RaceCenter Northwest Magazine - August/September 2014

INSIDE DESTINATION METHOW VALLEY

AUGUST SEPTEMBER 2014

GO THE

DISTANCE Find a new race distance that’s right for you

Eat healthy on the road The birth of a running shoe ­— behind the scenes Northwest triathletes with Olympic-sized dreams

Oregon’s Stephanie Howe en route to winning this year’s prestigious Western States 100-mile Endurance Run in June.

37th Annual Running KAISER PERMANENTE

Napa Valley Marathon March 1, 2015

www.napavalleymarathon.org

Try our NEW freshly squeezed juices today!

Start

A female competitor makes her way towards the base of Mt. Bachelor in the heart of the Cascades during the 2014 Pacific Crest Long Course Triathlon on June 28 in Central Oregon.

PALOMA AYALA

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August/September 2014 racecenter.com

FEATURES

Table of Contents

28 NORTHWEST

TRIATHLETES WITH

OLYMPIC-SIZED DREAMS

Shannah Werner

30

FIND A NEW DISTANCE

Scott Lommers

32 DESTINATION:

METHOW VALLEY

Shannah Werner

DEPARTMENTS & COLUMNS 10

FROM THE EDITOR

12

BRIEFS

17

TRAINING TOOLBOX

Adnan Kadir

18

NOTES FROM USATF OREGON

Jonathan Marcus

20 FUEL

Stephanie Howe, MS

22 MAXIMUS

Max King

24

THE DIRT

Jeff Browning

34

EVENT CALENDAR

ON THE COVER: RaceCenter nutrition columnist Stephanie Howe made the jump from cross country skiing to ultra running and she’s quickly become one of the most talented athletes in the sport. Stephanie was this year’s women’s champion at the Western States 100-mile Ultra Marathon, covering the distance in 18 hours, 1 minute and 42 seconds for 18th place overall. PHOTO: Glenn Tachiyama Photography ABOVE: Hood River’s Erin Jones is one of two local athletes profiled in this issue with dreams of making it to the Olympics in the sport of triathlon – page 28. PHOTO: Mario Cantu / CIMAGES ABOVE: The Sun Mountain 50-mile and 50K are just two of a handful of races held each year in the spectacularly beautiful Methow Valley region of Washington, which is featured as our Northwest destination in this issue – page 32. PHOTO: Glenn Tachiyama Photography

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August/September 2014 racecenter.com

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August/September 2014 Volume 22, Issue 4 4836 SW Western Avenue Beaverton, Oregon 97005 PHONE (541) 617-0885 FAX (541) 610-1636

Visit any of our

EMAIL brook@racecenter.com

LOCALLY OWNED

Jamba Juice® locations:

WEB racecenter.com

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Cascade Station 10131 NE Cascade Parkway, Portland, OR Clackamas Town Center 12000 SE 82nd Ave., Portland, OR

EDITOR Brook Gardner

Gateway 1307 NE 102nd Ave., Portland, OR

GRAPHIC DESIGN Goodeye Creative

COPY EDITOR Adnan Kadir ART DIRECTOR Jeff Browning

Lloyd Center 1210 Lloyd Center, Portland, OR

PUBLISHERS Carol & Jon Atherton

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Washington Square Mall 9473 Washington Square Rd., Tigard, OR Bridgeport 7136 SW Hazel Fern Rd., Tigard, OR Nyberg Woods 7137 SW Nyberg St., Tualatin, OR

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ADVERTISING DIRECTOR Brook Gardner

Contributing Writers Chris Bagg, Jeff Browning, Dave Campbell, Craig Dean, Tim Dooley, Matt Hart, Stephanie Howe, MS, Adnan Kadir, Max King, Ruggero Loda, Scott Lommers, Richard Lorenz, Jonathan Marcus, Brian O’Connor, Shannah Werner

Contributing Photographers Andy Atkinson, Dina Boswell, Dan Campbell, Steve Dipaola, Win Goodbody, Pat Malach,

Woodburn Premium Outlets 1001 Arney Rd., Woodburn, OR

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Cedar Hills Crossing 2919 SW Cedar Hills Blvd., Beaverton, OR Tanasbourne 18021 NW Evergreen Pkwy, Beaverton, OR Murray Scholls Town Center 14700 SW Murray Scholls Dr., Beaverton, OR Orenco Station 7204 NE Cornell Rd., Hillsboro, OR

CORVALLIS/EUGENE

9th & Garfield 1580 NW 9th St., Corvallis, OR Corner Stone Center 1005 Green Acres Rd., Eugene, OR

BEND

Forum 2680 NE Highway 20, Bend, OR Cascade Village 63455 N. Highway 97, Bend, OR

VANCOUVER

Columbia Crossing 16501 SE Mill Plain Blvd., Vancouver, WA Vancouver 8101 NE Parkway Dr. #6, Vancouver, WA

8

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From the Editor

TM

EXPERIENCE THE

CLIFTON AND OTHER HOKA ONE ONE RUNNING SHOES AT THESE RETAILERS: Foot Traffic foottraffic.us

Athlete’s Lounge

The Hay’s In The Barn Race morning came early, and despite the pre-dawn setting on my alarm clock, I jolted awake well before it was set to ring. As the sun rose over the city of Portland on that early October morning in 1997, I was an absolute mess of emotions. My gut turned from the nerves that bit into every inch of my body, not to mention the larger-than-average helping of pasta the night before. Two cups of coffee and a peanut butter and jelly sandwich topped off the tank and it was time to head to the starting line.

As the national anthem rang through the streets of downtown and those around me smiled and exchanged friendly banter with those next to them, I stood in silence. When I’m nervous or under a lot of anxiety, I yawn — a lot. The guy next to me asked if I had slept much. I calmly answered yes, but I knew that no amount of sleep could curb my butterflies and those annoying yawns.

The gun went off and I finally felt the tension melt, my heart rate increase and my yawns give way to heavy breathing and beads of sweat by mile two.

The months of training leading up to that memorable day were filled with anxiety, tremendous highs and feelings of achievement, and lows accompanied by self-doubt. A cold one week and a back spasm another had left my training log with some gaping holes, which only made me question

athleteslounge.com

my training even more. However, as marathons go, this one

Shortt Supply

of the negative thoughts that had filled my head before the

(my first) went exactly to plan - and left me feeling silly for all

shorttsupply.com

event. My only regret was not following my own game plan

The Balanced Athlete

gummy bears at the mile 22 aid station were not as easy

thebalancedathlete.com

Super Jock N Jill superjocknjill.com

Fleet Feet Sports fleetfeetsports.com

D BOSWELL PHOTOGRAPHY

CRAZY DOES

of eating only foods I had trained with over the summer. The to chew as I had anticipated and I ended up choking and coughing for about a mile.

One giant blister, a finisher medal, space blanket, banana and bagel capped off what was likely one of the most memorable, yet feared, days of my life.

I’ve done dozens of races since then, and without fail, my training regimen always seems to get derailed by one ailment or another, family commitments or burnout. However, those feelings of self-doubt and negativity all seem to dissipate quickly once the gun goes off. In recent years, as my kids have gotten older and I’ve become a bit less of a competitor and more of a “participant,” I’ve tried to enjoy every race experience no matter how prepared I may or may not be for the miles ahead.“The hay’s in the barn,” as the old saying goes. So no matter how much you fret in the days leading up to race day, it’s always comforting to know that the hard part is done and the fun of the race experience is what lies in front of you.

A new kind of crazy has arrived.

The Clifton.

I hope you’re having a great summer and enjoying all that the Pacific Northwest has to offer whether that’s 24-hour relays, mountain biking excursions, or high mileage weeks for a fall marathon. Some say it’s about the destination, yet others say it’s all about the journey.

I’ll take both.

See you at the races!

Kind Regards,

hokaoneone.com

10

August/September 2014 racecenter.com

Brook Gardner brook@racecenter.com

BUT THEN THEY HELD ONE FOR THE FIRST TIME AND WERE AMAZED. IT’S CRAZY LIGHT. THEN THEY RAN IN IT. AND IT’S CRAZY FAST. THE WORD OF MOUTH SPREAD L I K E WILDFIRE. ULTRA MARATHONERS BEGAN TO RUN IN AND WIN IN THEM. BLOGGERS TWO GUYS GIVING UP T H E I R D I S T I N G U I S H E D C A R E E R S AT S H O E M A N U FA C T U R I N G G I A N T S T O HOLE AWAY IN THE ALPS DEVELOPING A REVOLUTIONARY RUNNING SHOE. AND IT WAS. THEY MADE CRUDE PROTOTYPES

BY HAND. SHAVING AWAY AT THE FOAM SOLE WITH A SANDER AFTER EVERY R U N D O W N T H E M O U N TA I N . T U N I N G THE RIDE LIKE ARTISTS. MEASURING E V E R Y A D J U S T M E N T I N T H E W AY I T FELT INSTEAD OF LETTING A COMPUTER S I M U L AT E I T F O R T H E M . U S I N G N E W LIGHTER FOAM, A META ROCKER AND LOW

BEGAN WRITING ABOUT THEM. MAGAZINES BEGAN FEATURING THEM. BUT IT’S ALWAYS BEEN THE LETTERS FROM RUNNERS THAT A F F I R M O U R C R A Z Y S T O RY B E S T. T H E Y E X P R E S S E D T R U E G R AT I T U D E F O R T H E PRODUCT. SAYING THAT WE HELPED THEM B E A B L E T O D O M O R E O F W H AT T H E Y L O V E D M O S T. R U N N I N G . W E L L , T H AT ’ S ALL THE VALIDATION WE NEEDED. OUR JOURNEY HAS JUST BEGUN. AND SO SHOULD YOURS. FROM 100 MILES TO YOUR FIRST, THERE’S NOTHING YOU CAN’T ACCOMPLISH IF YOU’RE CRAZY ENOUGH TO THINK YOU CAN.

DROP GEOMETRY DESIGN, THE IDEA OF MAXIMUM CUSHIONING WITH INCREDIBLE STABILITY WAS REALIZED. THE HOKA ONE ONE WAS BORN. OF COURSE, AT FIRST, THE RUNNING INDUSTRY, WELL, LAUGHED. THEY THOUGHT WE WERE CRAZY TO I N V E N T A N OV E R S I Z E D R U N N I N G S H O E .

hokaoneone.com

A new kind of crazy has arrived. The Clifton.

Briefs TOP WOMEN 1. Celeste Morton, Bend, OR................................. 2:40:08 2. Kat Smith, Talent, OR........................................... 2:41:45 3. Hortense Everett, Boise, ID.................................. 2:42:16 Olympic Duathlon TOP MEN 1. Sean Campbell, Klamath Falls, OR.................. 1:50:50 2. Ron Thomasson, Longmont, CO...................... 1:52:46 3. Adrian Olmstead, Lake Oswego, OR.............. 1:52:51 TOP WOMEN 1. Diane Smith, Hillsboro, OR ................................. 2:07:00 2. Angela Allen, Portland, OR................................ 2:09:56 3. Emily Coleman, Ashland, OR............................ 2:11:07

Sonia Tonnemaker from Royal City, WA rolls past a mountain lake along the Cascade Lakes Scenic Byway during the 2014 Pacific Crest Long Course Triathlon.

PHOTO: PALOMA AYALA

Pacific Crest 2014 Brings Thousands to Central Oregon

Multi-sport www.aasportsltd.com/pacificcrest

annual Chris Miller Memorial Steens Rim Run & Walk occurs August 2. The race starts at an

as Pacific Crest. This year’s events included a long

elevation of 7,835 feet and finishes above

course triathlon, endurance duathlon, mara-

9,700 feet. If you have the wherewithal to

thon (BAA Boston qualifier), half marathon, and

take in the views between lung-searing

Olympic-distance triathlon and duathlon. Also on

breaths you’ll see some of the most spec-

tap again this year were the multi-distance non-

tacular scenery the Pacific Northwest offers.

competitive bike Tour de Crest, three separate

The 10K course follows the east rim of the

kids events, and 5K and 10K run/walks.

Steens Mountain, passing the headwaters of

TOP WOMEN 1. Angie Roane, West Linn, OR.............................. 1:28:22 2. Charmion Freifeld, Bend, OR............................. 1:32:40 3. Janelle Ralph, Gold Hill, OR............................... 1:34:29 Olympic Triathlon TOP MEN 1. Daniel Hough, Portland, OR.............................. 2:15:11 2. Michael Ingardia, San Jose, CA....................... 2:17:56 3. David Gettle, Weiser, ID...................................... 2:19:15

August/September 2014 racecenter.com

The event is moving to the Sunday prior to Labor Day this year to avoid competing with the newly-announced Seattle Seahawks 5K Run/ Walk on that Monday. A 4-Mile Run and a Kids Run are also options on this full day of athletics.

Run / 08.31.2014 www.labordayrun.com

both Fish Creek and the Little Blitzen. Plan on camping, or look into the small, character-rich town of Frenchglen for accommodations.

Run / 08.02.2014 www.steensrimrun.com

Run or Dye this Summer Become a rainbow of color at one of the Run or Dye fun run or walk events. This year the series returns to Oregon with an August 8th

The Overlake Medical Center Labor Day Half offers one of the flattest half marathon courses found in the Northwest.

PHOTO: © 2013 EVAN PILCHIK PHOTOGRAPHY

event in Eugene and a September 13th event in Portland. The 5K event has become all the craze of late, as participants wear all white, or costumes, and expect to become a living, breathing, Jackson Pollock-esque masterpiece.

As the event promoters put it, “...you become part of the rainbow. As you run/ walk/dance through the course, you’ll get showered in safe, eco-friendly, plant-based colored cornstarch at every kilometer…turning you into a Technicolor canvas of fun!”

Participate as an individual, or get a team of 4 or more together and prance through the course together.

Run / 08.08.14 & 09.13.14 www.runordye.com

Labor Day Half is Moving, and Fast Looking to PR your Half Marathon this season?

Consider the 2014 Overlake Medical Center Labor Day Half on Sunday, August 31. The course

12

of elite racers on hand to keep your pace high.

event is one for the bucket list of those seek-

three-day Pacific Northwest staple event known

TOP WOMEN 1. Karla Hoggard Oregon City, OR...................... 3:16:00 2. Victoria Haynes Jacksonville, OR..................... 3:22:42 3. Eva Martushev Portland, OR............................. 3:47:00 Half Marathon TOP MEN 1. Rob Russell, Redmond, OR................................ 1:17:47 2. Jeff Oswalt, Spokane, WA.................................. 1:18:13 3. Robert Girt, Eugene, OR..................................... 1:22:57

Marathon Championships, which means plenty

Take on the Steens Mountains this Summer,

ing out unique and challenging events. The

TOP WOMEN 1. Laura Wiley 4:47:29 Beaverton, OR 2. Kasia Hoover 3:03:23 Hermiston, OR 3. Lisa Marin 5:25:56 Anchorage, AK Marathon TOP MEN 1. Larry Sanderson, Los Altos, CA.......................... 3:01:55 2. Andrew Stone, Roseburg, OR........................... 3:15:00 3. Conrad Ball, Boise, ID 3:15:59

serves as the Pacific Northwest Track & Field Half

arguably the toughest 10K in Oregon. This

ance athletes descend on Central Oregon for the

TOP WOMEN 1. Mackenzie Madison, Springfield, OR............... 4:42:48 2. Jennifer Luebke, Bend, OR................................ 4:46:46 3. Anne Heiner, Portland, OR................................. 5:12:18 Endurance Duathlon TOP MEN 1. Michael Brink, Nampa, ID.................................. 4:30:45 2. Steve McDuffie, Richland, WA.......................... 4:40:28 3. Richard Montgomery, Corvallis, OR................. 4:54:30

of cumulative elevation gain/loss. This race also

Steens 10K, A Must on Your Race Bucket List

Each year, thousands of multi-sport and endur-

Long Course Triathlon TOP MEN 1. Matt Lieto, Bend, OR........................................... 4:05:39 2. Andrew Drobeck, Missoula, MT......................... 4:06:06 3. Kevin Everett, Boise, ID........................................ 4:08:18

is one of the flattest around with only 130 feet

Lake Chelan Marathon on Pace to Host Record Field Over the past few years, the Lake Chelan Shore to Shore Marathon, Half-Marathon, and 10K has grown in size from 150 participants to what organizers project will be over 800 runners for this year’s race, which is set for September 6.

The point-to-point course showcases views of the Cascade Mountain Range and lakeside vineyards while following the shoreline of beautiful Lake Chelan. The marathon is a Boston Qualifier and all races will feature chip timing this year - a first for the event. Fittingly, packet pickup and the pre-race dinner will be held at Vin du Lac Winery in Chelan.

Run / 09.06.2014 www.lakechelanmarathon.com

Stephanie Howe

GLENN TACHIYAMA PHOTOGRAPHY

2014 Western States 100 Champion

GLENN TACHIYAMA PHOTOGRAPHY

Congratulations!

Max King

2014 Western States, 4th Place 100 Mile Debut

Briefs Run the Volcano

for you mountain and wilderness lovers. Yel-

and scenic countryside serves as the gate-

The Volcanic 50, put on by Go Beyond

lowstone National Park is less than 70 miles

way to Mt. Rainier National Park so expect to

Racing on September 6, will circumnavigate

away, so consider taking an extra couple days

be visually entertained as you put your mind

Mt. St. Helens. This rugged and challenging

for Geysers, Bison, and Bears — Oh my!

and body to the test.

Multi-sport / 09.13-14.2014 www.aasportsltd.com/blackdiamond

50K course is run entirely on single-track trails,

“The Bozeman Marathon has nothing but

all but 4.5 miles are run on the Loowit Trail.

absolute stunning views along the entire course.

Participants can expect to travel over lava

We really worked hard on planning the routes

and pumice fields, cross rivers, through the Mt

so runners would have the best views possible,”

St Helens National Volcanic Monument blast

comments race director Casey Jermyn.

Run / 09.07.2014 www.bozemanmarathon.com

zone, as well as dense forest. The race course involves ~7400 ft of elevation gain and loss and is part of the Northwest Mountain Trail Series. The race starts at Marble Mountain Sno-Park, a two hour drive from Portland and

Black Diamond Triathlon, Duathlon, and Half Marathon

Running is Boring Texas has Paris, Georgia has Rome, and Oregon has Boring. This September, Boring will introduce its inaugural Boring Marathon, Half-Boring Half-Marathon, and Near Boring 8K races. The races start at Barlow High and take place on September 14, 2014. The

four hours from Seattle.

Run / 09.06.2014 www.gobeyondracing.com

The Black Diamond Sports Weekend is

courses head toward town, are relatively flat,

a two-day event that takes place about

and are partially run on the Springwater Trail.

45 miles Southeast of Seattle the weekend

Bozeman to Boston with Stunning Views

located five miles north of Enumclaw, Wash-

Boring is 25 miles outside Portland, Oregon.

Run / 09.14.2014 www.boringmarathon.com

of September 13-14. The Nolte State Park is ington, at the western edge of the Cascade

The Bozeman Marathon and Half Marathon

Mountains and plays host to the events

is on, slated for September 7. The Marathon is

which include a Long Course Triathlon and

a Boston qualifier that boasts picturesque

Endurance Duathlon on Saturday, and an

views and terrain that takes you past farms,

Olympic Triathlon & Duathlon, Sprint Distance

across rivers, and through the Gallatin Gate-

Triathlon, and Tri-iT Triathlon as well as a Half

way Valley, finishing up at downtown’s Main

Marathon Run/Walk on Sunday. There is liter-

Street. This is one of those destination events

ally something for everyone. The beautiful

Go Big, or Go Bigger — Buckle The Leadman Triathlon is back in Bend, Oregon for the third year this Fall. Earn your Leadman Tri Buckle at one of two distances, the 250 or the 125. Time requirements determine whether you can don the large or smaller buckle. Anyone completing the race in under 11 hours at the 250 distance earns the small

9am - Sunday, Oct. 19th 2014 •Humboldt Redwoods State Park, Northwestern California •Avenue of the Giants Paved, Shaded, and Fast •Certified and Sanctioned Boston Qualifier •USA Track & Field Pacific Assoc.

Half Marathon Championship in all divisions •$2900 prize money, Half Marathon to USA Track & Field members only •$100 prize money for 1st Woman & 1st Man in Marathon •Beautiful commemorative awards in all races •Race T-shirts with original wildlife art

WWW.REDWOODSMARATHON.ORG

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August/September 2014 racecenter.com

Marathon

Half Marathon & 5K PRESENTED BY SIX RIVERS RUNNING CLUB

this event as well, sub 5:15 and sub 4:30. Additionally, new this year is the Leadman 85, a 1K swim, 75K bike, and 8K run.

The swims occur in Cultus Lake, the bike winds through the mountain roads ascending and descending beautiful Mt Bachelor, and the run traverses Tetherow Golf Course and finishes at NorthWest Crossing.

Triathlon / 09.20.14 www.leadmantri.com

USATF 50K National Championships heads to Flagline Trail Fest The fourth running of the Flagline 50K will be held September 21, 2014. This year the race will serve as the USATF National Championships.

The course traverses the Oregon high country through nordic trails, dirt roads, single-track, and creek crossings. Along the forested route participants will be treated to spectacular buckle, while anyone able to go sub-9 on this challenging course earns the right to wear the large buckle. The 250 consists of a 5K swim, 223K ride, and 22K run. The course is hilly and the views spectacular. The Leadman 125 is a

The Leadman Triathlon returns to Oregon on September 20 and will include a new 85K distance this year.

PHOTO: Life Time

views of the local mountain ranges including Mt. Bachelor, Three Sisters, and Broken Top. The race elevation bounces between 5,800 and about 7,000 feet. The event is also the last stop

2.5K swim, 106K bike, and 12K run, participants

of the Oregon Trail Ultramarathon Series. For

have two buckle-earning opportunities on

those who want to experience the beautiful Continued on P16

Do what makes you smile!

2014 SATURDAY SEPT 6TH

Custom necklace for all half marathon finishers Great post-race festivities

A portion of proceeds benefits

Fabulous goody bag

Registration Open Now www.happygirlsrun.com

August/September 2014 racecenter.com

15

Briefs trails above Bend, Oregon at a more palatable distance, the Flagline Trail Fest will also include an Alpine Half Marathon.

Run / 09.21.2014 www.flaglinetrailfest.com

Silverton, Oregon, located on the eastern edge of the Willamette Valley and tucked in the foothills of the Cascade Range, is the site for what’s becoming a destination race

Tough Mudder Gets Portland and Seattle Dirty

for runners of various skill levels — the Silver

Scattered around hundreds of acres of rough and rugged Oregon farmland, Tough Mudder Portland features some of America’s most treacherous terrain. The course is 10-12 miles of quicksand-like mud pits, calf-crushing climbs and crazy crawls. Test your guts and find personal glory on the fields of Lester Farms in Lebanon, Oregon - forty-five minutes from Eugene.

Alternatively, stretched over 600 acres of diverse, rugged terrain, Tough Mudder Seattle meanders through heavily-wooded trails, in and out of quicksand-like mud pits and over and under a myriad of mind-numbing obstacles. Black Diamond, Washington is home to this Mudder event, about 45 minutes from Seattle.

Adventure / 08.9-10.2014 www.toughmudder.com Adventure / 09.27-28.2014 www.toughmudder.com AEOLUS_AD5_CX.pdf

1

Tackle Silver Falls for a Runner’s Trip

6/6/14

Falls Trail Runs. The event takes place over the first weekend in November and hosts a 50K, Marathon, and 7-mile run on Saturday the 1st, and a Half Marathon on Sunday the 2nd.

Silver Falls State Park welcomes runners with scenic trails that pass nearly 10 waterfalls with several bridge crossings, huge fir trees, and challenging terrain. Runners in the Marathon and 50K events enjoy amazing single-track trails, wildlife, hills, creek crossings, and mud in the backcountry of Oregon’s largest state park. Online registration opens August 1 at 8:00 am and entries are limited to 300 per race on Saturday and 900 for the Half on Sunday so sign up early to reserve your spot.

Run / 11.01-02.2014 www.silverfallsmarathon.com

8:42 PM

Runners make their way up to the final aid station at the top of South Falls.

PHOTO: Nine22 Photography

Giving our Soldiers Permission To Start Dreaming

HALF MARATHON 2 MILE & KIDS FUNRUN

9.28.2014 GIG HARBOR, WA

Join the Gig Harbor community in supporting our Soldiers! Participate in the race or join the many cheering spectators at this truly inspiring event!

RUN · CHEER · VOLUNTEER · SUPPORT more information at

RaceForASoldier.org

The

Companies

photos by OnTheRunEvents.com

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August/September 2014 racecenter.com

TRAINING TOOLBOX

Cyclocross Basics, Part 1 ADNAN KADIR

As the leaves begin to change color and the road season comes to a close, thoughts often turn to cyclocross. Cyclocross (CX) is a great way to build your skills, stay in shape, and have some fun. It’s far more fun, though, after you being to get some of the technique down and you start to flow.

Although there is no substitute for some hands-on practical cyclocross coaching, these tips are a good start for anyone who is getting into the sport and a nice reminder for those who have been in it a while and may have developed some bad habits or lost a bit of the flow.

you out of trouble, so let it. It is good to practice this in deep, loose gravel (remember, SLOW speed). Once you get used to the front wheel sliding a bit, it won’t seem so scary.

HIGH SPEED CORNERS

• Bike fit • Low-speed, high-traction corners • Low-speed, low-traction corners • High speed corners • Bunny hops • Intervals for CX preparation

Very similar to the road - relax your arms, stay low, lean and counter steer a bit. Keep your weight low and push downward on your outside leg, which should be at the bottom of the pedal stroke. Trust your tires and don’t be afraid of a little sliding around. Relax.

Let’s review one topic at a time.

BUNNY HOPS

BIKE FIT

Compress by crouching with your arms and legs, then spring upwards and lift the bike with you. First, focus on lifting both wheels at the same time, then focus on first the front wheel and then the rear in a rocking-horse motion. The former is useful for low obstacles, while many prefer the latter for higher ones. You can even land your wheels briefly on the top of the obstacle as you roll over it. Set out some 2x4s on grass and practice.

In the next paragraphs, we will cover:

A properly fitted CX bike should feel a bit different than your (properly fitted) road bike.

Individual fit is very specific and the following will not apply to everyone. It’s best to find a qualified fitter in your area and have that person do a specific fit for your CX bike.

Typical road handlebar tilt and brake lever position

Author Adnan Kadir powers up a climb during the Cross Crusade season opener at Alpenrose Dairy in Portland.

PHOTO: COLLEEN MCCLENAHAN

PHOTO: ADNAN KADIR

That said, your CX bike’s saddle will likely be a bit forward compared to your road bike. The height, however, should be the same from the pedal to the saddle top, accounting for the difference in shoe and pedal systems.

Next, check your handlebars.

Some riders prefer to have about the same reach as on their road bikes, but with a saddle/ CX handlebar tilt. Notice the levers are handlebar drop that is less than on a bit higher relative to the bar tops. a road bike. Others prefer to have PHOTO: ADNAN KADIR a shorter reach with the same drop, or a bit less. It depends a bit on your flexibility as well as on the bike itself. If you’re not positioned on the bike the way it is designed for you to be, it won’t handle optimally. Finally, since a lot of time is spent on the brake levers in ‘cross, many riders run their bars and/or brake levers a tilted slightly more upward than on their road bikes. I prefer to do this as well, but I also run compact bars so the drops are not simply along for the ride.

INTERVALS FOR CX PREPARATION You have worked hard with your cycling coach and have been targeting CX all summer. You have done your endurance homework and built a nice foundation for day-to-day recovery. On this foundation you can build the House of Cross. It’s not a church, but with weekly attendance, each Sunday your competition will kneel before the altar of your awesomeness.

If you are racing on Saturdays (and I encourage you to, since they are often low-key and casual), go hard on Tuesday and Wednesday and take Thursday completely off. This may change depending on your individual qualities of recovery and training load capability, but this is a good place to start. Here are a couple of sample workouts for you on these days: #1: WU (warm up): 20 mins easy/medium spin. Keep cadence high at 90_+ rpm.

MS (main set): Do three sets of 5 x 30 seconds at 100% effort with 30-second spin recoveries. Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.

CD (cool down): 15 to 20 mins easy spin. #2: WU: 15 mins easy spin, L1.

MS: 3 sets of 5 x 20 seconds On FULL GAS, 10 seconds OFF with 4 minutes between sets.

LOW-SPEED, HIGH-TRACTION CORNERS

CD: 15 mins easy spin, L1.

Remember always to stay relaxed! This is the golden rule for all good bike handling. For these corners, brake and pedal at the same time. This sounds a bit silly, but the idea is to keep drive to the rear wheel so that it “pushes” you around the corner. The brakes counter the drive and together they help you balance.

Start by only doing one interval day mid-week and another aerobic day.

Ideally, make this a Tempo/SST. SST is “Sweet Spot Training” - high tempo/low threshold, or 87%-90% of your threshold capacity (the power or HR you can hold for 1 hour). Here is a good one:

LOW-SPEED, LOW-TRACTION CORNERS

MS: First 30 mins - SST. Final 30 mins SST. Everything in between at L3 - Tempo.

Brake early in slippery conditions so that you don’t lock up your wheels on the approach to the corner. Make sure to keep the power on from about 1/4 of the way through the turn. Lean the bike instead of steering it. When the front end slides, keeping the power on will bring the bike back into line. RELAX and have confidence in your bike. It’s designed to get

CD: 15 mins easy spin. Easy!

WU: 15 mins easy spinning.

Adnan is a USAC-certified Level 1 cycling coach who has been a competitive cyclist and triathlete for nearly 25 years. His full-time coaching practice can be found at www.aeolusendurance.com

August/September 2014 racecenter.com

17

Notes from USATF Oregon

Eventual event winner Bridget Franek trails teammate Aisha Praught during the women’s 3000m steeplechase.

PHOTO: MICHAEL SMITH

2014 Portland Track Festival Recap The 7th edition of the Portland Track Festi-

of Osielle, with their training enclave in Bend,

val, held on June 14 and 15 produced many

Oregon. Speaking as a member of the meet-

exciting moments for track & field fans. Every

directing team for this event, it warmed my

year this meet, run by a dedicated group of

heart to see athletes from all five of these

track & field enthusiasts, continues to provide

training camps compete at the 2014 edition.

the area with a memorable competition at

The headliner for the Portland Track Festival

Lewis & Clark College in Southwest Portland.

was this generation’s most accomplished dis-

Over the years Portland Track Festival has

tance runner — Mo Farah of the NIKE Oregon

evolved from a local all-comers meet to a

Project. The 2012 Olympic Games and 2013

national and, at times, world-class middle

World Championships double gold medalist

distance and distance boutique meet. PTF

in the 5,000m and 10,000m gave the local

offers distance events only starting with the

fans a performance to remember in the

800m as well as the 1500m, 3,000m steeple-

men’s 5,000m. Farah used a blister last lap

chase, 5,000m, and 10,000m distances.

of 53 seconds to decisively pull away from

Much of the drastic increase in competitiveness at PTF is due to the density of

Australian Olympian David McNeill to win in a time of 13 minutes, 23.42 seconds.

distance running talent now located in the

The aim was just to come and test myself

Northwest. To date, there are five sponsored

out,” said Farah. ”It’s good to be back on the

post-collegiate training groups in the area:

track in a low-key meet. Training has been go-

NIKE’s Bowerman TC and Oregon Project

ing well, so I was confident in myself. Everything

are based in Portland, Oregon, NIKE Oregon

seems to be moving in the right direction.” Mo

Track Club is in Track Town USA (Eugene, Or-

later revealed in post-race interviews that the

egon), while the Brooks Beasts are located in

direction for his 2014 track & field campaign

Seattle, WA. Finally, there are the Lady Birds

may include a world record attempt at

18

August/September 2014 racecenter.com

10,000m. Currently, Kenenisa Bekele of Ethiopia holds the world record at 26:17.53.

The Bowerman TC had three athletes compete as well. Former American Record holder in the men’s 10,000m, Chris Solinsky, finished his first 10K on the track in several years placing 3rd in 29:05. Former Oklahoma State standout and NCAA champion at 1500m, German Fernandez ran the 5,000m race as well. Fernandez finished in 13:47 for his first race on the track in over a year.

Having battled injuries on and off since last summer, this race served as a good stepping stone to what many hope to be a summer track season which sees him regain his form.

Another former NCAA champion at 1500m, Andy Bayer, won his first attempt at the 3,000m steeplechase. Andy used a strong last 800m to best the field in a time of 8:39.96.

However, the performance of the meet might have come from the NIKE Oregon Track Club’s Andrew Wheating. The two-time Olympian and multiple NCAA Champion for the Ducks of Oregon ran from the front the entire race to win the men’s 1500m race in a new meet record of 3:38.53. Andrew enthusiastically shouted, “I’M BACK BABY,” after he crossed the finish line. As one of his many fans, I sincerely hope that this is the case for this

Oregon Track Club teammate Aisha Praught

exciting and lovable talent.

In the men’s 800m, Casimir Loxsom of the

on the last lap to win the women’s steeple-

Brooks Beasts Track Club took the win over a

chase in 9:41.21, taking down the meet re-

talented field. Casmir used a definitive last

cord of 9:50.06 that Praught set last year. “I

250m to distance himself from a fast-closing

needed a hard effort before that,” the 2012

pack of runners to win in 1:46.74. Northwest

U.S. Olympian said. “People are running fast

track & field fans should watch this talented

in the steeplechase.” Franek used the race as

young man in the years to come as the

a confidence booster before the USA Cham-

Penn State grad may be the future of men’s

pionships, held June 26-29 in Sacramento.

middle distance running in America.

In addition to the exciting races above,

The women’s program saw a very impres-

the 2014 Portland Track Festival also saw an

sive showing by Jordan Hasay of the Oregon

Oregon High School state record as well as

Project. Hasay won both the women’s 1500m

Singapore national record set. Grant High

(4:11.23) and 5,000m (15:28.56) run using very

School student Ella Donaghu won her section

fast last laps in both to claim victory. Perhaps

of the women’s 1,500 in 4:21.35, which bet-

the more impressive was that the window of

ters Kim Roth’s 4:24 Oregon HS state record

recovery between these races was less than

for the girl’s 1500m. Roth set that mark in

30 minutes!

1984. And finally, Rui Yong Soh ran 31:15.95 to

Arguably, the most exciting race of the night

better the Singapore national record in the

was the women’s 800m. Osielle’s Kate Grace made a strong move with 200 meters to go and was able to hold off a charging pack that

men’s 10,000m by about 15 seconds!

Two-time Olympian Andrew Wheating won the men’s 1500m in a meet record 3:38.53.

PHOTO: MICHAEL SMITH

included Katie Mackey and Erica More of the

As shown by many fantastic performances at the 2014 Portland Track Festival, there is no doubt middle distance and distance running

Brooks Beasts, as well as runner up Shannon

awesome Oiselle t-shirt because she forgot to

Leinert of the NIKE Oregon Track Club. Grace,

pack her uniform for the trip to Portland.

who set the meet record, running 2:02.00,

In the women’s 3,000m steeplechase

lives and trains in Bend, and was rocking an

Bridget Franek pulled away from NIKE

is alive and well in the Northwest!• Celebrate Running!

Jonathan Marcus USATF OREGON LONG DISTANCE RUNNING CHAIRMAN

vvv

August/September 2014 racecenter.com

19

Fuel

Eating Healthy

on the Road STEPHANIE HOWE, MS

Trying to eat healthy on the road can be challenging. I don’t know about you, but I associate road trips with junk food. You can usually find a bag of black licorice in my car when I’m driving somewhere. While it’s nice to have a treat on occasion, when you are traveling for long periods of time or traveling to a race or competition, eating healthy becomes more important.

So why is eating on the road so difficult?

Well, first of all, accessibility is an issue: endless fast food joints, truck stops, and gas stations are the primary stops on a road trip. While convenient, these types of places don’t exactly provide the best food options. Second, when you are trying to get from point A to point B quick stops right off the road are usually preferred. Most of the time we don’t want to take the time to drive into town and look for a good place to eat. Third, even if you do take the time to drive into town, where do you go?

It can be really difficult to find good places to eat and wandering around aimlessly feels like a big waste of time.

To solve these challenges there are a few things you can do. The trick is to be flexible

Destination races like the Pacific Crest Weekend Sports Festival in Sunriver, OR require travel for most participants. A good nutrition plan to ensure race day success not only encompasses the foods you will consume on race day, but also the meals you eat when you’re en route to the venue. PHOTO: PALOMA AYALA

20

August/September 2014 racecenter.com

and not expect to find exactly what you’d

bananas and milk that can be easily dam-

crunch, though, my go-to is the pre-made

find at home. The beauty of traveling is that

aged or spoil. On a recent trip I packed a

sushi. Yes, it’s probably not the freshest, tasti-

you get to try new things! If you are not open

cooler full of dry ice thinking I outsmarted

est sushi ever, but it’s healthy and consistent.

to new experiences and new foods then you

melting ice issue. While the dry ice prevented

will have a much more difficult time traveling.

the pool of water it also froze all my produce.

I once had blood sausage in Ecuador- not a

Oops. To avoid wasting lots of food I advise

food I’d normally eat, but it was part of the

packing only foods that will keep at room

experience. Limiting yourself to foods that

temperature and aren’t easily bruised or

you eat at home makes eating on the road

damaged.

less exciting and much more challenging.

Challenge #1. Finding healthy dining options on the road

Challenge #5 Boredom Long road trips can get pretty boring. And for some reason the munchies seem to accompany boredom. I’m totally guilty of this.

I’ve been driving and eating peanut M&M’s only to find that the whole package is sud-

Challenge #3. Preparing foods

denly gone. I wasn’t even hungry… I was just

Planning to cook or prepare your meals

bored! While some snacking is bound to hap-

on the road sounds like a good option, but

pen, I’ve found that getting out of the car

There’s an app for that. I like to use Yelp to

it’s not without challenges. Unless you pack

and stretching, books on tape, good music,

help me find dining options and read customer

your kitchen to go, you won’t have the

and staying hydrated can all help prevent

reviews. I trust Yelp more than many other apps

tools or utensils required for preparing some

the munchies. When I do want to snack I try

since restaurants cannot pay to alter the cus-

foods. Burner? Can opener? A good way to

to make sure I have at least some nutritious

tomer reviews. What you see on yelp is the real

clean your dishes? If you do want to prepare

options, like kale chips, popcorn, baby car-

thing. If you aren’t able to use Yelp (yes, there

your own foods, simple is best. Don’t go too

rots, dried fruits and nuts, an apple, beef jerky,

are still places that exist without phone service),

gourmet because it’s not feasible. Freeze

etc. I try to limit the amount of snacking I do

then you’ll actually have to use your senses.

dried and packaged meals are easiest, but

and wait for real meals. I do allow myself to

Technology is a great tool, but sometimes we

are also not the healthiest or tastiest op-

have one treat, like my obligatory bag of

rely on it too much. It’s nice to actually park

tions (despite how great they taste in the

licorice, but try not to eat it in one sitting.

the car and walked around. When going old

backcountry, they aren’t that good). I try to

Planning ahead and being flexible allevi-

school, there are a few types of dining estab-

pack foods that require minimal preparation

ates some of the challenges of eating healthy

lishments that I’ve generally found to be bet-

or have already been partially prepared at

while traveling. And while it’s good to find

ter choices. The first is Mexican. Yes, Mexican

home. Breakfast foods tend to be easier to

healthy food choices, it’s also ok to not eat ex-

food joints can serve greasy, unhealthy foods,

prepare than dinner foods. On a long road

actly as you would at home. Think of traveling

but you can always find healthy options. Most

trip I’ll bring my own breakfast and lunch

as an experience and eating as a great way

Mexican joints have at least some sort of rice,

foods and plan to stop for dinner. It seems to

to learn about a new culture. When in Rome…

bean, and chicken on the menu. Often, when

be the easiest way to do it.

don’t look for American foods! Get out of your

fajitas. Or, I order 3-4 different sides and make my own bowl or burrito. The second type of food I seek out is Thai. Many Thai dishes consist of vegetables and rice. Again, you can find unhealthy options, but it’s pretty easy to order

Flying usually cuts down on travel time, but is also limits what foods you can bring with you. Recently, I had my breakfast taken away in security because my yogurt was just over

something tasty and nutritious.

4oz. When I fly I do pack myself lots of (non-

Challenge #2. Bringing fresh foods on the road

are often expensive and not very nutritious.

Fresh foods, especially meat and produce, can be difficult to travel with. Often the best intention to pack a bunch of fresh foods ends with a lot of food going to waste. A cooler can help keep fresh foods from going bad, but only for a short time. Once the ice starts to melt it creates a mess in the cooler.

A cooler full of water with various fruit, vegetables, and cheese floating in it is not a good surprise. When I bring fresh foods with me, I try to choose items that will travel well, such as apples, carrots, string cheese, cured meats, etc. I try avoid bringing items such as

comfort zone and try something new!•

Challenge #4. Long flights

liquid) snacks because the airport options On morning flights I usually bring instant oats — you just add hot water to the container they come in. On afternoon flights, I’ll make myself a wrap or sandwich, an apple, and a homemade cookie. I’ve gotten jealous looks from nearby passengers as they munch on their complimentary pretzels. If I don’t have time to prepare food or I’m traveling for a long time, sometimes I do have to buy airport food. The food at airports has gotten exponentially better over the past few years. If you have the time to walk around, you can usu-

GLENN TACHIYAMA PHOTOGRAPHY

I travel with someone else we split chicken

About the Author Stephanie Howe, a coach and sports nutritionist at REP Lab in Bend, OR, started competing as a nordic skier and migrated to running in college. Stephanie now balances her schedule competing as an elite runner on The North Face international team, working at REP Lab, and is currently a doctoral candidate in Nutrition & Exercise Physiology at Oregon State University. You can learn more about Stephanie at www.reporegon.com.

ally find some really good options. In a time

August/September 2014 racecenter.com

21

Maximus

Overtraining MAX KING

There are two sides to every coin, and so

I was able to talk to one of the best runners

are there two sides to trying to train to our po-

in the Northwest who has gone through this

tential. Most of us, for all intents and purposes,

last scenario. Phoebe Wright has run 1:58 in

A good rule of thumb for any training pro-

will undertrain for an event which will not allow

the 800m, is a 5-time NCAA champion, and

gram is the 10% rule: a 10% increase from year-

us to reach our potential. The other side of the

lives in the great Pacific NW, running for Nike.

to-year of volume is a safe amount of stress

coin is far more serious when we overtrain and

She was also plagued for years with Overtrain-

that the body can generally handle. Of course

are not able to reach our potential. Both lead

ing Syndrome. She did what most people do

it goes without saying, but I’ll say it anyway, it’s

to the consequence of not being fully ready

when confronted with bad races and poor

different for everyone, and how you define 10%

to perform our best when we reach that key

results -she trained harder. “I was a COMPLETE

differs, too. There’s the gal that can handle a

event we’ve been training for, but overtraining

IDIOT when it came to that season,” She says

20% increase, three killer workouts every week,

can have much more serious effects.

of her season after finishing college when she

and a high mileage program. She’s probably

We’ve addressed the undertraining side

started working more on her own. “When you

an anomaly. Then there’s the other guy that

by talking about how to structure workouts,

get fit everything feels so easy, and you grow

is hurt continually and can only handle very

training plans, and mental strength, but now

to like the pain. I was pushing everything--runs,

small, measured amounts of intensity once a

we’re going to venture into the overtraining

workouts, weights. And I got VERY fit from it.

week, and only about 30 miles a week. There’s

realm that is much more elusive and clouded

I also got a little greedy. More work has to

a broad spectrum of successful athletes, and

by opinion and feelings. It’s only been within

produce better results was my line of think-

training should be tailored to your needs (both

the last few years that science has stepped

ing. Then one day, my body started to peter

of these are real examples by the way). If

in and recognized the effects of too much

out. I responded with more work. My body

you’re going to train to reach your potential,

stress on our bodies. While there is still a lot of

finally just gave out to the point where noth-

you also need the appropriate amount of rest

self awareness that is necessary to diagnose

ing came easy. Workouts that I had rocked

after stress in order for your body to adapt.

overtraining syndrome, the American Col-

two weeks before were an all out effort. And

lege of Sports Medicine has at least settled

I still kept trying to hammer out splits.”

on some widely used definitions to help define an over-stressed state.

Phoebe has a great blog that chronicles her recovery from overtraining that I highly recom-

ignore. You, instead, have signs that make you question your own mental strength.”

The Symptoms The symptoms of Overtraining Syndrome read like the back of a prescription for Viagra: Loss of appetite, moodiness, perfor-

Acute fatigue from training overload is what

mend reading, but if you don’t have time, I’ve

you’re generally shooting for to get the most out

got you covered. While not as humorous as she

of your body. It’s the whole “stress equals adap-

is, hopefully I’ll get the point across.

fatigue, apathy, etc. Phoebe describes it as

The Causes

nails just how it would feel to slip down that

tation” idea. But you want to avoid too much stress. That’s when you enter the “Functional Overreaching” (FOR) stage where a short-term stagnation or performance decrement can occur. Recovery can be from days to a couple weeks. The next stage is “Non-functional Overreaching” (NOR) where things get a little more serious and probably what most people that are diagnosed with overtraining fall into. This is a period of performance stagnation or decrease and just as it took weeks or months of too much stress, it will also be weeks or months to recover from this state. The final state that you hear of probably more often but is somewhat rare is true “Overtraining Syndrome” (OTS). This results

The causes of overtraining are pretty straightforward. It’s putting more stress on your body than it can adapt to, given the amount recovery you’re allowing it. The time period that you expose it to the overload and the recovery time are inversely proportional,

a “progression of overtraining” and I think it spiral that would have you questioning your own training and mental fortitude.

Phoebe’s Progression of Overtraining Symptoms 1. Easy runs feel hard. Do not force easy runs.

2.You have a bad attitude for a few days.Those hormones that control recovery? They are

meaning the more stress you give it, the more recovery it needs.Yes, I know, it’s a simple premise but not one that everyone can follow easily,

the same hormones that control your mood.

3. You can’t finish races.This symptom mimics

including myself. Just like Phoebe, your mindset changes to “training harder has to produce better results” and then, she says, “you don’t have these clear-cut, painful warning signs to

from months of depressed body function and trying to continually train harder and harder

mance decreases, hormone imbalance,

being out of shape. So that crazy person inside of you will try to convince you that more work is needed for a better finish. This perpetuates the overtraining.

PROCESS

TRAINING (Overload)

INTENSIFIED TRAINING

OUTCOME

Acute Fatigue

Functional Overreaching (Short-Term Overreaching)

Non-Functional Overreaching (Extreme Overreaching)

Overtraining Syndrome (OTS)

RECOVERY

Day(s)

Days - Weeks

Weeks - Months

Months - Years

PERFORMANCE

Increase

Temporary Performance Decrement (e.g., Training Camp)

Stagnation Decrease

Decrease

due to the obvious performance decreases that make you think that you’re out of shape and just need to train harder. This state can take months to climb back out of. Basically, it’s going to boil down to how long you’ve been over-stressing your body as to what level of overtraining you’ve managed to achieve and that determines how long it will take for you to recover from said overtraining.

22

August/September 2014 racecenter.com

Figure 1. Possible presentation of the different stages of training, OR and OTS. (Prevention, Diagnosis, and Treatment of the Overtraining Syndrome: Joint Consensus Statement of the European College of Sport Science and the American College of Sports Medicine, Meeusen, et al. Medicine and Science in Sports and Exercise, 2012.)

4. Your workouts become spotty. Where you

a good amount of time to dig your body into

other topic for another article, but it is key to

can’t fake races, you can fake workouts.

the hole of true Overtraining Syndrome and it

avoiding the spiral of overtraining.

Until you can’t.

will take some time to dig it out. Luckily, few of

Overtraining doesn’t just affect the “pro-

5. You feel tired. All the time. And can’t sleep.

us will ever reach that stage of sleep disrup-

fesh” athletes like Phoebe either. A 5K/10K

Your hormones are about to go into sh*t-

tion, loss of appetite and apathy. The worst

runner increasing their mileage and intensity

hit-the-fan mode.

most of us might see is some performance de-

for an upcoming marathon a little too fast

cline and possible moodiness and that may

can have the same overtraining or over-

be the result of a few weeks of over-stress, so

reaching effects as an elite runner. Every

it will take only a few days to a few weeks for

athlete has to train within their bounds over

your body to recover with good rest.

the long haul if they are going to reach that

trying hard to shut you down.

7. Complete apathy.

Diagnosis Now that you know something is up because you’ve exhausted all other known WebMD diseases, and looking at the above symptoms you’re somewhere between 4 and 7, you want to know for sure that you have Overtraining Syndrome. What do you do?

Well, according to the joint authority of European and American Colleges of Sports Medicine, not a lot, besides do just what Phoebe did and exhaust all other options and come to the final conclusion that the symptoms all point to nothing other than too much training.

“The problem with overtraining is that there isn’t really a quick and dirty test you can do. It’s so gradual and everyone’s body responds a little different. Sometimes your liver enzymes can be off. Sometimes your cortisol is high. It’s not easy to diagnose,” says Phoebe. “I think part of the

While good rest and sleep can help you

ultimate potential. Testing those bounds over

out of the physical ailments of OTS, there are

the short term then letting the body absorb

bound to be some psychological effects

that stress is what makes us faster, better,

as well. With OTS, you’re forced to sit on the

stronger athletes. Train smart, my friends. •

bench, and coming back from that can be

For more reading and a good laugh read Phoebe’s blog: http://phe800.blogspot.com/

difficult without some help. Phoebe highly recommends that everyone “should either have a sports psychologist or a coach that has a gift in sports psychology. It only helps.”

This is not to say that all that hard training isn’t beneficial and should be avoided. Trust me, I know how to train hard, but also when and how to recover, and that can be a big key. When you’re planning a hard training period, always keep in mind your recovery sessions and plan those accordingly. Nutrition, rest, sleep, and cross training should all be figured into the equation. Recovery is a whole

GLENN TACHIYAMA PHOTOGRAPHY

6. You don’t have an appetite. Your body is

Research for this article came from: http:// www.sportmedicine.ru/recomendations/ prevention_diagnosis_and_treatment_of_ the_overtraining_syndrome.pdf

About the Author After researching for this article and punishing his body for Western States, Max is sure that he’s got at least 5 WebMD diseases, but luckily no OTS..

problem is that “normal” for a non-athlete is very different from “normal” for an intense athlete. Being slightly off hormonally (but still in the “normal” range) can cause a significant impact athletically.” Seeking medical assistance may be your best option to find out if there may be something else going on physiologically.

Scientists seem to agree that hormone tests can only conclude so much and in the end every athlete is a little bit different from the next.

“Your own body can be a better barometer than those tests” according to Phoebe. “I got

BE EXPLOSIVE

my blood tested. My TSH was a little high. I de-

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cided to take time off to see if it corrected itself.

I got my blood tested a few weeks later, and the TSH levels were back to normal. I then took

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more time off and got my levels tested again.

My prolactin was high. No clue what that means really, so I took more time off. I haven’t gotten the hormones tested in a while since.”

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Digging Out Of The Hole To date, the only therapeutic agents available to combat Overreaching and Overtraining are sleep and rest. What? No magic pill we can take to reverse it? Nope, just like there’s

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23

The Dirt

Behind the Scenes of a Trail Running Shoe: The Patagonia EVERlong JEFF BROWNING

When you’re a runner, one of the most important pieces of gear is what you put on your feet. The running shoes you lace up can make or break the most spectacular trail run.

Or, in the case of a 100-mile mountain race, can stop you dead in your tracks.

As a graphic designer for nearly 20 years, I’ve been intrigued by all forms of design.

Whether it was packaging, a website, a local race logo, or a pair of running shoes. About seven years ago, I really started to become a student of the sport of ultrarunning. I was trying to get faster and look for any little ad-

PHOTO: PATAGONIA

vantage. Around this time, I started to tinker with footwear I was testing for FootZone, my local running store. What I mean by tinkering

path also led me to a harebrained idea of

you can do without redesigning it and incur-

is weighing my shoes and cutting off stuff

weaning myself off hard plastic orthotics (I’m

ring a tremendous amount of additional cost.

that didn’t absolutely need to be on the

proud to say I did, but that’s another story for

shoes - stuff like trimming extra lugs off the

another time).

So, when Patagonia approached me in June of 2012 with a simple concept - “We

heel or taking a seam ripper to overlays and

This tinkering started to become an obses-

think a shoe you would like, others would like,

cutting them off if I thought they served no

sion of sorts as I sought to create the “shangri-

too” -I jumped at the opportunity to help

real purpose. I was simply following the de-

la” of trail running shoes out of what was on

design a new trail shoe. True to Patagonia’s

signer’s mantra of “form follows function.” This

the market at the time (ca. 2008). After a few

philosophy, they wanted to approach the

years of cutting and snipping trail shoes —

process slightly differently than the norm. The

which at the time were all fairly heavy and

initial team would be a small trio. There was

clunky — I started to run in road shoes for trail

Tom, with more than 25 years of footwear

ultras, including 100 milers. I liked how supple

industry experience. He was overseeing the

and flexible the road shoes were compared

project for Patagonia. Matt, a freelance

to the overbuilt trail running shoes. This led me

footwear designer who had worked on a lot

in a direction of mainly training and racing in

of track and cross country shoe designs, as

marathon training shoes (the typical 8-9 ounce

well as lightweight marathon racing flats. I

road shoe of the time). They were light and re-

rounded out the trio as the athlete tester and

sponsive, unlike their behemoth counterparts.

concept person.

Testing in tough conditions is a interegal part of the process of design and prototyping. The author on a 40+ mile training run around Mt. Hood.

PHOTO: JEFF BROWNING

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August/September 2014 racecenter.com

However, I still had gripes. My biggest issue

Tom wanted to get started immediately,

with road shoes was their minimal traction

which would give us an extra six months to

when the trail got steep and technical. The

the design and testing phase. This tweak

other issue was the lack of solid midfoot wrap

allowed for more prototyping and revisions.

that keeps you on the platform as you make

Little did I know, this would prove to be a key

intricate and small side to side movements

ingredient to launching a successful shoe

bombing down a rocky trail. Road shoes

design. The other thing he wanted to do a

tended to be sloppy with side-to-side move-

bit differently — team me up one-on-one

ment on the platform.

with Matt the designer and then make sure

So, I had lots of ideas bouncing around my

we both stayed in the loop until we released

smooth-shaved head when Patagonia start-

the single prototype size (my size) for the ad-

ed making a trail shoe. At design meetings

ditional size runs.

I started giving very detailed and specific

In late June, Matt and I met at a Bend

feedback on what I wanted to see change in

restaurant, Jackson’s Corner, for Friday af-

their current line. However, once a shoe is set

ternoon beers and brainstorming. For over

in a mold and designed, there is only so much

two hours we talked shoes, styles, pros, cons,

features — truly geeking out about drops, tread, welded overlays and shapes.

I had a lot of ideas and really wanted to start with a neutral road shoe design and add key trail features as well as a few key features that came out of the minimal shoe movement. Some of which included a more straight arch and big toe line and slightly wider toe box than the norm and a 4mm offset from heel-to-toe. With the cushion of a road shoe you didn’t really need a rock plate. That would save weight and keep the midsole supple and responsive so you could feel the ground but still maintain some protection.

The shoe also needed a strong midfoot wrap in the upper that kept your foot solid on the platform — something road shoes lacked.

Lastly, I wanted to try to shave weight by letting the EVA of the shoe show through where the outsole was cut out in strategic places.

A few weeks later we had 2-D renderings of the concepts. I made a few notes and changes to the 2D rendering via a Skype call.

Matt made the tweaks and we presented the concept to the decision makers to get the project approved at Outdoor Retailer in Salt Lake City in August of 2012. I was unable to attend that year, but I recorded an 8-minute home video talking through the 2-D rendering and the concept of the shoe. Tom played it on his iPad and we got a unanimous thumbs up.

By October, I received my first pair to test.

The plan was to run test for 7 days. Then, Tom and Matt would drive to Bend from Portland to meet in person. Tom’s experience really came into play at this point. He immediately established how we would proceed. Most of the time, everyone in this type of process has opinions and immediately wants to give their “two cents” when the first prototype is in hand. So, as everyone started pushing out emails with “we should do this” or “we should do that,” Tom sent out an email that stated he and Matt both had feedback too, but that we were all going to keep our feedback to ourselves until the athlete had run in them 7 days and given his feedback. After that, we’d reconvene and hear the other ideas.

This immediately drew a line in the sand and established the process. This also allowed the design to truly be an athlete-inspired shoe. At the time, I didn’t realize how different this was to the norm. I was just excited to be helping to come up with a new shoe and have my

opinions and theories listened to.

The ultimate test of a trail shoe is a 100 mile trail race.

Heat, grit, water, sweat — the author putting the shoes to the test at San Diego 100 Mile Endurance Run. PHOTO: JEFF JOHNSON

The first prototype was way off our 2-D renderings. It had the wrong geometry in midfoot wrap, overall platform shape and toe box width - evidence that several folks in the process had tweaked the original design to make things more efficient or to do it the way it had always been done. Tom, Matt and I met for our first feedback session. When I mentioned it was not like the 2-D rendering specs, he explained that when 3 or 4 people

in the production process make small revisions to the original you get a different shoe and that’s probably what happened.

The first draft upper was pretty good. I liked the pod style outsole with criss-cross cutouts creating a light, but solid outsole. Matt, the designer, had even put a “Giddyup” imprint on the heel rubber of the outsole — a nice branded touch for a Bronco Billy inspired

August/September 2014 racecenter.com

25

The Dirt shoe. However, the platform was narrow and the toe box very tight. Something seemed off.

I had dug out my tape measure and compared it against the 2-D renderings and mentioned it to Matt. He checked, too, and said indeed they had changed the specs from our 2-D design. We pushed back and I had to wait 6-8 weeks for the next prototype.

In late November, I got the second prototype with the new platform set to our original design specs. This time the platform was right and felt good right out of the box, but the upper had 14mm more material across the midfoot, making it feel sloppy. Also, the outsole rubber was much thicker making the shoe feel heavier.

After a few days of running in them, I placed them on the scale and they came in a full ounce heavier than the first pair I had tested.

I immediately headed to the garage workbench and got out pliers, wirecutters, and a box knife. With these, I got down to shaving some of the outsole material in the heel, which

The author at the finish line of the 2013 San Diego 100, the first 100 miler he ran in the new shoe.

seemed still overbuilt to me.

PHOTO: JEFF JOHNSON

After a week of testing, we had a Skype call. I talked them through the extra material

heel outsole was a mirror of what I had dis-

in the upper and that we needed to get it

sected in my garage with a box knife and

back to the prototype 1 fit. I mentioned the

pliers. I boarded a plane to San Antonio and

extra outsole thickness and how I had sliced

went to do my first real test — 62.2 miles of

some rubber off the outsole in the heel. Tom

technical, rocky trails. They performed per-

had me snap a photo with my iPhone and

fectly and I was thrilled.

Matt exclaimed, “Dude, you cut off the ‘Gid-

The only addition in the fourth version of

dyup’!” I said, “Well, I had to decide whether

the shoe was they added back in the “Gid-

to choose ego or weight, Matt. I chose

dyup” to the outsole that I had box knifed off.

weight.” We had a good laugh, signed off and

A nice surprise.

I settled into another 6-8 week waiting period

Fast forward 18 months. Tthe shoe has been

for prototype 3. I was learning patience.

well-received and I’m running in my 24th pair.

Footwear cycles of design and testing

I’ve run 98% of my training and 100% of my

generally only have time for 2 prototypes

racing in the EVERlong since Bandera 100K,

before the sizes have to be released and

including 3 one hundred milers. Tom and

you have what you have. Patagonia giving

Matt did a tremendous job keeping the ball

us an extra 6 months allowed for more test-

rolling and all the puzzle pieces in place. It’s

ing and prototyping. If we would have only

been an honor. Giddyup.•

had time for 2 rounds, it would have been an

About the Author

okay shoe but not what the designer and I

Jeff Browning (a.k.a. Bronco

In January of 2013, I had Bandera 100K in southwest Texas on the race schedule. I was really hoping to test the shoe in the Texas des-

PHOTO: PATAGONIA

26

August/September 2014 racecenter.com

BEN MOON

had envisioned.

Billy) has run over 70 ultra marathons, including eighteen 100 milers. He’s taking on the

ert. They got me the third revised shoe 10 days

challenge to complete four

before the race. Perfect timing for testing and

100 milers this season, an effort he’s calling the

feedback and a quick break-in period.

Bronco Billy Suffer Better Tour. You can follow him

Prototype 3’s fit was dialed. All the issues I had brought up were fixed and even the

on his blog at gobroncobilly.com or on Twitter or Instagram @GoBroncoBilly

RICH CRUSE / USA TRIATHLON

Northwest Triathletes with Olympic-sized Dreams SHANNAH WERNER

Eric Lagerstrom’s love for triathlons began when he was 12 years old and has only grown since then. Now, at age 25, he is training and competing with the hopes of making the 2016 or 2020 Olympic team.

“The first race I competed in was the Blue Lake Triathlon in 2001,” Lagerstrom said. “I was twelve years old and just went out to have some fun. I remember I had some cheap Adidas casual shoes that I had duct taped the laces down so they wouldn’t untie on me during the run. Around 3K, a very kind lady offered to get me a discount on shoes from a running store she had an in at. I loved how friendly everyone was and the opportunity for improvement was addicting.”

Born in Salt Lake City, Utah, but raised in Gresham, Oregon, Lagerstrom started swimming competitively at age six. His longtime coach and mentor, Bryant Howard, encouraged Lagerstrom to try triathlons; and in 2012 Lagerstrom competed in the U23 World Championships.

After only one year of competing professionally, Lagerstrom’s hard work and dedication earned him a second place finish at Super Sprint Grand Prix in Las Vegas in 2013 and he was named the U.S.

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August/September 2014 racecenter.com

Super Sprint National Champion.

In the Super Sprint Triathlon format, athletes compete in two continuous, non-stop circuits of the same course.

For Lagerstrom to make the 2016 Olympic Team, he needs to continue to compete at an international level in draft-legal races and raise his ITU ranking into the top 100 athletes. His most recent success was at the Dallas PATCO Triathlon Pan American Championships where he finished 38th and the 12th American.

“My strongest leg is the swim,” said Lagerstrom. “I grew up swimming and just have the most miles under my belt in that discipline.

My cycling isn’t far behind and I’m definitely classified under that ‘swim-biker’ label. I’ve been spending a lot of time working on my run though, and it’s steadily progressing into a weapon at the National level, but still needs a couple years to be competitive at the World Championship level.”

Similarly, Erin Jones, also a native Oregonian (from Hood River), fell in love with triathlons after her dad entered her in her first triathlon at age 17. Fast-forward six years and Jones is ranked 51st

in the world and fifth in the United States and has her eyes set on the 2016 Olympics as well.

“The first triathlon I ever did was the Seafair Triathlon in Seattle, Washington,” said Jones, who is currently living and training in Colorado Springs at the Olympic Training Center. “I’m sure my dad used Trek bike with rat-trap pedals. I didn’t even know what I was doing or know what transitions were or anything.”

Before that first triathlon, Jones and her father, Tony, threw out the “piece of plastic” that came with the racing bib, not realizing it was her timing chip.

Needless to say, Jones and her dad are much more knowledge-

MARIO CANTU / CIMAGES

found it in RaceCenter. I was 17-years-old and my dad bought me a

able about the sport as she prepares to compete at the ITU World Triathlon Championships at the end of August in Edmonton, Canada on the U.S. U23 team.

fought chronic injuries, including a torn hip labrum she suffered after

“I got hooked right away because I love the sport,” said Jones. “I love the variety of not training for just one thing. I love the way it makes me feel, the health it gives me, the experiences i get, and the

last year’s World Championships. Then, in June 2011, Jones lost her mother to a neurological brain disorder called Huntington’s Disease.

“My biggest accomplishment so far is just making it to where I

wonderful people I meet. After the first triathlon, I’ve always felt I

am today,” said Jones. “I have had such an interesting journey to

could do better. To this day I still see potential to grow in every race

get to where I am. I’ve had to overcome enormous downfalls, like

I do. It’s all a learning experience.”

my mom’s death and chronic injuries, and for me to overcome such

Like Lagerstrom, Jones feels her strongest leg is the swim. She swam on the Hood River Valley Swim Team for 10 years and then

adversity and still be where I am is a huge success already. “ Jones will spend the summer racing and training in Europe lead-

took up cross-country and track in high school, eventually running

ing up to the Edmonton championships where she hopes to make

for Oregon State University.

the podium and make the U.S. Triathlon team and eventually go to

The triathlon road has not been easy for Jones, though. She has

18th Annual

the Olympics. •

Mark your calendars!

SEPTEMBER 7, 2014 Don’t miss your chance to be a part of Seattle’s oldest co-ed triathlon as you race your friends down the express lanes of I-90!

Be a part of this community event that helps support local school swim teams

FULL DETAILS & REGISTRATION AT

ENVIROSPORTS.COM

Register TODAY at www.envirosports.com

August/September 2014 racecenter.com

29

Find a New

Distance SCOTT LOMMERS

Word: ubiquitous. Definition: constantly encountered. Use the word in a sentence: the 5K race distance is ubiquitous.

Is it ever. The 5K race is the most popular race distance in America.

No other race distance even comes close. It’s easy to understand why. If you’re an experienced runner hitting your top pace, the 5K is just long enough to really, really hurt at the finish. For beginners just starting out, the 5K is short enough to finish strong and steady. It also has the advantage of being fairly easy on the body. Most runners could schedule a 5K every week if they could afford it.

Still, there comes a point when you’re ready to move on. It’s a natural progression for runners. Once you race a few 5K’s, you think about moving up to a 10K. Then, after a while, many athletes head to the half marathon. Eventually, you may have tried all the other big three races: the 10K, the half marathon and the marathon. Those four distances

The popular Cosmo 7K All Ladies Run will take place again in Vancouver in August and will expand to a second event in Bend, OR in September.

easily account for 90% or more of the entire race calendar. Which

PHOTO: © 2013 EVAN PILCHIK PHOTOGRAPHY

naturally leads to the next thought for many runners, “been there, done that.” Is this sounding familiar to anyone? If you’re ready for something new and are feeling a bit non-conformist, you may want to hunt down the rare 10% on the running calendar — the odd, the uneven and the unexpected. These races guarantee a PR, because you’ve likely never raced the distance before in your entire life!

7 Kilometers Cosmo 7K All Ladies Run - Vancouver www.energyevents.com/cosmo7k Vancouver, WA August 9, 2014 Cosmo 7K All Ladies Run - Bend www.energyevents.com/cosmo7k-bend Bend, OR September 27, 2014

Beer and running have long been happy partners, but would vodka work as well? Here’s your chance to find out. At the finish of the Cosmo 7K races, participants get their own martini glass and have the opportunity to taste-test multiple flavors of cosmopolitans.

If I needed a new adventure and had to make a choice between a mud and barbed-wire filled obstacle race or a 7K with fruity cosmopolitans waiting at the finish line, well…yeah.

4.5 Miles Mud and Chocolate Trail Runs www.mudandchocolate.com Sammamish, WA August 10, 2014 Mud and Chocolate Trail Runs www.mudandchocolate.com Redmond, WA November 8 and 9, 2014

First vodka cosmopolitans and now chocolate — apparently, the non-traditional distance races are where they hide all the quality treats. It seems odd to run 4.5 when the bump to a flat five miles is so close, but that’s the beauty of the races on this list. They’re quirky. They’re different. They’re just a bit odd. And they have chocolate. That’s all you really need to know.

8 Kilometers Homer’s Classic Fun Run www.homerdavenport.com/hevent14.php Silverton, OR August 3, 2014

If you remember the days when 8K races were a dime a dozen,

4 Miles

like I do, then you’re likely racing in the Masters division right about

Overlake Medical Center Labor Day Half and 4 Mile Run www.labordayrun.com Redmond, WA August 31, 2014

now. It’s still possible to find an 8K here and there, but they’ve

If you’re not much of a metric person, this may just be the race for

slowly faded over the last 20 years to the point that it takes a little planning to track one down. Well, here’s your chance to finally work on that 8K PR from the 90’s. If you’re curious, yes, there actually

you. Slightly longer than a traditional 5K, but without those pesky ki-

was a Homer. His full name was Homer Davenport and he lived in

lometers, the Overlake Medical Labor Day 4 Mile Run is the American

Silverton in the late 1800’s and early 1900’s. Homer had an eventful

answer to the standard Olympic 5000. The super-flat courses take you

and interesting life, to say the least – head to the Homer Davenport

through beautiful Marymoor Park and along the Sammamish River.

Community Festival the same weekend as the Classic Fun Run and learn more about his life story.

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8.8 Kilometers

8.6 Miles

Friday Harbor 8.8K Loop Run www.islandrec.org/friday-harbor-8-8k-loop-run/ Friday Harbor, WA August 16, 2014

Payette Lake Trail Runs www.cityoftreesmarathon.com McCall, ID August 31, 2014

Talk about an instant PR — 8.8K? Really? Yes, really. Not only

Not just one, but three odd distance races crowd the schedule

do Friday Harbor 8.8K Loop runners get to experience the beauty

at the Payette Lake Trail Runs: a 30K, an 18.6 mile and an 8.6 mile.

of the San Juan Islands, they also participate in one of the longest-

Definitely sign up for one of these if you need a PR at a new distance.

running races in the Northwest. In 2014, the race will hold its 37th

If you’ve been to the beautiful McCall area for skiing in the winter,

edition. While it’s near impossible to run on San Juan Island without

know that it’s just as stunning in the summer. Go ahead and search

seeing the gorgeous waters surrounding the area, the Friday Harbor

images online for “McCall, ID” or “Payette Lake” and you’ll be signing

Loop takes care to give runners close up views of the San Juan

up for this one shortly after.

Channel, Griffin Bay and North Bay. 15 Kilometers 6.55 Miles Orange Chicken Run www.orangechickenrun.com Wilsonville, OR October 4, 2014

Fairhaven 15K www.cob.org/services/recreation/races/fairhaven-15k.aspx Bellingham, WA September 13, 2014

This one seems like it should be more popular. The 5K is hugely

This distance just seems too obvious. It’s half of a half! Clearly,

popular. The 10K is close behind. So why is the 15K so hard to find? It

it’s too close in distance to the 10K to gain much traction. Still, the

may have something to do with the half marathon distance. At nearly

benefits are pretty clear. If we had a marathon, a half marathon and

10 miles, many runners likely figure if they’re going to train for a 15K

a quarter marathon, it would be so simple. Add in an eighth-mar-

race, they might as well just step up to a half. It’s unfortunate, since the

athon to replace the 5K standard and we’ve really got something

15K, at nearly four miles under a half marathon distance, truly is a dif-

going here! It would solve the problem we’ve got now with half of

ferent beast. If you’ve ever struggled

the popular races under metric distance and half under the faithful

toward the end of a half, search out

mile measurement. The Orange Chicken Half and Half-Half courses

a nice 9.3 miler like the Fairhaven

run through multiple Wilsonville parks and skirt the picturesque

15K. As a bonus, the Fairhaven

Willamette River.

15K hugs the gorgeous waters of Bellingham Bay for its entire length.

12 Kilometers Good Samaritan Challenge www.hotvrunners.com/events/good_sam_challenge.htm Corvallis, OR August 14, 2014

The Good Samaritan Challenge has a great story behind its somewhat odd distance. “I chose the 12K distance because of its

13.3 Miles Mt. Ashland Hillclimb Run www.mtashlandrun.com Ashland, OR August 9, 2014

The Mt. Ashland Hillclimb Run

uniqueness and because I personally have a connection to the dis-

is both the longest race on the

tance. I first started running road races at the age of nine inspired

list and, by far, the most difficult.

by the 12K Lilac Bloomsday Run in Spokane,” said Good Sam Chal-

Over the length of a bit more than

lenge race director Nathan Smith. “I ran Bloomsday every year until

a half marathon, the Hillclimb

the age of 16.” It’s not surprising that Smith was enamored with the

Run ascends more than 5600 feet.

spectacle of Bloomsday. The legendary Spokane race draws more

That’s a vertical mile of climbing.

than 50,000 runners every year, making it one of the largest races in

Sounds tough, right? It is, but the

the country. “The course was purposely designed to be unique for

Hillclimb Run is in its 37th year

Corvallis as far as location and route,” said Smith. “The 12K course

and sells out every year, so don’t

has the big hill ‘challenge’ at about 4.5 miles which is very similar

expect it to change anytime soon.

to the iconic ‘Doomsday Hill’ at Bloomsday. The 12K gets out in the

“Yes, we have considered shortening the event to the half-marathon

country with some nice fields and even a potential look at Mary’s

distance, but only briefly,” said former race director Torsten Heycke.

Peak if it’s not cloudy.” If you’re looking for a more intimate 12K,

“It’s not really comparable to any other half marathons in terms of

with hundreds of runners instead of tens of thousands, the Good

times. Having it be a half marathon might attract more folks, but the

Sam Challenge is your race.

race sells out as it is. Western States 100 is actually two-tenths longer

The Mt. Ashland Hillclimb Run ascends more than 5600 feet over a 13.3-mile course that starts in Lithia Park and finishes next to the chairlift atop Mt. Ashland.

PHOTO: ANDY ATKINSON

too, so we’re in good company.” Toward the end of the run, just at the Mt. Ashland parking lot, the set route basically ends. Runners get to choose their own route for the last few tenths to the top. If you meander a bit, this one could actually be 13.4 miles!

August/September 2014 racecenter.com

31

Destination: Methow Valley A Hidden Gem in the Pacific Northwest SHANNAH WERNER

Drive four-and-a-half hours northeast of Seattle, Washington and two-and-a-half hours east of Bellingham and you will find yourself in the middle of nowhere. Well, almost.

“The Methow Valley is a bit of a hidden gem, I believe, because of the access to the area,” says Paul Smotherman, owner of the North Cascades Mountain Hostel in Winthrop, WA. “As a recreationalist, the Methow Valley is paradise. Hundreds of miles of hiking trails surround the area including high alpine trails in the Cascades to low valley sage brush and rolling hill hikes that are great to experience in the early spring as the snow begins to melt up high.”

Stretching from east of Mt. Baker up to the Canadian border and the Okanagan region and including the towns of Pateros, Carlton, Mazama, Winthrop and Twisp, the Methow Valley is Old West meets the cross-country skiing capital of the world.

“It is unspoiled, quiet and pristine,” says Kristen Smith, marketing director for Winthrop, Washington. “To top all that off, we have

ABOVE: 120 miles of groomed trails make the Methow Valley North America’s largest cross-country ski area. PHOTO: Courtesy MVSTA / www.skithemethow.com RIGHT: Twisp, WA showcases some great terrain in the annual Sun Mountain Trail Races each year in May. PHOTO: GLENN TACHIYAMA PHOTOGRAPHY

some the greatest recreational opportunities found anywhere. We are home to North America’s largest cross-country ski area with over 120 miles of perfectly groomed trails. We are a mecca for mountain biking, hiking, trail running, hunting, backcountry skiing and snowmobiling. For people who love the outdoors there is nowhere better!”

In the winter, locals and visitors can take the 200K Challenge by skiing every trail in the Methow Valley trail system or repeating loops. Along 37 miles of trails connecting Cub Creek to Mazama are huts (Rendezvous Huts) for people to reserve and spend the night.

Huts are now available for summer rental as well.

While the cross country skiing is the main draw for Methow Valley, the mountain biking and trail running events held in the area offer scenic and challenging courses for outdoor enthusiasts.

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August/September 2014 racecenter.com

When the snow has melted, the sunflowers start blooming and the Sunflower Trail Marathon and Relay is a great way to kick off the summer running season. Taking place on May 9, 2015, the Marathon and Relay is “a magical marathon running on wildflower-lined trails from the town of Mazama to Twisp,” says Smith.

On June 14, 2014, the Sun Mountain Lodge Winthrop Traverse celebrated the life cycle of salmon through a multi-sport race featuring the natural and urban challenges they experience. Participants do a three-mile run, 12-mile mountain bike, four-mile paddle, 20-mile road bike, and a .25-mile team trek to the Old Schoolhouse Brewery.

at 6,800 feet. Runners descend four miles to Cutthroat Lake on switchbacks at 5-10% grade.

Claiming to be one of Washington’s toughest races, the Methow Valley Off-Road Duathlon Race offers “grueling uphills and equally exciting downhills” on the 40K mountain bike and 10K trail run course. This year’s race takes place on September 27.

In addition to the outdoor activities the area offers year-round, the Wild West feel is prominent, especially in Winthrop, where the oldest legal saloon in Washington still operates. Visit in May and you can partake in ‘49ers Days Celebration, celebrating when packers and pack trains, cowboys, cowgirls and wagon trains converged for western events and fun.

Blues Festivals, a Rodeo, Vintage Wheels show, an R&B Festival and other cultural events make for an enriching visit to Methow Valley.

The Methow Valley is also filled with great local drinking and dining establishments in Mazama, Winthrop and Twisp,” Elsworth says. “There are Farmers Markets, Museums, and Galleries to enjoy as well.”

Traveling to the region can be a bit tricky in the winter as Highway 20 closes from mid-November to mid-April (check website for current closures and conditions). However, the route, whether from Spokane or Western Washington is scenic and beautiful.

Lodging in Methow Valley ranges from campgrounds, inns, hostels (such as the North Cascades Mountain Hostel), to cabins, resorts, and bed and breakfasts.

“When people visit here they can expect the outdoors and open spaces will enrich their soul,” Smith says. “We operate on ‘Methow Time’ which means we take the time to enjoy one another and all that surrounds us. What visitors will not find is stoplights, traffic jams, “The Sun Mountain Lodge Winthrop Traverse is a unique event

chain stores or a fast-paced way of life. In

in the valley,” says Todd Elsworth, who is the Executive Director

most areas, cell phones will not work but digital cameras do, so take

of Recreation Northwest which puts on the Northwest Traverse

photos, relax and enjoy and the experience of your choice.” •

Multi-Sport Series. “It’s part of a larger statewide regional series with other events in Olympia and North Bend, and a Grand Finale event in Bellingham. There are many ski, bike and running races

www.recreationnorthwest.org/winthrop-traverse www.methowduathlon.blogspot.com www.mvsta.com/events/calendar-events/cutthroat

hosted in the valley annually and we are proud to be able to bring a

www.rainshadowrunning.com

multi-sport race to the east side of the Cascades.”

www.rendezvoushuts.com

Aptly named, the Cutthroat Classic on August 15, 2014 takes runners on an 11.1-mile trail over Cutthroat Pass. The race starts at

www.winthropwashington.com/event/49er-days www.winthropwashington.com

4,800 feet on the Pacific Crest Trail and climbs five miles to the Pass August/September 2014 racecenter.com

33

Event Calendar RUNS/WALKS 8/2 10TH EMPOWERMENT DAY 5K/10K FOR OVARIAN CANCER

1m, 5K, 10K; Latus Motors Harley-Davidson, Gladstone, OR; www.shocfoundation.org 8/2 HULA GIRL 5K & 10K

5K, 10K (held in conjunction with Wahine All Women’s Tri); Blue Lk Pk,

Fairview, OR; www.aasportsltd.com/wahine > 8/2 LADYBUG RUN FOR CDH AWARENESS

Kids, 1m, 5K, 10K; Cook Pk, Tigard, OR; www.ladybugrun.com 8/2 CRAWFISH CRAWL 5K; 5K; Tualatin Commons, Tualatin, OR; www.betterseries.com > 8/2 Grand Ridge 5mi, Half-Marathon, Marathon and 50K Trail Run; 5m, 13.1m, 26.2m, 50K; Grand Ridge Pk, Issaquah, WA; www.evergreentrailruns.com 8/3 MLK DREAM RUN; 5K, 10K, 15K; Portland, OR; www.mlkdreamrun.org > 8/3 Homer’s Classic 8K; 2m, 5K, 8K; Former Silverton HS, Schlador St. campus, Silverton, OR; www.racenorthwest.com 8/7 FIT RIGHT 1ST THURSDAY URBAN ADVENTURE RUN; Scavenger Hunt Run; Fit Right, Portland, OR; www.fitrightnw.com 8/8 Nite Lites; 5K, 10K, 13.1m; Teton Running Store, Ammon, ID; www.buttingear.net 8/9 STILLY FUN RUN 5K FOOTRACE

5K; River Meadows Pk, Arlington, WA; www.festivaloftheriver.com/fun%20run.htm 8/9 COSMO 7K - ALL LADIES RUN; 7K; Fort Vancouver Nat’l Historic Site, Vancouver, WA; www.energyevents.com > 8/9 Garlic Festival 10K; 2m, 10K; North Plains, OR; www.orrc.net 8/9 Scandia Run; 1m, 5K, 10K; Lyle Dale Pk, Junction City, OR; www.scandiarun.com 8/10 BRIDGE OF THE GODS HALF MARATHON & 10K; 10K, 13.1m; Cascade Locks, OR; www.bridgeofthegodsrun.com 8/10 Timberline Mt Run; 7m; Wy’East Day Lodge at Timberline, Mt Hood, OR; www.timberlinetrail.com 8/10 XTERRA Trail Run Hagg Lake - 1/2 Marathon, 10K, 5K; 5K, 10K, 13.1m; Hagg Lk, Forest Grove, OR; www.xterrapdx.com 8/14 DESCHUTES BREWERY TWILIGHT 5K; 5K; Deschutes Brewery, Bend, OR; www.superfitproductions.com 8/15 Lumaglow Fun Run; 5K; Ft Steilacoom Pk, Lakewood, WA; www.4us.org/events 8/16 COSMO 7K - ALL LADIES RUN; 7K; Seattle, WA; www.energyevents.com > 8/16 Pound the Ground for Ultrasound (4US); 5K, 10m, 13.1m; Steilacoom Pk, Lakewood, WA; app.4us.org/events/rally-round-4-ultrasound

8/17 8/17

Lake Union 10K; 10K; Lk Union Pk, Seattle, WA; www.lakeunion10k.com Portland Parks $5 5K; 5K; Laurelhurst Pk, Portland, OR; www.5dollar5k.com 8/23 Canby Dahlia Run; 10K, 13.1m; Canby Foursquare Church, Canby, OR; www.canbydahliarun.org 8/23 Cutthroat Classic; 11.1m; Winthrop, WA; www.mvsta.com 8/24 SEATTLE MARATHON 10K RACE; 10K; Seattle Ctr, Seattle, WA; www.seattlemarathon.org 8/24 Alki Beach 5K; 5K; Alki Beach, West Seattle, WA; www.alkibeachrun.com 8/30 4TH ANNUAL SUNRIVER MARATHON FOR A CAUSE 10K, 5K AND KIDS RACE

5K, 10K, 13.1m; Sunriver Resort, Sunriver, OR; www.sunrivermarathon.com > 8/30 Hardesty Hardcore; 5.5m, 14m; Hardesty Trailhead West of Oakridge, Lowell, OR; www.level32racing.com/Hardesty_Hardcore.html 8/31 OVERLAKE MEDICAL CENTER LABOR DAY HALF & 4-MILE RUN/WALK; 4m, 13.1m, Marymoor Pk, Redmond, WA; www.labordayrun.com 9/1 Brews Cruise; 5K; Eugene, OR; www.level32racing.com/Brews_Cruise.html 9/4 FIT RIGHT 1ST THURSDAY URBAN ADVENTURE RUN; Scavenger Hunt Run; Fit Right, Portland, OR; www.fitrightnw.com 9/6 10TH ANNUAL WALK, ROLL ‘N’ RUN FOR UCP; 5K, 8K; RiverEast Ctr Parking Lot, Portland, OR; www.walkrollnrun.org 9/6 GATEWAY TO THE GORGE HALF & 5K; 5K, 13.1m; Troutdale, OR; www.energyevents.com > 9/6 HERO-UP HALF MARATHON & 5K; Kids, 5K, 13.1m; Cook Pk, Tigard, OR; www.hero-up.org 9/6 LAKE CHELAN SHORE TO SHORE MARATHON, HALF-MARATHON AND 10K; 10K, 13.1m, 26.2m; Lk Chelan, Manson, WA; www.lakechelanmarathon.com 9/6 Beaverton Fun Run; 5K; Griffith Pk, Beaverton, OR; www.beavertonfunrun.com 9/6 Dash Point State Park 10K and Half-Marathon Trail Run; 10K, 13.1m; Dash Point St Pk, Federal Way, WA; www.evergreentrailruns.com 9/6 Sublimity Harvest Festival Road Run and Fun Walk; Kids, 3K, 5K, 10K; Sublimity Grade Schl, Sublimity, OR; www.sublimityharvestfest.com 9/6 Sunset Bay Trail Run; 1m, 4m, 15K, 13.1m; Sunset Bay St Pk, Charleston, OR; www.southcoastrunningclub.org 9/7 PINTS TO PASTA 10K ROADRACE; 10K; The Old Spaghetti Factory, Portland, OR; www.betterseries.com > 9/7 Women of Wonder 10K & 5K; 5K, 10K; Green Lk Pk, Seattle, WA; www.promotionevents.com

9/13 CAUSE + EVENT PORTLAND

5K, 10K, 13.1m; Bethany Village, Portland, OR; www.causeandeventportland.com 9/13 GUTS N GLORY DASH; 5K (Obstacle Race); Kennewick Fairgrnds, Kennewick, WA; www.gutsnglorydash.com > 9/13 HAPPY GIRLS RUN - FOREST GROVE; 5K, 13.1m; Hagg Lk, Forest Grove, OR; www.happygirlsrun.com 9/13 RUN WITH THE GUYS!; 5K, 13.1m; Soap Lake, WA; www.ulbfit.com 9/13 30th Annual Harvest Classic; 1m, 8K; Nampa Recreation Ctr, Nampa, ID; www.nampaparksandrecreation.org/HarvestClassic.aspx 9/13 Cause + Event Portland 5K Walk, 5K Run, 10K Run and the Hillaceous Half Marathon; 5K, 10K, 13.1m; Bethany Village, Portland, OR; www.causeandeventportland.com 9/13 Fairhaven Runners Waterfront 15K; 10K, 15K, 10m, 13.1m; Fairhaven Village Green, Bellingham, WA; www.cob.org/services/recreation/races 9/13 Oktoberfest Road Race; 5K, 10K; Humpert Pk, Mount Angel, OR; www.racenorthwest.com 9/14 BIGFOOT 10K ROAD RACE & DIRTYFOOT 10K TRAIL RACE; Kids, 10K; Bend, OR; www.ultrasignup.com/register.aspx?did=21421 9/14 Boring Marathon, Half-Boring Half-Marathon and Near Boring 8K; 8K, 13.1m, 26.2m; Sam Barlow HS, Gresham, OR; www.boringmarathon.com 9/14 Portland Parks $5 5K; 5K; Westmoreland Pk, Portland, OR; www.5dollar5k.com 9/18 FITONE 5K FAMILY RUN, WALK & STROLL / 10K / HALF MARATHON / EXPO; 5K, 10K, Half Marathon; Boise, ID; www.fitoneboise.org 9/20 GLOW IN THE PARK

5K; Downtown, Spokane, WA www.the5kglowrun.com 9/20 INDIAN SUMMER HALF-MARATHON; 5K, 13.1m; Columbia Pt Pk, Richland, WA; www.3rrr.org 9/20 PREFONTAINE MEMORIAL RUN; 5K, 10K; Coos Bay, OR; www.prefontainerun.com 9/20 RIVER RUN; 5K, 10K, 13.1m; Pybus Public Market, Wenatchee, WA; www.runwenatchee.com 9/20 Forest Grove Lions Run & Walk for Sight; Kids, 5K, 10K; Forest Grove, OR; crcoas8.wix.com/fg-lions-run-walk 9/20 Kiss Me Dirty Mud Run Series - Portland, OR; 5K, Mud/Obstacle; Portland Int’l Raceway, Portland, OR; www.kissmedirty.com

KEY

> Events owned, managed or timed by AA Sports, Ltd.

Run The

Bay

8th Annual Event

ENCOUNTER A RACING EXPERIENCE WITH A SCENIC BACKDROP.

OPEN UP TO DEDICATION Just minutes north of Seattle, you’ll find a great selection of sports venues for your event. In addition to complete event organization assistance, you’ll find over 5,000 hotel rooms, endless outdoor adventures and unlimited opportunities for fun.

September 28th, 2014 Marathon, Half Marathon & 5K

SPORTS COMMISSION MADE POSSIBLE IN PART THROUGH THE SUPPORT OF THE TPA FUND OF SNOHOMISH COUNTY, WASHINGTON.

Get 10% off individual race fee!

g

Register online with discount code RCN14AIE

OFFER GOOD THRU AUGUST 31, 2014

www.bellinghambaymarathon.com

34

August/September 2014 racecenter.com

Join us for our 43rd Annual Marathon and 5th Annual HALF on 10.5.14 Sign up early–our HALF sells out in January!

9/20 9/21 9/21 9/21 9/27 9/27 9/27 9/27 9/28 9/28 10/4 10/4 10/4 10/4 10/5

St. Luke’s Women’s Fitness Celebration - 5K Run, Walk & Stroll; 5K, 9KR/W; Idaho State Capitol, Boise, ID; www.celebrateall.org CHAMPOEG PARK HALF MARATHON & 5 MILER; 5m, 13.1m; Champoeg State Park, St Paul, OR; www.energyevents.com > SUSAN G. KOMEN PORTLAND RACE FOR THE CURE; 1m, 5K, 8K; Tom McCall Waterfront Pk, Portland, OR; www.komenoregon.org > THE ROGUE RUN - HALF MARATHON & 10K; 10K, 13.1m, Kids; Medford, OR; www.theroguerun.com COSMO 7K - ALL LADIES RUN; 7K; Bend, OR; www.energyevents.com > HAPPY GIRLS RUN - SPOKANE; 5K, 10K, 13.1m; Spokane, WA; www.happygirlsrun.com Saddle Mountain Summit Challenge; 5m; Seaside, OR; www.ascherlindustries.com/SaddleMt/index.htm Tehaleh 1K Kids, 5K, 10K, Half-Marathon and Marathon Trail Run; 1K kids, 5K, 10K, 13.1m, 26.2m; Bonney Lake, WA; www.evergreentrailruns.com BELLINGHAM BAY MARATHON, HALF MARATHON & 5K; 5K, 13.1m, 26.2m; Bellingham, WA; www.bellinghambaymarathon.org Multnomah Falls Trail Run; 5.6m; Wahkeena Falls St Pk, Corbett, OR; www.portlandrunner.com PORTLAND MARATHON KIDS FUN RUN & FESTIVAL; Kids; Portland, OR; www.portlandmarathon.org Harvest Classic 10K Run and 5K Run/Walk; 5K, 10K; Longview, WA; www.rotaryharvestclassic.com See Jane Run (All Women’s Run and Walk); 1mW, 5KR/W; Empire Lks, Coos Bay, OR; www.southcoastrunningclub.org Sidney Glen Elementary Dolphin Dash; 5K; Sidney Glen Elem, Port Orchard, WA; www.dolphindash5K.org PORTLAND MARATHON 10K FAMILY WALK; 10K; Portland, OR; www.portlandmarathon.org

10/11 DETROIT LAKE MUD RUN; 10K; Detroit Lk Rec Area, Detroit Lake, OR; www.runwildadventures.com 10/11 FALL FEST 1MI OR 5K; 1m, 5K; Soap Lake, WA; www.ulbfit.com 10/11 Elk-Kings Mtn Traverse 15K & 50K; 15m, 50K; Tillamook St Forest, OR; www.elkkingtraverse.com 10/11 Millicoma Marsh Trail and Track Runs; 400mtr, 1m, 5K; Millicoma Mddl Schl, Coos Bay, OR; www.southcoastrunningclub.org 10/12 GIRLFRIENDS RUN FOR A CURE QUARTER & HALF MARATHON

10K, 13.1m; Northwest Personal Training, Vancouver, WA; www.nwpersonaltraining.com/subs/events/event_details.php?event_id=295

10/12 SUSAN G. KOMEN EUGENE RACE FOR THE CURE; 1m, 5K, 8K; Autzen Stadium, Eugene, OR; www.komenoregon.org 10/18 BEND ZOMBIE RUN; Scavenger Hunt Run; Bend, OR; www.bendzombierun.com 10/19 SD’S DOWN AND DIRTY HALF & 10K; 10K, 13.1m; Seventh Mountain Resort, Bend, OR; www.superfitproductions.com 10/19 Ft. Steilacoom 5K, 10K, Half-Marathon, Marathon and 50K Trail Run; 5K, 10K, 13.1m, 26.2m, 50K; Ft Steilacoom Pk, Lakewood, WA; www.evergreentrailruns.com 10/19 Portland Parks $5 5K; 5K; Pier Pk, Portland, OR; www.5dollar5k.com 10/25 GRANTS PASS HALF MARATHON; 5K, 10K, 13.1m; Reinhart Volunteer Pk, Grants Pass, OR; www.roguemultisport.com 10/25 RUN2SURVIVE, ZOMBIE FEST; 5K; Vancouver, WA; www.energyevents.com > 10/26 RUN LIKE HELL!

Kids, 5K, 10K, 13.1m; Pioneer Courthouse Sq, Portland, OR; www.terrapinevents.com > 10/26 Run Scared 5K and 4K Walk; Kids, 5K; Seward Pk, Seattle, WA; www.runscared5k.com 11/2 HAPPY GIRLS RUN - SISTERS; 5K, 13.1m; Sisters, OR; www.happygirlsrun.com

11/2 11/8 11/8 11/9 11/15 11/15 11/15 11/15 11/19 11/23 11/27 11/27 11/27 11/27 11/27

Battle to the Pacific; 5K, 10K, 13.1m; Fort Stevens St Pk, Hammond, OR; www.ascherlindustries.com/pacificrun 3RD ANNUAL VETERAN’S DAY 5K & 10K; 5K, 10K; Soap Lake, WA; www.ulbfit.com MUSTACHE DACHE - BOISE; Kids, 5K; Big Al’s, Boise, ID; www.energyevents.com > COLUMBIA CLASSIC; 10m; Battelle Campus, Richland, WA; www.3rrr.org MUSTACHE DACHE - PORTLAND; Kids, 5K; Big Al’s, Beaverton, OR; www.energyevents.com > MUSTACHE DACHE - CORVALLIS; 5K; Corvallis, OR; www.mustachedache.com/corvallis REDMOND POULTRY PREDICTOR; 4m; Farrel McWhirter Farm, Redmond, WA; www.redmond.gov/races Grand Ridge 5mi, Half-Marathon, Marathon and 50K Trail Run; 5m, 13.1m, 26.2m, 50K; Grand Ridge Pk, Issaquah, WA; www.evergreentrailruns.com Autumn Trails Eugene; 3.5m, 6m, 10m, 16m; Frank Kinney Pk, Eugene, OR; www.level32racing.com/Autumn_Trails_Eugene.html Green Lake Gobble & Mashed Potato Munch Off; Kids, 5K, 10K; Green Lk Pk, Seattle, WA; www.promotionevents.com CENTRAL OREGON THANKSGIVING CLASSIC; 1m, 5K, 10K; Old Mill District, Bend, OR; www.deschutescountygotr.org OREGON MID VALLEY ROAD RACE; 2.5mW, 3.75m, 5.2m; Albany, OR; www.omroadrace.org > TOFURKY TROT; 5K; Mt Tabor Pk, Portland, OR; www.tofurky.com TOFURKY TROT PASADENA/ROSE BOWL; 5K ; Rose Bowl Stadium, Pasadena, CA; www.tofurky.com TURKEY DAY 5K AND 5 MILE RUN; 5K, 5m; Redmond Watershed, Redmond, WA; www.finishstrongevents.com

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Event Calendar

Join us for our 43rd Annual Marathon and 5th Annual HALF on 10.5.14 Sign up early–our HALF sells out in January!

11/27 TURKEY ON THE RUN; Kids, 5K, 12K; Rotary Pk, Wenatchee, WA; www.runwenatchee.com 11/27 TURKEY TROT 5K; 5K; West Linn, OR; www.betterseries.com > 11/27 Burn the Bird 5K/10K Walk/Run; 5K, 10K; Rivers Edge Trail, Great Falls, MT; www.racemt.com 11/27 Huffing For Stuffing Thanksgiving Day Run; Kids, 5K, 10K; Museum of the Rockies, Bozeman, MT; www.huffingforstuffing.com 11/27 OAC Turkey Trot; 1K Kids, 5K, 10K; Osborn Aquatic Ctr, Corvallis, OR; www.oacturkeytrot.com 11/27 Turkey Trot Eugene; 2m, 4m; Valley River Ctr, Eugene, OR; www.level32racing.com/Turkey_Trot_Eugene.html 11/27 Turkey Trot Fun Run/Walk; 3.5m, 8.3m; LaCamas Swim & Sport, Camas, WA; www.lacamassport.com 11/27 Turkey Trot Fun Run/Walk; Pick Your Distance; Empire Lks, Coos Bay, OR; www.southcoastrunningclub.org 11/29 WINTER WONDERLAND OF LIGHTS RUN/WALK

2m, 4m, 6m; Portland Int’l Raceway, Portland, OR; www.aasportsltd.com/wonderland > 11/29 SEATTLE MARATHON 5K RACE; 5K; Downtown, Seattle, WA; www.seattlemarathon.org 11/30 HOT BUTTERED RUN; Kids, 5K, 12K; Esther Short Pk, Vancouver, WA; www.energyevents.com > 12/6 REINDEER RUN

5K, 10K, 13.1m; Columbia River Foursquare Church, St. Helens, OR; www.crfoursquare.com/reindeerrun.html 12/6 23RD ANNUAL BEND JINGLE BELL RUN/WALK FOR ARTHRITIS; Kids, 5K; Downtown, Bend, OR; www.bendjinglebellrun.org 12/6 SHELLBURG FALLS TRAIL RUN; 10K; Shellburg Falls Rec Area, Lyons, OR; www.runwildadventures.com 12/6 Jingle Bells Run; 5K, 8K, 12K; Maury Jacobs Pk, Eugene OR; www.level32racing.com/Jingle_Bells_Run.html 12/6 Junior Jingle Bell Run; 1m; LaCamas Swim & Sport, Camas, WA; www.lacamassport.com 12/7 PORTLAND JINGLE BELL RUN/WALK FOR ARTHRITIS; Kids, 5K; Downtown, Portland, OR; www.portlandjinglebellrun.org 12/13 Frozen Trail Runfest; 5K, 9m, 15m, 50K; Buford Pk, Mt Pisgah, Eugene, OR; www.level32racing.com/Frozen_Trail_Runfest.html 12/13 Mac’s Run; 5KR/W, 10K; Sunset Bay St Pk, Charleston, OR; www.southcoastrunningclub.org 12/14 HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; adidas North America Campus, Portland, OR; www.foottraffic.us/holiday > 12/14 12K’s of Christmas Holiday Run; Kids, 5K, 12K; Marina Pk, Kirkland, WA; www.12ksofchristmas.com 12/20 YMCA CHRISTMAS RUN; Kids, 2m, 6m; Downtown YMCA/Boise HS, Boise, ID; www.ymcatvidaho.org/programs/races 12/31 THE FIRST RUN & WALK

1.5m, 5KR/W; World Trade Ctr, Downtown, Portland, OR; www.aasportsltd.com/firstrun > 12/31 First Run; 5K, 10K; Valley River Inn, Eugene, OR; www.level32racing.com/First_Run.html

RELAYS CASCADE LAKES RELAY; 216m, 6-12ppr Team; Diamond Lk to Bend, OR; www.cascadelakesrelay.com CASCADE LAKES WALK RELAY; 132m, 8-12ppr Team; Silver Lk to Bend, OR; www.cascadelakesrelay.com 8/2 Circle the Bay Relay; 30KR/W, 3ppr Team; Ferry Road Pk, N Bend, OR; www.southcoastrunningclub.org 8/15 SPOKANE TO SANDPOINT RELAY; 200m, 6-12ppr Team; Spokane, WA to Sandpoint, ID; www.spokanetosandpoint.com 8/15 SPOKANE TO SANDPOINT WALK RELAY; 139m, 12ppr Team; Spokane, WA to Sandpoint, ID; www.spokanetosandpoint.com 8/15 Grand Teton Relay; Relay; Ashton, ID; www.grandtetonrelay.com 8/22 HOOD TO COAST RELAY; 200m, 12ppr Team; Mt Hood to Seaside, OR; www.hoodtocoast.com > 8/22 PORTLAND TO COAST HIGH SCHOOL CHALLENGE; 130m, 12 ppr Team; Portland to Seaside, OR; www.hoodtocoast.com > 8/22 PORTLAND TO COAST WALK RELAY; 127m, 12 ppr Team; Portland to Seaside, OR; www.portlandtocoastwalk.com > 9/21 GORGEOUS RELAY; 60m Relay; Wyeth to Portland, OR; www.gorgeousrelay.com 10/26 TRI-CITIES MARATHON AND MARATHON RELAY; 26.2m, Relay; Shilo Inn, Richland, WA; www.3rrr.org 8/1 8/1

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HALF MARATHONS/ MARATHONS/ULTRAS 8/2

Circle the Bay; 30KR/W, Relay; Ferry Road Pk, N Bend, OR; www.southcoastrunningclub.org 8/2 Grand Ridge 5mi, Half-Marathon, Marathon and 50K Trail Run; 5m, 13.1m, 26.2m, 50K; Grand Ridge Pk, Issaquah, WA; www.evergreentrailruns.com 8/2 Michelob ULTRA Tacoma Narrows Half; 13.1m; Tacoma Narrows Airport, Tacoma, WA; www.tacomanarrowshalf.com 8/9 HUCKLEBERRY HALF

10K, 13.1m; Welches, OR; www.huckleberryhalf.com 8/9 SCOTT COUGAR MOUNTAIN TRAIL RUN SERIES - 13 & 26 MILE; 13m, 26m; Newcastle, WA; www.nwtrailruns.com 8/9 Mt Ashland Hill Climb Run; 13.3m; Lithia Pk, Ashland, OR; www.mtashlandrun.com 8/10 BRIDGE OF THE GODS HALF MARATHON & 10K; 10K, 13.1m; Cascade Locks, OR; www.bridgeofthegodsrun.com 8/10 HAULIN’ ASPEN; 13.1m, 26.2m; Bend, Bend, OR; www.haulinaspen.com 8/10 XTERRA Trail Run Hagg Lake - 1/2 Marathon, 10K, 5K; 5K, 10K, 13.1m; Hagg Lk, Forest Grove, OR; www.xterrapdx.com 8/16 Pound the Ground for Ultrasound (4US); 5K, 10m, 13.1m; Steilacoom Pk, Lakewood, WA; app.4us.org/events/rally-round-4-ultrasound 8/23 Canby Dahlia Run; 10K, 13.1m; Canby Foursquare Church, Canby, OR; www.canbydahliarun.org 8/30 4TH ANNUAL SUNRIVER MARATHON FOR A CAUSE HALF MARATHON

5K, 10K, 13.1m; Sunriver Resort, Sunriver, OR; www.sunrivermarathon.com > 8/30 Hardesty Hardcore; 5.5m, 14m; Hardesty Trailhead West of Oakridge, Lowell, OR; www.level32racing.com/Hardesty_Hardcore.html 8/31 4TH ANNUAL SUNRIVER MARATHON FOR A CAUSE HALF MARATHON, MARATHON

13.1m, 26.2m; Sunriver Resort, Sunriver, OR; www.sunrivermarathon.com > 8/31 OREGON WINE COUNTRY HALF MARATHON

13.1m, Relay; Willamette Valley, OR; www.destinationraces.com/runoregon 8/31 OVERLAKE MEDICAL CENTER LABOR DAY HALF & 4-MILE RUN/WALK; 4m, 13.1m, Marymoor Pk, Redmond, WA; www.labordayrun.com 8/31 Disneyland Half Marathon; 13.1m; Disneyland, Anaheim, CA; www.disneylandhalfmarathon.com 9/6 KELOWNA WINE COUNTRY HALF MARATHON

13.1m, Relay; Kelowna, BC; www.destinationraces.com/runbc 9/6 GATEWAY TO THE GORGE HALF & 5K; 5K, 13.1m; Troutdale, OR; www.energyevents.com > 9/6 HERO-UP HALF MARATHON & 5K; Kids, 5K, 13.1m; Cook Pk, Tigard, OR; www.hero-up.org 9/6 LAKE CHELAN SHORE TO SHORE MARATHON, HALF-MARATHON AND 10K; 10K, 13.1m, 26.2m; Lk Chelan, Manson, WA; www.lakechelanmarathon.com 9/6 Dash Point State Park 10K and Half-Marathon Trail Run; 10K, 13.1m; Dash Point St Pk, Federal Way, WA; www.evergreentrailruns.com 9/6 Lookout Tower Trail Climb 50K/25K; 15m, 50K; Lionhead St Pk, Priest Lake, ID; www.priestlakerace.com 9/6 Sunset Bay Trail Run; 1m, 4m, 15K, 13.1m; Sunset Bay St Pk, Charleston, OR; www.southcoastrunningclub.org 9/7 BOZEMAN MARATHON AND HALF MARATHON; 13.1m, 26.2m; Bozeman, MT; www.bozemanmarathon.com 9/13 CAUSE + EVENT PORTLAND;

5K, 10K, 13.1m; Bethany Village, Portland, OR; www.causeandeventportland.com 9/13 HAPPY GIRLS RUN - FOREST GROVE; 5K, 13.1m; Hagg Lk, Forest Grove, OR; www.happygirlsrun.com 9/13 RUN WITH THE GUYS!; 5K, 13.1m; Soap Lake, WA; www.ulbfit.com 9/13 Cause + Event Portland 5K Walk, 5K Run, 10K Run and the Hillaceous Half Marathon; 5K, 10K, 13.1m; Bethany Village, Portland, OR; www.causeandeventportland.com 9/13 Fairhaven Runners Waterfront 15K; 10K, 15K, 10m, 13.1m; Fairhaven Village Green, Bellingham, WA; www.cob.org/services/recreation/races 9/13 Plain 100K & 100mi; 100K, 100m; Plain, WA; www.cascaderunningclub.com 9/13 The Chehalem Challenge - One. Tough. Mother.; 5K; Newberg, OR; www.chehalemchallenge.com 9/13 The Oregon Marathon and Half Marathon; 13.1m, 26.2m; Banks, OR; www.uberthons.com/2014marathon

9/14 BLACK DIAMOND HALF MARATHON

13.1m; Nolte St Pk, Enumclaw, WA; www.aasportsltd.com/blackdiamond > 9/14 Boring Marathon, Half-Boring Half-Marathon and Near Boring 8K; 8K, 13.1m, 26.2m; Sam Barlow HS, Gresham, OR; www.boringmarathon.com 9/18 FITONE 5K FAMILY RUN, WALK & STROLL / 10K / HALF MARATHON / EXPO; 5K, 10K, Half Marathon; Boise, ID; www.fitoneboise.org 9/20 COLUMBIA RIVER POWER MARATHON & ULTRA; 8K, 13,1m, 26.2m, 50K; Umatilla, OR; www.columbiarivermarathon.com 9/20 INDIAN SUMMER HALF-MARATHON; 5K, 13.1m; Columbia Pt Pk, Richland, WA; www.3rrr.org 9/20 RIVER RUN; 5K, 10K, 13.1m; Pybus Public Market, Wenatchee, WA; www.runwenatchee.com 9/20 SOUTH SANTIAM HALF MARATHON; 13.1m; Lebanon, OR; www.runwildadventures.com 9/21 CHAMPOEG PARK HALF MARATHON & 5 MILER; 5m, 13.1m; Champoeg State Park, St Paul, OR; www.energyevents.com > 9/21 FLAGLINE 50K; 50K; Mt Bachelor, Bend, OR; www.flaglinetrailfest.com 9/21 HIGH ALPINE HALF; 13.1m; Mt Bachelor, Bend, OR; www.flaglinetrailfest.com 9/21 THE ROGUE RUN - HALF MARATHON & 10K; 10K, 13.1m, Kids; Medford, OR; www.theroguerun.com 9/27 QUILCENE HALF-MARATHON, 10K AND 5K RUNS; 5K, 10K, 13.1M;

Quilcene, WA; www.quilcenehalfmarathon.com > 9/27 HAPPY GIRLS RUN - SPOKANE; 5K, 10K, 13.1m; Spokane, WA; www.happygirlsrun.com 9/27 Mountain Lakes 100; 100m; Olallie Lk, OR; www.mountainlakes100.com 9/27 Priest Lake 50K, Marathon, Half-Marathon, 25K; 5K, 13.1m, 26.2m, 50K; Hills Resort, Priest Lake, ID; www.priestlakerace.com 9/27 Tehaleh 1K Kids, 5K, 10K, Half-Marathon and Marathon Trail Run; 1K kids, 5K, 10K, 13.1m, 26.2m; Bonney Lake, WA; www.evergreentrailruns.com 9/28 BELLINGHAM BAY MARATHON, HALF MARATHON & 5K; 5K, 13.1m, 26.2m; Bellingham, WA; www.bellinghambaymarathon.org 9/28 RACE FOR A SOLDIER HALF MARATHON; Kids, 2m, 13.1m; Gig Harbor Family YMCA, Gig Harbor, WA; www.raceforasoldier.com 10/4 LEAVENWORTH OKTOBERFEST MARATHON AND HALF-MARATHON; 13.1m, 26.2m; U.S. Fish Hatchery, Leavenworth, WA; teddriven.com/events/2013-leavenworth-marathon 10/5 CONDOR 25K TRAIL RUN

25K; Corvallis, OR; www.condor25k.org 10/5 PORTLAND MARATHON & HALF MARATHON

13.1, 26.2m; Portland, OR; www.portlandmarathon.org 10/11 Defiance 50K/30K/15K; 15K, 30K, 50K; Tacoma, WA; www.defiance50k.com 10/11 Elk-Kings Mtn Traverse 15K & 50K; 15m, 50K; Tillamook St Forest, OR; www.elkkingtraverse.com 10/12 GIRLFRIENDS RUN FOR A CURE QUARTER & HALF MARATHON

10K, 13.1m; Northwest Personal Training, Vancouver, WA; www.nwpersonaltraining.com/subs/events/event_details.php?event_id=295

10/12 2014 SPOKANE MARATHON

10K, 13.1m, 26.2m; Spokane, WA; www.spokanemarathon.us 10/12 WALLA WALLA MARATHON; Kids, 10K, 13.1m, 26.2m; Walla Walla, WA; www.wwmultisports.com > 10/18 RUNAWAY PUMPKIN HALF MARATHON

13.1m; Cheadle Lk Pk, Lebanon, OR; www.runawaypumpkinhalf.org 10/19 HUMBOLDT REDWOODS MARATHON, HALF MARATHON, AND 5K; 5K, 13.1m, 26.2m; Humboldt Redwoods St Pk, Weott, CA; www.redwoodsmarathon.org 10/19 SD’S DOWN AND DIRTY HALF & 10K; 10K, 13.1m; Seventh Mountain Resort, Bend, OR; www.superfitproductions.com 10/19 Ft. Steilacoom 5K, 10K, Half-Marathon, Marathon and 50K Trail Run; 5K, 10K, 13.1m, 26.2m, 50K; Ft Steilacoom Pk, Lakewood, WA; www.evergreentrailruns.com 10/25 GRANTS PASS HALF MARATHON

5K, 10K, 13.1m; Reinhart Volunteer Pk, Grants Pass, OR; www.roguemultisport.com 10/26 RUN LIKE HELL!

Kids, 5K, 10K, 13.1m; Pioneer Courthouse Sq, Portland, OR; www.terrapinevents.com >

KEY

> Events owned, managed or timed by AA Sports, Ltd.

10/26 COLUMBIA GORGE MARATHON AND HALF MARATHON; 13.1m, 26.2m; Hood River, OR; www.breakawaypromotions.com 10/26 TRI-CITIES MARATHON AND MARATHON RELAY; 26.2m, Relay; Shilo Inn, Richland, WA; www.3rrr.org 10/26 Rock n’ Roll Oasis Vancouver Half Marathon and Cunningham Seawall 10K; 10K, 13.1m; Vancouver, BC; runrocknroll.competitor.com/vancouver 11/1 LITHIA LOOP TRAIL MARATHON; 26.2m; Lithia Pk, Ashland, OR; www.roguevalleyrunners.com/LLTM 11/1 SILVER FALLS TRAIL 50K ULTRA, MARATHON AND 7MI; 7m, 26.2m, 50K; Silver Falls St Pk, Silverton, OR; www.silverfallsmarathon.com 11/1 ZEITGEIST HALF MARATHON; 13.1m; Optimist Football Pk, Boise, ID; www.zhalfmarathon.com > 11/2 HAPPY GIRLS RUN - SISTERS; 5K, 13.1m; Sisters, OR; www.happygirlsrun.com 11/2 SILVER FALLS TRAIL HALF MARATHON; 13.1m; Silver Falls St Pk, Silverton, OR; www.silverfallsmarathon.com 11/2 Battle to the Pacific; 5K, 10K, 13.1m; Fort Stevens St Pk, Hammond, OR; www.ascherlindustries.com/pacificrun 11/15 Grand Ridge 5mi, Half-Marathon, Marathon and 50K Trail Run; 5m, 13.1m, 26.2m, 50K; Grand Ridge Pk, Issaquah, WA; www.evergreentrailruns.com 11/16 ROCK ‘N’ ROLL LAS VEGAS; 6.5m, 13.1m, 26.2m; Las Vegas, NV; runrocknroll.competitor.com/las-vegas 11/19 Autumn Trails Eugene; 3.5m, 6m, 10m, 16m; Frank Kinney Pk, Eugene, OR; www.level32racing.com/Autumn_Trails_Eugene.html 11/30 AMICA INSURANCE SEATTLE MARATHON; Kids, 13.1m, 26.2m; Seattle Ctr, Seattle, WA; www.seattlemarathon.org 12/6 REINDEER RUN

5K, 10K, 13.1m; Columbia River Foursquare Church, St. Helens, OR; www.crfoursquare.com/reindeerrun.html 12/7 CALIFORNIA INTERNATIONAL MARATHON; 26.2m Solo/Relay; Folsom Dam, Sacramento, CA; www.runcim.org 12/13 Frozen Trail Runfest; 5K, 9m, 15m, 50K; Buford Pk, Mt Pisgah, Eugene, OR; www.level32racing.com/Frozen_Trail_Runfest.html 12/14 HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; adidas North America Campus, Portland, OR; www.foottraffic.us/holiday > 3/1/2015 NAPA VALLEY MARATHON; 5K, 26.2m; Napa, CA; www.napavalleymarathon.org

TRIATHLONS/DUATHLONS

8/24 LAKE MERIDIAN TRIATHLON #2

Super Sprint Tri, Sprint Tri, Olympic tri; Lk Meridian Pk, Kent, WA; www.lakemeridiantri.com 8/2 WAHINE ALL WOMEN’S TRIATHLON & DUATHLON 8/30 BONNEY LAKE-LABOR OF LOVE-TRIATHLON (OLYMPIC AND SPRINT);

Sprint Tri, Tri-iT Sprint Tri, Sprint Du, Kids; Blue Lk Pk, Fairview, OR; Sprint Tri, Olympic Tri; Allen York Pk, Bonney Lake, WA; www.aasportsltd.com/wahine > www.buduracing.com/events_detail.php?e=1062 8/2 POWER OF PASCO SPRINT TRIATHLON; Sprint Tri; Chiawana Pk, Pasco, 8/30 TITANIUM MAN TRIATHLON; Olympic Tri; Columbia Pk, Richland, WA; WA; www.3rrr.org www.3rrr.org 8/3 MID-SUMMER TRIATHLON & DUATHLON 8/31 ANNUAL STEVE BRAUN MEMORIAL TRIATHLON

Sprint Tri, Tri-iT Sprint Tri, Olympic Tri, Sprint Du; Blue Lk Pk, Fairview, OR;

Sprint Tri; Moran St Pk, Orcas Island, WA; www.friendsofmoran.com www.aasportsltd.com/midsummer > 9/6 MAC DASH 8/3 Bellingham Youth Triathlon; Sprint Tri, Kids Tri, Youth Tri; Arne Hanna

Sprint (pool) Tri, Kids Tri, Youth Tri; Madras Aquatic Ctr, Aquatic Ctr, Bellingham, WA; www.cob.org/services/recreation/races

Madras, OR; www.macdash.org 8/3 Race Montana Triathlon; Sprint (pool) Tri, Kids Tri; Electric City Water Pk, 9/6 ALUMINUM MAN TRIATHLON; Sprint Tri, Olympic Tri, Olympic Du; Great Falls, MT; www.racemttri.com Riverfront Pk, The Dalles, OR; www.racecenter.com/aluminumman > 8/6 ATHLETES LOUNGE TRIATHLON TRAINING RACES; Sprint Tri; Hagg Lk, 9/6 BEST IN THE WEST TRIATHLON FESTIVAL - HALF IRON & SPRINT; Forest Grove, OR; www.athleteslounge.com Sprint Tri, Long Course Tri; Lewis Creek Pk, Sweet Home, OR; 8/9 EMMETT’S MOST EXCELLENT TRIATHLONS www.bestinthewestevents.com

Kids Tri (Fri 8/8); Sprint Tri, Olympic Tri (Sat 8/9); Emmett/Boise, ID; 9/6 LAKE STEVENS TRIATHLON (OLYMPIC AND SPRINT); www.emmetttri.com > Sprint Tri, Olympic Tri; Lake Stevens, Lake Stevens, WA; 8/9 LAKE TYE TRIATHLON; SPRINT TRI, OLYMPIC TRI, YOUTH TRI www.buduracing.com/events_detail.php?e=1063

Lake Tye; Monroe, WA; www.laketyetriathlon.com 9/7 24TH ANNUAL LINCOLN CITY SPRINT TRIATHLON; Sprint (pool) Tri; 8/9 COEUR D’ALENE TRIATHLON, DUATHLON & SCENIC SPRINT; Sprint Tri, Lincoln City Community Ctr, Lincoln City, OR; www.lincolncity.org Olympic Tri, Olympic Du; Coeur d’Alene City Pk, Coeur d’Alene, ID; 9/7 BEST IN THE WEST TRIATHLON FESTIVAL - TRY-A-TRI & OLYMPIC; Youth Tri, www.cdatriathlon.com Sprint Tri, Olympic Tri; Foster Lk, Lewis Creek Pk, Sweet Home, OR; 8/9 LAKE TYE YOUTH TRIATHLON; Youth Tri; Lake Tye; Monroe, WA; www.bestinthewestevents.com www.laketyetriathlon.com 9/12 YMCA YOUTH TRIATHLON AT HIDDEN SPRINGS; Kids Tri; Hidden Springs, 8/9 XTERRA PDX - Epic Off Road Weekend - Triathlon / Sprint / Du; Boise, ID; www.ymcatvidaho.org/programs/races Off Road Sprint Tri, Off Road Olympic Tri, Kids Tri; Hagg Lk, 9/13 BLACK DIAMOND LONG COURSE TRIATHLON & Forest Grove, OR; www.xterrapdx.com

ENDURANCE DUATHLON 8/15 AQUAMAN DUATHLON; Run, Swim, Run; Howard Amon Pk,

Long Course Tri, Long Course Du; Nolte St Pk, Enumclaw, WA; Richland, WA; www.3rrr.org www.aasportsltd.com/blackdiamond > 8/16 WHIDBEY ISLAND TRIATHLON 9/13 YMCA HIDDEN SPRINGS DUATHLON; Sprint Du; Hidden Springs,

Sprint Tri; Whidbey Island, Langley, WA; www.whidbeytriathlon.com Boise, ID; www.ymcatvidaho.org/programs/races 8/16 BEAVER LAKE TRIATHLON; Sprint Tri; Beaver Lk Pk, Sammamish, WA; 9/14 BLACK DIAMOND SPRINT TRI & OLYMPIC www.beaverlake.org/blt > TRIATHLON/DUATHLON 8/16 TITANIUM MAN JUNIOR TRIATHLON; Kids Tri, Youth Tri; Howard Amon Pk,

Sprint Tri, Tri-iT Sprint Tri, Olympic Tri, Olympic Du; Nolte St Pk, Richland, WA; www.3rrr.org

Enumclaw, WA; www.aasportsltd.com/blackdiamond > 8/17 CRESCENT CITY TRIATHLON; Sprint (pool) Tri, Sprint Du; 9/20 LEADMANTRI BEND Fred Endert Pool, Crescent City, CA; www.crescentcitytriathlon.com >

Leadman 85 (Short Course Tri), Leadman 125, Leadman 250

(Long Course Tris); Cultus Lk to Bend, OR; www.leadmantri.com 8/23 LAKE SAMMAMISH TRIATHLON; Sprint Tri; Lk Sammamish St Pk, Issaquah, WA; www.buduracing.com/events_detail.php?e=1061 9/21 THE PORTLAND TRIATHLON; Sprint Tri, Olympic Tri; Cathedral Pk, Portland, OR; www.portlandtri.com > 8/23 Priest Lake Triathlon and MTB Sprint Tri; Sprint Tri, Olympic Tri; Hills Resort, Priest Lake, ID; www.priestlakerace.com 9/21 Kirkland Triathlon; Sprint Tri; Kirkland, WA; www.trifreaks.com/KirklandTri.aspx rudy.racecenter.qtrpage.pdf 1 7/18/14 1:02 PM

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Event Calendar 9/27

2014 Methow Valley Off-Road Duathlon; Off Road Du; Chickadee Trailhead, Winthrop, WA; methowduathlon.blogspot.com 10/17 FALL SPRINT TRIATHLON; Sprint Tri, Kids Tri; Eagle Mddl Schl, Boise, ID; www.ymcatvidaho.org/programs/races 10/19 OSU BEAVER FEVER; Sprint (pool) Tri, Sprint Du; Philomath Middle Schl, Philomath, OR; www.osubeaverfever.com

MUD/OBSTACLE/MULTI-SPORT/ ADVENTURE RACING 8/2 8/9 8/9 8/16 8/16 8/30 9/6 9/7 9/10 9/20 9/20 9/22 9/27

9/27 9/27 9/28

Krank 16hr Adventure Race; 16hr; Cle Elum, WA; www.krankevents.com/adventure-races WILLAMETTE RIVER RELAY; 2.4m Paddle, 15.2mB, 6.2mR; Albany, OR; www.riverrelay.com Calapooia Watershed Challenge; Kayak, Bike Run; Monteith Pk, Albany, OR; contact@bestinthewestevents.com MUDS TO SUDS MUD RACE; 5K, Mud/Obstacle, Adv Race; Hovander Pk, Ferndale, WA; www.mudstosuds.com SUP N’ DU; SUP, Run/Walk; Soap Lake, WA; www.ulbfit.com The Inferno; 10K, 13.1m, Mud/Obstacle; Salem, OR; www.racetheinferno.com NORTH BEND TRAVERSE; Multi-sport - Paddle, MtB, Road Bike, Run; North Bend, WA; www.northbendtraverse.com 18TH ANNUAL SEATTLE ESCAPE FROM THE ROCK TRIATHLON; Sprint Tri; Luther Burbank Pk, Mercer Island, WA; www.envirosports.com Krank Weeknight Adventure Race #4; 3hr; Seattle, WA; www.krankevents.com/adventure-races BELLINGHAM TRAVERSE; Multi-sport - Run, MtB, Road Bike, Trail Run, Paddle; Bellingham, WA; www.recreationnorthwest.org/bellingham-traverse Kiss Me Dirty Mud Run Series - Portland, OR; 5K, Mud/Obstacle; Portland Int’l Raceway, Portland, OR; www.kissmedirty.com Hoodoo to Sisters Mountain Challenge; Adv Race; Sisters, OR; www.sistersmultisport.com SPARTAN BEAST AT SUN PEAKS RESORT 12m, Mud/Obstacle; Sun Peaks Resort, BC; www.spartanrace.com THE EPIC GRIND; 5K, 10K Obstacle Race; Hagg Lk, Forest Grove, OR; www.epic-grind.com SAN JUAN ISLAND QUEST; Trail Run, MtB, Paddle; Moran St Pk, Orcas Island, WA; www.sanjuanislandquest.com SPARTAN SPRINT AT SUN PEAKS RESORT 5K, Mud/Obstacle; Sun Peaks Resort, BC; www.spartanrace.com

CYCLING SERIES

8/23

8/5

9/6

8/19 9/4 9/17 10/5

8/10

OBRA: Uphill Time Trial State Championship; Time Trial; Timberline Lodge, Government Camp, OR; www.obra.org 8/15 Eugene Celebration; 3 Day, Stage Race; Eugene, OR; www.obra.org 8/23 OREGON COAST GRAVEL EPIC; Road Race, Bike Tour; Waldport and Siuslaw National Forest, Waldport, OR; www.dark30sports.com/epic 8/30 David Douglas CX #1; Cyclocross; Vancouver, WA; www.obra.org 9/6 Het Meer CX Race; Cyclocross; Vancouver, WA; www.obra.org 9/7 Mt Ashland Hillclimb; Time Trial; Ashland, OR; www.obra.org 9/20 Future Cross; Cyclocross; Bend, OR; www.poweredbybowen.com 9/21 Ride Hard, Finish Thirsty, p/b Boneyard; Cyclocross; Bend, OR; www.boneyardcycling.com 9/27 Ninkrossi; Cyclocross; Washougal, WA; www.obra.org 9/28 Battle at Barlow; Cyclocross; Gresham, OR; www.obra.org 10/25 David Douglas CX #2; Cyclocross; Vancouver, WA; www.obra.org

CYCLING TOURS/RIDES 8/3 8/10 8/15 8/15 8/16

> Events owned, managed or timed by AA Sports, Ltd.

8/16

9/6 9/7 9/13 10/4

XC SKIING/SWIMMING/OTHER 8/8

CYCLING RACES

8/16

KEY

Upper Echelon CX Clinics at Alpenrose; Cyclocross Clinic; Tue/Thu 8/5-9/25; Alpenrose Velodrome, Portland, OR; www.upperechelonfitness.com Twilight Cyclocross Series; Cyclocross; Tue 8/19-9/30; Eugene, OR; www.obra.org Thrilla Cyclocross Series; Cyclocross; Thu 9/4-9/25; Bend, OR; www.webcyclery.com Blind Date at the Dairy; Cyclocross; Wed 9/17-10/15; Alpenrose Velodrome, Portland, OR; www.obra.org CROSS CRUSADE; Cyclocross; Sun 10/5-11/16; Various Locations, OR; www.crosscrusade.com

RAW (Ride Around WA); 7 Day; Ride through WA; www.cascade.org Providence Bridge Pedal and Stride; Bike Tour; Portland, OR; www.bridgepedal.com Mt. Bike Oregon II; 3 Day, MtB Ride; Oakridge, OR; www.mtbikeoregon.com RSVP 1 (Ride from Seattle to Vancouver & Party); 2 Day, 188m; Seattle, WA to Vancouver, BC; www.cascade.org Portland Century; 50m, 76m, 100m; Portland, OR; www.portlandcentury.com Round the Sound for Ultrasound (4US); Bike Tour; Steilacoom Pk, Lakewood, WA; app.4us.org/events/rally-round-4-ultrasound RSVP 2 (Ride from Seattle to Vancouver & Party); 2 Day, 188m; Seattle, WA to Vancouver, BC; www.cascade.org

OREGON COAST GRAVEL EPIC; Road Race, Bike Tour; Waldport and Siuslaw National Forest, Waldport, OR; www.dark30sports.com/epic Bike MS: Washington; Bike Tour; Skagit County Fairgrounds, Mt Vernon, WA; nationalmssociety.org/chapters/WAS/fundraising-events/bike-ms-northwest/index.aspx Cycle Oregon; 8 Day, 500m; Rural OR, See website; www.cycleoregon.com Tour de Lab; 19m, 41m; Portland, OR; www.tourdelab.com Bike MS: Trail of the Coeur d’Alenes; Bike Tour; Kellogg, ID; www.bikems.org THE KETTLE METTLE 100K; Penticton to Kelowna, BC; www.kettlemettle.ca

8/9 8/16 8/23 8/30 8/31 9/2 9/6 9/13

RAISE THE BAR’S FRIDAY NIGHT SWIM RACE; Swimming; Lk Meridian Pk, Kent, WA; www.fridaynightswimraces.com Swim the Snake; Swimming; Lyons Ferry Pk to Lyons Ferry Marina, Franklin Co, WA; ebnaylor27@aol.com THE COEUR D’ALENE CROSSING; 2.4m Swim; Coeur d’Alene, ID; www.cdacrossing.com SWIM ACROSS AMERICA - MOSES LAKE; .5m, 1m, 2.4m; Blue Heron Pk, Moses Lake, WA; www.swimacrossamerica.org > MARTHA LAKE OPEN WATER SWIM AUGUST; .25m, .5m, 1m, 2m; Martha Lk Swim Beach, Lynnwood, WA; www.marthalakeswim.com Swim Across Suttle; Swimming; Suttle Lk, Sisters, OR; www.sistersmultisport.com Adult Swim Clinics 1-3; Swimming, Clinic; LaCamas Swim & Sport, Camas, WA; www.lacamassport.com SWIM ACROSS AMERICA - SEATTLE; .5m, 1m, 2.4m; Luther Burbank Pk, Mercer Island, WA; www.swimacrossamerica.org > COLUMBIA CROSSING SWIM; Swimming; Chiawana Pk, Pasco, WA; www.3rrr.org

TRAINING/CAMPS/ CLINICS/EXPOS 8/2 8/9 8/23 9/6 12/3

Trek Dirt Series Women’s Mountain Bike Camp; MtB; Hood River, OR; www.dirtseries.com Trek Dirt Series Women’s Mountain Bike Camp; MtB; Fernie, BC; www.dirtseries.com Trek Dirt Series Woman’s Mountain Bike Camp; MtB; Silver Star, BC; www.dirtseries.com Trek Dirt Series Co-ed Mountain Bike Camp; MtB; Whistler, BC; www.dirtseries.com Oregon Fall XC Ski Camp; 12 Day, 5-20K per day XC Ski; Mt Bachelor, Bend, OR; www.xcoregon.org

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