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October/November/December 2013



Cross Country Running, XC Skiing and Cyclocross All In This Issue


Sugar: Friend or Foe?


Prepping for “cross” season


Hit the dirt in the off-season

< Portland’s Laurel Manville rips through Pier Park

during the 2012 USATF Oregon XC Championship held in conjunction with the Stumptown XC Series












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Fall in the Northwest is a great time to hit the trails an explore the beauty of the region in which we live. If youâ&#x20AC;&#x2122;re looking for trail races, check out Jeff Browningâ&#x20AC;&#x2122;s column, The Dirt, in this issue for a sampling of some unique events on tap in the coming months.

Table of contents






34 Dream Team

Adnan Kadir



Shannah Werner



Stephanie Howe, MS

Shannah Werner



Hit The Snooze Button



Chris Bagg

Using The Off-Season As A Time To Rest, Reflect and Refocus

Scott Lommers

38 Four Winter Workouts To Try

J.D. Downing

40 Holiday Gift Guide, Presented By Athletes Lounge

Max King



Jonathan Marcus


Jeff Browning



ON THE COVER: Cross country running heats up over the coming

42 Endurance Sports Media Group Fall Shoe Guide

months in the region as Team Red Lizard prepares to host the Stumptown Cross Series in the Portland area, and the USATF National Club Cross Country Championships head to Bend, OR in December – page 20. PHOTO: WIN GOODBODY / STONEANDSTEEL.SMUGMUG.COM

Brian O’connor

ABOVE: Check out the latest in running footwear in the Endurance Sports Media Group Fall Shoe Guide – page 42. PHOTO: COURTESY SKECHERS

Chris Bagg

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ABOVE: Fall plays host to a myriad of cyclocross and cross country running events throughout the Northwest. If you’re looking to get muddy this fall, then check out Max King’s “cross” training prep course in this issue – page 24. PHOTO: MATT HAUGHEY 6 october/november/december 2013

from the editor

Mission Accomplished Last fall I told myself that 2013 was going to be different. I promised to try new things and add some variety to what had become a stagnant workout routine.

Well, there you have it. Max pretty much called me out right on the spot, without knowing he was talking to an admitted redundant loop runner. It was time for a change. As mundane as it may sound, I realized that running my loop backwards might be a good way to vary my regimen. So that’s where I started. I added alternate mid-route take-offs that would lead me on a detour through other parts of town I didn’t often run. Once the snow flew, it was time to ski. So I packed the skinny skis and the widebody downhill bombers in the car throughout the winter, and headed to the mountain with the kids for some on-snow fun. The ultimate regimen-buster was an injury that kept me out of the running game for three months this year. It was my longest break in 15 years. Fortunately, I love riding my bike and always pine for the warmer months of summer to put in the miles. So that’s exactly what I did. And I enjoyed every minute of it. We all fall into routines. They make us feel good, comfortable and in control. And for those of us crunched for time, it helps knowing exactly how long the lunchtime loop will take, and how quickly we can shower and get back to our desk without losing an entire afternoon. Unfortunately, the love affair I once had with running had become less exciting due to my redundant loop running tendencies. Fortunately, however, running shoes can take you just about anywhere you want to go — and I had simply lost sight of that fact. Over the years, I’ve spoken with many coaches and athletes (like Max) about training techniques and simple advice they can provide that we might be able to share in the pages of RaceCenter. Some of the most basic advice came to me in an email from coach Adnan Kadir, who joined our writing staff this year. He noted, “If you want to run better — run. If you want to ride better — ride.” In other words, you can do all the lunges, squats and plyometric work you want, but what ultimately makes you better at your craft is the craft itself (but in varied lengths and intensities). As I write this note, summer is coming to an end. The days are getting shorter and the season of “cross” in the Northwest is just around the corner. Whether it’s cross country running, cross country skiing, or the sport of cyclocross, we’ve got a full lineup in this issue. And a great deal of variety awaits all Northwest athletes in the months ahead. We’ve already started on our 2014 Event Guide, so watch for that issue in January! See you at the races! Warm Regards,

Brook Gardner

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GIB foto

My desire to “mix it up” stemmed from a conversation with writer Max King over a cup of coffee last October. We were batting around ideas for his training column. Max not only has a fair amount of running experience (and talent) under his belt, but he also leads group workouts throughout the course of the year. Runners often come to him with running problems, and he attempts to address whatever issue might be holding them back. “Monotony and lack of variety in routines can really be a hindrance for someone who wants to become a better runner,” Max remarked. “If you run the same five-mile loop week in and week out, you’re gonna get real good at running that loop and might even be able to run it faster over time. But if you want to get better (and faster), you have to vary your training and regimen.”



October/november/december 2013 VolumE 21. Issue 5 4836 SW Western Avenue Beaverton, Oregon 97005


(541) 617-0885


(541) 610-1636




Copy Editor

Graphic Design

Art Director


Advertising Director Brook Gardner Jennifer Browning Goodeye Creative, Inc. Jeff Browning Carol & Jon Atherton Brook Gardner

Contributing writers

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

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

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

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

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

EUGENE MARATHON MOVES TO JULY 2014 The Eugene Marathon, named “Best of the Best” race by Runner’s World (January 2013), is changing things up in 2014. The event, previously held in the spring, has teamed up with TrackTown USA to create a summer weekend festival slotted for July 26-27 at Heyward Field in Eugene, OR. Eugene’s July-morning temperatures average 63 degrees and almost no humidity. The running extravaganza will feature a 5K, all-comers meet, and 1K for boys and girls on Saturday; and the popular marathon and half marathon on Sunday. Plus, Hayward Field is hosting the IAAF World Junior Championships on July 22-27. According to race director Richard Maher, “We believe our event can become America’s premiere summer marathon. The great weather, fast times, and event-packed weekend celebration of running will make this a destination event. And next year, with athletes from nearly 200 countries competing at the IAAF World Junior Track & Field Championships, Eugene Marathon participants will be able to watch the Olympians of tomorrow compete at historic Hayward Field. It will be a magic weekend, and part of a memorable family summer vacation.” Info:

RIVALRY CLASH RACE SERIES DEBUTS THIS FALL The Rivalry Clash Race Series is a fun new series playing off two of the biggest school rivalries in the Pacific Northwest. According to Jimmy Addison (event director of Rivalry Events, LLC), “Rivalry is a fun way for people to get out their aggression and

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Big changes are in store for the Eugene Marathon in 2014, which is moving from the spring to July 26-27, 2014.

competitive tendencies, but come together in the end with the realization that they need one another. The Rivalry Clash Race Series brings running to the world of mainstream collegiate sports, and also brings those mainstream collegiate sports and traditions to the world of running.” The Apple Cup Rivalry Clash is scheduled for October 13 in Marymoor Park in Redmond, WA. The event features a 10K and 5K. It’s going to be an all-out showdown — Huskies vs. Cougars. The Civil War Rivalry Clash is set for November 3 at the Portland Metropolitan Exposition Center in Portland, OR. UO Duck fans and OSU Beaver fans will duke it out in a 10K or 5K race. “The Rivalry Clash Race Series will be epic because of the heightened level of emotions. In each rivalry you are scared, excited, and passionate because all those emotions and more are built into the rivalry,” said Addison. Both events will include a Tailgate Festival (in true collegiate form) presented by Road Runner Sports. Addison notes: “With the Rivalry Clash Race Series we want to provide a memorable experience by taking the post-race celebration to the next level where participants can mingle, listen to music, eat food, and continue to compete against their rivals in classic sponsored tailgate games such as a Flip Cup and Cornhole.” This is your chance. Wear your school colors and bring plenty of good, old-fashioned school spirit. Are you game? Info:

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Clubsport Oregon Offers Premier Off-Season Training Environment, Just Ask Portland Triathlete Chris Boudreaux A true test of a person’s physical endurance and mental toughness, Ironmans are undoubtedly the most demanding and intense of all distance races. They are arguably one of the most grueling competitions on the planet. To top it off, racers depend only on themselves and their preparation.

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“I like that it’s very up to you,” says Chris Boudreaux, a 33-year-old professional triathlete based out of Portland, OR. “The results and your performance are not up to a coach, not anyone but you. It’s based on how hard you’re willing to work.”

Gateway 1307 NE 102nd Ave., Portland, OR 97220 Lloyd Center 1210 Lloyd Center, Portland, OR 97232 Wood Village 22401 NE Glisan St., Troutdale, OR 97060 Washington Square 9473 Washington Square Rd., Tigard, OR 97223 Bridgeport 7136 SW Hazel Fern Rd., Tigard, OR 97224 Nyberg Woods 7137 SW Nyberg St., Tualatin, OR 97062 Woodburn Company Stores 1001 Arney Rd., Woodburn, OR 97071 Wilsonville Town Center Shopping Center 8261 SW Wilsonville Rd., Wilsonville, OR 97070 Beaverton 2919 SW Cedar Hills Blvd., Beaverton, OR 97006 Tanasbourne 18021 NW Evergreen Parkway, Beaverton, OR 97006 Murray Scholls Town Center 14700 SW Murray Scholls Dr., Beaverton, OR 97007 Orenco 7204 NE Cornell Rd., Hillsboro, OR 97124 Lancaster Green Shopping Center 3096 Lancaster Dr. NE, Salem, OR 97305 Salem 2910 S. Commercial St., Salem, OR 97302 Westgate Shopping Center 515 Taggart Dr., Salem, OR 97304

Of course, the best equipment and facilities help too. Boudreaux trains at ClubSport Oregon: “It really has what I need to train at a high level and that’s really rare in a traditional gym setting,” he says. “To have somewhere I can set up my bike on a CompuTrainer, to use the Altitude room, to have dedicated space in the pool — gyms typically aren’t set up for high performance and ClubSport Oregon is.” One thing that hasn’t come as easily for Boudreaux is finding consistency on the racecourse. The former Louisiana State University cross country and track athlete has been trying to find his stride since a cycling accident during a training ride in 2006 left him with a broken collarbone, broken scapula, bruised lungs, and banged-up hip. The accident forced him out of the sport for about three years. “I had fought through a few other injuries and kind of thought, ‘I’m done! I gave it a shot, tried to be a pro and it didn’t happen,’” Boudreaux recalls. But a talk from his good friend, former training partner and 2006 Ironman Canada winner Jasper Blake, motivated him to start training seriously again. “We went to dinner and caught up and Jasper gave me the talk: ‘What’re you doing? What’s your problem? I thought you wanted to win Ironman?’” remembers Boudreaux. “’If you don’t want it anymore, then don’t worry about it. But you can do it, you have that potential.’ That night, I came home to my wife and said, ‘I’m training again.’ After that, I’ve never had one real thought of not staying with it.”

Keizer Station 2555 Jorie Lane., Keizer, OR 97303 9th & Garfield 1580 NW 9th St., Corvallis, OR 97330 Eugene 1005 Green Acres Rd., Eugene, OR 97408 Bend 2680 NE Highway 20, Bend, OR 97701 Cascade Village 63455 N. Highway 97, Bend, OR 97701 Columbia Crossing 16501 SE Mill Plain Blvd., Vancouver, WA 98684 Vancouver 8101 NE Parkway Dr. #6, Vancouver, WA 98662

R RaceCenterlocations_0813.indd 1

Portland’s Chris Boudreaux ran a blistering 1:11 for 20K en route to a second place overall finish at this year’s Victoria Half Iron Triathlon in July, crossing the line in 3:54:53.

To finish atop the podium after a 140.6mile ordeal (2.4-mile swim, 112-mile bike ride and 26.2-mile run), athletes aspiring to win must put in the time. “My average training is 25 hours per week,” Boudreaux says. “I’ll swim five days a week; I’ll bike five days a week; I’ll run six days a week; and I’ll do yoga, strength or something supplemental training like that twice a week.”

“I’ve been a member (of ClubSport Oregon) since early 2012,” he says, “and I think it’s part of my consistency. After you’ve been doing it for a while, having consistency in racing comes down to knowing what you’re going to do and when you’re going to do it. At ClubSport Oregon, it’s nice because I know any time of the day I can get a bike workout, a run workout, a swim. I can get a massage on short notice. It has definitely been part of the whole package of getting better, getting more consistent.” The triathlete and entrepreneur (Boudreaux co-owns Portland area triathlon specialty shop Athlete’s Lounge) aims to capture the top spot in an Ironman race within the next two or three years. You can follow Chris’ racing @chrisbtri on Twitter and Info:

8/16/13 11:01 AM

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Become a Jamba Insider!

Scan the QR code strawberry with your smart phone, and sign up for special offers from Jamba Juice! Or visit us @



CAUSE + EVENT PORTLAND TO HOST 5K AND 10K IN NOVEMBER The second annual Cause + Event Portland race is set for November 16, 2013, when 650 runners will each choose one of several charities to receive donations from the Foundation. The noble race features a 5K walk and 10K walk/run in the beautiful Bethany area of NW Portland. Plus, there will be a kids run, race expo, and after party. Last year, Cause + Event raised over $6,000 for 34 causes. They’re aiming to double that amount this year, and you can be a part of it. Info:

Team Red Lizard will be putting on the five-race Stumptown Cross series starting in September.

STUMPTOWN CROSS SERIES RETURNS TO PORTLAND Once again, Team Red Lizard is teaming up with USATF Oregon for the Team Red Lizard Stumptown Cross series. The races promise a fun and competitive atmosphere for all ages and abilities. Get your fill of grass, hills, mud, and general XC merriment. What more could you want? Race #1: September 28 Portland Meadows Race #2: October 12 Lents Park Race #3: October 26 Fernhill Park Race #4: November 9 Pier Park (USATF Oregon State XC Championships) Race #5: November 23 Blue Lake (USATF NW Regional XC Championships) Info:





PORTLAND - NORTHEAST | 503.284.0345 PORTLAND - DOWNTOWN | 503.525.1243 PORTLAND - SOUTHEAST | 971.271.7264


BEND | 541.317.3568




ROAD RUNNER SPORTS TUALATIN | 503.691.2515 KENT | 253.850.6200 SEATTLE | 206.517.5100




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ADVANCE YOUR RUN, ADVANCE YOUR LIMITS THE RE -IMAGINED GT-2000 ™2 We didn’t just update the GT-2170,™ we re-engineered it from the ground up with innovations like FluidRide™ for a more responsive ride. The result: the all-new GT-2000™ 2.




KICKOFF YOUR HOLIDAY SEASON AT JINGLE BELL RUN/WALKS A Northwest holiday tradition, Jingle Bell Run/ Walks for Arthritis are coming to a community near you. In 2013, there are nine holiday-happy events benefiting the Arthritis Foundation in Washington, Oregon and Alaska. Runners and walkers are welcome, costumes are encouraged, and bells will be provided. Spokane Jingle Bell Run/Walk Nov. 16, Riverfront Park, Spokane, WA Tri-Cities Jingle Bell Run/Walk Nov. 23, Howard Amon Park, Tri-Cities, WA Bend Jingle Bell Run/Walk Dec. 7, Downtown Bend, OR Port Orchard Jingle Bell Run/Walk December 7, Port Orchard, WA Portland Jingle Bell Run/Walk Dec. 8, World Trade Center, Downtown Portland, OR Seattle Jingle Bell Run/Walk Dec. 8, Westlake Center, Downtown Seattle, WA Skagit Valley Jingle Bell Run/Walk Dec. 8, Mt. Vernon, WA Anchorage Jingle Bell Run/Walk Dec. 14, UAA Student Union, Anchorage, AK Bellingham Jingle Bell Run/Walk Dec. 14, Bellingham High School, Bellingham, WA






NORTHWEST CYCLOCROSS SEASON AT A GLANCE In the Northwest, fall is synonymous with cyclocross. Are you race ready? The Seattle Cyclocross Series kicks off on September 22 with a race at Everett’s McCollum Park. The six-race series also includes Tall Chief Golf Course on October 13, Silver Lake on November 3, Sprinker






10K RUN 8:45AM 5K RUN/WALK 9AM TAILGATE FESTIVAL 9AM - 3PM r a c e c e n t e r. c o m


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Break out the cowbells! Northwest cyclocross season ramps up again this fall, with dozens of events happening throughout the region. The season lasts into the month of December.

on November 17, Steilacoom on December 1, and Enumclaw on December 8. The River City Bicycles Cross Crusade Series is the country’s biggest cross series, and includes eight races held across the state (Continued on Page 18)

briefs from October 6 to November 17. There are other cyclocross series and individual races, including: Round 10 of Webcyclery’s Thrilla Cross Series in Bend, OR beginning on September 12 (this year at the Athletic Club of Bend); the MFG Cyclocross Series of Seattle starting in Kirkland, WA on September 8; the Inland Northwest Cyclocross Series beginning October 5 in Sandpoint, WA; and

the Cascade Cross Series (this year partnering with the MFG Cyclocross Series) beginning October 5 in Bellingham, WA. Go cross crazy. Want more? The Halloween Cyclocross Crusade of Bend is set to spin on October 25-27, 2013, and will include the Halloween Cyclocross Crusades (picture over 1,000 cyclocross riders in costume), the Deschutes Brewery Warehouse Party, the Clydesdale

Cyclocross Championship of the Universe, Commute Options bicycle decorating, and Kiddie Kross Races. The three-day festival promises fun, fitness and mayhem. You don’t want to miss it. Info:


Preparing for Winter Training Adnan Kadir You’ve had a long season, and the accumulated fatigue of training and racing has taken its toll. You still enjoy training, but you no longer crave it. It’s time to rest for a while. These days, off-season training seems to start the moment the last season finishes. There is no reason to jump right back in, however, and there are great advantages to taking your time to prepare for the winter.


First, get plenty of rest. The season was likely a long one. And if you raced into autumn on your cyclocross bike or in some fall runs, you’ve certainly earned some complete down time. Don’t ride, don’t run, and don’t swim for a few weeks (at least two weeks, and up to three if you like). If you get a chance to attend a few Yin yoga classes, do it. And get plenty of sleep. Some people find that if they don’t work out, they have trouble sleeping. Stay the course, and let it be. Just like with training, you will adapt. And within a few nights, you’ll be sleeping normally. While you’re not putting in the long training miles, take some time and pay attention to your equipment. Give your bike a thorough check-up and deep cleaning. Inspect your frame, fork, seatpost, handlebar, and stem for cracks. And check your wheels’ brake tracks for excessive wear. Consumables like chains and tires are often at their limits by now and need replacement. It’s also a good idea to replace brake and shifter cablesets each season. If your game is triathlon, now is the time to invest in a new wetsuit and running shoes. Getting used to a new suit takes time, and you’ll have all winter to do it. Just like it’s important to maintain your equipment, it’s also important to maintain your body. Pay attention to and address any nagging health issues you might be dealing with. Get a check-up, and replace worn orthotics, cycling cleats or running shoes — any wearables whose failure could cause chronic injury. Your end-of-season break is a great time for review and planning. Take some time, look at your goals for the past season, and see if you met them. Examine your strengths and weaknesses, and make a plan for improvement. Set your targets for the next year. And if necessary, revise your three-year plan (you made one, didn’t you?). If you have a coach, have him or her help you — that’s their job as much as it is yours.

The months ahead are a perfect time to reassess equipment or get a bike fit. Pictured: Molly Cameron (right) of Portland Bicycle Studio works with Oregon rider Brett Luelling to fine tune his fit for a bike he was having custom made by DeSalvo Cycles in Ashland.

With a bit of planning and plenty of rest, you’ll arrive at the beginning of your winter training season healthy, motivated and ready to rock.! Adnan is a USAC-certified Level 1 cycling coach who believes that in sport, as in life, it is important to strike a balance between the various aspects of what one does. Adnan has been a competitive cyclist and triathlete for nearly 25 years. His full-time coaching practice can be found at

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event preview

Club XC Championships

Come to Bend Shannah Werner

On December 14, 2013, hundreds of club cross country teams will descend upon Bend, OR for the USATF National Club Cross Country Championships. Teams of runners from all over the country will compete at the Rivers Edge Golf Course on challenging 10K (USA Open and Masters Men), 6K (Open and Masters Women) and 4K (open to anyone for $10) courses.

championships to Bend). “The way the course was designed, you will see runners at multiple points along the course from one central location near the pro shop at the Rivers Edge Golf Course.”

“We are thrilled to welcome USA Track & Field and its athletes to Bend,” Dugan said. “The Club Cross Country Nationals is going to be a great event with world class racing that you won’t want to miss!”

As the host hotel and site of the post-event party, the Riverhouse is offering a special rate of $89 per night.

For more information about the event, or to register check out <


“I think we’ve put together one of the toughest, but also the best cross country courses that USATF runners will see,” said Max King, an elite cross country runner and RaceCenter contributing writer from Bend.“It’s taking cross country back to its roots with a challenging course with corners, hills, jumps, and hopefully some good mud in December.” Unlike a traditional USA Cross Country championship, the Club Championship focuses on the team rather than the individual. According to King, anyone can participate in the race as long as they are a U.S. citizen. Prize money and awards will go to teams with individuals scoring points for their team, with the lowest point total winning. The course, along the flanks of Awbrey Butte in Bend, will challenge participants not only because of the altitude (Bend sits at about 3,500 feet above sea level), but because of the topography as well.

This year’s USATF National Club Cross Country Championships in Bend will offer a challenging venue. Competition is open to anyone interested in participating.

“The course is at Rivers Edge Golf Course, and will circumnavigate the club house on a course roughly 10 meters wide that follows the roughs of the golf holes,” explains King. “There will be significant elevation gain and loss (for an XC course) each lap, along with tight turns and hay bales to jump over.”


Because of the high-desert climate along the Cascade range, December weather in Bend is very unpredictable. The course could be covered in snow, or runners could be blessed with a 60-degree bluebird sky morning. King suggests layering, as the morning will most likely be cool and hopefully warming up by the afternoon. Racing spikes, gloves and hats are highly recommended as well.


“There will be a beer garden, fire pits, food vendors, and great places to spectate,” said Kevney Dugan, director of sales and sports management for Visit Bend (the group responsible for bringing the

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e hut rt C Sta

Spectators can watch along the golf course and see about 80 percent of the races. Transportation from the Riverhouse Convention Center will run from the course all day. Races begin with the 4K at 9 a.m., and then start on the hour from 10 a.m. to 1 p.m — beginning with the masters women 6K at 10 a.m.

Fin i



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Three Fingered Jack, Bend OR | photo: Pete Alport/Visit Bend


Sugar: Friend or Foe? Stephanie Howe, MS

Added sugar is everywhere in the foods we consume. Just look at the back of any package of food and chances are you will find sugar as an added ingredient. Lately sugar, which is a form of carbohydrate, has got a bad rap. But is sugar really a bad thing? Well, the answer is: it depends.


Sugar in its composition is a simple form of carbohydrate. Carbohydrates are an important nutrient, especially for endurance athletes. Carbohydrates are the primary source of energy used by the body during exercise and range from simple, such as sugar, to more complex, such as whole grains. The difference is how long is takes the body to break down the carbohydrate and how fast or slow it enters the blood stream. As you can probably guess, simple carbohydrates break down much faster and as a result enter the blood stream rapidly. From here they can be used for energy or taken up by the muscles and stored as glycogen. So why is sugar a bad thing?

Well, on a day-to-day basis consuming too many simple carbohydrates can increase feelings of hunger. Since simple carbohydrates are so easily digested they produce a spike in blood sugar followed by a crash. The result is that fullness, or satiety, is short lived. How often have you eaten a piece of candy only to be even hungrier quite soon afterwards? Since simple carbohydrates don’t “stick with us” as long it generally causes us to eat more in the long run. The second issue with sugar-laden foods is that they are devoid of other nutrients, such as vitamins, minerals, and fiber. During processing, foods are often stripped of their nutrients resulting in a food with no real nutritional value. These “empty calories” lack all the healthy nutrients that found in unprocessed foods. Vitamins and minerals are imperative for the body to function properly and fiber helps to increase satiety and keep us feeling full longer. Highly processed foods contain no nutritional benefits and also don’t keep us feeling full. Sugar and the endurance athlete.

Endurance athletes have heard for years that carbohydrates are an important part of the diet. In fact, the recommendation for endurance athletes is to consume 45-65% of total calories from carbohydrates. Doesn’t that seem contradictory? Well, not exactly. Carbohydrates are an important part of a healthy diet, especially for endurance athletes. As states above, there are different types

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of carbohydrates, one being simple sugars. Just like for the average person, endurance athletes should try to avoid too many simple sugars on a day-today basis. The difference comes when exercise is introduced. During exercise the body needs energy to fuel the work being accomplished. Since blood flow is diverted from the gut to the working muscles, digestion is slowed. During this time, simple sugars ARE the recommended source of energy. Carbohydrates that take little effort digest are preferred because they enter the blood stream quickly and can be used immediately for energy. When consumed at the right time, simple sugars are actually a good thing for endurance athletes.

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Fruit can be a great source of simple carbohydrates, but can leave one feeling hungry shortly after consumption unless consumed with other foods containing fat and protein.

How can I avoid excess sugar?

There are two things you can do to avoid excess sugars in your diet. First, eat more whole foods. Foods that have gone through little are no processing still contain many nutrients and usually don’t have sugars added to them. When you shop for groceries, think perimeter- that’s where most of the whole foods reside. I advise clients to shop the perimeter first and fill their cart with fruits, vegetables, whole grains, meat, and diary. Then, after making a big outer loop,

Second, to avoid consuming excess sugar think instead of adding in more protein and fat. When fat and protein are added to each meal they help to increase satiety. When people feel hungry shortly after a meal it’s often because they didn’t consume enough fat or protein with that meal. Think about it- which would fill you up more? A piece of bread with fruit jam or a piece of bread with cheese? Generally the piece of bread with cheese will make you feel full longer since it won’t break down as quickly as the bread and jam. Consuming healthy fats and protein in a meal are beneficial for a few reasons. First of all, fat

and protein slow the digestion process since they require greater break down after eating. This is result in a slower, more steady rise in blood sugar rather than a spike. Second, when fat and protein are digested, gut hormones are released into the blood stream, signaling to the brain to stimulate satiety. Consequently, consuming a meal with fat and protein will also affect our central perception of hunger and increase fullness. This is in addition to the slower digestion and release of nutrients, we also feel fuller longer. And lastly, assuming the same quantity of food is consumed, adding fat and protein to a meal means less carbohydrate will be consumed. Thus, adding fat and protein greatly impacts appetite- increasing fullness and decreasing the amount of simple sugars consumed at a meal. To summarize, sugar is okay in moderation. The problem is most processed foods contain excess sugar, causing lower satiety and the tendency to over consume later on. To avoid consuming excess sugar, choose more whole foods, shop the perimeter at the grocery store, and check food packages. Also, make sure to include fat and protein with each meal to keep you feeling full longer. Most

importantly though, remember that moderation is key. Sugar itself it not the issue, it’s the quantity of sugar consumed. And for an endurance athlete, there is a time and place during exercise where simple sugar is preferred. Sugar can be part of a healthy diet (heck, it tastes good!) when consumed at the right time in appropriate amounts. < About the Author Stephanie Howe, a nordic skier turned runner, loves being outdoors and runs for The North Face. She gets her trail running fix while living and training in Bend, OR. On the side, Stephanie also teaches at Central Oregon Community College in Bend, is working on completing her PhD in Nutrition and Exercise Physiology, and owns a coaching and lifestyle consulting business called Endurance By Stephanie. You can learn more about Stephanie on her blog: Adventures in Running (

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enter the aisles. The aisles mostly processed foods in the form of boxes and cans. Try to limit the amount of foods purchased from the aisles. When you must purchase a processed food, check the label. Often there are multiple manufacturers of a given product and some may contain more sugar than another. Using the technique of perimeter shopping really cuts down on the amount of processed foods purchased, and subsequently consumed. When you have a cart full of good, healthy looking food its less tempting to fill it with impulse buys from the aisles.


Reinstilling the Joy


The history between the two sports couldn’t be more closely related. Legend has it that both started as European events early in the 20th century. Racers from both running and cycling disciplines raced each other in steeplechase races, or from one town to the next, with the visible church steeple off in the distance as the finish line. This became the training and informal racing events that kept athletes in shape for the busy summer racing seasons. European cross races were brutal. Dismounts off the bike for stretches of running through fields, over fences, and through ditches became the norm. Difficult conditions built strength and increased handling ability on the bike. The same obstacles in running races built strength and fitness for runners. Somewhere down through the years the common concept between the two sports split. While CX embraced its history, XC decided that it was better to run fast than to get muddy.

of Getting Muddy Max King

From Steve Prefontaine’s three NCAA Div I Championship wins to regularly holding USATF XC nationals, regional NCAA Races, and having a thriving fall XC series, the Northwest has a long, rich history of cross country running. In recent years, cyclocross has entered the scene with a bang. And the Northwest has quickly become a must-race destination for cross aficionados from around the country. With the growth of cyclocross in the Northwest, organizers of popular series races Cross Crusade, Seattle Cyclocross, and Cascade Cross have been doing something right. They’ve attracted the number of participants that cross country running dreams of. I think it’s important to realize that cross country running has one of the highest participation rates among high school athletes at over 400,000. But numbers drop off rapidly after high school and college. Cyclocross, on the other hand, has an inverse curve with mostly adult participation and growing numbers. It’s fun to ride bikes, but I think there’s more to it than that.

Several years after first witnessing a cyclocross race and competing in cross country on the same course, I’ve come to believe that it is this division that separates the two sports with common ancestry. And it’s this division that has led to the huge popularity of one and the plateau of the other. Courses that are sometimes absurd but also fun and very difficult, have driven CX-participation numbers through the roof, brought out a completely separate group of elite athletes from road cycling, XC/CX and inspired a whole new subset of active athletes in the Northwest. Fartlek

Ever since seeing a cyclocross race, I thought the course would be a fun one to run. So I started going to a few informal cross country running races that used to take place about an hour before the Cross Crusade cyclocross races in Portland (on the same courses). It was one of those things that was more of a fun race on a novel course, and not one that I could expect much competition on. It was not for the “serious” runners.


Cross country running and cyclocross courses feature barriers or other obstacles designed to create additional challenges for the participant.

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I have long thought that there wasn’t enough differentiation between the track/road running athletes and the cross country running athletes, especially at the elite level. Many courses that are used for championship races at both the national and world levels have favored the rhythm runner — the guy or gal that can maintain a high velocity but may flounder when obstacles are introduced that break stride and rhythm. I would like to change that. This fall the USATF XC Club National Championships will be held in Bend, OR. Teams from around the country will come to compete for

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Fartlek workouts on hills can help hone fitness, and can help produce the top-end anaerobic capacity that’s often needed for a successful cross country running campaign.

open team and age group team championships, with winning teams going home with prize money and bragging rights. This is the largest open and masters cross country running race in the country. Many Northwest athletes compete in this race each year, and so I wanted to give the Northwest a preview and training tips for the course this December. While it isn’t quite what you would expect to find on a cyclocross course (with hairpin turns or stairs), I do think we’ve found a good middle ground and settled on what I think can be called a true cross country course. It’s one that challenges the runner to use strength and stamina to complete the course, requires efficiency with surface variation, and certainly brings

Workouts for the fall

1) Get in a good warm up. 2) Find a good set of hills — preferably grass or dirt. 3) Run up and down them fast three times each hill. 4) Rest 2-3 minutes between hill sets. 5) Repeat for 30-60 minutes. 6) Have fun and work hard.

Technical Work Incorporate technical elements into an interval loop for more effective training. Technical Elements to Work On: 1) Off camber turns: Become efficient around corners and confident in foot placement. 2) Uneven terrain: Become more efficient over rough ground, without losing momentum. 3) Dismounts (CX): Work on efficiency dismounting, running/jumping with a bike, and remounting. 4) Work on efficiency over small jumps such as hay bales. 5) Hill transitions: Work on charging hills, increasing to race pace after hills. 6) Starts: Learn how to get off the line quickly, and how to pace early in a race.

USATF XC National Championship Race

hard fartlek work. And it will help prepare the body for quick bursts of uphill intensity, and a very short opportunity to recover coming back down the hill.

Dec 14, 2013 Rivers Edge Golf Course Bend, OR

Cyclocross and cross country culture and racing are alive and incredibly healthy in the Northwest. Nowhere else in America are the two sports with common ancestry celebrated like the mud-infested parks and courses on which we hold races. In the past couple of years, Bend has been lucky enough to host some of the best cyclocross racing in the country. This year, we will again be playing host to the Halloween Cross Crusade race, as well as a UCI Bend Brewery Cup. Our goal this year is to present the USATF Club Cross Country Championships in the same spectacular way, get back to the roots of cross country running, and celebrate the culture and history of two of the coolest sports in the world this winter.

track runners out of their comfort zone. The course will be a European-style 2K loop with an uphill start. Off-camber turns throughout will be a challenge, especially if Bend experiences some December precipitation. I’m hoping for mud. Most of the footing will be smooth on the rough of a golf course, but several off-course sections will require watching your step. The hills on the course (both short and steep, and long and gradual) will begin to wear on runners as they complete multiple loops, and hay bales and log jumps will serve to break rhythm on both uphill and downhill slopes.

Cross country and cylcocross racing often favors athletes who can recover quickly from short, hard bursts while maintaining a high velocity. One of the best ways to get the body used to this stress is to use fartlek hill training. A common training tool in my college days, the hilly fartlek was always one of the most difficult workouts. But it was also one of my favorites. It’s important to select an area with a variety of hills such as short/steep, long/ gradual, and any other variation you can think of, and run them like you would a fartlek workout. I usually structure this workout as follows: start with a longer, more gradual hill of about 400 meters and run this three times at a tempo-like effort. Next, select 5-8 more hills of varying grade and distance, run each hill three times (up hard, down hard), taking 2-3 minutes of rest between sets of hills. The effort should increase gradually on each hill set — just as an interval workout might progress. This should give you anywhere from 20 to 60 minutes of


About the Author

As with any discipline, practice on the different elements will help give runners an advantage over their rivals. Training to be efficient in the technical elements that a runner might face in a cross country or cyclocross race often gets overlooked. When the technical elements become as significant as they are in cyclocross, it becomes important to incorporate that into weekly training. Just as cyclocross racers will work on technical dismounts, cross country runners will want to work on being efficient on corners, over hay bales, and through rough terrain. Incorporate some of these elements into weekly interval training by running loops of 800-1600 meters with one or more of these challenges.

Hope to see you in Bend! < Max loves getting muddy and entering the pain cave that is XC and CX. He’s been busy building the course for XC Nationals so that all of you can know just what that pain cave feels like in proper XC fashion.


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Pro's corner

When the Weather Is Not So Great Chris Bagg

It’s early December of 2007, in Southern Rhode Island, day two of the New England Cyclocross Championships. My teammate Tyson Parody and I huddle in my tiny car with the heat blasting. “I’m not warming up,” he finally confesses. “This is gonna have to do it. Can you make it hotter in here?” The temps outside were in the teens, and it had been so cold overnight that the sandy parts of the course were crunchy to the touch. About an hour before the start, I ventured outside wearing a balaclava under my helmet, prompting hoots of laughter from other racers. “Hey, look, Bagg’s wearing a baklava!” I made a few desultory loops of the course, getting my core temperatures up while my hands and feet turned into blocks off wood. I returned to the car to change my base layer and socks and then headed to the start, where the race organizers held us for almost half an hour to make way for emergency vehicles. By the time we started, the whole group was a singular cramp of cold, unfolding creakily through the first few corners. I started to feel better quickly, and found myself a surprising third about halfway through the race. I didn’t stick that high placing. A few big names found their legs and passed me, as their physiologies r a c e c e n t e r. c o m


ABOVE: Course conditions can change quickly, so hatever Mother Nature throws at you is key to keeping your cool when the weather is less than perfect. RIGHT: Scouting a race course ahead of time can provide a huge mental advantage when the gun goes off — whether it’s a triathlon, a marathon or a cyclocross race.

dictated. Still, I finished in sixth or seventh — an excellent day for me. Tyson, if I remember correctly, pulled off about halfway through the race. No, I’m not crowing about my result — although it might look that way. Reflecting on my preparation for the race, I see I did a bunch of things right that set me up for a good day, despite the miserable weather. As the calendar turns to cyclocross and cross country here in the Northwest, nasty conditions arrive in the character of rain and cold. It isn’t the amazing cold of New England, but couple 38 degrees with gently falling rain (which happens quite a bit here in the Pacific Northwest), and you’ve got the ingredients for a totally awful day. Most racers take Tyson’s approach, deciding to “get warm” by sitting somewhere warm and hoping to stay ahead of the cold. If you are a participatory athlete and may be on the course for a while, this is a fine approach. But if you’re hoping to compete, going from car to start line will make for a tough day, mentally. Here are some tips for keeping your head together when the conditions are shouting at you to quit. As with all mental skills, these are things you absolutely must practice before you deal with them on race day!

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Keeping Your Cool

Get yourself a pre-race routine, and stick to it no matter what. At this point, I’ve got a pretty steady pre-race routine for triathlon, cyclocross, road racing, or cross country. For cyclocross, I make sure that I get a few laps on the course about 90 minutes before my race, memorizing difficult sections. Then I retreat to a trainer an hour before race start and begin my warm-up, which calls for 45 minutes

Come prepared. Cyclocross and cross country take place in wet, muddy conditions. And you’re going to want several sets of clothing to make sure your day goes well. Fatigue and discomfort make cowards of us all, and hanging around in wet clothes hours before you start your race is a recipe for disaster. Have a full set of clothes for your warm up, a second set of clothes for racing, and then stuff to put on directly after your race. Taking these steps will reassure your brain that your body isn’t going to be cold forever. As smart as you are, your brain exists in a kind of “forever present” state — it believes that its current situation is the new normal. And if that current situation is an uncomfortable one

rehearse these things ahead of time on a day where conditions are not ideal, you’ll be surprised at how well you deal with setbacks when they take place during the event.

(sitting around in wet shorts and shoes long before the start of a muddy cross country race), your brain will do whatever it can to change that situation, including talking you out of racing. Even if your brain doesn’t get you to quit outright, it can get you to back off, which is basically the same thing. Weather the setbacks (pun intended). Last December, at the USGP of Cyclocross in Bend, I had one of those weekends when nothing seems to go right. I started poorly, my chain fell off, my rear brake stopped working, and I couldn’t ride the technical sections. On the first day I dealt with these issues relatively well, and rode up through the field for a respectable finish. On the second day, I told myself it would be a cake walk compared to Saturday. Things went even worse. I kept crashing on the icy course, and walked off after only a lap. Instead of planning for similar situations, I told myself the competition would be easy, and then my brain was shocked when the race wasn’t easy. Get yourself ready for setbacks by imagining them during your warm-up, and then see yourself dealing with them. Yes, that’s right. I want you to actively imagine something going wrong, and then see yourself taking care of the setbacks: chain drop, flat tire, a fall on a muddy section, losing time to your chief rival, simply being cold. If you mentally

Fall is my favorite season. It means a break from the long days of triathlon training and racing. Cyclocross and cross country let me have fun, and get me out of my comfort zone for a few months. But there’s no reason to let that derail the racing. Practice the tips outlined above, and you’re sure to sail through days when the conditions are miserable and all of your competitors are huddling in front of their car heaters. < About the Author SUBMITTED PHOTO

of easy spinning with a few two- to three-minute pickups to race pace. That warm-up takes me to t-minus 15 minutes, a time period I use to change my base layer and socks (do not skip this step), put on my race kit, and get to the start line. Changing out of those wet layers is crucial, since you may be standing at the start for a long time. If you are damp and the wind is howling (think Bend, OR in the middle of December), you are going to be miserable and checked-out mentally by the time the race begins. Primary lesson from this one: If you have a routine, you’re much less likely to be thrown off by ugly conditions.

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

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notes from usatf oregon

USATF Oregon

5K Road Race

Championship Recap


Jonathan Marcus

The Bowerman AC 5K in mid-July served as the USATF Oregon 5K Road Race Championships and the second stop in the 2013 Road Race Grand Championship Series. This is the fourth annual 3.1-mile tour around the Nike World Campus in Beaverton, Oregon and once again proved to the year’s deepest road 5K in Oregon. The twilight event saw race records in every USATF division (open and masters men & women) and 71 competitors break the 17:00 barrier. WOW! This is without a doubt the fastest road 5K in the NW! The Men’s Open race saw new comer to the USATF Oregon scene, Diriba Degefa of Portland, OR, storming away from the pack in the first 1 mile to out run the second place finisher, USATF Oregon 1 Mile Road Race runner-up, Jordan Welling of the Bowerman AC, by 44 seconds to claim victory in 13:50 – a new race record! Congrats Diriba on an impressive run! Portland will again host the Stumptown XC Series in 2013 with race number four in the series doubling as the USATF Oregon XC Championships.

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Jessica Tebo of Brooks Beasts (Seattle, WA) capitalized on a strong second half to distance herself from runner-up and, Julia Webb of the Bowerman AC, and set a new BAC 5K women’s race record of 16:25. Jessica’s time bested the 16:40 mark set by Carrie Dimoff at the 2012 BAC 5K. In hot pursuit of Jessica and Julia was a pair of familiar faces on the USATF Oregon road racing scene – Karlee Coffey and Kirsten Rohde of the Bowerman AC. These two speedsters finished in 16:51 and 16:53, respectively, giving the top 4 women sub 17 minute finishing times! Sadly, since Jessica is not a resident of Oregon we cannot honor her as the USATF Oregon 5K Road Race Champion eventhough she won the BAC 5K outright, therefore that honor will have to go to Julia Webb, the first female Oregon resident to cross the finish line. Congrats Julia! In the master’s division, Arhlrin Bauman, 40, obliterated the pervious Mater’s Men race record with his time of amazing 15:10. The USATF Oregon 1 Mile Road Race champ placed 10th overall out running many competitors half his age!. On the Masters Women’s side, Lorilynn Bloomer of Portland, Or O’Neil had a specular run to win the Women’s Master division. She clocked 17:22 (an average of 5:35 pace per mile) to run the fastest ever 5K time

for Master Women at the BAC 5K. Congratulations Ahrin and Lorilynn on your fantastic performances at the 2013 Bowerman AC 5K! Below are your top 3 open men and women USATF Oregon finishers for the 2013 USATF Oregon 5K Road Race championships on Nike World Campus in Beaverton, Oregon.

USATF Oregon 5K Road Race Top 3 Men & Women

Open Men Diriba Degefa, Bowerman AC.......13:50 Jordan Welling, Bowerman AC....14:34 Nick Roche, unattached................. 14:40 Open Women Julia Webb, Bowerman AC............16:45 Karlee Coffey, Bowerman AC......... 16:51 Kristen Rohde Bowerman AC....... 16:53

2013 Stumptown XC

You’ll be excited to know Team Red Lizard and USATF Oregon have renewed our autumn partnership to bring back the Stumptown XC series for a third year!

Stumptown XC is a series of fun, competitive cross country races in the Portland Metro area for runners of all ages and abilities to truly test themselves. Team Red Lizard & USATF Oregon have created an incredible line up of courses this year consisting of all your old favorites. Come out and test yourself in the grass, hills, and mud. These ain’t no stinkin’ overpriced road races — this is real cross country! The 2013 edition will feature 5 races beginning in late September and running through midNovember. With generous support from Foot Traffic Running & Walking stores these races promise to feature tons of prizes, memories, and MUD!!! The Stumptown XC series begins at the Portland Meadows course on September 28th with a twisting, turning, hail bail jumping 5K. Race #2 will be at Lents Park on October 12th for an urban park 5K XC course which is second to none. The third race at Fernhill Park on October 26th will be an 8K for men and women. The 4th race will be the USATF Oregon XC Championships for Open and Master level athletes on November 9th at historical Pier Park in North Portland. Men will compete over 8K to figure out who is the 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. And you don’t want to miss the finale race of the Stumptown XC series at Blue Lake Park. Praised as the BEST cross country in the entire Beaver State you’ll be treated to mud, mud, and more mud on November 17. Don’t forget, the Blue Lake race will be host to the official Stumptown XC series potluck party. This epic shin-dig will be complete with a wide variety of home cooked specialties, apple press, and, of course, mud! You can sign up for individual races) or the entire Stumptown XC series online at www.ldr-oregon. com or Day of race registration will be accepted onsite. And there will be team scoring: top four runners on each team will score. 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 & USATF Oregon for mud, guts, and glory this fall with the 2013 Stumptown XC series! Celebrate Cross Country Running!


Jonathan Marcus USATF Oregon Long Distance Running Chairman

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the dirt

The Deception Pass 50k and 25k in Oak Harbor, WA offers a great mix of terrain with scenic views and also crosses the famous Deception Pass Bridge.

Winter Carrots: Pacific NW Trail

Races Jeff Browning

The Pacific Northwest in winter can be a foreboding place. Wind, hail, sleet, snow — oh, and that overcast drizzle that always seems to be hovering Unless you have an iron-clad drive burning deep within, training through the winter can be a challenging endeavour. That’s why signing up for a winter trail race can be just the ticket to get you out the door week after week. Don’t be afraid to explore your local forest’s split personality. Winter in the woods can really present a different face than you’re used to. Not to mention, it can make you just a little bit tougher after facing those diverse elements. The silver lining? You won’t feel guilty when you go for

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that extra afternoon cappuccino. Just knowing you braved a run through mud, sweat and a downpour will make your day feel a little bit sunnier. So, here are a few proverbial carrots to keep you training through the coming dark, wet winter the Northwest likes to roll out with a vengeance. Giddyup.

Lithia Loop Trail Marathon Ashland, OR Saturday, November 2

Ashland is one of those towns I can’t get enough of. The Lithia Loop Trail Marathon is a loop course that starts and finishes in Lithia Park, just above downtown Ashland. The course consists of a minimal 2 miles of pavement, 3 miles of doubletrack trail, 4 miles of single track trail, and 17 miles of closed course dirt road. The course climbs over 3,000 feet in the first 10 miles, and rolls slightly downhill for a fast 10 miles on a closed dirt mountain road before it descends 3,000 feet in the

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last 6 miles. Ashland can have diverse weather in November, but it is not out of the ordinary to have sunny skies and 60 degrees. However, runners should prepare for light to moderate rain and possible snow at high elevations if the weather forecast is questionable. Your entry includes a technical garment, medal and finishers meal.

Bellingham Trail Marathon Bellingham, WA Sunday, November 10

The hip seaside town of Bellingham, WA has a longstanding tradition of trail running thanks to close access to the outdoor playgrounds of both Mt. Baker and Chuckanut Mountain. The Bellingham Trail Marathon boasts a stunning mix of trails southeast of Bellingham, with lots of challenging climbs on single track, fast sections on the interurban trails,

Hagg Lake, OR Saturday, February 15

Hagg Lake 25K and 50K are staged out of Sain Creek Picnic Area. The course includes a loop around the lake, with a short out and back on a gravel road before running the 14-mile loop around the lake. The singletrack trail loop is a mixture of hills and flats — and February usually presents sloppy, slippery and muddy trail conditions. 50K runners run around the lake twice and 25K runners are done after one loop. Make sure you pick a good mud shoe for this race; it can be a detriment.

Wilson Creek Frozen 50K, 20 Miler and 10 Miler Owyhee County (SE of Nampa, ID) Saturday, January 18

Deception Pass 50k and 25k Oak Harbor, WA 25k: Saturday, December 14 50k: Sunday, December 15

Deception Pass State Park boasts stellar trails that mix dense old growth forest, beach front, mountain top, and grassy seaside bluffs. The course snakes its way through the park, covering nearly every inch of the single track trails on the north and south sides, and runs across the famous Deception Pass Bridge. Keep your eye out for Osprey and Bald Eagle. Runners will encounter lots of ups and downs, as well as some rocky, technical terrain. The race


About the Author


Wilson Creek Frozen 50K offers a unique winter running experience on the Wilson Creek trail system. Runners traverse the Reynolds Creek gorge and summit Wilson Peak, while braving the elements and taking in the stark and open scenery, as well as wildlife of southwest ID. This event is a great way to keep runners motivated through the winter, when most people have retreated to warmer temperatures inside. The 10-mile course consists of a loop boasting 2,200 feet of elevation gain, while the 20-mile loop contains 4,900 feet of elevation gain. The 50K boasts a demanding 7,100 feet of elevation gain (the 50K is a combination of the 10mile and 20-mile loops).


Hagg Lake 50K and 25K

utilizes the retreat center, which offers bunkhouses that can be rented out for the weekend. Rainshadow Running puts on a great grassroots event. You won’t be disappointed.

and a short road section. The course sandwiches 5,000 feet of climbing into a trail marathon — so make sure you get your hill workouts in before toeing the start line. The course connects two of the most popular trail systems, Lake Padden and Chuckanut Mountain southeast of town. Enjoy lake and forest views through Padden Park, and wide-open views of the city of Bellingham, the Cascade Mountain range, and Bellingham Bay from Chuckanut Ridge. Finishers get a custom-made medal and catered post-race meal.

Jeff Browning (aka Bronco Billy) can be found braving the elements all winter long for the excuse to drink just one more cappuccino. You can follow him on his blog at or on Instagram.



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TOP LEFT: 17-year-old Ryker Phillips had the ninth fastest swim split at the Blue Lake Sprint Triathlon, besting 400 other competitors. TOP RIGHT: Darren Smith has not let his disability slow him down, and enjoys competing in triathlons regularly. LOWER: U.S. Navy veteran Will Groulx has aspirations of making the Paralympic cycling team to compete in Rio in 2016.

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dream team Shannah Werner

Participating in a triathlon is challenging for any athlete. Now, imagine you have a spinal injury with no feeling in your right leg. Or, maybe you had your leg amputated at age one because of Proximal Femoral Focal Deficiency (PFFD).


On only one leg in the swim, a wheelchair for a bike, and a weak leg, Darren Smith, Ryker Phillips and Will Groulx completed the Blue Lake Sprint Triathlon on June 8 and finished a remarkable second place as a team. Phillips, 17, from Vancouver, WA, did the swim portion of the event and finished ninth. He was born with PFFD, a rare birth defect where the femur does not grow to the right size or the hip is deformed. “I have been swimming since I was three, and have been swimming with a team since I was five,” said Phillips, who will attend the University of Washington in Tacoma this fall. “This triathlon was my first one.” The team leader, Smith, contacted Phillips after reading an article about him in the Columbian. Groulx took the bike portion of the event and rolled the course on his handcycle. A member of the USA Handcycling team, Groulx served six years active duty in the U.S. Navy before suffering a career-ending motorcycle accident in 2001. It left him paralyzed from the chest down (C-7 spinal injury). He is also a former USA Wheelchair Rugby team member.


“All of this is pretty new to me as I’ve been a wheelchair rugby player for the past 12 years,” said Groulx, an active member of the Paralyzed Veterans of America’s Adaptive Sports Program. “I played locally for the Portland Pounders, and was a member of the USA national wheelchair rugby team from 2002 to 2012, competing in three Paralympics (2004 bronze medal, 2008 gold medal, 2012 bronze medal). I hope to make the Paralympic cycling team in Rio in 2016.” Smith, 47, is a more seasoned triathlete, having competed in triathlons since 1996. He did the run portion at Blue Lake. On October 31, 2004, Smith did his first half Iron distance triathlon as part of a fundraiser for the Challenged Athletes Foundation. Since then, he has done two more full Ironman triathlons, and many sprint and Olympic distance triathlons as well.

Darren Smith, Will Groulx and Ryker Phillips pose for a group photo after taking second in the team division at this year’s Blue Lake Sprint Triathlon in June near Portland.

During surgery to remove a mass on his back, Smith sustained an injury to his T8 spinal cord. It left Smith with weakness in his left leg and no feeling in his right. “I hope to be racing XTERRA Worlds in Maui in October, and a few other races between now and then,” said Smith of his future plans for competing.“I am also fundraising for CAF between now and October.” <

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Hit The Snooze Button Using the Off-Season as a Time to Rest, Reflect and Refocus


Scott Lommers

you can now race in triathlons from February to October. Travel a little and you can find a tri every single month of the year. Marathons have spread from spring to summer and from fall to winter. It’s easy to find a half marathon every single weekend of the year. There is no off-season anymore. The endurance world has moved past the notion of an off-season break. It’s time to bring it back.

Rest “We don’t progress continually — we have times of progress and then times of regress,” said Michelle StanWiens, a USAT-certified triathlon coach and founder of Performance High endurance coaching and training in Boise, ID. “Both are equally important. So, in my opinion, a big part of the offseason time is a chance to allow the body to regress without feelings of guilt.”

Kainoa Pauole-Roth, a USAT triathlon coach and exercise physiologist, preaches the benefits of rest to athletes like Eric Kutter (pictured), and notes that it can help one refocus and get rejuvenated for the upcoming season.

Endurance athletes are stubborn. And if you told them so, they’d most likely take it as a compliment. If you asked them to take a little break from training, they’d take it as an insult. They’d tell you breaks don’t make athletes stronger, rest doesn’t improve performance, and taking time off doesn’t create winners. Are these generalizations? Of course they are. Every endurance athlete is different, and more than a few recognize the benefits of short-term rest. Some endurance athletes even know that longer-term rest can enhance both mental and physical capabilities. Still, when you read that first paragraph, you probably thought of some particular stubborn athlete — didn’t you? Maybe you even nodded right along with that paragraph, not only knowing such a person, but also acknowledging that person is you. It’s okay. We’ve all been there. We’ve all wondered what might happen if we just worked a little harder; maybe that would get us over the top. After all, the mindset of full-time training and competing is well catered to these days. In the rainy, cool Northwest, r a c e c e n t e r. c o m


Ah yes, the guilty athlete. Somehow we’ve come to the notion that it’s wrong to skip one day’s workout, much less a week or a month. Contrary to the habits of many endurance athletes, complete rest is an option. Not cross training, not lighter workouts, but actual rest. Complete rest gives the body a chance to heal and to grow stronger. “Off-season as necessary — absolutely!” said StanWiens. “I require my individually coached clients to take four weeks off every year after their final big race. This is perhaps the most important ‘cycle of training’ for them from the physical and mental side of things. Obviously, it’s a way to allow the body to fully recover from the many months of training, but it’s also a way to get them psyched up mentally to head into the next season. I want my athletes to be 200-percent ready to train every day, and I’ve found over the years that taking time off makes them hungry.”

Reflect Manuel Balesteri of Springfield, OR made it to his 58th birthday without even considering the marathon. Then, over the next six years, he ran 19 of them. Balesteri also ran six or so half-marathons and a number of 5Ks and 10Ks during those years. It’s safe to assume he didn’t subscribe to the theory of the off-season. “But in the last two years, I’ve had

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a bit of an epiphany,” said Balesteri. “After my last marathon, in San Francisco, I’ve decided to back off from the marathon. The training for the marathon is so structured and I’m tired of not progressing.” That’s not to say that Balesteri has given up on running and competing all together. He’s just looking for something that keeps his interest more than the endless miles of marathon training. He’s looking for something…fun. “My latest experiment is trying every event in the decathlon. So far I’ve been able to try everything except the pole vault,” said Balesteri. If you’re wondering how a 64-year old can compete in sports such as the 100-meter sprint, shot put, high jump, and even the hammer throw, well, it’s actually not as difficult as one might think. “The past two years, I’ve competed in the Oregon Track Club All-Comers meets in Eugene,” said Balesteri. The OTC AllComers meets are open to all ages, from toddlers to retirees. Everything from 100-meter sprints to 5,000 meters and 3,000m steeplechases are run on the track. In the field events, they do indeed offer pole vault, long jump, triple jump, discus, javelin, and more. “The difference between my years of marathon training and the past two years at the All-Comers meets is the fun I’m having,” said Balesteri. “The masters athletes at the meets, the old guys, they just have a wonderful camaraderie. It’s a blast!” “I’ve realized that my abilities may lie elsewhere, not in the marathon. I’m actually competitive with my peers in the field events. I had become something of a one-trick pony,” said Balesteri. “This is more enjoyable.” StanWiens agrees that such contemplation during the rest period is vital. “I encourage them to do lots of reflection on the last season — what worked well, what didn’t, what could they have done better, what could we cut for next season, what races were helpful, which races weren’t worth redoing… things like that.”

Refocus Of course, a complete, permanent change of sports isn’t what most athletes are looking for in the offseason. Many just want to continue to chase: chase

“I do encourage my athletes to try new sports, workouts, and activities during the off-season when some may be frustrated with their past performances,” said Kainoa Pauole-Roth, a USAT triathlon coach and exercise physiologist. PauoleRoth, the founder of the Pauole Sport Tri Team in Seattle, preaches to the benefits of the off-season. “I absolutely believe in the importance of the off-season for every athlete. The off-season is an excellent time to work on your weaknesses, and a great time to mix it up and do some cross training,” said Pauole-Roth. “Many of my athletes enjoy focusing on improving their cycling while heading out on the trails for a fun and challenging bike ride.”


after PRs, chase after rivals, or chase after Boston. There’s nothing wrong with that. For those athletes, the off-season can provide the time to objectively judge last year’s efforts and to narrow in on next year’s goals.

While true rest can reap benefits, a period of cross training can also help an athlete refocus without the stress of daily training. Both marathon training and triathlon race preparation can be extremely timeconsuming and mentally draining. “Often, taking a step back from their structured training and incorporating something new, exciting and challenging helps athletes relax and have fun. Sometimes this is just what is needed to help athletes refocus and rejuvenate for the upcoming season,” said Pauole-Roth. “The off-season is by far the hardest part of the season for my athletes,” said StanWiens. “Endurance athletes are very singularly focused, and so it often scares them as they are truly unsure of what to do with their time. I like them to focus on other things — time with family, hobbies that they’ve completely let go, getting their yards back in shape! It’s a good challenge and it often reaps really great rewards.” Get past the artificial requirement of daily training. Get past the guilt. Get past the idea that rest and

Pauole Sport Triathlon Team and Tri Coaching Seattle, WA

Performance High Endurance Sport Training and Coaching Boise, ID

Oregon Track Club All-Comers Track and Field Meets Eugene, OR

Endurance athletes have a tendency to test their limits. And this test of physical, mental and emotional will is often what keeps us coming back for more. But this cycle, if not paired with a dose of rest in the off-season, can lead to burnout and physical injury that can permanently sideline an otherwise healthy individual.

change is bad and wrong. Take a breath and look closely at your goals — not just your athletic goals, but how those athletic goals work into your personal goals, family goals and future goals. Don’t be afraid to ask the tough questions. What about your sport makes you happy? Is it the training, the chase after PRs, the friendships? Can you do more of what makes you happy and less of what doesn’t? “I will do marathons again in the future. I might even do one later this year with one of my daughters,” said Balesteri. “But my future marathons will be for fun. I won’t even wear a watch.” <

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Four Winter Workouts To Try J.D. Downing

As an XC ski coach and promoter, I try to get more folks out XC ski racing (or snowshoe racing) each year.Yet, reality says that most Northwest endurance athletes spend very little time on the snow. So it’s probably more useful to provide some interesting workout ideas that can be incorporated regardless of whether you ever hop in a cross country ski or snowshoe event. Both on-snow sessions can easily be done on XC skis or snowshoes. I’d strongly recommend groomed trails for XC skiing, but even that’s not an absolute must. Remember to give yourself a good warm-up and cool down for each of these workouts. We find that it’s important to loosen your core and shoulders as part of the warm-up process, as the torso and arms take a lot of load (particularly with XC skiing).

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On-Snow Tempo

This is a super easy workout to set up as it can be done on any type of ski or snowshoe trail, and really any length you like. Pick a distance (most typically from 3-30K or 2-10 miles) or time period (say 10-90 minutes), and get after it without stopping at a moderately hard effort. Within the XC Oregon parlance we use “tempo” to refer to sub-maximal extended intensity efforts. So these aren’t races or time trials, but rather longer sustained intensity periods that allow you to flow over any type of terrain and any type of snow condition. For general winter fitness, these tempo sessions are great because they don’t involve the mental/ emotional investment that might come with trying

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As with running or cycling, uphill repeats can help bolster fitness — and the same holds true for hill work on snow.

to beat a certain time. It’s also not essential to repeat the exact same route or time period. Just get out there and do it! On-Snow Uphill Repeats

The name alone paints the picture pretty well on this workout. You find an uphill trail of your choice, and do as many repeats as you like. Hardcore XC ski racers always have a pile of different interval sequences — just like any other endurance athlete. But when you don’t have a ton of time or energy to devote to XC skiing or snowshoeing, the exact length of any uphill interval or the number of repeats doesn’t matter. Just fit to your needs. You can start out with a workout that’s become a staple of XC skiers over the past decade. It consists of 4 repeats of a 4-minute uphill stretch, with 2-3 minutes recovery. On skis, the recovery can often be back to the bottom of a hill. With snowshoes, you’ll probably want an extended uphill that you can ratchet up with each interval/recovery pairing. The variety of combinations is only limited by your imagination and workout needs.


Uphills in the Big City

The trails are muddy. You’re bored with the bike trainer. A great alternative to the XC ski training manuals is to find yourself a nice extended uphill road (paved or gravel) that’s really steep (I mean REALLY steep), and do an uphill interval sequence very similar to the ratchet example described onsnow. The key difference from typical running intervals is to use a hill so steep that you can easily keep your heart rate up even if you break into a power walk for some or all of the interval. If you add using poles, you get the benefit of some work for your upper body. Since you are going uphill so much and we assume you are on a stable surface, this is workout you can do in just about any weather. You might get a few strange looks hiking hard up a city street in pouring winter rain, but you’ll for sure shake up the routine doing it and love the fitness return on investment! Best of all, this type of session can really be easy on your body. With limited downhill time on the recovery, you don’t have to worry so much about banging up your joints mid-winter. Arrange a shuttle with friends/family or grab public transportation for your start or finish location, and you’ve got a nifty mid-winter workout with minimal fuss and bother. Both Portland and Seattle have excellent uphill roads of various lengths. In Portland, the roads leading from downtown up to Forest Park are exactly what this workout requires (with a train from the zoo providing the perfect shuttle option). City Park Par Course On Steroids

As a cross country ski coach, I’ve recommended par course workouts for skiers in city parks for years. For skiers who don’t live in snow, these workouts aren’t just something for the off-season, but a staple in the middle of the winter as well. So this is a timetested winter workout that can hold up against the worst Pacific NW ground conditions. You can use any park that will allow you to jog/walk a couple hundred meters and set up a handful of “stations.” The ideal locations will have a firm grass or gravel slope (steep is good) of 10-50 meters in length. You then pick a handful of circuit strength exercises you can do. XC skiers have all sorts of specialty drills that work great for this type of training. But simple exercises such as chair dips (using a picnic table), step ups, push ups, sit ups, lunges, etc. are easy to do without any coaching. If you add some flights of skipping, short sprints, or V-style jumps up the grass/gravel slope, you’ve got all the stations you need to create a fantastic workout. You can take a full lap (walk, jog or run — whatever effort you like) around your designated loop between

When it comes to tempo workouts, it’s not essential to repeat the exact same route or time period. But as author J.D. Downing directs, “Just get out there and do it!”

stations, or have stations scattered around the loop. Any way you set things up, you’ll get a powerful mix of cardio and strength that can last anywhere from 20-60 minutes with outstanding results. XC Oregon has been organizing fall-season par course workouts in Portland for the past decade (via the Teacup Nordic Club). Visit or for more information. <

About the Author J.D. Downing is the coach/director of the XC Oregon race team based in Bend, OR. In addition to a 15-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 the annual Tour for the Heart (5K fun XC ski and snowshoe event) as a benefit for women’s heart disease research and education. Find out more about all our events and activities at

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GIFT GUIDE Presented by

Chris Bagg

Active types can be maddening to shop for. Runners, cyclists, and triathletes often seem to have everything they need in their respective sports (blame it on their Type A personalities). But the season of giving is often more about locating what a person wants rather than what he needs. So here, without further ado, are 10 products that, yeah, we could live without, but would make life considerably better.

The Feed Zone Portables When Allen Lim’s The Feed Zone came out, we couldn’t keep it in stock. Then he discovered that people were only making his famous rice cakes, and he followed up with The Feed Zone Portables. Focusing on handheld, homemade energy snacks, this tome will keep your favorite athlete happily fed on long rides.

Athletes Lounge Bike Fit The past decade has seen the advent of the bike fit as a necessary part of racing preparation for any cyclist or triathlete. A proper fit ensures comfort, aerodynamics, and efficient power output, and is the most cost-effective purchase an athlete can make where performance is concerned. Stop being uncomfortable, and start achieving your potential!

Xtenex Laces Speed laces have gone through many iterations in triathlon’s history. But we think we can stop after using Xtenex. Built around a clever knot system, Xtenex laces are truly a “set-them-and-forgetthem” system. Once you get them set up (and it can take a little time, so don’t rush things), you tie off the laces and never have to tie, untie, loosen, or snug again.

TYR Special Ops Goggles Featuring polarized lenses, the Special Ops block glare coming up at you from off the water, making these an excellent open-water and racing goggle. Fully customizable, well-fitting, and actually anti-fog (our pair stayed fog free for several months, which is about as good as it gets in the goggle world), the Special Ops are the goggle of choice for several of the Athletes Lounge Professionals.

Chamois Cream: Chamois Butt-r, DZ Nuts (Regular and Bliss), & HooHaa Ride Glide Once described as “the best product that you’re not using,” chamois cream can really change your daily training by eliminating chafing and hot spots in a sensitive area. Chamois cream also makes for a nice final touch as you’re headed out the door, giving you that PRO feeling. It’s another product that athletes tend to skip purchasing, so take the pressure off them (literally) and slip a tube or a tub into their stocking this year.

Garmin 910XT Like almost everything in our sport, wrist-top computers (we used to call them watches, remember?) have come a long way. Garmin nailed the market when it came out with the 910XT, producing a slim and powerful tool that measures pace, heart rate, power, and stroke rate, and tracks your location. It’s the industry standard now, and will delight any triathlete.

Compressport Compression Socks Compression has become a triedand-true recovery tool in running, triathlon and cycling. (Did you see our piece in the August/September issue of RaceCenter?) But they can be a purchase that athletes push down the “must-buy” list. Take an item off their list and we can guarantee that they’’ll be wearing them almost as soon as they unwrap them. A must-have for travel, posttraining and race week!

Yurbuds Earphones This is a simple one. Don’t you hate it when your earphones fall out while running? We certainly do — to the point that we really stopped taking music with us on long runs. But since we stock Yurbuds, we’re happily focused on what we’re listening to, instead of keeping our earbuds tucked in. Return the power of music to the athlete in your life.

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Lifeproof nüüd iPhone Cases Yeah, we all take our phones with us when we ride — for better or for worse. But ziploc bags only get condensation all over the phone, and render a smartphone’s touchscreen mostly useless. Enter the nüüd iPhone 5 case, which — get this — remains waterproof despite having no screen. Nope, we don’t know how they do it, either. But the phone’s important bits stay sealed from the elements and from your sweat.

Transition Bags: Louis Garneau, BlueSeventy, Orca, Zipp, 2XU This is an excellent gift that gives your triathlete, runner, or cyclist a way to carry all the manifold gear one needs for multisport. Our transition bags feature helmet sleeves, waterproof wetsuit pouches, armored sunglasses compartments, and many other sportspecific traits. Get them a bag for all their holiday loot, and they’ll be delighted with the bag itself! For more information about all of these items, or to order them directly, head to our online store at — the source for all your triathlon needs. If you’re in Portland, we’d love to see you in the store, too. Just head over to 2671 NW Vaughn Street. You can also reach us at (503) 477-5906. We’ve been helping the Northwest triathlon and cycling community get there faster since 2009. And we know we can help you do the same.


Fall Shoe Guide

With fall weather upon us, we’re finally able to get out for cooler runs, longer distances, and the big races we trained for all summer long. With these perks of the season in mind, shoe companies have put forth their best designs and most innovative installments of fan-favorite shoes. Our rundown of the best Fall 2013 shoes features plenty of newcomers alongside faithful models that have withstood time and miles of long running. Below are our picks for the crop of the season — a variety of minimalist, stability, and cushioned models that will help runners of all stripes make the most of their running this autumn.



GLycerin 11


adiStar BooSt

CategOry: neutral Weight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz. PriCe: $150 BrOOkSrunning.COM

GeL nimBuS 15

CategOry: StaBility Weight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz. PriCe: $170 adidaS.COM

The adiStar Boost is a cushioned trainer for roads, dirt and gravel that provides a new approach to the conventional EVA-based foam. Ideal for heel strikers, this stability-minded shoe provides a lightweight experience for a shoe category often relegated to heavier models. Our testers found the Boost to be responsive on long and short runs, providing a bold new option in its category.

CategOry: CuShiOning Weight: Men’S 11.5 Oz. | WOMen’S 9.4 Oz. PriCe: $145 aSiCS.COM

This year’s update to the perennial favorite Nimbus model pairs innovation with predictability, featuring a flexible forefoot, ample cushioning, and memory foam to create a comfortable and supportive ride. The latest version of the Nimbus builds upon the strengths of the brand, providing subtle modifications while staying true to the design runners have come to know and love.

FALL 2013


Biom eVo racer Lite

CategOry: lightWeight Weight: Men’S 8.5 Oz. | WOMen’S 6.4 Oz. PriCe: $130 eCCO.COM

The ECCO Biom Evo Racer is the second generation of the brand’s Biom line, which presents runners with a novel, anatomical design that’s shaped to the human foot. The Evo Racer employs a durable polyurethane outsole rather than typical EVA foam, providing responsiveness and cushioning upon ground-strike. The Evo Racer’s weight aligns with that of most lightweight trainers or long-distance racers, and our wearers found its neutral profile to be accommodating for a wide number of runners.

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Brian O’COnnOr



waVe Sayonara

CategOry: lightWeight Weight: Men’S 7.9 Oz. | WOMen’S 6.7 Oz. PriCe: $120 MizunOuSa.COM FALL 2013 Mizuno revamps their performance trainer line with the Wave Sayonara. The Sayonara has a generous toebox and a snug, secure fit throughout. A flexible forefoot combined with a slightly lower heel-to-toe offset creates a smooth ride. Full ground contact provides just enough stability. Our reviewers found the Sayonara to be a capable everyday trainer or a racer, providing a responsive and lightweight running experience.

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The newest incarnation of Brooks’ popular Glycerin model builds upon the strengths of its forbearers, featuring a 3D printed overlay and soft mesh fabric upper, ample cushioning throughout the heel and forefoot, and the subtle support that has brought the shoe to its eleventh iteration. Major alterations include the removal of the midfoot shank, optimizing ground contact and foot transition.

New Balance 870V3

CategOry: StaBility Weight: Men’S 9 Oz. | WOMen’S 7.8 Oz. PriCe: $110 neWBalanCe.COM

New Balance modifies the outsole design of their mild-stability trainer during this year’s reboot to the 870v2. The newest model is flexible enough to fit the neutral runner, but is reinforced in the right places to support the moderate overpronator. A very versatile shoe, the 870v3 can do everything from everyday training to racing.

Newton Running enerGynr

CategOry: lightWeight Weight: Men’S 9 Oz. | WOMen’S 7 Oz. PriCe: $119 neWtOnrunning.COM

A brand-new model from Newton, the EnergyNR is a lightweight trainer geared toward the lightweight sect. Featuring a new take on the company’s signature lug design, the EnergyNR seeks to bring the “Newton experience” to the broader running market. The EnergyNR aims to promote a seamless transition for newcomers to the brand’s design, providing just enough of its signature design elements found in other models to introduce runners to the Newton experience.


LunarGLide 5

CategOry: StaBility Weight: Men’S 10.1 Oz. | WOMen’S 8.1 Oz. PriCe: $110 nikerunning.COM

The Nike LunarGlide 5 is the fifth incarnation of the LunarGlide shoe line, providing ample cushioning, a slight amount of stability, and the feel and weight of a neutral trainer. Featuring Nike’s Lunarlon midsole material, the shoe offers a reliable and durable trainer for stability seekers. Reviewers found the new LunarGlide 5 to offer improvements in the comfort and ride departments, providing a smooth and reliable experience in all conditions.

Puma FaaS 100r

CategOry: MiniMaliSt Weight: Men’S 6 Oz. | WOMen’S 4 Oz. PriCe: $90 PuMa.COM

The Faas 100r is a racer for runners not looking for a strictly minimalist experience, but who still appreciate responsiveness in a racing shoe. The model is thin, breathable and flexible — a refreshing combination of characteristics on race day. Our testers found the sole to have enough give and cushion to absorb the explosive pressure of push-off during the heat of a race, but reported it doesn’t feel like a platform. An excellent racing flat for the 5K-10K range, the shoe also shows potential for half marathons and weekly training. FALL 2013



Gorun SPeed

FALL 2013


PowerGrid ride 6

FALL 2013

CategOry: MiniMaliSt Weight: Men’S 7.5 Oz. | WOMen’S 5.8 Oz. PriCe: $110 SkeCherS.COM

Built to U.S. marathoner Meb Keflezighi’s specifications, the GOrun Speed is Skechers’ new racing flat that puts speed and weight at the forefront of its FALL design. 2013 A new staple within the brand’s performance division, the GOrun Speed provides a 4mm-drop platform with just enough cushioning to keep minimalist enthusiasts happy, while allowing newbies to make a foray into the world of minimalist running and racing. Designed as a marathon racing shoe, our reviewers say the model has more cushioning than a 5K maven might be accustomed to in FALL a flat. But that said, it performs excellently as2013 a minimal trainer and a middle- to long-distance racing shoe.


FALL 2013

CategOry: neutral Weight: Men’S 9.9 Oz. | WOMen’S 8.8 Oz. PriCe: $110 SauCOny.COM


The Ride 6 provides minor alterations based off of the revolutionary changes in the Ride 5. The cushioned forefoot, flexible ride, and dependable fit are all found within the newest version of the shoe — leaving the shoe’s treads to be the key difference-maker between the two models. As highly acclaimed as the Ride 5 was in 2012, the Ride 6 was designed to keep the best part of its previous version intact with few substantive differences.

THE AUTHOR Brian O’Connor is the managing editor for (a leading running shoe review website) and an avid runner. When not looking for new trails and uncharted paths in the New York City area, he is responsible for coordinating the website’s reviews and content along with a staff of seasoned runners and writers.

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2013 Event Calendar

RUNS/WALKS 10/6 Portland Marathon 10K Mayor’s Walk; 10K; Portland, OR; 503-226-1111; 10/6 Portland Marathon Five-Miler; 5m; Portland, OR; 503-226-1111; 10/6 Portland Marathon Marafun Kids’ 2 Mile Run; 2m; Portland, OR; 503-226-1111; 10/12 XTERRA St. Edward Harvest Half Marathon & 10K; 10K, 13.1m; Kenmore, WA; 206-200-2840; 10/13 The Great Pumpkin Race 1m Kids, 5K; Brookswood Meadow Plaza, Bend, OR; 10/13 Apple Cup Rivalry Clash 5K, 10K & Tailgate Festival; 5K, 10K; Marymoor Pk, Redmond, WA; 10/13 Young Life Seattle - 5K 4 KIDS; 5K; Magnuson Pk, Seattle, WA; 206-890-7923; 10/19 Hayden Lake Marathon; 10K, 13.1m, 26.2m; Honeysuckle Beach, Hayden, ID; 10/19 Run With the Kokanee; 5K, 10K; Issaquah, WA; 206-200-2840; 10/20 Run Like Hell! 5K, 10K, 13.1mR/W; Pioneer Courthouse Sq, Portland, OR 503-926-2622;> 10/26 Doc Sears Fall Classic Run/Walk; 2m, 5m; Kiwanis Pk, Lewiston, ID; 208-792-2308; 10/26 Issaquah Highlands - Green Halloween 5K; 5K; Issaquah, WA; 11/2 2nd Annual Veteran’s Day 5K & 10K; 5K, 10K; Soap Lake, WA; 360-780-0900; 11/2 Happy Dirty Girls Run - Half Marathon and 5K; 5k, 13.1m; Sisters, OR; 541-323-0964; 11/2 Muscle Milk Woodsy; 5m, 10m Trail Run; Lord Hill Regional Pk, Snohomish, WA; 11/3 Civil War Rivalry Clash 5K, 10K & Tailgate Festival; 5K, 10K; Portland Metro Expo Ctr, Portland, OR; 11/9 Winter Pineapple Classic; 5K w/ Obstacles; Mountain Meadows Farm, North Bend, WA; 11/10 Carkeek Park 5K & 10K Trail Run; 5K, 10K; Seattle, WA; 206-200-2840; 11/10 Columbia Classic; 2m, 10m; Hampton Inn, Richland, WA; 11/16 Cause + Event Portland; 5K, 10K; Bethany Village, Portland, OR; 503-332-7566; 11/16 Redmond Poultry Predictor; 4m; Farrel McWhirter Farm, Redmond, WA; 425-556-2333; 11/16 Spokane Jingle Bell Run/Walk; 5K; Riverfront Pk, Spokane, WA; 11/17 Green Lake Gobble & Mashed Potato Munch Off; 5K, 10K; Green Lake Pk, Seattle, WA; 11/21 Oregon Mid Valley Road Race; 2.5mW, 3.75m, 5.2m; Albany, OR; > 11/23 Give Thanks - Fun Run; 1.7mR, 5m; Redmond Water Shed, Redmond, WA; 425-248-0908; 11/23 Tri-Cities Jingle Bell Run/Walk; 5K; Howard Amon Pk, Tri-Cities, WA; 11/23 Redmond Turkey Trot; 1m, 5K; Ridgeview HS, Redmond, OR; 11/24 Hot Buttered Run; Kids, 5K, 12K; Pearson Air Museum, Vancouver, WA; > 11/26 Turkey on the Run; 5K, 12K; Wenatchee, WA; 509-387-0051;

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11/28 OAC Turkey Trot; 1K Kids, 5K, 10K; Osborn Aquatic Ctr, Corvallis, OR; > 11/30 Winter Wonderland of Lights Run/Walk 2m, 4m, 6m; Portland Int’l Raceway, Portland, OR > 12/7 Reindeer Run 5K, 8K, 13.1mR/W; Columbia River Foursquare Church, St. Helens, OR; 503-396-0357; 12/7 Bend Jingle Bell Run/Walk; 5K; Downtown Bend, OR; 12/7 Port Orchard Jingle Bell Run/Walk; 5K; Port Orchard, WA; 12/8 K9 Candy Cane 5K Run; 5K; Renton Comm Ctr, Renton, WA; 206-920-3983; 12/8 Portland Jingle Bell Run/Walk; 5K; World Trade Ctr, Downtown Portland, OR; 12/8 Seattle Jingle Bell Run/Walk; 5K; Westlake Ctr, Downtown Seattle, WA; 12/8 Skagit Valley Jingle Bell Run/Walk; 5K; Downtown Mt. Vernon, WA; 12/8 Portland Jingle Bell Run/Walk for Arthritis; 1K Kids, 5KR/W; Portland, OR; 12/13 2013 USA Track & Field Club Cross Country Nationals; 3 day, Cross Country, Distances Vary; Rivers Edge Golf Course; 12/14 Anchorage Jingle Bell Run/Walk; 5K; UAA Student Union, Anchorage, AK; 12/14 Bellingham Jingle Bell Run/Walk; 5K; Downtown Bellingham, WA; 12/15 Holiday Half & 5K - Portland; 5K, 13.1m; adidas North America Campus, Portland, OR; 503-284-0345;; > 12/21 YMCA Christmas Run; 2.5mR/W, 6.1m; Downtown YMCA/Boise HS, Boise, ID; 12/31 The First Run & Walk 1.5m, 5KR/W; World Trade Ctr, Portland, OR > 1/25/14 Trinidad to Clam Beach Run Honoring Ford Hess; 3m, 5.75m, 8.75m; Trinidad, CA; 707-677-1610; 3/2/14 Lincoln City Half-Marathon and 10K 10K, 13.1m; Lincoln City, OR; 541-994-2131; 4/13/14 Race for the Roses 1/2 Marathon, 10K, 5K; 5K, 10K, 13.1m; Oregon Convention Ctr, Portland, OR; > 5/18/14 Capital City Marathon; Kids, 5m, 13.1m, 26.2m; Olympia, WA; > 5/25/14 Coeur d’Alene Marathon; 5K, 13.1m, 26.2m; Coeur d’Alene, ID; 6/29/14 Pacific Crest 5K & 10K Run/Walk Kids, 5K, 10K; Sunriver, OR; > 7/19/14 ChelanMan Multisport Weekend 10K, 13.1m; Lakeside Pk, Chelan, WA; 7/26/14 Eugene Marathon 5K 5K; Eugene, OR;

HALF MARATHONS/MARATHONS/ULTRAS 10/6 Portland Marathon & Half Marathon 13.1, 26.2m; Portland, OR; 503-226-1111 10/12 Utah Marathon; Kids, 5K, 13.1m, 26.2m; Salt Lake City, UT; > 10/13 Girlfriends Half Marathon 13.1m; Northwest Personal Training, Vancouver, WA; 360-574-7292

october/november/december 2013

10/13 Spokane Marathon, Half Marathon, 10k; 10K, 13.1m, 26.2m; Spokane, WA; 509-624-4297; 10/13 Walla Walla Marathon; Kids, 10K, 13.1m, 26.2m; Walla Walla, WA; > 10/20 Run Like Hell! 5K, 10K, 13.1mR/W; Pioneer Courthouse Sq, Portland, OR; 503-926-2622; > 10/20 SD’s Down and Dirty Half & 10K 10K, 13.1m; Sevneth Mtn Resort, Bend, OR 10/20 Humboldt Redwoods Marathon, Half Marathon, and 5K; 5K, 13.1m, 26.2m; Humboldt Redwoods St Pk, Weott, CA; 707-845-6111; 10/26 Runaway Pumpkin Half Marathon 13.1m; Cheadle Lake Pk, Lebanon, OR 10/27 Columbia Gorge Marathon and Half Marathon; 13.1m, 26.2m; Hood River Marina, Hood River, OR; 541-980-2338; 10/27 Tri-Cities Marathon and Marathon Relay; 26.2m; Shilo Inn, Richland, WA; 11/2 Happy Dirty Girls Run - Half Marathon and 5K; 5k, 13.1m; Sisters, OR; 541-323-0964; 11/2 Zeitgeist Half Marathon; 13.1m; Optimist Football Pk, Boise, ID; > 11/9 Down & Dirty Wine Run; 10.5m; Moulten Falls Winery, Yacolt, WA; 360-687-2230; 11/17 Big Sur Half Marathon on Monterey Bay; 13.1m; Monterey, CA; 831-625-6226; 12/7 Reindeer Run 5K, 8K, 13.1mR/W; Columbia River Foursquare Church, St. Helens, OR; 503-396-0357; 12/8 California International Marathon; 26.2m Solo/Relay; Folsom Dam, Sacramento, CA; 916-983-4622; 12/14 LC Valley Marathon; 26.2m; Lewiston, ID; 208-792-2308; 12/15 Holiday Half & 5K - Portland; 5K, 13.1m; adidas North America Campus, Portland, OR; 503-284-0345; > 1/19/14 Tri-City Medical Center Carlsbad Marathon & Half; 13.1m, 26.2m; Carlsbad, CA; 3/2/14 Lincoln City Half-Marathon and 10K 10K, 13.1m; Lincoln City, OR; 541-994-2131; 3/2/14 Napa Valley Marathon; 5K, 26.2m; Napa, CA; www. 3/9/14 Asics LA Marathon 26.2m; Los Angeles, CA; 3/23/14 Oakland Running Festival Kids, 5K, 13.1m, 26.2m; Oakland, CA; 4/13/14 Race for the Roses 1/2 Marathon, 10K, 5K; 5K, 10K, 13.1m; Oregon Convention Ctr, Portland, OR; > 5/18/14 Capital City Marathon; Kids, 5m, 13.1m, 26.2m; Olympia, WA; > 5/25/14 Coeur d’Alene Marathon; 5K, 13.1m, 26.2m; Coeur d’Alene, ID; 6/28/14 Pacific Crest Marathon & Half Marathon 3.1m, 26.2m; Sunriver, OR; > 7/13/14 Missoula Marathon 1.2m Kids, 5K, 13.1m, 26.2m; Missoula, MT;


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


2013 Event calendar

7/19/14 ChelanMan Multisport Weekend 10K, 13.1m; Lakeside Pk, Chelan, WA; 7/27/14 Eugene Marathon & Half Marathon 13.1m, 26.2m; Eugene, OR; 10/5/14 Portland Marathon & Half Marathon 13.1, 26.2m; Portland, OR; 503-226-1111;

TRIATHLONS/DUATHLONS 10/5 Oktoberfest Duathlon; Sprint Du; Billings, MT; 10/10 Coeur d’Alene All Womens Sprint; Sprint Tri; Coeur d’Alene City Pk, Coeur d’Alene, ID; 10/12 Diabloman Triathlon; Sprint Tri; Walnut Creek, CA; 253-245-9240; 10/13 Padden Mt. Bike Duathlon; Sprint Du (MtB); Lake Padden, Bellingham , WA; 10/18 Fall Sprint Triathlon; Kids Tri, Sprint Tri; Eagle Mddl Schl, Boise, ID; 10/20 Beaver Fever Duathlon; Sprint Du; Philomath Mdl Schl, Philomath, OR; 10/27 XTERRA World Championship; Off Road Tri; Makena Beach, Maui, HI; 6/28/14 Pacific Crest Long Course Triathlon

& Duathlon

Long Tri, Long Du; Wickiup Res to Sunriver, OR; >


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6/29/14 Pacific Crest Olympic Triathlon & Duathlon Olympic Tri, Olympic Du; Wickiup Res to Sunriver, OR; >


7/19/14 ChelanMan Multisport Weekend Olympic Tri, Long Tri; Lakeside Pk, Chelan, WA; 7/20/14 ChelanMan Multisport Weekend Kids, Tri-a-Tri, Sprint Tri; Lakeside Pk, Chelan, WA;

MULTI-SPORT/ADVENTURE RACES 12/14 Street Scramble at the Market; 2hr; Seattle, WA; 206-200-2840;

CYCLING RACES 10/6 Cross Crusade Series Race 1; Cyclocross; Alpenrose Dairy; Portland, OR; 10/13 Cross Crusade Series Race 2; Cyclocross; Rainier High School; Rainier, OR; 10/20 Cross Crusade Series Race 3; Cyclocross; Heron Lakes Course; Portland Int’l Raceway; Portland, OR; 10/26 Cross Crusade Series Race 4&5; 2 Day, Cyclocross; Deschutes Brewery, Old Mill District; Bend, OR; 11/3 Cross Crusade Series Race 6; Cyclocross; Washington Cnty Fair Complex; Hillsboro, OR; 11/10 Cross Crusade Series Race 7; Cyclocross; Infield Course; Portland Int’l Raceway; Portland, OR; 11/17 Cross Crusade Series Race 8; Cyclocross; Barton Park; Barton, OR;

october/november/december 2013

12/7 Deschutes Brewery Cup UCI C1; Cyclocross; Deschutes Brewery, Old Mill District; Bend, OR; 12/8 Cross Crusade Series Race 9; Cyclocross; Deschutes Brewery, Old Mill District; Bend, OR;

CYCLING TOURS/RIDES 10/5 Oregon Coast Gravel Epic; 35m, 70m; Waldport, OR;

SWIMMING/XC SKIING/OTHER 12/5 Oregon Fall XC Ski Camp; 16 Day, 5-20K per day XC Ski; Mt Bachelor, Bend, OR; 12/29 Ski Rodeo; 1K, 5K, 10K; Mazama Ski Trails, Winthrop, WA;

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

RIGHT and Stay Fit for Half/Full Marathon

5K, 10K, Half Marathon, Marathon Training Program; FIT RIGHT, Portland, OR; 503-525-2122; 11/9 Fit Right Fashion Show; Fashion Show; FIT RIGHT, Portland, OR; 503-525-2122;


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


$2.95 US

RaceCenter Northwest Magazine - October-December 2013