Three Rivers Running Club

“Off the Beaten Path” July 4th 5K Upcoming Races 5/31 Dam to Dam Half Marathon -Des Moines 6/1 Minneapolis Marathon and Half Marathon. -Minneapolis 6/14 Marathon to Marathon Full/Half Marathon, 5k -Storm Lake 6/28 Fly Like and Eagle 5K -Eagle Grove 7/4 Off the Beaten Path 5k -Humboldt

MAY 2014 TRRC

More details are now available about the ―Off the Beaten Path 5k Run and Family Stroll that will be taking place on July 4th of 2014.

The Cities of Humboldt and Dakota City have approved the 5k Route that will start and finish on Sumner Avenue. Sumner Avenue will be in its full Fourth of July regalia lined with flags on both sides of the street. The route will begin near Bicknell Park running east up Sumner Ave-nue to the Gotch Trail. The route will go north on the Gotch Trail to the point where it inter-sects with the Three Rivers Trail near Highway 3. Runners will continue east on the Three Rivers Tail into Dakota City. The route will then turn south at the Dakota City shelter house on 5th Street N. For the final stretch of the race, runner will turn to the west at Sumner Avenue and con-tinue to the finish in front of the Arts Council.

This route should be a new experience for Humboldt area runners and will incorporate both Humboldt and Dakota City, both Gotch

and Three Rivers Trails, and both main streets of the two cities. It should be a race to remember.

Age division awards will be given for both male and female finishers as well as overall awards for top male and female finishers. Cost is $15 in advance and $20 after June 26th. Paper registra-tion can be picked up at the Rec Department in Humboldt. Online registration is available at the club website www.threeriversrunningclub.org or at

http://getmeregistered.com/OffTheBeatenPath

Volunteers are needed for this race. If you can help out please contact Greg Wickett at 3rivers-runningclub@gmail.com. If you are running, but know of someone that can help out, please relate that information as well.

A Map of the “Off the Beaten Path 5k” can be seen below.

TRRC

Hills?? Pilot Knob Trail Race I am hesitant about even writing about this particular race as one of the things that makes it so spe-cial is that it seems that this is maybe the best race that no one knows about. However, this race was so much fun, I can’t help but share the experience.

The Pilot Knob Trail Race just outside of Forest City, Iowa is a very unique experience. It is a 15k race which is unique itself, but when you add in one of the most challenging courses, it becomes something truly special. The course is run at Pilot Knob State Park just east of Forest City. It winds its way through the forest, around lakes, over small stone bridges and up and down hills. Let me rephrase that...HILLS!!! Over the 15k course there is roughly 2,100 feet of climb. That is roughly the equivalent of climb-ing to the top of the Empire State Building...twice. Twice during he race runners ascend ―Pilot Knob‖, the second highest point in the sate of Iowa at 1,450 feet. For us Iowa ―flatlanders‖ this course was very challenging.

That being said, it was a really fun way to spend a beautiful spring morning in early May. Allison Orr a TRRC member ran the race with her husband Dave and 12 year old son Quentin. She commented, ― I loved being on the trails, the variety of the ter-rain– up hills, around ponds and

wetlands. There was a lot to see, wildlife– I ran by three deer at mile seven, there was a Canada goose sitting on a nest by the pond near the campground. There were also a lot of wildflow-ers starting to bloom. The course was challenging and the hills were tough.‖ There were 48 finishers in this years race, so it is a very small field of runners. There were com-petitors of all levels as the winner ran a time of 1:06 and the last finishers were around the 2:30 mark. The field is made up of runners of all levels. There is something else though, that is what makes this race truly unique. It is difficult to describe, but the real strength of this race is the relaxed and supportive atmos-phere of the race organizers and runners themselves. The pre-race and post-race atmosphere has the feeling of a family picnic. No one is concerned with hard-core com-petition. It is like a group of friends is just hanging out in a beautiful setting. ―The atmosphere is very laid back and positive‖, Orr com-mented, ―There were not a huge number of runners, so it was not crowded on the trails, which I enjoyed. It was just me and the very loud chorus of frogs and toads cheering me on.‖ The differences between this race and others do not end there. They give out age division awards

to the top two finishers for men and women, but what they give you is unique. It is...a rock. That’s right, winners get a rock tied with twine and a small tag that says that you won. It seems to be the perfect award for such a unique race. One of the best differences that this race has to offer is the price. It is $12 in advance and $15 on race day. For that price you get a nice t-shirt, a grilled lunch and an enjoyable experi-ence that you are sure to never forget. This is a race that you should definitely give a try, but don’t tell too many people. Lets try and keep this one our little secret.

TRRC member Ryan Bowman is pictured above with his age divi-sion award for the Pilot Knob Trail Race...a rock.

The Unique “Ups and Downs” of the Pilot Knob 15k Trail Race in Forest City, Iowa

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TRRC Website– www.threeriversrunningclub.org TRRC Email– 3riversrunningclub@gmail.com

Running Book of the Month “Going Long” David Willey

By– Dave Ersland

There is one run I think every runner from Iowa should partici-pate in at least once, The Quad-Cities Bix 7. The 40th Annual Bix 7 will be held July 26, 2014 in Davenport, Iowa.

Over 20,000 runners participate in the annual 7 mile run. The lst place men and women finish-ers each receive $12,500. This is why they get some of the best long distance runners in the world. There are 5 year age brackets from 15 to 80. The top 5 in each bracket receives an award.

Before the start of the race, a name is drawn and that person is given the opportunity to try and finish before the overall winner. That person is given a 2-3 mile head start. If the person beats the overall winner to the finish

line, he or she wins $2,500.

The 7 mile run is an out and back run and begins with a chal-lenging, 3rd of a mile, ―steep‖ hill. Runners wear a color group bib (based on their estimated finishing time) for positioning at the starting line.

There is also a 2 mile Quick Bix and a Jr. Bix for kids 12 and younger.

They have a large post-race party and a Dixieland Jazz Festival to celebrate the life of jazz player, Bix Beiderbecke, a Davenport native.

This is one run you won’t for-get!

The Bix 7- Davenport, Iowa

The Bix 7 takes place on Saturday, July 26 at 8 AM in Davenport

For more than 40 years, Runner’s World magazine has been the world’s leading authority on running—bringing its readers the latest running advice and some of the most compelling sports narratives ever told. From inspirational stories such as "A Second Life"(the story of Matt Long, the FDNY firefighter who learned to run again after a critical injury) to analytical essays such as "White Men Can’t Run" (a look at what puts African runners at the front of the pack), the magazine captivates its readers every month.

Now, for the first time, the editors of Runner’s World have gathered these and other powerful tales to give readers a collection of writing that is impossible to put down.

With more than 40 gripping stories, Going Long transcends the sport of running to reach anyone with an appetite for drama, inspiration, and a glimpse into the human condi-tion

TRRC ...The Finish Line

Wildcats ON TO STATE!

The Humboldt Wildcats Boys and Girls Track and Field teams will be sending a large contingent of competi-tors to the State Track Meet in Des Moines. The meet is held on the legen-dary “Blue Oval” at Drake Stadium. The meet will take place from Thurs-day, May 22 to Saturday, May 24.

State Qualifiers Thursday, May 22nd 3:20 PM Girls' 3,000 Run -Sam Larson 4:50 PM Girls' 4 x 800 Relay -Brittney Nilles, April Jones, Beth Duffield, Maddie Kampen 6:20 PM Girls 200 Dash (Prelims) -Beth Duffield 7:00 PM Girls' 400 Dash -Beth Duffield

Friday, May 23rd 2:40 PM Girls' Distance Medley -Caitlyn Wadsley, Maggie Duffield, Maddie Kampen, Sam Larson 3:40 PM Girls' 400 hurdles -Brittney Nilles 4:30 PM Boys' Shot Put (Prelim) -Brady Ross 5:20 PM Girls' 100 hurdles (Prelim) -Maggy Duffield 5:40 PM Boys'' Distance Medley -Tony Nielsen, Jordan Edwards, Reed Burres, Brayden Collins

Saturday, May 24th 9:50 AM Girls' 800 Run -Maddie Kampen 2:15 PM Girls' 1500 Run -Sam Larson

Warm weather is finally here! Here are some tips to keep you “running cool”throughour the

warm summer months.

Ease Into the Heat

Do a slow, two- to three-mile walk or very easy run at the hottest part of the day two times per week for

three or four weeks to acclimate to the heat.

Have a Hydration Plan

Know where your water stops are, either by plotting your runs in areas that have water fountains or by

stashing bottles at strategic points along your route

ahead of time. might put out jugs, so you can share.

Cross-train Indoors Build your cardio base while taking a break from

the heat and humidity by swapping an outdoor bike

ride for an inside.

Don't Just Drink the Water A combo run/swim workout is perfect on hot days.

Dive into the cool, clear waters of the nearby la-goon, swim for 15 to 30 minutes, get out,

and run back. You can do this duathlon anywhere

there's a body of water, or even a local pool