Interurban Runners Club Newsletter


July/August 2016

In This Issue








UPCOMING EVENTS



Liar's Mile & Picnic Aug. 3 
Join us Wednesday, Aug. 3 at 6:30 p.m. at Van Doren's Landing Park in Kent: 21901 Russell Road, Kent. Click here for the map.  
The club will supply brats, buns, condiments, plates and utensils. The rest of the meal will be a potluck, so bring your own beverages and a favorite dish to share, such as a salad, side dish or dessert.
We will meet at the south picnic site and start the run/walk promptly at 6:30 p.m., so plan to be there early to get your time recorded. The object of the Liar's Mile is to estimate the time you think it will take for you to run or walk a mile. You will surrender your watch, GPS, sundial or any other timekeeping device to the race official before you run. It's a fun race for the kids, too.





Black Diamond Bakery Run/Walk Aug. 20
The August My Favorite Run is the Black Diamond Bakery Run/Walk and Breakfast hosted by Steve and Dee Israel. We will meet at the Black Diamond Bakery located at 32805 Railroad Ave. in Black Diamond Saturday, Aug. 20 at 9 a.m. Click here for the map. Starting at 9 a.m. we will run/walk about 5.5 miles of gravel roads through the trees and hills east of Black Diamond. The bakery serves up a hefty breakfast so come hungry! Breakfast is at 10:30 a.m. For questions, call Steve Israel at 253-797-0041.





Dash Point Trail Run/Walk Sept. 10
 
Join members of the IRC for a great dirt-trail run or walk at Dash Point State Park in Federal Way, hosted by Larry and Laura Coyne. The run will be Saturday, Sept. 10 at 9 a.m. Distances can vary depending on what each runner would like to do. There will be a potluck after the run at the park where the run begins and ends, so bring one of your favorite dishes to share with others; coffee will be provided. The IRC will provide plates and utensils. There is street parking where the run begins so no Discover Pass is required. Click here for the map. If you need an address to put into your navigation system, use 5222 SW 324th Place, Federal Way. For more information, contact Laura Coyne at 253-973-4038 or email her at [email protected]. 






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WEEKLY RUNS



Thursdays: 6:30 p.m. at the Weyerhaeuser Campus at 33663 Weyerhaeuser Way S in Federal Way. Meet at the giant flag pole, run varying distances, and then regroup for dinner at Time Out Ale House at 34525 16th St. South in Federal Way. Contact Larry Coyne for more information at 253-653-4456 or [email protected].   
  
Saturdays: 7:30 a.m. at the Cedar River Trail for distances of 4 to 14 miles. Contact Rick Garrison for more information at 253-217-1809 or [email protected]
60 Seconds With Sandy

Meet New IRC Member Sandy Madden



Sandy after an awesome finish at the November 2015 New York City Marathon.

When and why did you start running?
I started running about a decade or so ago. I was in my 50s then. I had joined a women's outdoors boot camp. Running around a high school track was one of the activities. I discovered a love of the sport, especially while plugged in to music! A friend encouraged me to register for a 5K, a small local race in Federal Way. So small that as a running rookie I won first place in my age group. My first medal! I was hooked! Two months later I ran a half marathon in Bellingham Bay. The rest is history.



Why did you join the IRC?
I joined the IRC in order to receive information about the various races and social activities that the organization has to offer. I've spoken with some of the members at races or while on a training run. I sensed a spirit of camaraderie and support among the members, a desire to maintain a balance of both social and skill. And it's always a good thing to have a variety of options; people to run with, races and fun runs to choose from.



You were on the IRC team for the Mt. Si Relay this past April. Share a favorite memory from the event.
I participated in the Mt. Si Relay several years ago. I recall the weather as sunny and warm. In a group photo we were all wearing shorts. This year's relay was accompanied by cool weather and intermittent pouring rain, a real deluge at times. Huddling in the car was preferable to hanging out in the rain. I was fortunate to have captured two short distances. I ran Boston two weeks earlier and was experiencing significant right-foot pain post-race. In retrospect I probably should not have run the relay. A few days after I ended up in a walking boot for four weeks for tendonitis! But this is what makes a race memorable and a runner a runner. Perseverance and a small dose of denial.



Do you exercise in other ways besides running?
When I'm not running or racing I love to take advantage of walking or hiking trails. I have a treadmill and stationary bike for inclement weather. Two to three times weekly you can find me at a local gym grooving to music in a body works class. And during our summer season, such as it is, I'll be out in my pedal boat late afternoons with my Kindle, doing absolutely nothing but chilling out!

Olympic Trials: Where Were You IRC?

By Bob Brennand

Bob and Nate at the USA Olympic Track & Field Trials in Eugene, Oregon.

      I attended the last four days of the USA Olympic Track & Field Trials with my son Nate, and a friend and his son, and had a great time. I ran into people from college I hadn't seen in 30 years, people from Club Northwest in Seattle, UC Davis friends, some ex-Olympians, almost Olympians, even old friends from Hoquiam, but no IRCers! Put it on your calendar for 2020.
     Due to our own ambivalence about going, we kind of got a late start, and consequently had the privilege of sitting in the last row of seats near the steeplechase pit two of the four days (advantage is that you can stand up and not block anyone's view). We also stayed about 20 miles south in Cottage Grove at an Airbnb, but that turned out to be really cheap, and we got all the waffles and French toast we could eat as well as fresh-picked fruit every day, so no complaints in that department.
      The sessions were actually only about 2-3 hours long, and started in the late afternoon, so we were able to sleep in, get our breakfast, then head north to Eugene to run. Nate is injured, but found a nice pool for him to swim at while we ran, and then took our $0.50 showers. We ran on trails all three days - there are actually more trails than just the Pre-Trail in Eugene. The second day a random guy in the parking lot told us we had to run a mountain trail up to Spencer Butte, so we took on that adventure the last day - about a 2,000-foot climb in less than 3 miles, which wore me out, and the downhill left me sore for three days. Despite some clouds, it was a great view from the top.

(Continued at bottom of page)
Inspiring Mount Olympus Climb

By Danelle Docken

     We truly live in an amazing area ... I have traveled to many places throughout the U.S. and other countries and the beauty we have in this small area of the world is truly a gift. It took 39 years, but my first backpacking/climb in the Olympics happened at the end of June, and WOW!!! The rain forest was amazing, even in the rain, and the summit of Mount Olympus was breathtaking. This was a five-day excursion covering approximately 45 miles and was shared with some pretty cool people. The Docken brothers, Lance, Doran and Laif, were always a hoot on the trail and in camp. By the way, Lance's pack was by far the heaviest; thanks for carrying the rope! Kristen and Jim flew in from Milwaukee, Jerry is from Sumner, Adam from Bonney Lake, and Alex, myself and my dad (one year post open-heart surgery to fix an aneurysm) were all on the trip.
     Everyone worked as a team to get all into camp at the end of the day. The summit was accomplished by some who thought they couldn't do it. Alex led us to the summit, his first lead, followed up by his strong uncle Doran, bringing everyone to the top. We hiked through rain and drizzle the first two days; however, the last three days were sunshine and flowers. The deer and goats roamed in and out of base camp without a care in the world, and the views were spectacular.
     This was a one-of-a-kind trip with a lottery win on the weather. For now keep on running, but don't forget to stop and smell the flowers and check out the views, for it's the journey not the destination.
Below: Beautiful shots from the Docken's Mount Olympus climb.











IRC Spring Social

Welcome new IRC member Jordan Thayer! 
We thank Larry and Laura Coyne for hosting another wonderful annual Spring Social June 11! There was a great turnout of fellow IRCers, delicious food, fun games, and a new member to welcome, Jordan Thayer. Jordan is on the far left in the Spring Social photo below. Welcome to the club, Jordan!



Brannan Park Run Recap

By John Pontarolo

Rick Garrison, Steve Barrick and John Pontarolo enjoyed a Saturday morning run on the trails from Auburn's Brannan Park on June 25. The IRC My Favorite Run was followed by coffee, pastries and fresh cherries at the park. Next year we plan to throw in a zip-line ride we found while on the run.
Below left to right: John, Rick and Steve





IRC Member Race Results



Bob Brennand


Capital City Half Marathon May 15: 1:25:07; sixth place overall; first-place male in the 50-54 age group.



Rick Garrison
Kent Cornucopia Days 5K July 9: My time was 23:27, fifth male in the 60-64 age group. My blood volume is almost back to normal allowing me to train in earnest. Saw a handful of current and former IRC members at this race, including Dennis Zaborac and his Tab Wizard company, who sponsored the race entries for everyone age 60 and over.



Teanaway Trail Run June 5
By Larry Coyne
Lance Docken was first overall in the 5K. Laura Coyne was third woman in the 50-60 age group in the half marathon. Becky Jacobsen was second woman in the 40-49 age group in the half marathon. John Pontarolo was second male in the 60-70 age group in the half marathon.

Below: Great IRC turnout for the Teanaway Trail Run. From left to right: Larry and Laura Coyne, Laura's granddaughter Mercedes, Micah Litowitz, David Litowitz, Becky Jacobsen, Lance and Danelle Docken, John Pontarolo, and Marianne and Jason Moore.







Ragnar Relay Northwest Passage July 15-16
By Marianne Moore
I decided to participate in the Ragnar Relay Northwest Passage event. I heard so many good things about it and in fact my coworker runs it every year. So I decided why not, and roped my husband, Jason Moore, into it as well. I got us on the "Where's Waldo?" team. The event is a 12-person, two-van, 24+ hour relay that starts at the Canadian border, meanders through Bellingham, Anacortes, and small towns throughout Whidbey Island. It was nice to run on country roads with scenic views; the island is very pretty. We had great weather too. This year Ragnar added another medal only if you ran leg 23. It was a 9.9-mile route over Deception Pass at 3 a.m. Jason had the honor of running it. He said he really enjoyed it; the weather was cool and he ran his fastest time. I had three hours of intermittent sleep, also known as "eye resting." The Where's Waldo team completed the run in 34 hours.

Below: Ragnar Relay medals, with the Deception Pass medal in the middle.



 
 
Olympic Trials: Continued from top of page

     The meet itself is worth its billing - the stadium was full or near full each day, and other than some rain Thursday and Friday, the weather was nice enough. There were some wild finishes in the Men's Steeplechase, Women's and Men's 5000, and both 1500s. The Men's was fun as Nate had run with two of the finalists on his Columbia team; and watching two high schoolers make it to the finals of the Men's 200 was also uplifting. The veterans took them out in the final, but one of them broke the National HS Record, and I'm sure has some great races ahead of him. Bernard Lagat winning the Men's 5000 was probably the most inspiring race of the four days. The guy is over 40 years old for crying out loud, and he's taking it to all the twenty somethings. The race started out ridiculously slow - 2:27 at 800m, but by the end they were all flying. It's not that often that you also see Galen Rupp totally blown away by much of the field. Other than that, the Women's 100m Hurdles was super impressive. I will be astonished if they don't win at least two medals in Rio in that event. Each race was fast, and the winner ran a world best. This morning I read that one of the women who didn't even make the team just broke the World Record in London - talk about depth.
     Despite the events, the real fun about going to the Trials or Olympics is all the people you meet - both old friends and new ones. After some great meals at restaurants recommended by a coworker from Eugene - Tacovore and Board are next to each other and are both great and we all agreed the tacos (calamari, carnitas, carne asada, etc.) were the best we'd ever had - we inevitably ended up at the bar near the stadium, which was about 99 percent Trials people. I caught up with Stanford Track teammates and families I see every four years at the Trials, as well as some I hadn't seen in 30 years. Craig Virgin was there as they showed him running in the 1976 Olympics on the big screen in the bar. Every night there were both a few athletes celebrating their making the team, as well as a few drowning their sorrows over fourth- and fifth-place finishes. We also met coaches and track fans from around the country and enjoyed talking with them.
      If you get a chance, go in 2020. Even if you're a huge track fan, the atmosphere is the real reason to go.

IRC June and July Board Reports

Interurban Runners Club
Board Meeting Minutes
Applebee's Restaurant, Federal Way, WA
June 6, 2016
In attendance were Lance Docken, Larry Coyne, Rick Garrison, Marianne Moore, John Pontarolo and John Kokes. The meeting began about 6 p.m.
  • The March meeting minutes were approved as is. No board meeting was conducted in April or May. The April meeting was two days away from the Spring Membership Meeting and there was too much difficulty finding a day in May to accommodate most board members.
  • Treasurer's Report: John Pontarolo reports $1,931.84 in the IRC bank account. Expenditures include $149.44 for pizza and soft drinks at the Spring Membership Meeting, and $43 to maintain the Post Office Box. There is revenue of $130 for membership renewals.
  • The Spring Membership Meeting went well with 12 people in attendance. Other IRC events - the Clark's Creek Trail My Favorite Run and the IRC team in the Mt Si Relay - each had positive reviews. John P. has rescheduled the June My Favorite Run to June 25 and will send an announcement to Kathy West for distribution. Preparations for the upcoming Spring Social are in order; no other details to address. No My Favorite Run is scheduled for July.
  • Marianne says she received gift cards from the Tacoma Marathon organizers to give to each of the Blues Brothers water-station volunteers.
  • Lance says he will need to renew the club's nonprofit status with the state before the end of July.
  • The July board meeting will convene on July 11 to avoid meeting on the usual first Monday of the month which is July 4.
  • The board approved $75 for food purchase for the Liar's Mile/BBQ.
  • J. and Meridith Ellis stated an offer to host the September Membership Meeting/Chili Feed/Underwear Run.
Meeting adjourned at 6:35 p.m. Meeting minutes by Rick Garrison.
 
Interurban Runners Club
Board Meeting Minutes
Applebee's Restaurant, Federal Way, WA
July 11, 2016
In attendance were Lance Docken, Larry Coyne and Rick Garrison. Marianne Moore, John Pontarolo and John Kokes were not present. The meeting began about 6:10 p.m.
  • The June meeting minutes were approved as is.
  • Treasurer's Report: No treasurer's report was available.
  • Lance completed the state required nonprofit renewal of the IRC charter for a fee of $10.
  • Some plans were made for the Liar's Mile and BBQ, set for Aug. 3. Rick reserved the Van Doren's Landing Park site for $101. Lance will get the meat and buns, and bring a gas stove just in case. Larry will bring the briquettes and arrange to have Kathy West send out the announcements. Rick and Lance will supply some prizes. We need to confirm that John Kokes will set up the mile course.
  • An announcement is in the works for the Fall Membership Meeting/Chili Feed. Marianne says the date is to be Sept. 17.
  • Marianne confirmed with Steve Israel that he will host the August My Favorite Run at the Black Diamond Bakery on Aug. 20.
  • The president states that we will likely not convene an August board meeting, and should be able to discuss and take care of upcoming affairs in September.
Meeting adjourned at 6:35 p.m. Meeting minutes by Rick Garrison.
IRC Board Members and Contact Information



President: Lance Docken 
[email protected]; 253-970-2404
 
Vice President: Larry Coyne 
[email protected]; 253-653-4456
 
Treasurer: John Pontarolo 
[email protected]; 253-850-5386
 
Secretary: Rick Garrison 
[email protected]; 253-217-1809
 
Member at Large/Race Director: John Kokes 
[email protected]; 206-932-9355
 
Membership Coordinator: Larry Coyne 
[email protected]; 253-653-4456
 
Program Manager: Marianne Moore

[email protected]; 253-217-0486
 
Newsletter Editor:
Kathy West
[email protected]; 206-932-9355
 
Webmaster:
John Kokes
[email protected]; 206-932-9355
 
Website:
 
Facebook:  
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The Interurban Runners Club is an organization for runners of all ages and abilities. The club provides the opportunity to meet other runners and improve running performances through regular workouts. The club also organizes social gatherings and outings for members and their families and friends. Everyone is welcome!



Interurban Runners Club | P.O. Box 24882 | Federal Way | WA | 98093-1882