Running Wild The official newsletter of Run Wild Missoula February, 2011

" There is no such thing as bad weather, just soft people. " - (For all of you who ran/walked on Sunday, Jan. 30, 2011 – way to go!)

Run Wild Missoula Events – February and March Inside this Issue Back of the Pack Meet and Greet, Monday, February 7, 7 p.m., Runner's Edge, 325 N.

Higgins Ave. RWM Events 1 Run Wild Missoula introduces the Back of the Pack, a new program aimed at those who seek activities and running/walking partners who run/walk at a slower pace. This "Meet & Greet" will Other Events 3 be a chance to meet Leader of the Back Pam Gardiner, learn more about the Back of the Pack and to share your ideas and experiences. In addition to some of the training programs Run Wild Missoula 3 Missoula offers for beginner and slower runners and walkers, the Back of the Pack wants to hear your speaker, seminar, group run/walk and book discussion ideas-- and more! Please join us for Race Reports 9 this free event.

Life Changes and the Missoula Marathon, Monday, February 14, 7 p.m. Good Food At The Races 12 Store, 1600 S. 3rd St. West

FREE - "Life Changes and the Missoula Marathon." Panel of Participants who used the Missoula Articles 14 Marathon to help them reach personal, life changing goals.

Member Profiles 15 Catchem If You Can 5K, Saturday, February 12, 2011, Van Buren St. footbridge February is here...... are you ready for RWM's first race of the year? RWM News 16 The ‚Catch'Em If You Can ‚will get RWM's 2011 race calendar off with a fresh start. Come join the fun on Feb.12th at the south end of the Van Buren St footbridge for a 5K dash RWM Organization 21 along the Clark Fork. The ladies set out at 9:30 am to be followed by the gentlemen 3 minutes later. Big Dipper ice cream and socks from The Runners Edge for all, and a prize drawing you Calendar 22 don't want to miss. Proceeds to benefit the Hellgate High School cross country team. $13.00 for RWM members/$15.00 for non-members.

Beer Run, Wednesday, February 23, 6 p.m., Charlie B's, 428 N. Higgins Ave. Celebrate Mardi Gras early during Run Wild Missoula's Cajun Beer Run. Run (or walk) 5 miles wearing celebratory Mardi Gras beads (supplied by us) and then relax with some Cajun food from the Dinosaur Cafe (in the back of Charlie B's) and a beer. Let the carnival begin! Run Wild Missoula's monthly Beer Runs are on the last Wednesday of the month at 6 p.m. at a different tavern or brewery. The group run of about 5 miles will be posted at the meeting place. If you’re not a beer drinker, we’ll make sure the establishment has other beverages (including non-alcoholic) available so you can join in the fun. Wear warm, reflective clothing and bring a headlamp. Questions? Email Chancellor of Libations Pat Cross.

Missoula Marathon Run Training Class, Begins Sunday, March 6, 2011, 8:00 am, Runner’s Edge Get ready for the 2011 Missoula Marathon or Half Marathon with Run Wild Missoula's training program for anyone. You don't have to be a semi-professional athlete, former track star, 5 percent body fat or logging 30 miles a week to participate. All you have to be is someone who wants to complete the half or full Missoula Marathon on Sunday, July 10, 2011. The class starts with distances as low as 2 miles, but how fast you run absolutely does not matter. For beginners there is a run/walk option. Beginners who have not run a step as of the 1

first day of class will be encouraged to set the Missoula Half Marathon as your goal. (Yes, you Race/Class Registration can do this. You have six ½ hours to complete the Half Marathon course and you have 4½ Forms months to train.) The program begins conservatively but you'll find the miles start adding up quickly, Race/class registration forms for even if you're a more advanced runner. By the end of this training class you will be ready for all Run Wild Missoula race day. races/classes can be found on With the Training Program participants receive: the web at * Coaching by Anders Brooker, Cross Country and Track Coach at Hellgate High School and www.runwildmissoula.org and Owner Runner's Edge at the Runner’s Edge. * Comprehensive Training Program for Full and Half Marathon Trainees * Group Runs on Wednesdays at 6 p.m. and Sundays at 8 a.m. For other events, not sponsored * Pacers for All Levels by Run Wild Missoula, race * Guest Speakers on Nutrition, Injury Prevention, Running Form and More! registration forms for many of * New This Year: Racing Singlet! these events can also be found * Handheld Water Bottle at the Runner’s Edge or see the * Aid Stations every week identified web sites, email and * Gels on 5 longest runs (the same brand used on the course of the Missoula Marathon and contacts for race information. Half Marathon) *Post Class Party This class sponsored by the Runner's Edge and Cherry Creek Radio. Childcare: Run Wild Missoula has received requests to offer childcare during the Missoula Marathon Training Class. Although we are not able to offer childcare, we have found a provider who will be available on Sunday mornings starting March 6, 2011. Lil'Griz Cub House rates are $3.95/hr. for the first child and $3.55/hr. for each additional sibling. Call owner Erica Lawson at 549-4848 with questions or to check out the facility. Cost: $75.00. Class starts Sunday, March 6, 2011 at 8 a.m. and meets until the Missoula Marathon on July 10. Class meets at Runner's Edge, 325 N. Higgins Ave.every Wednesday at 6 p.m. and on Sunday at 8 a.m. Click here to download the registration form. Questions?Email Coach and Coordinator Anders Brooker.

Run for the Luck of It, Saturday, March 12, 2011, 9 a.m. at Sean Kelly's: A Public House, 130 West Pine St. Registration information coming soon! Questions or want to volunteer? Email Race Directors Jen von Sehlen or Maggie Wescott. • Post race food and drinks for participants provided by Sean Kelly’s: A Public House • Participants will become the proud owners of a sham-rockin’ beanie to keep the top o’ ye head warm. • Post race raffle and presentation of prizes for top finishers • Costumes, the wearing of the green, and Irish-influenced garb is highly encouraged—prizes will go to the most spirited participants! Thanks to our sponsors: Sean Kelly's and the Runner's Edge.

You Can Walk the Missoula Half or Full Marathon, Monday, March 14, 2011, 7 p.m., Good Food Store, 1600 S. 3rd St. West-- FREE "You Can Walk the Missoula Half or Full Marathon." Speakers: Candace Crosby and Rolf Tandberg, both of whom regularly walk half and full

Missoula Marathon Walk Training Class, Begins Saturday March 19, 8:00am, Community Medical Center Get ready for the 2011 Missoula Marathon or Half Marathon with Run Wild Missoula's walking training program for anyone. All you have to be is someone who wants to complete the half or full Missoula Marathon on Sunday, July 10, 2011. With the Training Program participants receive: * Encouragement, coaching and practical suggestions by veteran marathon walkers Rolf Tandberg and Candace Crosby * Comprehensive Training Program * Twice Weekly Group Walks on Saturdays at 8 a.m. and Wednesdays at 5:30 p.m. at

2

Community Medical Center * Speakers on Various Training Topics * Gels or other Nutrition on the 5 Longest Walks * Waist Belt Pack for carrying essentials during your walks * Fun People to Train With * Post Training Class Potluck Party This class sponsored by Community Medical Center and Cherry Creek Radio. Cost: $35.00. Class meets at Community Medical Center on Saturdays at 8 a.m. and Wednesdays at 5:30 p.m. Questions? Email Coordinators Candace Crosby or Rolf Tandberg.

Other Events

The Runners Edge is having a SALE! The sale runs from Fri., Feb. 4 - Mon., Feb. 7th. The best part: You get first pick! All RWM members are invited to attend the sale preview from 7:30 a.m. to 10 a.m. on Fri., Feb. 4. Muffins and coffee will be served. Sale items include winter apparel and accessories, along with some specific shoe models.

Deep Water Running Class, Tuesdays, 11 a.m. - 12 p.m. at the Missoula YMCA. Cost: $8/month or free with YMCA membership. A great deal!

‚Hood to Coast‛ The Movie, Wednesday, February 16, 4 p.m. at the

Wilma Theater. Hood to Coast will screen on Wednesday, February 16 at 4 p.m. at the Wilma Theater during the Big Sky Documentary Film Festival. Run Wild Missoula members will get a $1 discount off their ticket. Be sure to bring your membership card! (See page 19 of this newsletter for more information.)

Frigid Digger Race, February 19, 3 and 7 miles, Butte Race starts 10:00am at Montana Tech. Course is on dirt roads and trails on the rugged hills behind the campus. $5.00 for ages 14 and under. $15.00 for those over 14 ($20.00 after Feb. 16). Includes long-sleeved T-shirt. www.buttepissandmoanrunners.com

32nd Snow Joke Half Marathon, 11:00am, February 26, Seeley Lake A great winter half-marathon – 13.1 miles around Seeley Lake on plowed roads, icy patches likely. $10.00 ($5.00 if under age 20). T-shirts extra on first- come basis. Register at www.cheetahherders.com or 8:45am to 10:30am on race day at Seeley-Swan High School in Seeley Lake.

Butler Creek Boogie, 10:00am, 1 mile and 5K, March 5, DeSmet School, Missoula 1 mile race starts at 10:00am with the 5K starting at 10:30am. Race begins at DeSmet School, Butler Creek, Missoula. Contact Linda Briggeman for more information. [email protected]

Missoula Marathon The Missoula Marathon Growing Again The Missoula Marathon registrations are up again, as reported by Registration Director Vic Mortimer at the last Marathon meeting. Marathon Registrations are up 32% compared to this same time last year, and Half Marathon registrations are up 6%. Since marathon runners have to plan farther ahead it is typical to see predominantly full marathon registrations initially, but as we get closer to race day the half marathon registrations start flooding in. The Missoula Marathon will have another important bit of press shortly. Coming up in the March/April issue of Marathon & Beyond, a

3

national running journal, is an 11 page article titled: Missoula Marathon: Scenic wilderness: a race runs through it. It is very prestigious that Marathon & Beyond chose to include the Missoula Marathon. Typically an event has to have been in existence much longer than 3 years before they will do a story, which they told me flat out, but in our fourth year they sent writer Chris Stores. Chris has run each and every one of our Missoula Marathons so he is completely familiar with our event. He even qualified for Boston for the first time in Missoula! The result will be published shortly. Make sure to pick up your copy or you might even want to order one in advance – I expect they’ll sell out quickly around here.

We can expect another surge in registrations as a result of this article, based on our experience with the Best Overall Marathon article in Runner’s World Magazine in the January 2010 issue. It is exciting and an honor that the national running community has embraced our event! Finally, as a result of this growth, the Missoula Marathon could use your help. The goal is to keep volunteer positions small enough in scope that it is fun and rewarding, and not overwhelming. However, as a result of our success and reputation, each and every position is critical – no matter the size. We are always looking for people interested in becoming part of the Missoula Marathon Machine. Right now there are 8 positions I would like to fill. If you would like to hear about what opportunities there are within the organization, please email me at [email protected]

Course Directors, Changes and the Missoula Marathon The Missoula Marathon Committee announces that Courtney Babcock has stepped down from her role as Course Director and that Dick Everett has agreed to step up. Courtney Babcock has been the Course Director from Day One of the first Missoula Marathon meeting back in May of 2006. At that time we all raised our hands and said, ‚Sure, let’s make it a USATF-Certified Course,‛ which is necessary for a marathon to be a Boston Qualifier. None of us knew what that process entailed, but Courtney found out soon enough. The first step was to design a course. Courtney did the homework and offered up many options, including the idea of coming from east of Missoula, south of Missoula, doing circuits around Missoula, and the one we eventually decided on, from Frenchtown, and of course all ending in Missoula. Once we agreed on the basic direction, Courtney traveled Missoula while pregnant with her first child, Ridley, trying to figure out the best possible course. We had decided that to differentiate ourselves from other Montana marathons, our course would be as flat as possible. One might think this is a process of staring at Map My Run, but it’s not. Courtney diligently factored in roundabouts, traffic lights, road shoulder, wind, elevation gain/loss, shade, scenery, aid stations, accessibility by emergency medical units, corners, starting line and finish area. Everything was going along swimmingly from August until February. We had a general course and, equally important, a finish area: the University of Montana had Courtney Babcock agreed to let the Missoula Marathon finish in Grizzly Stadium. Courtney based all her calculations on that finish line. Then, in February of 2007, the University had to withdraw, and suddenly we had to change the course to accommodate a new finish line at the Orange Street bridge. Some might think that changing a finish line wouldn’t affect everything, but it does. Courtney tackled the changes with due diligence and lots of discussions with Parks & Rec., the City, the Missoula Police Department, Missoula County Public Works, Missoula County Sheriff’s Dept., Montana Department of Transportation and the Montana Highway Patrol. We were getting closer to race day, and the course was still not certified and we didn’t have a course map.

4

Eventually the course was pretty well finalized and we all took a good look. In particular, we took a look at the half marathon start, located smack in the middle of Big Flat. At that point we realized there was going to be a huge problem with the half marathon start staging area. We had always operated under the simple concept of starting the half marathon at the halfway point of the marathon. However, we all expected the half marathon to be bigger than the marathon – not that we had any idea how big that was going to be – but positioning the starting line in an area with no parking, no shoulder, and only one access road now seemed a bad idea. Time was a wasting and now Courtney had to find a new starting area for the half marathon. She went back to work and after discussing many options, came up with the Blue Mountain Road solution. Whew. We had a full and half course. Now all we needed was USATF certification. Along about then we realized that there is a reason that many events don’t certify their courses. It’s because course certification is an incredibly arduous, meticulous, time-consuming project requiring the use of physics. And numbers. And special equipment. Ridley had been born by this time, but race day was drawing ever closer and Courtney, with the help of Steve Simpson, launched into it. The first part of the course certification process is to identify a stretch of road that ultimately acts as a ruler. Coming up with this ruler is not easy. One has to know the temperature of the air, the temperature of the concrete,

and so on, in order to come up with an Einstein-approved measurement. Finally to course certification. Steve Simpson attached to his bike an extremely accurate little piece of equipment called a Jones Counter. We had read that the Jones Counter was the only thing we could use to certify the course. It was created by some guy who worked out of his little shop and who wasn’t all that great about returning phone calls. Anders had somehow gotten roped into the process of obtaining the Jones Counter, so he would call the guy, who sounded like he might not remember the call. In fact that proved to be the case. He wasn’t all that great about remembering that we’d placed an order, either, so multiple phone calls from Anders were necessary to make sure the required Jones Counter arrived. We weren’t exactly sure what to expect of this critical piece of equipment, so we were amazed when a small item arrived that looked as simple as could be. To think that the entire sport of road racing rested upon this one gentleman and this simple Jones Counter tool was a little difficult to grasp, but we went with it. Steve started riding the course while Courtney and Registration Director Vic Mortimer followed in a car. In addition to paying attention to the The Jones Counter Jones Counter and periodically calling out numbers to Vic and Courtney, Steve had to make sure that the pressure in the bicycle tires was precisely correct, that he rounded each corner at the shortest possible angle, all while factoring in temperature. If Steve’s bike got a flat, he would have to start over. They arrived at the finish line – and found that they needed another 400 meters or so. Thinking it couldn’t be right, Steve rode the course again, with the same result. For months we had planned to start at the Frenchtown Elementary School. The insurance paperwork and all had been done for just that purpose. However about a week prior to the Inaugural Missoula Marathon, it was clear that the starting line would be moved, since moving the finish line was out of the question. Courtney started making adjustments while submitting her documentation to the USATF Course Certification director. Her husband, Miles, was pressed into service as the rider and he and Courtney drove and rode the course again, Jones Counter on Miles’ bike, determined to get a course that would be certified. Courtney stayed constant contact with the USATF right up until the EXPO. On Saturday morning, July 14, the day before the race, Courtney got the course USATF Certified and the Missoula Marathon was a Boston Qualifier. Never doubted her for a moment.

5

One might think the story ends here, but it doesn’t. With the success of the Inaugural Missoula Marathon Courtney was given more latitude by the city for the course, including which streets we could include and the ability to close Higgins Avenue Bridge for the finish line. Courtney was back at changes and the certification process again. With the city’s cooperation, Courtney decided to use as many of the tree-lined streets and residential areas as possible to provide shade, better accommodate aid stations, and encourage resident participation with sprinklers, boom boxes and cheering sections. The third year, Courtney made some additional tweaks in the course which meant recertification again, and decided to certify the half marathon Course. Almost nobody certifies their half marathon courses. So let me share with you an email I received just the other day: ‚The reason I am contacting you is this: I have researched which ½ marathons are possible qualifiers for the 2012 Olympic Marathon Trials which will be held in Houston next year. Missoula Marathon Your race seems to be a USATF Certified course and a possible qualifier. ‚ Isn’t Courtney awesome? Not only that, prior to race weekend Courtney contacts the churches that could be affected by the Sunday race, helping us avoid ill will from churchgoers. At long last this brings us to race weekend. Is Courtney done as of the moment the course is certified? Nope. In the middle of the night Courtney and co-graffiti vandals Anders Brooker and Kevin Twidwell go out and mark the course with arrows and the location of the mile markers. They also provide participants with the visual glory of the Missoula Marathon logo as they make their way to the Higgins Avenue Bridge. Placing the Missoula Marathon logo on the course for race day might seem easy to those who don’t know about the Missoula Marathon logo stencil. It is a large, heavy, sharp metal stencil. It’s difficult to store, difficult to fit in the car, really difficult to fit into the car without tearing the upholstery, and difficult to maneuver. Gloves are recommended. Once down in the chosen location it takes multiple colors of spray chalk to reproduce the Missoula Marathon logo on concrete. Do they have to do this? No. But they do it anyway, because they’re runners and they want to add the kind of touches that help marathon and half marathon participants love the course. Courtney knows where every volunteer needs to be standing, whether it’s a paid official, a professional flagger, or a race-day volunteer. She drives the course starting early Sunday morning while in constant contact with the various city and county officials, the course control company (which has been Highway Technologies – thank you Gaylen Baumberger), and the Course Missoula Marathon Monitor Volunteer. She notices whether she needs additional volunteers, whether someone didn’t arrive, whether they need to be relocated, and in general that the athletes are successfully making it from start to finish and feeling that they are safe and know which way to go. I think we’ve all heard enough horror stories about people being misdirected or lost at other races that we can never over-estimate the importance of the Course Director’s role. Sending thousands of athletes over miles of open course safely and in the correct direction is difficult; Courtney has handled it flawlessly. Hundreds of participants have sent in their compliments regarding the course. Here is what just a few athletes said:

Beautiful course with interesting and varied things to see and observe, from the Rockies to the river to the cows, etc. Loved that the marathon and the half started in different locations and that the coming together of the two races was mostly seamless.

Course was beautiful; variety of scenery (rural, farms, river, evergreen trees, city).

6

The location (route) was great very beautiful areas to see. The encouragement from everyone along the race route, staff and residents alike, were all wonderful. Great experience!!

I absolutely love the setting and course of the marathon. Thank you so much I am definitely coming back next year.

I liked the course most of all. I really got to see some parts of Montana that were beautiful. I enjoyed having the race start early I loved seeing the sun rise up over the mountains, and finished before the day really starts.

The course is such a success and was a huge factor in the January 2010 Best Overall Marathon Award as voted by the readers of Runner’s World Magazine, which resulted in the Missoula Marathon doubling in size in 2010. Which brings me to another point – Courtney designed the course in such a way that it would accommodate growth. Without her foresight and thoughtfulness and attention to detail, there is no way we could have received that award and handled the explosion in participation without having to change the course. Since the course was so critical to our success, if we’d had to change it the year everyone came to check out our event, that would have been risky at best and stressful for sure. But we didn’t have to change the course, thanks to Courtney, and everyone who came and ran last year got to see the same exact course that everyone raved about in 2009. In another successful side story of the Missoula Marathon, we have the Boston Qualifiers. As a result of the flat, fast course, we discovered there were an amazing number of local participants who had qualified for Boston at our event. The Boston Training Group then developed with runners setting their sight on Boston and coming together to train. Courtney was still there, providing her Tuesday Track workouts to make sure people would be as fast as possible come April. Thank you, Courtney, for all you have invested in the Missoula Marathon. We are all so lucky to have had you for five years with your expertise and caring. We all can say the Missoula Marathon would not be what it is without you. Now that Courtney has gone off and won Big Sky Women’s Cross Country Coach of the Year and continues to coach, which is a little time consuming, and had another baby, which is a little more time consuming, what will the Missoula Marathon do? Enter Dick Everett, spouse of your trusty newsletter editor, Chris Everett. Dick Everett listened carefully to all the aspects of the job. He knows about the potential need to recertify the course, which could happen any time road construction takes place. Knowing all of this, he has talked with Courtney and said, ‚I’m in.‛ Thank you, Dick, for filling Courtney’s Great Big Running Shoes. All of us on the Missoula Marathon Committee look forward to working with you and I hope you think Missoula Marathon meetings are as fun as the rest of the committee thinks they are.

Jeff Galloway Off and Run/Walk/Running towards the Missoula Marathon All of us on the Missoula Marathon Committee truly enjoyed having Jeff Galloway in Missoula. His visit was a great way to kick off the 2011 Missoula Marathon, and to attract a whole new group of trainees and participants. Jeff Galloway is a personable, outgoing runner with 50+ years of experience and many stories to tell. Jeff had been in Missoula in 1971 for an Olympic Training Camp – and hadn’t been back since. He was excited to return and see some of the team’s old running grounds, including the Thank you - Jeff Galloway Rattlesnake, the ‚M‛, and other landmarks that we all appreciate.

7

Jeff was able to spend several days in Missoula. First off Jeff made himself available to the media for interviews. He met with Betsy Cohen of the Missoulian immediately upon his arrival, was interviewed at 6 am Tuesday by Monte Turner on Montana Today, and on the four FM stations at Cherry Creek Radio including Z100, Eagle93, B106.7 and StarFM, The Trail, and also was promoted on Mountain FM and KYSS FM, all in an effort to make sure everyone knew that they could come, they could listen, and they could finish a half or full marathon -- and finish uninjured. Jeff’s mantra is YOU CAN DO IT and everyone he talks with is inspired to believing just that. Jeff came to Missoula to give his presentation at the Wilma Theater, which was free to everyone, and especially to get people inspired and ready to give it a go with his run/walk/run technique. We had over 300 people fill the Wilma! Jeff answered a lot of questions from the audience, and spoke with people before and after the talk. He really does care about your running, even after all these years. Let’s all say a big ‚thank you‛ right now to Rick Wishcamper for allowing us to use the Wilma Theater at no charge for Jeff’s presentation! How awesome is that? Really, where all could a person live where a theater owner says, ‚Sure I’ll donate the space and lose an entire night of revenue – not a problem.‛ Amazingly great. Thank you. The other purpose of Jeff’s visit was to train the future local trainers of his Galloway Method. So after his presentation on Tuesday night, on Jeff at the Wilma Wednesday morning he joined 10 interested people to train them in the Galloway Run/Walk/Run Method. One thing about Jeff Galloway, who is from , is that he came woefully underdressed for Missoula temperatures in January. I don’t know who packed his suitcase, but not a pair of winter tights were to be seen on the

man. And he weighs about 100 and is at least 6’ tall, so he doesn’t even have any fat going for him. It became clear that training outdoors wouldn’t be an option. So the training class met at the YMCA thanks to David Ports, Executive Director of the YMCA, who graciously allowed the group to use their facility at no charge. We have an awesome community, for sure, and the Y is a big part of it. Thank you YMCA! The training class had more information wadded into three hours than they could probably digest. It’s amazing how something so simple can be so involved. Now we are fully prepared to train anyone in the Galloway Method. While in Missoula Jeff Galloway also met with many Missoula runners including The Amazing Bob Hayes, Rhea Dahlberg and Kiefer Hahn of Momentum Athletic Training (who took Jeff on a run/walk/run up the Rattlesnake), Tim and Anders Brooker of Runner’s Edge – who are putting on the Galloway Training Class in case you didn’t know, Brent Ruby and John Cuddy at the Montana Center for Work Physiology and Exercise Metabolism UM (WPEM), Jo Ruby of the YMCA running program, Candace Crosby of the Missoula Marathon Walking Training Class, Mary Thane of Missoula Youth Track, Vicky Pounds of Mountain West Youth Track program, Eva Dunn- Froebig with Run Wild Missoula, and Gary and Daryl Little of the Junior High Cross Country Program. Then on Wednesday evening he met at the Runner’s Edge to do a group run using the Galloway method that everyone had just learned. Hopefully when Jeff Galloway left Missoula, he realized what an incredible community we have here. So many people are doing such great

Jeff giving all of us motivation things to support and improve our running community. You are definitely living in a great place. Be proud. Jeff returns to Missoula in July for the Missoula Marathon event. One of the big questions all along was whether Jeff Galloway would commit to actually participating in the Missoula Marathon. While here in Missoula Jeff did say that he will participate along with his wife, Barbara, who he plans to bring with him next time. He even videotaped his promise and it’s on the

8

Missoula Marathon homepage. Anyone who wants to run/walk/run the Saturday Breakfast Club Missoula Marathon with Jeff Galloway in July from start to finish line, will be Runs/Walks able to do just that. Saturdays at 8 a.m. at the Runner's A special thanks also goes out to the DoubleTree, who hosted Jeff Galloway while he was in Missoula and will host him again upon his return in Edge July. Thank you DoubleTree for helping us treat our out-of-town guests so Questions? Contact Coach Meg Lerch. fine that they are willing to come back -- and bring their spouse. Cost: Free to Run Wild Missoula members Finally the day came to see the result of Jeff Galloway’s visit to Need a little inspiration to get out of bed on the Missoula, and count heads at the Galloway Training Class on the first weekend? Love to run but enjoy it a little more morning Sunday, January 23rd. Over 50 people came, registered, and with others? Come join us on our Saturday ran/walked/ran their way up and down Higgins Avenue, and more people morning runs at the Runner's Edge at 8 a.m. These continue to register! Ages range from teens to those on the opposite end of runs are geared towards everyone, from the the spectrum, and those with no experience to those who have plenty of beginner to the advanced runners. Plus, there's experience. So clearly the Galloway program fills a need for many people free breakfast after the runs. We hope to see you wishing to get to the end of the Missoula Half or Full Marathon on Sunday, there! July 10, 2011. Thank you, Jeff Galloway, for coming to Missoula and thank you, Missoula, for helping make Jeff Galloway’s visit such a success. ~Jennnifer Straughan

Editor’s Note: Did you miss Jeff Galloway's talk last week and wish you could have heard what he said? Thanks to Dariusz Janczewski, Galloway's talk has been archived on YouTube. Missoula Marathon VideoChannel www.youtube.com

Race/Event Reports The Phoenix Rock and Roll Marathon Twenty Run Wild Missoula members ‚braved‛ sunny skies and dry roads to race in the P.F. Chang's Rock 'n' Roll Arizona half and full marathon. The Arizona race is one of eighteen on the Rock and Roll Marathon series tour which ‚blend the excitement of rock ‘n’ roll music with world-class endurance events.‛ The January 16 temperature at the marathon start was 48 degrees and, due to slight cloud cover, held a moderate temperature for much of the race. Four hours after the start of the race, it was still only 62 degrees but sunny. Kenny Ellis (3:40:22) and Jason Huntsinger (5:04:05) completed their first marathons. Both could probably attribute the bands, cheerleaders, and fans lining the course in aiding to their successful finishes. After the race, Jason looked relieved the race was over, but proud of his accomplishment. Jason’s children had a great showing in the children’s races the day before. Tim Brooker led the fourteen members in the half marathon with a time of 1:29:47 which was good for third place in his age group and placing 275 out of 19,346. This time age grades out to an 81.5% and is considered a national competition class time. Most of the marathon series award this place with a cash reward of $250, which would help Tim replace items he lost when he left his backpack at a light-rail stop. JB Yonce, who at age 63 completed his first marathon a mere six months ago in Missoula (4:08), ran his third marathon in a whopping 3:37.29 placing him the fifth finisher in his age group. Ken Ellis also ran the full marathon in a 3:06:24 (168/5110 finishers) which age grades out to a 77.6%! This finish placed him sixth in his age group. The best part of the weekend was the post-race sunshine. As Tim Brooker and Tim Mosbacher were lying by the hotel pool soaking in the rays, listening to reports of the miserable weather long run others in Missoula had completed that day, they just smiled and thought they could do this every winter.

9

The closest Rock and Roll Marathon Series event to Missoula is one located in Seattle, which is held on June 25, 2011 and includes both a half and full marathon. ~Tim Mosbacher

Greetings Beer Runners I hope the new year is going well for you all, and a big shame on you to any of the regulars that missed last week’s beer run from the classic Missoula establishment the Oxford. We had a nice run and, well let’s just say the Ox was fun, and a lot nicer than I remember it from my last trip through there. Our recent activities have drawn the attention of Rick Ryan, a long time RWM member who moved away a few months ago, but he did send this email a few days ago that I wanted to share, (yes editor he gave me permission to use it in our news letter):

‚Now I'm really jealous!

I meant to email you about the Double Front run. The last Double Front I've had in the last 20 years was planned for an eight mile out-and-back for 2009 Boston training group on a Thursday. Kids were gone and Joanna was working; I was on my own for dinner, so I packed some money and headed over to DF for the chicken that I had not tasted in well over 15 years. It was great!

Good On Ya' for your beer runs. The Ox has always had a special place in my heart going back to my arrival in Missoula in 1971. "Stretch one with!" "One under the bridge!" "He needs them!" Great ordering codes that ring of Hobo lingo. I would love to join you if I could, but I get a treadmill instead. But good beer here still, so...just bitching a bit.

Keep up the good work!‛ Rick Ryan

But enough living in the past, reveling in our glorious Beer Run History. Time marches on and, if we are going to keep making Rick jealous, we need a plan for February. So here it is: I started out thinking that February’s Beer Run should have a Valentine’s Day Theme, but then I got looking at the calendar.. and got to thinking. ‚Feb 23 that’s a lot closer to Fat Tuesday than Valentine’s Day, Mardi Gras is a bunch more fun than sitting round looking at roses and eating chocolates out of a heart shaped box.‛ Besides I’m not too good at mixing romantic locations, beer and running. But I can mix beer, beads, running and Mardi Gras. ~Your Chancellor of Libations, Pat

Boston/Spring Marathon Training Group Update Over twenty runners have officially signed up for Run Wild Missoula’s advanced marathon training group. Twelve members are training for the Boston Marathon, while six others are training for the Eugene and Paris Marathons. In addition, three members are training for spring ultra marathons and one ironman. The group meets up with the Tuesday ‚track‛ participants to run intervals. On some nights there have been over thirty participants, running intervals in the dark. To date, the group has completed one twenty-mile run and will complete five additional twenty-plus mile runs in preparation for each runner’s spring race. Boston Marathon Training Group – having Please email Tim Mosbacher ([email protected]) or Anders at fun in the snow the Runners Edge if you are interested in volunteering to man an aid station for the training group. 10

‘Gallowayans’ Off and Running…and Walking! Almost 60 half- and full marathoners showed up Sunday morning, 1/23/11, to participate in the Galloway Run-Walk-Run Training Program. Many were among the 325 folks who came to the Wilma Theater the previous Tuesday evening to hear Jeff speak and to find out more about the program. Some have never run before, others have been running and just want to finish and several have set time goals. The overall goals of the Galloway program are to prevent injury, reduce fatigue, speed recovery and have a life! ....while training for a long distance event. ‚Getting hooked on fitness‛ is a bonus according to Jeff. In 2007 Jeff published Galloway Training Programs for endurance events and all participants receive a copy. It is a very comprehensive manual that answers any question one might have about training for a half or full marathon. He has compiled this information over 40 years from input received from thousands of phone calls, letters, e-mails and texts from runners, coaching over 200,000 athletes, completing over 130 marathons and continuous consultation and research with leading authorities on all aspects of running, walking and health and fitness. Several unique features have proven to be successful over time: the Two-Minute Rule on long runs, the Magic Mile time trial to predict pace, Run/Walk Ratios based on goal pace, walking early and often to reduce fatigue dramatically on long runs, training beyond the race distance to push back your endurance barrier, and running as little as three days a week. There have been many, many success stories. Here are just a few. * Walk breaks showed an average improvement of 13 minutes in the marathon. * One seasoned 10-marathon lady heard about the walk breaks at a seminar before her marathon and decided the night before to prove Galloway wrong. She had been sick for a few weeks, yet still beat her personal best by five minutes after taking breaks for the first 20 miles. Jeff wasn’t wrong. * A stubborn, testosterone-driven 48-year old (walking is ‘sissy stuff’), who could not break 3:40 no matter how he trained, ran a 3:25 with ‚wussy‛ walk breaks during the first 18 miles. Pam Gardiner and John Pitcairn are Co-Coaches. Go Gallowayans! Many Happy Miles & Smiles! ~John Pitcairn, Runner’s Edge

Run Wild Missoula – Prolific Terrific Runners and Fab Families Awards were given (RWM arm warmers) to the 2010 winners of the Prolific Terrific Runners (Marily Marler and Josh Nichols) and the Fab Families (Everetts and Walser/Pertermans). Who will win in 2011?

CONGRATULATIONS to our 2010 batch of 1200 Mile Club Members! What an extraordinary accomplishment. Look for these members to be sporting flashy new embroidered arm warmers, last year's coveted prize for their efforts. If you would like to be a part of this years crop of elite runners simply post your miles online under the 1200 mile club menu (its under the [Home] tab of the RWM website). The "add miles" icon is found at the bottom of the 1200 mile page. Happy Running! Prolific Terrific Runners and Fab Families 1200 Mile Club 2010 Members: Award Tim Mosbacher: 2,531.00 Pat Cross: 2,180.00

11

Vicky Mix: 1,902.50 Ken Ellis: 1,896.00 John Herring: 1,869.00 Vo vonSehlen: 1,850.00 Tammy Mocabee: 1,773.00 Sharon Sterbis: 1,703.50 Donna Ayres: 1,619.00 Julie Gilchrist: 1,566.40 Roni Lett: 1,562.00 J.B. Yonce: 1,561.87 Danelle Gjetmundsen: 1,540.00 Justin Grigg: 1,505.00 Rick Ryan: 1,452 Jim Ryan Jr: 1,329.00 Christine Everett: 1,279.00 Donn Livoni: 1,230.00 Janet Kenter: 1,230.00 Samantha Kitchen: 1,227.00 Spencer Wolny: 1,218.00 Jake Jessop: 1,213.00 Bridget Johnson: 1,208.30 David Anderson: 1,205.3 Nichole Corona: 1205.2 Ben Schmidt: 1,202.00 Glenn Govertsen: 1,202.00 Katie Spaid: 1,201.00 Kandace Kannberg: 1,200.01

~Kristina Hurley, 1200 Mile Committee Chair, [email protected]

At The Races Visit www.runmt.com for a complete list of Montana races. Something New -- Did You Know You Were On Athlinks? Athlinks is a social networking site for endurance athletes, including runners, bikers, triathletes, swimmers, adventure racers, and more. It has over 67 million race results from 185,000 races, and it's adding another 2 million race results each month. And it's a sure thing the your race results are in there, just waiting to be claimed by you! Member John Carpenter and membership director, Sue Falsey, have been working with Athlinks to make sure local, Run Wild Missoula and Missoula Parks and Recreation races for 2010 and 2009 are in their data base. They're working on adding more local Missoula and surrounding area races, going back to 2008 and some 2007 To see for yourself, go to the website, www.athlinks.com. You'll see a screen for Athlinks, on the right side of which will be "Step 1: Find your results." You type in your name as you use it in registering for races. Then hit "Search." It will bring up a list of unclaimed race results for "your name." You will probably find that there's more than one person with "your name" around the . When I searched for myself the first time, I found there were four or five of me of different ages around the United States, some doing familiar races, others doing races I never heard of in places I've never been. So it was quite easy to figure out which were my races. Claiming races as your own requires you to sign up as a member. It doesn't cost anything, and the basic information required is what you provide when you sign up for races. It does not appear to load your inbox

12

with junk e-mail (I receive about two e-mails a month from them). Like other web sites these days, it seems to be supported by advertising revenues. You can see what a member's page looks like by typing in my name, Brad Leonard, or my wife's name, Sue Falsey. In my case, it lists some of our races all the way back to 1981. Since I've done 200 triathlons and at least twice that number of running races since then, the 87 races it lists are well short of the total. But as they keep adding races, their data base will eventually include all of the larger, more notable races. You'll be able to track your races over the years and even click on a given race to see who else was in it. You can also suggest races that you'd like to see added to the data base. The member's page is somewhat like a Facebook page, but centered on participant sports like running. You can "friend" other Athlinks members and write on their "walls." You can look in on friends and see how they're doing. You can even check on people who live in other parts of the country to see how they're doing. For example, I've been following my son's race results down in Albuquerque. You can designate certain other members as rivals, and Athlinks will bring up your comparative results. Sue has listed Chris Everett as a rival -- type in Sue Falsey and check the rivalry. You'll see why Sue wishes Chris to stay young(er) forever! Although I'm a laid-back, easy- going, noncompetitive person and don't indulge in this rivalry stuff, I do confess that I used Athlinks to check out my competition for the 2010 triathlon world championships and they were all there. More value to all of us will come as more people become members and add pictures, videos, comments on races, and the like. At this writing, there are only four Run Wild members signed up as Athlinks members, and only 35 people in Missoula are members of Athlinks. Bridget Johnson – 15 miles on Jan. 30 in Obviously, there are a lot more of us who aren't yet Athlinks members. Some Missoula (not Phoenix) clubs have pictures of all their members. Please, sign up as Athlinks members and as Run Wild Missoula members -- let's have a big presence on Athlinks and show the world how active we Western Montanans are and why they should come and run in our races! Check it out and sign up today! ~Brad Leonard Phoenix Marathon and Half Marathon

Half Marathon Timothy Brooker Plains MT 60 M 1:29:47 81.50% Tammi Cummings Missoula MT 37 F 1:53:38 59.20% Sheila Kalin Greatfalls MT 46 F 3:09:32 38.50% Kim Keiper Missoula MT 47 F 2:31:10 48.80% Mackenzie Keiper Missoula MT 14 F 1:52:18 63.80% Maddie Keiper Missoula MT 13 F 2:31:10 48.50% Paul Keiper Missoula MT 46 M 2:11:42 49.20% Tara Laslovich Missoula MT 37 F 2:07:00 53.00% Rona Macdonald Missoula MT 22 F 1:59:47 55.00% Kassi Miller Missoula MT 28 F 3:29:56 31.40% Jackie Smith Missoula MT 46 F 1:55:21 63.20% Jason Topp Missoula MT 35 M 2:08:12 46.50% Stephanie Topp Missoula MT 35 F 2:30:12 44.40% Liesl Uskoski Stevensville MT 34 F 2:01:13 54.80%

Marathon J.B. Yonce Missoula MT 64 M 3:37:29 73.30% Kenneth Ellis Missoula MT 54 M 3:06:24 77.60% Kenny Ellis Missoula MT 30 M 3:40:22 56.70% Jason Huntsinger Missoula MT 40 M 5:04:05 42.10% Tim Mosbacher Missoula MT 45 M 2:59:26 74.40% Karissa Rebeck Missoula MT 32 F 3:39:38 61.90%

13

Editor’s Note: The results above include an age grading percent. Age grading is a way of putting all race participants on a level playing field, regardless of age or gender. Age-graded scores let you compare your race times to those of different runners, as well as to the standard for your age and gender. Age-graded scores have been categorized into these broad achievement levels: 100% = Approximate World Record Level; Over 90% = World Class; Over 80% = National Class; Over 70% = Regional Class; Over 60% = Local Class

Articles Send Your Articles and View from the Back: Speed and Success Essays to Running Wild Jeff Galloway has said, ‚The only benefits of speed are for the ego; all the other benefits of Members, we welcome and running can be achieved at a slower pace.‛ solicit your articles and essays I won’t downplay the role of ego in our lives. The ego challenges us to improve, and measures for publication in Running Wild.. the results. That’s a good thing. However, the ego can also set the trap of all-or-nothing thinking, Examples of articles can defining success in limited terms. When it comes to running, the ego likes speed. include ‚On the Run‛ essays Many of us have some early success with speed. Personal bests get better with every which can be on just about any race, even if we aren’t faster than others. However, all of us eventually slow down. We are topic related to running. ‚Cool tempted to stop because we will never win our age group or qualify for Boston. But first, let’s Race‛ articles can be about any look at those other benefits of running. race that you have participated Running—at whatever speed—brings fitness. Running helps maintain a healthy weight. in. Tell us some details Running stabilizes the emotions and enhances mental focus. It strengthens the immune system. regarding your race and include It offers the opportunity for solitude, and the opportunity for social connection. a photo or drawing. ‚Happy The community of runners is remarkably welcoming and supportive. Whether we are Trails‛ can provide descriptions running with a buddy or reading the Run Wild Missoula newsletter, we are enjoying of a good trail run that you have membership in that community. We have in common the joy of moving, the success of getting taken. Please provide details off the couch and out the door, the accomplishment of confronting the weather and overcoming and a photo so that we can all the power of inertia. learn about new places to run. On Monday February 7 at the Runners Edge (downstairs) at 7pm, we will have another In addition we solicit your chance to connect. If you are a slower runner or walker, come to the “Back of the Pack Meet and reviews of any running related Greet.” We will be talking there about how we can build activities and opportunities uniquely books that you think may be of designed to support you. interest to Run Wild Missoula ~Pam Gardiner, Leader of the Back members. ~Chris Everett Hello Friendly Bipeds! Groucho Marx said that he didn’t want to belong to a club that accepted people like him as a member. Hoho! I’m guessing you don’t completely agree with that statement, so please consider this: Bike Walk Alliance for Missoula (BWAM) is a member driven non-profit created to advocate for bicyclists and pedestrians on and off the pavement. We strive to make walking and biking for transportation and recreation a compelling choice by ensuring the development and maintenance of safe, enjoyable and well designed biking and walking networks and facilities. Some networks and facilities you may have familiarity with include the Bitterroot Trail (branches off the Kim William and trends southwest), the extension of the Riverfront Trial up to and under Reserve, sidewalks, bike lanes, and crosswalks. BWAM has influenced long term policy through the Long Range Transportation Plan— the blueprints that will shape our valley—to include space and facilities for walking and biking that are safe, well designed and numerous. From striping bike lanes downtown and shortening the walking distance at major intersections to spearheading the Missoula-Lolo Trail link-up, one cannot walk or bike far in Missoula without benefitting from BWAM’s work. Just how does BWAM do it?! Besides waxing festive during PEDal Fest, Sunday Streets, Bike Walk Bus Week, and Clips of Faith beer tour (with New Belgium Brewing), we tirelessly ensure that the local government allocates financial and other public resources for our projects, work in solidarity with other biking/walking organizations and are building a broad-based constituency. And our constituency—our members—is perhaps the most important variable for success. I hope you will consider joining us to help shape the world we inhabit by becoming a member online or signing on at our Annual Meeting on February 12th . Visit www.bikewalkmissoula.org to have a look! Ka-BWAM! Thanks RWM—see you at the start line! ~Eric Webster, Co-Director Pengelly Double Dip

14

Living Here This time of the morning the trail, the trees and the air seem to have the same bluish hue. I’ve fueled up, suited up, and laced up for a run around my dear friend, Mt. Sentinel. Many are still in cozy slumber as I follow the trail, the cascading ripples of the river providing music to the beat of my footfalls. Rounding the corner and climbing the steps I will now ascend this famous trail to the M. Fourteen switchbacks and many sweat drops later, I stand at the M and revel in the golden glow of the rising sun over Zoo town. I can see Stuart Peak standing guard over her domain in the Rattlesnake Wilderness Area, powdered sugar on her shoulders from the snow dusting of last night. Mt Jumbo shines as the rays of the early sun glisten off the dew on her flanks. Reflectors on every car in every lot of the university appear to be on fire as the angle is just right for the sun to light them up, providing a unique feast for my eyes. As I travel across the face, the view of Lolo Peak is in the distance, a coat of fir and larch covering her lower ridges, leaving the apex unadorned, yet dignified with rock, exemplifying another reason I feel so fortunate to live where I live and do what I do. Numerous deer scatter about the landscape, muleys and whitetails, bucks and does. Running this trail, it’s still possible to hear the coyotes howl on the hill above as sirens wail on the streets below. In this town

Run Wild Missoula Member Profiles Jodi Rave Name: Jodi Rave Age: 47 Place of Birth: Akron, Ohio Profession: Writer

Do you run, walk or both? I plan on running.

Are you new to the sport or seasoned? I spent almost 20 years in the Air and Army National Guard, so I’ve always had to run two miles as part of an annual Jodi Rave physical fitness test. Now, I’m running again but shooting for longer distances. The first year I tanked, owing to a back injury that put my body out of alignment. Yet, in the beginning, I never felt better as I aimed to the half marathon, which was definitely the longest distance I’d ever run. Despite not being able to compete in 2009, it felt good to run again, so good that I decided to do it again in 2010. I did finish the half marathon last year through a combination of walking and running. I wish I could have had a better time, but it’s never too late. You just try again. So, in 2011, I decided to up the ante and push myself further. I plan on running the full marathon this year. I admit to being inspired by Christopher McDougal’s ‚Born to Run.‛ First, he pulled off an amazing feat by turning on millions of people to running, simply by telling a great story. He backed up his writing with some stellar research. I appreciate a fine yarn. I’d like to be as successful and engage readers as I work on my own book right now. Second, I really do believe we are born to run, especially as I look at the fine tradition of running in American Indian cultures. Just look at the phenomenal role models and athletes we have in , including Jim Thorpe and Billy Mills.

15

Are you planning your next race? In March, I will be starting my third season with Run Wild Missoula. My goal is to simply finish the full marathon, and probably do it in the same time I did Run Wild Missoula’s the half marathon. Yes, I was that slow with the walking and running, walking and running, but, Tuesday Track hey, I finished. I did, however, summon all my energy in the final mile. I did run across the finish line! I felt like Billy Mills, I have a great kick. A coached track workout for runners of all levels. Whether What motivates you to be in motion? I love the feeling of being in shape. When I’m fit, I can you run a 5 minute mile or a 12 enjoy something simple like walking along the river or hiking a mountain trail. Life is easier. mile minute, you will find When I’m not fit, it’s a lot harder to get anything done because my energy levels never peak. someone to run with! Courtney Therefore, it’s much better to stay in motion, which helps me mentally and physically. Babcock will continue to coach speed workouts from the What is your favorite piece of technology? I love my Droid X because it has so many Runner's Edge, 325 N. Higgins applications that are fun and some simply useful. I like pointing my phone at the stars and being Ave. on Tuesdays through the able to identify the constellations. winter. Workouts will begin at

5:30 p.m. from the Runner’s Who's your hero? Right now, my hero is the Women Donors Network. It is an organization of Edge through the winter. women who are making a difference in the world through shared goals and the vision of a caring Cost: Free to Run Wild Missoula global society built upon the principles of democracy, generosity, diversity, trust and mutual and Team Stampede members. respect. They also support the health and wellness of communities and the environment. This event sponsored by Axis What one word sums you up? ‚Intuition‛ Physical Therapy. Questions?

Email Coach Courtney Babcock Editor’s Note: Thanks to Terry Stekly the newsletter begins a new series on member profiles. We hope that you will enjoy getting to know Run Wild Missoula members and we encourage you to say “hi” to them next time your paths cross.

Run Wild Missoula News Letter from the Executive Director: Survey Results As we plan for the New Year we continually strive to make the running club and its programs better. The best way to do that is by listening to your ideas, compliments and criticism to improve Run Wild Missoula. Thank you for filling out the 2010 survey. Below is a summary of your responses to the 2010 end of year survey.

1. Please list the Run Wild Missoula races you ran or walked in 2010. Scrumpy Jack Scramble 14.0% Run for the Luck of It 5K2 8.1% Superfun(D) Run 10.9% Pengelly Double or Single Dip 9.3% Hellgate Village 5K 3.1% Missoula Kids Marathon 7.8% Missoula Marathon or Half Marathon 65.6% River City Roots 4-Mile 23.4% Sweathouse Half Marathon 9.3% Missoula Mile 7.8% Missoula All-Women's 5K 23.4% Pumpkin Run 5K 12.5% Turkey Day 8K 23.4% New Year's Eve Run/Walk 6.2% Total 100%

2. Which is your favorite Run Wild Missoula race? Why? No surprise here: Most of you said your favorite race is the Missoula Marathon. "Because it is truly a community event," wrote one member. "All the people that show up to cheer on the runners and the amount of businesses that join in supporting the event are really incredible. I feel lucky to live in a city that has such a wonderful race!" The All Women’s 5K was your second most favorite event. Other popular races included the Turkey Day 8K, Pengelly Double & Single Dip, the River City Roots Run, the Sweathouse Half Marathon ("Cowboy Troy's after part was to die for.") and the inaugural Run for the Luck of It. ("Only because it celebrates my Irish heritage< plus I can find Guinness near the finish line.")

16

3. Do you attend any of the following Run Wild Missoula group runs? Flash from the Past *Saturday Breakfast Runs/Walks at 8 a.m. at the Runner's Edge 14 YEARS AGO *Tuesday Track at 5:30 p.m. at the Runner's Edge (changes to 6 p.m. in Dornblaser in spring) Editor’s Note: Thanks to long- *Beer Runs on the last Wednesday of the month at 6 p.m. time member and former club officer Rich Voorhees for providing Yes 42.0% past newsletters for this section. No. Please explain why you don't attend. 56.5% The Missoula Road and Track No Responses 1.4% Club was gearing up for its Total 100% annual meeting. President, secretary/treasurer and race More of you are attending group runs, an improvement from last year. Most of you who don’t results editor positions were attend them said it’s because of scheduling conflicts or because you live too far from Missoula. open and the club sought Some of you simply said you are ‚lazy.‛ And a couple of you said you don’t come because you nominations for those positions. don’t know anyone else who attends and you are intimidated. We promise you; Run Wild Among those stepping down Missoula members are the friendliest people. It’s easy to meet people at these group runs where were Steve Weiler (president), you can get a little exercise and socialize at the same time. SO please join in the fun! Carolyn Woodbury and Ethel MacDonald (newsletter editor), 4. How long have you been a Run Wild Missoula member? Kennie Weiler (vice president), Less than 1 year 39.1% Ruth Kleinjan 1 - 3 years 33.3% (secretary/treasurer) and Robert 3 - 5 years 15.9% Sowers (vice president & race 5 - 10 years 2.8% results editor). 10 years or more 5.7% Other 0.0% The club welcomed new No Responses 2.8% members Julie Eells and Don, Total 100% Mary, Kyle and Ryan Malerk as well as Lillian Stephenson of We liked some of your comments, including: Polson and Linda Vevera of - ‚The best gift I have ever given myself was my RWM membership. I have stayed active Whitefish. over the last couple years, my love of running has really grown and I have seen parts of Missoula I never would have with out RWM. I am now part of the elite 5% who have lost weight The club was seeking ideas on and kept it off over the long term. Thank you for everything RWM does for Missoula.‛ how to participate in Bike Walk Bus Week. In past years they - ‚What a GREAT group of people! Have made new friends and feel the support of the cleaned up the Kim Williams group!‛ Trail. - ‚Last year was my first year as I went to the Marathon training class. Thank you for all that you do to promote running in Missoula. Everything is very encouraging!‛ Ethel MacDonald wrote that the 10th Buttercup Run may have 5. Please rank the importance of the following Run Wild Missoula membership benefits? been the last. No one in the club had the energy to plan another Top number is the count of respondents selecting the option. Bottom % is percent of the total race and the date tended to land respondents selecting the option. Least 1 2 3 4 5 on the same day of Parks and Sense of belonging 30% 13% 10% 16% 30% Rec’s Run for the Trees. Discounts on race registrations and class fees 15% 19% 21% 30% 15% ~Eva Dunn-Froebig Free group runs/walks (Saturday Breakfast, Tuesday Track & Beer Runs) 18% 28% 15% 19% 19% Discount at Runner's Edge & local services such as massage, physical therapy and pedicures 16% 16% 25% 21% 21% Newsletter & other Run Wild Missoula communication 21% 22% 28% 13% 15%

A couple of you pointed out that this question was flawed or unfair because you couldn’t assign the same score to more than one benefit. Even so, most of you agreed that ‚sense of belonging‛ was the best benefit. One member’s comment summed it up for the majority of the comments from this question: ‚They are all important! But the sense of belonging to the group ranks TOPS in my book!‛

17

6. Have you already or do you plan to renew your Run Wild Missoula membership when it expires? Yes 94.2% No. 1.4% Other 2.8% No Responses 1.4% Total 100%

Thank you, members, for renewing!

7. Run Wild Missoula holds running/walking seminars on the second Monday evening of each month. Please share your ideas for seminar topics. Wow, lots of great suggestions! Nutrition talks topped the list, with all types of focuses including weight loss, eating healthy and fueling properly while on special diets. Some of your creative suggestions included: ultramarathon training, plyometrics, cross training, running as you get older, stretching and warming up and running on a treadmill. We appreciate your ideas as we plan seminar topics for 2011.

8. Run Wild Missoula's web site was redesigned in 2010. What do you think of the web site? What is your primary purpose for visiting Run Wild Missoula's web site? Most of you visit the web site to find information about upcoming events, download registration forms, check results and enter your miles in the 1200 Mile Club system. Some of you wished the forums were getting more use and that you could view photos and results from more past races.

9. Have you ever logged on to www.runwildmissoula.org with your username and password to access the member only section? Yes 57.9% No 40.5% No Responses 1.4% Total 100%

We’re ecstatic that more than half of you have logged on to the members only section. Most of you use to login area to renew your membership, update your contact information and log your miles for the 1200 Mile Club. Again, some of you wished the forums were more active.

10. In 2010, Run Wild Missoula started emailing its monthly newsletter Running Wild to members unless they requested getting it by snail mail. Do you read Running Wild? How can we improve the newsletter? Thank you for your nice comments about the newsletter. Chris Everett does a fantastic job putting it together each month and all of you contribute by providing entertaining and informative articles. Some of you like reading it on your computer screen while others prefer reading from a hard copy. Here are some of your comments: - ‚Yes! Great newsletter, I especially like the profiles of local runners and the stories. Maybe a "what to expect" section could be added for upcoming races, written by a veteran of the race, so new runners would have an idea of how serious the race is, number of runners to expect, course conditions, etc.‛ - ‚Yes, I read it. I love the real stories about real people and their race experience. Even as runners we should know about the nutrition aspect of life style changes and healthy eating, little tid bits and reminders never hurt.‛ - ‚I love the snail mail newsletter, especially when race results are in it. I save them. Also, I like getting something other than a bill in the snail mail! ;)‛

11. Run Wild Missoula offers programs for beginners, intermediate and advanced runners. Are we appealing to runners and walkers of all levels? If not, how can we do a better job? Here are some of your comments:

18

- ‚I believe that your programs benefit runner and walkers of all levels. I think the best thing that the club does is keep people informed about what's going on and creates a sense of community for us all. Thanks!‛

- ‚You are great for walkers of all levels. I learned so much and my husband and I have made walking a big habit since our training. We can't get enough of it.‛ - ‚Being a newbie this past year myself and being slower than most, I found that everyone was very welcoming and made me feel very comfortable, very supportive, encouraging, and extremely helpful. Everyone has been fantastic.‛ - ‚I think we are doing a good job of providing training and support to beginners and intermediate runners but are falling short with our support for advanced/competitive runners.‛ - ‚I'd suggest more effort towards encouraging beginners and intermediates who might feel alienated by the more "elite" types.‛ - ‚I think you are appealing to all runners. I am an intermediate runner, and you appeal to me.‛ - ‚Just continue to get the word out there and encourage newcomers. Hood to Coast – The beginning downhill I was ‘afraid’ to join two years ago, trained on my own, but since joining last

year, have really improved my training due to the support of the group!‛

Please don’t hesitate to contact me at [email protected] with additional comments. I want to hear what you have to say.

Thanks again to everyone who filled out the survey. Using an online random number generator, member Carol Blair was picked to be the recipient of a new Run Wild Missoula running top. Congratulations, Carol! ~Eva Dunn-Froebig

Run Wild Missoula Members to Get Discount on ‚Hood to Coast‛ Admission Your membership card is worth even more these days. In addition to receiving discounts at a growing list of local businesses, Run Wild Missoula members will also get $1 off admission to ‚Hood to Coast‛ on Wednesday, February 16 at 4 p.m. at the Wilma Theater during the Big Sky Documentary Film Festival. The Runners Edge is a generous sponsor of ‚Hood to Coast‛ and helped bring the 102-minute film to Missoula. Visit www.bigskyfilmfest.org for more information about the film and the festival. The regular admission price is $6, but Run Wild Missoula members

Missoula – 406 Team -- at the Hood to Coast get in for $5. This only applies to tickets sold at the Wilma box office before the film. Please remember to bring your membership card. If you didn’t Finish 2010. (Watch for this picture in the recently get a card emailed to you, please contact [email protected]. movie!) ‚Hood to Coast‛ follows four unlikely teams on their epic adventure to conquer the world’s largest relay race: Oregon’s Hood to Coast relay. Each year 1,000 teams (12,000 runners) in 2,000 vans cover 197 grueling miles as a relay team, putting themselves through an arduous physical journey that as an individual would be impossible. Some run to test their personal limits, some to overcome personal obstacles, and others leap in blindly looking for a way to shake up a complacent life. As we follow these four teams, we realize that winning isn’t everything in a documentary that takes a celebratory look at personal motivation and attempting the extraordinary. ~Eva Dunn-Froebig

19

Run Wild Missoula Member Discounts Don’t forget! Show your membership card to receive discounts at the following businesses: * NEW! Habitat Floral Studio, 211 N. Higgins Ave Suite 101, 10% off all fresh cut flowers. * NEW! Sorella's Day Spa, 207 E. Main St., 15% off REGULAR priced active wear and shoes. * NEW! Stafford Fitness, 218 E. Front St., #100, basic membership- $42/month (normally $49/month), elite membership- $72/month (normally $89/month) plus 10% off fitness equipment. * NEW! Spring Mills with Twigs Salon, 335 W. Spruce St., Suite 201, 541-8944, $26 pedicures by a runner & for runners * NEW! Momentum Athletic Training, 214 1/2 E. Main St., discount on circuit or cycle/core classes: $2 off each class ($10 instead of $12) or 10% off a 3-month session of classes * Runner's Edge, 325 N. Higgins Ave., 10% discount (except sale merchandise) * Jen Vanderberg Massage, 529.1958, $55 1-hour massage * Alpine Physical Therapy, 5000 Blue Mountain Rd. and 2825 Stockyard Road. Suite I-3, $20 off 1 1/2 hour runner's clinic evaluation (regular price of $199) and free injury consultation after a RWM race * Montana School of Massage, 1629 South Ave., purchase 9 massages and get the 10th one free (Regular price of $40/hr.). Family members can share punch cards (fastest runner or highest mileage runner gets the free massage!) * El Diablo, 1429 S. Higgins Ave., On Tuesdays and Saturdays only, buy one burrito or taco, get one 1/2 off

20

Run Wild Missoula - Organization Dara Rouse- [email protected] Kids Program Intern: RWM Board of Directors: Elizabeth Strong- [email protected] Jean Zosel, President Secretary: Loie Turner, Vice President Jen von Sehlen- [email protected] Tim Winger, Secretary

Megan Tiffin, Treasurer Member Services Committee: Courtney Babcock Courtney Babcock Anders Brooker Anders Brooker Bridgett Moriarty Sue Falsey David Schmetterling Meg Lerch Darr Tucknott Darr Tucknott Kevin Twidwell

Marketing Committee: RWM Staff: Dariusz Janczewski Eva Dunn-Froebig, Executive Director- [email protected] Jen von Sehlen Jennifer Straughan, Missoula Marathon Race Director- Tim Winger [email protected]

Sponsorship Committee: RWM Club Officers Nicole Marshall Run Wild Yogi: Jennifer Straughan Missy Adams- [email protected] Jean Zosel Coach & Coordinator, Tuesday Track:

Courtney Babcock- [email protected] Trails Committee: Coach & Coordinator, Training Classes: Anders Brooker Anders Brooker- [email protected] John DiBari Equipment Manager: Marilyn Marler Tommi Burton- [email protected] Kevin Twidwell Chancellor of Libations:

Pat Cross- [email protected] Newsletter Submissions Policy Newsletter Editor: Running Wild welcomes stories, race results, announcements, letters to Chris Everett- [email protected] the editor expressing strong, well-informed opinion, and whimsical Membership & Race Results: musings on the running life from all Run Wild Missoula club Sue Falsey- [email protected] members. Please submit entries in Word, Wordperfect, Excel, or text Leader of the Back: files. No PDF files, please: it makes the editor’s job longer and more Pam Gardiner- [email protected] confusing. Race entry forms published only when space allows. 1200 Mile Club Coordinator: Submission deadline is 5pm on the last Saturday of each month. Kristina Hurley- [email protected]

Program Manager: Meg Lerch- [email protected] MOVING? Merchandise Manager: The Post Office does not forward Run Wild's nonprofit rate mailings Erin Mulcahy-Mroz- [email protected] (this newsletter is one of those). Let us know of your new address Treasurer: immediately to avoid missing an issue.

21

Run Wild Missoula February 2011 Calendar of Events

Visit www.runwildmissoula.org for more information.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 30 31 1 2 3 4 5 - Tuesday -Saturday Breakfast Track, led by Club Run/Walk, 8 Courtney a.m., Runners Edge√ Babcock, 5:30 p.m., Runners Edge √ 6 7 8 9 10 11 12 Back of the - Tuesday -Saturday Breakfast Pack Meet & Track, led by Club Run/Walk, 8 Greet, 7 p.m., Courtney a.m., Runners Edge√ Runners Babcock, 5:30 CatchEm If You Edge- FREE p.m., Runners Can 5K, UM Edge √ footbridge, 9:30 a.m.

13 14 15 16 17 18 19 “Life - Tuesday Hood to Coast -Saturday Breakfast Changes and Track, led by Film, 4 p.m., Club Run/Walk, 8 the Missoula Courtney Wilma Theater a.m., Runners Edge√ Marathon,” 7 Babcock, 5:30 Organized by Big p.m., Good p.m., Runners Sky Documentary Food Store Edge √ Film Festival, sponsored by the Runners Edge 20 21 22 23 24 25 26 - Tuesday Beer Run, 6 -Saturday Breakfast Track, led by p.m., Charlie Club Run/Walk, 8 Courtney B’s, 428 N. a.m., Runners Edge√ Babcock, 5:30 Higgins Ave. p.m., Runners Edge √ 27 28 1 2 3 4 5 - Tuesday -Saturday Breakfast Track, led by Club Run/Walk, 8 Courtney a.m., Runners Edge√ Babcock, 5:30 p.m., Runners Edge √

22

CATCH 'EM IF YOU CAN 5K Saturday, February 12, 2011 9:30 a.m.

Race Format

Ladies start first. Gentlemen

follow 3 minutes later. Race Information

●Race benefits Hellgate Cross Country Start times: Women 9:30 am & Men 9:33 am Location: South end of Van Buren St. footbridge Registration Information: (parking lot next to Griz tailgate area) Register by Mail: Course: Flat 5K loop on Riverfront trail ● No later than Tuesday, February 8, starting at the Van Buren St. footbridge, 2011 running around Osprey Stadium, and Drop Off in Person: ending back at the footbridge. ● No later than Friday, February 11, 2011 at The Runner's Edge, 325 N. Prizes for top finishers and a random prize drawing Higgins after the race. Socks donated by The Runner's Edge for all Race Day Registration: participants. ● Saturday, February 12, 2011 – 8:30 Refreshments provided, including Big Dipper ice a.m. cream!

Entry Fees: $13 Run Wild Missoula Members or $15 Non-Members Make checks payable to: Run Wild Missoula, P.O. Box 1573, Missoula, MT 59806

CATCH 'EM IF YOU CAN is organized by Run Wild Missoula, a non-profit 501(c)3, that promotes runners and walkers of all ages and abilities. Proceeds from this race benefit Hellgate High School Cross Country. Participants and/or their guardians must sign the entry form.

Name: Address:

City: State: Zip: Sex: Age:

Telephone: Email:

In consideration of acceptance of my entry, I do hereby, for myself & my heirs, waive, release & forever discharge any & all sponsors, & Run Wild Missoula, & race directors of the CATCH 'EM IF YOU CAN 5K & the City of Missoula & the University of Montana from any & all liability arising from illness, injury or damages I may suffer as a result of my participation in this event.

Signature: Date: Signature of guardian if participant is under 18 years of age: Date:

Special Thanks to our

Generous Sponsors:

23

NON PROFIT ORG US POSTAGE PD MISSOULA MT PERMIT # 569

P.O. BOX 1573 MISSOULA, MT 59806 www.runwildmissoula.org

Run Wild Missoula promotes and supports running and walking as sports for people of all ages and abilities.

24