Orthopedics & Sports Medicine
WHERE TO GO TO
Get Back in the Race. The Orthopedic/Sports Medicine Rehabilitation Services at Sierra Vista Regional Health Center will keep you moving and staying active at any age. It doesn’t matter whether you are a high school athlete, a middle-aged tennis player or a bull-ridin’ cowboy, play enough sports and sooner or later you’ll suffer an injury. That’s where we come in. The Rehabilitation Services at SVRHC is the smart, convenient choice for taking care of every bone, joint and muscle in your body. We’ve got it all – everything you need to get back on your feet and back in the game.
Call 520-417-4560 for Rehabilitation Services. 2151 S. HWY 92, Suite 106, Sierra Vista, AZ 85635
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The Journey Essay:
y r e v o c e R o t y e n r u o J By V. Jane Kattapong
Post-Op Day One. I can’t run, I can’t swim and I can’t bike. But I can walk. I walk slowly, arm immobilized in a sling, woozy after yesterday’s lumpectomy. I'm on a journey to recovery. Recovery means I have to keep moving in whatever way I’m able. I’m walking the twisting desert road through my west-side neighborhood leading from the Tucson Mountains to the nearest coffee shop. The only goal I focus on is extra hot coffee at the end of the road. I’ve got to make it there to get my venti cup of decaf, a non-fat, marble mocha macchiato. Beyond that cup is a realm of uncertainties that I cannot control. One thing that I can do is keep my feet moving to reach that java. Each step brings me closer. It started two months earlier, with a routine mammogram. I’d almost cancelled it. I was low risk. After all, hadn’t I nursed four babies for a total of more than 10 years? Eventually, I took the test and there it was: suspicious calcifications on my mammogram, followed by a biopsy showing ductal carcinoma in situ. In the past year my marathon training had been curtailed by: plantar fasciitis, a child’s broken arm, a draining divorce and now this!? Inconceivable! To top it off, a pre-operative MRI showed a thoracic aorta aneurysm. My oldest son was about to start college, and needed me to go to orientation with him. I was the one my children turned to when they needed help. I didn’t have time for health issues. Of course, I had no choice and so I had that lumpectomy, and began cultivating my return to physical health. Perhaps, in reality, it all started in 2008. I’d been a runner since college and felt comfortable on a bike. I’d never been much of a swimmer, barely making it one length of a pool. But I decided that if I ever was to complete a triathlon, now was the time. So I began working on my swimming, training for the Blue Water Triathlon in Parker, Ariz. In the beginning I was happy to be able to complete a single lap without feeling out of breath. Training, sandwiched in between kids’ carpools, and my workday, was slow going. But eventually I worked up to swimming half a mile in the pool, and then a mile, without stopping. I felt empowered … until I tried swimming in Patagonia Lake. Outside the controlled safety of a pool, I realized halfway across the lake that without the security of seeing lane lines below me and knowing that I could stop and stand up if I needed to, I had open-water anxiety. Hyper-ventilating, I had to turn back to shore. Over the next couple months I struggled with this fear. I asked for advice from those experienced in triathlons. I also practiced September/October 2013
relaxation techniques and obtained corrective lens goggles. My triathlon arrived. When I stepped into the Colorado River as the gun went off, I wasn’t sure I’d make it to the other side and back. But one stroke, one kick, one breath at time, I pushed through to complete the swim, and finished my first triathlon. Feeling buoyed by overcoming my open-water issues, I decided to train for the Phoenix Rock 'n' Roll Marathon. Training had gone well until the month before the marathon, when I developed bilateral iliotibial band syndrome. My knees became so pained that I could only limp from place to place. I tried applying heat, ice packs, stretching, massage, physical therapy, menthol patches, anything and everything to get me to the finish line. Race day arrived. Once again, I started the race unsure if I had it in me to finish, but I was determined to give it my best try. At the starting line the adrenaline kicked in and I was able to run about 25 percent of the race, walk about 50 percent and hobble the rest of the way. Nothing in my life, not even the wrenching contractions of natural childbirth with my first baby, prepared me for the pain of those last few miles. But it was about taking one more step, then another, then another. I made it! Never mind that the race closed soon after I crossed the line, I was thrilled to have completed it. Once I crossed the finish line, however, I knew that next time would be better. And, it was. I rehabbed my knees, and went on to run 10 more full and/or half marathons. Then my feet started hurting from plantar fasciitis. After again going through the rehab process, I was knocked back by that mammogram. Then I had a lumpectomy. So I walked. At first it was only one or two miles on flat ground. Then, I ramped it up to more miles on steeper terrain. By the end of the first week I started walking Tumamoc Hill, not once but twice. I started running again in slow short runs. Within a few weeks my shoulder soreness from the surgery had subsided. I added swimming and cycling to the routine. It was all about movement. I underwent a cardiac evaluation, and learned that while I might need surgery for the aortic aneurysm at some point in the next decade or two, nothing needed to be done other than yearly evaluations. So, I swam and biked more. I danced. I hiked. It was about being active. Defying Southern Arizona's June heat my daughter and I hiked at Catalina State Park. After scrambling down to Romero Pools, I attempted to grasp a
The author hiking the midwestern prairie. Voth Locher Photo boulder to get back to the trail. My grip loosened, and I fell backwards off one boulder to the boulder below. Before I crashed on the hard rock, my health issues flashed before me. My inner voice says: “No way, I can’t have a broken leg or spinal cord injury now, too!” I hit the hard rock, and felt the pain of impact on my arm, leg and behind. After recovering, I gingerly moved my arms and legs. I had some abrasions, nasty bruises and was bleeding a little, but everything still worked. I could still walk (more like limp). Climbing the trail’s switchbacks was dicey, but I made it back to the trailhead. Summer vacation has arrived. I took my kids to visit family in the Chicago area. Morning thunderstorms - and my hiking injuries - precluded running while
I was there, so I took to walking through the prairie in the afternoons. The Morton Arboretum or an un-incorporated area along the Illinois/Wisconsin border were always favorite walking spots. My body was recovering, and I started moving a little faster again. In this journey with the body I inhabit, I’ve learned that if I can’t bike, I can swim and if I can’t swim, I can run. If I can’t run, I can walk. And if I can’t walk, I can hobble. If I can hobble, I can dance. I cherish that movement. As long as I keep moving, my body can do what it is designed to do. Thankfully, my follow-up mammogram was clean. I’m running again. There is always another journey. And with it another recovery, of course. The next cup of coffee and the next endurance event is just ahead.
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Imposter Foods That Fool
How To Avoid Foods That Sound Healthy But Are Not By Christy Wilson, R.D. As I walk through the grocery store with my kids, they periodically grab items off of the shelves and ask, “Can we get this?” My daughter clutches onto the brightly colored, boldly printed, cartoon-character covered packages while my label-reading son coaxes me with “it says here it’s high in vitamin C!” To their disappointment, the character shaped gummy “fruit” snacks did not make it into our shopping cart. The food marketing business is rather sly because they aim to sell their products by capturing our attention, at times to the point of deception. Savvy food marketers know what makes us (and our kids) tick. Tapping into our concerns about our health, the environment, food safety and purity, they label products with phrases like “all natural,” “calorie-burning” and “made with whole grains” that make us feel good about what we’re buying.
Unfortunately, some of the world’s largest and most influential food companies (often referred to simply as “Big Food”) are typically using these deceptive marketing tactics to sell more products … and it is working. Here is a list of foods I’ve found at my local market that are examples of having misleading claims. Don’t be fooled by these imposter foods: 1. Vegetable Pastas and Wraps. We all know vegetables are healthy, but a sprinkle of dehydrated vegetables mixed into enriched pasta or wrap ingredients does not make it a healthy food. Take a look at the list of ingredients (in descending order by weight) and you may have a hard time finding vegetables in these products. A 12-ounce bag Al Dente Spinach Fettuccini lists “vegetable powder” (representing spinach) dead last. The only trace of spinach in Mission’s Garden Spinach Wraps is “spinach powder seasoning,” which is
listed among other seasonings like onion powder, salt and garlic powder. Just because a food is flavored with vegetables doesn’t mean it bears the quality and nutritional benefits of eating the real thing. If you’re in the mood for pasta or a wrap, choose 100 percent whole grain varieties and add fresh, roasted or steamed vegetables like spinach, tomato, onion and zucchini. This combination of whole grains and whole vegetables will give you hearthealthy fiber, vitamins and antioxidants like vitamins A and C. 2. Granola. It sounds like it would make for a healthy breakfast or a satisfying snack. After all, granola (and granola bars) is made with oats and they’re associated with lowering cholesterol and heart health. The problem with most commercially prepared granolas lies with the ingredients accompanying the oats like heavy doses of sugar (often in the form of corn syrup and/or molasses) and oil. Add in a sprinkle of sweetened dried fruit and salted nuts and seeds and you have a dense food (with plenty of calories). It’s not uncommon to see junk food granolas with chocolate and sugary candies in the mix that further hike up the sugar and fat content. The typical serving size listed for granola is a quarter-cup (or four tablespoons). Each serving can pack 100 to 160 calories and one to four grams of fat, some of which may be from harmful hydrogenated oils. When you deconstruct the main ingredients of granola, each is healthy and whole-food based. You can take the time to make it yourself. Take a few cups of rolled oats, a few tablespoons of your favorite plant-based oil, honey and a cup of your favorite combination of nuts and/or seeds and unsweetened dried fruit. Season the mixture with spices like cinnamon, nutmeg or pumpkin pie spice. Add a bit of vanilla or almond extract then spread out ingredients on a cookie sheet. Bake at 300 degrees for about 30 minutes. It is not a low-calorie food, but the ingredients are simple and clean. Enjoy a small serving over yogurt or fresh fruit.
have a higher amount of ingredients and calories per serving. The only citrus in SoBe’s Citrus Energy drink comes from a splash of lemon juice concentrate, and you won’t find any trace of mango or melon in its Energize Mango Melon drink, unless you consider grape juice extract is a compatible stand-in. It's listed as the third ingredient. Although green tea has shown to have a myriad of heart health and cancer fighting benefits, you are better off brewing your own from loose tea leaves or tea bags because the only trace of green tea you’ll find in SoBe’s version is in the form of green tea extract. In my opinion, green tea extract does not a green tea make. 4. Wheat Bread. This is the biggest offender of food fakeouts because it fools people into believing they are buying a healthy alternative to enriched white bread. Although white bread isn’t void of nutrition, most of it is added in by the manufacturer, hence the term “enriched” appearing on the ingredient list. Its quality pales in comparison to whole grain varieties like 100-percent whole wheat since all three parts of the grain are used and provide valuable fiber, vitamin B-6 and E, and minerals like folic acid and zinc. Don’t simply go by color when shopping for bread. Make sure you’re getting a whole grain variety, and not brown-white bread. Read the nutrition facts label. Varieties that list “whole grain” followed by the name of that grain like wheat or oat should be listed as the first ingredient. Anything else is a processed and refined version of a whole grain Now that these imposters are unmasked, go out and fill your basket and your belly with real, whole foods. Christy Wilson is a Registered Dietitian, a freelance health and nutrition writer, speaker and healthy cooking class teacher. Read her blog, ChristyWilsonNutrition.com and follow her healthy eating tips on Twitter @christyschomp. She resides in Tucson, Ariz., with her husband and two young children.
3. Fruit Flavored Teas. Often viewed as a healthy alternative to soda, bottled teas and flavored waters are gulped down by folks who may not realize that soda has fewer calories. Although green tea and drinks with names like Orange Carrot and Mango Melon sound healthy, PespiCo’s line of SoBe-flavored teas and fruit-flavored elixirs are no better for you than regular cola. If you read the fine print, you’ll see the first two ingredients are identical to soda (water and sugar), but SoBe drinks Page 22
Beyond The Ordinary Rediscovering The Ordinary Through Applied Geography Article and Photo by Bennett Barthelemy The ordinary man looking at a mountain is like an illiterate person confronted by a Greek manuscript. – Aleister Crowley January 10, 10:45 a.m. - The nurse removes the blood pressure cuff from my arm. It's “150 over 100 – have you considered medication for your high blood pressure?” Portland, Ore., is killing me. Consuming 10 cups of caffeinated beverages a day while being in survival mode at my dangerous blue-collar airport job is not helping me either. Anxiety has crept in, too. Access to the alpine is all but extinguished, but I am burning alive inside and ready to combust. Tickets are purchased to Patagonia, and the plan made – that beyond our trip south - we will find a sunnier climate and better access to wilderness to make the urbane more manageable. Some of us willingly choose the ordinary. I know for myself that there are large spans of time where I stubbornly cling to safer rambles with predictable and prosaic verse found in the warm and stifling comfort of the known in sidewalked cafes and climate-controlled apartments. The self-imposed estrangement from mountains has become both plan and poison. The angulated cityscape becomes anathema to a soul forever haunted by another alpine highway of ridgeline to summit – but urbanity is necessity for recovery and rebuilding momentum. Owning this has been, and continues to be, an epic battle – my Mahabharta. It is both blessing and curse that once you are fluent in language of mountains there is no permanent retreat back to the ordinary lowlands. July 4, 7 a.m. - I park and follow the manicured trail leading from the parking lot at Glacier Gorge in Rocky Mountain National Park. It is thick with aspen and eager tourists. After a mile there is hardly anyone on the trail. Four miles in and I am the last human for at least a mile. My current company is Lodgepole, columbine and the noisy whitewater twisting through stones at the outlet of Loch Vale Lake. I cross the small torrent by balancing on downed trees that provide a natural bridge. Soon, I gain grassy hummocks leading to the still obscured sky, rising deeper through the hidden folds of Thatchtop’s mass that rises 12,564 feet. I lose any sign of a trail and reach a dripping and several-hundred-foot-tall cliff band of ancient swirled gneiss, seeping with water finding the surface again after being swallowed for centuries. I follow its base west to find a weakness upward. After a few minutes, I grab tree branches at a break in the wall and spiral my own path steeply through the dense forest and boulders. I emerge in a vast talus field that guards the northern flank. Perhaps a handful of people see this view in a year, likely less because I lost the rough-climber’s trail 30 minutes ago. The Loch and Bear Lake are visible, as is the summit of Hallet, which I climbed with ropes one week ago. September/October 2013
Approaching Hallet Peak. There is no trail, no signs of passage. I pull on to ledges with the help of healthy pine bows and perfect wrinkles in the billion year-old gneiss, just hands and feet up the steep bulwark to finally access the Krummholz (German for “twisted wood” that describes stunted and near bonsai-like pine of the harsh subalpine zone). 10 a.m. - On the summit. I am above the stubborn summer snow patches and trees, there is a hint of parked cars, pavement and people far below. My alpine world is a 360-degree panorama from Mummy Range peaks north that flow south. Both the peaks and I straddle the Continental Divide. Lake Solitude is far below my feet as I turn south. I could just as easily flow east or west from here, like the rain. It is a good feeling. A pervasive thought keeps flashing inward as I gaze outward: In Mahayana Buddhism, the Middle Way refers to the insight into emptiness that transcends opposite statements about existence. Perhaps the middle way is the ordinary - a blending of the urbane and the alpine worlds. It is through appropriate applied geography that makes the middle way possible. Powell Peak is at my left with a connection of alpine ridgelines leading to the Pagoda and horseshoe with rolling alpine ridges to create a horseshoe with Long’s at its far end - a highway of ridgeline linkups for another day, when my stamina improves. Today, I am content
to rest with the yellow buttercups and sunflowers, with striking blue forget-menots and pikas that find homes on thatched boulders beneath the webs of alpine spiders. I carefully navigate around them as I slowly make my way back to civilization. Above me are only puffs of restless clouds that build from empty blue sky. I like this company. 11 a.m. - My cell phone rings. I talk and descend the massive talus fields in the alpine, still a half hour away from the krummholtz. My appointment has been scheduled and the only open slot is in three hours. It will be a push to make it. I pocket my phone and work on consciously topping off my too-long empty tank with as much alpine fuel as it will hold. Each moment is full and complete as I focus all attention on navigating the uneven steep and shifting terrain of rocking stone and sliding dirt while searching for the cairns I lost sight of on the way up. 2 p.m. - I am in south Boulder, Colo., and I have made it on time for my physical that is required to start my new job as a local wilderness guide. I am fairly disheveled and still sweaty from the ascent/decent. The nurse rips the Velcro of the BP cuff and smiles at me, “That’s better than mine, 110 over 70.”
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Calendar of Events
AR I ZON A Date Sept. 1 Sept. 2 Sept. 14 Sept. 15 Sept. 15 Sept. 21 Sept. 21 Sept. 21 Sept. 22 Sept. 22 Sept. 28 Sept. 28 Sept. 28 Oct. 5 Oct. 5 Oct. 6 Oct. 6 Oct. 12 Oct. 12 Oct. 12 Oct. 12 Oct. 18 Oct. 20 Oct. 20 Nov. 2 Nov. 2 Nov. 3 Nov. 9 Nov. 9 Nov. 9 Nov. 9-10 Nov. 10 Nov. 16 Nov. 23 Nov. 23 Nov. 28 Dec. 7 Dec. 14 Dec. 14 Dec. 14 Dec. 15 Dec. 15
Event Arizona Road Racers Jerome Hill Climb 4.5 Miles TMC Saguaro National Park Labor Day 8 Mile and 5K Love Walk 1.5 Miles Arizona Road Racers I-Did-A-Run, 10K, 5K, 1 Mile Run Skull Valley Loop Challenge 54 Mile Ride El Tour Adventure 10K and 5K Run/Walk Empower One, Breast Cancer Awareness Walk 10K, 5K and 1 Mile Rhythm Run 8K Life Time Tri Tempe Everyone Runs Catalina St. Park 5.2 and 10.3 Mile Trail Moon Valley Grasshopper Bridge 5K Central Phoenix Young Life Runs for Camp Super Hero Run 5K Mud Factor Obstacle Run Terrain Tucson Mud Run Mazatzals Trail Run, 18 Miles Urban Dirt Triathlon Cochise County Cycling Classic Mesa Sprint Triathlon Runnin' of the Bull'z 5K Prescott Fire Dept. MALM Run Ragnar Trail Relay McDowell Mountain Tumacacori Century TMC Get Moving Tucson Half Marathon, 5K Run/Walk and Fun Run 12 Hours of Fury The Great Arizona Grape Stomp 5K 38th Annual Phoenix 10K and Half Marathon Hard Charge Tucson, 4-Mile Obstacle Run Athleta Esprit de She Cycle Tempe 25, 15 Miles The Fifth Annual Pecan Classic 8.5 Mile, 3.7 Mile and 1.5 Mile Family Run HITS Lake Havasu City, AZ (all distances) TMC, Fleet Feet Veterans Day Half Marathon, 5K and Kid's Fun Run GABA Bike Swap El Tour de Tucson, 111-Mile, 85-Mile, 60-Mile and 42-Mile Events Ride for the Charities: 65-Mile, 25-Mile and 10-Mile Events Arizona Road Racers Thanksgiving Day Classic, 10 Mile, 5K and 1 Mile run Going the Distance 10K Dawn to Dusk, Solo, and Team Mountain Biking Holiday Classic Triathlon 12Ks od Christmas 12K, 6K and 1.2 Mile Fun Run 26th Annual Runner's Den/Fiesta Bowl Half Marathon Arizona Road Racers Desert Classic 30K, 5K and 30K Relay
Sport running running/walking running/walking running cycling running/walking running/walking running multi sport trail running running running/walking running mud run mud run trail running multi sport cycling multi sport running running trail running cycling running mountain biking running running running cycling running multi sport running bike swap cycling cycling running running mountain biking multi sport running running running
Location contact phone website/e-mail Jerome, AZ (602) 954-8341 arizonaroadracers.com Tucson, AZ (520) 991-0733 getsetaz.com Phoenix, AZ missionafrica.org Phoenix, AZ (602) 954-8341 arizonaroadracers.com Prescott, AZ prescottbikeped.org/prescottcycling/loopchallenge Tucson, AZ (520) 745-2033 perimeterbicycling.com Phoenix, AZ (480) 284-4014 breastcancersociety.org Apache Junction, AZ active.com Tempe, AZ (480) 229-1203 aztriseries.com Tucson, AZ (520) 797-7867 everyoneruns.net Phoenix, AZ (602) 448-9364 mvgrasshopperbridge5k.com Phoenix, AZ (602) 663-3442 cpylrunsforcamp.com Phoenix, AZ intenseracing72.com Peoria, AZ getsetaz.com Tucson, AZ terrainracing.com Sunflower, AZ (602) 954-8341 arizonaroadracers.com Tempe, AZ (480) 299-1203 aztriseries.com Douglas, AZ (520) 745-2033 perimeterbicycling.com Mesa, AZ (480) 677-9119 mesasprinttriathlon.com Phoenix, AZ intenseracing72.com Prescott, AZ active.com Scottsdale, AZ (724) 433-5992 getsetaz.com Tumacacori, AZ (520) 271-6678 bikegaba.org Tucson, AZ azroadrunners.org Fountain Hills, AZ (623) 330-0913 4peaksracing.com Fountain Hills, AZ active.com Phoenix, AZ (602) 751-6692 phoenix10K.com Tucson, AZ hardcharge.com/tucson Tempe, AZ espritdeshe.com Sahuarita, AZ taggrun.com Lake Havasu City, AZ (845) 246-8833 HITStriathlonseries.com Tucson, AZ (520) 797-7867 everyoneruns.net Tucson, AZ (520) 323-9020 bikegaba.org Tucson, AZ (520) 745-2033 perimeterbicycling.com Scottsdale, AZ active.com Peoria, AZ (602) 684-1496 arizonaroadracers.com Peoria, AZ active.com Fountain Hills, AZ (602) 312-4499 dcbadventures.com Anthem, AZ active.com Gilbert, AZ (480) 609-3978 12krun.com Scottsdale, AZ raceplaceevents.com Peoria, AZ (602) 954-8341 arizonaroadracers.com
AROU N D â€ˆ T H E â€ˆ SOU T H W E ST & B EY O ND Date Sept. 7 Sept. 8 Sept. 14 Sept. 14 Sept. 15 Sept. 28 Oct. 12 Oct. 12-13 Oct. 19 Oct. 26 Oct. 27 Nov. 8 Nov. 16 Nov. 17 Nov. 23
Event The Color Run Albuquerque Sante Fe Trail Bicycle Trek 1,100 miles Kokopelli Triathlon - Olympic/Sprint/kids Cedar City Half Marathon 2013 Santa Fe to Buffalo Thunder Half Marathon Tribal Run Escalante Canyons Marathon and 10 Mile Cave Creek Bike Tour Pumpkinman Triathlon Half/Olympic/Sprint Goblin Valley Ultra Marathon (50K), Marathon, and Half Marathon 2013 Las Vegas Zombie Run Ragnar Relay Las Vegas, (Overnight Relay Run) Valley of Fire Marathon Rock 'n'Roll Las Vegas Marathon and Half Marathon The Dirty Dash Las Vegas
Sport running cycling multi sport running running running running cycling multi sport running running relay running running running mud run
Location contact phone Albuquerque, NM Sante Fe, NM (505) 982-1282 Hurricane, UT Cedar City, UT Sante Fe, NM (505) 501-9590 Las Vegas, NV Escalante, UT Road Forks, NM Boulder City, NV Green River, UT Las Vegas, NV Blue Diamond, NV Overton, NV Las Vegas, NV Boulder City, NV
website/e-mail thecolorrun.com/albuquerque santefetrailbicycletrek.com bbsctri.com/kokopelli active.com getsetnm.com active.com active.com bikegaba.org bbsctri.com/pumpkinman goblinvalleyultra.com active.com ragnarrelay.com runplanetultra.com runrocknroll.competitor.com thedirtydash.com
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Sept. 1 Sept. 7 Sept. 7 Sept. 8 Sept. 8 Sept. 8 Sept. 14 Sept. 20 Sept. 21 Sept. 22 Sept. 28 Oct. 6 Oct. 6 Oct. 12 Oct. 12 Oct. 12-13 Oct. 13 Oct. 20 Oct. 20 Oct. 26 Oct. 27 Oct. 27 Nov. 2 Nov. 3 Nov. 3 Nov. 9 Nov. 9 Nov. 10 Nov. 15 Nov. 23 Nov. 23 Nov. 24 Nov. 24 Nov. 24 Dec. 7-8 Dec. 8 Dec. 14 Dec. 26 Jan. 19 Feb. 2
Pier to Peak Run SB 2013 Scavenger Dash Mutt Strut Giro Di San Diego GranFondo 106, 65, 35 Miles Trail Quest Mountain Bike Adventure Scavenger Dash RAAM NorCal Cycling Challenge Ragnar Relay Napa Valley 2013 200 Mile Wascally Wabbit Half Marathon TriRock San Diego Triathlon REI Muddy Buddy San Jose 4.5 Miles Race for the Rescues - LA 10K, 5K 1K Dog Walk, Kids Run Rock 'n' Roll San Jose Half Marathon Solvang's Finest Century Solvang Double Century Bike MS: Coastal Challenge 100, 65 and 30 Miles Bonelli Olympic Distance and Steamboat Express Triathlon Ltf Oceanside Triathlon Esprit de She San Diego Triathlon REI Muddy Buddy Los Angeles 4.5 Miles Surf City 10 Miler, 10K Spooktacular 10K, 5K Bike the Coast 100, 50, 25, 15 Miles San Diego Run, Rock and Wine Run 10K and 5K Dinosaur Dash 10K, 5K, 2K Fun Run and 15K and 50K Bike Tours She Runs San Diego 5K and Half Marathon Santa Barbara International Marathon and Half Marathon San Diego Duathlon, 1.5 Mile Run/20K Bike/2.5 Mile Run Ragnar Trail Vail Lake, 120 Mile Relay Ultra/Trail Run Renegade Turkey Trot 10K, 5K and Kids Run Death Valley Half Marathon Renegade Turkey Tri and Pumpkin Pie Kids Duathlon San Francisco Urbanathon Del Mar Triathlon, 5K Run, 15K Bike, 200 Meter Swim 2013 HITS Championship Triathlon (all distances) Divas Half Marathon in SoCal Renegade Santa 10K, 5K and Half Mile Kids Run Operation Jack Marathon, Half Marathon, Kids Run Calsbad Marathon and Half Marathon Surf City USA Marathon and Half Marathon
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Santa Barbara, CA active.com Sacramento, CA (602) 448-0933 getsetca.com Sacramento, CA ccbnet.org Solana Beach, CA getsetca.com Escondido, CA trailquestmtb.com San Francisco, CA (602) 448-0933 getsetca.com Sacramento, CA (720) 381-6053 nocal.raamchallenge.com Calistoga, CA (801) 499-5024 ragnarrelay.com/race/napavalley Fresno, CA active.com San Diego, CA trirock.competitor.com/san-diego San Jose, CA muddybuddy.competitor.com/events/san-jose-mud-run Pasadena, CA racefortherescues.org San Jose, CA runrocknroll.competitor.com/san-jose Solvang, CA planetultra.com Solvang, CA planetultra.com Ventura, CA bikemssocal.org San Dimas, CA active.com Oceanside Harbor, CA oceansidetri.com San Diego, CA espritdeshe.com San Dimas, CA muddybuddy.competitor.com/events/los-angeles-mud-run Huntington Beach, CA surfcity10.com San Diego, CA active.com Oceanside, CA bike-the-coast.com San Diego, CA active.com Tustin, CA (714) 832-3060 getsetca.com Escondido, CA active.com Santa Barbara, CA sbimarathon.com San Diego, CA sandiegoduathlon.com Temecula, CA ragnartrailrelay.com San Dimas, CA renegaderaceseries.com Death Valley, CA runplanetultra.com San Dimas, CA renegaderaceseries.com San Francisco, CA menshealthurbanathon.com San Diego, CA rammsports.com La Quinta, CA (845) 246-8833 HITStriathlonseries.com Ontario, CA runlikeadiva.com Irvine, CA renegaderaceseries.com Playa del Ray, CA operationjackmarathon.com Carlsbad, CA carlsbadmarathon.com Huntington Beach, CA runsurfcity.com
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Tail Winds Magazine for October September 2013