Out There Monthly June 2012

BEFORE YOU WIN...

N

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Out There Monthly / JUNE 2012

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/ Out There Monthly

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west plains

wunderwoman triathlon sunday, august 19, 2012 medical lake, wa

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 Chip timed, light traffic on scenic country roads near Spokane. Fully supported, custom finish medals, delicious post ride meal and your favorite swag and beverages at the finish line.

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women’s only sprint and Olympic distance options individual and relays 10, 17, 35 & 50 mile options elite division (Olympic distance) Location: 4th of July Pass with $1000 cash...wonderful!

15 miles east of free post race meal & technical t Coeur d’Alene, Idaho -shirts raises awareness for bone health!

For information and registration Get a free heel scan on race day. visit:

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Free to Spokane County businesses!

Let us show you how to reduce your trash disposal bill while becoming a better recycler Pacific Materials Exchange, in partnership with Spokane Regional Solid Waste System, is offering free assessment services to Spokane County businesses that are interested in reducing their disposal bills and increasing their recycling efforts.

The services are provided completely without charge and all collected data is confidential. Several levels of assessment are available, ranging from a packet of information to an in-depth on-site consultation and survey.

For more information or to schedule a consultation: Call 625-6536 or email jhaynes@spokanecity.org

Partial funding provided by a grant from the Washington State Department of Ecology.

4

Out There Monthly / JUNE 2012

In This Issue p.6 / From the Editor

MONTHLY

A 50-Year Dream

By Jon Snyder

www.outtheremonthly.com

p.8 / Out There News Scott Roy Remembered, New Zipline, Inland Northwest Trail Launches

Out There Monthly / JUne 2012 Publisher and Editor-in-Chief

Jon Snyder jon@outtheremonthly.com Art Director

Kaitlin Snyder Managing Editor

p.10 / Health & Fitness

Amy Silbernagel McCaffree

Cold Water Immersion

Health & Fitness Editor

By Dr. Bob Lutz

Dr. Bob Lutz senior writers

Jon Jonckers, Derrick Knowles

p.11 / Sustainable Living Checking In On Climate Change

By Erika Prins

Contributing Writers:

Steve Faust, Ben Greenfield, Hank Greer, Stan Miller, Erika Prins, John Speare, Connie Tedrow, Distribution Coordinator

Barbara Snyder To request issues please call 509 / 534 / 3347 Ad Sales

p.12 / Book REviews New Flyfishing Mystery and The Pacific Crest Trailside Reader

By Connie Tedrow & Stan Miller

p.13 / What’s Your Gear?

John Eliason: Whitewater Kayaking

By Amy Silbernagel McCaffree

p.14 / Training Tips & MY BIKE Recovering From Tri Training

By Ben Greenfield

p.15 / Everyday cyclist Inattentional Bike Blindness

Bill Bloom: 509 / 999 / 8214 Out There Monthly

Mailing Address: PO Box 559 Spokane, WA 99210 www.outtheremonthly.com, 509 / 534 / 3347 Out There Monthly is published once a month

by Snyderco DBA/Out There Monthly. No part of this publication may be reproduced without written consent of the publisher. ©Copyright 2012 Snyderco DBA/Out There Monthly.

The views expressed in this magazine reflect those of the writers and advertisers and not necessarily Snyderco DBA/Out There Monthly.

Disclaimer: Many of the activities depicted in this magazine carry a significant risk of personal injury or death. Rock climbing, river rafting, snow sports, kayaking, cycling, canoeing and backcountry activities are inherently dangerous. The owners and contributors to Out There Monthly do not recommend that anyone participate in these activities unless they are experts or seek qualified professional instruction and/or guidance, and are knowledgeable about the risks, and are personally willing to assume all responsibility associated with those risks.

Join us, NDBS Thursday Night Chase the Sun road ride

Printed on 50% recycled paper with soy based inks in the Inland Northwest PROUD MEMBER OF

By Hank Greer

p.16 / JUNE INLAND NW OUTDOOR CAlendar &

Out There Monthly also supports

6 Month Training Calendar p.18 / A Triathlon Changed My Life Can AnyoneTry ATri?

By Erika Prins

6:30pm till the sun sets Starts at the shop

p.21 / Photo of the month And Roadtrip DJ

By Steve Faust & Ann Kienholz Jurcevich

p.22 / Last Page Heart Rate Training Made Easy

By John Speare

On the cover: John Martinek emerges from the water full bore. // Photo Mason McCuddin.

Taking great care of the customer and having fun doing it since 1983.

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www.northdivision.com North Division Bicycle Shop • 10503 N Division • 467-BIKE (2453) JUNE 2012

/ Out There Monthly

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From the Editor: A 50-Year Dream Bea Lackoff is persistent. She contacted me several times by phone and email to urge me to write more about it. Why? “I just got hooked,” says the retired Spokane County GIS employee.

“I just fell in love with it. “ So what is ”it”? It, is The Dream Trail.

I ask Bea what’s dreamy about the Dream Trail?

That sets her off.

The dream is to go from Appleway Boulevard to the north, through the Dishman Hills to Stevens Creek Road to the south. Over six miles of uninterrupted trail creating a recreation opportunity and a wildlife corridor like no other in Spokane County. An intense wilderness area bordered by

intense development. A patch of conservation with multiple bio-regions—some more similar to the Westside of the state than here. (It’s true, I’ve seen the ferns.) The area is so close to the city you can reach the trailhead by bus, the 90 Sprague to be exact.

Bea waxes on about the stretches of ridgeline that offer views of Steptoe Butte to the south, and she swears on a clear day she’s seen lake Pend O’reille to the north. As for wildlife, the area has moose, baby cougar, you name it.

But The Dream Trail is still a dream. Even though over 2500 acres of the corridor are protected through Conservation Futures or other

means—a truly staggering amount of land when considering how close it is to dense residential development—there are still two miles of missing connection in two different gaps. The goal is to get easements or land purchases to complete the connection.

It’s a 46-year-old project that was dreamt up by local high school teacher Tom Rogers, who envisioned the great Dishman Hills as a permanent teaching tool for biology, ecology, and geology. He formed the Dishman Hills Natural Area Association. Bea currently sits on the association board.

“We’ve been laid back for years,” she says. “But

these last couple years we’ve made this huge leap.”

That’s a bit of an understatement. This year they raised $257,500 to pay for adding the McCollum and Stone Estate properties to Conservation Futures, two big pieces of the puzzle.

I’ve taken my family out to the area many times and we haven’t really made a dent in exploring it. It’s just so grand. Thanks for your persistence, Bea. I’m ready to dream with you. // ----------------------------------------------------JON SNYDER, EDITOR-IN-CHIEF editor@outtheremonthly.com

Thanks To Our First 100 Endorsers Help Councilman Jon Snyder bring solid city government experience to Olympia Facebook: Vote Jon Snyder Ben Stuckart Breean Beggs Steve Faust John Waite Richard Rush George Orr Paul Lindholdt Russ Nobbs Mary Weathers Blaine Stum Mayo Sayrs James Richman Kitty Klitzke George Critchlow Kelly Lerner Paul Fish Angie Dierdorff Seamus Davis 6

Out There Monthly / JUNE 2012

Roseanne Lasater Pat Lynch MaryBeth Corkery Mary Lloyd Cassie Price Carrie Lipe Bettie Stiritz Betsy Lawrence Martha Nerpel Marsha Loiacono Laura Ackerman Kristopher Byrum Ann Stuckart Kristin Whiteaker Joan McLean Karren Goeller-Bloom John Speare John Wood Jr.

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Suzy Halberstadt Suzanne Schreiner Justin Galloway Tim McHenry Juliet Sinisterra Judy Gardner Paul Dillon Joseph Reilly Andrew Brewer Rachel Coleman Karla Harman Patty Groenen Paid for by Snyderco/OTM PO Box 559 Spokane WA 99210

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/ Out There Monthly

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Out There News The Inland Northwest Trail Launches

New Long-Distance Hiking Trail Proposed for the Inland Northwest A new multi-use, non-motorized trail that starts and ends in Spokane, covering approximately 1,400 miles as it loops its way through Washington, Idaho, Montana and Oregon, is being proposed by a local hiker and outdoor writer. From the old growth forests and grizzly bear country of the Selkirk Mountains to the bighorn sheep and prickly pear cactus of Hells Canyon, the trail route meanders through several national forests, seven wilderness areas and dozens of unique mountain towns.

OTM writer Derrick Knowles, who came up with the idea for the route he’s calling the Inland Northwest Trail (INT) while on a hiking trip in the Frank Church Wilderness in 2007, has been exploring sections of the proposed route and determining its feasibility in his spare time ever since. “The trail route goes through some pretty iconic Inland Northwest places like the Selkirk Crest, Cabinet Wilderness, Selway Bitterroot Wilderness and Hells Canyon,” says Knowles. “But it’s some of the less known places and forgotten trails in between the more visited spots that have gotten me really excited about the INT.” Unlike other long-distance trails like the Pacific Crest Trail that covers thousands of miles north-to-south across the country, the Inland Northwest Trail proposal is a loop that heads out of Spokane on the Centennial Trail winding through four states before returning to Spokane

2012

June 16

via the Columbia Plateau Trail and the Fish Lake Trail. The proposed INT route also shares a length of trail through north Idaho with the Pacific Northwest Trail.

Knowles estimates that it would probably take about three and a half to four and a half months to thru-hike the whole thing—which he’s planning to do—but added that “the INT could be something that individuals and families could hike in sections over several years to see how all these amazing places from Upper Priest Lake to Hells Canyon and the Wenaha Tucannon Wilderness link up.”

Much of the Inland Northwest Trail is on existing forest service trails and other trails, although like other long trails it does utilize a modest number of miles of forest and farm roads and city streets to connect segments of trail and link to towns where hikers can resupply.

Knowles recently formed a trail group, Friends of the Inland Northwest Trail, launched a web site to help support his trail effort, and has started working on a guidebook.

“I’ve got a lot of work to do checking out sections of the trail I haven’t made it to yet and fine tuning the route, then talking to local communities and building public support,” he says. “I’m going to need a lot of support to make this cool idea a reality.” // For more info on the INT, visit www.inwtrail.org.

Silver Streak Zipline Tours OPeNS

www.nic.edu/op (208) 769-7809

June 3

8

Out There Monthly / JUNE 2012

“It’s possibly the closest thing to flying without a parachute,” says Reid Burland of Geronimo Construction. He ought to know, considering he has been building, designing and maintaining zip lines since they came to the continental United States nearly ten years ago.

Silver Streak Zipline Tours, in Wallace, Idaho, is the latest inland northwest adrenaline adventure, and arguably the most unique. Taking into account safety, feasibility, and the opportunity to zip line down a steel cable side-by-side at speeds nearing 50 miles per hour, there is really no contest. Ziplines continually prove to be one of the most exhilarating family outings.

David DeRoos of Wallace enjoyed a zip line tour during a cruise ship excursion a few years ago, and he always wanted to bring the same experience to north Idaho. Admittedly, DeRoos did not envision a bird watching, tree canopy tour like some cruises offer. He favored the heart-pounding, leap of faith that would initiate a thrilling, high-speed ride.

David and Bonnie DeRoos partnered with Geronimo to engineer one of North America’s most genius designs. They carefully created two independent courses that maximize the time

and distance traversing the mountainside above Interstate 90 overlooking Wallace. The East Course features four zips and boasts a line that exceeds 1,700 feet. The West Course has six zips and includes spans 200 feet above the ground over deep, natural ravines. Price per guest, for a single tour (either West or East course), is $75–or $130 if you choose to take both tours on the same day.

Two well-trained guides accompany each tour group, which consists of around eight people.

These guides assist with all of the rigging and set-up, as well as the braking. There are also automatic brakes, just in case. While the cables could safely hold a city bus, the logistics for harnesses and for controlling passengers requires participants to be within 60-270 pounds. Both courses offer a regular seated position or the option of taking the journey headfirst in a Superman-style position.

Operations are scheduled to begin in the first week of June. Reservations are highly recommended, particularly in the first month. // Visit www.silverstreakziplinetours.com for more information and to make reservations.

Out There News A Tribute to Scott Roy

Team Blaze Remembers Beloved Coach By Jon Jonckers

Roy and family. // Photo courtesy of Tristin Olson-Roy.

Scott Roy’s attitude about life and fitness emphasized balance and fulfillment. He achieved enormous respect as a triathlon coach and mentor, yet he remained rooted in his primary role as a husband and father.

Scott passed away on Sunday, April 29, 2012.

He was 38 years old. Earlier in the day, he had participated in the Lilac Century Fun Ride. He was active and healthy, and he recently immersed himself in training for his fifth Ironman. However, two years earlier, he had heart surgery to replace his failing mitral valve. No one anticipated any other heart problems.

Scott and his wife, Tristin Olson-Roy, founded Team Blaze, a successful triathlon club, in Spokane in 2004. Boosted by the accomplishments within this club, Scott furthered his training outreach with personalized coaching that helped 100+ athletes complete triathlons, from sprint distances to the Ironman, over the past seven years.

“As a coach, Scott made each person on Team Blaze feel like [his or her] effort was important,” says club member Nicole Lund. “From the newbie doing a sprint to the veteran Ironman, he listened patiently, answered questions—even answered them again if you didn’t listen the first time. He soothed the pre-race jitters with calm advice and didn’t judge if those jitters were caused by not following your training plan. He followed our races and could tell the splits for his athletes even when there were 20 or more of us racing on the same day!”

In one of Scott’s last blog entries, he shared about his personal mixture of training and coaching, and how blessed he felt about his connection to the triathlete community. “I think sometimes in life we all search for our calling or place in this world,” he wrote. “Some people are fortunate to know exactly what they want to do and end up really enjoying their chosen career. The reality is many people search their whole life trying to find something that fuels their soul…. however, I’ve come to the realization that ultimately coaching is what fuels my soul. I feel blessed I was given

the gift to share my passion and expertise with others. I can’t express how much I enjoy inspiring and helping athletes of all ages and ability levels to reach their goals.”

Born in The Dalles, Oregon, Scott filled his early years with sports, and started swimming with a team at age five. He earned a swim scholarship to Linfield College, and graduated with a B.A. in Health Education. Shortly after college, he married Tristin, and they moved to Hawaii where he taught middle school and coached for Team Jet. Not long after they returned to the mainland, their son, Reece, was born.

Scott completed over 80 races since 1998, many with incredible finish times—including Ironman Coeur D’Alene in 10:25, the Chicago Marathon in 2:59, and the Boston Marathon in 3:04. He even completed the Boise Half-Ironman while passing a kidney stone—a testament to his determination and pain-tolerance.

Despite the loss of their beloved coach, Team Blaze members remain focused on their training; they know this is what Scott would have wanted.

“To say goodbye to this man only encourages me to continue the dream he started with Team Blaze,” says Board Member John Martinek. “In the beginning, there were only three or four members.

Today, there are over 260 members in the club.

Those numbers alone describe his dream and his motivation to bring it to a reality. His dream was to develop a club that would be family friendly and yet inexpensive for anyone to join.”

On July 28, the Hot Summer 10K road race will benefit the Scott Roy Trust Fund. The majority of Team Blaze, along with several other athletic clubs, will participate. Many people will have the letters “ETJ” written on their legs and arms on race day— similar to how race numbers are marked during a triathlon. But these letters represent Scott’s most memorable piece of advice, Enjoy the Journey.

“Ultimately, we all only get one journey through life,” Scott said, “and although at times it may not seem fair or feel overwhelming I truly believe that God has a plan for all of us.” //

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/ Out There Monthly

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Health andFitness Cold water immersion

Hypothermia Can Sneak Up On You / By Dr. Bob Lutz Stage 3: Long-term immersion leads to eventual hypothermia through a decrease of the body’s core temperature, with the rate based on such things as the water temperature, the amount of clothing/ insulation being worn, body habitus (kids cool faster than adults, thin faster than not-so thin, tall faster than short), and how much of the body is under water. Alcohol, depending upon blood levels, has a variety of effects, none of which improves the normal responses to immersion.

With this as background, the keys are prevention and preparation. Cold-water survival depends on a number of factors, to include:

Shoulder from gray’s anatomy.

(509) 747-0336 Downtown Spokane (509) 456-7479

10

Out There Monthly / JUNE 2012

Last month, I probably wasn’t the only one imagining riding the torrent of the Spokane River’s spring runoff. Beyond the obvious visible reasons why this would’ve been beyond stupid for me was the reality that lurked below the surface—the water temperature was in the 40s. Every year, people take to getting on/in our local waters ill prepared. While not making light of these losses of life that have occurred, the potential for cold water immersion should never be overlooked.

While air temps may suggest a dip in the water would be the perfect way to cool off, water temperature and other conditions can quickly make this a dangerous proposition. Theoretically, water less than 91° to 95° Fahrenheit can, given sufficient time, cause problems. More practically, however, significant risk of hypothermia begins in water less than 77° F, a high temperature we rarely see but for some of the shallower waters late in the season. The physiological responses to cold-water immersion have been divided into three stages: Stage 1: With immersion in cold water, the body undergoes a “cold shock response” within minutes as a function of how quickly skin cooling occurs. The responses are primarily respiratory and cardiac. There’s typically a sudden gasp that, in rough waters, may lead to drowning. Breathholding and slow breathing is also affected, with hyperventilation causing the loss of carbon dioxide and less oxygen being taken. These lead to disorientation and eventual loss of consciousness.

Heart rate and blood pressure increase, and the increased cardiac stress may lead to ischemia (lack of oxygen), dysrhythmias and, ultimately, cardiac arrest.

Stage 2: Within the first 30 minutes of immersion (short-term), the body starts to rapidly cool off. Attempts to preserve the core temperature come at the expense of the extremities. Neuromuscular function and performance become impaired, with clumsiness and lack of coordination progressively worsening. Given the hands’ poor blood circulation, fingers stiffen and fine motor movements become impossible, and this overall loss of motor control makes rescue and survival procedures even more challenging.

Drowning during this phase is again likely.

Within the first 30 minutes of immersion, the body starts to rapidly cool off.

• Water and air conditions • Behaviors (i.e., sobriety, avoidance of panic and vigorous movements) • Ability to swim and keep the head out of water •Availability of personal flotation devices (PFD) and/or other floating objects • Type of clothing/insulation • Availability of signaling devices • Proximity of rescuers Determination of weather and water conditions is the first and the foremost priority before heading out there. Don’t overestimate your ability or underestimate the conditions—a prescription for trouble. Make sure someone knows your plans.

Layer your insulated clothing, such as wool, or if conditions warrant, consider a wetsuit or dry suit.

Don’t neglect your hands, feet and head. PFDs are essential and should be on you, not on your boat. A spray skirt is a good piece of gear, whether you’re kayaking or canoeing—and if the former, make sure you know how to extract yourself if submerged.

If you find yourself out of your boat, the most important thing you can do is not panic, undoubtedly easier said than done. Keep your wits and your clothes about you. The former speaks for itself, while the latter can trap air against your body and provide some buoyancy. Make sure your PFD is secured, and if possible, get back to your overturned boat and get as much of your body out of the water as possible. What’s the likelihood of being rescued? How close is the shore? While it may seem counterintuitive, swimming actually increases the likelihood of drowning because the vigorous movement causes excessive heat loss.

Consider swimming to shore only if it’s a reasonable option or last resort—use the breaststroke, which will keep your head above water. Huddle up with your buddy, or if solo assume the “heat escape lessening posture” (HELP, www.boaterexam.com/ blog/2010/05/cold-water-immersion.aspx) and await rescue. If you have a signaling device, use it as appropriate for the conditions and proximity of rescuers.

Remember: having respect for what nature can present you with will make your outdoor adventures both safe and enjoyable. //

GoGreen: Sustainable Living Checking in on Climate change

How’s The City Doing In Reaching Its Emmission Reduction Goals? / By Erika Prins says local culture needs to change in order for individual and business emissions to reduce.

Five years have passed since former Spokane Mayor Dennis Hession signed the U.S. Conference of Mayors Climate Protection Agreement, committing Spokane to reducing its 1990 levels of greenhouse gas emissions seven percent by 2012.

Well, it’s 2012. Did we make it? Lloyd Brewer, environmental programs manager at the City of Spokane, doesn’t beat around the bush: “We’re not going to be meeting the goals that were set,” he says.

The Environmental Programs department tracks emissions for city operations, businesses and individuals within the city, and provides education for complying with environmental regulations.

Within the city government, each department has set goals for reducing their impact – and some have succeeded. The Green Team—a task force comprised of city staff and citizens—brainstorms, implements and measures the progress of specific projects to increase the environmental sustainability of city government operations.

Brewer says police and Waste Management vehicles contribute the majority of the city departments’ emissions.

In an effort to reduce the City police department’s carbon footprint, police vehicles now use ten percent biodiesel fuel during the summer months.

Waste Management has purchased one energyefficient vehicle that captures braking energy for re-starting the vehicle on its frequent starts and stops. “They’re finding that there’s significant savings there, both in fuel and in wear-and-tear on the truck,” says Brewer. Waste Management has also reduced the cost of hauling recycling by finding a local company to buy its glass recycling.

The City of Spokane government met its seven percent emissions reduction goal simply by capping its landfill and opening the Waste to Energy Plant in the early 1990s. “This action significantly reduced City government emissions such that the current goal was already met, but not so for the Community,” reads the 2009 Environmental Programs report.

Brewer says the operations of Environmental

City of spokane vehicles for used refined motor oil. // Photo City of spokane.

Programs remain supported by the new administration and city council. “There’s been no indication from the administration that they want less action and less information,” he says. “I think everybody recognizes that there is uncertainty and…volatility in the energy sector, and to the extent we can [we should become more] energy efficient—that will save us [money] in the long run.”

However, Spokane’s government departments only contribute about two percent to overall emissions in the city. The remaining emissions

Croft names last year’s Complete Streets ordinance as an example of citizens making their desire for alternative transportation options clear. accounted for within city limits are generated by individuals and businesses, which contribute about 98 percent to the city’s greenhouse gas pollution statistics, primarily through motor vehicle transportation.

Motor vehicle emissions were over half the overall emissions in 2005, the last date for which public data is available. (A new report with 2010 data will be released later this year.)

“The current goal is to be met by 2012,” says the 2009 Environmental Programs report, “but this gives precious little time for the Community to make significant [greenhouse gas] emission reductions.”

Susanne Croft, who worked as Mayor Mary Verner’s Sustainability Coordinator and now serves as Executive Director of Sustainability INW,

“I think as a community, we have to make decisions that are about more than just our own needs and think about what will make the whole community strong,” says Croft. “Elected officials are charged with that—with looking at the whole community—but they can only do what the community wants.”

Spokane signed on to ICLEI’s Cities for Climate Protection Campaign Mayors’ Climate Protection Agreement in 2001. In 2007, Mayor Hession signed the Mayors’ Climate Protection Agreement. Mayor Verner spearheaded a Sustainability Action Plan, and Spokane has a decade-old comprehensive plan that includes focusing on higher-density development. Last year, the city council passed a Complete Streets ordinance.

Yet, Croft says developers, elected officials and city staff still see a prevailing demand for lowdensity suburban lifestyles that necessitate motor vehicle dependence. Without a change in market demand, she says, many of these goals will remain unreached.

“There are these long-term systemic problems, and it’s not all up to the city,” she says. “If people want to continue living in sparsely populated suburban areas, they’re going to have to drive.”

The City’s Sustainability Action Plan, signed by Mayor Verner in 2010, identifies connectivity— connecting the places people go through short, direct routes—as a way to facilitate individual reductions in motor vehicle emissions. But like the decade-old Comprehensive Plan, those ideas will

only be put into action if citizens support them, says Croft.

The City’s community development dollars and urban planning department have the most direct effect on lifestyle, but Croft says those dollars are spent with a keen awareness of citizens’ desires.

“There are a wide range of things that the city can be involved in, but they’re very aware that they’re spending taxpayer dollars,” she says.

Croft names last year’s Complete Streets ordinance as an example of citizens making their desire for alternative transportation options clear.

Citizens can be most effective, she says, by becoming involved in the City’s budgeting process. “That’s where the rubber hits the road.

That’s where you decided how your tax dollars are spent.”

In order to motivate citizens to pursue reducing their own greenhouse gas emissions, Croft says sustainability proponents must rethink how they present the information.

It has to be more about convenience, about meeting their needs, their priorities. I think we need to learn how to pitch it in a better way,” she says. “You’re never going to get people to change their patterns by beating them over the head and saying ‘you’re causing climate change by driving too much.’”

Croft says Spokane is headed in the right direction, but not fast enough. “Most of the leading thinkers in climate change are saying, ‘It’s too late.’ It’s not about mitigation anymore; it’s about adaptation. It’s about learning to live with climate change.” //

SUSTAINABLELIVINGCALENDAR (Ongoing) Spokane Farmers’ Market. When: Sat. & Wed. 8 AM - 1PM. Where: 5th Ave. between Division & Browne. We offer locally produced bedding plants, vegetables, fruits, berries, beef, pork, lamb, chicken, turkey, eggs, cheese and baked goods. Info: 509-995-0182, spokanefarmersmarket.org.

(Ongoing - October 20) NEW Farmers Market.

When: 9 AM – 1 PM. Where: Main & Astor, downtown Colville, WA. Fresh, local fruits and vegetables in season, bedding plants and garden starts, artisan baked goods, gifts and crafts. 509738-2089, johnpogar@yahoo.com.

the different types of native plants and what role they play in your landscaping. Info: 509-328-2939, bnicholson@inlandnwlandtrust.org

(June 9) Vermicomposting Workshop. When:

10:30 AM - 12:30 PM. Where: Sun People Dry Goods Co, 32 W 2nd Ave, Ste. 200. Learn the benefits of worm composting; learn about proper care & how to avoid common problems & how you can create your own wormbin. FREE Preregistration Required. Info: 509-368-9378, sunpeopledrygoods. com

(June 16) Deer Proofing Workshop with Pat Munts. When: 10:30 AM - Noon. Where: Sun

(June 2) Introduction to Herbal Medicine People Dry Goods Co, 32 W 2nd Ave, Ste. 200.

Making. When: 10:30 AM - 2:30 PM. Where: Sun Come learn about deer habits, how to outwit them,

People Dry Goods Co, 32 W 2nd Ave, Ste. 200.

Learn how to make herbal teas, infusions and the herbal oils that are the base for salves and lotions. $25 Preregistration required. Info: 509-368-9378, sunpeopledrygoods.com

(June 9) Getting The Dirt On Native Plants: Tour Desert Jewels Nursery for identifying and landscaping tips. When: 8 -10 AM. Where: Desert Jewels Nursery. Local, drought-resistent, and attractive to butterflies and birds. Learn about

deer resistant plants, repellents and fencing that can slow them down. $15 Preregistration Required.

Info: 509-368-9378, sunpeopledrygoods.com

(June 21) FREE Film Showing of “Tapped”.

When: 4 - 5:30 PM. Where: Sun People Dry Goods Co, 32 W 2nd Ave, Ste. 200. Bottled water is the subject of this documentary that enlists activists, environmentalists, community leaders and others to expose the dark side of the industry. Info: 509368-9378, sunpeopledrygoods.com //

JUNE 2012

/ Out There Monthly

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Book Reviews

The Pacific Crest Trailside Reader: Oregon and Washington Adventure, History, and Legend on the LongDistance Trail Rees Hughes and Corey Lee Lewis (Editors), Mountaineers Books, 2011, 320 pages

THE ROYAL WULFF MURDERS Keith McCafferty, Viking, 2012, 351 pages

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Out There Monthly / JUNE 2012

For those who long to fish the fabled rivers of the West, wade into the waters of the Madison River with first-time novelist Keith McCafferty as he weaves a complex mystery of environmental catastrophe using a hodgepodge of homespun Montana eccentrics. The Royal Wulff Murders is a fly fishing mystery that tumbles through a cascade of characters with divergent interests and dire motives skillfully seeped onto the novel’s canvas by McCafferty.

Sean Stranahan, the main character, is a misplaced artist and well-seasoned fisherman seeking redemption from failed family expectations and an empty marriage. As few do, he follows his dreams to Montana to capture the landscape in watercolors. Hanging out a private detective’s shingle soon brings him an odd request to locate trout previously caught and marked by his client’s now deceased father. The unlikely plot darkens with Montana millionaires, a Native American tracker, a sheriff worried about bruising her image, a rough-edged river guide, and Stranahan’s client—an east coast singer looking for her father’s trout and a missing brother.

As the plot evolves, disparity and loose ends are mingled, rippling the novel’s surface with oddities that propel the storyline along at a fast clip. An underlying buzz of romantic confusion and uncertainty flavors the characters to create human threads of tension for the reader. It’s a mesmerizing mix.

This is an outdoorsman’s mystery and a fly fisherman’s lullaby. An award-winning survival writer for Field and Stream Magazine, it is clear McCafferty has cast fly lines on Montana waters.

Few fly fishing experiences are overlooked here, from late evening hatches of Caddis flies, to swinging dry flies with emergers through pocket water, and stillwater fishing on Idaho’s famous Henry’s Lake. The main character’s willingness to learn from those he fishes with and to impart his knowledge to others who are beginning the sport immerse the reader in the tone and rhythm of open water, the fall of a softly cast fly line and the slurp of feeding trout. Without holding a fly rod with one hand and a mystery novel in the other, this is as good as it gets. // Connie Tedrow

If you have ever considered hiking the Pacific Crest Trail—or any other distance-backpacking trip—The Pacific Crest Trailside Reader might provide the impetus to get you off the couch and on the trail. The nearly four dozen stories collected by Rees Hughes and Corey Lee Lewis will alternately inform, encourage and caution would-be hikers. The Pacific Crest Trailside Reader: Oregon and Washington, with its companion volume on the trail in California, provides

“They capture a slice of the spirit and culture, the people and places and the philosophy and history of this national treasury.” readers a glimpse of the entire 2,650 miles of the Pacific Crest Trail.

Drawing on writings from hikers on the Cascade Crest before the trail existed (“Of Men and Mountains,” William O. Douglas), to those who spent their life developing the trail (“Blazes on the Skyline,” Robert H. Cox), to modern thruhikers (“The Last Skies,” Cindy Ross), the book’s editors weave a story that provides both a history of the PCT and a primer for planning and executing a trip. Hughes and Lewis summarize their goal for the selections, “In their sum, these stories are a tribute to the Pacific Crest Trail. They capture a slice of the spirit and culture, the people and places and the philosophy and history of this national treasury.”

While the selections are arranged to carry the reader from the Oregon-California border to Monument 78 at the Canadian border—and are intended to be read in that order—they can also be enjoyed if selected and read at random. The stories are relatively short and well written; each story would provide a nice bit of reading to close out the day’s hike for someone undertaking the PCT. I would not be surprised to find a tattered copy in the pack of many future trail hikers.

Check out this book and it just might end up in your backpack during your next walk in our beautiful northwest woods. // Stan Miller

What’s Your Gear: John Eliason (whitewater kayaking)

“There’s no Avista bill associated with river running, but the energy is there, every time. Current = magic,” says John Eliason, age 45, about what he enjoys best about whitewater kayaking. “The scenery is always interesting, even on urban floats, so that contributes to my enjoyment, too. So does the companionship of the other boaters.”

Originally from Bozeman, Montana, John—a husband, father and writing professor at Gonzaga University—has been a whitewater kayaker for 19 years. He has lived in Spokane since 2008.

“In the early 90s, I was a river guide, and several friends were passionate about whitewater boating.

Their enthusiasm for kayaking was infectious,” he says. “For me, getting into kayaking also counted as an act of bravery. I had always loved rivers, but my experience was mostly along the river’s

edge. Actually being in the water scared me, and it became a personal quest to challenge my fear and translate it, as best I could, into respect.”

John tries to go kayaking one to two times a week during prime paddling season. He makes time for his sport, he says, “By explicitly acknowledging the many benefits I have appreciated in my life’s relationship with moving water. River running, at its best, is a spiritual practice for me.

Kayaking qualifies [as] more than a great way to exercise, reduce stress, and enjoy social time with friends. I wish I were even more religious in my devotions to river activities, but I have a demanding job, a wonderful family, and so many other great outdoor opportunities ‘out there’ that all compete for my time and attention.

“In the Spokane area, I tend to mostly paddle the upper and lower Spokane River. Paddler buddies and I have floated Latah (Hangman’s) Creek, too, and the Little Spokane River,” he says. “Since I’m from Montana, I enjoy heading east and running Alberton Gorge on the Clark Fork, the Wild Mile of the Swan River, and the Middle Fork and Lower Flathead. Idaho is a paddler’s paradise, and I have priceless memories of running the Selway, Lochsa and South Fork of the Payette.”

Many of his other memorable rivers and creeks are in northern California, including the Truckee River. (He lived in Reno, Nevada, for ten years.) John has also paddled in Utah, New York, Pennsylvania, Wyoming and Oregon, and has plans this summer for a multi-day river trip in Alaska.

As for his favorite river, he says, “The standard

Riverside State Park

•

response…is ‘The one I’m on.’ That’s usually my response, too. I try to avoid making too many comparisons when it comes to my river experiences, in part because I feel so fortunate just to

River running, at its best, is a spiritual practice for me. have the health and means to be able to paddle.”

John says “blending with the river” is his greatest challenge when kayaking. “My tendency is to execute a move on the water without connecting fully with the tapestry of currents, the design of my boat, the mechanics of my body movements.

All of the elements make a set. It’s difficult to pull everything together in one smooth expression and dial in to river time because it can be so challenging to shut out the mental noise that distracts all of us from being able to be our best,” he says.

“Every time out, regardless the type of river, an opportunity exists for making art on the water.

That requires being present. This degree of focus is extremely challenging for me, but when I achieve it—when I experience a moment of precision and appreciation within the forces of whitewater—I think, ‘This is why I am here’.”

John also enjoys skiing, mountain biking, bird watching, hunting and canoeing. “In fact, the cover photo for [last month’s] Out There Monthly includes two of my friends sitting in my family’s

Seven Mile Airstrip

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The RUN

Each evening’s sponsoring local bike shop has donated great prizes to be given away randomly at the end of each evening.

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For more RIDE information, call (509) 242-8568 or e-mail eric@milliseconds.com

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Competitors can expect great giveaway prizes from numerous sponsors.

For more RUN information, call (509) 435-1304 or e-mail info@2g1devents.com

Just type “Wednesday Night Mountain Bike Races” in the search window.

By Amy Silbernagel McCaffree canoe,” he says.

To learn more about this sport, John recommends these resources: Paddle Routes of the Inland Northwest by Rich Landers, the Spokane Canoe and Kayak Club (www.sckc.ws), and two national organizations, American Rivers and American Whitewater.

------------------------------------------------------WHITEWATER KAYAK: 2007 Jackson “Fun”—“a cross-river boat that generally works well for me in Class II to IV+ whitewater,” John says.

------------------------------------------------------PADDLE: “An ancient Perception paddle that I have been using since 1992. Time for a new one!”

------------------------------------------------------PFD: Lotus kayaker’s vest with quick-release rescue belt.

------------------------------------------------------HELMET: Bern.

------------------------------------------------------SPRAY SKIRT: Perception “Harmony”.

------------------------------------------------------DRY SUIT/WET SUIT: Patagonia “Nemo” dry top and an NRS “Farmer John” wet suit.

------------------------------------------------------CLOTHING: Polar fleece, neoprene skull cap and neoprene booties.

------------------------------------------------------GLOVES: NRS “Titanium”.

-----------------------------------------------------SUNGLASSES: Native “Ripp/Commando”.

------------------------------------------------------CAR RACK SYSTEM: Yakima cross bars with NRS river straps. //

[WA Discover Passes required.]

Five more races:

May 30 June 6 + Mid-Season Party (New! After the June 6 races)

June 13 June 20 June 27 + End-of-Series Party (After the June 27 races)

Brought to you in part by:

Douglas, Eden, Phillips, DeRuyter & Stanyer, P.S. JUNE 2012

/ Out There Monthly

13

I

Training Tips

My Bike

Jayce Robertson

5 Tips For Post workout

How To Recover From Triathlon Training / By Ben Greenfield Triathlon beats you up. Sure, you may be using different muscles for swimming, cycling and running, but at the end of the day you may find yourself injured or ill if you don’t properly recover. Here are some of my top tips to keep you bouncing back:

COLD: While I personally enjoy a soak in the Spokane River, you can use cold showers, ice baths, ice packs or even compression shorts or tights with ice sleeves to manage soreness and post-workout inflammation.

FOAM ROLLER: When muscles and their underlying fascia become tight and adhesed, a foam roller (while not quite as good as a massage therapist) can allow you to quickly roll out areas with low range-of-motion.

ENZYMES: Enzymes help you to digest food, but when taken on an empty stomach, they can decrease muscle inflammation and

14

Out There Monthly / JUNE 2012

speed recovery. I prefer proteolytic enzymes like Wobezymes or Recoverease.

DARK FOODS: Veggies like bok choy, spinach, swiss chard and mustard greens, fruits like blueberries and pomegranate, and yes, even dark chocolate, are packed with antioxidants, which may be helpful if you are pushing your body beyond its natural limits.

SLEEP: For a type-A triathlete, sleep is often shoved to the back burner—but it is the most powerful recovery tool that exists.

Avoid digital screens in the evening, sleep in a dark and quiet room, and prioritize 7-9 hours of sleep whenever possible—and your next day’s workout will feel fantastic.

Triathlon training can turn into a daily routine of body breakdown if you’re not careful. So use these tips to ensure you don’t arrive at the start line sore and overtrained. //

I love my bike because it fits all my needs in a bicycle—from pulling a flatbed cargo trailer loaded down with 400 pounds of compost, to getting me all around town almost every day; from hitting the local trails for some light mountain biking, to fully loaded multi-week touring.

It can get the job done. Its strong oversized steel tubing and gusseted frame means it can stand up

to abuse. Rolling along on a set of 36 hole Rhino Lite rims that are laced to Deore hubs lets me fly down the trail without the worry of tacoing a wheel. The hydraulic disc brakes stop me even with 400 lbs pushing from behind. All this makes for a bike that’s not a lightweight but can handle everything I need. // //

Everyday Cyclist Inattentional Bike Blindness

Being Seen Is The Best Way To Be Safe / By Hank Greer I was riding on an arterial around 5:30 pm on a sunny day. There was no other traffic. Ahead I spotted someone slowing as he approached the intersection from my left. He looked my way and I could swear he looked

clothing that has reflective markings. Anything you do to make yourself more noticeable will help. There are inexpensive lights that can fit in your spokes.

Last, ride like you’re invisible. I’ve had quite a

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Riding to be seen in spokane. // Photo Hank Greer

right at me. Still, I was ready just in case. Sure enough, instead of coming to a full stop he accelerates and comes across the intersection on a collision course with me. I hit the brakes.

“Hey!” “Sorry, man. I didn’t see you,” he yelled as he continued on. I’m wearing a screaming hi-viz yellow jacket. He looked right at me, and he didn’t see me? How can that be?

How often do we hear of accidents where someone says, “I didn’t even see him?” Quite likely it’s because of inattentional blindness. If you’ve never heard of it, there are plenty of videos online that show how it works. One example is at http://youtu.be/IGQmdoK_ZfY (“The Monkey Business Illusion”).

How does this failure of awareness apply to those of us on the road? Simple. In an auto-centric environment, we’re conditioned by our experiences of seeing mostly vehicles. Consequently, we tend to focus on vehicles and are less likely to see bicycles.

What can you as a cyclist do to decrease your odds of being a victim to inattentional blindness? First of all, follow the rules of the road.

You want to be predictable. Give others else the same expectations that you have of them when they are on the road. When you approach a stop sign, put a foot down and wait for your turn to go. Ride with traffic instead of against the flow.

Signal your turns and stops. Obey traffic lights.

Reduce the surprises for everyone else.

Second, try to be seen. Wear bright and contrasting colors. Use front and rear lights. Wear

How often do we hear of accidents where someone says, “I didn’t even see him?” Quite likely it’s because of inattentional blindness. few close calls during my years of bike commuting, and I avoided a collision each time because I was prepared in case that other person did not see me. When someone ahead approaches the intersection from the right or the left, I expect him or her to pull out in front of me. I try to make eye contact but don’t assume that I have. If an oncoming car is in the left turn lane, I assume they’re going to turn in front of me. If a long truck passes me, I think they’re going to return to the lane too soon and cut me off. Most of the time these dangerous situations didn’t happen, but when they did I slowed, stopped, turned or just got off the road to make sure I didn’t get hit.

Even if you’re in the right, you still lose if you get hit. Nobody wants to hit you, but he/she doesn’t always see you.

In closing, let me emphasize that vehicle drivers are not the only people with an inattentional blindness problem. Everyone on the road needs to increase their awareness of who they are sharing the road with. That guy I mentioned who didn’t see me was, like me, riding a bicycle. //

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/ Out There Monthly

15

Outdoor Calendar CLIMBING (Ongoing Mondays & Wednesdays) Spider Monkeys Climbing Club. When: 5 – 7PM. Where: Wild Walls,

202 W. 2nd Ave. For kids ages 4 – 10 years. Please call ahead. Come climb and meet new friends! Info: 509-455-9596.

(June 3) Top Rope Anchors. When: 9 AM – 1 PM. Where: Mountain Gear 2002 N. Division. Take your climbing to the next level and outdoors. You’ll learn how to set up a top rope on bolts, equalize, and evaluate an anchor, plus you’ll climb on your anchors. Must have own harness, shoes and belaying system and be able to belay. $40. Info: 509-455-9596.

(June 4) Women’s Climb Night. When: 6 - 8 PM. Where: REI, 1125 N Monroe. Learn to climb in a fun, supportive atmosphere. We have all the gear you need.

Register at rei.com/Spokane. Info: 509-328-9900

(June 8) Youth Intro to Rock. When 1 – 3PM. Where:

Where: Mountain Gear 2002 N. Division. Get your child ready for climbing! The class will introduce them to climbing safety, belaying techniques and knots, all taught by a certified instructor. All equipment provided. Mountain Gear Ages 7-11. $20. Info: 509-328-9900.

(June 13 & 27) Discover Rock Class. When; 6 8 PM. Where: Mountain Gear 2002 N. Division.

Everything you need to harness up, tie in and belay with confidence. This class is for those who wish to get into climbing, as well as for parents wishing to get their young ones climbing safely $20. Info: (509) 325-9000.

(June 20) Intro to Slackline. When: 6 – 7 PM. Where:

Camp Sekani 6707 E Upriver Dr. Improve your core, strength, balance and movement for climbing or everyday life. Slacklining is the act of balancing on a narrow, flexible piece of webbing usually low to the ground. $15. Info: spokaneparks.org, 509-625-6200.

CYCLING (Ongoing) WOW Cycling Spokane. WOW is excited that Spring is here! Check our FaceBook page for upcoming rides and activities! Tailwinds to you! Info: 509-951-6366, wowcycling.com.

(Ongoing) Belles and Baskets. Whatever style your

cycle, join other Spokane women for no-drop rides, treats, and friendship. Info: 509-951-4090, facebook. com/bellesandbaskets.

(Ongoing - August 31) Coeur d’Alene Commuter Challenge. When: Anytime. Where: All throughout

Coeur d’Alene. Several local businesses have joined together to provide special discounts on selected items to bicycle commuters who pedal to participating shops and stores. Info: 208-667-8969, facebook. com/pages/Coeur-dAlene-Commuter-Challenge

(Ongoing – June 27) Wednesday Night Mountain Bike and Trail Run Series. When: 5 PM. Where: Riverside

State Park, 7-Mile Airstrip. New this year with the MTB Series, trail running! Running Courses different than the Bike Courses, new course each week.

Fun for all abilities! Info: 509-435-1304, 2g1devents. com.

(June 2) CHaFE 150. Where: Sandpoint, ID. One-day, 150 or 80-mile ride. Info: 208-290-7148, chafe150. org.

(June 3) Summer Parkways. When: Noon – 3 PM. Where: Chief Garry/Logan neighborhood. Streets

16

Out There Monthly / JUNE 2012

closed to vehicular traffic and opened up to walkers, cyclists, exercise groups, skateboards, dancers and other human-powered activity. Booths along 4-mile route. Info: summerparkways.com

(June 20) Summer Parkways. When: 6 PM - 9 PM.

Where: Manito/Comstock neighborhood. Streets closed to vehicular traffic and opened to walkers, cyclists, exercise groups, skateboards, dancers and other human-powered activity. Booths along 4-mile route. Free. Info: summerparkways.com

RUNNING (June 2) Reardan Mule Chase. When 8 AM. Where: Joe B. Johnson Field at Reardon High School. Runners kick off the day when Jack sets the pace on the course of the 5K and 10K runs early in the morning. All full entry participants receive a custom designed t-shirt.

Info: reardanmuledays.net/forms.html#Run. (June 2) Glenrose Mountain Goat Challenge. When:

Submit your event at www.outtheremonthly.com

SIXMONTHTRAININGCALENDAR CYCLING (Ongoing - August 2012) Baddlands Cooper Jones Twilight Series Races. When: Tuesday evenings

at 6 PM. Where: Cheney, Spokane, Rathdrum, Liberty Lake, Steptoe Butte. USAC Sanctioned bicycle racing. Road races and crits. A, B, C, and Wms Packs. Info: 509-456-0432, baddlands.org.

(Ongoing - August 2012) Inland Road Race Series. When: 8 AM - 2 PM. Where: Various. A

an individual or on a 2-Person Relay Team. Info: 509-326-6983, emdesports.com

(June 16) Foothills Scenic Five. When: 8 AM. Where:

(July 21) Purpleride: Spoke d’Alene. Bike ride and walk for pancreatic cancer. Spokane to Coeur d’Alene. 4, 15, 36, 57 mile bike routes. 5K walk.

Concert, raffle, picnic after. Info: 509-990-9119, purpleride.org.

WALKING/HIKING

(July 22) Gran Fondo Mt Bike-50 Miles at the Pass. 4th of July Pass-Nordic Ski Trailhead. A

(June 7) Backpacking Basics. When: 7 - 8:30 PM.

Where: REI, 1125 N Monroe. Learn what to take, how to pack and where to go from our local expert. No experience necessary! Register at rei.com/Spokane.

Info: 509-328-9900, rei.com/spokane

(June 8) Day hike - Fir Mountain. When: 5 - 7

PM. Where: West of Republic. Join Kettle Range Conservation Group for this 4-mile after-work hike that provides panoramic views of the San Poil Valley and eastern Okanogan Highlands. Info: 509-7752667, tcoleman@kettlerange.org

(June 9) Hike Hog Lake. When: 8 - 5 AM. Where:

Meet at Mountain Gear 2002 N. Division. You’ll find the desert full of migratory songbirds and the lake alive with nesting waterfowl. You might also happen across coyotes, badgers and deer and if we are lucky Hog Falls. $33. Info: spokaneparks.org, 509-6256200.

(June 10) Rich Leon Photo Walk. When: 9:30 AM.

Where: Turnbull. Join Rich Leon a local nature photographer for a free photography program and nature walk. Please bring a lunch. Rich is the author of the

(September 8) Fairhaven Runners Waterfront 15K in Bellingham. Info: 360-778-7000, cob.org/

(September 16) Scenic Half Marathon, Sandpoint, ID. Info: 208-263-2161, scenichalf.com.

(July 21) Jedermann Gran Fondo. Cheney. Ride as

When: 9 AM. Where: Turnbull. John Baumann made 19 visits into the refuge backcountry over the course of two summers, 2010-2011, to take an informal survey of the butterfly species living there. Join us for a short power point presentation in the morning at the refuge headquarters, followed by a walk to some of the public areas he surveyed so that you can see some of the butterflies that make their home at Turnbull.

Contact Louise O’Leary. Info: 509-235-4531, looeezoleary@netscape.net.

Info: 7K at Seven Bays Facebook page.

(July 14) Cool Water Bikes Poker Ride Fundraiser.

(June 3) Beaches to Boulders. When: 9 AM. Where:

(June 2) Butterfly Walk and Talk - John Baumann.

(September 1) 7K at Seven Bays. Seven Bays, WA.

services/recreation/races.

Ride/run on Centennial Trail. Draw cards to make poker hand to win prizes. Fundraiser for nonprofit bicycle shop working with youth who are homeless. Info: 509-838-8580, coolwaterbikes. org/poker-ride

Foothills Community Center, 11001 N. Forker Rd. 5-mile, 3-mile, and 1-mile options, followed by a huckleberry pancake breakfast. Info: 509-921-8928.

(August 25) Dwight Dash 2012- 5k & 10k Run. The Dwight Dash is a unique 5k and 10k urban trail run showcasing the Dwight Merkel Sports Complex! $19 early registration, $29 day of. Info: 509-625-6546, bit.ly/dwight_2012

series of road races and criteriums on fast, fun courses throughout the Inland area. Cash and merchandise prizes. Info: 509-868-8604, spokanerocketvelo.com.

8 AM. Where: Chase Middle School 4747 East 37th Ave. Spokane, WA. Heart pounding 10K with 660+ Elevation Gain. Proceeds will go to the Glenrose Community Association, Vanessa Behan Crisis Nursery and Shriners Hospital for Children. Info: 509-869-0189, mountaingoatchallenge.com.

Farragut State Park, 5k, 10k and 9 mile trail runs on one of the most beautiful courses anywhere! Part of Adventure Sports Week. Info: 208-664-0135, adventuresportsweekidaho.com

Gran Fondo Mountain Bike ride-10,17,35,50 mile distances,5 aid stations. Info: 208-667-8969, bicycleservice.com/4thJuly.

(September 8&9) Bike MS 2012. Ride the trail of

the Coeur d’ Alenes on September 8th & 9th and raise money for the Inland Northwest Chapter of the National MS Society.. Info: 509-482-2022, bikeMSnorthwest.org.

(September 9) SpokeFest. The largest bicycling event in Spokane catering to all levels. Choose from four routes. Promotes health, fitness and the great outdoors! Info: spokefest.org

RUNNING (July 17, 24 & 31) U District Summer Series. 5k and 1 mile fun run Tuesday nights. Kids are FREE! Info: 509-458-7686, kirsten@udistrictpt. com (July 21) Schweitzer Mountain Trail Run. 3.5 and

10 mile trail runs guaranteed to challenge! Info: smtrailrun.com

(August 18) Strides For Strong Bones 5k Fun Run/ Walk. Info: 509-953-9924, emdesports.com.

(September 15) Odessa Dueschesfest Fun Run. Info: 509-982-2281

(September 29) Wild Moose Chase Trail Run. Info: 509-994-0616, wildmoosechasetrailrun.com

(October 13) Sekani Trail Run 2012- 5k & 10k Run. Info: 509-625-6546, bit.ly/sekani_2012

TRIATHALON (July 21) Tiger Triathlon. The Tiger Triathlon

course takes place within the Colville National Forest and surrounding areas. 1k Swim 40k. Info: 509-684-6037, tigertri.com

(August 6) Whidbey Island Triathlon. Half mile swim in beautiful Goss Lake; 19.5 mile ride with views of Saratoga Passage; 3.8 mile run through forest trails, country roads. Info: whidbeytriathlon.com programs@whidbey.com (August 19) West Plains WunderWoman Triathlon.

The 6th Annual Sprint Distance and new this year, Olympic Distance Women’s only triathons.

Info: 509-953-9924, emdesports.com.

(September 2) Steve Braun Memorial Triathlon.

Moran State Park Orcas Island. Info: 360-3763111, info@friendsofmoran.com

MULTI-SPORT RACING

/

ADVENTURE

(August 12-18) Expedition Idaho. Kellogg, ID. 7 days, 500 miles, multi-day adventure race. Info: 208-664-0135, expeditionidahorace.com.

(August 25) North Idaho Mudfest and Family Adventure Trail Run. Info: northidahomudfest. com.

(September 15) Mountain Du. Riverside State Park Mountain Duathlon. Info: 509-326-6983, emdesports.com.//

Have an Event You Would Like to List? // Please visit www.outtheremonthly.com and click the “Submit Your Event” link. // Events MUST be sent in by the 20th of the month to be listed in the following month’s issue. Please follow the when, where format as seen in the calendar. Ongoing events need to be re-submitted each month.

Outdoor Calendar (June 16) Trail Work Party. When: 9 AM - 4 PM. Where: Near Republic, Join Kettle Range Conservation Group to help restore the historic Big Lick trail, which connects to the Kettle Crest National Scenic Trail. Info: 509-775-2667, tcoleman@ kettlerange.org.

(June 23) Day Hike - Grassy Top / Hall Mountain.

When: 9 AM - 4 PM. Where: Near Metaline Falls.

Join Kettle Range Conservation Group for this strenuous hike to Grassy Top and Hall Mountain, where wildflowers and panoramic views await. Info: 509775-2667, tcoleman@kettlerange.org

(June 30) Hike Riverside State Park. When: 9 – 12 PM. Where: Riverside State Park Bowl & Pitcher Parking Lot. Embark on an adventure as we explore Riverside State Park. See towering rock formations, luscious vegetation, amazing wildlife, Indian Painted Rocks and more! $9. Info: spokaneparks.org 509625-6200.

(June 30) Day Hike - Clackamas Mountain. When: 9

AM - 4 PM. Where: Near Republic. Join Kettle Range Conservation Group for this moderate 10-mile loop hike through sagebrush and ponderosa parkland.

Chances are good of spotting owls and woodpeckers.

Info: 509-775-2667, tcoleman@kettlerange.org

TRIATHLONS (June 2) Farragut International and Sprint Triathlon.

When: Noon. Where: Farragut State Park. Olympic and Sprint distance tri and duathlon on one of the most scenic courses you will ever find! Info: 208-6640135, adventuresportsweekidaho.com

(June 2) Farragut Kid’s Triathlon. When: 10 AM. Where: Farragut State Park, Perfect tri for the youngest racers age 5 - 12! Part of Adventure Sports Week and the Farragut International Tri! Info: 208-6640135. adventuresportsweekidaho.com.

(June 18) Triathlon training for women. When: 6-8pm: Mondays. Where: Witter pool in Mission Park. 8 weeks of triathlon training for all abilities!

Instruction for your first or fastest triathlon! Info: galsgetgoing.com.

ADVENTURE RACING / MULTISPORT (June 19) NIC Adventure Race. The 8th Annual NIChallenge will continue to start and finish at the same time allowing racers to optain as many checkpoints as they can in the time provided. New racers may choose to attain only the “easy” checkpoints while the seasoned vets will find out just how “tough” they really are. Total Race Time: 5 hours. Activities/ Distances: Trail Run: 1 – 8 miles, Mt. Bike: 6 – 20 miles, Paddle: 0.5 – 5 miles, Special Challenges: along the way. Info: nic.edu/op

PADDLING / RIVER SPORTS (June 4, 6, & 8 or June 18, 20 & 22) Introduction to Kayak. When: 6 - 8 PM. Where: Whitter Aquatics

242-8699, flow-adventures.com.

(June 9) Recreational Kayaking. When: 10 – Noon.

Mt. Gear 2002 N. Division. We will teach you how to get into your boat and to your destination with as little stress as possible. Class covers boat types, basic and some advanced strokes, appropriate clothing, safety, gear, dry storage, and rigging. $30. Info: 509328-9900.

(June 9) Tour Kayaking. When: 1 – 5 PM. Mt. Gear

2002 N. Division. Take your paddling to the next level with this intro to boat-handling skills. Class covers personal and safety gear, kayak design, getting in and out of your boat, paddles and strokes, bracing, stopping and sweeps, wet exit, self and tandem rescue. $50.

Info: 509-328-9900.

(June 11, 13 & 15) Intro to Flat Water Kayaking.

When: 6 - 8 PM. Where: Fish Lake. Learn the basic skills for flatwater kayaking in a controlled environment. Strokes, wet exit and maneuvering the boat will be taught. Cost: $73. Info: 509-242-8699, flowadventures.com

(June 12 & 14) Intermediate WW Kayaking. When: 6-8 PM. Where: Sullivan Park Put-In Upper Parking Lot. Join us on moving water. We will be learning the basic boat maneuvering skills to navigate on moving water.

Must Pre Register. Cost: $69. Info: 509-242-8699, flow-adventures.com

(June 15) Friday Night Float. When: 5 PM. Where:

Northern Lights Brewery. We will shuttle you from Northern Lights Brewery for some rafting and upon our return please join us inside. Cost: $35. Info: 509242-8699

(June 16) Canoe the Little Spokane River. When: 7 -

11 AM. Where: Riverside State Park Bowl & Pitcher Parking Lot. Enjoy the quietness and beauty of the morning sun, extraordinary scenery and wildlife.

Discovery Parking Pass Required. $29. Info: spokaneparks.org, 509-625-6200.

(June 19) Canoe & Kayak Demo. When: 5:30 – 7:30 PM. Spokane River Boulder Beach. Whether you’re a new boater or want to take your paddling to the next level, come try the latest in kayaking and canoeing with Mountain Gear’s free demos. Conveniently located at the Spokane River’s Boulder Beach, these demos are a great opportunity to try new boat designs.

Info: 509-325-9000.

(June 19 & 21) Whitewater Kayaking. When: 6-8PM. Where: Barker Bridge Put-In. Join us on the class II section of the Spokane river. You will learn the basics of maneuvering whitewater rapids. Equipment provided.

Cost: $69. Info: 509-242-8699, flow-adventures.com

(June 20) Basic Canoeing. When: 5:30 – 9 PM. Location: Call for specifics. This class is designed to get you into your canoe and to your destination with as little effort and stress as possible. Class covers boat types, basic and some advanced strokes, appropriate clothing combinations, safety for both self and others, paddles, storage and rigging. $30. Info: 509325-9000.

(June 27) Roll Clinic. When: 6 - 8 PM. Where: Whitter

Center. Come learn proper techniques for paddling.

We will teach you the basics for kayaking in the safety of a pool. Cost: $69. Info: 509-242-8699, flowadventures.com

Aquatics Center. Learn the proper techniques for rolling your whitewater or touring kayak. Equipment provided. Cost: $37. Info: 509-242-8699, flow-adventures. com.

(June 8) Friday Night Float. When: 5 PM. Where:

(June 29) Friday Night Float. When: 5 PM. Where:

Field House Pizza. We will shuttle you to the river from Field House Pizza and bring you back after rafting so you can join us inside. Cost: $35. Info: 509-

Flying Goat. Flying Goat is the launch and landing point for this fun adventure rafting on the Spokane River. Meet us at the Flying Goat. Cost: $35. Info: 509-

242-8699, flow-adventures.com

(June 30) Canoe Classic When: 9 am/race 11 AM.

Where: Spokane River – Corbin Park. The Spokane River Canoe Classic has evolved into a great family event for all-ages and abilities. With a 6-mile “Citizens” course for casual paddlers and a 13-mile “Marathon” course for those interested in testing their endurance. FREE post-race BBQ for participants. Late registration is $25. Info: 509-325-9000

YOGA (June 25 - Aug 3) Iyengar yoga for beginners. When:

Mon 9:30 AM, Tues & Thurs at 6 PM. Where: Sunflower Yoga, Learn the various practices of Iyengar yoga to gain improved flexibility, strength, balance and sports performance. Gentle and intermediate classes also offered. Info: 509-535-7369, sunfloweryoga.net.

EVENTS/MOVIES/MISC… (June 7 & 9) Fishing 101. When: 7th @ 6 – 9 PM. 9th

@ 8 AM – Noon. Where: 7th @ 6116 N. Market St. Spokane. 9th @ Bunkers Resort on Williams Lake. In preparation for Free Fishing Weekend,, this class is being offered with both classroom and on-the-water time, WDFW staff and INWC volunteers will teach basic fishing equipment, methods, where and when to go fishing for what kinds of fish, even how to clean and cook a catch. $10. Info: teamspokane@dfw.wa.gov, 509-892-1001.

(June 9) First Annual Sprague Lake Trout Derby.

When: 6 AM – 6 PM. Where: Sprague Lake Resort Access Road. This is the Washington State Free Fishing Weekend, so no anglers will need a license. Fourteen inch and larger trout are not uncommon, so bring the right gear! The entry fee is $7 for adults and $5 for anglers 16 years old and younger. Info: 509-259-7060, 509-257-2332.

(June 14) Camping Basics. When: 7 - 8:30 PM. Where: REI, 1125 N Monroe. Get the tools you need to go camping. Our REI expert will explain gear, technique and where to go. Info: 509-328-9900, rei.com/spokane (June 18 - 31) Adventure Day Camp. When: 8:30 AM - 4:30 PM. Where: Riverside State Park - Bowl and Pitcher. Youth day camp focusing on outdoor adventure. Each week has a different theme: Climbing, Water, Biking, Survival. Ages 8-13. Info: 509-6256200, spokaneparks.org (June 22, and June 30) Open House. When: 10 AM - 3 PM. Where: West Valley Outdoor Learning Center.

Come take a tour, make an outdoor craft or two and learn something new! Info: 509-340-1028, olc.wvsd. org

(June 24) Riverside State Park Foundation Open House. When 10 AM – 3 PM. Where: Various Locations. Mark your calendars for a day of outdoor fun with friends and family, sampling all the recreational opportunities offered at Riverside State Park.

Info: www.riversidestatepark.org.

(June 25 - August 24) Mobius Summer Camps. When:

All Day. Mobius Kids Children’s Museum and Mobius Science Center. Get Slimed! Fly an airplane! Launch a catapult! Discover while you play.

OUTDOOR JUNE 2012 CALENDAR

book, Nature Exploring in Eastern Washington and North Idaho and the co-author of the Spokane Trail Guides. Info: richleonphotos@aol.com.

(June 29) Over the Edge. When: 9 AM - 5 PM.

Where: 601 West Riverside Ave. Take your support of Special Olympics Washington to new heights by collecting pledges in exchange for the opportunity to rappel from downtown Spokane’s tallest. Info: (509) 299-7117, otespokane2012.kintera.org. // JUNE 2012

/ Out There Monthly

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ATriathlon Changed My Life CAN ANYONE TRY A TRI?

Clockwise from top left: Anna Brown transitions from the swim to the bike in a recent triathlon. // Photo courtesy of Anna Brown. , Pam Waco at the finish line. // Photo Courtesy Pam Waco.

John Martinek of Team Blaze. // Photo courtesy of John Martinek.

Andy Billig on the bike in the 2004 Coeur d’Alene IronMan. // Photo courtesy Andy Billig.

Pam Waco in the Water. // John Martinek with a friend and coach Scott Roy (right) at the Grand Columbian. //

18

Out There Monthly / JUNE 2012

BY: ERIKA PRINS

At 200 pounds, with a new baby, Anna Brown was unhappy. She had just graduated with her Master’s degree and had been teaching at a community college, but now she was spending the bulk of her time at home. // “I never expected to be a stay-at-home mom,” she says. She had struggled with her weight since graduating high school. A family history of obesity and diabetes loomed before her.

“We were taught that no matter what weight you were, you were always beautiful,” she says, “But that doesn’t mean you were healthy.”

She feared that if she didn’t change her own lifestyle, her daughter would also struggle with her weight.

“I was just sitting at home with my daughter one day and I was like, this is not who I want to be—this 200-plus pound woman,” she says. “I really wanted to be healthy with my daughter.”

And so, she began to walk—to the grocery store, to the coffee shop—wherever she could get with a pair of sneakers and a stroller. Her weight immediately began to drop.

Brown’s husband, Eli, had begun to compete in sprint and Olympic distance triathlons. Anna was losing weight and interested in competing, but it just felt out of reach. “Since I got out of high school, I haven’t been athletic, so I was like, ‘No way’,” she says.

Standing along the course and cheering on her husband, Brown saw how many women, of all shapes and sizes, were competing.

“Well, if those women can do it, I can do it,” she thought. She signed up for the Valley Girl womenonly sprint distance triathlon at Liberty Lake.

Training would be a challenge—after all, her husband also needed to fit in training runs, swims and rides, and they had a baby—so Brown committed to a laid-back three- or four-day per week schedule.

“I just needed something I could do in the morning while my husband and daughter were asleep,” she says. Although she had to sacrifice an hour or more of sleep each day, her energy level increased. “I traded sleep hours for workout hours and I’m happier and healthier for it,” she says.

The Browns found ways to mitigate the costs: shopping discounts at the end of the season, for example, and using items for several seasons rather than trying to keep up with the latest gear.

They purchased USA Triathlon (USAT) memberships, which cost them each $45 per year but help save $10 per race registration for USAT certified races.

Bikes are often the most expensive piece of gear a triathlete owns, but sprint and Olympic distance races don’t require a fancy road bike—just a bike that fits right and is comfortable and reliable.

“We don’t train with the gels all the time because I don’t think they’re necessary when you’re going for a six-mile run,” she says. “In a sprint triathlon, you really don’t need anything but water.”

Starting with their 1996 debut in the Olympic Games in Atlanta, triathlons have increased in popularity. Races include three legs—a swim, a bicycle ride and a run—and vary in length from “sprint” to “ultra” distance.

The shortest common triathlon distance is a “sprint,” comprised of nearly a half-mile swim, 12-mile ride and 3.1-mile run. The longest is an ultra distance triathlon: a 2.4 mile swim, 118-mile ride and a 26.2-mile marathon run. Two intermediate distances—“Olympic” and half ”—both sit near the halfway point of the ultra distance race.

Andy Billig, 3rd district State Representative and Senior Advisor at the Spokane Indians Baseball team, completed an Ironman in 2004.

“I really liked the way triathlon training made

me feel because it’s all cross-training, which is especially healthy,” says Billig. An endurance runner, he took interest in triathlons after watching a friend compete in Coeur d’Alene’s first Ironman race. “I think a lot of times when you train, it can get boring to do the same training over and over, and so I think triathlons are more interesting.”

Billig had a young daughter and a full-time job, so training was a balancing act.

“I knew I wasn’t going to win the Ironman,” he says with a chuckle. “So, my goal was to finish with a smile, while it was daylight.”

Making a goal attainable alongside other priorities in his life, Billig was able to scale back on some training days without stressing about what

isher. “If you saw me on the street, you wouldn’t say, ‘Oh, there goes an Ironman’.”

But she is—and when she’s not participating in triathlons, she runs marathons to keep in shape.

When Waco first began to tell people she had finished an Ironman, they did not believe her. Now she carries her medal in her purse as proof on just such occasions.

Participating in competitive athletics is a welcome change from Waco’s conservative upbringing, during which doing so was discouraged. “It wasn’t lady-like for girls to do sports. We did a little volleyball in ankle-length skirts, but we didn’t do any competitive sports,” she says.

Waco says she only competes with herself, not

she doubted.

“It’s so psychological that day, especially in the swim. You’ve done your training, so you know you can do that distance, but it’s doing that distance with 2,000 people,” she says. “It’s terrifying.”

When she competed in the 2007 Coeur d’Alene Ironman, Waco paused to come up for air, only to have people swim over and underneath her in the chaos. She says competitors leave the water with bloody noses and other injuries sustained from the mass of moving bodies.

Last year, she was caught in a whirlpool. “I was crying, I was terrified, I was calling for the kayak,” she says. “I thought, okay, the race is over.”

Then, she spotted another trapped racer diving

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“I’d see people of all shapes and sizes and ages, and I’m like, wow, this can be done if you train,” she says, “and I thought, yeah, I can do that.”

----------------------------------------------------------------------------------------------------that meant for his race day performance. “Because I knew I wasn’t in it to win the thing, I kept a balance. A balance of training and my family—and that probably meant that I didn’t go quite as fast as I could have,” he says. “Doing it that way made it a healthier experience for me.”

Balance or no balance, training for an Ironman requires immense dedication. “It took me three months to get into the shape where I could do the first week of training in my triathlon program,” says Billig. On the most difficult training days, he would picture crossing the finish line, imagining how rewarding that achievement would feel.

On race day, when he rounded the corner to the final stretch toward the finish line, his daughter, Bella, stood waiting for him. She grabbed her father’s hand and ran the last 100 yards alongside him, and they crossed the finish line together.

“It was exactly as I visualized in my training,” says Billig.

That tool for perseverance has taken Billig far beyond the Ironman finish line. Six years later, he entered a race for political office. “During my campaign, on some of those grueling days, I would visualize election night—and winning on election night,” he says.

Women’s triathlon participation has grown at an even higher rate than overall participation. In the last twelve years, female USAT membership has risen from only 27 percent to over 38 percent.

“Factors leading to this growth are society’s acceptance of ‘active’ women, women feeling more comfortable living an active lifestyle, the growth of women’s-only events like the Danskin and Trek Triathlon Series, and races focusing on charity involvement and fundraising,” according to USAT research.

Like Anna Brown, Pam Waco—co-owner of Spokane Discount—was surprised to see such a diversity of race participants when she stood cheering on her husband at a triathlon.

“I’d see people of all shapes and sizes and ages, and I’m like, wow, this can be done if you train,” she says, “and I thought, yeah, I can do that.”

Waco says her physique is not one that people would generally expect of a multiple Ironman fin-

sweating it if other racers pass her as she progresses at her deliberate pace. The opponent? Her own fears.

She hadn’t learned to swim as a child, so she went to the YMCA to learn at age 43. When that felt insufficient, she signed up for private lessons.

Even so, the swim was the only portion of the race

underwater and coming out on the other side. She took a deep breath and did the same, then kept on swimming.

“You just say, ‘you know what, I belong here. I deserve this. I own it, and I am going to fight my way through if I have to’,” she says. “I had to get tough in the water this year.”

Vintage Audio Gear • Clothes • Hats • Records | 2611 N. Monroe • 509-326-4842 JUNE 2012

/ Out There Monthly

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What the triathletes say…

ANNA BROWN On conquering the swim: “You’re not going to win the race in the water. No one’s so fast that they’re going to win the race in the water.”

On the cost of competing: “There are really affordable ways to do it. You wait until the end of the year to get your gear. You make your gear last. You don’t even need a nice bike, you need a road bike that’s not going to fall apart on you. You can often build your own bike.”

On being a triathlon mom: “Now that I’m healthier, I have more energy. When I am in shape, I’m happier. I have more energy for [my daughter].”

John Martinek crosses the finish line. // Photo courtesy John Martinek.

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On getting—and staying—healthy: “If you want to ‘do’ healthy, you have to love it, or you’re not going to stick to it. You just have to find out what works for your body and you have to love it. And you know what? You have to love yourself.”

a smile. “How would that look?”

Together, they embarked on training, starting with cycling experience but virtually none in running or swimming.

“It was a two-year process to get trained up,” says Mims. A year in, they signed up for their first marathon.

“Running was just horrible for me,” he says. On their first 12-mile run, his knee started hurting after the first few miles. “We stopped at [a] stop

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On mental endurance: “I learned the skill of visualizing—visualizing what you want to achieve and then working toward realizing that visualization. During my [political] campaign, on some of those grueling days, I would visualize election night and winning on election night.

John Martinek, board member of local triathlon training club Team Blaze, sits with a letter from his son in front of him. A recent military school graduate, his son writes that Martinek was always there for him—for bike rides and swims together— and how proud he was on the day his father completed the Ironman.

Now it is Martinek’s turn to be proud: His son now competes in triathlons himself, and he’s finishing close to the top.

“I traded sleep hours for workout hours and I’m happier and healthier for it.”

------------------------------------------------------------------Belonging to Team Blaze has helped Martinek to make triathlon training a family activity. His wife, Kelly, who also participates in triathlons, can find her pace group while he trains with his.

“There are enough members in your club that you’ll find someone who’s at your level that you can work out with,” he says.

Training with his family members—and training early in the morning before they wake up—are two ways Martinek has balanced having five kids with his triathlon hobby. “When people ask me about doing the Ironman, one of the first things I ask them is, ‘Do you have family support?’ Because if you don’t have it, it won’t work,” he says.

For Martinek, training for triathlons has strengthened those connections with his kids, helping him to keep off extra weight that was contributing to a back injury and allowing him to participate in an active lifestyle with them.

“I’m not limited to, you know, being a sideline person, watching. I’m an active member of that process of being able to do it with my kids,” he says. “It’s fun to be able to still hang out with your kids and say, ‘Yep, I can do that. Let’s go,’ and not have to say, ‘how was the ride?’ I know how the ride was. I was there.”

People seem to remember exactly who inspired them to compete in their first marathon. For Marc Mims, it was his wife, Jenny, who had decided to take on the challenge despite a lifelong fear of swimming.

“I basically said, ‘If my wife is going to do an Ironman, I can’t not do an Ironman,” he says with 20

Out There Monthly / JUNE 2012

light, and when we started up again, I just hobbled across the street.” He had injured his iliotibial band, and the injury persisted on race day.

Even though he kept a faster pace than his wife had, Mims had to stop running completely at Mile 12. “She caught up with me around mile 20 and we just walked it.”

In order to let his injury heal, Mims avoided long runs for the remainder of his training. It was 97 degrees on Ironman race day, and he had one clear objective: to begin the marathon run—the last leg of the race—uninjured.

He finished the swim and the bike ride fast— fast enough to buy him time to take the running portion easy and still finish in less than 12 hours.

Mims doesn’t think he’ll do another Ironman.

“It was absolutely enjoyable, and it’s probably my proudest achievement in my life,” he says, “but there are other things I would like to do.”

His current endeavor is mountain biking. Last year, he competed in the Cascade Cream Puff, a 100-mile trek requiring participants to climb 18,000 feet.

“Before, I would have questioned whether I was capable and I would have thought [that] people who do these things are some special class of people,” says Mims.

“A lot of people, when they talk about Ironman, it’s this out-of-reach achievement. And they think that only people who are these super athletes can finish it—but it’s not true,” says Mims. “Absolutely anyone, if you can do the training, you can finish it.” //

MARC MIMS On family support: “When I crossed the finish line, [my son] and my wife were there to catch me [and] hang the medal on. It was a huge lifetime achievement for me.”

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ANDY BILLIG

On setting realistic goals: “I knew I wasn’t going to win the Ironman. So my goal was to finish with a smile, while it was daylight.”

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PAM WACO On choosing the Ironman: “My thinking on that was, ‘What if I did a half [Ironman] and it was so hard and overwhelming that I’d think I can never do a full?”

On camaraderie: “I love training with girlfriends. We have trained through rainstorms and hailstorms and thunderstorms and blizzards. It’s the buddy system.”

On setting realistic goals: “When I turned 50, my goal was to finish vertical, not horizontal; not peeing, slurring or drooling.”

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JOHN MARTINEK On joining a triathlon club: “In the process of exercising, I lost 30 pounds and really became part of a community that’s really healthy.”

On family support: “When people ask me about doing the Ironman, one of the first things I ask them is, ‘Do you have family support?’ Because if you don’t have it, it won’t work.”

On morning workouts: “When I get to work, it’s not like my blood is just starting to kind of get going. Man, it is moving by the time I get to work.” //

Photo of the Month

Ann Kienholz Jurcevich

“Common Egret at Soda Lake, WA, May 2012.” Send your 3 meg. or less, hi-res (200+ dpi) submission with caption to editor@outtheremonthly.com. Best photos entries will be picked for upcoming issues.

®

The 28th Year !!

July 29th, 2012

Roadtrip DJ: June

Win this.

(Since 1936)

Enter at www.kaniksufamily.com Questions-phone (509) 327-6833 (327-NUDE) BBFR5K@gmail.com

Steve Faust

I enjoy most any musical genre if sincerely performed. While that eliminates LFMAO, it’s hard to pick five songs from the thousand or so CDs and albums in my collection. I’d rather listen to the whole albums! Anyways, here are some songs to harmonize with your next float down the Spokane River.

“Rocks Off” / Rolling Stones / Exile on Main Street Rocks in the river. Tumbling dice. One of the all-time great rock albums, this one just keeps me happy.

“Midnight on the Water” / David Bromberg Band / Midnight on the Water At times serenely beautiful, then fast flowing and fun, always exuberant. Like rafting, I loved this in college; love it today.

“Having A Party” / Sam Cooke / Best of (RCA 1965).

It’s a sunny day. Time to pull in at the big eddy for some bbq and brews. Any aspiring singer should listen to Sam Cooke.

“River” / Herbie Hancock / River: the Joni Letters With Herbie at the tiller, the familiar tune cascades and meanders, pooling in the languid vocals of Corrine Bailey Rae. The album is a tributary to Joni Mitchell’s own, reverential “Mingus”.

“Ripple” / Grateful Dead / American Beauty After a thrilling run through the Bowl & Pitcher and Devil’s Toenail, we take out at Plese Flats. As night falls, I snuggle up in the familiar comfort of this gem of American folk music. //

Kaniksu Ranch Family Nudist Park

SPIband that can carry small things such as your key, wedding band, or credit card when you are headed to the park for a run, the gym or even Yoga Class.

Photo of the Month

Event Week/Weekend Special Rates Camp, RV, Rooms Dance, Dine, Swim, Volleyball Hot tub, Sauna, Kid’s Playground Sanctioned by USA Track and Field

You’ve always wanted to!

Send your outdoor photo, 3 meg or less, with caption to editor@outtheremonthly.com.

Deadline for July 6/15/12. Winner gets a black SPIband.

Congratulations to Ann Kienholz Jurcevich, who won May’s photo of the month and receives TrueBody Facial Soap. No purchase necessary. Void where prohibited. By entering the contest you grant non-exclusive rights to Out There Monthly to publish your photo in our Photo of the Month feature.

JUNE 2012

/ Out There Monthly

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Last Page

Heart rate training made easy

New Devices Make It Easy To Track Your Workout Online / By John Speare I ride my bike pretty much every day of the year. I ride recreationally as well, and I do one or two races or events a year on my bike. I’ve always been curious how many miles a year I ride. How many calories do I burn? How much elevation do I climb?

Before the New Year, I decided to figure out a way to track this stuff. At one point, I had a computer on one of my bikes, but it didn’t provide elevation or heart rate. And it was just too much of a pain to move around to different bikes. Also, I never was good about logging the rides. So I needed something that I could wear.

In November, I purchased a super-watch. It’s a Garmin Forerunner 110. The watch has a GPS radio in it and it communicates to a heart rate monitor, which straps to my chest.

I’ve had a couple GPS units in the past, and I’ve also used a heart-rate monitor. But having these two functions in a single unit that can live on my wrist is great. I’m also really impressed with the online software that Garmin provides for storing and analyzing the data that this watch gathers.

The watch is super basic. Unlike most GPS units, you cannot load maps on it for navigation.

It’s really just a little record-keeper—and a superaccurate and highly competent one at that. So before I ride, I strap on the heart rate monitor and then press a button on the watch to tell it to find satellites. It can take up to a minute to find all the satellites, but I’m patient. Think of it: this little unit on my wrist is establishing communication with at least four satellites in geostationary orbit 12,000 miles away. That’s worth waiting for. Once the watch “locks on” to satellites, I click “go,” and that’s it. I ride.

When I’m done, I click “stop.” The watch automatically saves the data until you plug it into your computer.

The watch comes with a USB data cable that clips onto contact points on the watch. It’s a tad fussy at first, but once you get the hang of it, uploads are pretty quick. On a Windows computer you have to download an ActiveX control to make uploads work. Garmin supports the watch on Apples, which also requires free software to enable data upload. Linux users typically run a Windows virtual machine to make it all work.

To upload, navigate to the Garmin Connect

page, create an account, and then upload your data. Part of creating your account is specifying your activity class, weight and height so that the heart rate data can be customized for you.

After you upload your activity data, you can categorize it according to activity (running, biking, etc.) and type (recreation, training, transportation, etc.). The activity is displayed in Garmin with a summary, map, details and graphs showing heart rate, elevation and timing. To see an example, here’s a link to a ride I did recently—http:// bit.ly/LCgAOb. You can totally nerd out and drill into all of this data. I like to look at where I peg my heart rate on specific climbs and compare that to other days.

Next time I climb that hill, I can lean in earlier or wait longer to see how long I can maintain a specific heart rate.

You can share all of this data with friends by “unlocking” the activity and making it public, but by default, all of your activities are only visible to you when you are logged into Garmin.

“I’ve found a couple new bike trails by searching mountain bike activities that other Garmin users in the area have made public.

A lot of people make their activities public— but otherwise hide their identities. This enables another cool feature that lets you look at other rides, walks or runs that people in your area are doing. You can see all the activities within the scope of a given area on a map and you can filter out activity types. I’ve found a couple new bike trails by searching mountain bike activities that other Garmin users in the area have made public.

Since the Garmin site stores all of your activities, it is able to generate reports. You can create a report by filtering according to a specific

Garmin Forerunner 110 comes in black (shown) and Gray // Photo Courtesy of garmin.

time period and activity. So if I want to know how many commute miles I’ve ridden so far this year, I can scope a report to all activities of type, “Transportation,” since Jan 1.

A report is returned: I’ve ridden 813 miles, climbed 69,727 feet, and burned 73,405 calories!

Now what? The question that many “just ride” or “just run” people are asking is “why?” There are a few different answers to this question.

• Easy answer: for the trainers, racers, triathletes and other competitive types, the benefit here should be obvious. Keep in mind, on the bike side of things anyway, that counting miles can only be so interesting. Sixty miles of Centennial Trail flat-landing is not a very interesting GPS scenario. However, comparing heart-rate and speed on monster climbing training rides can be

really interesting.

• The data nerd answer: there are some people who are just wired in such a way that they must measure, compare and analyze any quantifiable activity. They’re not learning anything new from reading this article.

• The obvious answer: 73,000 calories equates to about 240 beers. Bam! If that last one doesn’t sell you on this deal, then you’re a true purist and I sort of envy you.

But for the rest of us, it’s nice to know there’s a $200 device you can wear on your wrist that provides you with the data you need to drink beers guilt-free. //

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