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“I run…to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.”


Heart of the Valley Running News

Summer 2017 - The Second Edition -

Contents

A Message from the Club President
There is nothing better than an endless summer. Hanging out with friends, having longer days and hopefully, enjoying some not too hot weather. One of the best parts is getting out to explore the local area. Being on the run can get you to see some outstanding sights and views, whether it be in your own home town, in a neighboring state or on the opposite coast. Below are a few of my favorite views from across the country.
 
Happy Summer. Happy Running. Go Explore.
 
- John Paul Bigouette-
HOTV President
Chip Ross Park. Corvallis, OR
Redwood Forest. Crescent City, CA
Red Rocks Trail. Denver, CO
Hystad Rock. Cannon Beach, OR.
Mount Washington Road Race. North Conway, NH.
Member Spotlight: Erin Zabroski
Erin is one of the many powerful women who run with HOTV. She's an active member in the community and an inspiration to many. This month, I asked her some questions about running and life. Enjoy getting to know a little bit more about her.
(Erin at the start of the 2016 Silver Falls 50k)

How long have you been running?

I jogged sporadically in high school and college and throughout young adulthood. I never took it seriously or did any systematic training until after 2010. I had plans to walk the Fall Festival 5K with a friend and when we started, she asked if I wanted to try running some of it. My initial response was "No! Are you kidding? I haven't run in over 5 years!" But I agreed to give it a go, and while it was slow and difficult, there was something about that exertion that just felt really, REALLY good. I was hooked.
(Editor note: We all remember that feeling, Erin.)
 

How did you find HOTV?

"One of my friends had done the CHM training group and from there had found the Thursday Social run. She encouraged me to go. At first I didn't want to, partly because I thought I would be too slow, and also because I valued running largely for the time to myself it afforded. I didn't want to give that up. But I finally did go one Thursday, and was pleasantly surprised by how much fun it was to run with other people. I was able to maintain a pace that would have seemed very painful by myself. I still remember who I ran with that first social run, and a few of them have become close friends.
 

What's your favorite local race?

My favorite local race is McDonald forest 15K. It's challenging, but not exhausting. It's never hot! The shirt is great. It's well organized. It's on familiar and much loved trails, and it benefits local track and cross country teams!

But if I could only run one race for the rest of my life, it would have to be Wild Rogue Relay. It's about 220 miles with over 20,000 feet elevation gain, split between 12 runners running 3 legs each over about 30 hours. It's not easy,but I've done it 5 years in a row and look forward to it every year! It's one of those rare experiences in life that can temporarily free of you of every day demands and distractions and allow you to really feel like yourself! I love it! I have the best time with my teammates, and I hope I can continue to do it for many more years.


2016 Wild Rogue Relay team "HOTbeaVs"
 

What's your favorite race distance? 

The marathon or 50K. I really enjoy the longer distances because they allow time to settle into a comfortable pace. I usually enjoy most of those longer races but have about 20-30 minutes of suffering in there. Honestly though, that is about the same amount of suffering I do in a 5K, so when I look at the ratio of suffering to enjoyment, the longer races win!
 

If you had a free day, how would you spend it?

I just had a free day. I ran, went to Yoga on Tap, read, took a nap, caught up on laundry and went out for tacos!
 

What do you like to do outside of running?

I'm a single mother of two boys and I work full time, so there isn't a lot of time for anything else. When there is, I love to read. I also enjoy hiking or biking. Anything outdoors really. I also enjoy cooking, but I dislike shopping and cleaning, and both of those things seem to go along with cooking so I don't do as much of it as I would like.
 

Do you have any favorite gear?  

I'm not really a gear aficionado. That is a big part of the appeal of running, it doesn't require much. I have grown fond of my Garmin. I forget which model I have but it has a heart rate monitor and I do use that feature quite a bit.
 

What does running bring to your life?

Running is my favorite form of exercise. Running is how I make time to stay connected with old friends and meet new ones. Running is my alone time. Running is how I get outside in all seasons. Running clears my mind of clutter and brings perspective like nothing else.
 

How has it changed you?

I definitely prioritize physical health more than I did before I started running. I'm more inclined to get to bed at a reasonable time or make healthy food choices. I would also say it has made me calmer, more patient. I'm not sure why. But I do know that when I had a procedure done and couldn't run for 6 weeks a few years ago, it was a difficult time, for me and the kids. They were both very happy when I got the green light to run again.
 

Any good books you're reading right now?

I just started Bel Canto and I'm enjoying it very much. I am also re-reading Whole Earth Discipline.
 

Do you have any advice for new runners?

What I wish someone had told me when I started was not to judge a run by the first mile. For a long time I thought I hated running because it always felt so terrible at the beginning. I always thought "If this is horrible, imagine how awful 5 miles would be." It took me years of experience to realize that running is not just a linear progression of increasing pain.

In my experience, the first two miles of a run are the worst part. I still sometimes start out feeling like I have never run before in my life, but I'm usually fine by mile 3 or 4. Learning to push past the initial discomfort is the hardest part. I feel like it was much easier to go from being able to run 3 miles to being able to run a 50k than it was to go from being a non-runner to being able to run 3 miles.
Race Report: Gorgeous Relay
The "Real Runners of Orange County" took on the Gorgeous Relay this year. The team included Bonnie Thorn, Jennifer Bohannon, Julia Burco, Lara Gamelin, Liz Harbert (team captain) and Judi Saam.
Bonnie reported that the event was exactly as advertised. Gorgeous! "We had wine tastings along the way, beautiful views and a kicked back attitude.  There were, no clipboards or stopwatches, just lots of laughs (oh and a bit of running). The volunteers kept us pointed in the right direction and were all happy to be out on such a lovely day. I highly recommend for the group that is just out to have fun." 
Recipes of the Month
Enjoy a couple more stellar recipes from Rebecca. This month features seasonal produce as the centerpiece for a couple of healthy (and tasty) dishes. I highly encourage you to stroll through the farmer's market or take a visit to a local farm to find fresh fruits and veggies that are grown right here in the valley.

For more foodie inspiration, check out Rebecca's blog: Eggplant and Olive
Instagram: @rebecca_fallihee

Tomatoes, Basil + Peaches, serves 4-6


This is the simplest of summer salads and can be thrown together in a flash. It’s great as a side but I also love it served over a couple slices of thick, rustic, toasted bread. For best flavors, I highly recommend making this with the extra juicy and picked-ripe local tomatoes and peaches.

2 peaches, thinly sliced
4 large juicy tomatoes, sliced
a small handful of basil leaves, finely diced
a couple pinches of salt and ground black pepper
2 Tbs. extra virgin olive oil
2 Tbs. balsamic vinegar

Combine the sliced peaches and tomatoes with the basil in a large bowl.
Measure in the balsamic and olive oil, and then salt and pepper to taste.
Stir gently to combine and then serve as is, or atop toasted, crusty bread.

Summer Garden Quinoa Salad, serves 4-6


This side dish grain salad was schemed up by a few local high school students while working in their school garden. They had been running a small CSA program and cooking a simple recipe for their customers each week, and at the end of the season, we harvested what was available and pulled some of the last ingredients on hand out of the garden pantry to create this colorful salad.

Essentially, use the recipe as inspiration and use what you have available, but opt for a variety of colors, flavors, and textures for best results. Doing so will not only be delicious and beautiful, but will provide a blend of phytonutrients with antioxidant benefits.

1 cup quinoa
2 cups water
Extra virgin olive oil
2 small leeks or a medium onion, thinly sliced
1 pound green beans, sliced into 1-inch pieces
1 small zucchini, chopped into 1-inch pieces
1 cup ground cherries
1 cup cherry tomatoes, sliced in half
½ cup raisins
½ cup toasted hazelnuts, coarsely chopped

Dressing: 2 teaspoons Dijon or whole-grain mustard 2 teaspoons honey juice from ½ a large lemon 2 tablespoons apple cider vinegar 2 tablespoons extra virgin olive oil salt and ground black pepper

Place the quinoa and water in a small saucepan. Bring to a boil, reduce the heat to low, and then cover. Cook for 15-20 minutes until the water is absorbed, and then set aside to cool. In a large sauté pan over medium-high heat, add a splash of olive oil, a generous pinch of salt, and the leeks, Cook, stirring regularly until they are golden and crispy, about 5-7 minutes. Then, stir in the summer squash. Cook for a few more minutes and add in the green beans. Cook just a bit longer, until the beans brighten and lose their raw bite and the squash softens. Turn the cooked vegetables out into a large bowl and stir in the ground cherries, tomatoes, raisins, hazelnuts, and cooked quinoa.

Make the dressing by whisking together the mustard and honey. Add the lemon juice, vinegar, and oil, and whisk for about 30 seconds. Add salt and pepper according to taste. Pour the dressing over the salad ingredients and stir until everything is well mixed.
Running Haikus
Here at the HOTV Headquarters, we are not shy to publish your work. Enjoy a couple of haikus from a member of the club who chooses to be called "The Ghost Runner". Have an idea about who it might be? Send an email to hotvrunnews@gmail.com and be entered into a drawing to win a gift card to Five Star Sports.
 
BodyGlide doesn't
Let me hide from the chafing
I am a runner


* * * * * * * * * * * * * * * * * * * * *

[Mouth breathing] [breathing]
[Mouth breathing] [mouth breathing] [deep
Breath] I gotta walk
 A Note from the Editor
Do you have an idea for the newsletter? A story to share? A race report or recipes you would like to share with the club? Poem? A good joke? Photos of a beautiful run? We are still in the beginning stages of the newsletter and are open to all ideas. 

If you have something to share or would like to nominate a runner for the "member spotlight" piece, please email me at hotvrunnews@gmail.com.

Enjoy these sunny August days. Soon enough we'll be sporting headlamps, tights and reflective gear for our runs again.
 
Join us for a run
Social run every Thursday night @ 6 p.m. (photo: Five Star Sports)

Monday

6 p.m.
"Motivation Monday" or "Recovery Run Monday"
Meet at the Fairgrounds entrance to the Midge Cramer Path. (map)
Group run. All paces welcome. Distance varies but typically we run for an hour or so. 4-8miles depending on group's interests. Some paved path. Some trail. Some hills. Once the weather turns a bit wet we stay to the paved path (mostly).
Always keep an eye on the Facebook group for day of announcements. While this workout does have some regulars, it doesn't have a main contact person.
 


Tuesday

5:30 – 6:45 a.m.
"Track Tuesday" (early bird)
Meet at Corvallis High School track (map)

6 p.m.
"Track Tuesday" (night owl)
Meet at Corvallis High School track (map)
All paces welcome.
Warm ups. Various speed workouts. And a totally optional but totally worth it (kinda) post run workout. Abs by Abby. 
Check Facebook group for day of posts. Sometimes location changes due to high school activities. Contact is Matt Soicher.
 


Wednesday

¯\_(ツ)_/¯
Carb-load Wednesday?
 


Thursday

5:45 – 7 a.m.
"Group run"
Meet at SW 53rd and SW Reservoir Road (Fairground Parking Lot)
Paces usually 9:15/mile and up. All are welcome.
​Check Facebook group for posts the evening before, for general variations in planned route.

6 p.m.
"Social run"
Meet at Five Star Sports. (map)
Social run, 3-6 miles. All abilities welcome! Nobody runs alone. Join us for a beer and food after the run.
Check Facebook group for day-of posts of which route we will run and where we are meeting afterwards. 
 


Friday

¯\_(ツ)_/¯
 


Saturday

There are various group runs that happen on Saturday mornings. Some are on trails. Some are around town. Once again, check the Facebook page for opportunities to meet with friends or find some new running pals. 
 


Sunday

How about a trail run?
Want some company on a Sunday run?
Check out the HOTV Facebook group for possible runs posted by HOTV members.
Want to plan a run? Post on the Facebook page and you might find some company. 

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