Author Archives: jruff81

Recipe: Thai-Style Noodle Salad

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As we creep toward our one-year anniversary of living in Oregon, we’re headed for a season of record-breaking temperatures. Not that I’m complaining. It’s going to take a lot more humidity to scare this Midwesterner who’s also lived through a few sweltering East Coast summers.

If I’ve noticed one thing, however, it’s that my desire to eat warm foods is inversely proportional to the number on the thermometer. So hot summer days call for a cold, protein-packed salad — and this one’s something I whipped up on a weeknight utilizing ingredients we already had on hand.

Because, if we’re being honest here, my willingness to hit the grocery store also plummets as the heat rises… 

Thai-Style Noodle Salad

Ingredients: 

Salad:

  • 1 package black bean pasta, cooked al dente
  • 1 bag matchstick carrots (approx. 2 cups)
  • 2 cups grilled chicken, diced
  • 1 bell pepper, chopped
  • 2 stalks celery, halved lengthwise & chopped
  • 1/2 cup red onion, minced
  • 1 cup cilantro, chopped
  • 1 bunch green onion, chopped
  • 1 small container roasted peanuts

Sauce:

  • 2 cups all-natural peanut butter
  • 1/2 cup sweet chili sauce
  • 1 tsp lime juice
  • 1 TBSP fish sauce
  • 1 TBSP ginger (minced or paste)
  • Dash of salt

Directions: 

  1. Once pasta is cooked and cooled, place all salad ingredients in a large bowl.
  2. In a small bowl, mix together all sauce ingredients.
  3. Pour sauce over salad, and toss to coat evenly.
  4. Serve immediately (with a sprinkle of peanuts), or refrigerate for an hour if you want to eat it cold.

Not only is the black bean pasta gluten-free, but it’s also a terrific source of protein — there’s a whopping 25 grams of protein and 12 grams of fiber in every serving!

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This salad is super-versatile, too; I’d serve atop leafy greens for a more nutrient-dense main dish or as a side salad to accompany a meaty entree on nights when I’m looking for more protein.

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Do you adjust your kitchen habits with the weather?

Race Report: Portland Trail Series Race No. 1

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I’ve said it before, and I’ll say it again: There aren’t many places I’d rather be than summer in Oregon. And this week only reinforced that belief, thanks to the Portland Trail Series!

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The Portland Trail Series is a low-key series of trail races held in Forest Park in Portland. Three five-race Series (Spring, Summer and Fall) are held Wednesday evenings from May-October, and each race covers a different, challenging course, ranging from four to six miles.

Here’s the summer schedule:

  • Race 1 – July 15, 2015
  • Race 2 – July 22, 2015
  • Race 3 – July 29, 2015
  • Race 4 – August 5, 2015
  • Race 5 – August 12, 2015

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First up was a 5.98-miler for the kickoff race this past Wednesday. And, as you can see, they stay true to the “low-key” description with a super mellow start — just two tents at the trailhead, plus a few self-serve jugs of water and electrolytes.

Although they capped registration at 150 runners, only 101 people showed up to run (so feel free to come with $20 cash if you want to drop into the next one).

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Ben and I grabbed our bibs and promptly bumped into one of my running buddies (and badass triathlete) Anabel Capalbo who was there to cheer on her college roommate. Gotta love the small-town feel of Portland, especially the endurance scene!

Around 6:15 the race director gave us a quick run-down of the route, complete with a warning to watch out for owl attacks on one of the trails. My strategy for the evening? A) Run it for fun and enjoy the experience. B) Stick close to someone taller, in the event of an angry owl (thanks, Ben! #takingonefortheteam).

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Each race in the series starts and finishes at the gate at the Leif Erikson trailhead. For this first race, we started on Leif Erikson and went up Leif to Wild Cherry, up Wild Cherry to Dogwood, then down Dogwood to Leif Erikson, then out Leif to Alder, up Alder to Wildwood, Wildwood to Wild Cherry, Down Wild Cherry to Leif and Leif to the finish.

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Although I find it tougher to get pysched up for an evening race because I’m used to working out (and racing) first thing in the morning, we really couldn’t have had a more beautiful night for trail running. And after a casual countdown from 10, we were off!

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After about a quarter mile down the main trail, we made our first turn and immediately started climbing up Wild Cherry. As far as trails go, this one turned out to be quite a zinger.

This is also when I felt my recent lack of trail running kick in. We were spoiled in SF with hill training built into nearly every run, and it’s clear that Portland’s flatness has softened me!

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Because of the unrelenting ascent (and, let’s face it, my lack of recent trail training), I had trouble getting my heart rate down and breathing under control for the first mile and a half or so, so we alternated hiking the hills and jogging when it leveled off. After the initial climb, however, we were treated to a lovely downhill on Dogwood and had a blast bombing down the hill to try to make up some time.

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After a series of rollers, there was another climb up Alder (read: more walk breaks!) before the final descent to the finish. Our final time was 1:01:36 — not a record-breaker by any means, but we were satisfied with the roughly 10-minute-per-mile average pace after a rocky start.

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The best part? We get to do it all over again next week! Same place, same time, different route — so stay tuned for my report from race no. 2.

And for more information on the Portland Trail Series in the meantime, click here.

Not a ‘Real’ Runner? Here’s Why I Don’t Believe You

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This is a re-post of my latest Huffington Post article, which went live yesterday. It’s written with love for anyone who has dabbled (or wants to dabble) with running, and I thought it was worth sharing here, as well! 

Running can be a bit of an enigma. And I get it; it’s so simple — lace up, head out the door — yet so… complicated. From finding properly-fitting shoes and figuring out nutrition on long runs to way too much information about bodily functions and finding motivation for mile after mile, I can see how there may be a few barriers to entry when comes to joining the ranks of the fleet of feet.

But when did the world’s most accessible sport become something with which people are apprehensive about owning their affiliation?

Case in point: Each Monday night I coach a group of fantastic ladies through Team LUNA Chix. Our local teams in the program include women of all levels, from beginners to casual competitors. The goal is to bring women together to learn a new sport, stay active and encourage other women in their communities to participate in the fun. We train, compete and support each other, while fundraising for our non-profit partner, the Breast Cancer Fund.

Since we’re in our first year in a new city (Portland!), we’ve been actively recruiting. There’s always a lot of interest as we chat about the need for women to get out, get active and set an example for others. We talk about how they’ll meet new people, break a sweat, share some laughs and, heck, even end each of our workouts with snacks.

I get enthusiastic nods and smiles. Yet, when the rubber running shoe hits the road, those grins fade and are replaced by words I’ve heard countless times now:

But I’m not a runner.

Every time I hear that phrase, it feels like a punch in the gut. I love running, and I so badly want others to experience how empowering it can be. Granted, not everyone wants to run… but if you do want to learn, you should never feel the need to downplay your status until (you think) you’re fast/thin/athletic/whatever enough to be able to engage in it with others.

Do you want to know the secret to being able to call yourself a ‘real’ runner?

Get your butt out there and RUN.

There’s no pill to pop, credential to earn or magic formula to decipher in order to become a “real” runner. You don’t have to hit certain milestones in pace, mileage, events completed or years under your belt to qualify. Also, each runner’s body is unique and will react so differently to running that only YOU can be your own expert — finding the shoes that feel good on your feet, the fuel that won’t upset your gut, which distances are your sweet spots, etc.

The process itself is a simple one: Start at Point A and run to Point B. Even if the distance between the two is a few blocks and you take three walk breaks (true story; that’s how I began). Congratulations; you are now — officially, I might add — a runner.

Why? Because running — and being a runner — is as much a state of mind and an attitude as it is putting one foot in front of the other and moving quickly. It transcends time and space and distance and pace.

Yes, it will downright suck sometimes when you miss your goals, get random injuries or just have an “off” day. You’ll have bad workouts that come out of nowhere, you’ll deal with odd aches and pains and and you’ll be disappointed in yourself every so often.

But you know what sucks even more? Robbing yourself of the opportunity to try it on for size because you’re worried about being judged by others (we’re all up in our own heads anyway).

And as you learn to connect with your body in new ways and become more self-aware and appreciative of the feedback you get from this beautiful machine you’re operating, you’ll also realize that running becomes less about the act and more about your approach towards it. Fast or slow, gracefully or awkwardly, long or short, alone or together — it all counts, as long as you’ve got a good attitude and are willing to give it a go.

Yes, there’s a certain level of comfort that comes only with time, patience and practice. But in the meantime, you should never feel as though you aren’t seasoned enough to be able to embrace the sport and call it your own. That’s the absolute best part about it — the community.

So before you start going down the path of reasons why you shouldn’t do it (starting from scratch never feels great) or can’t do it (there’s so much to learn), just stop. Caving in to the voice in your head only feeds into a self-fulfilling prophecy of failure.

But if you’re genuinely curious about running and open to a world of new — and rewarding — experiences, there are two things to do immediately: First, recognize that any pain is manageable, fear is irrational and pledge to yourself that neither will stand in your way. Second, lace up those shoes, head out the door and repeat after me:

I’m not a runner… yet.

How I Run: Team LUNA Chix PDX’s Sharlene Murphy

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In honor of our inaugural Team LUNA Chix Portland Run season, I’ll be introducing my teammates via this interview series throughout the next few months…get to know these impressive ladies, and come join us for a run Monday nights from 6:30-7:30 pm in Portland (click here for details)! 

Meet Sharlene Murphy, another fabulous member of our inaugural LUNA team. If you see her at practice, feel free to ask her about her “dogter” or chat about one of her many weekend adventures (she’s got the lowdown in everything from local camping to climbing Mt. Kilimanjaro) — but whatever you do, don’t let her bright smile and easy-going attitude fool you; once the gun goes off, this woman is a lean, mean running machine.

A family medicine doc by day, Sharlene’s an avid yogi who enjoys camping, hiking, snowshoeing, running and cycling, among a host of other outdoor activities (just try and keep up!) in her spare time. Oh, and did I mention that she’s currently working on a new addition to Team LUNA Chix Portland Run, coming in a few short months?

That’s right, Sharlene may be running for two at the moment (congrats!!), but that certainly isn’t holding her back. Fresh off a shiny new 10K PR back in April at Bridge to Brews, she then went on to run a blazingly-fast race at the Portland Rock ‘n’ Roll half marathon in May.

And although she’s not training for anything else major this season, event-wise, Sharlene is setting a great example for a healthy, balanced and fit approach to pregnancy. We can’t wait to meet her mini training partner later this year!

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1. What’s your favorite route? Anything by bodies of water — rivers, lakes or ocean. Or mountains! I really love running the Springwater Corridor on a Saturday or Sunday morning. It is filled with runners of all shapes, sizes and speeds — everyone is quick to give a smile, nod and wave as you go by. I love our tribe of runners.

2. What shoes do you wear? I have been wearing Brooks for the last three years. Currently I am in the Ghost 7’s, but previously wore with happiness the Defyiance. I have also donned Asics, Nikes, New Balance — you name it! I am lucky to have a neutral gait and stride (knock wood) so I feel like there are a lot of good options out there for me.

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3. What other run gear can’t you live without? I’m most recently obsessed with my GPS watch — the Polar M400 — and my running belt — FlipBelt. I also cannot imagine running without my gloves in cold weather.

4. What’s your best time-saver or “runhack?” My runhack is probably one on race days. When I am able, I like to bike to my race. It makes for a more convenient commute to a sometimes very busy race location. It also warms up my legs and body in a different way than jogging does.

5. What running-related thing are you better at than anyone else? Also race related: I love to cheer on the spectators (especially the ones cheering) at road races. There is nothing better than getting encouragement during a race, regardless of who it is from. I am grateful for those who show up and give support! Insider’s secret: if you cheer for them, THEY CHEER LOUDER!! Such a boost!

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6. What do you listen to while running? My running playlist is my only shameless, guilt-free music time — whatever I like, regardless if it is couth or not. Spinning these days is Sean Paul, Bon Jovi, Luke Bryan, Beyonce, Stevie Wonder, Paramore, Miley Cyrus, The Turtles and Kayne West.

7. What are you currently training for? No big events in the immediate future. I like to do longer races in the spring and fall when the weather is cooler. I have some shorter distance events planned for the summer (love the Bowerman 5K). Just running for the health of my life right now. This also allows for more cross-training.

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8. What are your recovery & sleep routines like? Since completing residency a couple years ago (I am a family medicine physician), my sleep has FINALLY returned to near normal. Before, I was oscillating between being up for 30 hours straight to sleeping for 18 hours to recover. Now I get a reliable 7.5-8 hours every night, and I am a more reasonable person to be around. I like to recover from a long run or race with a good meal and a movie on the couch.

9. What’s the best running advice you’ve ever received? Run the mile you are in.

10. What’s your favorite running-related memory? I was fortunate to participate in Hood to Coast in 2012. What an experience!

I’ll never forget my second leg – somewhere between St. Helens and Jewell, in the middle of the night with a clear sky filled with thousands of stars…and I was all alone. Although the moon lit my way a bit, it was joyful (and a bit unnerving) to run with very little visibility — all I could focus on were my immediate steps.

Fun fact: Sharlene has climbed Mt. Kilimanjaro and Mt. Kenya!

Fun fact regarding another active memory: Sharlene has climbed Mt. Kilimanjaro and Mt. Kenya!

I will also never forget my state-qualifying 1600m race as a junior in high school. It was starting to lightly drizzle, the sun was setting and I was coming around the final 200 meter stretch.

My entire track team was on the edge of the track cheering on myself and my teammate (as we were leading the pack), and I just remember getting this sudden surge of endorphins and confidence and the two of us went on to beat our biggest rivals in the race! We felt like we were on top of the world!!

11. Fill in the blank: I’d love to go on a run with __________. My high school cross country and track coach. He really encouraged me to pursue long-distance running. Its partly because of him that I still love running today — fifteen years later.

Thanks, Sharlene! Can’t wait to meet our newest addition to Team LUNA Chix in just a few short months. 

Runner friends, shoot me a note — info (at) kineticfix.com — so I can feature you, too!

Happy Birthday, Stacey!

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Daughter, sister, doctor, best friend, mom — single-handedly raising one of the cutest kiddos ever (I’m a tad biased as a #ProudAuntie, but it’s still true).

Role model, natural-born leader, deal-seeker, stylish dresser.

Compassionate caregiver, avid baker, mindful lifestyler and all-around smartypants.

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Not only do you humor me and my harebrained ideas, but you fully commit to anything you put your mind to — not just doing it, but doing it well.

Case in point: A self-professed non-runner who completed not one but two half marathons in Chicago (above) and Detroit (below) in 2009 and 2011, respectively.

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Life may have given you some lemons these past few years, but you’ve certainly made some pretty damn fantastic lemonade.

You’re the strongest person I know, and I’m thrilled to see you flourishing, happy and healthy.

Stacey

Happy birthday, Stacey! I love you! 

Recipe: Zest Nutrition Avocado Chocolate Mousse

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Usually when I see the words “gluten-free, egg-free, dairy-free and vegan” to describe a recipe, I brace myself for the worst. But, once again, my friends over at Zest Nutrition have managed to create a super-healthy treat that’s incredibly tasty.

This silky avocado chocolate mousse comes from the kitchen of co-founder Anna Rosinoff, who grew up with “chocolate o’ clock” as a time-honored tradition in her family. So when she’s not applying her expertise in counseling and health promotion to develop workplace wellness programs, Anna’s brainstorming delicious ways to incorporate her favorite sweet into wholesome, nourishing recipes.

Don’t let the avocado throw you for a loop; with no refined sugars, un-pronouncable ingredients or bad fats, this dessert will pass a taste test from even the most discerning chocolate connoisseurs!

Zest Nutrition’s Avocado Chocolate Mousse

Ingredients: 

  • 1/2 avocado
  • 1 very large, very ripe banana
  • 1/2 cup unsweetened powdered baking chocolate
  • 2 TBSP vanilla extract
  • 1/2 cup agave nectar or honey

Directions: 

  1. Combine all ingredients in food processor.
  2. Blend until smooth.
  3. Enjoy immediately, or chill in fridge for around 30 minutes.

Since Ben and I have a, ahem, healthy appreciation for chocolate, I thought it’d be best to start with a double batch of mousse.

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My bananas were just starting to ripen up, so next time I’ll look for some with spots to make sure they’re softer and sweeter.

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Next comes the cocoa and vanilla — and I used a little less than a cup of agave since it’s pretty potent.

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After the initial blend, scrape the sides of the food processor and blend again until there are no more lumps.

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It’s got a lovely pudding-like consistency, and there’s a subtle hint of banana, but you can’t even taste the avocado.

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Eat it plain, or top with nuts, berries or something crunchy if you want to break up the smooth texture (I opted for unsweetened shredded coconut).

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Do you celebrate chocolate o’ clock in your house? 

5 Steps to Becoming a Morning Workout Person

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It’s time to say “sayonara” to the snooze button.

Even though experts claim that the best time to exercise depends on your schedule and your body, the odds are still in favor of morning workouts. I mean, really, who wants to say no to happy hour?!

Here are five ways I finally motivated myself to kick off the covers and make the shift from night owl to early bird when it comes to working out:

1. Adjust your attitude.

For years the excuse that I “just wasn’t a morning person” kept me from fully committing to morning workouts. But then I realized that even the earliest of birds aren’t necessarily always keen to wake up and hit the gym first thing.

It may sound corny, but it works: fake it ’til ya make it! Don’t expect it to be easy, but do expect more consistency, progress and success with your training when you prioritize it — and, ultimately, yourself — as the first accomplishment of the day.

2. Shift your schedule.

Previously, my MO was to sleep in as late as possible. Workouts would (or wouldn’t) get slotted in on the way home from work, then by the time dinner was made, eaten and digested, it was late and I’d push the alarm back to catch a few extra z’s.

What finally made a difference for us was deciding, as a family, to eat earlier (usually around 6 or 7 p.m., as opposed to 8 or 9 p.m.). This had a reverse domino effect on our day; evenings were longer, we got to bed at a decent time, and getting up an hour earlier became doable.

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3. Remove any roadblocks. 

Getting up from the warm cocoon of my bed when it’s dark and cold out is nearly impossible. Solution? I throw open the shade and adjust our thermostat to come on about a half hour before we wake up so it’s a more inviting atmosphere.

I also make sure to work through any other potential sticking points — whether it’s picking an outfit, getting my gear together or deciding which route I’ll take, etc. — ahead of time. Tee up the essentials, and the question isn’t whether or not you’ll work out, but when.

4. Use positive reinforcement. 

I’ve said it before, and I’ll say it again: I am not above bribery when it comes to getting myself to morning workouts. And my currency of choice? Coffee (along with the occasional pastry or biscuit — just #keepingitreal; you’ve gotta find what works for you).

If it’s a long run, sure, I’ll have a cup beforehand to get things moving. But if it’s a shorter jog or I’m cross training or strength training, never underestimate the power of that caffeine-fueled carrot: a lovely cup o’ joe.

5. Reap the benefits. 

Lest you think making the switch to morning workouts is a chore (case in point: all those “change this” or “don’t do that” ideas above), it’s important to recognize that there’s a pretty awesome payoff: Being able to reclaim my evenings was nothing short of life-changing.

Because, let’s face it, when you’ve got to choose between a workout vs. a last-minute girls’ night, networking event, work dinner or even date night, we all know the odds aren’t in favor of going to the gym. Get it out of the way first thing and feel empowered that you ran your day (literally) instead of it running you.

Are you down with morning workouts? Got any more tips to share? 

Get Explosive: 4th of July Firecracker Workout

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Light up your 4th of July with a plyometric workout designed to build explosive power. Performing these moves regularly can help you increase your vertical jump, speed and strength, which directly translates to better athletic performance.

A few words of warning, though: Plyo work can be pretty intense, so don’t do this workout in the heat of the afternoon or with a full belly. Your heart rate will soar, you’ll work several muscles at once and you’ll torch calories…but the last thing you want to do is pass out or lose your lunch in the process.

So what are you waiting for? Grab a towel, some water and feel the burn before that big family BBQ!

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Hint: If you’re not familiar with some of the moves listed, simply Google the term, and you’ll be able to find a description or video of it in action.

And, as always, remember to go at your own pace and use proper form. Think quality over quantity!

Are you planning a special workout for the 4th or taking the holiday as a rest day?

June Goal Check-In

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Giving Mary, leader of NoPo Run Club, a Team LUNA Chix Portland Run sandwich!

Ah, summer, what power you have to make us suffer and like it. ~Russel Baker

Portland’s summer has not only arrived early (I’d been warned to expect rain off and on until the 4th of July), it’s also already kicked into high gear and promises to be one for the record books. In fact, rumor has it that this heat wave is likely to last well into early July and may end up breaking records for longevity, as well.

For example, last Saturday morning’s low at Portland International Airport was 71 degrees. This is the first time PDX has ever recorded a low in the 70s in the month of June.

Not that I’m complaining; I actually like the heat, and I’m thanking my lucky stars that my first year in Oregon has been a mild one when it comes to lack of rain. But it does make outdoor workouts a bit more tricky, so early mornings and advance planning have been key when it comes to sticking to my 2015 goals.

Wondering what this is all about? Read more on the five goals toward which I’m working this year.

Here’s the latest on my progress:

1. Seeking Balance

If there’s one thing I’ve learned, summer in Oregon means one thing: BERRIES! And taking into consideration the amount I’ve consumed thus far, I’m quite shocked I haven’t pulled a Violet Beauregard and morphed into a giant blueberry.

If there’s a second thing I’ve learned, it’s that summer in Oregon also means another thing: ALLERGIES. Spending an afternoon in the strawberry patch on Sauvie Island was totally worth it, even if I had to take Zyrtec for the next two weeks to keep from being a puffy, wheezy mess.

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And although I’ve started to hear the all-too-familiar siren song of fall marathon training, I’m trying to ignore it and stay focused on the present: Bouncing back from injury and enjoying that process before I sign up for my next major undertaking.

Luckily, Ben’s on board with this plan and has made it his mission to keep challenging us with weekend hikes that are as breathtaking in scenery as they are in elevation.

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2. Training Smarter

The biggest revelation — and relief — this month came from finally solving the mystery of my SI joint pain!!! I happened to overhear one of my trainer’s other clients complaining of similar symptoms and that his PT said kettlebell swings were the likely culprit. A-ha!

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Since he’s not a runner and the only common denominator in our workouts is kettlebell work, I decided to back off from swings to keep from jarring my pelvis. It’s been almost a month, and I’m happy to report that the pain has all but subsided during runs, so consider this my PSA if you’re having a similar issue!

3. Facing Fears

Swimming. My 2015 nemesis.

As I sit down to reflect and write my recap each month, I always cringe when it comes to this part. Yes, I’ve been in the pool a few times since my last update; no, I haven’t taken any of the steps needed to actually improve my technique and comfort level.

But that may have changed this past weekend. I was so inspired by watching Ben and friends in the Pacific Crest long course triathlon that I decided to re-commit to getting my ass to the pool.

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And Mary Anne, the swimmer from the women’s relay team (who kicked butt, by the way, and is training for a 5K swim later this season), graciously offered to get in the water with us and give Ben and me some pointers, so we’re going to set some dates and get moving on this.

Baby steps, right?!

4. Pushing Myself

My proudest moment this month came in the form of work: namely, launching my new company, Pulse Creative. After spending the past few years part-time for a start-up with freelance gigs on the side, I finally decided to make it official and fully align my passion (health, fitness and wellness) with my livelihood (helping people tell stories through PR, marketing and social media).

Just as coaches recognize potential and guide athletes to greatness, my goal is to work directly with small business owners to define challenges, recognize opportunities and help them develop the critical skills to be competitive and relevant in their respective market.

So if you happen to hear of anyone looking for help, I’d really appreciate it if you’d send them my way 🙂

5. Giving Back

Last but certainly not least comes Team LUNA Chix Portland Run. An extremely close second in terms of proud moments this month came in the form of being nominated for the Foot Traffic Women’s Hall of Fame for encouraging women to get active and providing a non-competitive environment in which to do so.

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Not only am I humbled at being included in the group they assembled — seriously, there were some pretty amazing competitors, coaches and local legends in there — but it also makes my heart happy to be able to contribute to the women’s running community here in Oregon.

And great timing, too, as we’ve been seeing some terrific attendance and momentum at our weekly workouts, so please come out and join us if you’re in the Portland area. We meet at 6:30 p.m. at the Duniway Park track — and all levels are welcome, both walkers and runners.

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Check out our Facebook, Twitter and Instagram accounts for more info!

How are your 2015 goals coming along? 

Race Review: Pacific Crest Weekend Sports Festival

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Each year, during the last weekend in June, athletes, their family and friends, converge on beautiful Central Oregon to take part in the Pacific Crest Weekend Sports Festival. Pacific Crest is known as the “jewel of multisport events in the Northwest” and it has become a traditional destination race for athletes from across the nation, as well as from across the globe.

Ben and Nick checking out the swim and setting up the bike transition.

The night before: Ben and Nick checking out the swim and setting up the bike transition, respectively.

We’d heard great things about the event, so Ben jumped at the chance to test his mettle at two-thirds of the half-iron distance. He’s toying with the idea of making the jump up from Olympic distance in his next race, so this was the perfect opportunity to do a trial run on the swim (1.2 mi) and run (13.1 mi) portions.

Swimmers (Mary Ann & Ben) and cyclists (Sara & Nick) getting ready on race morning.

Swimmers (Mary Ann & Ben) and cyclists (Sara & Nick) getting ready on race morning.

Our friend, Nick, was covering the bike (58 mi) portion of their relay. And we were joined by a few more friends who formed an all-female relay team: Mary Ann (swimmer), Sara (bike) and Britt (run).

The elites in the water, inching toward the first buoy as they prepare to take off.

The elites in the water, inching toward the first buoy as they prepare to take off.

I was excited to be able to play sherpa for the day; Ben’s supported me at so many races, I’ve got a lot of work to do to return the favor! Plus, it’s also worth mentioning that race-day temps were predicted to be approximately the same as the surface of the sun (100+ degrees)…so needless to say, although I was feeling a little antsy to be not racing, I got over it pretty quickly.

Mary Ann's and Ben's relay heat entering the water.

Mary Ann’s and Ben’s relay heat entering the water.

For as many events and participants in the weekend’s activities, I’ve got to give it to the organizers for keeping everything — and everyone — running safely and smoothly in conditions that were becoming less than ideal over the course of the day. On the swim, for example, their mantra was “for every 10 people who go in, we want to count 11 coming out,” so they did manual counts to double-check the numbers and make sure everyone emerged ok.

Sara headed out on the bike.

Sara headed out on the bike.

Another tough leg to provide much support (beyond intermittent aid stations) is the bike. By this time it was starting to heat up and get muggy, so both our cyclists decided to err on the side of caution and carry extra water in camelbacks in addition to multiple bottles on their bikes.

Nick getting ready to tackle 58 miles.

Nick getting ready to tackle 58 miles.

While they cycled around Sunriver, I took the swimmers back to our rental house to change and refuel. Ben also had to get ready for his second leg — the run — which would likely take place in the hottest part of the day.

Ben and Mary Ann take a breather after their swim.

Ben and Mary Ann take a breather after their swim.

Showers and snacks done, we made our way to the bike-run transition, which was closer to the Sunriver Village. Sara and Nick finished within a 15-minute span; their runners got tagged in when temps were nearing 90, and we were just hoping that the cloud cover would hold for a few more hours.

Nick, done with the bike, coming in to tag Ben back in for the final leg.

Nick, done with the bike, coming in to tag Ben back in for the final leg.

Ben had a strong start, but the sun began to burn off quickly as the temps crept further up. Later, both he and Britt raved about the course support, however, saying that there were extra aid stations with ample water and people spraying down the athletes in between.

Ben starting the run: 13.1 miles to go!

Ben starting the run: 13.1 miles to go!

Thanks to that support nearly every mile along the course, both Ben and Britt finished strong despite the beating sun. As Ben crossed the finish, he was handed an ice towel and ushered to a shower tent for cooling — again, the organizers did a fantastic job of making sure they took care of the athletes!

Ben crossing the finish line in the heat of the afternoon.

Ben crossing the finish line in the heat of the afternoon.

It was definitely a tough race — both in course and in conditions — but the majority of people were coming across the finish line looking far less beat up that I would have thought, so that was impressive. And the volunteers were nothing short of amazing, braving the heat to help keep participants safe.

Team Your Pace or Mine: Sara, Mary Ann and Britt

Team Your Pace or Mine: Sara, Mary Ann and Britt

After our crew all finished, we met up in the Sunriver Village pavilion so they could rehydrate and dive into the post-race smorgasbord of food. There may have even been some talk about signing up again next year, as well as targeting a few more events in the meantime…#triathleteprobs.

Team Tri and Stop Us: Nick and Ben

Team Tri and Stop Us: Nick and Ben

If you’re interested for next year: Pacific Crest events begin Friday morning, with the competition and fun continuing into Sunday afternoon. The full weekend includes Tour de Crest Bike Tours, Long Course and Olympic Triathlons, Endurance and Olympic Duathlons, Marathon, Half-Marathon, 10k, 5k and three kids events — and we all give it our stamp of approval!

So proud of all the racers for completing their portions - safe and strong - despite the conditions!

So proud of all the racers for completing their portions – safe and strong – despite the conditions!

For more information, check out the Pacific Crest Weekend Sports Festival website here.

Are there any can’t-miss events on your calendar this summer?