Winter Goal Races include:
Chuckanut 50k March 18
Rainshadow Running Events 2017 Calendar
Bellingham Trail Running Series Website
Winter Training - Chuckanut 50k
Start Date: Monday, November 28
Team up with great coaches and running friends to maintain fitness through the winter, have fun doing it and be ready for early season goals. Training plans can be modified to gear you towards your goal race(s), or you can focus on a race RevRunBellingham has chosen.
Check us out!
This is an opportunity to meet the coaches and learn more about the program. Try before you buy :)
November 16, Civic Field Track. 5:45pm
Coaches will lead a group workout and answer questions. Come meet the crew!
$240 for 16 weeks* - ($15 / week for 16 weeks. This is an amazing deal for a full coaching program!)
*previous members receive a 15% discount code
Please contact head coach Krissy Moehl at firstname.lastname@example.org with any questions.
Have you ever noticed that we are constantly talking to ourselves? Take a moment to think about your last workout and make a list of all of the things that went through your head. I guarantee that list could fill up this entire page! I typically have a wide range of things that run through my mind on my daily workouts! Topics tend to range from my daily to-do list, current problems I am dealing with, what I am going to have for breakfast when I’m done, how I am feeling and everything in between! All of this mental chatter is what sport psychologists call self-talk—basically what we say to ourselves. Much of what we say to ourselves during our workouts and throughout our day is no more than mindless jabbing or background noise. However, what we say to ourselves matters and can greatly impact our performance, so gaining awareness of our self-talk and using it to our advantage can improve our performance in big ways!The bottom line is that our thoughts drive our consequences. This is the bases of cognitive psychology and massive amounts of research shows that what we say to ourselves in the heat of the moments drives what we feel (our emotions) and what we do (our behaviors or actions). Therefore, if we want to feel confident or relaxed or motivated, we need to be talking to ourselves in a way that breed those emotions. Also, if we want our bodies to respond in a certain way then we need to be talking to ourselves in a way that direct our body to do so.
The research has determined that there are two categories of self-talk, motivational and instructional talk. Motivational self-talk refers to statements we say to ourselves that are focused on increasing effort, maintaining a positive attitude, managing anxiety or building confidence. Some examples of motivational self-talk include, “stay strong,” “You’ve got this,” “Just hold on.” Instructional self-talk is basically telling ourselves what we need to do by directing our focus to relevant cues, technical information or strategic choices. Some examples of instructional self-talk include, “eyes up, knees up,” “all the way through,” “pump your arms,” “surge.”
In general, research has found that utilizing a combination of personally meaningful instructional and motivational self-talk statements tends to work best. However, it is also important to point out that the effectiveness of the different types of self-talk is dependent on the type of task and the athlete’s experience level.
So, what are you saying to yourself as you go about your day and as you are performing in your sport? Is the way you are talking to yourself helping your performance and directing your attention to what’s most important or is it hindering your performance and distracting you from task relevant cues? The first step is awareness. You can start by paying attention to your internal dialogue and then begin to notice how what you are saying to yourself is impacting how you feel and what you do. Once you are aware, you can begin to take control of your self-talk and use it to your advantage to help with confidence, motivation and focus.
For more information about G.U.T.S. Coaching services please visit their website http://www.gutscoachingservices.com/
Race Fueling: Engineered Nutrition vs. Whole Foods
A commonly asked question these days by runners is “Can I eat real food instead of sports nutrition products?” There are numerous options for fueling your runs, so let’s explore a few considerations in more detail to help you decide what is right for you.
First, let’s clarify what is meant by “engineered foods”. Technically, this would be any kind of sports nutrition product such as gels, chews, beans, blocks, powdered drink mixes, and bars. In contrast, “whole foods” can include fruits or dried fruits, potatoes, homemade chia gels, or sandwiches. Some foods can fall into both categories. For example, certain nutrition bars that contain few ingredients without fillers or artificial ingredients may be considered more of a whole food option.
As to what is right for you, here are some considerations to ponder:
1. What do you tolerate best? Aside from having unique flavor preferences, some of us have stomachs and guts that simply do not tolerate certain kinds of calorie sources. If you cannot chew and run at the same time, you may want to rely on liquid calorie sources which typically will be a sports nutrition powdered formula. Depending on run intensity, you can take nibbles of solid food to get needed calories and satisfy hunger. Beware that during your runs, it is not the time to consume much protein or fat-containing foods (ultra runners can be an exception to this) as these macronutrients slow down how quickly any carbohydrate will be digested. Also know that the very act of running can cause gastrointestinal (GI) distress when consuming calories (and especially when over-consuming calories!) due to the blood shunting response which occurs when the body prioritizes blood flow to the working muscles away from the stomach. Depending on the amount and type of calories you are consuming, GI distress is not acceptable and warrants experimentation with other fueling options.
2. Do you want to carry your own nutrition or rely on what the race provides? I’ve worked with plenty of personality types in the running community, so I’ve heard everything from the “I want to be self-supported!” to the “I can’t stand to be burdened with carrying an extra ounce on me!” Fortunately, many endurance running races offer both whole food options alongside the sponsored sports nutrition products at aid stations, so you can end up carrying a bit less with you. The keys here are to find out what the race offers, start practicing the fueling options during your training, and most importantly, practice the timing and intake of these options at your goal race pace. This last tip is one that most runners forget or don’t realize they need to do during training. As mentioned above, run intensity affects the tolerance you will experience when you consume calories (no matter the form), so practice your nutrition at your anticipated race pace!
3. Are you getting the calories you need? Unfortunately, most of the current sports nutrition guidelines are still “general recommendations” for hourly calorie intake typically between 200-300 calories. Additionally, the predominant advice is still to push high amounts of simple sugars via engineered foods. The tides are changing now towards personalized sports nutrition recommendations and the realization that we can actually teach our bodies to rely less on frequent and large amounts of simple sugars by first manipulating daily nutrition patterns. In the end, this means that runners can potentially have less ‘worry’ about high hourly calorie demands (i.e., 3 gels per hour). No matter what, runners can easily meet calorie needs with whole food options but testing various options and timing strategies is essential.
As with many topics in sports nutrition, there is rarely a “one size fits all” answer. The same holds true for whether engineered or whole foods are best. It really depends on your health goals, individual tolerance, personal preference, and possibly the type of runner you are. Have fun exploring and experimenting with different options to see what is best for you.
-Dina Griffin, MS, RD, CSSD, METS II
So you want to explore trail running; curiosity has won and as you look to the high peaks your mind has shifted from, “those mountains are beautiful to look at” to “how do I get there?” It’s time to get off of the pavement and head up, up into those mountains and discover the paths they call “single-track.” You’ve heard about these places living in the front-range of Colorado, but something has held you back from actually going there. Hopefully the thoughts below will help wipe out that hesitation and encourage you to explore (both yourself and the trails) a bit further.
Be a trail steward. Take care of, and learn about, the environment you are running through. Take note of the condition of the trail and work to better or maintain its current state. Following Leave No Trace (http://lnt.org) guidelines is a great place to start on how to best treat our environment, including: leave it how you found it, or better; move away from water sources and dig a hole to bury human waste; and haul out all trash, including toilet paper. As more people explore the trails we want to provide the same wild experience by minimizing our impact.
Be prepared. When you see a trail running photo, typically the look is a bit different than a road runner. Trail runners, more specifically long-distance trail runners, usually have a pack, a jacket and (I think) a big smile. Being prepared for changes in weather, longer-than-estimated time out, and accidents is an essential aspect of spending long hours in wild spaces. Carrying extra cash for a bus ride home when you bonk on the top of Green Mountain is not an option. A pack (my favorite The Ultra Vesta https://ultimatedirection.com/ultra-vesta/) that can carry key essentials like extra calories, water, a jacket (I like the Patagonia Houdini (http://www.patagonia.com/us/search/houdini)), beanie and gloves will get you through most basic situations. As the run time and exploration factors increase bring a map, wind pants (Houdini Pants), a water filter, more calories, first aid, a whistle and a buddy (preferably one with trail, mountain and even WFR (http://www.nols.edu/wmi/courses/wfr.shtml) experience). Adding these to your experience will help you feel safer and give you options for dealing with most situations.
Be flexible. As you figure out what routes, gear, food, clothes, shoes, etc. work for you, know that your body, the terrain and weather conditions will continue to morph and challenge you. Always be open to tweaking your systems.
Pedicures. Take care of your feet. Everything is riding on them.
Learn from others. There are great resources in people, on line and in books. Learn from their trials to avoid repeating their errors. Look into running blogs, books, gear reviews, race reviews. Be a student of the sport.
Be a student of yourself. Listen to your body, it has a lot to tell you, especially as you get into longer miles. No matter what terrain you are covering, I think this is a key lesson. Pushing our bodies through running offers incredible lessons, if we listen. As discomfort creeps in ask, “What do I need to do to keep moving forward? Will nutrition help? Hydration? A quick stretch break? A pause to take in the view I’ve earned? Extra clothing?” If you are dealing with a big decision at work, a conflict in a relationship or solving the world’s problems, long distance running allows you the headspace, clarity and perspective to work through these realities of life in a safe space. My quote pertaining to this: “There are not many issues in life that a long run cannot solve. Sometimes the run just needs to be a bit longer.”
Explore! Discover new landscapes and new bits about yourself. Running is the best way I know to explore new places while traveling. An easy morning run can give you better perspective of tthe lay of the land, to find the best coffee shop and hopefully access to wild spaces and trails (depending on where you are). As the miles add up, your mind has the opportunity to work through life’s issues, successes, questions and possibilities. It allows you space to check in with yourself, take a deep breath (or several) and gain perspective to ground yourself. While in that space you will gain self-awareness. To me this is the greatest gift running has given me.
Smile. This is the lesson I learned in my first ultra and it is one that carries through well into life. A smile will help you through pretty much anything.
Have fun out there and say hi to Bear Peak for me!
Bio: Krissy Moehl recently relocated back to the Pacific NW after living in Boulder for nearly four years. Upon arrival she launched the Bellingham chapter of Revolution Running as well as release a book entitled Running Your First Ultra Customizable Training Plans for Your First 50K to 100-Mile Race. Nearly 16 years of trail and ultra running have shaped her as a person and changed and challenged her life in ways she never could have predicted.
1) For your key long training runs, it is important to pay attention to what you eat the 1-2 days before, particularly if you have any stomach or intestinal sensitivities. I suggest keeping a nutrition log the day before your long training runs and then make note of what you eat/drink before, during, and after your long runs so that if you are having problems (such as energy fluctuations, hydration issues, or gastrointestinal distress), you have data to review. This is also helpful to me when making an assessment and providing nutrition guidance.
2) it is ideal to start quality training runs well-hydrated. This is challenging for very early morning runs because you don’t necessarily want to guzzle a gallon of water before the run. In fact, that’s not recommended at all. Try to drink in the range of 10-16 oz fluid when you wake up. As the outside temperatures begin to increase with the approaching summer, it is important to drink fluid during your runs over 75 mins. There is no exact formula that works for everyone, so pay attention to thirst and honor it. However, be aware that the stomach cannot efficiently absorb over 28 oz of fluid per hour. Sodium can help with water absorption and a touch of carbohydrate can help with sodium absorption. If you’re getting a sloshy stomach often, there likely is an absorption issue that is related to overall amount of fluid you are consuming, type of electrolyte you are consuming, or timing of intake.
3) It is possible you are under-consuming or overdoing it with electrolytes (specifically sodium, which is the primary electrolyte we lose in our sweat) and plain water consumption. There is a potential performance effect. How much fluid you need and sodium supplementation you need depends on your personal sweat rate (which is straightforward to measure yourself throughout the training season) and your sweat sodium concentration. The latter can be measured with testing equipment and is a non-exercise test. (Ewen, Ellen Moeller did this with me if you want to ask her about it - if she’s comfortable talking about the test). The physiology of everyone’s sweat glands is different and as such, some of us are more ‘salty’ sweaters than others. Combined with a heavy sweat rate (we recognize those runners by the fact they are dripping with sweat and clothes are drenched!), this can mean a need for a specific hydration and electrolyte strategy.
Get Ready for the BRR Summer Track Meets
Wanting to get ready for the BRR Thursday Summer Track meets, looking to add something new to your running
or want to improve form, efficiency and speed?
Then this specialist track program is exactly what you need.
May 5th - August 18th, every Thursday 6pm, Fairview HS track*
Takes in all the BRR Thursday Track meets, June 2 & 16, July 7 & 21, August 4 & 18**
*Unless otherwise posted
**Every other Thursday from June 2nd will be at the BRR Track Meets at Potts Field
Info Session and Spike Night
Monday May 9th, 6pm at Flatirons Running/New Balance Run Hub
The info session will take place after the first official workout on May 5th to accommodate for those away at the Eugene Marathon.
Designed specifically for those wanting to enter the Boulder Road Runners Thursday night summer track meets or to do something a little different and give track running a go. These workouts can also be used to work on improving efficiency, form and top end speed and will greatly help in improving your performance from 800m to 5K.
Workouts are co-written by Coach Alex Wolf-Root, runner and Coach with Hudson Elite and Ewen North, Director and Head Coach of Revolution Running, blending a fun mix of speed and speed-endurance sessions that will have you track ready
Program Fee for 16 Weeks
$89 - Rev Run members
$109 - non- members
Since this is a specialist program, we are charging a nominal fee to cover coaching expenses.
By Rachel Dehner
In mid-January I heard Robert Cheseret (he is the younger brother of champion runner Bernard Lagat and very speedy in his own right) speak about his training tips, nutrition, etc. before a showing of Spirit of the Marathon II. An essential part of his diet is ugali, which is a very typical food in the Kenyan diet and is similar to
what the Italians call polenta. The moderator of the panel, Creigh Kelly, talked about how delicious it is. I was intriduged. Could it make
me run like a Kenyan? Does it really taste good? I had to know. In a handy coincidence, Outside Magazine had recently done an article about the foods that different high-level athletes eat. Ugali was mentioned by Kenyan runner Dennis Kimetto and the recipe was provided. How do you make it? Bring four cups of water and two teaspoons of salt to a rolling boil. Stir in two cups of white cornmeal, a little bit at a time. Reduce heat to medium low and stir reguarly until the mixture forms
a thick mush. The recipe said it takes about 10 minutes, but mine was thick and difficult to stir after ust a few. Let it cool. Roll into balls with wet hands, or use a small ice cream scooper like I did. I served mine on top of kale, onion and kidney beans sauteed in a bit of olive oil. The ugali acts like a carb and gives you energy for the next great day’s run, and the beans burn slowly and promote fat oxidation.
Sadly, I did not start running world-record times by eating ugali. However, it was pretty tasty and I did have some great runs each time I ate it (coincidence?) Give it
Boulder, CO, March 30th 2016,
Revolution Running, voted Competitor Magazine Mountain West Region’s ‘Best Running Club’ is excited to announce its partnership with New Balance as its official shoe and apparel sponsor.
The Spring 2016 Training Program for Revolution Running just kicked off this past week and will train runners of all abilities for goal races such as the BolderBOULDER 10K, Platte River Half, Colorado Marathon and Half and the Colfax Marathon and Half. The club is the largest in Colorado with groups in Boulder, Denver, Erie, Fort Collins and Littleton.
“We are thrilled to be able to work with this legendary American company. With the recent opening of the flagship New Balance Run Hub at Flatirons Running in Boulder, our coaches and runners can look forward to being extremely well supported.” Said Owner, Director and Head Coach of Revolution Running, Ewen North.
“New Balance is very proud to Partner with Revolution Running. It has always been part of our heritage to support running groups and Revolution Running fits perfectly with the company’s Always In Beta position. It’s an inclusive group who motivate each other to achieve goals at all levels, and they have fun while doing it,” says New Balance Global Running Marketing Manager Keith Kelly. “The connection and support of local running specialty stores also speaks to our brand, and the recent launch of the Flatirons/NB Run Hub in Boulder allows us to share a fantastic space with all Rev Running members. We want to connect this community with new runners via the Strava platform and ultimately grow the number of people running and supporting local running shops and races.”
New Balance will outfit all forty of Revolution Running’s coaches and will provide a seasonal gear item to all training program participants. Group members can also look forward to meeting Team New Balance athletes, trying outs NB shoes at regular running store runs and connecting with other area runners via the New Balance Run Club on Strava.
“We know we can help make a big difference to New Balance’s brand presence in Colorado and to be part of the amazing community based project they are setting up here.” North added.
About Revolution Running
Revolution Running is a running training group for runners of all abilities from beginners and newbies to seasoned competitors along Colorado’s Front Range. We aim to build a community by focusing on a fun, welcoming and supportive team atmosphere where everyone is considered part of the team. Our primary philosophy is to vary workouts within a lively social setting. This keeps the body adapting to new challenges while having fun and staying accountable to the group.
There are three main seasonal programs to the year; Spring, Summer/Fall and Winter.
You can find Revolution Running Bellingham at the February 26th RecreationNW expo 4-8pm. We will join other local outdoor vendors and enthusiasts for a fun evening.
Then, wake up Saturday morning to join in for our run excursion - the Chuckanut Casual. We’ve teamed up with Aspire Adventure Running to keep you fed and the stoke high. Plenty of opportunities to check out part of the Chuckanut 50k course with local runners.
Ewen North, Owner, Director and Head Coach of Revolution Running