Foot Care - Avia Avi-Bolt + "The Recovery Sock"

For those of you concerned from the picture above that I am now adopting the fashion stance of a combination of Raggedy-Andy and the NBA, this is not the case. I've simply been taking care of my feet and legs more lately.

FIRST, my new Avi-Bolt II racing flats (pictured above) arrived yesterday. Avia continues its lightweight Bolt series with the Avi-Bolt II. Shown here in Black/Yellow Glow-Chrome Silver, this shoe features a synthetic/textile mesh upper, quick lace system, 3M Scotchlite reflective material, Ortholite insole, Dura-Ryd midsole, and a Cantilever outsole with forefoot and heel Dura-Stryk high abrasion rubber. The upper’s neon yellow mesh surrounds the foot for breathability.

And I must say, with a last name like Greenfield, I'm not complaining about the color.

And I'm now wearing a compression garment called "The Recovery Sock" (pictured above). This sock is not simply a graduated compression sock, but a totally new concept of health for your feet. It is the result of studies and research conducted in the medical field as well as in the world of sports.

These compression socks incorporate a Patented Graduated Compression design that enhances and stimulates circulation in the lower leg - making it a superior sock. Recovery Sock's Running and Recovery Socks can help anyone looking for a boost in athletic performance!

Compression is not a new technology; it has been used for years in medical patients with venous and arterial insufficiency. However, the application of this technology to athletics is relatively new. There is clear evidence to support compression use in promoting recovery. Using compression socks after a race or hard workout provide a substantial benefit. These garments will help to avoid venous stasis (blood pooling in the legs) and swelling.

Compression is particularly helpful in depended areas of the body, such as the feet and lower legs where gravity has a greater effect on blood return. Improved blood flow after a workout results in enhanced nutrient delivery and removal of waste products to and from muscles. This creates a situation optimal for muscle repair, reduced stiffness and heaviness in the legs and possibly less soreness. Several studies have demonstrated that post exercise blood lactate levels were lower with compression sock use both during and after exercise.

Other studies have demonstrated that compression socks do create a major fluid shift in the body. Compression garments are believed to improve venous blood return to the heart and allow for better cardiac output (flow of oxygenated blood from the heart) thereby aiding oxygen delivery to working muscles and increased endurance.

Since I'm on my feet quite a bit, I'm now wearing these socks on a daily basis - unless of course I have to take a trip to the mall or grocery store - in which case I either put on pants or big boy socks.

Next race: Grand Columbian Triathlon (or possibly Spokane Triathlon)

Portland Triathlon Race Report

With a downtown swim in the tasty Williamette river, three 14K bike loops through downtown Portland and two 5K run loops, the Portland Triathlon is a true urban triathlon. After a 4th place finish and satisfyingly tough competition last year, I decided to return this year to try for a better result.

Frankly, I enjoy this race quite a bit. Since there are multiple wave starts, an Olympic and Sprint distance triathlon, and a few other simultaneous events (such as a 5K run), the course turns into a complete cluster of competitors. I'm not just a fan of alliteration, but also the challenge of migrating through a crowd of triathletes, so I get a kick out of this. The race seems to go by incredibly quick with all the required dodging and weaving. If you're a fast cyclist prepping for this race, I recommend you practice shouting "ON YOUR LEFT" while riding at functional threshold power for 1 hour.

I started the swim in the second wave, as an in-the-water swim start off the dock - straight down the slightly polluted river and back. Within 10 minutes, I was swimming through the first wave - elbowing and shoving my way through while trying to to get kicked in the face or lose my goggles. I was also making an attempt to drink as little of the suspiciously flavored river as possible.

From what I could tell, 3 athletes came out of the water ahead of me. I opted to simply run in my wetsuit up the long, winding dock to transition rather than sit down and take off my wetsuit on the dock like last year.

Turns out that after comparing last year's transition times, it is about 20 seconds faster to just sit down and take your wetsuit off on the dock.

The Portland triathlon bike is interesting. It is a "surge and recover" style ride - with steep, quick climbs that load your legs with lactate, followed by sharp descending corners during which pedaling hard is impossible. Paired with a few hundred competitors riding the course and the fact that I completely removed my rear brakes 15 minutes prior to the race (my apologies to any USAT officials reading this report, but it was a necessary tech issue) - and this bike ride was quite a thriller.

I came off the bike in 3rd place, behind a couple triathletes against whom I'm never raced (Jeff Helmer & Zach Winter), but really not knowing my placing overall, since it's pretty hard to tell with all the other events and waves taking place.

My run felt fantastic, and I covered the 10K in 38 minutes and change for a total time of 2:08. This is a relatively slow time for an Olympic distance triathlon, but the bike course is anything but fast. Nobody passed me on the run, so I ended up 3rd overall for the Portland Triathlon, and 1st place division.

This was enough to get me 40 bucks, a bottle of champagne, and a cool engraved rock. Talk about a nice payday.

Kudos to race director Jeff Henderson for putting on a great event, that actually is a true "green" triathlon with all the works: bamboo t-shirts, recyclable plates, carbon credit buy-offs, and much more.

Interestingly, even though I gave it my all *during* the race, I was completely recovered with a matter of minutes. This is the best I've ever felt after a hard Olympic effort - which suggests my Kona Ironman endurance build-up is paying off - moments after the race, I felt as if I could have easily completed the entire course again, despite a 100% effort. Instead, I polished off the bottle of champagne and romanced my wife in Hood River.

Thanks to all my nutrition sponsors for making this type of lightning-speed recovery a reality, and to all my gear sponsors for making fast racing possible.

Next stop: Grand Columbian Half Ironman on September 18. Stay tuned!

Key Nutrition Used In This Race (leave comments below if you have "usage" questions):

Pre-Race: Ancient Minerals Topical Magnesium Oil, Scape Sunblock, Enerprime,delta-E, Millennium Sports Carnage, Millennium Sports Cordygen VO2, Sweet Potatoes, nuun

During Race: GU Electrolyte Brew

Post-Race: Wicked Fast Recoverease, Ancient Minerals Topical Magnesium Oil, Mt. Capra Solar Synergy, Mt. Capra Double Bonded Protein, Bioletics Amino Acids

Key Gear Used In This Race (leave comment below if you have questions)

Wetsuit: Blue Seventy Helix

Goggles: Blue Seventy Carbon

Sunglasses: Zeal Optics "Slingshots"

Bike: Specialized Transition Elite

Wheels: Gray 9.0 Clinchers

Helmet: Specialized TT Helmet

Cycling Shoes: Specialized TriVent

Running Shoes: Avia Avi-Bolts

Tri-Fusion 5K Race Series

Wednesday night speedwork...for those of you in the Spokane area, try and hit at least one of the Tri-Fusion Triathlon's Club Wednesday night 5K race series - best $5 you'll ever spend. Here I am rounding a corner...

And of course, the boys "participated"...

How is Kona training going?

Day 1 of Kona training: tennis match, cycling intervals & pg 8 of http://www.thestrongtriathlete.com

Day 2 of Kona training: nada

Day 3 of Kona training: 14 mile run, 1.5K open water swim, and a 5K race

Day 4...begin the Bioletics testing!

Coeur D' Alene Triathlon Race Report

The CDA Scenic Challenge is one of the biggest Olympic distance triathlons in the Northwest, and gets a pretty good crowd of competitive athletes - so whenever I show up I know that it's going to be a "world o' pain" for a couple hours.

The 2010 event promised to be no different. But in the days leading up to the race, I was a bit nervous that my legs were not recovering from the Troika Half Ironman six days earlier. So I began using cold water treatments, compression tights and doubled up on Recoverease (http://www.pacificfit.net/supplements.php#recoverease) to speed up healing. When I crawled out of bed at 4:30am Saturday morning to leave for the race, I still had no clue if my legs were going to be able to race, and gave some serious thought to sleeping in and having banana waffles instead of racing.

But my pride won out over the banana waffles.

Halfway down the highway to Coeur D' Alene, while munching on a honey-soaked baked potato from our garden, I realized that I left my bike shoes at home. After scrambling back home to get my shoes, I broke several Washington and Idaho state traffic laws to arrive at the city park with enough time to set-up transition. Heck, I figured at that time in the morning the 25mph school zones aren't too busy anyways.

I used all the same gear and nutrition for this race as my Half Ironman events like Troika (see last week's post), with the exception that as is my practice for Olympic distance racing, I simply take in 300 calories of GU Electrolyte Brew mixed in 16 ounces of water for the first half of the bike - and really don't touch anything else in the way of calories or hydration the rest of the race (other than water to dump on my head).

Also, I was trying out the Millennium Sports Carnage for this race, which is an alanine based supplement. Loading with alanine can help to buffer lactic acid and improve blood flow to muscle, so I took 1000 mg a day for the week leading up to the race. Within 15 minutes after taking it (with a carb source), you get a strange prickly sensation all over body...

So that's how I started the swim. Feeling like a porcupine was inside my wetsuit.

I knew that pro triathlete Kalen Darling was racing, and he can swim the parallelogram shaped 1500K in 17 minutes and change, so I knew that I'd be completely punished if I even *tried* to hop on his feet. I figured I'd be in good shape race-wise if I could come out of the water in the first pack behind Kalen.

It turns out the swim was a bit long, as Kalen came out in 17:59, and I came out with the first pack of swimmers a little over 22 minutes. My usual swim time is closer to 20 minutes for Olympic, and the general consensus among those who raced is that the swim was a bit long. Regardless, I knew I had some work to do on the bike.

The "Scenic Challenge" bike course is a twisted combination of steep hills back behind Coeur D' Alene, along with some flat to rolling sections of the Ironman Coeur D' Alene course. As a "semi-truck" style cyclist (i.e. I point my bike in one direction and mash hard), the hilly courses aren't especially my strength, so I rode conservatively for the first little bit of the bike to keep my legs fresh for the hills.

Bryan Hadley, who beat me in last week's Troika Half Ironman, passed me on the hills, and another strong local triathlete, Derek Garcia, was coming up fast behind me. I tried to keep Bryan in sight, while also knowing Kalen Darling was still a couple minutes ahead and another pro triathlete and very fast runner, Matt Shryock, was somewhere behind me as well. After throwing in a two-wave start, a mix of duathletes and team racers on the course, it starts to becoming confusing to know your overall placing, so sometimes you just have to put your head down, race, and see what the results look like when the smoke clears.

Bryan rolled into transition 15 seconds ahead of me. I barreled through, racked my bike, and sprinted out of transition ahead of him (T2=39 seconds).

Bryan caught back up to me at the 1 mile mark and we ran side by side to the 3 mile mark, where Matt Shryock sprinted by at his 35 minute 10K pace. Bryan and I were both feeling our stiff and sluggish Half Ironman legs not wanting to stride-out - my legs felt like foreign objects moving underneath my body by that point. Kalen was still a couple minutes ahead and after Matt passed, I knew I'd have to hurt bad to not just have a chance at the podium but also to not get caught by the rest of the strong runners behind Bryan and I.

So as we reached the turnaround mark, I began to stride out. I figured I'd either blow up and have to walk, or else make it to the finish line and get to crumble there. Turns out sometimes the other guy is hurting just as bad as you, and Bryan didn't go with me.

The rest of the run went by quickly. I glanced back every quarter mile to see Derek Garcia hot on my heels, and constantly reminded myself:

"You Pass Out Before You Die"....

I swallowed a bit of puke in my throat at the 5 mile mark and put my head down. My apologies to all the people headed out for their run who said hi or tried to high-five. I wasn't in a chatty mood - just survival mode.

I crossed the finish line 3rd overall and 1st in my division. There was no way I could have caught Matt or Kalen 35 and 36 minute runs, so I was happy with my performance, especially as the first "age-grouper" triathlete.

I'll take today to recover from the race and the post-race partying, and then officially begin my Ironman Hawaii World Championships training tomorrow. The goal is to get 4 high quality training weekends in between now and the October race in Hawaii, which means four 4K open water swims, four 100 mile race-pace rides and a run build-up of 15, 17, 19 and 21 miles. Pepper in a few races for speed-work and I'll be ready to rock on the Big Island!

Over and out.

Troika 2010 Race Report Video, Gear & Results

Key Nutrition Used In This Race (leave comments below if you have "usage" questions):

Pre-Race: Ancient Minerals Topical Magnesium Oil, Scape Sunblock, Enerprime, delta-E, Millennium Sports Carnage, Millennium Sports Cordygen VO2, Sweet Potatoes, nuun

During Race: GU Roctane, Millennium Sports Athlytes

Post-Race: Wicked Fast Recoverease, Ancient Minerals Topical Magnesium Oil, Mt. Capra Solar Synergy, Mt. Capra Double Bonded Protein, Bioletics Amino Acids

Key Gear Used In This Race (leave comment below if you have questions)

Wetsuit: Blue Seventy Helix

Goggles: Blue Seventy Carbon

Sunglasses: Zeal Optics "Slingshots"

Bike: Specialized Transition Elite

Wheels: Gray 9.0 Clinchers

Helmet: Specialized TT Helmet

Cycling Shoes: Specialized TriVent

Running Shoes: Avia Avi-Bolts

Official Link to Troika Triathlon 2010 Results (also below)

Place Bib # Name Swim Pace T1 Bike MPH T2 Run Pace Finish

1 105 Michael Gordon 0:27:01 1:17 0:01:02 2:17:10 24.5 0:00:51 1:18:43 6:01 4:04:47

2 110 Brian Hadley 0:28:13 1:20 0:01:30 2:15:26 24.81 0:00:53 1:25:19 6:31 4:04:47

3 106 Ben Greenfield 0:26:49 1:16 0:00:53 2:14:38 24.96 0:00:39 1:30:22 6:54 4:13:21

4 147 Andy Palmer 0:30:26 1:26 0:01:29 2:20:11 23.97 0:00:42 1:30:59 6:57 4:23:47

5 198 Brett Kruse 0:29:58 1:25 0:01:53 2:26:57 22.86 0:00:49 1:30:57 6:57 4:30:34

6 139 Troy Nelson 0:30:55 1:28 0:01:42 2:27:36 22.76 0:00:36 1:30:29 6:54 4:31:18

7 103 Tony Gerbino 0:30:33 1:27 0:01:11 2:29:44 22.44 0:00:59 1:32:08 7:02 4:34:35

8 152 Michael Pritchard 0:30:58 1:28 0:01:45 2:29:24 22.49 0:01:13 1:31:51 7:01 4:35:11

9 188 Brett Peterson 0:30:04 1:25 0:00:30 2:31:39 22.16 0:00:13 1:35:08 7:16 4:37:34

10 18 BRYNJE ENDERLE 0:31:52 1:31 0:01:55 2:32:39 22.01 0:00:49 1:32:10 7:02 4:39:25

11 101 Eric Gavelin 0:31:02 1:28 0:01:51 2:33:23 21.91 0:01:13 1:32:03 7:02 4:39:32

12 151 Ladd Preppernau 0:32:20 1:32 0:01:27 2:23:48 23.37 0:00:44 1:41:35 7:45 4:39:54

13 37 Lilia Paradis 0:32:04 1:31 0:01:40 2:36:58 21.41 0:00:57 1:31:04 6:57 4:42:43

14 176 ERIC WAKEFIELD 0:34:07 1:37 0:02:06 2:32:42 22 0:01:01 1:33:02 7:06 4:42:58

15 177 Keith Weber 0:33:55 1:36 0:01:15 2:35:02 21.67 0:00:42 1:32:14 7:02 4:43:08

16 208 Tim Winestorfer 0:29:51 1:25 0:01:55 2:23:10 23.47 0:00:57 1:47:23 8:12 4:43:16

17 35 Karolyn Nielsen 0:32:04 1:31 0:01:05 2:33:09 21.94 0:00:55 1:37:27 7:26 4:44:40

18 207 Jennifer Polello 0:30:24 1:26 0:00:36 2:29:26 22.48 0:00:12 1:45:59 8:05 4:46:37

19 168 John-Michael Storton 0:27:56 1:19 0:01:17 2:41:45 20.77 0:00:52 1:35:19 7:17 4:47:09

20 199 Shawn Howard 0:37:59 1:48 0:02:46 2:09:40 25.91 0:01:08 1:57:39 8:59 4:49:12

21 133 DOUG MCLEOD 0:30:54 1:28 0:01:53 2:36:59 21.4 0:01:11 1:38:32 7:31 4:49:29

22 196 Eve Nelson 0:29:30 1:24 0:00:26 2:44:01 20.49 0:00:24 1:36:21 7:21 4:50:42

23 163 Chris Shogan 0:37:04 1:45 0:03:30 2:35:50 21.56 0:00:56 1:36:11 7:21 4:53:31

24 104 Kevin Glynn 0:34:22 1:38 0:02:19 2:35:28 21.61 0:01:19 1:40:15 7:39 4:53:43

25 204 Mark Fujii 0:32:31 1:32 0:02:07 2:39:02 21.13 0:01:36 1:38:51 7:33 4:54:07

26 181 CHRIS ZYLAK 0:32:26 1:32 0:01:35 2:29:50 22.42 0:00:42 1:50:04 8:24 4:54:37

27 162 Roger Sherwood 0:35:05 1:40 0:02:10 2:28:36 22.61 0:00:49 1:48:20 8:16 4:55:00

28 183 Robert Fiala 0:24:06 1:08 0:00:36 2:53:09 19.41 0:00:15 1:37:35 7:27 4:55:41

29 173 Jeff Underwood 0:30:33 1:27 0:02:27 2:32:20 22.06 0:00:45 1:50:01 8:24 4:56:06

30 178 Sean Williams 0:34:49 1:39 0:02:16 2:35:01 21.68 0:00:49 1:43:37 7:55 4:56:32

31 65 Javin Berg 2:30:33 22.32 0:00:36 1:46:03 8:06 4:56:48

32 141 Kurt Niven 0:37:16 1:46 0:02:47 2:39:28 21.07 0:01:23 1:36:05 7:20 4:56:59

33 80 Matthew Cusack 2:35:00 21.68 0:01:15 1:49:36 8:22 4:57:21

34 111 ERIC HISAW 0:31:01 1:28 0:02:09 2:44:45 20.39 0:01:07 1:38:26 7:31 4:57:28

35 12 Adrianne Campbell 0:32:42 1:33 0:01:38 2:39:07 21.12 0:00:42 1:43:27 7:54 4:57:36

36 59 Jeremiah Alexander 0:35:03 1:40 0:01:27 2:36:54 21.41 0:00:35 1:43:57 7:56 4:57:56

37 159 Steve Rupe 0:31:09 1:28 0:01:17 2:33:38 21.87 0:00:40 1:51:40 8:31 4:58:24

38 57 Erica Ziemer 0:30:26 1:26 0:01:44 2:39:20 21.09 0:00:53 1:46:50 8:09 4:59:13

39 180 Kirk Wood-Gaines 0:31:57 1:31 0:01:26 2:35:07 21.66 0:00:52 1:51:10 8:29 5:00:32

40 39 Shannon Paterson 0:32:41 1:33 0:02:13 2:42:24 20.69 0:01:36 1:42:22 7:49 5:01:16

41 117 Eric Johnson 0:31:59 1:31 0:02:02 2:40:39 20.92 0:01:11 1:45:50 8:05 5:01:41

42 195 Nick Carlson 0:38:24 1:49 0:00:29 2:41:29 20.81 0:00:25 1:41:52 7:47 5:02:39

43 97 LEE FRENCH 0:30:47 1:27 0:01:29 2:39:20 21.09 0:00:39 1:50:24 8:26 5:02:39

44 145 Stephen Osterman 0:33:12 1:34 0:01:30 2:42:32 20.67 0:01:22 1:44:16 7:58 5:02:52

45 156 Jonathan Rice 0:39:45 1:53 0:01:03 2:35:12 21.65 0:00:43 1:46:33 8:08 5:03:16

46 83 Dave Deaton 0:31:03 1:28 0:02:36 2:41:11 20.85 0:01:01 1:47:30 8:12 5:03:21

47 150 Jason Popp 0:30:27 1:27 0:01:47 2:43:33 20.54 0:01:08 1:47:13 8:11 5:04:08

48 192 Chad Taylor 0:29:40 1:24 0:00:24 2:46:31 20.18 0:00:14 1:48:46 8:18 5:05:35

49 172 James Treybig 0:37:04 1:45 0:02:54 2:31:58 22.11 0:01:46 1:52:28 8:35 5:06:10

50 127 Steven Livermore 0:37:34 1:47 0:04:42 2:46:44 20.15 0:01:05 1:36:17 7:21 5:06:22

51 203 Jay Newey 0:37:47 1:47 0:03:25 2:42:03 20.73 0:02:44 1:40:37 7:41 5:06:36

52 120 Dino Karahodzic 0:37:51 1:48 0:03:25 2:37:07 21.39 0:01:16 1:49:18 8:21 5:08:57

53 129 Ken Marsille 0:31:03 1:28 0:01:58 2:36:05 21.53 0:01:24 1:59:07 9:06 5:09:37

54 113 Wade Hoiland 0:32:04 1:31 0:02:27 2:47:31 20.06 0:01:01 1:46:56 8:10 5:09:59

55 94 MARK FAULKES 0:32:29 1:32 0:00:57 2:35:32 21.6 0:00:54 2:00:36 9:12 5:10:28

56 164 Tobin Smail 0:32:41 1:33 0:01:42 2:44:09 20.47 0:01:24 1:50:38 8:27 5:10:34

57 10 Ashley Buffington 0:31:49 1:30 0:01:24 2:44:20 20.45 0:01:32 1:52:57 8:37 5:12:02

58 102 Clay Geittmann 0:40:17 1:54 0:01:42 2:43:54 20.5 0:01:04 1:45:28 8:03 5:12:25

59 88 Timothy Dunn 0:43:43 2:04 0:01:29 2:35:41 21.58 0:02:00 1:51:29 8:31 5:14:22

60 78 Richard Collins 0:33:12 1:34 0:02:26 2:46:56 20.13 0:01:09 1:50:59 8:28 5:14:42

61 174 Larry Vandenburg 0:42:11 0.08333333 0:03:05 2:42:39 20.66 0:00:49 1:46:00 8:05 5:14:44

62 118 Jeffrey Johnson 0:30:58 1:28 0:02:07 2:46:33 20.17 0:01:10 1:55:07 8:47 5:15:55

63 153 Stefan Ptaszek 0:34:00 1:37 0:03:40 2:41:47 20.77 0:01:51 1:54:46 8:46 5:16:04

64 70 Benjamin Bucklin 0:33:59 1:37 0:01:37 2:46:49 20.14 0:01:10 1:54:35 8:45 5:18:10

65 179 Lee Wiseman 0:37:03 1:45 0:02:12 2:36:14 21.51 0:01:05 2:02:04 9:19 5:18:38

66 189 Daniel Petek 0:39:04 1:51 0:00:38 2:59:23 18.73 0:00:17 1:40:36 7:41 5:19:58

67 81 Brennan Dalton 0:34:04 1:37 0:01:17 2:44:48 20.39 0:01:04 2:00:24 9:11 5:21:37

68 50 Carla Schubiger 0:32:41 1:33 0:02:12 2:50:38 19.69 0:01:25 1:54:46 8:46 5:21:42

69 186 Stephenie Hines 0:38:40 1:50 0:00:44 2:45:05 20.35 0:00:19 1:58:32 9:03 5:23:20

70 51 Sarah Shadle 0:33:43 1:36 0:02:32 2:51:51 19.55 0:00:39 1:54:41 8:45 5:23:26

71 140 SAMUAL NICHOLSON 0:33:07 1:34 0:03:19 2:54:32 19.25 0:02:02 1:50:49 8:28 5:23:49

72 126 Michael Leccisi 0:34:17 1:37 0:02:35 2:47:35 20.05 0:01:52 1:57:49 5:24:08

73 109 Rene Guerrero 0:39:00 1:51 0:01:58 2:42:55 20.62 0:01:03 2:00:15 9:11 5:25:11

74 87 BRENDAN DOWLING 0:37:14 1:46 0:01:55 2:45:50 20.26 0:02:08 2:00:20 9:11 5:27:27

75 165 Scott Sowinski 0:35:29 1:41 0:01:54 2:48:03 19.99 0:00:58 2:01:50 9:18 5:28:14

76 128 Jeff Lutzenberger 0:36:09 1:43 0:02:39 2:40:44 20.9 0:02:02 2:08:43 9:50 5:30:17

77 184 Joel Fleming 0:43:40 2:04 0:00:32 2:52:04 19.53 0:00:18 1:54:26 8:44 5:31:00

78 24 Annemarie Hutson 0:31:41 1:30 0:03:33 2:55:49 19.11 0:01:39 1:59:30 9:07 5:32:12

79 90 Jeremy Dye 0:37:24 1:46 0:02:17 2:46:43 20.15 0:01:03 2:05:18 9:34 5:32:45

80 23 Megan Hoefer 0:35:30 1:41 0:02:00 2:50:56 19.66 0:00:46 2:03:40 9:26 5:32:52

81 40 JoDee Peterson 0:39:13 1:51 0:02:28 2:54:58 19.2 0:00:48 1:56:44 8:55 5:34:11

82 93 Dave Erickson 0:36:44 1:44 0:01:45 2:47:18 20.08 0:01:32 2:07:06 9:42 5:34:25

83 201 Pam Schultz 0:31:55 1:31 0:02:48 3:00:46 18.59 0:01:15 1:58:45 9:04 5:35:29

84 9 Rachel Bucklin 0:35:51 1:42 0:01:44 2:59:37 18.71 0:01:14 1:57:26 8:58 5:35:52

85 1 CHRISTIE AGTARAP 0:39:06 1:51 0:02:36 2:59:14 18.75 0:00:47 1:54:26 8:44 5:36:09

86 175 Ryan Vittetoe 0:39:22 1:52 0:02:20 2:46:07 20.23 0:00:40 2:09:15 9:52 5:37:44

87 144 Alfred Olsen 0:40:25 1:55 0:03:13 2:49:54 19.78 0:00:58 2:03:16 9:25 5:37:46

88 193 April Gleason 0:30:29 1:27 0:00:31 2:52:01 19.53 0:00:20 2:15:42 10:22 5:39:03

89 135 Blake Morgan 0:31:33 1:30 0:03:33 2:43:57 20.49 0:00:56 2:21:08 10:46 5:41:07

90 161 John Schmidt 0:37:26 1:46 0:02:38 2:47:34 20.05 0:01:08 2:12:41 10:08 5:41:27

91 34 Diane Nations 0:41:09 1:57 0:02:16 2:56:13 19.07 0:00:43 2:01:40 9:17 5:42:01

92 171 Jason Tellinghusen 0:37:28 1:46 0:03:09 2:59:58 18.67 0:01:32 2:00:04 9:10 5:42:11

93 64 Steven Benshoof 0:37:02 1:45 0:02:58 2:56:47 19.01 0:00:57 2:04:56 9:32 5:42:40

94 45 Deborah Rubens 0:35:52 1:42 0:01:42 2:59:24 18.73 0:02:19 2:03:39 9:26 5:42:56

95 5 Jackie Bates 0:35:32 1:41 0:02:06 2:58:10 18.86 0:01:12 2:06:18 9:38 5:43:18

96 62 Dean Bell 0:34:19 1:37 0:01:43 3:10:33 17.63 0:00:59 1:55:54 8:51 5:43:28

97 136 Justin Morigeau 0:37:27 1:46 0:02:54 2:41:50 20.76 0:02:15 2:19:06 10:37 5:43:32

98 149 Frank Pisano 0:34:38 1:38 0:05:34 2:50:05 19.76 0:02:30 2:11:20 10:02 5:44:07

99 170 Mike Swienty 0:37:30 1:47 0:02:01 2:50:50 19.67 0:00:36 2:13:13 10:10 5:44:10

100 4 Kellie Barden 0:43:34 2:04 0:02:47 2:55:44 19.12 0:03:03 2:00:01 9:10 5:45:09

101 38 Linda Partoll 0:35:20 1:40 0:02:57 3:01:17 18.53 0:01:13 2:05:05 9:33 5:45:52

102 125 JEREMY KOZIOL 0:34:26 1:38 0:04:33 2:38:39 21.18 0:03:09 2:25:15 11:05 5:46:02

103 82 Tyler Davidson 0:36:10 1:43 0:01:40 2:59:08 18.76 0:01:16 2:07:48 9:45 5:46:02

104 32 NID MOODY 0:35:42 1:41 0:02:26 2:58:47 18.79 0:01:30 2:08:45 9:50 5:47:10

105 148 Erik Payne 0:32:46 1:33 0:02:02 2:45:11 20.34 0:01:17 2:28:19 11:19 5:49:35

106 73 Michael Callaway 0:36:09 1:43 0:02:09 2:54:14 19.28 0:01:04 2:16:42 10:26 5:50:18

107 167 HEIKO STOPSACK 0:30:39 1:27 0:02:29 2:46:22 20.2 0:02:42 2:28:09 11:19 5:50:21

108 19 Natalie Gallagher 0:43:02 2:02 0:02:08 3:03:32 18.31 0:01:31 2:00:14 9:11 5:50:27

109 8 Tamara Brining 0:37:00 1:45 0:04:44 2:53:43 19.34 0:02:17 2:12:44 10:08 5:50:28

110 124 Brian Kingsbury 0:41:16 1:57 0:03:39 3:06:56 17.97 0:02:15 1:56:44 8:55 5:50:50

111 30 Lea Mason 0:31:53 1:31 0:03:00 3:01:57 18.47 0:01:52 2:14:16 10:15 5:52:58

112 36 Jimalee Painter 0:43:12 2:03 0:03:58 2:57:12 18.96 0:01:12 2:07:34 9:44 5:53:08

113 194 Matt Gould 0:41:17 1:57 0:00:34 3:12:42 17.44 0:00:21 1:59:25 9:07 5:54:19

114 22 CAREY HILDEBRAND 0:36:33 1:44 0:03:07 3:16:36 17.09 0:01:53 1:56:20 8:53 5:54:29

115 86 Michael DOWD 0:46:07 2:11 0:04:27 2:49:52 19.78 0:02:58 2:11:46 10:04 5:55:10

116 55 Shanna White 0:39:57 1:53 0:02:36 2:58:43 18.8 0:01:35 2:12:24 10:06 5:55:15

117 58 Karen Zylak 0:41:18 1:57 0:03:52 3:07:04 17.96 0:02:20 2:01:08 9:15 5:55:42

118 160 Eric Sachtjen 0:39:33 1:52 0:03:50 2:52:14 19.51 0:01:54 2:19:18 10:38 5:56:49

119 41 Charlene Popp 0:36:01 1:42 0:02:17 3:05:41 18.1 0:01:20 2:12:07 10:05 5:57:26

120 6 Lindsay Bodey 0:35:21 1:40 0:04:19 3:16:38 17.09 0:01:51 2:00:19 9:11 5:58:28

121 114 Rhett Humphrey 0:37:32 1:47 0:04:38 3:02:11 18.44 0:02:08 2:12:08 10:05 5:58:37

122 132 Scott McDonald 0:33:45 1:36 0:02:00 3:06:45 17.99 0:01:27 2:15:28 10:20 5:59:25

123 49 Leanne Schrotzberger 0:30:45 1:27 0:01:28 3:16:12 17.13 0:00:51 2:12:14 10:06 6:01:30

124 42 Jacqueline Post 3:10:20 17.65 0:01:17 2:03:23 9:25 6:01:39

125 7 Melissa Bogert 0:27:36 1:18 0:01:57 3:15:23 17.2 0:01:34 2:18:02 10:32 6:04:32

126 182 Robert Fairbanks 0:47:28 2:15 0:00:46 3:19:59 16.8 0:00:35 1:56:44 8:55 6:05:32

127 92 Bruce ELSTEN 0:41:36 1:58 0:08:00 3:13:02 17.41 0:02:23 2:01:48 9:18 6:06:49

128 52 Kevin Stevens 0:35:01 1:39 0:04:19 3:08:25 17.83 0:01:54 2:17:49 10:31 6:07:28

129 115 John Indrehus 0:32:05 1:31 0:02:45 3:21:51 16.65 0:01:34 2:09:40 9:54 6:07:55

130 206 Sanna Del Conte 0:35:45 1:42 0:02:30 3:19:21 16.85 0:01:17 2:09:58 9:55 6:08:51

131 85 Kenneth Dibble 0:51:33 2:26 0:08:59 3:15:46 17.16 0:02:23 1:50:35 8:26 6:09:16

132 191 Laurie Morley 0:43:51 2:05 0:00:40 3:24:50 16.4 0:00:15 1:59:57 9:09 6:09:33

133 200 Jennifer Olson 0:42:31 2:01 0:03:05 3:17:04 17.05 0:01:29 2:05:37 9:35 6:09:46

134 31 JUDY MILLIETTE 0:38:50 1:50 0:02:35 3:00:49 18.58 0:01:23 2:27:10 11:14 6:10:47

135 112 Troy Hoff 0:44:35 2:07 0:02:52 2:59:31 18.72 0:01:15 2:23:38 10:58 6:11:51

136 71 Pat Burke 0:39:10 1:51 0:06:24 3:13:21 17.38 0:02:35 2:11:33 10:03 6:13:03

137 116 STEVE JANKELSON 0:31:24 1:29 0:05:24 3:20:12 16.78 0:01:55 2:14:30 10:16 6:13:25

138 61 Nicholas Barrantes 0:35:34 1:41 0:04:29 3:12:41 17.44 0:02:00 2:19:43 10:40 6:14:27

139 16 Kerry Duvall 0:30:00 1:25 0:02:29 3:13:47 17.34 0:01:35 2:27:38 11:16 6:15:29

140 46 AUDRA RUNDLE 0:34:39 1:38 0:02:05 3:37:29 15.45 0:01:08 2:00:58 9:14 6:16:19

141 11 Gloria Califf 0:37:16 1:46 0:04:01 3:06:26 18.02 0:03:02 2:25:44 11:07 6:16:29

142 47 Kelli Rydeen 0:39:12 1:51 0:01:31 2:56:59 18.98 0:01:40 2:39:00 12:08 6:18:22

143 187 Ellen Maude 0:37:57 1:48 0:00:30 3:00:05 18.66 0:02:21 2:39:04 12:09 6:19:57

144 123 Jon Kimberling 0:40:54 1:56 0:03:23 3:01:31 18.51 0:01:03 2:33:19 11:42 6:20:10

145 60 Paul ALLINGHAM 0:35:02 1:40 0:04:16 3:07:07 17.96 0:01:32 2:32:20 11:38 6:20:17

146 138 Jordan Nakaya 0:49:01 2:19 0:03:02 2:49:44 19.8 0:00:58 2:37:36 12:02 6:20:21

147 190 Scott Thompson 0:30:22 1:26 0:00:35 3:42:59 15.07 0:00:20 2:07:01 9:42 6:21:17

148 48 Christiann Sanders 0:34:15 1:37 0:05:29 3:05:20 18.13 0:01:41 2:36:02 11:55 6:22:47

149 185 Lisa Foster 0:49:35 2:21 0:00:58 3:17:56 16.98 0:00:20 2:14:42 10:17 6:23:31

150 205 Ken Derby 0:39:49 1:53 0:05:37 2:57:23 18.94 0:01:33 2:42:01 12:22 6:26:23

151 79 Jeff Cook 0:45:12 2:08 0:06:11 3:17:59 16.97 0:01:31 2:16:34 10:25 6:27:27

152 121 Isamu Kawabori 0:33:50 1:36 0:05:28 3:29:05 16.07 0:02:32 2:16:34 10:25 6:27:29

153 197 Colleen Cicarelli 0:39:53 1:53 0:03:50 3:15:17 17.21 0:01:56 2:26:41 11:12 6:27:37

154 202 Angie Feser 0:42:15 2:00 0:01:57 3:13:19 17.38 0:03:35 2:26:32 11:11 6:27:38

155 98 Jim FULTON 0:49:49 2:22 0:05:15 3:01:08 18.55 0:02:48 2:28:49 11:22 6:27:49

156 15 Mandy Desgrosellier 0:37:57 1:48 0:03:48 3:03:54 18.27 0:01:30 2:43:25 12:28 6:30:34

157 13 KIMBERLY CAMPBELL 0:37:56 1:48 0:01:50 3:14:55 17.24 0:01:45 2:37:35 12:02 6:34:01

158 130 Robert Massie 0:50:33 2:24 0:04:09 3:32:19 15.83 0:01:44 2:09:07 9:51 6:37:52

159 2 Nicole Arambarri 0:40:10 1:54 0:01:54 3:20:41 16.74 0:01:28 2:34:59 11:50 6:39:12

160 68 David Brower 0:35:17 1:40 0:03:13 3:35:45 15.57 0:03:20 2:22:25 10:52 6:40:00

161 89 Derek Duvall 0:35:46 1:42 0:03:06 3:12:50 17.42 0:01:08 2:50:50 13:02 6:43:40

162 142 Skylar Nobbs 0:52:31 2:29 0:04:57 3:26:50 16.24 0:00:17 2:24:08 11:00 6:48:43

163 76 Roger Clark 0:44:01 2:05 0:03:51 3:26:25 16.28 0:02:13 2:34:33 11:48 6:51:03

164 63 Dan Benker 0:46:38 2:12 0:10:08 3:09:11 17.76 0:03:17 2:44:48 12:35 6:54:02

165 119 Scott Jozefowski 0:46:24 2:12 0:06:15 3:23:00 16.55 0:01:41 2:37:10 6:54:30

166 155 Steve Reed 0:37:56 1:48 0:06:39 3:06:39 18 0:04:14 2:59:37 13:43 6:55:05

167 17 Laraine ELSTEN 0:43:30 2:04 0:05:09 3:37:08 15.47 0:02:21 2:27:20 11:15 6:55:28

168 108 Bryan Guerin 0:51:44 2:27 0:05:07 3:20:01 16.8 0:02:12 2:37:11 6:56:15

169 53 Danielle Wain 3:25:20 16.36 0:03:37 2:31:42 11:35 6:56:57

170 26 Jillyann Jannison 0:46:00 2:11 0:02:34 3:34:01 15.7 0:01:29 2:36:03 11:55 7:00:07

171 25 MICHELLE IHLAN 0:39:28 1:52 0:05:26 3:41:47 15.15 0:00:29 2:33:20 11:42 7:00:30

172 20 Jenna Giampietri 0:42:09 0:02:30 3:21:58 16.64 0:01:54 3:03:25 14:00 7:11:56

173 99 John Ganley 0:44:07 2:05 0:07:07 3:29:30 16.04 0:03:28 2:48:03 12:50 7:12:15

174 3 Julie Azar 0:57:37 2:44 0:03:44 3:30:14 15.98 0:01:24 2:44:43 12:34 7:17:42

175 54 Kyla Wallace 0:54:47 2:36 0:05:45 3:48:29 14.71 7:25:42

176 154 Mike Reed 0:45:19 2:09 0:04:59 3:56:35 14.2 7:30:45

177 21 Lindy Hafner 0:35:48 1:42 0:03:55 3:53:42 14.38 0:03:12 3:04:42 14:06 7:41:19

178 14 Samantha De la Vega 0:42:56 2:02 0:04:28 3:55:04 14.29 8:10:00