Hit the Trail! Our Bucket List of Where to Run

® www.OutdoorsNW.com November/December 2015 FREE Hit the Trail! Our Bucket List of Where to Run

Dodging Rattlesnakes Running Gear Guide Become a Better Runner + Jaw-dropping Vistas of Mount Rainier

Got Ice? Get Traction Devices

Polar Bear Plunges, Dips and Dives Page 34 Enter our Photo Contest!

Jaw-dropping Vistas of Mount Rainier Page 22

Table of Contents November/December 2015 VOLUME 28, ISSUE 8 www.OutdoorsNW.com FEATURES

Editor’s Note Trail Running Section Photo Contests Beauty by the Snowdrift Stood Submit your photos in 2016 By Kris Parfitt 6 Dodging Rattlesnakes 34 Running in Sage Country Heat NW Trails By Jameson Hawn 8 Polar Bear Plunges, Sponsored by Green Trails Maps 22 Dips and Dives Jaw-dropping Vistas of Mount Rainier Book Reviews Compiled by Kris Parfitt 34 A Snowshoe Hike to Sun Top Mountain Trail Running By Craig Romano By Kris Parfitt 12 Ski Buzz Gear Review International Women’s Ski Day Got Ice? Get Traction Devices! Our Bucket List 36 By Carolyn Price 25 of Where to Run By Yitka Winn 14 Food Review Luvo Meals on the Go Buzz By Carolyn Price 37 Pre’s Trail hosts ’16 Olympic hopefuls NW Kids Ultra-woman Beth Brewster Gear for Teens and Tweens 26 By Amy Whitley 16 Sports Medicine Pursuits Sponsored by Running Gear Guide Therapeutic Associates 39 “Ultrapedestrian” Treks By Yitka Winn Practicing untraditional adventure 18 Winter Running: By Yitka Winn Visibility and Agility 28 On the Run Event Calendar Log that Run! Sign up for our Event Calendar And Improve Your Performance E-newsletter! in print and online: 32 By Clint Cherepa 20 www.outdoorsnw.com www.OutdoorsNW.com

ON THE COVER: Amy Sproston, a world champion ultrarunner from Portland, Oregon, runs ABOVE PHOTO: Seahawks fans, Tami Frazier, left, and her sister Leslie, across the Munra Falls Bridge along the Wahclella Falls trails on the Oregon side of the fly their 12th Man flag from the summit of Crystal Mountain across from Columbia River Gorge. Photo by Paul Nelson www.paulmnelsonphotography.com Mount Rainier in January 2015. Photo courtesy of Tami Frazier

4 November/December 2015 OutdoorsNW

Editor’s Note By Kris Parfitt Staff PUBLISHERS Beauty by the snowdrift stood Carolyn Price [email protected] Greg Price e live in a fantastic [email protected] and beautiful Managing Editor/ YEARS Social Media region. Our Kris Parfitt W [email protected] landscape weaves together ART DIRECTOR deep water, fertile basin and Chuck Schultz extraordinary range. I've lived [email protected] Advertising in Seattle for over 12 years [email protected] Jennifer McLaughlin and there has yet to be a day [email protected] PJ Watanabe when my jaw hasn’t dropped [email protected] from a vista or scene that EVENT SPECIALIST Devon Haight rendered me speechless from [email protected] phenomenal beauty. Outreach Manager LaVonne Finnerud It’s no wonder our region boasts a [email protected] plethora of outdoor enthusiasts. Who ADMINISTRATIVE ASSISTANT wouldn’t want to be out experiencing the Megumi Price unparalleled beauty the Northwest offers? The author, at Gold Lake near Snoqualmie Pass, expresses her enthusiasm about snowshoeing. Accounting Every day of the year presents a memo- [email protected] Photo by Amy Groncznack rable scene to experience — the vibrant Calendar slow-motion explosion of autumn, the OutdoorsNW.com/add-your-event long anticipated layering of snow in the Feral Hearts winter, the contagious spread of spring Beauty by the snowdrift stood Contributors Clint Cherepa, Amy Groncznack, Jameson Hawn, Paul Nelson, wildflowers, and abundant adventures in Gaze brought upward to the sky Craig Romano, Glen Tachiyama, Amy Whitley, Yitka Winn the summer. Life feels balanced all is good My favorite winter activity is snowshoe- Winged grace shows where angels lie Coming Editorial ing. When thick blankets of snow cover January 2016: Our annual Travel Issue! Yellowstone, Grand Tetons and Glacier National Parks; B.C's Hot Springs Loop; Reclamation the salal, Oregon grape and salmon berry Alive the forest comes to be Destinations to Fire Ravaged Regions; Traveling with Special Needs undergrowth, I have access to more inti- As pumphs of snow fall all around Kids; Adventures in Sunny Places; X-C Skiing; Snowshoe Running; Winter Kayaking; Travel Gear Reviews, and more. mate places in the forest. Freed boughs lively dance the tree I call it “free-range snowshoeing” when OutdoorsNW is published 8 times a year and is distributed While rabbit tracks sneak round the mound throughout the Northwest and directly to participants of outdoor I can meander off-trail through a forest sports. All contents of OutdoorsNW are copyrighted and may not thick with fresh powder and experience be used without the written consent of the publisher. OutdoorsNW The crunch of snow resists the feet is printed on recycled paper and is fully recyclable. Subscription price the trees and wildlife from a different is $21 per year; $35 for two years payable in advance. Each subscription Flit the chickadees do go perspective. includes 6x OutdoorsNW, 1x NW Cyclist and 1x SNOW Guide. Editorial Snow and skin and sun do greet contributions are welcome. Email [email protected] for guidelines. There is an exquisite movement of spirit Contact us for advertising at [email protected] As feral hearts beat sound and slow when standing among old-growth firs listening to the snow fall, my breath the Contact us at: Enjoy the beauty this season, www.OutdoorsNW.com metronome to the warble of the birds, OutdoorsNW interlaced with discovering the snow- Kris Parfitt 10002 Aurora Ave. N.#36 [email protected] Seattle, WA 98133 stamped prints of deer, fox and rabbit as (206) 418-0747; fax: (206) 418-0746 they hunt, gather and prepare for winter. I wrote the following poem after one of these snowshoe sojourns. May it inspire @OutdoorsNWMag facebook.com/ pinterest.com/ Sign up for our OutdoorsNWmagazine OutdoorsNW you to take an adventure and experience OutdoorsNW is a division of Price Media, Inc. your own moments of profound beauty E-newsletter! A proud partner of: this winter. www.OutdoorsNW.com Comments? Letters? We would like to hear Members Of: Outdoors Industries Women’s from you! Please send your emails to: Coalition (OIWC); Pacific NW Ski Areas Association; Cascade Bicycle Club; Stand Up [email protected] Paddle Industry Association (SUPIA) ©2015 Price Media, Inc.

6 November/December 2015 OutdoorsNW B:8.75” T:8.25” S:7.5”

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Running in Sage Country Heat By Jameson Hawn

Trail runner Jared Reyes takes on the final drop down to the Columbia River in the Quincy Wildlife Area near the Gorge Amphitheater. Photo by Jameson Hawn

had spent much of the last mile It’s early summer and the Department of Fish and Wildlife and navigating the vertical canyon walls temperature in this eastern federal agencies like the Bureau Iat breakneck speeds as it dwindled Washington broiler near Wenatchee of Land Management (BLM) own to nothing more than a rutted, is well above the 90-degree and maintain large tracks of land rock-strewn cattle trail high above mark. Humidity from a near-by throughout the state. Palisades, Washington. thunderstorm clings to us, as I and Today we will set down treads on a My eyes focused solely on the next my like-minded running partners, patchwork of State Trust, BLM, DNR step—to glance away could mean a Scott Sundberg and Jared Reyes, drop and privately owned property with sprained ankle, or worse, a tumble off further into the canyon. access rights granted to the public. the narrow path carved into the steep his run, or rather this “stress test,” Leading the running pack is Reyes, canyon wall. Tis more than just a masochistic a 24-year-old eastern Washington The flat plateau of sage-strewn reaction to the heat, rather a chance resident and former 2A national canyons juxtaposed with small, lush to once again feel free of the collegiate track star. His path is farming plots fanned out below as far constraints of designated trails and determined by his speed, and with the as the eye could see. There’s no shade roads. It’s an opportunity to enjoy arid, flat plateau spanning for miles, in this country. It’s an arid land of the sage country and remember why he pushes the pace faster. jagged basalt rock. we chose trail running as a hobby. It Reyes juke-moves his way from trail Cheatgrass, a spiky, widespread is also something every trail runner to trail, bounding effortlessly across invasive species to the Columbia should try. the rutted cow trails that crisscross the Basin, sneaks its way farther into my The western U.S. offers runners area, oftentimes carving his own path socks and shoe liner with every step, ample room to stretch their legs on through cheatgrass and sage brush. delivering micro-jabbing sensations public ground. The State Department “You ready for a surge?” Reyes calls every few yards. of Natural Resources (DNR), out over his shoulder. His idea of a good

8 November/December 2015 OutdoorsNW mid-run competition is to drag fellow trail-junky friends into land is open to cattle grazing and features circular a high-speed, high-risk dogfight on the winding trail. We cattle troughs that look clear and cool, but be careful as succumb. waterborne diseases like giardia and cryptosporidiosis age country runners, even veteran athletes like Reyes, (crypto) are transferrable from animal to human and Soften face more than the typical trailside hazards. can be debilitating. Understanding where reliable water Western rattlesnakes, strains and sprains and pin- resources are available during a long sage country run is cushioned feet from cheatgrass are often the noticeable essential. physical ailments associated to open-country jaunts, eyes began to pull away on a steep ravine trail cut into however, the most prevalent dangers are from exposure to Rthe hillside sheltering an all-too-common sage country the heat. hazard: the western rattlesnake. Coiled beneath a sage At 105 degrees the human body begins to cook. Any bush, a snake can resemble a small cow patty on the trail. hotter and everything the body does aids in shutting itself Continued on page 10 down. Radiant heat from the surrounding environment, direct sunlight, elevated heart rate and a lack of water make for a potentially deadly brew called hyperthermia. Most sage country runners are on borrowed time as soon as they kick their first rock, since the average runner typically squeezes out an average of a quart and a half of Seattle’s XC Youth Ski Racing Program sweat per hour, according to Jake Emmett, Ph. D., in his Programs for ages 6 –11 • Weekends January through February report on marathoner physiology. That’s a far cry from a • No experience needed typical runner’s intake of six ounces to one quart of water • Knowledgeable, trained, and experienced coaches per hour during exercise. Programs for ages 12 –19 It’s important to know your water limits and what • Workouts up to 5x a week, two on-snow (optional 3rd on-snow session) • Racing opportunities across the Pacifi c Northwest resources are available in the area when in this type of • Nationally-certifi ed, experienced coaches heat and terrain. A majority of western sage country www.MomentumNorthwest.org a 501(c)(3) Tax ID 46-5461705 [email protected] | (509) 341-4722 Snakebites in the Backcountry The Wilderness and Environmental Medicine study, Trail runner Jared Reyes takes on the final drop down to the Columbia River in the Quincy Wildlife Area near the Gorge Amphitheater. Photo by Jameson Hawn April 24, 2016 Venomous Snakebite in Mountainous Terrain, debunks www.bend-marathon.com several common snakebite fallacies while providing strategies for safety. They write:

1. Resist the temptation to apply a tourniquet to the affected limb. Instead, place compressing materials directly above the wound, much like you would for a sprained ankle. “Pressures outside of this range are ineffective and may actually enhance venom spread,” the report advises.

2. Snakebites bring with them swelling and pain to the affected limb. Avoid treating with anti-inflammatory drugs, such as ibuprofen. This could prove dangerous for snakebites because ingesting anti-inflammatory medicine to reduce pain could worsen bleeding to a swelling area.

3. Safety in snake country boils down to focusing on foot PRESENTED BY: placement and avoiding likely areas where snakes congregate—on or under warm rocks and near water resources that are home to prey. If bitten, it is important to identify the species of snake, find a cool, shaded area SPONSORED BENEFITING to sit, administer pressure above the bite, attempt to BY reduce your heart rate and send a partner for help. —J.H.

www.OutdoorsNW.com OutdoorsNW November/December 2015 9 Rounding a bend on the trail we found Reyes, eyes wide with shock as he held his hands high, signaling us EVENT to stop in our tracks. He doubled over shaking his head, knowing how close he had come to catastrophe, as he mistakenly nudged the coiled snake mid-stride. Reyes had good reason to be worried. Miles from the DIRECTORS!2014 Calendar • FREE

• FREE Calendar • FREE 2013 Calendar • FREEFREE .com Victoria’ 22010012 Calendar W.com W s Backyard Wilder tdooorsNW.comorsN w.OutdoorsN ness • Bicycle Sundays • Plastic-Bottle Kayak www.OutdoorsNW.comwwwww.Outdw.Ou wwwww.OutdoorsNW.com Race Day Tips • Kid’s R aces • Pickleball • Senior Adventures trailhead, an elevated heart rate and few resources at

wwwwww.OutdoorsNW.com.OutdoorsNW www.OutdoorsNW.com .com 2011 Calendar • FREE 2013 ANNUAL 2015 Calendar www.OutdoorsNW • FREE Win a .com Davidson Titanium hand can create a serious danger for the backcountry Frame! 21

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Cottage Grove Weekender: Escapes: Wenatchee, Outdoor ty • Lighthouse Hikes • + Escape to Bell h Coun ! — SEE PAGE 11 Center of the Universe + ingham • San • NW T Juan Islands Hiking Escape to Snohomis RACES AND MORE rails: Trail Running Ross Lake • Ski to Sea Rac S FROM THESE these beautiful arid sage lands with no more snake e Previ + TRATION ew T REGIS WIN EVEN Enter our Dog Photo Contest! Page 31 encounters. Reserve Your Advertising Space for our At one point in the afternoon we clawed our way to 2016 Annual Calendar Edition! the top of a grassy hilltop. This hill has no name and Deadline: March 18 it’s not even a high point on a surveyor’s map. The only Release: April 5 human sign on the basalt rock and grass summit was a This one’s a KEEPER! Don’t miss out! small metal cross someone had planted. It seems, long ago, someone else had decided to Submit your Event! shirk the trails and embark on an off-trail adventure of (Free calendar listing!) their own. http://outdoorsnw.com/add-your-event/ When Jameson Hawn isn’t running through the scablands of eastern Washington, he’s exploring the western Cascades and Olympics. Technical writer by day and wood artisan by night, his life is always moving in a Contact: [email protected] | (206) 418-0747 unique and fun direction.

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Book Reviews By Kris Parfitt Good Neighbor Vet 50 Trail Runs in Mobile Vaccination Clinic Washington Fast, Friendly, Affordable Pet Care By Cheri Pompeo Gillis Vaccines • Flea/Tick Preventatives The Mountaineers Books Wellness Check-Ups/Tests If trail running is your adventure of choice, this book is your compass. Loaded with running No appointment needed trails across the Emerald State and detailed notes about each, this publication should be in every trail-runner’s pack. Provided with each trail description is a list of information that is easy to understand at a glance: course difficulty, elevation gains and losses, approximate time and distance of trail run, and how much water to carry. We play hard! Written by a trail runner specifically for trail runners, this book is perfect Pet Tune Ups keep for those who are ready to take their running experience to the next level. Trail Head By Lisa Jhung us running strong! Velopress By answering all the questions one might have about the exhilarating sport of trail running, Lisa Jhung has written a well-paced book for the nov- ice to the veteran runner. Illustrated with whimsi- cal illustrations by Charlie Layton, Trail Head—The Dirt on All things Trail Running—employs a unique blend of humor and fact to offer engaging information on the how and why, along with safety and etiquette guidelines of trail running.

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12 November/December 2015 OutdoorsNW REGISTER NOW I #HC15k SEATTLE, WA I MARCH 6, 2016 I HOTCHOCOLATE15k.COM/SEATTLE Hit the Trail! Our Bucket List of Where to Run By Yitka Winn

Trail runner, George Orozco from Kent, Washington, runs the High Divide Loop in Olympic National Park. Photo by Yitka Winn

(Editor’s Note: We asked ultra-distance runner Yitka Winn have become increasingly difficult to obtain. Skip the to share her bucket list of favorite trails, races and activities permit lottery and, instead, “thru-run” the 18 miles from around the Northwest. Seems many of these are OutdoorsNW the Stuart Lake trailhead to the Snow Lake trailhead in a staff favorites, too! What’s on your trail-running bucket list? single day. Write to us at [email protected]) It’s a long, burly push, but worth it for the jaw-dropping alpine lakes, meadows, granite cliffs, and craggy peaks 1. Chase waterfalls in the Columbia River Gorge jutting into the sky. Nearly 100 major waterfalls pour into the 80-mile-long Columbia River Gorge that meanders along the border 3. Spot a bald eagle from the floating bridges on of Washington and Oregon, including Oregon’s tallest and most famous cascade, the 620-foot double-drop Seattle’s Arboretum Waterfront Trail Multnomah Falls. Just north of Seattle’s Washington Park Arboretum is a Runnable trails abound in this National Scenic Area. set of boggy trails and floating bridges linking Foster Island Explore them on your own, or sign up for the to Marsh Island to East Montlake Park. It’s a relatively off- Rainshadow Running Gorge Waterfalls 50K/100K that the-beaten-path run with stunning views of Union Bay and occurs each March. a perfect place to catch sightings of nesting bald eagles. Enjoy a 4-mile run starting at the Japanese Garden on 2. Do a day run in the Enchantments the south end of the Arboretum. Run north through the Overnight permits in the Cascade’s Enchantments, park, out to Foster Island, west along the boardwalks, and commonly known as Washington’s crown jewel of hiking, return the same way back to the Japanese Gardens.

14 November/December 2015 OutdoorsNW 4. Run hut to hut Washington is host to North America’s largest no- fee, hut-to-hut trail system: the Mount Tahoma Trails Association (MTTA). The system links more than 50 miles of summer and winter trails, huts, and yurts, offering multiday running adventurers the option of using only a relatively light pack—decreasing the need to bring your own tent or sleeping pads. Reservations are required.

5. Join a specialty-shop group run Running shops are plentiful in the Northwest. Many of them cater to trail runners and offer casual, social- pace group runs—a perfect way to meet other outdoor enthusiasts or learn your way around local trail systems.

6. “Run” up Mount Si for sunrise Break out your headlamp and head out for a pre-dawn quad-buster of a “run” (or hike) to the top of North Bend’s Mount Si, ascending 3,000 feet in under four miles. At sunrise, you will likely have the summit to yourself, and on a clear morning, you can enjoy sweeping views of Mount Rainier and many of the surrounding peaks in the Cascades. A group run sponsored by Uphill Running, a specialty run shop in 7. Go running in the islands Issaquah, Washington, heads up yet another hill! Photo by Trey Bailey The San Juan Islands are perhaps best known for their fabulous biking opportunities—but they offer perfect trail- 10. Volunteer a day of trail work running terrain, too. Orcas Island alone has nearly 40 miles One of the best—and most rewarding—ways to give of single-track paths and trail races ranging in distance back is to volunteer your time with a trails organization from a half-marathon to 100 miles all year-round. like the Washington Trails Association or Pacific Crest Trail This year, Fleet Feet Seattle offered a two-day “Hillbil- Association. You don’t need prior experience to sign up for lies Trail Camp” on Camano Island, complete with trail runs, a “work party,” which can range from a day project to an coaching, yoga for runners, and a culminating 5K at nearby entire week in the backcountry, helping build or maintain Cama Beach. the very trails that make your passion possible! 8. Pace a fellow runner at an Yitka Winn is a freelance writer and avid mountain ultramarathon runner. She is a former editor of OutdoorsNW and Trail Even if you’re not ready to make the leap to Runner magazines. Follow her adventures at ultradistance running yourself, you can still get a taste for www.yitkawinn.com or on Instagram @yitkawinn the unique scene of, say, a 100-mile race by offering to “pace”— accompany, that is—a runner for some stretch of his or her race. It’s a great way to support a friend (or Resources: stranger, even), and enjoy the beauty and camaraderie of a Rainshadow Running Gorge Waterfalls 50K/100K: race without committing yourself to the whole enchilada. www.rainshadowrunning.com/gorge-waterfalls-100k. html 9. Run around a volcano Mount Tahoma Trails Association: There is something undeniably grand about running www.skimtta.com all the way around a mountain. Though they are not for Hillbillies Trail Camp: www.fleetfeetseattle.com/ the faint of heart, the Northwest is rife with picturesque training/hillbillies-trail-camp routes for the circumambulatory runner. A few favorites: Washington Trails Association: the Wonderland Trail circumnavigating Mount Rainier, www.wta.org/volunteer/trail-work-parties the Timberline Trail around Mt. Hood and the Loowit Trail Pacific Crest Trail Association: around Mount St. Helens. www.pcta.org/volunteer

www.OutdoorsNW.com OutdoorsNW November/December 2015 15 NW Kids By Amy Whitley Running Gear for Teens and Tweens

f your kids are like mine, walking along a trail might be “too hard” or “tiring,” but running along a trail is downright Idelightful. It makes zero sense, of course, but don’t fight this desire for kids to go, go, go. Get them outfitted for trail running and you may find

yourself in my shoes with one teen on his school’s cross-country The author's teen son, Nate, trail runs on a forest team and two others right on his tail while completely leaving service road in Southern Oregon. Photo by Amy Whitley their mom in the dust. or sand), you may want to consider Here’s what your kids will need for safe, fun trail running adding specialized shoes to your this season. arsenal. Lightweight Our pick for wet trails is the Icebug Hydration pack: Water is essential layers: Running in Acceleritas. This water-resistant on the trail, and this rule goes double the winter means specialty shoe is for trail running. While water bottles running in all narrow with work for hiking, kids will need a lower types of weather a grippy profile way to hydrate while running. conditions. While tread. There are many hydration bladders any lightweight on the market, but after trying wool or wool- several, we have settled on two blend layer will favorites: do, kids should be The Camelbak equipped with at least one long-sleeve Mini MULE is wool layer. We love Icebreaker’s The shoe also comes in men’s or great for kids long-sleeve crew tops, most of women’s sizing which generally fits under the age which are rated SPF 30 in addition kids 12 and up. of 12, thanks to to naturally wicking away moisture. For a grippy shoe that's still the pack’s small Also good to have at the ready: a flexible and soft in the midsole, try profile, easy-to-fill lightweight rain jacket and snug- the shoe my 16-year-old prefers, the reservoir and versatility fitting beanie cap. Icebug Zeal. (it’s great for hiking and Trail running shoes: When it One of our favorite aspects of trail biking, too). comes to trail running shoes, parents running is its accessibility. It requires The Osprey Rev 1.5 is perfect for basically have two options: go with a very little gear, can be done in almost teens, due to the slim profile and snug generalized, all-purpose running shoe, all parts of the country, and workouts fit. Take the time or upgrade to specialized shoes. In usually last about an hour. to try on many 90 percent of cases, I recommend the models—the former. Kids need a sturdy running Amy Whitley of Medford, Ore., most important shoe with a good tread and ankle writes about her family adventures criteria is the support, characteristics which can be in NW Kids in every edition of ease of use of found in most standard running shoes. OutdoorsNW. Miss a column? Log the plastic tubes When to upgrade? If you have a onto www.OutdoorsNW.com and and bite valves teen who is serious about trail running search NW Kids. You can follow and how well the as a sport, or live in a region with more of Amy’s adventures at pack fits the body. extreme trail conditions (mud, snow www.PitStopsforKids.com

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www.OutdoorsNW.com OutdoorsNW November/December 2015 17 Trail Running Gear We Love That won’t break the bank By Yitka Winn he first time I ever went trail running, I set off with a plastic bottle of water, a sandwich, an apple and a paperback trail-running guide—all stuffed into a daypack. TWithin an hour, the bottle had leaked all over the inside of my pack, the sandwich was squished, and the jostling of the apple had bruised my back. Though there’s no “right” way to pack for a running jaunt on the trails, I’ve learned a few things in the years since my first escapade. Here’s a primer on finding great trail gear that won’t break the bank.

Sturdy trail-running shoes Trail-specific running shoes have several advantages over traditional road-running shoes: cleat-like tread for better traction on mud, better lateral support for handling uneven terrain and, often, lightweight rock plates to protect your soles from sharp stones.

The Hoka One One Challenger ATR, the predecessor of the popular Clifton, uses meta-rocker geometry and rubber pods to give great stability on those uneven trails. Lightweight, true-to-size and a right-out- of- the- box fit make this a true winner. $130 Performance-fabric shirt Given our rainy Northwest climate, pass Headquartered in Portland, Oregon, Montrail dubs itself “the original on cotton and opt for moisture-wicking trail-running brand.” For years, its award-winning, versatile Mountain synthetic fabrics like polyester—or a Masochist shoe has been a perennial favorite of trail runners the world cozy, merino-wool top, which naturally over. $100 resists odors and excels at regulating body temperature. Our recommendation: Geared toward runners, Seattle-based Pettet Endurance Project (PEP) makes 100 percent of its high-quality merino-wool tops in U.S. factories. $50-$70

Wide-footed runners rejoice! The super-light Altra Superior 2.0 pairs a roomy toebox with a low-riding platform and removable rock- Comfortable hydration pack protection footbed for the perfect amount of “ground feel” on a variety If you plan to spend more than an of trails. $110. hour or two on the trails, you’ll want a lightweight, smooth-riding pack that won’t jostle when you run. Based in Seattle, Outdoor Research makes the compact Hoist Pack with ample space for a hydration reservoir, extra layers and other trail essentials. $59 The Altra Lone Peak 2.5 was the shoe of choice this fall when Seattle’s Heather Anderson swiftly crushed the Appalachian Trail record in just over 54 days, averaging 40 miles per day. $120.

18 November/December 2015 OutdoorsNW Trail Running Weather-resistant jacket Be sure to find a jacket that Performance socks is breathable enough for highly Nothing interferes with a pleasant run like blisters. Be proactive by aerobic pursuits; the last thing heeding the “cotton is rotten” credo and choose a moisture-wicking sock you want is fabric that develops designed for running. internal clamminess when you run. Leave it to a Seattle company Cozy Lorpen T3 Trail-Running to manufacture this rain-ready Ultralight socks feature a three-layer essential: the Brooks LSD fabric blend, including biodegradable tree (that’s “Long, Slow Distance”) fibers from sustainable farms, to move jacket offers windproof, water- perspiration away from your skin. $11 resistant protection from the elements, and is small enough to pack into its own pocket. $98

Easy-on-the- stomach snacks It can be hard at first to comfortably digest food while running—yet, staying fueled is essential for long days on the trails. Look for portable, calorically dense snacks that for-go common allergens or irritants like dairy, gluten or processed sugar. Made with real fruit, nuts and rice They might look quirky, but the individual protein, Picky Bars feature a 4-to-1 toe compartments of Injinji Trail 2.0 socks carb-to-protein ratio—ideal for long runs. make them immensely popular among And they’re made in Bend, Oregon. blister-prone trail runners. $15 1.6-ounce bar $2.75

Yitka Winn, a former editor at OutdoorsNW, is a freelance writer and avid mountain runner. Follow her adventures at www.yitkawinn.com or on Instagram @yitkawinn.

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www.OutdoorsNW.com OutdoorsNW November/December 2015 19 n u R

O On the Run By Clint Cherepa

Log that Run! And Improve Your Performance

Marathon runner and Seattle resident, Leigh Kopicki, uses the Nike+ Running app to log her runs. Photo by Kris Parfitt

aving a well maintained log book is Crest 100-mile ultramarathon. Woznicki says her essential for runners who want to logbook helps keep her accountable according to improve and train more efficiently. her goals. H “I think it helps me stay consistent.” She says. Successful road and trail runners thrive on “Without having a log, I tend to just not run or do progress and every run is usually grounded in anything. The logbook helps me stay accountable for improvement. The strength and endurance what I set out to do.” a runner gains develops over time with each Ana Hinz, also from Seattle, started running in high step and mile. To track performance over the school and has raced everything from cross-country to months and years, it's crucial to keep a journal ultramarathons. She tracks her routes, mileage, run or a log. times, how she is feeling, any injuries or breakthroughs and if it’s a race, she writes a detailed race report. Track Progress Hinz says, “my logbook is an Excel spreadsheet. I Kelly Woznicki, a marathoner from Seattle, is also have a tab that totals the mileage every week and an avid trail runner who recently finished the Cascade shows it on a graph … because I'm a nerd like that.”

20 November/December 2015 OutdoorsNW The benefits of a well-documented running log is variables, perceived exertion, or effort, is especially that a runner can relive races and adventurous trail runs important to track in the trail runner’s log. then compare the times of today with 10 or 15 years ago. Serious and newbie runners alike all want to avoid Revisit for Improvement repeating mistakes. Part of making a running log work for you is revisiting “It reinforces how I've grown in developing my base your log. It's a good habit to review your log weekly, and my recovery for more events,” says Hinz of her log monthly and yearly. When deciding on your next goal, book. “I used to only do one marathon a year, and this the running log can serve as a reminder of what you year I've run multiple 50 milers, 50Ks, and countless want to accomplish. It can be enjoyable to go back and training marathons. read how hard a route was a year ago and how you “I'm not always the most reflective and I have a zoomed through it yesterday. tendency to only look forward. Having a logbook Woznicki enjoys revisiting her past training allows me to have the data handy if I'd like to look back accomplishments. and really analyze my year.” “I can see where my attitude toward running has shifted,” she says. “It's also a reminder of how much Prevent Injuries work it took to get up to the 100-mile distance. Over Having a detailed log book to revisit and study can time, it's easy to forget all the work that I put into also help prevent injury. training for something.” “It's also helpful for remembering what worked well nutrition-wise, and for tracking injuries,” Woznicki says. Clint Cherepa is the Running Columnist for “I always forget what injuries I've had in the past, but OutdoorsNW. He is currently in Nicaragua, where he noting them makes it clear that I have the same issues is training for ultra-marathons. Read more about Clint over and over again. It helps prevent me from doing here: www.strongerrunners.com too much.” Looking back at your training can help you see how long you've been dealing with different aches or pains. First steps to logging runs You can also study your running history to evaluate Follow these tips on getting started logging the what kind of training and signs lead up to any previous details of your run. injuries. “I think following a training plan has definitely Tracking Before investing in a tracking process, consider helped me avoid injury or at least manage injury,” says what kind of tracking works best for you. Prefer pen Woznicki. ”I don't know how much of that is the log to paper, or the ability to enter data online or with a book itself, but the logs definitely help me see patterns mobile app? There are plenty of options to in injuries,” choose from. For those who prefer journaling, there is the Runner’s Perceived Effort World Training Journal, for example. Running Ahead When keeping track of trail runs there are differences and Google Docs offer online running logs that can in how best to record distances. Many trail runners lean be easily customized. Mobile apps are plenty such as toward recording time over miles. Training Peaks, Strava and Dailymile. “Time distortion is the biggest difference for me,” says Hinz. “For anyone who runs both road and trail, What data to track? they understand that doing 20 miles on the road versus Time and distance are the two most important data 20 on the trail is quite different. It helps to note which points to track. Many runners also log their pace, the you ran so you don't look back and wonder why you type of course (road or trail, flat, hilly or mountainous), the weather, and physical experiences such as muscle were so slow (if you were running trail).” spasms, tendon tightness, pain or inflammation. Another added dimension is perceived effort, which More specific details could include body weight, is defined differently by everyone. It's inevitable that nutrition consumed, pulse rate, mental state, running on the trail you will meet up with many variables shoes and clothing worn. that affect your run: rocks, rivers, hills, water, mud, — C. C. sand, snow and inclines and declines. Because of these www.OutdoorsNW.com OutdoorsNW November/December 2015 21 We love these places

Jaw-dropping Vistas of Mount Rainier A Snowshoe Hike to Sun Top Mountain

Story and Photo by Craig Romano

he historic fire lookout perched atop 5,271-foot Sun Top Mountain Tis easily reached via a well-graded gravel road in the warm summer and fall months. However, once winter drapes its white shroud upon this peak just north of Mount Rainier, near Enumclaw, Washington, the lookout makes for a challenging and invigorating snowshoeing destination. Depending on how low the snow falls in the valley—the trip to Sun Top can be up to 11 miles roundtrip with over 3,000 vertical feet of climbing.

Continued next page

Sun glistens over Sun Top's lookout with Mount Rainier in the background.

22 November/December 2015 OutdoorsNW While it’s not an easy feat it passing the gate you’ll come steep, but never letting up is worth every calorie burned to a junction. The road straight either. Pass a few good, but to stand atop this peak above ahead is a near level route limited, views north and east the White River and bask in through old-growth forests over old clear-cuts with new jaw-dropping views of deep along Huckleberry Creek. growth. emerald valleys, craggy frosty This road makes for a much summits and of course, “The easier adventure and is a great Tempting Spur Mountain.” place for kids and neophytes Roads On a clear crisp day, Mount to practice snowshoeing and At just past 2 miles, you’ll Rainier steals the scenic show cross-country skiing. come to a gate and a spur and you can practically feel its After warming up along this road leading right which may icy breath upon your frost- section, head up Forest Road tempt you to explore. Unless kissed cheeks. Sun Top’s fire 7315 and immediately start the weather is less than ideal lookout, built in 1933, will climbing, keeping in mind that with no promise of views also captivate you as much as the stellar views are worth the from above, save this spur for Washington’s iconic mountain. heart-pumping workout. another day and save your Throughout the winter Note that Sun Top is a energy and keep marching and spring months, Sun Top’s popular cross-country skiing onward and upward. summit road is gated in the destination, too, so be sure to After making a sharp turn, valley below and the road keep snowshoes and dogs off the route begins wrapping is closed to snowmobilers the ski tracks. The pathway is around the peak heading for making it strictly the domain wide enough to accommodate a saddle on its southern ridge. of intrepid skiers and all. Occasionally look back and snowshoers. Wind around a Forest catch a glimpse of the semi- Service tree nursery undulating open summit. At 5 miles, you’ll Getting Started between old cuts and patches come to the 4,750-foot saddle. To start your trek, start from of mature timber. The route the Sun Top Sno-Park and after steadily climbs, never too Continued on page 24

www.OutdoorsNW.com OutdoorsNW November/December 2015 23 Here the road dissects the Sun Top hiking trail (a great long distance route coveted by mountain bikers and trail runners when snow-free), and a spur road continues west to a broad shoulder. If avalanche warnings are in place, do not continue toward the summit and instead consider snowshoeing on this spur road for more limited views. If the snow is stable, continue a short distance on the Sun Top road to another gate. Do not continue straight on the road as it crosses a steep open slope prone to avalanches, making it dangerous to traverse. Instead, locate the hiking trail leading left of the gate and follow its route, switch-backing up the southern slopes of the peak. Plod through open forest granting gorgeous views. Jaw-dropping Vistas Reach the summit road at a sharp bend near a solar panel, then head right on this road for a short distance traveling across the broad open summit taking in spectacular far-reaching views. At 5.5 miles your journey culminates at the historic fire lookout cabin (one of the few remaining in this region) perched atop the mile-high mountain. Now, turn around and face south. Wow! Mount Rainier is right in your face. On a sunny day, its icy façade is nearly blinding. Look east across the deep White River Valley to Crystal Mountain, Castle Mountain, Norse Peak, Pyramid Peak and Kelly Butte. Then face west, admiring the Huckleberry Creek Valley. Beyond Enjoy & Do its patchwork of logged hillsides are a series of mountains draped in virgin forests protected within the Clearwater Wilderness. Look northward now and sweep the horizon from left to right locating the Olympic Mountains, Mount Stuart and Mount Baker. Finally, if the sun is out, savor it on this summit whose name is solar-inspired. There’s nothing like being kissed by the sun on a frozen summit surrounded by a winter wonderland.

Craig Romano is Trails Editor of Outdoors NW and is the author of nine Northwest hiking guidebooks including Winter Hikes of Western Washington card deck (The Mountaineers Books).

Trip Details/Resources Distance: 11miles roundtrip with 3,050 feet of vertical elevation Trailhead Directions: From Enumclaw follow SR 410 for 24.6 miles turning right (just before The Dalles Campground) onto Forest Road 73. Continue for 1.4 miles to the Sno-Park. Green Trails Maps: Green Trails Maps—Greenwater No. 238 Notes: Sno-Park Pass required. Dog-friendly. Route is non- groomed and shared with skiers. Beyond the upper gate, EnjoyOlympicPeninsula.com the road route crosses an avalanche area that should be avoided during moderate to extreme avalanche warnings and during and after heavy snowfall. Check avalanche conditions (Northwest Avalanche Center; www.nwac.us) before departing and know safe backcountry snow-travel techniques. Contacts: Mount Baker-Snoqualmie National Forest; www.fs.usda.gov/mbs

24 November/December 2015 OutdoorsNW Got Ice? Traction devices help you stay stable and upright By Carolyn Price

f you’re a hearty winter runner, hiker, walker or trail There are three types of traction devices: coiled, crampon runner, traction devices might be a redeeming feature in or spiked. Keep in mind the type of sport you’ll be doing Ipreventing a bad fall over slippery, muddy or icy terrain. and what kind of terrain you’ll be encountering when Fitting snugly over your footwear, or, in the case of considering a purchase. Do your own research or ask the Icebug’s Zeal OLX which is a trail-running shoe with cleats, salesperson in your local store for their opinion on the traction devices use coils, nubs or spikes to prevent slips by manufacturers who make traction devices. Here are some gripping deeper into mud, ice or snow. of our favorites.

Kahtoola STABILicers NANOSpikes Hike XP There are many Slip your boot right features on the into the Hike XP, cinch NANOSpikes we like: dual heel and ball- down the SureFit™ of-the-foot plates, its light weight (7.5 – 8.3 ounces) and bindings and your foot secure rubber frame which stretches easily over your shoe. never felt snugger in a With 10 short tungsten carbide studs, these are best for traction device. The Stabil runners and walkers on icy surfaces. $49.95 Traction System™ grips in ice, snow, gravel and pavement. $49.95 Hillsound Equipment Trail Crampon Icebug Featuring an elastic harness, Zeal OLX 11 heat-treated spikes, an Hailed as the Holy Grail of trail ergonomically flex-hinge plate running shoes, the Zeal and a Velcro strap for a OLX is an off-trail snug fit, the Trail running shoe Crampon is best with 16 fixed suited for trail carbide tip steel runners, winter studs providing hikers and stabilizing traction when you need it the most. Topside, the backcountry hikers. shoe is half-lined with QuickDry Mesh. Men’s and women’s. Available in a variety of sizes. $59.99 $184.95

To find out more about traction devices, go online for this story published by Eastern Mountain Sports: www.ems.com/ea-how-to-choose-a-traction-device.html

Carolyn Price is the publisher of OutdoorsNW and often uses traction devices during winter hikes.

www.OutdoorsNW.com OutdoorsNW November/December 2015 25 By Kris Parfitt Pre’s Trail in Eugene to see Ultra-woman Beth Brewster Olympic hopefuls in 2016 is at it again o woman in the Northwest Nsays, “I’m going to compete in the Ultraman Hawaii World Championships the day after Thanksgiving,” quite like Beth Brewster. That's a fact because Brewster, owner of Kingston Adventures on the Kitsap Peninsula, is one of five women on the planet to be invited to compete in the 2015 race, and the only one Runners pass the new sign marking Pre’s Trail in Eugene, Oregon. from this region of the Photo courtesy of www.eugenecascadescoast.org world. The Ultraman Hawaii he legendary “Pre’s Trail” will host part of the World Championships American 2016 Olympic Track Team Trials July take place on the Big Beth Brewster runs along the Queen 1–10 at the Historic Hayward Field in Eugene, Island and covers a Ka’ahumanu Highway. Photo courtesy of T Beth Brewster. Oregon. total distance of 320 Winding through Eugene's Alton Baker Park, miles to be run in three the Steve Prefontaine Memorial Jogging Trail, also days or less. The race disciplines include a 6.2-mile ocean swim, a 261.4-mile bike ride and a 52.4-mile run. known as “Pre’s Tail,” will be graced by Olympic Compared to the Ironman distances of a 2.4-mile swim, runners competing for a spot on the Olympic Track 112-mile bike and 26.2-mile run, you can see why this is and Field team. called the Ultraman. Prefontaine, who broke the American two-mile Brewster competed in the 2013 Ultraman and placed record while still in high school, died tragically in a 23rd out of 36 participants. She placed fourth out of nine car accident in 1975 when he was 24. Pre grew up on women, finishing overall in 32:17:35 hours. This year there the Oregon Coast and piled up seven NCAA records are 40 participants, five of which are women. as a student-athlete at the University of Oregon When asked why there were fewer women invited from 1969 –73. this year than when she first competed in 2013, Brewster He also placed fourth in the long-distance running opined, “I don't know why there are only five. A person competition at the 1972 Olympics, and set 11 U.S. must prove that they have successfully met the demands indoor and outdoor track records during his lifetime. of an Ultraman or conditions as tough as one, and there just aren’t as many women as men taking on these kinds Prefontaine started youth running programs in lo- of challenges. I hope that changes, more women need to cal Eugene schools, and at the Oregon State Peniten- prove that we can do it!” tiary he started an inmate running club. Eugene is To be invited to compete in the Ultraman an athlete home to the annual Pre Classic event which attracts must apply after successfully finishing an event with at athletes from all over the world. least Ironman distances in the previous 18 months. Before his sudden death he was working with the For more about Beth Brewster, see previous articles in City of Eugene to build a running trail. His coaches, OutdoorsNW magazine fellow runners and the Eugene community fulfilled www.outdoorsnw.com/2013/profile-ultra-woman-beth- his dream shortly after his passing. The 4.07 mile brewster bark-covered trail is located east of the Ferry Street www.outdoorsnw.com/2013/beth-brewster-invited-to- Bridge. participate-in-the-ultraman

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Kathy and Ras Vaughan ham it up at the Deception Pass 50K. Photo by Glenn Tachiyama fter almost two decades of marriage, raising a outside of Kennewick, Washington, at family and a multitude of adventures, Ras and Kathy the 2012 Badger Mountain Challenge, a 100-mile trail race. Vaughn have grown passionate about a different A After 98 miles the exhaustion sort of adventure: tackling multi-day, self-supported and sleep-deprivation-fueled “ultrapedestrian” treks. crankiness fell away from his face It’s a phrase Ras coined to full-time careers, they frequently work as he caught sight of Kathy ahead encompass running, power-hiking, seasonal odd jobs — everything from on the trail, cheering, waving and jogging, walking, meandering, operating ski lifts to harvesting greens beaming in the late morning sun. stumbling, skipping and even on organic farms to leading outdoor From here, she accompanied Ras to frolicking. trips — to bridge the gap between the the finish line. “Calling myself a ‘runner’ or a days, or months, they spend traversing Kathy’s radiance caught Ras’ eye ‘hiker’ seemed too constraining,” wilderness on foot. in the yard of a small house near Ras said. They often volunteer their time in Anacortes nearly 20 years earlier. exchange for entries into races and However, different circumstances set Off the Beaten Path otherwise live frugally. them apart in the beginning. At the The couple, who live in a small cabin time, Ras was a heavyset, relatively in the Okanogan Highlands of north Radiance at First Sight sedentary frozen food delivery driver, central Washington, have eschewed A tall, stoutly built runner with attempting to drum up new business many traditions of modern society dreadlocks down to his waist, Ras in the neighborhood by knocking on over the years. hiked and ran his way through the the doors of strangers. Rather than pursuing traditional, hills of the Columbia River Valley Kathy was operating a day-care

28 November/December 2015 OutdoorsNW program out of her home, and was passionate about Skis snowboards rentals shop service clothing & more gardening, hiking and cross-country skiing in her free time. After her initial chance meeting with Ras outside her mountain to sound outfitters house, she signed up to receive frozen stir-fry veggies in gear for all your outdoor adventures hopes of seeing him again. It was the beginning of a relationship that, in the coming years, would blossom into a profound love centered on the tenets of joy, simple living and spiritual connection with the wilderness and imaginative feats of endurance.

A Family Affair www.m2soutfitters.com | west seattle | (206) 935-7669 Though Kathy says it was initially a struggle to encourage Ras to join her on hikes, she eventually talked him into joining her on a backpacking trip: the 45-mile Devil’s Dome Loop in the Pasayten Wilderness, east of North Cascades National Park and south of the Canadian border. “We were so inexperienced, it was ridiculous,” says Kathy, now 49. “We carried plastic gallon jugs for our water and used all rented gear. Our feet got terribly blistered and we hiked for hours in the rain on our final day. “We were hooked.” By the time their daughter, Angela, was just 4-years old, they were bringing her along on hikes in the North Continued on page 30

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www.OutdoorsNW.com OutdoorsNW November/December 2015 29 Cascades. When she was 7, the family completed their first major backpacking trip — a 94-mile thru-hike of the Wonderland Trail around Mount Rainier. Ras, now 44, came from a martial-arts background ranging from aikido to kickboxing to jiu jitsu. The similarities between martial arts and long-distance hiking were immediately apparent to him — patience R and practice — as well as a host of other outdoor sports and disciplines like mountaineering, E “Much of my inspiration comes from mountaineering T and alpinism, which fosters the ethic of doing something ‘in good style’ or ‘by fair means,’ ” he says. “Basically, N this means fast and light, minimal impact and reliance March 5-6,on equipment, 2016 and maximum application of skill, E ingenuity and self-reliance. But it also implies something more — an artistry, a cleanness and purity.” C With time, he grew curious about the limit — or lack thereof — of his own endurance. He began running T trail races and eventually 100-mile and even 200-mile ultramarathons as a way to chase his goal of using N “whatever means of movement is the most enjoyable,E C efficient, and sustainable to journey throughV beautiful E and brutal places.” E N Though Kathy was slower toD dip her toes into the T proverbial ultrarunning lake,L she eventually flocked to UR the sport. It Fwas aI wayE for her to stave off melancholy YLINwhenK Angela, whom she’d homeschooled for many years, left for college. This year, Kathy was one of only two women to SAVE THE DATE complete the Pigtails Challenge 150-mile run around Lake Youngs in Kent, Washington. Currently, Ras and Kathy are attempting an unsupported roundtrip 1,600-miler along the Arizona Trail which goes from Mexico to Utah, following the entire length of Arizona. Due to the extreme elevation loss and gain along this trail — the fluctuation varies between a low of 1,700 feet and a high of 9,600 feet — the Vaughan’s have christened it the “yo-yo” hike. It will be their longest trek together to date, and the first to take them into winter-like conditions. “There is a scary purity in being deep in the wilderness with no one else to rely on,” says Ras. “In some ways that's a big, crazy thing — taking your life in your hands and running with it. But in another sense it's a small thing; a humanR being moving through the natural world. E SEATTLEBIKESHOW.COM PART OF THE NORTHWEST OUTDOOR RECREATION FESTIVAL

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After the Polar Bear Plunge at Matthews Beach, a swimmer gives the universal hand sign for “I Love You.” Photo courtesy of Seattle Parks and Recreation

Dec. 25: Breakfast on the Bridge, Portland, Dec. 8: Windshield Wilderness, Port Nov. 25: Pray for Snow, Seattle, WA, List your event Free! OR, www.shift2bikes.orgx Angeles, WA, www.nps.gov/olym www.alpinehut.com Mail, email or fax calendar listings to: January Dec. 19: Winter O Series #4, Kirkland, WA, Nov. 27-Dec. 31: Seattle Center Winterfest, Outdoors NW Magazine www.CascadeOC.org Seattle, WA, www.seattlecenter.com/ Jan. 8-11: Jay P’s Backyard Fat 200K winterfest 10002 Aurora Ave N. #36, Pursuit, Island Park, ID, January Seattle, WA 98133 www.fatpursuit.blogspot.com Jan. 1: First Day Hikes!, Nationwide, December fax: (206) 418-0746 Jan. 23: Stinky Spoke Ride, Woodinville, www.naspd.org Dec. 5-6: Holidays at the Beach, Long [email protected] WA, www.stinkyspoke.org Jan. 7: Climb for Clean Air Info Meeting, Beach, WA, www.funbeach.com Portland, OR, www.climbforcleanair.com Dec. 31 - Jan. 1: Fireworks over the Ocean, Before heading out, call ahead to verify March times, fees and events. Always be prepared Jan. 9: Winter O Series #5, Whidbey Island, Long Beach, WA, www.funbeach.com with appropriate equipment Mar. 5-6: Seattle Bike Show, Seattle, WA, WA, www.CascadeOC.org Dec. 31 - Jan. 1: Rockin New Years Eve and food if necessary. www.seattlebikeshow.com Jan. 12: Olympic National Park Inspiration, Concert, Wenatchee, WA, Port Angeles, WA, www.nps.gov/olym www.pybuspublicmarket.org Mar. 12: Solvang Century, Solvang, CA, Jan. 13: Climb for Clean Air Info Meeting, Those events highlighted in yellow also www.bikescor.com have an accompanying ad elsewhere in the Portland, OR, www.climbforcleanair.com magazine. Thank you for supporting our Jan. 19: Climb for Clean Air Info Meeting, advertisers. Tigard, OR, www.climbforcleanair.com Hiking/Outdoors Jan. 23: Long Beach Peninsula Beach - November Clean Up Day, Long Beach, WA, Bicycling www.ourbeach.org November Nov. 28: Street Scramble at the Market, Jan. 23: Winter O Series #6, Carnation, WA, Kirkland, WA, www.streetscramble.com www.CascadeOC.org, Nov. 24: Ride for Pie, Kenmore, WA, Follow our Adventures www.cascade.org December Nov. 28: Thankful Ride to Share Favorite Dec. 5: Mountains to Greenway Holiday Festivals on Twitter Things, Seattle, WA, www.cascade.org Beach Party and Bonfire, Issaquah, WA, November December www.mtsgreenway.org @OutdoorsNWMag Dec. 5: Winter O Series #3, Kenmore, WA, Nov. 24-28: Yellowstone Ski Festival, West Dec. 19: Jay P’s Backyard Fat 60K Pursuit, www.CascadeOC.org Yellowstone, MT, www.skirunbikemt.com Island Park, ID, www.fatpursuit.blogspot.com

32 November/December 2015 OutdoorsNW Visit www.OutdoorsNW.com for more events and resources

January Jan. 10-Feb. 8: Whitefish Winter Carnival, Whitefish, MT, www.whitefishwintercarnival.com Jan. 14-24: Sun Peaks Winter Okanagan Wine, Sun Peaks, B.C., www.sunpeaksresort. com/events-and-festivals Jan. 16: Crab Feed, Long Beach, WA, www.funbeach.com Jan. 16-17: Bavarian Ice Fest Fun, Leavenworth, WA, www.leavenworth.org Jan. 22-24: Windless Kite Festival, Long Beach, WA, www.funbeach.com Jan. 22-31: Great Snow Fest, Teton Valley, ID, www.tetonvalleyfoundation.org/ greatsnowfest Jan. 24: Bundle Up Fest, Wenatchee, WA, www.wendowntown.org/events/winterfest, Running November Nov. 26: Bend Thanksgiving Classic, Bend, OR, www.bendthanksgivingclassic.com/run- with-us/register Nov. 26: Holmes Chiropractic Turkey Trot, Gig Harbor, WA, www.holmeschiropractic. net/turkey-trot Nov. 26: I Like Pie Run/Walk, Bend, OR, www.footzonebend.com/event/footzones-i- like-pie-runwalk Nov. 26: Magnuson Run on Thanksgiving, Seattle, WA, www.magnusonseries.org/ calendar Nov. 26: Oregon Turkeython, Tualatin, OR, www.turkeython.com Nov. 26: ORRC Turkey Trot, Portland, OR, www.orrc.net/events Nov. 26: Seattle Turkey Trot, Seattle, WA, www.seattleturkeytrot.org OutdoorsNW is at many events throughout the year, including the Seattle Ski Dazzle Show last November. Nov. 26: Tacoma City Turkey Trot, Tacoma, Photo by Carolyn Price WA, www.tacomacityturkeytrot.com Nov. 26: Turkey Day 5K and 5 Mile Runs, Dec. 5: Ugly Sweater 1 Mile Dash and 5k, Dec. 12-13: Deception Pass 50K / 25K, Oak Redmond, WA, www.finishstrongevents.com West Linn, OR, www.eventurousevents.com Harbor, WA, www.rainshadowrunning.com Nov. 26: Turkey on the Run, Wenatchee, Dec. 6: Jingle Bell Run Walk, Portland, OR, Dec. 13: Jingle Bell Run Walk, Seattle, WA, WA, www.runwenatchee.com www.arthritis.org www.arthritis.org Nov. 26: Turkey Trot Fun Run and Walk, Dec. 6: Chase the Grinch Outta Snohomish, Coos Bay, OR, www.oregonsadventurecoast. Snohomish, WA, www.databarevents.com/ Continued on page 35 com chasethegrinch Nov. 27: Turkey Trot Run, Medford, OR, Dec. 6: Grinch Trail Half Marathon, Gig www.sorunners.org Harbor, WA, www.route16runwalk.com Nov. 27: Wattle Waddle, Seattle, WA, Dec. 6: K9 Candy Cane 5k Run, Renton, WA, www.wattlewaddle.com www.buduracing.com For more Events, Nov. 28: Seattle Children’s Kids Marathon, Dec. 12: 2015 Jingle Bell Run Walk Seattle, WA, www.seattlemarathon.org/ Bellingham, Bellingham, WA, www.arthritis. Activities and Resources, seattle-childrens-kids-marathon org Nov. 28: Seattle Ghost Marathon, Seattle, Dec. 12: Christmas Rush Fun Run & Walk, visit WA, www.nwultras.com Kent, WA, www.kentwa.gov Nov. 28: Turkey Trot-Edmonds, Edmonds, Dec. 12: Frozen Trail Runfest, Eugene, OR, WA, www.esva.org/events/turkey-trot www.level32racing.com www.OutdoorsNW. Nov. 29: Hot Buttered Run, Portland, OR, Dec. 12: Girls on the Run Community 5K, com>Events www.aasportsltd.com Seattle, WA, www.girlsrun.org Nov. 29: Seattle Marathon, Seattle, WA, Dec. 12: Santa Runs Tacoma, Tacoma, WA, www.seattlemarathon.org www.santarunstacoma.com December Dec. 3: Cycstic Fibrosis StairClimb, Seattle, WA, www.cff.org Dec. 5: Jingle Bell Run Walk, Bend, OR, www.arthritis.org Dec. 5: Jingle Bell Run Walk, Burlington, WA, www.arthritis.org Dec. 5: Jingle Bell Run Walk, Port Orchard, WA, www.arthritis.org Dec. 5: Jingle Bell Run Walk, Spokane, WA, www.arthritis.org Dec. 5: Fairhaven Frosty 5K & 10K, Bellingham, WA, www.gbrc.net Dec. 5: Jingle Bell Run Eugene, Eugene, OR, www.eclecticedgeracing.com Dec. 5: Redmond Reindeer Romp, Redmond, WA, www.nwtrailruns.com Dec. 5: Jingle Trail 5K Run Walk, Coupville, WA, www.jingletrailrun.com Dec. 5: Shellburg Falls Trail Run, Lyons, OR, www.runsignup.com

www.OutdoorsNW.com OutdoorsNW November/December 2015 33 Visit www.OutdoorsNW.com for more events and resources Polar Bear Plunges, Dips and Dives burst of adrenaline and shouts from fellow cold- 2016 water plungers is one of the most exhilarating, PHOTO CONTESTS Aif not refreshing, ways to start the new year! Who doesn’t love a photo gallery of family, friends and teammates Commonly known as Polar Bear Plunges, these chilly dips playing outdoors? into local waters are an annual ritual for thousands. If you’re like us, we take plenty of pictures during our outdoor Here’s our schedule of several plunges, dips, or dives adventures — and we’re sure you do too! So, how about sharing some planned for Jan. 1, 2016, unless otherwise noted in of your best shots with the readers and followers of OutdoorsNW? green. Throughout 2016, we’ll feature photos on our web site with some of the most unique pictures showcased in six OutdoorsNW editions. Who Washington knows? Maybe we’ll feature one of yours on the cover! Resolution Run and Polar Bear Dip, Bellingham, Lake Padden: www.cob.org/services/recreation/races/resolution.aspx ROAD TRIPPIN’ Polar Bear Dip, Birch Bay, Waterfront Park: Submit your best Road Trippin’ www.birchbaychamber.com/polar-bear-plunge.html photos by midnight Dec. 31, 2015. Polar Bear Plunge, Lacey, Long Lake Park: Photos should be taken in the www.ci.lacey.wa.us/living-in-lacey/the-community Northwest outdoors along with Polar Bear Dip, Renton, Gene Coulon Memorial Beach Park: www.facebook.com/events/1693168750917433 your vehicle (bike, auto, camper, Resolution Run and Polar Bear Dive, Seattle, Magnuson Park: or trailer) and gear in the www.promotionevents.com/resorun picture. Photos can be from any Polar Bear Plunge, Seattle, Matthews Beach Park: decade and any season, but you must be one www.seattle.gov/Parks/aquatics/PolarBearPlunge.htm of the people in the shot or the photographer. Winning photos will be Polar Bear Plunge, Tacoma, Point Defiance Park: published in our January Travel edition; released Jan. 24, 2016. www.metroparkstacoma.org/calendar?cid=3197 Jan. 16–Mar. 19— Special Olympics of Washington Polar Bear FORWARD MOMENTUM Dips: www.specialolympicswashington.org/polarplunge Going forward, get ready for our next Photo Contest: Oregon Polar Bear Swim, Charleston, Sunset Bay Park: Forward Momentum! From www.oregonsadventurecoast.com/listings/polar-bear-plunge-2 starting line to finish, and Polar Bear Swim, Corvallis, Osborn Aquatic Center: anywhere inbetween, we want www.corvallisoregon.gov/index.aspx?page=19 submissions of you participat- Jan. 2— Resolution Run and Polar Bear Dive, Newport, South ing solo or with your team in a Beach: www.ardoradventures.com/resolutionrun Northwest competition. Feb. 13–27— Special Olympics Polar Plunge in Oregon: Photos must be action-orient- www.plungeoregon.com ed (no posed shots) and from a 2015-16 event. Winning photos Idaho will be published in our Annual Event Guide in March. Contest starts Polar Bear Challenge, Boise, Lucky Peak Reservoir Spring Shores Marina: www.idaho.wish.org Jan. 1 with a deadline of midnight, Jan. 31, 2016. A Reason for Freezin’, Coeur d’Alene, Sanders Beach: www.eventbrite.com/e/a-reason-for-freezen-tickets-19404430173 Read all the details on our website and upload your photos before Idaho Punk Rock Plunge, Hayden Lake: the deadline dates. Submit as many photos as you like during the course www.punksforaprincess.com/#!idaho-punk-rock-plunge/c18js of the contest. Photos that are high resolution, in focus, and follow the Feb. 6—Special Olympics Penguin Plunge, Boise, Eagle Island contest theme and submission rules, and are submitted by the deadline State Park: www.specialolympicsidaho.org/public date will qualify. British Columbia SUBMIT YOUR PHOTO TODAY! Polar Bear Swim, Vancouver, English Bay: www.outdoorsnw.com/contest www.westendbia.com/events/polar-bear-swim White Rock Polar Bear Swim, White Rock: www.inwhiterock.com/event/annual-polar-bear-swim-in-white-rock

Do you have a polar bear swim that you would like to add to our list? Email us at [email protected]

34 November/December 2015 OutdoorsNW Visit www.OutdoorsNW.com for more events and resources

Dec. 13: Grapes of Half Hill Climb, Eugene, January OR, www.eclecticedgeracing.com

Dec. 13: Holiday Half Marathon and 5K, Jan. 1-2: Free Ski & Try Biathlon Day, West Yellowstone, MT, Portland, OR, www.foottraffic.us/the-races/ www.yellowstonedestination.com/node/3951 Travel Issue! | Jan / Feb 2016 holiday Nationwide, Dec. 19: Eugene Holiday Half Marathon, Jan. 1-31: Winter Trails Day, www.wintertrails.org Book your Eugene, OR, www.eclecticedgeracing.com Space deadline: Jan. 8 Dec. 19: Holiday Hustle 5K/10K, Eugene, Jan. 9: Skirennen Citizen Race, ad space Leavenworth, WA, www.skileavenworth.com OR, www.eclecticedgeracing.com Release date: Jan. 26 now!

Dec. 19: Magnuson Series Holiday Fun Run, Jan. 10: Gunnar Hagen Memorial, Snoqualmie Pass, WA, Seattle, WA, www.magnusonseries.org www.kongsbergers.org Dec. 19: Medford Ugly Sweater 5K, Leavenworth, Medford, OR, Jan. 10: Ski for Health Day, Cabin Fever Cures! WA, www.skileavenworth.com www.medforduglysweater5k.com Dec. 19: YMCA Christmas Run, Boise, ID, www.ymcatvidaho.org Dec. 20:, 12K’s of Christmas, Kirkland, WA, Watersports www.promotionevents.com December Dec. 24: Jingle Bell Run, Tacoma, WA, www.metroparkstacoma.org Jan. 1: Resolution Run and Lake Padden Dec. 31-Jan. 1: First Run 2016, Portland, Polar Dip, Bellingham, WA, OR, www.aasportsltd.com/events/race/first- www.cob.org/services/recreation/races run-walk Jan. 1: Polar Bear Dip - Waterfront Park, Birch Bay, WA, www.birchbaychamber.com January Jan. 1: Polar Bear Plunge - Long Lake Park, Lacey, WA, www.ci.lacey.wa.us Jan. 1: Ft. Steilacoom Resolution Runs Jan. 1: Polar Bear Dip - Gene Coulon Series 5k/5mi, Steilacoom, WA, Memorial Beach Park, Renton, WA, www. www.runfsrc.com facebook.com/events/1693168750917433 Jan. 1: Hangover Run 3k & Beer Mile, Jan. 1: Polar Bear Plunge - Matthews Beach Salem, OR, www.runwildadventures.com Park, Seattle, WA, www.seattle.gov/parks Featuring: Jan. 3: Absolution Run, Kenmore, WA, Jan. 1: Resolution Run and Polar Bear www.nwtrailruns.com Dip - Magnuson Park, Seattle, WA, www. National Parks, Road Trips, Adventures, Jan. 10: Resolutuion Run, Battle Ground, promotionevents.com/resorun WA, www.getboldevents.com Jan. 1: Polar Bear Plunge - Point Defiance Travel Gear, Photo Contests and more! Jan. 16: Elvis Birthday Bash Dash 10K & 5K Park, Tacoma, WA, www.metroparkstacoma. Run/Walk, Olympia, WA, www.elvisdash.com org Reach over 150,000 Northwest travelers Jan. 16: Magnuson Park MLK Weekend Run, Jan. 1: Polar Bear Swim - Sunset Seattle, WA, www.magnusonseries.org Print/Digital Packages Available! Bay Park, Charleston, OR, www. Contact: Jan. 23: Fight For Air Climb Seattle, Seattle, oregonsadventurecoast.com/listings/polar- WA, www.climbseattle.org bear-plunge-2 (206) 418-0747 YEARS Jan. 23: Interlaken Icicle Dash, Seattle, WA, Jan. 1: Polar Bear Swim - Osborn Aquatic [email protected] www.nwtrailruns.com Center, Corvallis, OR, www.corvallisoregon. www.OutdoorsNW.com Jan. 23: The Rain Run, Seattle, WA, gov/index.aspx?page=19 JanFeb_TravelIssue_16.indd www.therainrun.com Jan. 1: Polar Bear Challenge - Lucky Peak Reservoir, Boise, ID, www.idaho.wish.org March Jan. 1: A Reason for Freezin’ - Sanders Mar. 6: Hot Chocolate Run, Seattle, WA, Beach, Coeur d’Alene, ID, www. www.hotchocolate15k.com/seattle eventbrite.com/e/a-reason-for-freezen- tickets-19404430173 Mar. 6: Lincoln City Half Marathon and Jan. 1: Idaho Punk Rock Plunge, Hayden Check the weather and 10K, Lincoln City, OR, Lake, ID, www.punksforaprincess. www.getmeregistered.com com/#!idaho-punk-rock-plunge/c18js avalanche forecast at Jan. 1: Polar Bear Swim - English Bay, April Vancouver, B. C., www.westendbia.com/ www.nwac.us Apr. 2: Yakima River Canyon events/polar-bear-swim Marathon, Yakima, WA, www. Jan. 1: White Rock Polar Bear Swim, White before heading out. yakimarivercanyonmarathon.com Rock, B. C., www.inwhiterock.com/event/ annual-polar-bear-swim-in-white-rock Apr. 9: Kids Bloomathon Run, Woodland, Jan. 2: Resolution Run and Polar Bear Dive WA, www.getboldevents.com - South Beach, Newport, OR, Apr. 24: Bend Marathon, Bend, OR, www.ardoradventures.com/resolutionrun www.bend-marathon.com Jan. 16-Mar. 19: Special Olympics Polar Bear Plunges in Washington, Washington, Apr. 29-May 1: Eugene Marathon, Eugene, www.specialolympicswashington.org/ OR, www.eugenemarathon.com polarplunge Feb. 13-27: Special Olympics Polar Bear May Plunges in Oregon, Oregon, May 29: Calgary Marathon, Calgary, AB, www.plungeoregon.com www.calgarymarathon.com MAKE EVERY TRIP June Jun. 4: Rainier to Ruston 50m Rail/Trail Relay and Ultra, Carbonado, WA, A ROUND TRIP www.rainiertoruston.com Submit Your Jun. 5: North Olympic Discovery Marathon, Sequim, WA, www.nodm.com Event to the Jun. 12: Edge-to-Edge Marathon, Ucluelet, Become a member of the BC, www.ucluelet.ca Northwest Avalanche Center OutdoorsNW and support the service. Snowsports December Calendar! Dec. 12: International Women’s Ski Day, OutdoorsNW.com/Add-Your-Event Ad Space Courtesy of Outdoors Northwest Worldwide, www.en-us.k2skis.com/ Photo © Scott Rinckenberger womens-ski-day

www.OutdoorsNW.com OutdoorsNW November/December 2015 35 Ski Buzz By Kris Parfitt International Women’s Ski Day Dec. 12 aining momentum in its fourth year, International GWomen's Ski Day (IWSD) is now celebrated in Japan and Switzerland. The event was started in 2011 by K2's Women's Ski Team Manager, Alyssa Clark. Her goal was for women to have a day when they drop what they are doing and go ski with their girlfriends. Clark organized 18 IWSD events the first year and has evidence that more than 60 events now occur annually. Want to gather the girls to celebrate all things snow and A group of enthusiastic women skiers gather at K2's Seattle headquarters for the Stoke Tune Up party the week before the 2014 IWSD event. Photo by Freya Fennwood downhill? Check out where to Photography. celebrate and how to start one of your own days. www.en-us.k2skis. party. Local women can get skis and from the Winter Stoke party com/womens-ski-day snowboards tuned up, learn how will benefit SheJumps, a 501c(3) Need to get those skis tuned up? to fit boots and meet other female nonprofit organization with a Join K2 and SheJumps on Dec. 3 at skiers and talk with representatives mission to increase the participation the K2 headquarters in Seattle for from Stevens Pass Mountain Resort of females in outdoor activities. the annual K2 Winter Stoke tune-up and Crystal Mountain. The proceeds

36 November/December 2015 OutdoorsNW The hottest thing in fresh-frozen cuisine enchilada sauce and packs as much iron as a 3-ounce hamburger but with half the fat and 40 percent less saturated fat; as much ﬁber as two cups of strawberries, and as much calcium as an ounce of cheese. Additionally, only two of Luvo’s meals have more than one teaspoon of added sugar, and none contain more than 500 ove over The meals use a patented milligrams of salt. Swanson’s! Luvo is Steamazing technology Luvo can be found at Mthe new kid on the that steam-cooks the frozen most all local grocery stores. block and is the nutritious food in its own juices in Cost of an 8-pack box reincarnation of fast, a paper pouch that easily (10-ounce portions each) of frozen meals. cooks in a microwave or Chicken Chili Verde is about Not only are there about conventional oven. $70. www.luvoinc.com 20 meat, vegetarian and The added bonus is that ~Carolyn Price organic varieties, but Luvo the food tastes like you product ambassador Russell just made it in your own Wilson of the Seahawks kitchen. I discovered Luvo wouldn’t steer you last summer when samples wrong, right? were served in the vendor There are a variety of area after Seattle’s Iron Girl dishes but my favorite Triathlon. I went back for entrees include Chicken seconds and discovered just Chili Verde with Polenta how healthy each variety is. and Black Beans, Turkey The Bean and Cheese Vegetable Lasagna, Quinoa Burrito, for example, is Chicken Coconut Curry and made with a ﬂax seed Organic Bean and Cheese tomato tortilla, brown Burrito. rice, black beans and

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38 November/December 2015 OutdoorsNW SPORTS MEDICINE Sponsored by: Therapeutic Associates Physical Therapy

Winter Running: Visibility & Agility Be Visible

The days are getting shorter, which means running in darkness. To avoid risk of being hit by a vehicle, it’s important tostay visible while running. Bust out the reflective clothing, head lamps, and those blinking clip-on lights. Choose well-lit routes and be aware that others can’t always see you. Lastly, run with a buddy or group to be more visible and safer.

Amy Temes Clifton Avoid Injury SL SQUAT WITH BOOK PT, DPT, OCS, COMT

Staff Therapist Running in darkness puts you at greater risk of injury TAI at OMG 1. Standing on one foot with heel on a book, Southtowne involving unseen obstacles. Landing wrong on a sidewalk initiate squat by moving hips back. Physical Therapy crack or a road reflector can easily lead to a twisted ankle. 2. Keep knee from dropping into the middle, Eugene, Oregon Road surfaces are often slick due to weather or debris, keep pelvis level. 3. Complete 5 reps on each leg. which can lead to slips and falls. Practice balance and agility drills, avoid running on uneven surfaces in the darkness, and be aware of Perform 2 - 3 sets. surroundings when you run to help reduce this risk. Here are some drills to help improve your balance and reduce risk of injury this winter: CRAB WALK • Single leg balance with eyes open and closed 1. Wrap band around ankles. Step to the • Single leg squat on book side, then move other foot together (but not completely) slowly. During the “off season,” there are fewer races so now is the time to build a good 2. Keep tension on the band at all times as you side step. Do not rock your trunk, foundation of core and hip strength. Work on a variety of drills to improve your form keep it still. and agility. These contribute to improved lumbar, hip, knee, ankle and foot posture 3. Perform until fatigued. when running. Running can exaggerate imbalances in these areas that can lead to Perform 3 sets 1x daily. injury.

Try these hip and core strengthening exercises to help improve your running SINGLE LEG SQUAT

foundation: 1. Standing on one foot, initiate squat by moving • Crab walk hips back. • Single leg squats 2. Keep knee from dropping into the middle, keep pelvis level. If you currently have problems or pain while running, your physical therapist can 3. Complete 5 reps on help. They will perform an assessment to create a custom training program for you each leg.

before winter arrives. Perform 2-3 sets. (Use a counter for support.)

www.therapeuticassociates.com/SportsMedicine STAY STOKED

Reliable Snow Year After Year Open Into May For 38 Straight Years Kids Ski Free