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Run to REMEMBER Washington
Event Date(s):   05/20/2018 @ 8:00am sharp for the Memorial Mile / 8:45am for the Half Marathon / 9:00am for the 5k and 10k races

The 3rd Annual Run to Remember WA will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.



Check out how inspirational and moving Run to Remember is...
REGISTER NOW!
By Phone:Call 360-574-7292 to register by phone.

General Event Details:
Date:
05/20/2018 @ 8:00am sharp for the Memorial Mile / 8:45am for the Half Marathon / 9:00am for the 5k and 10k races
Description:
Run to REMEMBER WA has raised over $20,000 thanks to YOU!

Registration for 2018 Run to Remember WA will open on November 1st 2017.

The 3rd Annual Run to Remember WA will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.

Have you ever wondered how fast you can run a mile?! Now's your chance to see if you can break the 4 minute mile?  Or maybe you'd be happy with an 8 minute mile pace? Or maybe a 12 minute mile is more your speed! Regardless, the Memorial Mile is designed as a flat, fast race to go all out and see what you are made of.  There will be pace waves to assure all runners can run at their maximum speed.

The Half Marathon, 10K & 5K races will take place afterwards and many milers may want to sign up for both events!

After your run or walk on the beautiful Washougal trail along the mighty Columbia River, we will enjoy food and drink and share race stories and meet Veterans or those currently serving in the Armed Forces so we can personally thank them for their service.

Bring your kids so they can learn what this holiday is all about!

Columbian Newspaper covering the Inaugural Run to Remember

KOIN NEWS covers Run to REMEMBER!

Location:

Downtown Washougal, WA - just across the river from Portland Oregon.
Reflection Plaza - 1703 Main Street, Washougal WA 98671 - on the Corner of A street & Pendleton Way in Downtown Washougal.

Check out how beautiful and quaint the city of Washougal is. It's a hidden gem just outside of Portland OR and Vancouver WA. Tourism support generously provided by City of Washougal hotel/motel tax funds.

Awards & Celebrations:

Every runner/walker is a winner in our eyes! But to reward those speedsters, here’s what we’ve come up with:

• Awards for the Top 3 Overall Male & Female & Masters Champion for the Half, 10K, 5K & Mile.

• Top 3 Age Group Winners in the following categories:

9 and under, 10-14yrs, 15-19yrs, 20-24yrs, 25-29yrs, 30-34yrs, 35-39yrs, 40-44yrs, 45-49yrs, 50-54yrs, 55-59yrs, 60-64yrs, 65-69yrs, 70-75yrs, 75-79yrs, 80+

Note: We will not be able to provide awards for walkers due to the inability to control adherence to walking only during the event.

Note: If you choose to race in the Clydesdale (220+ pounds) or Athena (165+ pounds) categories, you are not eligible for Age Group awards due to our governing body restrictions. You must choose one or the other.

Cost:

RUN TO REMEMBER FEES

 

By Dec 31

Jan 1 – March 31

April 1 –   May 18

PPU/DOR

 

5K

ADULTS

$40

$45

$50

$55

KIDS

$15

$20

$25

$30

 

10K

ADULTS

$50

$60

$65

$75

KIDS

$20

$25

$30

$35

Half Marathon

ADULTS

$70

$80

$85

$95

 Memorial Mile

ADULTS

$25

$30

$35

$40

KIDS

$15

$20

$25

$30


  • Adults = 18+ years; Kids = 17 years and younger
  • Kids 3 and younger are FREE but do not receive a t-shirt
  • $5 from each entry will go to our Military Beneficiary
Cost Includes:

Cost Includes: A great price for a fun event, runner's shirt, cool medal, music, food, & so much more!

• Technical Runner's t-shirt
• Finisher's Medal
• Post-event food & drink
• Post-event festivities
• Sense of accomplishment – Feels so good!
• Honoring the Brave - 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 - Remember your 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!

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.


Contact Me About This Event:
Contact Me!Click here if you would like us to contact you regarding general event information or registration, if applicable.

REGISTER NOW!
By Phone:Call 360-574-7292 to register by phone.

Other Event Information:
Special Instructions:
FUNd-RACING! We have combined forces with the Run for Life Camas to offer our local community the opportunity to participate in a weekend of giving!

Run For Life is a Walk/Run benefit to support Camas and Washougal’s free pregnancy clinic, Pathways.  This event is an opportunity for everyone to show their support for the life-saving work that Pathways Pregnancy Clinic does every day in our community.

If you participate in both the Run for Life on Saturday May 19th and the Run to Remember on Sunday May 20th, not only will you experience an incredible weekend of training, you will help out two important causes AND you'll earn a special BEAST medal for demonstrating the strength and endurance to participate in both events!

Click here for details and to register for Run for Life



Course Details:

The out and back Memorial Mile, 5k & 10k courses are beautiful, flat and fast along the Washougal Dike Trail with magnificent views of the Columbia River and Mt Hood. The Half Marathon route heads West initially for an out and back section along the Washougal River Greenway Trail and then finishes for an out and back along the Columbia River. Note: The Washougal Dike path is not paved but rather a flat, smooth dirt/gravel path making it nice and soft on your joints but you may want to avoid a minimalist type of running shoe.


Click here to review 5k Online Map:


Review 10k Online Map:


Cilck here to review the Memorial Mile Online Map:




Here's some footage to show you how special Run to Remember WA is:

Beneficiary:
Northwest Battle Buddies
Beneficiary Website:
Pick-up Location:

PRE-EVENT PACKET PICKUP: As a convenience to our athletes on both sides of the river, please pay special attention to the different locations and times listed below. Remember your ID!

Saturday May 19 from 11am to 4pm at:
Fleet Feet Vancouver
16020 SE Mill Plain Blvd., Ste. 113
Vancouver, WA 98684
360-885-4556


If you are unable to attend Pre-race Packet Pickup at the times listed above, we will accomodate you on race morning for sure. Just be sure to be there early to avoid any delays.

Travel & Accommodations:

Out of Town Guests: Fly into Portland (PDX) - The event location is about 20 minutes from Airport.

Best places to stay overnight in Washougal:

Best Western - 5 minutes from the Start/Finish

Air BNB - There are many beautiful homes available for rent in Washougal.


Washougal and SW Washington have so much to offer so come for the entire weekend and make it a fun and memorable RACE-cation! Although a weekend is not nearly enough to see all the beauty in this area, so feel free to extend your stay or be sure to come back for one of our other local races. You can check off one bucket list item each time you visit - there really is that much to see! Go to Visit Washougal for more information and accomodations in Washougal, WA.

Restaurants:
Training & preparation:

Ok, Step #1. Register! That puts purpose to your training and forces you to commit - an important part of getting to the finish line!

Step #2. It's time to train!  Yes, we want you to get to the finish line feeling strong, healthy, reaching for your best, and injury free!


One way to help your training is to join a local running club, clinic or training studio. Here is a list of resources to assist you with your training and preparation:


Running Clubs:


Personal Training & Coaches



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.



  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Invest in a good pair of running shoes and consult with an expert to help determine the right show for your body.  Check out the following column where I discuss in detail the key pointers on getting the right running shoe for you.  http://blogs.columbian.com/sherri-mcmillan/2014/07/22/choosing-right-athletic-shoes/
  6. 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.
  7. 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.
  8. 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.
  9. 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! 🙂
  10. 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!

FAQs:

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 registration@whyracingevents.com


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, we will!


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?


  • There are plenty of bathroom opportunities at the start/finish.

How many porta-potties will be on the Course: Fortunately, there are a few bathroom options along the course.


Where should my family go to cheer me along?  Good spots for your loved ones are:


  • At the start/finish line in downtown Washougal
  • Along the Waterfront Trail

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.


 

Volunteers:
This event requires a ton of volunteers so if you can help 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 volunteer@whyracingevents.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!
Kids Events::

Most kids will enjoy the Memorial Mile or the 5K run/walk and we are offering discounted rates for the youngsters.



"What you get by achieving your goals is not as important as what you become by achieving your goals." -Z. Ziglar
sign up for our complimentary initial personal training session and one week of group classes

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