Couve Clover Run – 3, 7 & 10 miles
03/24/2019 @ 9:00am sharp - Please show up at 8:30 at the latest to get organized, enjoy all the pre-race entertainment and make sure we start on time.
Celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities.
Check out how much fun we had last year at the Couve Clover Run!
General Event Details:
03/24/2019 @ 9:00am sharp - Please show up at 8:30 at the latest to get organized, enjoy all the pre-race entertainment and make sure we start on time.
Run, Give Back & Party at Main Event and other downtown Pubs!
Join us for the 5th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.
We believe this is one of the prettiest courses in the Northwest! We've designed the 3 miles, Lucky 7 miles and 10 mile courses to take you through some of the most scenic areas of Vancouver and it really highlights our wonderful community including historic Officer’s Row, Fort Vancouver, the Columbian Riverfront and more. The course is mostly flat with a couple short hills.
Event Highlights & Post-event Festivities:
Beer at Main Event courtesy of Deschutes Brewery
Soup, Fruits, and Rolls & Donuts courtesy of Franz Bakery
Massage and Stretching at Union Chapel
Prize for Most Festive Costume so think GREEN!
Technical Runner's t-shirt
Sense of accomplishment – Feels so good!
The Charity of YOUR Choice! The Couve Clover Run supports a variety of local charities. Pick a cause that you feel passionate about and find out if they have a team that you can support. If a charity team gets 50 or more members, $5 from each person’s registration will go to that charity. It’s an easy and fun way to raise money for an important cause.
800 Main Street between 8th & 9th Ave in downtown Vancouver in front of Main Event
From I5 going South Take 1-5 to the City Center/Mill Plain/Port of Vancouver Exit #1C. Veer to the right at the bottom of the ramp. Get into the left lane safely but immediately. Turn left at Main street. Start/Finish is in front of Main Event at 800 Main St. Parking is free on the weekends.
From Portland - 15 going North Take I-5 to City Center/6 th Street Exit #1B. Stay straight off the ramp which turns into "C" St. Turn left on 8th. Continue to Main Street. Start/Finish is in front of Main Event at 800 Main St. Parking is free on the weekends.
From Highway 14 Take Highway 14 West to the City Center Exit. Stay straight which turns into "C" St. Turn left on 8th. Continue to Main Street. Start/Finish is in front of Main Event at 800 Main St. Parking is free on the weekends.
We will begin awards ceremony for the 3 mile race at approximiately 10:15am and 11:00am for the 7 and 10 mile races.
Note: We will not be able to provide awards for walkers due to the inability to control adherence to walking only during the event.
If you choose to race in the Clydesdale (220+ pounds) or Athena (165+ pounds) categories, you are not eligible for Age Group awards. You must choose one or the other
COUVE CLOVER FEES
By Dec 31
Jan 1 – Feb 28th
March 1 – March 22
LUCKY 7 MILES
Adults = 18+ years; Kids = 17 years and younger
Teams = 15 or more entries – Get your Team Code before you register! Note – if your team doesn’t hit 15 members, you will be asked to pay $5 at Packet Pickup to make up the difference.
Kids 3 and younger are FREE but do not receive a t-shirt
Charity Team - If you get 50 or more team members, $5 of each entry will go to your Clark County Charity of Choice. Non-for-profits – get your teams together now!
Cost Includes: A great price for a fun event, runner's shirt, cool medal, music, food, beer & so much more!
• Technical runner's t-shirt • Finisher's medal • Post-event food, soup, Franz rolls, Deschutes Brewery beer, Kombucha, coffee, treats & more • Post-event festivities • Sense of accomplishment – Feels so good! • Giving back to the Community - Priceless!
Shirts guaranteed only to those participants that have registered a month before race day. Quantities/sizes limited for those registering after that date. There will be no post-race shirt orders.
What to Bring:
Bring the obvious - running/walking shoes & gear, your bib number, etc. Watch the weather closely. The show goes on no matter what the weather is doing. Fortunately, if you're dressed correctly, it shouldn't matter. If it's raining, you may want to layer with a water-proof running jacket. If it's cold, wear some running gloves. Vaseline is always a good idea on any spots that might rub (underarms, under the 'girls' aka breast area, inner thighs, feet). Wear your Bib Number on the front of your shirt/jacket which also includes your disposeable chip timing piece. And watch for the cameras en route and give us a big cheesy smile! Photos are FREE so give us your best post and make this race photo your profile shot!
Plus remember to bring a warm, clean change of clothing so you can enjoy the post-event festivities.
As a reminder, if your family is going to be cheering you along en route, remind them to bring cowbells, music, fun signs and pom poms to help keep your energy up along the course. Drop subtle hints to your family and loved ones about how much you’d love for them to have flowers and green balloons for you at the finish line.
Contact Me About This Event:
Click here if you would like us to contact you regarding general event information or registration, if applicable.
We believe this is one of the prettiest courses in the Northwest! We've designed the 3 miles, Lucky 7 miles and 10 mile courses to take you through some of the most scenic areas of Vancouver and it really highlights our wonderful community including historic Officer’s Row, Fort Vancouver, the Columbian Riverfront, Ester Short Park, Farmers Market and more. The course is mostly flat with a couple short hills.
There are a few very important splits on the course that you will want to pay attention to. There will be signage, flashing lights and volunteers instructing you however, you will need to pay attention and follow the instructions. Note, please don’t decide to change the event you registered for without officially letting us know or else it significantly affects result reports for everyone.
Here are the online maps if you would like to study the course.
Here's a few more video clips to give you a glimpse of the Irish Festivities at the Couve Clover Run!
The Charity of YOUR Choice!
Registration package pick up location changes so pay attention to times and days listed below. If you unable to pickup at any of the times listed below, please email us at email@example.com to make other arrangements.
Packet Pickup - SATURDAY MARCH 23rd 10am to 6pm
at Fleet Feet Vancouver, 16020 SE Mill Plain Blvd #113, Vancouver WA 98684
Travel & Accommodations:
There is so much to do in our beautiful city of Vancouver WA. Make it a full weekend and enjoy so much of what our city and the surrounding area has to offer.
View the following video for a glimpse of all there is to do in Vancouver WA. Plus Portland OR is literally right across the river so come for the weekend or stay a week or more and soak it all in!
For our out of town guests, if you are flying, you will need to schedule your flight arriving into Portland Oregon. The event start and finish and local hotels are a 20 minute cab ride from the airport.
Here's a list of great local restaurants to help you carb up on Friday and Saturday night. Be sure to make reservations early!
Main Event – One of our Event Sponsors and owned by some very fun, cool guys!
Beaches - One of our aid stations with fabulous views of the Columbia River
Tommy O's – Fun, healthy ambiance. Ask to meet Tommy!
General Running Program Design: If you are going to attempt this on your own or would like a better understanding of proper training protocol, here are a few general guidelines for designing your training program.
If you are not running consistently right now, start with a Learn to Run program that will start with 1 minute of running and 4 minutes of walking and gradually progress adding 1 minute of running per session per week and reduce walking until you can comfortably run non-stop.
As you progress your weekly long runs, do not increase your volume any more than 10-20% every 1-2 weeks. Be more conservative if you are more prone to injury.
Try not to run 2 days in a row if possible. Running exposes your body to a lot of impact and it is helpful to allow your body time to recover in between running workouts, especially if you are prone to injury.
Allow for one full recovery day per week. It doesn’t mean you have to lay around watching TV and eating bon bons all day but it’s a good idea to have one day a week when you aren’t concerned about getting into your training zone and instead, allow your body a day’s rest from impact and intensity.
If possible, run on packed, level dirt, trails, or grass, which are a lot easier on your body. If running through the city, paved roads (asphalt) are easier on your legs than concrete sidewalks (cement). Just watch for traffic and always run in the opposite direction of cars so you can react if needed.
Implement muscle strength and endurance training into your program. As you run, the muscles of your lower body absorb the forces. As your muscles fatigue, they lose their shock absorbing abilities and the forces are absorbed more through your bones and joints. If you strength train, your muscles become stronger, are better able to absorb impact, take longer to fatigue and are better able to generate greater force leading to faster running speeds. The ability of a muscle to resist fatigue helps reduce the incidence of injury. Research has shown the areas that suffer the largest amount of stress include the feet, the shins, the back, knees and the hip. Therefore, a specific program that addresses these areas must be followed if long-term running is a goal. Luckily you don't need to spend a great deal of time in the weight room to experience these benefits. All you'll need to do is 1 set of 8-20 reps of a variety of exercises two times per week. This equates to about 30-60 minutes a few times a week. We're hoping that those of you who want to minimize your risk for injury and enhance your running performance, will be able to find the motivation and time to fit these short workouts in. If you do not have a personalized weight training program, we strongly encourage you to invest in a few sessions with a trainer, so they can design a program for you. This will ensure you’re not wasting any time during your workouts.
Incorporate cross training into your program. We'd rather see a runner run 3x/week and compliment their program with swimming, cycling, resistance training and fitness classes rather than run 6x/week. Cross training will maintain a greater balance to your program and your body and keep your program exciting.
Consider how you run. Seems easy enough right? Right foot, left foot. But there is actually a science to it. Go to the following link for a blog about Effective Running Technique. http://www.shapeupwithsherri.com/2014/09/29/running-program-week-8/ In fact, there is an 11 week Running Program series chock full of great information for those of you who are starting your running career! 🙂
Before you begin any run or run/walk workout, start with a 6-12 minute walk. This will allow your heart rate and breathing rate to increase gradually, your body temperature to rise and prepare your muscles for the workout. Once you've completed your warm-up, complete the following dynamic joint movements to take your lower body joints through their full range of motion in a slow, controlled fashion.
Start with one leg in front of the other.
Raise the back heel up onto your toes and contract the calf. Repeat 10-15x.
Now lift the entire back foot off the floor and contract the glute (buttock). Repeat 10-15x
Now lift the back heel towards the buttocks and contract the hamstrings (back of the thigh). Repeat 10-15x.
Now lift the knee forwards and contract the quads (front of thigh). Repeat 10-15x.
Now hold your knee up and balance while doing 10 ankle circles one way and then the other way. Repeat this sequence on the other leg. Then perform a 20 fast toe taps on each leg and 20 heel raises. You're now ready to start your workout. Ease into your training zone.
Once you have completed each workout including warm-up and cool-down, be sure you save enough time to lengthen and release. This is one of the most important things you can do to reduce your chances of experiencing injuries and to aid in the recovery process. If you don’t foam roll regularly, please call us at 360.574.7292 so we can schedule you in to show you a few critical release techniques.
Tapering: At about 1-2 weeks from race day, it's time to back off on your training mileage to allow your body enough time to recover and repair before event day. Focus more on quality versus quantity. This is more important for the longer distances.
Nutrition: What to Eat Before, During & After the event:
Eat well the week before the event. Drink lots of water to ensure you're well hydrated and stock up on healthy fruits, vegetables, whole grains and lean protein sources. Dinner on Friday and Saturday night should be a balanced diet of carbs, protein and fat to provide you with sustainable energy. For example, a chicken/tofu and vegetable pasta with half marinara/cream is a nice option. Or a Vegetable, Meat/Tofu stir-fry with brown rice is a good option. If you know a certain meal has worked in the past, stick with it! And get plenty of rest!
On Sunday morning, your pre-race meal should contain easily digestible carbohydrates (ie. bread, cereal, bagel, fruit, energy bar) and should be eaten 1-4 hours before the event. Don't eat anything new. You don't want any unexpected surprises or digestive upsets.
During the event, take water at each of the aid stations - approximately every 2 miles on course. Even just a few sips will help. When you take your water cup, try squeezing the top of your cup together to create a narrow opening, so as you drink, you don't inhale and choke on too much water. If you feel you may require more water or fuel than this, please be sure to carry it with you. Some runners/walkers like to have a little bit of sugar for a longer race- we'll have PowerBar Gels and Fluid Replacement Drink at all the aid stations to give you that last little push to the finish.
Post event - Congratulations! Be sure to get some fluids - especially the energy drink with electrolytes - into your system right away. Definitely consume some of the fruit and energy bars that we will provide within 1 hour of finishing the event. This will help you recover much more quickly and replenish those depleted carbs in your muscles. Then later in the day - eat what you want (within reason). You deserve it! 🙂
Race Day Mental Prep: Have Fun! As you travel to the race, repeat some positive self-statements about how well you feel and how excited you are about the event. Smile and get yourself in a good frame of mind. Remember to enjoy the experience. Try your best but remember to pace yourself! You've already won just by showing up!
Can I register on Race Day? Can my friend pick up my packet? Can I get a refund? Can I transfer my registration to another race or athlete? All registration and packet pickup related questions can be found under the main navigation heading titled "Registration & Packet Pickup". If you cannot find the answer to your question, please email us at firstname.lastname@example.org
Are headsets, earbuds or any type of personal music device allowed in this race? We prefer for athletes to NOT use music devices to maximize safety, assure a fair competitive environment and assure athletes can hear all course marshal instructions. With that said, we also understand that many athletes rely on music to help endure the challenge of running. To accommodate the needs of our athletes while still assuring maximum safety and a fair, competitive environment, here is the arrangement that we can accommodate. • If you chose to use a personal music device, we ask that you always keep one ear open for instructions so only one ear-bud should be used at any time. • We also request that if you chose to use a personal music device that you keep the volume to a minimum to assure all instructions can be heard.
Will you offer a Bag Check: Yes! If you would like to leave items at the start/finish area, we will provide a Bag-check location at Union Chapel. We ask that you place your belongings in a bag with your first and last name and Bib # clearly taped to the outside of the bag so we can easily identify your bag. We will ask you to show your Bib # when you pick up your bag at the finish. Please understand that we can't be responsible for your valuables so anything of value, please lock in your car.
Can I switch my t-shirt size? Getting the shirt sizes accurate for all different body shapes and sizes is extremely difficult! Sometimes shirts run small and sometimes they run big but we often don’t know that until we have them in our hands. If the size of the 'shirt' you ordered does not fit, we will be hosting a 'Shirt' swap area at the Bag check after the race. We cannot guarantee you will be able to swap but will do our best to accommodate your need.
Can I use roller blades, a bike or skateboard? Unfortunately, for liability reasons, no bikes, skateboards or rollerblades are allowed.
Will you offer Awards for Walkers-only? We will not be able to provide awards for walkers due to the inability to control adherence to walking only during the event.
How many porta-potties will you have at the start/finish area?
We've ordered Porta-potties for the start/finish! Hopefully, the lines will be minimal!
Plus Main Event, Union Chapel and other businesses along Main Street will have bathrooms available for participants.
How many porta-potties will be on the Course? Fortunately, there are plenty of bathroom opportunities along the course. We'll post signs at each opportunity – typically at about every 2 miles.
Where should my family go to cheer me along? Good spots for your loved ones are:
Beaches Restaurant (7 & 10 mile)
Fort Vancouver Area (all races at the start)
Officer's Row (all races at the start)
And of course, the finish line in front of Main Event
Just remind them to be careful if they are going to drive along the course to cheer you on at various locations. And also remind them to make awesome signs for you, bring their cowbells to help keep your energy up and flowers for the finish line!
Are Dogs allowed on course? Unfortunately due to insurance requirements, only Service Dogs are allowed on course and must start at the end of the race after all other participants have started.
Are strollers allowed on course? Yes, but due to insurance requirements, strollers must start at the end of the race after all other participants have started. With that said, 7 and 10 miles for the kiddos might be a little much especially if the weather is poor. Unless you don’t mind hearing “Mom/Dad, How much longer?” for a couple hours. Plus it might be a little dangerous for your fellow walkers and runners to try to maneuver around you because some of the areas overlap and the intersections can be a little tight! But if you want to run with a stroller, you can do the 3 mile course but just start at the very end to help make sure you don’t run into anyone. Your time won’t start until you pass over the timing mat so it won’t affect your race time too much.
This event requires a ton of volunteers so if you can recruit friends, family, companies, churches, or sports teams to help that would be extremely helpful. They will get front row seats to all the action!
In addition, our events offer a terrific fundraising opportunity for a club/organization (non-profit) and a fun, inspiring way to encourage and support the athletes that participate in these events. Under our fundraising program, $20-$25 will be paid to the non-profit organization for each volunteer 4-6+hour shift depending on our needs. All the volunteers will also get a snack, gift, goody bag and be able to enjoy the post-race festivities.
We typically need about 100 volunteers per day for most events with tasks such as water stations, course marshals, food prep, finish line, set up and clean up.
If you or your group is interested in volunteering, please sign up immediately at this VOLUNTEER SIGNUP LINK.
Volunteer assignments and fundraising capacity is first come, first serve. Please email email@example.com if you have any questions or complete the info below and we will get back to you soon.
And remember, there's no way we could host this event without the help and support of our volunteer team. Many have dedicated hours and hours of time to this event to assure the safety of our athletes and make the event more enjoyable. So be extra-nice to anyone helping out. Thank them as often as possible because we have been told we have the best volunteers ever and we want them to all come back next year!
Most kids will enjoy the 3 mile run/walk and we are offering discounted rates for the youngsters.
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