Girlfriends Run for a Cure Half & Quarter Marathon
Event Details 10/15/2017 9:00am sharp - Please show up at 8:30 at the latest to get organized and ensure we start on time.
About The Race
Check out how much fun we have! Such an inspirational day!
The Girlfriends and Pink Brigade have raised over $450,000 over the last 10 years!
The 11th Annual Girlfriends Run for a Cure is a Quarter Marathon (6.55 miles) and Half Marathon (13.1 miles) designed specifically for women to get together to do something good for themselves and to help support a very important women's cause.
We started this event to honor and support one of our BFFs, Joleen Skarberg, who was diagnosed with Breast Cancer and continues to run it every year with her daughters, sisters, nieces, cousins and girlfriends! Watch for her - she'll be wearing #1!
About half the gals run, half walk and many do a combination of running and walking. It doesn't matter how you get to the finish line, as long as you get there! :)
So tell all your girlfriends, recruit & inspire them and together have fun and help raise funds for Breast Cancer Research, Care, Treatment & a Cure. This Half and Quarter Marathon walking and running event is designed specifically for women including awesome women’s technical shirts, cool medals, chocolate, cupcakes, massage and firemen waiting for you at the finish line! It's a fabulous Girl's weekend plus the more people who participate, the more money we can raise!
How do you describe your best girlfriend? You love to hang with her – no matter what you’re doing. You can tell her anything without judgment. She inspires you to do and be better. She lifts you up and empowers you. She helps you to see the bright side when you’re going through a tough time. You can laugh and cry and sometimes just do nothing with her. So who is your best girlfriend? Is it your mom, your sis, your daughter, someone you’ve known for years or someone you just met recently? One thing is consistent – it’s someone you connect with on a deep level, a soul sister. And bottom line - when girlfriends get together they can accomplish anything! There’s nothing better, more beautiful than a bunch of strong, powerful, passionate women on a mission! And that’s why collectively, as a group of determined gals, we can make a difference in the fight against breast cancer. Plus when you cross the finish line, you can’t imagine how that positively impacts YOUR entire life. The sense of accomplishment you will feel is unbelievable and it will provide you with the strength and confidence to conquer anything in your life. So – “Go Girlfriend Go Girlfriend Go!”
9:00am sharp - Please show up at 8:30 at the latest to get organized and ensure we start on time.
Northwest Personal Training
Vancouver WA 98660
Map & Directions
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 Broadway. Northwest Personal Training is located at 1011 Broadway (between 11th and Evergreen/10th 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 Evergreen St. Go one block to Broadway. Northwest Personal Training is located at 1011 Broadway (between 11th and Evergreen/10th 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. T Turn left on Evergreen St. Go one block to Broadway. Northwest Personal Training is located at 1011 Broadway (between 11th and Evergreen/10th st.). Parking is free on the weekends.
Post-event Girly Perks & Festivities on Sunday October 15th: We’re working hard to make this event as women-friendly as possible. For example,
- Enjoy chocolate and savory treats at the finish line
- Mimosas & Deschutes Brewery tent! Time to celebrate!
- Be treated to a massage, chiropractic treatment, stretching session or acupuncture treatment after you conquer the event. Sit and relax and chat with other cool women like yourself after you finish – that’s what girlfriends do best!
- Get an amazing finishers necklace/medal placed around your neck by a Vancouver Fire Department FIREMAN!
- Receive a beautiful women's (gender specific) running shirt that will remind you of your accomplishment.
Awards & Celebrations
Every woman is a winner in our eyes! But to reward those gals who are speedy, kick-butt athletes, here’s what we’ve come up with:
Awards Ceremony for the Quarter Marathon at approximately 11:00am and approximately 11:15am for the Half Marathon.
- Awards for the Top Overall Three Champions and Masters Champion for the Quarter & Half Marathoners
- Awards for Top 3 Women in the Half & Quarter Marathon in the following Age Groups: 15 and under, 16-19yrs, 20-24yrs, 25-29yrs, 30-34yrs, 35-39yrs, 40-44yrs, 45-49yrs, 50-54yrs, 55-59yrs, 60-64yrs, 65-69yrs, 70-74, 75-79, 80+ You get a winners’ ribbon just for showing up!!
Please stick around if you can for awards, door prizes and to see the last girlfriend finish and cheer her on.
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 Athena (165+ pounds) category, you are not eligible for Age Group awards. You must choose one or the other.
Pink Lemonade Project, Susan G. Komen for the Cure & Children's Center
The Girlfriends Run for a Cure supports three different beneficiaries: Pink Lemonade Project, Susan G. Komen for the Cure - Oregon & SW Washington and Children's Center.
What to Bring
Bring the obvious - running/walking shoes & gear, & your bib number. 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). Be sure to have your Bib # on the front of your shirt/jacket before you start the race and be sure to step over the timing mats at the start and finish. And watch for the cameras en route and give us a big cheesy smile!
Plus remember to bring a warm, clean change of clothing, your ID and some cash 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 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 balloons for you at the finish line. And be sure they make signs for you. Some of our favorites are “Go Mommy Go” or “My Grandma’s a rock-star!”. Or maybe get them a white shirt that they can decorate with encouraging words like “I bet my Mom can run faster than your Mom!” ;)
Do you want to get your kids involved? Sign them up for the Kids Mini-Marathon and give them the sense of accomplishment as they cross the finish line too while raising money!
Time: Approximately 12:15pm
Details: At 12:15 on race day, kids will complete 1.1 miles together. They will receive a medal as they cross the finish line and feel amazing knowing they’re doing their part to help out too!
Location: Northwest Personal Training - The actual race start will be on the corner of Evergreen and C Street right in front of the library and the roads will be closed to all traffic during the kids race.
1011 Broadway, Vancouver WA 98660
Kids Mini Marathon includes:
- Great kids running shirt
- Goody bag
- Post-event fun
- Sense of Accomplishment & Teaching our kids to give back - Priceless!
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? Well, 13.1 miles for the kiddos might be a little much. Unless you don’t mind hearing “Mom, How much longer?” for a couple hours. Yeah, it might be a good idea to find a sitter for this one and just enjoy the event with your girlfriends. Plus it might be a little dangerous for your fellow walkers and runners to try to maneuver around you even for the Quarter marathon because some of the areas overlap and the intersections can be a little tight! But invite the kids to come and see you finish and participate in the Kids Mini Marathon. Teach them the importance of giving back at an early age. You’ll provide an awesome role model for them.
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 be using Pilates Plus (right across from our studio) as our Bag-check location. 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 area in Pilates Plus 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. Although wouldn’t that be a cool sight to see a bunch of moms and grandmas roller-blading and skateboarding!?
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.
Where will results be posted? Once the results are live, they will be posted at
How many porta-potties will you have at the start/finish area?
- We've ordered a ton of porta potties for the start/finish! Hopefully, the lines will be minimal!
- Northwest Personal Training-Please reserve these bathrooms for our NWPT clients. Our plumbing can't handle the volume and if there's one thing we dislike, it's plunging a toilet!
- Local Businesses - Pilates Plus, Black Rock Cafe, Bridge Chiro...
How many porta-potties will be on the Course: Fortunately, there are plenty of bathroom opportunities along the course. Along the waterfront before you drop down to Beaches, there will be a Porta potty. At Mile 2, you will pass Beaches Restaurant and they have agreed to allow all Girlfriends participants to use their restrooms. At about Mile 3.5, you'll pass bathroom spots in Marine Park (if it gets crowded and you're brave, feel free to take over the guys bathrooms too!). At Mile 5, you'll pass the restrooms in Wintler Park and we’ve ordered an extra porta-potty. You'll pass the Marine Park bathrooms again at around mile 6. You'll have the opportunity to use the Bathrooms at Beaches as we pass them again at around Mile 8 and the additional porta potty along the waterfront trail. At about Mile 9, you'll pass 2 Porta Potties that we've set up at Reserve and 5th street. At about Mile 10, you'll be travelling around the new Fred Meyer complex with lots of quick restroom stops at the local restaurants such as the Rock Woodfire Pizza, Subway, Panda express etc. which have all been notified and agreed to allow a bunch of sweaty girlfriends to use their restrooms. You'll pass the Reserve and 5th porta potties again at about Mile 11.5 and finally, at about mile 12, you can opt for a final restroom stop because we ordered another Porta potty for the top of the Fort Vancouver hill. We'll post signs at each opportunity-plenty of options for even the most menopausal, bladder-challenged woman!
Where should my family go to cheer me along? Good spots for your loved ones are:
- Beaches Restaurant - they will see you twice here for the Half Marathon and once for the Quarter
- Marine Park Area - for Half Marathoners only
- Fort Vancouver Area - they will see you twice here for both the Quarter and Half Marathoners
- Officer's Row for all runners/walkers
- And of course, the finish line
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! Don't assume they know to do this - sometimes you've got to give family a little direction!
What is the Pink Brigade? The Pink Brigade is a group of 50 guys who have each agreed to raise $500 or more for the Kearney Breast Center and will either run or walk the event with the Girlfriends or agree to be a VIP Volunteer. Collectively, they will raise $25,000 for the Kearney Breast Center! Click here for more information about the Pink Brigade.
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.
Travel & Accomodations
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. 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!
Here's a glimpse of what Vancouver USA has to offer. Bring your family or make it a Girlfriends Active Retreat!
For our out of town guests, if you are flying, you will need to schedule your flight arriving into Portland Oregon. Hotels listed below are 20 minutes from airport.
Book your accommodations at one of the following hotels:
Comfort Inn Downtown Vancouver, 401 E. 13th Street 360-696-0411
$79- room with 2 double beds
$84.99- room with 2 queen beds
$89.00- king suit.
3 blocks from the start/finish.
Homewood Suites by Hilton Vancouver/Portland
701 SE Columbia Shores Blvd
Vancouver WA 98661
Located along the course on the waterfront and very easy to get to the start/finish.
Tell them that you are participating in the Girlfriends Run for a Cure and you will get 10% off!
SpringHill Suites Portland Vancouver
1421 Se Tech Center Dr
Vancouver, WA 98683
SpringHill Suites Portland Vancouver for 10% off per night
Here's a list of great local restaurants to help you carb up on Friday and Saturday night. Be sure to make reservations early! There will be lots of gals looking for pasta!
We believe this is one of the prettiest courses in the Northwest! We've designed the Quarter Marathon (6.55 mile) and Half Marathon (13.1 mile) courses to take you through some of the most scenic areas of Vancouver and it really highlights our wonderful community including Fort Vancouver, the Columbian Riverfront and more. The course is mostly flat with a couple of short hills near the end so save a little energy. As you're climbing those hills just remember 'that which does not kill you, only makes you stronger'! There will be a few lead cyclists and plenty of course marshals and signage to ensure you know exactly where you are going.
There are a few very important splits on the course that you will want to pay attention to. At about 2 miles, as you are exiting the Beaches parking lot, there will be signs and volunteers instructing you to go right if you are a Half Marathoner and go left if you are a Quarter Marathoner. Go the correct way based on how you have registered. There is another location on 5th Ave after you’ve come over the Confluence Bridge and are heading towards Pearson Airport and Grand Central Complex where Half Marathoners will be directed to go down a hill and Quarter Marathoners will be directed to stay straight. You don’t have to memorize this as there will be signage 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: There are 2 changes compared to prior years. First, the City of Vancouver is no longer allowing us to run through Farmers Market on Ester Street. So we will continue running west one extra block to Franklin street which is where we will make our first left hand turn. We will then wind our way turning Right onto 8th Street, Left onto Grant and then another Left onto Columbia in the new Waterfront area until we get onto the Waterfront pathway heading East. Don't worry, we will have signage and volunteers to direct you but it's nice to know what's changed and why. Second change is that since this first section increases the distance upfront, we had to shorten the distance on the back end so in the last mile, instead of running up the hill through the park in Fort Vancouver, you will continue running West a little more until Fort Vancouver Way and tackle the hill there until you get to the Round-about on Officer's Row. So attack that hill because from there, you're just a short 1/2 mile to the finish line!
Click here to view Online Half Marathon Route
Here's some more footage of how much fun we have at Girlfriends...
Registration & Packet Pickup
GIRLFRIENDS RUN FOR A CURE FEES
By Dec 31
Jan 1 -
May 1-Oct 13
QUARTER & HALF MARATHON
KIDS MINI MARATHON
16 and under
PINK BRIGADE GUY
Agree to raise or donate $500
- Technical Women's shirt
- Finisher's Necklace/Medal
- Post-event brunch and drink
- Post-event festivities
- Sense of accomplishment – Feels so good!
- Giving back to the Community - Priceless!
A great price for a fun event, technical shirt, necklace, music, food & so much more! Plus you'll feel great knowing that your entry in this event has raised over $450,000!
It's time to make the commitment and put purpose to your training! Registration is available through a secure online registration platform generally until 2 days prior to packet pickup or by downloading a printable registration form and sending by mail postmarked at least 10 days prior to race day. If you have any registration questions or have transferred from previous years, be sure to email us at email@example.com so we can help you and to confirm your registration asap!
Can I register on Race Day? Yes, but if you can, please register ahead of time. It gets so busy on race day and we want to focus all of our energy on taking care of all of our athletes But again, if you come down and you really want to race and weren’t able to pre-register for whatever reason, we will take care of you. Ideally, sign up ahead of time so we can pre-order tshirt sizes and everything we need so we’re not guessing on total numbers. You know what it’s like when you’re trying to host a party and you don’t know who and how many are coming! Thanks so much for understanding!
Can someone else pick up my racing packet? Yes, however, you must complete this authorization form to allow them to pick up your packet and send them with your ID. This form will confirm that you will be the individual participating in the event and that you agree to not allow anyone else to race on your behalf.
Can I get a refund? There are no refunds issued for your registration however, we do understand that things come up that are beyond your control. As a customer service initiative, we do offer the ability to transfer your registration to next year's event, another upcoming Why Racing Event that year or to transfer your registration to another participant. Most events don't allow transfers or refunds at all so this is a courtesy we offer to our participants. If you are transferring your registration to someone else, you must let us know so we can update their emergency contact info and to assure the credibility of results. If you don’t let us know, it messes up everyones' results because they may be in a different age group or division! Anyone running under someone else's name will be disqualified and not eligible for an award/trophy and you may be fined.
DEFER OR TRANSER policy: If you are unable to race due to medical reasons or a simple change of schedule, athletes may defer their general race entry slot to the same race the following year, transfer to another Why Racing Event that year or transfer their entry to another athlete. Deferrals or transfers do not carry over beyond one year. Note: This deferral or transfer only covers the race entry fee. USAT one day passes, processing fees and online registration fees will not be included in your credit. In order to defer or transfer your registration you will need to e-mail us at firstname.lastname@example.org with your Full Name, Race Venue, Race Distance and desired changes.
- You can defer or transfer your entry outside of 61 days from the event for no fee.
- You can defer or transfer your entry between 60 and 30 days of the event for a $10 fee (running only event) or $25 fee (multi-sport event).
- You can defer or transfer your entry within 29 days or less of the event for a $25 fee (running only event) or $50 fee (multi-sport event).
- Athletes wishing to defer or transfer to another race or participant, will be provided with a unique entry code and must re-register for the event. Athletes are not guaranteed registration if the race sells out before they attempt to enter.
- There is only one transfer or defer allowed per original registration.
- If transferring from a race with a higher entry fee to race with a lower entry fee, the athlete will receive no refund of the difference in the fees.
- If transferring from a race with a lower entry fee to race with a higher entry fee, the athlete will be required to pay the difference of these two race fees.
- Athletes who are not annual USAT members will be required to purchase a USAT single day membership for the event that they transfer into. USAT rules do not allow single day memberships to be transferred between events.
- You can change your distance within an event outside of 61 days from the event for no fee.
- You can change your distance within an event between 60 days or less of the event for a $10 fee.
Why Racing Events Inc.
1011 Broadway, Vancouver WA 98660
Call 360.574.7292 for more information
Packet Pickup Details
Note different Packet Pickup Locations and Times - We want to give an option for Vancouver and Portland athletes to make it easy for you to pick up your materials. Remember your ID!
Pick up Location and Times:
Friday, October 13th from 11am-6pm
Fleet Feet Sports Vancouver
16020 SE Mill Plain Blvd. #113
Vancouver, WA 98684
Saturday, October 14th from 1pm-5pm
Fleet Feet Sports PDX
2258 NW Raleigh Street
Portland, OR 97210
Please pick up your goody bags, bib #, and shirt at the Friday and 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 Friday or 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 on Friday or Saturday.
Training & Preparation
Girlfriend – how do you finish a Quarter and Half Marathon? You can run, jog, walk or crawl. We don’t care as long as you get there.
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:
- Fleet Feet Pdx (Formerly Fit Right NW) Run Training
- Clark County Running Club
- Vancouver Run, Grug & Chug Club
- Oregon Road Runners Club
Personal Training & Coaches
- Northwest Personal Training Call us at 360.574.7292. We offer various training programs and running clinics to help you get to the finish line.
- Ronald Homer – Running Coach
- Robby Halterman – Triathlon & Running Coach
- Cindy Shrum – USAT Triathlon Coach
- Remy Maguire – Endurance Sports and Nutrition Coach
- Kraig Erickson, AthleteWise Performance Coaching, Bend
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.
- 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/
- 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.
What to Wear: 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). Also notice we're using a Disposable Chip Timing piece within your racing Bib to more accurately track your pace and placement. Wear your Bib Number on the front of your shirt/jacket. And watch for the cameras en route and give us a big cheesy smile!
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!
Be a good Girlfriend: One of the best things you can do during the race to help others have an enjoyable experience is to offer lots of support and praise to the rest of the gals completing this event. So as you pass a gal, tell her how great she is doing. And as you're getting passed, tell the gal how strong she looks. Cheer each other on, it makes the time pass by quickly and empowers you and every gal on the course!
Sponsors & Exhibitors
Our athletes – triathletes, duathletes, runners, walkers, cyclists – are active, educated, middle to high income earners who are committed to their fitness while also supporting our community. They are loyal to brands that support their mission towards a healthy body, mind, spirit and world.
These athletes are strong consumers of:
- Health & Wellness services such as Massage, Physical Therapy, Chiropractic Care, Natural Medicine, Acupuncture, Personal Training and Coaching. They break it down and need you to build it back up again and keep them healthy, fit and strong.
- Bicycles – A Triathlete will often spend more money on their bike and accessories than they do on vital services!
- Running Shoes – Every runner/triathlete recognizes the importance of a good pair of shoes and once they connect and have success with your brand, they become die-hard, loyal customers and brand ambassadors by default.
- Active Gear & Clothing – Runners & Triathletes will spend a lot of money on tights, compression socks, waterproof clothing, running vests, water-proof jackets, hats, and gloves that make them more comfortable and able to endure the elements better. They also love shirts with fun, witty captions!
- Technical Gadgets – Runners & Triathletes are often technological geeks and love GPS systems and downloadable products that allow them to track and analyze their performances
- Energy Drinks, Bars & Jells – Competitive athletes require healthy, quick energy products and when they find the product that works for them, they rarely waiver and again become brand ambassadors and advocates.
- Fast, cool cars – Runners & Triathletes have a need for speed and it’s not limited to their bikes. They love cool, fast, sporty vehicles that allow them to get outdoors!
- Beer & Wine – Yes, serious athletes do enjoy drinking! Isn’t that why they train so hard?!
- Restaurants – They train hard & eat big to refuel. They are often foodies always looking for the next go-to restaurant.
- Financial Services – They are an educated, wealthy group and are smart enough to know they need to develop a plan for their financial future
Why Racing Events Inc., is the largest producers of Multi-Sport Events in the Northwest. We can provide you with the opportunity to gain brand recognition and loyalty of thousands of triathletes, runners, cyclists and walkers. We value businesses that provide high-quality products and relevant services which allow our athletes to thrive and to achieve their goals. We look for partnerships with companies which are creative and which help enhance our events and our athletes’ experiences.
We take our partnerships very seriously and recognize that both parties must benefit to assure a win:win arrangement. We offer a diverse range of sponsorship packages tailored to align seamlessly with your company’s marketing goals and provide a dynamic environment for delivering your corporate message and introducing your relevant products or services to this desirable target audience.
- Title, Presenting, Gold, Silver, Bronze & Copper Penny options – We can tailor a sponsorship package to work with your budget!
- Vendor Opportunities – Get face to face with our athletes and their family & friends and showcase your products and/or services
- Sponsorship Opportunities
- Logo and link placement on Website, Event Pages and Social media
- Recognition in email and direct athlete correspondence
- Logo and link placement on Website, Event Pages and Social media platforms
- Logo on event promotional fliers and posters
- Logo on event products – ie t-shirts, goody bags, water bottles
- Coupon/Promotional material in goody bags or online virtual goody bags
- Company banners posted at events
- Sponsor recognition during race announcements
For information on vendor opportunities at specific events and sponsorship opportunities for Why Racing Events Inc. please contact us at email@example.com or complete the information below.
We’re always happy to discuss the possibilities of creating a win/win partnership with you!
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 register at:
Girlfriends Run for a Cure Volunteer Sign Up.
Volunteer assignments and fundraising capacity is first come, first serve. Please email firstname.lastname@example.org 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!
Check out the AWESOME SWAG we had for the 10th Anniversary Girlfriends Run for a Cure! We like to spoil our girlfriends!
Here's a glimpse at the 2016 Girlfriends Finishers' Shirts...long sleeve and perfect for a fall run!
Check out the 2 for 1 Medal and Necklace our 2016 Girlfriends received when they crossed the finish line!
Check out the cool 2016 Girlfriends Visor our Girlfriends received to help keep the rain and sun out of their eyes!
And if that's not enough, 2016 Girlfriends received these awesome and inspirational Girlfriends Arm Sleeves. They will keep you warm when you're not quite ready to wear a jacket or long sleeve and they are so inspiring, they will motivate you to go longer and faster!
Time: 9:00am sharp - Please show up at 8:30 at the latest to get organized and ensure we start on time.