RaceCenter NW Blog

Rupp Named USATF Athlete of the Week

2008-11-18T13:22:00.000-08:00

(11-18-08) From USATF Press Release - Galen Rupp has been named USA Track & Field's Athlete of the Week after winning his second straight NCAA West Regional title Saturday in Stanford, Calif.

A 2008 Olympic 10,000 meter finalist, Rupp crossed the line in 27 minutes 41.24 seconds on a course that was just 85m shy of 10,000 meters. His closest competitor, teammate and runner-up Shadrack Kiptoo-Biwott, was over 50 seconds back. Rupp became the third Oregon runner to win back-to-back Regional titles, joining Jim Hill in 1982-83 and Karl Keska in 1995-96.

Now in its seventh year, USATF's Athlete of the Week program is designed to recognize outstanding performers at all levels of the sport. USATF names a new honoree each week and features the athlete on the USATF website. Selections are based on top performances and results from the previous week.

Article from the Oregonian about Rupp - www.oregonlive.com

Northwest Runners Dominant at 100km World Cup

2008-11-10T09:43:00.000-08:00

(11-10-08) From USATF Press Release - Kami Semick (Bend, Ore.), finished second Saturday at the IAU 100 km World Cup in Tarquinial, Italy, leading an outstanding American team performance. Semick's time of 7:33:58 was the second-fastest time ever for a U.S. woman to lead Team USA to the team silver medal.

Meghan Arbogast (Corvallis, Ore.) finished sixth in 7:52:21, while Devon Crosby-Helms (San Francisco, Calif.), rounded out the team scoring, finishing tenth in 8:01:52.

In the men's race, first-time Team USA member Michael Wardian (Arlington, Va.) led American men, finishing ninth in 7:06:35. Adam Lint (Seattle, Wash.) finished in 50th-place in 8:06:35.

For more information on the IAU 100 km World Cup visit www.usatf.org.

USA Triathlon Winter National Championship Returns to the Northwest in January

2008-10-24T15:47:00.000-07:00

(10-24-08) From Press Release - The USA Triathlon Winter Triathlon National Championship will return to Mt. Bachelor on Sunday, Jan. 11, 2009.

The event features a mass start run followed by a mountain bike portion on snow and finishes with a Nordic ski leg. Even though this is a national championship, there are no pre-qualifying races so all athletes are encouraged to participate in winter triathlon's premiere event. USAT will offer a $3,000 cash purse to age group and overall winners along with many other prizes from our sponsors. Best of all, this event will qualify the top three male and female American finishers for the Elite World Championship in Gaishorn, Austria, in February 2009. Qualified athletes will receive a $1,000 travel stipend, reimbursed uniform costs and paid entry. Athletes do not have to be a USAT Elite Member but must have a current USAT Membership - Elite, Amateur. One-day licenses are also available. The top three age group athletes also qualify but are fully responsible for their own costs if they choose to attend the World Championship.

Last year's competitors loved the trails and course at Mt. Bachelor. Planned improvements are aimed at providing a faster riding surface on the bike course. The total event distance will be 25-30k for elites, while some age groups may race on shorter courses. This race is designed to be fun, exciting and challenging but in no way daunting. The course will be open for practice for the week prior to the event and skills clinics will be offered through local and national coaches.

Registration begins Nov. 15 with entry fees starting at $45. Participants can enter as individuals, pairs or relay teams. For those traveling to Bend for the weekend, the Mount Bachelor Sports Education Foundation is holding the Patagonia Pursuit 12k Nordic ski race on Saturday, Jan. 10. This event will feature a 6k classic leg followed by a 6k skate leg; this will be a great warm up for the triathlon. Participants who do both races will receive a discounted entry. More details about the weekend and suggestions for lodging and travel will be available from the event's page at usatriathlon.org when registration opens.

New for 2009 is a partnership with the Council for Responsible Sport. They will work with USAT and Winter Triathlon officials to minimize waste, raise awareness of environmental issues related to sporting events and help offset carbon emissions from grooming, participant travel and energy used for the event. Mt. Bachelor already purchases 100 percent of their electricity from clean sources like wind and geothermal.

Mark your calendars now for the Winter Triathlon National Championships - a great way to kick off your 2009 racing season!

Training: XC Skiing Tips for Season Ahead

2008-10-23T16:57:00.000-07:00

(10-23-08) by Jason Jablonski - Well, the weather is changing and we are all starting to think of our winter activity schedule. When the snow falls and we start to get out and enjoy the various cross country ski trails and events that our area has to provide, we tend to jump the gun a little and injuries can occur. Cross country skiing, both racing and recreational, takes a lot of endurance, strength, and fitness. In this newsletter we are going to talk about steps we can all take to prepare ourselves for the upcoming snow season.

There are quite a few types of training that you can do in order to prepare your body for the stress that Nordic skiing places on it. For the purpose of simplicity, are going to break it into two categories: balance and stability exercises, and strength and endurance exercises. Because of the tremendous amount of balance that Nordic skiing demands, it is very important to work on your skills before you get on snow. Therapist Mark Stockman has developed what he believes are the most important exercises you can do to help prevent injuries, while increasing your overall ability to train and ski properly.

1. Butt Burners: Place surgical tubing or a resistive band around your ankles so that it is tight when your feet are shoulder width apart. Keeping your feet pointed forward, step sideways 15 steps in each direction. Repeat for 2 to 4 sets progressing as the season gets closer.

2. Balance: Stand on a soft or unstable surface on one foot with your shoes off. (An old pillow will work) Stand for 1 minute on each foot. Repeat twice with each side.

3. Balance Reach: Balance on the right foot on a stable surface. Bending the right knee, reach as far as you can straight out to the left with your left foot keeping your left foot as close to the ground as you can without touching the ground. Return to the starting position without touching the ground. Reach out to the left and back at a 45 degree angle, then return. Now reach straight back behind you with the left foot. Repeat these three positions 3 to 5 times, then do the same routine while balancing on the left foot.

4. Balance reach to the floor. Balance on the right foot and allow the left foot to act as a counterbalance. Bend at the waist and at the knee and reach out with your fingertips in front of you keeping your fingertips as close to the ground without touching, then return to the starting position. Now rotate your trunk 45 degrees to the left and repeat. Repeat 3 to 5 times in each position and on each leg.

5. One foot high lat pulls: Balance on one foot with resistive tubing or pulleys above your head. Keeping your arms straight, start with your arms at shoulder height and pull down until your hands extend behind your body.

6. Ab pulls: Same starting position as the previous exercise-keep arms at shoulder height - flex at your trunk using your abs to pull your trunk down.

After a couple of months of repeating the above exercises you will be setting yourself up for a better and more effective training this winter. You will also be ready to incorporate more specific endurance and strength work into your training routine before the snow flies.

About the Author
Jason Jablonski is a professional athlete and coach. He is a nationally and regionally recognized professional mountain biker with a host of state, regional and national titles to his name, Jablonski set his sights on the sport of triathlon in 2005. By October of that year, Jablonski became the reigning XTERRA Amateur World Champion.

This winter, Jablonski will once again take his talents to the ski trails as the head coach of the Leavenworth Winter Sports Club. Jablonski is also the owner of SET Coaching where he works with athletes to provide sport-specific coaching and biomechanical expertise. He is a certified USA Cycling Coach and maintains a strong commitment to remaining on the cutting-edge of his field. Because of this commitment, he works with the Retul and Dartfish sport-specific fitting and analysis systems to ensure athletes are training and competing at optimum levels.

For more information, contact Jason Jablonski at: (509) 679-6793 or email setcoaching@msn.com

Oregonians Sweep Portland Marathon

2008-10-06T08:49:00.000-07:00

(10-6-08) John Ngigi of Glide, OR captured the 2008 Portland Marathon title on Sunday, October 5 with a time of 2 hours 31 minutes and 22 seconds. On the women's side, ultramarathoner Kami Semick of Bend bested the field with an overall finish time of 2:45:24.

Complete results can be found HERE.

Video news segment HERE.

Corvallis Triathlete Killed in Bicycle Accident

2008-10-03T08:53:00.000-07:00

(10-3-08) Triathlete Ed Bomber of Corvallis was killed Thursday in a bicycle accident. Ed was one of the owners of Northwest MultiSports, a triathlon retail store that was opened in April in Corvallis. Ed was active athlete in the Northwest community and will be missed. Our thoughts are with his friends and family at this time. Read the full article in the Corvallis Gazette Times.

Haile Breaks World Record in Berlin!

2008-09-28T05:59:00.000-07:00

(9-28-08) From Press Release - Haile Gebrselassie of Ethiopia shattered his own marathon record in the real-Berlin Marathon on Sunday morning, running 2:03:59, to become the first man in history under 2.04 for the distance. It is Gebrselassie's 26th world record, and improves by almost half a minute the world record of 2.04.26 that he set in Berlin one year ago. It is exactly five years ago, in this same race that Gebrselassie's great rival, Paul Tergat of Kenya ran 2.04.55, becoming the first man under 2.05. Thus in two stages in successive years, Gebrselassie, 35 has taken almost a minute off that record, and taken it into new territory.

"I'm so happy," said Gebrselassie immediately afterwards. "Everything was perfect, the weather (10-12C and sunny), the pacemakers. Two weeks ago, I had a little problem, I ran 20k 40 seconds faster than in my preparation last year. But I had some cramps, and missed a week's training. I started again a week ago, and had some doubts today, but in the end, everything was fine. This really is my lucky city".

James Kwambai of Kenya, who stayed with Gebrselassie until 36 kilometres was second in 2.05.36, taking close to five minutes off his best, and his colleague, Charles Kamathi was third in 2.07.48.

Irina Mikitenko of Germany won the women's race in 2.19.19, improving her best by over four minutes, breaking the national record and becoming the first German woman under 2.20. Irina Mikitenko is equal first in World Marathon Majors 2007-2008 series with Gete Wami of Ethiopia they have 65 points each

Oregon Runners Win XTERRA Trail Run Nationals

2008-09-27T21:07:00.000-07:00

(9-27-08) From Press Release - Several hundred athletes from 21 states gathered at the upscale Old Mill District in Bend today for the fourth annual XTERRA Trail Running National Championship on an incredibly beautiful, crisp and clear morning along the Deschutes River.

Outside Magazine called this the best trail running town in America, and some of the fastest runners from around the state of Oregon and across the nation came to put its reputation to the test.

Ultimately the king of XTERRA trail running turned out to be none-other than Bend's very own Max King. The local favorite set the standard high turning out close to five-minute miles for a winning 21km course time of 1:08:01. After just winning a six-day 125 mile race through the Rockies earlier this month and coming in second at the 2008 World Mountain Running Championship last weekend, King was able to use his hometown advantage to edge out steeplechase star Ben Bruce, 26, of Eugene, Oregon by just over a minute. Ryan Bak, 27, also from Eugene and King's teammate on the 2008 USA World Cross Country Team, took third in 1:09:41.

"When I spoke to Ryan, he said he was just coming to do the race for fun. Both he and Ben entered the race at the last minute, but I knew they would be tough competition" King said.

Being from Bend, King was familiar with the course and was able to run part of the upper track last night giving him a good feel for the twists and turns. "I love to run a course with tight curves. It might be because of my low center of gravity" he joked. It was a close race for the first section, but at mile 3 Max took the lead and never looked back. When talking to Bruce and Bak, they said that as primarily track racers, "The course was more technical than they were used to. Max was able to take the sharp turns and really open up his lead."

"It's a great course and nice to show all these runners from out of town what we have here in Bend and how you can go from this really cool downtown-type setting to forested single track in just miles," said King. "Today was beautiful in Bend, the trails weren't dusty, just perfect. Bend is really a great place for XTERRA to be, and I think that showed today."

Overall Top 5 Men
Max King, 28 (Bend, OR) 1:08:01
Ben Bruce, 26 (Eugene, OR) 1:09:04
Ryan Bak, 27 (Eugene, OR) 1:09:41
Joseph Gray, 24 (Lakewood, WA) 1:13:53
Rich Skorczewski, 31 (Portland, OR) 1:15:01

In the women's race it was marathon specialist Susannah Beck, 40, who took home the women's top prize with her time of 1:23:07. This Eugene native "duked it out" for first place with Bend local Kami Semick, 42, who finished just 19 seconds later. These two ultra trail runners battled each other just six weeks ago at the USATF 50 Mile Trail Championship in Crystal Mountain, Washington where Beck and Semick also took the first and second place respectively.

This morning, it was an all out tug of war as Beck took the lead from the start giving way to Semick at mile six, and then regaining the lead at mile ten to take the women's title. 2008 World Mountain Running Champion Lisa Nye, 40, of Bend, who was under the weather and only made it to the race by her children's urging, came in an impressive third at 1:25:11.

Runners for the championship 21km distance ranged in age from 16 to 84. John Keston, the race's most senior participant from Sunriver, Oregon, is originally from England and honored the event by singing a beautiful rendition of the National Anthem at the awards ceremony. "I have only been racing competitively since I was 55" said Keston after completing the event in just 2:19:16.

After a 50+ event XTERRA Trail Run Series, 22 regional champions went head to head at this morning's race to see how they stacked up against the competition. Usually behind the scenes instead of the starting line, Philly Series race director Don Morrison said, "This was a great, fast race. The rolling hills were beautiful but not too technical. Everyone had a great time."

Overall Top 5 Women
Susannah Beck, 40 (Eugene, OR) 1:23:07
Kami Semick, 42 (Bend, OR) 1:23:26
Lisa Nye, 40 (Bend, OR) 1:25:11
Katie Caba, 37 (Bend, OR) 1:25:18
Lisa Goldsmith, 44 (Colo Springs, CO) 1:27:52

Five Bend runners won national titles today, along with several other Oregon-based athletes and out-of-state champions from California, Pennsylvania, Washington, Utah, Colorado, and Nevada.

2008 XTERRA Trail Running National Champions - Women
Division	Name	Hometown	Time
15 - 19	Amanda Root	Bend, OR	1:59:36
20 - 24	Ixel Sanchez	Ashland, OR	1:33:31
25 - 29	Jenn Shelton	Ashland, OR	1:30:04
30 - 34	Holly Hight	Wilsonville, OR	1:32:30
35 - 39	Katie Caba	Bend, OR	1:25:18
40 - 44	Susannah Beck	Eugene, OR	1:23:07
45 - 49	Jodi Ruby	La Verne, CA	1:37:08
50 - 54	Maureen Schlerf	Bend, OR	2:01:22
55 - 59	Leah Whipple	Kimberton, PA	1:47:26
60 - 64	Jessie Stratton	Redding, CA	2:04:05
65 - 69	Amy Galbraith	Venice, CA	2:21:35
2008 XTERRA Trail Running National Champions - Men
Division	Name	Hometown	Time
15 - 19	Eddie Lacy	Bend, OR	1:48:20
20 - 24	Joseph Gray	Lakewood, WA	1:13:53
25 - 29	Max King	Bend, OR	1:08:01
30 - 34	Rich Skorczewski	Portland, OR	1:15:01
35 - 39	Richard Bolt	Portland, OR	1:15:32
40 - 44	Mark Ryan	Redmond, OR	1:19:21
45 - 49	Bernie Boettcher	Silt, CO	1:16:16
50 - 54	²Kevin Tuck	Salt Lake City, UT	1:21:53
55 - 59	Don Morrison	Brandywine, PA	1:36:18
60 - 64	Phil Rossi	Lake Oswego, OR	1:40:06
65 - 69	Steven Humphrey	Reno, NV	1:57:48
75 - 79	Don Hildebrand	Sisters, OR	2:33:14
80+	John Keston	Sunriver, OR	2:19:16

More than 400 runners from 21 states registered for today's trail races and the beneficiary, the Central Oregon Trail Alliance, received $10 from every paid entry.

In addition to the main event there were 5km and 10km trail runs, nearly 100 kids enjoying the XTERRA Kids Zone obstacle courses, running races and agility drills, the Paul Mitchell Cut-a-thon was six stylists deep creating cool hairdo's as a benefit for the Challenged Athletes Foundation all day, and an enormous crowd of spectators, friends and family enjoying an epic day in Bend.

All the day's action was filmed by the award-winning TEAM TV crew and will be edited into a segment for a future nationally syndicated XTERRA Adventures TV show that will be seen by millions of viewers across the country.

ON TO OKTOBERFEST: The official post-race party is the Bend Oktoberfest, where the National Champs will be recognized onstage and a highlight video and slideshow from the race will be shown.

BEND LOCALS DOMINATE 5KM/10KM RACES: Bend natives Andy Martin and Becky Bjork won the men's and women's 10km races while Mike Olson and Nicole Smith took top honors in the 5km race. Martin crushed the 10km in 35:29, more than six minutes ahead of Dennis Durling (41:36) who is also from Bend. Bjork's winning time was 43:53, more than a minute ahead of fellow local Leah Shirley. Olson finished the 5km in 16:54, exactly two minutes ahead of La Pine, OR runner Scott Abrams and Smith was nearly two minutes quicker than Linda English (Bend) with a winning time of 21:18. The most inspiring story of the day came during the 5km event as Tudor Gilmour, 36, crossed the finish line. While previewing the course for the Honolulu Marathon six years ago, she was hit by a car while riding her moped. Gilmour has been training to work her way back up to competing in another marathon ever sense, just one step at a time. "I usually run on paved roads, so I'm getting used to running on trails. This was a fun, beautiful course" she said.

UP NEXT: The XTERRA Trail Run World Championship is December 7 at Kualoa Ranch on the Hawaiian Island of Oahu, and many of today's runners have already signed-up to take on the world. Read more at xterratrailrun.com.

Age Group National Champions Crowned in Oregon

2008-09-21T10:45:00.000-07:00

(9-20-08) From USAT Press Release - More than 1,000 triathletes competed in the pinnacle event of the season - the USA Triathlon Age Group National Championship on Saturday, September 20 at Hagg Lake.

The age groupers shared the spotlight with the elites, who competed in the USA Triathlon Elite National Championship later Saturday. Click here for the elite recap.

The first of 17 waves jumped into Hagg Lake at 7:15 a.m. and the action didn't stop all day. The weather was ideal for endurance sports with temperatures ranging from the mid-50s to low 60s with cloudy skies and little to no wind. Jason Schott, 37, of Dahlonega, Ga., was the overall male winner with a time of 1:54:08. Brooke Davison, 37, of Boulder, Colo., finished in 2:05:52 to win the women's overall championship.

The athletes soaked up the atmosphere in the post- race zone and later in the expo tent for vendor presentations and contests, the awards ceremony and the post-race dinner.

The event, USA Triathlon's version of the "Super Bowl," attracted athletes from 45 states ranging in age from 18 to 78. Many of these athletes have trained all season in preparation for the event, some hoping to earn a spot on Team USA by finishing in the top 16 in their age group.

With the top talent present at Hagg Lake, prestigious age group and overall honors were on the athletes' minds.

"This is the best of the best - that's why it's nationals, said Adam Webber, who finished second overall. "I put a lot of focus into preparing for this race, and the goal was to be the national champion overall."

Steven Smith of Granger, Ind., defended his grandmasters title with a win in the 60-64 age group. Though he had a substantial gap on second place, Smith said there was nothing easy about the race.

"This is the most challenging Olympic distance course I've ever done. There's nothing flat on it - it's just one hill right after another."

Despite winning another national title, Smith isn't ready to rest - yet. He'll compete at Kona and in Clearwater and says that the challenge is what keeps him going.

"Seeing if you can beat the calendar is part of the challenge. Every October the calendar clicks over another year and I'm just trying to get my times back to what they were the year before."

Former elite marathoners Lauren Binder (F60-64) and Ellen Hart (F50-54) knew from experience what type of effort it would take to be successful. The two know a lot about being successful on the national stage. After all, they finished second and third to Joan Benoit- Samuelson when she set an American record in the marathon.

Now, they've embraced a new sport."To give us the opportunity to race competitively at this level at this time in our lives is the greatest gift," Hart said. "Even though we're so into the competitive part, there were times out there that I was just plain old having fun."

Hart also talked about the draw of triathlon.

"I'm new to the sport and I just feel so lucky to have this second chance at trying to push my limits as an athlete and pushing my comfort zone - I don't like being wet and I don't like being cold," Hart said. "Some aspects of the sport are not that comfortable, but it makes me try to be more brave."

Click here for full results

Men's overall
1. Jason Schott 1:54:08
2. Adam Webber 1:54:58
3. Nathan White 1:56:03

Women's overall
1. Brooke Davison 2:05:52
2. Cathy Yndestad 2:09:37
3. Stacey Richardson 2:09:51

Age Group Winners
F19 Under: Kelsey Markham (Collierville, Tenn.)
M19 Under: Eric Lagerstrom (Gresham, Ore.)
F20-24: Chris Tommerdahl (Chapel Hill, N.C.)
M20-24: Brian Duffy, Jr. (West Chester, Pa.)
F25-29: Lindsey Whalen (Chicago, Ill.)
M25-29: Adam Webber (Denver, Pa.)
F30-34: Cathy Yndestad (St. Paul, Minn.)
M30-34: Mark Harms (Madison, Wis.)
F35-39: Brooke Davison (Boulder, Colo.)
M35-39: Jason Schott (Dahlonega, Ga.)
F40-44: Steph Popelar (Parker, Colo.)
M40-44: Doug Clark (Morristown, N.J.)
F45-49: Judyann Cummings (Denver, Colo.)
M45-49: Pete Kain (Cupertino, Calif.)
F50-54: Kelly Molaski (Bellingham, Wash.)
M50-54: Steve Pyle (Boulder, Colo.)
F55-59: Karen McKeachie (Ann Arbor, Mich.)
M55-59: Dean Harper (Walnut Creek, Calif.)
F60-64: Lauren Binder (Portland, Ore.)
M60-64: Steven Smith (Granger, Ind.)
F65-69: Elizabeth Brackett (Chicago, Ill.)
M65-69: Robert Plant (Woodside, Calif.)
F70-74: Jan Miller (Green Valley, Ariz.)
M70-74: Jon Adamson (Alpharetta, Ga.)
F75-79: Madonna Buder (Spokane, Wash.)

Masters
Female: Steph Popelar
Male: Doug Clark

Grandmasters
Female: Lauren Binder
Male: Steven Smith

CEO Challenge: Aaron Wallen (Honolulu, Hawaii)

The Future Is Bright For Northwest XC Skiing

2008-09-17T16:57:00.000-07:00

(9-17-08) by J.D. Downing - With today's headlines crowded with gloomy news and forecasts related to climate change, a troubled economic picture, and energy prices -- it can be hard to be upbeat about active outdoor sports. When one considers the logistical challenges of winter sports compared to "out the door" activities such as running, the outlook for the coming decade could be downright dismal.

Despite this dark backdrop, the future for one winter outdoor sport in the Pacific Northwest -- cross country skiing -- is much brighter than the global headlines would otherwise suggest. Since many RaceCenter readers are cross country skiers, it's worthwhile to see how the future looks for the world's premier on-snow endurance sport.

2010 Winter Olympic "Bounce"
In both good and bad times, the sporting world loves the Olympics. Now that the Beijing 2008 Summer Olympics are history, world-wide attention has already shifted to Vancouver, B.C. and the 2010 Winter Olympics. The Vancouver/Whistler Games will be the first time the Pacific Northwest region has hosted either a Winter or Summer Olympics not to mention 22 years since Canada last was an Olympic host (1988 Calgary, Alberta Winter Olympics). Suffice it to say, 2010 will be anything but a normal winter throughout the region!

International ski teams are expected to increase their presence in Oregon, Washington, western Idaho, and B.C. over the next 18 months as they try and adjust to everything from travel logistics, altitude, weather patterns, and course profiles. Even if your local ski area isn't a training locale for one of these teams, the excitement will be building throughout the Northwest as we all realize how close the Games are both in time and distance.

For cross country skiing the Olympics provide a huge attention boost. As with most endurance sports, the best (often only) U.S. television coverage of cross country skiing is found during the Winter Games. Mass market print, radio, web, and regional/local television also ramp up their coverage. With the 2010 Winter Olympics actually in our region, it is easy to see how media attention for cross country skiing may never be better than the next two years.

For the average Northwest skier, the benefits of all this attention may not be readily obvious -- but I assure you, it's all good!

One immediate boost is that your local ski areas, retailers, and clubs will almost certainly benefit from millions of dollars in free publicity provided by the build-up to 2010 Vancouver. The XC ski industry has documented this positive "bounce" from past Games, all the more so in areas within a day's drive of Olympic venues.

In turn, ski businesses and non-profit groups that are doing well economically are in a better position to expand programs such as learn-to-ski packages, dryland XC ski fitness programs, weekly educational clinics for all ages, point-to-point tour packages, and race events.

Even if you prefer all save all your competitive juices for dryland activities, every RaceCenter reader that plans on cross country skiing in the next few years is very likely to benefit from the 2010 Winter Olympics being in the Pacific Northwest.

Climate Change: A Tiny Bit Of Good News
For those of us in the ski world, there's a whole lot to be scared about when it comes to climate change. Computer models generated by researchers in the Northwest are showing wetter and warmer winters in coming years with rising snow lines that may very well imperil several of the more popular resorts in our region. (this isn't the good news!)

Whereas the 07/08 Pacific NW winter was just about as good as it gets with plentiful snow from Thanksgiving to Easter, upcoming winters may or may not be as generous.

The one big positive for Northwest cross country skiing lies in the historical origins of the sport. Scandinavians originally used to XC ski for survival in the harsh northern winters and they most certainly didn't depend on ski resorts to provide a manicured experience.

Although I've spent the past quarter century encouraging people to experience XC skiing on groomed trails with professional instruction and the most modern equipment -- the reality is that XC skiing has the ability to adapt to marginal snow wherever it does fall in coming years. I've spent hours XC skiing on no more than a few inches of snow on dirt roads and grass parks that typically are never thought of as "ski trails".

This versatility may even mean that XC skiing sees a certain level of growth if lift assisted snow sports become too inconsistent. After all, climate change or not, people will still want to go out and play in the winter whenever and wherever snow does fall.

Too Far To Drive at $4 A Gallon?
Pretty much the same reasons that may allow XC skiing to thrive when other winter sports are riding the ragged edge, also give XC skiing an advantage when it comes to increased costs with winter transportation.

In the Northwest, almost all of us have to travel at least a few miles to be in consistent snow during the winter. The further any of us have to travel to participate in winter sports, the worse the bite of increased fuel prices will be.

But even with likely rising snow levels in coming years, the ability to XC ski right on the edge of the snowline -- as opposed to the heart of winter where ski resorts are located -- represents a huge future savings in gasoline. This, in turn, may allow XC skiing to remain very economical compared to other winter sports that are "stuck" at remote resorts that get ever more expensive to reach.

Baby Boom = Boom For XC Skiing?
The final positive trend that could very well work in favor of XC skiing in coming years is the appeal of XC skiing over lift-assisted snow sport to retiring Baby Boomers. As health care spirals upwards in cost, seniors are seeing the advantages of staying active year round and keeping themselves as fit as possible. However, big air at the snowboard half pipe or 70mph alpine downhills are unlikely to attract a lot of novice seniors. XC skiing on the other hand is a near perfect fit.

With a short learning curve, very low injury risk, and unbeatable fitness benefits XC skiing is a proven winner with retirees looking for a way to enjoy the winter wilderness.

The Northwest has a very active senior population compared to many regions of the country and increasing numbers of Northwest seniors are undoubtedly going to start picking up XC skis over the coming decade. This increase in new skiers will again pay big dividends for skiers at younger ages as the industry stays healthy and support grows for increased public and private support for XC ski resorts and trails.

There may be a few potentially dark clouds on the horizon, but all things considered -- the future is indeed looking bright for XC skiing in the Northwest.

About the Author
J.D. Downing is the Coach/Director of the XC Oregon elite XC ski race team. Several members of the XC Oregon team are hoping to qualify to compete in the 2009 Nordic World Championships and the 2010 Winter Olympics. RaceCenter NW is a proud sponsor of XC Oregon. Find out more about the team and special public events at xcoregon.org.

Portland's Kara Goucher to Make Her Marathon Debut at the ING New York City Marathon

2008-09-12T09:15:00.000-07:00

(9-10-08) Courtesy Running USA Wire #72-09-08 - United States Olympian and 2007 IAAF World Championships 10,000 meter bronze medalist Kara Goucher will make her much-anticipated marathon debut at the ING New York City Marathon 2008 on Sunday, November 2, it was announced today by New York Road Runners president and CEO Mary Wittenberg.

"Last year when I watched the race first hand, I decided I wanted to run in New York," said Goucher. "The ING New York City Marathon is one of the most prestigious, and the course is challenging, so I'm excited for my first marathon to be this one. I have a strong emotional connection to New York, as it is where I was born, where my family lives, and where my father passed away. This one will be personal for me and my family."

Goucher, 30, of Portland, OR, is the latest in a line of stars to make their debuts in New York, including Grete Waitz (1978), Goucher's coach Alberto Salazar (1980), Liz McColgan (1991), Deena Kastor (2001), Marla Runyan (2002), Meb Keflezighi (2002) and Dathan Ritzenhein (2006).

"Our wish has been granted," said Wittenberg. "American track star Kara Goucher will make her much anticipated marathon debut in NYC following in the footsteps and with the help of her coach and mentor, the marathon's last great American star, three-time winner Alberto Salazar. This is a two-for-one deal. We get Kara and she comes with the benefit of Alberto's experience. I anticipate another milestone in American long distance running."

Goucher is the first athlete announced for the professional field in the 39th running of the famed 26.2-mile five-borough race, which is expected to feature a field of about 39,000 runners.

Goucher's breakout performance at last year's World Championships in Osaka, Japan, established her as one of America's finest distance runners. She was the first American woman since Lynn Jennings in 1992 to win a World Championships or Olympic medal at 10,000 meters. Goucher qualified for this year's U.S. Olympic team in both the 5000 and 10,000 meters, defeating U.S. record holder Shalane Flanagan in the 5000 meters at the Trials to win her first USA track title.

At the Olympic Games in Beijing, Goucher finished 10th in the 10,000 meters in a time of 30:55.16, setting a personal record and becoming the third-fastest 10,000 meter runner in U.S. history behind Flanagan and Deena Kastor. In the slow, tactical 5000 meter final, she placed ninth in a time of 15:49.39.

A bona-fide star on the track and in cross country, Goucher has run few road races, but in her most recent one, last September, she upset marathon world record holder Paula Radcliffe to win the BUPA Great North Run, a half-marathon in England, in 1:06:57, the fastest-ever half-marathon by an American woman. The race was Goucher's first serious race longer than a 10K and only the third road race of her career.

This year's ING New York City Marathon will again be featured in more than six hours of television coverage, including five hours of local coverage on WNBC in the tri-state area and a one-hour national highlight show on NBC on Sunday afternoon.

Top Five Marathon Debuts by U.S. Women
2:26:58 Deena Kastor, New York City, 2001
2:27:10 Marla Runyan, New York City, 2002
2:29:01 Deeja Youngquist, Chicago, 2003
2:30:41 Blake Russell, Twin Cities, 2003
2:31:48 Elva Dryer, Chicago, 2006

For more information, visit: INGnycmarathon.org

Beijing Olympians to Compete at USA Triathlon Nationals

2008-09-04T16:10:00.000-07:00

(9-4-08) From Press Release - USA Triathlon is pleased to announce that all six athletes who competed for the U.S. at the 2008 Beijing Olympic Games last month, will be racing at Henry Hagg Lake just outside Portland at the USAT Elite National Championship on Saturday, Sept. 20.

The elite championship will take place on the same day as the 2008 Age Group National Championship that will feature close to 1,400 amateur triathletes from across the country. It's the second-straight year the amateur event has been held at the Hagg Lake venue.

"We are thrilled to be hosting triathletes from throughout the country and are especially excited this year to have some of the world's top professionals competing in the Elite National Championship at Hagg Lake," said Drew Mahalic, CEO of the Oregon Sports Authority. "We invite Oregonians to come out and join the festivities by participating, volunteering and watching."

The amateurs, ranging from age 18 to 88, will be on the start line in the morning after qualifying at regional events throughout the past year. This select group of U.S. athletes will compete in a 1.5k swim, 40k bike, and 10k run with a goal of qualifying for the 2009 International Triathlon Union Age Group World Championship on the Gold Coast of Australia. The top 16 in each age group will earn a spot on Team USA.

The men's and women's elite races, featuring close to 100 of the top professionals in the U.S., will take place in the afternoon. These races are the same distance as the amateurs, but feature a spectator-friendly, multiple-loop course in a draft-legal format.

In addition to attending the races on Saturday, media and general public are invited to attend all of Friday's activities at the Lake, including the amateur athlete check-in and registration and the Vendor Expo with product demos, contests, and giveaways. Friday will be highlighted by autograph sessions with the 2008 U.S. Olympic Team, including Hunter Kemper, Laura Bennett, Jarrod Shoemaker, Sarah Haskins, Matt Reed, and Julie Swail Ertel.

Following is the autograph session schedule for Friday, Sept. 19 at the Lake:
Noon to 1pm - Matt Reed and Laura Bennett
1pm to 2pm - Sarah Haskins and Jarrod Shoemaker
(break for the 2pm elite meeting to be held at the lake)
3pm to 4pm - Julie Ertel and Hunter Kemper

Shuttles from parking lots outside the park will take athletes and spectators to and from the race venue at Boat Ramp C on Saturday.

Find out more about the event: http://triathlon.teamusa.org/event/event/47

Race Report: 2008 Scoggins Valley Triathlon

2008-09-02T11:48:00.000-07:00

(9-2-08) Submitted by Dave Campbell - Autumn is here and precious few multisport racing opportunities remain! Nonetheless, nearly three hundred kindred spirits gathered Saturday at Henry Hagg Lake outside of Forest Grove, OR for the Scoggins Valley Triathlon which would also serve as a preview of sorts for those hoping to end their season with a bang on the same course at USAT Age Group Nationals September 20. The water level was fairly low, the skies cloudy, and the air quite chilly as the athletes prepared to compete in Tri-iT (novice tri), Sprint, and Olympic Triathlons as well as an Olympic Duathlon.

19-year-old Alycia Hill of Tacoma, WA posted the fastest swim time (22:21), but due to separate male/female wave starts, the first out were actually 21-year-old Damon Burnett from Snohomish, WA and 27-year-old Daniel Hough of Talent, OR both swimming 22:29 before beginning the long lumpy run up the carpet into the transition zone.

The Hagg Lake course is one of the most difficult to be found anywhere with a relentless series of hills in the second half of the bike. Many of Hagg's hills are about momentum and gear selection and so knowing the course and planning ahead, as well as really letting it rip on the descents is key. The bike is my specialty and as such I love this course and quickly moved into the lead, ultimately posting a 1:04:13 on the day, fastest by over two minutes. Many athletes found changing shoes slow due to their cold fingers and toes, as the temps were only in the low 50s and the sun mostly hidden by clouds. I started the run with a near four-minute lead but with some high-quality runners in the field it was far from safe.

Coming back from the turnaround, my gap was down to about a minute and a half and the writing was on the wall. With two miles to go, 25-year-old uber-runner Rusty Pruden of Marysville, WA went by me like a train. The Hagg run course is 10k out-and-back on those same vicious steep climbs that conclude the bike and Pruden was going over them like he was on the flat and was soon out of sight. He posted a 36:53, far and away the best run of the day, a 5:56 pace on a very difficult course. He broke the tape in 2:11:10 and when his swim and bike improve, he is going to be force to be reckoned with on the Northwest tri scene. I, meanwhile staggered home in 2:12:19 (Top Master) and decided it was time to call it a season. The ageless Patrick Wallace (50 from Lake Oswego) ran well to claim third overall, 2:30 back.

On the women's side, swim leader Hill gave way to the incredible Lauren Binder (61 from Portland) with a 1:14:03 (26th fastest overall) bike split, which moved her into second behind 53-year-old Jan Acuff from Seattle with Deborah Potts of Bellevue close behind. Hill was the best runner on the day (45:11) but her bike left her a minute and a half down at the line behind the consistent and now victorious Potts who finished in 2:31:23 with Acuff, third and Top Master.

Not all of the top athletes contested the Olympic with some opting to do the Sprint Triathlon as the first piece of a big training weekend in preparation for Nationals. 19-year-old phenom Eric Lagerstrom of Portland stormed to a wire-to-wire win in 1:03:31. The sophomore at Cascade College in Portland earned a bronze medal this spring in his age group at Worlds in Vancouver, BC and is aiming to peak for Nationals and improve on last years silver medal. With four overall regional wins to his credit this year and an 8:40 swim (1st), 35:04 bike (4th), and a blazing 17:21 run (1st) today, he will definitely be a favorite. Perennial top NW triathlete Ignacio Rodriguez-Lopez has returned to the scene strongly and was second, also with a strong run of 18:40. 55-year-old Jess Hickerson, 6th overall, was the top Master in 1:12:53.

28 year-old Anne Davis of Portland dominated the women's sprint event in 1:12:36 (5th overall) with Kimberly Pancoast from Kirkland second two minutes back and the amazing Bridget Dawson, age 50, was third another 19 seconds back and top Master.

I look forward to concluding a busy 2008 racing year with my "local" triathlon, the Lincoln City Sprint Triathlon, a very fun and low-key event Sunday on the coast. September and October are beautiful months in the Northwest and many running events as well as Cyclocross beckon those of us who have had our fill of multisport. The hardier souls will continue to train hard to peak for Age Group Nationals and the first 16 in each age group will get a chance to represent the U.S. next November on the Gold Coast of Australia. Whatever you are doing, enjoy it and stay active! I will look forward to seeing all my multisport friends and competitors out training in the coming months and on start lines again soon!

Run Smarter: A Training Progression for Optimal Performance in a Daily Running Routine - RCNW September eNewsletter

2008-08-25T13:07:00.000-07:00

(8-25-08) Information abounds as to the many ways a runner can improve herself with auxiliary training. No longer is it acceptable to lace up the shoes and go out the door for a run if you want to find out how fast you can become in your sport. It can be overwhelming to try and make sense of how everything from strength training to stretching should best be folded into a runner's routine. The following progression provides a daily training routine for competitive runners to maximize performance and minimize injury in the most time efficient manner. It was developed based on the applications of basic physiological principles and current research studies related to performance in middle distance/distance runners.

I encourage all runners who want to maximize their potential and minimize the chance for injury to adhere to the following routine for each days training. Estimated time spent on each phase is indicated to give the athlete and coach an idea of the scope of time involved for the entire training routine.

I. Warm - Increase core body temperature, blood flow to major muscle groups and cardiovascular condition to facilitate the lengthening and activation of muscle groups associated with running. 3-5 min of running or cycling.

II. Lengthen - Most competitive runners involved in training programs of moderate to high volume still need to isolate muscle groups through a focused stretching program, although I believe some lower mileage runners can safely and successfully train with out this aspect of their daily training routine before running. Therefore this is a very individual aspect to training. For best results prior to a workout stretch using the concept of Active Isolated Stretching done on appropriate muscle groups. Stretching currently gets a negative association by those who do not understand the muscles stretch (myotic) reflex and how to properly affect this. (3-10 min)

III. Activate - Recruiting motor units ('parts' or sections of muscles) is essential to not only performing at a high intensity with running, but to do so at ANY intensity injury free day in and day out. The most effective and time efficient way of activating muscles is to engage in a running specific dynamic warm up. An example of this is available at (5-8 min)

IV. Insulate - Or protect your self against common lower back injuries by doing a routine of pelvic or core stability exercises BEFORE heading out the door for your run. This will activate the small muscle groups used to support the pelvis during running and ensure a solid hip complex while running. (2-3 min)

V. Bounce - Running form drills take the muscles that are ready for running and continue to improve their elasticity or 'bounce'. They also serve to remind the CNS of how to properly engage major and muscle groups whilst running for the most efficient running mechanics. Examples of these available at www.crpusa.com (5-10 min)

VI. Run - Yes its time to run. If you think of running as the work that primarily trains the metabolism of your body to fuel you while running at various intensities, then it makes sense to follow the previous five steps even before an 'easy' or recovery run. Be specific about the intensity you are going to run at each day to get the most out of your training. (15-120 min)

VII. Neuromuscular or Brain Training - Challenging the CNS to improve the coordination, balance and range of motion while the body is tired after a run is a small amount of time well invested. This will improve the range of motion, greatly improving running efficiency and reduces the risk of injury through motor unit recruitment of running specific muscle groups while tired. Examples of this can include a variety of activities depending on the day and training phase. Activities appropriate for this include: resistance training with traditional weighted lifts, plyometric exercises specific to running, and certain hurdle form drills. (5-45 min)

VIII. Recovery - This is the time to actively recover by refueling the body within the first 30-60 minutes post activity with carbohydrate rich fuels. Stretching, foam rolling and icing are also important at this time. (15-60 min). Although the list may look like a lot to embark on each day with your training, like other aspects of training in your sport, it will soon become a simple and positive habit.

Long may you run,
Sean Coster

Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.

For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com

Copyright 2008 Complete Running Programs - May not be used without permission of the author.

Nike Hood to Coast Wrap-up, Videos + Answers About the Film Crew on Course

2008-08-25T11:08:00.000-07:00

(8-25-08) Nearly 900 teams took part in this year's 197-mile Nike Hood to Coast Relay, held August 23-24. The event, which celebrated its 27th year in 2008, fielded teams from across the globe and many from the Pacific Northwest.

The men's overall win went to Bowerman AC of Portland with a finish time of 16:58:30. On the women's side, ATC Women of Atlanta, GA trumped the field in 21:36:24.

Our friends at RunnerSpace.com have posted some great videos from this weekend's event and are in the process of posting over 700 finish videos. Check out RunnerSpace.com for more great Hood to Coast footage.

And if you were one of the fortunate participants in this year's event, but were bewildered by all of the film crews out on the course, check out www.hoodtocoastdocumentary.com for information about a film that's in production about the race.

XTERRA Trail Running National Championship Bend Bound

2008-08-19T10:32:00.000-07:00

(8-19-08) From Press Release - Since October of last year thousands have taken part in the XTERRA U.S. Trail Run Series and through the trials of these 50 races, spanning 15 states from coast-to-coast, some of the country's top trail runners have emerged and are headed to Bend to race for the XTERRA Trail Running National Championship. Having been called "America's Best Trail Running Town" by the editors of Outside Magazine, Bend is certainly worthy of hosting the nation's top harriers.

The main event is an off-road half-marathon (13.1 mile/21km) that starts in the historic Old Mill District. While the Series best runners have already proven their worth in rollicking races around the nation, one and all are welcome to take them on and race for the championship as no qualification is necessary.

The Course
Under a special use permit from the Deschutes National Forest, the national championship runs from Downtown to pristine forest trails in a matter of miles then weaves along the scenic Deschutes River trail that serves up some of Bend's finest scenery. Runners can expect a fast and fun course with lots of switchbacks on sandy, rocky, and dirt-strewn single and double track trails. There is a little more than 1,000 feet of elevation gain, and the first 1/2-mile or so is on a paved urban trail on the east side of the river before crossing over the footbridge adjacent to Farewell Bend Park and onto west side dirt trails.

Prize Money and Awards
The fastest runners will be racing for $5,000 in prize money - awarded to the top five men and women as follows: $1,000, $600, $400, $300, $200. XTERRA will also be crowning national champs in age groups starting at 9 & under, then every five years (ex. 10-14, 15-19, etc...) up to 80+. Champs win a commemorative long-sleeve winners T and all racers get a short sleeve shirt and goody bag.

5k/10k and Kids Sprint
Although not considered national championship races, XTERRA will also host a pair of fun and beautiful 5km and 10km trail runs (and the 5km is stroller friendly). There's also a free kids sprint and "XTERRA Kids Zone" filled with obstacle courses, a climbing net, balance beam and mor

For more information, check out www.xterraplanet.com.

Bend Skiers Power Up Mt. Ashland Hillclimb

2008-08-06T17:40:00.000-07:00

(8-6-08) Snow may be months away, but Bend-based XC Oregon cross country skiers Evelyn Dong and Zach Violett showed they will be ready when it comes by finishing 1st and 2nd in the women's and men's races at the 2008 Mt. Ashland Hillclimb Run in Ashland, Oregon on Saturday, August 2.

The 13.3 mile Mt Ashland Hillclimb climbs 5,600 feet on largely dirt trails and roads from downtown Ashland's Lythia Park to the top of the Mt. Ashland ski area. A sold-out field of 250 participants took part in the 2008 event which organizers said featured the deepest elite field in the 32-year history of the event.

Dong shattered the women's course record by nearly 5 minutes winning in 2 hours, 8 minutes and 40 seconds. The previous women's course record of 2:13:39 (Dolores Bergman) was set in 2004. Second place in the 2008 Hillclimb women's race went to Ashland's Jenn Shelton in 2:29:45.

This past April, Dong also set the Corvallis MacDonald Forest 50km trail run record by over 9 minutes.

On the men's side, XC Oregon's Zach Violett finished second in 1:57:23, 4:22 behind race winner and professional ultra runner Erik Skaggs. Skaggs ended up with the second fastest men's Hillclimb time ever run.

XC Oregon's Brayton Osgood, the 2007 Hillclimb champion, finished 7th (2:06:02). XC Oregon athletes Colin Mahood and Jason Tedrow finished 12th and 16th in the men's race.

Both Dong and Violett will be getting an early taste of winter when they compete in the 2008 Australian XC Ski National Championships and Australian Kangaroo Hoppet ski marathon later in August.

For complete results, visit www.mtashlandrun.com

TRI NorthWest Club Champions Announced

2008-08-06T09:30:00.000-07:00

(8-6-08) From AA Sports Press Release - Congratulations to Tri Fusion! They are the 2008 TRI NorthWest Club Champions! These returning champions reclaimed their title by competing in the Olympic Distance Triathlon at this year's Blue Lake event on June 15, 2008. We would also like to recognize the Ironheads and the Geckos for their 2nd and 3rd place finishes respectively.

Thank you to all the teams who participated in this year's TRI NorthWest Club Championships.

Please check out www.trinw.com for more details.

Seattle to Host Its Own Rock 'n' Roll Marathon in June '09

2008-08-05T14:01:00.000-07:00

(8-5-08) From Press Release - Rock 'n' Roll Marathon & 1/2 Marathon to be signature event of Seafair in 2009. The Competitor Group, organizers of the Rock 'n' Roll Marathon series, announced today that Seattle will be the next home of the Rock 'n' Roll Marathon & 1/2 Marathon. The inaugural race is set to kick off the city's annual Seafair summer celebration, and will travel from Tukwila to Seattle on Saturday, June 27, 2009.

"The Rock 'n' Roll Seattle will be staged in conjunction with the city's annual Seafair festival," said Peter Englehart, Chief Executive Officer of the Competitor Group. "We are excited about hosting an inaugural field of between 15,000 - 20,000 runners, plus we'll be bringing not only our standard backdrop of having a rock 'n roll band stationed at every mile along the race course, but also a world-class health and fitness expo as well as a headliner concert."

The Rock 'n' Roll Seattle Marathon & 1/2 Marathon is now part of a national series of eight musically themed marathons and half-marathons. The 26.2 and 13.1-mile courses will run past many of the city's notable sites and tourist attractions and feature live bands and cheerleaders along the courses at each mile. Organizers plan to unveil the half and full marathon courses later in 2008.

"The race will begin in suburban Tukwila, proceed along the shores of Lake Washington and offer scenic views of Puget Sound and Mt. Rainier before finishing in downtown Seattle at Qwest field," added Englehart.

The race is expected to draw between 15,000 - 20,000 runners and walkers and feature over 70 live bands along the marathon and half-marathon courses. Online registration is open at www.rnrseattle.com.

"King County revels in hosting high-profile events," said Ron Sims, King County executive. "The region's metropolitan vibe, renowned attractions, friendly community and nationwide reputation as an ideal vacation destination make Seattle a logical choice as the next Rock 'n' Roll Marathon."

Qwest Field, home of the Seattle Seahawks, will be the location of both the finish line and the Health & Fitness Expo. The two-day Health & Fitness Expo that precedes each and every musical marathon will host over one hundred running and fitness retailers, exhibits and clinics.

"The 2009 Rock 'n' Roll Marathon will be a great opportunity for us to showcase Seattle in the summer, especially since it will be broadcast nationally on Fox Sports Net," said Beth Knox, Executive Director of Seafair. "We're excited to show the world what makes Seattle an ideal vacation city, and know that the race will be the perfect kickoff to our annual Seafair."

Its phenomenal number of participants and musical influence combine to make the Rock 'n' Roll Marathon a one-of-a-kind event for the whole family. The Seattle race will begin in Tukwila, a suburb located approximately 10 miles south of the downtown core.

"I'm thrilled that all of the runners and walkers will gather in the streets of Tukwila for the start of the inaugural Rock 'n' Roll Marathon next summer," said Jim Haggerton, Mayor of Tukwila. "It's so exciting to be a part of this historic event. I can't wait to see everything come together next June."

After crossing the finish line outside of Qwest Field, runners will be treated to a post-race headliner concert Saturday night at Mary Moor Park in honor of the participants' accomplishments. All runners, walkers and event volunteers receive free entry to the concert with their race number. Past acts at other Rock 'n' Roll Marathons include SEAL, INXS, Journey, Chris Isaak, Goo Goo Dolls and Hootie & the Blowfish.

Local bands and high school cheer squads interested in performing along the course may go to www.rnrseattle.com for information about submitting press kits and bios. For more information or to register online for the Rock 'n' Roll Seattle Marathon & 1/2 Marathon please visit www.rnrseattle.com.

Race Report: 2008 Mid-Summer Olympic Triathlon

2008-08-05T08:29:00.000-07:00

(8-5-08) Submitted by Dave Campbell - Cool, overcast, and calm conditions greeted the athletes at the Mid-Summer Olympic Triathlon at Blue Lake on Sunday, August 3. While a little chilly for the fittest (aka skinny) athletes on the bike, the weather made for quite fast racing, especially on the run. The early morning lake temperature was warmer than the air for the 1500-meter rectangular swim and the wind along the pancake flat 40k bike along the Columbia River was uncharacteristically calm. With many top regional athletes in attendance, the mainly flat run on the bike path alongside Marine Drive that holds the difficult undulating final mile in the park would be decisive.

29-year-old Trevor Yates of Eugene was first out of the water in 21:11 with 2006 winner David Gettle of Weiser, ID hot on his heels. Chantal Efraimson of Camas, WA, 4th overall in the swim, was nearly 40 seconds up on the next woman. Gettle took an early lead on the bike leg (57:58 final split), but the day's big surprise would be Grant Folske who powered away (from me) early on to post a very solid 57:34 (4th best) to go into the run right behind Gettle. Bill Thompson, Folske's Ironheads teammate, also had a fantastic bike, which sett up an exciting run finale. 42-year-old Mark Thesing of Lake Oswego was far and away the days fastest in 53:02 but his swim put him far behind the leaders. Efraimson's 1:06:51 (over 21 mph average) kept her in the lead but 28-year-old Annie Davis of Portland closed the gap with the best bike leg of the women.

Folske was coming off a foot injury that had hobbled him much of the spring and, in his own words, "finally felt good". Good, indeed! He took the lead almost immediately, running 5:50 miles on the way out and 5:30s on the way back to annihilate his competition with an absolutely blistering 35:59 run leg, the day's fastest by well over two minutes. He claimed the overall victory and first in the 30-34s with that rare (for most of us) sub-2 hour Olympic race, 1:59:12. Gettle, the Pacific Crest Olympic Champ, hung on for second with a solid 39:38, while 32-year-old Christopher Bell of Portland moved into third with the day's second best run of 38:03. 41-year-old Andy Libert of Eugene, 8th overall, was also top Master in 2:06:25. Less than two minutes separated third through eighth overall in a very competitive men's race.

Efraimson held on for yet another women's victory in 2:16:00 while Davis' best on the day 42:11 run (19th fastest overall) kept her in second, 1:48 back. 50-year-old Bridget Dawson of Portland was top Master and moved into third overall on the strength of her 42:42 run. The top team, by only 14 seconds, was Team CH2M Hill: Benjamin Hoffman swimming, Heike Shipton on the bike, and Steve Trautwein as the runner.

There is a bit of a lull in most triathletes' multisport schedule for much of August, but plenty of events are still on the horizon: Scoggins Valley on August 30 on the tough Hagg Lake course will also serve as a preview of Age Group Nationals - coming September 20. It is time to ease back the mileage a bit and focus on your weaknesses as we all enjoy some of the best weather of the year before these final events! Train smart, have fun, and I will see you at the races!

Wardian, Beck Win USATF 50 Mile Trail Titles at White River

2008-07-30T16:42:00.000-07:00

(7-30-08) Courtesy Running USA wire #61-07-08, From Jim Estes, USATF - For the eighth year in a row on Saturday, July 26, the White River 50 Mile in Crystal Mountain, Wash. was the site of the USATF 50 Mile Trail Championship. The course, sporting spectacular views along the White River and on the Noble Knob Trail in the Norse Peak Wilderness, claims a total of 17,600 feet elevation change.

This year's record field included 238 starters and 202 finishers, which is a reflection of the excellent job done by race director Scott McCoubrey and his staff of volunteers and associates from the Seattle Running Company.

This year's race saw the early men's field packed tightly. At 17 miles at Corral Pass, Jason Bryant (Elkin, N.C.) led the charge, feeling that the pace was relaxed. Bryant most recently represented the United States at the NACAC Mountain Championships in Mexico. In tow were a "Who's Who" of trail ultra running including 2008 USA 50K and 100K champion Michael Wardian (Arlington, Va.), 2007 USA 50K and 100K champion Greg Crowther and a host of others, all highly credentialed and deserving of front pack attendance. The split for the first 10 runners was about 3 minutes.

At the 27 mile aid station, Wardian appeared first, coming through the aid station 3 minutes ahead of Jasper Halekas (Oakland, Calif.). Wardian, the fastest marathoner in the group, used his superior leg speed to catch and break away from the field during the long four-mile descent down the Ranger Creek Trail.

After a long climb to Sun Top, with the massive Mt. Rainer in the backdrop, Wardian fought his way up the rugged single track trail and to the aid station at the top. This time he was followed closely by Adam Lint (Indiana, Pa.), just a minute back. Lint worked hard climbing, closing the distance on Wardian.

Wardian gained the final choke hold on the field on the long downhill from Sun Top to the turn at Skookum Flats, a 6.4 mile dirt road, where he opened up and let his leg speed dispose of the field, building an additional 5 minutes on his lead over Lint.

Wardian charged up the rocky trail over the final six miles to seal his win by just under seven minutes. His time of 6 hours, 52 minutes, 50 seconds was third fastest in race history. Lint finished a strong second in 6:59:36, with Halekas (Oakland, Calif.) finishing third in 7:04:25.

The women's race turned out to be a slugfest between marathon specialist Susannah Beck (Eugene, Ore.) and Kami Semick (Bend, Ore.). At the same time the men's lead pack formed a train and pulled up the hill to Corral Pass, Beck, 40, was the caboose of the men's lead pack, coming through the 17 mile mark just 2 minutes 35 seconds behind the men's leader. Semick, 42, was seven minutes back of Beck. While Beck appeared to be working hard but running strongly, Semick looked relaxed and stayed on a pre-planned pace for a prescribed finish time she believed would be good enough for the win.

By the 27 mile aid station, Semick had cut the lead to just under two minutes, as she used her great downhill technique to make up ground on Beck. On the climb up to Sun Top, Semick caught and passed Beck. It took Beck nearly 3/4 of the 6.4 mile descent to catch and pass Semick again. At the turn on to Skookum Flats and into the final six miles along the White River, Beck had a minute lead over Semick. At that point, Beck, the 1998 USA 12K champion, ran hard along the rocky trail all the way to the finish, building over a 10 minute lead over Semick.

Beck's finishing time of 7:32:12 was a new women's course record by seven minutes, eclipsing that of Nikki Kimball set at the 2007 race. Semick's second place 7:42:54 turned out to be the fourth-fastest women's time in race history, and also Semick's fastest on the course in her three White River appearances. Annie Thiessen (Tacoma, Wash.) finished third in 8:29:45.

The race also served as USATF Masters National 50 Mile Trail Championship and awards were given to age group winners in five-year increments (40-44, 45-49, etc.). William Emerson (Portland, Ore.) won the men's Masters age division in 7:30:21, while women's overall winner Beck was crowned women's Masters champion.

White River 50 Mile Trail Run: USA Trail Championships
Crystal Mountain, WA, Saturday, July 26, 2008

MEN
1) Michael Wardian (VA), 6:52:50, $1000
2) Adam Lint (PA), 6:59:36, $600
3) Jasper Halekas (CA), 7:04:25, $300
4) Greg Crowther (WA), 7:07:39, $200
5) Aaron Heidt (CAN), 7:08:20
6) John Berta (WA), 7:14:00
7) Josh Brimhall (NV), 7:14:53, $100
8) Jonathan Basham (PA), 7:16:58
9) William Emerson, 44, OR, 7:30:21, $700
10) Matt Lonergan (OR), 7:36:54

MASTERS Men (40+)
1) Emerson, see above
2) Mark Lantz, 43, CA, 7:52:34, $400
3) Ralph Pooler, 41, WA, 8:06:36
4) Alex Swenson, 44, WA, 8:21:13, $250

WOMEN
1) Susannah Beck, 40, OR, 7:32:12*, $1700
2) Kami Semick, 42, OR, 7:42:54, $1000
3) Annie Thiessen (WA), 8:29:45, $300
4) Nicola Gildersleeve (CAN), 8:34:35
5) Alison Hanks (WA), 8:36:37, $200
6) Kendra Ralstin, 40, WA, 8:51:07, $350
7) Shawn Lawson (WA), 8:51:12
8) Laura Gould (WA), 8:53:20
9) Gwen Scott, 41, WA, 8:55:56, $150
10) Darla Brader (OR), 9:20:21
*course record (previous record, 7:39:35, Nikki Kimball, 2007)

MASTERS Women (40+)
1) Beck, see above
2) Semick, see above
3) Ralstin, see above
4) Scott, see above

For complete results CLICK HERE

Ironman 70.3 Lake Stevens Moves to August - Registration Now Open

2008-07-30T16:40:00.000-07:00

(7-30-08) From Press Release - Registration is now open for the 2009 Ironman 70.3 Lake Stevens Triathlon. After the success of the 2008 event and the exciting finish in the men's race, Premier Event Management is proud to announce that the Lake Stevens stop on the 70.3 series is back.

Moving to August 16 in 2009, the Lake Stevens 70.3 will once again offer athletes the opportunity to race on one of the most challenging race courses in the county.

The 2009 Ironman 70.3 Lake Stevens Triathlon is limited to 1,500 competitors! Don't delay ... register today!

If you have any questions about the race, please email ashleypemusa@yahoo.com

Additional information: www.lakestevens703.com

Run Smarter: Maximizing the Minute - RCNW August eNewsletter

2008-07-22T08:58:00.000-07:00

(7-29-08) For runners, minutes come and minutes go. Some feel like hours and others like seconds - reflecting our state of body and mind at that moment in time. Little real benefit is typically attached to any ONE minute of running. When it comes to nurturing racing fitness for the 10k through the half marathon distance, you need to make your minutes count.

Fast one-minute runs with a brief, 60-second recovery will turn your strength and endurance into personal bests. The key to these weekly workouts is waiting to invite them into your training regime until a proper foundation of base work and stamina training has been completed. From this point in training, these 60 second romps will be savored for the speed currency you are earning with each bout. The runs must be no faster than your current 800m to 1600m race pace. Therefore, the most common mistake in this workout is beginning the session by running the first repetition too quickly. Adhering to the painfully brief 60 seconds of standing rest between each repetition is the cornerstone to developing the speed-endurance that you will gain from this workout. The repetitions can be continued until a subsequent repetition misses the finish line of the previous interval. Beginners will be pleased with the fitness gains that four of these reps can produce, while experienced racers over distances from 5k to the half marathon will likely be able to build up to 8-10 reps in a period of 4 weeks.

The body responds favorably in many ways to this workout. The heart develops a greater efficiency at delivering large volumes of oxygen-rich blood to hypoxic muscles. The 60-second bouts also provide you with improved running economy by requiring less energy to move the body in the running motion over the slower speeds. You'll also develop an ability to find a use for the misunderstood energetic commodity of lactate with these peppy moments of running.

With the fall racing season looming for many with 10k's, 15k's and half marathons, anxiety can creep in over how to translate the strength of summer training into racing fitness at these distances. As the saying goes, "Reputations are created every day and every minute" so develop the reputation of a runner who challenges himself to continually improve by making the most of your 60 seconds.

Long may you run,
Sean Coster

Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.

For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com

Copyright 2008 Complete Running Programs - May not be used without permission of the author.