Bend Representing at WS100

This coming Saturday at 5am, begins the start of 100-mile journey on foot for many residents of Bend. Call it a race, but it will be a mental, emotional, spiritual and physical journey for all.  It is the Western States 100 Endurance Race.

Bend residents participating this year, include:

Denise Bourassa

Stephanie Howe

Max King

Scott Wolfe

Western States 100 starting line

Western States 100 starting line

All four are experienced ultra runners with elite experience.  They will start at Squaw Valley, CA (elev 6,200 ft) and ascend Emigrant Pass (elev 8,750 ft – a 2,550 ft climb in 4.5 miles), and continue on for another 15,540 ft of elevation gain, and 22,970 ft of descent in approximately 95 miles before finishing on the Placer High School track in the small town of Auburn, CA.

The trails are rugged and remote, and many runners will travel half of the trail during the night. Some will finish before dawn, while others will finish in the daylight hours the next morning. Fastest times at WS100 are under 15 hours for the men and under 17 hours for the women. They will all received the coveted silver belt buckle for finishing in under 24 hours.  Those that finish under 30 hours will receive bronze belt buckles.  And finishers who cross the finish line after 30 hours will not be listed as official finishers.

We’ll be following the race via Twitter feed here and live feed here.

We want to wish Denise, Stephanie, Max and Scott all luck in their journey to Auburn on Saturday – we’ll be cheering you on!

WS100 Silver Buckle

WS100 Silver Buckle

The Busiest Weekend in Bend

Pole Pedal Paddle weekend is upon us. The hotel rooms, vacation rentals and campsites are full.  The restaurants in downtown, the Old Mill and on the west side of Bend will be jam- packed on Saturday evening. And trying to find a canoe rental is darn near impossible tonight.

But PPP is Bend’s signature event, and it brings thousands of people to Bend.  Tomorrow, these people will ski downhill, cross country ski, bike, run, paddle and sprint (in that order) from Mt. Bachelor to Bend.  A relay for some, an individual event for others.  But participants will be out there doing it, and that’s what makes it so great.

So good luck to all those running, pedaling, paddling and skiing tomorrow.  We’ll be down there cheering you on at the finish. With a beer in hand, live Tweeting the elite finish (@RunningBend).

The paddle leg of PPP

The paddle leg of PPP

 

 

Training for Your First Ultra Marathon

Amy here.  I write most of the content for this site, if not all of it.  I don’t usually write in first person just because I’m always running with someone else and reporting on it.  My opinion is great, but not what matters when reporting running news.  Any who…

This past weekend I ran my first ultra marathon.  Because I’m a veteran marathoner, I knew how to train but ended up tweaking just a few things. This is what I learned:

1.) Fuel early, often and consistently.  I am pretty sure I perfected this during training – but it was confirmed on race day. I ended up taking 10 GU gels over a 7-hour period and never bonked.  When nausea kicked in at the 20-mile aid station, I knew I needed to eat more.  So I did.  And it worked.  Even 5 miles from the finish (this was a hilly, muddy, gnarly ultra), I knew I needed back up at the last aid station, and sure enough – a GU got me to the finish line.

2.) Hydrate often.  I purchased a hydration pack earlier this year and fell in LOVE.  I kid you not. I hate holding bottles (and in this race, hands were necessary for holding onto trees and balancing while flying down muddy hills) and I have never looked back.  Hydration packs FOREVER. I <3 Hydration Packs.  You get the point.  Make sure you have water available at all times.  You never know what the course might be like on race day.

Nathan Intensity (Women's)

Nathan Intensity (Women’s)

3.) TRAIN ON HILLS.  I have become a stronger runner because of my hill training and I will always add hills to my weekly mileage.  I am not talking just one.  I’m talking 5-6.  Strong quads=Strong running.

Boom.  Those are my lessons learned while training for an ultra.  Now I’m headed back to marathon training with a better understanding of training and I’m a stronger runner because of it.

(The ultra was the McDonald Forest 50K, btw, recommended only if you’re the adventurous type)

Tips for Trail Etiquette

With the warm weather sweeping the snow under the rug (for the time being), we’ve noticed the trails are starting to get a little busier. Such is the case in a town nationally known for superior trail running and mountain biking.

But there are a few simple things you can do when merging onto a trail during your happy run in the sun, to make sure your experience is as pleasant as possible.

1.) When coming up behind someone, make sure you let them know you’re there before you’re directly on their heels. A simple “on your left” will do, just to let them know which side you’ll be passing them on.  If they’ve got ear buds in, you’ll need a little more boom.

2.) Keep your four-legged friend on a leash in designated areas.  There are some off-leash spots in Bend, but you’re likely to meet plenty of other four-legged (and two-legged) friends along the way. The leash will keep these encounters smooth and friendly (whether you leash up your two-legged friend is entirely up to you).

3.) Leave no trace. Bend’s parks have a healthy supply of trash cans, so please use them to your advantage.

4.) Smile.  We’re a friendly bunch of people, and running makes us happy.  If we say hi or wave, do us the courtesy of returning the favor.  K.I.N.D. (keep it nice dude)

5.) There’s plenty of trail for everyone, so make sure you yield to those coming at you.  We’d hate to see a head-on collision involving two runners. Just Say No to drinking and running.

Watch out for drinking runners

Watch out for drinking runners

Max Gets His WS Ticket and More

We’ve been on hiatus for a few, just due to life in general, but we’re hoping to be back and more in your face informative than ever.  Race season is hotter than hot (literally, it’s like, 80 degrees outside right now), and we’ve got some updates that will blow your socks right off, unless you’re wearing these:

Injinji Socks

Injinji Socks

 

 

 

 

 

 

 

RESULTS

On Saturday, Max King finally got his ticket to Western States 100.  But he didn’t just win it – he won it in style. Max won the Ice Age 50 mile in Wisconsin, and set a new course record:  5:41:07.  Here is his race report.

Max after his Ice Age finish/win

Max after his Ice Age finish/win

Back here in Oregon, Rod Bien placed 2nd at the McDonald Forest 50K in Corvallis.  A serious mud fest didn’t keep him from finishing in 4:11:15. Other Bend finishers included:

Brian Frankle – 5:10

Jason Moyer – 5:21

Joshua Marks – 6:04

Mandon Welch – 6:19

Bob Reininger – 6:20

Amy Farkas – 6:23

Bruce Knowlton – 6:24

Benjamin Baxter – 6:29

Andy Stallings – 6:29

Celia Leber – 6:46

Cory  Smith – 6:54

Amy Clark – 6:55

Sarah Kelly – 7:27

Charissa Miller – 7:43

Tehama Wildflowers Trail Run

A little birdie mentioned to us today, that there was a little 50K down in Red Bluff, California this weekend. The website boasts views of the Sacramento River, Mount Shasta, and Mount Lassen in the peak of wildflower season.  It’s called Tehama Wildflowers Trail Run, and some Bend folks competed – check it out:

Mt. Shasta

Mt. Shasta

Kari Strang – 4:49

Julie McCabe – 5:39

Cheryl Younger – 6:34

Way to represent, ladies.

 

More Bendites Who Finished Boston

We left out a few folks who finished the Boston Marathon yesterday, whose names weren’t located right away.  They deserve a BIG CONGRATS (although, they’re probably at a Red Sox game right now):

Stephanie Waritz – 3:39

Nick Lelack – 3:41

Peter Gutowsky – 3:41

Wendy McCullough – 3:48

Tonya Koopman – 3:49

Lynnette Cauble – 3:49

Brad Sall – 3:51

Nicole Vaillant – 3:55

Amy Houchens – 3:58

Keli Timm – 4:04

Cherri Brewer – 4:41

Start of the Boston Marathon in Hopkinton, MA

Start of the Boston Marathon in Hopkinton, MA