RaceCenter Northwest Magazine - October-December 2014

INSIDE NEW RUNNING SHOES FOR FALL TESTED AND REVIEWED

OCTOBER NOVEMBER DECEMBER 2014

FIND

Injury 101 What to expect Seven adventure trail runs in the Pacific Northwest Destination: Sun Valley, Idaho

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D AY S AT U R

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N O V E M B E R 2 9 • 2 0 1 4 e g o n P o r t l a n d • O r

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Jo in us for a ni g ht ti me r un or wa l k a round t he t rac k at Po r t la nd I nte r n at io na l R a ce way an d e n j oy th e sp e c tac u l ar Wi nte r disp pll a ys ys Wonde r la nd Fe s t i va l o f L ig ht s. Vi e w ove r 2 5 0 co l o r f u l l i g h htt di a nd ma ny f u l l y a ni m a te d s ce n e s ! Winte r Won de r l a nd o f L i g ht s i s H oliday ss iisssi oli day L ig i g ht S how We s t of o f th t h e M iiss si p p i". B e t he h e re wit wi t h you r f am il y a nd f r ie n nd fo r a f un un, h he io n ! dss for e al t hy an d fe st ive ce le b rat ion

A p r oduc t i on of A A Spo r t s , L t d.

AA Sports is proud to benefit high school sports in the NW. For more information, visit:

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2015 Portland, Oregon

THE NEW YEAR’S FIRST 5K RUN/WALK & 10K RUN Join us Wednesday, December 31st, 2014 World Trade Center Plaza Downtown Portland Party and Registration Begin at 10 p.m.

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AA Sports is proud to benefit high school sports in the NW. For more information, visit:

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Start

It’s the season for ‘cross in the Northwest. From cyclocross to cross country running to cross country skiing, the opportunities for late- and off-season adventure abound in the region in the coming months.

PHOTO: NATE WYETH

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October/November/December 2014 racecenter.com

FEATURES

Table of Contents 30 WANT TO BE A RACE DIRECTOR?

An Open Letter to an Unsung Hero

Scott Lommers

34 DESTINATION: SUN VALLEY

ENDURANCE SPORTS MEDIA GROUP

Ruggero Loda

WINTER ENDURANCE

36 FALL SHOE GUIDE

38 TIPS, TRICKS, SECRETS OF THE PROS J.D. Downing

Shannah Werner

DEPARTMENTS & COLUMNS

10 12 20

FROM THE EDITOR BRIEFS TRAINING TOOLBOX

Adnan Kadir

22

NOTES FROM USATF OREGON

Jonathan Marcus

24 FUEL

Stephanie Howe, MS

26 MAXIMUS

Max King

28

THE DIRT

Jeff Browning

40

EVENT CALENDAR

ON THE COVER: ’Cross season is here! Portland’s Torrey Lindbo tears through Blue Lake Regional Park during the 2013 Stumptown XC Series which returns again this fall. PHOTO: Win Goodbody | stoneandsteel.smugmug.com ABOVE: The beautiful months of summer give way to darker days and bountiful precipitation in the Northwest each year. Max King explores ways to “Find Your Adventure” in his column Maximus in this issue — page 26. PHOTO: Kevin Jantzer LEFT: Check out the latest in running footwear in the Endurance Sports Media Group Fall Shoe Guide — page 36. PHOTO: Brooks

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October/November/December 2014 racecenter.com

From the Editor

TM

EXPERIENCE THE

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

Athlete’s Lounge

Above The Fog It was the winter of 2002 in Portland. I waited anxiously for the sun to make an appearance from behind the clouds where it had been hiding for days on end. After about six weeks, the bright fiery ball finally made a cameo and helped to ease my sun-seeking mind and soul.

The weeks and months that ensued were filled with discussion with my wife about a possible move to a place in the Northwest that provided a bit more sun, opportunities to recreate and a good place to raise a family.

We moved to Bend, Oregon that September, and although we dearly miss family and friends in “The Valley,” we’ve truly been thankful for the life we’ve come to lead on what many would refer to as the sunny side of the state. Life in the high desert has its trade-offs but it’s nothing a snow shovel and down jacket can’t solve.

I’ve talked about life in Bend in the pages of RaceCenter from time to time over the years, and if my words ooze passion for this quaint (albeit expanding) mountain town, it’s because I absolutely love where I live. But, loving where I live isn’t the main reason that we packed up and moved to the other side of the mountains. For me, it was about a reprieve from the gloom and an escape from the depression I had felt during the years prior to our relocation.

Seasonal affective disorder has become more widely talked about and has received some much-needed attention over

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the years. In addition to this common ailment, though, I suffered

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outside of my family (until now), it was a big part of my life. I was

D BOSWELL PHOTOGRAPHY

CRAZY DOES

from depression. Although I didn’t talk about it with people

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medicated for a number of years and had a cabinet jammed with a myriad of doctor-

The Balanced Athlete

and several years of being on mind-altering medication, I decided I needed to take a

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prescribed mood stabilizers — most of which didn’t work so well. After much trial and error different approach. This was the real reason for my “change of venue.”

As I write these words, we’ve lost an Oregon mother and one of the world’s greatest comedic geniuses to suicide. Inspired, RaceCenter’s contributing writer Paul Lieto penned a piece on his blog recently called “What I Know About Depression,” which you can read at madebravely.com. Although I won’t recite his words in this short letter, I can give you some takeaways:

4 4

It’s real — like an injury of the mind. If you’re an athlete, you get this.

Medication takes many forms, but endorphins from exercise can be one of the most powerful in existence.

4

Embrace the life you live — even if it’s not perfect. No one’s is — regardless of what you may see on Facebook.

I accepted my depression years ago, but shame had kept me from telling others. I guess I’m coming clean now in hopes that those out there reading this, suffering this injury of the

A new kind of crazy has arrived.

The Clifton.

mind, can accept what they do not understand, reach out for help and begin the healing process — in Paul’s words, “rise above the fog.”

The months ahead are filled with gloomy weather throughout the Northwest — no matter where you live. But they are also filled with opportunities to enjoy the curve ball that Mother Nature throws at us each year. For me, that means cross country and downhill skiing with a little snow shoveling thrown in for cross training. Whatever you do in the off-season, I hope you enjoy and embrace each day and love the life you live.

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See you at the races!

Kind Regards, Brook Gardner brook@racecenter.com

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October/November/December 2014 racecenter.com

SOME THOUGHT WE WERE CRAZY TO INVENT AN OVERSIZED RUNNING SHOE.

The Clifton. Only 7.7 oz., and 50% more cushioning material than standard running shoes. Ultra light. Smooth, stable ride. Learn more at hokaoneone.com.

Briefs

racecenter.com October/November/December 2014 Volume 22, Issue 5 4836 SW Western Avenue Beaverton, Oregon 97005 PHONE (541) 617-0885 FAX (541) 610-1636 EMAIL brook@racecenter.com WEB racecenter.com

EDITOR Brook Gardner COPY EDITOR Adnan Kadir GRAPHIC DESIGN Goodeye Creative ART DIRECTOR Jeff Browning PUBLISHERS Carol & Jon Atherton 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, Paul Lieto, Ruggero Loda, Scott Lommers, Richard Lorenz, Jonathan Marcus, Brian O’Connor, Shannah Werner

Contributing Photographers Andy Atkinson, Dina Boswell, Steve Dipaola, Win Goodbody, Kevin Jantzer, Pat Malach, Ben Moon, Tim Moxey, Brian Penrose, Evan Pilchik, Tyler Roemer, Victah Sailer, Tim Schallberger, Glenn Tachiyama, Bob Woodward, Nate Wyeth

The entire contents of this magazine are Copyright 2014 RaceCenter Northwest magazine. RaceCenter Northwest magazine is a Trademark of AA Sports, Ltd. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without written permission from the publisher.

RaceCenter Northwest is published five times a year and is available through paid subscription, newsstands and specialty stores in Oregon, Washington, Montana, and Idaho.

Editorial Submissions. Unsolicited materials are welcome and will be considered for publication. The publisher assumes no responsibility for errors, omissions or any unsolicited materials submitted. RaceCenter NW magazine will not be held responsible for returning submitted materials. Please contact us for additional submission guidelines.

Annual Subscription. $12 / $18 (2 years). To subscribe, send payment to address above. Please include current address and phone. Subscriptions are also available online at racecenter.com.

Subscriber Services. Your satisfaction is very important to us.

RaceCenter NW magazine is sent out USPS bulk mail and WILL NOT be automatically forwarded to a new address.

For questions regarding your subscription and all address changes, please contact us promptly. You can mail your change of address to us at: 4836 SW Western Avenue, Beaverton, OR 97005.

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

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October/November/December 2014 racecenter.com

Team Red Lizard will once again host their lung-searing Stumptown Cross series this fall with several events throughout the Portland area from September through November.

PHOTO: WIN GOODBODY | STONEANDSTEEL.SMUGMUG.COM

Stumptown Cross...Country Team Red Lizard, a non-profit running club based in Portland, Oregon, has organized the Fall running race series Stumptown Cross. Stumptown Cross is a series of fun, competitive cross country races for runners of all ages and abilities. Four races comprise the series, with distances ranging from 5-8K. Get off the road and head out to test yourself in the grass, hills, and mud.

Race #1: September 27th at Portland Meadows – 5K Race #2: October 11th at Lents Park – 5K Race #3: November 1st at Fernhill Park – Women’s 5K; Men’s 8K Race #4: November 15th at Pier Park / USATF Oregon State XC Championships – Women’s 6K; Men’s 8K

Run redlizardrunning.com/cross-country-series

Briefs

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Woodburn Premium Outlets 1001 Arney Rd., Woodburn

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Cedar Hills Crossing 2919 SW Cedar Hills Blvd., Beaverton Tanasbourne 18021 NW Evergreen Pkwy, Beaverton

The Halloween Cyclocross Crusade in Bend, OR is a two-day event again this season. Costumes are encouraged for Sunday’s race, which many participants take very seriously.

Murray Scholls Town Center 14700 SW Murray Scholls Dr., Beaverton Orenco Station 7204 NE Cornell Rd., Hillsboro

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

BEND

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

VANCOUVER

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

14

Northwest Cyclocross is Underway In the Northwest, fall is synonymous with cyclocross. Washington state is chock-full of cross opportunities. The Cross Revolution Race Series begins September 21st with a race at Silver Lake.

The six-race series includes events at Arlington Airport, Sprinker, Frontier Park, Enumclaw and Gateway Park. Also in the Seattle area, MFG Cyclocross is running events from early September through mid-November. Further north, the Cascade Cross Series in Bellingham, Washington, kicks off with the BBMX Prologue on September 27th.

Oregon hosts the country’s largest cross series. The River City Bicycles Cross Crusade Series includes eight races held across the state from October 11 to November 16. There are additional cyclocross

October/November/December 2014 racecenter.com OR RaceCenter locations_0814.indd 1 8/20/14 8:35 AM

PHOTO: NATE WYETH

series and individual races throughout the state including the Grand Prix Ryan Trebon, MBSEF Thrilla Cyclocross Series in Bend, and Southern Oregon Outlaw CX Series in Medford.

Want more? The Halloween Cyclocross Crusade of Bend is set to spin again November 1-2, 2014, and will include the Halloween Cyclocross Crusade race where participants don their Halloween costumes, the Deschutes Brewery Voodoo Cross Warehouse Party, the Clydesdale Cyclocross Championship of the Universe, and Kiddie Kross Races.

Cyclocross www.cross-revolution.com, www.mfgcyclocross.com, www.crosscrusade.com, and www.obra.org

Briefs

Columbia Gorge Marathon and Half The Marathon course starts on the Mark O. Hatfield West Trail and flows along the historic Columbia River Highway. Participants can count on colorful fall foliage, waterfalls, and amazing vistas to accompany them along their run. Racers pass through the small town of Mosier. After that, they wind up to the turnaround at Rowena Viewpoint which offers spectacular views both to the east and west of the Columbia River Gorge. Registration is limited to 1,000 runners, so it may fill up fast. The Half Marathon will provide the same stimulating terrain and views. There are Team relay and dogfriendly categories for the Half event.

Run / 10.26.2014 www.columbiagorgemarathon.com

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October/November/December 2014 racecenter.com

The limited entry Columbia Gorge Marathon and Half includes stunning views of the Gorge, including a jaunt through the Mosier Tunnels along the Historic Columbia River Gorge Highway.

PHOTO: Š 2013 EVAN PILCHIK PHOTOGRAPHY

Molalla River Trail Race Seeking a challenging trail race with breathtakingly beautiful views nestled in wooded terrain? Check out the Molalla River Trail Race with 5K run/walk and 10K run options available. This 100% trail race lies just 20 min SE of Molalla along the Molalla River Corridor. This beautiful multi-use trail system sits West of Table Rock Wilderness area which also has miles of trails, as well as amazing views of the Cascade Range. Both routes change from double track to single track trails part way through the course. Be prepared for some monster hills, and possible Bigfoot sightings, according to local folklore.

Trail Run / 10.18.2014 www.molallarunningclub.com/ molalla-river-trail-race

Photo courtesy of Patrice Malloy

SUNDAY, JANUARY 18, 2015

Spend your 2015 Martin Luther King, Jr. holiday weekend in beautiful Carlsbad Village by the Sea!

More than a race. An unforgettable experience.

Space is limited and events sell out.

Log on to register today!

carlsbadmarathon.com 760.692.2900 | info@inmotionevents.com

• Coastal course • Long-sleeve, technical fabric race shirt • Personalized bib numbers • Custom medallion to full and half marathon finishers • Support stations and entertainment at every mile • ChronoTrack B-Tag timing • Mylar blankets • Special gift of a technical fabric, jacket to each full marathoner • First race in the 2015 ViaSat Half Marathon Triple CrownSM Series • Outstanding finish line amenities and refreshments including chocolate milk and more!

Log on to our website to book your stay at our spectacular host hotel - Hilton Carlsbad Oceanfront Resort & Spa. It offers ocean views, outstanding amenities and is located just miles from LEGOLAND®, home to our Kids Marathon Mile!

Briefs Jingle Your Way Into The Holidays Be a part of the Nation’s largest holiday 5K series and help fight arthritis. Events are speckled all over Oregon and Washington so no excuses for not getting active, festive, and lending a hand to the Arthritis Foundation. Head over to the Foundation’s website to form a team and raise additional funds to find a cure.

EVENT DATES/LOCATIONS: NOVEMBER 22 - TRI-CITIES, WA DECEMBER 6 - BEND, OR DECEMBER 6 - SKAGIT COUNTY, WA DECEMBER 6 - PORT ORCHARD, WA DECEMBER 6 - SPOKANE, WA DECEMBER 7 - PORTLAND, OR DECEMBER 13 - BELLINGHAM, WA DECEMBER 14 - SEATTLE, WA Run www.arthritis.org/jbr

Run on Frozen Ground THIS YEAR’S JINGLE BELL RUN/WALK SERIES OF EVENTS WILL TAKE PLACE ACROSS THE NORTHWEST FROM NOVEMBER 22 THROUGH DECEMBER 14.

PHOTO: TEAM PHOTOGENIC

Get Your Mountain Run On The Northwest Mountain Trail Series ends October 18th with the Elk-King’s Mountain Traverse, a 15-mile and a 50K trail race in the Tillamook Forest. The 15mile race is a steep and technical course run on singletrack trails. Runners will summit two mountains-Elk and Kings Mountains. The course covers ~5800 ft of gain. New for this year is the 50K. It is a double out-andback, less technical run, on single-track trails all along the Wilson River Trail and has 7500ft of gain.

Trail Run / 10.18.2014 www.gobeyondracing.com/races/ elk-kings-mountain-traverse

Grants Pass Half Marathon Southern Oregon’s fall colors will be on full display on this course. The Grants Pass Half Marathon winds along the famous Rogue River, crossing arched Caveman Bridge and taking in the sights of this picturesque community ringed by mountains.

The race starts and finishes at Reinhart Volunteer Park in Grants Pass, Oregon. Along with the Half Marathon, the race directors at Rogue Multisport are offering a 10K, 5K, and Kidz Costume Run. Run / 10.25.2014 www.roguemultisport.com/featureevents/ grantspasshalfmarathon.html

Portland’s Winter Wonderland of Lights Round up the family and head over to the Portland International Raceway on November 29th for a nighttime run or walk around the track while taking in a spectacular display of holiday lights.

More than 250 colorful lights and animated scenes will be on display at what is recognized in the Pacific Northwest as “The Largest Holiday Light Show West of the Mississippi.” Three event distance options of 2-mile, 4-mile, and 6-mile will be held.

There will be a beer garden on site, and plenty of food and music for event participants, their families, and spectators. A Lil Elves parade for kids 12-and-under will kick things off at 4:00pm.

Run / 11.29.2014 www.aasportsltd.com/wonderland

Seattle Marathon Draws Big Crowds November 30th will mark the 44th year of the Amica Insurance Seattle Marathon. As with many of the historic races across the U.S., the Seattle Marathon started with a small group of friends eager to hold their own event. These students from the University of Washington held the inaugural marathon in 1970 with 38 runners. This year, 15,000 participants are expected for the marathon and half marathon walking and running events. Both the 13.1 and 26.2 courses are RRCA certified. Expect a rolling course with some hilly sections along with scenic views of downtown Seattle and Lake Washington.

Run / 11.30.2014 www.seattlemarathon.org

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The Frozen Trail Runfest is the sixth and final event in the annual “Run Big Trail Series” held throughout Oregon and put on by Level 32 Racing.This event is held in Eugene, Oregon at Mount Pisgah on December 13th.

The day offers several challenging courses including a 5K, 9-mile, 15-mile, and 50K. All courses have steep gains straight up the mountain. The 50K is comprised of 4 loops, each gaining between 800 and 1000 feet of elevation and has a strict cut-off time of 8 hours. The terrain will be wet, cold, and frozen in many areas so be prepared. If you’re in South Eugene November 9th, Level 32 has a milder race labeled Autumn Trails Eugene with 3.5, 6, 10, and 16-mile options.

Trail Run / 12.13.2014 level32racing.com/Frozen_Trail_Runfest.html

Dubrovnik, Croatia to Host New Half Marathon in 2015 Next Events Productions, part of the team that brings us the Portland Marathon, are jointly operating a new event in Dubrovnik, Croatia. The Dubrovnik International Half Marathon and 2K Run the Wall are hosted in this coastal city with a massive port, stunning scenery and architecture, and world-class entertainment. It also happens to be the site of the TV series Game of Thrones.

“Take one look at the imagery of this incredible city and its scenic landscape, and you’ll quickly see why this event will draw participants from around the World. The Half Marathon winds through the historic city and surrounding area, and the 2K runs across the narrow, jaw-dropping ancient walls of Dubrovnik”, said Les Smith, Portland Marathon Event Director.

Run / 05.10.2014 dubrovnikinternationalhalfmarathon.com

Briefs TRAINING TOOLBOX

Cyclocross Basics, Part 2 ADNAN KADIR

Cyclocross is great training for cycling and in endurance coaching circles, widely respected as not only a winter training sport, but a specialty in and of itself. It is technique-heavy, as cycling disciplines go, so it’s a good place for roadies and triathletes to keep their skills sharp. Last month, we covered the basics of cyclocross training and technique. Now, we’ll delve into one of the more difficult aspects of technique — dismounting, carrying and getting back onto your bike.

The key to developing good bike handling skills is to practice being smooth and relaxed. Your dismount, transition to carry, return of the bike to the ground, and remount should feel like one fluid motion. At first, it will likely feel like the opposite, but this smoothness is something to strive for. Let’s go over the specifics:

DISMOUNTS The key to dismounts, like comedy (which sometimes results), is timing. The speed of approach, type of obstacle, and traction conditions all play a role in deciding when to dismount. It’s generally best to ride as close to the obstacle as practical, or in the case of a run-up as far up it as practical. Some riders like to set their brakes up “Italian-style,” with the rear brake on the left, so that they can eliminate the chance of locking the front wheel in loose terrain while they are halfway off the bike. Let’s outline the steps, one at a time: Gauge your speed appropriately and slow down smoothly as you approach the obstacle Swing your right leg over the saddle and bring it behind your left leg Square your hips with the handlebars — perpendicular to the frame of the bike As you continue to slow down, release your right hand from the handlebar and grab your top tube, pushing your weight into it to offload weight from your feet Twist your left foot free of the pedal as you land on your right foot first (behind your left foot). Alternatively, you can “stepthrough”— instead of planting your right foot behind the pedal, step between your left leg and the bike and land in a run with your right foot in front.

Running with the bike on the shoulder.

Notice how the right arm is wrapped under the down tube and the hand holds the end of the handlebar.

PHOTO: COLLEEN MCCLENAHAN

Pick up your bike!

Gauge your speed appropriately and slow down smoothly as you approach the obstacle.

CARRY

Swing your right leg over the saddle and bring it behind your left leg.

There are two main ways to carry your bike: the “suitcase” carry and the shoulder carry. For short sets of barriers or stairs, the suitcase usually will suffice. For longer run-ups and triple barriers, it’s better to shoulder your bike.

Square your hips with the handlebars — perpendicular to the frame of the bike.

Suitcase-style Carry This one is easy. Once you have stepped off your bike, with your left hand on the brake hood and your right hand on the top tube, simply pick the bike up, like a suitcase. It’s best to avoid the temptation to tuck it close to your body. You can love your bike, but this is a good time to keep it at arm’s length. Also, you only need to lift it high enough to clear the obstacle. Riders often lift their bikes higher than necessary, thereby wasting valuable energy.

As long as the wheels clear the obstacle, that’s enough.

Shoulder Carry This one is slightly more complicated, but still not hard. The dismount is very similar to the above, unless it’s really smooth, in which case you may be able to skip grabbing the top tube and simply pick the bike up by the down tube as you dismount.

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As you continue to slow down, release your right hand from the handlebar and grab your top tube, pushing your weight into it to offload weight from your feet.

Twist your left foot free of the pedal as you land on your right foot.

As you begin to run, release the top tube, reach down on your side of the bike, and pick up your bike by the down tube. Slide the top tube up your arm to rest on your shoulder with your arm under the down tube. Do this in one smooth motion, ending with your right hand holding the bottom of the handlebar.

Tuck your right hand into your chest— this will keep your saddle from hitting your helmet.

Run, using your left hand for balance if necessary.

REMOUNT This is basically an exaggerated “step” onto the bike. Ideally, it is less of a jump and more of a smooth slide over the bike and back into the pedals. The key to this, as with the above, is to be as smooth and fluid as possible. Here is the breakdown: After placing your bike back on the ground as smoothly as possible while you run, step off your left foot as you begin to bring your right leg over the saddle Envision simply placing your right foot back into the right-side pedal.

Aim for it Slide your right thigh over the saddle, still aiming for the pedal with your foot Find your pedals, clip in, and keep pedaling!

All of these techniques require practice to master. You will know you have it right when you’re racing and not even thinking about the next obstacle or what you are going to do to get over it. Focus on staying relaxed and strive for smoothness and fluidity. The smoother you are, the faster you will be.

Sliding into the saddle while remounting the bike.

PHOTO: COLLEEN MCCLENAHAN

Adnan is a USAC-certified Level 1 cycling and triathlon coach who believes that in sport, as in life, it is important to strike a balance between the various aspects of what one does. Adnan has been a competitive cyclist and triathlete for nearly 25 years. His full-time coaching practice can be found at www.aeolusendurance.com.

October/November/December 2014 racecenter.com

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Notes from USATF Oregon

Team Red Lizard and USATF Oregon will collaborate again this year to produce the Stumptown XC Series with four races spanning September-November.

PHOTO: WIN GOODBODY | STONEANDSTEEL.SMUGMUG.COM

The Bowerman TC 5K in late June served as

races in the entire NW!

the same race. Mitchell set a new men’s mas-

the USATF Oregon 5K Road Race Champion-

The Men’s race saw a long-time veteran

ter course record with a mark of 14:49, besting

ships and the first race in the 2014 USATF Or-

on the USATF Oregon scene, Greg Mitchell of

the old standard set last year by Ahrlin Bauman

egon Long Distance Running Championship

McMinnville, Oregon claim top overall and

by over 20 seconds! Be sure to watch the mas-

Series. This was the fifth anniversary of the 3.1

master’s honors in this year’s tactical race in

ter’s rank as Mitchell continues to assault the

mile tour around the Nike World Campus in

the early summer heat. Mitchell, 40, is the first

40+ age group competitions and records.

Beaverton, Oregon and with 54 competitors

athlete in the history of the USATF Oregon Long

Anna Conner of Nike Bowerman TC (Bea-

breaking the 18:00 barrier, the Bowerman TC

Distance Running Championship Series to win

verton, Oregon) capitalized on a strong

5K continues to be one of the fastest road 5K

both the overall and master’s division crowns in

final mile to distance herself from runner-up

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October/November/December 2014 racecenter.com

Christina Overbeck-Craw of Portland Running Co. Racing Team, to win by 15 seconds in a time of 17:13. Anna averaged 5:32 mile pace in the hot twilight tour of 1 Bowerman Drive.

On the Masters Women’s side, Lorilynn Bloomer of Portland defended her USATF Oregon 5K USATF Oregon Long Distance Championship Series Women’s Master title.

The defending champ clocked 17:59 (an average of 5:47 per/mile pace) to best 2nd place in the women’s master division by over 1 minute. Congratulations Anna and Lorilynn on your fantastic performances at the 2014 Bowerman TC 5K! Below are the top three open men and women USATF Oregon finishers for the 2014 USATF Oregon 5K Road Race championships on Nike World Campus in Beaverton, Oregon.

USATF OREGON 5K LDR Championship Series TOP 3 Open Men Greg Mitchell, PRC Race Team, 14:49 Jeremy Freed, unattached, 14:50 John Carley, unattached, 15:05 Open Women Anna Conner, Bowerman AC, 17:13 Christina Overbeck-Craw, PRC Race Team, 17:28 Laurel Manville, PRC Race Team, 17:41

2014 Stumptown XC You’ll be excited to know Team Red Lizard and USATF Oregon have renewed their autumn partnership to bring back the Stumptown XC Series for a fifth year!

Stumptown XC is a series of fun, competitive cross country races in the Portland Metro area for runners of all ages and abilities. Team Red Lizard and USATF Oregon have created an incredible lineup of courses this year, mainly consisting of all the old favorites. Come out and test yourself in the grass, hills, and mud.

The Stumptown XC Series begins at the Portland Meadows course on September 27th with a twisting, turning, hay bale-jumping 5K. Race #2 will be at Lents Park on October 11th for an urban park 5K XC course which is second to none. The third race at Fernhill Park on November 1st will be an 8K for men and 5K women. The 4th and final race will be the USATF Oregon XC Championships for Open and Master level athletes on November 15th at historical Pier Park in North Portland. Men will compete over 8K to figure out who is the

BEST cross country series in the entire Northwest, you’ll be treated to mud, mud, and more mud.

Don’t forget, the Pier Park race will be host to the official Stumptown XC Series potluck party.

This epic shindig will be complete with a wide variety of home-cooked specialties, an apple press, and, of course, mud!

You can sign up for individual races or the entire Stumptown XC series online at www.ldroregon.com or www.redlizardrunning.com/ cross-country-series. Day-of-race registration will be accepted on-site. There will also be team scoring: the top four runners on each team will score points. If there’s a tie, the 5th runner breaks the tie.

Get your team, your XC spikes, your split shorts and join Team Red Lizard and USATF Oregon for mud, guts, and glory this fall with the 2014 Stumptown XC Series! • Celebrate Cross Country Running!

Jonathan Marcus USATF OREGON LONG DISTANCE RUNNING CHAIRMAN

best harrier in Oregon, while the women will race 6K of trails, hills, and mud for the right to be crowned Queen of Oregon XC. Praised as the

vvv

October/November/December 2014 racecenter.com

23

Fuel

Injury 101 — What to Expect

Author Stephanie Howe has been plagued with injuries over the past several seasons, which is what prompted us to ask her to write about it. Despite these setbacks, she’s worked some serious magic during those trying times and, as noted in the August/September issue of RaceCenter, took the women’s title at this year’s Western States 100-mile Endurance Run — a true sign of her “never say die” attitude.

PHOTO: GLENN TACHIYAMA PHOTOGRAPHY

STEPHANIE HOWE, MS

You’re injured.Yes, you should have listened

Stages of Grief

2. Anger Elisabeth

After realizing that denial is no longer an

pain, etc. etc. It seems often the advice we

Kubler-Ross, there five stages of normal grief

option, we resort to feelings of anger. “Why

are given during an injury is hindsight. You

people experience when they are mourning.

me?” The reality is starting to set in and we

should have done this or that. While that may

Kubler-Ross’s model was developed based

deflect it as anger because we aren’t ready

be true, it doesn’t actually help us deal with

on observations of people suffering from

to deal with the emotional pain. With an in-

our current state. This is not an article about

terminal illness. Ok, so a running injury prob-

jury the anger may be directed at an event

how to prevent injuries, this is about what to

ably shouldn’t be compared to someone

where the injury occurred, equipment or

do when you push past the point of no return

suffering from a terminal illness, but I think the

shoes, or even at ourselves.

and — You. Are. Injured. (shudder)

stages of grief still apply.

to your body, taken time off, not ignored the

Fortunately, I have had a few major injuries

According

to

psychologist

1. Denial

3. Bargaining This stage is characterized by a hope

in the past couple years. I write fortunately

The first stage we encounter is denial. This

that we can somehow undo the injury. Try-

because I’ve actually learned a lot and I’m

is where we pretend the injury is not real or

ing to strike a deal with your Dr. or physical

glad I experienced the process of dealing

we try to downplay the magnitude. “It’s not

therapist: “If I take a week off now, can I run

with and overcoming injuries. After going

that bad” or “tomorrow I will feel better.” If we

my race next week?” Trying to negotiate a

through the process a couple times I feel

ignore the injury it will go away. Denial is a

compromise somehow makes the reality of

better prepared to handle a similar situation,

defense mechanism to protect us from the

the injury less serious.

running or otherwise. Learning to deal with

pain of accepting the reality of the injury.

the emotional pain forced me to slow down and take a look at the big picture.

24

October/November/December 2014 racecenter.com

INJURY 101. TRUE OR FALSE? True. You can’t expect to sustain the same level of fitness while you are taking time off. BUT, the good news is your fitness will return

I will lose fitness while I’m injured

quickly once you’ve healed

True. Most likely you won’t be able to maintain muscle mass and may even put on a few pounds during time off. Again, it is tempo-

My body composition will change

rary and an important part of the healing process.

False. If you allow yourself to fully heal, then the injury should actually be stronger and less prone to injury again.

My ______(injured area) will always be weaker.

False. Give your body a chance! If you try to run every time you start feeling better you will likely prolong the injury and possibly

If I feel good I can try a ‘test’ run

make it worse.

True and False. It depends. You may cross train, but only if it doesn’t aggravate the area. With a new injury I think time off is best. Once it’s starting to heal, some light cross training can be

Time off means I can cross train.

beneficial, but only if it doesn’t stress the injury.

4. Depression

to deal with an injury is to take the focus off of

way through the injury. I visited my physical

Once the reality of the injury sets in we feel

the injury. Instead of thinking about what you

therapist, Denny, at least 2-3 times per week

the emotional consequences. This can bring

can’t do, think about what you can do. This

hoping for him to prescribe a magic pill that

up feelings of sadness, fear, and uncertainty,

is a great time to do an activity that you’ve

would instantly heal me. On one of my visits

which are a normal part of the grieving

never had time for: art, reading, gardening,

I frantically asked “What about this treat-

process. “Why bother doing anything?” “I

organizing, a house project, etc. During some

ment? Should I ice? How about massage?

can’t run, so what’s the point?” Feeling these

recent time off I took a painting class. It was

Ultra sound? Acupuncture? Cupping?” I was

emotions means we’ve begun to accept the

very fulfilling for me because I hardly ever do

prodding for a solution. Denny looked at me

injury. Many athletes linger in the depression

anything non-physical. Not only was it some-

and said “Honestly you just need to rest for

stage too long however. I know I can spend

thing to fill my time and keep my mind off run-

six weeks.” It was not the answer I wanted to

days moping around when I’m injured. Al-

ning, but I also created some great paintings

hear. But you know what? Denny was right.

though feeling the emotions associated with

that are on the walls in my house. Although

There was no magic treatment; despite me

an injury is important, recognizing it and then

painting didn’t fill the gap created by lack

trying my hardest to heal right now. I learned

making progress towards acceptance is the

of running, it helped me have something to

a lot from that experience. Time heals all and

next step.

work at, similar to training.

sometimes less is more. •

Another good coping strategy is to focus

This is where we come to terms with the

on helping others. So you can’t run, why not

injury. “This is not the end of the world, I will be

volunteer? Is there a local race coming up?

ok”. It can take some time to get to this point.

Or can you help with a middle school or high

Acceptance is usually accompanied by a

school running club? I guarantee that using

wave of calm. We gain clarity and recognize

your time and energy to help others can only

that, in the grand scheme of life, this is just a

make you feel good. Plus, even though you

small hiccup.

can’t run yourself, you can still feel like you

Coping Strategies So you’ve accepted the injury — now

are part of the running community.

The Magic Pill: Rest and Time

what? What can you do in the meantime to

During my first major injury a couple years

help pass the time? I’ve found the best way

ago I spent a lot of time trying to bargain my

GLENN TACHIYAMA PHOTOGRAPHY

5. Acceptance

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 or on her blog at stephaniemariehowe.blogspot.com.

October/November/December 2014 racecenter.com

25

Maximus

Find “YOUR” Adventure

Max leads group stretching exercises with a throng of high school campers during the Steens Mountain Running camp held each July in Eastern Oregon. Max is looked up to by runners near and far, but with this group of adventure seekers, he’s a running guru.

PHOTO: KEVIN JANTZER

MAX KING

It was a big summer with trips to Steens

open, and you need an adventure. I spend

weekend (or a month) making sure that A)

Mountain, British Columbia, camping with the

all summer dreaming about how many dif-

you’re spending time with the kids, B) getting

family all over Oregon, mountain escapes,

ferent routes I want to run and where I want

all the projects your spouse wants you to

and a big adventure from Squaw Valley to

to go exploring. I pour over maps and put

do done before you take off and, C) letting

Auburn in under 16hrs. We’re all athletes here

routes together that would be absolutely

them know you’ll be a better person if you

and I think part of our nature is to feel drawn

spectacular runs or rides. Then, I spend all

enliven your spirit once in a while.

to doing things out of our comfort zone and

summer at 5-year-olds’ birthday parties (the

Better yet, bring everyone along. Adven-

out of the ordinary — things that would be

bouncy house IS adventurous but can only

tures come in different lengths, duration, and

considered an “adventure”: an unusual and

satisfy that spirit for so long), at running camp,

sufferability. I’ve had great adventures that

exciting, typically hazardous, experience or

working at a desk, or for me racing around the

are low on all three of these metrics but in-

activity, draw us in and make us better ath-

globe (which, yes, depending on the race this

volved everyone that is important. It’s still an

letes and better people.

is adventure but sometimes doesn’t quite fill

I think you’ve all heard the cliché that dur-

that desire anymore, and yes, I do realize I am

ing an adventure are the moments where

lucky). The time is now to put that adventure

you feel most alive and enjoying life to the

into action and I’m going to tell you how to

fullest, and I know this is certainly true for me.

do it. Note: Most of this is going to be from

While making the most of everyday is im-

a perspective of having kids, a job, and a

portant, it can’t always involve the amount

significant other that appreciates you taking

of adventure that we have in our wildest

some responsibility for the kids and around the

dreams. Unfortunately, sometimes a phone

house. If you’re single, most of this isn’t going

call from Aunt Martha while eating your ham

to apply. You’ve got it made. If you’ve got a

sandwich at your cubicle is going to be as

significant other but no kids, some of this ap-

much adventure as you’re going to get as

plies but, trust me, you’ve got it made too.

you toil through your daily life.

So here’s the challenge I’m going to throw

Step 1. Get approval.

You need buy-in from all parties involved.

It’s October, the kids are back in school,

less you’re solo) and if you have kids, like I

you’re back into the grind of the job without

do, the guilt of being away from home will

As most endurance athletes with families know, sometimes it’s best to put some “time in the bank” with the family before heading out on your big adventure. Pictured here — Max playing around with son Micah and daughter Hazel.

a holiday until Thanksgiving, weekends are

eat away at you all weekend. So, spend a

PHOTO: DORY KING

out to you:

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October/November/December 2014 racecenter.com

This adventuring thing isn’t a solo effort (un-

that need little or no real logistical planning. Pull

their comfort zones. In the short term, this

the sufferability meter, leave the spouse and

up to a trailhead after you’ve done steps 1-5,

experience is helping them train and race

kids at home and bring your buddies. Trust

get out of the car and you’re off. Sometimes

harder during their season, because it taught

me, it won’t end well for anyone involved.

though, it’s nice to do a bit of pre-planning.

them that if they push themselves they can

Step 2. Plan ahead.

Get a good topo map and plan out your route

achieve far more than they may have be-

Once you have buy-in and you’ve discussed

and study where you’ll go, where you’ll camp,

lieved. Far greater will be the life lessons that

it with whomever you need to get approval

where there’s water, etc. Determine if you’ll

future adventures will teach these athletes

from, you need a date. This can be from 3 days

need permits for the location you’ve chosen

about perseverance, mental fortitude, atten-

before a simple jaunt in the woods to weeks

and how to get them. The most important thing,

tion to detail, and teamwork.

before for a wilderness overnight pack trip. This

especially when taking the family along, is that

My last adventure was a train ride in Hood

is simply because the number of chores you’ll

you THINK through the entire trip to determine

River with the kids and my wife. It wasn’t

need to submit to for a simple jaunt in the

what you’ll be doing and what you’ll need to

dangerous, but it was a new experience with

woods is much lower than a whole weekend

complete the adventure safely and enjoyably.

two kids that were totally excited to be there

that your spouse has to take care of the kids.

Like I said, we’re lucky here in the North-

and take in the adventure we’d planned for

Planning ahead lets you take care of all that so

west to have such a great opportunity to

them. They’re learning about new experi-

that when you do leave everybody is happy.

get away from the grind and tap into that

ences and it’s teaching us as parents, not to

Oh, yeah, plan ahead so you don’t die, too.

adventurous western spirit at whatever level

mention keeping us sane by getting us all out

Step 3. Gather the troops.

that may be best for you personally. Whatever

of the house. It was just enough to satisfy my

If you’ve decided on a high sufferabilty ad-

the your next adventure is on the sufferability

venture, it’s always better with some buddies.

scale, the purpose is to make it easy enough

Misery loves company. Gals, for most of you

that you’ll actually do it.

there may be an inverse relationship here.

Adventure has the power to do so much

Some of you like to suffer, yes, but sometimes

more than get us outdoors. I spoke recently

you are better off with a glamping adventure

to the South Medford XC team after they

(no less adventurous by any means by the

had climbed Mt. McLaughlin. That climb was

way) and it’s perfect for gathering a troupe.

a real accomplishment for some of those

Step 4. Gather the gear.

kids, and took them to their limits way out of

GLENN TACHIYAMA PHOTOGRAPHY

adventure, it’s just different. Note: If it’s high on

need for adventure for another week. •

About the Author Max is a footwear buyer at the Footzone in Bend, athlete for Montrail/Mountain Hardwear, writer, and adventurer. Right now he’s busy trying to figure out his next adventure and how to get his 5-yearold out to climb some mountains.

If you’ve decided to pack up the nest for a family adventure this means being uber prepared with everything from extra sippy cups to plenty of apparatus to occupy the children, because no matter how many times

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Sometimes the best thing to do is check at your local outdoor store, running shop or specialty bike shop to find out what the best way to pack for an adventure is. That’s a whole other story and we won’t get into that here.

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multiple adventures within driving distance October/November/December 2014 racecenter.com

27

The Dirt

Seven Adventure Trail Runs in the Pacific Northwest JEFF BROWNING

GREEN LAKES - SODA CREEK LOOP Bend, Oregon 12.3 Miles - 2,000 feet of elevation gain TRAILHEAD: From Bend, take Century Drive 27

miles to Green Lakes Trailhead.

This popular route travels uphill paralleling Fall Creek and eventually climbing a few short steep sections before entering the Green

Forest Park is a one of the country’s largest urban forest reserves and is home to the Wildwood Trail that covers over 30 wooded miles.

Lakes Basin four miles into the run. You will en-

PHOTO: FILE PHOTO

counter a few creek crossings and stellar views of South Sister looming above. After leaving Green Lakes Basin, you’ll climb a rolling trail up and traverse the southern flank of Broken Top

Sol Duc Hot Springs Resort. Parking is located

through gorgeous open, high alpine scenery.

Aster Butte, Shuksan and the Black Buttes —

to the far right (west) of the main lodge.

Head back on the Soda Creek Trail that will

Twin Sisters are to the south. The Olympics and

at first take you down some fun downhill trails

San Juan Islands lie to the west. Adjust your

A gorgeous run through Olympic’s lush

before ending on a flat sandy trail.

gear, turn around and enjoy the insanely fun

SKYLINE DIVIDE TRAIL Mt. Baker Wilderness, Washington 9 miles - 2,500 feet of elevation gain

descent back to the trailhead.

WILDWOOD TRAIL, FOREST PARK

forest with spectacular alpine views once the route passes above treeline. August and September are the best chance for a snow- free route. Before August, you may encounter lingering snowfields along parts of the High Divide. You’ll start with a short

TRAILHEAD: From Bellingham take Mount Baker

Portland, Oregon Many Distance Options

Highway (State Route 542) east for 34 miles to

The Wildwood Trail, designated by the Secre-

the trail divides and the loop begins. If you

the Glacier Public Service Center. Continue

tary of the Interior as a National Recreation

east another 0.8 mile and turn right onto Forest

Trail, meanders for just over 30 wooded miles

Road 39 (Glacier Creek Road). Take immediate

with many access points. The Northwest trail-

left onto FR 37, a rough gravel road, drive 12.8

head is at Newberry Road and the southern

miles to the end of the road and the trailhead.

end of the trail starts at the Vietnam Veterans

The high alpine trail immediately climbs

Memorial in Washington Park. Starting at

through a stand of silver fir. The trail is wide and

the Vietnam Memorial/Oregon Zoo, the trail

firm as you climb up the sometimes-steep

is marked every quarter-mile by blue, dia-

route. As you approach the treeline, the trail

mond-shaped blazes on trees. The Wildwood

enters into the Mount Baker Wilderness. After

Trail enters Forest Park when it crosses West

climbing 2 miles, the trail emerges onto a

Burnside at approximately mile 3. The trail is

grassy knoll with an outstanding view of Mt.

easily accessible from Downtown Portland

Baker and an abundance of wildflowers.

at many spots. There are various spurs and

From the knoll, descend into a small saddle,

other trails that allow an array of options and

a little rolling terrain, and then traverse around

distances. Get your urban, hipster fix and still

the next knoll. Don’t forget to look around.

jam on some sweet singletrack.

a solid population.

marked junction at 3.5 miles in a small saddle.

HIGH DIVIDE LOOP

GRIZZLY PEAK TRAIL

Take the rougher trail to the right along the

Olympic National Park, Washington 18 miles - 4,200 feet of elevation gain

Ashland, Oregon 5.4 miles - 679 feet of elevation gain

Continue on the ridge and come to an un-

divide, climbing to an even higher knoll and take in the scenery and the views you’ve just earned. To the north you can see the Cheam Range, Golden Ears, and McGuire in Canada, the High Divide in front. To the east lies Yellow

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October/November/December 2014 racecenter.com

TRAILHEAD: From Port Angeles, take US 101

west for 29 miles, turn left on Sol Duc Hot Springs Road. Go 12 miles, turn right into the

run through the forest to Sol Duc Falls. Here, run the loop counter-clockwise, it makes for a shorter, steeper ascent. You’ll be rewarded on the return trip with a gentle descent at the end. From the trail intersection, you’ll encounter a relentless climb through the forest to gain Deer Lake and treeline. The next section is the highlight of the High Divide and you’ll be rewarded with spectacular views across the Hoh River valley toward Mount Olympus and the Blue Glacier. After a few miles, you’ll pass Heart Lake and descend along the Sol Duc Valley, passing numerous small creeks and waterfalls. Don’t forget to stop and enjoy the scenery. Study up on your bear etiquette before you go — the park has

TRAILHEAD: From Highway 66, turn left on Dead

Indian Memorial Road for 6.4 miles, turn left onto Shale City Road. Follow the signs to Grizzly Peak.

Grizzly Peak, at an elevation of 5,992 feet, rewards an outstanding view of the Rogue Valley and Ashland. The trail traverses, then

Giddyup Route

switchbacks up from the parking lot through woods and meadows. At just over a mile, the loop trail begins. The summit of Grizzly Peak is to the right but the apex of the loop is to the left and rewards the best views. On a clear day, you can see Diamond Peak, Mt. McLoughlin and Mt. Shasta. In 2003, the East Antelope fire burned along the northern flanks of Grizzly and opened up the views. Since the burn, the wildflowers have been thriving in the area. If you run the trail in the late spring and early summer, the wildflowers are at their peak. With some luck, you may get a glimpse of elk or Golden Eagle. Both have been sighted in the area.

TIGER MOUNTAIN TRAIL Issaquah, Washington 15.2 miles - 2,400 feet of elevation gain TRAILHEAD: From I-90, a few miles east of Is-

saquah, take Exit 20. Turn right and immediately turn right again onto the frontage road.

In 0.6 miles, the pavement ends; look for the trailhead parking area.

The Tiger Mountain Trail (TMT) is a meandering trail passing near the high points of the Tigers, but not actually reaching their summits. You will pass through deciduous, coniferous and mixed forests on both the shady north side and drier south side of West Tiger. Encounter old decaying stumps — evidence of past logging and old clear cuts. As you pass through

This route is in its own league for the pure length and difficulty factor. Only recommended for seasoned trail runners that have mountain experience with route finding, creek crossings, possible snow and glacier travel, and are accustomed to adverse mountain conditions.

LEFT: The Timberline Trail circumnavigates the Pacific Northwest’s iconic Mt. Hood. The adventure will give you an intimate tour of every side of the mountain.

RIGHT: Halfway around — Bend’s Ken Sinclair letting the Timberline Trail miles roll by on the north side of Mt. Hood on a mild and sunny August day.

PHOTOS: JEFF BROWNING

Timberline National Historic Trail Mt. Hood, Oregon 42 miles - 9,000 feet of elevation gain

small creek crossings enjoy an abundance

TRAILHEAD: The trail is accessible from historic Timberline Lodge, near Government Camp.

of ferns and shrubs. In other areas, the forest

An epic and truly classic big adventure loop that circumnavigates Mt. Hood on Trail No. 600, also known as Timberline Trail. The trail shares eleven miles with the PCT (Pacific Crest Trail) on the west side and alternates above and below the treeline. Depending on when you attempt (August and September are best), you may encounter a few hazardous stream crossings, especially on the west side. The most severe crossing is officially closed by the Forest Service across Eliot Creek on the NE side due to a major landslide in November of 2006. This severe storm created a 100 foot-deep gully and washed out the footbridge across Eliot Creek. It has been successfully crossed the past few years and officially has a “cross at your own risk” designation. There is a lot of information about the crossing options with a simple Google search where you can make your own educated decision and assess the risk according to your abilities and comfort level. The trail has several significant vertical ascents and descents, with stunning overlooks and scenery. The total climbing for the loop totals 9,000+ feet, so be prepared for an all-day outing on the trail. Don’t forget to bring extra food, layers or clothing, headlamp, and a water purifier. There is an abundance of water all the way along the route, draining off the mountain from various springs and glaciers. This is an absolute bucket list adventure run for any seasoned trail runner with navigational skills and mountain know how. It is a classic I try to do every year as a training run for a Fall 100 miler. Giddyup!

canopy is so dense that little grows under the massive trees. Some sections of the trail can be fairly steep and traction is recommended, especially in Seattle’s wet season. Most of the year this trail has quite a few muddy sections, with the exception to this being the dry season from July through September. Expect some snow for much of the year at the higher elevations. This route can easily be extended by taking a number of other loops off the main trail. There are many additional trails, as well as previous trail sign vandalism, so a map is recommended.•

About the Author Jeff Browning (Bronco Billy) has run over 70 ultra marathons, including nineteen 100 milers. He is always searching and scheming for a new epic adventure run. You can follow him on his blog at gobroncobilly.com or on Twitter or Instagram @GoBroncoBilly.

October/November/December 2014 racecenter.com

29

1

2

Want to Be a Race Director?

An Open Letter to an Unsung Hero SCOTT LOMMERS

Dear Race Director: Can I call you RD? Did you always want to be a race director? Did you grow up dreaming of the race directing life? The better question is this; who wouldn’t want to be a race director? It’s the easy life, right?

RDs basically collect money, shoot off a gun and relax while people take off running. It’s like being a bank robber except you get to spend more time outdoors.

I jest, sort of. Many of us, that is to say runners, underestimate the amount of planning and hard work that goes into a successful race. Every race director knows the complaints, and most of us runners have said at least one or two of them: “Five Port-O-Crappers?!

That’s it?!? For this crowd!?!” or “If I see one more stale bagel, I’m going to bean a volunteer upside the head with it!” or “I’m glad the RD put 16 hills on this course — 15 would have just been too ridiculously easy.” But deep down we’d much rather complain about it

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October/November/December 2014 racecenter.com

rather than actually do it. We know how much hard work it takes!

So this is for you, RD. An appreciation of the 12 components of a running race and of everything you do to bring them all together.

Finding Somewhere to Race There are two interconnected needs here: the overall locale and the running course itself. The locale needs to be big enough to support a race. On the other hand, big city races need an entirely higher level of preparation and planning. Speaking of which, RD, those races you put on with thousands of runners in Portland, Seattle, Eugene, Spokane, and elsewhere in the Northwest; those are impressive works of art. For any size race, once an idyllic spot is found, the actual course must be mapped out, preferably with ocean views, pancake flat and shaded by 100 year-old oak trees.

Good luck, right? In actuality, most cities have a fairly limited number of course options — local governments usually don’t want runners clogging the busiest roads. Somehow you make it work, RD. Somehow you make it work.

3

PHOTOS (LEFT TO RIGHT): 1) Post-race libations anyone? PHOTO: © 2007 EVAN PILCHIK PHOTOGRAPHY 2) Vehicular traffic and runners do not mix.

PHOTO: © 2010 EVAN PILCHIK PHOTOGRAPHY. 3) Volunteers. We love ’em.

PHOTO: FLASHPRO. 4) Post-race food to please the most discerning palates.

PHOTO: © 2007 EVAN PILCHIK PHOTOGRAPHY

4

Permits No, I know you can’t “bandit” a race course from the city of your

and sponsors and media and volunteers and registration and shirts and…well, you know. But on race day? You deserve to have a com-

choice, RD. Cities, counties and states require a myriad assortment of

mittee, with a volunteer coordinator, and a finish line coordinator, and

permits before allowing anyone to organize a race. Permits can take

maybe even a food and shirt coordinator. Don’t burn yourself out on

up to six months to get through the system, and that’s a kind figure.

race day, RD. We want to keep you around for a while.

This step has tripped up many a fledgling race director, but not you.

Attracting Participants

You’ve got the permit lady on speed dial. You remember her birthday.

What’s in a name, RD? Well, ‘Really Fun Fun Run 5K’ doesn’t do

You know she takes her coffee black. And we run through the city

much for me on the front of a tech shirt. Are you planning a tough,

streets knowing that you know.

hilly race, a fun, family run, or a flat, fast race for serious runners?

Volunteers

Names matter. Cool races have cool names - you know that. Runners

Sorry RD, but we love your volunteers more than we love you.

love cool races with cool names on cool tech shirts. Of course,

Maybe you love them more than you love yourself. It’s possible –

when your race turns 30, your race gets grandfathered in and is

they’re that amazing. Even though you’re almost surely a volunteer

deemed cool no matter what. So, there’s that to look forward to!

yourself. Even though you’ve spent a good deal of the past four

Sponsors

weeks begging, cajoling, pleading, and promising free donuts to any

Local businesses love good press, RD. Your race is good press.

volunteer that can stand on their own two feet for more than an hour

Happy runners, a little extra cash going to charity, athletes coming

and point out a right turn without wandering off course to pet a stray

into town and spending their hard-earned money at the bakery, the

dog. So sorry, but…yeah, we still love the volunteers more than you.

grocery store, the coffee shop, the running store, and the gas sta-

They’re the best.

tion. We appreciate all of your sponsors. Because we’re cheap. And

Race Committee

they pay for stuff so we don’t have to. Thanks RD’s sponsors.

I know you’re out there doing it by yourself, RD. I see you at a lot of

Budget

races, running the whole show. It’s OK to get some help. When your

The cardinal rule of race directors the world over: don’t lose

race gets big enough, it’s basically a necessity. It’s obvious you’re a

money. Whether the race is run for profit or for charity, if it loses

multi-tasker, RD. Months ahead of the race, you’re handling permits

money, it won’t be around for long. We want to keep you around,

October/November/December 2014 racecenter.com

31

Want to Be a Race Director?

RD. We like lots of races to choose from. We appreciate the honest accounting. We appreciate the fact that you keep your race going with only 100 racers showing up each year. I’m sometimes one of those 100 and I appreciate it. Plus, I might be able to win my age group and get a ribbon. Thanks.

Registration Hey RD, it’s 2014. Unless you’re running some kind of back-to-nature trail run, you must have online registration.

We know you don’t have web design skills. We know that you know that we don’t appreciate those sites that hide a huge service fee on the last page. We also need to sign up early — I

You rock. PHOTO: FLASHPRO

don’t like going to the website and seeing the date for last

and breathable, so that’s good. But they’re expensive and appar-

year’s race still up. Thanks for taking care of that. Oh, and that one

ently sized by blindfolded monkeys, so that’s bad. Having shirts on

race that we all really, really love. Yeah, you can keep using a paper

hand for every runner, even those who sign up on race day is good.

registration form for just that one race. We’ll still run it.

Getting stuck with hundreds of leftover XS shirts is bad. And can we

Traffic/Signage

talk about the design on last year’s shirt? I wasn’t crazy about it.

I’m sure you’ve heard me, and others, complaining about the early

Food

start times. That’s just the pre-race nerves coming out. RD, I realize

When it’s chow time at the end of a race, I’m not a picky guy. RD,

you’re out there hours before I am, sometimes hours before the sun

if you’ve got something sitting there at the finish line for me, I’ll eat

is up. Setting up the registration tables, marking the course, placing

it. Bagels, energy bars, oranges, bananas, whatever, I’ll take it. I know

traffic cones and signs around town to keep us safe. I don’t always say

you’ve got other things on your mind. People asking if you’ve got

it, but I appreciate it, believe me. When I cross a road with stopped

gluten-free bagels, if you’ve got Gatorade instead of Powerade instead

traffic and some goof is yelling from his car that I’m making him late for

of Accelerade instead of water, if you’ve got extra food for the wife,

work, I’m grateful you were out there hours ago, putting up big, bright,

for the kids, for the dog. I’ll take whatever replenishment you’ve got.

orange caution signs and keeping all of us safe.

I’ll eat it.

Aid Stations and Medical This one is important, and I’m glad you take it seriously. Hey,

Look RD, I run a lot of races and I know you can’t make them all perfect. You’ve got a tough job with a whole lot of moving parts, and

even a 5K can have an accident, so thanks for being prepared. I

sometimes things break — it’s an imperfect world. I know that. But

don’t even need to mention the aid tent and the EMTs at the mara-

wow, when it all comes together. When the volunteer hands you a cup

thon you organize. That’s the kind of thing that makes me feel better

of water right in stride. When the traffic cop holds traffic with one

about pushing it just a little bit harder at the end of the race.

hand while high-fiving runners with the other. When the RD calls out

T-Shirts and Numbers and Medals and Swag in General Yes, I know, the bane of your existence: the race t-shirt. It’s probably best here to own up to it and face reality; everyone wants a shirt at the race, but no one, no one, will actually like the shirt that you choose. Sorry about that, RD. Cotton shirts are cheap, so that’s good. But they’re cotton, so that’s bad. Tech shirts are cool

32

October/November/December 2014 racecenter.com

finishers by first and last name. When the last walker comes across the finish line with a smile.

RD, when it all comes together like that, just take a step back, relax for a moment, smile and feel all the pride that you should feel.

Because that’s what runners live for, and we thank you for letting us do it. You rock. •

19th Annual

PACIFIC CREST 2015 We e ke n d S p o r t s Fe s t i v a l P r e s e n t e d

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Sports & Fitness Expo All Weekend Long

Tour de Crest 55-Mile Bike or 26-Mile Bike

Kids Splash Pedal-n-Dash

Saturday

Long Course Triathlon Prize Money Awarded TRI NorthWest Long Course Championship

Endurance Duathlon Marathon Run / Walk Half-Marathon Run / Walk

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Olympic Triathlon Olympic Duathlon 5K & 10K Run / Walk Kids 1-Mile & 1/2-Mile Dash

Sports & Fitness Expo • Live Entertainment Food, Fun & Great Competition!

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Although fires changed some of the landscape in the region in 2013, the trails are still epic running and mountain biking spots in the Northwest.

PHOTO: JAY DASH

Destination: Sun Valley A Resort For the Seasons SHANNAH WERNER

As the seasons change and outdoor recreation has evolved, so too has the town and resort of Sun Valley grown up and changed since its discovery in 1936. Discovered by an Austrian Count, Felix Schaffgotsch, Sun Valley was the America’s first destination resort of its kind and was home to the world’s first chairlift.

Now, almost 80 years later, Sun Valley is undergoing an extensive renovation of the original lodge, and the construction of a 20,000 square-foot spa will house expanded spa, salon and fitness facilities.

The Lodge will be closed from Labor Day 2014 until June 2015.

“It’s going to be a ‘wow’,” said Jack Sibbach, Director of Marketing and Public Relations for the Resort. “We are taking the lodge down to cement walls. It will have new air conditioning, heating, electricity and plumbing. It will be more welcoming. The Sun Valley Resort historic iconic lodge is still going to be here but it will have a new feeling, a complete evolution.”

Even though the Lodge is getting a serious facelift, the mountain and region remain much the same as they were 80 years ago when the Count first discovered the area. Sun Valley’s attractiveness as an outdoor recreational destination spot still draws people from all over the world for winter snow sports and spring/summer/fall biking, running and hiking.

“Sun Valley is an outdoor recreation mecca,” said Greg Randolph, director of Public Relations and Social Media for Visit Sun Valley.

34

October/November/December 2014 racecenter.com

“We have over 400 miles of singletrack trail open to mountain biking and, of course foot traffic connecting right in and around the town itself. We also have over 150K of groomed Nordic trails and two ski areas right in and at the edge of town.”

In addition to being a great destination resort for vacations, the area also offers athletic events showcasing the region’s biking, Nordic and running trails.

Sun Valley, aka “Nordic Town USA” hosts the annual Sun Valley Nordic Festival every winter. Beginning January 30 through February 7, 2015, Nordic skiers of all abilities will descend on Sun Valley to explore the extensive trail network (from the southern end in Bellevue, Idaho to the Park Creek Trails outside Stanley) in the North Valley and the entire Sawtooth National Recreation Area in between.

Once the snow melts, mountain bikers and runners take full advantage of the trails. In June, the annual Sun Valley Half Marathon, 10K and 5K takes place. The event starts and finishes at the Sun Valley Resort Pavilion and offers participants a scenic view of the Wood River Valley and Sawtooth Mountains. Touted as a familyfriendly event, the kids’ zone provides entertainment and a free .25-mile race for the little ones. Race director Brad Mitchell remarks, “This course is unique in that it travels through two mountain towns, one being the world famous Sun Valley, and follows trafficfree, paved pedestrian paths from start to finish.”

Later in the summer, the Elephant’s Perch Backcountry Run challenges serious trail runners with a 16.5-mile race through the

Rowdy festival-goers clad in costumes raced the Downtown Criterium Team Relay around the Ketchum Town Square. Enthusiastic crowds lined the streets to witness the clash of fashion and aerodynamics at the Smith Optics Ride Sun Valley Bike Festival.

PHOTO: JAY DASH

Aaron Bradford charges out of the start at the Scott Enduro Cup presented by GoPro in Sun Valley, Idaho.

PHOTO:MIKE SCHIRF

Adam’s Gulch and Fox Creek trails. The total vertical feet exchanged

skiing/snowboarding on the area’s two peaks is some of the best in

is more than 3,500.

the world. Skiers can choose between Dollar Mountain and Baldy

For the thrill-seekers, the mountain biking in Sun Valley and the surrounding areas is so good that the USACycling Marathon Mountain Bike National Championships were held there on July 5, 2014.

Mountain for more than 2050 acres of skiable terrain, 19 chairlifts, and 3400 feet of vertical drop.

“Dollar Mountain is a great place for kids, with superpipes and

The Ride Sun Valley Bike Festival was born after the area hosted the

free rides,” said Sibbach. “These are the best teaching mountains in

2012 Mountain Bike Cross Country National Championships.

the world.”

“We built the weekend out into a full offering of events, rides, com-

In between the biking, running and hiking in the summer, visitors

petition, live music and some very fun and raucous events that are

can swim in the pools at the resort, horseback ride, visit the gun

one of a kind,” Randolph said of the event. This year’s Festival began

club, play 45 holes of golf or try their legs on the outdoor ice rink

on June 26 and concluded on July 5 with the National Championships.

(open year round).

No athletic event schedule is truly complete in the Northwest without a cyclocross and beer race. The 9th annual Crosstoberfest

“There is so much to do for any active individual,” Sibbach said.

At the end of an active day, the Sun Valley Pavilion is a great place

in Hailey, Idaho (located south of Sun Valley) on October 18-19

for visitors to listen to sounds from The Beach Boys, Los Lobos and

showcases the region’s best brews and local musicians as well as

other famous musicians who regularly play here. Ice shows, winter

technical terrain for men’s, women’s and kids’ cyclocross action.

comedy shows, live Jazz, a Summer Symphony Free Concert Series

“The event is a combination of bike racing and a beer festival with over 30 breweries represented,” said Billy Olson, race promoter from

and more complete the overall experience of the area.

“All year round, the calendar is packed with amazing arts and

Power House. “It is a fundraiser for Road & Dirt, a non-profit that en-

culture events which make a visit even more memorable and enrich-

hances riding and racing opportunities here in the Wood River Valley.”

ing for all who come,” said Randolph.

For the non-competitive visitors to Sun Valley, the winter downhill

Sun Valley is located about two hours east of Boise and about 15

SUN VALLEY INFO

minutes from the Friedman Memorial Airport in Hailey, Idaho.

SUN VALLEY NORDIC FESTIVAL: nordictownusa.com/sun-valley-nordic-festival SUN VALLEY HALF MARATHON runsignup.com

Daily flights are available from San Francisco, Seattle, Denver and Salt Lake City.

Aptly named, “Sun Valley”, the area receives an avwwerage of 250 days of sunshine a year and an annual average snowfall

BACK COUNTRY RUN elephantsperch.com/featured/elephants-perch-backcountry-run

of 220 inches.

RIDE SUN VALLEY FESTIVAL ridesunvalley.com/events

ment and friendly laid back town,” Randolph said about why

VISIT SUN VALLEY visitsunvalley.com

and coffee shops as well as outdoor stores it’s a paradise for

SUN VALLEY RESORT sunvalley.com CROSSTOBERFEST crosstoberfestidaho.com

“To be taken by surprise by the pristine natural environpeople would want to visit Sun Valley. “With great restaurants outdoor lovers.”

Note: Even though the Sun Valley Resort Lodge is closed, there are plenty of lodging options in Sun Valley and neighboring towns of Hailey and Ketchum. •

October/November/December 2014 racecenter.com

35

2014

Fall Shoe Guide RUGGERO LODA The fall season is, for many runners, personal best season. Whether you are looking to start running, increasing your mileage for a fall race, or in it for fun and fitness, running shoes coming out this season have one thing in common: they are lighter than ever.

We have run in, and tested, most of the newest editions hitting the market this season. Here is a list of the models we strongly recommend to runners of all shapes, sizes and abilities. As always, if you have questions about the make and model that’s right for you, be sure and visit your local specialty running store for guidance.

FALL 2014

Hoka One One CLIFTON

CATEGORY: NEUTRAL CUSHIONING WEIGHT: MEN’S 7.7 OZ. | WOMEN’S 6.6 OZ. PRICE: $130 WWW.HOKAONEONE.COM

Asics

Skechers

GEL NIMBUS 16

CATEGORY: CUSHIONING WEIGHT: MEN’S 11.4 OZ. | WOMEN’S 9.4 OZ. PRICE: $150 WWW.ASICS.COM

GORUN ULTRA EXTREME

VALUE FALL 2014

CATEGORY: CUSHIONING WEIGHT: MEN’S 9.3 OZ | WOMEN’S 7.3 OZ. PRICE: $85 WWW.SKECHERS.COM

The Hoka One One Clifton is an all purpose running shoe that can be used for a variety of different runs. It combines an ultra-lightweight frame with maximum cushioning, delivering a shoe that is useful for both racing and training. The shoes feels very lightweight, and its rockered profile seemingly propels the runner forward. The Clifton is a good choice for (neutral) runners of all abilities and those looking for a shoe that has the comfort of a daily trainer but is also light enough for racing.

Asics’ popular high-end cushioned neutral trainer, the GEL-Nimbus, returns in a 16th version. The FluidRide midsole continues to provide exceptional cushioning while the updated Guidance Trusstic System provides a smooth transition. Increased gel has also been added to rearfoot to help further enhance the already smooth ride while providing a springy resiliency. The FluidFit upper has been altered to help better the overall fit from that of the preceding model. Wear testers enjoyed the ride that allowed them to comfortably log many miles right out of the box. Many were also pleasantly surprised at the shoe’s flexibility and reasonably quick transition.

Mizuno

Nike

CATEGORY: NEUTRAL WEIGHT: MEN’S 8 OZ. | WOMEN’S 6.6 OZ. PRICE: $120 WWW.MIZUNOUSA.COM/RUNNING

CATEGORY: NEUTRAL WEIGHT: MEN’S 11 OZ. | WOMEN’S 9 OZ. PRICE: $100 WWW.NIKE.COM

CATEGORY: RACING WEIGHT: MEN’S 7.7 OZ. | WOMEN’S 6.5 OZ. PRICE: $140 WWW.ADIDAS.COM

The Mizuno Wave Sayonara 2 is a lightweight neutral offering for competitive runners racing the half marathon to marathon distance, or for recreational runners who enjoy a shoe that simply feels fast. The Wave Sayonara 2 provides adequate cushioning for long runs, but the firmness of the out-sole may be too rigid for runners used to a softer platform. Except for a few minor changes to the upper, Mizuno maintained the same package as the original Sayonara.

Lighter and faster than ever before, the Nike FALL 2014 Pegasus 31 celebrates one of the longest-standing shoe traditions in the industry. The soft upper will accommodate a wide variety of foot shapes, and the plush, neutral ride feels great on the road.

Backed by the likes of Olympic Gold Medalist Mo Farah, this new installment to the Pegasus legacy is sure to please, whether this is your first pair or your thirty-first pair.

FALL 2014

Adidas combines two of its most popular running shoe offerings into one great package with the Adios Boost 2. The Boost foam provides a protective ride for longer races and workouts, while the Adios platform maintains the speed and responsiveness of this original classic. Competitive runners will be pleased with the no-frills upper on top of the brand’s latest cushioning technology.

The toe-box is a bit narrow, so runners with wider feet may need to size-up for maximum comfort.

WAVE SAYONARA 2

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October/November/December 2014 racecenter.com

PEGASUS 31

FALL 2014

VALUE

While the Skechers GOrun Ultra - Extreme may FALL 2014 look bulky at first glance, this shoe, despite the high-volume cushioning underfoot, is actually quite light. Trending towards “maximalism” in the protection department, the shoe feels much lower to the ground than it seems and the ride is very pleasant. At home on the road or trail, the GOrun Ultra - Extreme features an all-weather upper that repels water and keeps the foot dry in wet conditions. While perhaps not optimal in warm weather, runners will appreciate this offering when the weather turns in the months ahead.

Adidas

ADIZERO ADIOS BOOST 2

New Balance

Brooks GHOST GHOST77

CATEGORY: CATEGORY:NEUTRAL NEUTRAL WEIGHT: WEIGHT:MEN’S MEN’S10.4 10.4OZ. OZ.||WOMEN’S WOMEN’S8.6 8.6OZ. OZ. PRICE: PRICE:$120 $120 WWW.BROOKSRUNNING.COM WWW.BROOKSRUNNING.COM

1600V2 1600V2

CATEGORY: CATEGORY:RACING RACING WEIGHT: WEIGHT:MEN’S MEN’S5.5 5.5OZ. OZ.||WOMEN’S WOMEN’S4.6 4.6OZ. OZ. PRICE: PRICE:$110 $110 WWW.NEWBALANCE.COM WWW.NEWBALANCE.COM

The The New New Balance Balance 1600v2 1600v2 isis aa light, light, fast fast racing racing option optionfor forthe the5K-10K 5K-10Kdistance distanceall allthe theway wayup upto to the the marathon. marathon. The The upper upper hugs hugs the the foot foot like like aa glove, glove,and andthe theride rideisisvery veryresponsive responsivewith withenough enough heel heelcushioning cushioningto togo gothe thedistance distanceas asone’s one’sstride stride mechanics mechanics tend tend to to deteriorate. deteriorate. Efficient Efficient runners runners may mayenjoy enjoythis thisshoe shoefor forroad roadworkouts workoutsand andtempo tempo runs, runs,but butthe theNB NB1600v2 1600v2shines shinesbrightest brightestfor forspeed speed FALL FALL2014 2014 training trainingand andrace raceday. day.

The TheBrooks BrooksGhost Ghost77continues continuesto tobe bean anideal idealshoe shoe for for the the runner runner looking looking for for aa quality quality everyday everyday neutral neutral trainer trainer with with plenty plenty of of cushioning. cushioning. The The new new version version comes comes inin slightly slightly lighter lighter than than the the previous previousmodel, model,however howeverititstill stillretains retainsthe theoverall overall cushioning cushioning that that runners runners have have come come to to expect expect from fromheel-to-toe. heel-to-toe.Brooks Brookskeeps keepsthings thingssimple simpleyear year after after year, year, with with the the main main enhancement enhancement for for the the Ghost Ghost77being beingthe theaddition additionof ofthe thenewly newlyintegrated integrated Brooks Brooks BioMoGo BioMoGo DNA DNA into into the the midsole. midsole. This This allows allows for for ample ample cushioning cushioning and and aa smooth smooth ride ride without without sacrificing sacrificing responsiveness, responsiveness, stability stability or or overall overallperformance. performance.The TheGhost Ghost77isisaaperfect perfectshoe shoe for forthose thoserunners runnerslooking lookingfor foraashoe shoecapable capableof of handling handlingthe thedemands demandsof ofhigher highermileage, mileage,yet yetisis adaptable adaptablefor forsmooth smoothand andfast fasttraining trainingruns. runs.

VALUE VALUE FALL FALL2014 2014

Saucony KINVARA KINVARA55

FALL FALL2014 2014

CATEGORY: CATEGORY:NEUTRAL NEUTRAL WEIGHT: WEIGHT:MEN’S MEN’S7.7 7.7OZ. OZ.||WOMEN’S WOMEN’S6.7 6.7OZ. OZ. PRICE: PRICE:$100 $100 WWW.SAUCONY.COM WWW.SAUCONY.COM

The TheKinvara Kinvara55continues continuesthe thelegacy legacyof ofperhaps perhapsthe the most mostprolific prolificlightweight lightweightneutral neutralrunning runningshoe shoeon on the themarket. market.Designed Designedwith withminimalist minimalistprincipals, principals, the the Kinvara Kinvara 55 features features aa great great deal deal of of flexibility flexibility combined combined with with more more than than adequate adequate cushioning cushioning ininboth boththe theforefoot forefootand andheel. heel.The TheKinvara Kinvara55isisaa shoe shoethat thatcan canhandle handlehigh highmileage; mileage;and, and,ititcan canalso also be beworn wornas asan anall allaround aroundtrainer trainercapable capableof offaster faster paced pacedworkouts workoutsand andmarathon marathondistance distanceracing. racing.IfIf you’re you’relooking lookingfor foraalightweight lightweightrunning runningshoe, shoe,the the Kinvara Kinvara55isisaamust-try. must-try.

Under Armour

SPEEDFORM SPEEDFORMAPOLLO APOLLO

CATEGORY: CATEGORY:LIGHTWEIGHT LIGHTWEIGHT WEIGHT: WEIGHT:MEN’S MEN’S77OZ. OZ.||WOMEN’S WOMEN’S6.5 6.5OZ. OZ. PRICE: PRICE:$100 $100 WWW.UNDERARMOUR.COM WWW.UNDERARMOUR.COM

The The Under Under Armour Armour SpeedForm SpeedForm Apollo Apollo isis aa lightweight lightweightshoe shoelooking lookingto toinspire inspirerunners runnerswith with aafresh freshtake takeon onfast fastrunning runningshoes. shoes.Featuring Featuringan an upper upper with with manufacturing manufacturing techniques techniques borrowed borrowed from from bra bra design, design, the the shoe shoe holds holds close close to to your your feet feet and and even even has has aa completely completely seamless seamless heel heel cup. cup.The Thesole, sole,with withrubber rubberininthe thepattern patternof ofaafoot foot x-ray, x-ray,lacks lacksaabit bitof ofgrip. grip.Although Althoughitithas hassuch suchaa streamlined streamlinedand andlightweight lightweightbuild, build,the theSpeedForm SpeedForm Apollo Apolloholds holdsup upwell wellfor fordistance distancerunning. running.

Karhu STEADY3 STEADY3

CATEGORY: CATEGORY:STABILITY STABILITY WEIGHT: WEIGHT:MEN’S MEN’S10 10OZ. OZ.||WOMEN’S WOMEN’S8.3 8.3OZ. OZ. PRICE: PRICE:$125 $125 WWW.KARHU.COM WWW.KARHU.COM

Karhu Karhubrings bringsto tobear beartheir theirlatest lateststability stabilityoffering offering with withthe theSteady3.

Steady3.Using Usingtheir theirsignature signatureFulcrum Fulcrum technology technologyon onthe thesole, sole,this thisshoe shoeboasts boastsaasmooth smooth ride rideand andgreater greaterefficiency. efficiency.This Thisisisaagreat greatentry entry level levelshoe shoefor forsomeone someonelooking lookingto tostart startadding addingon on serious seriousmiles. miles.Testers Testersenjoyed enjoyedthe theroomy roomyfit fitof ofthe the shoe shoeand andthe theinnovative innovativedesign designthat thatititbrought broughtto to the thetable. table.

ABOUT ABOUTTHE THE AUTHOR AUTHOR Ruggero RuggeroLoda Lodaand andthe the team teamof ofrunners runnersat at runningshoesguru.com runningshoesguru.com tested testedthe theshoes shoes in inthis thisbuyer’s buyer’sguide. guide.

October/November/December 2014 racecenter.com

37

Winter Endurance: Tips, Tricks, Secrets of the Pros Whether your idea of winter endurance fun is groomed track XC

There are a host of XC ski races held throughout the winter and into the spring months throughout the region. These test your skills, fitness, or simply allow you to explore an often ungroomed area of terrain.

PHOTO: TIM SCHALLBERGER

J.D. DOWNING

a winter highlight as I enjoyed views from the Pacific to the entire

skiing, backcountry skiing, telemark, randonee, snowshoeing, or a

breadth of the Oregon Cascades. Fantastic!

bit of them all -- there’s a wonderful white world waiting for you just

2 Have The Right Gear For Your Needs

a short drive from home this winter. Since most RaceCenter readers have only limited time in snow country, it’s easy for the runner, cyclist, or triathlete to miss out on a ton of winter fun simply because you may not realize some of the secrets and tricks used by veterans of Pacific NW winters. Here’s four of the best insider ideas to try this winter to become your own version of a “winter pro”.

1 Aim Low When The Storm Is Really Cold Very few urban areas in the Pacific NW get significant amounts of

Nothing will make winter more enjoyable or miserable than the right or wrong gear, respectively. In this regard, snowshoers have it pretty easy as most modern snowshoes are so light and mobile (compared to 20-30 years ago) that you can do almost anything you want on one pair. For skiers, if you can’t or don’t want to have a full quiver of skiing gear for all situations, you need to make some choices.

For mostly track skiing, you are going to have the most fun on what is called “race” gear even if you rarely (if ever) hop in an XC

snow every winter. Even a winter destination like my home of Bend,

ski event. The gear is super light and built for high performance. But

Oregon only sees snow on the ground roughly three weeks a year.

if you aren’t likely to care if you have the fastest skis or latest tricks

The Cascades are definitely where the white goodness is reliable

in poles/boots, the smart winter pro tip is to buy older models on

and ample.

closeout in spring or early season sales. You can also find good gear,

However, almost every winter there are 2-3 storms that will drop several inches of snow down to the 2000-4000 foot level that will

often barely used, at swap sales.

On the other end of the spectrum, if you are into big mountain

actually stick around for many days at a time. When this snowy gift

and backcountry adventures, you want gear built for that type of

arrives, true winter pros always have a couple of nearby “go to”

thing. Telemark, randonee, and heavy-duty backcountry gear is like

locations that they can slip off to for a quick ski or snowshoe.

driving a tractor on a freeway on groomed trails, but in the steep

Example: When spending a year in Corvallis, Oregon, a while back, I’d keep my eyes on the summit of Mary’s Peak, which I could

and deep that’s what you want.

Folks in the middle that like to dabble with all sorts of XC ski

easily see from my favorite winter running and cycling routes. If I

destinations are best off aiming for the light touring options almost

saw a healthy coating of snow on a clear day, I’d find the time to

all ski companies have to offer these days. These skis will be a

rally up there to do some impromptu XC ski touring. Even a short

bit wider than track-specific XC race gear, but much lighter and

loop near the summit on a few inches of ungroomed snow would be

trimmer than steep/deep varieties. So you can take a spin on at a

38

October/November/December 2014 racecenter.com

Pacific NW groomed destination one weekend and then explore an

want the snow to be too deep or the

ungroomed winter trailhead a week later.

lone snowmobile won’t pack things

Important gear note: For skiers that sometimes go out on marginal

enough. For snowshoeing, though,

snow cover (i.e. you hit rocks, dirt, etc.) then you may want to have a

a single snowmobile track is a fast

pair of “rock skis” that you won’t be upset trashing a bit. Nicer poles

track to any winter destination.

and boots rarely take a beating in thin snow cover and snowshoes

Another oddball in really low

can handle a measure of non-snow situations -- so this is a XC ski-

snow (8-12” or less) is to XC ski

specific thing. The good news is that “rock skis” can be found very

or snowshoe in the tracks left by

cheap at ski swaps, garage sales, and second-hand stores. Just be

an off road truck. Winter logging

sure to match up bindings with your regular gear, and away you go.

trucks are really great for this

3 Know Where and When Packed Snow Is Your Buddy

purpose as they have super wide

Sure, some folks enjoy breaking their own trail through the winter wilderness. But most skiers, and even many snowshoers, enjoy at least having the benefit of some packed snow. A good workout is one thing, but a trudge-fest isn’t always everyone’s cup of tea.

As a coach, I’m focused on groomed XC skiing 98% of the time with athletes of all ages. But when I take time to ski for myself, I often have to take whatever situation I can get for a quick ski. Thus, over the years I’ve become a blood hound of sorts when it comes to how to find packed snow in just about any situation.

tires and a lot of weight to pack snow. In the right conditions, these oddball situations can open up tons of ski/snowshoe routes that otherwise you would be likely to miss. Winter pros know that

Involving the family in winter outings can be a great way to cross train and spend time with the family in the off-season.

PHOTO: TIM SCHALLBERGER

adventure is part of the game!

4 March and April Is The Magic Bonus Season I know I’m preaching to a tough crowd on this one, but early

Groomed trail systems are the easiest and most obvious solution

spring is when many mountain spots in the Pacific NW really become

to packed snow. You show up, you buy a trail pass or donate to the

magical when it comes to XC skiing and snowshoeing. Groomed trails

grooming fund -- away you go on XC skis or snowshoes. It doesn’t

will slowly shut down in spring (although Oregon’s Mt Bachelor is

get easier and we are blessed with several wonderful commercial

a notable exception, typically staying open to Memorial Day!), but

and non-profit groomed areas throughout the Pacific NW.

ungroomed meadows, high desert, and thinned logging areas can

Second on the reliability index would be groomed snowmobile

provide insanely fun skiing down to just a few inches of snow pack. So

trails. Multiple snowmobile clubs groom hundreds of kilometers of

even as you start to ramp up your typical RaceCenter miles and event

forest roads every week of the winter. If you hit the right day and

calendars, a true “winter pro” will still make room for a few last trips

time, you’ll be hard-pressed to find better skiing (at least for XC

to the white goodness in March and April.

skating) or a nicer surface for performance snowshoeing.

There are a few keys to using snowmobile trails, however. First,

The key to late season ski/snowshoe days is to pick a clear morning after a decently cool night (freezing and below). Winter ski

some trail sections are closed to non-motorized use for safety reasons.

pros look for these conditions to head out for what is called “crust

So, always know local rules before you head out. Second, always pick

cruising” where the top surface of the snowpack freezes enough to

low-traffic times to be out there.

support your weight and you can go anywhere you like. This situa-

You don’t enjoy running or

tion also works great for snowshoeing - think run/walking around a

cycling on a busy road at peak

big rolling park where you can go wherever you like!

traffic, so don’t make the same

they’ll feature smoother snow which is especially good for XC ski-

ness. Peak times are the heart

ing. For the early spring, less snow (meaning lower elevations) can

of weekend and holidays. If you

sometimes offer better crust cruising than the typically super-deep

just aim early or later or on a

packs. In April, one of my favorite spots is the Wanoga/Meissner

weekday, snowmobile trails

plateau just 15 minutes from Bend. However, you can find amazing

often see less traffic than XC/

low-pack crust cruising throughout central and eastern Oregon,

snowshoe trails!

Washington, and Idaho in March and April if you keep eyes open.

Finally, there are the oddball situations that can be really fun partly because they are so unpredictable. These would Snowshoeing takes very little snowpack to turn an ordinary run into an extraordinary winter adventure. Many facilities rent equipment so don’t feel like you have to shell out a fortune to enjoy this activity.

PHOTO: XC OREGON / S.GARRETT

Clear areas (thinned forests, meadows, etc.) are best because

mistake in the winter wilder-

include following the track of a lone snowmobile along a forest road or onto a mountain

About the Author J.D. Downing is the coach/director of the XC Oregon organization based in Bend, OR. In addition to a 16-year track record as the Northwest’s premier XC ski race team, the non-profit 501c3 XC Oregon program offers two annual adult camp programs; dozens of annual workouts and clinics throughout the Northwest; and produces both the annual Tour for the Heart (5K fun XC ski and snowshoe event benefitting heart disease education) as well as the new XC Oregon High School Nordic Ski Invitational. Find out more about all our year-round events and how you can be involved at xcoregon.org.

ridge. For XC skiing, this means classic technique, and you don’t October/November/December 2014 racecenter.com

39

Event Calendar

RUNS/WALKS PORTLAND MARATHON KIDS FUN RUN & FESTIVAL; Kids; Portland, OR; www.portlandmarathon.org 10/4 Harvest Classic 10K Run and 5K Run/Walk; 5K, 10K; Longview, WA; www.rotaryharvestclassic.com 10/4 See Jane Run (All Women’s Run and Walk); 1mW, 5KR/W; Empire Lks, Coos Bay, OR; www.southcoastrunningclub.org 10/4 Sidney Glen Elementary Dolphin Dash; 5K; Sidney Glen Elem, Port Orchard, WA; www.dolphindash5K.org 10/5 THE GREAT PUMPKIN RACE

Kids, 5K; Brookswood Meadow Plaza, Bend, OR; www.greatraceofbend.com 10/5 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 10/4

10/18 MOLALLA RIVER TRAIL RACE; 5K, 10K; Hardy Creek Trail Head, Molalla, OR; www.molallarunningclub.com/molalla-river-trail-race 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 Battle to the Pacific; 5K, 10K, 13.1m; Fort Stevens St Pk, Hammond, OR; www.ascherlindustries.com/pacificrun 11/8 3RD ANNUAL VETERAN’S DAY 5K & 10K; 5K, 10K; Soap Lake, WA; www.ulbfit.com 11/8 MUSTACHE DACHE - BOISE; Kids, 5K; Big Al’s, Boise, ID; www.energyevents.com > 11/9 COLUMBIA CLASSIC; 10m; Battelle Campus, Richland, WA; www.3rrr.org 11/15 MUSTACHE DACHE - PORTLAND; Kids, 5K; Big Al’s, Beaverton, OR; www.energyevents.com > 11/15 MUSTACHE DACHE - CORVALLIS; 5K; Corvallis, OR; www.mustachedache.com/corvallis

11/15 REDMOND POULTRY PREDICTOR; 4m; Farrel McWhirter Farm, Redmond, WA; www.redmond.gov/races 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 11/19 Autumn Trails Eugene; 3.5m, 6m, 10m, 16m; Frank Kinney Pk, Eugene, OR; www.level32racing.com/Autumn_Trails_Eugene.html 11/22 TRI-CITIES JINGLE BELL RUN/WALK; 5K; Howard Amon Pk, Tri-Cities, WA; www.arthritis.org/jbr 11/23 EWEB RUN TO STAY WARM

Kids, 5K, 10K, 13.1m; Eugene, OR; www.eweb.org/runtostaywarm 11/23 Green Lake Gobble & Mashed Potato Munch Off; Kids, 5K, 10K; Green Lk Pk, Seattle, WA; www.promotionevents.com 11/27 CENTRAL OREGON THANKSGIVING CLASSIC; 1m, 5K, 10K; Old Mill District, Bend, OR; www.deschutescountygotr.org 11/27 OREGON MID VALLEY ROAD RACE; 2.5mW, 3.75m, 5.2m; Albany, OR; www.omroadrace.org > 11/27 TOFURKY TROT; 5K; Mt Tabor Pk, Portland, OR; www.tofurky.com 11/27 TOFURKY TROT PASADENA/ROSE BOWL; 5K ; Rose Bowl Stadium, Pasadena, CA; www.tofurky.com 11/27 TURKEY DAY 5K AND 5 MILE RUN; 5K, 5m; Redmond Watershed, Redmond, WA; www.finishstrongevents.com 11/27 TURKEY ON THE RUN; Kids, 5K, 12K; Rotary Pk, Wenatchee, WA; www.runwenatchee.com

KEY

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

7th annual Lincoln City Half-Marathon and 10K

Sunday, March 1, 2015 Wapiti Park, 2118 S. Drift Creek Rd.

On the Central Oregon coast!

Early start available for walkers!

raceroster.com or 541.994.2131

40

October/November/December 2014 racecenter.com

Event Calendar

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

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October/November/December 2014 racecenter.com

12/6 12/6 12/6 12/6 12/6 12/6 12/6 12/7 12/13 12/13 12/13 12/14 12/14

BEND JINGLE BELL RUN/WALK; 5K; Downtown Bend, OR; www.arthritis.org/jbr PORT ORCHARD JINGLE BELL RUN/WALK; 5K; Port Orchard, WA; www.arthritis.org/jbr SHELLBURG FALLS TRAIL RUN; 10K; Shellburg Falls Rec Area, Lyons, OR; www.runwildadventures.com SKAGIT VALLEY JINGLE BELL RUN/WALK; 5K; Downtown Mt. Vernon, WA; www.arthritis.org/jbr SPOKANE JINGLE BELL RUN/WALK; 5K; Riverfront Pk, Spokane, WA; www.arthritis.org/jbr Jingle Bells Run; 5K, 8K, 12K; Maury Jacobs Pk, Eugene OR; www.level32racing.com/Jingle_Bells_Run.html Junior Jingle Bell Run; 1m; LaCamas Swim & Sport, Camas, WA; www.lacamassport.com PORTLAND JINGLE BELL RUN/WALK; 5K; World Trade Ctr, Downtown Portland, OR; www.arthritis.org/jbr BELLINGHAM JINGLE BELL RUN/WALK; 5K; Downtown Bellingham, WA; www.arthritis.org/jbr Frozen Trail Runfest; 5K, 9m, 15m, 50K; Buford Pk, Mt Pisgah, Eugene, OR; www.level32racing.com/Frozen_Trail_Runfest.html Mac’s Run; 5KR/W, 10K; Sunset Bay St Pk, Charleston, OR; www.southcoastrunningclub.org HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; adidas North America Campus, Portland, OR; www.foottraffic.us/holiday > SEATTLE JINGLE BELL RUN/WALK; 5K; Westlake Ctr, Downtown Seattle, WA; www.arthritis.org/jbr

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

5KR/W, 10K; 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 1/31/15 TRINIDAD TO CLAM BEACH RUN HONORING FORD HESS; 3m, 5.75m, 8.75m; Trinidad, CA; 707-677-1610; www.trinidadtoclambeach.com > 3/1/15 LINCOLN CITY HALF-MARATHON AND 10K

10K, 13.1m; Lincoln City, OR; 541-994-2131; www.raceroster.com 5/17/15 CAPITAL CITY MARATHON; Kids, 5m, 13.1m, 26.2m; Olympia, WA; www.capitalcitymarathon.org > 6/28/14 PACIFIC CREST 5K & 10K RUN/WALK

Kids, 5K, 10K; Sunriver, OR; www.aasportsltd.com/pacificcrest >

RELAYS 10/26 TRI-CITIES MARATHON AND MARATHON RELAY; 26.2m, Relay; Shilo Inn, Richland, WA; www.3rrr.org

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Jo in us for a ni g ht ti me r un or wa l k a round t he t rac k at Po r t la nd I nte r n at io na l R a ce way an d e n j oy th e sp e c tac u l ar Wi nte r disp pll a ys ys Wonde r la nd Fe s t i va l o f L ig ht s. Vi e w ove r 2 5 0 co l o r f u l l i g h htt di a nd ma ny f u l l y a ni m a te d s ce n e s ! Winte r Won de r l a nd o f L i g ht s i s H oliday ss iisssi oli day L ig i g ht S how We s t of o f th t h e M iiss si p p i". B e t he h e re wit wi t h you r f am il y a nd f r ie n nd fo r a f un un, h he io n ! dss for e al t hy an d fe st ive ce le b rat ion

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Event Calendar HALF MARATHONS/ MARATHONS/ULTRAS

RUNNING PACE CHART

PACE

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 > 10/26 COLUMBIA GORGE MARATHON AND HALF MARATHON; 13.1m, 26.2m; Hood River, OR; www.breakawaypromotions.com 10/4

VELOPRO_AD1_INTRO.pdf

1

9/10/14

10:30 AM

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Your performance future is here: www.velopro.bike

44

October/November/December 2014 racecenter.com

5K

5MI

10K

1/2 MAR

MARATHON

5:00 15:32 25:00 31:04 1:05:33 2:11:06 5:15 16:19 26:15 32:37 1:08:49 2:17:39 5:30 17:05 27:30 34:11 1:12:06 2:24:12 5:45 17:52 28:45 35:44 1:15:23 2:30:45 6:00 18:38 30:00 37:17 1:18:39 2:37:19 6:15 19:25 31:15 38:50 1:21:56 2:43:52 6:30 20:12 32:30 40:23 1:25:13 2:50:25 6:45 20:58 33:45 41:57 1:28:29 2:56:59 7:00 21:45 35:00 43:30 1:31:46 3:03:32 7:15 22:31 36:15 45:03 1:35:03 3:10:05 7:30 23:18 37:30 46:36 1:38:19 3:16:38 7:45 24:05 38:45 48:09 1:41:36 3:23:12 8:00 24:51 40:00 49:43 1:44:53 3:29:45 8:15 25:38 41:15 51:16 1:48:09 3:36:18 8:30 26:24 42:30 52:49 1:51:26 3:42:52 8:45 27:11 43:45 54:22 1:54:42 3:49:25 9:00 27:58 45:00 55:55 1:57:59 3:55:58 9:15 28:44 46:15 57:29 2:01:16 4:02:31 9:30 29:31 47:30 59:02 2:04:32 4:09:05 9:45 30:18 48:45 1:00:35 2:07:49 4:15:38 10:00 31:04 50:00 1:02:08 2:11:06 4:22:11 10:15 31:51 51:15 1:03:41 2:14:22 4:28:45 10:30 32:37 52:30 1:05:15 2:17:39 4:35:18 10:45 33:24 53:45 1:06:48 2:20:56 4:41:51 11:00 34:11 55:00 1:08:21 2:24:12 4:48:24 11:15 34:57 56:15 1:09:54 2:27:29 4:54:58 11:30 35:44 57:30 1:11:27 2:30:45 5:01:31 11:45 36:30 58:45 1:13:01 2:34:02 5:08:04 12:00 37:17 1:00:00 1:14:34 2:37:19 5:14:37 AEOLUS_AD6_2015.pdf

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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 11/23 EWEB RUN TO STAY WARM

Kids, 5K, 10K, 13.1m; Eugene, OR; www.eweb.org/runtostaywarm 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

KEY

12/14 HOLIDAY HALF & 5K - PORTLAND; 5K, 13.1m; adidas North America Campus, Portland, OR; www.foottraffic.us/holiday > 1/18/15 TRI-CITY MEDICAL CENTER CARLSBAD MARATHON & HALF; 13.1m, 26.2m; Carlsbad, CA; www.carlsbadmarathon.com 3/1/15 LINCOLN CITY HALF-MARATHON AND 10K

10K, 13.1m; Lincoln City, OR; 541-994-2131; www.raceroster.com 3/1/2015 NAPA VALLEY MARATHON; 5K, 26.2m; Napa, CA; www.napavalleymarathon.org 3/22/15 OAKLAND RUNNING FESTIVAL

Kids, 5K, 13.1m, 26.2m; Oakland, CA; www.oaklandmarathon.com 5/17/15 KEIZER IRIS MARATHON/HALF/10K

10K, 13.1m, 26.2m; River Road N & Manbrin Dr, Keizer, OR; www.keizerchamber.com/runs 5/17/15 CAPITAL CITY MARATHON; Kids, 5m, 13.1m, 26.2m; Olympia, WA; www.capitalcitymarathon.org > 5/31/15 SUJA ROCK ’N ROLL SAN DIEGO MARATHON & 1/2 MARATHON; 13.1m, 26.2m; San Diego, CA; runrocknroll.competitor.com/san-diego 6/27/15 PACIFIC CREST MARATHON & HALF MARATHON

13.1m, 26.2m; Sunriver, OR; www.aasportsltd.com/pacificcrest > 7/12/15 MISSOULA MARATHON

1.2m Kids, 13.1m, 26.2m; Missoula, MT; www.missoulamarathon.org 10/4/15 PORTLAND MARATHON & HALF MARATHON

13.1, 26.2m; Portland, OR; 503-226-1111; www.portlandmarathon.org

TRIATHLONS/DUATHLONS 6/27/15 PACIFIC CREST LONG COURSE TRIATHLON & DUATHLON

Long Tri, Long Du; Wickiup Res to Sunriver, OR; www.aasportsltd.com/pacificcrest > 6/28/15 PACIFIC CREST OLYMPIC TRIATHLON & DUATHLON

Olympic Tri, Olympic Du; Wickiup Res to Sunriver, OR; www.aasportsltd.com/pacificcrest >

CYCLING RACES 10/11 CROSS CRUSADE SERIES RACE 1; Cyclocross; Alpenrose Dairy; Portland, OR; www.crosscrusade.com 10/12 CROSS CRUSADE SERIES RACE 2; Cyclocross; Alpenrose Dairy; Portland, OR; www.crosscrusade.com 10/19 CROSS CRUSADE SERIES RACE 3; Cyclocross; Heron Lakes Course; Portland Int’l Raceway; Portland, OR; www.crosscrusade.com 10/26 CROSS CRUSADE SERIES RACE 4; Cyclocross; Washington Cnty Fair Complex; Hillsboro, OR; www.crosscrusade.com 11/1 CROSS CRUSADE SERIES RACE 5; Cyclocross; Deschutes Brewery, Old Mill District; Bend, OR; www.crosscrusade.com 11/2 CROSS CRUSADE SERIES RACE 6; Cyclocross; Deschutes Brewery, Old Mill District; Bend, OR; www.crosscrusade.com 11/9 CROSS CRUSADE SERIES RACE 7; Cyclocross; Infield Course; Portland Int’l Raceway; Portland, OR; www.crosscrusade.com 11/16 CROSS CRUSADE SERIES RACE 8; Cyclocross; Barton Park; Barton, OR; www.crosscrusade.com

CYCLING TOURS/RIDES 10/4

THE KETTLE METTLE 100K; Penticton to Kelowna, BC; www.kettlemettle.ca

TRAINING/CAMPS/ CLINICS/EXPOS 12/3

OREGON FALL XC SKI CAMP; 12 Day, 5-20K per day XC Ski; Mt Bachelor, Bend, OR; www.xcoregon.org

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45

Parting Shot

Congratulations to RaceCenter art director Jeff Browning for his third place (first master) in September’s 2014 Run Rabbit Run 100-mile ultra marathon in Steamboat, CO. PHOTO: PAUL NELSON

Pictured: Jeff heading into the night on Fish Creek Falls Trail, mile 45.

October/November/December 2014 racecenter.com

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• 5K Chip Timed Run • 5K Fun Run/Walk • Costume Contest • Children’s Run with the Elves • Strollers & Pets Welcomed* *MOST EVENTS

Bellingham December 13 Skagit December 6 Seattle December 14 Spokane Port December 6 Orchard Tri-Cities December 6 November 22

Portland December 7

Bend December 6

Who will you

Jingle for?

Get festive this year at one of the Arthritis Foundation Great West Region’s Jingle Bell Run/Walks.

Bring your friends and family, wear a fun costume and tie jingle bells to your shoes – all in the name of helping to find a cure for arthritis!

Get $5 off your registration!

Use discount code JBRPA14 when you register to get $5 off for 5K runners.

Locally Presented By

Nationally Sponsored By

www.arthritis.org/jbr • 1-888-391-9389

$2.95 US