OCTOBER 2018 ISSUE | Vol. 13

“It doesn’t matter…”

If you run like a girl, walk like a woman or hike like a little tyke, just do it. It doesn’t matter how fast you are or how far you go or even what you wear. Life is challenging enough by itself so it’s key we don’t let what we think other people may think keep us from doing things we are inspired to do. Of course activity of any kind is going to help us be happier and healthier so why not do it anyway? You don’t have to listen to or even care what “they” may say.

When I first started running it was more of a jog-walk (gasping for air), and sometimes one mile was all I could do in a day. I even had someone tell me in the beginning that I would never be a runner. I didn’t even consider running until my mid-20’s. I couldn’t keep up or go as far as other people when I started running so I was embarrassed to go out any other way than solo. It didn’t matter to me what other people said or thought or even how hard it was some days to get out the door for a run. I kept going.

Over the course of my first year running I lost somewhere around 30lbs. Everything changed as I kept running and I have to repeat myself here. It doesn’t matter what anyone thinks or how or where or when or why… if you want to get out and be active- go do it. You’ll find people who support you and appreciate your efforts.

We are all in this together and it’s important to support each other no matter what. Fortunately I have discovered that other runners are some of the happiest and most supportive people I know and I’m grateful that I chose to take those first steps that have allowed me to feel like a part of this community. I hike, walk, jog and run and it doesn’t matter what you call me, I proudly call myself a runner and you can too!

5 Components of Peak Performance

Running Tips from the Fit School

Are you thinking about training for a race? Well, congratulations (even if you are just thinking about it)! After you think about it, then you sign up, then you think,”Oh no, what am I doing?!”, then what? There are so many training plans out there; it is hard to decide which one to follow. So, what makes a good training program?

Having helped over a thousand people train for their first and/or best race, I’ve found that there are 5 key components to include in your weekly, top-notch training program.

1. Speed Workout: Fast Day
During these workouts, you will focus on turn-over. Turn-over is how fast you pick your foot up off of the ground and put it back down again. Workouts are shorter periods of time done at 1- mile pace or slightly faster with complete rest in between bursts of speed.

2. Tempo/Pacing Workout: Comfortably Hard Day
During these workouts, you will focus on turn-over. Turn-over is how fast you pick your foot up off of the ground and put it back down again. Workouts are shorter periods of time done at 1-mile pace or slightly faster with complete rest in between bursts of speed.

3. Endurance Run Workout: Easy, Relaxed Day
This workout is done at a slower pace. You are teaching your body and mind to run longer and longer distances.

4. Eating for Fuel
Eating a balanced diet every day is an important part of any training plan. Pay attention to how your body performs after eating different foods. What combination of carbohydrates, proteins, and fats makes your body feel at its best?

5. Psychological Edge Training
During your speed, tempo, and endurance runs, pay attention to how you talk to yourself. Do you know that point physically and mentally, when it just doesn’t feel good, and your body yells, “Stop, this is really uncomfortable!”?  What if you kept going? Try different mantras, words, visualizations, and/or focusing strategies to help you run through the uncomfortable. This component is the one most often overlooked, but is the key for all top athletes.

Incorporate these 5 key components into your life, and you’ll be on your way to tapping your true running potential. Start by signing up for your FREE Fairhaven Frosty 5K or 10K training plans from Fit School.

Click here for your FREE training plans

Now, go for it!
Coach Carol Frazey
The Fit School, Inc.

Your Chance to Give Back!

Don’t miss out on this year’s Turkey Trot! We would like to remind members that this 5k fun run is a fundraiser for the Bellingham Food Bank—so here is your chance to give back!

Newsletter Submissions

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Turkey Trot

5K Fun Run & Walk

Bellingham Food Bank Fundraiser
Squalicum Creek Park
Sat. Nov. 17, 2018
9:00am Race Start

Click here to register >

Fairhaven Frosty

5k and 10k Race
Fairhaven Park
Sat. Dec. 1, 2018

Click here to register >

Photo by: Tammy Bennett

Run Like A Girl and Nuu-muu-Benefit Events for Girls On The Run

The first weekend in October a bunch of people went out to Run Like a Girl and the Second weekend in October a big group showed up in Nuu-Muus chanting “Yes, in a dress!” all to raise funds to support the Girls On The Run program.

Run Like a Girl had a 10k and 1/2 Marathon option and World Nuu-Muu day was a 5k virtual run all over the world with an actual run starting at the Nuu-Muu headquarters here in Bellingham. (Nuu-Muu was founded in Bellingham with dresses made in the USA that are great for running.)

These two annual events are non-competitive, super fun and full of amazing people who inspire and support each other while enabling the same support for future females of this world by helping fund Girls On The Run.

The ripple effect is always bigger than we can see and the benefits to helping so many girls become strong women will be long-lasting.

Blanchard Beast

10 Mile Trail Race

The inaugural year of the Blanchard Beast was a great success. It had great weather, amazing food, and sold out with 166 racers participating. The 10 mile course had 2,200+ feet of elevation gain and beautiful views of Blanchard State Forest. The overall winner of the race was local Dillon Quintana setting a strong course record of 1:11:49.  The first female was another local Amelia Bethke coming in at 1:29:58. Thanks again to the amazing northwest running community, volunteers, and participants for coming out and supporting our newest race. See you next year!

Click here for results >

Thanks to our sponsors:
Fairhaven Runners and Walkers
Renegade Runners
REI Co-op
Liberty Orchards
Kulshan Brewing
Casa Que Pasa
FGT Fitness Gear Training
LFS Marine & Outdoor
Yoga Northwest
Farmstrong Brewing
Bellingham Training & Tennis Club
Fidalgo Coffee

Ryan Robie

Where are you from?
I was born and raised in Arcata, California and ran cross country and track and field events for the schools I attended when I was a younger kid.

What do you love most about running?
I love the social aspect of running. I really enjoy meeting new people from different places and age groups, all with different ideas and perspectives on life.

When did you first get into running?
I really discovered my love fro running when I was finishing up high school—I kind of took my cross country workouts for granted, and realized I would miss them after I graduated. So I continued running (on my own time, for fun) in college and discovered the beautiful world of trail running when I moved to Bellingham after college.

How did you hear about GBRC?
I discovered GBRC through the Wednesday Night Workouts at WWU’s track!

What is your next big event?
GBRC Turkey Trot

Favorite brand of running shoes?
For trail: Brooks. For road/track: Nike.

Preferred race distance?
I really like half marathons!