Check out how much Scary Fun we have at Scary Run!
General Event Details:
10/29/2017 @ Half Marathon starts at 8:30am. 5K & 10K start at 9am. Be there early to set up and for pre-race instructions.
Run for your LIFE!
We will make you earn your post-event party by running or walking a Half Marathon, 10K or 5K in beautiful Washougal, WA. Festive food and drink to follow the race!
Downtown Washougal, WA at Reflection Plaza at Main Street & Pendleton Reflection Plaza - 1703 Main Street, Washougal WA 98671- just across the river from Portland Oregon.
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.
Post-event Festivities on Sunday October 29th
• Festive Food & Drink & Fitness Expo • Prizes for most Festive and/or Scariest Costumes
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 Champions
• Top 3 Age Group Winners in the following categories
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.
SCARY RUN FEES
By Dec 31
Jan 1 – Aug 31
Sept 1- Oct 24
Kids 17 & under
Kids 17 & under
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! • Giving back to the Community - Priceless!
What to Bring:
Bring the obvious - Costumes are optional but definitely makes the photos more enjoyable and makes it more fun for all! 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, 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. Or perhaps, they should dress up and try to scare you as well!
Contact Me About This Event:
Click here if you would like us to contact you regarding general event information or registration, if applicable.
This race is a fun, costume-themed run/walk. Although titled 'Scary Run' your costume doesn't need to be scary. Be creative and dress in any costume you like as long as you can comfortably and safely run and walk. Feel free to get together with friends and come up with a fun costume theme.
The 'Scary' component will surface while you are running along the course and should guarantee some solid personal bests!
Our 5K, 10K and Half Marathon courses are beautiful, flat and fast along the Columbia River in Washougal with scenic views of Mt. Hood.
The Half Marathon will initially head West for an out and back section and then return towards the start/finish area before traveling onto the Washougal Dike for an additional out and back section to complete the remaining miles.
The 5K & 10K courses will travel along the Washougal Dike for an out and back course along the beautiful Columbia River.
There are 2 important splits on the course that you will want to pay attention to. The first will be after you exit Cottonwood Beach area where the 5K athletes will turn Left back towards the finish line while the 10K and Half Marathoners will turn Right to continue more mileage. The next split will be east along the trail where the 10K athletes will turn around prior to the Half Marathoners who will need to continue until the end of the trail. 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.
Note: This is an unpaved, non-technical trail. We may take you off the main trail in some sections to make it just a little more SCARY for you!
Race to benefit local schools, sport clubs and non-profits!
Pick up Location and Times:
Saturday October 28th from 12pm-6pm at:
Fleet Feet Sports Vancouver 16020 SE Mill Plain Blvd. #113 Vancouver, WA 98684 360.885.4556
Please pick up your goody bags, bib #, and shirt at the Saturday time slots listed above. Note, we do not have packet pick-up scheduled for Sunday but if it is absolutely impossible for you to pick up on Saturday we will accommodate you. It's always so busy on Sunday morning and it makes it easier on everyone, yourself included, if you take care of this before race day. Remember your ID!
Travel & Accommodations:
There is so much to do in the SW Washington / Portland OR area. Make it a full weekend and enjoy so much of what Vancouver, Portland and the surrounding area has to offer.
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.
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.
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 Jogger strollers allowed? Yes, but please use your best judgement as the little kiddos might be completely freaked out! If you opt to still run with a jogger, please start at the back to avoid tripping up anyone. Your time won’t start until you pass over the timing mat so it won’t affect your race time too much.
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: Not at this venue. Please lock up all your belongings in your vehicle in the parking lot.
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 Klineline park.
How many porta-potties will be on the Course: Fortunately, there is a bathroom opportunity about 1/2 mile from the start/finish and then for the 10k & Half Marathon runners/walkers, there is a porta potty located at the turn-around.
Where should my family go to cheer me along? Good spots for your loved ones are:
The start/finish line
Anywhere along the trail
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.
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.
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. But again, please use your best judgement regarding their ability to manage the scary costumes. We will place the scarier costumes on the latter part of the course so less of the little kids will get too frightened.
"What you get by achieving your goals is not as important as what you become by achieving your goals." -Z. Ziglar
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