Girlfriends Run for a Cure Half Marathon, 10K & 5K
Event Details 10/14/2018 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 $500,000 over the last 11 years!
The 12th Annual Girlfriends Run for a Cure offers a Half Marathon (13.1 miles), 10K & 5K 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 walking and running event is designed specifically for women including awesome women’s technical shirts, cool medals, chocolate, treats, 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.
Warehouse 23/Vancouver Waterfront Landing
100 Columbia St #102
Vancouver, WA 98660
Parking is FREE in downtown Vancouver on the weekends. To avoid any parking delays, park on the roads a few blocks away from the Start/Finish and walk in to warm-up.
Map & Directions
Post-event Girly Perks & Festivities - 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! 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 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
2014- Susan Woltman 46:45.0
2012- Susan Loken 1:22:41
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 5K at approximately 10:30, the 10K at 11:00 and the Half Marathon at approx 11:30
- Awards for the Top Overall Three Champions and Masters Champion for the Half Marathon, 10K & 5K events
- Awards for Top 3 Women for the Half, 10K & 5K 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 four different beneficiaries: Pink Lemonade Project, Susan G. Komen for the Cure - Oregon & SW Washington, Kearney Breast Center 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 for Children's Center!
Time: Approximately 12:15pm
Details: At 12:15 on race day, kids will complete 1.1 miles together along the Columbia River Waterfront Trail away from vehicles. They will receive a medal as they cross the same finish line as their mom/grandma/aunt and feel amazing knowing they’re doing their part to help out too!
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 10K
- Marine Park Area - for Half Marathoners only
- Fort Vancouver Area - for all runners/walkers
- 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 a Pink Brigade Guy or the Glam Gals? The Pink Brigade Guys is a group of 50 guys and the Glam Gals, 50 gals, who will receive a complimentary registration and have each agreed to raise $500 or more for the Pink Lemonade Project and will either run or walk the event with the Girlfriends or agree to be a VIP Volunteer. Collectively, they raised over $50,000 last year! Email email@example.com if you are interested.
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 & Accommodations
There is so much to do in our beautiful city of Vancouver WA. Make it a full weekend and enjoy so much of what our city and the surrounding area has to offer. 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 & Suites DT|
|Rate||$84.00 /2 Double Beds - $101.00 /2 Queen Beds|
|Hotel Release Date||Sunday, September 30, 2018|
|Booking Code||Girlfrients Run for a Cure|
|Booking Informaion||(360) 696- 0411 OR https://www.choicehotels.com/reservations/groups/GB36H4|
|Address||401 E 13th St, Vancouver WA 98660 Only .9 Miles from the Start/Finish Line.|
|Hotel Release Date||Thursday, September 13, 2018|
|Booking Informaion||Please note, the entire URL must be copied and pasted for it to work properly.|
|Address||12712 SE 2nd Circle Vancouver, WA 98684 Only 7.8 Miles from the Start/Finish Line.|
|Rate||10% Off going rate|
|Hotel Release Date||Sunday, September 30, 2018|
|Booking Code||Girlfriends Run for a Cure|
|Booking Informaion||: https://secure3.hilton.com/en_US/hw/reservation/book.htm?inputModule=HOTEL&ctyhocn=VANWAHW&spec_plan=CHWGRC&arrival=20181014&departure=20181015&cid=OM,WW,HILTONLINK,EN,DirectLink&fromId=HILTONLINKDIRECT|
|Address||701 SE Columbia Shores Blvd, Vancouver WA, 98661 Only 1.3 Miles from the Start/Finish Line.|
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!
- Warehouse 23 - The location of our Start/Finish area and the host of our Post-event Brunch. Let's show Mark and his crew some love to thank them for supporting Girlfriends!
- Beaches - One of our aid stations with fabulous views of the Columbia River
- Main Event – Owned by some very fun, cool guys who are also part of our Pink Brigade!
- The Rock Wood Fire Pizza
- Little Italy
We believe this is one of the prettiest courses in the Northwest! We've designed the Half Marathon (13.1 mile), 10K & 5K 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 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 into the race at the bottom of Fort Vancouver, 10K athletes will turn around a little sooner than the Half Marathoners. The next split is at about 4 miles at Beaches restaurant, the 10K athletes will stay along the waterfront for a quick out and back and the Half Marathoners will head through the parking lot towards Wintler Park and back. Go the correct way based on how you have registered.
The 5K athletes will do a flat and fast out and back along the beautiful Columbia River waterfront trail.
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.
Click here to view the Online 5K Route.
Click here to view Online Half Marathon Route
Click here to download the Garmin Half Marathon Course map.
Here's some more footage of how much fun we have at Girlfriends...
Cost, Registration & Packet Pickup
To register for multiple WHY Racing Events and save $$ please follow this link! Please note, if registering for MULTISPORT (Triathlon, Duathlon or Aquabike) events a USAT membership is REQUIRED if you have any questions or concerns please contact Lilian at firstname.lastname@example.org
GIRLFRIENDS RUN FOR A CURE FEES
By Dec 31
Jan 1 – April 30
May 1- Oct 11
KIDS MINI MARATHON
16 and under
PINK BRIGADE GUY
Agree to raise or donate $500
Shirts guaranteed only to those participants that have registered a month before race day. Quantities/sizes limited for those registering after that date. There will be no post-race shirt orders.
- Technical Women's shirt
- Finisher's Medal/Necklace
- Post-event brunch and drink hosted at Warehouse 23!
- Post-event festivities & expo
- Sense of accomplishment – Feels so good!
- Giving back to the Community - Priceless!
A great price for a fun event, technical shirt, medal, music, food & so much more! Plus you'll feel great knowing that your entry in this event has raised over $500,000!
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. 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 TRANSFER 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.
SPECIAL NOTE: Do you know why you should never transfer a race bib to a friend or family member without letting the Race Director know? First, if anything happens, we would be contacting YOUR Emergency Contact and reviewing YOUR Special Medical Needs and not theirs. That's a major safety concern. Secondly, let's say 60 year Sally gives her 20 year old son Biff her race bib because she's not able to race. Seems harmless right?! Not so much. When Biff clocks a 5 minute mile using his Mom's bib it looks like Sally rocked it at 60 years old and knocks Bertha, 62 year old Grandma, out of her legitimate first place age group finish. That's not fair to Bertha who worked so hard to win her age group. Now Bertha is wondering who the heck Sally is not understanding that it was actually Biff who beat her! Ok, so the message is don't be BIFF! This goes on all the time and the only way to correct it is for all of you to understand the importance and police it. If you know someone is giving away their bib, be sure to remind them to let the Race Director know! Often the athlete doesn't fully understand how much this can impact safety and negatively affect everyone's results and just needs to be educated in a friendly manner. Thanks all!
Call 360.574.7292 for more information
Packet Pickup Details
Registration package pick up location changes so pay attention to times and days listed below. If you unable to pickup at any of the times listed below, please email us at email@example.com to make other arrangements.
Fleet Feet Vancouver SATURDAY OCTOBER 13th 10am to 6pm
Fleet Feet Vancouver, 16020 SE Mill Plain Blvd #113, Vancouver WA 98684
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 Run Training
- Clark County Running Club
- Vancouver Run, Grug & Chug Club
- Oregon Road Runners Club
- Eastwind Running and Endurance
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.
- Robby Halterman – Triathlon & Running Coach
- Cindy Shrum – USAT Triathlon Coach
- Remy Maguire – Endurance Sports and Nutrition Coach
- Kraig Erickson, AthleteWise Performance Coaching, Bend
- Molly McGarry, Ironman Certified Coach
- Rogue TRI Performance
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 firstname.lastname@example.org 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 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!
Keep your eyes open for the 2018 SWAG! We like to spoil our girlfriends!
Follow the link below and use the code: R-WHYRACING
Your discount is 60% off wetsuits, and 55% off select boards
XTERRA SUP PADDLE BOARD
Follow the link below and use the code: R-WHYRACING
Your discount is 60% off wetsuits, and 55% off select boards
Here's was the prior 2017 SWAG...
The 2017 Medal/Wine Opener was pretty cool!
All 2017 Girlfriends received this awesome bag for their phone, keys, ID etc while you run, walk, cycle...Kinda like a Fanny Pack but WAY cooler!
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.