Message from the President, Ed Haywood:

Happy New Year!

I want to begin 2014 by sharing a great example of how our club is succeeding. A local newspaper published an account from one of our competitors that deserves exposure to everyone who gets CNW email.  Here’s why:


You may recall a few years ago the group reflected on what we do well and what we could do better.  We concluded that the best way to represent our entire membership was to encourage a more broad group of people to “go Orange” by competing in our singlets.  The writer below really reflects why that was a good idea.


While we embrace the reputation of being a club that tends to be highly competitive, we don’t cater to only elite athletes. Sure, it’s great seeing so many Top 10 finishers in orange at road races and on podiums in track and field.  But we know our membership consists of both elites and the fun-loving mid-packers who jump into icy Lake Washington during the CNW Resolution Run every New Year’s Day.


The following story by Bruce Overstreet was published in the Everett Herald on 12/19/2013. Read to the end to take in what “Go Orange” is all about.  Frankly, his words assure me that we are indeed doing better at getting our message out.




Ricky Bobby was wrong

By Bruce Overstreet


It's been more than two days since the U.S. National Masters' Cross Country Championships in Bend, Oregon. I can't help smiling about what a wonderful time I had. And I can't help thinking to myself that I made the right move going on that four-day venture, even if others don't really understand.


Today, a couple of my students naively asked, "Did you win?" When they heard I didn't finish first, they quickly quoted Ricky Bobby's infamous, inaccurate line from Talladega Nights: "If you ain't first, you're last."


They have no idea how wrong they are.


Actually, for the record, I finished 278th out of 306 finishers. I got lapped by the majority of the field on this 2,000 meters, five-lap course. And, much to my dismay, I ended up taking two very short walks up a very steep hill on the last two laps, mainly because I was really struggling -- the hill was that tough. I justified the walks using the logic that I was expending significantly more energy running up the steep incline than I used doing a quick, choppy walk.


So, while you can quantify it and conclude that I am a loser, just like Ricky Bobby would, here is why I left Bend yesterday feeling like a true winner:


I ended up meeting and hanging out with some terrific, competitive guys and gals from Club Northwest, the premier running club in the greater Seattle area. These people took in a complete stranger who contributed nothing to the team in terms of placement and points and made him feel absolutely welcome.


I wore the neon orange singlet of Club Northwest that elicited many cheers for me even though I brought up the tail end of the meet. I can't even begin to count the number of times I heard, "Go, Club Northwest," as I slogged by. And every time it brought a smile to my face and I impulsively gave a "thumbs up" in acknowledgement.


I overcame any trepidation I may have had about competing at such an elite level and pushed as hard as I could for 51:53. And, while that time may suggest otherwise, I really did push to the threshold of my current conditioning. In fact, compared to how I did at the Seattle qualifying meet a month ago, I'm actually closing the gap on the big studs that lead Club Northwest's "Over 50" group. I know I'm still 13 minutes behind the top Club NW guys, but that's not the point -- I'm closing the gap. And that's the beauty of long-distance running.

I picked up some valuable training and racing tips from guys who really know their stuff. By virtue of CNW's "Over 50 A Team" placing second in the team score, you know these guys know how to take care of themselves and train well. I'm sure they can give me many more tips on how to improve my performance.


There were times in the last couple of weeks when I seriously questioned my decision to do something that seems somewhat impetuous. But, truthfully, I've wanted to do this meet for more than two years now -- ever since I turned 50.


This was my chance. And I took it.


In many respects, I felt like the luckiest man alive over the weekend. As the warm sun shone Sunday morning in Bend and the Deschutes River babbled under the foot bridge on the hotel's property, I went for a light walk -- I was in no condition to run after doing my first 10K in more than 20 years. With some time to reflect before the team left for the return to Seattle, I thought about how every decision we make has consequences.


My only regret is that I didn't make the decision to join Club Northwest 20 years ago. Twenty years is a long time between 10K races. And 13:00+ is a big chunk of time to make up. Still, I think I can keep closing that gap.


Next year the U.S. National Masters' Championship is in Pennsylvania. I think President Lincoln said something about "Four score and seven years ago…" in some spot in Pennsylvania. If it takes me that long to catch the top masters runners in my age group, that's fine.


Just like Lincoln, I believe "all men are created equal." (I know Jefferson wrote that first, but Lincoln also did in that famous address). Heck, we all put on our racing spikes the same way. Who cares if the other guys in the race probably put them on faster than I do?


Ricky Bobby has it all wrong. It's Lincoln who got it right. I'm looking forward to seeing those 277 guys who beat me in Pennsylvania, especially if the guys at Club Northwest have my back -- it's nice to have friends in high places.




Isn’t that great? You don't have to win to wear orange, you just have to share the passion.




We are getting close to 500 member accounts.  We currently have 473 and because families count as one, we likely have more than 500 members. It would be nice to break 500 for the accounts and make a big deal of number 500. Check it out; we may make it next month! 

The Membership Committee has connected with Martin Rudow of NW Runner and came up with a great opportunity for Club runners to reach out to potential members, have fun and support NW Runner. The opportunity involves volunteering at the NW Runner Booth. It’s the booth you see at many of the local races. Martin and his staff hand out free copies of NW Runner and information about local races. It’s also a great place to sign up new members for Club.  Here’s where the booth will be through AprilLove 'em or Leave 'em Valentines Dash, Greenlake, February 88:00-11:00. Hot Chocolate Run and Expo--March 1-2, All day Saturday. 8-12 Sunday. Tacoma St Paddy's Day, Tacoma. March 15. 8 a.m. until noon. Seattle St Pat's Day, Seattle Center. March 16. 8 am until 11 am. Mercer Island Half Expo, Saturday, March 22. 10 am until 4 pm. Mercer Island Half, March 23. 7 a.m. until noon. Whidbey Island Marathon Expo, April 12. 11 a.m. until 5 p.m. Whidbey Island Marathon, April 13. 10 a.m. until 1 p.m. Heroes Half, Everett. April 27. 8 a.m. until 11 a.m.

If you’d like to meet a lot of runners, have fun, and support the Club, click on the Volunteer link at  There you will find how to sign up to volunteer at the NW Runner booth.

Another great opportunity to have fun and socialize with other members is at the CNW Annual Meeting that will be held in the Brig at Magnuson Park on March 8, 2014 from 6-10pm. This event happens just once a year, so make sure to mark your calendars and make a presence! 


We are mid-way through the Winter Grand Prix, and had nearly 200 finishers in are #3 on January 4. Many Club members are leading their respective divisions. Results of races 1-3 and the division standings after race #3 are on our web site.

The Annual Resolution Run and Polar Bear Trip 'n Drip were hugely successful and kicked off our year in grand fashion! Nearly 2200 entrants signed up, and over 1800 finished. The weather cooperated, our parking crew led by Tom Cotner did a great job (that's a direct quote from the City!!), we had 70 volunteers manning various positions, and it seemed like everyone had fun! We don't know the financial outcome yet, but it will result in a healthy donation to Club's activities.



January 18 – both a New Balance / Super Jock 'n Jill Winter Grand Prix 2-mile road race (9:00 a.m. start) and the MLKingJr Holiday Magnuson Series 5k/10k/15k runs (10:15 a.m.) will be held starting at the beach comfort station in Magnuson Park. Registration opens at 8 a.m. CNW member discounts are available. It is the last time – prior to the starting signal – to sign up as a series scorer for the Grand Prix.

February 1 – New Balance / Super Jock 'n Jill Winter Grand Prix 2-mile track races (first heat 9:00 a.m. start) is at Nathan Hale HS track (corner of 35th Ave NE and NE 110th St. Registration opens at 8 a.m.

February 15 – again both a New Balance / Super Jock 'n Jill Winter Grand Prix 2-mile road race (the "chase race" finale with a 9:00 a.m. start) and the President's Day Holiday Magnuson Series 5k/10k/15k runs (10:15 a.m.) will be held starting at the beach comfort station in Magnuson Park. Registration opens at 8 a.m. CNW member discounts are available.

March 8 -- Please join us for the 2014 CNW Annual Meeting in the Brig at Magnuson Park! An evite will be sent to all members regarding the details, but please mark your calendars now!

March 30 - The Spring Break Open Meet will be held at West Seattle Stadium. Advanced signup will be necessary, and more information will be coming from team manager Mark Bloudek as we get closer. Anyone can participate, but understand that we started this meet 25 years ago for the local colleges who couldn't put on meets during the Spring Break, so the level of competition is generally higher than a typical all-comers meet.

We are currently signing up sponsors for the 46th Annual Club Northwest Summer All-Comers Track & Field Series, with meets as usual on Wednesday evenings starting at 6 p.m. on May 28 and running, jogging, jumping, and throwing for 12 weeks. A title sponsorship is valued at $3000, and a presenting sponsor at $1500, with individual meet sponsors at $500. Within the series, you can also sponsor a single event for $600 for the whole summer, and we also need a Kid's Ribbons sponsor which runs about $500. Contact Bill Roe for more information, including the benefits each sponsor receives.


Club Northwest performed very well at the USATF Club National Championships this past December with Joe Gray taking home the individual win. It takes a lot of dedication and hard work to run competitively at this level which is why it is pretty amazing to see that many of the athlete’s also give back to the sport by sharing their passion and knowledge through coaching.

Ruth Perkins began private coaching this year and has found it to be fun and fulfilling. What made her coaching experience unique is that it challenged her to be brave. “It takes guts to change what we have always done and try something new or push harder than we have ever pushed before or even try a new distance.  But I firmly believe to be the best athlete possible we must be brave.” 

John O’Hearn is an assistant cross country and volunteer track coach along with Carla Darr for The Bear Creek School. O’Hearn says his motivation is, “To hopefully set an example of what lifelong fitness can bring the kids and maybe make a difference in their lives.”

John Ricardi with his sister Lois Keller, have coached high school athletes at The Northwest School and now they duo coach privately. In fact John has coached his sister Lois to four USA National Championships and the 2012 Olympic Trials. Ricardi feels that, “Elite athletes can use their knowledge, expertise and the years they’ve been competing to grow the sport. Coaching is a way for the athlete to give back and also gain support to pursue their dreams.”  
Three other CNW athletes are a team on and off the track. Joe Bisignano, Spencer Walsh and Jane Ricardi all work together and coach for The Northwest School. Theyhelp with middle school and high school boys and girls. Jane tells how the three would come to practice each day and swap stories of their own workouts, and then often use these experiences to shape how they coached that day. Jane finds the most joy in balancing coaching with her own competitive racing. She states, “Much of life is a balancing act-between work and family and health and hobbies. The most successful people are those that have learned how to balance what they are doing to a point where they can excel in a few meaningful things at once. It's definitely a learning process that I'm still in the midst of, but one that I feel is worth pursuing.

Bisignano helped mentor and coach high school phenom Maddie Meyers but if you ask him about it he will not take credit for her success. But sometimes being a great coach entails serving as a guide to a gifted runner and keeping them inspired.

Walsh started running competitively in middle school and has been inspired by many coaches along the way. He hopes to follow in their footsteps and feels that being a competitive athlete helps lay the foundation regarding coaching philosophies. “Without a doubt,” Walsh says, “there is something unique about the mindset of a competitive distance runner. Numerous attributes are essential in performing your best and maximizing your athletic potential. Determination, discipline, dedication, sportsmanship, and teamwork are a few that come to mind.” Walsh strives to learn from every race, whether it was a greatrace or a race that did not go as planned. “Staying on a fairly even keel and keeping the big picture in mind is important to remember as you move forward to the next race, goal, or challenge.”

Jane adds, “It is my belief that one can indeed be a great coach and athlete, and an added bonus is that you are fit enough to cover a lot of ground and cheer on your athletes at their XC meets!




Visit the volunteer website to sign up for the following and future upcoming events!

Article from our Dr. Laura at SportsReaction Center Physical Therapy




Iliotibial Band Syndrome Explained

 By: Laura Mickelson, DPT



The iliotibial band, also known as the IT band, is a thick band of tissue that starts at the pelvis, across the hip and down the lateral thigh to just below the knee. It acts as a stabilizer, supporting the lateral aspect of the knee. It is commonly injured in the running population and causes lateral knee pain, hip pain, or both. The irritation is usually caused from friction of the band at the lateral knee due to the repetitive bending and extending of the knee. It tends to affect more women than men and can severely limit training if it goes untreated.
 Symptoms of IT band Friction syndrome                                               

1.      Pain with squatting

2.      Pain with standing after prolonged sitting

3.      Pain with descending stairs                                         

4.      Sharp pain at the outside of the patella (knee cap)  

5.      A snapping sound or sensation at the lateral aspect of your knee  


Causes of IT band injuries


1.      Inhibited or weak gluteal/lateral hip muscles

2.      Restricted hip mobility and tight hip muscles

3.      Improper footwear causing excessive foot pronation                                                

4.      Increasing mileage or intensity too quickly (Remember to only increase your mileage by 10% each week!)                                                  

5.      Running on uneven surfaces (slanted road, running only one direction on the track)     


Treatment for IT band pain:

1. Within the first week, it is important to decrease the inflammation that is present at the lateral aspect of the knee. Ice massage, is a good treatment strategy to perform 1-3 times per day for about 10 minutes. Fill a Dixie cup with water and put in the freezer. Once the cup is frozen, peel away the top edge of the paper and move the ice cup around the injured area in a circular pattern.

2. Activity modification: Cross training (stationary bike, elliptical, pool running) is a good way to keep up your aerobic fitness while allowing your IT band to rest from overuse. Once you can run without pain, ease back into training, avoid downhills and uneven surfaces and make sure to discover and fix the CAUSE of the IT band injury to prevent re-injury.                                          

3. Foam rolling, massage, and hip stretching (especially the hip external rotators) can all be incorporated into treatment after about 10 days and continued through out rehab. The foam roller will be your new best friend! I always say to my patients, “It hurts so good!”


4. Hip strengthening is a major component of rehabilitation after an IT band injury. Some common exercises include: clamshells, side leg raises, single leg squats, and monster walks and lateral walks with a resistance band.                                                                                                


Email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it  if you need advice on how to do these exercises or questions pertaining to the IT band or any other overuse injuries you may have! With proper diagnosis and treatment, you can recover quickly and return to pain-free training before you know it!                                                


That's it for this issue!  Let me know what you'd like to know about in upcoming issues!

Laura Mickelson, Communications Committee
Club Northwest This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Get in touch with Club Northwest!

President Ed Haywood
Vice President for Teams Saul Kinderis
Vice President for Members Vanessa Hunter
Secretary Tony Young
Treasurer Brian Kutzera 
Events Manager 
Bill Roe

Northwest Runner publisher Martin Rudow
Northwest Runner editor Heather Romano
Pro-Motion Events Brian Oster
Membership Manager Tahoma Khalsa
Team Manager Becca Peter
Webmaster Chuck Bartlett

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