WENATCHEE — RunWenatchee is giving a hand to helping young girls stay healthy, build self-esteem and have fun.

The running group is partnering with the local chapter of Girls on the Run to help train students and to provide an opportunity for them to participate in an official race.

Girls on the Run is an after-school nonprofit program, affiliated with Columbia Valley Community Health, for third- through fifth-graders. Besides instilling fitness, the program is meant to help girls develop a positive self-image and to better handle peer pressure.

This fall, girls in the program will participate in Turkey on the Run, a 5-kilometer event on Thanksgiving Day at Rotary Park in Wenatchee. The event is put on by RunWenatchee.

“This will be the first time that many of these girls complete a 5K let alone participate in a run,” says Marlen Mendez, Girls on the Run coordinator and Columbia Valley Community Health outreach supervisor. “Turkey on the Run will make this experience more enjoyable and rewarding, and because it’s going to be done in such a fun environment, the miles will fly!”

“When they cross the finish line, it will be a big boost for them and quite an accomplishment,” says Joel Rhyner of RunWenatchee, which puts on the Thanksgiving Day event.

Girls on the Run has programs at Sunnyslope Elementary School in Wenatchee and at schools in Chelan and Manson. It anticipates adding at least two more schools to the program this fall. The local chapter was recently featured in this article published in The Wenatchee World.

For more information on Girls on the Run, contact Marlen Mendez at (509) 661-3623 or mmendez@cvch.org.

Sometimes training to run an ultramarathon makes you do crazy things. Like running 26.2 miles, alone and unaided, for a training run.

Most of the time I like to do my long runs on trails, but this past March they were still all closed up in snow. I searched deep into out local treasure-trove of trails, WenatcheeOutdoors.org, but again, most of the routes listed under “Trail Running” still weren’t accessible (or at least I didn’t want to spend 4+ hours wading through snow). Then I wondered if it would be possible to follow another path, maybe one carved out by followers of another sport? I had heard that road bikers could get to Leavenworth and back without getting on Highway 2, so I started with that. I soon realized that the logistics of needing a ride to or from Leavenworth wouldn’t sync with my kid’s nap schedule and so a point-to-point run from Leavenworth to Wenatchee wasn’t in the cards. But that’s when I found the Wenatchee-Cashmere Loop.

My actual route as tracked by RunMeter

I called up the WenatcheeOutdoors listing for that journey and Google maps together and from there created my own amalgam route. To my amazement I found that you can run from Wenatchee to Cashmere and back and barely have to step on the same stretch of road twice. With my planning complete I printed off maps and directions in list form and tucked them in the front pockets of my Nathan HPL#020. (I didn’t want a replay of my fateful attempt at Fred and Franks Loop, when I had forgotten my maps at home and almost gotten myself into quite a pickle — in the dark and miles away from the car.)

I rose excited that early Saturday morning on March 10, ate a small breakfast and headed out to my start point at Riverfront Park. It was still a little crisp when I started, which bode well for a perfect running day. My run started on the cornerstone of our local running routes — the Apple Capital Recreation Loop Trail in Wenatchee. The Loop is like an old pair of jeans — always there when you need it, always ready to be used, but never upset if you decide to venture out to and choose something else. Its hills make it not too easy; its views give it a subtle majesticness; and its location makes it the perfect meeting place. Even if the Loop was all Wenatchee had to offer runners, it would be enough.

I left the trail at Wenatchee Confluence State Park and headed up through Olds Station. In this industrial area I was grateful to find that someone had left a porta-potty sitting out. At races you always see lines for the bathroom before a race starts, but I always need one after the start. (Well, actually before and after, but you don’t need to know that.)

Heading out towards Monitor, I followed Easy Street for an extended stretch. The road was pretty banked and I quickly started noticing a pain on the inside of my shin. It had bothered me before but only when I was running on a slightly-sloped street. I had neglected to realize that most of this long trip would be on streets that were subtly banked. The pain was dull and not insistent, however, and in the end I was thankful for it as it kept other pains unnoticed.

Beautiful views abound on this trip

My trip out through the north end of Wenatchee was lovely: great views, quiet streets and rolling terrain. Simply put, a beautiful spring morning just made for running from one town to another. I passed through Monitor feeling great and had beautiful views of the Wenatchee River and the surrounding foothills.

I was running up Old Monitor Way when I crossed the Wenatchee River and got to Anjou Bakery. WenatcheeOutdoors mentions this as a popular spot for bikers to stop and get a snack, but I didn’t think coffee and pastry would do me well in the middle of a long run. I kept proceeding to what was probably the most dangerous part of the entire run, crossing Highway 2. Thankfully my crossing went very easily, but this is a place where you need to exercise extreme caution.

On the other side of the highway the gorgeous foothills of Cashmere filled my view. My route took me straight through the picturesque downtown, and I paused for a sit and a Clif bar along the banks of the Wenatchee. Afterwards I tried listening to a podcast, but even on long runs (or maybe especially on long runs), you need something to keep you moving, so my playlist of running music came back on.

Heading up Kelly Road

Less than a mile outside of Cashmere is the one time this course takes you off-pavement. Kelly Road turns into a dirt road for about a mile and winds up onto a hill to give you a great view of the surrounding orchards. I was relishing the departure from asphalt until I saw a big dog standing in the middle of the road. He growled and barked a few times, then ran up and licked my nervous hands. When I started a slow jog again, keeping an eye on him, he bounded next to me, my new enthusiastic training partner. A few steps farther on and he was called back home by a cranky owner.

As I left Cashmere and ran back through Monitor the expected deadening of the legs started to set in, I was nearing 20 miles and the Wall. After crossing the Wenatchee River again on Sleepy Hollow Road, Lower Sunnyslope Road seemed to take forever to get me back to the Loop Trail. The scenery was still gorgeous though; I was now running through all the orchards I had seen from the top of the hill on Kelly Road.

Crossing back over the Wenatchee River

At last I entered the home stretch. The Loop Trail welcomed me like that old pair of jeans, and I floated the last three miles in familiarity. I love exploring new places and new trails, but there’s something about running your habitual trails that makes them seem shorter and easier.

I got back to my car at Fifth Street just as the sky was purpling. I lay in the grass, feeling tremendously better than I did the first time I ran a marathon (when I literally collapsed into a volunteer’s arms a step past the finish line). As I lay on my back and tried to stretch out my quivering legs I saw the sky through the trees and felt as I often do after a long run — that all was right with the world.

I also had to chuckle at myself. I had just run a marathon for a training run. But like I said — training for an ultramarathon will make you do crazy things.

Brad Fitzgerald is an East Wenatchee long-distance runner. When he isn’t running, he is designing websites — also one step at a time.

Drills: lateral slide, backwards running, lateral slide, high knees and Burpees (5) x 3 rounds

6-8 x 800 meters @ 10k pace or 5 seconds faster per mile, 200 walk recovery between each 800.

1 mile cool down

Despite all that you’ve read and heard, the Boston Marathon’s Heartbreak Hill is not that bad. It’s just a long climb at the worst time — between miles 20 and 21.

The heat? Now that’s a different story.

Wenatchee residents Stephanie and Alex Cosina share a moment together shortly after Stephanie completed the Boston Marathon on April 16.

Before we go any further, let me just say the Boston Marathon far exceeded my expectations when I ran it for the first time on April 16. I had the time of my life and loved every (hot) second of it.

Now back to the heat. The official high temperature that Monday in Boston was 87 degrees. The humidity hovered between 40 and 60 percent and the promised tailwind of 10 to 20 miles per hour didn’t materialize until the next day.

To be honest, I was terrified of the heat leading up to the race. Each day as I tracked the weather, I found it becoming hotter and hotter. I was fearful of a DNF (even though I never done that before). The heat is sneaky. It creeps up on you, and before you know it, you’re in the medical tent and getting a ride to the finish line. I wasn’t about to DNF in Boston. I wanted to run a smart race, enjoy myself, and finish.

But before the race even started, there I was sweating. The temperature in the Athlete’s Village had climbed into the 80s. The sun was brutal and the course would offer no shade.

I decided to run by feel and started out at an 8:30-per-mile pace, knowing I would slow down. I was feeling good, enjoying the crowds in Hopkinton, and taking it all in. But around mile 4, the first signs of the heat’s toll began. My stomach started feeling a bit queasy. I tried to ignore it.

Stephanie Cosina holds up her sought-after Boston Marathon bib.

Thankfully, the spectators were amazing. They doused us with water and handed out ice cubes. I know now I would not have survived the race without their support.

After mile 10, I slowed down significantly. I happily walked through every single water stop after that, and even allowed myself to walk on the course when needed.

It was funny to see so many runners walking so early on during a marathon, especially Boston. This is going to sound cheesy but I felt a kinship, like we’re all in this together.

The Wellesley girls did not disappoint. I heard them cheering at mile 12. Since all the runners were enjoying the “experience” (the Boston Athletic Association, the official marathon host, refuses to call it a race but instead an experience), I’m pretty sure those girls got a lot of kisses that Monday. Sweaty kisses, that is.

And while I am at it, the Boston College kids were great, too. So drunk. So encouraging.

When we entered Newton, I remember thinking, “OK, here come the hills.” I didn’t think they were that bad, although I was running so slow. A bit later, after mile 21, I felt like I was going downhill all the time. But again, my perception of the course was a little skewed because of my slow pace.

Other than being hot (obviously) I felt OK around mile 22. My stomach had settled down, my legs felt good, and all the ice and frequent douses with water were keeping me somewhat cool. I was having fun!

I could even laugh. The best sign? “Honey badger don’t care about the heat.” Hysterical!

The next few miles were incredible. I had a smile plastered on my face the entire time. The crowds got even deeper and louder. I felt so emotional yet so dehydrated — which, by the way, equals no tears!

Making a right onto Hereford and a left onto Boylston was the best part of the race. I felt like I was on the red carpet.

I tried to soak up every last bit of it during the final stretch. But before I knew it, I had crossed the finish line.

Stephanie's Boston finisher's medal.

My official time was 4:36:12 — my slowest marathon ever, yet I have never been prouder. I was just so happy to finish strong and not have to visit that medical tent.

I have so many people to thank. My family and friends who made the trip to Boston to see me and who treated me like a celebrity, my amazing coach Jason Jablonski, and everyone who sent congrats and words of encouragement via Facebook, text, and e-mail. I read each and every message and it meant so much to me. Thank you.

I definitely want to do Boston again — and get another shot at the course on a much cooler day and actually race it. But for now, I am just so content and happy to say I am a Boston Marathoner!

Stephanie Cosina is a Wenatchee resident and a long-distance runner. Her husband, Alex, also is a runner.

This past weekend I had the opportunity to run the Eugene Half-Marathon, which happened to be my first race in more than a year. My training has been hampered by a nagging case of patellar tendonitis and it was an understatement that I had not been putting in the quality miles needed to fully “race.”

Joel Rhyner poses with his Eugene Half-Marathon finishers medal after completing the April 29 race. The back end of Hayward Field is in the distance.

You may be asking yourself, why run it if you are not prepared?  Well, I felt I could not pass up a chance to run in Eugene, the mecca for distance running in the United States since the early 1970s.  The day before the race, I did a short run on the famous Pre’s Trail, which is a 4-mile wood chip trail near the University of Oregon campus. The trail pays homage to Steve Prefontaine, probably the most famous UO alumni runner and considered one of the great American long-distance runners of all-time. As I ran, it was quiet and the only sounds I heard were my footsteps and my breathing. But my breathing was different than usual, it was more rhythmic and I was actually breathing a word … Pre, Pre, Pre … I know it sounds crazy, but I felt a surreal sense of effortless running and that something more powerful was guiding me on my run. Hmmm … After my run, my knee was a little sore, but I felt I was ready as I would ever be.

5 a.m., race day. I went through my usual pre-run routine in my hotel room, drinking 12 ounces of water, taking my usual supplements, eating some carbs and protein, getting dressed, etc., but something felt different. My knee was not sore, which it typically it is in the mornings. My legs felt fresh and flexible, again not the usual. I picked up my friend Steve and we went to park near the start. We found a parking spot and there was a short walk to the start area. The morning was cool and there was tons of energy from all the runners. As we neared the start, the hallowed stadium of Hayward Field came into view. We walked into the stadium and I was in awe. This is the place where so many track and field legends over the years have ran! OMG!

7 a.m., it is go time. As I stood with 8,500 other runners, I felt so good. Everything was perfect. My legs felt fresh and ready. Let’s do this! The gun sounded and we were off. First mile at 7:30 pace. Knee felt good. Usually it hurts for the first 20 minutes and then the pain eases. But today, nothing.  Mile 3, 22 minutes and change … still feeling great. The energy from the crowd and other runners is amazing. I was “racing” again! Not to get too excited as I had 10 miles to go … The first 6 miles went by and I was still on 7 minute pace. I was thinking to myself, ‘This is going much better than I expected.’ I had found a nice group to run with and we were clicking off the miles. I passed my friend Steve at mile 9 and gave him the thumbs up, knowing that this is where things were going to get interesting. See, the longest I had run in the past year is 9 miles. As I hit mile 10 and I looked at my watch, it said 1:10. I was still on pace for a pretty quick race, but this last 5k was going to have to be my best. I was pacing with another runner and he and I exchanged some quick words of encouragement to each other and set off to finish strong. Mile 11 to 12 is along a paved path, adjacent to Pre’s Trail. I suddenly felt this surreal sense of calm and that funny breathing pattern I had the day before happened again! Silently, my breathing sounded like the word, Pre, again. … Pre, Pre … It was crazy, but it was at that moment that I knew this was a special day for me — fastest time in more than four years, racing again after a one-year hiatus and the thought of possibly not running or racing again. It was all coming together and I felt that there was a higher power guiding me over those last few miles.

Mile 12. It was now or never. I had put a small gap on the Canby, Ore., runner I had been running with over the last few miles and we were headed directly toward the finish. I thought to myself, ‘This is just like our Tuesday track workouts; run the last mile repeat as good as your first!’ As I approached a half-mile to go, I could see Hayward and start to feel its pull. The strength I was gathering was amazing. I had to keep my emotions in check and make sure I did not pull a hamstring in the last few hundred yards! Then, there it was, the final 200 meters on the track at Hayward. Once I hit the track, I knew this was where I was supposed to be. It felt like I was floating, my feet barely touching the ground. This is how Steve Prefontaine must have felt as he rounded this same corner many times and many years ago. … As I came down the straightaway and into the finish chute, I raised my arms in celebration for my 1:30:58, not bad for a 44-year-old, oft-injured runner. It was my second-fastest half marathon in the last 5 years. But more importantly, I had felt something in this day, at this place, that I had never felt before. I was running in the footsteps of legends.

The event, which ends in historic Hayward Field on the University of Oregon campus, attracted about 8,500 participants this year.

The gun start by legendary American long-distance runner Meb Keflezighi at Sunday's Eugene Marathon and Half-Marathon.

Here are the local finishers and their times as provided by the official race tracker on the marathon’s website:

Half-Marathon

Joel Rhyner, Wenatchee, 1:30:58

Christina Cooper, Moses Lake, 1:36:10

Alex Cosina, Wenatchee, 1:42:25

Stephanie Cosina, Wenatchee, 1:59:41

Erin Stitt, Wenatchee, 1:59.42

Alicia Volyn, Wenatchee, 2:01:01

Erica Wulf, Brewster, 2:07:35

Charlene Jumper, Twisp, 2:08:40

Tamra Gavin, East Wenatchee, 2:30:12

Marathon

Chelan Pauly, Wenatchee, 4:01:02

— Steve Maher, RunWenatchee.com

“If you build it, they will come.” It’s an oft-heard phrase, originating from a charming film about a baseball diamond created in the middle of an Iowa cornfield. In that case, “they” refers to not only the ghosts of baseball’s past, but also the current community as they gather together in celebration of something so inspiring, so beautiful, so at the core of America.

The Peshastin Dryden Striders in full motion during a recent practice.

Guess what? The same idea applies to something happening at a particular spot in Peshastin, nestled between the elementary school and the river, tucked below Highway 2. That’s the home of the Cascade School District’s track. It was built years ago and is utilized by the Cascade High track team, the burgeoning Icicle River Middle School track team (50 strong) and other groups and individuals.

Marlene Farrell

The track also happens to be in the backyard of Peshastin Dryden Elementary. And despite its proximity, the kindergartners and first and second graders don’t have much of a history of touching foot on the track, except while preparing for and then participating in the annual Jogathon.

Until now. Recall, “If you build it, they will come.” This time, the “it” refers not to the track itself, but the opportunity. In early March, Becki Heyl and I shared a vision of an after-school running club. We quickly hammered out initial details for the PD Striders, the general schedule and plan, snacks and volunteers. We received some funds from the generosity of the PD PIE (Parents in Education) Group. Then we sent out the permission forms and waited for the response.

The response went from a trickle to a flood in one day. Our original and redefined cap was exceeded again, and again. We now have 90 enthusiastic athletes, ready to run!

That’s 90 kids who are choosing, after a long day of school, to run with their friends, to warm up, do plyometrics (just like the big kids), run relays and fartleks and time trials. Their hearts are pumping, their legs get tired, they get hot and thirsty. These 6- to 8-year-olds are working but also learning that some work is fun. I watch them try their hardest and cheer each other’s efforts.

I’m awed by each and every kid who dared to give the Striders a try. Some are into sports and running comes naturally. Others may shy away from ball sports or team sports but like the simplicity of running. Some run in sneakers, others run in fancier shoes. Some play outside with their families every day. Others don’t have much exposure to the wonderful outdoor opportunities in the Upper Valley. Running is the great equalizer. We are made to run; it’s in our anatomy thanks to our ancestors’ capability at running down prey. And children are “in” their bodies and welcome movement, unlike grownups who tend to remove themselves from their bodies as they become more cerebral and social.

The PD Striders get into the spirit of a little training.

The PD Striders has received a wealth of volunteer support. This is a testament to the fact that parents, staff and other community members also want to get out and move, without worry of rules or special equipment or training. Just running together in the fresh air. What could be more simple or appealing?

We hope the trend continues. Look out for the Striders. They’ll be the kids running, fast or slow, with a smile on their faces — guaranteed.

Marlene Farrell is a Leavenworth writer and long-distance runner who has qualified twice for the U.S. Olympic Marathon Trials.

1 mile warm up

Drills (side lunges, backwards running, side lunges and high knees x 4)

5 x 400 @ 10k pace, 200m walk/jog

3 x 600 @ 1/2 marathon pace, 200 m walk/jog

Cool down (3/4-1 mile)

The Ironheart Challenge will allow participants in the half-marathon, 10K and 5K to pit their final mile time in those races against others. Awards will be presented to the top three fastest splits recorded in each age group for each race.

Athletes can sign up for the Ironheart Challenge when they register for River Run.

Proceeds will go toward the Ironheart Foundation of Seattle, which supports cardiac-related charities and promotes healthy heart living.

“Let’s see what your heart is made of,” said David Watkins, founder of Ironheart.

Joel Rhyner, a partner in RunWenatchee, the group that puts on River Run, said the Ironheart Foundation also will bring along its own team of runners. Some have had their own cardiac conditions and will run in support of others who do.

“This is a really great way to generate interest in a cause, while at the same time having a fun little contest,” Rhyner said.

River Run is held in conjunction with the Taste of the Harvest Festival in downtown Wenatchee. Taste of the Harvest is a day-long street fair that features arts-and-craft booths, the Wenatchee Farmers Market, a wine and beer garden, musical performances, and children’s activities. For more on the Taste of the Harvest Festival: www.wendowntown.org.

River Run’s half-marathon, 10K and 5K races begin at Centennial Park and end at the Performing Arts Center Plaza, with much of the course on the scenic Apple Capital Recreation Loop Trail along the Columbia River.

To register for River Run and to sign up for the Ironheart Challenge: http://www.active.com/half-marathon/wenatchee-wa/river-run-at-the-taste-of-the-harvest-festival-2012

LEAVENWORTH — About time to get a little muddy.

When the Bavarian Battle takes place May 5 at the Leavenworth Ski Hill, it will mark the first time an adult obstacle run has been held in the Wenatchee Valley.

We don't expect anyone to get in this deep at Leavenworth, but you never know.

Obstacle races, also known as mud runs, have become popular around the country in recent years, fueled in part by the “fun factor” and by the involvement, initially at least, of military personnel. One of the sport’s oldest nationwide race series, the Muddy Buddy, is entering its 13th season.

The race at the Ski Hill is being put on by the Leavenworth Winter Sports Club as a fundraiser.

“Leavenworth is a destination for so many recreational opportunities and the mud/obstacle runs are gaining in popularity,” said Rebecca Darley, the club’s marketing and events manager. “We actually had one of the big corporate mud run companies visit Ski Hill two years ago and check it out as a potential host site.

“Part of our mission is to promote health and fitness so any event that incorporates exercise and the outdoors is a perfect fit for us,” Darley said. “We hope that this event will serve as a fundraiser in the coming years. It also introduces other types of outdoor enthusiasts to LWSC and what we do.”

The 5-kilometer Bavarian Battle course will follow existing trails at the Ski Hill. Racers will find more than a dozen obstacles, including a tire field, a mud “swim” under electric wires, a snow “skirmish” crawl, cargo net climbs, a foam “frenzy,” and slippery slides. Race heats will go off every 20 minutes, starting at 9 a.m.

Racers must be at least 14 years of age to enter. Each participant will be individually timed.

Mud runs have gained traction nationally in part due to their appeal to more casual athletes and families. Many of the events emphasize the social side rather than the competitive side.

The old Ski Hill lodge will be full of merry come May 5 when the first Bavarian Battle trail obstacle run takes place.

“We are offering great swag, including a complimentary beverage, t-shirt and Bavarian hat to all registered racers,” Darley said. “Icicle Brewing Co. will have a beer garden and KOHO Radio will host a stage of live music from 12 to 7 p.m. And LWSC will serve up bratwursts and pretzels.”

The Leavenworth Winter Sports Club operates the Ski Hill under a special-use permit from the U.S. Forest Service. Money raised from the Bavarian Battle will help pay for annual improvements, the maintenance of trails, and an after-school ski program.

“We’re really looking forward to the event and hearing feedback about the course, obstacles and finish-line entertainment,” Darley said.

Bavarian Battle details

When: May 5
Time: Race heats start at 9 a.m.; packet pickup and late registration at 8 a.m.
Where: Leavenworth Ski Hill, 10701 Ski Hill Drive
Cost: $77 per entry
Parking: People can pay $10 per car to park at the Ski Hill on a first-come, first-serve basis
Shuttles: Blue Sky Outfitters will provide continuous free shuttle rides to racers from 9 a.m. to 7 p.m. The shuttles will leave the state Department of Transportation lot next to Leavenworth Mountain Sports.
More info: www.BavarianBattle.com, www.Facebook.com/BavarianBattle