events, I fell hard for the world of running and haven’t looked back.

A A

I was managing an espresso bar in San Francisco on Kearny Street when I first met Kelly. It was 1989. She had strawberry-blonde hair and green eyes and a great laugh, and she swirled into the bar at 1:30 every afternoon to buy a latte and to chat. It would have been lovely to conclude she dropped in daily because she had a crush on me, but our coffee was ridiculously good. So, rather than simply asking her out, I decided to throw a party, invite her to the party, and then—per my plan—during the party gain more information as to my chances of her saying yes to being asked out. And only then, if this information was of the encouraging variety, would momentum push me over the cliff of white terror and into the adrenalized state of action. To me it was an artful plan, and it turned out I would indeed gain more information. The results would also radically change the direction of my life.

Kelly happily accepted my invitation—an outstanding sign. On the Friday evening of the event, she was the first to show up. But minutes into getting her a drink and an exchange of small talk, she mentioned her boyfriend was on his way. “Is that okay?” she asked. My response was, “Well sure. Yeah. Wow.” He arrived. Within a few minutes the situation darkened from bleak to disturbingly weird. Through an introduction I quickly learned that not only did the boyfriend and I hail from the same state, Iowa, but we also grew up in the same town, Cedar Rapids. We went

After experiencing the decadent joy of winning a duel over a lost woman, I started eyeing a marathon. I lived on Cole Street in San Francisco, near the Panhandle, and less than three blocks away was Hoy’s Sports.

Originally a general sporting goods store named after the owner’s father, Hoy’s had evolved into a specialty running retail store.

Like many runners, buying a new pair of running shoes is a symbolic act of commitment to a new goal.

I went to Hoy’s and was sold a pair of Nike Skylons by the manager, Mike Fanelli, who in time I would learn was a running legend in the Bay Area, with strong credentials from the 10,000m to the ultra. He was also the enigmatic coach of the Impala Racing Team, a powerhouse all-women’s team that continues to thrive today.

Fanelli was fantastic at selling running shoes. There I was, just a guy wanting to see if I could finish a marathon, and Fanelli had me feeling like I was destined for an Olympic training center.

In fact, Fanelli not only sold me a pair of running shoes that day, but he also sold me on the idea of selling running shoes. About half a year later, after I had finished the Big Sur Marathon, I applied for a job at Hoy’s and got it. For the next four years I lived a dream life of the not-completely-untalented-runner: My entire existence revolved completely around distance running; I was as close to being a pro as I could have become.

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I

I was mad for the marathon at the time, and throwing myself so deeply into the sport had its benefits. In my first marathon I ran 3:20. A year later I was in the low 2:50s. With one more year of training I recorded a 2:38. Thinking back I’m sure my time dropped so fast because I was rarely disNear tracted from the task.

SF’s Cole and

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I lived in a room in the Victorian flat above Hoy’s, a bare existence, with a futon and a small television and a tattered copy of John L. Parker Jr.’s “Once a Runner,” the cult classic novel. I couldn’t afford a car and didn’t own a bike. I ate $3 monster burritos every day.

A running friend from England once dropped into town, and when I told him about how I lived and Oak streets, the worked at a running shoe store making maybe $8 an starting point hour, trained all the time and lived on rice, beef and of my first beans, he looked at me with earnest jealousy and said: marathon training run.

“You’re living the dream life.”

Only another running geek would have said something like that, and I agreed with him. I was embracing the secret every distance runner uncovers—that having a level of discipline and sacrifice is infinitely more enjoyable than suffocating in pure comfort.

Mike Fanelli, Jose Lizarraga, Jim Tracy, Mike McManus, John Murtagh, Frank Noto, Kevin Cruikshank, Mary Gleason—these were my fellow co-workers, running partners and friends. McManus, Lizarraga, Noto and I joined up on Sunday mornings for three-hourplus runs that went across a fogged Golden Gate Bridge and into the sweeping landscape of the Marin Headlands.

I was embracing the secret every We also shared in the surreal experience distance runner uncovers—that discipline of selling running shoes and sacrifice is infinitely more enjoyable in “the Haight,” the otherworldly neighborthan suffocating in pure comfort. hood of Haight Street, the spiritual epicenter of the 1967 Summer of Love, the Grateful Dead, hippies, punks, red necks and drug addicts. While Fanelli was determined to shape Hoy’s into a high-performance running and track and field store, we “paid the rent,” as he used to put it, by selling truckloads of Converse hi- and low-tops. Literally truckloads. Whenever the Converse truck pulled up, those of us on the sales floor groaned with self-pity because the dozens of large cardboard boxes, containing hundreds, seemingly thousands of pairs of canvas shoes, all required organizing, stacking, moving and shelving and that didn’t set us up well for a 10Runners mile after-work run. More than twice I developed from Hoy’s Sports held “doughnut runs,” a case of sciatica from being on my hands and covering town and knees and dealing with Converse. German tourfueling up on the city’s finest. ists would come in and buy a dozen boxes alone, and once every month or so a teenage Deadhead would dig into a satchel and out came the gold credit card bestowed upon him by a presumably wealthy parent, and he would buy Converse for all of his friends.

We had no shortage of fascinating running shoe customers. Once a year the angriest woman I ever met would come in to buy a new pair of javelin spikes. Forget trying to get a smile out of her—it was all about trying to keep her calm, as she appeared to want to drive a car over me if she got the chance. We who served her kept our distance and obeyed her requests, bringing out the various models of javelin shoes we had in her size.

I’d lace them and hand them over. She’d slip them on, spike-less and on the carpet, and with teeth clenched, she’d start simulating a javelin throw in the store, ripping back and forth with explosive strides, perhaps imagining she was throwing the spear through my head.

Told of how I made $8 an hour, lived above a running shoe store, trained all the time and lived on rice, beef and beans, a running friend from England said, “You’re living the dream life.”

When she finally decided on a pair, she wrote a check.

On the check was something about San Quentin—she was a prison guard I assumed. I didn’t ask to confirm.

Another incident with a javelin shoe occurred during one of the common lulls of a weekday morning. I was alone on the sales floor, sipping coffee, when in walked one of San Francisco’s MIAs, one of the many mad street people that frequented the Haight. He had long, wizardlike hair and eyes that spun like pinwheels. He stepped into the store with grave uncertainty, and the storm of color from the shoe wall seemed to suck him in. Then he zeroed in on the top shelf, near where I stood, on a blue Diadora javelin shoe. The shoe perched on one-inch long spikes that looked like fangs. He took three long, shaky steps, bloodshot eyes growing wider. He shot a look at me, sheer panic, and then went for the shoe, picking it off the shelf and turning it upside down as he moved in. With the metal spikes shooting upward he held the shoe close to my face and asked desperately, “What are these for?”

My javelin answer must have satisfied him as he put the shoe back, turned around and lurched out to the street.

We had several characters from the distance running world who also kept us entertained. Two that stood out were a pair of 20-somethings famous for cheating in the local Dolphin-South End races. Like the javelin spike wizard, they had pinwheeling eyes and were accurately dubbed, “Team Cannabis.” DSE races have long been the ultimate grassroots race series, resembling low-key club runs, and back then cost a dollar or two to enter. Whatever glory one might obtain after cutting a course to try to beat a bunch of happy joggers, some in their 70s, was a big story for those of us at Hoy’s. In addition to being caught cheating, one of the members of Team Cannabis, Allen I think his name was, dropped out of a Golden Gate Park DSE race when the course veered seductively too close to a concession stand near Stow Lake.

Rather than stay in the race and fight his way to a win—or cheat his way to a win—Allen stopped running and went and got a hot dog.

Once, when Allen was in the store buying a pair of shoes, I asked him what he did for a living and he told me he was in law school at the University of San

Francisco. How the heck, I considered with alarm, did this guy get into law school? When I rang up the sale he told me not to forget the 10 percent discount his membership in a local running club provided him.

“So how much are the shoes again?” he asked me.

“They’re $100, Allen,” I said.

“So how much off with my 10 percent discount?”

I paused to answer because I thought maybe, just maybe, he was joking, but from the glazed look in his eyes I realized he wasn’t.

“That would be $10 off, Allen.”

“Oh!” he said with cheer.

At least Allen paid for the shoes. One day Jose Lizarraga was working alone at Hoy’s and dealing with several customers at once, ducking in and out of the stock area to fetch different models and sizes for customers to try. Hoy’s was not in a mall but on a street with a lot of foot traffic, tempting shoplifters. And on this day a teenage boy decided to make off with a pair of Nikes, sprinting west on Haight Street toward an entry to Golden Gate Park. While he might not have known exactly what mix of speed and stamina a 31-minute 10K runner possessed, he found out in about three blocks. Lizarraga, after doing a couple of toe touches in the doorway, got in a nice jolt of interval training, caught up with a panting kid and said, “Hand them over.”

Not that the good guys didn’t get in trouble as well.

Kezar Stadium was located at the southeast corner of Golden Gate Park and at the time was locked up—the original stadium, built in 1922, was formerly the home of the San Francisco 49ers and was used in the Clint Eastwood film “Dirty Harry.” In my first year working

The sales guys from Hoy’s had a weakness for Irish pubs like the Abbey Tavern.

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at Hoy’s, the stadium had been demolished so they could rebuild it into the new Kezar Stadium, a much smaller-capacity venue with a rubberized track surface that is open for public use. For San Francisco track, triathlon and running clubs, it’s a home for year-round, weekly team interval workouts. When it was being built, we were an excited lot, but one of us, Sean Scott, a running shoe tech rep, got impatient and

tion, supination and such, but this is how I usually sold running shoes: I would insist the customer try out a variety of brands and models and wait for a love connection—a pair of shoes that brought them joy because of how they felt. Over the years I was aware that for one runner a Saucony felt sublime, but the next runner would only light up with a New Balance, a Mizuno or an Avia. People would form bonds with their favorite shoes, be it Asics or Nike or Brooks, and throw tantrums when the shoe companies altered or discontinued a model. One thing Hoy’s had was just about every shoe you could find, so it was rare when we didn’t find the magic pair for someone. But to be honest, despite having studied the shoes, I probably couldn’t have told you why you liked a certain shoe and hated another. What I was good at was bringing out lots and lots of shoes and essentially just wearing you down until lightning struck.

The best part of the job was working with people new to running and seeing their enthusiasm at the idea of entering a race. They reminded me of myself the first time Fanelli sold me shoes. It was almost a religious

We sold shoes in the spiritual epicenter of the 1967 Summer of Love, the Grateful Dead, hippies, punks, red necks and drug addicts.

The colllision between a running shoe store and Haight Street was rarely boring.

jumped the fence to go and check out the freshly laid track surface. After some wind sprints he ran upstairs to use a bathroom. While in the bathroom, he heard a rather unfortunate sound of a key turning the tumblers of the door bolt. He was locked in the stadium bathroom that had only a small window, not unlike a high-security prison cell. Scott had no alternative but to begin repeating cries for help until he was eventually discovered and saved.

A

A good running shoe sales guy knows not to overstep boundaries, particularly when a customer asks questions they should be asking someone who attended medical school. It was surprising to get questions like, “My knee is screaming. What is it?” or “Do you think I have a stress fracture?” or “My arches feel like they have knives stuck in them. Sell me a shoe that will fix me.” I would usually remind them what should have been apparent: A guy making eight bucks an hour is likely not qualified to answer such a question. I recall trying to learn from Fanelli how to look at a foot strike and gauge biomechanics, prona-

64 Competitor May 2011

act—the day I first put them on I went on the first run of a six-month marathon plan. I started my run on the sidewalk that enters the Panhandle, near the intersection of Cole and Oak streets. The sidewalk curls westward toward the park, and I recall running a simple four miles, a half-hour run that re-launched my life.

In late March this year, I went to San Francisco and took a few moments to visit the spot from which I started my first training run in 1989. That was the day I went from thinking of myself as an occasional jogger to becoming a competitive runner. A chill went through my spine. I found it startling to look at the area of blacktop and consider how much time had gone by, and how I’m still mad for it all as much today as I was then. I walked up Cole Street to Haight Street, turned left and stopped in front of what used to be Hoy’s—it closed about five years ago and now it’s a snowboard shop. The sign said it was open, but a woman came to the door and told me they’d be closed for another hour.

Through the window I could see where the shoes used to be—not to mention the weapon-like Diadora javelin shoes. Now, it was a rack of snowboards. To me it was a great loss, but I am glad to know that in the age of Web stores and Wal-Mart, true running shoe stores continue to flourish around the country, with shoe geeks like me living the dream life and creating new generations of endurance junkies.

midwest [

]

INSIDE: New Season, New Fueling: Get the Skinny Page 67 High-tech Shoe and Bike Fits in Chicago Page 68 St. Louis Tri Coach Opens Store Page 70 How to Build Full Body Swim Strength Page 72 Clarification: Joel Feinberg of the sports store Universal Sole, which touts itself as the “soul of running in Chicago,� was featured in our April Midwest edition. Feinberg has owned the sports store for three years, although the store has been operating for 12 years.

competitor.com 65

[ MIDWEST ] ON THE RADAR C ADVICE

@fitink

Maybe I’m crazy but I’m convinced that skiing in the winter only helps my running come spring. It’s all in the quads.

—Kate Bongiovanni, marathoner, endurance athlete and cofounder of Fit-ink.com, in Chicago @sheilataormina

Swimming fast is not only a gift for the talented few. It can be learned.

m NEWS

istockphoto.com/sintendo

—Sheila Taormina of Michigan, Olympic champion, world champion and the World Cup standings leader in three sports

Fueling Needs Change with the Weather

[RYAN’S FUELING TIPS]

It’s May, the sky is blue, and Midwesterners are awakening from a long cold season and getting ready for the hot summer days. Endurance athletes are finally able to escape base training at the gym and head outdoors. So what does this have to do with your nutrition?

“A lot,” said Monique Ryan, a Chicago-based sports nutritionist, who knows firsthand how indoor-based training can cause even the most aware athlete to fuel improperly.

As the weather gets warmer and more humid, many runners and cyclists take on longer and harder training sessions and forget to change their fueling methods or keep a close eye on fluid intake.

“For instance, if you’re a marathoner doing your long runs outdoors, check your sweat rate,” Ryan said. “You can do this by checking your weight before and after a training session—just remember to do it in the buff.”

If your weight is down two pounds or more, she explained, then you’re significantly dehy-

drated. Worst of all, pCarb targets should you’re not likely perbe based on intensity, forming at your best. duration and training Ryan suggested time. really honing in on a pIf you’re training for hydration plan that two to three hours, includes choosing consume three to four a sports drink that grams of carbohyworks effectively for drates per pound of you. After first nailbody weight. ing down your sweat rate—which can best be achieved during an hour-long workout at an easy to moderate intensity—it’s then time to experiment with a sports drink during a harder intensity workout.

“Of course, find a sports drink that you like, but also one that has a mix of carbs, too,” she said. “Also, if you’re training for a specific race, know what drink they’ll have on race day at the aid stations. Experiment with it beforehand. A lot of that is planning ahead.”

Monique Ryan, MS, RD, LDN, is the author of “Sports Nutrition for Endurance Athletes.” She has consulted for Timex Multisport Team and was a longtime member of Performance Enhancement Team for USA Triathlon, USA Cycling (Women’s Road Team) and Synchro Swimming USA. Moniqueryan.com

Chicago Marathon Sells Out, Sets New PR Breaking a new record for the 34-year-old event, the Oct. 9 Bank of America Chicago Marathon sold out in only 31 days this year. Registration began in January and by March 3 hit its quota of 45,000 participants, according to the Chicago SunTimes. The race website does note that there’s still room for those looking to register if you choose to raise funds for a charity. There are more than 50 charities to choose from. The deadline to register through the charity program is June 30.

Chicagomarathon.com competitor.com 67

ON THE RADAR [ MIDWEST ]  TRAIL GUIDE

Busse Woods

z TOP SHOP Running Away Multisport Runningawaymultisport.com Locations: • 2219 North Clybourn Ave. Chicago, Ill. • 800 Waukegan Road Deerfield, Ill.

Running Away Multisport

ST. LOUIS

BY THE NUMBERS

Two high school buddies, Steve Ginsberg and Paul Rosenblum, always knew they wanted to open a multisport store, as they are both endurance-loving Midwesterners. Ten years later, they did just that in Chicago, and in 2010, opened a second store in Deerfield.

“What I think we do better, despite the competition, is that no one offers as much as we do,” Michael Swisher, general manager for both stores, said.

Running Away Multisport does have a leg up on the competition, as it is one of only 12 bike fitters in the nation that has a Guru Dynamic Fit Unit.

“It’s a state-of-the-art process for bike fits, and not only are we unique in the U.S., but we’re also the only one that has it in the Midwest,” Swisher

12 Number of running groups in St. Louis. Find one to join at Usatf.org/clubs

68 Competitor May 2011

said. “The Guru takes a ton of information from the rider, including goals, injuries, type of race you’re doing, and then we do the laser. You can talk to us while we move the unit from the computer—without you moving at all.”

Beyond its one-of-a-kind bike fits, RAM offers four brands of bikes, tons of wetsuits and an Aetrex iStep foot scanning system for customers. The foot scanner maps out the foot’s structure in less than 30 seconds to help guide you toward the best shoe for you.

The store is also big on community involvement. Beyond owning and operating three triathlons and six running races annually, the store promotes and sponsors more than 25 races a year to aid local charities and other Midwest racing groups.

THIRTY/THIRTY

Hikes Program, launched by the St. Louis County Parks Department to help battle obesity, offers residents information on 30 trails that take 30 minutes to complete. Thirty minutes is the current daily dose of exercise the Center for Disease Control and National Center for Health Services recommend for all American adults and children.

The Busse Woods Trail is a popular trail just a few miles northwest of Chicago that is paved, peaceful and convenient.

But few trail fans know that they can extend their workout beyond the 11-mile path. Located inside the Ned Brown Forest Preserve in Cook County, Busse can be accessed via Arlington Heights Road, where it meets the Busse Forest Elk Pasture. Because this trail doesn’t offer any technical terrain, hills or grade changes, Busse is fast and allows runners the option to go more than 20 miles in one direction, winding around the 590-acre Busse Lake.

But like many trails in urban areas, Busse can get a bit congested during peak hours and weekends. Fpdcc.com

129 Running and triathlon events happening in the St. Louis area from May to December, according to the city’s track club. Stlouistrackclub.com

Photos Courtesy of Running Away Multisport/Adam Murray; Busse Trail by Rob Chapman, about-bicyles.com

Arlington Heights, Ill.

ON THE RADAR [ MIDWEST ]

Sally Drake  MY FAVORITE THINGS Sally Drake lives and breathes endurance sports. A resident of St. Louis, Drake lives with her husband and three dogs and works as a USAT Level II coach and manager for Web-based coaching company Training Bible Coaching.

But before she ever knew she would be coaching and racing for a living, Drake was an avid runner. Then, in 1999, her running buddy challenged her to a triathlon—the Wood River Sprint Triathlon in Illinois.

“It was a horrifying experience, but when I finished I could not wait for the next one,” she said. “This feeling has carried over, and now I find myself looking forward to my 14th Ironman!”

To continue her mission of building the St. Louis endurance community, Drake is opening a new USAT certified triathlon shop and training center in St. Louis.

“Opening this shop is just the next chapter in my book of dreams. Last year, I left my job as a financial analyst, which allowed me to concentrate on the shop planning,” Drake said. “It will be a fantastic place for triathletes, runners, cyclists and active people to shop, train and hang out. I want to offer a place where people love to visit and don’t want to leave!”

Here’s a roundup of her other favorites:

FAVORITE LOCAL RACE

FAVORITE PLACE TO BIKE

FAVORITE BIKE

• QuarterMax Tri Innsbrook, Mo. June 25 Ultramaxtri.com “Many people make a weekend out of it and camp or stay at one of the condos right on the lake.”

“I have two favorites. First is the flat country roads in Columbia, Ill. You may not see a car for an hour if you start early. It’s a great place for iron and half-iron training.

Second, the hills of West County.

We ride out to Six Flags, climb the Allenton Hill while listening to the roller coaster and screaming at the amusement park. There are some amazing hills in West County— it’s really a love/hate thing.”

“My Quintana Roo CD.01”

FAVORITE RESTAURANT • Schlafly Bottleworks 7260 Southwest Ave., St. Louis, Mo. Schlafly.com “For special occasions or a fun night out, we always go back to Schafly Bottleworks in Maplewood. The menu is eclectic and delicious, and they grow their own organic veggies in their garden. In the summer they offer a relaxing patio for dining with live music. And, the beer is exceptional. Hits the spot after a long training day!”

70 Competitor May 2011

FAVORITE PLACE TO RUN • Queeny Park 550 Weidman Rd., Ballwin, Mo. Stlouisco.com/ parksandrecreation “My favorite trail is the Hawk Trail in Queeny Park. It’s a 4-mile loop, hilly and mostly wooded with a few small lakes. If people want to come out for four or 16 miles, they will join our Sunday group for at least a part of it.”

FAVORITE SHOES • Sidi for cycling Sidiamerica.com “They’re cute and sporty and they hold up really well. They have a good fit too.”

Newton Neutral Performance Trainers for running Newtonrunning.com

FAVORITE SPORT SHOP • Swim Bike Run 1030 Schnucks Woodsmill Plaza Chesterfield, Mo. Sbrtrishop.com “The St. Louis area has many fantastic running and bike shops.

But, I have to say that my favorite is my very own one-stop triathlon shop: Swim Bike Run. As I say this, I hope to open this May!”

Top to bottom: courtesy of Drake family; Sidi cycling shoe by Nils Nilsen

Drake, center, with a few of her clients at Ironman Kansas 70.3 in 2009.

ON THE RADAR [ MIDWEST ] BETTER FITNESS

Race Ready

Get Swim Fit

pEditor’s picks for must-do Midwestern races.

Kay Lynne Firsching, swim instructor and aquatic coach with S.A.F.E Fitness Solutions of St. Louis

WHAT YOU’LL NEED: A full gym with strength-building fitness equipment, a row machine, cable machines and a foam roller.

WHY YOU’LL LIKE IT: This workout is meant to help you get faster in the pool by building core strength, shoulder stability, leg and triceps strength.

“With a strong core, a swimmer can stabilize his body position in the pool,” Firsching explained. “The shoulders are a place where swimmers can have an imbalance in their musculature due to the pulling-in that occurs in free, breast and fly swim styles.”

This workout will also aid in strengthening the triceps, which is essential for the finish of each arm stroke, she said. The backs of the arms are used for the “push phase” of the stroke and strengthening these muscles can increase acceleration.

“Many swimmers do not fully finish their stroke because their triceps are not strong enough. The lack of a strong finish to each arm’s stroke leads to inefficiency and a lessening of power.” Firsching’s swim fit workout routine should increase your strength and speed.

For ideal results, Firsching recommends completing this routine three times per week.

WARM-UP: 1. Massage your back, quads and outside of your thighs with a foam roller.

2. Using the foam roller, do eight toe-touches with your toes resting over the roll, then eight with your heels only on the roll.

3. Circle your ankles 10 times in each direction.

4. Do three sets of external shoulder rotations, taking each arm in full wide circles, 10 times

on each side with 30 seconds rest between sets.

5. Hold a plank pose for 30 seconds to one minute.

THE WORKOUT: 1. Start with 12-15 reps on the seated cable row machine. Rest for 30-60 seconds.

2. Continue with 12-15 reps on the triceps press machine.

30-60 seconds.

1. Cable overhead pull-downs, 12-15 reps. Rest for 30-60 seconds.

2. Bicep curls, 12-15 reps on each side.

3. Reverse curls, 12-15 reps on each side.

Alternate these steps three more times. Rest. The workout should take one hour.

Alternate the steps above two more times. Rest again for

To submit an item for [ On The Radar ] contact Sgrotewold@competitorgroup.com.

ALL STORIES BY LAUREN VENTURA 72 Competitor May 2011

Join 20,000 fellow runners on Sept. 11 to run the streets of Chicago in the 15TH ANNUAL CHICAGO HALF-MARATHON & 5K. The course takes runners down Lake Shore Drive, where they can take in views of the Windy City skyline before finishing the 13.1-mile loop in Jackson Park. More than 15 local bands and spirit squads will perform, keeping the energy high. Start training now—you must have a 13-minute per mile pace or better to enter. Chicagohalfmarathon.com No, THE GREAT ILLINI isn’t a magician with rabbits jumping out of his Abe Lincoln-esque hat. It’s actually a triathlon that happens Sept. 3 about 200 miles south of Chicago and 100 miles east of Springfield in Neoga, Ill. Triathletes can choose between the Olympic or half-iron distances with both races starting on Lake Mattoon. Locals in the Friends of Lake Mattoon Foundation lovingly care for the lake, as it is the area’s main source of drinking water, so the waters should be cool, refreshing and clean. The bike and run courses will navigate miles of green, deciduous expanses down country roads.

Mattoonmultisport.com Known for mouthwatering BBQ, Kansas City, Mo., is venturing into the fitness scene by hosting the inaugural NORTH FACE ENDURANCE CHALLENGE SERIES on Aug. 27-28. The event offers a 5K, 10K, half, full and relay-style marathons, a 1K kid’s run and a 50K on hilly courses. If you’re having trouble convincing your kids to participate in the run, let them know that Buzz Lightyear, SpongeBob Square Pants and even Cinderella will be running alongside them, too.

Thenorthface.com/endurancechallenge

Left to right: istockphoto.com/EpicStockMedia, Mike Granse

WHO:

THE PENGUIN CHRONICLES [ BY JOHN BINGHAM ]

I’ve learned that on the days I don’t feel like doing anything, a 30-minute walk is good enough.

One spring, as I hobbled around, a colleague approached me and asked what was wrong. I told him I was just coming off my winter racing season and was in the best shape of my life.

He looked at me with a combination of disbelief and disdain and said: “If you were in any better shape you wouldn’t be able to walk at all!”

That was how it went nearly every spring. Careful planning and cautious scheduling always gave way to over enthusiasm. I could not stand to see a “0” in my logbook. If I started to get faster, I’d double up on the speed work. If running for an hour started to feel easy, I’d run for two. No matter how hard I worked I always felt as if I could work a little harder.

This spring, it’s different. I spent nearly all of 2010 injured. I displaced my sacroiliac joint in early January.

But as I recovered from that, I began to have foot pain. Months later it was diagnosed as cuboid subluxation syndrome and I began the prescribed rehabilitation and recovery.

Neither of these injuries were running related. The first was the result of a fall I took years earlier that had weakened my SI joint and the latter was the result of keeping my foot in an awkward position while sitting on a motorcycle during a week-long ride.

In December, I decided to challenge 74 Competitor May 2011

I’m several months into the challenge. myself: I would commit to moving for I can’t remember a time when I felt 30 minutes a day for the first 100 like I’ve learned more about myself, days of 2011. I wouldn’t worry about more about my commitment to being what the activity was, only that it was active and more about what it’s going intentional movement. I needed to to take for me to live a truly healthy, find a way to be consistent. active lifestyle.

It was clear after a week that the I’ve learned that I’m older than I challenge was going to be more difwas when I started running. This ficult than I anticipated. I thought might seem obvious since I’ve celI’d simply extend my normal runebrated nearly 20 birthdays since I ning schedule from four days a decided to get healthy, but it wasn’t week to seven. That didn’t work. obvious to me. I thought that I could By the beginning of the third week just go grab a logbook from 15 years I was beginning to experience the ago and do the same workouts. I little haunting aches and pains that know differently now.

I remembered from earlier years. If I’ve learned that on the days I don’t I was going to be successful in this feel like doing anything, a 30-minute challenge, I had to change my apwalk is good enough. It’s better than proach. giving up.

I went back to the basics. I went I’ve learned that it’s more important all the way back to the first days of for me to be happy with what I my decision to live an achave done than to worry about tive life. Back then, at 43 what I haven’t done. I’ve also years old and 100 pounds You can read learned that on some days overweight, I had to start by more about John’s walking. I couldn’t walk fast 100-day Challenge at easy is hard and on other and I couldn’t walk far, but I 100dayschallenge.org days hard is easy.

Most importantly, I’ve could walk. learned that the joy I felt so So I swallowed my runmany years ago still burns in ner’s pride. I put it out of my my spirit. head that I had run 45 marathons and an untold number of 5Ks, 10Ks John Bingham, aka The Penguin, will share his running tales and experiences every month. Have a and half-marathons. I told myself the story of your own to share or a topic you’d like truth: I had to start from scratch.

The Penguin to consider? E-mail him at thepen guin@johnbingham.com.

It’s been an amazing process, and

Illustration by Neil Numberman

Rediscovering My Ambition

[ midwest ]

Bike / Run / TRI Events: get out there and race

ILLINOIS Cycling

312-427-3325, btd09info@ activetrans.org, bikethedrive. org

5/1/11 Folks On Spokes Easter Ride Park Forest, IL, alsturges@ sbcglobal.net, folksonspokes. com/easter.html

6/5/11 Emmaus Ministries Endurance Ride. 2-day Plano, 773-337-6063, streets.org

5/2/11 Folks on Spokes Easter Ride University Park, 312-320-8275, davidmajk@ameritech.net, folksonspokes.com 5/8/11 Tour de Stooges Lebanon, 618-236-2793, tourdestooges@ rogerkramercycling.org, stooges.rogerkramercycling. org

Udder Century Ride Union, UdderCentury@Comcast.net, mchenrybicycleclub.org 6/11/11 Lake Tour Bike Trek Crystal Lake, action.lungusa.org

Half Marathon & 5k Run/ Walk Alexian Brothers Fitness For America Sports Festival Hoffman Estates, 847-344-0861, info@ allcommmunityevents.com, allcommunityevents.com

towertrilty.com

Multisport

Tower Triathlon Niles, tiffany_minne@ymcachgo.org, towertrilty.com

5/1/11 Sullivan Civic Center Triathlon Sullivan, 217-7284541, sullivanil.us/triathlon. htm

6/13/11 Grand Illinois Trail and Parks Ride Oswego, 309-7881845, oestreich@qconline.com, bikelib.org

5/2/11 Tri Training Swim Workout Glenview, 847-502-0630, niceguytraining@ameritech. net, niceguytraining.com/Site/ Masters%20Swims.html

5/15/11 American Cancer Society Walk & Roll North Shore Skokie, IL, 847.328.5147, kathy. stein@cancer.org, walkroll.org

Tour de Cure @ Bike the Drive Chicago, 888-DIABETE, lpoppe@diabetes.org, diabetes.org/tour

Tri-umph Women’s triathlon training Lake Forest, 847207-9442, info@tri-umph.us, tri-umph.us

Ride the Rock Joliet, 815-7278700, jmcfarland@fpdwc.org ReconnectWithNature.org

6/26/11 MS150 Tour de Farms Dekelb, 800-344-4867, cgic@ild.nmss. org, ms150.msillinois.org

Tri-umph Women’s triathlon training Northbrook, 847207-9442, info@tri-umph.us, tri-umph.us

6/27/11 Swedish Days Ride Burlington, 630-587-2570, swedishdays@fvbsc.org, fvbsc.org

5/3/11 Tri-umph Women’s triathlon training Lake Forest, 847207-9442, info@tri-umph.us, tri-umph.us

Marathon/Half Marathon

5/4/11 Tri-umph Women’s triathlon training Lake Forest, 847207-9442, info@tri-umph.us, tri-umph.us

5/16/11 Walk and Roll Chicago Chicago, 312-279-7261, walk. roll@cancer.org, community. acsevents.org Walk and Roll North Shore Skokie, 847-328-5147, walkroll. northshore@cancer.org, community.acsevents.org 5/19/11 Ride of Silence Chicago, rideofsilence.org 5/22/11 Tour de Cure Springfield Springfield, 888-DIA-BETE, diabetes.org/tour Urban Assault Ride Chicago, 303-408-0747, josh@adventurefit.com, urbanassaultride.com 5/30/11 Bike the Drive Chicago,

Event Spot Light

5/1/11 First Midwest Bank Southwest Half Marathon Palos Heights , 773-868-3010, mail@chicagoevents.com, chicagoevents.com 5/15/11 Rockford Marathon and Half Marathon Rockford, 773-5846638, jruston@chicagoevents. com , rockfordmarathon.com 6/4/11 13.1 Marathon Chicago, 131marathon.com 7/23/11

calendar

5/6/11 Tri-umph Women’s triathlon training Lake Forest, 847207-9442, info@tri-umph.us, tri-umph.us

5/15/11 May Madness Sprint Effingham, 217-347-3739, support@cuttingedgeevents. net, cuttingedgeevents.net

5/16/11 Tri Training Swim Workout Glenview, 847-502-0630, niceguytraining@ameritech. net, niceguytraining.com/Site/ Masters%20Swims.html 5/21/11 Galena Triathlon & Duathlon Galena, 815-777-3557, events@ galena.org, galena.org/ triathlon 5/22/11 Gateway Triathlon Carlyle, 231-546-2229, info@3disciplines.com, 1863events.com 5/24/11 Tri-umph Triathlon TrainingLake Forest, 847-207-9442, info@tri-umph.us, tri-umph.us Tri-umph Triathlon TrainingSprint Lake Forest, 847-2079442, info@tri-umph.us, tri-umph.us Tri-umph Triathlon TrainingSprint Northbrook, 847-2079442, info@tri-umph.us, tri-umph.us Tri-umph Triathlon TrainingSprint Northbrook, 847-2079442, info@tri-umph.us, tri-umph.us

5/7/11 Tri-umph Women’s triathlon training Lake Forest, 847207-9442, info@tri-umph.us, tri-umph.us

5/28/11 Tazewell County Jaycees Tri For Kid’s Sake Morton, 309242-2613, tazcojaycees.com

5/14/11 Tower Youth Triathlon Niles, tiffany_minne@ymcachgo.org,

Tri-umph Triathlon TrainingSprint Lake Forest, 847-2079442, info@tri-umph.us, tri-umph.us

5/30/11 Lylte Park Sprint Triathlon Mattoon, 217-218-7777, mattoonmultisport@gmail. com, mattoonmultisport.com 5/31/11 Max Multisport Chicago Triathlon Training Kickoff Party Chicago, 773-832-1335, info@maxmultisport.com, maxmultisport.com 6/1/11 Together We Tri-Training for the Chicago Life Time Triathlon Glenview, 1-866-88-WE-TRI, lhurley@ togetherwetri.com, togetherwetri.com 6/4/11 Tri-Shark Triathlon Hudson, 309-827-2272, Colleen@trishark.org, tri-shark.org 6/7/11 Chicago Triathlon Training Program Chicago, 773-8321335, info@maxmultisport. com, maxmultisport.com/ group-training/chicagotriathlon/ Infinity Coaching - Chicago Tri Group Training Chicago, train@infinityeffect.com, infinityeffect.com 6/11/11 The Prairie Triathlon at North Pointe Rockton, glarson@northpointehealth. com, northpointehealth.com Tri Jesus Triathlon Quincy, trijesus.com 6/12/11 Batavia Sprint Triathlon/ Duathlon Batavia, IL, 630-6216807, triathlon@cityofbatavia. net, bataviatriathlon.org/ Lake in the Hills Triathlon Lake in the Hills, 847-960-7460, twakeman@lith.org, lith.org SheROX Triathlon Series-

Naperville Naperville, 773-4042372, info@caprievents.com, caprievents.com 6/18/11 Rockford Olympic Triathlon Rockford, 815-222-2374, Al@Rockfordtriathlon.com, rockfordtriathlon.com 6/19/11 Cutting Edge 1/2 Classic Distance Effingham, 217-3473739, cuttingeevents@yahoo. com, cuttingedgeevents.net 6/25/11 Morse Summer Triathlon Noblesville, 317-733-3300, tuxbro@indy.rr.com, tuxbro. com Optimist Triathlon Warsaw, 574-267-7226, warsawoptimist. org Tremont Triathlon Tremont, 309-253-6800, indycatjrn@ yahoo.com, tremontpark.com/ triathlon.htm 6/26/11 MetLife Race Around the World Duathlon Tinley Park, 708-323-2698, hannon@ metlifeduathlon.com, metlifeduathlon.com Twin Lakes Triathlon Palatine, 847-259-6890, saltcreekpd.com 7/9/11 Freeport Classic Triathlon Freeport, matt.mullen@ highland.edu, freeportymca.org Tri-umph Open water swim clinic Chicago, 847-207-9442, info@tri-umph.us, tri-umph.us 7/10/11 Lake Zurich Area Triathlon Lake Zurich, 847-727-2681, info@321goevents.com, 321goevents.com Rodney T. Miller Lakeside Triathlon Decatur, decaturtriathlon.com

Life Time Fitness Run Wild Run May 14 | Brookfield, Ill. You’ll see more than squirrels at the Brookfield Zoo’s annual 5K race, featuring a course entirely on the zoo grounds. The event, which also features a 1K kids run, offers free zoo admission to racers and their families, so hang around afterward for a closer look at the critters. Ltfrunwild.com

competitor.com 77

CALENDAR [ MIDWEST ] Splash, Pedal, Dash Triathlon and Duathlon Schaumburg, 847-490-7015, jebever@parkfun.com, parkfun. com 7/16/11 Evergreen Lake International Triathlon Hudson, 309-827-2272, Trimomevents@frontier.net, everygreentri.com 7/17/11 Rattlesnake Ramble Wheeling, 847-4652937, mwehby@ wheelingparkdistrict.com, wheelingparkdistrict.com 7/18/11 Kids Triathlon Training Program (Ages 7-18 yrs) Chicagho, 773-7283456, M-Elipas@neiu.edu, allkidscantri.com 7/23/11 The Rockton Triathlon Rockton, RoscoeRocktonYMCA@charter. net, rockfordroadrunners.org Wauconda Kids Triathlon Wauconda, 847-526-3610, tstaton@waucondaparks.com, waucondaparks.com 7/24/11 Mattoon Triathlons Mattoon, mattoonmultisport.com Wauconda Sprint Triathlon Wauconda, 847-526-3610, tstaton@waucondaparks.com, waucondaparks.com 7/30/11 Iron Abe Triathlon Springfield, 217-341-1309, steveoc@uiuc.edu, triharderpromotions.com Oregon Park District Sprint Triathlon Oregon, jena@ oregonpark.org, oregonpark. org South Shore Triathlon Chicago, info@ramracing.org, southshoretri.com Stoneman Sprint Triathlon Springfield, 217-341-1309, steveoc@uiuc.edu,

Event Spot Light 78 Competitor May 2011

triharderpromotions.com

2337, chicagohash.com

7/31/11 Glenview Park District’s 9th Annual Sprint Triathlon Glenview, 224-521-2596, kathleen.

McInnis@glenviewparks.org, glenviewparks.org

Rotary Stomps Out Polio 5K Rockford, 815-440-8681, griff@ signalblast.com, rockfordroadrunners.org

HolidayMan Sprint Distance Triathlon Somonauk, 815-9937457, illvalleytri@yahoo.com, illvalleytri.com Rockford Olympic Triathlon Rockford, Al@ Rockfordtriathlon.com, rockfordtriathlon.com

RUNNING 5/1/11 Do the Griff 4 Mile Run Frankfort, 815-464-7113, aernst5@gmail.com, dothegriff.com Great Western HalfMarathon St. Charles, 630930-9341, wrasmus@comcast. net, frtr.org Hawthorn Woods 1/2 Marathon Hawthorn Woods, 847-727-2681, info@321goevents.com, 321goevents.com Hornet Hustle 5K Darien, 847922-4440, hornethuslte5K@ yahoo.com, hinsdalesouthathleticclub.org Ravenswood Run Chicago, 773-305-3338, info@ fleetfeetchicago.com, fleetfeetchicago.com Run To Remember chicago, 3127439857, r2remember@ gmail.com, cpdmemorial.org/ run Still Shuffle Aurora, 630-3753900, valerie_wood@ipsd.org, stillshuffle.com We Go Run West Chicago, racetime21@hotmail.com, racetime.info 5/2/11 Annual Polish Constitution Day Hash Chicago, 773-234-

Run to Remember Chicago, 312-743-9857, r2remember@ gmail.com, cpdmemorial.org/ run 5/5/11 Cinco de Mayo 5K run/1 mile walk Romeoville, 815-8866222, nmaldonado@romeoville. org, romeoville.org 5/7/11 Advocate Good Samaritan Quarryman Challenge Lemont, 630-243-7111, info@ quarrymanchallenge.com, quarrymanchallenge.com

The Literacy Half Marathon Rockford, 815-222-1268, ro@ carlylebrewing.com, rockfordroadrunners.org Tiger 5K at Chicagoland Speedway Joliet, freewebs. com/steelmen5k/ 5/8/11 Mother’s Day 5k Run/Walk Barrington, 847-344-0861, allcommunityevents.com, allcommunityevents.com Quad Cities Distance Classic Half Marathon & 5K Rock Island, 563-326-1942, ornbelt. org Race to Empower Chicago, 877-YME-RACE, networkofstrength.org

Bark in the Park 5K Chicago, 312-645-8006, events@ anticruelty.org, barkinthepark. org

Run for Hungry Childrens West Chicago West Chicago, 224-520-6116, mike.wiersema@ BrightHope.org, runforhungrychildren.com

Bridge to Bridge 5K / 10K Batavia, 630-326-9000, George@MontessorBatavia. com,

5/13/11 Long Grove St Paddy’s 5K Long Grove, 847-344-0861, allcommunityevents.com

Cinco de Miler Chicago, info@ ramracing.org, ramracing.org

5/14/11 Bridge the Gap to Health Quincy, 217-222-0958-, bridgethegaptohealth.com

Komen Peoria Race for the Cure Peoria, 309-691-6906, sregnier@komenpeoria.com, komenmemorial.org Lake Run 2010 Hudson, 309825-1162, wmsonmx@gmail. com, lakerunclub.org Literacy Run Half Marathon Rockford, 815-222-1268, beergirl@insightbb.com, theliteracycouncil.org National Heritage Corridor 25K Channahon, 815-725-0161, daverun@aol.com, psrr.org

Fat Ass 5K and Street Party for Charity Springfield, fatass5k@espcpa.com, fatass5k.com Greater Chicago Epilepsy 5K Fun Run & Walk - Wheaton Wheaton, IL , 3129398622 ext.

209, lmctigue@ epilepsychicago.org, epilepsychicago.donordrive. com/index. cfm?fuseaction=donorDrive. eventDetails&eventID=502

Palos Park Recreation Spring Fun Run Palos Park, 708-671-3760, fwendling@ palospark.org, palospark.org

Life Time Fitness Run Wild 5K & Fisher Price Kids K Brookfield, 630-393-2600, rtheodore@lifetimefitness. com, ltfrunwild.com

Run for the Kids 5K Villa Park, 630-282-2029, kliss@ eastersealsdfvr.org, eastersealsdfvr.org

Lilac Mutt Strut 5K Lombard, 630-953-6102, info@ lombardparks.com, lombardparks.com

Merrell Down and Dirty Mud Run May 21-22 | Gilberts, Ill. Compete in the Mud Run 5K on Friday at night or the daytime Down and Dirty Mud Run on Saturday, featuring 5K and 10K courses with military-style obstacles and plenty of mud. Downanddirtymudrun.com

CALENDAR [ midwest ] adidas chooses gore-tex® brand

Path to Progress 5K Run/ Walk Chicago, 800-886-1281, pathtoprogress@abta.org, pathtoprogress.org Terror Trail Run 2 Oswego, 630-554-4425, kvest@ oswegolandpd.org, oswegolandparkdistrict.org 5/15/11 Chicagoland Spring Marathon & Half Marathon Schaumburg, 847-344-0861, info@allcommunityevents.com, allcommunityevents.com

adidas Kanadia trail gtx® gore-tex® extended comfort Footwear

Before any GORE-TEX ® footwear finds its way to a shelf, we put it through a rigorous testing regimen that includes a robotic foot that takes up to 200,000 steps while submerged in water. So no matter how rough you plan to be on them, you can bet we’ve been rougher.

Feets of Strength 5k Run/ Walk for Child Abuse Awareness Geneva, 630-7424393, feetsofstrength@att. net, geneva.rfkc.org Magellan Development Group Chicago Spring Half Marathon Chicago, chicagospringhalf.com Road Scholars 5K Race/ Walk Aurora, 630-896-0831, dolson@rosaryhs.com, rosaryhs.com/pages/ events_5krun.asp Run for Hungry Children Hoffman Estates Hoffman Estates, 224-520-6116, mike. wiersema@BrightHope.org, runforhungrychildren.com Run for Reading Naperville, 630-527-1100, mbazan@ lynmarlending.com, signmeup. com TS5K Naperville, 630-4286000, shelby_thormeyer@ipsd. org, ts5k.com

WaterProoF, breathabLe coMFort and Protection

5/21/11 Buffalo Trail Run and Walk Mahomet, secondwindrunningclub.org Bulldog Dash 5K and 2K Germantown, sgabler@clinton. k12.il.us, germantownbulldogs. org/vnews/display.v/SEC/ Bulldog%20Dash Greater Chicago Epilepsy 5K Timed-Run/Walk - Chicago’s Montrose Harbor Chicago, 3129398622 ext. 209, lmctigue@epilepsychicago.org, epilepsychicago.donordrive.

com/index. cfm?fuseaction=donorDrive. eventDetails&eventID=502 JustRun 5k Carol Stream, 6307846100, meghanj@ csparks.org, justplay.org Lew Blond Memorial Run Northbrook, 847-400-8965, bpreis@district30.org, district30.org Merrell Down & Dirty Chicago Night Mud Run Gilberts, downanddirtymudrun. com Paint Edgebrook Pink 5K Chicago, lkramer@koenigstrey. com, lindakramer.net Race for Diversity 5K Evanston, 312-593-6405, pscottmontgomery@gmail. com, alumni.northwestern.edu/ nubaa Sally Sommer Flynn 5K Northfield, 312-952-2340, OYFF7820@aol.com, oyff.org 5/22/11 3rd Annual Spring Walk of Hope and 5K Fun Run Mokena, 708-478-3529, Kkahlhammer@aol.com, cancersupportcenter.org C4 Miles: Making Strides for Mental Health Chicago, 773-868-3010, mail@ chicagoevents.com, chicagoevents.com Promise Walk and 5K Run for Preeclampsia Arlington Heights, 646-322-9433, jill. siegel@preeclampsia.org, bit. ly/aotrJr Running of the Wolves 5K Run/Walk Aurora, 630-4998962, theWheatlands5K@ sbcglobal.net, signmeup. com/73909 Seven Bridges Season Starters Woodridge, 630-5141766, brendelj@woodridge68. org, sevenbridgesseasonstarters. org Splish Splash Half Marathon and Tropical 8K Gurnee, 847-

829-4536, bganek@ adrenalinesportsmanagement. com, adrenalinesportsmanagement. com Stepping Up to Wellness Libertyville, 847-509-9595, Sherpe@cancerwellness.org, thecancerwellnesscenter.org Tiger Tear 5k run/walk Elmwood Park, 847-489-9308, sazuro1@yahoo.com, epcusd401.org/ephs 5/28/11 3rd Annual Race for Sincere Hearts 5K Palatine, 847-6910030, victoriarm19@aol.com, raceforsincerehearts.weebly. com

Chicago, 773-233-3100, kriordan@bapa.org, bapa.org/ ridgerun Foot Mechanics Memorial Day Main Street Mile St. Charles, footmechanicsmile. com Hoof It For Hephzibah 5K Glen Ellyn, 630-858-3023, tinabhutchinson@aol.com , hoofitforhephzibah.com Memorial Day 5K Danville, 217-443-0842, krr@kennekuk. com, kennekuk.com 6/4/11 13.1 Marathon Chicago Chicago, race@131marathon. com, 131marathon.com

5K River Run and 1 mile fun run/walk Chillicothe, 309-2311905, signmeup.com

Avon Walk for Breast Cancer Chicago, 888-540-WALK, info@ avonwalk.org , avonwalk.org

Crooked River 5K Pecatontica, 815-239-2768, lundberg@aeroinc.net, pecatonica.lib.il.us

Cosley Zoo Run for the Animals Wheaton, 630-5104984, mwilhelmi@ wheatonparks.org, cosleyzoo. org

Fleet Feet’s Soldier Field 10 Mile Chicago, 773-305-3338, info@fleetfeetchicago.com, soldierfield10.com Hope for the Hungry 5K & 10K Libertyville, 847-417-9098, ruth@haiti-world.org, haitiworld.org The Rick Hahn Memorial Run for Life Oregon, 815-732-2499, rockfordroadrunners.org Western Springs Tower Trot Western Springs, 708-2469070, talden@wsprings.com, wsprings.com/departments/ recreation.asp 5/29/11 Salute, Inc., 5K/10K Run Arlington Heights, 847-3598811, saluteinc@yahoo.com, saluteinc.org St. Jude 5K Race Westmont, 630-878-4507, mramsey@ westmont.il.gov, racetotheflag. org 5/30/11 34Th Annual BAPA Ridge Run

New Balance Girls on the Run-Chicago Spring 5K Chicago, 773-342-1250, skrishnan@gotrchicago.org, gotrchicago.org Pathways 5K and Walkathon Glenview, 847-510-5633, bmorin@pathwayscenter.org, pathwayscenter.org Renegade Trail Run 10K Palatine, 847-431-1002, sbush1002@gmail.com, chicagotrailseries.com Rockford Fire Department 911 3K Run Rockford, 815-9875797, rockfordroadrunners.org The Gridiron 5K and 2 Mile Run Stillman, srempfer@mail. meridian223.org, rockfordroadrunners.org Unlimited Performance 5K Sycamore, 815-748-8900, unlimitedperformance.org USO of Missouri 5K Cross Country Mud Run Mascoutah, usomissouri.org

experience more

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates

80 Competitor May 2011

Event Spot Light

Western Springs Tower Trot May 28, Western Springs, Ill. Now in its 34th year, this neighborhood race kicks off Memorial Day Weekend with 5K and 10K races. Challenge yourself and go for the double-run: the 10K right after the 5K. Wsprings.com

CALENDAR [ midwest ] Wood Dale Race at Your Pace 5K Wood Dale, 630-5959333, info@ wooddaleparkdistrict.org, wooddaleparkdistrict.org 6/5/11 Brad Onken Memorial S.M.A.R.T. Summer Sizzler Sterling, 815-622-6063, sbrenner@sterlingparkdistrict. org, sterlingparks.org Roselle Run for the Roses Sternberg Lighting 5K Roselle, 630-529-3400, info@ markdrugs.com, markdrugs. com Running for Hope Oak Lawn, 708-684-5206, runningforhope. net United Run for the Zoo 5K/10K Chicago, 773-868-3010, mail@chicagoevents.com, chicagoevents.com

org, cep4youth.org

peakfitnessusa.com

com, frankfordparks.org

Ragnar Relay Chicago Madison, WI to Chicago, info@ ragnarrelay.com, ragnarrelay. com/race/chicago

Run for the STARS 5K Wheaton, 630-668-0878, amsolis@sbcglobal.net, runforthestars.com

UCTC Summer Meet #1 Chicago, 773-702-7972, ppalmer@oskar.uchicago.edu, uctc.org

6/11/11 13th Annual Streamwood Stride 5K, 10K and 1 mile Streamwood, 630-483-3015, nthiemann@ streamwoodparkdistrict.org, streamwoodparkdistrict.org

Scavenger Dash Chicago Chicago, scavengerdash.com

6/18/11 Brett’s Run Genoa, 815-7620959, lauren.hoepfner@ hotmail.com, brettsrun.com

5K Tractor Trot Malta, CAST. Foundation@yahoo.com, tractortrot.com

Urban Dare Chicago Chicago, 202-285-4510, kkeefe@ urbandare.com, urbandare.com

Chicago Midnight Run Chicago, 847-344-0861, pstaryk@allcommunityevents. com, allcommunityevents.com

6/12/11 Downers Grove 34th Annual 5 &10 Miler Downers Grove, 630-960-7250, snance@ dgparks.org, dgparks.org

Lake Mingo Trail Run Danville, 217-431-1367, krr@ kennekuk.com, kennekuk.com

6/10/11 LaGrange Rocks 5K Run/ Walk LaGrange, 708-579-5898, anjalif@cep4youth.org, cep4youth.org

Loyola University Health System Burr Ridge 5k Run/ Walk and Kids Dash Burr Ridge, 630-850-4050, info@ right-fit.com, right-fit.com

LaGrange Rocks for Youth 5K Run/Walk LaGrange, 708579-5898, anjalif@cep4youth.

Peak Run for Relief 5K Rockford, 815-877-4401, tony@ peakfitnessusa.com,

82 Competitor May 2011

St. Norbert Block Party 5K Northbrook, 847-272-7090, stnorbert5k@gmail.com, stnorbertblockparty.org

North Shore Half Marathon and 5K Highland Park, info@ ramracing.org, ramracing.org 6/16/11 ABC 7 Jim Gibbons 5K Traffic Jam Chicago, 847-424-0600, Carl@LRFmail.org, 5KTrafficJam.com Short Run on a Long Day 5K Frankfort, cdebellafpd@yahoo.

Duck Duck Run 5K Rockford, 815-543-7015, duckduckrun@ yahoo.com, duckderbyforthecure.com

PrairieFest 5K and One Mile Prairie Dog Jog Oswego, 630554-1010, kvest@ oswegolandpd.org, oswegolandparkdistrict.org Ricky Byrdsong Memorial Race Against Hate Evanston, 847-864-8445, tstamell@ ywcae-ns.org, ywca.org/ evanston Warrior Dash Channahon, 773770-6032, info@redfrogevents. com, warriordash.com

Fox River 5K Batavia, 630689-6043, iduncan91@ sbcglobal.net , foxriver5k.org

Woofin’ & Hoofin’ 5K Glen Ellyn, 630-991-6336, woofinhoofin@gmail.com, woofinhoofin.org

6/19/11 Daisy Dash 5K and Kids Run Clarendon Hills, 773-617-8408, daisydash@comcast.net, daisydash.com

6/23/11 UCTC Summer Meet #2 Chicago , 773-702-7972, ppalmer@oskar.uchicago.edu, uctc.org

Father’s Day 5K Run and Kids Fun Run East Dundee, 847-428-7131, amasoncup@ dtpd.org , dtpd.org

6/25/11 8th Annual Pretzel 5K Run/ Walk Freeport, 815-232-9474, rockfordroadrunners.org

Hawthorn Woods 5k/10k Hawthorn Woods, 847-727-2681, info@321goevents.com, 321goevents.com

Bud’s Run 5K Celebrating Life Carol Stream, 630-4660809, sharon@budsrun.org, budsrun.org

Proud To Run Chicago, 312409-8991, info@frfwchicago. org, frfwchicago.org Raider Classic Quincy, 217223-5529, raiderclassic@ hotmail.com, qndcrosscountry. homestead.com Remembering Lauren 5K Run/Walk Villa Park, 630-7823144, jkiefer@dupage88.net, rememberlaur.com The Anniversary Run 5K Roscoe, 815-623-5858, statelinefamilyymca.org 6/26/11 11th Annual Centegra Health Bridge Road Runners 5K Huntley, 847-802-7010, kkozak@healthbridgefitness. com, healthbridgefitness.com/ content.cfm/homepage Centegra Health Bridge Road Runners 5K Huntley, 847-802-7010, kkozak@ healthbridgefitness.com, healthbridgefitness.com/ content.cfm/homepage WaucondaFest 5K/10K Challenge Wauconda, 847-5263610, tstaton@ waucondaparks.com,

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CALENDAR [ MIDWEST ]

Event Spot Light Bike the Drive May 29 | Chicago The Active Transportation Alliance invites cyclists of all abilities for a once-a-year opportunity to ride Chicago’s most scenic street—car-free.

Fifteen miles of Lake Shore Drive will be closed, starting at Columbus and Jackson Drives downtown.

Bikethedrive.org

waucondaparks.com

4on4th.com

chicagotrailseries.com

chicagoevents.com

6/30/11 UCTC Summer Meet #3 Chicago, 773-702-7972, ppalmer@oskar.uchicago.edu, uctc.org

Frontier Days Stampede Run Arlington Heights, 847-5778572, craigwcarlson@comcast. net, frontierdays.org

7/14/11 Bastille Day 5K Run, Walk & Block Party Chicago, 773-8683010, mail@chicagoevents. com, chicagoevents.com

Sundowner 5K Joliet, 815-7417275, dgale@jolietpark.org, jpdrun3.com

7/2/11 Reagan Run 5K Dixon, 815288-3211, nvarga@vargascc. com, reaganrun.com Stockton 5K/10K Stockton, j3events.com 7/3/11 Firecracker 4 Highland Park, 847-579-4047, mschulewitz@ pdhp.org , pdhp.org Lemont Freedom Run Lemont, 630-257-6787, heatherpeterson@lemontparkdistrict. org, lemontparkdistrict.org 7/4/11 Community Bank of Elmhurst 4 on the 3rd Elmhurst, 630-269-4872, info@ elmhurst-runners.com, 4on4th. com Community Bank of Elmhurst 4 on the 4th Elmhurst, IL, 630-269-4872, info@elmhurst-runners.com,

July 4th MELD 8K/2 mile Run Rockford, 815-965-8336, rockfordroadrunners.org Lincolnshire 4th of July 5K Lincolnshire, 847-767-3254, lincolnshirecommunity.com Run for Freedom Antioch, 847395-2700, sbotl.com 7/8/11 UCTC Summer Meet #4 Chicago, 773-702-7972, ppalmer@oskar.uchicago.edu, uctc.org 7/9/11 Byronfest 5K Run Byron, jbain@byronparkdistrict.com, rockfordroadrunners.org Chicago Chinatown 5K and Youth Run Chicago, 312-8823188, info@chinatown5k.com, chinatown5k.com Sag Valley 5 Mile Palos Heights, 847-431-1002, sbush1002@gmail.com,

UCTC Summer Meet #5 Chicago, 773-702-7972, ppalmer@oskar.uchicago.edu, uctc.org 7/16/11 Fisher Fair 5K Run/Walk Fisher, fisherfair.com

7/23/11 Great Urban Race Chicago, info@redfrogevents.com, greaturbanrace.com Sam’s Club Waterfall Glen Xtreme 10 mile Darien, 630734-0311, irunhrd@aol.com, xtreme10race.com

Kennedy 5K Run Rockford, 815-398-9628, mrsippy1d@ insightbb.com, rockfordroadrunners.org

Severson Scamper 5K Rockford, dellsgreenrun@ yahoo.com, rockfordroadrunners.org

7/18/11 Fleet Feet Sports Womens 5K, 10K & Festival Chicago, 773-305-3338, info@ fleetfeetchicago.com, fleetfeetchicago.com SUB5 Girls Distance Running Camp Manteno, 847-818-9374, runsub5.com 7/21/11 Race Judicata 5K Chicago, 773-868-3010, mail@ chicagoevents.com,

UCTC Summer Meet #6 Chicago, 773-702-7972, ppalmer@oskar.uchicago.edu, uctc.org

7/24/11 Alexian Brothers Fitness for America Sports Festival Hoffman Estates, 847-3440861, pstaryk@ allcommunityevents.com, allcommunityevents.com Run for Hunger Elmhurst, 630-833-6600, run4hunger@ eypc.org, run4hunger.com

7/30/11 Freeport Lincoln-Douglas 5K Run Freeport, richard.eiler@ freeportschooldistrict.com, rockfordroadrunners.org 7/31/11 Birthday Dash with the Childrens Museum in Oak Lawn Oak Lawn, 708-423-6709, Bernadette@cmoaklawn.org, CMOakLawn.org Columbia Muddy Buddy Ride & Run Gilberts, 818-707-8867, muddybuddy.com Half Marathon Libertyville,

IOWA CYCLING

6/12/11 TOMRV (Tour of Mississippi River Valley) Bettendorf, 563388-8043, lindabarchman@ hotmail.com, qcbc.org 8/28/11 Urban Assault Ride Des Moines, 303-408-0747, josh@adventurefit.com, urbanassaultride.com

MARATHON/HALF

RED, WHITE & BOOM! TC HALF MARATHON

MonDAYJULY4 TCM invites you to join runners from across America for the Red, White & Boom!

TC Half Marathon on Monday, July 4 in historic northeast Minneapolis, Minnesota.

Registration is open at mtcmarathon.org, and is limited to 3,000. Register as a team

DECLARE YOUR INDEpENDENCE WITH A BANg. ©2010 Twin Cities In Motion. 039-1889b-6

84 Competitor May 2011

and get star treatment!

Medtronic Twin Cities Marathon Corral 1 qualifying race.

CALENDAR [ MIDWEST ] Marion Arts Festival 5K Run and Fun Walk Marion, 319-3730741, artrun@pigmantri.com, pigmantri.com/artrun.html 7/23/11 Quad Cities Times Bix 7 Davenport, bix7@bix7.com, bix7.com

INDIANA CYCLING

5/14/11 Kenda DINO Mountain Bike Series - Warsaw Winona Lake, 317-336-7553, Brian11@ DINOseries.com, DINOseries. com/mtb 5/15/11 DINO Mountain Bike Series: Winona Lake Trail Warsaw, 317-336-7553, brian09@ dinoseries.com, dinoseries. com 6/5/11 Kenda DINO Mountain Bike Series - Brown County Nashville, 317-336-7553, Brian11@DINOseries.com, DINOseries.com/mtb 6/6/11 DINO Mountain Bike Series: Brown County State Park

86 Competitor May 2011

MARATHON 7/16/11 University of Okoboji Marathon and Half Marathon Okoboji, 712-3382424, sales@threesons.com, threesons.com

MULTISPORT

Nashville, 317-336-7553, brian09@dinoseries.com, dinoseries.com 6/12/11 Safari Bicycle Tour Pekin, 812-967-5082, pekinpanther@ earthlink.net, safaribikeride. com

6/5/11 Pigman Sprint Triathlon Palo, 319-373-0741, john@pigmantri. com, pigmantri.com

Tour de Cure Indianapolis Indianapolis, 888-DIA-BETE, jdubbs@diabetes.org, diabetes.org/tour

6/18/11 Quad Cities Triathlon Davenport, 608-209-1054, ericsarno@msn.com, qctriathlon.com

6/13/11 Bicycle Rally at Spring Mill Spring Mill State Park, 812-3338176, triri@triri.org, triri.org

7/16/11 Lake Geode Challenge Triathlon Danville, racedirector@ lakegeodechallenge.com, lakegeodechallenge.com 8/21/11 Pigman Long Course Triathlon Palo, 319-3730741, john@pigmantri.com, pigmantri.com/

RUNNING 5/21/11

6/18/11 Kenda DINO Mountain Bike Series - French Lick French Lick, 317-336-7553, Brian11@ DINOseries.com, DINOseries. com/mtb 6/19/11 DINO Mountain Bike Series: French Lick Resort French Lick, 317-336-7553, brian09@ dinoseries.com, dinoseries. com Pumpkinvine Bike Ride Goshen, 574-266-1362, pumpkinvine.org

6/26/11 NITE Ride (Navigate Indy This Evening) Indianapolis, 317-578-4131, ddshields@ comcast.net, niteride.org 7/3/11 DINO Mountain Bike Series: Muscatatuck County Park North Vernon, 317-336-7553, brian09@dinoseries.com, dinoseries.com Kenda DINO Mountain Bike Series - North Vernon North Vernon, 317-336-7553, Brian11@ DINOseries.com, DINOseries. com/mtb 7/12/11 Rainstorm Richmond, 812-3338176, triri@triri.org, triri.org 7/17/11 Ride Across Indiana (RAIN) Terrehaute, 812-332-6028, rain@rainride.org, rainride.org Tri-State Tour #1 presented

by Bicycle Illinois Hammond, 877-TOUR-ILL, bicycleillinois@ bicycleillinois.com, bicycleillinois.com 7/24/11 Kenda DINO Mountain Bike

Series - Versailles Versailles, 317-336-7553, Brian11@ DINOseries.com, DINOseries. com/mtb 7/25/11 DINO Mountain Bike Series: Versailles State Park Versailles, 317-336-7553, brian09@dinoseries.com, dinoseries.com 8/14/11 Kenda DINO Mountain Bike Series - Logansport Logansport, 317-336-7553, Brian11@DINOseries.com, DINOseries.com/mtb 8/15/11 DINO Mountain Bike Series: France Park Logansport, 317336-7553, brian09@dinoseries. com, dinoseries.com 8/28/11 Kenda DINO Mountain Bike Series - Town Run Indianapolis, 317-336-7553, Brian11@DINOseries.com, DINOseries.com/mtb Wabash River Ride West Lafayette, 765-491-7449, ashirsch@mac.com, wrcc-in. org

8/29/11 DINO Mountain Bike Series: Town Run Trail Park Indianapolis, 317-336-7553, brian09@dinoseries.com, dinoseries.com 9/11/11 24 Hours of DINO Versailles, 317-336-7553, brian09@ dinoseries.com, dinoseries. com 9/12/11 September Escapade TRIRI (Touring Ride in Rural Indiana) Columbus, triri.org 9/18/11 2 Rivers on 2 Wheels Logansport, 2riverson2wheels. org 10/15/11 Hilly Hundred Weekend Ellettsville, 317-767-7765, skiphiggins@comcast.net, hillyhundred.org

MARATHON/HALF MARATHON 5/14/11 Running Fit Dances With Dirt Gnaw Bone Gnaw Bone, 734929-9027, events@runningfit. com , dwdgnawbone.com

CALENDAR [ MIDWEST ] 6/4/11 Sunburst Marathon and Half Marathon South Bend, 574-647-3394, sunburst@memorialsb.org , sunburstraces.org 6/11/11 Carmel Marathon and Half Marathon Carmel, 317-4078489, todd@carmelmarathon. com , carmelmarathon.com/ pages/home Indian/Celina Challenge Tell City, 812-547-4154, chrishollinden@gmail.com , runperrycounty.com

6/5/11 Leon’s Triathlon Hammond, leonstriathlon@aol.com, leonstriathlon.com 6/11/11 16th Annual River City Triathlon Logansport, 574-7535141, casscountymca.org T3 MultiSport/Muncie Triathlon Selma, stomboni@comcast.net, Munciemultisport.com

MULTISPORT

6/17/11 Triathlon Camp Muncie Muncie, stomboni@comcast. net, Munciemultisport.com

5/7/11 MISSION Adventure Race Nashville, 317-336-7553, Brian11@DINOseries.com, DINOseries.com/mission

6/18/11 Indianapolis Sprint Triathlon Series I Indianapolis, 317-733-3300, tuxbro.com

5/11/11 Terre Haute Triathlon Terre Haute, 812-237-2598, paulasay@gmail.com, thtriathlon.com

6/25/11 Morse Park Summer Triathlon Noblesville, 317-7333300, tuxbro@indy.rr.com, tuxbro.com

5/14/11 Muncie May Triathlon, Duathlon & Aquabike Selma, stomboni@comcast.net, Munciemultisport.com

Optimist Sprint Triathlon Winona Lake, 574-265-5699, rondonkers@hotmail.com, warsawoptimist.org

5/21/11 Pokagon Triathlon and Duathlon Angola, 260466-3961, randy.strebig@ strebigconstruction.com, teamtrifort.com TriAncilla Sprint Triathlon Plymouth, 574-936-8898, todd.zeltwanger@ancilla.edu, ancilla.edu/triancilla 6/4/11 Boilermaker Aquatics Sprint Triathlon West Lafayette, BASprintTriathlon@gmail.com, baswimming.org Kokomo Sprint Triathlon Kokomo, troe@cityofkokomo. org, kokomotri.com XTERRA Scales Lake Boonville, 812-401-9622, schwentker@ymca.evansville. net, evansvilleymcatriathlon.

Event Spot Light 88 Competitor May 2011

org

7/9/11 Ironman 70.3 Muncie (formerly the Muncie Endurathon Muncie, muncie70.3@ironman.com, ironmanmuncie.com 7/16/11 KPC Triathlon for Newspaper in Education Kendallville, 260-347-0400x161, viw@kpcnews.net, kpctriathlon.com The Summit Lake Triathlon New Castle, stomboni@comcast.net, Munciemultisport.com 7/23/11 Indianapolis Sprint Triathlon Series II Indianapolis, 317-733-3300, tuxbro.com XTERRA DINO Triathlon Versailles Versailles, 317-336-

7553, Brian11@DINOseries. com, DINOseries.com/tri 8/6/11 Columbus Challenge Sprint Columbus, 812348-4558-ext-20, jennifer@ foundationforyouth.com, foundationforyouth.com/ triathlon 8/7/11 Tri Indy Indianapolis, 317733-3300, tuxbro@indy.rr.com, tuxbro.com 8/13/11 Muncie August Triathlon Selma, stomboni@comcast. net, Munciemultisport.com XTERRA DINO Triathlon Logansport Logansport, 317-337-7553, Brian09@ DINOseries.com, DINOseries. com/tri YMCA Spirit Mind Body Triathlon Boonville, 812401-9622, schwentker@ ymca.evansville.net, evansvilleymcatriathlon.org 8/20/11 Indianapolis Sprint Triathlon Series III Indianapolis, 317-733-3300, tuxbro.com 8/27/11 Go Girl Triathlon Indianapolis, 317-733-3300, tuxbro@indy. rr.com, tuxbro.com 9/3/11 T3 MultiSport/Muncie Labor Day Weekend Triathlon Selma, stomboni@comcast. net, Munciemultisport.com 9/18/11 Fishers Area Sprint Triathlon Indianapolis, 317-733-3300, tuxbro@indy.rr.com, tuxbro. com 9/25/11 Tri the Creek South Bend, 231546-2229, info@3disciplines. com, 3disciplines.com 10/1/11 Powerman Muncie Mideast Region Duathlon Championship Muncie, stomboni@comcast.net,

New Balance Girls on the Run 5K June 4 | Chicago Girls on the Run uses running to mentor girls age 8 to 13. The annual 5K at Montrose Harbor will be the culmination of the girls’ spring training program. Gotrchicago.org

The Run Is A Beauty.

The Party Is A Beast.

Disney Wine & Dine Half Marathon Weekend 9/30–10/1/2011 Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot® afterparty and an exclusive finisher medal!

Register at runDisney.com S&R-10-15970 © Disney

hanigs.com

CALENDAR [ MIDWEST ] Munciemultisport.com

More styles, more colors, more sizes at Hanig’s!

RUNNING 5/7/11 One America 500 Festival 5K and Mini-Marathon Indianapolis, 800-638-4296, info@500festival.com , 500festival.com 5/14/11 Head for the Cure Carmel, 317-733-3300, tuxbro@indy. rr.com, tuxbro.com

Styles for men & women

Experience the “barefoot” phenomenon!

Taking you from a morning “barefoot” run...to yoga class...to the trail. From a great Chicago walk...to cross training...to the ride home.

Chicago’s most complete collection...

Hanig’s Footwear The John Hancock Center, 875 N. Michigan Ave. 312-787-6800 1000 W. North Ave @ Sheffield. Park Free 312-640-1234 2754 N. Clark 773-248-1977 • 847 W. Armitage 773-929-5568 Plaza del Lago, Wilmette • 1627 Sherman, Evanston

5/21/11 Geist Half Marathon and 5K Indianapolis, 800-498-1130, info@geisthalf.com, geisthalf. com 6/4/11 Outrun the Sun Indianapolis, 317-253-2121, martha@ outrunthesun.org, outrunthesun.org Qdoba DINO Trail Run - Brown County Nashville, 317336-7553, Brian11@DINOseries. com, DINOseries.com/run Sunburst Races South Bend, 574-647-3394, sunburstraces. org 6/11/11 Colon Screening for Life 2 Mile run/walk and relay Evansville, 812-589-9982, bussshboy@aol.com, colonscreeningforlife.com 6/18/11 Courthouse Classic 5K and 1 Mile Fun Run LaGrange, 260-336-4460, connier@mchsi. com, courthouseclassic.com 7/2/11 STooPid Run North Vernon, 317-336-7553, brian09@ dinoseries.com, dinoseries. com/run

MULTISPORT 5/28/11 Iron Horse Duathlon Parson, wrgil@swbell.net, katydays. com/duathlon 6/18/11 Topeka TinMan Topeka, 5737772257, info@ultramaxtri. com, races.ultramaxtri. com/2011/topeka-tinman/

MICHIGAN CYCLING

5/2/11 Metro Grand Spring Tour New Boston, 313-381-2833, aljr@petribikes.com, lmb.org/ dcc/mgst 5/16/11 Farm Days Tour East Lansing, triclub@msu.edu, msutriathlon.com 6/19/11 Keweenaw Chain Drive Festival Hancock, 906-4876635, haus@chartermi.net, chaindrive.org National 24-Hour Challenge Middleville, 616-241-1969, n24hc@aol.com, n24hc.org 6/24/11 BetterRide Mountain Bike Skills Camp Pontiac, 970-3358226, Info@BetterRide.net, BetterRide.net 7/17/11 Michigander Bicycle Tour Big Rapids, michigander@ michigantrails.org, michigantrails.org 9/3/11 Midwest Tandem Rally Ann Arbor, mtr2011.org

7/4/11 CarmelFest Freedom Carmel, 317-733-3300, tuxbro@indy. rr.com, tuxbro.com

9/26/11 Apple Cider Century Three Oaks, 888-877-2068, applecidercentury.com

7/23/11 Buckley 5 Miler Lowell, 219696-1570, hbomb11@hotmail. com,

MARATHON/HALF MARATHON

7/30/11 Call Me AL 5K Zionville, 317733-3300, tuxbro@indy.rr.com, tuxbro.com

KANSAS MARATHON/HALF MARATHON

10/9/11 Prairie Fire Wichita Marathon Wichita, 316-265-

90 Competitor May 2011

6236, roger@wichitasports. com , prairiefiremarathon.com

5/1/11 Running Fit Trail Marathon and Half Marathon Pinckney, 734-929-9027, events@ runningfit.com , trailmarathon. com 5/8/11 Kalamazoo Marathon Kalamazoo, 269-345-1113, karen@borgessrun.com , thekalamazoomarathon.com 5/28/11 Traverse City State Bank

Bayshore Marathon and Half Marathon Traverse City, bayshoremarathon@charter. net , bayshoremarathon.org 6/25/11 Run Charlevoix Marathon Charlevoix, 248-446-1315, ron@goodboyevents.org , goodboyevents.com 7/24/11 Carrollton Education Foundation Carrollton Festival of Races Carrollton, 989-399-8860, cdouglas@ carrollton.k12.mi.us , carrollton.k12.mi.us

MULTISPORT 5/1/11 Steelcase Duathlon Kentwood, MI, 231-546-2229, info@3disciplines.com, 3disciplines.com 5/7/11 Willow Duathlon New Boston, 231-546-2229, info@3disciplines.com, 3disciplines.com 5/13/11 Starker-mann Epic Weekend Gaylord , 231-546-2229, info@3disciplines.com, 3disciplines.com 5/21/11 Grosse Ile Duathlon Grosse Ile, 231-546-2229, info@3disciplines.com, 3disciplines.com 5/22/11 XTERRA Last Stand Triathlon and Duathlon Augusta, 419-829-2398, jdjp@eliteendeavors.com, eliteendeavors.com 5/28/11 Island Lake Triathlon Series Brighton, 734-845-7559, jim@thelementevents.com, theelementevents.com Xtri Stony Creek Shelby Twp, 231-546-2229, info@3disciplines.com, 3disciplines.com 5/29/11 Seahorse Challenge Kalamazoo, 810-714-5768, info@3diciplines.com, 3disciplines.com 6/5/11 Grand Rapids Triathlon Ada, 616-805-3059, andy@ grandrapidstriathlon.com, grandrapidstriathlon.com Hawk Island Triathlon Lansing, southlansing. org/HawkIslandTriathlon/ tabid/353/Default.aspx

competitor.com 91 2188-6a_swim.indd 1

2/25/11 11:53 AM

CALENDAR [ midwest ] Racing for Recovery half/ sprint Monroe, 231-546-2229, info@3disciplines.com, 3disciplines.com 6/11/11 Superkids Try Motorcity Detroit, 231-546-2229, info@3disciplines.com, 3disciplines.com 6/12/11 MotorCity Triathlon Detroit, 231-546-2229, info@3disciplines.com, 3disciplines.com Waterloo Triathlon and Duathlon Grass Lake, jdjp@eliteendeavors.com, eliteendeavors.com 6/18/11 Epic Open Water Practice Swim Grass Lake, 734-6785045, info@epicraces.com, epicraces.com Johan’s TriFest Hopkins, johanstrifest@gmail.com, johanstrifest.com Lech Lecha Triathlon Grandville, 616-893-3701, thad. lubbers@comcast.net,

92 Competitor May 2011

6/19/11 Big Fish Triathlon and Duathlon Hadley Township, 231-546-2229, info@3disciplines.com, 3disciplines.com Xterra Torn Shirt Trail Triathlon/Duathlon Howell, 419-829-2398, jdjp@eliteendeavors.com, eliteendeavors.com 6/25/11 South Beach Triathlon South Haven, 231-546-2229, info@3disciplines.com, 3disciplines.com 6/26/11 Anyone Can Tri Mt Clemens, 231-546-2229, info@3disciplines.com, 3disciplines.com Bear Lake Triathlon and Duathlon North Muskegon, bearlaketrianddu.com Iron Goddess Triathlon Grass Lake, 734-678-5045, info@ epicraces.com, epicraces.com/ irongoddesstri.htm Tri Goddess Women’s Only Triathlon Grass Lake, 734-6785045, info@epicraces.com,

epicraces.com 7/2/11 Mark Mellon Memorial Triathlon Gaylord, 757-7247224, dsmithaction@hotmail. com, markmellontri.com 7/10/11 Ann Arbor Triathlon/ Duathlon Ann Arbor, 419-8292398, jdjp@eliteendeavors. com, eliteendeavors.com Columbia Muddy Buddy Detroit Shelby Township, 1-800-311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com Inter-Rockin Tri/Du Interlochen, 231-546-2229, info@3disciplines.com, 3disciplines.com 7/16/11 Superkids Try Hartland Hartland, 231-546-2229, info@3disciplines.com, 3disciplines.com 7/17/11 SheROX Triathlon - Detroit, MI Detroit, barb@phillytri. com, sheroxtri.com Tri for Life Otter Lake, 810-714-

5768, info@3disciplines.com, 3disciplines.com 7/23/11 Sister Lake Triathlon Sister Lakes, 231-546-2229, info@3disciplines.com, 3disciplines.com 7/24/11 Mackinaw Multi-Sport Mackinaw City, 231-546-2229, info@3disciplines.com, 3disciplines.com 7/30/11 Lumberman Triathlons Cadillac, 231-546-2229, info@3disciplines.com, 3disciplines.com 7/31/11 Craig Greenfield Memorial Triathlon Clarkston, 231-5462229, info@3disciplines.com, 3disciplines.com

Running 5/1/11 2011 Milan’s Miracle 8K Run and 5K Walk Grand Rapids, dbostian@live.com, milansmiraclerun.com Dan Langdon Memorial Run East Lansing, blockc@lcc.edu,

runningfoundation.com

runningfoundation.com

Trail Marathon Weekend Pickney, 734-929-9027, events@runningfit.com, trailmarathon.com

Fifth Third River Bank Run 2009 Grand Rapids, 616-7711590, Runinfo@53riverbankrun. com, 53riverbankrun.com

5/7/11 Derby Dash 5K Lake Orion, 630-253-4813, eric.su@goality. com, goality.com

5/15/11 Durand Railroader 5K Run/ Walk Durand, blockc@lcc.edu, runningfoundation.com

Glio-Blastoff 5K Fun Run/ Walk Ypsilanti, 586-4684814, mkimball@emich.edu, braincancer5K.com

Komen Southwest Michigan Race for the Cure Kalamazoo, 877-566-3679, swmi@komenswmichigan.org, komenswmichigan.org

Race for the Buds St. Joseph , 269-428-9622, blossomtimefestival.org Run for a Cause Grandville, 616-261-9706, s.webster@ stridersrun.com, stridersrun. com 5/8/11 Borgess Run for the Health of It Marathon, half marathon and 5K Kalamazoo, 877-255-2477, blainel@ lamcreative.com, borgessrun. com 5/14/11 Challenger 5K Howell, blockc@lcc.edu,

5/20/11 South Church 5K Lansing, blockc@lcc.edu, runningfoundation.com 5/21/11 Laingsburg Lions Festival 5K Laingsbrug, 517-7020226, blockc@lcc.edu, runningfoundation.com 5/28/11 CHC Foundation 5K Fun Run/ Walk Coldwater, blockc@lcc. edu, runningfoundation.com Mackinaw Memorial Bridge Race Mackinaw City, 231-4365664, mackinawcity.com

competitor.com 93

CALENDAR [ MIDWEST ]

Event Spot Light 13.1 Marathon Chicago June 4 | Chicago This halfmarathon starts and finishes at the South Shore Cultural Center. The race teamed up with the Chicago Half-Marathon to create the Windy City 26.2 Challenge: Run both halfmarathons and get a prize.

131marathon.com

94 Competitor May 2011

5/30/11 Run to Climax Climax, 269626-8611, spmtn@hotmail. com, msu.edu/~weessie2/ climax Webberville Memorial Day Run Webberville, 517702-0226, blockc@lcc.edu, runningfoundation.com 6/4/11 5K 4 TJ Okemos, 517-7020226, blockc@lcc.edu, runningfoundation.com Midland Community Center’s Dow Run/Walk Midland, 989-832-7937, dowrun@mymcc.org, dowrunwalk.mymcc.org/

nctrelay.org Race Against Drugs Lansing, 517-702-0226, blockc@lcc.edu, runningfoundation.com 6/12/11 Mackinac Island Lilac Festival Mackinac Island, 810487-0954, JohnCGault2@aol. com, runmackinac.com 6/18/11 Antioch’s Get Healthy Now 5K Run/Walk Antioch, 517702-0226, blockc@lcc.edu, runningfoundation.com 6/19/11 Run For the Ribbon Detroit, info@MIURunForTheRibbon. org, MIURunForTheRibbon.org

6/5/11 We Can Do It Women’s 5K Lansing, 517-702-0226, blockc@ lcc.edu, runningfoundation.com

6/22/11 Twilight Run Lansing, 517702-0226, blockc@lcc.edu, runningfoundation.com

6/11/11 Ally Brunk Memorial 5K Run/Walk Potterville, 517702-0226, blockc@lcc.edu, runningfoundation.com

6/25/11 Charlevoix Marathon Charlevoix, 248-446-1315, ron@goodboyevents.org, goodboyevents.com

North Country Trail Relay Baldwin, 616-786-2945, nctrelay@nctrelay.org,

7/2/11 2011 Visser Family YMCA Buck Creek 5K Run/Walk/

MINNESOTA

Roll Grandville, dbostian@live. com, visserfamilybuckcreekrun. com/

Festival Farmington, 517702-0226, blockc@lcc.edu, runningfoundation.com

7/4/11 Hanover Firecracker 5 Mile Run/5K Walk Hanover, 517-702-0226, blockc@lcc.edu, runningfoundation.com

7/17/11 Meridian Plumbing’s Fight Hunger 5K Lansing, 517702-0226-, blockc@lcc.edu, runningfoundation.com

Sparkler 5K Luna Pier, 517702-0226, blockc@lcc.edu, runningfoundation.com

7/30/11 Grand Island Trail Maraton and 10K Munising, 715-4600426, jcrumbaugh@charter. net, greatlakesendurance.com

8/20/11 Race Across America Cycling Challenge Minneapolis, (303) 442-7223, rick@raceacrossamerica.org, raceacrossamerica.org

Leslie 5K Family Run/Walk Leslie, 517-702-0226, blockc@ lcc.edu, runningfoundation.com

MARATHON/HALF MARATHON

Lakeshore Miracle Run Holland , 616-392-2282, vkavanaugh@gazellesports. com äè_äè_, gazellesports.com

Pregnancy Services Race 4 Life 5K Lansing, 517702-0226, blockc@lcc.edu, runningfoundation.com

5/14/11 Lake Wobegon Trail Marathon St. Joseph, 320-2514873, shobbs50@gmail.com , lakewobegontrailmarathon.org

7/10/11 Aid Lansing 5K Lansing, 517-702-0226, blockc@lcc.edu, runningfoundation.com

Run for an Instrumental Lifelong Experience 5K Coldwater, 517-7020226, blockc@lcc.edu, runningfoundation.com

5/29/11 Med-City Marathon and Half Marathon Rochester, 507254-2703, arnoldw@live.com, medcitymarathon.com

7/31/11 Hall of Fame Run 5K/10K Lansing, 517-702-0226, blockc@ lcc.edu, runningfoundation.com

Stillwater Marathon and Half Marathon Stillwater, 651-430-2306, info@ stillwatermarathon.com , stillwatermarathon.com

7/9/11 Duo at the Ledge Half Marathon and 5K St. Grand Ledge, 517-702-0226, blockc@ lcc.edu, runningfoundation.com

7/16/11 35th Annual Alpenfest Run Gaylord, Mi, 231-546-2229, info@3disciplines.com, 3disciplines.com Farmington Founders

CYCLING

7/31/11 Urban Assault Ride Minneapolis, 303-408-0747, josh@adventurefit.com, urbanassaultride.com

The triathlon of all triathlons.

Register now at hy-veetriathlon.com

competitor.com 95 2188-6c_run.indd 1

2/25/11 11:57 AM

CALENDAR [ MIDWEST ]

Event Spot Light

Leon’s Triathlon June 5 | Hammond, Ind. Triathlon teams compete against each other using cross-countrylike scoring.

There will also be a “pit area” for teams to set up tents and branded vehicles.

It’s Nascar meets triathlon.

Leonstriathlon.com

96 Competitor May 2011

6/5/11 Minneapolis Marathon & Half Marathon Minneapolis, 612-746-1364, john@ teamortho.us , teamortho.us/ Minneapolis_Marathon 6/18/11 Grandma’s Marathon Duluth, 218-727-0947, grandmas@ grandmasmarathon.com , grandmasmarathon.com

northcrestgym.com Life Time Fitness Triathlon Minneapolis, ltftriathlon.com 7/24/11 Chisago Lakes Half Iron/ Sprint Chisago City, 800-4298044, midwestsportsevents. com 7/26/11 Minnesota Border to Border Triathlon Luverne, mnb2b.org

MULTISPORT

RUNNING

6/5/11 Buffalo Triathlon Buffalo, boden@allina.com, tribuff.com

5/21/11 Be The Match- Be The One Run Minneapolis, 1 (800) 507-5427, events@nmdp.org, betheonerun.com

6/11/11 TRINONA KIDS TRIATHLON Winona, 612-727-2732, dave@ trinona.com, trinona.com Triona Kids Triathlon Winona, 612-727-2732, dave@trinona. com, trinona.com

6/4/11 Urban Dare Minneapolis Minneapolis, 202 285-4510, kkeefe@urbandare.com, urbandare.com

6/12/11 Trinona Battle for the Bluff Winona, 612-727-2732, dave@ trinona.com, trinona.com

6/11/11 Sour Grapes Half and Half Trail Run Brainerd, 218-8298770, sourgrapes.half@yahoo. com, sourgrapesrun.com

7/9/11 Graniteman Triathlon St. Cloud, 320-251-3416,

8/19/11 Ragnar Relay Great River Winona to Minneapolis, info@

ragnarrelay.com, ragnarrelay. com/race/greatriver 8/20/11 The Naked Foot 5K Minneapolis, info@ thenakedfoot5k.com, thenakedfoot5k.com 8/27/11 Duluth Trail Festival Duluth, info@EventsForThePeople.com, DuluthTrailFest.com 8/28/11 Columbia Muddy Buddy Minneapolis Minneapolis, 1-800-311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com 9/10/11 The Original Mud Run Minneapolis, info@ theoriginalmudrun.com, theoriginalmudrun.com/

MISSOURI CYCLING

8/14/11 Urban Assault Ride St. Louis, 303-408-0747, josh@adventurefit.com, urbanassaultride.com

MARATHON/HALF

MARATHON 5/21/11 Berryman Marathon and 50 Mile Potosi, slugrd@yahoo. com, stlouisultrarunnersgroup. net/berryman.htm 7/2/11 Stars and Stripes Marathon and Half Marathon Kirksville, allen@kirksvillemarathon.com , kirksvillemarathon.com 9/5/11 Heart of America Marathon Columbia, 573-445-2684, heartofamericamarathon.com 9/10/11 Roots N Blues N BBQ Half Marathon Columbia, info@ ultramaxtri.com, races. ultramaxtri.com/2011/roots-nblues-half/

MULTISPORT 5/1/11 TriZou Triathlon & DuZou Duathlon Columbia, info@ ultramaxtri.com, races. ultramaxtri.com/2011/trizoutriathlon/ 6/25/11 Fresh Ideas Quartermax & Octomax Triathlons Wright

City, info@ultramaxtri.com, races.ultramaxtri.com/2011/ quartermax/

RUNNING 5/7/11 The Original Mud Run St. Louis, info@theoriginalmudrun. com, theoriginalmudrun.com/ 6/4/11 37th Annual Hospital Hill Run Kansas City, 312-573-1737, beth@hospitalhillrun.com, hospitalhillrun.com

NORTH DAKOTA

MARATHON/HALF MARATHON 5/21/11 Scheels Fargo Marathon and Half Marathon Fargo, 888-RUNFARGO, director@ fargomarathon.com , fargomarathon.com 9/17/11 Bismarck Marathon/Half Marathon Bismarck, 701-2209162, run@bismarckmarathon. com , bismarckmarathon.com

competitor.com 97

CALENDAR [ MIDWEST ]

Event Spot Light Elkhart Lake Triathlon June 11 | Elkhart Lake, Wis. This year the Elkhart Lake Triathlon at Osthoff Resort serves as the USAT Midwest Region Olympic Distance Championship.

The top 33 percent of finishers qualify for the agegroup national championship.

Elkhartlake multisports.com

98 Competitor May 2011

NEBRASKA

Marathon Cincinnati, 513-7217447, info@flyingpigmarathon. com , flyingpigmarathon.com

5/1/11 Lincoln Marathon and Half-Marathon Lincoln, 402435-3504, gmossrun@aol.com , lincolnrun.org/marathon.htm

5/7/11 The Capital City Half Marathon Columbus, dbabner@m3ssports.com, capitalcityhalfmarathon.com

6/11/11 Sandhills Marathon Valentine, schwartz262@ yahoo.com, marathonrookie. com/sandhills-marathon.html

5/15/11 Rite Aid Cleveland Marathon and Half Marathon Cleveland, 800-467-3826, clevelandmarathon@earthlink. net , clevelandmarathon.com

MARATHON/HALF MARATHON

9/25/11 Omaha Marathon Omaha, 402-630-2282, info@ omahamarathon.com , omahamarathon.com

RUNNING 10/1/11 Market to Market Team Relay Omaha, 402-770-1170, info@markettomarketrelay. com, markettomarketrelay.com

OHIO

MARATHON/HALF MARATHON 5/1/11 Cincinnati Flying Pig Marathon and Half

9/17/11 Air Force Marathon WrightPatterson AFB, 800-467-1823, USAF.Marathon@wpafb.af.mil , usafmarathon.com 9/24/11 Akron Marathon Akron, 330-375-2248, info@ akronmarathon.org , akronmarathon.org 10/2/11 Red White and Blue 26.2 Marathon and Half Marathon Findlay, 419-4224424, sparsons@findlayymca. com , redwhiteandblue26-2. com

10/9/11 Towpath Marathon and Half Marathon Cleveland, 216-5201825, tanya@ohiocanal.org , towpathmarathon.net 10/16/11 Columbus Marathon and Half Marathon Columbus, 614-421-7866, info@ columbsmarathon.com , columbusmarathon.com

MULTISPORT 5/7/11 Ohio University Athens, customerservice@hfpracing. com, hfpracing.com 5/14/11 Maumee Valley Tri-Adventure Race Defiance, 419-826-5182, larryllindsay@centurylink.net, maumeetriadventurerace.net 5/20/11 American Triple-T Portsmouth, customerservice@hfpracing. com, americantriple-t.com 5/22/11 Little Smokies Half Iron Portsmouth, customerservice@hfpracing. com, hfpracing.com

5/28/11 Tri for Joe at Coney Island Cincinnati, customerservice@ hfpracing.com, hfpracing.com 6/4/11 Triathlon for the Cure Deer Creek Mt. Sterling, customerservice@hfpracing. com, hfpracing.com 6/5/11 Deer Creek Triathlon and Duathlon Mt. Sterling, customerservice@hfpracing. com, hfpracing.com 6/11/11 Flag City Multisport Celebration Findlay, customerservice@hfpracing. com, hfpracing.com 6/18/11 Triathlon for the Cure - Maumee Bay Oregon, customerservice@hfpracing. com, hfpracing.com 7/3/11 JCC Independence Triathlon Westerville, customerservice@ hfpracing.com, hfpracing.com 7/9/11 Triathlon for the Cure -

Caesar Creek Waynesville, customerservice@hfpracing. com, hfpracing.com 7/10/11 Caesar Creek Triathlon & Duathlon Waynesville, customerservice@hfpracing. com, hfpracing.com 7/17/11 Fit to Fight Kids’ Triathlon Mason, customerservice@ hfpracing.com, hfpracing.com Fit to Fight Triathlon Mason, customerservice@hfpracing. com, hfpracing.com 8/6/11 Triathlon for the Cure - Caesar Creek Bethel, customerservice@hfpracing. com, hfpracing.com 8/7/11 East Fork Triathlon & Duathlon Bethel, customerservice@hfpracing. com, hfpracing.com 8/13/11 Triathlon for the Cure - Linwood Vermilion, customerservice@hfpracing. com, hfpracing.com

KARA GOUCHER

Supermom

Photo by Lester Cacho

Follow Kara’s quest to the Olympics while she juggles new life challenges.

competitor.com 99

CALENDAR [ midwest ] 8/14/11 Vermilion Harbour Triathlon & Duathlon Vermilion, customerservice@hfpracing. com, hfpracing.com

Running 5/7/11 Capiltal City Half Marathon Columbus, dbabner@m3ssports.com, columbusdistanceclassic.com 5/28/11 The Original Mud Run Columbus, info@ theoriginalmudrun.com, theoriginalmudrun.com/ 10/23/11 Racing for Recovery Halloween Run Sylvania, 231546-2229, info@3disciplines. com, 3disciplines.com

6/5/11 Deadwood-Mickelson Trail Marathon and Half Marathon Deadwood, 605390-6137, DeadwoodMickelson TrailMarathon.com 6/12/11 Swan Lake Marathon and Half Marathon Viborg, marathon@myslcc.com , myslcc.com/swan_lake_ marathon.php 8/21/11 Leading Ladies Marathon and Half Marathon Spearfish, 605-642-2382, edoll@rushmore.com , leadingladiesmarathon.com

WORS #1: Iola Bump & Jump Iola, 715-592-5095, wors@ wors.org, wors.org 5/7/11 USA Cycling Collegiate Road National Championships Madison, usacycling.org 5/8/11 Great Lakes Randonneurs 200K & 300K Brevet Delavan, 773-862-9879, jimmyk22@aol. com, glrrando.org 5/15/11 Urban Assault Ride Madison, 303-408-0747, josh@adventurefit.com, urbanassaultride.com

10/2/11 Run Crazy Horse Marathon and Half Marathon Crazy Horse, Director@ RunCrazyHorse.com , runcrazyhorse.com

WEM Series #1: Stump Farm 12 Green Bay, info@wemseries. com, wemseries.com

Marathon/Half Marathon

WISCONSIN

5/14/11 Brookings Marathon and Half Marathon Brookings, 605-697-9500, run@ brookingsmarathon.com , brookingsmarathon.com

5/2/11 QuadruPedal Century Dodgeville, 608-935-6424, ichs@mhtc.net, ichs.net/ quadrupedal.html

5/1/11 Eau Claire Marathon and Half Marathon Eau Claire, 715-552-7899, info@ eauclairemarathon.org EauClaireMarathon.org

SOUTH DAKOTA

Cycling

Marathon/Half Marathon

La Crosse Fitness Festival

and Half Marathon La Crosse, 608-789-7593, odegaardj@cityoflacrosse.org , lacrossefitnessfestival.com 5/7/11 Lake Geneva Marathon Lake Geneva, 262-275-3577, lgsports@lakegenevasports. com , lakegenevasports.com/ LG_Marathon/LGMarathon_ Main.htm Wisconsin Marathon Kenosha, 847-675-0200 x210, jcain@mychicagoathlete.com , wisconsinmarathon.com 5/14/11 Journeys Marathon Eagle River, 800-359-6315, info@eagleriver.org , journeysmarathon.org 5/15/11 Cellcom Green Bay Marathon and Half Marathon Green Bay, 800-889-1859, info@ cellcomgreenbaymarathon.com , cellcomgreenbaymarathon. com/ 5/29/11 Great Midwest Marathon and Half Marathon Elkhart Lake, 877-262-8148, pstaryk@

allcommunityevents.com , allcommunityevents.com/ gmmef/gmmef_home.html Madison Marathon Madison, 608-276-9797 x1, events@ madisonfestivals.com , madisonmarathon.com/ 6/5/11 Casper Marathon Casper, 307-577-4974, dawnneric@vcn. com , runwyoming.com 6/18/11 Keyes Peak Trail Marathon Florence, 715-701-0360, info@ greatlakesendurance.com , greatlakesendurance.com 7/9/11 Running Fit Dances With Dirt Devil’s Lake Marathon and Ultra Baraboo, 734-9299027, events@runningfit.com , danceswithdirt.com

Multisport 5/1/11 J-Hawk Earlybird Triathlon Whitewater, 262-473-1800, j-hawks.org Paper Discovery Duathlon Neenah, 800-429-8044, midwestsportsevents.com

5/14/11 Wellness Biathlon Beloit, 608-365-2261, ahankins@ statelinefamilyymca.org, statelinefamilyymca.org 5/19/11 Fleet Feet Aquathon 1 Madison, 608-444-2261, raceday@racedayeventsllc. com, racedayeventsllc.com/ aquathonseries/

Running 5/7/11 Door County Half Marathon and Nicolet Bay 5K Fish Creek, 920-421-1077, doorcountyhalfmarathon.com Lake Geneva Marathon and Adventure Races Lake Geneva, 262-275-3577, lgsports@lakegenevasports. com., lakegenevasports.com Lake Monona 20K Run Madison, 608-444-2261, ryan@racedayeventsllc.com, lakemonona20K.com

To submit your event for listing, visit Event-hub.com.

DISCOVER HOW YOU WERE MEANT TO RUN Natural Running by running form and injury expert Danny

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100 Competitor May 2011

DR. TIMOTHY T. JANTZ, DPM, FACFO

competitor.com 103

mntw.ads.indd 103

4/21/11 1:32 PM

The Long Run By scott Jurek

Eating on the Run:

s avid runners, most of us know that we should ingest carbohydrates when we complete training runs longer than 90 minutes or compete in longer races, from the 15K to an ultramarathon. But how much is too much or not enough?

While debate exists over how carbohydrates affect the body, the scientific theory I tend to side with these days is the central governor theory, or what happens to the central nervous system when we eat carbohydrates. When we run for longer than two hours at race pace, our bodies must use both stored fat and carbohydrates, or glycogen, for fuel.

Unfortunately, glycogen reserves last for only 60 to 90 minutes; after that, the body turns to stored fat. To fend off fatigue, the nervous system needs glucose to keep stimulating and firing the muscles, otherwise performance suffers; on the extreme end, we bonk and see stars. Our bodies can be trained to burn fat while running at fast paces, but at some point, carbohydrates are needed to give the nervous system a jolt.

Now that it’s understood why it’s necessary to take in carbohydrates while running, it’s back to the main question: How many? The No. 1 factor in determining how many carbohydrates an endurance athlete should eat while running is body mass—that’s right, step on the scale and the question will be answered.

To put it simply, the heavier the runner, the more glucose he needs

104 Competitor May 2011

to fuel his muscles and vice versa.

Don’t try to eat the same amount on the run as your smaller or larger training partner.

Over the years, with trial and error and plenty of research on carbohydrate intake, I have found the following formulas work for almost all endurance athletes: Body weight in kilograms (BW in lbs/2.2) X 0.7 = grams of carbohydrates per hour Body weight in kilograms (BW in lbs/2.2) X 1.0 = grams of carbohydrates per hour These two formulas will calculate a high end and a low end to yield a range for appropriate hourly carbohydrate intake while training or racing.

The range can be adjusted based on individual differences and effort level. For efforts lasting 90 minutes to three hours, where a majority of the effort is at lactate threshold (85 to 90 percent of maximum effort) or 10K to 15K race pace, I recommend using the lower end of the range. For longer efforts lasting three hours or more, where a majority of the effort is below lactate threshold, use the upper end of the range. As the effort level goes up, most runners find it harder to ingest carbohydrates at the upper end

of the range due to decreased blood flow to the digestive system. The key point is to experiment with the range and find out what amount works best for you, your effort level and the duration of the race or training run.

It’s time to put the results from above to use: Find out how many grams of carbohydrates are in your favorite running foods—whether they are sport foods, such as gels or sports drinks, or good old-fashioned whole foods. On training runs, practice taking the recommended amount of carbohydrates in regular 20- to 30-minute intervals so that the nervous system receives a steady flow of glucose throughout the hour.

The first carbohydrates can be taken right before the run or 20 to 30 minutes into the run. The most important aspect is that carbohydrate intake should be steady and consistent. Don’t wait until you feel hungry or see stars before carbing up because by then it’s too late. As the old saying goes, “Eat early and eat often!”

Based in Boulder, Colo., Scott Jurek is a seven-time winner of the Western States 100-mile trail run. Read more from Scott at Competitor.com.

Photo by Brad Kaminski

A

How Much is Enough?

northeast [

]

INSIDE: Hone Your Swim Technique Page 67

iStockphoto.com/Gorfer

Top Shop: Toga Bike in NYC Page 68 Self-talk Your Way to a Win Page 70

competitor.com 65

w e n probiotic

fruit

yogurt

blends

Healthy and refreshing yogurt drinks.

66 Competitor May 2011

[ Northeast ] ON THE RADAR better fitness

Develop the Feel for Proper Form A self-proclaimed swim addict, Jacki Hirsty, a personal aquatics trainer with Swimsmart in ProviFind dence, R.I., has been competing for a whopping 40 years. As an instructor, Hirsty focuses on developJacki Hirsty at ing and imprinting the feel for proper swim form in Swimsmart.info her athletes. or e-mail her at She believes the key to success in any triathlon Jacki@swimsmart or swim event is to overcome poor technique, which .info often develops when swimmers emulate other swimmers’ strokes.

“I believe that swimming is all technique-based,” Hirsty said. “When I work with clients, I like to avoid too many workouts and instead focus solely on technique by asking them to do the same stroke down the pool again and again until we make it perfect. Triathletes avoid it like the plague.”

Despite a long swim history, Hirsty is constantly studying and testing new theories while developing improved technique as she trains and competes. Here are her most effective swim workouts.

Workout No. 1: Drills and Technique “Swimming is not a skill that one acquires and improves with repeated bashing of the water for miles and miles. Most of us are trying to replicate what we see others do and I can guarantee that what you see is not what you feel.”

iStockphoto.com/EpicStockMedia

Find Your Balance The water will support you—if you allow it to. Your head is a 19-pound counterweight.

Use it by dropping it until your legs rise to the surface.

Drill: Drive your head down in the water as you swim, then lift it all the way out, water-polo style. Find a happy medium that keeps the back of your neck long.

Let It All Out Your breathing must be constant and rhythmic. No holding your breath!

Drill: While floating on your back with a gentle kick, inhale and start rolling your hips over, leaving your head and shoulders facing up. When you are twisted at the waist, allow the rest of your body to come around

and float face down. Slowly exhale as you begin to roll over with your hips only, then the rest of your body, until you are on your back again. Repeat.

Catch Up Your pull is strongest when your shoulders are square to the water. You must wait for one arm to completely finish the cycle before initiating the next arm pull.

Drill: Grab a two-foot long piece of PVC pipe and hold it with both hands on the ends out in front of you. One arm takes a stroke, cycles around through recovery and grabs the end of the pipe before the other arm strokes. Eventually lose the pipe while maintaining the same form.

Just Roll With It Your power and your breath come from your hip roll, not a shoulder roll. Shoulders are your stability. Keep your head near the surface where there is air.

Drill: One-arm swimming. As the stroking arm completes the underwater pull, roll your

hips—almost vertically—to allow your hand to clear the water into the recovery phase. .

Use Your Fingertips High elbows, coupled with your hip roll, allow your arms to recover relaxed and your big muscles to power your stroke.

Drill: Allow your fingers to drag through the water during recovery. This forces you to keep your elbows high. Shove the elbows forward toward the end of the pool to engage the lats and help roll those hips to the side.

Push When You Pull The underwater pull is actually a push.

Reach over the water you want to move and push it from in front. Keep your elbows bent at 90 degrees and imagine that the pool is only 18 inches deep. That’s where you are strongest.

Drill: In deep water, put your hands on the gutter and push yourself up out of the pool. That’s the same action you use in the pull to move the water.

p. 68/ competitor.com 67

ON THE RADAR [ NORTHEAST ] p. 67/

Workout No. 2: Incorporate the Drills into a Workout

Hirsty’s Swim Sets

SET 1 2 times:

Warm-up 200-300 easy warm-up swimming More Warm-up 25 drill 25 kick – 25 drill 25 kick – 25 drill – 25 swim

Rest :10 :15 :20

Set Distance

300

SET 2

SET 3 6 times:

25 easy swim using drills 25 fast

:20 :20 :20 :20

:10 :10 :10 :10

:10 :10

1400

z TOP SHOP Toga Bike Shop

300

Upper West Side 110 West End Ave. (Between 64th and 65th streets)

New York, N.Y. Togabikes.com

 TRAIL GUIDE

The Lake Quannapowitt Loop Wakefield, Mass.

Location: Corner of Lowell Street and Main Street. Parking available.

Just a short distance from Beantown is the quaint town of Wakefield, home to Lake Quannapowitt. The lake is somewhat of a local secret, but Melrose, Reading and Wakefield residents can be seen running, biking or walking its three-mile perimeter daily. Lake Quannapowitt’s history dates back to the 1800s, when it was used to provide water for residents.

The trail around the lake is mostly sidewalk and pavement, making it a great option for a fast, flat route.

Spring and summer are perfect for people watching and a workout.

Visitingnewengland.com/wakefield

68 Competitor May 2011

On July 10, the lake and the town of Wakefield host the 12th annual Take the Lake 5K. Register early, as this event attracts hundreds of participants each year.

Takethelake5k.com

Word To The Wise If you prefer solo, uncrowded workouts, then the lake’s swift moving loop might not be your thing. This lake trail is better suited to the social runner.

Toga Bikes has been serving the New York City metro area for more than 30 years. New York Magazine voted it one of the best bike shops in the U.S. in 2003, a significant accomplishment in a city known for its fierce business competition and notoriously rushed clientele. Toga serves the cycling and triathlon communities with two additional locations—Gotham Bikes downtown and another Toga Bikes in Upper Nyack. Providing a wide range of services from 3D Retül bike fits to a basic fit on their customized FitCycle, the Toga staff are prepared to help you get what you need, and fast. Co-owned by Luis Viera and David Nazaroff, Toga also does business on the Web, with everything online available for in-store pickup. In addition, the store offers yoga classes on Mondays to start the week off limber, spin classes four days a week and core and weight training classes six days a week. Toga is an authorized Specialized retailer, and is also home to products from Cannondale, Giant, Electra, Bianchi, Guru and more.

Togabikes.com

Cycling photo by iStockphoto.com/E_B_E; Yoga photo by iStockphoto.com/pixdeluxe

200 all drills 200 / 150 drills – 50 swim 200 / 100 drills – 100 swim 200 / 50 drills – 150 swim 200 swim Rest 1 minute before starting 100s 100 swim - find an even and sustainable 100 pace you can hold 100 for all 4 100

competitor.com 69

ON THE RADAR [ northeast ] C advice

Self-talk Your Way to a Win A competitive runner and accomplished researcher, Laura Hayden, Ed.D., owner of Boston-based sport psychology practice, Hayden Performance Consulting in Boston, uses her personal athletic experience in her counseling practice. She is the president of the nationally ranked Greater

Hang!

Boston Track Club and the director of the University of Massachusetts in Boston’s counseling program.

Hayden says you can tap into your positivity reserves to trump training or race-day fears.

The (Self) Talking Cure “Reaching your physical limits requires constant mental engagement,” Hayden said. “Self-talk, an essential component of cognitive control, can either enhance or inhibit performance.”

Positive versus Negative Positive self-talk can raise your self-esteem and encourage you to remain in the present rather than focus on past negative thoughts, feelings or performances.

Negative self-talk can cause you to engage in behavior that reaffirms your negative thoughts. This will get your mind into a dangerous loop where it suggests that your original negative thoughts are correct.

Although research suggests that peak performance occurs when athletes are not thinking about their performance and are instead “acting automatically,” Hayden has found otherwise.

“Athletes often do think when they are performing, and therefore require tools to change negative thinking into positive thinking,” she said.

For instance, running—a solitary and sometimes painful activity—provides many opportunities for athletes to

70 Competitor May 2011

engage in negative self-talk.

Statements, such as, “I can’t do this,” or “I’m tired,” or “I just want to stop” run rampant through runners’ minds during performances.

“As a negative thought enters your mind in training or racing, such as the inevitable thought during the second mile of a cross country race: ‘I can’t do this—it’s too hard and I want to stop,’ say out loud: ‘Stop.’

How do we change “After you tell yourself to these thoughts? stop, give yourself a short, By recognizing our negatrue positive statement to tive thoughts and coupling repeat. For example, those thoughts with after saying ‘Stop,’ thought stoppage You can say to yourself, techniques and get Dr. Hayden’s ‘Hang,’ meaning positive mantras, help by contacting that you know we can redirect her through you can hang our attention Haydenperformance onto the runner and, therefore, consulting.com. in front of you. our behavior to You’ve done it in enhance perforthe past, and you can mance, Hayden said. use this knowledge to push through your negative Chew on This thoughts.”

Negative thoughts = negative feelings + negative behavior = poor performances.

Don’t Forget to: This pattern suggests Make sure you have selectthe importance of eliminated your thought-stoppage ing negative thoughts by trigger word and your short consistently using a thought- positive statement prior to stoppage trigger. training or competition so you don’t have to think while you’re in distress. Instead, Be the Change You Want you can just act automatito See cally, Hayden advised.

Use a trigger word that “By building on your physiworks best for you. If you cal fitness with mental fitare having trouble coming up ness, you're well on your way with a word, Hayden sugto peak performance.” gests trying the word “stop.”

Race Ready Editor’s picks for must-do races in the Northeast.

The town of Waitsfield, Vt., will host the first Mad Marathon and HalfMarathon on July 10. For 26.2 miles, participants run through pastures and hillsides in Vermont’s Green Mountains. The course takes runners over charming covered bridges, around sleepy barns and through historic Waitsfield. Check out what race organizers call “the most beautiful marathon in the world.”

Madmarathon.com Make sure to register early for the Aug. 14 Cazenovia Triathlon and Aquabike race in Cazenovia, N.Y., as it sold out last year. Now in its 11th year, the Caz Tri, as race veterans call it, offers participants dorm stays in the local college and a refreshing swim in one of central New York’s finger lakes, also called Cazenovia, all about 30 miles from Syracuse.

Cazenoviatriathlon.com If you’re a city slicker and don’t want to leave Manhattan to race, check out the 27th annual New York City Biathlon on Sept. 4 in Central Park. Run 2 miles, then bike 12, then run two more through the historic park. In true New Yorker style, you must fend for yourself: “If another competitor is drafting you, yell to him to stop drafting!” states the race website.

Nyctri.com

To submit an item for [ On The Radar ] contact Sperry @competitorgroup.com.

All Stories by Lauren Ventura

The finish line is just the beginning.

With professional training, the ultimate community of support, and inspiration every step of the way, the American Cancer Society DetermiNation team will help you finish a marathon, half-marathon, or triathlon – for the first time or for your personal best – that is not only life-changing, but also lifesaving. With more than 85 events in 32 states, you’ll find an event right for you.

For more information and to learn how you can get involved, contact Ramon at 212-237-3820 or email Ramon.Bermo@cancer.org. ©2011, American Cancer Society, Inc. competitor.com 71

ON THE RADAR [ NORTHEAST ]  MY FAVORITE THINGS

BY THE NUMBERS

Hudson Highlands State Park, N.Y. Address: Route 9D, Beacon, N.Y. Nysparks.com

6,000

Sarah Groff

FAVORITE RESTAURANT Carpenter & Main 326 Main St., Norwich, Vt.; Carpenterandmain.com “I am a huge fan of their bistro. The focus is on seasonal, locally-sourced food and they have some great bar snacks, like delicious olives and almond-stuffed dates, for those of us who need a pre-dinner snack.”

FAVORITE NON-TRAINING ACTIVITY Norwich Farmers Market; Norwichfarmersmarket.org “One of the things that I love most about the Upper Valley is that the community is incredibly supportive of their local growers, producers and

72 Competitor May 2011

artisans. There are quite a few farmer’s markets in the area, but the Norwich Market is my favorite for buying, sampling and people watching.”

FAVORITE PLACE TO CYCLE “I love to play on the climbs across the Connecticut River in Vermont. The riding in the area is incredible— quiet, hilly roads in a countryside replete with historic farms and covered bridges. And if you don’t mind riding on dirt roads, the options are seemingly limitless.”

Trails to run on

FAVORITE RUN “My favorite run is what my brother and sister-in-law call the Tour de Hanover. It’s a 10-mile loop on trails around the town.”

FAVORITE SPORTS STORE Drummond Custom Cycles 24 Caleb Dyer Lane, Enfield, N.H.; Drummondcycles.com 1993 › The year the Bannerman Castle Fund was formed to restore “Located behind the Enfield the ruins.

Shaker Museum, the shop is a bit off the beaten path but worth haunted castle the trip. They carry some pretty sweet bikes, including Scott, but the appeal is in the customer service.”

FAVORITE RACE Dextro Energy ITU World Championship Series Hamburg; Hamburg-triathlon.org “There are hundreds of thousands of passionate German spectators lining the streets and water ways of the course. Between the center-city location, the fan support, the cobblestones and the permeating smell of sausages and beer, this is an exciting, full-sensory race experience.”

Miles of the Appalachian Trail cut through the park

Sarah Groff's photos courtesy of Chris Milliman; Bannerman Castle photo by Thom Johnson

Born in Hanover, N.H., professional triathlete Sarah Groff fancies herself a true New Englander. Even after spending some of her early years in New York and Colorado, Groff lovingly deems The Granite State her home base. When she’s not jet setting for training in Davos, Switzerland, or Canberra, Australia, Groff spends her off-season relaxing in the quaint town of Hanover.

Now focused on making the Olympic Team, Groff is set on continuing her 2010 success—she came in second at the U.S. Nationals, ranking 20th in the world.

When she’s reached that goal, Groff wants to settle down into the simple life.

“I’m definitely a Northeasterner! I would love to buy a small New England farm and have a few chickens and a huge garden.”

Here are some of her favorite things in New England.

Number of acres in New York’s Hudson Highlands State Park

competitor.com 73

THE PENGUIN CHRONICLES [ BY JOHN BINGHAM ]

I’ve learned that on the days I don’t feel like doing anything, a 30-minute walk is good enough.

One spring, as I hobbled around, a colleague approached me and asked what was wrong. I told him I was just coming off my winter racing season and was in the best shape of my life.

He looked at me with a combination of disbelief and disdain and said: “If you were in any better shape you wouldn’t be able to walk at all!”

That was how it went nearly every spring. Careful planning and cautious scheduling always gave way to over enthusiasm. I could not stand to see a “0” in my logbook. If I started to get faster, I’d double up on the speed work. If running for an hour started to feel easy, I’d run for two. No matter how hard I worked I always felt like I could work a little harder.

This spring, it’s different. I spent nearly all of 2010 injured. I displaced my sacroiliac joint in early January.

But as I recovered from that, I began to have foot pain. Months later it was diagnosed as cuboid subluxation syndrome and I began the prescribed rehabilitation and recovery.

Neither of these injuries were running related. The first was the result of a fall I took years earlier that had weakened my SI joint and the latter was the result of keeping my foot in an awkward position while sitting on a motorcycle during a week-long ride.

In December, I decided to challenge 74 Competitor May 2011

I’m several months into the challenge. myself: I would commit to moving for I can’t remember a time when I felt 30 minutes a day for the first 100 like I’ve learned more about myself, days of 2011. I wouldn’t worry about more about my commitment to being what the activity was, only that it was active, and more about what it’s going intentional movement. I needed to to take for me to live a truly healthy, find a way to be consistent. active lifestyle.

It was clear after a week that the I’ve learned that I’m older than I challenge was going to be more diffiwas when I started running. This cult than I anticipated. I thought I’d might seem obvious since I’ve celsimply extend my normal running and run/walking schedule from four ebrated nearly 20 birthdays since I decided to get healthy, but it wasn’t days a week to seven. That didn’t obvious to me. I thought that I could work. By the beginning of the third just go grab a logbook from 15 years week I was beginning to experience ago and do the same workouts. I the little haunting aches and pains know differently now. that I remembered from earlier I’ve learned that on the days I don’t years. If I was going to be successful in this challenge, I had to change feel like doing anything, a 30-minute walk is good enough. It’s better than my approach. giving up.

I went back to the basics. I went I’ve learned that it’s more important all the way back to the first days of for me to be happy with what I my decision to live an achave done than to worry about tive life. Back then, at 43 what I haven’t done. I’ve also years old and 100 pounds You can read learned that on some days overweight, I had to start by more about John’s walking. I couldn’t walk fast 100-day Challenge at easy is hard and on other and I couldn’t walk far, but I 100dayschallenge.org days hard is easy.

Most importantly, I’ve could walk. learned that the joy I felt so So I swallowed my runmany years ago still burns in ner’s pride. I put it out of my my spirit. head that I had run 45 marathons and an untold number of 5Ks, 10Ks John Bingham, A.K.A. The Penguin, will share his running tales and experiences every month. Have and half-marathons. I told myself the a story of your own to share or a topic you’d like truth: I had to start from scratch.

The Penguin to consider? E-mail him at thepen guin@johnbingham.com.

It’s been an amazing process, and

Illustration by Neil Numberman

Rediscovering My Ambition

competitor.com 75

76 Competitor May 2011

[ northeast ]

Bike / Run / TRI Events: get out there and race

CONNECTICUT Cycling

5/22/11 Bloomin Metric 2011 Norwalk CT, bloominmetric11@ optonline.net, soundcyclists. com/BloominMetric.htm 6/5/11 Bike MS: bkm/Steelcase Ride Windsor, 860-913-2550,x227, jtedford@ctfightsMS.org, ctfightsMS.org 6/12/11 Bike MS: bkm/Steelcase Ride Westport, 860-913-2550,x332, clevitt@ctfightsMS.org, ctfightsMS.org 10/2/11 Ashford Century Ashford, 860 429-2997, ashfordmetric@charter. net, ashfordmetriccentury. wordpress.com

Marathon/ Half Marathon Nipmuck Marathon Ashford, 860-875-6256, cemorse01@sbcglobal.net, shenipsitstriders.org 10/15/11 Hartford Marathon and Half Marathon Hartford, 860-6528866, info@hartfordmarathon. com, inghartfordmarathon.com 12/10/11 Roxbury Marathon Roxbury, BenjaminS@wcsu.edu, roxbury. beatfrequencies.com

Multisport 6/4/11 Rev3 Quassy Olympic Triathlon Middlebury, 888387-2250, info@REV3tri.com, rev3tri.com 6/5/11 Rev3 Quassy Half-Iron Triathlon Middlebury, 888387-2250, info@REV3tri.com, rev3tri.com

Event Spot Light

6/26/11 Stamford KIC IT Triathlon Stamford, CT, 203-622-6556, kicit@kidsincrisis.org, kicittriathlon.com 7/9/11 Mini Mossman Youth Triathlon 2011 Norwalk, 203 610 1817, ramyers@optonline. net, teammossman.com 7/10/11 Mossman Sprint Triathlon 2011 Norwalk, 203 610 1817, ramyers@optonline.net, teammossman.com 8/21/11 Park City Mossman Triathlon 2011 Bridgeport, 203 530 3650, ironmancrt@ aol.com, teammossman.com 9/11/11 Westport Kiwanis Triathlon Westport, trifitness.net

Running 5/1/11 Simsbury-Granby Rotary River Run Simsbury, 8609874703, tom.york@CBRE-NE.com, 5/7/11 Race in the Park New Britain, 860-652-8866, beth@ hartfordmarathon.com, hartfordmarathon.com 5/28/11 Delaney Dash Old Saybrook, 203-481-5933, jbsports@snet. net, jbsports.com Weston Memorial Day 5K Weston, 203-222-0014, hitekracing.com 5/30/11 East Hartford Parks & Recreation Memorial Mile East Hartford, 860-291-7164, juhrig@easthartfordct.gov, easthartfordct.gov 6/4/11 Connecticut Komen Race for a Cure

Hartford, 860-728-5500, komenct.org 6/5/11 Amica Iron Horse Half Marathon, 10K & 5K Simsbury, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 6/11/11 BlumShapiro 5K for Charity Cromwell, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 6/12/11 Litchfield Hills Road Race Litchfield, 860-567-8504, lhrr.com 6/16/11 5th Solstice Sprint 5K Race West Hartford, 203824-3320, kab@auhlaw.com, hartfordtrackclub.org 6/19/11 Branford Road Race Branford, 203-481-5933, branfordroadrace.net 6/23/11 X-Treme Scramble #1 Hartford, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 7/9/11 East Hartford Parks & Recreation Department Riverfest Road Race East Hartford, 860-291-7164, juhrig@easthartfordct.gov, easthartfordct.gov Red Dress Run for Women Hartford, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 7/20/11 Citizen’s Bank Not Your Typical 5K and Fun Run Middleton, 203481-5933, jbsports@snet.net, jbsports.com 7/28/11 X-Treme Scramble #2

calendar Hartford, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 8/6/11 Ocean Beach/John & Jessie Kelley Road Race New London, 860-7399927, heddingw@aol.com, moheganstriders.org 8/7/11 SoundRunner Sea Legs Shuffle Guilford, 203-4815933, jbsports@snet.net, jbsports.com 8/11/11 Corporate 5K Hartford, 203481-5933, jbsports@snet.net, jbsports.com 8/25/11 X-Treme Scramble #3 Hartford, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 8/28/11 Old Wethersfield 5K Wethersfield, 860-652-8866, beth@hartfordmarathon.com, hartfordmarathon.com 9/5/11 Stratton Faxon New Haven Road Race New Haven, 203481-5933, newhavenroadrace. org 10/2/11 Tommy Fund 5K and .3 Mile Children’s Run New Haven, 203-481-5933, jbsports@snet. net, jbsports.com 10/15/11 American Cancer Society DetermiNation: ING Hartford Marathon and Half Marathon Hartford, CT, 603471-4124, holly.maki@cancer. org, acsdetermination.org Run or Walk for the Penguins Mystic, 860572-5955-ext--1, lmazzaro@ mysticaquarium.org, mysticaquarium.org

10/30/11 Kent Pumpkin Run Kent, 860-924-1463, info@ kentpumpkinrun.com, kentpumpkinrun.com Pumpkin Run Haddam, 860-652-8866, beth@ hartfordmarathon.com, hartfordmarathon.com 11/12/11 EBAC Fall Challenge Road Race New London, 860-437-7247, pvolkmar@snet.net, ebac.us 11/19/11 8K Cross Country Challenge West Hartford, 860-693-9206, tbtrailrun@hotmail.com, hartfordtrackclub.org Hot Coco 5K Cheshire, 203481-5933, jbsports@snet.net, jbsports.com 11/24/11 Manchester Thanksgiving Day Road Race Manchester, manchesterroadrace.com.

Y Run & Walk 5K Branford, 203-481-5933, jbsports@snet. net, jbsports.com

bikemsgne@nmss.org, bikemsgne.org 8/6/11 Bike MS: Great Maine Getaway Standish, 800-3444867, bikemsgne@nmss.org, bikemsgne.org 8/7/11 Bike MS: Great Maine Getaway Standish, 800-3444867, bikemsgne@nmss.org, bikemsgne.org 8/13/11 Annual Microbrew Cycling Festival Parsonsfield, Maine, 207-625-8189, bcountry@ psouth.net, bikebackcountry. com 9/29/11 Fall Foliage Getaways Parsonsfield, 207-625-8189, bcountry@psouth.net, bikebackcountry.com 10/8/11 The Dempsey Challenge Lewiston, info@ dempseychallenge.org, dempseychallenge.org

MAINE

Marathon/ Half Marathon

5/14/11 Wildflower Season Cycling Weekend Parsonsfield, 207625-8189, bcountry@psouth. net, bikebackcountry.com

10/2/11 Maine Marathon, Half Marathon and Relay Portland, racedirector@ mainemarathon.com, mainemarathon.com

Cycling

5/21/11 Bike MS: Ride Bar Harbor Bar Harbor, 800-344-4867, bikemsgne@nmss.org, bikemsgne.org Cycling Instructors Certification Program Parsonsfield, 207-625-8189, bcountry@psouth.net, bikebackcountry.com 5/22/11 Bike MS: Ride Bar Harbor Bar Harbor, 800-344-4867,

Multisport 7/2/11 The Pumpkinman Plunge South Berwick, kat@ Pumpkinmantriathlon.com, pumpkinmanplunge.com

To submit your event for listing visit Event-hub.com.

Heartbreak Hill Half-Marathon May 15 | Newton, Mass.

As you’d expect from any race with both “heartbreak” and “hill” in the name, you’re not expecting a PR here. But the challenging course will test your fitness and help raise money for the Katie Lynch Foundation, which promotes opportunities and respect for people with disabilities. The race also added a 5K this year.

Heartbreakhillhalfmarathon.com

competitor.com 77

CALENDAR [ northeast ] 7/3/11 The Pumpkinman Plunge South Berwick, kat@ Pumpkinmantriathlon.com, pumpkinmanplunge.com

8/12/11 St. Peter’s Day Road Race Portland, 207-828-8484, info@mainetrackclub.com, mainetrackclub.com

9/10/11 The Pumpkinman Sprint Triathlon South Berwick, kat@ pumpkinmantriathlon.com, pumpkinmantriathlon.com

8/21/11 Breakaway 5K Old Orchard Beach, 207-934-2500, info@ oldorchardbeachME.com, mainetrackclub.com

9/11/11 The Pumpkinman Half Iron Triathlon and Half Iron Aqua Bike South Berwick, kat@ Pumpkinmantriathlon.com, pumpkinmantriathlon.com

9/11/11 Dan Cardillo Memorial 5K Falmouth, 207-883-8979, info@mainetrackclub.com, mainetrackclub.com

Running 5/8/11 Portland Sea Dogs Mother’s Day 5K Portland, 207-874-9300, racedirector@MEmarathon. com, mainetrackclub.com/ seadogsinfo.html

9/18/11 Trails to Ale 10K Portland, 207-775-2411, rachael@trails. org, trails.org 9/24/11 Eliot Festival 18th Annual 5K Road Race Eliot, 207-4519334, eliot5k@hotmail.com, eliotfestival5k.com

5/15/11 TransCanada Sugarloaf Marathon Carrabassett Valley, 207-237-6884, marathon@ sugarloaf.com, sugarloaf.com/ EventsActivities/marathon.html

10/2/11 Maine Marathon, Half Marathon and Relay Portland, racedirector@ mainemarathon.com, mainemarathon.com

6/19/11 Portland Sea Dogs Father’s Day 5K Portland, info@mainetrackclub.com, MEtrackclub.com

10/9/11 The Dempsey Challenge Lewiston, info@ dempseychallenge.org, dempseychallenge.org

7/4/11 Bridgton 4 on the 4th Bridgton, fouronthefourth.com

10/16/11 Mount Desert Island marathon Bar Harbor, 207-276-4226, information@ mdimarathon.org, mdimarathon.org

7/9/11 8th Annual Run for the Gym Springvale,, 207-490-1386, runbob@metrocast.net, nassoncc.org 7/30/11 Peaks Island Road Race Peaks Island, 207-725-6962, info@mainetrackclub.com, mainetrackclub.com 8/6/11 TD Bank Beach to Beacon 10K Road Race Cape Elizabeth, 888-480-6940-, beach2beacon@dmsesports. com, beach2beacon.org

Event Spot Light 78 Competitor May 2011

Physical Therapy 8K Brunswick, 207-373-6175, info@mainetrackclub.com, mainetrackclub.com 11/20/11 Maine Running Turkey Trot Cape Elizabeth, info@ mainetrackclub.com, mainetrackclub.com 11/24/11 Portland Thanksgiving Day 4 Miler Portland, 207-6505041, gtowle@usm.ME.edu, MEtrackclub.com

MASSACHUSETTS Cycling

5/1/11 Bike MS: Ride the Vineyard Martha’s Vineyard, 800-3444867, bikemsgne@nmss.org, bikemsgne.org 5/18/11 Bay State Bike Week Boston, massbike.org/bsbw Boston Bike Week Boston, Nicole.Freedman. bra@CityofBoston.gov, bostonbikeweek.kintera.org 5/21/11 Race Across America Cycling Challenge Boston, (303) 442-7223, rick@ raceacrossamerica.org, raceacrossamerica.org

Quincy, MA, 800-344-4867, gnemsbike@nmss.org, bikemsgne.org

Cohasset, 617-515-5929, bill@streamlineevents.com, cohassettri.com

6/26/11 Bike MS: Cape Cod Getaway Quincy, MA, 800-344-4867, gnemsbike@nmss.org, bikemsgne.org

6/27/11 Cohasset Triathlon Cohasset, 617-515-5929, bill@streamlineevents.com, cohassettri.com

7/9/11 New England Classic 150 & 500+ Tour de Cure Woburn, 888-342-2383 x3456, rwilliams@diabetes.org, main. diabetes.org/nectourdecure

7/10/11 Marlborough Triathlon Marlborough, 6175155929, bill@streamlineevents.com, marlboroughtri.com

7/10/11 New England Classic 150 & 500+ Tour de Cure Woburn, 888-342-2383-x3456, rwilliams@diabetes.org, main. diabetes.org/nectourdecure

5/22/11 Mayor Menino’s Bike Festival Boston, bostonbikeweek.kintera.org

7/13/11 Join The American Cancer Society Worcester to Boston, 508-270-4642, katie.hafner@ cancer.org, cancer.org/ bicyclesbattlingcancer

North Shore Tour de Cure Gran Fondo South Hamilton, MA, 617-482-4580 x3487, kbagley@diabetes.org, main. diabetes.org/northshoretour

7/16/11 Bike MS: Minuteman Ride Concord, 800-344-4867, bikemsgne@nmss.org, bikemsgne.org

Race Across America Cycling Challenge Boston, 303-442-7223, rick@ raceacrossamerica.org, raceacrossamerica.org

7/17/11 Bike MS: Minuteman Ride Concord, 800-344-4867, bikemsgne@nmss.org, bikemsgne.org

6/12/11 Join The American Cancer Society 3rd Annual Bicycles Battling Cancer Worcester to Boston, 603-471-4124, holly. maki@cancer.org, cancer.org/ bicyclesbattlingcancer

Seacoast Safari Newbury, 800-757-0203, amoskov@cff. org, newengland.cff.org/safari

6/13/11 The American Cancer Society Bicycles Battling Cancer Worcester to Boston, 603-471-4124, holly.maki@ cancer.org, cancer.org/ bicyclesbattlingcancer 6/18/11 Boston Bike Friday Boston, cityofboston.gov/bikes/ bikefridays.asp 6/25/11 Bike MS: Cape Cod Getaway

7/11/11 Marlborough Triathlon Marlborough, 6175155929, bill@streamlineevents.com, marlboroughtri.com 7/23/11 Nantucket Triathlon Nantucket, 6175155929, bill@ streamlineevents.com, acktri.com 8/15/11 Wild Fish 1 & 2 Mile Swim Salem, 978-204-8588, bnsfitness@yahoo.com, bnsfitness.com 9/19/11 The FUNtastic Nantasket Beach Triathlon Hull, 781-7184982, chris@fastforwardrace. com, nantaskettriathlon.com 10/16/11 Scituate Duathlon Scituate, bill@streamlineevents.com, scituateduathlon.com

Running

7/22/11 Tri-State Trek Cambridge, 617441-2200, NeedMoreCowbell@ als.net, NeedMoreCowbell.org

5/1/11 28th Unabridged Edition of the James Joyce Ramble Dedham, 781-686-1500, staff@ ramble.org, ramble.org

7/23/11 Tri-State Trek Cambridge, 617441-2200, NeedMoreCowbell@ als.net, NeedMoreCowbell.org

Charles River School Road Race Dover, 508-785-8267, shughes@charlesriverschool. org, charlesriverschool.org

7/30/11 Boston Bike Friday Boston, cityofboston.gov/bikes/ bikefridays.asp

Community Run for Autism Awareness Worcester, 508797-1108, jdaly732003@yahoo. com, arccm.org

Multisport

Cool Kids” 5K Road Race/ Fun Walk” Billerica, 9786675123, nepccoolkids@yahoo. com, nepc.org

6/26/11 Cohasset Triathlon

GNB Voc-Tech 5K Road Race New Bedford, 508-9983321x295, mpais@gnbvt.edu, jbrace.com Hatfield Education Foundation Smart Run Hatfield, 413-2479038, HEF.info@gmailcom, hatfieldeducationfoundation.org Kick In 4 Kids 4.2 Mile Road Race/3M Health Walk Woburn, 781-935-3777, beaudoin@bgcwoburn.org, Project Bread Walk for Hunger Boston, 617-723-5000, projectbread.org Walter Childs Memorial Marathon Holyoke, 4137340955, gsharriers@comcast. net, harriers.org Westford Road Race Westford, 781-953-3344, 5/6/11 Cape Relay Quincy, 13relay.com 5/7/11 A Cure Is Coming! Lexington, 617-441-7213, ewadsworth@als. net, CureIsComing.org Attleboro YMCA 5K and 10K Road Races Attleboro, 508222-7422, cgoodinson@ attleboroymca.org, attleboroymca.org CCA River Run Lowell, 978453-4738x15, riverrun2011@ ccfcca.com, ccariverrun.org Clinton Tribute Road Race Clinton, 978-368-0176, wrmarsh@comcast.net, clintonitem.com Gold Star Run for Honor 5K &10K Swampscott, 978-2048588, bnsfitness@yahoo.com, bnsfitness.com New England Center for Children 5th Annual 5K Walk/Run for Autism Southborough, 508-658-7561, msuliman@necc.org, necc.org The 10th Annual Boston Marine Corps Honor Run South Boston, 1-888-767-RACE, ltproshan@conventures.com, mchonorrun.com

Urban Dare Boston May 21, Boston Teams of two work together to solve a set of 12 clues that test your mental and physical skills. Part trivia contest, part mental challenge and part physical race, the Urban Dare will make you explore Boston like you’ve never done before.

Urbandare.com

competitor.com 79

CALENDAR [ northeast ] scarpa chooses gore-tex® brand

The Great Urban Race Boston, 800-487-6817-x1-, info@greaturbanrace.com, greaturbanrace.com

Newton, 781-416-2857, katemaul@comcast.net, heartbreakhillhalfmarathon. com

WFA 7th Annual Run for the Water Westport, 508-5670265, wfarunforthewater@ gmail.com, racemenue.com/ event/show_detailed/7408

5/20/11 Ragnar Relay New England New Haven to Boston, info@ ragnarrelay.com, ragnarrelay. com/race/newengland

5/8/11 The Melrose Run for Women Melrose, 617-354-4161, mail@ marathonsports.com, mrfw.

Melroserunningclub.com

5/21/11 New Balance Reach the Beach Relay Series Massachusetts Princeton, john@rtbrelay.com, rtbrelay. com

5/11/11 Evelyn’s Run for The Roses Salisbury, 978-462-4033, Roses5k@comcast.net,

scarpa pursuit gtx® gore-tex® extended comfort Footwear

Before any GORE-TEX ® footwear finds its way to a shelf, we put it through a rigorous testing regimen that includes a robotic foot that takes up to 200,000 steps while submerged in water. So no matter how rough you plan to be on them, you can bet we’ve been rougher.

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© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates

80 Competitor May 2011

5/14/11 10th Annual Killdeer Island 5 Miler Webster, 508-9435722, killdeerisland.com 9th Annual Gleason Family YMCA 5K Road Race Wareham, 508-295-9622, jwatson@ymcasouthcoast.org, ymcasouthcoast.org Beach to Beach Run Marblehead, junioraidsociety. org Cape Abilities 5K Run/Walk Hyannis, 508-778-5040-x245-, dregan@capeabilities.org, CapeAbilities.org Gleason Family YMCA 5K Race Onset, 508-295-9622, jwatson@ymcasouthcoast.org, ymcasouthcoast.org 5/15/11 8th Annual MetroWest Arthritis Walk Natick, MA, 617219-8220, mblazek@arthritis. org, metrowestarthritiswalk. org

Strawberry Shortcake Road Race Plympton, nlcook2854@comcast.net, strawberryshortcakerace.com Urban Dare Boston Boston, 202-285-4510, kkeefe@ urbandare.com, urbandare.com 5/22/11 10th Annual HMEA Independence 5K Walk/Run Roll & Stroll Franklin, 508-2981105, dmacpherson@hmea.org, hmea.org 2nd Run to Home Base 9K Boston, 617-226-6440, gborson@redsox.com, runtohomebase.org Evan’s Run 5K/10K Norwell, 781-347-2068, evansrun.org Harpoon 5 Miler to benefit the Angel Fund Boston, 617-574-9551-ext--5, 5miler@ harpoon.com, harpoon. com/5miler HMEA Independence 5K Walk and Run Franklin, 508298-1105, dmacpherson@ hmea.org, hmea.org

Avon Walk for Breast Cancer Boston, 800-510-WALK, avonwalk.org

Hoppin Mad Mud Run 10K Amesbury, 978-204-8588, bnsfitness@yahoo.com, bnsfitness.com

GNBTC 32nd Annual Hazelwood Women’s 5K Run/Walk New Bedford, 508287-7164, info@rungnbtc.com, rungnbtc.com

Stow Run For the Woods 5K Stow, 978-562-2805, stowrunforthewoods@gmail. com, stowconservationtrust. org

Katie Lynch Heartbreak Hill Half Marathon

Trav’s Trail Run Newburyport, 978-463-2876, dhennigar2@

Event Spot Light

hotmail.com, runthecircle.com 5/28/11 Joseph & Rose Gilio Memorial 5K Road Race/ Walk Norwood, 888-2923881, mgilio@phylins.com, greaternorwoodrunningclub. org Lawrence Sons of Italy 5K Road Race Lawrence, 617-5489877, mmccky@gmail.com, coolrunning.com Melody Miles Road Races South Hamilton, 978-758-9229, melodymiles.org Pemi Youth Spring 5K Plymouth, 603-770-4856, mveselsky@roadrunner.com, stridesforyouth.org Wachusett Mountain Road and Trail Race Princeton, cmsrun.org 5/29/11 American Cancer Society DetermiNation: Boston’s Run to Remember Marathon, Half Marathon, and 5-mile Boston, MA, 603-471-4124, holly.maki@cancer.org, acsdetermination.org Baldi 5 Mile River Run Haverhill, 978-372-3290, Emilio@ aol.com, coolrunning.com Boston’s Run to Remember Boston, info@ bostonsruntoremember.org, bostonsruntoremember.org Great Hyannis Road Races Hyannis, 617-625-2140, BAEvents@aol.com, baevents. com Memorial Day Marathon and Half Marathon, 10K, 5K Lenox, info@ memorialdaymarathon.com, memorialdaymarathon.com 5/30/11 Boston’s Run to Remember Boston, info@ bostonsruntoremember.org, bostonsruntoremember.org Swampscott Dory Run 5K Swampscott, 781-631-5442, tide2992@yahoo.com,

northshorestriders.com/ doryrun 6/5/11 AIDS Walk Boston 5K Boston, 617-424-9255, sbrittle@aac. org, aac.org Larry Kessler 5K Run Boston, ptwitchell@aac.org, aidswalkboston.org Worcester Half Marathon Worcester, 407-599-0568, Dreinkesports@msn.com, worcesterhm.com/ 6/9/11 Lawyers Have a Heart 5K Boston, 508-656-2000, charlene.bemis@heart.org, lhhboston.org 6/10/11 Seaside Stride 5K Winthrop, 617-642-1253, info@ PointShirleyAthleticClub.com, pointshirleyathleticclub.com 6/12/11 Father Bullock Run Walk Shuffle 5K Sharon, 781-7847805, warrensvw@comcast. net, fatherbullockcharityrace. com Nstar’s Walk for Children’s Hospital Boston Boston, 617-355-8942-, andrea.marlar@ chtrust.org , childrenshospital. org/walk Susan McDaniel Run for Love Weston, 781-259-1177X22, jennifer@loveland.org, lovelane.org The Franciscan Hospital for Children Heartbreak Hill 5K Boston, 888-767-RACE, ltproshan@conventures.com, heartbreakhill5K.kintera.org/ FHFC09 6/16/11 Reggae Ramble & Music Festival Cambridge, 617-6252140, BAEvents@aol.com, baevents.com 6/17/11 Adrian Martines Classic Concord, stevelane6@gmail. com, martinezclassic.com

NYPD Memorial 5K May 22 | New York This ninth annual event pays tribute to the more than 700 New York police officers who have been killed in the line of duty.

The run starts in Battery Park and ends with a barbeque for all participants. Nypdmemorialrun.com

competitor.com 81

CALENDAR [ NORTHEAST ]

Event Spot Light Run to Home Base May 22 | Boston For all those who dreamed of crossing home plate at Fenway Park, here’s your chance.

This 9K course tours scenic Boston before finishing at home plate at Fenway Park while friends and family watch from the stands. Proceeds benefit the Home Base Program, which supports injured veterans.

Runtohomebase.org

6/18/11 Sharon Timlin Memorial 5K Race to Cure ALS Hopkinton, angelabbie@aol.com, sharontimlinrace.org 6/19/11 10th Annual Brendan’s Home Run 5k Belmont, 617-489-1514, homerun5k@excite.com, brendangrant.org Brendan’s Home Run 5K Belmont, 617-489-1514, homerun5k@excite.com, brendangrant.org Town of Brookline Flag Day 5K Brookline, 617-730-2069, afriedman@brooklinema.gov, brooklinerec.com 6/22/11 Wayside Racquet & Swim Club 5K Run/Walk Marlborough, 508-434-0123, billf@firm-racing.com, firmracing.com 6/24/11 Paulie Nola’s Jazz & Blues Festival Worcester, 617-6252140-, BAEvents@aol.com, baevents.com 7/1/11 Pat Polletta Road Race

Newburyport, 207-432-7269, derekdorval@yahoo.com, runthecircle.com 7/4/11 Firecracker 5K Run & Walk Nantucket, 508-228-4750, robertlaundrycpa@gmail.com, nantuckethealthclub.com Fourth of July 5K Road Race Springfield, 413-734-0955, gsharriers@comcast.net, harriers.org Harvard Pilgrim 10K Foxboro, 781-248-2590, ewiederhold@dmsesports. com, harvardpilgrim10k.com North Andover 4th of July Road Race North Andover, gorun.org 7/9/11 Paul E. White Memorial Road Race N. Falmouth, 508-5644605, msmith5484@aol.com, paulwhiteroadrace.org 7/15/11 Swim Across America Nantasket Beach, 617-755-5254, kitty@swimacrossamerica. org, swimacrossamerica.org/ Boston

2011 CALENDAR NYTRI.ORG ✭Celebrating 27 years in 2011✭

May 8 - Trooper Biathlon May 15 - Queens Biathlon June 4 - Pawling Triathlon June 12 - New York Tri/Duathlon June 26 - Northern Dutchess Hospital Tri/Duathlon July 17 - Tri ‘N Du Putnam July 24 - Hudson Valley Tri/Duathlon July 31 - Central Park Triathlon August 14 - New York Tri/Duathlon August 21 - Staten Island Tri/Duathlon Sept. 4 - New York City Biathlon Sept. 10 - Vassar Brothers Medical Center Tri/Duathlon Sept. 25 - Wheel and Heel Tri/Duathlon October 2 - Central Park Biathlon 82 Competitor May 2011

7/21/11 Marathon Sports 5-Miler Weston, 617-354-4161, mail@marathonsports.com, marathonsports.com

kealey@thermofisher.com, highstreetmile.com

1-888-767-RACE, ltproshan@ conventures.com,

8/14/11 New Balance Falmouth Road Race Falmouth, 508-5487000, falmouthrr@aol.com, FalmouthRoadRace.com

9/25/11 BrockTrot 10K and 1 mile family fun run Lenox, 888767-RACE, info@brocktrot.org, brocktrot.org

8/21/11 Run Gloucester 10K Gloucester, 781-248-2590, ewiederhold@dmsesports. com,, rungloucester.com

10/1/11 Run for Someone Else’s Life 5K Brighton, 617-536-2460, 5k@samaritanshope.org, samaritanshope.org

8/25/11 End of Summer Classic road race Hingham, 781-325-6634, jwchilds@spectraenergy.com, endofsummerclassic.com

10/2/11 Hike for Hope Walk North Andover, dmse@dmsesports. com, hikeforhope.com

Jerry Garcia Memorial River Run & Walk Cambridge, 617625-2140, BAEvents@aol.com, baevents.com

Twist & Shout on the Charles River Cambridge, 617625-2140, BAEvents@aol.com, baevents.com

Rockin Mad 10K Challenge Lynn, 978-836-0271, bnsfitnessevents@yahoo.com, bnsfitness.com

7/29/11 Somerville Road Runners Around the Lake Marathon and 24 Hour Relay Wakefield, 617-623-5735, 24hour@srr. org, srr.org

8/28/11 Marcia Lemkin 5K Run and Walk Lowell, lemkin5k@glrr. net, marcialemkinlungcancer foundation.org

10/9/11 25th Annual Bobby Bell 5-Mile Road Race/Walk Haverhill, 978 373 3408, ickylabrode@verizon.net, coolrunning.com/major/11/bbell

9/17/11 The Multiple Myeloma Research Foundation Race for Research 5K Walk/Run South Boston,

BAA Half Marathon Boston, 508-435-6905-, registration@ baa.org, bostonmarathon.org

7/24/11 23rd Annual Jim Kane Sugarbowl 5 Miler Dorchester, 508-935-7515, jimkanesugarbowlfivemiler. com 7/28/11 Camp Harbor View Challenge Quincy, 617369-0004-, smcnally@ connorsfamilyoffice.com , campharborviewfoundation.org

8/7/11 Newburyport High Street Mile Newburyport, 978270-6854, christopher.

competitor.com 83

CALENDAR [ NORTHEAST ] Bobby Bell 5-Mile Road Race/Walk Haverhill, 978-3733408, ickylabrode@verizon.net, coolrunning.com/major/11/bbell 10/10/11 The 35th Annual Tufts Health Plan 10K for Women Boston, 1-888-767-RACE, ltproshan@conventures.com, Tufts Health Plan 10K for Women Boston, 1-888-767-RACE, ltproshan@conventures.com, 10/13/11 Light the Night Boston, MA, 617-204-4257, ltproshan@ conventures.com, lightthenight.org 10/16/11 Paddy’s Pub Shillelagh Shuffle West Newton, 617-7961527, mkelly@newtonma.gov, paddysroadrace.com 10/23/11 Mayor’s Cup Boston, 617-236-1652, info@baa. org, bostonmarathon.org/ MayorsCup/Default.asp 10/29/11 Canton Fall Classic Canton, 781-828-7284, mannyz@aol. com, cantonfallclassic.com The Devil’s Chase 6.66 Miler Salem, 978-204-8588, bnsfitness@yahoo.com, bnsfitness.com 10/30/11 Cape Cod Marathon Falmouth, 508-540-6959, marathon@cape.com, capecodmarathon.com Falmouth Cape Cod Marathon Falmouth, marathon@cape.com, capecodmarathon.com 11/20/11 Annual Essex Lions Turkey Trot Road Race Essex, 978-768-6212, turkeytrot@ essexmalions.com, essexmalions.com 11/24/11 24th Feaster Five Road Race Andover, 978-258-8226, dmse@dmsesports.com, dmsesports.com

Event Spot Light 84 Competitor May 2011

Annual Whitin Five Mile Race/Two Mile Healthwalk Whitinsville, 508-5296862, juniperhill@charter.net, whitinfive.com Boston Volvo 5K Boston, 800344-4867, runmsgne@nmss. org, msnewengland.org Gobble Gobble Gobble 4 miler Somerville, srr.org Thanks4Giving Road Race Lowell, 978-656-5635, michael.riordan@ebtc.com, thanks4giving.org We Gather 5K Sandwich, timeoutproductions.com Winners Circle Turkey Trot Newburyport, 978-2701398, jnwile@comcastnet, runthecircle.com 11/26/11 Andrea Holden Road Race Dennis, 508-394-3012, joelpete01@comcast.net, andreaholden.org 11/27/11 3.5M Andover Country Club Cross Country Race Andover, 978373-3408, ickylabrode@verizon.net, 32nd Annual 3.5M Andover Country Club Cross Country Race Andover, 978 373 3408, ickylabrode@verizon.net, Brookline Warrior Run 5K Brookline, 617-566-3316, chrismcardles@yahoo.com, Pentucket Pride 5K Race West Newbury, 987-660-0919, teamfudge@comcast.net, pentucketpride5k.com 12/3/11 South Boston Catholic Academy 5K Road Race South Boston, active.com 12/11/11 Bill Rodgers Jingle Bell Run Boston, 508-435-6905-, registration@baa.org, bostonmarathon.org Walter’s Run West Roxbury, 617-323-3200-x412-, info@ waltersrun.org, waltersrun.org

NEW HAMPSHIRE CYCLING

5/14/11 26th Annual Seacoast Bike Tour Bedford, NH, 1-800-8356458, ksicard@breathenh.org, breathenh.org/biketour 5/15/11 26th Annual Seacoast Bike Tour Bedford, NH, 1-800-8356458, ksicard@breathenh.org, breathenh.org/biketour 8/5/11 BetterRide Mountain Bike Skills Camp TBA, 970-335-8226, Info@BetterRide.net, BetterRide.net 8/6/11 BetterRide Mountain Bike Skills Camp TBA, 970-3358226, Info@BetterRide.net, BetterRide.net 8/13/11 Bike MS: NH Seacoast Escape Stratham, 800-3444867, bikemsgne@nmss.org, bikemsgne.org 8/14/11 Bike MS: NH Seacoast Escape Stratham, 800-3444867, bikemsgne@nmss.org, bikemsgne.org 8/21/11 Hampshire 100 Greenfield, 603344-4233, rswhitney@comcast. net, hampshire100.com

MARATHON/ HALF MARATHON 9/25/11 Clarence Demar Marathon Keene, demar_race@yahoo. com, clarencedemar.com

MULTISPORT 6/5/11 Ironman 70.3 Mooseman Newfoundlake, ironmanmooseman.com 10/3/11 Pinnacle Challenge Newport, 603-863-1332, PJ@TeamPinnacle.org, team-pinnacle.org

Tour de Brooklyn June 5 | Brooklyn, N.Y. The seventh annual family-friendly bike tour takes cyclists on an 18-mile ride of the New York borough. The ride starts and finishes in Prospect Heights, and an NYPD-escort will keep riders moving as they explore the city.

Tourdebrooklyn.org

competitor.com 85

CALENDAR [ northeast ]

Event Spot Light Ironman 70.3 Mooseman June 5 Newfound Lake, N.H. Long considered one of the most scenic races in New England, the Mooseman features a course that shows off the best of New Hampshire. If you’re not up for a half-Ironman, the race also offers an Olympic-distance.

Ironmanmoose man.com

86 Competitor May 2011

Running 5/1/11 Margaritas Cinco de Mayo 5K Exeter, 603-659-2824, info@ locorunning.com, locorunning. com 5/7/11 Big Lake Half Marathon Alton, biglakehalfmarathon. com Make-A-Wish Big Lake Half Marathon Alton Bay, 603-2938353, claire@endorfunsports. com, biglakehalfmarathon.com 5/14/11 Grappone Automotive Canterbury Shaker Village XC 5K Canterbury, 603-2268490, aosmer@grappone.com, grappone5k.com 5/15/11 Get a Running Start 5M Road Race North Conway, whitemountainmilers.com Running Start 5 Mile Road Race for Women Intervale, 603-367-8676, info@ whitemountainmilers.com, whitemountainmilers.com

5/21/11 Bedford Rotary Memorial Road Races Bedford, 603-6691329, gerenh@comcast.net, rotarybedfordnh.com Get Fit in May 5k Road Race Exeter, 603-702-2478, emastinemorrissey@yahoo. com, getfitinmay.com 5/29/11 Runner’s Alley/Redhook Memorial 5K Road Race Portsmouth, 603-430-1212, runnersalley.com 6/4/11 Spirit of Recovery 5K Dover, 603-315-8766, mplilly@aol. com, spiritofrecovery5k.org Will Run for Beer 5K Newmarket, 603-659-2824, info@locorunning.com, locorunning.com 6/11/11 Market Square Day Road Race Portsmouth, 630-610-5521, bmassar@ proportsmouth.org, proportsmouth.org 6/18/11 Mt. Washington Road Race Gorham, 603-863-2537-,

mountwashingtonroadrace.com Six in the Stix, Western NH Trail Run Series #1 Newport, 603-863-7678, brian@teampinnacle.org, team-pinnacle.org 6/25/11 Western NH Trail Run Series #2 Claremont, 603-863-7678, brian@team-pinnacle.org, team-pinnacle.org 6/26/11 Annual Cranmore Hill Climb/ USATF Mountain Running Championships North Conway, 603-367-8676, info@ whitemountainmilers.com, whitemountainmilers.com 7/4/11 Bradford 5K Road Race Bradford, 603-938-5504, triad@mcttececom.com, Minuteman Classic Road Race Concord, 978-369-6460, tliakos@concordma.gov, 7/16/11 Annual Bill Luti 5 Miler Concord, 603-863-2537, racetime@gsrs.com, gsrs.com Wicked Wildcat Wonder, Western NH Trail Run Series

#3 Charlestown, 603-863-7678, brian@team-pinnacle.org, team-pinnacle.org 8/3/11 New Hampshire State Police D.A.R.E. Classic 5K Road Race Loudon, 603-271-2877, Maureen.E.Steer@dos.nh.gov, dareclassic.com 8/6/11 XTERRA Stoked, Western NH Trail Run Series #4 Hanover, 603-863-7678, brian@teampinnacle.org, team-pinnacle.org 8/20/11 Frenzy in the Forest, Western NH Trail Run Series #5 Sunapee, 603-863-7678, brian@team-pinnacle.org, team-pinnacle.org Londonderry Lundgren 5K Race Londonderry, 603434-1153, lemnhxc@aol.com, oldhomeday.com 8/28/11 CHaD Hero Half Marathon and Relay Hanover, 603-650-3431, chadhalf@hitchcock.org, chadhalf.org

9/10/11 Farnum Five.5, Western NH Trail Run Series #6 Lebanon, 603-863-7678, brian@teampinnacle.org, team-pinnacle.org Lake Winnipesaukee Relay Weirs Beach, 978-537-7294, mark.fontaine@comcast.net, northmedfordclub.org 9/17/11 New Balance Reach the Beach Relay Series New Hampshire Franconia Notch State Park, john@rtbrelay.com, rtbrelay.com 9/24/11 A Pleasant Climb, Western NH Trail Run Series #7 New London, 603-863-7678, brian@ team-pinnacle.org, teampinnacle.org 10/1/11 New Hampshire Marathon, Half Marathon and 10K Bristol, 603744-3335, race@nhmarathon.com, nhmarathon.com 10/2/11 Rockfest Marathon and Half Marathon Hampton, hamptonrockfest.com

competitor.com 87

CALENDAR [ NORTHEAST ]

Event Spot Light Patanella’s Flat As A Pancake Sprint Triathlon June 5 | Staten Island, N.Y. The 10th annual race makes no bones about it. This is a flat course that gives beginners a great entry into the sport and seasoned vets a chance to go fast.

Greenbrook racing.com

88 Competitor May 2011

Smuttynose Rockfest Hampton, 603-659-2824, info@ locorunning.com, locorunning.com 11/6/11 Manchester City Marathon Manchester, 603-540-3146, manchestermarathon@yahoo. com, cityofmanchester marathon.com 11/13/11 Seacoast Half Marathon Portsmouth, 603-4301212, racedirector@ seacoasthalfmarathon.com, seacoasthalfmarathon.com 11/24/11 Great Gobbler Nashua, 603-429-8879, michael@3craceproductions. com, 3craceproductions.com

NEW JERSEY CYCLING

6/3/11 BetterRide Mountain Bike Skills Camp TBA, 970-335-8226, Info@ BetterRide.net, BetterRide.net 6/11/11 Revolutionary Ramble Madison, 973-714-5295, cyclejim.h@gmail.com, rambleride.org/

6/13/11 4th Annual Pedaling For Prevention ---The Anti-Burn Ride Livingston, 910-686-0026, mzrace@OYMP.net, OYMP.net 9/24/11 Central Jersey 200K Central New Jersey, rba@njrando.com, njrando.com

MARATHON/ HALF MARATHON 5/1/11 New Jersey Marathon and Long Branch Half Marathon Long Branch, 732-578-1771, info@njmarathon.org, njmarathon.org 8/28/11 WILD HALF Wildwoods, NJ, 8563087523, lredrow@ cgiracing.com, cgiracing.com 9/11/11 Danskin Triathlon Series Sandy Hook Highlands, 877-2219665, info@danskintriathlon.net, xxtramile.com 10/16/11 Asbury Park Marathon and Relay Asbury Park, 732-5781771, evart2@verizon.net, runasburypark.org

Atlantic City Marathon Atlantic City, 609-822-1167, 141, acmarathon@jccatlantic.org, ACMarathon.org

MULTISPORT 5/1/11 Bassman Spring SPRINT and HALF Distance Triathlon Tuckerton, contact@citytri. com, citytri.com 5/7/11 New Jersey Devilman Sprint Cedarville, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 5/15/11 XTERRA King of the Hill Off-Road Duathlon Lebanon, greenbrookracing@aol.com, greenbrookracing.com XTERRA King of the Hill Off-Road Triathlon Lebanon, greenbrookracing@aol.com, greenbrookracing.com Xterra Patanella’s King of the Hill Lebanon, Greenbrookracing@aol.com, greenbrookracing.com/ 5/28/11 Hammonton Sprint Duathlon

Hammonton, 856-858-7835, cisellers@verizon.net, dqtridu.com

lin-mark@lin-mark.com, linmark.com

6/5/11 Belleplain Triathlon Woodbine, 856-858-7835, cisellers@verizon.net, dqtridu. com

Sunset Challenge Olympic and Sprint Triathlons Bridgeton, 856-468-0010, lin-mark@linmark.com, lin-mark.com

6/18/11 Parvin State Park Triathlon Pittsgrove, 856-858-7835, cisellers@verizon.net, dqtridu. com

7/23/11 New Jersey State Sprint Triathlon West Windsor, 856468-0925, info@cgiracing.com, cgiracing.com

6/26/11 Patanella’s Doc and Sok Sprint Triathlon Watchung, Greenbrookracing@aol.com, greenbrookracing.com/

7/24/11 New Jersey State Olympic Triathlon West Windsor, 856468-0925, info@cgiracing.com, cgiracing.com

7/6/11 Splash and Dash Swim/Run Duathlon Marlton Lakes, 856858-7835, cisellers@verizon. net, dqtridu.com

8/14/11 CO-ED Patanella’s Revolutionary Triathlon Morristown, Greenbrookracing@aol.com, greenbrookracing.com/

7/9/11 DQ Duathlon at Vincentown Vincentown, 856-858-7835, cisellers@verizon.net, dqtridu. com

Tuckahoe Triathlon Beesley Point, contact@citytri.com, citytri.com

7/16/11 Sunset Challenge Duathlon Bridgeton, 856-468-0010,

8/28/11 SheROX Triathlon - Asbury Park, NJ Asbury Park, barb@ phillytri.com, sheroxtri.com

competitor.com 89

ads_NE.indd 89

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CALENDAR [ northeast ] 9/3/11 DQ Triathlon at Marlton Lakes Marlton, 856-858-7835, cisellers@ verizon.net, dqtridu.com 9/10/11 Shoreman 1/2 Iron Distance Triathlon/Aqua Bike Port Republic, 609-509-0987, cisellers@verizon.net, dqtridu. com/half.htm 9/11/11 Ocean City Triathlon Ocean City, contact@citytri.com, citytri.com Skylands Duathlon Clinton, skylandstri@gmail.com, skylandstri.com Skylands Triathlon Clinton, skylandstri@gmail.com, skylandstri.com 9/17/11 Bassman Fall Sprint & Half Distance Triathlon Tuckerton, info@citytri.com, citytri.com 9/18/11 Patanella’s Buckman Triathlon Lebanon, Greenbrookracing@aol.com, greenbrookracing.com/ 10/2/11 Bassman International Distance Triathlon Tuckerton, info@citytri.com, citytri.com 10/9/11 Dottie’s House End of Season Duathlon Seaside Park, 856-858-7835, cisellers@ verizon.net, dqtridu.com Dottie’s House End of Season Triathlon Seaside Park, 856-858-7835, cisellers@ verizon.net, dqtridu.com

Running 5/1/11 12th annual Our House 5 Miler Summit, 910-686-0026, mzrace@oymp.net, OYMP.net

London or bust.

March for Babies Bloomfield, Camden, Glassboro, Jersey City, Madison, Mahwah, Piscataway,Seaside Heights, Wayne, marchforbabies.org 5/15/11 Superhero Half Marathon

Photo by photorun.net

Follow Dathan on his quest to qualify for his third Olympic Games.

Event Spot Light

and Relay Morristown, 9734011300, superherohalf@ gmail.com, superherohalf.com 5/22/11 UCC Run with the Owls 5K Cranford, 910-686-0026, mzrace@oymp.net, oymp.net 6/19/11 9th annual ACS Run For Dad West Windsor, mzrace@OYMP. net, OYMP.net 6/27/11 Fitzgerald 1928 Lager Run Glen Ridge, 973-8099311, dan@dtmurphy.com, fitzgeralds1928.com 7/1/11 23rd Running Investors Savings Bank Sunset Classic Morris Township, mzrace@OYMP.net, OYMP.net 10/1/11 2nd Annual Soles for Faith Newark, 908-902-8587, mzrace@OYMP.net, OYMP.net 10/9/11 CJ Strides for Babies Walkathon Jersey City, 908902-8587, mzrace@oymp.net, oymp.net 10/30/11 9th Annual Safe Dating Challenge Convent Station, 908-902-8587, mzrace@OYMP. net, OYMP.net 11/6/11 7th Annual Run with the Vikings 5K Monmouth Junction, 732-718-6051, ggcfsafe@comcast.net, rwtv5k.com 11/24/11 Ashenfelter 8K Classic & 1 Mile Romp Glen Ridge, 973809-9311, dan@dtmurphy.com, ashenfelterclassic.com

NEW YORK Cycling

5/1/11 2011 TD Bank Five Boro Bike Tour New York, info@ bikenewyork.org, bikenewyork. org/rides/fbbt/index.html

5/8/11 Gran Fondo New York New York, 2129334033, info@granfondony. com, granfondony.com 6/5/11 Tour de Brooklyn Brooklyn, events@transalt.org, tourdebrooklyn.org 6/18/11 10th Annual Whiteface Mountain Uphill Bike Race Wilmington, NY, 518-946-2255, info@whitefacerace.com, whitefacerace.com 7/10/11 Tour de Queens Queens, events@transalt.org, tourdequeens.org 8/13/11 Wildcat Epic 100 Bike race New Paltz, 845 256 8073, gunter@adventure-junction. com, wildcatepic.com 8/19/11 BetterRide Downhill Mountain Bike Camp TBA, 970-335-8226, Info@ BetterRide.net, BetterRide.net 9/18/11 NYC Century Bike Tour New York, events@transalt.org, nyccentury.org 9/25/11 Bike MS Southern NYC 2011 NYC, bikeMSnyc.org,

Marathon/ Half Marathon 5/1/11 Long Island Marathon and Half Marathon Uniondale, 516-0572-0248, racedir@thelimarathon.com, thelimarathon.com Urban Athletics Marathon and Half Marathon Training New York, Macari, info@ urbanathleticsnyc.com, 5/7/11 North Face Endurance Challenge Bear Mountain Bear Mountain, endurancechallenge@ hawkeyeww.com, thenorthface. com/endurancechallenge

NYRR New York Mini 10K June 11 | New York This year marks the 40th running of the New York Road Runners staple. The women’sonly event in Central Park attracts a strong international field, but it’s more about celebrating the heritage of women’s running and the women age-groupers who make up the majority of the field. Nyrr.org

90 Competitor May 2011

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competitor.com 91

CALENDAR [ northeast ]

Event Spot Light Bicycles Battling Cancer June 12 | Boston The ride features three point-topoint courses of various distances (100, 62 or 30 miles) that all finish up at Boston College.

The challenging century route starts in Worchester, and all three offer scenic riding along country roads. Cancer.org

5/29/11 Buffalo Marathon and Half Marathon Buffalo, 716-6945154, BeishSearch@cs.com, BuffaloMarathon.com

9/24/11 Hamptons Marathon and Half-Marathon East Hampton, diane@hamptonsmarathon. com, hamptonsmarathon.com

jackrabbitsports.com

aol.com, eventpowerli.com

JackRabbit Swim Level I-Efficient Technique New York, jackrabbitsports.com

Prospect Park Mother’s Day Duathlon Brooklyn, contact@ citytri.com, citytri.com

/12/11 Lake Placid Marathon and Half Marathon Lake Placid, 518-524-1960, info@ lakeplacidmarathon.com, LakePlacidMarathon.com

10/2/11 Wineglass Marathon Corning, 607-974-4668, marathon@ wineglassrunningclub.com, wineglassmarathon.com

JackRabbit Swim Level IITechnique & Endurance New York, jackrabbitsports.com

TROOPER BIATHLON West Hurley, nytri.org,

JackRabbit Swim Level IIIEndurance & Speed New York, jackrabbitsports.com

5/15/11 QUEENS BIATHLON Queens, nytri.org,

5/3/11 JackRabbit Swim Level I-Efficient Technique Brooklyn, jackrabbitsports. com

5/21/11 Tiger Duathlon Buffalo, NY, 716-830-6713, eclipsemultisport@gmail.com, TRIWNY.com

5/4/11 JackRabbit Swim Level II-Technique & Endurance Brooklyn, jackrabbitsports.com

6/4/11 Brian Moorman PUNT Triathlon Buffalo, 716-8306703, eclipsemultisport@ gmail.com, TRIWNY.com

5/5/11 JackRabbit Swim Level IIIEndurance & Speed Brooklyn, jackrabbitsports.com

JackRabbit 5-Week Open Water Swim Intensive Brighton Beach, jackrabbitsports.com

6/23/11 Mossman Lake Placid Multisport Training Camp 2010 Lake Placid, 203 530 3650, ironmancrt@aol.com, teammossman.com

5/7/11 SPRING RELAY New York, nytri.org,

JackRabbit One Day Open Water Swim Workshops Brighton Beach, jackrabbitsports.com

6/25/11 North Country Triathlon Hague, info@northcountrytri. com, northcountrytri.com

Patanella’s Pancake Sprint Triathlon Staten Island,

6/26/11 NORTHERN DUTCHESS

8/21/11 Divas Half Marathon at Long Island Uniondale, continentalroadracing.com 8/25/11 Self-Transcendence Marathon Nyack, 718-297 2556, ny@srichinmoyraces.org, srichinmoyraces.org/us 9/4/11 Monster Marathon and Half Marathon Virgil, 607-6594686, rmh12@cornell.edu, fingerlakesrunners.org 9/18/11 Rochester Marathon & Half Marathon Rochester, 585264-1480, nmau@arthritis.org, rochestermarathon.com

10/9/11 Mohawk-Hudson River Marathon and Half Marathon Albany, 518810-8427, racedirector@ mohawkhudsonmarathon.com, mohawkhudsonmarathon.com 10/16/11 The Empire State Marathon and Half Marathon Syracuse, 315-403-8268, info@ empirestatemarathon.com, empirestatemarathon.com 11/6/11 ING New York City Marathon New York, 212-423-2249, marathonmailer@nyrrc.org, ingnycmarathon.org

Multisport 5/2/11 JackRabbit Nautica NYC Tri Training Program Brooklyn,

5/8/11 Carl Hart Mother’s Day Duathlon Islip, eventpower@

greenbrookracing@aol.com, greenbrookracing.com/ PAWLING TRIATHLON Pawling, nytri.org, 6/5/11 Town of Islip Great South Bay East Islip Marina, eventpower@aol.com, eventpowerli.com 6/12/11 Hopewell Triathlon Hopewell Jct, 845-505-1211, tim@ espraces.com, hopewelltri.com New York Biathlon Series #1 Suffern, nytri.org, New York Triathlon Series #1 Suffern, nytri.org,

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92 Competitor May 2011

competitor.com 93

CALENDAR [ NORTHEAST ]

Event Spot Light Litchfield Hills Road Race June 12 Litchfield, Conn.

As you’d expect from a race that’s running is 35th edition this year, the Litchfield Hills Road Race is filled with tradition.

From the firing of the cannon by the Litchfield Artillery to the course’s infamous hills, this event has managed to retain its smalltown charm while becoming an international event.

Lhrr.com

94 Competitor May 2011

HOSPITAL DUATHLON Stanfordville, nytri.org,

HUDSON VALLEY BIATHLON Saugerties, nytri.org,

STATEN ISLAND TRIATHLON Staten Island, nytri.org,

org, us.srichinmoyraces.org/ nyswimrun

NORTHERN DUTCHESS HOSPITAL TRIATHLON Stanfordville, nytri.org,

HUDSON VALLEY TRIATHLON Saugerties, nytri.org,

8/27/11 Esopus Triathlon Tour Esopus, esopuspreservation. org

9/24/11 Nickel City Elite Championship Triathlon Buffalo, NY, 716-8306703, eclipsemultisport@gmail. com, TRIWNY.com

QuakerMan Triathlon & Duathlon Orchard Park, NY, 716-830-6703, eclipsemultisport@gmail.com, TRIWNY.com 7/9/11 Liberty Island Swim New York, info@nycswim.org, nycswim.org 7/10/11 Mighty North Fork Triathlon Southold, eventpower@aol. com, eventpowerli.com 7/17/11 TRI ‘N DU PUTNAM DUATHLON Carmel, nytri.org, TRI ‘N DU PUTNAM TRIATHLON Carmel, nytri.org, 7/24/11 Columbia Muddy Buddy New York Stony Point, 1-800311-1255, http://muddy-buddy. competitor.com/register/, muddybuddy.com

Ironman Lake Placid Lake Placid, 352-243-0948, ironmanlakeplacid.com 7/31/11 CENTRAL PARK TRIATHLON New York, nytri.org, Pittsburgh Triathlon and Adventure Race, Sprint distance Pittsburgh, 856-468-0010, nsemmel@ piranha-sports.com, piranhasports.com 8/13/11 West Point ToughKids” Triathlon” West Point, 845325-3439, wptri@yahoo.com, westpointtri.com 8/14/11 New York Biathlon Series #2 Suffern, nytri.org, New York Triathlon Series #2 Suffern, nytri.org, 8/21/11 STATEN ISLAND DUATHLON Staten Island, nytri.org,

8/28/11 Runner’s Edge -TOBAY Triathlon Oyster Bay, 516-3497649, spolansky@aol.com, runnersedgetobaytriathlon.com 9/4/11 New York City Biathlon New York, nytri.org, 9/10/11 VASSAR BROTHERS MEDICAL CENTER DUATHLON Pleasant Valley, nytri.org, VASSAR BROTHERS MEDICAL CENTER TRIATHLON Pleasant Valley, nytri.org, 9/11/11 Mighty Hamptons Olympic Tri Sag Harbor, 631-2837400, eventpower@aol.com, eventpowerli.com Self-Transcendence SwimRun at Lake Welch Beach Stony Point, 516-710-8084, nyswimrun@srichinmoyraces.

10/1/11 MightyMan Sprint Triathlon Montauk, 631-283-7400, eventpower@aol.com, eventpowerli.com 10/2/11 CENTRAL PARK BIATHLON New York, nytri.org, MightyMan Olympic Triathlon Montauk, 631-2837400, eventpower@aol.com, eventpowerli.com 10/23/11 Carl Hart Fall Duathlon Islip, eventpower@aol.com, eventpowerli.com

OUTDOORS 10/2/11 Bike MS Southern NY Tarrytown, bikeMSnyc.org,

RUNNING 5/1/11 Riverdale Y 5k & 10k Riverdale, 718-548-8200 ext.241, LBruskin@RiverdaleY. org, riverdaley.org 5/2/11 March for Babies Buffalo, Binghamton, Central Valley, Geneva, Ithaca, Hyde Park, Liverpool, Mayvill, NYC, Olean, Whi, marchforbabies.org 5/7/11 Run for the Young Rochester, 585-328-3228 x1240, church@dor.org, dor.org/ec/youthministry/ programsandevents/ runfortheyoung.htm 5/13/11 Ragnar Relay New York Woodstock to New York City, info@ragnarrelay.com, ragnarrelay.com/race/newyork 5/14/11 Urban Dare NY New York, 202 285-4510, kkeefe@urbandare. com, urbandare.com 5/15/11 2nd annual Spring MAY-hem 5K Hudson, 518-861-6350, springmayhem5k@yahoo.com,

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CALENDAR [ NORTHEAST ] March for Babies Albany, Amsterdam, Oneonta, marchforbabies.org 5/21/11 The Original Mud Run New York, info@theoriginalmudrun. com, theoriginalmudrun.com/ 5/22/11 10th Annual NYPD Memorial 5K Run New York, 212-9783732, NYPDRC@Verizon.net, NYPDMemorialRun.com March for Babies Rochester, marchforbabies.org 6/5/11 34rd Annual Whiteface Mountain Uphill Foot Race Wilmington NY, 518-946-2255, info@whitefacerace.com, WhitefaceRace.com Riverdale Ramble Bronx, 1 718 362 0606, lasagnaiphone@ gmail.com, vctconline.com 6/18/11 Columbia Muddy Buddy Buffalo Ellicottville, 1-800311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com 6/26/11 2nd Annual Katie’s Run New Hyde Park, 516-352-7854, mike@ nhpfh.com, katiesrun.com/ The North Face GOGI 10K New York, ray@rayfuscoinc. com, getoutsidegi.com/ 8/14/11 Run for Kiva Brooklyn, NY, 718.788.6276, brooklynrrc@ aol.com, active.com/running/ brooklyn-ny/run4kiva-5k-2011 8/20/11 Turning Stone Races Verona, 401-437-8881, brewer@ eidentsports.com, active.com 8/27/11 14th annual Altamont 5K Altamont, 518-861-6350, altamont5k@nycap.rr.com, altamont5k.org 9/4/11 3rd Annual World Trade Center Run to Remember New York, 212-696-6869, info@ wtcruntoremember.com, wtcruntoremember.com/ World Trade Center Run to Remember 5K New York, 212-696-6869, tom@ wtcruntoremember.com, wtcruntoremember.com

96 Competitor May 2011

PENNSYLVANIA CYCLING

6/4/11 Mount Joy Road Race Mount Joy, proamcycling.com 6/10/11 BetterRide Mountain Bike Skills Camp Pittsburgh, 970335-8226, Info@BetterRide. net, BetterRide.net 6/11/11 NYRR New York Mini 10K New York, NYRR.org 6/25/11 Brownstown Road Race Brownstown, proamcycling.com 7/30/11 Kirkwood Road Race Kirkwood, proamcycling.com 8/20/11 Team LIVESTRONG Challenge Philly Blue Bell, teamlivestrong@livestrong. org, teamlivestrong.org

6/12/11 1/2 Sauer 1/2 Kraut Marathon Wyomissing, stephanweiss@comcast.net, uberendurancesports.com 8/21/11 Drake Well Marathon Titusville, jbeechey@ zoominternet.net, drakewellmarathon.com 9/11/11 Lehigh Valley Hospital Marathon Allentown, g.yasso@vianet.org, vianet.org/ events/marathon 9/18/11 Erie Marathon at Presque Isle and Half Marathon Erie, 814-898-4472, eriemara@ yahoo.com, eriemarathon.org Rock ‘n’ Roll Philadelphia Half Marathon Philadelphia, 800-311-1255, rnrphilly@ competitorgroup.com, runrocknroll.com

MULTISPORT

9/10/11 Milton Harvest Festival 28 Mile Bike Ride Milton, 570742-8736, jeff@coupagency. com, miltonharvestfestival. com/races/bikerace.php

6/5/11 Black Bear Triathlon Olympic Distance Lehighton, 856-468-0925, info@cgiracing. com, cgiracing.com

MARATHON/ HALF MARATHON

Black Bear Triathlon Sprint Distance Jim Thorpe, 856-4680925, info@cgiracing.com, cgiracing.com

5/1/11 Gettysburg North-South Marathon Gettysburg, 866329-9382, racedirector@ gettysburgnorthsouth marathon.com, gettysburg northsouthmarathon.com 5/7/11 River Towns Marathon and Half Marathon Danville, montourrec@mac.com, rtmarathon.com 5/15/11 Bob Potts Heritage Rail Trail Marathon York, 717-650-7556, bobpottsmarathon@yahoo. com, bobpottsrun.com Dick’s Sporting Goods Pittsburgh Marathon and Half Marathon Pittsburgh, 412-392-1021, info@ pittsburghmarathon.com, pittsburghmarathon.com Pocono Mountain Run For The Red Marathon Pocono Mountains, 570-476-3800, bwerts@co.monroe. pa.us, poconomarathon.org 6/4/11 God’s Country Marathon Coudersport, 888-7688372, potter@penn.com, godscountrymarathon.com

Independence Triathlon Quakertown, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 6/18/11 Oyster Urban Adventure Race Pittsburg, 877-3282783, info@tppevents.com, OysterRacingSeries.com 6/25/11 2011 Philadelphia Insurance Triathlon - Sprint Distance and Kids Race Philadelphia, 610-687-3955, barb@phillytri. com, phillytri.com Philadelphia Insurance Sprint Triathlon Philadelphia, phillytri.com 6/26/11 2011 Philadelphia Insurance Triathlon - Olympic Distance Race Philadelphia, 610-687-3955, barb@phillytri.com, phillytri.com Philadelphia Insurance Olympic Triathlon Philadelphia, info@phillytri. com, phillytri.com Philadelphia Insurance Triathlon Philadelphia, phillytri.com

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CALENDAR [ NORTHEAST ] 7/10/11 Go Diva Triathlon Philadelphia, 856-308-7522, mredrow@cgiracing.com, cgiracing.com 7/17/11 Patriot’s Triathlon, Sprint Bath, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 7/31/11 Pittsburgh Triathlon and Adventure Race, adventure race Pittsburgh, 856-4680010, nsemmel@piranhasports.com, piranha-sports. com

6/11/11 The Original Mud Run Philadelphia, info@ theoriginalmudrun.com, theoriginalmudrun.com/ 6/19/11 Father’s Day 5K/10K Pittsburgh, (412) 572-6830, jerryl22002@yahoo.com, fathersday5k.com/index.html

RHODE ISLAND CYCLING

Pittsburgh Triathlon and Adventure Race, International distance Pittsburgh, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com

6/5/11 Ocean State Tour de Cure Narragansett, Rhode Island, 401-351-0498 x 3499, mnetto@ diabetes.org, main.diabetes. org/Oceanstatetour

8/7/11 SheROX Triathlon Philadelphia, PA Philadelphia, barb@phillytri.com, sheroxtri. com

6/6/11 Ocean State Tour de Cure Narragansett, Rhode Island, 401-351-0498-x-3499, mnetto@ diabetes.org, main.diabetes. org/Oceanstatetour

8/21/11 Cannonman Triathlon Bedford County, nsemmel@ piranha-sports.com, piranhasports.com

MARATHON/ HALF MARATHON

9/18/11 Marshman Triathlon Downingtown, 856-468-0010, nsemmel@piranha_sports. com, piranha-sports.com 10/2/11 IRONMAN 70.3 - Pocono Mountains Stroudsburg, matt@phillytri.com, ironmanpoconomountains. com/home 10/16/11 TriRock Gettysburg Hanover, 1-800-311-1255, trirock@ competitorgroup.com, trirockseries.com

OUTDOORS 10/1/11 Urban Dare Philadelphia Philadelphia, 202 285-4510, kkeefe@urbandare.com, urbandare.com

RUNNING 5/1/11 Blue Cross Broad Street Run Philadelphia, 215-6833594, BSRHELP@AIM.COM, broadstreetrun.com 5/21/11 Pennsylvania Wilds Relay Snow Shoe, paul@ timberlineevents.com, pawildsrelay.com

98 Competitor May 2011

6/4/11 Rothrock Trail Challenge State College, rothrockchallenge.com

5/1/11 American Cancer Society Determination: Cox Providence Rhode Races Marathon, Half Marathon, and 5K Providence, 603-4714124, holly.maki@cancer.org, acsdetermination.org

MULTISPORT 7/10/11 Amica Ironman 70.3 Rhode Island Providence, 401-4378881, brewer@eidentsports. com, ironmanrhodeisland.com

8881, jwhite@eidentsports. com, rhoderaces.com 5/5/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 5/12/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 5/19/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org St. Pats 5K & Parade Providence, 401-952-6333, stpats5k.com 5/21/11 Narrow River Road Race Narraganset, 401-783-6277, richard@rbgrant.com, narrowriver.org 5/26/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 5/28/11 10K Run By the Bay & 5K Walk for Dyslexia Warwik, 401-781-7953, stevemc007@ cox.net, dyslexiari.org 6/2/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 6/5/11 Rhody 5K Road Race Lincoln, 401-723-3200---, rhody5k@ twinriver.com, rhody5K.com

7/11/11 Amica Ironman 70.3 Rhode Island Providence, 401-4378881, brewer@eidentsports. com, ironmanrhodeisland.com

6/9/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org

9/24/11 Amica 19.7 Newport Middletown, 401-437-8881, brewer@eidentsports.com, amicatriathlonseries.com/ Newport/

6/11/11 Matthew Siravo Memorial 5K Run/Walk for Epilepsy Kingston, 401-789-7330, rsiravo@ cox.net, mattyfund.org

9/25/11 Amica 19.7 Newport Middletown, 401-437-8881, brewer@eidentsports.com, amicatriathlonseries.com/ Newport/

RUNNING 5/1/11 Cox Providence Rhode Races Providence, 401-437-

6/16/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 6/19/11 Will Speck Memorial Race 5K Cranston, 401-714-0168, willspeckmemorial@hotmail. com, willspeckmemorial.org

The Run Is A Beauty.

The Party Is A Beast.

Disney Wine & Dine Half Marathon Weekend 9/30–10/1/2011 Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot® afterparty and an exclusive finisher medal!

Register at runDisney.com S&R-10-15970 © Disney

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CALENDAR [ NORTHEAST ] 6/20/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org

ASK ANY MARATHON SPORTS EMPLOYEE WHAT THEY THINK ABOUT THE MINIMALIST RUNNING TRUISM LESS IS MORE AND GUESS WHAT YOU’LL HEAR: “WE’VE BEEN SAYING THAT FOR YEARS...”

COME VISIT BOSTON’S ORIGINAL HOME FOR MINIMALIST RUNNING TO GET EXPERT ADVICE ON FORM, FIT, AND WHAT IS RIGHT FOR YOU: MARATHON SPORTS.

6/23/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 7/4/11 42nd Annual Arnold Mills Four Mile Road Race Cumberland, 401-6580831, kenwood2@cox.net, arnoldmillsparade.com 7/7/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 7/9/11 Little Compton Road Race Little Compton, 401-635-8472, ucclcri@cox.net,

11 TIME WINNER

WWW.MARATHONSPORTS.COM BO S T O N B R O O K L IN E C AM B R I D G E M E L R O S E N O R W E L L W EL L ES L E Y

7/14/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 7/21/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org 7/28/11 Red Rooster Ramble 5 Mile Road Road Race Series Warren, 978-502-0085, dasimrun@yahoo.com, rirr.org

KARA GOUCHER

VERMONT CYCLING

6/2/11 Tour de Kingdom Derby, 802334-8511, nschneeberger@ orleansrecreation.org, tourdekingdom.org

Supermom

7/30/11 Ride to Cure Diabetes Burlington, 214-912-2648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html 7/31/11 Ride to Cure Diabetes Burlington, 214-912-2648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html Photo by Lester Cacho

Follow Kara’s quest to the Olympics while she juggles new life challenges.

8/6/11 Bike MS: Green Mountain Getaway Castleton, 800-344-4867, bikemsgne@nmss.org,bikemsgne.org 8/7/11 Bike MS: Green Mountain Getaway Castleton, 800-344-4867, bikemsgne@nmss.org,bikemsgne.org

100 Competitor May 2011

8/10/11 CharityTreks Burlington, mark@charitytreks.org, charitytreks.org

MARATHON/ HALF MARATHON 5/29/11 American Cancer Society DetermiNation: KeyBank Vermont City Marathon Burlington, 603-471-4124, holly.maki@cancer.org, acsdetermination.org

MULTISPORT 5/7/11 Tough Mudder New England - Saturday West Dover, 7186436171, info@toughmudder.com, toughmudder.com 5/8/11 Tough Mudder New England - Sunday West Dover, 7186436171, info@ toughmudder.com, toughmudder.com

USAT Sprint National Championship Burlington, 719-597-9090-ext-11, nationalevents@ usatriathlon.org, usatnationalevents.org 8/28/11 Branbury Classic Triathlon Salisbury, 802-462-2999, jerrod@rushtonsports.com, rushtonsports.com

RUNNING 5/1/11 Champlain Classic Shelburne, 802985-9551, bcieplicki@shrlburnevt.org, champlainclassic.com 5/2/11 Middlebury Maple Run The Sweetest Half Middlebury, baystateevents.com 5/7/11 Adamant 20 Miler Run or Ride Adamant, 802-223-2733, ERyea@aol.com, cvrunners.org

6/26/11 Vermont Sun Triathlon #1 Salisbury, 802-462-2999, jerrod@rushtonsports.com, rushtonsports.com

5/15/11 Shires of Vermont Marathon Bennington, 802-442-4414, info@ shiresofvermontmarathon.com, shiresofvermontmarathon.com

7/17/11 Fairlee Triathlon Fairlee, eric@streamlineevents.com, fairleetri.com

5/21/11 Dandelion Run Derby, 802334-8511, nschneeberger@ orleansrecreation.org, dandelionrun.org

Vermont Sun Triathlon #2 Salisbury, 802-462-2999, jerrod@rushtonsports.com, rushtonsports.com 8/7/11 Kingdom Triathlon/ Aquaman Morgan, 802334-8511, nschneeberger@ orleansrecreation.org, kingdomtriathlon.org Lake Dunmore Triathlon Salisbury, 802-462-2999, jerrod@rushtonsports.com, rushtonsports.com 8/20/11 USAT Age Group National Championship Burlington, 719-597-9090 ext 118, nationalevents@usatriathlon. org, usatnationalevents.org USAT Sprint National Championship Burlington, 719-597-9090 ext 118, nationalevents@usatriathlon. org, usatnationalevents.org 8/21/11 USAT Age Group National Championship Burlington, 719-597-9090-ext-11, nationalevents@usatriathlon. org, usatnationalevents.org

5/22/11 Fight for Air Climb Bennington Monument Bennington, lungusa.org 5/29/11 KeyBank Vermont City Marathon and Relay Burlington, 802-863-8412, info@runvermont.org, vermontcitymarathon.org 6/18/11 Green Mountain Relay Jeffersonville to Bennington, 303-800-5353, paul@ timberlineevents.com, greenmountainrelay.com 7/3/11 Montpelier Mile Montpelier, 802-229-9409, thefolks@ onionriver.com, onionriver.com 7/9/11 Bear Swamp Run Middlesex, 802-223-7351, nrobinson@ comcast.net, cvrunners.org 7/10/11 Mad Marathon and Half Marathon Waitsfield, 802496-5393, info@madmarathon. com, madmarathon.com

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MARKETPLACE [ NORTHEAST ]

SPORTS MEDICINE

We’re an outpatient clinic where athletes are treated by athletes.

We provide the utmost in quality one-on -one care for elite athletes as well as the weekend warrior. We specialize in applying manual techniques along with the proper exercise prescription to correct biomechanical faults and eliminate pain.

Services include: • Video gait analysis • Orthotic casting • Footwear prescription • Motion capture bike fittings

If you are an athlete who is side-lined because of pain or want to get that competitive edge, we are here for you! Treatment is tailored to your specific needs, and may include chiropractic manipulation, Active Release Techniques® (ART), Kinesio Taping,® Graston®, massage, foam rolling, specific exercises and orthotics.

Biomechanic Gait Analysis and functional testing help determine your treatment needs.We are the PLACE to start for your health care needs.

Holly A. Fitzgerald, MSPT, Board Certified in Orthopedics 110 Florence St. Malden, MA 781.321.7000 208 W. Cummings Park, Woburn, MA 781.721.7600 fitzgeraldpt.com

Dr. Victoria VanNederynen and Dr. Bradley Weiss 264 N. Main St., Natick, MA 01760 508.655.9008 PerformanceHealthCenter.com

We offer computerized video motion analysis of running (as well as other sports), SpinScan™ cycling analysis, and VO2 max testing. The services at our Weight Management Center include nutrition counseling for those who wish to lose weight and others who are looking to gain muscle. We also offer Metacheck,™ which is a device that measures metabolic rate. Our Worcester location, considered our “Sports Center,” is the only facility in Central Massachusetts that provides a combination of physical therapy and chiropractic assistance.

A private practice devoted to the prevention, evaluation and treatment of the foot and foot-related injury. Treatment may include medication, surgery and orthotics (prescription corrective devices worn inside the shoe). Dr. Robinson specializes in sports-related problems of the foot and ankle, but he is also available to help with ingrown nails, corns, bunions or any other foot problems.

Jon M. Dooley, MSPT • Peter Viteritti, MS, DC Joseph Magdis, BA, PTA, CSCS Worcester 508.459.5000 • Shrewsbury 508.753.7780 Woburn 781.569.0455 • GreendalePT.com

Dr. Michael A. Robinson, DPM, MPH 1443 Beacon St., Brookline, MA 02446 617.277.2662 67 Union St., Suite 310, Natick, MA 01760 • 508.653.8888 SportsPodiatry.com

10 years ago, we were started by two practitioners who’d “had enough” of the standard rehab offered to athletes. We’ve grown into a full service specialized rehabilitation, strength and conditioning center servicing recreational athletes all the way to professional.

Our techniques include: Muscle Activation Techniques, Active Release Techniques, Clinical Kinesiology and Accelerated Recovery Stimulator (ARPwave) the only public accessible unit in MA. Other services: •Performance enhancement and personal fitness training •Strength training •Taping •Orthotic fabrication. We’ve been used as a last resort for many patients and referring physicians/therapists and have received praise for our care and results.

Our physicians specialize in maintaining the musculoskeletal health of our patients, so that they can achieve an active, pain-free lifestyle at any age. We are at the forefront of orthopedic surgery and medicine, and bring to our patients the most up-to-date treatments and surgical techniques.

Our physicians have specialty fellowship training in the following areas: Sports medicine and Total knee and hip replacement surgery, hand and upper extremity surgery, minimally invasive surgery, physical medicine and rehabilitation

Dr. John Marchese • Dr. Timothy Morgan • Dr. Laura Jansen Kristen McCormick-Marchese & Peter Petrov, Strength Coaches 208 West Cummings Park, Woburn, MA 01801 • 781-721-7600 MarcheseSportsTherapy.com • arpwaveboston.com Marathon was established to create a comfortable environment for physical therapy and sports medicine services, using the skills of physical therapists, athletic trainers, exercise physiologists, certified strength and conditioning specialists, massage therapists and personal trainers. Our comprehensive approach facilitates rapid return to function and prevents future injury. Whether you are a recreational jogger or competitive triathlete, our staff is welltrained and equipped to correct gait or technique deviations, fabricate orthotics and treat injuries.

425 Centre St., Newton, MA 617.244.1990 250 E. Main St., Norton, MA 508.285.5533 99 Vanderbilt Ave., Norwood, MA 781.352.5400 MarathonPhysicalTherapy.com

102 Competitor May 2011

MANHATTAN: 1065 Park Ave. 212.289.0700 LONG ISLAND: 2731 Cresent St. 718.204.0548 manhattanorthopedic.com

MAURLIFE THERAPEUTICS, THERAPEUTICS, LLC LLC MAURLIFE

Feldenkrais® • Myofascial • Craniosacral Therapy • Visceral Manipulation • Medical Massage • LDT Specialties: recurrent and repetitive injuries, rotator cuff, hip,knee & ankle pain, tendonitis, neck back pain, plantar fasciitis, nerve entrapments.

Maury Christie, LMT, GCFT, licensed massage therapist, Certified Feldenkrais Practitioner, Osteopathic manual therapist - helping athletes and performers resolve complex injuries and improve performance for 20 years. Major credit cards accepted. Introductory Special: 50% Off the Second Session.

928 Broadway, Suite 704 (21st near N,R,W,Q,F,V,4,5,6) 212.533.4068 • pain-relief-nyc.com • maurlife@gmail.com

[ NORTHEAST ] MARKETPLACE

4"

To advertise in Marketplace, contact Alex Jarman ajarman@competitorgroup.com

858-768-6769

SPORTS MEDICINE Dr. Silverman practices advanced technologies aimed at resolving muscle adhesions, scar tissue, disk herniation, and an FDAapproved cold laser for pain and inflammation reduction. Taking a “whole-listic” approach to treating his patients means he takes into consideration your lifestyle, activities and dietary habits while resolving physical injuries. He is fully certified in Active Release Technique® , Graston Technique®, and a certified exercise specialist. He also offers Kinseo Taping®. Come in for a complimentary comprehensive sports performance analysis.

“Where patients’ results matter most”

280 Dobbs Ferry Rd., Ste. 204, White Plains, NY 10607 914.287.6464 • DrRobertSilverman.com

To advertise in the Sports Medicine Guide, call

Chip McLaughlin 978.236.1001 Katie Campbell 917.699.1185 competitor.com competitor.com 103 103

The Long Run By scott Jurek

Eating on the Run:

s avid runners, most of us know that we should ingest carbohydrates when we complete training runs longer than 90 minutes or compete in longer races, from the 15K to an ultramarathon. But how much is too much or not enough?

While debate exists over how carbohydrates affect the body, the scientific theory I tend to side with these days is the central governor theory, or what happens to the central nervous system when we eat carbohydrates. When we run for longer than two hours at race pace, our bodies must use both stored fat and carbohydrates, or glycogen, for fuel.

Unfortunately, glycogen reserves last for only 60 to 90 minutes; after that, the body turns to stored fat. To fend off fatigue, the nervous system needs glucose to keep stimulating and firing the muscles, otherwise performance suffers; on the extreme end, we bonk and see stars. Our bodies can be trained to burn fat while running at fast paces, but at some point, carbohydrates are needed to give the nervous system a jolt.

Now that it’s understood why it’s necessary to take in carbohydrates while running, it’s back to the main question: How many? The No. 1 factor in determining how many carbohydrates an endurance athlete should eat while running is body mass—that’s right, step on the scale and the question will be answered.

To put it simply, the heavier the runner, the more glucose he needs

104 Competitor May 2011

to fuel his muscles and vice versa.

Don’t try to eat the same amount on the run as your smaller or larger training partner.

Over the years, with trial and error and plenty of research on carbohydrate intake, I have found the following formulas work for almost all endurance athletes: Body weight in kilograms (BW in lbs/2.2) X 0.7 = grams of carbohydrates per hour Body weight in kilograms (BW in lbs/2.2) X 1.0 = grams of carbohydrates per hour These two formulas will calculate a high end and a low end to yield a range for appropriate hourly carbohydrate intake while training or racing.

The range can be adjusted based on individual differences and effort level. For efforts lasting 90 minutes to three hours, where a majority of the effort is at lactate threshold (85 to 90 percent of maximum effort) or 10K to 15K race pace, I recommend using the lower end of the range. For longer efforts lasting three hours or more, where a majority of the effort is below lactate threshold, use the upper end of the range. As the effort level goes up, most runners find it harder to ingest carbohydrates at the upper end

of the range due to decreased blood flow to the digestive system. The key point is to experiment with the range and find out what amount works best for you, your effort level and the duration of the race or training run.

It’s time to put the results from above to use: Find out how many grams of carbohydrates are in your favorite running foods—whether they are sport foods, such as gels or sports drinks, or good old-fashioned whole foods. On training runs, practice taking the recommended amount of carbohydrates in regular 20- to 30-minute intervals so that the nervous system receives a steady flow of glucose throughout the hour.

The first carbohydrates can be taken right before the run or 20 to 30 minutes into the run. The most important aspect is that carbohydrate intake should be steady and consistent. Don’t wait until you feel hungry or see stars before carbing up because by then it’s too late. As the old saying goes, “Eat early and eat often!”

Based in Boulder, Colo., Scott Jurek is a seven-time winner of the Western States 100-mile trail run. Read more from Scott at Competitor.com.

Photo by Brad Kaminski

A

How Much is Enough?

pacific West [

]

INSIDE: Lindsay Allen’s Pick for Best SF View Page 68

Photo by John Segesta

San Diego’s Hot New Fusion Workout Page 70 Famed LA Swim Coach Gerardo Barrios’ Tips Page 72

competitor.com 65

w e n probiotic

fruit

yogurt

blends

Healthy and refreshing yogurt drinks.

[ PACIFIC WEST ] ON THE RADAR m NEWS

One Pool, One Day, 2,462 miles

Race Ready

Swim Photo by John Segesta; Run Photo by iStockphoto.com/Maridav

Editor’s picks for must-do races in the Pacific West.

Want to spend quality time with the family while squeezing in some endurance fun? Check out the Deschutes Dash Weekend Sports Festival on July 16 and 17 in Bend, Ore. Saturday’s festivities include an Olympicdistance triathlon, Olympic-distance duathlon and a 10K run. Sunday’s events include a sprint-distance triathlon and duathlon, and a 5K run. The best part of this fitness-centered weekend is that it offers some truly kid-friendly events, such as the CopaKids Splash ‘n’ Dash for athletes ages 3 to 10.

Deschutesdash.com

The race is a great option for those looking to improve their openwater swim skills.

Nestled between Tacoma and Seattle, Wash., is the West Coast town of Des Moines. On Aug. 13, Des Moines’ Saltwater State Park will host the Squidman Aquathon, which includes a quartermile out-and-back swim followed by an optional Squidman 5K. The race is a great option for those looking to improve their open-water swim skills. Squidman is part of the Pacific Aquathon Series taking place throughout coastal Washington this summer. The series also has four other aquathon events to choose from in July and August.

Btomultisports.com

Santa Monica, Calif.’s Bulldog 50K and 25K runs have been challenging trail runners for almost 10 years. Overlooking the glitz of Malibu not far from the hustle and bustle of Los Angeles, the races begin at Malibu State Creek Park on Aug. 27. Expect a stream crossing in Tapia Park, which might be a welcome relief considering past race-day temperatures have ranged from 85 to 108 degrees. In the months leading up to the race, Bulldog race directors offer training runs for runners to meet, greet and train with their competition.

Trailrunevents.com /bd

On May 22 athletes from all over Los Angeles will join forces to swim the distance from Los Angeles to New York City to help raise funds for a free swim instruction program that benefits children living in the Los Angeles area. The Coast-to-Coast Swim Challenge will take place at the Culver City Plunge Aquatic Center.

“Drowning surpasses all other causes of death among children ages 14 and under in California,” Larry Turkheimer, cofounder of the L.A. Tri Club, said in a recent statement. Beyond raising awareness about water safety, the Swim Challenge will also attempt to break a world record. Participants can pay $25 to $65 to swim distances ranging from a half mile to over two miles. More than 1,500 swimmers are expected to participate.

Coast2coastswim.com

@JennaParkerLive Off for a run. Clear the head.

Center the soul. Hurt the legs. Got to love it.

—Jenna Parker, professional triathlete in Los Angeles competitor.com 67

ON THE RADAR [ PACIFIC WEST ] m NEWS

 MY FAVORITE THINGS

Lindsay Allen,

Seattle’s Race for Hearts

a professional runner competing internationally for Adidas, was born in Berkeley, Calif., but grew up in the nearby San Francisco suburb of Pleasant Hill. Allen, who is currently the 10th fastest American woman in the steeplechase, is a member of the McMillan Elite racing team in Arizona.

Although Allen trains in Flagstaff, her “favorite things” are all back home in The Golden State of California.

Best part is, you get a salad and fries with your burger. Go with curly fries!

“Every time I go home, I make sure to run in this park. It’s breathtaking. You’re surrounded by giant redwoods and on a clear day you can see the entire city.”

FAVORITE PLACE TO RE-FUEL

• Flipper’s Gourmet Hamburgers, 2060 Mountain Blvd., Oakland, Calif.

FAVORITE SPORTS SHOP

• Fleet Feet, 45 Crescent Drive, Pleasant Hill, Calif., Fleetfeetpleasanthill.com

“I worked there in high school and, to this day, they still have a really educated, awesome staff.”

FAVORITE RACE

• Stanford Invitational and the Payton Jordan Cardinal Invitational

“I ran my 5K and steeplechase PRs there.” (15:48 and 9:40, respectively)

 TRAIL GUIDE

Umtanum Creek Recreation Area • Yakima, Wash.

Wash., and Yakima, • Between Ellensburg, d. The Canyon was Wash., runs Canyon RoaYakima River. cut and shaped by the

68 Competitor May 2011

About an hour-and-ahalf drive east of Seattle is the Yakima River Canyon, home to the Umtanum Creek Recreation Area and two rugged trails that are ideal for training.

Begin your run by crossing a footbridge over the Yakima River. You might see big horn sheep grazing below. After three miles,

the Umtanum Creek Trail becomes impassable, but the Umtanum Ridge Trail will let you add distance.

Find the trailhead at the L.T. Murray Wildlife Area.

The Ridge Trail is about six miles total with approximately 2,000 feet of climbing. May is the best time to see the wildflowers in full bloom. Wta.org

Seattle-based triathlon team, Ironheart Racing, will host the Ironheart Classic on May 21 to raise funds for friends and families affected by sudden cardiac arrest. A four-mile walk and eight-mile run take place at Marymoor Park in Redmond, Wash., located at 6046 West Lake Sammamish Parkway.

David Watkins, founder of the Ironheart Racing Team and a survivor of sudden cardiac arrest, also chairs the Nick of Time Foundation, the race’s main benefactor.

In partnership with the University of Washington, the foundation provides the Seattle community with free youth cardiac screenings, on-site assessments, readiness drills and educational resources in an effort to reduce and prevent sudden cardiac arrest.

Watkins’ Ironheart Racing team roster has athletes from 25 states and over six countries.

Classic.ironheartracing .com

Lindsay photo by Spencer Allen; Yakima River photo by iStockphoto.com/JensenPhoto; Burger photo by iStockphoto.com/kcline; Seattle photo by iStockphoto.com/SunChan

FAVORITE PLACE TO RUN

• Joaquin Miller Park Skyline-Bayview Trail Oaklandnet.com/joaquinmillerpark; 3594 Sanborn Dr., Oakland, Calif.

ON THE RADAR [ PACIFIC WEST ]

Flo Fusion Fitness

WHERE:

Griffith Park Zoo Parking Lot 2800 East Observatory Ave., Los Angeles This workout includes a 60- to 105-minute bike ride followed by a 15- to 75-minute trail run.

WHO: Fortius Coaching Fortiuscoaching.com

WHAT: Griffith Park Brick Workout

WHEN: Wednesday nights at 5:15 p.m.

70 Competitor May 2011

THE BIKE: Riders take a 15mile roundtrip on the bike path that lines the Los Angeles River.

There are several short, steep climbs in the Hollywood Hills with a three-quarter mile ascent up to the Hollywood Sign and another mile up to the Griffith Park Observatory. Inclines range from 6 to 10 percent. Riders also do three, three-quarter mile surges.

WHY IT WORKS: The trails are hilly and poorly maintained but this all benefits triathletes looking to improve bike-handling skills.

THE RUN: Athletes do a quick transition in the parking lot, lock up their bikes and head out for a 15- to 75-minute road or trail run.

WHY IT WORKS: This is a great opportunity to test if you have enough left in you after the bike to run hard. Because of Griffith Park’s varying terrain, athletes can always find a distance and route that allows them to tailor their training for upcoming races.

Side Dips This side-posture workout really forces you to engage your core muscles—especially as the level of difficulty increases. This exercise should be done on a stability ball. Add cables around the ankles and use dumbbells to increase difficulty.

Complete sets of 10 reps.

• START POSITION: Assume a side-lying position on your elbow and forearm with the side of your foot balancing on the stability ball.

• EXERCISE: Slowly lower your trunk as close to the floor as possible without actually touching the floor.

• STRENGTH TIP: To increase the degree of difficulty you can raise your upper leg and arm and hold them in a static position while performing the side dips.

• END POSITION: Complete the repetition by slowly raising your trunk.

You can sign up for one of Hyacinth’s classes at 2555 Camino Del Rio South, Suite 209, in San Diego.

Flofusionfitness.com

Running Photo by John Segesta, Medicine Ball Photo by iStockphoto.com/gehringj

Try This Group Brick Workout

Flora Hyacinth, a retired three-time Olympian, has recently created her own fitness center and program: Flo Fusion Fitness. The facility will open this month in San Diego. A non-impact program that fuses yoga, Pilates and resistance training to work the core, abs, upper and lower body, Flo Fusion develops the musculoskeletal system by relying on the body to do the bulk of the work. “Most programs target individual body parts,” Hyacinth said, but Flo Fusion targets large and secondary muscle groups.

ON THE RADAR [ PACIFIC WEST ]

Popular Group Swim in L.A. Keeps Athletes on Track Talk to anyone athletes, Roberta Silverman, on the Los Angeles said. “A lot of his approach coaching scene, and comes from years of working in Gerardo Barrios’ the education system with kids. name will likely come He’s so patient and good at up. Owner and head coach of explaining complex concepts.”

Fortius Coaching, Barrios quit Located at the Van Nuys his day job as a Sherman Oaks school assistant Pool, Barrios’ principal in 2010 Tuesday, Wednesto focus on buildday and Thursday ing the company evening swim and the Fortius workouts focus on Racing Team. a variety of areas Barrios has more for improvement at In the pre-season, focus than 10 years of all levels. on counting strokes and personal racing “One of the most controlling your breathing. experience and popular workouts As the triathlon season gets several certificathat I started three unde rway, work on balance tions, including years ago is the and rotation to help with Level 1 USAT CerCoached Group propulsion. tified Coach, Level Swim Workout,” If you’re a beginner: Work 2 USA Cycling Barrios said. “I like on drills and learning how to Coach and ASCA to practice starting use the clock in the water.

Level 2 Swimming all the swimmers If you’re an advanced swimCoach. at once in a race mer: Work on increasing an“Plus, he has simulation 100aerobic ability by doing some a really great yard time trial, or sprinting and then settle in approach to trainhave three to four to find a good rhythm and a ing,” one of his athletes swim in perfect pace for upcoming a lane at once,” events.

Barrios explained.

It’s perfect prep for the sometimes fullcontact race swim.

Gerardo@fortiuscoaching .com; Fortiuscoaching.com.

• 600 N. Catalina Ave. Redondo Beach, Calif.

310-374-9100

• 3328 Pico Blvd.

Santa Monica, Calif.

310-581-6100

Triathlon We’re unique because Lab earns its everything you can get keep in the Los in-store, you can also Angeles area by get online. providing endurance athletes with a large inventory of ence is a big part triathlon products and a of their success. “We knowledgeable staff. host clinics such as the Family-owned and open water swim clinic operated by Lloyd and Te- where newbies come resa Taylor, Triathlon Lab down to the ocean to launched its first store in learn how to properly Redondo Beach in 2004. enter and exit the waThe Santa Monica location ter—we even bring extra will celebrate its third wetsuits for people to anniversary on July 4. borrow.”

“We’re unique because Athletes who purchase everything you can get bikes from Triathlon Lab in-store, you can also also get a free bike fit get online at Triathlonlab. and ongoing tweaks com,” said Carly Johann, as long as they have a retail specialist for the the bike. Triathlon Lab’s Santa Monica store. fit specialists can help She notes that providadjust your position as ing customers with a your ride style changes stellar in-store experiwith more experience.

To submit an item for [ On The Radar ] contact Llogan@competitorgroup.com.

ALL STORIES BY LAUREN VENTURA 72 Competitor May 2011

istock photo by gehringj

Triathlon Lab

Illustration by iStockphoto.com/apatrimonio

BARRIOS’ SWIM TIP

THE PENGUIN CHRONICLES [ BY JOHN BINGHAM ]

I’ve learned that on the days I don’t feel like doing anything, a 30-minute walk is good enough.

One spring, as I hobbled around, a colleague approached me and asked what was wrong. I told him I was just coming off my winter racing season and was in the best shape of my life.

He looked at me with a combination of disbelief and disdain and said: “If you were in any better shape you wouldn’t be able to walk at all!”

That was how it went nearly every spring. Careful planning and cautious scheduling always gave way to over enthusiasm. I could not stand to see a “0” in my logbook. If I started to get faster, I’d double up on the speed work. If running for an hour started to feel easy, I’d run for two. No matter how hard I worked I always felt like I could work a little harder.

This spring, it’s different. I spent nearly all of 2010 injured. I displaced my sacroiliac joint in early January.

But as I recovered from that, I began to have foot pain. Months later it was diagnosed as cuboid subluxation syndrome and I began the prescribed rehabilitation and recovery.

Neither of these injuries were running related. The first was the result of a fall I took years earlier that had weakened my SI joint and the latter was the result of keeping my foot in an awkward position while sitting on a motorcycle during a week-long ride.

In December, I decided to challenge 74 Competitor May 2011

I’m several months into the challenge. myself: I would commit to moving for I can’t remember a time when I felt 30 minutes a day for the first 100 like I’ve learned more about myself, days of 2011. I wouldn’t worry about more about my commitment to being what the activity was, only that it was active, and more about what it’s going intentional movement. I needed to to take for me to live a truly healthy, find a way to be consistent. active lifestyle.

It was clear after a week that the I’ve learned that I’m older than I challenge was going to be more diffiwas when I started running. This cult than I anticipated. I thought I’d might seem obvious since I’ve celsimply extend my normal running and run/walking schedule from four ebrated nearly 20 birthdays since I decided to get healthy, but it wasn’t days a week to seven. That didn’t obvious to me. I thought that I could work. By the beginning of the third just go grab a logbook from 15 years week I was beginning to experience ago and do the same workouts. I the little haunting aches and pains know differently now. that I remembered from earlier I’ve learned that on the days I don’t years. If I was going to be successful in this challenge, I had to change feel like doing anything, a 30-minute walk is good enough. It’s better than my approach. giving up.

I went back to the basics. I went I’ve learned that it’s more important all the way back to the first days of for me to be happy with what I my decision to live an achave done than to worry about tive life. Back then, at 43 what I haven’t done. I’ve also years old and 100 pounds You can read learned that on some days overweight, I had to start by more about John’s walking. I couldn’t walk fast 100-day Challenge at easy is hard and on other and I couldn’t walk far, but I 100dayschallenge.org days hard is easy.

Most importantly, I’ve could walk. learned that the joy I felt so So I swallowed my runmany years ago still burns in ner’s pride. I put it out of my my spirit. head that I had run 45 marathons and an untold number of 5Ks, 10Ks John Bingham, A.K.A. The Penguin, will share his running tales and experiences every month. Have and half-marathons. I told myself the a story of your own to share or a topic you’d like truth: I had to start from scratch.

The Penguin to consider? E-mail him at thepen guin@johnbingham.com.

It’s been an amazing process, and

Illustration by Neil Numberman

Rediscovering My Ambition

Blank.indd 110

4/21/11 11:37 AM

[ pacific West ]

Bike / Run / TRI Events: get out there and race

ARIZONA Cycling

Tempe International Triathlon Tempe, tucsonracing.com

10/8/11 Cochise County Cycling Classic Tucson, 520-745-2033, info@perimeterbicycling.com, perimeterbicycling.com

7/17/11 Mountain Man Sprint Triathlon Flagstaff, mountainmanevents.com

10/23/11 Cactus to Ghost Towns Tucson, 714-267-4591, info@cyclingescapes.com, cyclingescapes.com 11/19/11 Ride to Cure Diabetes Tucson, 214-912-2648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html Team In Training -- The Leukemia & Lymphoma Society Tucson, teamintraining-flp@lls.org,

Marathon/ Half-Marathon 5/14/11 Whiskey Row Marathon Prescott, 928-445-7221 x36, childcare@prescottymca. org, prescottymca.org/ whiskeyrowmarathon 9/24/11 Flagstaff Marathon Flagstaff, 928-214-6331, mountainfun@ flagstaffnordiccenter.com , flagstaffnordiccenter.com/ marathon/marathon.php 10/23/11 Tucson Medical Center Mount Lemmon Marathon Tucson, info@ mountlemmonmarathon.com , mountlemmonmarathon.com 11/6/11 The Women’s Half-marathon and 5K Scottsdale, 727502-9202 ext.300, info@ womenshalfmarathon.com, womenshalfmarathon.com

Multisport 5/15/11

Event Spot Light

8/14/11 Mountain Man Olympic & Half Distance Triathlon Flagstaff, Eddie@ MountainManEvents.com, mountainmanevents.com/ mountainman1.htm Mountain Man Triathlon Flagstaff, mountainmanevents. com 11/6/11 Amica 19.7 Phoenix Peoria, 401-437-8881, brewer@eidentsports.com, amicatriathlonseries.com/ Phoenix/ Blue Water Resort Long and Short Triathlons Parker, mountainmanevents.com Blue Water Triathlon, 11th Annual Parker, Eddie@ MountainManEvents.com, mountainmanevents.com/ bluewatertriathlon.htm 11/20/11 Ford Ironman Arizona Tempe, ironmanarizona.com

CALIFORNIA Cycling

5/1/11 American Diabetes Association Tour de Cure Yountville, 888-DIA-BETE, tour. diabetes.org

calendar com, cyclingescapes.com

Chico Wildflower Century Chico, 530-343-8356, velo@ chicovelo.org, chicovelo.org Wente Vineyards Criterium Livermore, usacycling.org, 5/2/11 Cycling Climbing Camp Santa Monica Mountains Agoura Hills, 714-267-4591, info@cyclingescapes.com, cyclingescapes.com

Rosarito Ensenada Bike Ride Rosarito Beach Baja MX, 877-249-1224, RosaritoEnsenadaBikeRide@ gmail.com, RosaritoEnsenada. com Anderson River Park Century Anderson, centurybikeride. com/

5/7/11 Tour de Cure San Diego San Diego, afleming@diabetes.org, diabetes.org/ sandiegotourdecure American Diabetes Association Tour de Cure San Diego, 888-DIA-BETE, tour. diabetes.org Atlas Peak Challenge Napa, info@trifiniti.com, trifiniti.com Barrio Logan Grand Prix San Diego, 858-495-2454, not given, sdbc.org Breathless Agony Ride Tustin, cyclingpros.com 5/8/11 Fiesta Island Time Trial Series Fiesta Island, fittdirector@sdbc.org, fiestaisland.com

Cat’s Hill Classic Los Gatos, 408-248-8913, usacycling.org, catshill.org Death Valley Road Stage Race 77 Miles Big Pine, everestchallenge.com, Modesto Criterium Modesto , 209-606-6414, teamsmv.com, ncnca.org The Traverse Santa Ana Mountains, countingcoup@ warriorssociety.org, warriorssociety.org/events/ traverse_general_info.html 5/15/11 Tour of California - Follow the Race Nevada City, 714-2674591, info@cyclingescapes. com, cyclingescapes.com AMGEN Tour of California Sacramento, ATOCGeneralInfo@ amgentourofcalifornia.com, amgentourofcalifornia.com

Undiscovered Wine Country California Petaluma, 877-3221667, information@udctours. com, udctours.com/bike-tours/ california/undiscovered-winecountry-pacific-coast/ introduction.h

Auburn Downtown Criterium Auburn, 530-368-1398, usacycling.org, globalbiorhythmevents.com

5/13/11 Kern County Women’s Stage Race Bakersfield, 209-5334996, velopromo.com, ncnca. org

Avenue of the Oaks Metric Century, Half Century & 15 mile ride Fallbrook, avenueoftheoaks.com

5/14/11 Immortal Climbs Series #6 13,000 Agoura Hills, 714-2674591, info@cyclingescapes.

Modesto Road Race Modesto, 209-606-6414, teamsmv.com, ncnca.org Scotts Valley Grand Prix Scotts Valley, ncnca.org 5/21/11 Echelon Napa Gran Fondo Napa, info@echelongranfondo. org, granfondo.org San Diego Century Bicycle Tour Encinitas, 760-632-6843, century@encinitasrace.com, encinitasrace.com/sdc/ 5/22/11

Orange County Duathlon Lake Forest, 949 644-6263, billleach@sbcglobal.net, octri. com Panoche Valley Road Race Hollister, usacycling.org, ncnca. org 5/23/11 Cycling Climbing Camp Santa Monica Mtns Agoura Hills, 714-267-4591, info@ cyclingescapes.com, cyclingescapes.com 5/24/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 5/27/11 Great Western Bicycle Rally Paso Robles, 866-909-4927, info@greatwesternbicyclerally. com, GreatWesternBicycleRally. com 5/28/11 Hearbreak Hundred Frazier Park, embassy@planetultra. com, PlanetUltra.com Immortal Climbs Series #7 - 14,000’ Agoura Hills, 714-2674591, info@cyclingescapes. com, cyclingescapes.com Bicycles Plus/Sierra Nevada Criterium Folsom, usacycling. org, ncnca.org Heartbreak Double Century Palmdale, planetultra.com Velo De Femme Women’s Fun Ride and Clinic Paso Robles, 866-909-4927, info@ GreatWesternBicycleRally.com, greatwesternbicyclerally.com 5/29/11 Great Western Century and Metric Century Paso Robles, 866-909-4927, greatwesternbicyclerally.com 5/30/11 Classic Climbs of the Sierras Bishop, 714-267-4591,

info@cyclingescapes.com , cyclingescapes.com Memorial Day Criterium Morgan Hill, 408-920-1771, usacycling.org, ncnca.org 5/31/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 6/4/11 12 Hours Of Temecula #2 Temecula, 951-294-7191, jr@12hrsoftemcula.com, socalendurance.com Dash for Cash Pleasanton, usacycling.org, ncnca.org The Cross Country Challenge Bike Tour San Francisco, 603382-1662, americabybicycle. com, US Cup Triple Crown #3 Mountain Bike Race Los Olivos, uscup.net 6/5/11 Bicycle Tour of California Big Sur and the California Coast Monterey, 714-267-4591, info@cyclingescapes.com , cyclingescapes.com Aids/LifeCycle San Francisco, 866-245-3424, aidslifecycle.org Dunlap Memorial Time Trial Davis, dbcraceteam.org, ncnca. org Salinas Valley Criterium Salinas, usacycling.org, ncnca. org 6/6/11 Climbing Camp - Sequoia & Redwood Forests Kernville, info@cyclingescapes.com, cyclingescapes.com Cycling Climbing Camp Santa Monica Mtns Agoura Hills, 714-267-4591, info@ cyclingescapes.com, cyclingescapes.com

The Navy’s 25th Original Bay Bridge Run May 15, San Diego This one-of-a-kind, 4-mile run offers runners the chance to cross the Coronado Bay Bridge. Starting in downtown San Diego, runners make their way over the bridge and finish in Tidelands Park for a post-race party. Race entry includes a ticket to see the Padres play the Mariners on May 21 and benefits programs for Navy personnel. Mwrtoday.com

competitor.com 77

CALENDAR [ pacific west ]

6/11/11 2011 Fiesta Metric Century San Diego, 858-692-6220, jimk@shadowtour.com, shadowtour.com/Century_ Rides/2011_Fiesta_Metric.htm 3rd Annual 2011 Fiesta Metric Century San Diego, 858-692-6220, jimk@ shadowtour.com, tury_ Rides/2011_Fiesta_Metric.htm E.B.C. Criterium Pleasanton, usacycling.org, ncnca.org R2R LA Sheriff Cyclefest Agoura Hills, 310 383-0844, hyokoya@lasd.org, ride2recovery.com 6/12/11 American Diabetes Association Tour de Cure Palo Alto, 888-DIA-BETE, tour. diabetes.org Sattley TT Sattley, renowheelmen.org, ncnca.org 6/13/11 Classic Climbs of the Sierras Bishop, 714-267-4591, info@cyclingescapes.com , cyclingescapes.com 6/14/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com Race Across America - RAAM Oceanside, 866-460-4288, director@raceacrossamerica. org, raceacrossamerica.org Race Across America Women Oceanside, 866-4604288, raceacrossamerica.org 6/15/11 Race Across America Oceanside, 303-717-2229, rick@ raceacrossamerica.org, raceacrossamerica.org Race Across the West Oceanside, 303-717-229, rick. boethling@raceacrossamerica. org, raceacrossthewest.org

Event Spot Light 78 Competitor May 2011

Race Across America - Men Oceanside, 866-460-4288, raceacrossamerica.org Race Across the West - RAW Oceanside, 866-460-4288, director@raceacrossamerica. org, raceacrossamerica.org 6/16/11 Ride Across America (RAAM) Oceanside, 866-460-4288, director@raceacrossamerica. org, raceacrossamerica.org 6/18/11 Race Across America Teams Oceanside, 866-4604288, raceacrossamerica.org 6/19/11 Bicycle Tour of Yosemite Country lake Tahoe, 714-2674591, info@cyclingescapes. com , cyclingescapes.com Ride the Bear Big Bear, CA, 909-633-6729, teambigbear@ aol.com, teambigbear.com Central Coast Circuit Race Series #5 Monterey, ncnca.org 6/20/11 Classic Climbs of the Sierras Bishop, 714-267-4591, info@cyclingescapes.com , cyclingescapes.com Climbing Camp - Sequoia & Redwood Forests Kernville, info@cyclingescapes.com, cyclingescapes.com 6/21/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 6/24/11 BetterRide Downhill Mountain Bike Camp Northstar, 970-335-8226, Info@ BetterRide.net, BetterRide.net 6/25/11 Spring Hill Road Race Petaluma, ncnca.org 6/26/11 Bicycle Tour of Lake Tahoe and Sierras lake Tahoe, 714267-4591, info@ cyclingescapes.com ,

cyclingescapes.com

Watsonville Criterium Watsonville, 209-533-4996, velopromo.com, ncnca.org

Burlingame Criterium Burlingame, 650-348-6701, burlingamecriterium.com 6/28/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com

7/23/11 Ancient Peaks MTB Classic Santa Margarita , 805-5410401, events@all-outevents. com, ancientpeaksclassic.com

7/2/11 Central Coast Circuit Race Series #6 Monterey, ncnca.org

7/26/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com

Leesville Gap Road Race Williams, 209-533-4996, velopromo.com, ncnca.org 7/3/11 Bicycle Tour of Lake Tahoe and Sierras lake Tahoe, 714267-4591, info@ cyclingescapes.com , cyclingescapes.com 7/4/11 Classic Climbs of the Sierras Bishop, 714-267-4591, info@cyclingescapes.com , cyclingescapes.com Davis Fourth of July Criterium Davis, dbcraceteam. org, ncnca.org 7/9/11 NCNCA Championship TTT Dublin, fremontraceteam.org, ncnca.org Tour of the California Alps Death Ride 30th Anniversary Markleeville, 530-694-2475, info@deathride.com, deathride.com 7/10/11 Team LIVESTRONG Challenge Davis Davis, teamlivestrong@ livestrong.org, teamlivestrong. org LIVESTRONG Challenge Davis Davis, 877-236-8820, teamlivestrong@livestrong. org, livestrong.org/team

7/28/11 High Altitude Cycling Camp Mammoth Lakes Mammoth Lakes, info@fitnesscoaching. us, 7/30/11 Central Coast Circuit Race Series #7 Monterey, ncnca.org Mount Diablo Hill Climb Walnut Creek, c4racing.org, ncnca.org 8/2/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 8/7/11 Paterson Pass Road Race Tracy, 209-533-4996, velopromo.com, ncnca.org Tour de Peninsula San Mateo, 650-321-1638, TdP@ supportparks.org, supportparks.org/tdp/ 8/9/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 8/13/11 Dunnigan Hills Road Race Yolo, 209-533-4996, velopromo. com, ncnca.org 8/14/11 Suisun Harbor Criterium Suisun, 209-533-4996, velopromo.com, ncnca.org

Lodi Cycle Fest Lodi, deltavelo.com, ncnca.org 7/16/11 Colavita NorCal Grand Prix Novato, colavitaracing-norcal. com

8/15/11 Tour d’Organics Sebastopol Sebastopol, 707-360-8511, bradley@organicathlete.org, tourdorganics.com

8/16/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 8/20/11 Midnight Madness Fun Bicycle Ride San Diego, 619338-9981, tolson@ sandiegohostels.org, sandiegomidnightmadness. org/ San Ardo Road Race San Ardo, 209-533-4996, velopromo.com, ncnca.org 8/21/11 2-Wheel Racing Criterium Rohnert Park, 2wheelracing. com, ncnca.org University Road Race Santa Cruz, 209-533-4996, velopromo. com, ncnca.org 8/23/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 8/27/11 Ride of the Immortals Ridgecrest, 714-267-4591, info@cyclingescapes.com, sonofdeathride.com 8/28/11 Classic Climbs of the Sierras Bishop, 714-267-4591, info@cyclingescapes.com , cyclingescapes.com Bike The Bay San Diego, 619269-6873, webmaster@ bikethebay.net, bikethebay.net That Which Does Not Kill Us Makes Us Stronger Ridgecrest, 714-267-4591, info@cyclingescapes.com, sonofdeathride.com Vacaville Gran Prix Vacaville, 209-533-4996, velopromo.com, ncnca.org 8/30/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com 9/4/11 Esparto Time Trial Esparto,

209-533-4996, velopromo.com, ncnca.org 9/5/11 Classic Climbs of the Sierras Bishop, 714-267-4591, info@cyclingescapes.com , cyclingescapes.com Giro di San Francisco San Francisco, 209-533-4996, velopromo.com, ncnca.org 9/9/11 San Rafael Twilight Criterium San Rafael, projectsport.com, ncnca.org 9/10/11 Race Across America Cycling Challenge Sacramento, 303-442-7223, rick@raceacrossamerica.org, raceacrossamerica.org

Marathon/ Half-Marathon 5/1/11 OC Marathon and Halfmarathon Newport Beach, 949-222-3327, info@ ocmarathon.com , OCMarathon. com Avenue of the Giants Marathon and Halfmarathon Bayside, 707-4431226, theave@theave.org , theave.org Big Sur International Marathon Carmel, 831-6256226, info@bsim.org, bsim.org PCRF Cinco de Mayo Halfmarathon Reaching for the Cure 10K & 5K Run | 5K Walk | 1K Kids’ Fun Run Irvine, 949-859-6312, admin@ pcrf-kids.org, pcrf-kids.org/ reachingforthecure/ 5/7/11 Santa Barbara Wine Country Half-marathon Santa Ynez, 707-933-1769, raceinfo@ destinationraces.com, runsantaynez.com 5/21/11 Horseshoe Lake Trail Run (5 mi, Half-marathon, Marathon, 50 Km) Palo Alto, events@coastaltrailruns.

Seattle’s Best 15K May 21, Seattle The flat and fast course starts and finishes at Gas Works Park in the Freemont area of Seattle on Lake Union. You’ll see amazing views of the city from the shoreline course and enjoy great post-race food.

Seattle15k.com

Photo by linder6580.

6/7/11 Over the Hump Series Irvine, john@overthehumpseries.com, raceoc.com

CALENDAR [ pacific west ] com, coastaltrailruns.com/ hl_horseshoe_lake.html 5/22/11 Windsor Green Halfmarathon Windsor, 707-888-6256, info@ eventswithsole.com , windsorgreenhalfmarathon. com 5/30/11 Laguna Hills Memorial Day Half-marathon Laguna Hills, 949-975-8506, questions@ lagunahillshalfmarathon.com, lagunahillshalfmarathon.com 6/5/11 Dodge Rock ‘n’ Roll San Diego Marathon and Halfmarathon San Diego, 800-3111225, rnrsd@competitorgroup. com, runrocknroll.com 7/17/11 Napa To Sonoma Wine Country Half-marathon Napa/Sonoma, 707-933-1769, raceinfo@destinationraces. com, napa2sonoma.com 8/28/11 Santa Rosa Marathon Santa Rosa, 707-546-7356, osarabi@Fusionfitness.biz , thesantarosamarathon.com 9/5/11 ZombieRunner Vasona Lake Run, (5 mile, Halfmarathon) Los Gatos, events@coastaltrailruns. com, coastaltrailruns.com/ vl_vasona_lake.html 9/17/11 Big Sur Trail Marathon, Halfmarathon and 5 Mile Big Sur, envirosports.com 9/25/11 Lake Tahoe Marathon Lake Tahoe, 530-544-7095, Leswright@sbcglobal.net , laketahoemarathon.com 10/2/11 Dodge Rock ‘n’ Roll San Jose Half-marathon San Jose, 800-311-1255, rnrsj@ competitorgroup.com, runrocknroll.com 10/8/11 Golden Hills Trail Marathon

Event Spot Light 80 Competitor May 2011

Berkeley, 510-525-0337, firetrails50@gmail.com , goldenhillsmarathon.net 10/9/11 Camarillo Marathon, Half-marathon and 5K Camarillo, 805-258-3779, bill@elitesportsvc.com, camarillomarathon.com Long Beach International City Marathon and Halfmarathon Long Beach, 562427-4606, rseagren@runicr. com , runlongbeach.com The Five Cities Marathon & Half-marathon Pomona, rodolfo.yela@ fivecitiesmarathon.com, fivecitiesmarathon.com 10/16/11 California Wine Country Marathon and HalfMarathon Healdsburg, 707-888-6256, info@ eventswithsole.com , eventswithsole Humboldt Redwoods Marathon, Half-marathon & 5K Redcrest, 707-443-1220, director@redwoodsmarathon. org , redwoodsmarathon.org Nike Women’s Marathon and Half-marathon San Francisco, nike@tricalifornia.com , nikemarathon.com 10/23/11 Grape Stomp Half-marathon, 10K, and 5K Livermore, 831.419.0883, Penni@ finishlineproduction.com, finishlineproduction.com Morgan Hill Marathon & Half Morgan Hill, 408-782-6406, info@mhmarathon.com, mhmarathon.com 10/29/11 Napa Valley Wine Country Trail Marathon and Half-marathon Calistoga, info@envirosports.com , envirosports.com 10/30/11 Dodge Rock ‘n’ Roll Los Angeles Half-marathon Los Angeles, 800-311-1255, rnrla@competitorgroup.com,

runrocknroll.com 11/5/11 Stinson Beach Marathon Stinson Beach, 415-868-1829, info@envirosports.com , envirosports.com 11/6/11 Santa Clarita Marathon & Half Santa Clarita, 661-2554918, pdowning@santa-clarita. com, scmarathon.org Eye-Q Two Cities Marathon and Half-marathon Fresno and Clovis, Talley, info@ twocitiesmarathon.com, runfresno.com Two Cities Marathon and Half-marathon Fresno, twocitiesmarathon.com 11/12/11 Catalina Eco Marathon Avalon, info@spectrumsports. net, catalinaecomarathon.com Select Staffing Santa Barbara International Marathon Santa Barbara, 805637-7417, sbimarathon@cox. net, sbimarathon.com

Sprint & Duathlon San Diego, 858-268-1250, info@ kozenterprises.com, kozenterprises.com/Triathlons/ sprintdf84.htm

Encinitas Mini Sprint Triathlon Encinitas, 760-6326843, encinitasrace.com/ triathlon

6/2/11 Splash & Dash Cupertino, info@thresholdracing.com, thresholdracing.com

5/7/11 AquaTerra San Diego San Diego, aquaterraracing@gmail. com, aquaterraracing.com

5/21/11 Eye-Q California Classic Weekend Fresno, 559-2568555, ccw.info.com, californiaclassicweekend.com

TRIFECTA Santa Clarita , events@tricalifornia.com, trifectaworld.com/

Double Dare Duathlon Cloverdale, 707-888-6256, brad@eventswithsole.com, doubledareduathlon.com

Whiskeytown Duathlon Whiskeytown, 530-221-8268, sweatrc.com, sweatrc@ sbcglobal.net

Jenny’s Light Kids Triathlon San Jose, info@ thresholdracinginc.com, thresholdracinginc.com

5/22/11 Metro Triathlon San Jose, info@thresholdracinginc.com, thresholdracinginc.com/themetro-triathlon.php

5/8/11 Aflac Iron Girl Del Mar 10k & 5k Del Mar, irongirl.com Angels Camp Triathlon Angels Camp, 209-795-7832, onyourmarkevents.com, info@ onyourmarkevents.com PR* Bar Junior Aquathon San Diego, CA, 760 529 1968, rachel@trainingtransition.com, trainingtransition.com 5/14/11 Central Coast Adventure Challenge Santa Margarita, 805-541-0401, events@alloutevents.com, ccadventure. com

11/13/11 Malibu International Marathon and Halfmarathon Malibu, 800-985-9783, info@ malibuintmarathon.com , malibuintmarathon.com

8th Annual City of Gold Triathlon & Duathlon Oroville, CA, 530-370-2647, julie@ underthesunevents.org, underthesunevents.org/ cityofgold.htm

12/3/11 North Face Endurance Challenge Championship San Francisco, endurancechallenge@ hawkeyeww.com , thenorthface.com/ endurancechallenge 12/4/11 29th Annual California International Marathon Folsom to Sacramento, runcim@jhu.edu, runcim.org

5/15/11 Morgan Hill Sprint Triathlon Morgan Hill, 408-515-2860, ryan@usaproductions.org, usaproductions.org

Multisport

2011 Compex Encinitas Sprint Triathlon Encinitas, triathlon@encinitasrace.com, EncinitasRace.com

5/1/11 Spring Sprint Triathlon & Duathlon San Diego, 858-2681250, info@kozenterprises. com, kozenterprises.com

Avia Encinitas Sprint, Super Sprint Triathlon & Duathlon Encinitas, 760-632-6843, triathlon@encinitasrace.com, encinitasrace.com/triathlon

6/4/11 27th Annual TRI for FUN Sprint Triathlon & Duathlon Herald, bill@totalbodyfitness. com, tbfracing.com 6/5/11 Morro Bay Triathlon Morro Bay , 805-541-0401, events@ all-outevents.com, morrobaytri. com

O.C. 1500 meter swim Mission Viejo, CA, 949-7015590, billleach@sbcglobal.net, octriseries.com

CEO Challenge at Escape from Alcatraz San Francisco, 720-222-3043, ted@ ceochallenges.com, ceochallenges.com

O.C. Triathlon Mission Viejo, 949-701-5590, billleach@ sbcglobal.net, octriseries.com

Tri for Real Herald, bill@ totalbodyfitness.com, tbfracing.com

Auburn Triathlon Auburn

6/8/11 Tri Rock - Training Program San Diego, 858-279-5570, jrobinson@rehabunited.com, racetostopms.com

Orange County Duathlon Lake Forest, 949-644-6263, billleach@sbcglobal.net, octri. com 5/27/11 Wine Country Adventure Healdsburg, colleen@ womensquest.com, womensquest.com/retreats/ sonomaAthleta.htm 5/28/11 Tough Mudder SoCal Saturday Running Springs, 7186436171, info@ toughmudder.com, toughmudder.com Ocean Blue Adventure Race Half Moon Bay, 5/29/11 Tough Mudder SoCal Sunday Running Springs, 7186436171, info@ toughmudder.com, toughmudder.com 5/30/11 Deer Valley Triathlons Antioch, allsportcentral.com

Moores UCSD Cancer Center

6/11/11 Mermaid Triathlon & Duathlon Almadea Alameda, info@mermaidtriathlon.com, mermaidseries.com Silicon Valley Long Course Triathlon San Jose, 408-5152860, info@usaproductions. org, usaproductions.org Silicon Valley Sprint Triathlon San Jose, 408-5152860, ryan@usaproductions. org, usaproductions.org 6/12/11 Redondo Beach Triathlon Redondo Beach, 310-408-2414, tc@tctriporductions.com, rbtriathlon.com Silicon Valley International Triathlon San Jose, 408-5152860, ryan@usaproductions. org, usaproductions.org Camarillo Duathlon #1 Camarillo, 805-258-3779, bill@

Eye-Q California Classic Weekend May 21-22, Fresno, Calif.

Runners and cyclists will both be challenged at this inaugural event in Fresno. The bike ride on Saturday features 35-, 66- and 100-mile routes, and is followed by a barbeque and festival. Come back in the evening for the Twilight Criterium. On Sunday, it’s the runners’ turn for a half-marathon or two-person relay. Maybe the perfect training weekend for a triathlete?

Californiaclassicweekend.com

The finish line is just the beginning.

With professional training, the ultimate community of support, and inspiration every step of the way, the American Cancer Society DetermiNation team will help you finish a marathon, half-marathon, or triathlon – for the first time or for your personal best – that is not only life-changing, but also lifesaving. With more than 85 events in 32 states, you’ll find an event right for you.

For more information and to learn how you can get involved, contact Adam at 425-322-1122 or email Adam.Cross@cancer.org. ©2011, American Cancer Society, Inc.

CALENDAR [ pacific west ]

Camarillo Duathlon #1 Camarillo, 805-258-3779, bill@ elitesportsvc.com, camarilloduathlon.com 6/18/11 Central Coast Adventure Challenge san luis obispo, 805-541-0401, events@alloutevents.com, ccadventure. com Tri for Fun #1 Pleasanton, 209795-7832, info@ onyourmarkevents.com , onyourmarkevents.com 6/19/11 20th Annual Pacific Beach Self-Transcendence Swim & Run San Diego, 619-280-0735, vasudha@ix.netcom.com, us. srichinmoyraces.org 6/25/11 Alcatraz Sharkfest Swim San Francisco, 415-868-1829, info@ envirosports.com, envirosports.com 6/26/11 Breath of Life Ventura Triathlon Ventura, information@triforlife2011. com, triforlife2011.com Golden Gate Triathlon San Francisco, 714-329-0520, info@ trifreaks.com, trifreaks.com/ GoldenGateTri.aspx Race to Stop MS - SD International Triathlon San Diego, 858-279-5570, jrobinson@rehabunited.com, racetostopms.com San Diego International Triathlon San Diego, 8582681250, info@ kozenterprises.com, kozenterprises.com 7/3/11 Jenny’s Light Kids Triathlon San Jose, info@ thresholdracinginc.com, thresholdracinginc.com 7/7/11 Splash & Dash Cupertino, info@thresholdracing.com, thresholdracing.com 7/8/11

Event Spot Light 82 Competitor May 2011

San Francisco Triathlon at Treasure Island San Francisco, events@ tricalifornia.com, tricalifornia. com San Francisco Sprint and Olympic Triathlon at Treasure Island San Francisco, active.com 7/10/11 AquaTerra Monterey Monterey, aquaterraracing@ gmail.com, Aquaterraracing. com Carlsbad Triathlon Carlsbad , carlsbadtriathlon.com TRI for KIDS Triathon Sacramento, bill@ totalbodyfitness.com, tbfracing.com 7/16/11 Tri for Fun #2 Pleasanton, 209-795-7832, onyourmarkevents.com 7/17/11 La Jolla Self-Transcendence Swim & Run San Diego, 619280-0735, vasudha@ix.netcom. com, srichinmoyraces.org/us Strawberry Fields Triathlon Oxnard, 310-944-4200, info@ strawberryfieldstri.com, strawberryfieldstri.com Alcatraz Challenge Aquathlon & Swim San Francisco, events@ tricalifornia.com, tricalifornia. com 27th Annual La Jolla SelfTranscendence Swim & Run La Jolla, 619-280-0735, vasudha@ix.netcom.com, us. srichinmoyraces.org Dip and Dash Aquathlon #1 Santa Cruz, 831.419.0883, Penni@finishlineproduction. com, finishlineproduction.com/ events/Dip%20n%20Dash/ DipnDash.html Donner Lake International & Sprint Triathlon Truckee, info@7thwave.com, bigblueadventure.com Vineman Ironman 70.3 Guerneville, 707-528-1630, raceinfo@vineman.com,

active.com 7/23/11 Catfish Crawl Open Water Swim - South Bay Cupertino, 408-515-2860, ryan@ usaproductions.org, usaproductions.org Eppie’s Great Race Sacramento, 916-381-0255, eppie@thegreatrace.org, thegreatrace.org

8/6/11 Camp Pendleton Sprint Triathlon Camp Pendleton, 760-725-6836, cpraces@y-events.com, camppendletonraces.com 4-Week Open Water Swim Clinic Santa Cruz, 831-6623993, terri@terrischneider.net, terrischneider.net

7/24/11 Solana Beach Triathlon & Duathlon Solana Beach, 8582681250, info@ kozenterprises.com, kozenterprises.com Alcatraz Triathlon Escape From the Rock San Francisco, envirosports.com, active.com Alcatraz XXXI Escape from the Rock” Triathlon” San Francisco, 4158681829, info@ envirosports.com, envirosports.com 7/30/11 Barb’s Race Half Ironman Guerneville, 707-528-1630, amy@vineman.com, vineman. com Lake Tahoe 24 Adventure Race Lake Tahoe, bigblueadventure.com Vineman Triathlon Guerneville, 707-528-1630, info@vineman.com, vineman. com 7/31/11 California International Triathlon Pleasanton, 408-5152860, info@usaproductions. org, usaproductions.org California International Triathlon Pleasanton, 408-5152860, info@usaproductions. org, usaproductions.org California Sprint Triathlon Pleasanton, 408-515-2860, info@usaproductions.org, usaproductions.org California Sprint Triathlon Pleasanton, 408-515-2860, info@usaproductions.org, usaproductions.org 8/4/11

Splash & Dash Cupertino, info@thresholdracing.com, thresholdracing.com

SC Triathlon (Sprint and International) Open Water Swim Clinic 2011 Santa Cruz, 831-662-3993, terri@ terrischneider.net, terrischneider.net/clinics/html/ swimming.html USA Triathlon Junior Olympic Festival San Diego, 719-5979090, nationalevents@ usatriathlon.org, usatnationalevents.org USAT Junior and Youth National Championship San Diego, 719-597-9090 ext 118, nationalevents@usatriathlon. org, usatnationalevents.org Xterra Snow Valley Triathlon/Duathalon Running Springs,CA, 626-482-4416, info@xterrasnowvalley.com, xterrasnowvalley.com 8/13/11 Folsom Long Course Triathlon Folsom, 408-5152860, info@usaproductions. org, usaproductions.org Folsom Sprint Triathlon Folsom, 408-515-2860, info@ usaproductions.org, usaproductions.org

Dip and Dash Aquathlon #2 Santa Cruz, 831.419.0883, Penni@finishlineproduction. com, finishlineproduction.com/ events/Dip%20n%20Dash/ DipnDash.html Santa Cruz International Triathlon Santa Cruz , 831.419.0883, info@ finishlineproduction.com, finishlineproduction.com 8/20/11 Tri for Fun #3 Pleasanton, 209-795-7832, info@ onyourmarkevents.com , onyourmarkevents.com 8/21/11 San Francisco Triathlon at Alcatraz San Francisco, events@tricalifornia.com, tricalifornia.com Surf Town Triathlon & Duathlon Imperial Beach, 858.268.1250, info@ kozenterprises.com, kozenterprises.com 8/27/11 Santa Barbara Triathlon Santa Barbara, 805-682-1634, racedirector@ santabarbaratriathlon.com, santabarbaratriathlon.com Golden Gate To Bay Bridge Swim San Francisco, waterworldswim.com, active. com 9/3/11 Practice Wharf Swim for the Santa Cruz and Big Kahuna Triathlons Santa Cruz, 831662-3993, terri@ terrischneider.net, terrischneider.net

Santa Cruz Sprint Triathlon Santa Cruz, 831-419-0883, info@finishlineproduction. com, finishlineproduction.com

9/4/11 Camarillo Duathlon #3 Camarillo, 805-258-3779, bill@ elitesportsvc.com, camarilloduathlon.com

8/14/11 Camarillo Duathlon #2 Camarillo, 805-258-3779, bill@ elitesportsvc.com, camarilloduathlon.com

9/9/11 Triathlon at Pacific Grove Pacific Grove, events@ tricalifornia.com, tricalifornia. com

Folsom Olympic Distance Triathlon Folsom , 408-5152860, ryan@usaproductions. org, usaproductions.org

Sprint Triathlon at Pacific Grove Pacific Grove, 831-3730678, events@tricalifornia. com, tricalifornia.com

9/10/11 TBF Super Sprint Triathlon & Duathlon Herald, bill@ totalbodyfitness.com, tbfracing.com 9/11/11 Crystal Cove Aquathlon Newport Beach, CA, 949-7015590, billleach@sbcglobal.net, octriseries.com Pacific Coast Triathlon Newport Beach, 949-701-5590, billleach@sbcglobal.net, octriseries.com TriRock San Diego San Diego, 800-311-1255, trirock@ competitorgroup.com, trirockseries.com Big Kahuna Triathlon Santa Cruz, 408-356-0518, info@ firstwave-events.com Luna Bar All Womens Triathlon Herald, 916-7743488, bill@totalbodyfitness. com , tbfracing.com Superfrog Long Distance Triathlon Coronado, superfrogtriathlon.com 9/17/11 San Diego Triathlon Classic San Diego, 619-523-2453, race@momentcyclesport.com, sandiegotriathlonclassic.com Nautica Malibu Triathlon Malibu, 818-707-8867, info@ nauticamalibutri.com, nauticamalibutri.com Tahoe Big Blue Adventure Race North Lake Tahoe, bigblueadventure.com 9/18/11 Iron Girl Lake Tahoe Womens Triathlon El Dorado, 813-868-4747, info@irongirl. com, irongirl.com/Events/Lake_ Tahoe_South_Shore.htm Mermaid Triathlon & Duathlon Santa Cruz Aptos, info@mermaidtriathlon.com, mermaidseries.com Dip and Dash Aquathlon #3 Santa Cruz, 831.419.0883, Penni@finishlineproduction. com, finishlineproduction.com/ events/Dip%20n%20Dash/

Orange County Triathlon May 22, Lake Mission Viejo, Calif.

This Olympic-distance race is earlier in the year than in the past, but it still has the warm-water swim and bike course in Santiago Canyon that has made it a favorite for years. You can also choose the aquathlon (swim-run), duathlon (run-bike-run) or open-water swim if you’re not up for the full tri. No excuses. Octriseries.com

Photo by Sahar123

elitesportsvc.com, camarilloduathlon.com

CALENDAR [ pacific west ] 9/24/11 Oyster Urban Adventure Race San Francisco, 877-3282783, info@tppevents.com, OysterRacingSeries.com San Francisco Oyster Urban Adventure Race San Francisco, 303-777-6887, luann@teamsage.com, SFOyster.com See Jane Run Women’s Triathlon Pleasanton, 888606-4394, info@seejanerun. com, seejanerun.com The CLIF Bar Team Challenge Triathlon Granite Beach, bill@ totalbodyfitness.com , tbfracing.com 9/25/11 Kaiser Permanente Los Angeles Triathlo Los Angeles, latriathlon.com Bonelli Olympic & Steamboat Express Triathlon San Dimas, 626-3310169, trievents.com Granite Bay Triathlon & Duathlon Granite Bay, bill@ totalbodyfitness.com , tbfracing.com Santa Cruz Triathlon Santa Cruz, santacruztriathlon.org 9/30/11 Scott Tinley’s Adventures Arroyo Grande, events@ tricalifornia.com, tricalifornia. com

onyourmarkevents.com , onyourmarkevents.com

Aquaterraracing@gmail.com, Aquaterraracing.com

10/9/11 Columbia Muddy Buddy San Jose San Jose, 800-311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com

AquaTerra Ultima San Francisco, Aquaterraracing@ gmail.com, Aquaterraracing. com

DiabloMan Triathlon Walnut Creek, 714-329-0520, info@ trifreaks.com, trifreaks.com/ DiabloManTri.aspx Magic Mountain Man Triathlon Castaic Lake , 949975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com Golden State Triathlon & Super Sprint Triathlon Sacramento, 916-774-3488, bill@totalbodyfitness.com, tbfracing.com San Diego Sharkfest Swim San Diego, 415-868-1829, info@ envirosports.com, envirosports.com 10/15/11 7th Annual Land Rover Pumpkinman Triathlon Las Vegas, race@bbsctri.com, bbsctri.com 10/16/11 Playa Del Rey Triathlon Playa Del Rey, CA, marcus@ vbcmultisport.com, playadelreytri.com SheROX Tempe Triathlon Sprint San Diego, SheROXtri. com

Tinley’s Adventures Triathlon Arroyo, tricalifornia. com

SheROX Triathlon - San Diego, CA San Diego, barb@ phillytri.com, sheroxtri.com

10/1/11 Tri, Girl, Tri - All Women’s Sprint Triathlon Napa, 4158681829, info@ envirosports.com, envirosports.com

10/23/11 San Diego Triathlon Challenge La Jolla, 858-2103515, jennifer@ challengedathletes.org, challengedathletes.org

10/2/11 Mission Bay Triathlon San Diego, 858-268-1250, info@ kozenterprises.com, kozenterprises.com/Triathlons/ missiondf84.htm

Kring & Chung Newport Beach Triathlon Newport Beach, 714-978-1528, info@ PacificSportsLLC.com, pacificsportsllc.com

Merced Gateway Triathlon Merced, 209-795-7832, info@

Event Spot Light 84 Competitor May 2011

10/27/11 AquaTerra 5K Championship San Francisco,

10/28/11 AquaTerra 10K Championship San Francisco, Aquaterraracing@gmail.com, Aquaterraracing.com 10/29/11 AquaTerra 13.1 Championship San Francisco, Aquaterraracing@gmail.com, Aquaterraracing.com 10/30/11 AquaTerra 26.2 Championship San Francisco, Aquaterraracing@gmail.com, Aquaterraracing.com 11/5/11 Marin County Sprint Triathlon and Kids Triathlon San Rafael, 415-479-1013, trimark@comcast.net, marintriathlon.com Catalina Island Triathlon Avalon, 714-978-1528, pacificsportsllc.com 11/6/11 Marin County Olympic Triathlon San Rafael, 415-4791013, trimark@comcast.net, marintriathlon.com Columbia Muddy Buddy Los Angeles Los Angeles, muddybuddy@mesp.com, muddybuddy.com 11/27/11 Pumpkin Pie Kids Duathlon San Dimas, 949-975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com Turkey Triathlon San Dimas, 949-975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com 1/14/12 Rio Bravo Rumble Bakersfield, 661-832-9737, tandbmonroe@hotmail.com, ggphysicaltherapy.com

Outdoors

7/9/11 Big Bear PaddleFest Fawnskin, CA, (909) 8663414, twodooleys@mac. com, bigbearpaddlefest.com/ home.html

Running 5/1/11 Orange County California Marathon, Half-marathon, 5K, & Kids Run the OC Newport Beach, 949-222-3327, ocmarathon.com, Jack Frost 10K Chico, 530-345-1000, events@ fleetfeetchico.com, fleetfeetchico.com Avenue of the Giants Marathon and Halfmarathon Bayside, 707-4431226, theave@theave.org , theave.org

Komen Race for the Cure sacramento, 916-492-6474, info@komensacramento.org, komensacramento.org Miwok 100k Trail Race Sausalito, Miwok100k@gmail. com, run100s.com Revlon Run Walk for Women Los Angeles, 310-322-3344, revlonrunwalk.org Run with the Panthers 5K Corona, 310-821-7898, runwiththepanthers.com Santa Barbara Wine Country Half-marathon Santa Ynez, 707-933-1769, raceinfo@ destinationraces.com, runsantaynez.com

cityofencinitas.org, encinitasrace.com 5th Annual Cinco de Mayo Trail Run poway, (858) 829-3490, mschirmacher@valleyeef.org, CincodeMayoTrailRun.org Bull Canyon Run 5K & 10K Santa Maria, bcrun.org/ Folsom’s Run With Nature Folsom, 916-355-7285, folsomrunwithnature.com, sacvalleyliving.com Hermosa Beach 5000 Hermosa Beach, 310-938-5544, jeff@olympianfitness.com, hb5000.com

Wild Wild West Marathon Lone Pine, active.com

Palos Verdes Marathon San Pedro, 310-828-4123, w2promo@aol.com, palosverdes.com/marathon

Avia Orange County Marathon, Half-marathon &5K Newport Beach, 949-2223327, ocmarathon.com

XTERRA Malibu Creek Calabasas, 310.821.7898, info@ genericevents.com, trailrace. com

5/15/11 Avenue of the Vines Half-marathon & 5k Lodi, fleetfeetstockton.com

Big Sur International Marathon Carmel, 831-6256226, info@bsim.org, bsim.org

5/8/11 Marine Discovery Run Santa Cruz, (831) 419-0883 , info@ finishlineproduction.com, finishlineproduction.com/ events/LML/MDR.html

Master’s 4 Mile Race Chico, 530-345-1000, events@fleetfeetchico.com, fleetfeetchico.com

Diablo Marathon & 50 m Endurance Run Clayton, pctrailruns.com/Diablo.htm San Diego County Credit Union Walk MS Carlsbad, 760-448-8425, sarah.janssen@ nmss.org, MSwalk.com SDCCU walk MS: Carlsbad Carlsbad, 760-448-8435, jennifer.west@nmss.org, MSwalk.com Workday Devil Mountain Run Danville, 415759-2690, info@ rhodyco.com, rhodyco.com 5/7/11 Diva Dash 5K Chico , 530-3451000, events@fleetfeetchico. com, fleetfeetchico.com Mermaid Run East Bay Fremont, info@ mermaidtriathlon.com, mermaidseries.com Asti Vineyard Run Cloverdale, 707-888-6256, brad@eventswithsole.com , doubledareduathlon.com

Mother’s Day Marina Green 5K San Francisco, 415-9780837, dserunclub@aol.com, dserunners.com Rina’s Mother’s Day Run Ripon, 209-599-6861, rcaf@clearwire.net, onyourmarkevents.com Sequoia Trail Run 10K/20K/30K & 50K Oakland, pctrailruns.com 5/14/11 Cinderella Trail Run (10 Km, Half-marathon, Marathon, Ultramarathon) Oakland, events@coastaltrailruns. com, coastaltrailruns.com/ cin_may_cinderella.html PCT 50 Mile Run Campo, 619795-1245, jmartinez37@cox. net, pct50.com 20th Annual City of Encinitas 5K/1K Encinitas, 760-633-2740, bthill@

Bay to Breakers San Francisco, stephanie@singersf. com, baytobreakers.com Big Basin Redwoods Trail Run Boulder Creek, pctrailruns. com Los Angeles Arthritis Walk Santa Monica, 323-954-5750, mduggan@arthritis.org, smdp.com The Navy’s 25th Original Bay Bridge Run San Diego, mwrtoday.com 5/21/11 Bishop High Sierra Ultramarathons Bishop, bhs50rd@msn.com, bhs50.com Iris Festival Around the Lakes Yucaipa, donruh@aol. com, yucaipavalleykiwanis.org Magic Shoe 5K Run/ Walk & Kids Run Newport Beach, CA, 714-658-3426, jodi@bookthatevent.com, bookthatevent.com

Onionman Triathlon May 29, Walla Walla, Wash.

Do you have the onions for this Olympic-distance race? The 1.5K, two-loop swim in Bennington Lake is followed by a scenic, out-and-back 40K bike ride at the base of the Blue Mountains. The final 10K run is on a gravel road and bike path through Rooks Park. Wwmultisports.com

Photo by Ayla87

DipnDash.html

competitor.com 109

CALENDAR [ pacific west ] Horseshoe Lake Trail Run Palo Alto, events@ coastaltrailruns.com, coastaltrailruns.com/ hl_horseshoe_lake.html

Mount Wilson Trail Race Sierra Madre, 626355-5278, amatsumoto@ cityofsierramadre.com, mountwilsontrailrace.com

Miles For Melanoma 5K Run-Walk-Wellness Fair Fullerton, (714) 292-6146, m4m5kca@yahoo.com, fullspectrumdermatology.com

5/29/11 Rainbow Falls 5K San Francisco, 415-978-0837, dserunclub@aol.com

The Naked Foot 5K Santa Barbara, info@thenakedfoot5k. com, thenakedfoot5k.com

The Buffalo Run Marathon Catalina Island, 714-978-1528, pacificsportsllc.com

Yucaipa Around the Lakes Fun 5K & 10K Yucaipa, 909790-7474, donruh@aol.com, kiwanis-yucaipa.org

Vista Strawberry Festival 5k, Bike Ride & Kids Race Vista, 760.434-5255, info@kinaneevents.com, kinaneevents.com

5/22/11 AquaTerra Sausalito Sausalito, aquaterraracing@ gmail.com, Aquaterraracing. com

5/30/11 Laguna Hills Memorial Day Half-marathon Laguna Hills, 949-975-8506, questions@ lagunahillshalfmarathon.com, lagunahillshalfmarathon.com

O.C. Aquathlon Mission Viejo, CA, 949-701-5590, billleach@ sbcglobal.net, octriseries.com Alcatraz Challenge Swim San Francisco, events@ tricalifornia.com, tricalifornia. com

6/4/11 Camp Pendleton World Famous Mud Run-Saturday Camp Pendleton, 760-7256836, cpraces@y-events.com, camppendletonraces.com

Dirt Inspires Women’s 4 Mile and 8 Mile Trail Run Boulder Creek, 831.419.0883, Penni@finishlineproduction. com, ditrailruns.com

Canyon Meadow Trail Run (5 mi, Half-marathon, 18 mi, Marathon) Oakland, events@coastaltrailruns. com, coastaltrailruns.com/ cm_jun_canyon_meadow.html

Eureka Schools Foundation Fund Run Granite Bay, CA, 916.837.1908, jmbrooding@comcast.net, eurekaschoolsfoundation.org

Fontana Days Run Fontana, 909349-6900, special.events@ fontana.org, fontanadaysrun. org

Practice Dipsea Run 6.8m Mill Valley, 415-9780837, dserunclub@aol.com, dserunners.com Sand Pit 5K- Spring Fest San Diego, 858-268-1250, info@kozenterprises.com, kozenterprises.com 5/28/11 Urban Dare Sacramento Sacramento, 202-285-4510, kkeefe@urbandare.com, urbandare.com Low Tide Run Long Beach, 323-491-0917, TryUsEvents@ gmail.com, tryusevents.com/

Event Spot Light 86 Competitor May 2011

Idyllwild 10K & 5K Run/ Walk Idyllwild, info@ KathyLoperEvents.com, Los Angeles Arthritis Walk Santa Monica, 323-954-5750, mduggan@arthritis.org, smdp.com Low Tide Beach Run Blast!!Carlsbad Beach Fest 2011 Carlsbad, 760-529-2479, tammyurie@yahoo.com, CarlsbadBeachFest.com Santa Barbara Wine Country Half-marathon Santa Ynez, 707-933-1769, matt@destinationraces.com, runsantaynez.com

World Famous Mud Run Camp Pendleton, 760-7256836, cpraces@y-events.com, camppendletonraces.com 6/5/11 Camp Pendleton World Famous Mud Run-Sunday Camp Pendleton, 760-7256836, cpraces@y-events.com, camppendletonraces.com Ojai 2 Ocean Marathon Ventura, 219-395-4503, tom@competegreen.com, competegreen.com

Hillsborough Family Fun Run Hillsborough, 209-795-7832-, info@onyourmarkevents.com, onyourmarkevents.com Platinum Performace State Street Mile Santa Barbara, 805-568-2316, RaceDirector@ sbmile.com, sbmile.com See Jane Run Women’s Halfmarathon & 5K Alameda, 415814-1530, deb@seejanerun. com, seejanerun.com 6/6/11 Twin Peaks Loop 3.63 M San Francisco, 415-9780837, dserunclub@aol.com, dserunners.com 6/8/11 Rock ‘n’ Roll Las Vegas (Full) - Training Program San Diego, 858-279-5570, jrobinson@rehabunited.com, racetostopms.com

6/11/11 Camp Pendleton World Famous Mud RunExtra Saturday Camp Pendleton, 760-725-6836, cpraces@y-events.com, camppendletonraces.com DeCelle Memorial Lake

12th Northgate Downtown Anaheim 5K Anaheim, (714) 774-9551, candhobbes1@ yahoo.com, downtownanaheim. com Amica Downtown Anaheim 5K Anaheim , 714-774-9551, candhobbes1@yahoo.com, raceplace.com Border Run 5K San Ysidro, info@kathyloperevents.com,

Rock ‘n’ Roll San Diego Marathon and Halfmarathon San Diego, 800-3111225, rnrsd@competitorgroup. com, runrocknroll.com

6/9/11 Peters Canyon Summer Trail Run Series #1 Tustin, 949-975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com

Tahoe Relay So. Lake Tahoe, 530-877-9731, tahoerelay@ gmail.com, laketahoerelay.com

Northgate Downtown Anaheim 5K Anaheim, 714-7749551, candhobbes1@yahoo. com, downtownanaheim.com 6/12/11 Coyote 5K & 10K San Diego, 619-265-7374, paul@sdri.net, dirtdevilracing.com San Lorenzo River Trail Run (10Km, Half-marathon, Marathon, 50Km) Santa Cruz, 999-999-9999, events@coastaltrailruns. com, coastaltrailruns.com/ slr_san_lorenzo_river.html Valley Crest Half-marathon Tarzana, 575-756-4217, active. com, trailrunevents.com 6/18/11 Armed Services YMCA Mud Run at Camp Pendleton Camp Pendleton, 760-7256836, cpraces@y-events.com, camppendletonraces.com Bonita 5K Run/Walk Bonita, info@KathyLoperEvents.com, ZombieRunner San Francisco Run (10Km, Halfmarathon) San Francisco, events@coastaltrailruns. com, coastaltrailruns.com/ sf_san_francisco.html 6/19/11 Run in the Name of Love Carmel-by-the-Sea, 831-8183989, susanwlove@sbcglobal. net, runinthenameoflove.org Father’s Day Conservatory 5K San Francisco, 415-9780837, dserunclub@aol.com, dserunners.com

Culver City 5K Run/ Walk Culver City, 310-8386588, info@sporteve.com, culvercityrunwalk.com Low Tide Ride and Stride Imperial Beach/ Coronado, 619-435-8334, coronadorotary@sbcglobal. net, lowtiderideandstride.org Pleasanton Rotary Spirit Run 5K & 10K Pleasanton, 209-795-7832, info@ onyourmarkevents.com, onyourmarkevents.com 6/20/11 Burton Creek 1/2 & Marathon Trail Run Tahoe City, 530-546-1019, info@ bigblueadventure.com, bigblueadventure.com 6/23/11 Summer Solstice Watermelon Run Long Beach, 323-491-0917, TryUsEvents@ gmail.com, tryusevents.com/ 6/25/11 Double Dipsea Handicap Race Stinson Beach, 415-9780837, RunKenRun@aol.com, doubledipsea.com Western States Endurance Run Squaw Valley, 916-3878796, ultrasignup.com, ws100. com/home.html 6/26/11 Coronado Low Tide Ride & Run Coronado, info@ kathyloperevents.com, 6/30/11 3rd Annual Running of the Bullipedes Folsom, sraevents@gmail.com, bullipedes.org

Freedom 5000 Claremont, 909-964-3870, tmross@ verizon.net, ci.claremont. ca.us/ps.leisurerecreation. cfm?ID=1818 Coronado Independence Day 15K/5K Coronado, info@ KathyLoperEvents.com, J.P. Blecksmith Memorial 5K San Marino, 310-496-5880, info@jpblecksmith.org, jpblecksmith.org Run San Ramon5K & 10K San Ramon, 209-795-7832, info@onyourmarkevents.com, onyourmarkevents.com Run to the Beach 5K and 10K Trail Run Kings Beach, 530-546-1019, info@ bigblueadventure.com, bigblueadventure.com Squaw Valley Mountain Run 3.4 miles Squaw Valley, 530425-3313, squawmountainrun@ gmail.com, squawmountainrun. com/ 7/7/11 Peters Canyon Summer Trail Run Series #2 Tustin, 949-975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com 7/9/11 Cuyamaca 3 Peaks Julian, john@cuyamaca3peaks.com, cuyamaca3peaks.com Avon Walk for Breast Cancer San Francisco, 415-834-0404, info@avonwalk.org, walk. avonfoundation.org

Running of the Bullipedes Folsom, sraevents@gmail.com, bullipedes.org

7/10/11 Eden Medical Center Run to the Lake 5K/10K Castro Valley, 94157592690, info@rhodyco.com, edenmedcenter.org

7/3/11 Hernia Hill Half-marathon, 10k & 5k Vallecito, halfmarathons.net

Eden Medical Center’s Run to the Lake Castro Valley, 415759-2690, diane@rhodyco.com, rhodyco.com

7/4/11 Surf City Run Huntington Beach, info@spectrumsports. net, surfcityrun.com/

Los Gatos Jungle Run Half-marathon & 10K Los Gatos, CA, 408-356-0518, info@firstwave-events.com, firstwave-events.com

Claremont Village

Mt. Hood Cycling Classic June 2-5, Hood River, Ore. This year the three-day, four-stage event has added two new courses for all amateur categories. For those who ride but don’t race, the Tour de Hood Ride, takes recreational cyclists on some of the same crazy climbs as the pros. Mthoodcyclingclassic.com

CALENDAR [ pacific west ]

7/11/11 Badwater Ultramarathon Death Valley, 888-917-1117, outthere@adventurecorps.com , badwater.com 7/16/11 Strawberry Fields 5K Oxnard, 310-944-4200, info@ strawberryfieldstri.com, strawberryfieldstri.com San Clemente Ocean Festival San Clemente, info@ KathyLoperEvents.com, 7/17/11 Napa To Sonoma Wine Country Half-marathon Napa/Sonoma, 707-933-1769, raceinfo@destinationraces. com, napa2sonoma.com The Jail Break Run Dublin, 209-795-7832, info@ onyourmarkevents.com, onyourmarkevents.com 7/23/11 Golden Gate Trail Run Sausalito, events@ coastaltrailruns.com, coastaltrailruns.com/ gg_smmr_golden_gate.html Urban Dare San Jose San Jose, 202-285-4510, kkeefe@ urbandare.com, urbandare.com 7/24/11 Presidio Cross Country 5K San Francisco, 415-9780837, dserunclub@aol.com, dserunners.com 7/25/11 High Altitude Running Camp & Clinic Grass Valley, 530-8780697, events@christianteam. org, christianteam.org 7/30/11 Headlands 100 Rodeo Beach, events@pctrailruns.com, pctrailruns.com 7/31/11 The San Francisco Marathon San Francisco, 888-958-6668, info@thesfmarathon.com, thesfmarathon.com/ 8/4/11 Peters Canyon Summer

Event Spot Light 88 Competitor May 2011

Trail Run Series #3 Tustin, 949-975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com TYR Playa Del Run Playa Del Rey, brennan@genericevents. com, 8/6/11 Salinas Valley Halfmarathon Soledad, 831-214-1905, director@ salinasvalleyhalfmarathon.org, salinasvalleyhalfmarathon.org Xterra Snow Valley 10K/ Half-marathon Running Springs,CA, 626-482-4416, info@xterrasnowvalley.com, xterrasnowvalley.com 8/7/11 Summer Sizzler 10K Chico, 530-345-1000, events@ fleetfeetchico.com, fleetfeetchico.com Walt Stack 10K San Francisco, 415-978-0837, dserunclub@aol. com, dserunners.com 8/13/11 Crystal Springs Trail Run (5 mi, 11 mi, 22 mi, Marathon, 50 Km) Woodside, events@coastaltrailruns. com, coastaltrailruns.com/ cs_aug_crystal_springs.html 8/14/11 Stairway to Heaven 15K San Diego, 619-265-7374, paul@ sdri.net, dirtdevilracing.com 8/20/11 Cinderella Trail Run (10 Km, Half-marathon, Marathon, Ultramarathon) Oakland, 999-999-9999, events@coastaltrailruns. com, coastaltrailruns.com/ cin_aug_cinderella.html Urban Dare Long Beach Long Beach, 202-285-4510, kkeefe@ urbandare.com, urbandare.com 8/21/11 2011 Bay Vista Run San Mateo, 408-899-4446, info@ moshanproductions.com, moshanproductions.com/bay_ vista_5k10k_-_coyote_point America’s Finest City Halfmarathon and 5K San Diego, 760-692-2900, info@afchalf.

com, afchalf.com Bay Vista Run San Mateo, 408-899-4446, info@ moshanproductions.com, moshanproductions.com/bay_ vista_5k10k_-_coyote_point Fire Run 4 Mile Run/Walk La Jolla- Pacific Beach, info@ KathyLoperEvents.com, Lake Balboa Watermelon Run Van Nuys, 323-491-0917, TryUsEvents@gmail.com, tryusevents.com/ 8/27/11 Moonlight Madness Shasta Lake City, midnightracing. timing@gmail.com, midnightracing.net Bulldog 50k and 25K Calabasas, bulldogultra@ yahoo.com, trailrunevents.com 8/28/11 Dirt Inspires Women’s Half-marathon Aptos, 831.419.0883, Penni@ finishlineproduction.com, ditrailruns.com Golden Gate Park Cross Country 5K San Francisco, 415-978-0837, dserunclub@aol. com, dserunners.com Santa Rosa Marathon Santa Rosa, 707-546-7356, osarabi@Fusionfitness.biz , thesantarosamarathon.com Women’s Trail Halfmarathon Santa Cruz, 831-4190883, finishlineproduction.com 9/4/11 Disneyland Half-marathon, Family Fun Run 5K Anaheim, 407-938-3398, disneyworldsports.disney. go.com, Marina Green 5K San Francisco, 415-978-0837, dserunclub@aol.com, dserunners.com 9/5/11 Rock ‘n’ Roll Las Vegas (Half) - Training Program San Diego, 858-279-5570, jrobinson@rehabunited.com, racetostopms.com 9/6/11

Run To The Top Mt Baldy, California, 909-946-2057, director@run2top.com, run2top.com

html

9/10/11 Camp Pendleton Heartbreak Ridge 13.1 Marathon Camp Pendleton, 760-725-6836, cpraces@y-events.com, camppendletonraces.com

The SAND PIT 5K- Fall Mania San Diego, 858-268-1250, info@kozenterprises.com, kozenterprises.com

Endure the Bear Big Bear, CA, kdlundgren@gmail.com, endurebear.wordpress.com/

San Francisco One Day San Francisco, pctrailruns.com

9/18/11 Whiskeytown Relays Redding, sweatrc@sbcglobal. net, sweatrc.com

Urban Dare San Francisco San Francisco, 202-285-4510, kkeefe@urbandare.com, urbandare.com

9/19/11 Emerald Bay Trail Run South Lake, 530-546-1019, info@bigblueadventure.com, bigblueadventure.com

Fiesta Island Time Trial Series Fiesta Island, fittdirector@sdbc.org, fiestaisland.com

9/23/11 Challenge Walk MS Carlsbad, 760-448-8435, jennifer.west@ nmss.org, myMSchallenge.com

9/11/11 Santa Monica 5000 Santa Monica, 310-821-7898, info@genericevents.com, santamonica5000.com SUPERFROG Triathlon Coronado/Imperial Beach, superfrog@san.rr.com, superfrogtriathlon.com 9/16/11 Ragnar Relay Napa Valley San Francisco to Calistoga, info@ragnarrelay.com, ragnarrelay.com/race/ napavalley Mindful Running: Trail Running, Meditation and Yoga Retreat Aptos, 831-6623993, terri@terrischneider.net, terrischneider.net/clinics/html/ running.html 9/17/11 The Chico Ten (and 3 Miler) Chico , 530-345-1000, events@fleetfeetchico.com, fleetfeetchico.com/chico-ten Back to School Scholarship Run Pleasanton, 209-795-7832, info@onyourmarkevents.com, onyourmarkevents.com Diablo Trail Run (4 mi, 10 mi, Half-marathon, Marathon, 50 Km) Clayton, 999-999-9999, events@ coastaltrailruns.com, coastaltrailruns.com/d_diablo.

9/24/11 Malibu Canyon Mud Run Malibu, CA, 310-821-7898, info@genericevents.com, genericevents.com/ malibucanyon/

Santa Cruz Mountains Trail Run Santa Cruz, pctrailruns. com/Santa_Cruz_Mountains. htm 10/1/11 Urban Dare Los Angeles Los Angeles, 202-285-4510, kkeefe@urbandare.com, urbandare.com 10/2/11 Bridge to Bridge San Francisco, 415-759-2690, diane@rhodyco.com, bridgetobridge.com Glide Floss Bridge to Bridge 12K/7K San Francisco, 415-7592690, info@rhodyco.com, bridgetobridge.com XTERRA Point Mugu Malibu, 310-821-7898, info@ genericevents.com, trailrace. com Dodge Rock ‘n’ Roll San Jose Half-marathon San Jose, 800311-1255, rnrsj@ competitorgroup.com, runrocknroll.com

Salmon Run 5K/10K Oroville, 530-370-2647, julie@ underthesunevents.org, underthesunevents.org/ salmon_run.htm

Urban Cow Half-marathon, Relay & 5K Sacramento, 916548-8209, CamarilloMarathon. com

Coastal 50 Km Trail Run Stinson Beach, events@ coastaltrailruns.com, coastaltrailruns.com/ coastal50.html

10/8/11 Bizz Johnson Express Halfmarathon Susanville, events@ coastaltrailruns.com, coastaltrailruns.com/bizz_ johnson.html

Survivor Mud Run Lake Elsinore, info@survivormudrun. com, survivormudrun.com

Leona Valley Trail Races Lake Hughes, 949-322-2048, leonaracedirector@gmail.com, leonavalleytrailraces.com

9/25/11 Alive and Running Los Angeles, info@spectrumsports. net, events.didihirsch.org/site/ TR?fr_id=1030&pg=entry Almaden Times Classic Almaden Valley, 209-795-7832-, info@onyourmarkevents.com, onyourmarkevents.com

Yellow Day 5K and One Mile Sprint Chico, 530-345-1000, events@fleetfeetchico.com, fleetfeetchico.com

Lake Tahoe Marathon Tahoe, 530-544-7095, dserunners.com

10/9/11 Bizz Johnson Marathon (10km, Half-marathon, Marathon) Susanville, events@coastaltrailruns.com, coastaltrailruns.com/bizz_ johnson.html

Oyster Point 5M San Francisco, 415-978-0837, dserunclub@aol.com, dserunners.com

Magic Mountain Man 5K and 10K Castaic Lake, 949-9751812, questions@ renegaderaceseries.com,

Newport Marathon June 4, Newport, Ore. Run from the haunted lighthouse of Yaquina Bay Park and along the ocean in the Newport Marathon that limits the course to the first 900 registrants. Every finisher receives a finishers medal and is eligible to win door prizes at the awards party following the race. Newportmarathon.org

Photo by Romans916

Sidewinder 5K & 10K San Diego, 619-265-7374, paul@ sdri.net, dirtdevilracing.com

CALENDAR [ pacific west ] renegaderaceseries.com Camarillo Marathon, Halfmarathon & 5K Camarillo, 805-258-3779, CamarilloMarathon.com Happy Fish Run For Education Fremont, 209-7957832, info@onyourmarkevents. com, onyourmarkevents.com

Whiskeytown Trail Runs Redding, sweatrc@sbcglobal. net, sweatrc.com Malibu Canyon Trail Run (10 Km, 25 Km, 50 Km) Calabasas, 999-999-9999, events@coastaltrailruns.com, coastaltrailruns.com/mc_ malibu_canyon.html

Long Beach International City Bank Marathon/Halfmarathon/5K Long Beach, 562-427-4606, lelison@runicr. com, runlongbeach.com

10/23/11 Morgan Hill Marathon, Half, Marathon, & kids fun run Morgan Hill, CA, 408-426-0509, info@mhmarathon.com, mhmarathon.com

Raptor Ridge Half-marathon Escondido, 619-265-7374, paul@sdri.net, dirtdevilracing. com

Race for the Rescues 5K, 10K, Kids Run Pasadena, 323899-5640, info@ therescuetrain.org, racefortherescues.org

The Five Cities Marathon & Half-marathon Pomona, rodolfo.yela@ fivecitiesmarathon.com, fivecitiesmarathon.com 10/15/11 Camp Pendleton Buffalo Alley 10K, 5K, and 1 Mile Fun Run Camp Pendleton, 760-7256836, cpraces@y-events.com, camppendletonraces.com Buffalo Alley Run Camp Pendleton, 760-725-6836, cpraces@y-events.com, camppendletonraces.com Walk on the Wild Side 5K Walk San Diego, 760-692-2900, info@inmotionevents.com, inmotionevents.com 10/16/11 Humboldt Redwoods Marathon & Half-marathon & 5k Arcata, 707-443-1220, eventswithsole.com Rockaway Beach 5K Pacifica, 415-978-0837, dserunclub@aol. com, dserunners.com Team In Training -- The Lukemia & Lymphoma Society San Francisco, teamintraining-flp@lls.org, 10/22/11 Light The Night Against Crime 5k San Diego, 310-8217898, info@genericevents.com, genericevents.com

Event Spot Light 90 Competitor May 2011

Golden Gate Bridge Vista 10K San Francisco, 415-9780837, dserunclub@aol.com, dserunners.com Grape Stomp Half-marathon, 10K, and 5K Livermore, 831419-0883, Penni@ finishlineproduction.com, finishlineproduction.com 10/25/11 LA Cancer Challenge West Los Angeles, 310-828-4123, phillip@pancreatic.org, lacancerchallenge.com 10/29/11 Healdsburg Wine Country Half-marathon Healdsburg, 707-933-1769, raceinfo@ destinationraces.com, runhealdsburg.com

978-0837, dserunclub@aol. com, dserunners.com 10/31/11 Silicon Valley Marathon, Half-marathon, and 5K San Jose, 415-462-6200, svmarathon.com 11/5/11 Lake Chabot Trail Run Castro Valley, 999-999-9999, events@ coastaltrailruns.com, coastaltrailruns.com/lc_lake_ chabot.html Catalina Island EcoMarathon Avalon, info@ spectrumsports.net, catalinaecomarathon.com My Sister’s House- 8th Annual Run for a Safe Haven sacramento, info@my-sistershouse.org, my-sisters-house. org/ 11/6/11 Columbia Muddy Buddy Los Angeles San Dimas, 800-3111255, muddybuddy@ competitorgroup.com, muddybuddy.com Dinosaur Dash 5k, 10k, Kids Run Tustin, 714-832-6299, info@tpsf.net, tpsf.net Iron Girl Del Mar Del Mar, 813-868-5938, contact@ irongirl.com, irongirl.com/ Events/Del_Mar.htm Aflac Iron Girl 10K/ 5K Run & Walk Del Mar, 813-868-5940, Info@IronGirl.com, IronGirl. com

10/30/11 Laguna Lake Mud Mash San Luis Obispo, 805-541-0401, events@all-outevents.com, mudmash.com

Almond Bowl 5K/10K Chico, 530-370-2647, julie@ underthesunevents.org, chicorunningclub.org/almondbowl.html

Lake Natoma Four Bridges Half-marathon Folsom, runsra@gmail.com, fourbridgeshalf.org

Eye-Q Two Cities Marathon & Half-marathon Fresno, runfresno.com

Dodge Rock ‘n’ Roll Los Angeles Half-marathon Los Angeles, 800-311-1255, rnrla@ competitorgroup.com, runrocknroll.com Great Halloween Highway Run 4M San Francisco, 415-

Kennedy Drive 8K San Francisco, 415-978-0837, dserunclub@aol.com, dserunners.com Santa Clarita Marathon Santa Clarita, 661-286-4018, scmarathon.com

11/12/11 K9K Pet Cancer Awareness Walk Long Beach, 949-9751812, questions@ renegaderaceseries.com, renegaderaceseries.com

11/24/11 Father Joe’s Thanksgiving Day 5K Run/Walk San Diego, 619-446-2100, ryan.pocock@ neighbor.org, thanksgivingrun. org

Santa Barbara International Marathon Santa Barbara, 805637-7417, sbimarathon@cox. net, sbimarathon.com

Lake Balboa Turkey Trot Van Nuys, 323-491-0917, TryUsEvents@gmail.com, tryusevents.com/

11/13/11 Calabasas Classic Calabasas, julie@talbertfamilyfoundation. org, calabasasclassic.com

Thanksgiving Run and Walk Against Hunger Stockton, runagainsthunger.org

Mermaid Run San Francisco San Francisco, info@ mermaidtriathlon.com, mermaidseries.com Silver Strand Half-marathon Coronado to Imperial Beach (San Diego), 858-268-1250, info@kozenterprises.com, kozenterprises.com

XTERRA Point Mugu Malibu, 310.821.7898, info@ genericevents.com, trailrace. com XTERRA Point Mugu Malibu, 310-821-7898, info@ genericevents.com, trailrace. com

Embarcadero 10K San Francisco, 415-978-0837, dserunclub@aol.com, dserunners.com

11/26/11 Gobble Wobble Santa Monica, 310-821-7898, info@ genericevents.com, santamonicagobblewobble. com

Napa Valley Silverado Halfmarathon Calistoga, 4158681829, info@ envirosports.com, envirosports.com

San Dimas Turkey Trot San Dimas, 949-975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com

Stockton Half-marathon Stockton, 407-599-0568, Dreinkesports@msn.com, Stocktonhalfmarathon.com

11/27/11 Run Wild For A Child 5K/10K San Francisco, 415-759-2690, info@rhodyco.com, rhodyco. com

11/19/11 Spooner’s Cove Trail Run (5mi, 7mi, 25km, 50km) Los Osos, 999-999-9999, events@ coastaltrailruns.com, coastaltrailruns.com/sc_ spooners_cove.html

12/3/11 Death Valley Trail Marathon & 30K Death Valley, 415-8681829, info@envirosports.com, envirosports.com/events/event. php?eventid=2684

11/20/11 Big Sur Half-marathon on Monterey Bay Carmel, CA, 831625-6226, julie@bsim.org, bigsurhalfmarathon.org

12/4/11 Ferry Building Run 4M San Francisco, 415-978-0837, dserunclub@aol.com, dserunners.com

Santa Monica Mountains Trail Run 8K, 30K and 50K Malibu, pctrailruns.com

California International Marathon Folsom to Sacramento, runcim@jhu.edu, runcim.org

Single/Double Lake Merced Run 4.5M/9M San Francisco, 415-978-0837, dserunclub@aol. com, dserunners.com

12/10/11 Coyote Ridge Trail Run (7 mi, 10 mi, 20 mi, 50 Km) Muir Beach, events@oastaltrailruns.

com, coastaltrailruns.com/cr_ coyote_ridge.html Hark the Herald Angels 12K & 25K Tiburon, 4158681829, info@envirosports.com, envirosports.com Coyote Ridge Trail Run Muir Beach, events@ coastaltrailruns.com, coastaltrailruns.com/cr_ coyote_ridge.html 12/11/11 XTERRA Crystal Cove Laguna Beach, 310-821-7898, info@ genericevents.com, trailrace. com Santa Cruz Toy Run 5K Santa Cruz, 831-419-0883, Penni@ finishlineproduction.com, finishlineproduction.com Make Room for Santa 5k, 10k & Kids Run Irvine, 949975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com Fourth Annual Jingle Bell Rock Santa Cruz, 831.419.0883, Penni@finishlineproduction. com, finishlineproduction.com Make Room for Santa 5k, 10k & Kids Run Irvine, 949975-1812, questions@ renegaderaceseries.com, renegaderaceseries.com 12/17/11 Jack Frost 10K Chico, 530345-1000, events@ fleetfeetchico.com, fleetfeetchico.com 12/18/11 Winter Solstice X-mas Tree Run Long Beach, 323-491-0917, TryUsEvents@gmail.com, tryusevents.com/ Rodeo Beach Trail Run Sausalito, pctrailruns.com 12/31/11 New Year’s One Day (6h, 12h, 24h) San Francisco, events@ coastaltrailruns.com, coastaltrailruns.com/nyod_ new_year_one_day.html 1/14/12 Frost or Fog Chico, 530-9663241, nikki@

Canyon Meadows Trail Run June 4, Oakland, Calif.

The Redwoods Regional Park is home to this trail run that features distances from 5K to 50K. No matter the distance, you’ll enjoy spectacular views from the East Ridge and West Ridge Trails.

Coastaltrailruns.com

CALENDAR [ pacific west ]

COLORADO Cycling

5/4/11 Women’s Night Out at Wheat Ridge Cyclery Denver, 303424-3221, patm@ridewrc.com, ridewrc.com

Springs, trainright.com Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org 5/12/11 Bikerpelli - Kokopelli Trail Fruita, 303-875-9000, info@ bikerpelli.com, bikerpelli.com

Sand Creek Spring Classic - Ascent Cycling Series Colorado Springs, 719-651-1677, andy@sandcreeksports.com, sandcreeksports.com University Hill Criterium Boulder, 303-408-1195, lance@withoutlimits.com, withoutlimits.co

5/5/11 Bikerpelli - Kokopelli Trail Fruita, 303-875-9000, info@ bikerpelli.com, bikerpelli.com

Women’s Cycling Association Of Colorado Springs Group Ride Schedule Colorado Springs , info@wmbacos.org, wmbacos. org

5/6/11 7th Annual 18 Hrs of Fruita @ Highline Fruita, 970 8587220, festival@edgecycles. com, fruitamountainbike.com

5/13/11 BetterRide Mountain XC Race Skills Camp with Andy Fruita, 970-335-8226, info@ betterride.net, betterride.net

Women’s Mountain Bike Skills Camp Fruita, 970-3358226, info@betterride.net, betterride.net

5/14/11 Black Forest 300K Brevet Littleton, rmccrides.com

5/20/11 BetterRide Mountain Bike Skills Camp Golden, 970-3358226, info@betterride.net, betterride.net

Desert RATS Classic Fruita, 303-249-1112, reid_delman@ geminiadventures.com, geminiadventures.com

Boulder B-cycle Launch Boulder, elizabeth.train@ boulderbcycle.com, boulderbcycle.com

Hugo Road Race Deer Trail, roadrace@cyclingevents.com, cyclingevents.com

5/21/11 Annual Buena Vista Bike Fest Buena Vista, 719-395-6112, info@bvbf.org, bvbf.org

5/7/11 12 Hours of Mesa Verde Endurance Relay Mesa Verde, 12hoursofmesaverde.com Denver Fat Tire Festival Lakewood, 408-410-7973, hutch@warriorscycling.com, warriorscycling.com Front Range 60 Lakewood, 408-410-7973, hutch@ warriorscycling.com, warriorscycling.com Lookout Mountain Hill Climb Golden, philhar5@Qwest.net, Vail Mountain Bike Camps WomenWeekend Fruita, 970-470-3431, info@ vailmountainbikecamps.com, vailmountainbikecamps.com Wheels of Thunder Classic Englewood, 303-818-4420, rich. beutner@christiancycling.com, americancycling.org 5/8/11 Battle the Bear Lakewood, 408-410-7973, hutch@ warriorscycling.com, warriorscycling.com 5/11/11 Climbing Camp Colorado

Event Spot Light 92 Competitor May 2011

LIVESTRONG DAY at WHEAT RIDGE CYCLERY Denver, 303424-3221, patm@ridewrc.com, ridewrc.com Southern Colorado Tour de Cure Woodland Park , main. diabetes.org/socotourdecure Vail Mountain Bike Camps Women’s Weekend Fruita, 970-470-3431, info@ vailmountainbikecamps.com, vailmountainbikecamps.com WRC DEMO DAY at RED ROCKS Denver, 303-424-3221, patm@ridewrc.com, ridewrc. com 5/15/11 BoCo Loco Bike Bash Boulder, 303-938-5700, kathyb@ bnasurg.com, bocoloco.org Community Classic Bike Tour Loveland, 970-203-2519, dawn.paepke@bannerhealth. com, mckeefoundation.com

5/18/11 CU Boulder Short Track Series Boulder, 303cycling. com/2010-cu-boulder-cyclingshort-track-series Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org

MSC #3, Salida Mountain Stage Race Salida, 720-4076142, info@racemsc.com, racemsc.com The Sonic Boom Louisville, 360-927-1751, putelis@gmail. com, americancycling.org Vail Mountain Bike Camps Women’s Skills Workshop/Coached Ride Eagle, 970-470-3431, info@ vailmountainbikecamps.com, vailmountainbikecamps.com 5/22/11 2010 Road To Victory Bicycle Classic Boulder, 720-5143244, info@road2victory.com, road2victory.com Aspen Cycling Criterium Aspen, 970-429-2093, aspenspecialevents@ci.aspen. co.us, aspencyclingfestival. com

Boulder Racing HC Boulder, 303-981-7342, bhlud@yahoo. com, Road To Victory Bicycle Classic Boulder, 720-5143244, info@road2victory.com, road2victory.com 5/25/11 Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org Vail/Beaver Creek Mountain Bike Race Series #1 Vail, 970479-2280, bpappas@vailrec. com, vailrec.com 5/27/11 Super Morgul Classic Louisville, 303-981-7342, bhlud@yahoo.com, americancycling.org 5/28/11 BetterRide Women’s Mountain Bike Skills Camp Lakewood, 970-335-8226, info@ betterride.net, betterride.net Foothills Climbfest Ken Caryl, rmccrides.com Iron Horse Bicycle Classic Durango Coca Cola Road Race Durango, 970-259-4621, director@ ironhorsebicycleclassic.com, ironhorsebicycleclassic.com Superior Morgul Classic Superior, 303.544.0959, angie@allthedetailsinc.com, superiormorgulclassic.com/ index.php 5/29/11 Gran Fondo Gunnison, 970641-5513, gunnisonmentors. com Iron Horse Bicycle Classic Morehart Murphy Criterim Durango, 970-259-4621, director@ ironhorsebicycleclassic.com, ironhorsebicycleclassic.com Superior Morgul Classic Superior, 303.544.0359, angie@allthedetailsinc.com, superiormorgulclassic.com/ index.php The Original Growler

Mountain Bike Race Gunnison, 970-641-5513, info@gunnisontrails.com, gunnisontrails.com/growler

jreister@hrcaonline.org, highlandsranchrunseries.com

Marathon /Half-marathon

5/7/11 Dumb Friends League Furry Scurry Denver, 303-751-5772, info@ddfl.org,

6/5/11 Steamboat Marathon, Half-marathon and 10K Steamboat Springs, 970879-0880, marathon@ steamboatchamber.com, steamboatmarathon.com

Multisport

5/8/11 Barkin Dog Duathlon Denver, 303-642-7917, info@ racingunderground.com, racingunderground.com

6/12/11 Estes Park Marathon Estes Park, 970-586-8189, team@ epmarathon.org, epmarathon. org

5/14/11 Adventure Xstream Series Chatfield Lakewood, 970-4035320, 2011@gravityplay.com, gravityplay.com

6/18/11 Runner’s Edge of the Rockies Summer/Fall Training Session kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com

Adventure Xstream Series Chatfield Lakewood, 970-4035320, 2011@gravityplay.com, gravityplay.com

7/5/11 Runners Edge of the Rockies Summer/Fall Speedwork Program kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com 8/27/11 Runners Edge of the Rockies Mid-Summer Training Session kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com 9/5/11 American Discovery Trail Marathon and Halfmarathon Colorado Springs, runadtmarathon@yahoo.com , adtmarathon.com 11/5/11 Runners Edge of the Rockies Winter Training Session kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com 11/12/11 HRCA Backcountry Wilderness Trail 1/2 Marathon Highlands Ranch , 303-471-7039,

5/15/11 Riptide Multisports Littlefoot Sprint Triathlon Lakewood, Colorado, 720-2890036, amy@riptidemultisports. com, 5/18/11 CCAC Triathlon and Running Club Open House Denver, 303-339-5631, gtanner@ cherrycreekclub.com, cherrycreekclub.com 5/21/11 America’s Cup Aquathlon USAT National Championship Longmont, 303-408-1195, Lance@withoutlimits.com, Withoutlimits.co FastForward Sports Kickoff to Spring Triathlon Training Denver, 303-440-1975, fastforwardsports.net 5/22/11 Ft. Collins Triathlon/ Duathlon Ft. Collins, 970-4820551, kforzley@comcast.net, timberlinetiming.com MSC #3, Salida Mountain Stage Race Salida, 720-4076142, info@racemsc.com, Summer OPEN Sprint Triathlon Longmont, 303-408-1195, withoutlimitsproductions@

Dodge Rock ‘n’ Roll San Diego Marathon and Half-Marathon June 5, San Diego Last year the original Rock ‘n’ Roll Marathon added a half-marathon to the race, and this year the race will move the start to Balboa Park. More than 30,000 runners are expected to compete in the marathon and halfmarathon, which run through San Diego to the finish at Sea World, and features live music at every mile. Runrocknroll.com

Photo by Ryan Bethke

underthesunevents.org, underthesunevents.org/ frostorfog.htm

competitor.com 93

ads_SE.indd 93

4/15/11 9:19 AM

CALENDAR [ pacific west ] Tri the Rock Youth Triathlon Castle Rock, 720-733-2284, ktrbovich@crgov.com, tritherock.com 5/25/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com 5/28/11 Pelican Fest Triathlon Windsor, 214-4829, don@t2coaching.com, pelicanfesttriathlon.com Pelican Fest Triathlon Windsor, 719-214-4829, don@t2coaching.com, pelicanfesttriathlon.com 5/30/11 Narrow Horse Swim and Triathlon Durango, go-dmt.org 6/2/11 Stroke & Stride #1 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com Tri Coaching - Poppy Sports Boulder, 720-933-5113, camps@ poppysports.com, poppysports. com/TrainingCamps 6/3/11 Metro Brokers Triathlon Friday Denver, 303-843-0100, race@metrobrokerstriathlon. com, metrobrokerstriathlon. com 6/4/11 Boulder Sunrise Tri/ Du/Run Boulder, info@ yourcausesports.org, yourcausesports.org HRCA Tune Up Kids Mini Triathlon Highlands Ranch , highlandsranchrunseries.com HRCA Tune-Up Sprint Triathlon Highlands Ranch, highlandsranchrunseries.com Kids Only Triathlon Longmont, 303-774-4771, sara.stewart@ ci.longmont.co.us, ci.longmont. co.us/rec/special/ Longmont Kids Only Triathlon Longmont, 303-

Event Spot Light 94 Competitor May 2011

774-4771, sara.stewart@ ci.longmont.co.us, ci.longmont. co.us/rec/special/

Greeley Triathlon Greeley, info@greeleytriathlon.com, greeleytriathlon.com

6/5/11 31st Annual Longmont Triathlon Longmont, 303651-8405, karen.charles@ ci.longmont.co.us, ci.longmont. co.us/rec/special/

Mini Ha Ha Triathlon Broomfield, 303-464-5500, ci.broomfield.co.us/recreation

6/8/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com 6/9/11 Stroke & Stride #2 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com Triathlon Performance Camp Colorado Springs, trainright.com 6/10/11 Denver Fit Conference & MMA Sports Expo Denver, achievefitnessusa.com Lyons Outdoor Games Lyons, 303-823-8250, recreation@townoflyons.com, lyonsoutdoorgames.com 6/11/11 Highline Hustle Triathlon Loma, 970-254-3893, gjcity. org/CityDeptWebPages/ ParksRecreation/Recreation/ HighlineHustle/HighlineHustle. htm Zoot Aspen Triathlon/ Duathlon/Aquabike Aspen, 970-429-2093, aspenspecialevents@ci.aspen. co.us, aspenrecreation.com 6/12/11 BAM Bare Bones Open Water Swim Boulder, jascott@indra. com, bamswimteam.org Foothills Feat Mini Sprint and Kids Triathlon Littleton, 303.579.9488, trishbyerley@gmail.com, foothillsfeattriathlon.com Greeley 13-15 Age Group Triathlon Greeley, info@ greeleytriathlon.com, greeleytriathlon.com

springsips.com, runningseries. com

Open Water Swim Clinic Littleton, pete@ milehighmultisport.com, milehighmultisport.com USA Triathlon Rocky Mtn Region Junior Championship Greeley, info@greeleytriathlon. com, greeleytriathlon.com 6/14/11 Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org 6/16/11 Stroke & Stride #3 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com 6/18/11 Open Water Swim Clinic Littleton/Lakewood, pete@ milehighmultisport.com, milehighmultisport.com

Tough Mudder Colorado Sunday Avon, 718-643-6171, info@toughmudder.com, toughmudder.com 6/28/11 AQUAMAN Swim and Swim/Run Series #1 Denver, CO, (203)313-3546, withoutlimitsproductions@ gmail.com, withoutlimits.co Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@hotmail.com, withoutlimits.com Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org 6/30/11 Stroke & Stride #5 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com

Running 5/1/11 10th Anniversary Colorado Marathon Fort Collins, 970-556-3279, lisa@ thecoloradomarathon.com, thecoloradomarathon.com

6/19/11 5430 Sprint Triathlon Boulder, 813-868-5933, bouldertriseries.com 6/22/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com 6/23/11 Stroke & Stride #4 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com 6/25/11 Loveland Lake to Lake Triathlon and Aquabike Loveland, 970-669-6372, peggy@lovelandlaketolake. com, lovelandlaketolake.com Tough Mudder Colorado Saturday Avon, 718-643-6171, info@toughmudder.com, toughmudder.com 6/26/11 Craig Duathlon Craig, ccat@

9th Annual Earth Day 5k Boulder, 303-999-3820, crcintern@conservationcenter. org, conservationcenter.org Cinco de Mayo Walk/Run Pueblo, 719-248-7468, ramon. arriaga@colostate-pueblo.edu, socorunners.org Colorado Marathon and Half-marathon Fort Collins, 970-556-3279, Lisa@ thecoloradomarathon.com , thecoloradomarathon.com Hawk Hustle 5K Thornton, 720-972-4400, teresa. baldwin@adams12.org, horizon.adams12.org Sports Authority Cherry Creek Sneak Denver, info@ cherrycreeksneak.com, cherrycreeksneak.com 5/2/11

Running Well Seminars Denver, 303-458-9660, info@ CatalystTherapies.com, catalysttherapies.com 5/6/11 Kokopelli Kids Trail Running Series Colorado Springs, 719-337-2737, lrainsberger@ comcast.net, kokopellikids.com 5/7/11 Arthritis Foundation Annual Colorado Springs Walk Colorado Springs, 719-520-5711, pprrun.org CMRA Memorial Run Westminster, 303-422-2054, comastersrun.org Collegiate Peaks Trail Run Buena Vista, 719-395-6612, burkekaiser@hotmail.com, collegiatepeakstrailrun.org EdgeRunner Edgewater, 303694-2202, shannon@bkbltd. com , edgerunner5k.com/ EdgeRunner Edgewater, 303694-2202, shannon@bkbltd. com , edgerunner5k.com First Saturday Run Colorado Springs, 719-635-3833, corunco@aol.com, corunco. com/firstsaturday.html Florence Crittenton Services Miles for Moms Run/ Walk Denver, 303.321.6363 , events@FlorenceCrittentonCO. org, florencecrittentonco.org/ runwalk/index.html Grand Valley Marathon and Half-marathon Palisade, 435-650-0155, info@ mammothmarathons.org , mammothmarathons.org/gv/ gv.html Greenland Trail Races Colorado Springs, 720-985-9047, derek@ coloradorunnermag.com, greenland50k.com HRCA Cinco du Mayo 5K/ Duathlon Highlands Ranch , highlandsranchrunseries.com Make-A-Wish Race for Wishes Greenwood Village, 303-750-9474, pforsythe@ colorado.wish.org,

wishcolorado.org Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org Take 5 in the Garden of the Gods Colorado Springs, 719-635-8803, director@ csgrandprix.com, csgrandprix. com Walk MS 2011 Denver, 303698-7470, coloradowalkms@ nmss.org, walkmscolorado.org 5/8/11 Colorado Rockies Home Run Denver, info@downingevents. com, mlb.mlb.com/col/fan_ forum/funrun.jsp#registration Crazy Legs 10K Trail Run Loveland, stofko121@yahoo. com, paulstofko.com Mother’s Day Mile Glenwood Springs, 970-945-2632-x101, nrein@rof.net, runningguru. com Mothers Day 5K Denver, 303578-2772, running@qidenver. com, mothersday5k.com 5/10/11 DASH & DINE 5k Series #4 Boulder, 303-408-1195, Lance@withoutlimits.com, withoutlimits.co 5/13/11 Kokopelli Kids Trail Running Series Colorado Springs, 719-337-2737, lrainsberger@ comcast.net, kokopellikids.com 5/14/11 29th High Line Canal Run Centennial, 303-798-7515, allisonb@ssprd.org, sspr.org 36th Annual Black Canyon Ascent Black Canyon, blackcanyonraces.com Adopt a Village Humanitarian Run Colorado Springs, 719-648-7464, verdema@d11.org, pprrun.org Dick’s Sporting Goods Flat Out 5K Broomfield, 3034447223, matt@ bolderboulder.com, bolderboulder.com

Silicon Valley Triathlon Extravaganza June 11-12, San Jose, Calif.

New for this year is the long-course triathlon, which features a 1-mile swim, 56-mile bike and 9-mile run. Or choose a sprint (on June 11) or Olympic-distance (June 12) race. All the races take part in and around Almaden Lake Park in San Jose, and feature a post-race party with gourmet food, kids events and raffles.

Usaproductions.org

Photo by John Segesta

gmail.com, WithoutLimits.co

Multi-Sport Events

CALENDAR [ pacific west ]

2011

La Sportiva Vail Boneyard Boogie Eagle, 970-479-2280, mthomas@vailrec.com, vailrec. com Sky Mesa Pass Trail Marathon Gateway, 970-9312458, info@gatewaycanyons. com , gatewaycanyons.com Spiral Drive Run Salida, 719530-0223, chaffeerunners@ yahoo.com, salidarec.com/ccrc Spirit Challenge Steamboat Springs, ccat@springsips.com, runningseries.com

Rocky Mountain Health Plans 5K Denver, 720-5301064, gotrdenver@comcast. net, girlsontherunrockies.org

Kids Rodeo Stampede Evergreen, 303-679-1358, vilbarb@msn.com, kidsrodeostampede.com

Run to the Shrine Colorado Springs, 719-633-9925-x147, larmstrong@cmzoo.org, pprrun.org

Sage Burner Trail Race Gunnison, 970-943-2104, sdrum@western.edu, western. edu/sageburner

Salvation Army Run/Walk for Hope 5K Colorado Springs, 719-761-2291, shawnfinley78@ yahoo.com, pprrun.org

5/29/11 34th Annual Animas Surgical Hospital Narrow Gauge 10 Miler Durango, 970903-0141, joetheine@mac.com, go-dmt.org

Walt Clark Cougar Challenge Loveland, 970-218-8344, lovelandroadrunners.com

Mt Rainier Duathlon, Enumclaw Long & Short Courses

May 28 Spring Festival 10K Run & 5k Run/Walk, Moses Lake May 30 Spring Festival Triathlon/Duathlon, Moses Lake June 11 Moses Lake Family Triathlon (includes Run for Your Life 10K/5K Run/Walk) June 18 Five Mile Lake Women’s Triathlon, Auburn July 2

Five Mile Lake Coed Triathlon, Auburn

July 11 XTERRA Vashon Off Road Triathlon July 30 Ellensburg Sprint Triathlon July 31 Whisky Dick Triathlon, Ellensburg (includes 10K Fun Run) Aug 27 Lake Sammamish Triathlon, Issaquah Sept 3 Bonney Lake Chamber of Commerce Tri Olympic and Sprint Courses Sept 10 Lake Stevens Triathlon Olympic and Sprint Courses Free digital race photo included! events) (most events

Use code CMP2 and receive $5 off your MULTISPORT registration (only one discount per event).

FOR MORE INFO OR TO REGISTER GO TO

www.BuDuRacing.com 96 Competitor May 2011

DASH & DINE 5k Series #6 Boulder, 303-408-1195, Lance@ withoutlimits.com, withoutlimits.co 5/28/11 4th Annual Sage Burner 50k/25k Run Gunnison, 970943-2104, sdrum@western. edu, western.edu/sageburner

Walk MS 2011 Boulder, 303698-5443, coloradowalkms@ nmss.org, walkmscolorado.org

May 1

Cottonwood Classic 5K Thornton, 720-977-5914, mike. coulter@cityofthornton.net, cityofthornton.net

Dash & Dine 5K Series Boulder, withoutlimits.com

Hope Lives! Pink Boa 5K Run/Walk Fort Collins, 970225-6200, melissa@hopelives. org, hopelives.org

Ute Pass Elementary Fun Run Chipita Park, 719-6849821, lgrieb@mssd14.org, pprrun.org

BUDU RACING IS PROUD TO DONATE A PORTION OF THE REGISTRATION FEE TO THE JDRF FOR MOST MULTISPORT EVENTS.

Pine, 303-870-0487, adamf@ runuphillracing.com, runuphillracing.com/

5/15/11 Kaiser Permanente Colfax Marathon Denver, 303-770-9600, michelle@ coloradocolfaxmarathon.org, coloradocolfaxmarathon.org Rocky Mountain Lab Rescue Run 5K and Fair Louisville, rmlrdoggiedash@gmail.com, rockymountainlabrescue.com Womens Running & Conditioning camp Estes Park, CO, 970-586-4432, terry@activeataltitude.com, activeataltitude.com 5/17/11 Dash & Dine 5K Series Boulder, withoutlimits.com DASH & DINE 5k Series #5 Boulder, 303-408-1195, Lance@withoutlimits.com, withoutlimits.co Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org 5/19/11 Liver Life Walk and Twilight 5K Denver, 303-988-4388, cthomas@liverfoundation.org, liverfoundation.org/chapters/ rockymountain/events/17 5/20/11 Kokopelli Kids Trail Running Series Colorado Springs, 719-337-2737, lrainsberger@ comcast.net, kokopellikids.com 5/21/11 Buffalo Creek Trail Run

5/22/11 14th Annual AirLife Memorial Run/Walk and EMS Celebration Littleton, 303-694-2202, shannon@ bkbltd.com, airlifedenver.com AirLife Littleton, 303-6942202, shannon@bkbltd.com , airlifedenver.com FastForward Sports Spring Group Run Training Denver, 303-440-1975, fastforwardsports.net Gallop at the Grove Golden, 303-278-8542, coach2cctf@aol. com, gallopatthegrove.com KYFFIN COUGAR TRACKS 5K RUN/WALK Golden, wghesse@ comcast.net, finishlinetiming. com/races/kyffin_cougar_ tracks/ Lancer Fast 5K Run/Walk Challenge Denver, 720-6291071, LancerRunningClub@ gmail.com, facebook.com/ lancerrunningclub Miles-for-Smiles 5K run/ walk Broomfield, 720-9406078, dawn@ twoangelsfoundation.org, twoangelsfoundation.org Reach Your Peak 4 Mile Run Colorado Springs, 719-6323855, pprrun.org Yappy Dog Prediction Run Pueblo, 719-543-6982, barnhartaccount@gmail.com, socorunners.org 5/24/11

Arkansas River Bluegrass Marathon and Halfmarathon Salida, 719-5395703, Dan@SalidaRaces.org, salidaraces.org 5/30/11 Dick’s Sporting Goods BolderBOULDER Boulder, race@bolderboulder.com, bolderboulder.com 5/31/11 Dick’s Sporting Goods Bolder Boulder Boulder, 303444-RACE, race@bolderboulder. com, bolderboulder.com 6/1/11 Summit Trail Running Series Race #1: French Gulch Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com 6/2/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com 6/4/11 Aurora Trails Day 5K Aurora, 970-401-0065, cyusten@ auroragov.org, auroragov.org/ reservoirs

Golden Gold Rush Quarry Run Golden, 303-277-0040, terry.raney@lafarge-na.com, GoldenGoldRush.com Jodi’s Race for Awareness Denver, 1-800-428-0642, race@ colo-ovariancancer.org, coloovariancancer.org Max Silver 3rd Annual Little Dipper Pool Fun Run Colorado Springs, 719-337-1535, merrybread@aol.com, pprrun. org Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org Run for Rio Rye, 719-947-3682, jeffaco@earthlink.net, socorunners.org Start! Denver Heart & Stroke Walk Denver, 303-996-8731, denverheartwalk@heart.org, denverheartwalk.org Taste of Louisville 1/2 Marathon & 5K Louisville, 970389-0310, info@canyoumove. me, tasteoflouisvillehalf.com Teva Mountain Games Mud Run Vail, 888-883-8245, info@ vvf.org, tevamountaingames. com Teva Mountain Games Vail Pass Half-marathon Vail, 888-883-8245, info@vvf.org, tevamountaingames.com Trails Day 5K Aurora, 970-4010065, cyusten@auroragov.org, auroragov.org/reservoirs Turquoise Lake Halfmarathon Leadville, 605-6417580, carlos_martinez@fws. gov, Walk From Obesity Colorado Springs, 719-265-5486, bobbette@phlwls.com, pprrun. org Walk/Run for Their Lives Silt, 970-987-3593, recreation@ rifleco.org, rifleco.org 6/5/11 Fish Hatchery 5K Leadville, 605-641-7580, carlos_ martinez@fws.gov,

Fear the Deer trail halfmarathon Littleton, info@ fearthedeer.co, fearthedeer.co

Leaves for Hope Wheat Ridge, 303-694-2202, shannon@ bkbltd.com , exempla.org/body. cfm?id=1641

Golden Gate Dirty Thirty Black Hawk , 303-990-9049, megan@goldengatedirtythirty. org, goldengatedirtythirty.org

RMRR Bible Park 2.4M Denver, rmrr@rmrr.org, rmrr. org

Sunday, June 19: Imperial Beach to Coronado Benefits San Diego area military wounded warrior programs Enjoy an 8.2 mile bike ride, run or walk along a stretch of beach upon which few have experienced. This yearly event occurs at lowest tide to provide a wide stretch of hard-packed sand – from Imperial Beach to Coronado. Enjoy this most unique event and longest all beach run, ride or walk on the Pacific Coast.

When: June 19, 2011 at 8:00 a.m.

Entry fee: Adults: $30 ($35 after June 10) Children: $10 ($15 after June 10) Start: YMCA Camp Surf in Imperial Beach Finish: Sunset Park in Coronado

Heat up the field.

Not the bench.

Nothing’s worse than being out of the game with an injury. And nothing feels better than getting back in it. We know how much your sport matters to you, because we’re athletes too. And we’re just as committed to your recovery as you are.

sportsmedicine.ucsd.edu

For registration and information please see: www.kathyloperevents.com/lowtideride/stride For additional information call (619) 435-8334 during business hours or visit www.lowtiderideandstride.org or www.coronadorotary.org.

COMPETITOR RADIO

SOUND BITES competitorradio.com

“If I keep progressing like this, who knows what’s possible?”

—Ryan Hall

Ryan Hall, American Record Holder, Half Marathon—59:43

Photo by John Segesta

Listen to candid interviews from the world’s greatest endurance athletes over the past 20 years.

competitor.com 97 SM_Soccer_AdHalfV(Compet)_FINAL.indd 1

3/11/11 3:27 PM

CALENDAR [ PACIFIC WEST ] Teva Mountain Games Spring Runoff Trail Race Vail, 888-883-8245, info@vvf.org, tevamountaingames.com 6/9/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com

Estes Park Marathon & Optimist 10K and 5K Estes Park, 970-586-8189, epmarathon.org Garden of the Gods 10-Mile Run Colorado Springs, 719-4732625, gardentenmile.com

Uni-Hill 2K Boulder, 303-4429097-x33, jessica.gamney@ ironman.com, boulderraces. com

Strides for Epilepsy 5K Run/ Walk Denver, 303.377.9774, peret91@yahoo.com, epilepsycolorado.org

6/10/11 Pura Vida Pur-A-Thon Denver, 720-343-2803, jgart@ brentsplace.org, brentsplace. org

6/13/11 5 Day Youth Kayaking Camp Denver, 303-988-2943, info@ raguides.com, raguides.com

6/11/11 2011 Mile High Amazing Race Denver, isabel.werner@ lls.org, lls.org/amazingrace 26th Annual Sunrise Stampede Longmont, 303449-2825, aprichards@juno. com, sunrisestampede.com 35th Anniversay SALOMON Run the Rockies” HalfMarathon & 10K “ Frisco, 303 635-2815, emgmh@ emgcolorado.com, emgcolorado.com

Running Well Seminar Denver, 303-458-9660, info@ CatalystTherapies.com, CatalystTherapies.com 6/15/11 Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org Summit Trail Running Series Race #2: Flumes Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com

FastForward Sports Summer/Fall Run Training Denver, 303-440-1975, fastforwardsports.net

6/16/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com

Fire Hydrant 5, Walk/Run and Pet Fair Fort Collins, 970226-3647-x241, development@ larimerhumane.org, larimerhumane.org

FIBArk Hill Climb Salida, 719539-5703, salidaraces@gmail. com, salidarec.com or fibark. net

Hayden Cog Run Hayden, ccat@springsips.com, runningseries.com Hike for Habitat Colorado Springs, 719-475-7800, jenny@ pikespeakhabitat.org, pprrun. org Race For Peace Conifer, 303594-9347, tookie@race-forpeace.com, race-for-peace.com Steamworks Animas Valley Half-marathon Durango, 970749-6139, go-dmt.org/ steamworkshalf.html Turkey Track Trail Marathon Pagosa Springs, joingecko.org Weekend Running Well Seminar Denver, 303-4589660, info@CatalystTherapies. com, catalysttherapies.com 6/12/11 Desert RATS Multi-Day Foot Race Grand Junction, 303-2491112, reid_delman@ geminiadventures.com, 98 Competitor May 2011

geminiadventures.com

6/17/11 RMRR Father’s Day Mile Denver, rmrr@rmrr.org, rmrr. org 6/18/11 33rd Annual Sailin’ Shoes Colorado Springs, 719 632 2633, runnersroost01@aol. com, runnersroostcs.com 7th Annual Stepping Out to Cure Scleroderma 3K/5K Walk Aurora, 303-806-6686, cbesselievre@scleroderma. org, scleroderma.org

970-887-9138, info@ habitatgrandcounty.org, habitatgrandcounty.org Mount Evans Ascent Idaho Springs, 303-642-7917, info@ racingunderground.com, racingunderground.com San Juan Solstice 50 Mile Run Lake City, info@lakecity50. com, lakecity50.com SET the PACE for Prostate Cancer Denver, 303-316-4685, heidi.schuman@ prostateconditions.org, setthepacerace.org The Naked Foot 5k Boulder, CO, 720-336-0234, info@ thenakedfoot5k.com, thenakedfoot5k.com The Naked Foot Barefoot Running 5K TBD, 720-3360234, info@thenakedfoot5k. com, thenakedfoot5k.com Women’s Vision Foundation Mentor’s Walk Denver, 303694-2202, shannon@bkbltd. com , womensvision.org/ 6/19/11 Apex Father’s Day 5K Run and Family Fun Run Arvada, 303-463-4270, rachelv@ apexprd.org, apexprd.org/5k Apex Park and Recreation District Foundation Father’s Day 5K Fun Run Arvada, 303424-2739, apexprd.org Beginner/Intermediate River Kayaking on Colorado River (Lesson #3) Dotsero, 303-988-2943, info@raguides. com, raguides.com Father’s Day 4K Boulder, 303517-7046, Henry@ Boulderrunningcompany.com, fathersday4k.com Father’s Day 5K Fort Collins, 970-221-6358, jwalusis@fcgov. com, fcgov.com/recreation FIBArk 10K Trail Run Salida, 719-539-5703, salidaraces@ gmail.com, salidarec.com or fibark.net

CMRA Sand Creek 5M Aurora, 720-480-2370, comastersrun. org

La Sportiva Vail Summer Solstice Trail Run Avon, 970479-2280, mthomas@vailrec. com, vailrec.com

FIBArk 5K and 10K Road Races Salida, 719-539-5703, salidaraces@gmail.com, salidarec.com or fibark.net

Sailin Shoes Colorado Springs, 719-685-9513, graywren@ comcast.net, pprrun.org

Habitat Hobble Fraser, 970887-9138, grandhabitat@ earthlink.net, habitatgrandcounty.org Habitat Hobble Winter Park,

6/20/11 5 Day Youth Kayaking Camp Denver, 303-988-2943, info@ raguides.com, raguides.com 6/23/11 Boulder Stride 5K Run

[ PACIFIC WEST ] CALENDAR Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com 6/25/11 Avon Walk For Breast Cancer Denver, 888-540-9255, info@ avonwalk.org, avonwalk.org

ncnca.org 7/27/11 Tour de Nez Reno, usacycling. org, tourdenez.org Tour de Nez Reno, usacycling. org, tourdenez.org

Joe Colton’s Off Road Run Rollingsville, 303-517-7046, henry@ boulderrunningcompany.com, joecoltonrace.com

9/11/11 Ride to Cure Diabetes Lake Tahoe, 2149122648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html

JOE COLTON’S OFF ROAD RUN ROLLINGSVILLE, 303-517-7046, Henry@ Boulderrunningcompany.com, joecoltonrace.com

Ride to Cure Diabetes Lake Tahoe, 2149122648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html

Leadville Trail 100 Training Camp Leadville, 719-486-3502-, kathy@leadvilletrail100.com, leadvilletrail100.com Panoramic Summer Series Colorado Springs, 719-6361290, lvstansberry@qwest.net, pprrun.org Slacker Half-marathon/ Relay/4-Mile Races Georgetown, 303-679-2312, bluther@co.clear-creek.co.us, slackerhalfmarathon.com Undy 5000 Denver, 720-8837230, ssampat@rmga.com, undy5000.org 6/26/11 Lyons River Run 5K Lyons, 303-823-8250, recreation@ townoflyons.com, townoflyons. com North Face Hellacious Trail Challenge Colorado Springs, 719-761-2291, shawnfinley78@ yahoo.com, Stadium Stampede Denver, 303-694-2202, shannon@ bkbltd.com , exempla.org/body. cfm?id=925 6/29/11 Summit Trail Running Series Race #3: Bakers Tank Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com 6/30/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com

MARATHON/ HALF-MARATHON 5/1/11 Reno’s Rock-n-River Marathon and Halfmarathon Reno, 775-722-9238, dmccoy@ castlerockmultisports.com , rock-n-riverhalfmarathon.com Reno’s Rock-n-River Marathon and Halfmarathon Reno, 775-722-9238, dmccoy@ castlerockmultisports.com , rock-n-riverhalfmarathon.com 8/13/11 E.T. Full Moon Midnight Marathon, Half, 10K, & 51K Rachel, 702-617-321, info@ calicoracing.com, calicoracing. com E.T. Full Moon Midnight Marathon, Half, 10K, & 51K Rachel, 702-617-321, info@ calicoracing.com, calicoracing. com 10/29/11 Hoover Dam Marathon and Half-marathon Lake Mead, 702-617-3213, info@ calicoracing.com, calicoracing. com Hoover Dam Marathon and Half-marathon Lake Mead, 702-617-3213, info@ calicoracing.com, calicoracing. com

MULTISPORT 5/22/11 Amica Lake Las Vegas Triathlon Henderson, sunsetracing.com

NEVADA

Lake Las Vegas Triathlon Henderson,

6/19/11 Nevada City Bicycle Classic Nevada City, usacycling.org, ncnca.org

Amica Lake Las Vegas Triathlon Henderson, sunsetracing.com

CYCLING

Nevada City Bicycle Classic Nevada City, usacycling.org,

Lake Las Vegas Triathlon Henderson,

7/31/11 Lake Tahoe Sharkfest Swim Incline Village, 4158681829, info@envirosports.com, envirosports.com Lake Tahoe Sharkfest Swim Incline Village, 4158681829, info@envirosports.com, envirosports.com 8/7/11 Iron Girl Syracuse Women Brewerton, 813-868-4747, info@irongirl.com, irongirl. com/Events/Syracuse.htm Iron Girl Syracuse Women Brewerton, 813-868-4747, info@irongirl.com, irongirl. com/Events/Syracuse.htm 8/21/11 Aflac Iron Girl Las Vegas Women’s Triathlon Lake Las Vegas, irongirl.com Aflac Iron Girl Las Vegas Women’s Triathlon Lake Las Vegas, irongirl.com 9/11/11 Amica Lake Las Vegas Triathlon Las Vegas, sunsetracing.com Amica Lake Las Vegas Triathlon Las Vegas, sunsetracing.com 9/25/11 Las Vegas Triathlonl Las Vegas, 000-000-0000, Eddie@ MountainManEvents.com, mountainmanevents.com/ lasvegastriathlon.htm Las Vegas International Triathlon and Sprint Triathlon Las Vegas, eddie@ mountainmanevents.com, mountainmanevents.com Las Vegas Triathlonl Las Vegas, 000-000-0000, Eddie@ MountainManEvents.com, mountainmanevents.com/ lasvegastriathlon.htm Las Vegas International Triathlon and Sprint Triathlon Las Vegas, eddie@ mountainmanevents.com, mountainmanevents.com 10/15/11 Pumpkinman Triathlon Las Vegas, bbscendurancesports. com Pumpkinman Triathlon Las Vegas, bbscendurancesports. com

RUNNING 6/3/11 7th Annual Reno-Tahoe Odyssey Relay Run Adventure Reno, 775-8253399, eric@renotahoeodyssey. competitor.com 101

CALENDAR [ PACIFIC WEST ] com, renotahoeodyssey.com Reno-Tahoe Odyssey Relay Run Adventure Reno, 775-8253399, eric@renotahoeodyssey. com, renotahoeodyssey.com 7th Annual Reno-Tahoe Odyssey Relay Run Adventure Reno, 775-8253399, eric@renotahoeodyssey. com, renotahoeodyssey.com Reno-Tahoe Odyssey Relay Run Adventure Reno, 775-8253399, eric@renotahoeodyssey. com, renotahoeodyssey.com 6/25/11 Running With the Devil Marathon, Half-marathon, 10K, 5K & 50 miler Lake Mead, 702-617-3213, info@ calicoracing.com, calicoracing. com Running With the Devil Marathon, Half-marathon, 10K, 5K & 50 miler Lake Mead, 702-617-3213, info@ calicoracing.com, calicoracing. com

OREGON CYCLING

5/1/11 Central Oregon Time Trial Series Bend, mplummer@ bendcycling.org, deschuteshoney.com 5/2/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog 5/3/11 Hutch’s Time Trial Coburg, 541-521-6529, comotionclassic@comcast. net, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 5/4/11 Central Oregon STXC Series MTB Bend, 541-385-7413, kenji@obra.org, obra.org 5/6/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 5/7/11 Eric Kautzky Memorial Track Race Portland, 503-657-0568, kenji@obra.org, obra.org

102 Competitor May 2011

Championships Eugene, travel@co-motion.com, comotion.com 5/9/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog 5/10/11 Hutch’s Time Trial Coburg, 541-521-6529, comotionclassic@comcast. net, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 5/13/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 5/14/11 OBRA Silverton Road Race Championships Silverton, 503-602-2307, kenji@obra.org, obra.org 5/16/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog 5/17/11 Hutch’s Time Trial Coburg, 541-521-6529, comotionclassic@comcast. net, obra.org

5/25/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com 5/26/11 Champion Thursday Medford, 541-664-7793, obra.org 5/27/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 5/28/11 Bend Don’t Brake Road Race Bend, info@freshairsports. com, freshairsports.com Oregon Super D Series Hood River, devon@oregonsuperd. com, oregonsuperd.com/w/ Umpqua Criterium Roseburg , comotionclassic@comcast. net, obra.org 5/29/11 Black Rock Flow DH Falls City, blackrockflowcupevents. blogspot.com 5/30/11 Bike Tires Direct TT Portland, obra.org Eugene Roubaix Eugene, 503302-4935, EugeneRoubaix@ midtowncycling.com, obra.org

Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org

Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog

5/18/11 Central Oregon Time Trial Series Bend, mplummer@ bendcycling.org, deschuteshoney.com

5/31/11 Hutch’s Time Trial Coburg, 541-521-6529, comotionclassic@comcast. net, obra.org

5/20/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org

Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org

5/21/11 Mt. Tabor Circuit Race Portland, 503-679-5190, sixhobsons@comcast.net, obra.org 5/22/11 Kruger’s Spring Kermesse Portland, kris@portlandracing. com, portlandracing.com OBRA TTT Corvallis, 541-7608471, obra.org

Happy Ravens Time Trial Series McMinnville, 971-2371206, happyravens@yahoo. com, obra.org

5/24/11 Hutch’s Time Trial Coburg, 541-521-6529, comotionclassic@comcast. net, obra.org

5/8/11 Co-Motion Time Trial/ Tandem Time Trial

Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org

6/1/11 Central Oregon Time Trial Series Bend, mplummer@ bendcycling.org, deschuteshoney.com 6/2/11 Champion Thursday Medford, 541-664-7793, obra.org Mount Hood Cycling Classic Hood River, 541-296-8908, info@mthoodcyclingclassic. com, mthoodcyclingclassic. com 6/3/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 6/4/11 Tour de Hood Hood River, 541912-9792, tourdehood@

CALENDAR [ pacific west ] orangecatevents.com, tourdehoodride.com 6/6/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog 6/7/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 6/8/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com

Cirque du Cycling Criterium Portland, 503-975-8229, kenji@ obra.org, obra.org

6/16/11 Champion Thursday Medford, 541-664-7793, obra.org

6/12/11 Alpenrose Heartbreaker Portland, 303-881-8913, obra. org

6/17/11 Elkhorn Classic Stage Race Baker City, 503-329-7978, elkhornclassic.com

OBRA TT Portland, 503-3024935, kenji@obra.org, obra.org

Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org

6/13/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track Series Portland, portlandracing.com

6/9/11 Champion Thursday Medford, 541-664-7793, obra.org

6/14/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org

6/10/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org

Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org

6/11/11 Castelli 24H Portland, castelli-cycling.com/en/ castelli24

104 Competitor May 2011

6/15/11 Central Oregon Time Trial Series Bend, mplummer@ bendcycling.org, deschuteshoney.com

6/18/11 Ashland Super D MTB Ashland, 541-840-6580, obra. org 6/19/11 Blue Ribbon Track Race Portland, 503-228-9115, obra. org Test of Endurance 50 Blodgett, mike@ mudslingerevents.com, mudslingerevents.com 6/20/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track

Series Portland, portlandracing.com 6/21/11 Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 6/22/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com 6/23/11 Champion Thursday Medford, 541-664-7793, obra.org 6/24/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org NWX Crit Bend, 541-385-7413, obra.org 6/25/11 Franz Criterium Portland, obra.org Tumalo Circuit Race Bend, 541-385-7413, obra.org 6/27/11 Alpenrose Sixday Portland, 503-302-4935, kenji@obra.org,

obra.org Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track Series Portland, portlandracing.com 6/28/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 6/29/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com 6/30/11 Champion Thursday Medford, 541-664-7793, obra.org 7/1/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 7/2/11 Oregon Super D Series Bend,

devon@oregonsuperd.com, oregonsuperd.com/w/ Swan Island Criterium Portland, 360-241-8463, suckwheel@gmail.com, obra. org 7/3/11 Six Hours of Mt. Hood Mt. Hood, portlandracing.com/6hrs 7/5/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 7/6/11 Central Oregon Time Trial Series Bend, mplummer@ bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 7/7/11 Champion Thursday Medford, 541-664-7793, obra.org 7/8/11 OBRA Track Championships Portland, 503-661-5874, obra.org

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competitor.com 105

CALENDAR [ PACIFIC WEST ] 7/10/11 Cascade Cream Puff MTB Westfir, 541-517-4278, obra.org 7/11/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track Series Portland, portlandracing.com 7/12/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 7/13/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 7/14/11 Champion Thursday Medford, 541-664-7793, obra.org 7/15/11

Alpenrose Velodrome Challenge Portland, 503-3024935, charlie.warner@obra.org, alpenrosechallenge.com 7/16/11 Ironclad Criterium Portland, ironcladcycling.com 7/17/11 Jacksonville Forest Park Short Track MTB Series Jacksonville , subcultureracer@yahoo.com, obra.org 7/18/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track Series Portland, portlandracing.com 7/19/11 Cascade Cycling Classic Bend, mbsef.org/ CascadeCyclingClassic Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org

7/20/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 7/21/11 Champion Thursday Medford, 541-664-7793, obra.org 7/22/11 BetterRide Mountain Bike Skills Camp Bend, 970-3358226, info@betterride.net, BetterRide.net Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 7/23/11 Race Across America Cycling Challenge Hood River, 303-442-7223, rick@ raceacrossamerica.org, raceacrossamerica.org High Cascades 100 MTB Race Bend, mudslingerevents. com 7/24/11 Jacksonville Forest Park

September 25, 2011 5th Annual Marathon, Half Marathon & 5K Fun Run

106 Competitor May 2011

Short Track MTB Series Jacksonville , subcultureracer@yahoo.com, obra.org OUCH: The Larch Mountain Time Trial Corbett, consystency.net/obra/ouch 7/25/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track Series Portland, portlandracing.com 7/26/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 7/27/11 Central Oregon Time Trial Series Bend, mplummer@ bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 7/28/11

Champion Thursday Medford, 541-664-7793, obra.org 7/30/11 Gresham Criterium Gresham, obra.org 7/31/11 Jacksonville Forest Park Short Track MTB Series Jacksonville, subcultureracer@ yahoo.com, obra.org 8/1/11 Bicycle Tour of Oregon Coast Portland, 714-267-4591, info@ cyclingescapes.com , cyclingescapes.com Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Portland MTB Short Track Series Portland, portlandracing.com Salem STXC MTB Salem, 503602-2307, obra.org 8/2/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail.

com, obra.org 8/3/11 Central Oregon Criterium Series Bend, mplummer@ bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 8/4/11 Champion Thursday Medford, 541-664-7793, obra.org 8/5/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org Portland Twilight Criterium Portland, portlandtwilight.com 8/6/11 Bike MS: Explore Oregon Portland, 503-445-8347, josh@ defeatms.com, bikemsoregon. com Longview Grand Prix Criterium Longview, highlander-cycling.com Oregon Super D Series Hood River, devon@oregonsuperd. com, oregonsuperd.com/w/

CALENDAR [ pacific west ] 8/7/11 Bicycle Tour of Crater Lake Portland, 714-267-4591, info@ cyclingescapes.com , cyclingescapes.com Albany Criterium Albany, 541754-6630, hughrobe@comcast. net, obra.org 8/8/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Salem STXC MTB Salem, 503602-2307, obra.org 8/9/11 Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 8/10/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Central Oregon Criterium Series Championships Bend, mplummer@bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org

108 Competitor May 2011

8/11/11 Champion Thursday Medford, 541-664-7793, obra.org 8/12/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 8/13/11 OBRA Criterium Bend, kenji@ obra.org, obra.org 8/14/11 OBRA MTB XC Championships TBA, 541-8473030, obra.org Pistis STXC MTB Grants Pass, pistis.us/events.htm Team Beer Track Race Portland, clintculpepper@ gmail.com, obra.org 8/15/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Salem STXC MTB Salem, 503602-2307, obra.org 8/16/11 Eugene Twilight Crit Series

Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 8/17/11 Central Oregon Time Trial Series Championships Bend, mplummer@bendcycling.org, deschuteshoney.com Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 8/18/11 Champion Thursday Medford, 541-664-7793, obra.org 8/19/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org 8/20/11 Tigard Criterium Tigard, obra. org 8/21/11 OBRA Uphill TT Government Camp, 503-649-4632, obra.org Pistis STXC MTB Grants Pass, pistis.us/events.htm 8/22/11

Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog Salem STXC MTB Salem, 503602-2307, obra.org 8/23/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org 8/24/11 Life Cycle Short Track Series Eugene, 541-747-3336, obra.org 8/25/11 Champion Thursday Medford, 541-664-7793, obra.org 8/26/11 Fast Twitch Fridays Portland, 503-302-4935, kenji@obra.org, obra.org

8/28/11 Pistis STXC MTB Grants Pass, pistis.us/events.htm

Mt. Ashland Hillclimb Ashland, hogie0101@yahoo. com , obra.org

8/29/11 Monday PIR Portland, 424242-2326, adam@ racemondaynight.com, racemondaynight.com/blog

9/13/11 September PIR Handicap Series Portland, 503-302-4935, kenji@obra.org, obra.org

8/30/11 Eugene Twilight Crit Series Eugene, 541-747-3336, obra.org

9/17/11 Oakride Fat 55 Mountain Bike Marathon Oakridge, fatfiftyfive.com

Tuesday PIR Portland, 503233-3636, jeff.mitchem@gmail. com, obra.org

9/18/11 Bend Super D Bend, obra.org

9/1/11 Champion Thursday Medford, 541-664-7793, obra.org

9/20/11 September PIR Handicap Series Portland, 503-302-4935, kenji@obra.org, obra.org

9/3/11 Oregon Super D Series Sandy Ridge, devon@oregonsuperd. com, oregonsuperd.com/w/

9/24/11 Echelon Hood River Gran Fondo Hood River, info@ echelongranfondo.org, granfondo.org

8/27/11 Eugene Celebration Eugene, 541-747-3336, obra.org

9/6/11 September PIR Handicap Series Portland, 360-824-1803, obra.org

OBRA Masters Track Champs Portland, 503-6615874, obra.org

9/11/11 High Cascades 24 Bend, mudslingerevents.com

9/27/11 September PIR Handicap Series Portland, 503-302-4935, kenji@obra.org, obra.org

Marathon/ Half-marathon

CALENDAR [ PACIFIC WEST ] 5/1/11 Eugene Marathon and Half-marathon Eugene, 877-345-2230, information@ eugenemarathon.com , eugenemarathon.com 6/4/11 Newport Marathon Newport, 541-265-3446, run@newportmarathon.org, newportmarathon.org Timberline Marathon Timothy Lake, 503-539-9327, cneely@RogueMultiSport.com , roguemultisport.com/ 8/7/11 Haulin’ Aspen Trail Marathon and Half-marathon Bend, 541-318-7388, haulinaspen@ freshairsports.com, freshairsports.com/events/ haulin_aspen 8/13/11 Crater Lake Marathon and Half-Marathon Klamath Falls, 541-884-6939, rimruns@aol. com , craterlakerimruns.com 10/9/11 Portland Marathon Portland, 503-226-1111, info@portlandmarathon.org,

portlandmarathon.org/ 10/22/11 Columbia River Power Marathon and Halfmarathon Umatilla, 541-567-6151, debbie@ hermistonchamber.com , columbiarivermarathon.com 10/23/11 Columbia Gorge Marathon and Half-marathon Hood River, info@ columbiagorgemarathon.com , columbiagorgemarathon.

11/5/11 Lithia Loop Trail Marathon Ashland, info@ roguevalleyrunners.com, roguevalleyrunners.com/LLTM

Triathlon McMinnville, beginnertriathlete.com 5/22/11 Duck Bill Thrill Olympic Triathlon Lowell , duckbillthrill@gmail.com, duckbillthrill.com 5/30/11 Heart of the Valley Triathlon Corvallis, 541-766-7946, racecenter.com/hotv 6/3/11 Wild Canyon Games Antelpe, 541-390-8379, carley.dillon@ wildcanyongames.org, wildcanyongames.org

La Grande, 541-663-1037, maryellenlaberge@hotmail. com, solsticetriathlon.com

Duathlon Forest Grove, events@racecenter.com, racecenter.com/hagglake

AquaTerra Portland Portland, aquaterraracing@gmail.com, aquaterraracing.com

6/24/11 Pacific Crest Kids Splash Pedal-n-Dash Sunriver, events@racecenter.com, racecenter.com

7/10/11 Rev3 Portland Triathlon Portland, rev3tri.com/

8/20/11 Oyster Urban Adventure Race Portland, 877-3282783, info@tppevents.com, oysterracingseries.com

6/25/11 Oyster Off Road Adventure Race Bend, 877-328-2783, emily@tppevents.com, oysterracingseries.com Pacific Crest Olympic Triathlon SunRiver, 541390-2821, racecenter.com/ pacificcrest

MULTISPORT

6/5/11 Iron Girl Portland Women’s Triathlon Coast Range, info@ irongirl.com, irongirl.com

5/7/11 Gator Grinder Triathlon Canby, canbygators.com

Pine Hollow Tri Wamic, 971998-6758, timberlinetrail@ gmail.com, pinehollowtri.com

5/14/11 U.S. Bank Pole Pedal Paddle Bend, 541-388-0002, molly@ mbsef.org, mbsef.org

6/11/11 Blue Lake Triathlon Troutdale, 503-644-6822, racecenter.com/ bluelake

Pacific Crest Long Course Triathlon & Endurance Duathlon SunRiver, 503-6446822, events@racecenter.com, racecenter.com/pacificcrest

5/21/11 McMinnville Parks and Recreation Sprint

6/18/11 Xterra Solstice Triathlon

7/9/11 Hagg Lake Triathlon &

July 9 2011 cedar city, UT

Beginner to Serious Riders.

The Mountain Bike Experience For Everyone.

25k - 60k - 100k

fireroadcycling.com

6/26/11 Iron Girl Portland Women’s Triathlon Coast Range, 813-868-4747, info@irongirl. com, irongirl.com/Events/ Portland.htm

Revolution3 Half Ironman Portland, rev3tri.com/!/ portland/index.htm 7/16/11 Deschute Dash Weekend Sports Festival Bend, 541-3230964, gina@layitoutevents. com, deschutesdash.com 7/30/11 All Women’s Triathlon/ Duathlon Fairview, events@ racecenter.com, racecenter. com/allwomens 7/31/11 Amica Mid-Summer Triathlon/Duathlon Fairview, events@racecenter.com, racecenter.com/midsummer 8/13/11 Tri for Life Albany, 541-7583662, triforlife@optionsprc. org, trifind.com 8/14/11

Portland Oyster Urban Adventure Race Portland, 303-777-6887, luann@ teamsage.com, portlandoyster. com 8/21/11 The Portland Triathlon Portland, portlandtri.com 9/10/11 Aluminum Man Olympic/ Srint Triathlon The Dalles, 541-296-9533, info@nwprd.org, racecenter.com/aluminumman 9/11/11 21st Annual Lincoln City Sprint Triathlon Lincoln City, ivanm@lincolncity.org, active.com 9/18/11 Columbia Muddy Buddy Portland Portland, muddybuddy.competitor.com

California Waterman & Waterwoman Championships July 16 & 17, 2011 San Clemente Pier “Come race in the Greatest Show on Surf !!!”

Saturday July 16: Biathlon (1k swim, 5k run), 10k Distance Paddle Race (paddleboard, SUP, surf ski), Dash for Cash (swim sprint), Dory Races, 2k Surf Ski Race, 1.5k Paddleboard Sprint, 1k SUP Sprint, SUP Surf Relay, American Ironman & Beach Flags.

Sunday July 17: 5K Beach Run, Aloha Challenge Relay (5 person - run, paddleboard, SUP, surf ski, swim), SUP 3.5 Mile Race, One Mile Ocean Swim, San Clemente Waterman Challenge (SUP, swim, run), Run-Swim-Run and Splash & Dash.

Enjoy the family atmosphere, clean beaches, ocean art show, woodie car show, Saturday evening beach concert, children’s pavilion, expo and food festival at the Greatest Show on Surf.

For more information go to www.oceanfestival.org Register online at http://scof2011.eventbrite.com 110 Competitor May 2011

competitor.com 111

CALENDAR [ pacific west ] net, portlandtrack.org/festival

Outdoors 6/25/11 Oyster Off Road Adventure Race Bend, 877-328-2783, emily@tppevents.com, OysterRacingSeries.com

FALL 2011 EVENTS San Francisco Triathlon at Alcatraz San Francisco, CA August 21, 2011

The Triathlon at Pacific Grove Pacific Grove, CA September 10-11, 2011

Big Kahuna Triathlon Santa Cruz, CA September 11, 2011

Moab Century Tour Moab, UT September 17, 2011

Levi Leipheimer’s King Ridge GranFondo

Running 5/1/11 Eugene Marathon and Halfmarathon Eugene, 877-3452230, information@ eugenemarathon.com, eugenemarathon.com 5/7/11 East Oregonian Butte Challenge Hermiston, columbia.corridor.corredor@ gmail.com, columbiacorridorcorredor. blogspot.com/p/eastoregonian-butte-challenge. html Millicoma Marsh Trail and Track Run Coos Bay, 541-2673489, southcoastrunningclub. com ORRC Hagg Lake Runs Forest Grove, 503-821-9577, mbarretts@aol.com, orrc.net 5/8/11 Cinco De Mayo Runs Portland, 503-926-2622, info@ terrapinevents.com, terrapinevents.com

Santa Rosa, CA October 1, 2011

Hippie Chick Half and Quarter Marathon Champoeg State Park, 503-524-7570, paula@runwithpaula.com, runwithpaula.com

Rock ‘n’ Roll San JoseTM Half Marathon

5/14/11 Casa Champions for Children Eugene, runnerspace. com/eclecticedgeracing

San Jose, CA October 2, 2011

Nike Women’s Marathon A Race To Benefit The Leukemia & Lymphoma Society San Francisco, CA October 16, 2011

Dublin Marathon Dublin, Ireland October 31, 2011

800.482.TEAM

teamintraining.org 112 Competitor May 2011

McDonald Forest 50K Corvallis, scott.leonard@ oregonstate.edu , oregontrailseries.com 5/15/11 Tualatin River Run-Walk Tualatin, solorunnerevents@ gmail.com, active.com 5/21/11 Born to Run Challenge Eugene, runnerspace.com/ eclecticedgeracing 5/22/11 10 Cane 10K Tigard, brian@ energyevents.com, 10cane10k. com 10K Rum Run Tualatin, 360909-0211, brian@energyevents. com, energyevents.com 5/28/11 Portland Track Festival Portland, crice-pdx@comcast.

Ridgeline Ramble Eugene, runnerspace.com/ eclecticedgeracing 5/29/11 Forest Park Trail Run Portland, pctrailruns.com 5/30/11 ORRC Up the Lazy River Masters Run West Linn, upthelazyriver@orrc.net, orrc. net Run 4 the Memorial Eugene, runnerspace.com/ eclecticedgeracing 6/4/11 Starlight Run Portland, 503638-1305, hanmiltonevents@ aol.com, starlightrun.com 3 Rivers Race Against Domestic Violence La Grande, 541-377-3175, maryellenlaberge@hotmail. com, 3riversrace.com Miles of Mozart Eugene, runnerspace.com/ eclecticedgeracing Newport Marathon Newport, 541-265-3446, run@ newportmarathon.com, newportmarathon.org Three Sisters Marathon Redmond, info@ threesistersmarathon.com, threesistersmarathon.com Timberline Marathon Timothy Lake, 503-539-9327, cneely@roguemultisport.com, roguemultisport.com 6/5/11 Gorilla Thrilla Trail Race Eugene, runnerspace.com/ eclecticedgeracing 6/11/11 Helvetia Half-marathon & Drop Top 10K Hillsboro, 503524-7570, paula@runwithpaula. com, runwithpaula.com Run for Ohm Roseburg, runnerspace.com/ eclecticedgeracing 6/12/11 Footzone Dirty Half Bend, 541-317-3568, superdave@ footzonebend.com, footzonebend.com/events Oregon Mile Eugene, runnerspace.com/ eclecticedgeracing 6/17/11 Oregon Epic Relay Portland, 303-999-1159-, epicrelays.com/ running-relay-eugene-portland. html

6/18/11 17th Jennifer’s Catching Slough Classic & 3rd South Coast Half-marathon Coos Bay, 541-267-6329, southcoastrunningclub.com 6/19/11 East Oregonian River Run Pendleton, 541-969-9724, ericj@eosportstraining.com, eosportstraining.com Prost 8K Springfield, runnerspace.com/ eclecticedgeracing 6/21/11 ORRC Summer Solstice Oregon City, summersolstice@ orrc.net, orrc.net 6/25/11 Pacific Crest Marathon and Half-marathon Sunriver, 503644-6822, events@racecenter. com, racecenter.com/ pacificcrest The Original Mud Run Portland, theoriginalmudrun. com 6/26/11 Pacific Crest 10K & 5K Bend, events@racecenter.com, racecenter.com/pacificcrest 7/3/11 Lostine River Run Wallowa County, 541-969-9724, ericj@ eosportstraining.com, eosportstraining.com 7/4/11 Aquafina Butte to Butte Eugene, runnerspace.com/ eclecticedgeracing Foot Traffic Flat Portland , 503-284-0345, info@ foottraffic.us, foottraffic.us/ flat Mayor’s Firecracker Run 5k Coos Bay, 541-269-1199, southcoastrunningclub.com ORRC 4th of July Run Sauvie Island, 503-730-3274-, alanna_ woods@gmail.com, orrc.net 7/9/11 Columbia Corridor Corredor Trail Run Umatilla, columbia. corridor.corredor@gmail.com, columbiacorridorcorredor. blogspot.com/p/hermiston-funfest.html Kentuck Run North Bend, 541756-4667, southcoastrunningclub.com

smithrockrace.org, smithrockrace.com 7/10/11 Go Girl Trail Run Champoeg State Park, 503-524-7570, paula@runwithpaula.com, runwithpaula.com 7/16/11 Deschutes Dash 5K and 10K Runs Bend, volunteers@ freshairsports.com, freshairsports.com/events/ deschutes_dash/index.php 7/17/11 Run in the Country Halfmarathon Coburg, racedirector@runinthecountry. com, runinthecountry.com 7/18/11 Ocean’s Edge 5K Beach Race Lincoln City, ivanm@lincolncity. org, active.com 7/23/11 REI Peak Challenge Eugene, runnerspace.com/ eclecticedgeracing 7/30/11 Mt. Hood 50 Mt. Hood, mthood50@gmail.com, mthood50.com Mt. Tabor Doggie Challenge Portland, 503-926-2622, info@ terrapinevents.com, terrapinevents.com Wildwood Trail Run (10Km, Half-marathon, Marathon) Portland, 999-999-9999, events@coastaltrailruns.com, coastaltrailruns.com/ww_ wildwood.html 8/1/11 ORRC Dual Duel Portland, dualduel@orrc.net, orrc.net 8/5/11 Cascade Lakes Relay Diamond Lakes, scott@ cascadelakesrelay.com, cascadelakesrelay.com 8/7/11 Haulin’ Aspen Trail Marathon and Half-marathon Bend, 541318-7388, haulinaspen@ freshairsports.com, freshairsports.com/events/ haulin_aspen 8/8/11 38th Annual Circle the Bay 30k Run/Walk/Relays North Bend, 541-756-2972, southcoastrunningclub.com

Siskiyou Out and Back Mount Ashland, sob@ siskiyououtback.com, siskiyououtback.com

8/13/11 Crater Lake Marathon and Half-Marathon Klamath Falls, 541-884-6939, rimruns@aol. com, craterlakerimruns.com

Smith Rock Sunrise Summer Classic Terrebone, info@

Crawfish Crawl Champoeg State Park, 503-524-7570,

CALENDAR [ PACIFIC WEST ] paula@runwithpaula.com, runwithpaula.com ORRC Garlic Festival 10K Vernonia, garlicfestival@orrc. net, orrc.net 8/20/11 12th Annual Bah Humbug Requiem Run Coos Bay, southcoastrunningclub.com Kelly Butte Classic Springfield, runnerspace.com/ eclecticedgeracing Waldo 100K Ultramarathon Willamette Pass, ww100k.org

9/4/11 Oregon Wine Country Halfmarathon Carlton, 707-9331769, raceinfo@ destinationraces.com, run4oregonwine.com Eugene Women’s Halfmarathon Eugene, 877-3452230, info@eugenemarathon. com, eugenewomenshalf.com 9/5/11 ORRC Wildwood Trail Trial Portland, wildwoodtrail@orrc. net, orrc.net

8/26/11 American Cancer Society DetermiNation: Hood & Portland To Coast Portland, 503-795-3931, kristen.lee@ cancer.org, htcptcdetermination.org

9/10/11 Brooks Runner’s Soul XC Fest 5K XC Hermiston, columbia.corridor.corredor@ gmail.com, columbiacorridorcorredor. blogspot.com/p/brooksrunners-soul-xc-fest.html

8/27/11 Eugene Celebration Mile Eugene, runnerspace.com/ eclecticedgeracing

McKenzie River Trail Run McKenzie Bridge, markhumphreys@comcast.net, mrtr.org

9/3/11 Sunset Bay Trail Run Charleston, 541-290-7530, southcoastrunningclub.com

Scotty Brown Memorial Run Coos Bay, 541-297-6669, southcoastrunningclub.com

114 Competitor May 2011

9/11/11 Pints to Pasta Champoeg State Park, 503-524-7570, paula@runwithpaula.com, runwithpaula.com Tri Trail Challenge Eugene, runnerspace.com/ eclecticedgeracing 9/17/11 Prefontaine Memorial Run Coos Bay, 541-269-1103, prefontainerun.com, southcoastrunningclub.com 9/24/11 Flagline 50K - USATF National Championships Bend, 541-317-3568, superdave@footzonebend.com, footzonebend.com/events 9/25/11 ORRC Best Dam Run Estacada, 503-632-4676, bestdamrun@orrc.net, orrc.net 10/1/11 See Jane Run All Women’s Run/Walk Coos Bay, 541-2903243, southcoastrunningclub. com 10/2/11 Dirty Second Half Bend, 541-

317-3568, superdave@ footzonebend.com, footzonebend.com/events 10/9/11 Portland Marathon Portland, 503-226-1111, info@ portlandmarathon.org, portlandmarathon.org/ 10/15/11 ORRC Blue Lake Runs and Walk Troutdale, bluelake@ orrc.net, orrc.net 10/16/11 West Linn Wild 5 & 10 Mile Champoeg State Park, 503-5247570, paula@runwithpaula. com, runwithpaula.com 10/22/11 Columbia River Power Marathon Umatilla, 541-5676151, debbie@ hermistonchamber.com, columbiarivermarathon.com Monster Mash Eugene, runnerspace.com/ eclecticedgeracing 10/23/11 Columbia Gorge Marathon Hood River, 541-980-2338, info@columbiagorgemarathon.

com, columbiagorgemarathon. com Run Like Hell! Portland Portland, 503-926-2622, info@ terrapinevents.com, terrapinevents.com 10/29/11 Multnomah Falls Trail Run Corbett, timberlinetrail@gmail. com, orrc.net ORRC Autumn Leaves Run Champoeg State Park, autumnleaves@orrc.net, orrc. net 11/13/11 Lifeforce Trail Challenge Eugene, runnerspace.com/ eclecticedgeracing 11/24/11 Turkey Trot Fun Run/Walk Coos Bay, 541-267-7960, southcoastrunningclub.com ORRC Turkey Trot Portland, turkeytrot@orrc.net, orrc.net 12/10/11 Jingle Bells Run Eugene, runnerspace.com/ eclecticedgeracing

Mac’s Run Charleston, 541269-1199-, southcoastrunningclub.com 12/13/11 Christmas Lights Fun Run Coos Bay, 541-267-3489-, not given, southcoastRunningclub. com 12/17/11 Frozen Trails Run Fest Eugene, runnerspace.com/ eclecticedgeracing 12/18/11 Winter Solstice Run Eugene, runnerspace.com/ eclecticedgeracing

UTAH CYCLING

5/3/11 Alison Dunlap Adventure Camp: Level I Moab MTB Skills Camp Moab, 800-6267335, alison@alisondunlap. com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Novice/Interm Moab MTB Skills Camp Moab, 800-626-7335, info@ rimtours.com, alisondunlap. com

competitor.com 115

Sunday, June 19: Imperial Beach to Coronado Benefits San Diego area military wounded warrior programs Enjoy an 8.2 mile bike ride, run or walk along a stretch of beach upon which few have experienced. This yearly event occurs at lowest tide to provide a wide stretch of hard-packed sand – from Imperial Beach to Coronado. Enjoy this most unique event and longest all beach run, ride or walk on the Pacific Coast.

When: June 19, 2011 at 8:00 a.m.

Entry fee: Adults: $30 ($35 after June 10) Children: $10 ($15 after June 10)

COMPETITOR RADIO

SOUND BITES competitorradio.com

“If I keep progressing like this, who knows what’s possible?”

—Ryan Hall

Start: YMCA Camp Surf in Imperial Beach Finish: Sunset Park in Coronado For registration and information please see: www.kathyloperevents.com/lowtideride/stride For additional information call (619) 435-8334 during business hours or visit www.lowtiderideandstride.org or www.coronadorotary.org.

116 Competitor May 2011

Ryan Hall, American Record Holder, Half Marathon—59:43

Photo by John Segesta

Listen to candid interviews from the world’s greatest endurance athletes over the past 20 years.

[ PACIFIC WEST ] CALENDAR Alison Dunlap Adventure Camps 5-Day Novice/Interm Moab Skills Camp Moab, 800626-7335, info@rimtours.com, alisondunlap.com 5/7/11 17th Annual Showdown at Five-Mile Pass Lehi, 801-9423498, intermountaincup.com Ghost Town Riders Century Utah, 877-264-7876-, info@ bike2bike.org, bike2bike.org 5/14/11 7th Annual Sundance Spin Sundance Resort , 801-9423498, intermountaincup.com 5/15/11 Color Country to Canyonlands Springdale, 714-267-4591, info@ cyclingescapes.com, cyclingescapes.com 5/21/11 8th Annual Hammerfest at the Hollow Heber , 801-9423498, intermountaincup.com BRA~SU Bike Ride Across Scenic Utah St. George, 877264-7876, info@bike2bike.org, bike2bike.org 5/24/11 Alison Dunlap Adventure Camp: Level II Moab Ride Camp Moab, 800-626-7335, alison@alisondunlap.com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Interm/ Advanced Moab MTB Skills Camp Moab, 800-6267335, info@rimtours.com, alisondunlap.com Alison Dunlap Adventure Camps Interm/Advanced Moab MTB Skills Camp Moab, 800-626-7335, info@ rimtours.com, alisondunlap. com 5/30/11 6th Annual Stan Crane Memorial XC Race Draper, 801-942-3498, intermountaincup.com 6/11/11 20th Annual Pedalfest Deer Valley Resort , 801-942-3498, intermountaincup.com 6/18/11 23rd Annual Cook-Sanders Associates, Inc. and The Spence Law Firm High Uintas Classic Stage Race Kamas, 307-783-6470, tarnell@evanstonwy.org, evanstoncycling.org 6/19/11 Wimmer’s XC Race at

Sherwood Logan, 801-9423498, intermountaincup.com 7/2/11 24th Annual Mountain Bout Snowbird Resort, 801-9423498, intermountaincup.com 7/23/11 15th Annual Chris Allaire Memorial/Utah Open State Championship Solitude Resort , 801-942-3498, intermountaincup.com 7/30/11 2nd Annual Basin Bash XC Snowbasin Resort, 801-9423498, intermountaincup.com 8/12/11 BetterRide Mountain Bike Skills Camp Park City, 970335-8226, Info@BetterRide. net, BetterRide.net

Tour of Arches and Canyonlands Moab, 714-2674591, info@cyclingescapes. com, cyclingescapes.com

MARATHON/ HALF-MARATHON 5/21/11 Huff to Bluff Marathon Blanding, 435-678-3966, rheck@sanjuancc.org , hufftobluffmarathon.com Ogden Marathon Ogden, 801629-8646, ogdenmarathon@ goalfoundation.com , ogdenmarathon.com/ Timp Trail Marathon and Half-marathon Provo, 801678-4032, shaun@t3triathlon. com , t3triathlon.com/race/ timp-trail-marathon-a-half.html

8/26/11 Hoodoo 500 St. George, embassy@planetultra.com, Hoodoo500.com

6/11/11 Bear Lake Marathon Garden City, 435-650 0155, info@ mammothmarathons.org , mammothmarathons.org

9/2/11 Great Utah Bicycle Festival Salt Lake City, 877-264-7876, info@bike2bike.org, bike2bike. org

Sizzler Utah Valley Marathon & Half-marathon Provo, 801-472-7866, utahvalleymarathon@gmail. com , utahvalleymarathon.com

9/4/11 Tour of Southern Utah St. George, embassy@planetultra. com, PlanetUltra.com

7/25/11 The Deseret News Marathon Salt Lake City, 801-333-7473, bwood@desnews.com , desnews.com/run

9/18/11 Color Country to Canyonlands Springdale, 714-267-4591, info@ cyclingescapes.com, cyclingescapes.com 9/24/11 Heber Valley Century Heber City, 877-264-7876, info@ bike2bike.org, bike2bike.org 10/4/11 Alison Dunlap Adventure Camp: Level II Moab Ride Camp Moab, 800-626-7335, alison@alisondunlap.com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Interm/ Advanced Moab MTB Skills Camp Moab, 800-6267335, info@rimtours.com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Interm/ Advanced Moab MTB Skills Camp Moab, 800-6267335, info@rimtours.com, alisondunlap.com 10/8/11 24 Hours of Moab Moab, 304259-5533, info@grannygear. com, grannygear.com 10/9/11

9/10/11 Little Grand Canyon Marathon and Halfmarathon Price, 435-650 0155, info@mammothmarathons.org , mammothmarathons.org Mid Mountain Marathon Park City, 435-649-6839, heinrichdeters@yahoo.com , mountaintrails.org 9/17/11 NordicTrack Top of Utah Marathon & 5K Logan, 435797-2638, todd.hugie@usu.edu , topofutahmarathon.com 10/1/11 St. George Marathon St. George, 435-627-4500, marathon@sgcity.org , StGeorgeMarathon.com 10/8/11 Layton Marathon and Halfmarathon Layton, 801-3354940, info@onhillevents.com , laytonmarathon.com

MULTISPORT 5/21/11 SG Triathlon St. George, bbscendurancesports.com 5/22/11 Women of Steel Triathlon competitor.com 117

CALENDAR [ PACIFIC WEST ] American Fork, info@triutah. com, triutah.com

Garden City, info@bbsctri.com, bbsctri.com

6/11/11 Cache Valley Triathlon Hyrum, info@triutah.com, triutah.com

8/20/11 Jordanelle Triathlon Park City, info@triutah.com, triutah. com

6/18/11 Park City Triathlon Park City, info@bbsctri.com, bbsctri.com

9/17/11 Kokopelli Triathlon St. George, bbscendurancesports. com

7/2/11 Women Rock Triathlon Peoa, info@bbsctri.com, bbsctri. com/women-rock/ 7/9/11 Echo Triathlon Coalville, info@ triutah.com, triutah.com

9/24/11 XTERRA USA Championship Ogden, 877-751-8880, info@ xterraplanet.com, xterraplanet. com

RUNNING

7/16/11 Battle at Midway (BAM) Triathlon Midway, 801-4508477, info@bamtriathlon.com, bamtriathlon.com

6/4/11 Pride Day 5K Salt Lake City, info@wasatchracing. com, wasatchracing.com/ prideday5k.html

Scofield Triathlon Mtn. View State Park, bbsctri.com

Squaw Peak 50 Provo, squawpeak50.com

The Battle at Midway Duathlon Midway, 801-4508477, bamtriathlon.com

6/11/11 Utah Valley Marathon, Half-marathon & 5K Provo, utahvalleymarathon@gmail. com, utahvalleymarathon.com

8/13/11 Mountain Tropic Triathlon

6/12/11 Desert R.A.T.S (Race Across The Sand) Moab, 303-249-1112, reid_delman@ geminiadventures.com, geminiadventures.com Desert RATS Mountain Bike Tour Moab, 303-249-1112, reid_ delman@geminiadventures. com, geminiadventures.com 6/17/11 Ragnar Wasatch Back Relay Logan, 877-837-3529, dan@ragnarrelay.com, wasatchbackrelay.com 7/2/11 Dirty Girl Run Salt Lake City, info@wasatchracing.com, rundirtygirlrun.com 7/15/11 Battle at Midway (BAM) 10K Trail Run & 5K Fun Run/ Walk Midway, 801-450-8477, info@bamtriathlon.com, bamtriathlon.com 7/17/11 Bryce Canyon Half-marathon Cannonville, 800-444-6689, brycecanyonhalfmarathon.com 8/12/11

July 9 2011

Cedar City, Utah 25k - 60k - 100k Courses 4 Start Corrals

Beginner to Serious Riders.

FireRoadCycling.com

A Mountain Bike Experience For Everyone

118 Competitor May 2011

Cache-Teton Relay Logan, epicrelays.com/running-relayutah-wyoming.html 8/13/11 The Original Mud Run Salt Lake City, info@ theoriginalmudrun.com, theoriginalmudrun.com/ 8/20/11 Park City Marathon Park City , 435-647-0314, pcmarathon. com 9/10/11 Utah Marathon Relay South Jordan, 801-260-0606, todd@ affordable-printing.com, utahgardenrelay.com 10/16/11 The Other Half Moab, 435259-4525, moabhalfinfo@ citlink.net, moabhalfmarathon. org

WASHINGTON CYCLING

5/7/11 Bellingham Mt. Bike Festival Bellingham, 201-0879, markomtb13@comcast.net, whimpsmtb.com/

Liberty Road Race Spokane, 509-868-8604, info@ spokanerocketvelo.com, spokanerocketvelo.com Ravensdale Road Race Rochester, wsbaracing.com 5/14/11 Constitution Climb Orcas Island, islandathleticevents. com/climb/index.html Mutual of Enumclaw Stage Race Enumclaw, mutualofenumclaw.com/ stagerace/default.html Wenatchee Velo Omnium Wenatchee, bikewenatchee.org 5/28/11 Lewis and Clark Ultra Vancouver, lacultra.com 6/4/11 Second Ascent Twilight Criterium Seattle, stepdownracing.com/twilight. htm 6/5/11 Brad Lewis Memorial Criterium Seattle, cascadiacrits.com

6/9/11 Seward Park Classic Seattle, cascadiacrits.com 6/10/11 Fuller Center Bicycle Adventure 2011 Seattle, 330201-1360, bike@fullercenter. org, fullercenter.org/ bikeadventure Capital Stage Race Olympia, capitastagerace.weebly.com 6/15/11 Volunteer Park Cascadia Criterium Seattle, wsbaracing. com 6/18/11 Fremont Cascadia Criterium Fremont, cascadiacrits.com Ride to Conquer Cancer Bellingham, bbayer@ endcancer.ca, va11. conquercancer.ca/site/ PageServer?pagename=va11_ homepage 6/25/11 Tacoma Twilight Cascadia Criterium Tacoma, cascadiacrits.com 6/28/11

CALENDAR [ PACIFIC WEST ] Spoke & Food Seattle, 206465-7761, info@spokeandfood. com, spokeandfood.com

MARATHON/ HALF-MARATHON 5/1/11 Michelob Ultra Tacoma City Marathon and Half-Marathon Tacoma, 253-862-8890 , tony@ marathonmaniacs.com , tacomacitymarathon.com 5/8/11 Kirkland Half-marathon Kirkland, 206-729-9972, info@promotionevents.com , promotionevents.com 5/14/11 Windermere Marathon and Half-marathon Spokane, 509-321-9160, info@ windermeremarathon.com , windermeremarathon.com 5/15/11 Capital City Marathon and Half-marathon Olympia, jensent@olywa.net , CapitalCityMarathon.org 6/4/11 Green River Marathon

Kent, 253-854-4916, barrick@ greenrivermarathon.com , greenrivermarathon. comgreenrivermarathon.com

Marathon North Bend, 253350-1651, kc7wpd@hotmail. com , littlemarathon.com/ littlemarathon/tunnel

6/5/11 North Olympic Discovery Marathon and HalfMarathon Sequim, 360417-1301, larry@nodm.com , nodm.com

8/14/11 Danskin Triathlon Series_ ÜîSeattle Seattle, 877-2219665, info@danskintriathlon. net, xxtramile.com

San Juan Island Marathon and Half-marathon Friday Harbor, 360-472-0908, info@ sanjuanislandmarathon.com , sjmarathon.org

9/11/11 Skagit Runners Skagit Flats Marathon Burlington, 360-202-2801, terry@ skagitrunners.org , skagitflatsmarathon.com

6/19/11 Vancouver USA Marathon, Half-marathon and 5K Vancouver, 877-269-2009, info@discoverywalk.org , discoverywalk.org

9/25/11 Bellingham Bay Marathon, Half-marathon, 10K and 5K Bellingham, 360-319-5291, info@bellinghambaymarathon. org , bellinghambaymarathon. org

6/25/11 Rock ‘n’ Roll Seattle Marathon and Halfmarathon Tukwila, 800-311-1255, rnrseattle@ competitorgroup.com, runrocknroll.com 7/24/11 Light at the End of the Tunnel Marathon and Half-

Winthrop Road Marathon Winthrop, 509-846-5019, info@ rainshadowrunning.com , winthropmarathon.blogspot. com 10/9/11 Spokane Series Marathon and Half-marathon Spokane, 509-624-4297,

joanpribnow@comcast.net, spokanemarathon.us 10/16/11 Poulsbo Marathon and Half-marathon Poulsbo, woodward5@embarqmail.com, poulsbomarathon.com 10/30/11 Tri-Cities Marathon Richland, 509-377-8662, tricitiesmarathon@charter.net , 3rrr.org 11/27/11 Amica Insurance Seattle Marathon and Halfmarathon Seattle, 206-7293660, info@seattlemarathon. org , seattlemarathon.org 12/31/11 Last Chance Marathon Bellingham, 360-202-2801, tedes12@comcast.net , skagitultrarunners.com/ lastchance

MULTISPORT 5/1/11 Mt. Rainier Short & Long Course Duathlon Enumclaw, 253-334-4433, info@ buduracing.com,

buduracing.com 5/21/11 Alcoa Ridge to River Wenatchee, 1-800-258-2821, bicyclepaper.com, r2r.org 5/29/11 Onion Man Triathlon Walla Walla, 509-5299187, dpelsom@q.com, wwmultisports.com 5/30/11 Spring Festival Triathlon & Duathlon Moses Lake, 253334-4433-, info@buduracing. com, buduracing.com 6/4/11 Issaquah Triathlon Issaquah, (425) 392-3866, info@ issaquahtri.com, issaquahtri. com/ 6/11/11 Cottage Lake Tri and Tri Again Woodinville, 206-282-3959, mary@ marymeyerlifefitness.com, marymeyerlifefitness.com Moses Lake Family Triathlons Moses Lake, 253334-4433, info@buduracing. com, buduracing.com

6/17/11 Friday Night Swim Race Kent, info@weraisethebar.com, weraisethebar.com 6/18/11 Five Mile Lake Women’s Triathlon Auburn, 206-9203983, info@buduracing.com, buduracing.com 6/25/11 Lake Padden Triathlon Bellingham, 360-778-7000, lromo@cob.org, cob.org/races USATriathlon Elite Race Series - TriMonroe-Gateway to Adventure Monroe, usatriathlon.org 7/2/11 Five Mile Lake Triathlon Auburn, 206-920-3983, info@ buduracing.com, buduracing. com 7/9/11 Clear Lake Triathlon Bellingham, tonyt@co.skagit. wa.us, skagitcounty.net/ Common/Asp/Default.asp?d=Pa rksAndRecreation&c=General& p=triathlon/triathlon.htm

Race to the Ultra

Seattle's Best 15K

May 21, 2011 in Seattle, WA • 7 am This 15K has all the ingredients for a great running event. Race starts and finishes at Gas Works Park in the Fremont area of Seattle on Lake Union. Flat and fast, the course follows the shoreline of Lake Union in a counter clockwise direction with an out and back on the Ship Canal trail. Enjoy spectacular views of the lake and city skyline. Walkers are welcome.

Accurately measured course, well stocked aid stations and tasty post race food. All finishers receive a unique medallion.

For more info contact Lynne Hoskins at 206-499-1903.

Register online at

seattle15k.com/register Brought to you by

120 Competitor May 2011

CALENDAR [ pacific west ] Ocean Shores Big Weekend Triathlon & Foot Fest Ocean Shores, 425-766-8787, info@ trifreaks.com, trifreaks.com/ oceanshorestri.aspx

» 6 0 - M i n u t e kick-my-butt ROAd CyCle ClASS » 45-Minute tReAdMill i n t e R VA l C l A S S » ReAdy FOR tRi t R A i n i n G with teAM CluBSPORt

Ocean Shores Tri & Foot Fest Big Weekend Ocean Shores, 425-766-8787, info@ trifreaks.com, trifreaks.com/ OceanShoresTri.aspx 7/10/11 SheROX Triathlon - Federal Way, WA Federal Way, barb@ phillytri.com, sheroxtri.com Valley Girl Olympic & Sprint Triathlons Spokane, valleygirltri.com XTERRA Vashon Off-Road Triathlon Vashon, 206-9203983, info@buduracing.com, buduracing.com 7/16/11 ChelanMan Multisport Weekend Chelan, chelanman. com

C l u B S P O R t. . .

my adventure

7/17/11 Summit Plummet Triathlon & Duathlon Enumclaw, info@weraisethebar.com, summitplummet.com

..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... ..... .....

The Summit Plummet Enumclaw, info@ weraisethebar.com, summitplummet.com/

Be ReAdy FOR yOuR next AdVentuRe. Get the COAChinG, tRAininG And exPeRt nutRitiOn AdViCe thAt Will CARRy yOu tO the FiniSh line FeelinG StROnG.

7/21/11 TriRock Seattle Issaquah, 1-800-311-1255, trirock@ competitorgroup.com, trirockseries.com

$0 Enrollment And Get $50 Club Cash!

7/23/11 Oyster Urban Adventure Race Seattle, 877-328-2783, info@tppevents.com, oysterracingseries.com

(One-tiMe PROCeSSinG Fee APPlieS)

Try Us With a Free Guest Pass*

WWW.CluBSPORtS.COM *Some restrictions apply. $0 enrollment with a 12-month agreement plus processing fee. Club cash will be in the form of account credit and applied after 30 days. does not include monthly dues. Must be local resident and first time guest 21 years or older to receive free guest pass. Offers expire 5/31/11.

ClubSport Pleasanton ....................................(925) 271-4596 ClubSport Fremont .........................................(510) 402-1515 ClubSport Oregon ..........................................(503) 985-6911 ClubSport Valley Vista....................................(925) 478-7313 Renaissance ClubSport Walnut Creek.........(925) 478-4716 Renaissance ClubSport Aliso Viejo...............(949) 596-0346 122 Competitor May 2011

Cascades Edge Triathlon/ Duathlon Enumclaw, events@ racecenter.com, racecenter. com/cascadesedge Lake Samish Triathlon Bellingham, 206-733-9405, jonathanhoskins@hotmail. com, lakesamishtriathlon.com 8/7/11 AquaTerra Seattle Seattle, aquaterraracing@gmail.com, aquaterraracing.com Kids Rock Triathlong Black Diamond, info@weraisethebar. com, kidsrocktriathlon.com/ XTERRA Black Diamond and 1/2terra Black Diamond, info@weraisethebar.com, xterrablackdiamond.com Troika Triathlon Spokane, troikatriathlon@gmail.com, troikatriathlon.com 8/14/11 Danskin Triathlon Series Seattle, 877-221-9665, info@danskintriathlon.net, xxtramile.com Ironman 70.3 Lake Stevens Lake Stevens, lakestevens703. com 8/20/11 Finish Strong Multisport Weekend Sprint & Olympic Triathlon Monroe, 425-2480908, teamfastt@comcast.net, finishstrongevents.com 6th Annual Brent Rice Memorial Swim of the Sound Seattle, 206-491-4738, justin@brmsos.com, brmsos. com

Padden Road Bike Duathlon Bellingham, 360-778-7000, lromo@cob.org, cob.org/races

8/21/11 Sammamish Splash Kids Triathlon Lake Sammamish, 206-282-3959, mary@ marymeyerlifefitness.com, active.com

Seattle Oyster Urban Adventure Race Seattle, 303777-6887, luann@teamsage. com, seattleoyster.com

8/27/11 Bellingham Youth Triathlon Bellingham, 360-778-7000, lromo@cob.org, cob.org/races

7/30/11 Federal Escape Triathlon Auburn, 425-766-8787, info@ trifreaks.com, trifreaks.com/ federalescapetri.aspx

Bellingham Youth Triathlon Bellingham, 360-778-7000, lromo@cob.org, trithecookie. com/

Ellensburg Sprint Triathlon Ellensburg, 206-920-3983, info@buduracing.com, buduracing.com 7/31/11 Whiskey Dick Triathlon & 10K Ellensburg, 206-9203983, info@buduracing.com, buduracing.com 8/6/11

Lake Sammamish Triathlon Lake Sammamish, 206-9203983, info@buduracing.com, buduracing.com 8/28/11 Lake Meridian Triathlon Kent, info@weraisethebar.com, lakemeridiantri.com 9/3/11 Bonney Lake Triathlon Bonney Lake, 206-920-3983,

info@buduracing.com, buduracing.com North Bend MultiCross North Bend, 425-766-8787, info@ trifreaks.com, trifreaks.com/ NorthBendMultiCross.aspx Scoggins Valley Triathlon/ Duathlon Forest Grove, events@racecenter.com, racecenter.com/scogginsvalley 9/10/11 Cottage Lake Tri and Tri Again Woodinville, 206-282-3959, mary@ marymeyerlifefitness.com, marymeyerlifefitness.com Lake Stevens Sprint & Olympic Triathlons Lake Stevens, 206-920-3983, info@ buduracing.com, buduracing. com North Bend MultiCross North Bend, 425-766-8787, info@ trifreaks.com, trifreaks.com/ northbendmulticross.aspx 9/11/11 Seattle Escape from the Rock” Triathlon” Mercer Island, 4158681829, info@envirosports.com, envirosports.com The Max Muscle Vancouver Triathlon Vancouver , 360-573-7099, tracy@ maxmusclevancouver.com, maxmusclevancouver.com 9/17/11 Grand Columbian Triathlon Grand Coulee, 425-766-8787, info@trifreaks.com, trifreaks. com/grandcolumbiantri.aspx Kirkland’s Triathlon Kirkland, 503-644-6822, events@ racecenter.com, racecenter. com/kirklandtri 9/18/11 Trek Women Triathlon Series-Seattle Seattle, 877-221-9665-----, info@ trekwomenstriathlonseries. com, xxtramile.com 9/24/11 Black Diamond Triathlon/ Duathlon Enumclaw, events@ racecenter.com, racecenter. com/blackdiamond

Running 5/1/11 Lilac Bloomsday Run Spokane, 509-838-1579, bloomsdayrun.org Michelob Ultra Tacoma City Marathon and Half-Marathon Tacoma, 253-862-8890-, tony@ marathonmaniacs.com , tacomacitymarathon.com

competitor.com 123

CALENDAR [ pacific west ] Tacoma City Marathon & Half-marathon Tacoma, 253-862-8890, tony@ tacomacitymarathon.com,ta comacitymarathonassociat ion.com Top Pot 5K Seattle, 206-7299972, info@promotionevents. com, promotionevents.com 5/7/11 Over the Dam Run Grand Coulee, 425-766-8787, info@ trifreaks.com, trifreaks.com/ overthedamrun.aspx Carson to Stevenson Ridge Run Carson, columbiagorgerunningclub. com Cinco de Mayo Halfmarathon Snoqualmie, 425922-5844, runsnoqualmie.com Haggen to Haggen Bellingham, gbrc.net 5/8/11 Forest 5K Port Gamble, 360779-8757, rootsrockrun.com Kirkland Half-marathon & 5K Kirkland, 206-729-9972, info@promotionevents.com, promotionevents.com 5/14/11 Human Race Bellingham, danh@whatcomvolunteer.org, whatcomvolunteer.org Windermere Marathon and Half-marathon Spokane, 509-321-9160, info@ windermeremarathon.com, windermeremarathon.com 5/15/11 Capital City Marathon and Half-marathon Olympia, jensent@olywa.net , capitalcitymarathon.org 5/21/11 Seattle’s Best 15K Seattle, seattle15k.com 5/22/11 Great Kilted Run Seattle, 206729-9972, info@buduracing. com, promotionevents.com Rhody Run Port Townsend, 360-385-3163, racedirector@ rhodyrun.com, rhodyrun.com

6/4/11 Green River Marathon Kent, 253-854-4916, barrick@ greenrivermarathon.com, greenrivermarathon.com Race Beneath the Sun Bellingham, alisonallen@ verizon.net, gbrc.net

7/2/11 2nd Annual Bigfoot 5k and 10k Fun Runs Yacolt, 360-904-7617, YacoltEvents@ gmail.com, active.com/running/ yacolt-wa/2nd-annual-bigfoot5k-and-10k-fun-runs-2011

Rainier to Ruston Rail-Trail Relay & Ultra South Prairie, 253-226-5495, rcwhester@ yahoo.com, rainiertoruston. com

7/3/11 Firecracker 5000 5K Seattle, 206-729-9972, info@ promotionevents.com, promotionevents.com

Race Beneath the Sun Bellingham, 360-647-5703, kevfaz@comcast.net, gbrc.net

7/8/11 Relay for Life Bellingham, operations@ bellinghamathleticclub.com, relayforlife.org/relay

6/5/11 3 Towers Race Olympia, 360970-2896, guerillarunning@ hotmail.com, guerillarunning. com/mountain_marathon.html North Olympic Discovery Marathon and HalfMarathon Sequim, 360417-1301, larry@nodm.com, nodm.com San Juan Island Marathon and Half-marathon Friday Harbor, 360-472-0908, sjmarathon.org 6/10/11 Fremont 5K & Briefcase Relay Seattle, 206-729-9972, info@promotionevents.com, promotionevents.com 6/18/11 Urban Dare Seattle Seattle, 202-285-4510, kkeefe@ urbandare.com, urbandare.com Beach to Chowder Long Beach, 360-642-5625, beachtochowder@gmail.com, beachtochowder.com Burien Festival 5K Seattle, runnerspace.com/ eclecticedgeracing Survivor Mud Run Seattle , info@survivormudrun.com, survivormudrun.com White River 5K Buckley, 253-862-8890-, nathan@ fleetfeetbonneylake.com, fleetfeetbonneylake.com

Sun Mountain Trail Races Winthrop, sunmountaintrailraces. blogspot.com

6/19/11 Vancouver USA Marathon, Half-marathon and 5K Vancouver, 877-269-2009, info@discoverywalk.org, discoverywalk.org

5/28/11 Spring Festival Fun Run Moses Lake, 206-920-3983, info@buduracing.com, buduracing.com

6/25/11 Dodge Rock ‘n’ Roll Seattle Marathon & 1/2 Marathon Seattle, seattle.competitor. com Dog Island Run Anacortes, timwittman@dogislandrun.

124 Competitor May 2011

com, dogislandrun.com

7/9/11 Chuckanut Footrace Bellingham, racekelly@ comcast.net, gbrc.net 7/10/11 Langley Half-marathon and 10K Langley, racedirector@ langleyhalfmarathon.com, langleyhalfmarathon.com Timber Town 10K Port Gamble, 360-779-8757, rootsrockrun.com 7/22/11 Ragnar Relay Northwest Passage Blaine to Whidbey Island, info@ragnarrelay. com, ragnarrelay.com/race/ northwestpassage 7/23/11 Bluegrass Fun Run/ Walk Stevenson, columbiagorgerunningclub. com Shoreline 10K & 2 Mile Run Richland, 509-396-7719-, jrheineman@gmail.com, 3rrr.org 7/24/11 Lacamas Lake Halfmarathon & 4-Miler Camas, 360-885-4556, dave@fitrightnw.com, lacamaslakerunwalk.com Light at the End of the Tunnel Marathon and HalfMarathon North Bend, 253350-1651, kc7wpd@hotmail. com , littlemarathon.com/ littlemarathon/tunnel 7/30/11 White River 50 Crystal Mountain, 206-325-4800, searunco@aol.com, whiteriver50.com

FALL EVENTS INFORMATION MEETINGS EAST BAY Family Resource Center 39155 Liberty St. Fremont, CA Tues., May 10, 6:30 p.m.

SAN FRANCISCO Presidio Sports Basement 610 Old Mason St. San Francisco, CA Sat., May 7, 9:30 a.m.

See Jane Run 5817 College Ave. Oakland, CA Wed., May 11, 6:30 p.m.

The Leukemia & Lymphoma Society 221 Main St., Suite 1650 San Francisco, CA Tues., May 10, 12:00 p.m.

Renaissance Club Sport 2805 Jones Road Walnut Creek, CA Thurs., May 12, 6:30 p.m.

NORTH BAY Fairfield/Cordelia Public Library 5050 Business Center Drive, Fairfield, CA Tues., May 10, 6:00 p.m.

PENINSULA Garden Court Hotel 520 Cowper St. Palo Alto, CA Wed., May 4, 6:30 p.m.

Crowne Plaza Hotel 1221 Chess Drive Foster City, CA Sat., May 7, 10:00 a.m.

Rohnert Park Public Library 6250 Lynne Conde Way Rohnert Park, CA Tues., May 10, 6:00 p.m.

Community United Methodist Church 777 Miramontes St. Half Moon Bay, CA Wed., May 11, 6:30 p.m.

Fleet Feet 111 3rd St. Santa Rosa, CA Thurs., May 12, 6:00 p.m.

Avenidas Senior Center 450 Bryant St. Palo Alto, CA Sat., May 14, 10:00 a.m.

SOUTH BAY Sobrato Community Conference Center 1400 Moorpark San Jose, CA Thurs., May 5, 6:30 p.m.

Hilton Garden Inn 10741 N. Wolfe Road Cupertino, CA Tues., May 10, 12:00 p.m.

Hilton Garden Inn 6070 Monterey St. Gilroy, CA Tues. May 10, 6:30 p.m.

Addison-Penzak Jewish Community Center 14855 Oka Road Los Gatos, CA Thurs., May 12, 6:30 p.m.

To find other meetings in your area, visit teamintraining.org

competitor.com 125

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858-768-6769 AJarman@competitorgroup.com competitor.com 127

The Long Run By scott Jurek

Eating on the Run:

s avid runners, most of us know that we should ingest carbohydrates when we complete training runs longer than 90 minutes or compete in longer races, from the 15K to an ultramarathon. But how much is too much or not enough?

While debate exists over how carbohydrates affect the body, the scientific theory I tend to side with these days is the central governor theory, or what happens to the central nervous system when we eat carbohydrates. When we run for longer than two hours at race pace, our bodies must use both stored fat and carbohydrates, or glycogen, for fuel.

Unfortunately, glycogen reserves last for only 60 to 90 minutes; after that, the body turns to stored fat. To fend off fatigue, the nervous system needs glucose to keep stimulating and firing the muscles, otherwise performance suffers; on the extreme end, we bonk and see stars. Our bodies can be trained to burn fat while running at fast paces, but at some point, carbohydrates are needed to give the nervous system a jolt.

Now that it’s understood why it’s necessary to take in carbohydrates while running, it’s back to the main question: How many? The No. 1 factor in determining how many carbohydrates an endurance athlete should eat while running is body mass—that’s right, step on the scale and the question will be answered.

To put it simply, the heavier the runner, the more glucose he needs

128 Competitor May 2011

to fuel his muscles and vice versa.

Don’t try to eat the same amount on the run as your smaller or larger training partner.

Over the years, with trial and error and plenty of research on carbohydrate intake, I have found the following formulas work for almost all endurance athletes: Body weight in kilograms (BW in lbs/2.2) X 0.7 = grams of carbohydrates per hour Body weight in kilograms (BW in lbs/2.2) X 1.0 = grams of carbohydrates per hour These two formulas will calculate a high end and a low end to yield a range for appropriate hourly carbohydrate intake while training or racing.

The range can be adjusted based on individual differences and effort level. For efforts lasting 90 minutes to three hours, where a majority of the effort is at lactate threshold (85 to 90 percent of maximum effort) or 10K to 15K race pace, I recommend using the lower end of the range. For longer efforts lasting three hours or more, where a majority of the effort is below lactate threshold, use the upper end of the range. As the effort level goes up, most runners find it harder to ingest carbohydrates at the upper end

of the range due to decreased blood flow to the digestive system. The key point is to experiment with the range and find out what amount works best for you, your effort level and the duration of the race or training run.

It’s time to put the results from above to use: Find out how many grams of carbohydrates are in your favorite running foods—whether they are sport foods, such as gels or sports drinks, or good old-fashioned whole foods. On training runs, practice taking the recommended amount of carbohydrates in regular 20- to 30-minute intervals so that the nervous system receives a steady flow of glucose throughout the hour.

The first carbohydrates can be taken right before the run or 20 to 30 minutes into the run. The most important aspect is that carbohydrate intake should be steady and consistent. Don’t wait until you feel hungry or see stars before carbing up because by then it’s too late. As the old saying goes, “Eat early and eat often!”

Based in Boulder, Colo., Scott Jurek is a seven-time winner of the Western States 100-mile trail run. Read more from Scott at Competitor.com.

Photo by Brad Kaminski

A

How Much is Enough?

mountain west [

]

INSIDE: Brick Workouts Vegas Style Page 67 Must-do races to Mark on Your Calendar Page 68

Photo by John Segesta

Lovato’s Pick: Best Swim Class in Boulder Page 70 Improving Metabolic Efficiency Page 72 competitor.com 65

66 Competitor May 2011

[ MOUNTAIN WEST ] ON THE RADAR

BETTER FITNESS

Photo by ©iStockphoto.com/Abel Mitja Varela

The Average Joe’s Brick Workout Though she trains professional athletes, Julie Catoggio, co-owner of Average Joe’s Multisport Training in Las Vegas, truly loves working with multisport newbies.

“We like to show beginners that they can achieve their race goal and it doesn’t have to be scary or overwhelming,” she said. “A lot of potential athletes get overlooked because, let’s be honest, everyone wants to train the winner. But we really feel if you set a goal and achieve it, anyone can be a winner.”

Armed with a can-do attitude, Catoggio and her fellow coaches, Chuck Abbott and Kevin Yamashita, believe that athletes at all levels can train for a triathlon. Catoggio is living proof: She finished third in her age group at her first triathlon, the 2009 Silverman Half-Ironman. Now a USAT-certified coach, Catoggio not only has professional coaching expertise, but also an affinity for the sport she coaches.

Her favorite workout is a transition triple brick, a bike-run workout complete with transitions.

TIP: Try to complete this “The goal is to help workout outdoors to simulate the exact race-day scenario. athletes get through If that is not possible, it can transitions with faster be done on a bike trainer and a treadmill. However, it is times and allow them good to practice putting on to experience how they and taking off your helmet, sunglasses and all the things would actually feel in you’ll have to use outside. transition on race day.”

9000

For coaching inquiries, you can find Catoggio at Averagejoesmt.com or e-mail her at Julie@averagejoesmt.com.

WHAT YOU’LL NEED:

An uninterrupted five- to six-mile bike bath and an uninterrupted two-mile running path or road.

BIKE 20 MINUTES:

Warm-up pace for the first 10 minutes, increase into Zone 2 for the last 10 minutes.

T2 SIMULATION:

Wear race-day gear including sunglasses, helmet and wetsuit. Use a bike rack so you can practice racking your bike, too.

ZONE TRANSLATION Zone 1: Easy; below 75 percent of your racepace effort.

Zone 2: Easy to moderate; 75 to 85 percent of your race-pace effort. Also called “aerobic extensive.”

Zone 3: Moderate; 85 to 95 percent of race-pace effort. Also called “aerobic extensive/tempo.”

RUN 15 MINUTES:

Build into Zone 3. If using a heart rate monitor, you should be nearing lactate threshold.

• Once the first simulation is complete, immediately get back into your bike gear to head out for a 20-minute Zone 3 ride.

• Transition to the 15-minute run workout again with Zone 3 intensity.

• Change back into your bike gear.

• Bike 20 minutes at Zone 3. Transition • Run 15-minutes. This run should be decreasing in intensity into Zone 2.

• Complete this brick with a 10-minute cool down.

Number of feet above sea level the quad-burning Santa Catalina Highway climbs up Tucson’s Mount Lemmon—one of the best altitude training grounds in the country.

competitor.com 67

ON THE RADAR [ MOUNTAIN WEST ]

Race Ready

Editor’s picks for must-do races in the Mountain West.

Between Grand Junction, Colo., and Denver lay some serious mountains and with such an extreme landscape, it isn’t any wonder that the area boasts killer events year round. In the winter months, it’s all about Snowmass and Aspen, but in the summer it’s all about Leadville and Glenwood Springs. Called “beautiful but brutal,” the Glenwood Springs HalfMarathon & 10K takes runners up and around Red Mountain Road on Aug. 22. With an average grade of 8.5 percent, this race isn’t for the faint of heart, but it does offer sprawling vistas of the Colorado River and the San Juan Mountains to help soften the blow.

Glenwoodspringshalf.com

Sorry boys, this one is just for ladies who “tri.”

On Aug. 14, the Outdoor Divas Sprint Triathlon will hit Longmont, Colo., using the Union Reservoir as a base of operations. Only a short drive from Boulder, Colo., the Outdoor Divas event touts a welcoming atmosphere for firsttimers, as it only allows 450 participants. Best of all, the course is on the mild side with a flat, out-and-back run and an equally flat, three-lap bike.

The reservoir temperature usually hits the upper 70s, making the swim leg nothing to fear. Interesting factoid: The reservoir was created during the last glacial age—it is one of only a few naturally created lakes in Colorado.

Withoutlimits.co

From May to November, DCB Extreme Adventures directs Arizona’s biggest open-water swim series for those looking to improve their swim times and get some expert advice at pre-race swim clinics. Although the race directors assure potential participants that anyone, not just the “extreme,” can attend, the five-event series might leave you a bit waterlogged. Don’t worry, you don’t have to participate in all five events, just take your pick between swims at Pleasant Lake, Saguaro Lake and Tempe Town Lake. The Arizona Open Water Swim Series might be the “coolest” event of the Arizona summer.

Dcbadventures.com/ events/swimming

BETTER FITNESS

Supercharge Your Training If you’re ready to bump up your training, Rick Jones, a certified personal trainer with Customized Nutrition and Exercise of Boulder, Colo., has just what you’re looking for. “My philosophy in training is to train at a higher intensity than your event,” Jones said. “You will condition your body so that the muscle contractions fire at a higher, faster and stronger rate.” His personalized endurance workout (at right) does just that.

68 Competitor May 2011

ROUND ONE

• One minute on the treadmill at five mph at a four percent incline.

• 20 leg extensions followed by 20 leg curls.

• One minute on treadmill at 5.5 mph at a six percent incline.

• 20 dumbbell squats/ curls/presses followed by 20 leg presses.

• One minute on the treadmill at six mph at a six percent incline.

• 20 bench presses followed by 20 lat pull-downs. (Editor’s Note: Choose bench press weight based on personal fitness and/ or professional recommendation.)

• One minute on the treadmill at six mph at a six percent incline.

• 20 dumbbell rear raises followed by 20 dumbbell squat presses.

• One minute on the treadmill at six mph at a six percent incline.

9

Number of m ajor running events in Tu cson in 2011 , including the H olualoa Tucs on Marathon, H alf-Marathon & Relay on Dec . 11. You ca n register for th e race at Tucsonmarat hon.com

ROUND TWO

• One minute on the treadmill at six mph at a six percent incline.

• 25 leg extensions and 25 leg curls.

• One minute on the treadmill at 6.5 mph at a seven percent incline.

• 25 dumbbell squat/curl/ presses, followed by 25 leg presses.

• One minute on the treadmill at 6.5 mph at an eight percent incline.

• 25 bench presses followed by 25 lat pulldowns.

• One minute on the treadmill at 6.5 mph at an eight percent incline.

• 25 dumbbell rear raises and 25 dumbbell squat presses.

• One minute on the treadmill at 6.5 mph at an eight percent incline.

FINAL ROUND

• One minute on a treadmill at 6.5 mph at a six percent incline.

• 30 leg extensions and 30 leg curls.

• One minute on the treadmill at 6.5 mph at an eight percent incline.

• 25 dumbbell squat/ curl/presses, followed by 30 leg presses.

• One minute on the treadmill at seven mph at a 10 percent incline.

• 30 bench presses and 30 lat pull-downs.

• One minute on the treadmill at seven mph at a 12 percent incline.

• 30 dumbbell rear raises and 30 dumbbell squat presses • One minute on the treadmill at 7.5 mph at a 14 percent incline.

• Cool down

Get more training tips and workouts from Coloradobased personalized trainer Rick Jones at Cneboulder .com, or e-mail him directly at Rick@cneboulder.com.

Cars and bikes united by a mutual love of mud.

Getting dirty. To those with the go-anywhere capability of Symmetrical All-Wheel Drive and a passion for mountain biking, it just comes naturally. And with help from our dedicated partners, you can be sure there will be plenty of muddy trails and a means to enjoy them for a long time to come. Love. It’s what makes a Subaru, a Subaru.

IMBA advises riders to avoid wet trails if possible. Visit imba.com to learn more.

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ON THE RADAR [ MOUNTAIN WEST ]

 MY FAVORITE THINGS Ten years ago, Amanda Lovato and her husband, Michael, both pro triathletes, moved from their home bases in Baltimore, Md., and Austin, Texas, to a triathlete’s paradise: Boulder, Colo.

Lovato’s journey into triathlon started nine years ago with a desire to get into shape. By 2002, she snagged the USA Triathlon All-American title, as well as the Duathlon National Champion title.

Since then, she has raced her way to the top, earning several half-Ironman wins, including last year’s 70.3 race in Pucon, Chile.

For 2011, Lovato wants to race the Rev3 series events, place top-five in competitive 70.3 races and return to Ironman racing with a podium finish. Check out some of her favorites in the city she now calls home.

The Kitchen 1039 Pearl St., Boulder, Colo. Thekitchencafe.com “Michael and I love enjoying a romantic dinner together on the second level at dusk. But I also love enjoying a good cocktail there with girlfriends too.”

Favorite Local Race

The Bolder Boulder 10K Bolderboulder.com “There’s nothing like being surrounded by 50,000 people with nervous energy!

It is considered the biggest gatherings on Memorial Day in Boulder.”

Favorite Trail

The Marshall Mesa Trail Bouldercolorado.gov “It’s a rough and tumble trail. I like to take my dogs running or do my recovery runs there. But what makes it special to me is that it is the trail on which Michael proposed to me.”

Favorite Place to Bike

Jamestown, Colo.

“The road is safe, there is very little traffic, and I can get in a solid workout in a short amount of time.”

Favorite Place to Swim Flatirons Athletic Club 505 Thunderbird Court, Boulder, Colo.

Flatironathleticclub.com “There are several different options for Masters workouts. I personally love Dave Scott’s 11:15 a.m. workout on Tuesdays and Thursdays. A word of caution: You better get there early if you want a spot in a lane. During the summer months, Dave’s swim workout is incredibly crowded.”

Favorite Sport Shop Boulder Running Company 2775 Pearl St. # 103, Boulder, Colo.

Boulderrunningcompany.com

Number of marathoners and half-marathoners that ran Tucson, Ariz.’s inaugural Mount Lemmon Marathon in October.

This year’s race is Oct. 23. Register at Mountlemmonmarathon.com.

70 Competitor May 2011

Photo by Damien Noble Andrews

Favorite Restaurant

competitor.com 71

ON THE RADAR [ MOUNTAIN WEST ]

What’s Wrong With What I’m Eating?

C ADVICE

Relieve Race Day GI Stress

Griffin’s Nutrition Training Tip “Avoid sports nutrition products for workouts lasting less than two or three hours—particularly in the base training cycle—to further improve your body’s ability to burn or oxidize fat,” she said.

“Hundreds of athletes who follow this nutrition plan are having tremendous results in their athletic performance and requiring far less carbohydrate than the recommended 30 to 90 grams per hour you find in sports nutrition literature.

This process often leads to weight loss and changes in body composition, which is a secondary benefit most athletes desire.”

72 Competitor May 2011

Dina Griffin, a registered sport dietician and personal trainer with the Boulder, Colo.-based Fuel4mance nutrition coaching center, said that one of the biggest complaints she receives from clients is frequent gastrointestinal upset during workouts, training and racing.

“You can eliminate GI distress by training your body to become more metabolically efficient through some simple dietary manipulations,” she explained. “By improving metabolic efficiency, your body will utilize its internal fat stores better and you will rely less on carbohydrates during workouts and races.”

Griffin says that to improve metabolic efficiency, you “normalize,” which for most athletes means decrease, the carbohydrate load in your daily nutrition by focusing on lean proteins, healthy fats and fruits and vegetables at each meal and snack.

“The underlying goal here is to stabilize blood glucose as much as possible,” she said.

The goal is to fuel less during races, leading ultimately to less GI distress—a situation that can truly destroy athletic performance and make for a miserable outcome to a race.

Many endurance athletes think about carbs first instead of lean protein said Dina Griffin, a registered sport dietician and personal trainer in Boulder, Colo.

“But if you can adapt to have your body train to rely on its fat stores by taking in 40 to 50 percent carbohydrates in your diet, instead of 60 percent, it’s surprising how in a couple of weeks the body adapts positively to the new lean protein diet.”

To teach the body to be more metabolically efficient with fat burning, the carbohydrate levels above should be maintained during prep and transition training cycles with the main goal of controlling blood sugar through better food choices, she said.

VEGETARIAN TIP: Improve metabolic efficiency by chomping on some plant-based proteins, such as lentils, tofu, beans, dairy products and yogurt.

Get more endurance nutrition advice from Dina Griffin at Fuel4mance.com, or follow her on Twitter @dinagriffinrd.

To submit an item for [ On The Radar ] contact Eberesini@competitorgroup.com.

ALL STORIES BY LAUREN VENTURA

SHOWING DAILY See dmns.org for showtimes. competitor.com 73

THE PENGUIN CHRONICLES [ BY JOHN BINGHAM ]

I’ve learned that on the days I don’t feel like doing anything, a 30-minute walk is good enough.

One spring, as I hobbled around, a colleague approached me and asked what was wrong. I told him I was just coming off my winter racing season and was in the best shape of my life.

He looked at me with a combination of disbelief and disdain and said: “If you were in any better shape you wouldn’t be able to walk at all!”

That was how it went nearly every spring. Careful planning and cautious scheduling always gave way to over enthusiasm. I could not stand to see a “0” in my logbook. If I started to get faster, I’d double up on the speed work. If running for an hour started to feel easy, I’d run for two. No matter how hard I worked I always felt as if I could work a little harder.

This spring, it’s different. I spent nearly all of 2010 injured. I displaced my sacroiliac joint in early January.

But as I recovered from that, I began to have foot pain. Months later it was diagnosed as cuboid subluxation syndrome and I began the prescribed rehabilitation and recovery.

Neither of these injuries were running related. The first was the result of a fall I took years earlier that had weakened my SI joint and the latter was the result of keeping my foot in an awkward position while sitting on a motorcycle during a week-long ride.

In December, I decided to challenge 74 Competitor May 2011

I’m several months into the challenge. myself: I would commit to moving for I can’t remember a time when I felt 30 minutes a day for the first 100 like I’ve learned more about myself, days of 2011. I wouldn’t worry about more about my commitment to being what the activity was, only that it was active and more about what it’s going intentional movement. I needed to to take for me to live a truly healthy, find a way to be consistent. active lifestyle.

It was clear after a week that the I’ve learned that I’m older than I challenge was going to be more difwas when I started running. This ficult than I anticipated. I thought might seem obvious since I’ve celI’d simply extend my normal runebrated nearly 20 birthdays since I ning schedule from four days a decided to get healthy, but it wasn’t week to seven. That didn’t work. obvious to me. I thought that I could By the beginning of the third week just go grab a logbook from 15 years I was beginning to experience the ago and do the same workouts. I little haunting aches and pains that know differently now.

I remembered from earlier years. If I’ve learned that on the days I don’t I was going to be successful in this feel like doing anything, a 30-minute challenge, I had to change my apwalk is good enough. It’s better than proach. giving up.

I went back to the basics. I went I’ve learned that it’s more important all the way back to the first days of for me to be happy with what I my decision to live an achave done than to worry about tive life. Back then, at 43 what I haven’t done. I’ve also years old and 100 pounds You can read learned that on some days overweight, I had to start by more about John’s walking. I couldn’t walk fast 100-day Challenge at easy is hard and on other and I couldn’t walk far, but I 100dayschallenge.org days hard is easy.

Most importantly, I’ve could walk. learned that the joy I felt so So I swallowed my runmany years ago still burns in ner’s pride. I put it out of my my spirit. head that I had run 45 marathons and an untold number of 5Ks, 10Ks John Bingham, aka The Penguin, will share his running tales and experiences every month. Have a and half-marathons. I told myself the story of your own to share or a topic you’d like truth: I had to start from scratch.

The Penguin to consider? E-mail him at thepen guin@johnbingham.com.

It’s been an amazing process, and

Illustration by Neil Numberman

Rediscovering My Ambition

The finish line is just the beginning.

With professional training, the ultimate community of support, and inspiration every step of the way, the American Cancer Society DetermiNation team will help you finish a marathon, half-marathon, or triathlon – for the first time or for your personal best – that is not only life-changing, but also lifesaving. With more than 85 events in 32 states, you’ll find an event right for you.

For more information and to learn how you can get involved, contact Valerie at 720-524-5410 or email Valerie.Passerini@cancer.org. ©2011, American Cancer Society, Inc.

76 Competitor May 2011

[ mountain west ]

Bike / Run / TRI Events: get out there and race

calendar

To submit your event for listing visit Event-hub.com.

Arizona

Triathlon Tempe, tucsonracing.com

10/8/11 Cochise County Cycling Classic Tucson, 520-745-2033, info@ perimeterbicycling.com, perimeterbicycling.com

7/17/11 Mountain Man Sprint Triathlon Flagstaff, mountainmanevents.com

Cycling

10/23/11 Cactus to Ghost Towns Tucson, 714-267-4591, info@cyclingescapes.com, cyclingescapes.com 11/19/11 Ride to Cure Diabetes Tucson, 214-912-2648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html Team In Training -- The Leukemia & Lymphoma Society Tucson, teamintraining-flp@lls.org,

Marathon/Half Marathon 5/14/11 Whiskey Row Marathon Prescott, 928-445-7221 x36, childcare@prescottymca. org, prescottymca.org/ whiskeyrowmarathon 9/24/11 Flagstaff Marathon Flagstaff, 928-214-6331, mountainfun@ flagstaffnordiccenter.com , flagstaffnordiccenter.com/ marathon/marathon.php 10/23/11 Tucson Medical Center Mount Lemmon Marathon Tucson, info@ mountlemmonmarathon.com , mountlemmonmarathon.com 11/6/11 The Women’s Half Marathon and 5K Scottsdale, 727502-9202 ext.300, info@ womenshalfmarathon.com, womenshalfmarathon.com

Multisport 5/15/11 Tempe International

Event Spot Light

8/14/11 Mountain Man Olympic & Half Distance Triathlon Flagstaff, Eddie@ MountainManEvents.com, mountainmanevents.com/ mountainman1.htm Mountain Man Triathlon Flagstaff, mountainmanevents. com 11/6/11 Amica 19.7 Phoenix Peoria, 401437-8881, brewer@eidentsports. com, amicatriathlonseries.com/ Phoenix/ Blue Water Resort Long and Short Triathlons Parker, mountainmanevents.com Blue Water Triathlon, 11th Annual Parker, Eddie@ MountainManEvents.com, mountainmanevents.com/ bluewatertriathlon.htm 11/20/11 Ford Ironman Arizona Tempe, ironmanarizona.com

Colorado Cycling

5/1/11 The Koppenberg Superior, info@boulderracing.com, boulderracing.com 5/4/11 Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org Women’s Night Out at Wheat Ridge Cyclery Denver, 303424-3221, patm@ridewrc.com, ridewrc.com 5/5/11 Bikerpelli - Kokopelli Trail Fruita, 303-875-9000, info@ bikerpelli.com, bikerpelli.com

5/6/11 7th Annual 18 Hrs of Fruita @ Highline Fruita, 970 8587220, festival@edgecycles. com, fruitamountainbike.com Women’s Mountain Bike Skills Camp Fruita, 970-3358226, info@betterride.net, betterride.net 5/7/11 12 Hours of Mesa Verde Endurance Relay Mesa Verde, 12hoursofmesaverde.com Denver Fat Tire Festival Lakewood, 408-410-7973, hutch@warriorscycling.com, warriorscycling.com Front Range 60 Lakewood, 408-410-7973, hutch@ warriorscycling.com, warriorscycling.com Lookout Mountain Hill Climb Golden, philhar5@Qwest.net, Vail Mountain Bike Camps WomenWeekend Fruita, 970-470-3431, info@ vailmountainbikecamps.com, vailmountainbikecamps.com Wheels of Thunder Classic Englewood, 303-818-4420, rich. beutner@christiancycling.com, americancycling.org 5/8/11 Battle the Bear Lakewood, 408-410-7973, hutch@ warriorscycling.com, warriorscycling.com 5/11/11 Climbing Camp Colorado Springs, trainright.com

Schedule Colorado Springs , info@wmbacos.org, wmbacos.org 5/13/11 BetterRide Mountain XC Race Skills Camp with Andy Fruita, 970-335-8226, info@betterride.net, betterride.net

3244, info@road2victory.com, road2victory.com

5/18/11 CU Boulder Short Track Series Boulder, 303cycling. com/2010-cu-boulder-cyclingshort-track-series

5/25/11 Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org

Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org

Vail/Beaver Creek Mountain Bike Race Series #1 Vail, 970479-2280, bpappas@vailrec. com, vailrec.com

5/20/11 BetterRide Mountain Bike Skills Camp Golden, 970-3358226, info@betterride.net, betterride.net

5/27/11 Super Morgul Classic Louisville, 303-981-7342, bhlud@yahoo.com, americancycling.org

Hugo Road Race Deer Trail, roadrace@cyclingevents.com, cyclingevents.com

Boulder B-cycle Launch Boulder, elizabeth.train@ boulderbcycle.com, boulderbcycle.com

LIVESTRONG DAY at WHEAT RIDGE CYCLERY Denver, 303424-3221, patm@ridewrc.com, ridewrc.com

5/21/11 Annual Buena Vista Bike Fest Buena Vista, 719-395-6112, info@bvbf.org, bvbf.org

5/28/11 BetterRide Women’s Mountain Bike Skills Camp Lakewood, 970-335-8226, info@ betterride.net, betterride.net

Southern Colorado Tour de Cure Woodland Park , main. diabetes.org/socotourdecure

MSC #3, Salida Mountain Stage Race Salida, 720-4076142, info@racemsc.com, racemsc.com

5/14/11 Black Forest 300K Brevet Littleton, rmccrides.com Desert RATS Classic Fruita, 303-249-1112, reid_delman@ geminiadventures.com, geminiadventures.com

Vail Mountain Bike Camps Women’s Weekend Fruita, 970-470-3431, info@ vailmountainbikecamps.com, vailmountainbikecamps.com WRC DEMO DAY at RED ROCKS Denver, 303-424-3221, patm@ridewrc.com, ridewrc. com 5/15/11 BoCo Loco Bike Bash Boulder, 303-938-5700, kathyb@ bnasurg.com, bocoloco.org

Karen Hornbostel Memorial T.T. Series Denver, 303-4585538, americancycling.org

Community Classic Bike Tour Loveland, 970-203-2519, dawn.paepke@bannerhealth. com, mckeefoundation.com

5/12/11 Bikerpelli - Kokopelli Trail Fruita, 303-875-9000, info@ bikerpelli.com, bikerpelli.com

Sand Creek Spring Classic - Ascent Cycling Series Colorado Springs, 719-651-1677, andy@sandcreeksports.com, sandcreeksports.com

Women’s Cycling Association Of Colorado Springs Group Ride

lance@withoutlimits.com, withoutlimits.co

University Hill Criterium Boulder, 303-408-1195,

The Sonic Boom Louisville, 360-927-1751, putelis@gmail. com, americancycling.org Vail Mountain Bike Camps Women’s Skills Workshop/Coached Ride Eagle, 970-470-3431, info@ vailmountainbikecamps.com, vailmountainbikecamps.com 5/22/11 2010 Road To Victory Bicycle Classic Boulder, 720-5143244, info@road2victory.com, road2victory.com Aspen Cycling Criterium Aspen, 970-429-2093, aspenspecialevents@ci.aspen. co.us, aspencyclingfestival.com Boulder Racing HC Boulder, 303-981-7342, bhlud@yahoo. com, Road To Victory Bicycle Classic Boulder, 720-514-

Foothills Climbfest Ken Caryl, rmccrides.com Iron Horse Bicycle Classic Durango Coca Cola Road Race Durango, 970-259-4621, director@ ironhorsebicycleclassic.com, ironhorsebicycleclassic.com Superior Morgul Classic Superior, 303.544.0959, angie@allthedetailsinc.com, superiormorgulclassic.com/ index.php 5/29/11 Gran Fondo Gunnison, 970641-5513, gunnisonmentors. com Iron Horse Bicycle Classic Morehart Murphy Criterim Durango, 970-259-4621, director@ ironhorsebicycleclassic.com, ironhorsebicycleclassic.com Superior Morgul Classic Superior, 303.544.0359, angie@allthedetailsinc.com, superiormorgulclassic.com/ index.php The Original Growler Mountain Bike Race Gunnison, 970-641-5513,

Buena Vista Bike Fest May 21, Buena Vista, Colo.

You’ll have plenty to see no matter which route you choose—35, 50, 62 or 100 miles—as the ride takes you north to Leadville, Colo., along the scenic Turquoise Lake Road. And the supported ride has plenty of well-stocked rest areas to keep you fueled along the way. Bvbf.org

competitor.com 77

CALENDAR [ mountain west ] info@gunnisontrails.com, gunnisontrails.com/growler 5/30/11 Iron Horse Bicycle Classic Alpine Bank Time Trial Durango, 970-259-4621, director@ ironhorsebicycleclassic.com, ironhorsebicycleclassic.com

Marathon/Half Marathon 6/5/11 Steamboat Marathon, Half Marathon and 10K Steamboat Springs, 970879-0880, marathon@ steamboatchamber.com, steamboatmarathon.com 6/12/11 Estes Park Marathon Estes Park, 970-586-8189, team@ epmarathon.org, epmarathon. org 6/18/11 Runner’s Edge of the Rockies Summer/Fall Training Session kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com 7/5/11 Runners Edge of the Rockies Summer/Fall Speedwork Program kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com 8/27/11 Runners Edge of the Rockies Mid-Summer Training Session kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com 9/5/11 American Discovery Trail Marathon and Half Marathon Colorado Springs, runadtmarathon@yahoo.com , adtmarathon.com 11/5/11 Runners Edge of the Rockies Winter Training Session kick-off run Denver, 303-320-3343, Coach@ RunnersEdgeoftheRockies.com, RunnersEdgeoftheRockies.com

Event Spot Light 78 Competitor May 2011

11/12/11 HRCA Backcountry Wilderness Trail 1/2 Marathon Highlands Ranch , 303-471-7039, jreister@hrcaonline.org, highlandsranchrunseries.com

Multisport 5/7/11 Dumb Friends League Furry Scurry Denver, 303-751-5772, info@ddfl.org, 5/8/11 Barkin Dog Duathlon Denver, 303-642-7917, info@ racingunderground.com, racingunderground.com 5/14/11 Adventure Xstream Series Chatfield Lakewood, 970-4035320, 2011@gravityplay.com, gravityplay.com Adventure Xstream Series Chatfield Lakewood, 970-4035320, 2011@gravityplay.com, gravityplay.com 5/15/11 Riptide Multisports Littlefoot Sprint Triathlon Lakewood, Colorado, 720-2890036, amy@riptidemultisports. com, 5/18/11 CCAC Triathlon and Running Club Open House Denver, 303-339-5631, gtanner@ cherrycreekclub.com, cherrycreekclub.com 5/21/11 America’s Cup Aquathlon USAT National Championship Longmont, 303-408-1195, Lance@withoutlimits.com, Withoutlimits.co FastForward Sports Kickoff to Spring Triathlon Training Denver, 303-440-1975, fastforwardsports.net 5/22/11 Ft. Collins Triathlon/ Duathlon Ft. Collins, 970-4820551, kforzley@comcast.net, timberlinetiming.com MSC #3, Salida Mountain Stage Race Salida, 720-4076142, info@racemsc.com,

Summer OPEN Sprint Triathlon Longmont, 303-408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.co Tri the Rock Youth Triathlon Castle Rock, 720-733-2284, ktrbovich@crgov.com, tritherock.com 5/25/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-loveland-openwater-swims-pg191.htm? preview=true&sectionid=373 5/28/11 Pelican Fest Triathlon Windsor, 214-4829, don@t2coaching.com, pelicanfesttriathlon.com Pelican Fest Triathlon Windsor, 719-214-4829, don@t2coaching.com, pelicanfesttriathlon.com 5/30/11 Narrow Horse Swim and Triathlon Durango, go-dmt.org 6/2/11 Stroke & Stride #1 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com

ci.longmont.co.us, ci.longmont. co.us/rec/special/ Longmont Kids Only Triathlon Longmont, 303774-4771, sara.stewart@ ci.longmont.co.us, ci.longmont. co.us/rec/special/ 6/5/11 31st Annual Longmont Triathlon Longmont, 303651-8405, karen.charles@ ci.longmont.co.us, ci.longmont. co.us/rec/special/ 6/8/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-loveland-open -water-swims-pg191. htm?preview =true&sectionid=373

Greeley Triathlon Greeley, info@greeleytriathlon.com, greeleytriathlon.com

6/26/11 Craig Duathlon Craig, ccat@ springsips.com, runningseries. com

Mini Ha Ha Triathlon Broomfield, 303-464-5500, ci.broomfield.co.us/recreation Open Water Swim Clinic Littleton, pete@ milehighmultisport.com, milehighmultisport.com USA Triathlon Rocky Mtn Region Junior Championship Greeley, info@greeleytriathlon. com, greeleytriathlon.com

6/16/11 Stroke & Stride #3 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com

6/10/11 Denver Fit Conference & MMA Sports Expo Denver, achievefitnessusa.com

6/11/11 Highline Hustle Triathlon Loma, 970-254-3893, gjcity. org/CityDeptWebPages/ ParksRecreation/Recreation/ HighlineHustle/HighlineHustle. htm

Kids Only Triathlon Longmont, 303-774-4771, sara.stewart@

Tough Mudder Colorado Saturday Avon, 718-643-6171, info@toughmudder.com, toughmudder.com

Triathlon Performance Camp Colorado Springs, trainright.com

6/3/11 Metro Brokers Triathlon Friday Denver, 303-843-0100, race@metrobrokerstriathlon. com, metrobrokerstriathlon. com

HRCA Tune-Up Sprint Triathlon Highlands Ranch, highlandsranchrunseries.com

Greeley 13-15 Age Group Triathlon Greeley, info@ greeleytriathlon.com, greeleytriathlon.com

6/14/11 Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org

Lyons Outdoor Games Lyons, 303-823-8250, recreation@townoflyons.com, lyonsoutdoorgames.com

HRCA Tune Up Kids Mini Triathlon Highlands Ranch , highlandsranchrunseries.com

com, lovelandlaketolake.com

6/9/11 Stroke & Stride #2 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com

Tri Coaching - Poppy Sports Boulder, 720-933-5113, camps@ poppysports.com, poppysports. com/TrainingCamps

6/4/11 Boulder Sunrise Tri/ Du/Run Boulder, info@ yourcausesports.org, yourcausesports.org

foothillsfeattriathlon.com

Zoot Aspen Triathlon/ Duathlon/Aquabike Aspen, 970-429-2093, aspenspecialevents@ci.aspen. co.us, aspenrecreation.com 6/12/11 BAM Bare Bones Open Water Swim Boulder, jascott@indra. com, bamswimteam.org Foothills Feat Mini Sprint and Kids Triathlon Littleton, 303.579.9488, trishbyerley@gmail.com,

6/18/11 Open Water Swim Clinic Littleton/Lakewood, pete@ milehighmultisport.com, milehighmultisport.com 6/19/11 5430 Sprint Triathlon Boulder, 813-868-5933, bouldertriseries.com 6/22/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-lovelandopen-water-swims-pg191. htm?preview =true&sectionid=373 6/23/11 Stroke & Stride #4 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com 6/25/11 Loveland Lake to Lake Triathlon and Aquabike Loveland, 970-669-6372, peggy@lovelandlaketolake.

Tough Mudder Colorado Sunday Avon, 718-643-6171, info@toughmudder.com, toughmudder.com 6/28/11 AQUAMAN Swim and Swim/Run Series #1 Denver, CO, (203)313-3546, withoutlimitsproductions@ gmail.com, withoutlimits.co Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@hotmail.com, withoutlimits.com Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org 6/30/11 Stroke & Stride #5 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com 7/5/11 AQUAMAN Swim and Swim/Run Series #2 Denver, CO, (203)313-3546, withoutlimitsproductions@ gmail.com, WithoutLimits.co Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@hotmail.com, withoutlimits.com 7/6/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast. com/articles/lake-lovelandopen-water-swims-pg191. htm?preview= true&sectionid=373 7/7/11 Stroke & Stride #6 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com

Rocky Mountain Health Plans 5K May 21, Denver

Girls on the Run Rockies uses running to help mentor girls age 8 to 13. But its annual 5K fundraiser in Denver’s City Park is open to all runners of any age, gender or ability. Girlsontherunrockies.org

CALENDAR [ mountain west ] 7/9/11 Adventure Xstream Series Summit 6/12/18hr Frisco, 970-403-5320, 2011@ gravityplay.com, gravityplay. com Adventure Xstream Series Summit 6/12/18hr Frisco, 970-403-5320, 2011@ gravityplay.com, gravityplay. com LG Triathlon Eagle, 970-3289565, vvcf.org Open Water Swim Race Series Lakewood/Littleton, pete@milehighmultisport.com, milehighmultisport.com Pagosa Duathlon Pagosa Springs, 970-264-9075, acvap. org/duathlon.html 7/10/11 Boulder Peak Triathlon Boulder, 813-868-5933, bouldertriseries.com Colorado Adventure Retreat Winter Park, 303-545-9295, colleen@womensquest.com, womensquest.com/retreats SheROX Triathlon - Aurora, CO Aurora, barb@phillytri.com, sheroxtri.com 7/11/11 Dunk-N-Dash Avon , 970-7484060, kroberts@avon.org, avonrec.org 7/12/11 AQUAMAN Swim and Swim/ Run Series #3 Denver, CO, (203)313-3546, withoutlimitsproductions@ gmail.com, WithoutLimits.co Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@hotmail.com, withoutlimits.com Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org 7/14/11 Stroke & Stride #7 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com Tri Coaching - Poppy Sports

Event Spot Light 80 Competitor May 2011

Boulder, 720-933-5113, camps@ poppysports.com, poppysports. com/trainingcamps 7/16/11 Big Sky Duathlon Bennett, 303-642-7917, info@ racingunderground.com, racingunderground.com HRCA Junior Tri N July Highlands Ranch , 303-4717039, jreister@hrcaonline.org, highlandsranchrunseries.com HRCA Kids Mini Tri N July Highlands Ranch , highlandsranchrunseries.com HRCA Tri-N-July Triathlon Highlands Ranch, highlandsranchrunseries.com XTERRA Beaver Creek Avon, 970-748-4032, dchirichillo@ avon.org, avonrec.org XTERRA Mountain Championship Avon, 877-7518880, info@xterraplanet.com, xterraplanet.com 7/17/11 Du-It-High Duathlon” Leadville, 719-486-7484, lcolley@co.lake.co.us, lakecountyco.com/recreation Open Water Swim Clinic Lakewood/Littleton, pete@ milehighmultisport.com, milehighmultisport.com Tri-It-High Sprint Triathlon Leadville, 719-486-7484, lcolley@co.lake.co.us, lakecountyco.com/recreation

7/20/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-loveland-openwater-swims-pg191. htm?preview= true&sectionid=373 7/21/11 Stroke & Stride #8 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com 7/23/11 AdventureXstream Series Summit County, 970-259-7771, events@gravityplay.com, gravityplay.com Lookout Mountain Triathlon Golden, 303-642-7917, info@ racingunderground.com, racingunderground.com Loveland Little Sprint Triathlon Loveland, 970-2032519, dawn.paepke@ bannerhealth.com, mckeefoundation.com Loveland Sprint Triathlon Loveland, 970-669-6372, peggy@lovelandlaketolake. com, lovelandsprinttri.com MSC #7, Keystone Classic Keystone, 720-407-6142, info@ racemsc.com, Open Water Swim Race Series Lakewood/Littleton, pete@milehighmultisport.com, milehighmultisport.com

Tri-It-High” Triathlon” Leadville, 719-486-7484, lcolley@co.lake.co.us, lakecountyco.com/recreation

7/24/11 Steamboat Lake’s High Altitude Sprint Clark, Colorado, 970-846-8678, joyusat@hotmail.com, steamboattriathlon.com

7/18/11 Dunk-N-Dash Avon , 970-7484060, kroberts@avon.org, avonrec.org

The Denver Triathlon Denver, 720-984-1761, info@ denvertriathlon.com, denvertriathlon.com

7/19/11 AQUAMAN Swim and Swim/ Run Series #4 Denver, CO, (203)313-3546, withoutlimitsproductions@ gmail.com, WithoutLimits.co

7/25/11 Dunk-N-Dash Avon, 970-7484060, kroberts@avon.org, avonrec.org

Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@ hotmail.com, withoutlimits.com

7/26/11 AQUAMAN Swim and Swim/ Run Series #5 Denver, CO, (203)313-3546, withoutlimitsproductions@

gmail.com, WithoutLimits.co Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@hotmail.com, withoutlimits.com Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org 7/28/11 Stroke & Stride #9 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com 7/30/11 BAM Bare Bones Open Water Swim Boulder, jascott@indra.com, bamswimteam.org Creek Streak Tri/Du/Run Aurora, info@yourcausesports. org, yourcausesports.org My Way or the Tri Way Triathlon and Duathlon Aurora Reservoir, 720-9342345, info@ racingunderground.com, racingunderground.com Open Water Swim Clinic Lakewood/Littleton, pete@ milehighmultisport.com, milehighmultisport.com Rocky Mountain State Games - Triathlon Colorado Springs, alanmdavidson@ hotmail.com, thesportscorp. org

2737, lrainsberger@comcast. net, pprrun.org 8/3/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-loveland-openwater-swims-pg191. htm?preview =true&sectionid=373 Stroke & Stride #10 Boulder Reservoir, 303-642-7917, info@ racingunderground.com, racingunderground.com

Boulder Boulder, 800-311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com Muddy Buddy Run & Ride Series Boulder, muddy-buddy. competitor.com Outdoor Divas Sprint Triathlon - All Women’s Event Longmont, 303-4081195, withoutlimitsproductions@ gmail.com, WithoutLimits.co

MSC #8, Blast the Mass Snowmass Village, 720-4076142, info@racemsc.com,

8/17/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-loveland-openwater-swims-pg191. htm?preview =true&sectionid=373

Open Water Swim Clinic Lakewood/Littleton, pete@ milehighmultisport.com, milehighmultisport.com

8/20/11 BAM Bare Bones Open Water Swim Boulder, jascott@indra. com, bamswimteam.org

XTERRA Indian Peaks presented by Fleet Feet Nederland, 303-960-8129, paul@digdeepsports.com, digdeepsports.com

Fall Frenzy Kids Tri Castle Rock, nroderick@mho.com, fallfrenzy.com

8/6/11 BEC Tri Avon, 210-219-8049, david@bectri.com, bectri.com

8/7/11 Horsetooth Open Water Swim Fort Collins, 970-4821818, info@horsetoothswim. com, horsetoothswim.com Rohto Ironman 70.3 Boulder Boulder, 813-868-5940,

YMCA Mud Run Fountain, 719382-1561, pprrun.org

Tri for the Cure Denver, 303430-2969, info@triforthecure. com, triforthecure-denver.com

8/1/11 Dunk-N-Dash Avon, 970-7484060, kroberts@avon.org, avonrec.org

8/8/11 Dunk-N-Dash Avon, 970-7484060, kroberts@avon.org, avonrec.org

8/2/11 AQUAMAN Swim and Swim/ Run Series #6 Denver, CO, (203)313-3546, withoutlimitsproductions@ gmail.com, WithoutLimits.co

8/9/11 Springs Splash and Dash Colorado Springs, 719-337-2737, lrainsberger@comcast.net, pprrun.org

Aquaman Swim/Run Series Aurora, 203-313-3546, cgutti77@hotmail.com, withoutlimits.com

8/13/11 Open Water Swim Race Series Lakewood/Littleton, pete@milehighmultisport.com, milehighmultisport.com

Springs Splash and Dash Colorado Springs, 719-337-

8/14/11 Columbia Muddy Buddy

HRCA Kids Mini Splash Mash Dash Triathlon Highlands Ranch , highlandsranchrunseries.com HRCA Splash Mash Dash Triathlon Highlands Ranch , 303-471-7039, jreister@ hrcaonline.org, highlandsranchrunseries.com RattleSnake Triathlon Olympic Aurora, 303-6908586, jimflint@spamarrest. com, rattlesnaketri.com 8/21/11 RattleSnake Triathlon Sprint Aurora, 303-690-8586, jimflint@spamarrest.com, rattlesnaketri.com 8/22/11 Women’s Quest Horse Camp Adventure Vacation Peaceful Valley, 303-545-9295, colleen@ womensquest.com, womensquest.com/retreats 8/27/11 Adventure Xstream Series Glenwood Springs Glenwood Springs, 970-403-5320, 2011@ gravityplay.com, gravityplay.com

Tri the Rock Kids Triathlon May 22, Castle Rock, Colo.

Get the next generation of triathletes in motion at Tri the Rock, featuring races for kids ages 5 to 15. The emphasis is on the fun with plenty of prizes, goodie bags and food after the race. Tritherock.com

competitor.com 81

CALENDAR [ mountain west ] AdventureXstream Series Glenwood Springs, 970-2597771, events@gravityplay.com, gravityplay.com

Tenderfoot Mountain Kids’ Triathlon Salida, 719-5396738, salidaraces@gmail.com, tenderfootriathlon.com

Oktoberfest Sprint Triathlon Longmont, 303-408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.co

Iron Girl Boulder Womens Triathlon Boulder, 813-8684747, info@irongirl.com, irongirl.com/Events/Boulder. htm

9/5/11 West Side Duathlon Arvada, 303-642-7917, info@ racingunderground.com, westsidedu.com

Tri-Our-Village Kids Triathlon Greenwood Village, 303-770-2582-x325, katiel@greenwoodatc.com, greenwoodatc.com

Oyster Urban Adventure Race Denver, 877-328-2783, info@tppevents.com, oysterracingseries.com

9/11/11 27th Annual Tri-Glenwood Triathlon Glenwood Springs, 970-945-2208, triglenwood@ yahoo.com, triglenwood.com

Outdoors

Xterra Lory Bellvue, CO, 303408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.co 8/28/11 Steamboat Triathlon Steamboat Springs, 970-8468678, joy@mybrokers.com, steamboattriathlon.com 8/31/11 Lake Loveland Open Water Swim Loveland, 970-667-3999, info@3xfast.com, 3xfast.com/ articles/lake-loveland-openwater-swims-pg191. htm?preview= true&sectionid=373 9/3/11 14th Annual Tenderfoot Mountain Duathlon and Triathlon Salida, 719-5396738, salidaraces@gmail.com, tenderfoottriathlon.com Boulder Sunset Tri/Du/Run Boulder, info@ yourcausesports.org, yourcauseports.org MSC #9, Sol Survivor Granby, 720-407-6142, info@racemsc. com, Open Water Swim Race Series Lakewood/Littleton, pete@milehighmultisport.com, milehighmultisport.com Racing Underground Open Water Swim Boulder, 303-6427917, info@racingunderground. com, racingunderground.com 9/4/11 IronKids Triathlon Avon, 813868-5940, info@ironkids.com, ironkids.com

Event Spot Light 82 Competitor May 2011

Fall Frenzy Triathlon/ Duathlon Parker, nroderick@ mho.com, fallfrenzy.com Ft. Collins Triathlon/ Duathlon Ft. Collins, 970-4820551, kforzley@comcast.net, timberlinetiming.com Harvest Moon Aquabike Aurora, 303-408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.com Harvest Moon Duathlon Aurora , 303-408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.com Harvest Moon Triathlon Aurora , 303-408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.com Tri-Glenwood Triathlon Glenwood Springs, CO, 970-9456087, triglenwood@yahoo.com, triglenwood.com 9/17/11 Crescent Moon Sprint Triathlon Denver, 303-6427917, info@racingunderground. com, racingunderground.com

5/3/11 Golden River Sports Free Kayak Demo Night Golden, (303) 215-9386, Bart@ GoldenRiverSports.net, GoldenRiverSports.net Must Know Kayaking Basics (Lesson #1) Golden, (303) 988-2943, info@raguides.com, RAGuides.com 5/10/11 Golden River Sports Free Kayak Demo Night Golden, (303) 215-9386, Bart@ GoldenRiverSports.net, GoldenRiverSports.net Kayaking Rolling Fundamentals (Lesson #2) Golden, (303) 988-2943, info@ raguides.com, RAGuides.com 5/17/11 Golden River Sports Free Kayak Demo Night Golden, (303) 215-9386, Bart@ GoldenRiverSports.net, GoldenRiverSports.net Mastering the Roll (Lesson #3) Golden, (303) 988-2943, info@raguides.com, RAGuides. com

Kayaking (Lesson #1) Littleton, 303-988-2943, info@ raguides.com, raguides.com 5/29/11 Beginner River Kayaking on Colorado River (Lesson #2) Dotsero, 303-988-2943, info@ raguides.com, raguides.com Intermediate River Kayaking (Lesson #4) Near Glenwood Springs, CO, (303) 988-2943, info@raguides.com, RAGuides.com 5/30/11 Beginner/Intermediate River Kayaking on Colorado River (Lesson #3) Dotsero, 303-988-2943, info@raguides. com, raguides.com Intermediate Kayaking (Lesson #5) Near Glenwood Springs, CO, (303) 988-2943, info@raguides.com, raguides. com 5/31/11 Golden River Sports Free Kayak Demo Night Golden, (303) 215-9386, Bart@ GoldenRiverSports.net, GoldenRiverSports.net Kayaking Rolling Fundamentals (Lesson #2) Golden, (303) 988-2943, info@ raguides.com, RAGuides.com

Running 5/1/11 10th Anniversary Colorado Marathon Fort Collins, 970556-3279, lisa@ thecoloradomarathon.com, thecoloradomarathon.com

Goldman Triathlon Loma, 970274-1232, ascentproductions. net

5/24/11 Golden River Sports Free Kayak Demo Night Golden, (303) 215-9386, Bart@ GoldenRiverSports.net, GoldenRiverSports.net

Western Colorado Triathlon Loma, 770-595-4556, reed@ ascentproductions.net, ascentproductions.net

Must Know Kayaking Basics (Lesson #1) Golden, (303) 988-2943, info@raguides.com, RAGuides.com

9/25/11 OKTOBEFEST Sprint Triathlon Longmont, 303-408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.co

5/25/11 Renaissance on the River Golden, (303) 988-2943, info@ raguides.com, RAGuides.com

Colorado Marathon and Half Marathon Fort Collins, 970556-3279, Lisa@ thecoloradomarathon.com , thecoloradomarathon.com

5/28/11 Introduction to River

Hawk Hustle 5K Thornton, 720-972-4400, teresa.

9th Annual Earth Day 5k Boulder, 303-999-3820, crcintern@conservationcenter. org, conservationcenter.org Cinco de Mayo Walk/Run Pueblo, 719-248-7468, ramon. arriaga@colostate-pueblo.edu, socorunners.org

baldwin@adams12.org, horizon.adams12.org Sports Authority Cherry Creek Sneak Denver, info@ cherrycreeksneak.com, cherrycreeksneak.com 5/2/11 Running Well Seminars Denver, 303-458-9660, info@ CatalystTherapies.com, catalysttherapies.com 5/6/11 Kokopelli Kids Trail Running Series Colorado Springs, 719337-2737, lrainsberger@ comcast.net, kokopellikids. com 5/7/11 Arthritis Foundation Annual Colorado Springs Walk Colorado Springs, 719-520-5711, pprrun.org CMRA Memorial Run Westminster, 303-422-2054, comastersrun.org Collegiate Peaks Trail Run Buena Vista, 719-395-6612, burkekaiser@hotmail.com, collegiatepeakstrailrun.org EdgeRunner Edgewater, 303694-2202, shannon@bkbltd. com , edgerunner5k.com/ EdgeRunner Edgewater, 303694-2202, shannon@bkbltd. com , edgerunner5k.com First Saturday Run Colorado Springs, 719-635-3833, corunco@aol.com, corunco. com/firstsaturday.html Florence Crittenton Services Miles for Moms Run/Walk Denver, 303.321.6363 , events@ FlorenceCrittentonCO.org, florencecrittentonco.org/ runwalk/index.html Grand Valley Marathon and Half Marathon Palisade, 435650-0155, info@ mammothmarathons.org , mammothmarathons.org/gv/ gv.html Greenland Trail Races Colorado Springs, 720-9859047, derek@ coloradorunnermag.com,

greenland50k.com HRCA Cinco du Mayo 5K/ Duathlon Highlands Ranch , highlandsranchrunseries.com Make-A-Wish Race for Wishes Greenwood Village, 303-750-9474, pforsythe@ colorado.wish.org, wishcolorado.org Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org Take 5 in the Garden of the Gods Colorado Springs, 719635-8803, director@ csgrandprix.com, csgrandprix. com Walk MS 2011 Denver, 303698-7470, coloradowalkms@ nmss.org, walkmscolorado.org 5/8/11 Colorado Rockies Home Run Denver, info@downingevents. com, mlb.mlb.com/col/fan_ forum/funrun.jsp#registration Crazy Legs 10K Trail Run Loveland, stofko121@yahoo. com, paulstofko.com Mother’s Day Mile Glenwood Springs, 970-945-2632-x101, nrein@rof.net, runningguru. com Mothers Day 5K Denver, 303578-2772, running@qidenver. com, mothersday5k.com 5/10/11 DASH & DINE 5k Series #4 Boulder, 303-408-1195, Lance@ withoutlimits.com, withoutlimits.co 5/13/11 Kokopelli Kids Trail Running Series Colorado Springs, 719337-2737, lrainsberger@ comcast.net, kokopellikids. com 5/14/11 30th High Line Canal Run Centennial, 303-798-7515, allisonb@ssprd.org, sspr.org 36th Annual Black Canyon Ascent Black Canyon, blackcanyonraces.com Adopt a Village

Animas Surgical Hospital Narrow Gauge Races May 29, Durango, Colo.

The 34th annual Narrow Gauge Run features a 10-mile course that starts in downtown Durango, Colo., and proceeds along the River Trail and up to Fort Lewis College. Enjoy a post-race party along the river with music, food and drinks. The shorter (and easier) 5K course is available for those who want to get to the post-race party faster. Go-dmt.org

competitor.com 83

CALENDAR [ mountain west ] Humanitarian Run Colorado Springs, 719-648-7464, verdema@d11.org, pprrun.org

Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org

Gallop at the Grove Golden, 303-278-8542, coach2cctf@aol. com, gallopatthegrove.com

Dick’s Sporting Goods Flat Out 5K Broomfield, 3034447223, matt@ bolderboulder.com, bolderboulder.com

5/19/11 Liver Life Walk and Twilight 5K Denver, 303-988-4388, cthomas@liverfoundation.org, liverfoundation.org/chapters/ rockymountain/events/17

KYFFIN COUGAR TRACKS 5K RUN/WALK Golden, wghesse@ comcast.net, finishlinetiming. com/races/kyffin_cougar_ tracks/

La Sportiva Vail Boneyard Boogie Eagle, 970-479-2280, mthomas@vailrec.com, vailrec. com Sky Mesa Pass Trail Marathon Gateway, 970-9312458, info@gatewaycanyons. com , gatewaycanyons.com Spiral Drive Run Salida, 719530-0223, chaffeerunners@ yahoo.com, salidarec.com/ccrc Spirit Challenge Steamboat Springs, ccat@springsips.com, runningseries.com Ute Pass Elementary Fun Run Chipita Park, 719-6849821, lgrieb@mssd14.org, pprrun.org Walk MS 2011 Boulder, 303698-5443, coloradowalkms@ nmss.org, walkmscolorado.org Walt Clark Cougar Challenge Loveland, 970-218-8344, lovelandroadrunners.com 5/15/11 Kaiser Permanente Colfax Marathon Denver, 303-7709600, michelle@ coloradocolfaxmarathon.org, coloradocolfaxmarathon.org Rocky Mountain Lab Rescue Run 5K and Fair Louisville, rmlrdoggiedash@gmail.com, rockymountainlabrescue.com Womens Running & Conditioning camp Estes Park, CO, 970-586-4432, terry@ activeataltitude.com, activeataltitude.com 5/17/11 Dash & Dine 5K Series Boulder, withoutlimits.com DASH & DINE 5k Series #5 Boulder, 303-408-1195, Lance@ withoutlimits.com, withoutlimits.co

Event Spot Light 84 Competitor May 2011

5/20/11 Kokopelli Kids Trail Running Series Colorado Springs, 719337-2737, lrainsberger@ comcast.net, kokopellikids. com 5/21/11 Buffalo Creek Trail Run Pine, 303-870-0487, adamf@ runuphillracing.com, runuphillracing.com/ Cottonwood Classic 5K Thornton, 720-977-5914, mike. coulter@cityofthornton.net, cityofthornton.net Hope Lives! Pink Boa 5K Run/Walk Fort Collins, 970225-6200, melissa@hopelives. org, hopelives.org Rocky Mountain Health Plans 5K Denver, 720-5301064, gotrdenver@comcast. net, girlsontherunrockies.org Run to the Shrine Colorado Springs, 719-633-9925-x147, larmstrong@cmzoo.org, pprrun.org Salvation Army Run/Walk for Hope 5K Colorado Springs, 719761-2291, shawnfinley78@ yahoo.com, pprrun.org 5/22/11 14th Annual AirLife Memorial Run/Walk and EMS Celebration Littleton, 303-694-2202, shannon@ bkbltd.com, airlifedenver.com AirLife Littleton, 303-6942202, shannon@bkbltd.com , airlifedenver.com/CustomPage. asp?guidCustom ContentID=D4056281-482E419F-A CC8-B7C96FE602CC FastForward Sports Spring Group Run Training Denver, 303-440-1975, fastforwardsports.net

Lancer Fast 5K Run/Walk Challenge Denver, 720-6291071, LancerRunningClub@ gmail.com, facebook.com/ lancerrunningclub Miles-for-Smiles 5K run/ walk Broomfield, 720-9406078, dawn@ twoangelsfoundation.org, twoangelsfoundation.org Reach Your Peak 4 Mile Run Colorado Springs, 719-6323855, pprrun.org Yappy Dog Prediction Run Pueblo, 719-543-6982, barnhartaccount@gmail.com, socorunners.org 5/24/11 Dash & Dine 5K Series Boulder, withoutlimits.com DASH & DINE 5k Series #6 Boulder, 303-408-1195, Lance@ withoutlimits.com, withoutlimits.co 5/28/11 4th Annual Sage Burner 50k/25k Run Gunnison, 970943-2104, sdrum@western. edu, western.edu/sageburner

5/30/11 Dick’s Sporting Goods BolderBOULDER Boulder, race@bolderboulder.com, bolderboulder.com 5/31/11 Dick’s Sporting Goods Bolder Boulder Boulder, 303444-RACE, race@bolderboulder. com, bolderboulder.com 6/1/11 Summit Trail Running Series Race #1: French Gulch Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com 6/2/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com 6/4/11 Aurora Trails Day 5K Aurora, 970-401-0065, cyusten@ auroragov.org, auroragov.org/ reservoirs Fear the Deer trail half marathon Littleton, info@ fearthedeer.co, fearthedeer.co Golden Gate Dirty Thirty Black Hawk , 303-990-9049, megan@goldengatedirtythirty. org, goldengatedirtythirty.org Golden Gold Rush Quarry Run Golden, 303-277-0040, terry.raney@lafarge-na.com, GoldenGoldRush.com

Kids Rodeo Stampede Evergreen, 303-679-1358, vilbarb@msn.com, kidsrodeostampede.com

Jodi’s Race for Awareness Denver, 1-800-428-0642, race@ colo-ovariancancer.org, coloovariancancer.org

Sage Burner Trail Race Gunnison, 970-943-2104, sdrum@western.edu, western. edu/sageburner

Max Silver 3rd Annual Little Dipper Pool Fun Run Colorado Springs, 719-337-1535, merrybread@aol.com, pprrun.org

5/29/11 34th Annual Animas Surgical Hospital Narrow Gauge 10 Miler Durango, 970903-0141, joetheine@mac.com, go-dmt.org

Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org

Arkansas River Bluegrass Marathon and Half Marathon Salida, 719-5395703, Dan@SalidaRaces.org, salidaraces.org

Run for Rio Rye, 719-947-3682, jeffaco@earthlink.net, socorunners.org Start! Denver Heart & Stroke Walk Denver, 303-996-8731, denverheartwalk@heart.org, denverheartwalk.org

Taste of Louisville 1/2 Marathon & 5K Louisville, 970389-0310, info@canyoumove. me, tasteoflouisvillehalf.com Teva Mountain Games Mud Run Vail, 888-883-8245, info@ vvf.org, tevamountaingames. com Teva Mountain Games Vail Pass Half Marathon Vail, 888883-8245, info@vvf.org, tevamountaingames.com Trails Day 5K Aurora, 970-4010065, cyusten@auroragov.org, auroragov.org/reservoirs Turquoise Lake Half Marathon Leadville, 605-6417580, carlos_martinez@fws. gov,

6/11/11 2011 Mile High Amazing Race Denver, isabel. werner@lls.org, lls.org/ amazingrace 26th Annual Sunrise Stampede Longmont, 303449-2825, aprichards@juno. com, sunrisestampede.com 35th Anniversay SALOMON Run the Rockies” HalfMarathon & 10K “ Frisco, 303 635-2815, emgmh@ emgcolorado.com, emgcolorado.com FastForward Sports Summer/Fall Run Training Denver, 303-440-1975, fastforwardsports.net

Walk From Obesity Colorado Springs, 719-265-5486, bobbette@phlwls.com, pprrun. org

Fire Hydrant 5, Walk/Run and Pet Fair Fort Collins, 970226-3647-x241, development@ larimerhumane.org, larimerhumane.org

Walk/Run for Their Lives Silt, 970-987-3593, recreation@ rifleco.org, rifleco.org

Hayden Cog Run Hayden, ccat@springsips.com, runningseries.com

6/5/11 Fish Hatchery 5K Leadville, 605-641-7580, carlos_ martinez@fws.gov,

Hike for Habitat Colorado Springs, 719-475-7800, jenny@ pikespeakhabitat.org, pprrun. org

Leaves for Hope Wheat Ridge, 303-694-2202, shannon@ bkbltd.com , exempla.org/body. cfm?id=1641

Race For Peace Conifer, 303-594-9347, tookie@racefor-peace.com, race-forpeace.com

RMRR Bible Park 2.4M Denver, rmrr@rmrr.org, rmrr. org

Steamworks Animas Valley Half Marathon Durango, 970749-6139, go-dmt.org/ steamworkshalf.html

Teva Mountain Games Spring Runoff Trail Race Vail, 888-883-8245, info@vvf.org, tevamountaingames.com 6/9/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com

Turkey Track Trail Marathon Pagosa Springs, joingecko.org Weekend Running Well Seminar Denver, 303-4589660, info@CatalystTherapies. com, catalysttherapies.com

Uni-Hill 2K Boulder, 303-4429097-x33, jessica.gamney@ ironman.com, boulderraces. com

6/12/11 Desert RATS Multi-Day Foot Race Grand Junction, 303-2491112, reid_delman@ geminiadventures.com, geminiadventures.com

6/10/11 Pura Vida Pur-A-Thon Denver, 720-343-2803, jgart@ brentsplace.org, brentsplace.org

Estes Park Marathon & Optimist 10K and 5K Estes Park, 970-586-8189, epmarathon.org

Teva Mountain Games June 2-5 Vail, Colo.

The country’s largest celebration of sports, music and adventure returns to Vail this year, and athletes can opt for kayaking, mountain biking, rafting, road cycling or running, just to name some of the competitions going on over the long weekend. Be sure to check out the mud run on June 4. Tevamountaingames.com

competitor.com 85

CALENDAR [ mountain west ] Garden of the Gods 10-Mile Run Colorado Springs, 719-4732625, gardentenmile.com Strides for Epilepsy 5K Run/ Walk Denver, 303.377.9774, peret91@yahoo.com, epilepsycolorado.org 6/13/11 5 Day Youth Kayaking Camp Denver, 303-988-2943, info@ raguides.com, raguides.com Running Well Seminar Denver, 303-458-9660, info@ CatalystTherapies.com, CatalystTherapies.com 6/15/11 Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org Summit Trail Running Series Race #2: Flumes Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com 6/16/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com FIBArk Hill Climb Salida, 719539-5703, salidaraces@gmail. com, salidarec.com or fibark. net 6/17/11 RMRR Father’s Day Mile Denver, rmrr@rmrr.org, rmrr. org 6/18/11 33rd Annual Sailin’ Shoes Colorado Springs, 719 632 2633, runnersroost01@aol. com, runnersroostcs.com 7th Annual Stepping Out to Cure Scleroderma 3K/5K Walk Aurora, 303-806-6686, cbesselievre@scleroderma. org, scleroderma.org CMRA Sand Creek 5M Aurora, 720-480-2370, comastersrun. org FIBArk 5K and 10K Road Races Salida, 719-539-5703, salidaraces@gmail.com, salidarec.com or fibark.net

Event Spot Light 86 Competitor May 2011

Habitat Hobble Fraser, 970887-9138, grandhabitat@ earthlink.net, habitatgrandcounty.org

FIBArk 10K Trail Run Salida, 719-539-5703, salidaraces@ gmail.com, salidarec.com or fibark.net

North Face Hellacious Trail Challenge Colorado Springs, 719-761-2291, shawnfinley78@ yahoo.com,

Habitat Hobble Winter Park, 970-887-9138, info@ habitatgrandcounty.org, habitatgrandcounty.org

La Sportiva Vail Summer Solstice Trail Run Avon, 970479-2280, mthomas@vailrec. com, vailrec.com

Stadium Stampede Denver, 303-694-2202, shannon@ bkbltd.com , exempla.org/body. cfm?id=925

Mount Evans Ascent Idaho Springs, 303-642-7917, info@ racingunderground.com, racingunderground.com

Sailin Shoes Colorado Springs, 719-685-9513, graywren@ comcast.net, pprrun.org

6/29/11 Summit Trail Running Series Race #3: Bakers Tank Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation.com

San Juan Solstice 50 Mile Run Lake City, info@lakecity50. com, lakecity50.com

6/20/11 5 Day Youth Kayaking Camp Denver, 303-988-2943, info@ raguides.com, raguides.com

SET the PACE for Prostate Cancer Denver, 303-316-4685, heidi.schuman@ prostateconditions.org, setthepacerace.org

6/23/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com

The Naked Foot 5k Boulder, CO, 720-336-0234, info@ thenakedfoot5k.com, thenakedfoot5k.com

6/25/11 Avon Walk For Breast Cancer Denver, 888-540-9255, info@ avonwalk.org, avonwalk.org

The Naked Foot Barefoot Running 5K TBD, 720-3360234, info@thenakedfoot5k. com, thenakedfoot5k.com

Joe Colton’s Off Road Run Rollingsville, 303-517-7046, henry@ boulderrunningcompany.com, joecoltonrace.com

Women’s Vision Foundation Mentor’s Walk Denver, 303694-2202, shannon@bkbltd. com , womensvision.org/ 6/19/11 Apex Father’s Day 5K Run and Family Fun Run Arvada, 303-463-4270, rachelv@ apexprd.org, apexprd.org/5k Apex Park and Recreation District Foundation Father’s Day 5K Fun Run Arvada, 303424-2739, apexprd.org Beginner/Intermediate River Kayaking on Colorado River (Lesson #3) Dotsero, 303-988-2943, info@raguides. com, raguides.com Father’s Day 4K Boulder, 303517-7046, Henry@ Boulderrunningcompany.com, fathersday4k.com Father’s Day 5K Fort Collins, 970-221-6358, jwalusis@fcgov. com, fcgov.com/recreation

JOE COLTON’S OFF ROAD RUN ROLLINGSVILLE, 303-517-7046, Henry@ Boulderrunningcompany.com, joecoltonrace.com Leadville Trail 100 Training Camp Leadville, 719-486-3502-, kathy@leadvilletrail100.com, leadvilletrail100.com Panoramic Summer Series Colorado Springs, 719-6361290, lvstansberry@qwest.net, pprrun.org Slacker Half Marathon/ Relay/4-Mile Races Georgetown, 303-679-2312, bluther@co.clear-creek.co.us, slackerhalfmarathon.com Undy 5000 Denver, 720-8837230, ssampat@rmga.com, undy5000.org 6/26/11 Lyons River Run 5K Lyons, 303-823-8250, recreation@ townoflyons.com, townoflyons. com

6/30/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com 7/2/11 Copper Mountain 10K Trail Race Copper Mountain, 303926-1017, craig@ enduranceeventmarketing. com, copperhalf.com First Saturday Run Colorado Springs, 719-635-3833, corunco@aol.com, corunco. com/firstsaturday.html Leadville Heavy Half Marathon Leadville, 719-4863502, kathy@leadvilletrail100. com, leadvilletrail100.com Leadville Marathon Leadville, 719-486-3502, kathy@ leadvilletrail100.com, leadvilletrail100.com Leadville Trail Marathon & Heavy Half Marathon Leadville, 719-486-3502, leadvilletrail100.com Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org Rendezvous Run for Independence Winter Park, 970-726-4118, visitorcenter@ playwinterpark.com, playwinterpark.com 7/3/11 Copper Mountain 1/2 Marathon & 5K Copper Mountain, 303-926-1017, craig@ enduranceeventmarketing. com, copperhalf.com

La Sportiva Vail Hill Climb Vail, 970-479-2280, mthomas@ vailrec.com, vailrec.com Steamboat Sprint Steamboat Springs, ccat@springsips.com, runningseries.com Veterans Home Run 5K Colorado Springs, 719-237-1276, cornick_jon@bah.com, pprrun. org 7/4/11 43rd Annual Gothic to Crested Butte 1/3 Marathon Gothic, 970-349-7420, dev@ rmbl.org, rmbl.org Blue Ribbon Fun Run/Walk Silverton, chamber@ silvertoncolorado.net, silvertonevents.com Boogie’s Diner Buddy 5M Run Aspen, 970-920-2130, info@aspenchamber.org, buddyprogram.org/sitepages/ pid33.php FireKracker 5K Fort Collins, firekracker5k@gmail.com, footoftherockies.com Four on the Fourth 4K Boulder, 303-545-6755, l. avery@att.net, averybrewing. com Freedom Run 5K Evergreen, 303-674-6400, nhiester@ mtevans.org, mtevans.org Georgetown 4th of July Run/ Walk Georgetown, 303-4897437, brucewhitesel@hotmail. com, HRCA Independence Day 5K Highlands Ranch, highlandsranchrunseries.com Independence Day 10K Trail Run Breckenridge, 970-4531734, linseyk@ townofbreckenridge.com, breckenridgerecreation.com Liberty Point 5K Run/Walk Pueblo, 719-583-4455, bianca. hicks@co.pueblo.co.us, Palmer Lake 4th of July Colorado Springs, sue@ monumentalfitness.com, pprrun.org

Palmer Lake Elementary July 4th Fun Run Palmer Lake, CO, 719-492-0287, malisa@ colarelliconstruction.com, july4funrun.com/ 7/6/11 Summit Trail Running Series Race #4: Horseshoe Gulch Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com 7/7/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com 7/8/11 Hardrock Hundred Mile Endurance Run Silverton, 970259-3693, hardrock100@ bresnan.net, run100s.com/hr 7/9/11 Allenspark Run Like the Wind 5K/10K Allenspark, 303 747-2840, cat@ sunshinemtnlodge.com, runcolo.com Hogback Hustle 5K and Fun Walk New Castle, 970-9843352, bryan@ newcastlecolorado.org, newcastlecolorado.org/ recreation Howelsen Hill 8 Miler Steamboat Springs, ccat@ springsips.com, runningseries. com Middle Park Half Marathon Granby, 303-960-8129, paul@ digdeepsports.com, digdeepsports.com Rogers River Run Longmont, 303-651-8405, karen.charles@ ci.longmont.co.us, ci.longmont. co.us/rec/special/ Run for Hope Colorado Springs, 719-365-6707, Deb. Dittenber@ memorialhealthsystem.com, pprrun.org Scavenger Dash Denver, help@sierraadventuresports. com, scavengerdash.com Womens Running & Conditioning Camp Estes

Taste of Louisville Half-Marathon and 5K June 4, Louisville, Colo.

Start on Main Street in old town Louisville before heading to some of the best trails that Boulder County has to offer. Choose either the half-marathon or 5K and then head to the post-race Taste of Louisville, which will include Lucky Pie Pizza. Lucky you. Tasteoflouisvillehalf.com

competitor.com 87

CALENDAR [ mountain west ] Park, 970-586-4432, terry@ activeataltitude.com, activeataltitude.com 7/10/11 RMRR 2M Denver, rmrr@rmrr. org, rmrr.org Star Fit Kids 5K & Little Dipper 500 Colorado Springs, 719-579-6598, info@ starfitkids.org, starfitkids.org Summer Roundup Trail Run Colorado Springs, 719-4732625, raceinfo@ pikespeakmarathon.org, pikespeakmarathon.org 7/11/11 5 Day Youth Kayaking Camp Denver, 303-988-2943, info@ raguides.com, raguides.com 7/14/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com 7/15/11 Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org 7/16/11 11th Annual Alex Hoag Run for Sunshine Colorado Springs, 719-660-1346, kimhoag01@comcast.net, alexhoagrun.org Alex Hoag Run for Sunshine Colorado Springs, 719-6601346, kimhoag01@comcast. net, alexhoagrun.org Barefoot Running Workshop Littleton, 720-352-3638, barefootracing@gmail.com, meetup.com/naked-footbarefoot-running-club/ calendar/13901224/ CMRA White Ranch Trail Run Golden, 303-554-0870, comastersrun.org Keystone Resort 10K Trail Race Keystone, 303-926-1017, craig@ enduranceeventmarketing. com, keystonehalf.com Komen Aspen Race for the Cure Aspen, 970-920-0250,

Event Spot Light 88 Competitor May 2011

info@komenaspen.org, komenaspen.org Loveland Classic Loveland, 970-635-2726, lovelandclassic@skybeam. com, lovelandclassic.com Mosaic 5K Pueblo, vargas719@msn.com, socorunners.org North Fork 50 Mile/50K Trail Race Pine, 303-816-0905, northfork50@live.com, site. northfork50.com Urban Dare Denver Denver, 202 285-4510, kkeefe@ urbandare.com, urbandare.com 7/17/11 Barr Trail Mountain Race Manitou Springs, 719-590-7086, fallseries@aol.com, runpikespeak.com Donor Dash Denver, 303-3702710, hschaiberger@ donoralliance.org, donoralliance.org Gold Rush Mountain Race Victor, 719-689-3601, g.thurs@ yahoo.com, victorcolorado.com/ goldrushdays.htm Keystone Resort Trail 1/2 Marathon Race & 5k Keystone,Co, 303-926-1017, craig@ enduranceeventmarketing. com, enduranceeventmarketing.com Keystone Resort Trail 1/2 Marathon & 5K Keystone, 303-926-1017, craig@ enduranceeventmarketing. com, keystonehalf.com Leadville Silver Rush 50 Mile Trail Run. Leadville, 719486-3502, kathy@ leadvilletrail100.com, leadvilletrail100.com Lucky 7’s Trail Run Black Hawk, 303-926-1017, craig@ enduranceeventmarketing.com, enduranceeventmarketing.com Womens Distance Festival Colorado Springs, 719-6353833, corunco@aol.com, pprrun.org

ZOOMA Colorado Half Marathon & 10K Colorado Springs, 904-823-9347, info@ zoomarun.com, zoomarun.com 7/20/11 Summit Trail Running Series Race #5: Morning Thunder Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation.com 7/21/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com West End 3K Boulder, jessica. gamney@ironman.com, boulderraces.com 7/22/11 Epic Rocky Mountain 2-Day Relay Colorado Springs, 303999-1159, epicrelays.com 7/23/11 Grand Prix Classic 10K Colorado Springs, 719-6358803, director@csgrandprix. com, csgrandprix.com Spring Creek Memorial Steamboat Springs, ccat@ springsips.com, runningseries. com 7/25/11 Kids Cure for Cancer Denver, 720-343-2803, jgart@ brentsplace.org, kidscure.org 7/27/11 Freeman Myre Corporate Challenge 5k Louisville , 303408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.co Sunset 5K Louisville , 303408-1195, withoutlimitsproductions@ gmail.com, WithoutLimits.co 7/28/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com Mountain R.A.T.S. (Race Across The Summits) TBD, 303-249-1112, reid_delman@ geminiadventures.com, geminiadventures.com

7/30/11 Angels in Action 5K Family Run/Walk Avon, 970-845-3849, bmaline@slifer.net, angelsinaction5k.com/home_ t4.aspx Center for African American Health Denver, 303-694-2202, shannon@bkbltd.com , bkbltd. com Destination Health Walk/ Run/Learn Denver, 303-6942202, shannon@bkbltd.com , bkbltd.com Kiowa Kickin’ 5K Kiowa, 303243-1772, jillandnigel@netzero. net, pprrun.org LAPS Canine 4K Feline NoWay Race Frisco, 970-3899510, dana.wood06@gmail. com, summitlaps.com 7/31/11 State Games of America Run/Walk 5K Colorado Springs, 719-278-3535, cody@ boulderrunningcompany.com, stategames.org 8/3/11 Summit Trail Running Series Race #6: Carter Park Breckenridge, 970-453-1734, linseyk@townofbreckenridge. com, breckenridgerecreation. com 8/4/11 Boulder Stride 5K Run Boulder, 303-642-7917, info@ racingunderground.com, racingunderground.com

Mt. Werner Classic Steamboat Springs, ccat@springsips.com, runningseries.com Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org Run for Rwanda Colorado Springs, 719-352-8772, o_ flannery@yahoo.com, runforrwanda.org Silly Pig Mud Run Aurora, info@sillypigmudrun.com, sillypigmudrun.com Top 10 Colorado Springs, 719635-8803, director@ csgrandprix.com, csgrandprix. com Walk Like MADD Denver, 303425-5902, francis.lanzer@ madd.org, walklikemadd.org 8/7/11 La Sportiva Vail 10K @ 10,000 Feet Vail, 970-4792280, mthomas@vailrec.com, vailrec.com Step Up for Cancer Commerce City, 303-694-2202, shannon@ bkbltd.com , stepupforcancer. org/index.html Step Up for Cancer Commerce City, 303-694-2202, shannon@ bkbltd.com , stepupforcancer. org/index.html The Evergreen Town Race Evergreen, danielhamm@ comcast.net, evergreentownrace.org

8/5/11 RMRR deKoevene Park 5K Denver, rmrr@rmrr.org, rmrr. org

8/10/11 CMRA Fairmount Park 5K Golden, 303-279-3509, comastersrun.org

8/6/11 Cheatin’ Woodchuck Chase Rifle, 970-665-6578, wayne@ rifleco.org, rifleco.org

8/11/11 Mountain Avenue Mile Ft. Collins, 970-221-1099, jwelzel@ frii.com, janewelzel.com

First Saturday Run Colorado Springs, 719-635-3833, corunco@aol.com, corunco. com/firstsaturday.html

Pearl Street Mile Boulder, jessica.gamney@ironman.com, boulderraces.com

La Sportiva Eldora Trail 11K Nederland, 303-960-8129, info@digdeepsports.com, digdeepsports.com

8/12/11 Wild West Relay - Get Your Ass Over the Pass! Fort Collins to Steamboat Springs, 303-800-5353, paul@

timberlineevents.com, wildwestrelay.com 8/13/11 AIDS Walk Colorado Denver, 303-861-WALK, aidswalkcolorado.org Colorado Springs Panerathon Colorado Springs, 303-694-2202, shannon@ bkbltd.com , panera-colorado. com/panerathon6_08update/ cosprings.html Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org Georgetown to Idaho Springs Half Marathon Georgetown , 303-674-7449, racedirector@gtishalf.org, gtishalf.org Leadville 100-mile Mountain Bike Race Leadville, 719-4863502, kathy@leadvilletrail100. com, leadvilletrail100.com Panerathon 5K/10K to Fight Hunger Colorado Springs, 303799-1900-x215, SpringsPanerathon@ breadsoftheworld.com, paneracolorado.com Run the Rock 5K Conifer, 303278-7799, bob@rock5k.com, rock5K.com So Long to Summer 5K Parker, 303-805-3278, hroemersberger@parkeronline. org, parkeronline.org Sue DiNapoli Ovarian Cancer Run and Walk Colorado Springs, beovaryaware@ comcast.net, pprrun.org 8/14/11 Glenwood Springs Trail 1/2 Marathon and 10K Glenwood Springs, 303-926-1017, craig@ enduranceeventmarketing. com, glenwoodspringshalf.com Leadville 10k Run Leadville, 719-486-3502, kathy@ leadvilletrail100.com, leadvilletrail100.com Woodland Park Mayors Cup Woodland Park, ckeating@citywoodlandpark.org, pprrun.org

Longmont Triathlon June 5, Longmont, Colo.

The longest running triathlon in Colorado will celebrate its 31st running this year with a 525-yard swim, 12-mile bike and 5K run. The pool swim and short distance have made this a great entry-level race for more than three decades.

Ci.longmont.co.us/rec/special/triathlon.htm

HAVE YOU EARNED YOUR BADGE?

RIDE JUNE 11, 2011 109 MILE CENTURY • METRIC CENTURY • TRAINING ROUTE • FAMILY RIDE Ride the Healing Wheels Tour June 11th. A challenging 109 mile ride with 9,350 ft of climbing. Get off the city bike paths or rollers and join us for this fully supported European-style mountain ride.

Contact Information: info@healingwheelstour.com Phone: 720.833.5092 Fax: 720.833.5072

Bandimere Speedway Morrison, Colorado Benefiting Inner City Health Center

HEALINGWHEELSTOUR.COM competitor.com 89

CALENDAR [ mountain west ] 8/20/11 Jericho Jog Centennial, 303770-1155, beth@ intouchmessaging.net, stthomasmore.org/jericho-jog Leadville 100-Mile Leadville, 719-486-3502, kathy@ leadvilletrail100.com, leadvilletrail100.com Leadville 100-Mile Race Across The Sky Trail Run Leadville, 719-486-3502, kathy@leadvilletrail100.com, leadvilletrail100.com Pikes Peak Ascent Manitou Springs, 719-473-2625, raceinfo@pikespeakmarathon. org, pikespeakmarathon.org Warrior Dash Copper Mountain, 866-841-248, info@ redfrogevents.com, warriordash.com 8/21/11 Continental Divide Trail Run Steamboat Springs, ccat@ springsips.com, runningseries. com

90 Competitor May 2011

GORE-TEX TransRockies Run Buena Vista, 403-668=7537, info@transrockies-run.com, transrockies.com

The 14th Annual Colorado Relay Georgetown, (720) 2555475, jeff@canyoumove.me, coloradorelay.com

GORE-TEX TransRockies Run Buena Vista, 403-668=7537, info@transrockies-run.com, transrockies.com

8/27/11 3rd Annual Rox Trot 5K and 10K Littleton, 303-932-1121, Martinich@msn.com,

Heart and Sole Half Marathon and 10k Boulder, 303-517-7046, Henry@ Boulderrunningcompany.com, heartandsolehalf.com

Iron Girl Races Boulder, 727942-4767, irongirl.com

Pikes Peak Marathon Manitou Springs, 719-473-2625, raceinfo@pikespeakmarathon. org, pikespeakmarathon.org

Ram Run 5K/Walk Lakewood, 303-982-9467, cboston@jeffco. k12.co.us, ramrun5k.com

Race for Research Denver, 303-840-9966, linnardo4@aol. com, race4research.com/ mainwindow.html Divas Half Marathon at Vail Vail , continentalroadracing.com 8/26/11 Colorado Relay Georgetown, info@youcanmove.com, coloradorelay.com

Mountain Chile Cha Cha Pagosa Springs, joingecko.org

The Original Mud Run Denver, info@theoriginalmudrun.com, theoriginalmudrun.com/ XTERRA Snow Mountain Ranch10K Trail Run Granby, 404-421-3231, victoria@ marathonmajic.com, marathonmajic.com 8/28/11 ERACE Homelessness Denver, 303-832-1622-x202,

mollyream@gmail.com, eracehomelessness.org

Louisville, therunninggroup@ gmail.com, coalcreekcrossing.org

La Sportiva Berry Picker Trail Hill Climb Vail, 970-4792280, mthomas@vailrec.com, vailrec.com

First Saturday Run Colorado Springs, 719-635-3833, corunco@aol.com, corunco. com/firstsaturday.html

RMRR Fall Marathon Training Series Westminster, 303-871-8366, rmrr.org

Fountain Valley 5K for the Fallen Fountain, 719-460-5783, race4fallen@earthlink.net, pprrun.org

XTERRA Snow Mountain Ranch Trail Run Granby, 404421-3231, victoria@ marathonmajic.com, marathonmajic.com 8/29/11 XTERRA Snow Mountain Ranch Trail Run Granby, 404-421-3231, victoria@ marathonmajic.com, marathonmajic.com 9/3/11 24/12 Hours of Leadville Mountain Bike Race & Run Leadville, 719-486-3502, kathy@leadvilletrail100.com, leadvilletrail100.com Coal Creek Crossing

Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org 9/4/11 10K at 10,000 Feet Steamboat Springs, ccat@ springsips.com, runningseries. com 9/5/11 Aetna Park to Park 10 Miler Denver, 303-220-1037, maureen@parktopark10miler. com, parktopark10miler.com Boulder Hometown 5K Boulder, 303-926-1017, craig@ enduranceeventmarketing. com, bceproductions.com

Mile High 10K Greenwood Village, 303-815-5690, brockquimby@yahoo.com, milehigh10k.com 9/7/11 Lakewood Trail Running Series Lakewood, 303-9874807-, polzim@lakewood.org, lakewood.org/recreation 9/10/11 4th Annual 9/11 Remembrance Run - America Goes the Distance Arvada, 303-420-8080-x1203, oleferguson@lnfinc.org, Boys & Girls Club Family 5K Fun Run Pueblo, 719-564-0055, patriceh@bgcpueblo.org, socorunners.org Emerald Mountain Trail Run Steamboat Springs, ccat@ springsips.com, runningseries. com First American State Bank Fitness Festival Greenwood Village, 303-506-8786, renee@eventfulpro.com, fasbfitnessfestival.com

competitor.com 91

CALENDAR [ MOUNTAIN WEST ] Fort Collins Peach Festival 5K Fort Collins, 970-218-2083, cs.nagel@yahoo.com,

Urban Navigators Adventure Denver, 720-343-2803, jgart@ brentsplace.org, brentsplace.org

RMRR Fall Marathon Training Series Westminster, 303-871-8366, rmrr.org

Hope Center 5K Stapleton, 303-694-2202, shannon@ bkbltd.com , bkbltd.com

Womens Running & Conditioning Camp Estes Park, 970-586-4432, terry@ activeataltitude.com, activeataltitude.com

The Naked Foot 5K Highlands Ranch, 720-336-0234, info@ thenakedfoot5k.com, thenakedfoot5k.com

Imogene Pass Run Ouray, 970-728-0251, imogenerun.com Our Great Race Colorado Springs, 719-338-8639, john.n.gardner@smithbarney. com, pprrun.org Peach Fest & Rotary Run Fort Collins, 970-218-2083, cs.nagel@yahoo.com, Pooches in Pink Walk Colorado Springs, patty. borish@aeroflex.com, komensecolorado.org RMRR Trailhead Park Denver, rmrr@rmrr.org, rmrr.org UCCS Rust-Buster Meet Colorado Springs, 719-2553005, mmisch@uccs.edu, gomountainlions.com/

9/11/11 Denver 1/2 Marathon & 10k Denver,Colorado, 303-926-1017, craig@ enduranceeventmarketing.com, enduranceeventmarketing.com Denver Half Marathon and 10K Denver, 303-926-1017, craig@ enduranceeventmarketing. com, denverhalf.com La Sportiva Vail EverGold Trail Run Vail, mthomas@ vailrec.com, vailrec.com Race for the Cure Colorado Springs, 719-632-8887, racechair@komencs.org, komencs.org

The Naked Foot Barefoot Running 5K Highlands Ranch , 720-336-0234, info@thenakedfoot5k.com, thenakedfoot5k.com 9/12/11 Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org 9/14/11 Lakewood Trail Running Series Lakewood, 303-9874807, polzim@lakewood.org, lakewood.org/recreation 9/17/11 Autumn Color Run Buena Vista, 719-221-1500, fibarkmark@gmail.com, bvautumncolorrun.net

RACE TO SAVE LIVES! Gather your team of four to compete in Denver’s most exciting adventure race of physical and mental challenges benefitting The Leukemia & Lymphoma Society

Bearable Adventure Race Lakewood, 720-963-5390, thebearable@lakewood.org, thebearable.com

Skirt Chaser 5k Denver, 3034081195, Lance@ withoutlimits.com, skirtsports. com

CMRA Stone House (2x) Triple-Cross Trail Lakewood, 303-765-5512, comastersrun. org

Walk to End Alzheimer’s Denver, 303-813-1669, leslie. klane@alz.org, alzco.org

Rudi’s Organic Boulder Marathon, Half Marathon & 10K Boulder, 303-859-0244, jeff@bouldermarathon.com, bouldermarathon.com The Stallions Stampede 5K Colorado Springs, stallionsboosterclub@gmail. com, pprrun.org

Discovery Canyon Campus Thunderstorm 5K and Kids Fun Run Colorado Springs, 719-234-1820, alison.flaherty@ asd20.org, asd20.org

9/18/11 10th Annual Second Wind Fund Walk/Run/Ride Golden, 720-962-0706, mlunnon@ thesecondwindfund.org, swfmd.org

Good Samaritan 5K Run/ Walk Castle Rock, 720-7323260, desaules1@msn.com, svdpcr.org

Crossroads 1/2 Marathon & 5K Fort Collins, jlons26m@frii. com, footoftherockies.com

Run Around the Block 5K Denver, 303-893-3838, nancy@ rmmi.org, rmmi.org

HRCA Oktoberfest 5K Run/100 Yard Dash Highlands Ranch , highlandsranchrunseries.com

Das Husslehoff at the 42nd Annual Denver Oktoberfest Denver, (720) 255-5475, jeff@canyoumove.me, oktoberfestdenver.com

9/21/11 Lakewood Trail Running Series Lakewood, 303-9874807, polzim@lakewood.org, lakewood.org/recreation

Run-4-Trails Pueblo, 719-6471230, kimarline@comcast.net, socorunners.org

Farmers 5000 Wheat Ridge, 303-238-5192, madelpiccolo@ msn.com, farmers5000.org

Run, Rabbit Run Steamboat Springs, info@steamboat50. com, steamboat50.com

Pony Express Trail Run Colorado Springs, 719-598-2953, pat.lockhart@q.com, pprrun.org

9/24/11 EOW-End of Watch 5K Run/ Walk and Motorcycle Ride Aurora, 303-877-8534, pjones@ auroragov.org,

9/19/11 Das Hustlehoff 5K Run Denver, oktoberfestdenver.com

Flame Out 5K Denver,

d 3rnual An

Mile High Amazing Race Saturday, June 11, 2011 10:00 am start at the Pepsi Center 2:00 pm post-race party

SUNDAY MAY 22ND • 2011

Supporting Scholarships for the CSU Global Social & Sustainable Enterprise MBA Program 4 rides available:10mi., 34mi., 61mi., and 101mi.

Following the race there will be food, beer & live music. See website for details!

www.rambicycleclassic.org Register Now! www.lls.org/amazingrace

92 Competitor May 2011

303.984.2110

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To learn more & make an appointment, visit: www.thefootmechanic.com • 303-807-3974

“Tri-It-High” Triathlon/Duathlon

July 17, 2011 Leadville, CO TRIATHLON • 500 Meter Pool Swim • 20K Paved Bike • 5K Run DUATHLON Average Race Day • 5K Run Temp 70° • 20K Bike • 5K Run All levels welcome.

Enjoy the majestic Sawatch Mountain Range scenery with the two highest peaks in Colorado as a backdrop. Prove you have the stamina and endurance to compete in one of the Rocky Mountains’ ultimate Sprint Triathlons.

This is becoming one of the premier Triathlons/Duathlons in Colorado because of its scenic beauty, breathtaking courses, challenging conditions, and meticulous organization. New this year will be the Clydesdale and Athena divisions.

Register on active.com!

Call 719.486.7484 or visit www.lakecountyco.com/recreation

competitor.com 93

CALENDAR [ MOUNTAIN WEST ] mruschival@tucc.com, tucc. com/foundation/index. cfm/0/0/29-The-Blue-Shoe-RunFor-Prostate-Cancer HRCA Oktoberfest 5K/100 yard dash Highlands Ranch , 303-471-7039, jreister@hrcaonline.org, highlandsranchrunseries.com Running of the Bulls Estes Park, 970-577-9348, diana@ partnersmentoringyouth.org, partnersmentoringyouth.org Snow Mountain Ranch Trail 10K Tabernash, 303-926-1017, craig@ enduranceeventmarketing.com, enduranceeventmarketing.com Vasque Golden Leaf Half Marathon Aspen, 970-4292093, aspenspecialevents@ ci.aspen.co.us, aspenrecreation.com 9/25/11 Crested Butte Fall Colors Classic Gunnison, 970-6410798, cbfallclassic.org Golden Gate Canyon Trail 1/2-Marathon Black Hawk, 303-870-0487, adamf@ runuphillracing.com, runuphillracing.com Race Against Suicide Colorado Springs, 719-5737447, rpilgen@gmail.com, pikespeaksuicideprevention. org/raceagainstsuicide.html RMRR Fall Marathon Training Series Westminster, 303-871-8366, rmrr.org Snow Mountain Ranch Trail Half Marathon & 5K Tabernash, 303-926-1017, craig@ enduranceeventmarketing.com, enduranceeventmarketing.com The Bear Chase Trail Race Lakewood, 303320-3343, Coach@ RunnersEdgeoftheRockies.com, bearchaserace.com/ Westminster Panerathon Broomfield, 303-694-2202, shannon@bkbltd.com , panera-colorado.com/ Panerathon6_08update/ denver.html 9/27/11 Horizon Runner’s Roost Cross Country Race Lakewood, 303-477-2236, silly_billy@msn.com, horizon. adams12.org/cross-country 9/28/11 Lakewood Trail Running

94 Competitor May 2011

Series Lakewood, 303-9874807, polzim@lakewood.org, lakewood.org/recreation 9/29/11 The MonsterDASH 5K & Kids Race Louisville, 303-926-1017, craigsports@gmail.com, monsterdashrun.com 10/1/11 Bacon Stri Races Ft. Collins, 970-221-1099, jwelzel@frii.com, janewelzel.com Devil Mountain Ultra 50 Mile/50K Pagosa Springs, joingecko.org First Saturday Run Colorado Springs, 719-635-3833, corunco@aol.com, corunco. com/firstsaturday.html Glenwood Canyon Shuffle Race for Literacy Glenwood Springs, 970-876-0768, djwebb@sopris.net, literacyoutreach.or Lion’s Roar Pueblo, 719-5426743, cheryl.farrer@gmail.com, socorunners.org Nielson Two Mile Challenge Colorado Springs, al.grimme@ comcast.net, pprrun.org Rim to Rim Royal Gorge Run Royal Gorge, alextrujillo@msn. com, rimtorim.net/ RMRR Cherry Creek Trail 10M Parker, rmrr@rmrr.org, rmrr.org Running Notes 5K Centennial, 303-794-7464, kite34@ comcast.net, youngvoices.org The Great Pumpkin Races Colorado Springs, 719-389-1251, bsmall@PPCF.org, ppcf.org 10/2/11 Blue Sky Marathon Fort Collins, info@blueskymarathon. com, blueskymarathon.com

CC Tiger Classic Colorado Springs, 719-389-6336, jessica. bennett@coloradocollege.edu, pprrun.org Flame Out 5K Fort Collins, jlons26m@frii.com, footoftherockies.com HRCA Wildcat Mountain 5/10/20 Mile Trail Challenge Highlands Ranch , 303-4717039, jreister@hrcaonline.org, highlandsranchrunseries.com Kids Running America Denver, 303-694-2202, shannon@bkbltd.com , kidsrunningamerica.org/ PawtoberFest 5K Run/Walk Colorado Springs, starredco@ gmail.com, hsppr.org/Page. aspx?pid=696 Running with the Buffalo 5K Commerce City, CO, 303 9611656, patron721@aol.com, XTERRA Marathon Of Trail Races Colorado Springs, 404-421-3231, victoria@ marathonmajic.com, marathonmajic.com 10/9/11 CMRA Coal Creek XC Challenge Louisville, 303-9556005, comastersrun.org Rock ‘n’ Roll Denver Marathon and Half Denver, 800-311-1255, rnrdenver@ competitorgroup.com, runrocknroll.com 10/12/11 Full Moon Run Colorado Springs, cornick_jon@bah.com, pprrun.org 10/15/11 24 Hours of Boulder... the Run Boulder, 303249-1112, reid_delman@ geminiadventures.com, 24hourstherun.com

Fall Series I Colorado Springs, 719-590-7086, fallseries@aol. com, pprrun.org

Boulder 100 Boulder, 303249-1112, reid_delman@ geminiadventures.com, geminiadventures.com

Montrose 150 Montrose, 303690-8586, jimflint@spamarrest. com, 150sports.com

Harvest Night Race Loveland, 970-566-1552, dmward52@gmail.com, lovelandroadrunners.com

Susan G. Komen Denver Race for the Cure Denver, 303-2423100, rftc_info@komendenver. org, komendenver.org/site/ PageServer?pagename=rfcd_ race_homepage 10/8/11 Band on the Run 2-Mile Run/ Walk Aurora, 303-877-4211, peakracers@aol.com,

Peace Officers Memorial Valor Run Colorado Springs, emgibson26@yahoo.com, peaceofficermemorial.com 10/16/11 Fall Series II Colorado Springs, 719-590-7086, fallseries@aol.com, pprrun.org

la sportiva chooses gore-tex® brand

la sportiva Wildcat gtx® gore-tex® extended comfort Footwear

Before any GORE-TEX ® footwear finds its way to a shelf, we put it through a rigorous testing regimen that includes a robotic foot that takes up to 200,000 steps while submerged in water. So no matter how rough you plan to be on them, you can bet we’ve been rougher.

WaterprooF, breathable coMFort and protection

experience more

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates

competitor.com 95

CALENDAR [ mountain west ] Fit For Fire Denver, 303-6942202, shannon@bkbltd.com , runningguru.com Kaiser Permanente Run the ‘Rocks Morrison, CO, 303-8470280, ltoohey@lungcolorado. org, runtherocks.org 10/21/11 Elbert Reflections Elbert, rriggenbach@ElbertSchool.org, pprrun.org Scream Scram Halloween 5K Run/Walk Denver, 303892-9200, info@bgcmd.org, screamscram.com 10/22/11 Galloping Goose 5K/10K Aurora, 970-401-0065, cyusten@auroragov.org, auroragov.org/reservoirs Harvest Run Prediction Race Pueblo, 719-564-9303, diazsd@ aol.com, socorunners.org 10/23/11 Bear Creek 10-Spot Lakewood, 303-870-0487, adamf@runuphillracing.com, runuphillracing.com Kaiser Permanente Thrive5K Fitness Walk La Jolla, 858-210-3515, jennifer@ challengedathletes.org, challengedathletes.org The Stride Littleton, bbest@lps.k12.co.us, littletonpublicschools.net/ Default.aspx?tabid=688 10/28/11 Goblin Gallop Kids Fun Run Salida, 719-539-4112, chaffeerunners@yahoo.com, salidarec.com/ccrc 10/29/11 Denver Gorilla Run Denver, 720-524-0272, information@ denvergorillarun.com, denvergorillarun.com Small Business Gravity Run Colorado Springs, 719-2553844-x103, smarkiew@uccs. edu, pprrun.org The Monster Dash 5k & Kids Race Louisville,CO, 303-926-1017, craig@ enduranceeventmarketing.com, enduranceeventmarketing.com YMCA Halloween Creepy Crawlers Colorado Springs, 719-481-8728, hsteinman@ ppymca.org, pprrun.org 10/30/11 Fall Series III Colorado Springs, 719-590-7086, fallseries@aol.com, pprrun.org

96 Competitor May 2011

Halloween Hustle Denver, 303-694-2202, shannon@bkbltd.com , hallucinationsports.com/page/ show/205379-halloween-hustle 10/31/11 FastForward Sports 5th Annual Trick or Treat Trot Boulder, 303-440-1975, fastforwardsports.net FastForward Sports Holiday Run Training Kickoff Boulder and Denver, 303-440-1975, fastforwardsports.net 11/4/11 R.A.C.E. Conference - Rocky Mountain Broomfield, craig@ enduranceeventmarketing. com, raceconference.com 11/5/11 5th Annual Twin Peaks Rotary XC Challenge Longmont, jasonod@comcast. net, 30-3-956-0634 11/5/11 Atlanta Women’s Run Pueblo, diazsd@aol.com, 719-5649303, socorunners.org 11/5/11 First Saturday Run Colorado Springs, corunco@aol.com, corunco.com/firstsaturday.html

IDAHO

Marathon/Half Marathon 5/14/11 Idaho Great Potato Marathon and Half Marathon Boise, 208-344-5501, tim.severa@ ymcatvidaho.org , ymcatvidaho. org/index.cfm?ID=98,4,9 5/29/11 Coeur d’ Alene Marathon and Half Marathon Coeur d’Alene, info@cdamarathon.com , cdamarathon.com 8/27/11 Mesa Falls Marathon and Half Marathon Ashton, 208-652-7771, webmaster@mesafallsmarathon. com , mesafallsmarathon.com 9/3/11 Idaho State Journal Pocatello Marathon and Half Marathon Pocatello, 208-233-4754, PocatelloRun@aol.com , PocatelloMarathon.com 9/10/11 Salmon Marathon and Half Marathon Salmon, 208-756-7586, racedirector@ salmonmarathon.com , salmonmarathon.com 10/9/11 City of Trees Marathon and Half Marathon Boise, 208-888-

2122, jvulmer@hotmail.com , cityoftreesmarathon.com

Multisport 6/26/11 Ironman Coeur d’Alene Coeur d’Alene, ironmancda.com

MONTANA Cycling

7/17/11 Tour of Yellowstone & Beartooth Byway Billings, 714267-4591, info@cyclingescapes. com, cyclingescapes.com

Marathon/Half Marathon 6/5/11 Lewis and Clark Marathon and Half Marathon Bozeman, staff@fleetfeetbozeman.com , lewisandclarkmarathon.com 7/10/11 Missoula Marathon and Half Marathon Missoula, 406-214-7140, racedirector@ missoulamarathon.org , missoulamarathon.org 7/24/11 The Madison Marathon Gravelly Mountains, 406-6825923, info@madcoedc.org , themadisonmarathon.com 8/6/11 Grizzly Marathon and Half Marathon Choteau, 406-4663333, director@grizzlymarathon. com , grizzlymarathon.com 9/11/11 Two Bear Marathon Whitefish, 406-862-2444, pairadox@centurytel.net , twobearmarathon.org 9/18/11 Montana Governors Cup Marathon Billings, 406-245-9735, timeoutsports@bresnan.net

NEW MEXICO Cycling

5/14/11 12 Hours in the Wild West Ruidoso, (505) 863-4228, lindsay@ttiming.com, TBD 5/15/11 Santa Fe Century Santa Fe, 505982-1282, willard@cybermesa. com, santafecentury.com

Marathon/Half Marathon 5/7/11 Shiprock Marathon and 5 person Relays, Half Marathon Shiprock, 435-2338068, jeffrey.fultz@ihs.gov ,

Register NOW!

Avon to Evergreen, Colorado Sunday, July 10, 2011 120-Mile Bicycle Ride 10,000 feet of elevation

www.triplebypass.org

competitor.com 97

CALENDAR [ MOUNTAIN WEST ] ShipRockMarathon.com 5/21/11 Jemez Mountain Trail Runs Los Alamos, highaltitudeathletics.org/ JemezMt.htm 6/11/11 Run the Caldera Marathon and Half-Marathon Jemez Springs, recreation@ vallescaldera.gov , vallescaldera.gov/comevisit/ run/index.aspx 9/5/11 Turtle Marathon and Half Marathon Roswell, 575-4200355, roswellruns@gmail. com , sites.google.com/site/ roswellruns/race-schedule

MULTISPORT 5/1/11 Atomic Man Duathlon and Littleboy Duathlon White Rock, 505-662-5834, duathlon@triatomics.org, triatomics.org 6/4/11 MSC #4, Chile Challenge Angel Fire, 720-407-6142, info@ racemsc.com, 8/20/11 37th Annual Los Alamos Triathlon Los Alamos, 505-6628173, joseph.harris@lacnm.us, losalamosnm.us 9/25/11 Elephant Man Triathlon Elephant Butte, 575-7440055, kori@valornet.com, elephantmantriathlon.com

702-617-3213, info@calicoracing. com, calicoracing.com

10/29/11 Hoover Dam Marathon and Half Marathon Lake Mead, 702-617-3213, info@calicoracing. com, calicoracing.com

5/3/11 Alison Dunlap Adventure Camp: Level I Moab MTB Skills Camp Moab, 800-6267335, alison@alisondunlap. com, alisondunlap.com

MULTISPORT 5/22/11 Amica Lake Las Vegas Triathlon Henderson, sunsetracing.com Lake Las Vegas Triathlon Henderson, 7/31/11 Lake Tahoe Sharkfest Swim Incline Village, 4158681829, info@envirosports.com, envirosports.com 8/7/11 Iron Girl Syracuse Women Brewerton, 813-868-4747, info@irongirl.com, irongirl. com/Events/Syracuse.htm

UTAH CYCLING

Alison Dunlap Adventure Camps 5-Day Novice/Interm Moab MTB Skills Camp Moab, 800-626-7335, info@rimtours. com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Novice/Interm Moab Skills Camp Moab, 800626-7335, info@rimtours.com, alisondunlap.com 5/7/11 17th Annual Showdown at Five-Mile Pass Lehi, 801-9423498, intermountaincup.com Ghost Town Riders Century Utah, 877-264-7876-, info@ bike2bike.org, bike2bike.org

8/21/11 Aflac Iron Girl Las Vegas Women’s Triathlon Lake Las Vegas, irongirl.com

5/14/11 7th Annual Sundance Spin Sundance Resort , 801-9423498, intermountaincup.com

9/11/11 Amica Lake Las Vegas Triathlon Las Vegas, sunsetracing.com

5/15/11 Color Country to Canyonlands Springdale, 714-267-4591, info@ cyclingescapes.com, cyclingescapes.com

NEVADA

9/25/11 Las Vegas Triathlonl Las Vegas, 000-000-0000, Eddie@ MountainManEvents.com, mountainmanevents.com/ lasvegastriathlon.htm

6/19/11 Nevada City Bicycle Classic Nevada City, usacycling.org, ncnca.org

Las Vegas International Triathlon and Sprint Triathlon Las Vegas, eddie@ mountainmanevents.com, mountainmanevents.com

7/27/11 Tour de Nez Reno, usacycling. org, tourdenez.org

10/15/11 Pumpkinman Triathlon Las Vegas, bbscendurancesports.com

9/11/11 Ride to Cure Diabetes Lake Tahoe, 2149122648, keithgrust@yahoo.com, ride. jdrfdallas.org/ride.html

RUNNING

5/24/11 Alison Dunlap Adventure Camp: Level II Moab Ride Camp Moab, 800-626-7335, alison@alisondunlap.com, alisondunlap.com

6/3/11 7th Annual Reno-Tahoe Odyssey Relay Run Adventure Reno, 775-8253399, eric@renotahoeodyssey. com, renotahoeodyssey.com

Alison Dunlap Adventure Camps 5-Day Interm/ Advanced Moab MTB Skills Camp Moab, 800-6267335, info@rimtours.com, alisondunlap.com

Reno-Tahoe Odyssey Relay Run Adventure Reno, 775-8253399, eric@renotahoeodyssey. com, renotahoeodyssey.com

Alison Dunlap Adventure Camps Interm/Advanced Moab MTB Skills Camp Moab, 800-626-7335, info@rimtours. com, alisondunlap.com

CYCLING

MARATHON/HALF MARATHON 5/1/11 Reno’s Rock-n-River Marathon and Half Marathon Reno, 775722-9238, dmccoy@ castlerockmultisports.com , rock-n-riverhalfmarathon. com

98 Competitor May 2011

8/13/11 E.T. Full Moon Midnight Marathon, Half, 10K, & 51K Rachel, 702-617-321, info@ calicoracing.com, calicoracing.com

6/25/11 Running With the Devil Marathon, Half Marathon, 10K, 5K & 50 miler Lake Mead,

5/21/11 8th Annual Hammerfest at the Hollow Heber , 801-9423498, intermountaincup.com BRA~SU Bike Ride Across Scenic Utah St. George, 877264-7876, info@bike2bike.org, bike2bike.org

5/30/11 6th Annual Stan Crane Memorial XC Race

competitor.com 99

CALENDAR [ mountain west ] Draper, 801-942-3498, intermountaincup.com 6/11/11 20th Annual Pedalfest Deer Valley Resort , 801-942-3498, intermountaincup.com 6/18/11 23rd Annual Cook-Sanders Associates, Inc. and The Spence Law Firm High Uintas Classic Stage Race Kamas, 307-783-6470, tarnell@evanstonwy.org, evanstoncycling.org 6/19/11 Wimmer’s XC Race at Sherwood Logan, 801-9423498, intermountaincup.com 7/2/11 24th Annual Mountain Bout Snowbird Resort, 801-9423498, intermountaincup.com 7/23/11 15th Annual Chris Allaire Memorial/Utah Open State Championship Solitude Resort , 801-942-3498, intermountaincup.com

100 Competitor May 2011

7/30/11 2nd Annual Basin Bash XC Snowbasin Resort, 801-9423498, intermountaincup.com 8/12/11 BetterRide Mountain Bike Skills Camp Park City, 970335-8226, Info@BetterRide. net, BetterRide.net 8/26/11 Hoodoo 500 St. George, embassy@planetultra.com, Hoodoo500.com 9/2/11 Great Utah Bicycle Festival Salt Lake City, 877-264-7876, info@ bike2bike.org, bike2bike.org 9/4/11 Tour of Southern Utah St. George, embassy@planetultra. com, PlanetUltra.com 9/18/11 Color Country to Canyonlands Springdale, 714-267-4591, info@ cyclingescapes.com, cyclingescapes.com

9/24/11 Heber Valley Century Heber City, 877-264-7876, info@ bike2bike.org, bike2bike.org 10/4/11 Alison Dunlap Adventure Camp: Level II Moab Ride Camp Moab, 800-626-7335, alison@alisondunlap.com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Interm/ Advanced Moab MTB Skills Camp Moab, 800-6267335, info@rimtours.com, alisondunlap.com Alison Dunlap Adventure Camps 5-Day Interm/ Advanced Moab MTB Skills Camp Moab, 800-6267335, info@rimtours.com, alisondunlap.com 10/8/11 24 Hours of Moab Moab, 304259-5533, info@grannygear. com, grannygear.com 10/9/11 Tour of Arches and

Canyonlands Moab, 714-2674591, info@cyclingescapes. com, cyclingescapes.com

Marathon/Half Marathon 5/21/11 Huff to Bluff Marathon Blanding, 435-678-3966, rheck@sanjuancc.org , hufftobluffmarathon.com Ogden Marathon Ogden, 801629-8646, ogdenmarathon@ goalfoundation.com , ogdenmarathon.com/ Timp Trail Marathon and Half Marathon Provo, 801678-4032, shaun@t3triathlon. com , t3triathlon.com/race/ timp-trail-marathon-a-half.html 6/11/11 Bear Lake Marathon Garden City, 435-650 0155, info@ mammothmarathons.org , mammothmarathons.org Sizzler Utah Valley Marathon & Half Marathon Provo, 801-472-7866,

utahvalleymarathon@gmail. com , utahvalleymarathon.com 7/25/11 The Deseret News Marathon Salt Lake City, 801-333-7473, bwood@desnews.com , desnews.com/run 9/10/11 Little Grand Canyon Marathon and Half Marathon Price, 435-650 0155, info@mammothmarathons.org , mammothmarathons.org Mid Mountain Marathon Park City, 435-649-6839, heinrichdeters@yahoo.com , mountaintrails.org 9/17/11 NordicTrack Top of Utah Marathon & 5K Logan, 435797-2638, todd.hugie@usu.edu , topofutahmarathon.com 10/1/11 St. George Marathon St. George, 435-627-4500, marathon@sgcity.org , StGeorgeMarathon.com

10/8/11 Layton Marathon and Half Marathon Layton, 801-3354940, info@onhillevents.com , laytonmarathon.com

Multisport 5/21/11 SG Triathlon St. George, bbscendurancesports.com 5/22/11 Women of Steel Triathlon American Fork, info@triutah. com, triutah.com 6/11/11 Cache Valley Triathlon Hyrum, info@triutah.com, triutah.com 6/18/11 Park City Triathlon Park City, info@bbsctri.com, bbsctri.com 7/2/11 Women Rock Triathlon Peoa, info@bbsctri.com, bbsctri. com/women-rock/ 7/9/11 Echo Triathlon Coalville, info@ triutah.com, triutah.com

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May 14 | 9 a.m.

La Sportiva 10k Boneyard Boogie Trail Run June 18 | 5 p.m.

La Sportiva Beaver Creek Summer Solstice 10k and 5k Trail Run, Plus Kid’s Fun Run July 3 | 8 a.m.

La Sportiva 12k Vail HillClimb Trail Run July 24 | 8 a.m.

La Sportiva Vail Half Marathon + Trail Run Aug. 7 | 9 a.m.

La Sportiva 5k &10k @ 10,000 Feet Trail Run Aug. 28 | 9 a.m.

La Sportiva 5k Berry Picker Trail Run Sept. 11 | 10 a.m.

La Sportiva 5k & 11k EverGold Trail Run SPONSORED BY:

VRD is an equal opportunity service provider and operates under special permission from the White River National Forest.

competitor.com 101

July 9 2011

Cedar City, Utah 25k - 60k - 100k Courses 4 Start Corrals

Beginner to Serious Riders.

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Follow Kara’s quest to the Olympics while she juggles new life challenges.

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The Long Run By scott Jurek

Eating on the Run:

s avid runners, most of us know that we should ingest carbohydrates when we complete training runs longer than 90 minutes or compete in longer races, from the 15K to an ultramarathon. But how much is too much or not enough?

While debate exists over how carbohydrates affect the body, the scientific theory I tend to side with these days is the central governor theory, or what happens to the central nervous system when we eat carbohydrates. When we run for longer than two hours at race pace, our bodies must use both stored fat and carbohydrates, or glycogen, for fuel.

Unfortunately, glycogen reserves last for only 60 to 90 minutes; after that, the body turns to stored fat. To fend off fatigue, the nervous system needs glucose to keep stimulating and firing the muscles, otherwise performance suffers; on the extreme end, we bonk and see stars. Our bodies can be trained to burn fat while running at fast paces, but at some point, carbohydrates are needed to give the nervous system a jolt.

Now that it’s understood why it’s necessary to take in carbohydrates while running, it’s back to the main question: How many? The No. 1 factor in determining how many carbohydrates an endurance athlete should eat while running is body mass—that’s right, step on the scale and the question will be answered.

To put it simply, the heavier the runner, the more glucose he needs

104 Competitor May 2011

to fuel his muscles and vice versa.

Don’t try to eat the same amount on the run as your smaller or larger training partner.

Over the years, with trial and error and plenty of research on carbohydrate intake, I have found the following formulas work for almost all endurance athletes: Body weight in kilograms (BW in lbs/2.2) X 0.7 = grams of carbohydrates per hour Body weight in kilograms (BW in lbs/2.2) X 1.0 = grams of carbohydrates per hour These two formulas will calculate a high end and a low end to yield a range for appropriate hourly carbohydrate intake while training or racing.

The range can be adjusted based on individual differences and effort level. For efforts lasting 90 minutes to three hours, where a majority of the effort is at lactate threshold (85 to 90 percent of maximum effort) or 10K to 15K race pace, I recommend using the lower end of the range. For longer efforts lasting three hours or more, where a majority of the effort is below lactate threshold, use the upper end of the range. As the effort level goes up, most runners find it harder to ingest carbohydrates at the upper end

of the range due to decreased blood flow to the digestive system. The key point is to experiment with the range and find out what amount works best for you, your effort level and the duration of the race or training run.

It’s time to put the results from above to use: Find out how many grams of carbohydrates are in your favorite running foods—whether they are sport foods, such as gels or sports drinks, or good old-fashioned whole foods. On training runs, practice taking the recommended amount of carbohydrates in regular 20- to 30-minute intervals so that the nervous system receives a steady flow of glucose throughout the hour.

The first carbohydrates can be taken right before the run or 20 to 30 minutes into the run. The most important aspect is that carbohydrate intake should be steady and consistent. Don’t wait until you feel hungry or see stars before carbing up because by then it’s too late. As the old saying goes, “Eat early and eat often!”

Based in Boulder, Colo., Scott Jurek is a seven-time winner of the Western States 100-mile trail run. Read more from Scott at Competitor.com.

Photo by Brad Kaminski

A

How Much is Enough?

southeast [

]

INSIDE: Choosing Recovery Foods Page 69 Trail Guide: Silver Comet in Atlanta Page 70

iStockphoto.com/Gorfer

Work on Your Speed, Control and Form Page 72 Profile: Florida’s Gerard Hubbard Page 74 competitor.com 65

66 Competitor May 2011

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68 Competitor May 2011

[ southeast ] ON THE RADAR F nutrition

Race Ready

iStockphoto.com/jorgegonzalez

Choosing the Right Recovery Foods It happens to the best of us: We’re in a rush, we’re cramming in long miles trying to balance training with everyday life and then, before you know it, we’re munching on pre-packaged food, like protein bars.

Sandy Livingston, a Palm Beach-based nutritionist, warns that although it might be easier to grab the first protein bar you see, always check the label carefully.

“It’s really important to choose the right recovery snacks,” she explained. “Regular food is always the best option, like peanut butter and crackers with low-fat chocolate milk, but not everyone has time for that.”

Livingston explains that the goal in recovering after workouts is to replenish glycogen stores that were used during the workout with highquality foods.

“Don’t choose a candy bar in sheep’s clothing,” she warned.

Here are some things to look for in your next protein bar fix: ➊ No more than 18 grams of sugar ➋ No more than three grams of saturated fat ➌ No trans fat ➍ No hydrogenated oils ➎ No high fructose corn syrup

Editor’s picks for must-do races in the Southeast.

Known as one of the most popular beaches in Florida, Daytona Beach is famous for its 23 miles of pristine tropical shoreline and fine white sand. And on Aug. 20, the beach will host an all-new event for beach-loving aquathletes. The first annual Surf Guardian Aquathlon includes a 1K beach run, 1K ocean swim and a 5K run; proceeds from the race will benefit the Volusia Surf Lifesaving Association, a nonprofit run by local lifeguards who teach the community the importance of water safety. Competition will be stacked with talented lifeguards, so don’t feel too bad if you get passed.

Surfguardian.org

Ratio to remem“Don’t ber: For every three choose a to four grams of candy bar in carbs, there should be one gram of sheep’s protein. clothing.”

“You do want to replace protein to help repair damaged muscles and develop new tissue, but you really don’t need a bar that has 30 grams of protein,” she said.

A body doesn’t use protein efficiently for energy, so although protein helps build muscles, it won’t replace the energy lost. The goal is to replenish the glycogen stores that have been depleted. A normal protein dose depends on the workout being executed, the distance and how much you are burning, so make sure to get a professional opinion before using your body as a science experiment.

Get more nutrition advice from Sandy Livingston by visiting Palmbeachnutritionist.com.

You can also e-mail her directly at Dietwhiz@aol.com.

Now in its 12th year, Florida’s Key Biscayne Triathlon Trilogy takes place on June 19, July 17 and Aug. 14 with a bonus round on Sept. 18. The quarter-mile swim takes place in Key Biscayne Bay, a popular training point for area triathlon clubs, as it is known for its calm, open waters that seem more like a lagoon than the Atlantic Ocean. The bike ride will take athletes over another well-loved training area—the Rickenbacker Causeway—for a total of 10 miles. Racing the Causeway is one of the best ways to soak up Miami’s skyline. The race will finish with a 3.1-mile loop around Crandon Park.

All four events allow racers to opt for a duathlon versus a triathlon or, for those looking to go the extra distance, there’s a Trilogy International distance doubling the distance of the triathlon.

Triathlontrilogy.com For athletes in the Washington D.C. metro area looking for a summer mountain biking challenge, check out the Cranky Monkey Mountain Bike Series on July 24 in Annandale, Va., Aug. 6 in Germantown, Md., and Fountainhead Regional Park in Fairfax Station, Va., on Aug. 28—and go bananas!

All three courses tout challenging doubletrack and singletrack trails, including the Schaeffer Farms Course in Germantown where you’ll maneuver technical twists and turns, stream crossings and log crossings for nine long miles.

Ex2adventures.com

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ON THE RADAR [ SOUTHEAST ]  TRAIL GUIDE

Silver Comet Trail ATLANTA

It’s a bird; it’s a plane; no: It’s a paved trail that goes on for 60 miles with no cars or intersections—the Silver Comet Trail. Beginning at the intersection of South Cobb Drive and the East-West Connector in Smyrna, Ga., (13 miles northwest of Atlanta), the Silver Comet snakes all the way to the Alabama border. Taking riders over a 500-foot trestle bridge and through piney forests, the Silver Comet wasn’t always a sight for sore eyes. In fact, back in the early 1900s, it was a luxury rail line track, but it was abandoned in 1989. As the story goes, in 1991, Atlanta residents Ed McBrayer, Peter Pellegrini, Sam Friedman and Maxine Rock got the bright idea to take what many people dreamed would make a perfect trail and turned that dream into reality. With the help of the community and their nonprofit, The Path Foundation, they were able to finalize the Silver Comet Trail. Since 2006, the trails they helped create have drawn thousands of annual visitors looking for a great place to get in a seriously long workout. Pathfoundation.org/trails/silver-comet

The 2011 Trophy Series and the Blue Ridge Cup sponsored by the West Virginia Mountain Trail Runners group on May 21 provides a challenging 15K trail run on mountainous terrain and dirt roads for you and man’s best friend.

The West Virginia Mountain Trail Runners group is comprised of runners interested in anything from a 5-mile trail run to ultraruns and even a road race here and there.

—Cielestia Calbay

C TRAINING ADVICE

37 Number of years the Georgia Blueberry Festival 5K and One Mile Fun Run/ Walk has been held.

Race is June 4. Details at Baconcountyhospital.com

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Getting Through the Final Leg of Your Race Tampa resident, marathoner and cross-country coach Dror Vaknin has been training local athletes since 1994 with Run Progressive. Over the past 17 years, he has discovered that the final leg of a race is many runners’ weakest component because they don’t pace properly.

Here’s his advice to get you across your next finish line strong: “I like to do three things: a tempo run, a long run and a track run,” Vaknin said. “I like to start easier and build up so there is a mental tough part by maintaining focus as you cut the pace down.”

For runners aiming for a 3:30 marathon time, Vaknin recommends an eight-minute per-mile pace.

“You might have to start at an 8:30-40 pace for three

to six miles, then for the next three miles drop to the eight-minute pace, then one mile easy again, then again four miles at just under an eight-minute pace. This way you sense the pace you want.”

“The track keeps Vaknin also noted that you moving faster track runs are a great way to judge your pace and correct and you stay running flaws. much more fluid.”

“I love the track since it’s rubberized and you can also run faster than you would anywhere else,” he said. Best of all: “The track keeps you moving faster than you usually would, and you stay much more fluid.”

Runprogressive.com

Silver Comet Trail photos courtesy of The Path Foundation; Dog photo iStockphoto.com/Fenne

Dog Lovers, Rejoice!

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ON THE RADAR [ southeast ] better fitness

The Best All-Around Skill Strengthening Workouts

z TOP SHOP

Doghouse Performance Cycling Center 5905 N. Federal Hwy // Boca Raton, Fla. Doghousecycling.com

Doghouse is a relatively new store, serving the Boca Raton community since March 2011, but area triathletes are already buzzing about it. Owners Rick Slifkin and Scott D’Angelo are both longtime Ironmen and avid triathletes, so they know what triathletes want.

“I heard about this space in the Orlando area and I knew it would be perfect for a cycling shop,” Slifkin said. “We started brainstorming, and literally two months later it was open.”

Every week, Doghouse has been gaining popularity, advertising primarily through Facebook and word of mouth.

“Since everyone around here knows I do bike fits and mechanics, the first couple weeks that’s all I did. Now people are figuring out what type of classes we offer so it’s picking up day-by-day,” Slifkin said.

In addition to a large brand selection, including Shimano, Sram, Maxxis and Park Tools, the new Louis Garneau aero helmet is flying off Doghouse’s shelves. With maintenance, bike fitting services, in-store classes and cycling coaching services, this store won’t leave triathletes out in the doghouse.

72 Competitor May 2011

Goal: Speed

Goal: Control

Goal: Form

The Track and Trail Workout

The Transition Workout

The Stay-Cool-inthe-Pool Workout

➊ Warm up with a

➊ Warm up on the

one-mile run, stretch and drills. The stretch and running drills should include butt kicks, high-knee lifts, side-to-side lunges and strides.

bike for 10 miles.

If this is used as a hard workout, do the swim portion at race-pace effort and the 10-minute pool jog at 80 percent effort.

➋ Run half a mile at 85 percent effort on the track.

➌ Run two to three miles at half-marathon race-pace effort.

➍ Run one mile at 85 percent effort on the track.

➎ Run two to three

➋ Warm up with a one-mile run.

➌ Run one mile at 85 percent effort on the track or trail.

➏ Finish with a one-

If used for an easy day or active recovery, stretch it out on the swim and just concentrate on running form in the water.

mile run at 85 percent effort on the track or trail.

➊ Warm up with a ➋ Swim 400 yards

➐ Cool down with a one-mile run and 10 miles on the bike.

or meters with a pool buoy

➍ Bike five miles hard. ➎ Repeat steps 3 and 4.

200-yard swim

➌ Go straight into a

miles at half-marathon race-pace effort.

pool jog for 10 minutes.

➏ Run half a mile at

➍ Repeat steps 2 and

85 percent effort on the track.

3 twice more.

➎ Cool down with a

➐ Workout ends with a one-mile cool down run. Take time to stretch, too.

Total Distance: 8-10 miles

200-yard swim

Total Bike Distance: 30 miles

Total Swim Distance: 1,600 yards

Total Run Distance: 5 miles

Run Time Total: 30 minutes

Running photo iStockphoto.com/Maridav; Swimming photo iStockphoto.com/Alija; Cyclist photo iStockphoto.com/Gorfer; Doghouse photos courtesy of Rick Slifkin

USAT Level 1 Certified Triathlon Coach Sean Hendryx in central Florida, has more than 20 years of coaching experience in training athletes for running and multisport. The eight-time USA All-American triathlete recommends these three workouts for a well-rounded finish.

The finish line is just the beginning.

With professional training, the ultimate community of support, and inspiration every step of the way, the American Cancer Society DetermiNation team will help you finish a marathon, half-marathon, or triathlon – for the first time or for your personal best – that is not only life-changing, but also lifesaving. With more than 85 events in 32 states, you’ll find an event right for you.

For more information and to learn how you can get involved, contact Meredith at 301-562-3216 or email Meredith.Kruse@cancer.org. ©2011, American Cancer Society, Inc. competitor.com 73

ON THE RADAR [ southeast ] Y my favorite things

Gerard Hubbard, Favorite Restaurant

➼ Stir Crazy Stircrazy.com 6000 Glades Road Suite #1015, Boca Raton, Fla. “This is an Asian restaurant that focuses on stir-fry. You choose your starch and protein, and fit as many veggies as you can into a bowl. Then you pick your sauce and watch the chefs cook it right in front of you.”

Favorite Place to Run

➼ Clay Trail Loop, Clermont, Fla. Location: A few miles south of Highway 50 off of Highway 27 “This 10-mile loop of rolling hills provides Florida runners and triathletes the opportunity to work on strength while attacking hills.”

Favorite Sports Store

➼ Doghouse Performance Cycling Center 5905 N. Federal Hwy, Boca Raton, Fla., Doghousecycling.com Favorite Race

➼ 2010 Age Group National Championship, Tuscaloosa, Ala. “The race venue is in a beautiful city on a challenging course. The race site's proximity to downtown and the University of Alabama campus means the competitors will be able to capture the energy of the local community on race day. It also adds the convenience of hotels, restaurants and other activities located within just a few miles of the race site.”

Number of Savannah, Ga.’s major marathons and halfmarathons throughout 2011, with the first annual Rock ‘n’ Roll Savannah Marathon and HalfMarathon kicking off Nov. 5.

97 Percentage of humidity in Apex, N.C., where the Monarchs in Motion 5K Run/ Walk takes place on May 14.

 Race bloopers

Jason Griffith  Keyser, W.Va. At the 1995 Columbus Marathon, I was late getting my drop bag to the designated truck, which was located at the very back of the pack. I was fighting my way through the crowd and about 25 meters from the drop point when the gun fired and I was caught in the forward surge. So not only was I in the back of the pack with the 5-plus hour pace group, I was still holding a gym bag full of gear! I carried it to the first aid station at

74 Competitor May 2011

two miles and begged them to throw it on the sweep vehicle. They said they couldn’t make any promises, and indeed it took three days for me to get it back. My glasses were even in there so I was half blind at school for a couple days. I was in sub-3:00 shape at the time, but wound up around 3:04 because it took me about seven miles to settle into a rhythm after weaving in and out of thousands of slower runners. Lesson learned!

To submit an item for [ On The Radar ] contact Ccalbay@competitor group.com.

All Stories by Lauren Ventura

Photo courtesy of the Hubbard Family

25, of Boca Raton, Fla., admits he didn’t always used to be a svelte top-10 amateur elite age-grouper.

“Before I participated in triathlons and the multisport lifestyle, I was a 200-pound weightlifter,” he says. “One summer, my dad and sister decided to attempt a triathlon.

Being as competitive as I am, I committed to the challenge and told myself, ‘If they can do it, I can do it.’”

After dropping 20 pounds, Hubbard competed in his first race, the Huntington’s Disease Triathlon in 2007, and finished in a time of 1:28 for the sprint distance. This past season, Hubbard tackled the same race and finished first in the amateur elite category, and second overall with a time of 59 minutes.

“After that race I was hooked,” he said. “I trained and raced with no guidance whatsoever for the next two and a half years.”

By 2009, Hector Torres, head coach for the Central Florida Triathlon Club, had recruited this up-and-coming athlete. Under Torres’ tutelage, Hubbard raced five times in 2010 with a mid-season Ironman 70.3 Florida time of 5:01:09. This year seems to keep getting better for Hubbard as he pushes to go pro; he set a personal record of 1:29 at the 2011 ING Miami Half-Marathon.

When he’s not training, Hubbard enjoys hanging out with his friends and family, enjoying the local beaches and being a movie buff. Here are some of his favorite things in and around Boca Raton, Fla.

competitor.com 75

THE PENGUIN CHRONICLES [ BY JOHN BINGHAM ]

I’ve learned that on the days I don’t feel like doing anything, a 30-minute walk is good enough.

One spring, as I hobbled around, a colleague approached me and asked what was wrong. I told him I was just coming off my winter racing season and was in the best shape of my life.

He looked at me with a combination of disbelief and disdain and said: “If you were in any better shape you wouldn’t be able to walk at all!”

That was how it went nearly every spring. Careful planning and cautious scheduling always gave way to over enthusiasm. I could not stand to see a “0” in my logbook. If I started to get faster, I’d double up on the speed work. If running for an hour started to feel easy, I’d run for two. No matter how hard I worked I always felt like I could work a little harder.

This spring, it’s different. I spent nearly all of 2010 injured. I displaced my sacroiliac joint in early January.

But as I recovered from that, I began to have foot pain. Months later it was diagnosed as cuboid subluxation syndrome and I began the prescribed rehabilitation and recovery.

Neither of these injuries were running related. The first was the result of a fall I took years earlier that had weakened my SI joint and the latter was the result of keeping my foot in an awkward position while sitting on a motorcycle during a week-long ride.

In December, I decided to challenge 76 Competitor May 2011

I’m several months into the challenge. myself: I would commit to moving for I can’t remember a time when I felt 30 minutes a day for the first 100 like I’ve learned more about myself, days of 2011. I wouldn’t worry about more about my commitment to being what the activity was, only that it was active, and more about what it’s going intentional movement. I needed to to take for me to live a truly healthy, find a way to be consistent. active lifestyle.

It was clear after a week that the I’ve learned that I’m older than I challenge was going to be more diffiwas when I started running. This cult than I anticipated. I thought I’d might seem obvious since I’ve celsimply extend my normal running and run/walking schedule from four ebrated nearly 20 birthdays since I decided to get healthy, but it wasn’t days a week to seven. That didn’t obvious to me. I thought that I could work. By the beginning of the third just go grab a logbook from 15 years week I was beginning to experience ago and do the same workouts. I the little haunting aches and pains know differently now. that I remembered from earlier I’ve learned that on the days I don’t years. If I was going to be successful in this challenge, I had to change feel like doing anything, a 30-minute walk is good enough. It’s better than my approach. giving up.

I went back to the basics. I went I’ve learned that it’s more important all the way back to the first days of for me to be happy with what I my decision to live an achave done than to worry about tive life. Back then, at 43 what I haven’t done. I’ve also years old and 100 pounds You can read learned that on some days overweight, I had to start by more about John’s walking. I couldn’t walk fast 100-day Challenge at easy is hard and on other and I couldn’t walk far, but I 100dayschallenge.org days hard is easy.

Most importantly, I’ve could walk. learned that the joy I felt so So I swallowed my runmany years ago still burns in ner’s pride. I put it out of my my spirit. head that I had run 45 marathons and an untold number of 5Ks, 10Ks John Bingham, A.K.A. The Penguin, will share his running tales and experiences every month. Have and half-marathons. I told myself the a story of your own to share or a topic you’d like truth: I had to start from scratch.

The Penguin to consider? E-mail him at thepen guin@johnbingham.com.

It’s been an amazing process, and

Illustration by Neil Numberman

Rediscovering My Ambition

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[ Southeast ]

DELAWARE Cycling

5/14/11 Ride for the Feast Rehoboth Beach, 410-327-3420, glattin@ mfeast.org, mfeast.org

Marathon/ Half Marathon 5/15/11 Christiana Care Health System Delaware Marathon and Half Marathon Wilmington, 302-654-6400, wayne@races2run.com, delawaremarathon.org

9/11/11 Delaware Diamondman Triathlon, Half Ironman Bear, 856-468-0010, nsemmel@ piranha_sports.com, piranhasports.com 9/17/11 Dewey Beach Sprint Triathlon Dewey Beach, wava@dmv.com, deweybeachtriathlon.com 10/9/11 Cape Henlopen Duathlon Lewes, 856-468-0010, nsemmel@piranha_sports. com, piranha-sports.com

9/11/11 Trail Dawgs Stumpy’s Marathon Newark, 302-2341192, stumpysmarathon@ comcast.net, traildawgs.org

Running

Multisport

5/7/11 Race Against Domestic Violence 5K Newark, 302-6546400, info@races2run.com, races2run.com

5/22/11 Escape from Fort Delaware Triathlon Delware City, 6/11/11 Escape from School Youth Triathlon Bear, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 6/12/11 Tri-It Triathlon Bear, 856-468-0010, nsemmel@ piranha-sports.com, piranhasports.com 6/19/11 Sprint Triathlon at St. Andrews Middletown, wayne@ races2run.com, races2run.com 8/13/11 Lums Pond Youth Triathlon Bear, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 8/14/11 Lums Pond Triathlon Bear, 856-468-0010, nsemmel@ piranha_sports.com, piranhasports.com

Event Spot Light 80 Competitor May 2011

5/1/11 Teal Ribbon Wilmington, races2run.com

5/8/11 Mom’s on a Mission Wilmington, races2run.com 5/15/11 Delaware Marathon, Half Marathon & 4 Person Relay Wilmington, delawaremarathon.org 5/18/11 Kid’s Kickin’ Cancer Wilmington, races2run.com 5/21/11 Freedom from Seizures Wilmington, races2run.com 5/22/11 Jefferson Awards Race for DE First in Service Wilmington, races2run.com 5/26/11 Cougar Classic for Blue Gold Wilmington, races2run.com 5/28/11 Run for Kay’s Kamp

Wilmington, races2run.com

FLORIDA Cycling

5/14/11 Zimmerman MS Bike Ride Presented by Mack Cycle and Fitness Homestead, 954.731.4224, ryon.coote@fls. nmss.org, msbikeflorida.org Mid Florida Bike MS: The Citrus Tour 2011 Lake Wales, 813-889-8363, bill.conway@ nmss.org, bikems.org/

Marathon/ Half Marathon

5/9/11 Danskin Miami 2011 Women’s Triathlon Orlando, 877-221-9665, info@danskintriathlon.net, danskinwomenstri.com

7th Annual Baldwin Park Triathlon Orlando, 888-2810533, support@buttar.com, epicsportsmarketing.com/ events/orlando-tri-baldwinpark#section

5/14/11 26th Annual Central Florida Triathlon Series #1 Clermont, 352-394-1320, info2011@ sommersports.com, triflorida.com

Club Med Olympic Triathlon Port St. Lucie, 941-961-7575, gollnicktodd@aol.com, active. com

Central Florida Duathlon Series #1 Clermont, 352-3941320, info2011@sommersports. com, triflorida.com North Florida Olympic Triathlon Madison, 352-6372475, info@drcsports.com, drcsports.com

10/23/11 Running for the Bay Marathon Apalachicola, friends@runningforthebay. com, runningforthebay.com 11/13/11 13.1 Marathon Ft. Lauderdale, setupevents.com

Multisport 5/1/11 St. Anthony’s Triathlon St. Petersburg, mimi.chavin@ baycare.org, satriathlon.com 5/7/11 Gulf Coast Triathlon Panama City Beach, 850-235-0720, info@gulfcoasttri.com, gulfcoasttri.com Expedition Everest Challenge Orlando, disneysports.com 5/8/11 Danskin Triathlon SeriesOrlando Orlando, 877-2219665, info@danskintriathlon. net, xxtramile.com Florida Dirty Duo North Miami, 941-539-3756, kvaughan1229@gmail.com, floridadirtyduo.com

Bike / Run / TRI Events: get out there and race

Pangea Everglades 3hr Sport AR Sarasota, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=56 Pangea Everglades 6hr Elite AR Sarasota, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=56 5/15/11 Mack Cycle Tri-Miami Triathlon & Duathlon Key Biscayne, 561-354-5941, info@ multirace.com, multirace.com 5/19/11 AAA 5 Day Tri Camp May 19-23 Clermont, john@aaatricamp.com, aaatricamp.com

Florida Dirty Duo Sarasota, 941-539-3756, kvaughan1229@ gmail.com, floridadirtyduo.com Riviera Beach - Singer Island Triathlon & Duathlon Riviera Beach, 561-354-5941, info@multirace.com, multirace. com 5/23/11 Miami Speed Triathlon Miami, 3052556789, events@ excelsportsevents.com, miamispeedtri.com Riviera Beach - Singer Island Triathlon & Duathlon Riviera Beach, 561-354-5941, info@multirace.com, multirace. com 5/26/11 NTC Lake Louisa Sprint Triathlon Series #2 Clermont, jami.bishop@orlandohealth. com, usantc.com 5/28/11 Crystal River Sprint Triathlon Series #1 Crystal River, 352-637-2475, info@ drcsports.com, drcsports.com

5/21/11 Club Med Sprint Triathlon Port St. Lucie, 941-961-7575, gollnicktodd@aol.com, active. com

5/29/11 Pangea Florida Sunshine 30hr Elite AR White Springs, info@pangeaadventureracing. com, pangeaadventureracing. com/race.php?r=53

5/22/11 MIAMI SPEED TRIATHLON AT HOMESTEAD-MIAMI SPEEDWAY Miami, 3052556789, events@ excelsportsevents.com, miamispeedtri.com

Pangea Florida Sunshine 5hr Sport AR White Springs, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=53

Tradewinds Park Tri/Du Coconut Creek, setupevents. com 6/4/11 AquaTerra Clearwater Clearwater, aquaterraracing@ gmail.com, Aquaterraracing. com North Florida Olympic Triathlon Madison, 352-6372475, info@drcsports.com, drcsports.com 6/5/11 24.75 Triathlon Key Biscayne, 2575tri.com 6/11/11 26th Annual Central Florida Triathlon Series #2 Clermont, 352-394-1320, info2011@ sommersports.com, triflorida. com Central Florida Duathlon Series #2 Clermont, 352-3941320, info2011@sommersports. com, triflorida.com Multirace Fort Desoto Triathlon & Duathlon Tierra Verde, 561-354-5941, info@ multirace.com, multirace.com Tradition Tri/Du St. Lucie, setupevents.com 6/12/11 26th Anniversary Florida Challenge Triathlon - Olympic Distance Clermont, 352-3941320, info2011@sommersports. com, triflorida.com Multirace Fort Desoto Triathlon & Duathlon Tierra Verde, 561-354-5941, info@ multirace.com, multirace.com

To submit your event for listing visit Event-hub.com.

Picnic Island Adventure Runs May 13 | June 17 | July 25 | Tampa, Fla. This off-road, Friday night race feature a 3.6-mile course that winds through Picnic Island Park. Enjoy the sunset over the bay at the postrace party that features food, drinks and music. Tamparaces.com

iStockphoto.com/dawnn

calendar

competitor.com 81

CALENDAR [ SOUTHEAST ] 6/16/11 NTC Lake Louisa Sprint Triathlon Series #3 Clermont, jami.bishop@orlandohealth. com, usantc.com

7/4/11 21st Annual Independence Day Duathlon Coconut Creek, 561-354-5941, info@multirace. com, multirace.com

6/18/11 Fathers Day Triathlon Olympic Events Orlando, 888281-0533, support@buttar. com, epicsportsmarketing. com/events/fathers-daytri#section

Independence Day Triathlon Coconut Creek, 561-354-5941, info@multirace.com, multirace. com

Heartland Kids Tri Sebring, cherie.starr@ahss.org, heartlandtri.com NTC Lake Louisa Sprint Triathlon Series #3 Clermont, usantc.com

7/7/11 NTC Lake Louisa Sprint Triathlon Series #4 Clermont, jami.bishop@orlandohealth. com, usantc.com

6/19/11 Fathers Day Triathlon Sprint Distance Events Orlando, 888-281-0533, support@buttar.com, epicsportsmarketing.com/ events/fathers-day-tri#section

7/9/11 8th Annual Moss Park Tri Sprint Events Orlando, 888281-0533, support@buttar. com, epicsportsmarketing. com/events/moss-parktriathlon-festival#section

Heartland Triathlon Sebring, cherie.starr@ahss.org, heartlandtri.org

Moss Park Sprint Triathlon, Duathlon and Aquabike Orlando, epicsportsmarketing. com

Mack Cycle Key Biscayne Trilogy I Triathlon & Duathlon Key Biscayne, 561354-5941, info@multirace.com, multirace.com Pangea Seminole County 3hr Sport AR Sanford, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=57 Pangea Seminole County 6hr Elite AR Sanford, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=57 6/25/11 Jacksonville Sprint Triathlon #1 Fernandina Beach, drcsports.com/ JAX Sprint Triathlon Series #1 Fernandina Beach, 352-6372475, info@drcsports.com, drcsports.com 7/2/11 Crystal River Sprint Triathlon Series #2 Crystal River, 352-637-2475, info@ drcsports.com, drcsports.com

Event Spot Light 82 Competitor May 2011

NTC Lake Louisa Sprint Triathlon Series #5 Clermont, jami.bishop@orlandohealth. com, usantc.com

7/10/11 8th Annual Moss Park Tri Olympic Events Orlando, 888281-0533, support@buttar. com, epicsportsmarketing. com/events/moss-parktriathlon-festival#section Moss Park Olympic Triathlon, Duathlon, and Aquabike Orlando, epicsportsmarketing.com 7/16/11 26th Annual Central Florida Triathlon Series #3 Clermont, 352-394-1320, info2011@ sommersports.com, triflorida. com Central Florida Duathlon Series #3 Clermont, 352-3941320, info2011@sommersports. com, triflorida.com JAX Sprint Triathlon Series #2 Fernandina Beach, 352-6372475, info@drcsports.com, drcsports.com

7/17/11 Mack Cycle Key Biscayne Trilogy II Triathlon & Duathlon Key Biscayne, 561354-5941, info@multirace.com, multirace.com 7/23/11 Jr Top Gun Triathlon St Petersburg, 727-420-4666, design_sports@msn.com, jrtopguntriathlon.com Twilight Triathlon Crystal River, 352-637-2475, info@ drcsports.com, drcsports.com Siesta Beach Olympic/Sprint Triathlon Siesta Key, setupevents.com 7/24/11 Club Med Sprint Triathlon Port St. Lucie, 941-961-7575, gollnicktodd@aol.com, active. com 7/30/11 Pangea Luminescent 8hr Elite AR Scottsmoor, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=58 Top Gun Triathlon St Petersburg, 727-420-4666, design_sports@msn.com, topguntriathlon.com 7/31/11 Melbourne Beach Triathlon & Duathlon Melbourne, 561354-5941, info@multirace.com, multirace.com Pangea Luminescent 4hr Sport AR Scottsmoor, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=58 Huntington’s Disease Triathlon Key Biscayne, huntingtonsdiseasefl.org 8/6/11 JAX Sprint Triathlon Series #3 Fernandina Beach, 352-6372475, info@drcsports.com, drcsports.com NTC Lake Louisa Sprint Triathlon Series #5 Clermont, usantc.com

Central Florida Triathlon Series May 14 | Clermont, Fla. The first of five triathlons, or duathlons, kicks off this month at the Clermont Waterfront Park. The sprint series features a .25-mile swim in Lake Minneola, a 10-mile bike and a 3-mile run. Triflorida.com

competitor.com 83

84 Competitor May 2011

[ southeast ] CALENDAR 8/13/11 26th Annual Central Florida Triathlon Series #4 Clermont, 352-394-1320, info2011@ sommersports.com, triflorida. com Central Florida Duathlon Series #4 Clermont, 352-3941320, info2011@sommersports. com, triflorida.com HammerHead Ocean Marathon Jacksonville Beach, 904-616-9273, president@ hammerheadtriathlonclub.com, hammerheadtriathlonclub.com Pangea Nocturnal Challenge 12hr Elite AR St. Cloud, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=59 8/14/11 Mack Cycle Key Biscayne Trilogy III Triathlon & Duathlon Key Biscayne, 561354-5941, info@multirace.com, multirace.com Pangea Nocturnal Challenge 5hr Sport AR St. Cloud, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=59 8/20/11 6th Annual Fall Triathlon Festival - Sprint Events Orlando, 888-281-0533, support@buttar.com, epicsportsmarketing.com/ events/fall-triathlonfestival#section Battle at Fort DeSoto Tri/Du St. Petersburg, setupevents. com 8/21/11 6th Annual Fall Triathlon Festival - Olympic Events Orlando, 888-281-0533, support@buttar.com, epicsportsmarketing.com/ events/fall-triathlonfestival#section 8/27/11 Cotee Man Triathlon New Port Richey, coteemantriathlon.com Siesta Key Triathlon & Duathlon Sarasota, 561-3545941, info@multirace.com, multirace.com

Event Spot Light

8/28/11 HammerHead Olympic Triathlon and Sprint Starke, 904-616-9273, president@ hammerheadtriathlonclub.com, hammerheadolympictriathlon. com Siesta Key Triathlon & Duathlon Sarasota, 561-3545941, info@multirace.com, multirace.com

support@buttar.com, epicsportsmarketing.com/ events/roy-mcconnell-mangotri#section Pangea Superhero 3hr Sport AR Orange City, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=60 Pangea Superhero 6hr Elite AR Orange City, info@ pangeaadventureracing.com, pangeaadventureracing.com/ race.php?r=60

9/3/11 Crystal River Sprint Triathlon Series #3 Crystal River, 352-637-2475, info@ drcsports.com, drcsports.com

Running

9/4/11 Time Trial Triathlon & Labor Day Duathlon Coconut Creek, 561-354-5941, info@multirace. com, multirace.com

5/1/11 XTERRA - The Claw 5M & 10M Trail Run Tampa, 813-2325200, jim@tamparaces.com, talonrace.com

Trek Women Triathlon Series Clermont, 877-221-9665---, info@ trekwomenstriathlonseries. com, xxtramile.com

5/3/11 NTC Running 5K Series II Clermont, kim.couch@orhs.org, usantc.com 5/4/11 Team In Training -- The Lukemia & Lymphoma Society Delray Beach, teamintraining-flp@lls.org,

9/8/11 NTC Lake Louisa Sprint Triathlon Series #8 Clermont, usantc.com NTC Lake Louisa Sprint Triathlon Series #6 Clermont, jami.bishop@orlandohealth. com, usantc.com 9/10/11 26th Annual Central Florida Triathlon Series #5 Clermont, 352-394-1320, info2011@ sommersports.com, triflorida. com Central Florida Duathlon Series #5 Clermont, 352-3941320, info2011@sommersports. com, triflorida.com Club Med Sprint Triathlon Port St. Lucie, 941-961-7575, gollnicktodd@ aol.com, active.com 9/11/11 Club Med Olympic Triathlon Port St. Lucie, 941-961-7575, gollnicktodd@aol.com, active.com 9/17/11 2nd Annual Roy McConnell Mango Triathlon - Sprint Events Orlando, 888-281-0533,

5/6/11 Team In Training -- The Lukemia & Lymphoma Society West Palm Beach, teamintraining-flp@lls.org, 5/7/11 21st Annual Town of Jupiter Turtle Trot 5K Jupiter, JulieW@jupiter.fl.us, jupiter. fl.us/parksrecreation GFLRRC Run for the Roses 5K Hollywood, gflrrc.org Lou Gehrigs Disease 5K/10K Coconut Grove, 305-278-8668, info@runmiami.com, Run for the Gecko Hawaiian Luau 5K Melbourne, runningzone.com Team In Training -- The Lukemia & Lymphoma Society Lake Worth, teamintraining-flp@lls.org, 5/13/11 Picnic Island Adventure Run - May Tampa, 813-232-

5200, jim@tamparaces.com, tamparaces.com 5/14/11 Florida Bank Miles for Moffitt Tampa, 813-745-1346, susan.meadows@moffitt.org, milesformoffitt.com

salomon chooses gore-tex® brand

KEYS100 Key West, 954-4392800, bob@ultrasportsllc.com, keys100.com KEYS100 Ultras - 100 & 50 Mile Individual UltraMarathon and SixRunner 100-Mile Team Relay Key Largo, 954-439-2800, bob@ultrasportsllc.com, keys100.com Mile for Moffitt Tampa, milesformoffitt.com, milesformoffitt.com Cool Summer Morning 5K Series #1 Clermont, 352-3941320, info2011@sommersports. com, triflorida.com 5/21/11 Baptist Health Tour of the Gables Miami, 30566672223, eddie@teamfootworks.org, teamfootworks.org Tour de Cure St. Johns, klewis@diabetes.org, tour. diabetes.org US Secret Service 5K Road Race Tampa, 813-227-2379, usss5krun@yahoo.com, usss5krun.com

salomon xa Pro 3d Ultra gtx® gore-tex® extended comfort Footwear

Before any GORE-TEX ® footwear finds its way to a shelf, we put it through a rigorous testing regimen that includes a robotic foot that takes up to 200,000 steps while submerged in water. So no matter how rough you plan to be on them, you can bet we’ve been rougher.

USSS 5K Run Tampa, 813-2282636, usss5krun@yahoo.com, active.com Club Med 5k & 10k Port St. Lucie, 941-961-7575, gollnicktodd@aol. com, active.com 5/22/11 Madeira Beach Triathlon Madeira Beach, stpetemaddogs.com, madbeachtriathlon.com

WaterProoF, breathable comFort and ProtectIon

5/24/11 NTC 5K Running Series #2 Clermont, 352-241-7144x4206, jami.bishop@orlandohealth. com, usantc.com experience more

Warrior Dash May 14-15 | Mountain City, Ga. May 21-22 | Mechanicsville, Md. This extreme 5K race could literally set you on fire. The obstacleladen course includes plenty of mud in addition to the leapover-the-fire stunt that makes this race unique. That and sitting around drinking in Viking helmets afterward. Warriordash.com

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates

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CALENDAR [ SOUTHEAST ] 5/28/11 NTC 4K Trail Run Series #2 Clermont, jami.bishop@ orlandohealth.com, usantc.com

5/14/11 CMS-Jittery Joe’s AthensSavannah Double Century Athens, athensgabicycling.com

5/29/11 Teal Ribbon 5K for Ovarian Cancer Oviedo, 407-772-2233, ocaf@ocaf.org, ocaf.org/

Gainesville (GCTT) Gainesville, georgiacup.com

Wickham Park Marathon Melbourne, matmahoney@ yahoo.com, mattmahoney.net/ wickham 5/30/11 23rd Annual Memorial Day Classic Weston, 954-661-2732, splitsecondtiming.com Memorial Day Run Green Cove Springs, floridastriders.com

GEORGIA CYCLING

5/1/11 Fort Yargo State Park Mountain Bike Race Winder, tim@dirtyspokes.com, dirtyspokes.com Georgia State Championship Series #3 Winder, goneriding Pedalpalooza Festival Woodstock, sorba.org Southeastern Regional Championship Series IV Winder, 352-873-9279, info@ goneriding.com, goneriding. com 5/5/11 2010 IMBA World Summit Augusta, sorba.org 5/7/11 Chain Buster Racing 12/6 Hour Race Winder, chainbusterracing.com Jackson Healthcare Annual Alliance Ride Alpharetta, 404-421-3231, victoria@ marathonmajic.com, allianceride.com Scott Rigsby Foundation and Jackson Healthcare Alliance Ride Alpharetta, 770643-5778, dray@locumtenens. com, allianceride.com

Event Spot Light 86 Competitor May 2011

Ring in the Spring Festival Gainesville, sorba.org 5/15/11 Brasstown Bald Buster Century Helen, brasstownbaldbustercentury. com/ 5/21/11 The Bike MS: Atlanta to Athens Atlanta, nationalmssociety.org 5/28/11 Pickin’ and Pedalin’ the Pinhotti Mountain Bike Festival Ellijay, sorba.org 5/29/11 Dirty Spokes Off Road Duathlon Fort Yargo State Park Winder, 404-310-3628, tim@dirtyspokes.com, dirtyspokes.com Georgia State Championship Series #4 Jackson, goneriding

MARATHON/ HALF MARATHON 10/2/11 13.1 Marathon Atlanta, setupevents.com

MULTISPORT 5/1/11 Atlanta Triathlon Training Camp Atlanta, 404-353-4700, atlantatriclub@yahoo.com, atlantatriclub.com/Camp.html Spring Fling Ganisville, 770926-2367, jim@gamultisports. com, gamultisports.com The Beast of the East Half Ironmon Hiawassee, tri20001@msn.com, thebeastoftheeast.net Tri2Remember Super Sprint Collins Hill Lawrenceville, 404-454-5892, dnovicki@ tri2remember.com, tri2remember.com

Tri for the Kids Rome, sarahrhusser@gmail.com, darlingtonschool.org/triathlon 5/4/11 Tri2Remember Triathlon Series Newnan, jim@ gamultisports.com, gamultisports.com 5/8/11 Dirty Spokes Off-Road Duathlon - GA International Horse Park Conyers, tim@dirtyspokes.com, dirtyspokes.com Tree Festival Tri Baxley, 352637-2475, chris@drcsports. com, drcsports.com 5/14/11 Peachtree International Triathlon Peachtree City, 770-823-3168, kim.bramblett@ gmail.com, tri4gold.org 5/15/11 Callaway Gardens Duathlon Pine Mountain, callawaygardens.com/ Callaway/info/calendar/ calendar.fitnessseries_ duathlon.event.aspx Iron Girl Atlanta Womens Triathlon Lake Lanier Islands, 813-868-4747, info@irongirl. com, irongirl.com/Events/ Atlanta.htm 5/16/11 Aflac Iron Girl Atlanta Womens Triathlon Lake Lanier Islands, irongirl.com/Events/ Atlanta.htm 5/21/11 ELEVEN Lake Oconee Greensboro, ryan@11global. com, 11global.com Turtle Crawl Olympic and Sprint Triathlon Jekyll Island, jekyllisland.com The Beast of the East Sprint Triathlon Hiawassee, tri20001@msn.com, thebeastoftheeast.net 5/22/11 ELEVEN Kid’s Aquathlon Greensboro, 404-353-7759, ryan@11global.com, 11global. com/ELEVEN-ReynoldsPlantation

Marine Corps Historic Half-Marathon May 15 | Fredericksburg, Va. This race takes the “historic” part of its name seriously.

A town crier calls for the starting musket to fire, letting the runners loose through George Washington’s boyhood home. A 5K is also available for history buffs who aren’t quite up to the half-marathon distance.

Marinemarathon.com

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CALENDAR [ SOUTHEAST ]

Event Spot Light Bike MS: Deloitte Atlanta to Athens May 21-22 | Atlanta This second annual two-day ride starts at Turner Field in downtown Atlanta and hits many historic towns along the route to Athens.

After a night in the “Classic City,” cyclists return to Atlanta. Choose an 82- or 100-mile route each day.

Nationalms society.org

88 Competitor May 2011

TriForLife Roswell, 770-9262367, jim@gamultisports.com, gamultisports.com 5/24/11 Madison Fitness Triathlon Madison, jim@gamultisports. com, gamultisports.com 5/29/11 Dirty Spokes Off-Road Duathlon Series - Fort Yargo Winder, tim@dirtyspokes.com, dirtyspokes.com

6/5/11 Colisieum Rock N RollMan Sprint Macon, 770-926-2367, jim@gamultisports.com, gamultisports.com

6/12/11 The West Point Lake Triathlon LaGrange, 770-9262367, jim@gamultisports.com, gamultisports.com

7/10/11 My First Bike Kids Triathlon Alpharetta, 770-926-2367, jim@gamultisports.com, gamultisports.com

PTC Youth Triathlon Peachtree City, 770-823-3168, kim.bramblett@gmail.com, tri4gold.org

West Point Tri Sprint Distance LaGrange, 770-9262367, jim@gamultisports.com, gamultisports.com

Kids 4 Kids Tri Camp Atlanta, info@teamkids4kids.org, teamkids4kids.org/

6/19/11 Dirty Spokes Off-Road Duathlon - Chicopee Woods Gainesville, tim@dirtyspokes. com, dirtyspokes.com

7/17/11 T2R Crowes Lake Jefferson, 770-926-2367, jim@gamultisports.com, gamultisports.com

Old Capital Triathlon Milledgeville, 770-926-2367, jim@gamultisports.com, gamultisports.com

6/7/11 The Coliseum Health System Macon, jim@gamultisports. com, gamultisports.com

6/4/11 Coliseum Rock ‘N RollMan Macon, 864-271-4262, jdavis@setupevents.com, setupevents.com/index. cfm?fuseaction=event_ detail&eventID=1746

Savannah Duathlon Savannah, info@ savannahtriathlon.com, savannahtriathlon.com

Colisieum Rock N RollMan Half Iron Macon, 770-9262367, jim@gamultisports.com, gamultisports.com My First & My Next Triathlon, My First Lake Lanier Islands, triathlons.net/Atlanta

6/8/11 Savannah Sprint Triathlon Savannah, info@ savannahtriathlon.com, savannahtriathlon.com 6/11/11 Columbia Muddy Buddy Ride & Run Conyers, muddybuddy.com

6/20/11 Callaway Gardens Sprint Triathlon Pine Mountain, 770-565-5208, info@ callawaygardens.com, callawaygardens.com

7/18/11 Tri2Remember Sprint Triathlon Jefferson, jim@gamultisports.com, gamultisports.com 7/24/11 TriTheMountain Triathlon Blue Ridge GA, 770-926-2367, jim@gamultisports.com, gamultisports.com

6/26/11 Tri The Parks Triathlon and Duathlon Flovilla, 678-2370308-, tritheparks@gmail. com, web.mac.com/cdunlop3/ Tri_the_Parks/Events.html

7/25/11 Tri The Parks Triathlon and Duathlon Appling, 678-2370308-, tritheparks@gmail. com, web.mac.com/cdunlop3/ Tri_the_Parks/Events.html

6/27/11 The Ridges Resort Invitational 5K Open Water Swim Hiawassee, tri20001@ msn.com, thebeastoftheeast.net

7/26/11 Tri The Parks Triathlon and Duathlon Appling, 678-2370308-, tritheparks@gmail. com, web.mac.com/cdunlop3/ Tri_the_Parks/Events.html

8/7/11 The Summer Sizzler International Distance Triathlon Hiawassee, tri20001@msn.com, thebeastoftheeast.net PT Solutions Acworth Women’s Triathlon Acworth, 770-926-2367, jim@gamultisports.com, gamultisports.com 8/8/11 The Summer Sizzler Sprint Distance Triathlon Hiawassee, tri20001@msn. com, thebeastoftheeast.net 8/9/11 The PT Solutions Acworth Womens Sprint Triathlon Acworth, 770-926-2367, jim@gamultisports.com, gamultisports.com 8/13/11 Georgia Veterans Duathlon and Triathlon Cordele, 770926-2367, jim@gamultisports. com, gamultisports.com Tri The Parks Triathlon and Duathlon Elberton, 678-2370308-, tritheparks@gmail. com, web.mac.com/cdunlop3/ Tri_the_Parks/Events.html

competitor.com 89

CALENDAR [ southeast ]

Event Spot Light The Columbia Triathlon May 22 Ellicott City, Md. This Olympicdistance race is one of the oldest—not to mention, most challenging—in the U.S. It started in 1984 with 90 athletes and has grown to attract some of the sport’s biggest stars.

Tricolumbia.org

90 Competitor May 2011

8/14/11 Kids 4 Kids Triathlon Atlanta, info@teamkids4kids.org, teamkids4kids.org/ 8/15/11 Georgia Veterans Duathlon and Triathlon Cordele, 770926-2367, jim@gamultisports. com, gamultisports.com 8/16/11 Tri The Parks Triathlon and Duathlon Elberton, tritheparks@gmail.com, web. mac.com/cdunlop3/Tri_the_ Parks/Events.html 8/20/11 TRI Peachtree City Sprint Triathlon Peachtree City, 770-823-3168, kim.bramblett@ gmail.com, tri-ptc.com 8/21/11 TriToBeatCancer Athens, 770926-2367, jim@gamultisports. com, gamultisports.com 8/27/11 Heels N Wheels Waycross, 352-637-2475, info@drcsports. com, drcsports.com

Running 5/7/11 2011 Komen Atlanta Race for the Cure Atlanta, 404-4598700, race@komenatlanta.org, komenatlanta.org 5/14/11 AJC Peachtree Jr. Atlanta, atc@atlantatrackclub.org, atlantatrackclub.org Twisted Ankle Trail Marathon and Half Marathon Summerville, 706-734-4173, beckyworld@ windstream.net, rungeorgiatrails.com/twisted. html 5/28/11 Sutallee Trace Trail Challenge Canton, lisa@ mountaingoatadventures.com, mountaingoatadventures.com/ sutallee

MARYLAND Cycling

5/1/11 Bunny Hop Criterium Suitland, wag3@erols.com, mabra.org ROAR: Ride On for Autism Research Cockeysville,

443-923-7300, events@ kennedykrieger.org, roar. kennedykrieger.org 5/4/11 Wednesday Greenbelt Training series races College Park, jefftravis@greenbelt. com, mabra.org 5/7/11 Cascade Classic Criterium Cascade, jjeffers@shepherd. edu, bikecvcc.com Maryland Horse Country Tour de Cure Howard County, jfrieman@diabetes.org, tour. diabetes.org 5/11/11 Wednesday Greenbelt Training series races College Park, jefftravis@greenbelt. com, mabra.org 5/14/11 Poolesville Road Race Poolesville, mylehtman@ verizon.net, mabra.org EX2 9 Hours of Cranky Monkey Mountain Bike Relay Race Flintstone, 571251-6034, info@ex2adventures. com, ex2adventures.com

5/15/11 Leonardtown Criterium Leonardtown, 301-904-1715, ltc@paxvelo.com, paxvelo.com 5/18/11 Wednesday Greenbelt Training series races College Park, jefftravis@greenbelt. com, mabra.org 5/22/11 Greenbrier Challenge AMBC & MD State Champs Boonsboro, MD, 703-569-9875, jcarlsonida@yahoo.com, potomacvelo.com 5/25/11 Wednesday Greenbelt Training series races Colllege Park, jefftravis@ greenbelt.com, mabra.org 5/27/11 Kent County Spring Fling Chestertown, kentcountyspringfling@gmail. com, baltobikeclub.org

Marathon/ Half Marathon 5/7/11 Frederick Running Festival Frederick, 877-876-8882, 301-8650978, frederickrunfest.com

10/15/11 Under Armour Baltimore Marathon and Half Marathon Baltimore, 410605-9889, customerservice@ corrigansports.com, thebaltimoremarathon.com

Multisport 5/1/11 Nanticoke River Swim and Triathlon Bivalve, nanticokeriverswimandtri.com 5/14/11 Fort Ritchie Duathlon Cascade, 301-991-0461, kcracine@myactv.net, racinemultisports.com Fort Ritchie Olympic Duathlon Cascade, 301-9910461, kcracine@myactv.net, racinemultisports.com Fort Ritchie Sprint Duathlon Cascade, 301-991-0461, kcracine@myactv.net, racinemultisports.com TriRock Annapolis Annapolis, 1-800-311-1255, trirock@ competitorgroup.com, trirockseries.com

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CALENDAR [ southeast ] 5/15/11 Cascade Lake Duathlon Hampstead, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 5/16/11 Cascade Lake Triathlon Hampstead, 856-468-0010, nsemmel@piranha-sports.com, piranha-sports.com 5/22/11 The Columbia Triathlon Ellicott City, 410-964-1246, info@tricolumbia.org, tricolumbia.org 6/5/11 General Smallwood Triathlon Annapolis, setupevents.com 6/12/11 Subaru Ironman 70.3 EagleMan Triathlon Cambridge, 410-964-1246, info@tricolumbia.org, tricolumbia.org 6/19/11 Assateague Assault Sprint Triathlon Berlin, info@ octrirunning.com, octrirunning. com 6/26/11 The Celebration Sprint Triathlon Columbia, 410-9641246, info@tricolumbia.org, tricolumbia.org Rock Hall Tri Weekend Rock Hall, setupevents.com 7/9/11 Diamond in the Rough Triathlon Perryville, 856-4680010, nsemmel@piranhasports.com, piranha-sports. com 7/10/11 XTERRA EX2 Off-Road Triathlon/Duathlon Flintstone, (571) 251-6034, info@ex2adventures.com, ex2adventures.com 7/17/11 Fairland Aquatic Center Sprint Fairland, setupevents.com 7/23/11 Hagerstown Youth Triathlon Hagerstown, 301-991-0461,

Event Spot Light 92 Competitor May 2011

kcracine@myactv.net, racinemultisports.com 7/24/11 Hagerstown Sprint Triathlon Hagerstown, 301-991-0461, kcracine@myactv.net, racinemultisports.com Tri Columbia Kidz Triathlon Columbia, 410-964-1246, info@ tricolumbia.org, tricolumbia. org 8/7/11 Fort Ritchie Olympic Triathlon Cascade, 301-9910461, kcracine@myactv.net, racinemultisports.com Fort Ritchie Sprint Triathlon Cascade, 301-991-0461, kcracine@myactv.net, racinemultisports.com Druid Hill Triathlon Druid Hill, setupevents.com 8/14/11 North East Maryland Triathlon, Olympic distance North East, 856-468-0925, info@cgiracing.com, cgiracing. com North East Maryland Triathlon, Sprint distance North East, 856-468-0925, info@ cgiracing.com, cgiracing.com

Running 5/1/11 Run Aware 5K Potomac, mcrrc.org Tri-Columbia Howard Life Festival Half Marathon Half Relay & 5K Columbia, info@ tricolumbia.org, tricolumbia. org 5/7/11 Capital for a Day Brookeville 5K Olney, mcrrc.org Frederick Running Festival, Twilight 5K Frederick, info@ frederickmarathon.org, frederickmarathon.org 5/14/11 Marathon Kids Final Mile Celebration Baltimore, brrcinfo@gmail.com, marathonkids.org SJB 5K Silver Spring, sjbsilverspring.org/5k/ 5/15/11 Kids on the Run Gaithersburg, 301-353-0200, mcrrc.org Maryland Half Marathon and Team Relay Timonium, 410-328-3637, marylandhalfmarathon@gmail. com, mdhalfmarathon.com

NORTH EAST TRIATHLON NORTH EAST, 8563087523, lredrow@cgiracing.com, cgiracing.com

5/21/11 Annapolis Striders 2 Mile Track Run Annapolis, 410-2936296, masterso@usna.edu, annapolisstriders.org

8/21/11 Iron Girl Women’s Triathlon Columbia, 410-964-1246, info@ tricolumbia.org, tricolumbia.org

Warrior Dash Mechanicsville, warriordash.com

Chesterton Triathlon Weekend Chesterton, setupevents.com 8/28/11 Spring Ridge Sprint Tri Frederick, 703-637-0370, info@ triitnow.com, triitnow.com The Spring Ridge Sprint Triathlon Frederick, National Harbor Triathlon National Harbor, setupevents.com

5/28/11 Chestertown Tea Party 5K Run/Walk & 10 Mile Run Chestertown, 302-674-3213, Ray@TriSportsEvents.com, trisportsevents.com 5/29/11 MCVET 5K & 10K Runs Baltimore, 410-308-1870, Kelly@charmcityrun.com, mcvet.org 5/30/11 Jeremy’s Run 5K Olney, jeremysrun.com

Down 2 Earth Endurance Race May 29 | North Miami Beach, Fla. Head to the Oleta River State Park for your choice of a 5K, 10K or half-marathon, all run on either single or double track through the park. Run the last Sunday of the month through the rest of the year.

Worksmartplayharder.com

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4/15/11 9:19 AM

CALENDAR [ SOUTHEAST ] 6/5/11 Capital Crescent Run Bethesda, 301-353-0200, mcrrc.org

Ramblin’ Rose Raleigh Raleigh, jdavis@setupevents. com, endurancemag.com/ raleigh-home

Matzohball 5K & 1 Mile Fun Run Ellicott City, 410964-1998, matzohballrun@ gmail.com, home.comcast. net/~matzohballrun/Welcome. html

5/24/11 Greensboro Triathlon Greensboro, 804-556-4482, glenn@setupevents.com, setupevents.com/index. cfm?fuseaction=event_ detail&eventID=1386

ZOOMA Annapolis Half Marathon & 10K Annapolis, info@zoomarun.com, zoomarun.com/annapolis

NORTH CAROLINA

Kerr Lake Triathlon Henderson, mike@setupevents. com, setupevents.com

5/1/11 Pisgah MTB Adventure Pisgah National Forest, pisgahproductions.com

6/11/11 Enka Triathlon at Biltmore Lake Asheville, mike@ setupevents.com, setupevents. com

CYCLING

5/22/11 12 Hours of Tsali Bryson City, 352-873-9279-, info@ goneriding.com, goneriding. com 5/23/11 Burn 24-Hour MTB Challenge Wilkesboro, burn@bmcc.us, burn24hour.com 5/28/11 Black & Blue Double Century Brownwood, info@ BlackandBlueRelay.com, blackandbluerelay.com The Black & Blue Double Century, Century & Relay Boone, NC, 336-877-8888, info@blackandbluerelay.com, blackandbluerelay.com

MULTISPORT 5/15/11 Statesville Rotary Triathlon Statesville, mike@setupevents. com, setupevents.com 5/22/11 New Bern YMCA Triathlon New Bern, 919-217-6006, mike@setupevents.com, setupevents.com TrySports Battle at Buckhorn Triathlon Sims, fsseries.com

Event Spot Light 94 Competitor May 2011

6/5/11 Gary Kirby Triathlon Raleigh, fsseries.com

6/19/11 Historic Badin Lake Triathlon Badin, mike@setupevents.com, setupevents.com Smithfield Sprint Triathlon Smithfield, fsseries.com 6/27/11 BASF Smile Train Sprint Triathlon Wake Forest, fsseries.com 7/16/11 Ballantyne Triathlon Ballantyne, 7/17/11 Lake Hickory Y Triathlon Taylorsville, fsseries.com 7/18/11 Asheville Triathlon Asheville, mike@setupevents.com, setupevents.com 7/23/11 Buckner Mission Man Triathlon Burlington, mike@ setupevents.com, setupevents.com 7/25/11 Swim For Smiles Family Triathlon Chapel Hill, fsseries.com 7/31/11 Washington Olympic Triathlon Washington, fsseries.com

RUNNING 5/7/11 New River Marathon & Half Marathon Todd, NC, 336-8778888, info@newrivermarathon. com, newrivermarathon.com 5/14/11 Run the Gauntlet - Uwharrie Uwharrie, 336-877-8888, info@thegauntletrun.com, thegauntletrun.com 6/11/11 Boogie Marathon Ellerbe, 910-206-2095, doug@ theboogieraces.com, theboogieraces.com 7/9/11 Grandfather Mountain Marathon Boone, weaverjt@ appstate.edu, hopeformarrow. org/gmminfo.htm

SOUTH CAROLINA CYCLING

5/29/11 Stars and Stripes Challenge at the USA Cycling Professional Championships Greenville, 864-270-8979, brotherscindy@yahoo.com, p3ride.org/events/the-stars-astripes-callenge-ride.html

MARATHON/ HALF MARATHON 10/23/11 Myrtle Beach Mini Marathon Myrtle Beach, continentalroadracing.com

MULTISPORT 5/1/11 TryCharleston Half Mt. Pleasant, setupevents.com 5/8/11 Lake Murray Triathlon Prosperity, 864-271-4262, elizabeth@setupevents. com, setupevents.com/index. cfm?fuseaction=event_ detail&eventID=1749 5/14/11 Clemson Triathlon Clemson, 864-271-4262, elizabeth@ setupevents.com, setupevents. com

Allatoona Triathlon June 5 | Acworth, Ga. The inaugural Allatoona Triathlon features a 500-meter swim, 18-mile bike and 5K run, with a relatively flat and fast course that makes it perfect for beginners. Enjoy a post-race party with friends and family in downtown Acworth. Gamultisports.com

The Run Is A Beauty.

The Party Is A Beast.

Disney Wine & Dine Half Marathon Weekend 9/30–10/1/2011 Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot® afterparty and an exclusive finisher medal!

Register at runDisney.com S&R-10-15970 © Disney

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[ SOUTHEAST ] CALENDAR 5/22/11 GoTriSports Triathlon Hilton Head, gotrisports.com

GoTriSports Beach Bum Triathlon #2 Hilton Head, gotrisports.com

6/12/11 Festival of Flowers Triathlon Ninety Six, 864-271-4262, elizabeth@setupevents. com, setupevents.com/index. cfm?fuseaction=event_ detail&eventID=1752

Greenville Triathlon Greenville, elizabeth@ setupevents.com,

6/18/11 Caine Halter YMCA Triathlon Greenville, 864-271-4262, elizabeth@setupevents. com, setupevents.com/index. cfm?fuseaction=event_ detail&eventID=1754 6/20/11 Charleston Sprint Triathlon #1 Charleston, charlestontriathlonclub.com 6/25/11 Tri the Midlands Triathlon Columbia, 864-271-4262, elizabeth@setupevents.com, setupevents.com 7/10/11 Ramblin’ Rose Rock Hill Rock Hill, jdavis@setupevents. com, endurancemag.com/rockhill-home 7/11/11 Charleston Sprint Triathlon #2 Charleston, charlestontriathlonclub.com 7/17/11 GoTriSports Beach Bum Triathlon #1 Hilton Head, gotrisports.com 7/30/11 Fight for Air Climb Charleston, 843-556-8451, rdowns@lungsc.org, fightforairclimbcharleston.org 7/31/11 Tri to Cure Youth Triathlon Greenville, setupevents.com 8/1/11 Charleston Sprint Triathlon #3 Charleston, charlestontriathlonclub.com Greenville Triathlon Greenville, setupevents.com 8/14/11

Event Spot Light

8/15/11 Charleston Sprint Triathlon #4 Charleston, charlestontriathlonclub.com 8/29/11 South Carolina Half Ninety Six, setupevents.com

RUNNING 10/29/11 Fight for Air Run/Walk Charleston, 843-556-8451, scintern@lungsc.org, fightforairrunwalk.org

VIRGINA CYCLING

5/1/11 Middle Mountain Momma Clifton Forge, VA, 540-5290462, kyleinman@bikeva.com, mountainbikevirginia.com 5/2/11 Middle Mountain Momma Clifton Forge, rvmba.duane@ yahoo.com, wvmba.com 5/4/11 TRANSAM Williamsburg, 406-721-1776, sraz@ adventurecycling.org, adventurecycling.org 5/7/11 12 Hours of Lodi MTB Race Fredericksburg, 540-455-5605, fredevents@hotmail.com, fredevents.org Capital to Capital Century Richmond, event@ virginiacapitaltrail.org., virginiacapitaltrail.org Hampton Roads Tour de Cure Chesapeake, tour. diabetes.org Mule Hell Roubaix Wytheville, mulehell.com Wintergreen Hill Climb Wintergreen Resort, vacycling. org

5/12/11 Adventure Cycling Leadership Training Course Richmond, rkramer@ adventurecycling.org, adventurecycling.org/tours

the adventure begins here New & Gauley River Whitewater

5/13/11 BetterRide Mountain Bike Skills Camp with Gene Hamilton Fairfax, 970-3358226, Info@BetterRide.net, BetterRide.net 5/16/11 Tour de Cure Virginia Beach, jean_knotts_island@cox.net, tbarides.org 5/21/11 Tour de Floyd Floyd, tourdefloyd.org Tour de Madison Madison, tourism@madison-va.com, madison-va.com TRANSAM - VAN Williamsburg, 406-721-1776, sraz@ adventurecycling.org, adventurecycling.org 5/29/11 Mountains of Misery/ Wilderness Road Ride Newport , 540-552-9339, james@runaboutsports.com, cyclingdoubleheader.com

1.800.463.9873 raftinginfo.com

MARATHON/ HALF MARATHON 9/4/11 Dodge Rock ‘n’ Roll Virginia Beach Half Marathon Virginia Beach, 800-311-1255, rnrvb@competitorgroup.com, runrocknroll.com 9/18/11 Odyssey Trail Running Rampage Douthat State Park, 540-444-4422, info@oarevents. com, oarevents.com

MULTISPORT 5/1/11 Angel’s Race Triathlon Lynchburg, setupevents.com Columbia Muddy Buddy Richmond Chesterfield, 1-800-311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com

Run for the Pies June 11 | Jacksonville, Fla. The Nike Championship race features men who’ve broken 17 minutes and women who’ve broken 20 minutes for the 5K. The five-loop course also features an open 5K that starts 30 minutes after the speedsters. 1stplacesports.com

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CALENDAR [ SOUTHEAST ] 5/7/11 Appalachian Power Smith Mountain Lake Triathlon Huddleston, setupevents.com 5/14/11 Kinetic Half Triathlon Spotsylvania, setupevents.com 5/15/11 Kinetic Sprint Triathlon Spotsylvania, setupevents.com

7/10/11 The 14.06 Manassas, 703-637-0370, info@triitnow.com, triitnow.com

Reston Sprint Triathlon Reston, info@restonsprinttri. org, restonsprinttri.org

Pohanka Honda - YMCA Colonial Beach International Triathlon Colonial Beach, setupevents.com

Salem YMCA Sprint Triathlon Roanoke, setupevents.com Kids Can Du Manassas, 703637-0370, info@triitnow.com, triitnow.com

7/16/11 Allen Stone Memorial Aquathon Virginia Beach, mwilson@cffc.com, allenstonememorial.com

Kids Tri Too Manassas, 703637-0370, info@triitnow.com, triitnow.com

7/17/11 3Sports Triathlon Richmond, setupevents.com

Powerkids Triathlon Glen Allen, 804-389-0588, laurie@ richmondmultisports.com, richmondmultisports.com

6/11/11 Old Point Tidewater Triathlon Hampton, setupevents.com

5/22/11 GroundForce Power Sprint Triathlon Glen Allen, 804-389-0588, 411@ richmondmultisports.com, richmondmultisports.com

Rappahannock Adventure Triathlon Fredericksburg, 540-891-9984, fredevents@ hotmail.com, fredevents.org

7/24/11 Rocketts Landing Olympic Triathlon Richmond, 804-389-0588, 411@ richmondmultisports.com, richmondmultisports.com

5/21/11 Alleghany Highlands Triathlon Clifton Forge, 540862-7999, jimbay4@ntelos.net, magicinthemountains.org

Potomac River Sharkfest Swim Dahlgren, 4158681829, info@envirosports.com, envirosports.com Power Sprint Triathlon Glen Allen, 804-389-0588, laurie@ richmondmultisports.com, richmondmultisports.com Virginia Run Sprint Triathlon Centreville, info@finswheelsfeet.com, finswheelsfeet.com Conte’s Power Kids Triathlon Glen Allen, 804-389-0588, 411@ richmondmultisports.com, richmondmultisports.com 5/29/11 BRATS Salute to the Military Triathlon Warrenton, admin@ bristowtriandswim.com, bristowtriandswim.com/ Salute_To_The_Military.html 6/5/11 Breezy Point Triathlon Norfolk, 757-227-5046, bvirok@breezypointtri.com, breezypointtri.com Infinitive Triathlon at Broadlands Ashburn,

Event Spot Light 98 Competitor May 2011

championshipseries@ infinitive.com, infinitive. com/race

6/12/11 The Manassas Tri Manassas, 703-637-0370, info@triitnow. com, triitnow.com XTERRA East Championship Richmond, 877-751-8880, info@ xterraplanet.com, xterraplanet. com 6/18/11 Bath County Triathlon Warm Springs, setupevents.com 6/26/11 I Love The Tavern Sprint Triathlon Midlothian, 804-389-0588, 411@ richmondmultisports.com, taverntri.racesonline.com/ index.cfm?fuseaction=site. display&page_id=2312 I Love The Tavern Triathlon Midlothian, 804-389-0588, laurie@richmondmultisports. com, richmondmultisports.com

7/30/11 Culpeper International Traithlon Culpeper, setupevents.com 7/31/11 Culpeper Sprint Triathlon Culpeper, setupevents.com 8/7/11 Dog Days of Summer Sprint Triathlon Broadlands, championshipseries@ infinitive.com, infinitive. com/race Luray Race Prep & Open Water Swim Clinic Luray, (703) 431-3641, david@ enduranceworks.net, luraytriathlon.com Summer Super Sprint Triathlon Manassas, 703637-0370, info@triitnow.com, triitnow.com

RUNNING

Tri Adventure Summer Sprint Christiansburg, setupevents.com

5/1/11 Thoroughgood Elementary School 1 Mile Virginia Beach, 757-627-7223, rayjohnsonjr@ cox.net, tidewaterstriders.com

7/9/11 Pohanka Nissan/Hyundai YMCA Colonial Beach Sprint Triathlon Colonial Beach, setupevents.com

Vienna Elementary School PTA Run for Fun 5K and 1 mile Fun Run/Walk Vienna, 703-625-0247, cbrunjes@ cavtel.net, vienna5krun.org

12 Hours of Cranky Monkey Mountain Bike Race/Relay June 25 | Quantico, Va. In this 12-hour, off-road challenge at the Quantico Marine Corps base, cyclists will try to complete as many 10-mile laps as possible. Ex2adventures.com

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CALENDAR [ southeast ] Muddy Buddy Richmond Richmond, muddybuddy@ mesp.com, muddybuddy.com Potomac River Run Marathon & Half Marathon Alexandria, 703-218-2726, jay.wind@att.net, pvtc.org/ marathon.html 5/7/11 24-Hour Adventure Trail Run Triangle, alexp@athleticequation.com, athleticequation.com/EnduranceEvents/8hratr.html 4th Trail Nut 10k and Half Marathon Bedford, 540-5259452, info@mountainjunkies. net, mountainjunkies.net Heart of Virginia Festival 10K Run/5K Fun Walk Farmville, 434-395-2744, 10K@heartofvirginia.org, heartofvirginia.org Riverside Rehab 5K by the Bay Newport News, peninsulatrackclub.com Trail Nut 10k and Half Marathon Bedford, 540-5259452, info@mountainjunkies. net, mountainjunkies.net 5/8/11 Angel Kisses 5K & 2K Fun Run/Walk Chantilly, angelkisses5K@verizon.net, angelkisses-5K.org

5/21/11 Calvery Baptist Church Road Trip 5K Lynchburg, info@riversiderunners.com, riversiderunners.com Fit to Run, Fit to Dream 8K and Fun Run Williamsburg, 757-599-9472, aritchie@ achievabledream.org, RunForAchievableDream.com Lytle Law 5K Newport News, peninsulatrackclub.com 5/22/11 Run for the Dream Half Marathon Williamsburg, 757-599-9472, aritchie@ achievabledream.org, RunForAchievableDream.com 5/28/11 5K Run/Walk for Autism Richmond, 804-360-2672, rrrc@rrrc.org, rrrc.org Appalachian Power 5K/10K Run Roanoke, 540-343-0987, roger@eventzone.org, roanokefestival.org Elizabeth River Run 10K & 1 Mile Portsmouth, 757498-0215, sagedy@juno.com, tidewaterstriders.com

5/10/11 New Balance GOTR 5K Lynchburg, info@ riversiderunners.com, girlsontherungreater lynchburg.org/

5/29/11 Alexandria Running Festival Half Marathon and 5K Alexandria, 703-927-4833, events@mc-coop.org, mc-coop. org/arf

5/14/11 Break the Silence Ovarian Cancer 5K Run/Walk Reston, noccnva@ovarian.org, runwashington.com

5/30/11 Central Virginia Kidney Association (CVKA) Memorial Day 10K Lynchburg, 540-483-3786, ericmiller@ hughes.net, riversiderunners. com/events.htm#May_2006

Bull Island 4-Miler Poquoson, peninsulatrackclub.com Massanutten Mountain Trails 100 Mile Run Luray, 410-987-8172, stanruns@att. net, vhtrc.org 5/15/11 Carytown 10K Carytown, carytown10K@rrrc.org, rrrc.org Marine Corps Historic Half Fredericksburg, 703-432-1165, Marine.Marathon@usmc.mil, marinecorpshistorichalf.com Semper Fred 5K Fredericksburg, Marine.

Marathon@usmc.mil, marinecorpshistorichalf.com

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Spring Hill 3K Fun Run, McLean Virginia McLean, 703 8472564, ameliasteiner@ gmail.com, wwwfcps.edu/ SpringHillES

Yorktown Freedom Run 5K Grafton, jimsawhill@hotmail. com, yorktownrotaryclub/ freedomrun

WEST VIRGINIA Cycling

5/8/11 North Fork Mountain (WVMBA Fun Ride) Franklin, ridealotwv@hotmail.com, wvmba.com 5/15/11 Cole Subaru Crying Wolf Challenge Bluefield, ridealotwv@hotmail.com, wvmba.com

5/22/11 Tour de Lake Spencer, ridealotwv@hotmail.com, wvmba.com 5/28/11 Tour of Tucker County Road Race Thomas, abraracing.com

Marathon/ Half Marathon 6/4/11 Ridge Runner Marathon Cairo, Kenneth.T.Zebo@wv.gov, northbendsp.com

Multisport 6/25/11 MedExpress Mountain Triathlon, Women’s Only Morgantown, 440-350-1708, mountaineertriathlon.com/ details MedExpress Mountaineer triathlon Morgantown, customerservice@hfpracing. com, mountaineertriathlon. com/ 6/26/11 MedExpress Mountaineer Triathlon, Half-Iron distance Morgantown, 440-350-1708, mountaineertriathlon.com/ details MedExpress Mountaineer Triathlon, Olympic distance Morgantown, 440-350-1708, mountaineertriathlon.com/ details MedExpress Mountaineer Triathlon, Sprint distance Morgantown, 440-350-1708, mountaineertriathlon.com/ details

Running 5/7/11 Capon Valley 50K Run Yellow Spring, robinkane@msn.com, runcapon50k.com 6/18/11 Highlands Sky Trail Run Davis, 304-924-5835, irunwv@ gmail.com, wvmtr.org/events/ highlands-sky-40m-trail-run/

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Visit us online at

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The Long Run By scott Jurek

Eating on the Run:

s avid runners, most of us know that we should ingest carbohydrates when we complete training runs longer than 90 minutes or compete in longer races, from the 15K to an ultramarathon. But how much is too much or not enough?

While debate exists over how carbohydrates affect the body, the scientific theory I tend to side with these days is the central governor theory, or what happens to the central nervous system when we eat carbohydrates. When we run for longer than two hours at race pace, our bodies must use both stored fat and carbohydrates, or glycogen, for fuel.

Unfortunately, glycogen reserves last for only 60 to 90 minutes; after that, the body turns to stored fat. To fend off fatigue, the nervous system needs glucose to keep stimulating and firing the muscles, otherwise performance suffers; on the extreme end, we bonk and see stars. Our bodies can be trained to burn fat while running at fast paces, but at some point, carbohydrates are needed to give the nervous system a jolt.

Now that it’s understood why it’s necessary to take in carbohydrates while running, it’s back to the main question: How many? The No. 1 factor in determining how many carbohydrates an endurance athlete should eat while running is body mass—that’s right, step on the scale and the question will be answered.

To put it simply, the heavier the runner, the more glucose he needs

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to fuel his muscles and vice versa.

Don’t try to eat the same amount on the run as your smaller or larger training partner.

Over the years, with trial and error and plenty of research on carbohydrate intake, I have found the following formulas work for almost all endurance athletes: Body weight in kilograms (BW in lbs/2.2) X 0.7 = grams of carbohydrates per hour Body weight in kilograms (BW in lbs/2.2) X 1.0 = grams of carbohydrates per hour These two formulas will calculate a high end and a low end to yield a range for appropriate hourly carbohydrate intake while training or racing.

The range can be adjusted based on individual differences and effort level. For efforts lasting 90 minutes to three hours, where a majority of the effort is at lactate threshold (85 to 90 percent of maximum effort) or 10K to 15K race pace, I recommend using the lower end of the range. For longer efforts lasting three hours or more, where a majority of the effort is below lactate threshold, use the upper end of the range. As the effort level goes up, most runners find it harder to ingest carbohydrates at the upper end

of the range due to decreased blood flow to the digestive system. The key point is to experiment with the range and find out what amount works best for you, your effort level and the duration of the race or training run.

It’s time to put the results from above to use: Find out how many grams of carbohydrates are in your favorite running foods—whether they are sport foods, such as gels or sports drinks, or good old-fashioned whole foods. On training runs, practice taking the recommended amount of carbohydrates in regular 20- to 30-minute intervals so that the nervous system receives a steady flow of glucose throughout the hour.

The first carbohydrates can be taken right before the run or 20 to 30 minutes into the run. The most important aspect is that carbohydrate intake should be steady and consistent. Don’t wait until you feel hungry or see stars before carbing up because by then it’s too late. As the old saying goes, “Eat early and eat often!”

Based in Boulder, Colo., Scott Jurek is a seven-time winner of the Western States 100-mile trail run. Read more from Scott at Competitor.com.

Photo by Brad Kaminski

A

How Much is Enough?

south [

]

INSIDE: Losing Weight for Performance Page 67 Bike It: Mississippi River Trail Page 68

Photo by John Segesta

Core Strengthening for Beginners Page 70 Top Shop: Run On! in Dallas Page 72 competitor.com 65

66 Competitor May 2011

[ SOUTH ] ON THE RADAR

C ADVICE

Photo by ©iStockphoto.com/Geber86

Losing Weight for Performance Austin-based nutritionist, Brook Webb Gunning, sees a recurring trend as race season gets underway: a desire for rapid weight loss.

“I always advise endurance athletes against losing weight to boost performance because it actually will sacrifice performance,” she warns.

Especially if you’re trying to lose weight at a fast rate, she explains. Instead, you’ll lose muscle mass in addition to fat. Worst of all, if you’re losing weight fast, you’ll lose more muscle mass than fat.

Although the medical community advises losing no more than two pounds a week, Gunning prefers her clients to only lose a half pound to a pound a month to maintain athletic performance.

She admits, however, that weight loss needs vary from person-to-person based on a number of factors, such as starting weight, height and gender.

“So although it’s safe to lose two pounds a week in most cases, it might be too much for an athlete to maintain lean muscle,” Gunning says.

Martha Pyron, M.D., head of the Austinbased Medicine in Motion sports clinic, explains that it has also been shown that body fat percentage is not linked specifically to performance.

“Meaning one person with a certain body fat percentage will not necessarily perform better than another with a higher body fat percentage,” Pyron says.

To improve on your performance, you likely need to improve on strength, endurance, power and sport-specific coordination, she explains. All of these factors require endurance athletes to have adequate recovery and proper fueling.

“To lose weight, you need a negative energy balance—eat less calories than you burn up by exercising—and do not necessarily want or need to increase muscle strength or endurance,” she says.

What’s a Safe Weight Loss Strategy?

“A slow and steady approach, which includes dieting and exercise to create a negative energy balance with the goal of losing one to two pounds a week. Those who lose weight at a more rapid pace are likely to regain the weight once they cease their training regimen and therefore yo-yo with their weight over many years. This type of behavior leads to a steady gain in weight through time as well as a slowing of the metabolism overall— both of which are detrimental to long term health.”

—Martha Pyron, MD

Losing Weight at an Appropriate Pace Get an adequate amount of protein in your diet. Each meal should have 30-40 grams of protein. Snacks: 10-20 grams of protein.

Don’t limit carbs too much; it’ll affect glycogen stores.

Try a 100-200 caloric-deficit a day for weight loss, through fat calories that come from fat.

Don’t lose protein: focus on fat cutting! For example: Go from reduced fat to skim milk; eat lean meat instead of beef or cold cuts; watch portion sizes; try to limit alcohol consumption too.

“A lot of people think that a low body fat percentage will make their performance better. Usually off-season works better for that. Even then, if your body fat is too low you’ll suffer. Vanity isn’t the answer. Do you want to perform well or lose weight?

You need to prioritize that,” says nutritionist, Brook Webb Gunning of Austin.

“The off-season works best for diet changes because you are not so worried about performance, plus

then you have some time before your event to get back into race shape.”

During this off-season diet, you’ll then be able to note if you’re at your best at that new weight. You may decide that it’s working or not, depending on your goals.

Basically, there is not an ideal body fat percentage for everyone, both Pyron and Gunning stress, so focus on a healthy, balanced diet and training performance instead of the numbers on the scale.

competitor.com 67

ON THE RADAR [ SOUTH ]

RACE READY

Editor’s picks for must-do Southern races.

Mississippi River Trail New Orleans 6500 Magazine St.

(Accessible via the Audubon Zoo parking lot)

68 Competitor May 2011

According to the New Orleans Bicycle Club, the bike path atop the Mississippi River Levee—a part of the Mississippi River Trail route that travels 3,000 miles starting at Lake Itasca and ending at the Gulf of Mexico in Louisiana—is the best in town. The Mississippi River Trail provides a unique system of bicycle-friendly roads and multi-use pathways that connects 10 states and major cities, including Minneapolis, St. Louis and Memphis, Tenn. The New Orleans portion of the trail starts at Audubon Park near the Audubon Zoo, covering about 22 miles upriver through Kenner, La., without intersections or traffic. It’s perfect for cyclists looking to get in long, uninterrupted training rides.

But weekend warriors beware: The trail is busy on Saturdays and Sundays. The Bike Club notes there is a “small but fairly regular” cycling group that trains on the path on weekday mornings around 6 a.m.

Neworleansbicycleclub.org

Nashville’s Music City Triathlon has seen a lot of growth since its relocation to downtown in 2009. On July 23-24, triathlon-loving Tennesseans will have the opportunity to compete in the Olympic or sprint distances, with the option of racing as a relay team or in a beginners category.

The event also includes an aquabike race, paratriathlete options, and a duathlon with age-appropriate distances for kids. Team-magic.com On Aug. 14, The Hottest Half and 10K will take over Dallas.

With the weather slated to be in the 90s, be sure to bring water bottles to cut through the heat. Race organizers will provide 12 water stations for half-marathoners and four for the 10K racers. Plus, all runners will snag a Wickify technical T-shirt. Hottesthalf.com

Photo courtesy National Park Service

 TRAIL GUIDE

Running a half-marathon in June in San Antonio can seem daunting at that sweltering time of year.

But Carrabba’s Classic Half-Marathon, Relay and Nature Walk, on June 18, has a solution: Tackle the race with your three best friends.

Don’t worry, if your friends aren’t as adventurous as you are; you can do the individual race all by your self. Organized by the San Antonio Road Runners, the race takes participants on a 13.1-mile trek on an outand-back loop at McAllister Park. The course features a variety of terrain from dirt trails, paved paths, hills, fields and forested glens.

Saroadrunners.com

competitor.com 69

ON THE RADAR [ SOUTH ] BETTER FITNESS

a certified Level 1 USAT coach with FTP Coaching; Ftpcoaching.com

WHERE: Nashville, Tenn.

The Zoo Workout

SERVICES: Weekly group triathlon training

programs, as well as one-on-one coaching for local residents, and individual training plans and online coaching for triathletes nationwide. Classes are Saturdays and Monday through Thursday mornings at 5:30 a.m. and evenings after 6 p.m.

“We believe it’s critical for new triathletes to work on core strength to avoid injury and to develop as athletes with a solid foundation of stability and strength,” says Herschberg, who has completed over 20 triathlons. “We are putting the finishing touches on our e-book for triathletes called the ‘Hardcore Triathlete.’ It’s a core strengthening program, so a core routine seemed to be an obvious choice for this workout.”

Herschberg also provides a great workout for triathletes and cyclists who want to bike like a pro.

BEGIN WITH THE CAT HOLD

1. Start on hands and knees with a flat back, a neutral neck and looking down at the ground.

2. Exhale all the air from your lungs until your lungs feel empty and abs feel tight and contracted.

3. Holding your breath, pull your belly button into your spine and hold for a count of 10.

4. After count of 10, inhale fully through your nose, recover for one breath and repeat.

This exercise targets your most important stabilizer: the transverse abdominis.

CONTINUE WITH THE BEAR CRAWL

1. Start on hands and feet with knees only slightly bent if needed to accommodate hamstring tightness.

2. Walk like a bear across the floor on your hands and feet.

WHAT: “The Zoo Workout:” A core

workout for first-time triathletes.

HOW: Perform each exercise for one minute with 15 seconds of rest between exercises.

Do two to five sets, resting one minute between sets.

Jessica Jacobs,

a professional triathlete and Army brat, has lived in many places, seen many faces and experienced many races. It was in Birmingham, Ala., in 2007 that Jacobs decided to follow her dream of going pro. In 2010 she completed 10 races, coming in first at the Mercedes Marathon, first at Ironman Florida and second at Rev3 Cedar Point. Although she has moved to Texas recently to hone her training techniques, she still has many favorite things in the city that spawned her growth as a triathlete: Birmingham, Ala. 70 Competitor May 2011

1. From a standing position, place your hands on the ground, then walk your hands out in front of you until you are in a plank position.

2. Walk your feet to your hands, then walk your hands out to plank again.

3. Repeat.

Favorite Running Store

Favorite Bike Shop

Fleet Feet

Bike Link

“I love the owner, Andy!

You walk in the door and he’s ready to put you in the shoe that fits you.”

“The store’s environment is very open and relaxed—no big egos here. These guys welcome the newbies, yet can facilitate a professional’s needs any day of the week.”

Fleetfeetbirmingham.com 2800 Cahaba Village Plaza, Suite 160 Birmingham, Ala.

 MY FAVORITE THINGS

FINISH UP WITH THE INCHWORM

Favorite Sports Medicine Clinic Fagan Sports Medicine

3125 Independence Drive, Suite # 300A Birmingham, Ala.

“Doctors Kim Fagan and Sophia Lal have the competitive edge, lifestyle and passion to understand your athletic goals and prescribe therapy and injury prevention to get you back on track leading a healthy and productive lifestyle.”

Bikelinkbham.com 2766 John Hawkins Pkwy #104 Birmingham, Ala.

Favorite Physical Therapist Ethan White and Mike Eskridge of Eskridge and White Physiotherapy 3125 Independence Drive, Suite #300B Birmingham, Ala.

“I was suffering from levator scapulae and plantar fasciitis issues when I started working with Ethan. His knowledge, care and experience got me to every race fresh and ready to roll.”

Jacobs photo by Kourey Gibbs, Medicine Ball Photo by ©iStockphoto.com/gehringj

WHO: Jessica Herschberg,

competitor.com 71

ON THE RADAR [ SOUTH ]

TOP SHOP

Run On! 5400 E. Mockingbird Lane, Suite #114, Dallas

It’s hard to find a more recommended running store in the Dallas area than Run On. This running store has trumped the competition yearafter-year in our reader polls.

Opened in 1995, the store has been owned and operated by Bob and Rebecca Wallace since the very beginning. Offering a four-step fit process and a staff that is carefully selected for their running knowledge, Run On also has unique in-store services such as specialized training classes that focus on the technicalities of local races.

In addition to the five races the staff and owners direct, Run On also organizes a litany of social events for runners who like to be kept on their toes.

Events such as “Ladies’ Night Out” and “Prediction Run” and “Beer Tasting Night” bring the Dallas running community together. Run On also has four other locations in San Antonio, Richardson, Coppell and McKinney. Runontexas.com 72 Competitor May 2011

NEWS

Fit Family Time Just Got Easier Sometimes getting kids away from the television or Internet can be nearly impossible. The audio and visual lure of hi-tech toys is keeping kids away from old-fashioned fresh air and jump rope. According to The Texas Forest Service, children are spending 45 hours a week in front of a computer or television screen—the equivalent of a full-time job.

Enter the Dallas-Fort Worth Nature Challenge, the Forest Service’s cure for parents who

want their kids to explore the outdoors.

“We hope to instill environmental awareness in kids and families through hands-on activities rather than brochures and lectures,” Dr. Melanie Kirk, cofounder of the program, said in a recent statement.

The event challenges families to complete missions in designated nature areas with the goal of accomplishing as many missions as possible.

Some challenges include nature

hikes through area trails, while others ask the “special agents” in training to “find Intel” at the Dallas Zoo, for instance. Asking kids to discover why flamingos are pink or why dung beetles like dung are just a few of the fact-finding missions families will accomplish.

The 2011 competition takes place in six areas around Texas: Alamo, Coastal Bend, Bayou, Central Texas, North Texas and West Texas.

Naturechallenge.tamu.edu

Alamo: May 28 to July 23 Coastal Bend: Aug. 20 to Nov. 19

Bayou: April 30 to Aug. 3 Central Texas: April 6 to July 23

North Texas: March 6 to July 17 West Texas: Begins in May

Break Record!

Ultramarathoners Go the Distance for Charity Three Texans broke a record in March by running more than 200 miles for charity at the Texas Independence Relay starting in Gonzalez, Texas and ending in Pasadena, Texas. Typically each team that competes in the two-day event has 10 to 12 members, but Brad Blazar, 50; Dan Sheedy, 47; and team captain, Jason Thomas, 37, had the bold notion to do the whole race as a trio and turn the relay into an ultramarathon. The result: The team shattered the course

record by two hours.

“It was raining, and a cold front came through too,” Blazar says. “It was in the 40s and windy—it was not conducive to running a good race. Dan almost got hypothermia because he ran through the creek and rain!”

But Blazar, Sheedy and Thomas powered through in 39:10.

“Despite that, it was wonderful to see the small towns in Texas and have people wave to you and give you the ‘you must be crazy’ looks from town to

town,” Sheedy says.

Their team, Vida Capital, raised over $1,200 for the MD Anderson Cancer Center and, coincidentally, found a stray dog during the race that ran for much of the race with Blazar and Thomas, logging over 40 miles.

“It was a great experience to see my teammates at the finish,” Sheedy says. “The celebration at the end made any aches and pains along the way minimal compared to the joy of the journey.”

ALL STORIES BY LAUREN VENTURA To submit an item for [ On The Radar ] contact Sperry@competitorgroup.com.

The finish line is just the beginning.

With professional training, the ultimate community of support, and inspiration every step of the way, the American Cancer Society DetermiNation team will help you finish a marathon, half-marathon, or triathlon – for the first time or for your personal best – that is not only life-changing, but also lifesaving. With more than 85 events in 32 states, you’ll find an event right for you.

For more information and to learn how you can get involved, contact Edgar at 210-289-9478 or email Edgar.Gonzalez@cancer.org. ©2011, American Cancer Society, Inc.

THE PENGUIN CHRONICLES [ BY JOHN BINGHAM ]

I’ve learned that on the days I don’t feel like doing anything, a 30-minute walk is good enough.

One spring, as I hobbled around, a colleague approached me and asked what was wrong. I told him I was just coming off my winter racing season and was in the best shape of my life.

He looked at me with a combination of disbelief and disdain and said: “If you were in any better shape you wouldn’t be able to walk at all!”

That was how it went nearly every spring. Careful planning and cautious scheduling always gave way to over enthusiasm. I could not stand to see a “0” in my logbook. If I started to get faster, I’d double up on the speed work. If running for an hour started to feel easy, I’d run for two. No matter how hard I worked I always felt as if I could work a little harder.

This spring, it’s different. I spent nearly all of 2010 injured. I displaced my sacroiliac joint in early January.

But as I recovered from that, I began to have foot pain. Months later it was diagnosed as cuboid subluxation syndrome and I began the prescribed rehabilitation and recovery.

Neither of these injuries were running related. The first was the result of a fall I took years earlier that had weakened my SI joint and the latter was the result of keeping my foot in an awkward position while sitting on a motorcycle during a week-long ride.

In December, I decided to challenge 74 Competitor May 2011

I’m several months into the challenge. myself: I would commit to moving for I can’t remember a time when I felt 30 minutes a day for the first 100 like I’ve learned more about myself, days of 2011. I wouldn’t worry about more about my commitment to being what the activity was, only that it was active and more about what it’s going intentional movement. I needed to to take for me to live a truly healthy, find a way to be consistent. active lifestyle.

It was clear after a week that the I’ve learned that I’m older than I challenge was going to be more difwas when I started running. This ficult than I anticipated. I thought might seem obvious since I’ve celI’d simply extend my normal runebrated nearly 20 birthdays since I ning schedule from four days a decided to get healthy, but it wasn’t week to seven. That didn’t work. obvious to me. I thought that I could By the beginning of the third week just go grab a logbook from 15 years I was beginning to experience the ago and do the same workouts. I little haunting aches and pains that know differently now.

I remembered from earlier years. If I’ve learned that on the days I don’t I was going to be successful in this feel like doing anything, a 30-minute challenge, I had to change my apwalk is good enough. It’s better than proach. giving up.

I went back to the basics. I went I’ve learned that it’s more important all the way back to the first days of for me to be happy with what I my decision to live an achave done than to worry about tive life. Back then, at 43 what I haven’t done. I’ve also years old and 100 pounds You can read learned that on some days overweight, I had to start by more about John’s walking. I couldn’t walk fast 100-day Challenge at easy is hard and on other and I couldn’t walk far, but I 100dayschallenge.org days hard is easy.

Most importantly, I’ve could walk. learned that the joy I felt so So I swallowed my runmany years ago still burns in ner’s pride. I put it out of my my spirit. head that I had run 45 marathons and an untold number of 5Ks, 10Ks John Bingham, aka The Penguin, will share his running tales and experiences every month. Have a and half-marathons. I told myself the story of your own to share or a topic you’d like truth: I had to start from scratch.

The Penguin to consider? E-mail him at thepen guin@johnbingham.com.

It’s been an amazing process, and

Illustration by Neil Numberman

Rediscovering My Ambition

competitor.com 75

[ south ]

Bike / Run / TRI Events: get out there and race

calendar

To submit your event for listing visit Event-hub.com.

ALabama

ARKANSAS

5/22/11 XTERRA Southeast Championship Pelham, 877751-8880, info@xterraplanet. com, xterraplanet.com

9/24/11 Big Dam Bridge 100 North Little Rock, dltevents@yahoo. com, thebigdambridge100.com

Multisport

5/29/11 McMinnville City Triathlon McMinnville, 205-908-5970, races@team-magic.com, teammagic.com 5/30/11 LJCC Memorial Weekend Triathlon Birmingham, 205595-8633, races@team-magic. com, team-magic.com

Cycling

10/15/11 Piney Hills, Mt Bike Stage Race Ruston, dltevents@ yahoo.com, dltevents.com 10/30/11 DeGray Lake Mountain Bike Race Arkadelphia, dltevents@ yahoo.com, dltevents.com

Marathon/Half Marathon

6/11/11 Buster Britton Triathlon Pelham, 205-908-5970, races@ team-magic.com, team-magic. com

11/19/11 White River Marathon for Kenya Cotter, 870-492-6625, agape316@centurytel.net , whiterivermarathon.com

6/13/11 XTERRA Southeast Championship Pelham, 877751-8880, info@xterraplanet. com, xterraplanet.com/

Multisport

7/17/11 Wet Dog Triathlon Decatur, bbbsmcal.org/events.htm 7/24/11 Escape to Blue Ridge Tri Birmingham, team-magic.com 8/13/11 Mountain Lakes Triathlon Guntersville, 205-908-5970, races@team-magic.com, teammagic.com 9/10/11 Brett Robinson Alabama Coastal Triathlon Gulf Shores, 205-908-5970, races@teammagic.com, team-magic.com 11/26/11 Kaiser Coastal Half Marathon, 5K, and 1mile Run Orange Beach, 205-908-5970, races@team-magic.com, teammagic.com

Event Spot Light

5/1/11 Spillway Sprint Tri Arkadelphia, dltevents@yahoo. com, dltevents.com 6/3/11 Triathlon Training Camp Arkadelphia, 765-532-6932, kristen@triplethreattough. com, active.com/cycling-camp/ arkadelphia-ar/6311-lakedegray-triathlon-trainingcamp-2011 6/11/11 Iron Mt Sprint Tri Arkadelphia, dltevents@yahoo. com, dltevents.com 6/12/11 Iron Mt Duathlon Arkadelphia, dltevents@yahoo. com, dltevents.com 6/25/11 Dawg Dayz Du North Little Rock, dltevents@yahoo.com, dltevents.com XTERRA Dawg Dayz North Little Rock, dltevents@yahoo. com, dltevents.com

7/24/11 Riverside Duathlon North Little Rock, dltevents@yahoo. com, dltevents.com 8/20/11 Tri Ark Open Water Swim Arkadelphia, dltevents@yahoo. com, dltevents.com Tri Arkansas Arkadelphia, dltevents@yahoo.com, dltevents.com 8/21/11 DeGray Lake Sprint Triathlon Arkadelphia, dltevents@yahoo. com, dltevents.com 9/10/11 Toad Suck Du Conway, dltevents@yahoo.com, dltevents.com Toad Suck Open Water Swim Conway, dltevents@yahoo.com, dltevents.com Toad Suck Tri Conway, dltevents@yahoo.com, dltevents.com 9/11/11 CATS Sprint Triathlon Conway, dltevents@yahoo.com, dltevents.com 10/9/11 Heber Springs Triathlon Heber Springs, dltevents@ yahoo.com, dltevents.com 10/29/11 XTERRA Epic-Iron Mt Arkadelphia, dltevents@yahoo. com, dltevents.com

LOUISIANA Cycling

10/1/11 Bike MS: Louisiana Hammond, ms150.org

Marathon/Half Marathon 11/12/11 Louisiana Trails Missions Marathon Shreveport, 318237-3086, jreneau@xmaonline

.com, xmaonline.com/xmaraces 12/3/11 Baton Rouge Beach Marathon Baton Rouge, 225292-3800, sailfish01@aol.com , brbeachmarathon.com

Multisport 5/14/11 XTERRA Epic-The Rustman Ruston, dltevents@yahoo.com, dltevents.com 5/15/11 Gator Terra Du Ruston, dltevents@yahoo.com, dltevents.com XTERRA Gator Terra Sprint Ruston, dltevents@yahoo.com, dltevents.com 5/22/11 Iron Girl New Orleans Women’s Triathlon New Orleans, 813-868-4747, info@ irongirl.com, irongirl.com/ Events/New_Orleans.htm

Running 9/17/11 The Original Mud Run New Orleans, info@ theoriginalmudrun.com, theoriginalmudrun.com/

MISSISSIPPI 9/4/11 Tupelo Marathon and 14.2 Mile Tupelo, 332-665-8899, runtupelo@gmail.com , tupelorunningclub.net/index. html 10/15/11 Marathon Makeover Marathon and Half Marathon Madison, 888647-8278, marathon@ marathonmakeover.com , runforlifemarathon.com 11/27/11 Mississippi Coast Marathon and Half Marathon Waveland, 228-380-7037, LeonardVergunst@cableone. net , gulfcoastrunningclub.org

OKLAHOMA

Marathon/Half Marathon 5/1/11 Oklahoma City Memorial Marathon and HalfMarathon Oklahoma City, 405525-4242, info@okcmarathon. com , okcmarathon.com

TENNESSEE Cycling

5/14/11 Dirt Sweat and Gears Fayetteville, (360) 901-1106, info@dirtsweatandgears.com, dirtsweatandgears.com/ 5/15/11 Southeastern Regional Championship Series V Ducktown, 352-873-9279, info@ goneriding.com, goneriding. com Dirt, Sweat And Gears Fayetteville, dirtsweatandgears@gmail. com, dirtsweatandgears.com 6/5/11 Disc Burner Twelve Hour Race Morristown, discburnermtb@gmail. com, sites.google.com/site/ discburnerrace

Marathon/Half Marathon 5/21/11 Rock/Creek Scenic City Trail Marathon and Half Marathon Chattanooga, 888707-6708, info@rockcreek.com , rockcreek.com/trailmarathon 9/24/11 The Women’s Half Marathon and 5K Nashville, 727502-9202 ext.300, info@ womenshalfmarathon.com, womenshalfmarathon.com 10/1/11 Southern Tennessee Plunge Marathon and Half Marathon Winchester, southerntennesseemarathon.com

12/3/11 St. Jude Memphis Marathon Weekend Memphis, 800-5655112, marathon@stjude.org , stjudemarathon.org

Multisport 5/15/11 REV3 Knoxville Knoxville, 888387-2250, info@REV3tri.com, rev3tri.com 5/22/11 Muddy Buddy Nashville Nashville , muddybuddy.com 5/24/11 Memphis in May Triathlon Memphis, mimtri.racesonline. com/ 5/29/11 GJCC Memorial Weekend Triathlon Nashville, 205908-5970, races@teammagic.com, team-magic. com/events/gjcc/index.html 5/31/11 Foothills Sprint Triathlon Maryville, racedayevents. com 6/5/11 Mach Tenn Triathlon Tullahoma, batista@5kracedirector.com, altavistasports.com 6/20/11 Knoxville Volunteer Olympic Distance Triathlon Knoxville, racedayevents.net 6/27/11 Panther Prowl Sprint Triathlon Lenoir City, racedayevents.com Old Hickory Lake Triathlon Hendersonville, 205-595-8633, races@team-magic.com, teammagic.com 7/10/11 Westside YMCA Triathlon Knoxville, racedayevents.com 7/12/11 Chattanooga Waterfront Triathlon Chattanooga, 205-

Culinaria 5K Wine Run May 14, San Antonio

The inaugural 5K will be held at The Shops at La Cantera and is part of the Culinaria Wine and Culinary Arts Festival, featuring all kinds of food and wine tasting throughout the weekend. It’s pretty safe to say that you won’t find a better post-race wine selection anywhere. Culinariasa.com

competitor.com 79

CALENDAR [ south ] 595-8633, races@team-magic. com, team-magic.com 7/18/11 Amica 1907 Tellico Sprint USAT TN State Championship Triathlon Lenoir City, racedayevents.com

Running 10/15/11 Urban Dare Nashville Nashville, 202 285-4510, kkeefe@urbandare.com, urbandare.com

Texas

7/25/11 Music City Triathlon Nashville, 205-908-5970, races@team-magic.com, teammagic.com

Cycling

7/26/11 Music City Triathlon Nashville, races@team-magic. com, team-magic.com

American Red Cross Tour du Rouge Houston to New Orleans, 713-313-1636, tourdurouge@ghac.org, tourdurouge.org

8/7/11 Springbrook Sprint Triathlon Alcoa, racedayevents.com 8/8/11 Sports Barn Sprint Triathlon Chattanooga, sports-barn.com 8/15/11 Tri Fall Creek Falls Triathlon Pikeville, racedayevents.com 8/29/11 Cedars of Lebanon Triathlon Lebanon, races@team-magic. com, team-magic.com

5/1/11 Tour du Rouge Houston, 713313-1668, tourdurouge.org

5/2/11 Pedal Power Wildflower Ride Austin, hccac.org/ Tour Dallas Dallas, 972-5785719, mike@bikinmike.com, TourDallas.org 5/7/11 Chainge The World Bike Ride Gilmer, refugeinternational. com Coldspring Road Race Coldspring, txbra.org

9/5/11 Atomic Man Triathlon Lenoir City, racedayevents.com

Waggin Trail Bike Ride Hillsboro, 254-580-0679, hcpawpals@yahoo.com, waggintrailbikeride.com

9/26/11 Anchor Splash Sprint Triathlon Knoxville, racedayevents.com

Head for the Hills Bicycle Ride Chappell Hill, headforthehillsrally.com/

10/2/11 Atomic Man Duathlon Lenoir City, racedayevents.com 10/15/11 Oyster Urban Adventure Race Nashville, 877-3282783, info@tppevents.com, OysterRacingSeries.com 10/23/11 Nashville Oyster Nashville, 303-777-6887, luann@teamsage. com, nashvilleoyster.com

Outdoors 5/15/11 Rev3 Adventure Race Series_„îKnoxville Knoxville, 888-387-2250, info@REV3tri. com, rev3adventure.com

Event Spot Light 80 Competitor May 2011

5/12/11 Hill Country Cycling Adventure Fredericksburg, 972-578-5719, mike@funbikin. com, FunBikin.com 5/14/11 Armadillo Hill Country Classic Liberty Hill, 5123100096, ridethearmadillo. org DORBA Dallas/Fort Worth, tmbra.org 5/21/11 Cross Timbers Classic Fort Worth, cross-timbers.org Real Ale Ride Blanco, 512-5178118, erin@redlicoriceevents. com, blancochamber.com/

calendar/event/4/real-aleride-2011/ WildRide! Bike Rally Against Cancer Richardson, 972-4987678, kimh@richardsonhealth. com, wildridebikerally.com 5/28/11 Gary Glickman Criterium Dallas/Fort Worth, txbra.org 5/29/11 GS Tenzing Criterium Fort Worth, txbra.org The Muddy Outlaw Dash and Chainring Challenge Rocksprings, robyn@toocoolracing.com, muddyoutlaw.com 6/3/11 8th Annual Dam Bike Time Trial Grand Prairie, 817-7070500, ironjack@ironheadrp. com, ironheadrp.com 6/4/11 Spindletop Spin Beaumont, 409-839-2332, probono@jcba. org, spindletopspin.com Tour de Cure Austin Austin, tour.diabetes.org Tour de Cure San Antonio San Antonio, tour.diabetes.org 6/5/11 Fredericksburg Road Race Fredericksburg, txbra.org 6/11/11 Shammies ‘n Koozies Ride and Float New Braunfel, info@shammiesnkoozies.com, shammiesnkoozies.com/ Collin Classic McKinney, 972-578-5719, mike@bikinmike. com, CollinClassic.org 6/18/11 Tour d’Italia Italy, tourditalia. com 6/19/11 BRAGALOT North Padre Island, 972-578-5719, mike@FunBikin. com, FunBikin.com 6/21/11 Rocky Hill Ranch Roundup Smithville, tmbra.org 6/22/11 Bike Clinic Richardson,

214-243-0106, todd@ triplethreattough.com, active. com/triathlon/richardson-tx/ basic-bike-clinic-2011 6/26/11 Urban Assault Ride Austin, 303-408-0747, josh@adventurefit.com, urbanassaultride.com 7/9/11 Peach Pedal Bike Ride Weatherford, TX, 817-598-6275, bbaker@wc.edu, peachpedal. com 7/16/11 Tour the Peanut Country, 11th Annual Bike Ride Gorman, peanutbikeride.com 7/23/11 Tour de Cure Fort Worth Fort Worth, tour.diabetes.org 7/25/11 HHH Training Series Plano, 972-578-5719, mike@bikinmike. com, BikinMike.com 8/6/11 Ring of Fire Ride or Race Luckenbach Fredericksburg, redlicoriceevents.com 8/11/11 Rockwall Rotary’s 24th Hot Rocks Rockwall, rockwallrotary.org/BicycleRace. cfm 8/24/11 Bike Clinic Richardson, 214-243-0106, todd@ triplethreattough.com, active. com/triathlon/richardson-tx/ basic-bike-clinic-2011 8/26/11 Wee-Chi-Tah Trail Races Mountain Bike Race Wichita Falls, 940-322-3223, info@ weechita.org, weechita.org

9/23/11 Iron Butt - 24 Hour Time Trial Glen Rose, Texas, 817-9250158, Dansmark@flash.net, tt24tt.com 9/24/11 Tour de Cure Houston Houston, tour.diabetes.org Texas Shoot-Out 6 Hour Time Trial Glen Rose, Texas, 817-9250158, Dansmark@flash.net, tt24tt.com The Texas Time Trials Sprint Glen Rose, Texas, 817-925-0158, Dansmark@flash.net, tt24tt. com Tin Butt - 12 Hour Time Trial Glen Rose, Texas, 817-925-0158, Dansmark@flash.net, tt24tt. com 10/1/11 Wish 100 Plano, 214-496-5006, EMittendorf@northtexaswish. org, Wish100.org 10/8/11 North Texas Bicycle Rally Roanoke, samuelsellers@ yahoo.com, ntbicyclerally.org Big Bend Adventure Marathon , 972-578-5719, mike@FunBikin.com, FunBikin. com 10/9/11 Texas Fort Tour: 3 Days, 3 Forts Jacksboro, 940-322-3223, info@weechita.org, weechita. org 10/15/11 Bike MS: Valero San Antonio, ms150.org 24 Hours of Rocky Hill Smithville, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com

8/27/11 Hotter’N Hell Hundred Endurance Ride Wichita Falls, 940-322-3223, info@hh100.org, hh100.org

10/16/11 Team LIVESTRONG Challenge Austin Austin, 877-236-8820, teamlivestrong@livestrong. org, teamlivestrong.org

9/22/11 The Tejas 500 Glen Rose, Texas, 817-925-0158, Dansmark@flash.net, tt24tt. com

10/22/11 Pedal 2 Paris Blue Ridge, 972578-5719, mike@FunBikin.com, FunBikin.com

Marathon/Half Marathon 10/1/11 West Texas CrossRoads Marathon and HalfMarathon Odessa, 432-368-2500, marathon@ crossroadsodessa.com , crossroadsmarathon.com 10/15/11 Marathon 2 Marathon and Half-Marathon Marathon, 432-386 4500, info@ marathon2marathon.net , marathon2marathon.net 10/22/11 Frankenthon Monster Marathon Cedar Park, 512444-2800 x8900, frank@ interwoven.com , frankenthon. com 10/23/11 13.1 Marathon Dallas, 131marathon.com 11/13/11 Fort Worth Marathon Fort Worth, 817-731-6276, swsm@sbcglobal.net , fortworthmarathon.org Rock ‘n’ Roll San Antonio Marathon and Half Marathon San Antonio, 800-311-1255, rnrsa@ competitorgroup.com, runrocknroll.com 12/4/11 Dallas White Rock Marathon Dallas, 972-839-3976, marcus@ runtherock.com, runtherock. com

Multisport 5/1/11 9th Annual Cedar Park Swimming Kid’s Triathlon Cedar Park, 512-733-290, 1stvp@cedarparkswimming. org, leaguelineup.com/cptri Cedar Park Swimming Kid’s Triathlon Cedar Park, 512-733-290, 1stvp@ cedarparkswimming.org, leaguelineup.com/cptri Cleburne’s Ironhorse Sprint Tri Cleburne, 817-707-0500, ironjack@ironheadrp.com, ironheadrp.com

Merrell Down & Dirty Mud Run June 5, Cedar Hill, Texas

Remember to wear old clothes for the Down and Dirty Mud Run, featuring both 5K and 10K courses with military-style obstacles, water crossings and, as you can probably guess, plenty of mud. The Texas debut of the race takes place at Cedar Hill State Park, just outside of Dallas. Downanddirtymudrun.com

competitor.com 71

CALENDAR [ south ] INOv-8 CHOOsEs gORE-TEx® BRAND

Historic McKinney Kiwanis Triathlon McKinney, 214405-5092, info@playtri.com, playtri.com

Classic Rock Rotary Sprint Tri Rockwall, 817-707-0500, ironjack@ironheadrp.com, ironheadrp.com

Training for Triathlon Seminar Richardson, 765-532-6932, kristen@ triplethreattough.com, triplethreattough.com

Four States Triathlon Texarkana, 903-748-3265, active.com

5/4/11 Race Day 101 Clinic Plano, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/raceday-101-clinic-2011 5/7/11 Urban Dare Dallas Dallas, kkeefe@urbandare.com, urbandare.com

Inov-8 Terroc 345 gTx® gORE-TEx® Extended Comfort Footwear

Before any GORE-TEX ® footwear finds its way to a shelf, we put it through a rigorous testing regimen that includes a robotic foot that takes up to 200,000 steps while submerged in water. So no matter how rough you plan to be on them, you can bet we’ve been rougher.

WATERPROOF, BREATHABLE COMFORT AND PROTECTION

5/8/11 CB&I Triathlon The Woodlands The Woodlands, parkrec@catw-tx.org, woodlandsevents.com/ woodlands-texas-activities/ leisure-and-relaxation-in-thewoodlands/2010-cb-i-tri.html TriGirl Super Sprint All Women Triathlon Humble, 832-423-4236, idutri2@prodigy. net, trigirlsports.com Skeese Greets Women’s Triathlon New Braunfels, info@highfiveevents.com, skeese.com/pages/Info.html 5/9/11 Beginner Swim Clinic and Underwater Filming Dallas, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/ beginner-swim-clinic-andunderwater-filming-2010 5/14/11 Columbia Muddy Buddy Austin Johnson City, 1-800311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com Paradise Canyon Triathlon Riomedina, 210-912-8874, bbschmidt37@yahoo.com, redemptionrp.com

Experience more

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates

82 Competitor May 2011

5/15/11 Amica TexasMan Triathlon Denton, danejones@verizon. net, texasmantriathlon.com

Event Spot Light

Ranger Triathlon for Kids and Adults Austin, nickbannon@gmail.com, rangertri.com The Buffman and Squeaky Triathlon Lubbock, 877-719-4957, marti@ buffalospringslaketriathlon.com, buffalospringslaketriathlon.com The Dog House Sprint Lubbock, 877-719-4957, marti@ buffalospringslaketriathlon.com, buffalospringslaketriathlon.com Oyster Urban Adventure Race Austin, 877-328-2783, info@tppevents.com, OysterRacingSeries.com 5/17/11 Pure Austin Splash & Dash #2 Austin, info@ highfiveevents.com, highfiveevents.com 5/21/11 TX Sprint Adventure Race, Collegiate & Sprint Nationals #1 Burnet, 972-966-1300, info@terrafirmapromo.com, terrafirmapromo.com Rockin R Toobing Triathlon New Braunfels, 210-912-8874, bbschmidt37@yahoo.com, redemptionrp.com Rockin’ R Tubin’ Triathlon New Braunfels, 210-912-8874, bbschmidt37@yahoo.com, redemptionrp.com 5/25/11 Beginner Swim Clinic The Colony, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/ beginner-swim-clinic-andunderwater-filming-2010 5/28/11 Combat Triathlon Texas City, 832-423-4236, idutri2@prodigy. net, triontherun.com

Racing Humans Conroe, 8324298130, racinghumans@ gmail.com, racinghumans.com

the J Dallas, 817-707-0500, ironjack@ironheadrp.com, ironheadrp.com

Spread Your Wings Adventure Sprint Rocksprings, 512-5765388, robyn@toocoolracing.com, toocoolracing.com

RBM Playtri Festival Triathlon Irving, info@playtri. com, playtri.com/festival_tri. php

5/29/11 The Muddy Outlaw Dash and Chainring Challenge Rocksprings, robyn@toocoolracing.com, muddyoutlaw.com Muddy Outlaw Dash and Chainring Challenge Rocksprings, director@ toocoolracing.com, muddyoutlaw.com 5/30/11 Capital of Texas Triathlon Austin, rick@rbsportsllc.com, captextri.com 6/1/11 General Nutrition Clinic Dallas, 214-876-3572, brett@ triplethreattough.com, active. com/triathlon/dallas-tx/ general-nutrition-clinic-2011 6/4/11 df Ranch Triathlon Sweetwater, fastfeetracing@ aol.com, fastfeetracing.com Kiefer Swim Races Irving, 214-405-5092, info@playtri. com, playtri.com Paddle, Pedal & Pound the Pavement Grapevine, 817-410-3450, cpowell@ grapevinetexas.gov, trigrapevine.com Texas State Championship Sprint Adventure Race Dallas, 972-966-1300, info@ terrafirmapromo.com, terrafirmapromo.com Playtri Festival Open Water Swim Races Irving, info@ playtri.com, playtri.com/ festival_swim.php Playtri Kids Triathlon Irving, 214-405-5092, info@playtri. com, playtri.com 6/5/11 5th Annual Kids Tri at

RMB International Distance and Playtri Sprint Triathlon Irving, 214-405-5092, info@ playtri.com, playtri.com Tejas Triathlon Sugar Land, 713-816-5060, penningtoncsm@gmail.com, out-loud.org Danskin Austin Triathlon Austin, info@danskintriathlon. net, danskintriathlon.net 6/6/11 Tri-Now Kids Summer Camp Little Elm, 214-546-9568, CoachFrank@Tri-Now.com, tri-now.com 6/11/11 15th Annual Metroplex Sprint Tri #1 Grand Prairie, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com River Ranch Super Sprint Martindale, seidelproductions. com 6/12/11 15th Annual Metroplex Sprint Tri #2 Grand Prairie, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com Playtri Dirty Rock Off-Road Triathlon Rockwall, info@ playtri.com, playtri.com/ dirtyrock.php 6/19/11 Lake Pflugerville Triathlon Pflugerville, info@ lakepflugervilletri.com, lakepflugervilletri.com Mansfield Sprint Triahtlon & Kids Tri Mansfield, 817-7070500, ironjack@ironheadrp. com, ironheadrp.com 6/21/11 Pure Austin Splash & Dash #3 Austin, info@

Wounded Warrior Half-Marathon June 12, Las Colinas, Texas

More than 1,200 runners are expected for the half-marathon, 10K and military mile fun run that takes place mostly on the wooded Campion Trails. The event will feature a post-race party with food, drink and live music from country recording artist Dave Roberts, who’s currently stationed in Afghanistan. Proceeds benefit the Injured Marines Semper Fi Fund. Woundedwarriorhalf.com

CALENDAR [ SOUTH ] highfiveevents.com, highfiveevents.com

ironheadrp.com, ironheadrp. com

6/25/11 Tri-Raider Sprint Triathlon Lubbock, 877-719-4957, marti@ buffalospringslaketriathlon. com, buffalospringslaketriathlon. com

Couples Triathlon Austin, 512472-5646, info@highfiveevents. com, couplestri.com

Greater Gator Olympic Triathlon Boerne, 210-9128874, bbschmidt37@yahoo. com, redemptionrp.com 6/26/11 Freedom Triathlon Pearland, info@yfreedomtri.org, yfreedomtri.org Ironman 70.3 Buffalo Springs Lake Lubbock, 877-719-4957, marti@ buffalospringslaketriathlon. com, buffalospringslaketriathlon. com Memorial Hermann Sugar Land Tri Sugar Land, 281-2427700, slfinishlinesports.com 6/27/11 Training for Triathlon Seminar Dallas, 765-532-6932, kristen@triplethreattough. com, triplethreattough.com 6/29/11 Blackland TriathlonTRAINING PROGRAM Dallas & Surrounding area, 214-5469568, CoachFrank@Tri-Now. com, Tri-Now.com Competitive Edge for Endurance Athletes Dallas, 469-362-2554, tommy@triplethreattough. com, active.com/triathlon/ dallas-tx/competitive-edge-forendurance-athletes-2011 7/2/11 TX Sprint Adventure Race #4 Navasota, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com 7/6/11 Open Water Swim Clinic The Colony, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/lewisville-tx/ open-water-swim-clinic-2011 7/9/11 4th Annual Iron Brothers Sprint Tri #1 Grand Prairie, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com 7/10/11 4th Annual Iron Brothers Sprint Tri #2 Grand Prairie, 817-707-0500, ironjack@

84 Competitor May 2011

7/11/11 Beginner Swim Clinic and Underwater Filming Dallas, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/ beginner-swim-clinic-andunderwater-filming-2010

7/31/11 Pionner Power Sprint Triathlon Denton, 214-5029837--, danejones@verizon.net, dallasathletesracing.com Tumbleweed Triathlon Odessa, odessaymca.org/ Triathlon.htm Jack’s Generic Tri New Braunfels, 512-472-5646, info@highfiveevents.com, jacksgenerictri.com

7/13/11 Race Day 101 Clinic Plano, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/raceday-101-clinic-2011

8/1/11 Beginner Tri Training Program Dallas, 765-532-6932, kristen@triplethreattough. com, active.com/triathlon/ dallas-tx/beginner-tri-trainingprogram-us-open-sprint-2011

7/16/11 TX Sprint Adventure Race #5 Burnet, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com

8/7/11 3rd Annual Park Cities YMCA Kids Tri Dallas, 817-707-0500, ironjack@ironheadrp.com, playtri.com/

7/17/11 11th Annual North YMCA Kids Triathlon Dallas, 817-7070500, ironjack@ironheadrp. com, ironheadrp.com

Bridgeland Triathlon Cypress, aaron@onurleft.com, BridgelandTri.com

Disco Triathlon Valley View, danejones@verizon.net, discotriathlon.com River Ranch Triathlon New Braunfels, 830-627-8401, nick@seidelproductions.com, seidelproductions.com Tri-Now Endurance Open Water Swim Challenge Little Elm, 214-546-9568, CoachFrank@Tri-Now.com, Tri-Now.com 7/19/11 Pure Austin Splash & Dash #4 Austin, info@ highfiveevents.com, highfiveevents.com 7/24/11 3rd Annual TriWaco Olympic & Sprint Distance Triathlon Waco, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com Small Texan Triathlon Boerne, 210-843-4234, racedirector@rocketmail.com, brittonbikes.com/hcsa-events/ small-texan-tri/small-txmainpage.htm TriWaco Triathlons Waco, 817-707-0500, ironjack@ ironheadrp.com, triwaco.org/ 7/30/11 Tall City Triathlon Midland, cthomas@midlandymca.org, midlandymca.org

8/8/11 Tri-Now Kids Summer Camp @ Blackland Plano, 214-5469568, CoachFrank@Tri-Now. com, LittleBuggyKidsTri.com 8/10/11 2nd Annual Prairie Trail OffRoad Triathlon Grand Prairie, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com General Nutrition Clinic Dallas, 214-876-3572, brett@ triplethreattough.com, active. com/triathlon/dallas-tx/ general-nutrition-clinic-2011 8/13/11 Gator Bait Triathlon Boerne, 210-912-8874, bbschmidt37@ yahoo.com, redemptionrp.com 8/14/11 24th Annual IRP Wool Capital Triathlon San Angelo, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com 8/16/11 Pure Austin Splash & Dash #5 Austin, info@ highfiveevents.com, highfiveevents.com 8/21/11 Take on the Heat Triathlon The Colony, 214-405-5092, info@playtri.com, playtri.com 8/22/11 Sweet and Twisted Triathlon Spicewood, etruslow@

competitor.com 85

CALENDAR [ SOUTH ] redlicoriceevents.com, redlicoriceevents.com

southplainscollege.edu/ cottoncountry

8/27/11 Clear Lake International Triathlon Clear Lake, 713-8165060, penningtoncsm@gmail. com, out-loud.org

9/20/11 Pure Austin Splash & Dash #6 Austin, info@ highfiveevents.com, highfiveevents.com

8/28/11 11th Annual Tri-Rock Kiwanis Sprint Tri Rockwall, 817-7070500, ironjack@ironheadrp. com, ironheadrp.com

9/21/11 Competitive Edge for Endurance Athletes Dallas, 469-362-2554, tommy@triplethreattough. com, active.com/triathlon/ dallas-tx/competitive-edge-forendurance-athletes-2011

8/29/11 Training for Triathlon Seminar Dallas, 765-532-6932, kristen@triplethreattough. com, triplethreattough.com 9/4/11 Old College Tri Triathlon Denton, danejones@verizon. net, oldcollegetri.com 9/5/11 The Austin Triathlon Austin, 512-472-5646, info@highfiveevents.com, theaustintriathlon.com The Avia Austin Triathlon Austin, 512-472-5646, info@highfiveevents.com, theaustintriathlon.com Blackland Triathlon Plano, 214-546-9568, CoachFrank@TriNow.com, BlacklandTri.com 9/10/11 The Wurst Tri Ever New Braunfels, 210-912-8874, bbschmidt37@yahoo.com, redemptionrp.com 9/11/11 8th Annual PraireMan Half Iron/Aquabike Grand Prairie, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com Lifetime Fitness Indoor Triathlon Plano, indoortri.com Lifetime Fitness Indoor Triathlon Lake Houston, indoortri.com

86 Competitor May 2011

Muddy Outlaw Dash Austin, director@toocoolracing.com, muddyoutlaw.com Open Water Swim Clinic Rockwall, 765-532-6932, kristen@triplethreattough. com, active.com/triathlon/ lewisville-tx/open-water-swimclinic-2011

9/24/11 Kids PlayTri Triathlon at Stonebridge Ranch McKinney, 214-405-5092, info@playtri. com, playtri.com

10/2/11 4th Ironhead Women’s Sprint Triathlon Mansfield, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com

Playtri Kids Triathlon at Stonebridge Ranch McKinney, info@playtri.com, playtri.com/ kidsrace.php

Du the Bear Duathlon Houston, 713-816-5060, penningtoncsm@gmail.com, out-loud.org

Tyler Adventure Sprint Race Tyler, reneauj7@gmail.com, steelsports.net

Trek Women’s Triathlon Austin, 877-221-9665, info@ trekwomenstriathlonseries. com, trekwomenstriathlonseries. com

Playtri Stonebridge Ranch Open Water Swim Races McKinney, info@playtri.com, playtri.com/stonebridge.php Terra Firma Adventure Race Smithville, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com Terra Firma Adventure Race Smithville, 972-966-1300, info@terrafirmapromo.com, terrafirmapromo.com 9/25/11 Houston Triathlon Houston, onurleft.com

Toyota U.S. Open Triathlon Dallas, toyotausopentriathlon. com 10/8/11 Lifetime Fitness Indoor Triathlon Mansfield, indoortri. com 10/15/11 24 Hours of Rocky Hill Smithville, 972-966-1300, info@terrafirmapromo.com, terrafirmapromo.com

Lifetime Fitness Indoor Triathlon Cinco Ranch, indoortri.com

10/16/11 Amica Try Andy’s Tri Sugarland, 281-242-7700, slfinishlinesports.com

Stonebridge Ranch Triathlon Sprint and Olympic Distance Race McKinney, 214-405-5092, info@playtri.com, playtri.com

Monster Two Triathlon Denton, danejones@verizon. net, monstertriathlon.com

9/12/11 Beginner Swim Clinic and Underwater Filming Dallas, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/ beginner-swim-clinic-andunderwater-filming-2010

Dilloman Triathlon Spicewood, rick@rbsportsllc. com, dillomantri.com

9/17/11 Lifetime Fitness Indoor Triathlon Colleyville, indoortri. com

9/28/11 Race Day 101 Clinic Plano, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/raceday-101-clinic-2011

SPC Cotton Country Sprint Triathlon Levelland, 806-716-2236, www2.

10/1/11 The Kerrville Triathlon Festival Kerrville, 512-4725646, info@highfiveevents. com, kerrvilletri.com

Playtri/RBM Stonebridge Ranch Triathlon McKinney, info@playtri.com, playtri.com/ stonebridge.php

10/22/11 Bastrop Lost Pines Triathlon Bastrop, 210-912-8874, bbschmidt37@yahoo.com, redemptionrp.com 10/30/11 Monster One Triathlon Keller, danejones@verizon.net, monstertriathlon.com 11/6/11 Iron Star Triathlon Montgomery, 713-816-5060, penningtoncsm@gmail.com, out-loud.org

CALENDAR [ south ] 11/13/11 4th Annual Bronda’s Run/ Bike Duathlon Ft. Worth, 817-707-0500, ironjack@ ironheadrp.com, ironheadrp. com 11/14/11 Beginner Swim Clinic and Underwater Filming Dallas, 765-532-6932, kristen@ triplethreattough.com, active. com/triathlon/dallas-tx/ beginner-swim-clinic-andunderwater-filming-2010 11/19/11 The Dirty Du Smithville, 512472-5646, info@highfiveevents. com, dirtydu.com 11/20/11 Natural Bridge Caverns Duathlons San Antonio, 210-912-8874, bbschmidt37@ yahoo.com, redemptionrp.com

Outdoors 9/10/11 Women’s Race Cedar Park, 972.966.1300, info@ terrafirmapromo.com, terrafirmapromo.com

88 Competitor May 2011

10/2/11 T-Mobile City Chase presented by Blackberry Austin, 312-850-8166, usa@ citychase.com, citychaseusa.com

Rise and Shine Rise School 5K Walk and Run Houston, riseschool.org/houston

Running

Sprint for Life Houston, 713792-2765, mdanderson.org/ Featured_Sites/Sprintforlife/

5/1/11 Back to Basics Burleson, rawrunner@juno.com, burlesonrunnersclub.com

Arlington Highlands 5K Run & SpringFest Arlington, 214339-7867, info@dfwruns.com, highlandsrun.com

Germanfest 5K/15K Muenster, runontexas.com

Urban Dare Dallas Dallas, 202-285-4510, kkeefe@ urbandare.com, urbandare.com

Heels and Hills Half Marathon Irving, 214923-6282, registration@ heelsandhills.com, heelsandhills.com 5/7/11 Buffalo Boogie Fort Worth, 817-551-8060, marsha. mclaughlin@alconlabs.com, buffaloboogie.com

5/14/11 Hugh Haynes Memorial HSB Canyon Runs Slaton, randyholloway@sbcglobal.net, wtrc.tripod.com Take Steps for Crohn’s & Colitis - Houston Houston, cctakesteps.org

Run For Sarah North Richland Hills, info@dfwruns.com,

Dougmcbee@sbcglobal.net, beachtobayrelay.com/

5/15/11 25th Annual JCC Bagel Run Dallas, 214-739-2737, jmize@ jccdallas.org, jccdallas.org or runontexas.com

Columbia Muddy Buddy Nashville Ashland City, 1-800-311-1255, muddybuddy@ competitorgroup.com, muddybuddy.com

Plano Pacers’ Prediction Run Plano, runontexas.com

Ringling Bros. Red Nose Run Dallas, 214-339-7867, info@ dfwruns.com, dfwrednoserun. com

5/18/11 Warrior Dash Roanoke, warriordash.com 5/21/11 Navarro Education Foundation 5K Waddle and Run Geronimo, 830-556-9075, muellers2003@aol.com, nisd. us/Foundation

Komen Tyler Race for the Cure Tyler, ww5.komen.org

Take Steps for Crohn’s & Colitis - San Antonio San Antonio, cctakesteps.org

TX State Championship Sprint AR #1 & Collegiate Nat. Championship & Sprint Course Nat. Championship Burnet, 972-966-1300, info@ terrafirmapromo.com, terrafirmapromo.com

Lone Star Stampede 5k Houston, houstontexasexes@ alumni.ut,

The West Fork River Run Fort Worth, 817-999-6774, joeybain@1scom.net, lwchurch.us

Beach To Bay Relay Marathon Corpus Christi, 361-881-6166,

Vern’s No Frills 5K Georgetown, 512-724-3774, nofrills5k@yahoo. com, 5/25/11 Ranger Stampede 5K Run/ Walk Austin, nick.bannon@tsd. state.tx.us, runtex.com 5/26/11 Firemen’s Run Ft. Worth, 817213-4567, runtimeracingservices. com

5/28/11 Spread Your Wings Adventure Race Rock Springs, runtex.com

Plano Pacers May Day Run Plano, runontexas.com

The Original Mud Run Houston, info@ theoriginalmudrun.com, theoriginalmudrun.com/ 5/30/11 Memorial 5K N 1 Mile Walk Fort Worth, info@fwrunners. org, fwrunners.org 6/4/11 DRC Bloomin’ 4 Miler Dallas, runontexas.com Run the Rails Saginaw, runtimeracingservices.com Take Steps for Crohn’s & Colitis - Austin Austin, 713572-2232, cctakesteps.org Take Steps for Crohn’s & Colitis - Galveston Galveston, cctakesteps.org TX State Championship Sprint AR #2 Dallas, 972-9661300, info@terrafirmapromo. com, terrafirmapromo.com TX Sprint Adventure Race #2 Dallas, 972.966.1300, info@ terrafirmapromo.com, terrafirmapromo.com

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CALENDAR [ SOUTH ] 6/5/11 2 Hour Track Relay Burleson, rawrunner@juno.com, burlesonrunnersclub.com Merrell Down & Dirty Mud Run Dallas Cedar Hill, downanddirtymudrun.com 6/11/11 Komen North Texas Race for the Cure Plano, ww5.komen.org 6/11/11 Fight for Air Climb Ft. Worth, ftworthevents@breathehealthy. org 6/12/11 Wounded Warrior Half Marathon Las Colinas, woundedwarriorhalf.com 6/15/11 Run Clinic Plano, 214-287-6613, kevin@triplethreattough.com, active.com/running/plano-tx/ run-clinic-2011 6/18/11 Dadfest Richardson, 972-2352513, lewis.george@mellew.com, dadfest.com TX State Championship Sprint AR #3 Huntsville, 972-966-1300, info@terrafirmapromo.com, terrafirmapromo.com TX Sprint Adventure Race #3 Huntsville, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com 6/19/11 Gator Bait Trail Run Huntsville, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com 6/21/11 Fight for Air Climb Fort Worth,ftworthevents@ breathehealthy.org 6/25/11 DFW Get Your Rear in Gear 5K Fort Worth, getyourrearingear. com Keep Austin Weird 5K Austin, 512-524-2953, info@bounceaustin.com, keepaustinweirdfest.com Plano Pacers Millet Mile & 5K Plano, runontexas.com 6/26/11 3 Amigos 4 Milers Fort Worth, info@fwrunners.org, fwrunners. org 7/2/11 DRC Independence 5K/10K Dallas, runontexas.com

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TX State Championship Sprint AR #4 Spicewood, 972-966-1300, info@ terrafirmapromo.com, terrafirmapromo.com 7/3/11 Magnolia Hill Trail Run Navasota, 972.966.1300, info@terrafirmapromo.com, terrafirmapromo.com 7/4/11 4 for the 4th Corpus Christi, julie.ccrunner@gmail.com, corpusroadrunners.com 41st Annual Firecracker Run Brownfield, wtrunning. com/?p=231 Fireworks 1K & 5K Mckinney, runontexas.com 7/10/11 Too Hot To Handle 5K & 15K Dallas, 214-3936972x104, toohottohandle@ runontexas.com, runontexas. com/TempPages/Events/ TooHot2010/toohotinfo.htm 7/12/11 Plano Pacers’ Prediction Run Plano, runontexas.com

742-2907, wtrc.tripod.com/ races.html 8/14/11 The Hottest Half Dallas, 972-235-2513, lewis.george@ mellew.com, hottesthalf.com Watermelon Run N Relay Fort Worth, info@fwrunners.org, fwrunners.org 8/17/11 Half Marathon Training Program Dallas & Surrounding area, 214-546-9568, CoachFrank@Tri-Now.com, Tri-Now.com 8/20/11 Vern’s No Frills 5K Georgetown, nofrills5k@ yahoo.com, 8/28/11 NOCC Balance 5K Austin, 512524-2953, info@bounceaustin. com, Wee-Chi-Tah Trail Races - 10K and half marathon Wichita Falls, 940-322-3223, info@weechita.org, hh100.org

7/16/11 Lady of the Lake Run Relays Dallas, ladyofthelakerelays.com

8/31/11 Run Clinic Plano, 214-2876613, kevin@triplethreattough. com, active.com/running/planotx/run-clinic-2011

Vern’s No Frills 5K Georgetown, nofrills5k@ yahoo.com,

9/3/11 DRC Breakfast Bash Dallas, runontexas.com

7/17/11 High Noon Shootout Fort Worth, info@fwrunners.org, fwrunners.org

9/5/11 Labor Day 15K & 5K Fort Worth, info@fwrunners.org, fwrunners.org

7/30/11 Mosquito Chase Run Clute, 800-371-2971, buzz@ mosquitofestival.com, mosquitofestival.com

Labor of Love Run Mckinney, runontexas.com

Plano Pacers Children’s Charities Run 5K Plano, runontexas.com 8/6/11 DRC Cross Country Relay Dallas, runontexas.com McKinney Historical Run McKinney, 214393-6972x104, learj@ wetimeraces.com, runontexas.com/ TempPages/Events/ McKinneyHistorical2010/ McKinneyHistorical2010.htm 8/9/11 Plano Pacers’ Prediction Run Plano, runontexas.com 8/13/11 Hot Dam Run Lubbock, 806-

Little Buggy Kids Tri @ Blackland Plano, 214-5469568, CoachFrank@Tri-Now. com, Tri-Now.com 9/10/11 Shallowater Stampede Shallowater, 806-799-4473, wtrc.tripod.com/races.html 9/11/11 Lonestar Rogaine Championship Mountain Home, director@toocoolracing. com, toocoolracing.com 9/17/11 The Original Mud Run Austin, info@theoriginalmudrun.com, theoriginalmudrun.com/ Urban Dare San Antonio San Antonio, 202-285-4510, kkeefe@urbandare.com, urbandare.com

KARA GOUCHER

Supermom

Photo by Lester Cacho

Follow Kara’s quest to the Olympics while she juggles new life challenges.

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4/21/11 1:36 PM

The Long Run By scott Jurek

Eating on the Run:

s avid runners, most of us know that we should ingest carbohydrates when we complete training runs longer than 90 minutes or compete in longer races, from the 15K to an ultramarathon. But how much is too much or not enough?

While debate exists over how carbohydrates affect the body, the scientific theory I tend to side with these days is the central governor theory, or what happens to the central nervous system when we eat carbohydrates. When we run for longer than two hours at race pace, our bodies must use both stored fat and carbohydrates, or glycogen, for fuel.

Unfortunately, glycogen reserves last for only 60 to 90 minutes; after that, the body turns to stored fat. To fend off fatigue, the nervous system needs glucose to keep stimulating and firing the muscles, otherwise performance suffers; on the extreme end, we bonk and see stars. Our bodies can be trained to burn fat while running at fast paces, but at some point, carbohydrates are needed to give the nervous system a jolt.

Now that it’s understood why it’s necessary to take in carbohydrates while running, it’s back to the main question: How many? The No. 1 factor in determining how many carbohydrates an endurance athlete should eat while running is body mass—that’s right, step on the scale and the question will be answered.

To put it simply, the heavier the runner, the more glucose he needs

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to fuel his muscles and vice versa.

Don’t try to eat the same amount on the run as your smaller or larger training partner.

Over the years, with trial and error and plenty of research on carbohydrate intake, I have found the following formulas work for almost all endurance athletes: Body weight in kilograms (BW in lbs/2.2) X 0.7 = grams of carbohydrates per hour Body weight in kilograms (BW in lbs/2.2) X 1.0 = grams of carbohydrates per hour These two formulas will calculate a high end and a low end to yield a range for appropriate hourly carbohydrate intake while training or racing.

The range can be adjusted based on individual differences and effort level. For efforts lasting 90 minutes to three hours, where a majority of the effort is at lactate threshold (85 to 90 percent of maximum effort) or 10K to 15K race pace, I recommend using the lower end of the range. For longer efforts lasting three hours or more, where a majority of the effort is below lactate threshold, use the upper end of the range. As the effort level goes up, most runners find it harder to ingest carbohydrates at the upper end

of the range due to decreased blood flow to the digestive system. The key point is to experiment with the range and find out what amount works best for you, your effort level and the duration of the race or training run.

It’s time to put the results from above to use: Find out how many grams of carbohydrates are in your favorite running foods—whether they are sport foods, such as gels or sports drinks, or good old-fashioned whole foods. On training runs, practice taking the recommended amount of carbohydrates in regular 20- to 30-minute intervals so that the nervous system receives a steady flow of glucose throughout the hour.

The first carbohydrates can be taken right before the run or 20 to 30 minutes into the run. The most important aspect is that carbohydrate intake should be steady and consistent. Don’t wait until you feel hungry or see stars before carbing up because by then it’s too late. As the old saying goes, “Eat early and eat often!”

Based in Boulder, Colo., Scott Jurek is a seven-time winner of the Western States 100-mile trail run. Read more from Scott at Competitor.com.

Photo by Brad Kaminski

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How Much is Enough?