November 2016 - This is Club Northwest's periodic newsletter for our members and friends. We hope you can use the information to enjoy your participation in our sport through Club Northwest.

It is the mission of Club Northwest to provide for its members and for the community as a whole, leadership in and support for track & field athletics, long distance running, cross country running, race walking, and mountain/ultra/trail running.

Message from the President, Rick Albright:

It’s that special time of year when fall is in the air, plans are being made for family get-togethers, and the weather is perfect for running.  Even though I haven’t run a cross country race in many a year, the season still evokes memories of how much fun it was to run with my teammates.  And I still get a charge out of running (or even walking) through the fall colors and fallen leaves, feeling the crisp (and often damp) air, and the smells of autumn.  Many of you are running cross country, and others are gearing up for their  favorite road races or marathons.  Whatever your situation, I hope you all are able to keep healthy and fit, and that includes our sprinters, jumpers, throwers, walkers, etc.

It’s also a great time of year to volunteer for CNW.  In addition to the volunteers needed to support our cross country races (the USATF Regional XC Championships are coming up on Nov 20), we have the Resolution Run coming up on New Year’s Day.  The Reso Run has become our most important fund raising event for the Club, especially with the loss of revenues from NW Runner magazine.  Please consider helping us this year.  Enter to run or volunteer to help (or both!), bring along family and friends, and help spread the word around about this fantastic race.  For the most daring, the polar bear plunge is an exceptionally invigorating way to start the New Year. 

The Club also needs help with our Board of Directors and our various committees, which do the bulk of the Club’s day-to-day work.  The four committees are Membership, Events, Teams, and Communications.  The Communications Committee, for example, is looking for volunteers to help us maintain and improve our CNW website.  If there are members out there who have experience in web design and have some time to help out, Laura Mickelson (Club Secretary and chair of the Communications Committee) would love to hear from you.  The other committee chairs are Ed Haywood (Teams), Saul Kinderis (Events) and Kimber Hinson (Membership).  If you’d like to volunteer but aren’t sure where you might fit, please contact me.  We also are looking for new members to serve on the Board, which guides the overall work and direction of the Club.  If you have thoughts about how the Club can improve its performance, or new ideas that would help the Club better meet its mission, you are exactly the type of person we need.  We have several openings coming up on the Board, so please contact me if this interests you. 

If you do volunteer for the Club, please keep in mind that some employers will match volunteer time with a financial contribution.  The Club has benefitted greatly from a few of our very active volunteers whose employers have provided matching donations based on volunteer time.  


Go Orange!


Holiday Lights Run

Save the date for the Holiday Lights Run, December 18th at 4:30 pm! This is a fun social run around the Green Lake area and over to Candy Cane Lane to enjoy the Holiday Lights. Join us to close out a great year of CNW Running. This year Road Runner will donate 10% of purchase made by CNW members between 3:00-6:30 pm on December 18th to Club Northwest - if you've got some shopping to do, this is a great chance to do it.


Second Annual Women's Run 

The second annual CNW Women's Run will be Sunday, January 22nd. This is a run for all women of the Club - we plan to have multiple pace groups and time for socializing afterwards. We are looking forward to seeing you there!


Announcing the 2017 Northwest Women's Running Retreat

We are excited to announce the first ever, Northwest Women’s Running Retreat. Details are still coming together, but we wanted to give you a heads up now because we know summer fills up fast! 


When: August 11-13, 2017


Where: The Golden Tree Hostel 

1159 N Beach Rd, Eastsound, WA 98245

Check out for more details. We are renting out the entire hostel so we will have the place to ourselves.


Sunday Runs

If you haven't been out to a Sunday Run recently, join us soon. Here is the line up for the rest of the month:

November 20th

Leader: Ed Haywood

Distance: 10-14 miles 

Pace: 8:00-8:30 min/mile pace

Meet at Super Jock 'n Jill Green Lake at 8:00 am.


November 27th

Leader: Megan Heuer

Distance: 90 minutes

Pace: 7:45 -8:00 min/mile

Megan plans to run a loop which includes Ravenna Park, the Burke-Gilman trail, UW campus, and maybe head to Interlaken to catch the Seattle Marathoners.  

Meet at Super Jock 'n Jill Green Lake at 8:00 am.


USATF Regional XC Championships: November 20, Lincoln Park, West Seattle. Masters men will run at 10am, Women's open and masters at 10:45am, and Men's open will be at 11:30am                                             
Magnuson Series

Turkey Trot: Thursday, November 24 @ 10am

Calling all runners, waddlers and trotters to this year's Turkey Trot. Run more, and in theory you should be able to eat more :) We will be supporting Teen Feed as our featured charity this month and if you have any food products you want to bring to the race we will be donating them to the University Food Bank. We have our 5k or 10k run and walk options, starting at 10am, as well as our 400 meter kids dash beginning at 9:45am.


Holiday Fun Run; December 17th @ 10am

Time to spread some holiday sweat, and cheer of course! So come out and enjoy one of our many distances and our hot chocolate and cider bar at the end.

Resolution Run: 

Club Northwest invites you to Magnuson Park on January 1st for this whopper of a good time! Celebrating the beginning of the new year, the event consists of a 5K run/walk that has an optional Polar Bear Dive into Lake Washington just prior to the event finish line area. The post-race celebration includes a free kids dash for children 10 & under and a beer garden for those over 21. Free chili, coffee, hot chocolate and more will be provided.


Fall racing is in the air and Club Northwest has had several notable performances over the past few months. Jamie Cheever got 2nd place at the Seattle Marathon 10k with a time of 35:40. She was a little bummed about her place which can be expected since she was winning but turned down the starting shoot instead of the finisher’s shoot and as a result another runner passed her.

Zosia Brown has had some strong performances on the roads and the trail with a 1st place finish at the windy and drizzly, Fall City 10k in 39:03. Nick Welch took the win for the men. Brown followed up her 10k win with a 3rd place finish at the Cougar Mountain 7.6 mile trail run. David Fort came in 3rd overall in the 19.5 mile race at Cougar Mountain.

Naja Ramirez won the women’s 5k in the Dawg Dash clocking in at 17:41. Jane Ricardi came in 5th at the GoodLife Fitness Victoria Half Marathon while Emma Polley set a new PR of 2:40:56 at the Bank of America Chicago Marathon. Polley finished in 16th place and was the 8th American.

At the Emerald City Cross Country Open the Club Northwest women took 4 of the top 5 spots. Lana Lacey took the win in 22:06 for the

 6km course. Ashley Nichols, Tess Ehrhardt, and Janet McDevitt came in 3rd, 4th, and 5th respectively running 22:19, 22:32, and 22:34.

Janet McDevitt has been nothing short of amazing with her Master’s win in the Bainbridge Island 10k clocking a 37:44. She won the Master’s 5km Championship at the 24th Annual Syracuse Festival of Races running the course in 17:41.

It’s apparent the cooler and wetter weather hasn’t stopped our members from getting outside and racing! Keep up the good work and let us know how you are doing. Continue sending any notable news or race results to This e-mail address is being protected from spambots. You need JavaScript enabled to view it

-Lois Keller 

Resolution Run planning for 2017 is off to a great start. We have 60 registrants so far and 6 volunteers. We are looking to have roughly 55 volunteers this year to make this event a success. Please follow the link above if you are interested in helping out. It is a wonderful way to start the new year out. 

Club Northwest is always in need of volunteers. If you are interested in helping out, please visit


Athlete of the Enews 


"Did anyone else run?"

Pete Hanson is this month's Club NW athlete of the month. Pete is both a fierce competitor and a teacher, so we added a final question about how his elementary school students react to his running and racing.

1. Tell a bit about your running in the last year or two and your long term goals.

This past year has been about getting healthy and back to racing again.  I had a back issue that was impacting my hamstring. I really enjoy training, and workouts with fri

ends. Not having that was tough. After finally getting healthy last November, I ran:
* 16:11 for 5k at the Valentines Day 5k
* 1:13:38 at the Everett Half Marathon (And won the thing!)
* 34:04 for 10k at the Shore Run
* 1:13:58 at the Labor Day Half and,
* 2:43:22 at the Chicago Marathon

2. What is your most unusual racing experience? 

I have a reputation for finding poor weather. If you want rain or wind, just find out where I'm racing. 2012 Cal International Marathon was in a driving wind and rain storm. There was ankle deep water in intersections, and uphills featured cascading water down the street. Th

e upside is that this race is perfect weather 9 times out of 10, so you're probably good if you decide to run it! (You might want to make sure Pete is racing somewhere else).

3. If you could be good at any other sport, what would it be?

Team Handball- it gets a little fiery, which my penchant for colorful language is made for. Plus, who doesn't like to throw things? My underwhelming physique isn't really made for the more physical sports. Handball it is! (Can't wait for Pete to try talking Tom into making this part of a combo workout).

4. What do your students think of your running?

A sampling of responses from my 3rd graders about marathon running:
* Wait, 26 miles... how far is that?
* Did you win?
* Were there other people running?
* Why didn't you win?
* You look tired.
* Why didn't you run faster?                                               



-Craig Kenworthy 



Nutrition Advice from dietician, Heidi Strickler:

Stuff Your Turkey – Not Your Face.

A Holiday How-To to Avoid Unwanted Weight Gain.

Runners are not immune to the weight gain that the average American experiences between Halloween and the New Year. Although most of the 5-9 pounds of accrued body weight is lost in January, research shows that 1-2 pounds linger around through the following year. Multiply that by ten years … and all of sudden you are 10-20 pounds heavier than you were a decade ago.

Running is great for our waistline, our metabolism, our heart, our immune function, and our bone density. Not to mention our mental health. However, the runner’s mentality of “running to eat” can become especially dangerous during the holiday season, particularly if mileage and intensity decrease in the “off season.”

There are three factors that play into the notorious winter weight gain: biology, decreased exercise, and increased food intake. All three we can control. Let’s take a look at how …

Yes, You Can Control Your Biological Settings

Humans are hormonally and biologically more likely to choose high-calorie foods when the weather gets cold; it is a survival mechanism. Plus, serotonin, which boosts your mood, drops during the winter. When your mood drops, your brain craves endorphins, which it gets from sugar. If you are a runner tapering your miles, the decreased mileage can also actually make you hungrier. Exercise not only supplies those endorphins mentioned above, but also suppresses appetite short term. Use this tool to your advantage, and run right before holiday parties or big meals.

What to Do?

  • Be active outside of your normal run. If the cold, wet, snowy, icy, and/or windy weather has you disinclined to run, take up snow sports, which do a great job of spiking your heart rate and providing a good cardiovascular workout. Try things like snowshoeing, skiing, snowboarding, ice skating, or cross country skiing. Even shoveling the driveway can burn up to 450 calories in 60 minutes for a 150-pound person. If the cold is too much to handle, get inside for hot yoga, swimming, or a cycling class, and work on building your strength with weights or CrossFit.
  • Keep healthy snacks at home, in your car, and at work. Always have something sweet (fruit + nut butter, dark chocolate, or a Larabar) and something salty (roasted nuts, veggies and hummus) on hand for when the craving strikes. Fill up on high-fiber foods, healthy fats, and lean protein.
  • Supplement with omega-3s and vitamin D. Both help to boost serotonin, immunity, and mood. If you like seafood, aim for at least 4 servings of fatty fish weekly.

Visions of Sugarplums …

Seasonal treats are everywhere – coffee shops, restaurants, grocers – one Seattle store introduced 56 pumpkin-flavored items starting on October. These items can easily make their way into our daily routine, often in place of, or even in addition to our routine diet. Here are a couple of helpful tips to help you navigate the abundance of sugar and empty calories that await your post-run hunger pangs:

  • Re-think your drink. Opt for water all of the time. It is harder to drink water when the weather is cold, so heat it up, or drink herbal tea without sweetener added. Drinking calories and sugar is never recommended, because our body does not register “fullness” when we drink calories versus eating them. Throw in the “once a year” lure of seasonal drinks and it’s hard to pass up. Take a look at some of the numbers:
  • 12 ounce of eggnog: 380 calories, 30g sugar
  • 6 ounce Peppermint White Chocolate Mocha: 540 calories, 79g sugar
  • 4 ounce hot buttered rum: 400 calories, 26g sugar
  • Stick to the “Five Bite Rule.” Research shows that the pleasure centers in our brain cease or slow their firing after 5 bites of a sweet food or beverage. Stated simply – after five bites of a sweet treat, it only gets less enjoyable.
  • Keep it out of the house.  Love pecan pie? Pumpkin bread? Peppermint bark? Save it for eating out only. Keeping it out of the house prevents you from overindulging all day long. When you do decide to stop by Starbucks for their pumpkin loaf, remember to stick to the “five bite rule.”
  • “If I don’t bring it, I don’t eat it” is a great rule for the office. Salivary glands are stimulated just by the sight of food, so you could be completely stuffed from lunch, but walk into the break room to the sight of Christmas cookies, and suddenly find yourself a couple cookies deep. Can’t avoid the temptation? Find alternate routes at work, or drive a different way home, to avoid temptations.

The Holidays – By the Numbers

The recommended daily intake for added sugars is 24g (2 Tablespoons) for women and 36g (3 Tablespoons) for men. The average American consumes 153g daily … that’s 12 Tablespoons. And that’s on a normal day, without factoring pumpkin spice lattes and your co-workers famous fudge. Let’s take a look at holiday culprits:

  • 5 “Fun Sized” pieces of Halloween candy: 65g sugar
  • 1 slice (1/8th) pecan pie: 61g sugar
  • 2 Frosted Christmas cookies: 36g sugar
  • 1” square chocolate fudge: 29g sugar 

And what about Thanksgiving itself? The average turkey dinner, including a single small serving of: turkey, mashed potatoes and gravy, roll with butter, green bean casserole, stuffing, and cranberries, plus one slice each of pumpkin and pecan pie, and a glass of wine, totals to just over 3,000 calories. Repeat that on Christmas Eve, plus Christmas morning brunch. The average New Year’s Party, full of small bites and appetizers, can total to just over 1,700 calories.

The Holiday Parties – Don’t buy a Bigger Ugly Sweater This Year  

The key to being successful at any food-based social gathering – Thanksgiving, your work Christmas party, or a tailgate – is to never go overly hungry. Eat breakfast, and small, light, high-fiber snacks leading up to the party. Going hungry will only cause you to overindulge in already-heavy fare. Here are a few additional tips:

  • Ask to bring a dish. Bring something healthy that you can fill up on if need be.
  • Stick to the Rule of Ones: One caloric beverage. One appetizer plate. One “splurge item”(stick to five bites). One entrée plate (fill ½ with veggies, ¼ - 1/3 with lean protein, and the remainder with a healthy starch or grain). One dessert (five bites again).
  • Sit down and eat. Your body does not feel full as quickly when you stand and eat. Plus, if you plate all of your food, instead of standing at the food table and chatting, your mind is able to register the amount of food you are eating, which also stimulates fullness.
  • Throw your plate away once you’re done eating Nothing like an empty plate crying “fill me” to make you go back for seconds.

The holiday season is full of awesome flavors and great opportunity to socialize with friends and family. Unfortunately, the season has also been overshadowed by gluttony, weight gain, stress, and dread. This year, instead of a New Year’s Resolution to undo all of what you did (or didn’t do) over the holidays, make a “Holiday” Resolution to maintain your weight and physical activity from now until February 14th.

Want healthier versions of your favorite holiday recipes?

Email This e-mail address is being protected from spambots. You need JavaScript enabled to view 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 Rick Albright
Vice President for Teams Ed Haywood
Vice President for Members Kimber Hinson
Secretary Laura Mickelson
Treasurer Brian Kutzera 
Events Manager 
Bill Roe

Northwest Runner publisher/Editor Heather Romano
Pro-Motion Events Brian Oster
Membership Manager Tracy Wollschlager
Team Manager Mark Bloudek
Webmaster Chuck Bartlett

Managing your Membership Your Northwest Runner mailing label and your online profile have your membership's expiration date and other information.

Copyright © 2013 Club Northwest. All rights reserved.
Contact email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it









Viewed 651 times so far.

Athlete Profiles