Runnerm

um b l e s

th

e

w w w e a s t s i d e r u n n e r s c o m

By Bob Wismer

Point your web browser tohttpseastsiderunnersclubwildapricotorgBlog and check outthe new Eastside Runners blog Join us in this experiment andwatch the new blog expand and evolve Our hope is that many ESRmembers will contribute so this blog becomes the work of abroad cross-section of members

While wersquore launching the club blog wersquore also retiring the clubnewsletter No more waiting up to three months to read aboutrecent events that your running friends are participating in Yesthe blog is REPLACING our venerable club newsletter

Why a blog instead of a quarterly newsletter Does anyone reallyhave to ask that question in 2016 Do you really want a bigemail attachment delivered every three months instead of atimely and informative blog

In case you are a Luddite who prefers an old-fashioned newsletterhere are some advantages of a blog Immediate real-time publishing

Any ESR member can contribute to the blog without waitingmonths for your item to be published

Items can be updated and corrected even after they are pub-lished

What will the blog provide that the club website and Facebookpage does not A blog gives ESR members a place to write something and have

it published right away

A blog post can be longer and more thoughtful than what youcan post on Facebook which is typically just a sentence or two

You donrsquot have to be on Facebook to view the blog

A blog is even easier to update and write for than our clubwebsite

A good blog post is Article length 200-700 words (a few paragraphs to a page)

More than just an announcement If you just want to announcea group run or other event try posting that first on the ESRFacebook page

Thoughtful interesting or funny Use the blog to say somethingyour fellow ESR members will find entertaining or interesting Itcan be just a single thought or two

More than just words Include a photo or two if possible withyour blog post To share a lot of photos put them on Facebook

What makes a good blog post Here are a few examples A brief look back on a race or other running event

A detailed description of some upcoming running event

An interesting take on any running-related topic

Any timely club news you want to share right away

Links to race results race websites or any other online source ofinformation

If writing isnrsquot your forte donrsquot fear You can email it to me atbobwismerus and Irsquoll have someone review and copy edit it foryou

The blog will also be host to some of the regular features from thenewsletter such as the Saturday morning run schedule quarterlyfeatured runs holiday party and picnic announcements quarterlycomic strip ldquoRunning on Emptyrdquo quarterly list of new membersand quarterly race results

The blog is still in its infancy and will take some time to get up andrun seamlessly We ask that you be patient while we get it up andworking

Happy blogging Send us any feedback you have mdash or better yetsubmit a blog post

We bid farewell to the newsletter

Memories of Willie Sato start on page 3

T h e R u n n e r M u m b l e sp a g e 2

S p r i n g 2 0 1 6

Cartoon logos custom cartoons personal cartoons and cartoon websites available at httpwwwnichecartoonscom

B o a r d o f D i r e c t o r s

PRESIDENT Sue Maybee 425-830-8853 smaybee222gmailcomVICE PRESIDENT Open positionTREASURER Karen Zehm 206-999-3060 kzehmwindermerecomSECRETARY Larissa Uchiyama 425-820-6583 l_uchiyhotmailcomMEMBERSHIP COORDINATOR Carol Ladd 425-641-0282 esr_membershiplivecom

E S R L e a d e r s h i p Te a m

SOCIAL CHAIRS Larissa Uchiyama ampTheresa Novillo 425-820-6583 l_uchiyhotmailcom 425-830-5103 tanovillohotmailcomWEB MASTER Dan Friesen 425-679-1159 friesendlgmailcomMT SI RELAY RACE DIRECTOR KarenZehm 206-999-3060 kzehmwindermerecomSATURDAY RUN COORDINATOR Kirk Sall 425-221-0771 kirkhealthyfloorcomFEATURED RACES amp RESULTS Carl Kadie 425-747-7545 carlkmsncomAPPAREL COORDINATOR Terry Ostendorf

bailey229comcastnetRACE VOLUNTEER COORDINATOR Openposition

PUBLICATIONS COORDINATOR Janet Howe 425-313-8815 jhowenwlinkcomESREWARDS COORDINATOR Kristen Park 425-247-8708 kristenaparkhotmailcom

T h e R u n n e r M u m b l e s S t a f f

PUBLISHING EDITOR Bob Wismer 425-445-3129 bobwismerusCOPY EDITORS John Swenson LarissaUchiyama Kristen Park amp David Longmuir

The Runner Mumbles is the quarterlynewsletter of the Eastside Runners Annualmembership is $20 for individuals and $25for a family For more information feel freeto call ESR President Chrissie OrsquoBrien sendus an e-mail or visit our website

T h e E a s t s i d e R u n n e r sP O B o x 2 2 3 5

B o t h e l l W A 9 8 0 4 1wwweas t s i derunners c om

Aaron and Karen ZehmREALTORcopy

Cell (206) 999-3060Business (425) 483-5100E-mail kzehmwindermerecomWebsite wwwaaronandkarencomServing the Eastside and

South Snohomish CountyServicing the Eastside South Snohomish County and Seattle

Karen and Aaron ZehmKaren Cell (206) 999-3060Aaron Cell (206) 999-3724Email Karenzehmwindermerecom

Email Azehmwindermerecom

e a s t s i d e r u n n e r s

p a g e 3

By Larissa Uchiyama

William Hideo Sato was born July 19 1952 in OlympiaWA the fifth of 6 children who spanned 14 years Hisparents were Japanese Americans who were interned atTule Lake during World War II but released before Williersquosbirth He had a happy childhood growing up on the PugetSound and he adored his parents His father organizedbaseball teams and his mother taught women how tosew Even as a child he was creative a deep thinker andpossessed his characteristic sense of humor andoptimism He graduated from Olympia HS in 1970 andattended Western Washington University for 7 yearswhere he completed his degree in psychology (1974)continuing in classes for Industrial Design He thought hewould get married young and have children but that didnot happen until he married Sue as a 44 year old andacquired her three daughters They were together for 22and a half years and married for 18

In addition to working at GTE and Verizon for 32 yearsand as a driving instructor for Swerve Williersquos life wasfilled with various diverse interests and hobbies Heembraced running motorcycling golf yoga bass guitarand going to the gun range He had an amazing sense ofhumor with an understated dry wit and loved thecomedians George Carlin Mike Birbiglia Jim GaffiganLouie CK Lewis Black Jeff Dunham and Bill Burr Hiswide-ranging accomplishments included climbing MtRainier and Mt Baker running team races several halfmarathons and one full marathon He was one of thefounding members of ESR President of the club 199293and race Director of Mt Si for 9 years He and Sueremodeled their home from a rambler to a two story - trulya life achievement

Willie wasnt one to make demands of people and oftenexpressed to Sue that he fully gave her his support (thetypical approach he took throughout their marriage) Healso was an avid garage sale shopper and seller and aCraigslist devotee These pursuits combined with an

entrepreneurial spiritspawned hismoney makingbusiness onEBay Williealsovolunteered atHabitat forHumanity inthe Bellevuestore was a

math and reading aideat local elementaryschools and heassembled bikes anddrove Santa Clausaround to makedeliveries for theForgotten ChildrenrsquosFund at Christmas time

According to SueWilliersquos Japanese soulalways wanted to giveeverything future lifeHe could not bear towaste or discardanything evenstraightening bent nailsHe kept all kinds ofthings around thatmight somehow be useful in the future repurposing them -once surprising Sue with a knitting caddy he made fromloose odds and ends He had an old SAAB in the garagethat he parted out from the seats to the wheels to theelectrical wiring until it was just a body Then someonetook that too

One of Willies favorite TV shows was American Pickersloving the thrill of the hunt One of the last garage sales hewent to was held by 2 elderly sisters in Bellevue Heboughtan oldarmynavy dufflebag withabrokenzipperHe paid$10 toget itfixedand wasable to sell it on EBay for $7500 because it was a relicThe sisters had an old barn and he asked them if hecould go through it Flashlight in hand (just like his heroeson American Pickers) he found a golf bag with clubs Hewas going to offer them $20 but they asked for $10 Hesold it online for $50 He also was once able to sell asingle club for $100

Willie turned 60 in July of 2012 one month later he wastold he had Stage 4 colon cancer Self contained andstoic in nature he faced it with his trademark humor and

Sue amp Willie

T h e R u n n e r M u m b l e sp a g e 4

S p r i n g 2 0 1 6

optimism despite the initial shock ofhis diagnosis Willie notified friendsand family in his typical sanguinenature closing with

ldquoAll in all I know I am luckyThey say 1 in 4 people will eventuallyget cancer I realize I am in a veryfavorable position to be that onecancer patient I have a greatcaregiver in Sue am retired and havegood health insurance am in good health otherwise liveonly 4 miles from a world class cancer center(EvergreenSeattle Cancer Care Alliance) and I dont haveyoung children that depend upon me I will continue toadjust to my new life Its good to have a life Willierdquo

The first year post diagnosis passed Willie endurednumerous cancer treatments and multiple surgeries Suewas faithfully there at his side persevering right alongsidehim In December of 2013 he sent out the following email

ldquoAs 2013 comes to an end I look back and countmy blessings Much has changed for me some of itpermanent But through it all you my dear friends andfamily have always been there for me I truly feel yourconcern support and prayers Thank you And of course Icould not make it through all of this without Sue She is mydriver cook (unregistered) nurse secretary CFOtherapist go-fer maid etcand my best friend Let mesay here for the record I love and appreciate her moreevery dayHappy Holidays EveryoneWillierdquo

Tumors waned then waxed as his body adapted towhatever weapon was being used to battle the insidiousdisease He bought 3 motorcycles in one year toaccommodate his fluctuating weight His emails werepeppered with updates on his health and his trademarkpositive attitude ldquoI will have about a 7 week break beforethe next 3 month round of chemo This means it is not sobad that I need continuous treatment This will let me getback to feeling good for a longer timerdquo and ldquoAfter the

next roundof chemothere willbe anotherCT scanand Ihopefully Iwill beable to goon a pillform ofchemoThis willmean IV

infusions only once every threeweeks It looks like this may bea lifetime situation but hey itcan always be worserdquo He wasrealistic but still maintained apositive spirit and a deepappreciation for Sue ldquoI candrive myself if I feel up toit Hope to get back to where Ican play golf ride mymotorcycle go to the shooting

range etc but not holding my breath My future is not rosybut I dont dwell on it As always Sue has beenindispensable I would not be here today if not for herrdquo

From mundane activities to travel adventures Willie andSue made the most of their time together whenever Williefelt better between the periods of debilitating illness andincapacitating treatment Sue had taken up yoga and hebegan joining her To her consternation he was veryflexible and quite good at it Even while he was sick heassumed side plank domination goading her to ldquotry harderrdquoat which point she would tell him to take his matsomewhere else They continued spending time withfriends and familytaking theirgrandchildren campingshopping at ValueVillage and Willieshared the joys ofstamp and coincollecting with two ofhis grandsons One ofthe roles Williecherished the most inlife was being aGrandpa He alsorelished his role as astepfather He hadcome into it latemissed all the drama ofthe younger years andwas truly a friend toSuersquos children Willieand their eldest daughter Christie bonded over resaleshopping Craigslist and EBay Also she and her friendDana enjoyed challenging Willie to the cell phone version ofWords with Friends For a period of time neither of themfelt able to play it missing the man they affectionatelydubbed ldquoThe Willsterrdquo

During those three years Sue and Willie battled his cancertogether Knowing the inevitable outcome they were drivento have some very meaningful conversations Not once didWillie lash out and ask ldquowhy me They made excursionsplanned around his chemo schedule They traveled toCalgary for the purpose of renting a motor home - it was atrial run to see if they wanted to purchase one In it theytraversed Canada visiting Drumheller and the largest

Willie at an ESR Holiday Party

e a s t s i d e r u n n e r s

p a g e 5

dinosaur exhibit in theWestern Hemisphereand seeing autumnmoose coming down tofeed in Banff Theywent to McMenamins inCentralia and Portlandtook the train toPowellrsquos Book Storewent to Gilbert Inn atSeaside and Newportand Ocean Shores

Willie organized a cruise to Alaska with his highschoolfriends One of Sue and Willies most memorable trips wasto Vegas in the summer of 2014 Willie went with thepurpose of inner tubing in Mandalay Bay as well asshopping at the store made famous by one of his favoriteTV shows Pawn Stars They toured Zappos and drovethrough Red Rock National Park

Coming back to reality Sue and Willie continued topersevere against an inexorable killer Willie continued tofill friends in on his status and remained steadfastly calmand optimistic

ldquoStarted another 12 week chemo sessionyesterday It is a different regimen as the previous one wasnot working though in reality at this point there is nomagical cure all for my type Sue and I remain upbeatthrough the good and not so good days Again I could notdo this without her and all your kind thoughts and prayersOK off to check out some garage salesrdquo

ldquoRemember my cancer is not curable buttreatable The doctor says it will eventually break throughwhich means it will change form A different treatment willthen be needed I have fully recovered from my varioussurgeries My weight is back to normal if not a bit over Iam not in constant pain and can do most typical dailyactivities but fatigue is never far away I rest a lot notunlike a house cat who sleeps 20 hours a day Im notquite that bad but must plan out my choresoutings withthat in mind As always Sue is the ultimate caregiverhellipEnough about me hope all is well with you and yoursLaterWillieGo Hawksrdquo

In one of his final emails sent tofriends in June 2015 Williewrote the following

ldquoI had a visit to theemergency room for high feverand bladder blockage Theyinsisted I have a scan that nightFound more tumors basically inthe mid back and sacrum Istarted radiation the next week

The radiationfor me was toattack thetumors thatwere growing inthe bone andsoft tissueareas Thepressure fromthese was themain pain I had10 consecutivedays ofradiation havebeen veryeffective I havereduced theamount of painmeds This has helped clear my thoughts and I generallyhave not felt this good in a long time Throughout it all Imust say Sue has been invaluable It is not anexaggeration to say she has saved my life at least twiceTogether we are under a lot of stress over this whichunfortunately does bubble over sometimes This is anotherpart of fighting cancer

All in all I am doing as well as I could have hoped for Weassume I will resume chemo treatments after recovery fromradiation Tomorrow we see the chemo oncologistRadiation continues healing for 8 weeks after radiationends so hopefully even more pain relief is in site

Weather has been great so this helps us in general I havelittle projects around the house and hobbies -EBayCraigslist garage sales etchelliphellipHope you all are in good health and spirits Life continuesto be (mostly) beautifulWillierdquo

On August 9th Willie finally lost his battle against aconstantly adapting and unbeatable foe After three yearsof courageously giving his all he passed away at homewith Sue at his side He was preceded in death by hisfather Susumu Sato and sister Dorothy Brooks He wassurvived by his mother Miyoko Sato his wife Sue Satohis children Christine Schultz (Steve) Shelley Wright

(David) and Mindy Canales (Augustine)his siblings Nancy Wicker Harry SatoMarian Pinces (Mickey) Sharon Satonieces and nephews Kim Ponthier andJaime Robert Kai Brooks and AnneKelly Wicker Carolyn Pinces and Jonand Julia Pinces and Michaelgrandchildren Jackson Zant TheodoreOlivia Mariana and Santiago andgrandnieces and grandnephewsMichelle and Ryan Gabby DanielRachel Kyle and Madeline

T h e R u n n e r M u m b l e sp a g e 6

S p r i n g 2 0 1 6

Perry RodgersI will remember Willie as a humble kind hearted andgenerous soul Ill especially remember some greatexperiences participating in the Mt Si Relay while it wasunder Willies helm as Race Director And the man (and Sueof course) redefined Breakfast Seriously the anticipationof that spread at the Satos got me up and out the door morethan once for the ESR Saturday morning run they hosted

Larissa UchiyamaI first met Willie in 1996 (which was before Don and Ijoined ESR) At the time he was the Race Director for TheFalls to Gasworks Relay Don and I saw an ad and an entryform for the race in Northwest Runner and we decided tosign up for it with some friends Unfortunately after readingthe small print on the form we discovered we missed theregistration deadline by just a day or two I called the phonenumber of the Race Director listed was on the registrationform and he told me I could leave the form in his mailboxLucky for me he lived in Kirkland too

Several weeks later we went to Footzone to pick up our racepacket Willie of course was there and he recognized ourteam name (TeamCardiac Arrest) Hemade a point tocome talk to Donand me We had agood laugh about myclandestinemailbox deliveryand the fact that hewas a fellowyellow

When The Falls toGasworks Relaybecame The Mt SiRelay our team

eventually evolvedinto the BasherTrashers We trieddesperately to beatthose old guysseveral years in arow before wefinally were able topull it off Manthey were toughEven though hewas a formerBasher himself Ialways felt likeWillie was secretlyrooting for us

I alwaysappreciated Williesquiet yet wicked dry sense of humor He was a kindredspirit and I sadly miss him RIP dear Willie You were aone in a million

Kirsten LemkeMention Willie Satorsquos name and fond memories quickly fillmy mind and a smile readily comes to my face Williersquossense of humor always tickled my funny bone and I oftenfound myself doing a double-take wondering ldquodid he just saythatrdquo

One of my most lasting memories of Willie occurred oneafternoon at his house in Kirkland many years ago Williethe Mt Si Race Director had assembled a fit and mostlyfemale volunteer crew to pull together all the materialsswag and other things for the relay basically packetstuffinghellipbut it was way beyond that The volunteers

showed up at Williersquos house to find he hadarranged all these banquet tables in assembly lineform starting in his living room snakingthrough the dining room and ending outside inthe yard All the tables were covered withmountains of materials and items that needed tobe assembled and stuffed into packets Williegathered the volunteers explained the processmade station assignments and then basicallybarked the command ldquoGordquo In military style weall hopped to it and quickly initiated the stuffingprocess After about an hour with many morehours to go I noticed Willie lounging on thecouch enjoying all the action I asked him if hewas going to jump in and help so we could finishsooner He just laughed and said nohellipand you

ESR memories of Willie Sato

e a s t s i d e r u n n e r s

p a g e 7

know what he didnrsquot I guess Willie thought that if youclearly are the Henry Ford of packet stuffing you let theothers stuff the packets And there you have it I miss youWillie Kirsten

Tami CurtisWillie I remember his fondness for the Triple J cafe If hehad his way hed have begun and finished every run fromthose hallowed grounds I also loved the way he helpedorchestrate the New Years Rebelution runs from theWorkshop Tavern -- in place of driving to Tacoma for theprogressive Ft Steilacoom races It was a welcomealternative

Janet HoweWillie and Sue hosted breakfast for one of the first ESRSaturday runs that I attended I remember how warm andwelcoming the house was with Sue and Willies deliciousfood and Willies sense of humor I will always rememberhim as the face of ESR

Mark SmithIn my earlier years running with ESR Willie and I often spenttime at various activities As I recall Willie was as I see it andhow Glen Campbell writes the lineman for the county Thatwas Willie Never complained about his work but oftenmentioned how many years he had worked for GTE Some ofyou may ask what was GTE

When attending the after run dining activities Willie manytimes would add plenty of great comments to ourconversations

Willie and Sue were invited to a Seattle ESR party on one ofSeattles houseboats anchored at Gasworks Park The partywas entertaining and about 30 ESR members attended We allsqueezed in the boat to enjoy each others company At thetime the club was relatively small in comparison totodays membership roster

Willie was always where the party was He loved his ESRfriends At that time Dave McKinney was the Falls toGasworks racedirector Not longafter Willie tookover as racedirector Not surehow he got the racedirector job but wasdirector for manyyears Oneaccomplishments asrace director waschanging the nameto Mt Si Relay

around 1998-1999

Often Sue andWillie opened uptheir Kirklandhome to SaturdayMorning runnersAfter our runsthey enjoyedhosting wonderfulgatherings at theirhome I have manygood memories oflooking at familypictures at theirhome Willie tookon the grandfatherjob He loved theposition as agrandfather andspoke about thegrandchildren

I will never forgetWillies ability tobreak-the-ice withpeople Severaltimes mentioninghis early yearsgrowing up in Washington

RIP my friend

Shoes piled up on the porch during apost Saturday morning run at the Satorsquos

T h e R u n n e r M u m b l e sp a g e 8

S p r i n g 2 0 1 6

By Larissa Uchiyama

The annual ESR Holiday party washeld on Saturday January 23 at theNorth Kirkland Community CenterAlmost 90 people were inattendance From all appearances agood time was had by all (at least inthe eyes of an unbiased partyplanner) ESR members and theirguests were freshly showered fullycoiffed and resplendent in non-running finery

Once again delicious meals wereprovided by 12 Basketscatering Pictures ESRmembers had submittedearlier to Theresa Novillowere run on a continuousloop throughout the eveningIn addition to that a slideshow tribute honoring one ofESRrsquos founding membersand former Mt Si Relay andUltra Runs race directorWillie Sato (who passedaway on August 9 2015)was displayed The secondannual ESR Volunteer Rafflewas held featuring a widearray of eclectic prizesincluding ESR apparelStarbucks gift cardsSeahawks memorabilia andother fun itemsAs In years past DJ Wendy from City DJwas on hand and did a great job gettingclub members and their guests off theirseats and on their feet dancing to asmorgasbord of tunes ranging from hip hopto old rock classics There really is nothingmore awesome than watching a group ofdiehard runners break out their best dancemoves and burn up the dance floor

Thank you to all who came and helpedmake this event another success And aHUGE thank you to all of our fabulousvolunteers who came early to help set upand stayed later to help us clean up Weappreciate you all

e a s t s i d e r u n n e r s

p a g e 5

dinosaur exhibit in theWestern Hemisphereand seeing autumnmoose coming down tofeed in Banff Theywent to McMenamins inCentralia and Portlandtook the train toPowellrsquos Book Storewent to Gilbert Inn atSeaside and Newportand Ocean Shores

Willie organized a cruise to Alaska with his highschoolfriends One of Sue and Willies most memorable trips wasto Vegas in the summer of 2014 Willie went with thepurpose of inner tubing in Mandalay Bay as well asshopping at the store made famous by one of his favoriteTV shows Pawn Stars They toured Zappos and drovethrough Red Rock National Park

Coming back to reality Sue and Willie continued topersevere against an inexorable killer Willie continued tofill friends in on his status and remained steadfastly calmand optimistic

ldquoStarted another 12 week chemo sessionyesterday It is a different regimen as the previous one wasnot working though in reality at this point there is nomagical cure all for my type Sue and I remain upbeatthrough the good and not so good days Again I could notdo this without her and all your kind thoughts and prayersOK off to check out some garage salesrdquo

ldquoRemember my cancer is not curable buttreatable The doctor says it will eventually break throughwhich means it will change form A different treatment willthen be needed I have fully recovered from my varioussurgeries My weight is back to normal if not a bit over Iam not in constant pain and can do most typical dailyactivities but fatigue is never far away I rest a lot notunlike a house cat who sleeps 20 hours a day Im notquite that bad but must plan out my choresoutings withthat in mind As always Sue is the ultimate caregiverhellipEnough about me hope all is well with you and yoursLaterWillieGo Hawksrdquo

In one of his final emails sent tofriends in June 2015 Williewrote the following

ldquoI had a visit to theemergency room for high feverand bladder blockage Theyinsisted I have a scan that nightFound more tumors basically inthe mid back and sacrum Istarted radiation the next week

The radiationfor me was toattack thetumors thatwere growing inthe bone andsoft tissueareas Thepressure fromthese was themain pain I had10 consecutivedays ofradiation havebeen veryeffective I havereduced theamount of painmeds This has helped clear my thoughts and I generallyhave not felt this good in a long time Throughout it all Imust say Sue has been invaluable It is not anexaggeration to say she has saved my life at least twiceTogether we are under a lot of stress over this whichunfortunately does bubble over sometimes This is anotherpart of fighting cancer

All in all I am doing as well as I could have hoped for Weassume I will resume chemo treatments after recovery fromradiation Tomorrow we see the chemo oncologistRadiation continues healing for 8 weeks after radiationends so hopefully even more pain relief is in site

Weather has been great so this helps us in general I havelittle projects around the house and hobbies -EBayCraigslist garage sales etchelliphellipHope you all are in good health and spirits Life continuesto be (mostly) beautifulWillierdquo

On August 9th Willie finally lost his battle against aconstantly adapting and unbeatable foe After three yearsof courageously giving his all he passed away at homewith Sue at his side He was preceded in death by hisfather Susumu Sato and sister Dorothy Brooks He wassurvived by his mother Miyoko Sato his wife Sue Satohis children Christine Schultz (Steve) Shelley Wright

(David) and Mindy Canales (Augustine)his siblings Nancy Wicker Harry SatoMarian Pinces (Mickey) Sharon Satonieces and nephews Kim Ponthier andJaime Robert Kai Brooks and AnneKelly Wicker Carolyn Pinces and Jonand Julia Pinces and Michaelgrandchildren Jackson Zant TheodoreOlivia Mariana and Santiago andgrandnieces and grandnephewsMichelle and Ryan Gabby DanielRachel Kyle and Madeline

T h e R u n n e r M u m b l e sp a g e 6

S p r i n g 2 0 1 6

Perry RodgersI will remember Willie as a humble kind hearted andgenerous soul Ill especially remember some greatexperiences participating in the Mt Si Relay while it wasunder Willies helm as Race Director And the man (and Sueof course) redefined Breakfast Seriously the anticipationof that spread at the Satos got me up and out the door morethan once for the ESR Saturday morning run they hosted

Larissa UchiyamaI first met Willie in 1996 (which was before Don and Ijoined ESR) At the time he was the Race Director for TheFalls to Gasworks Relay Don and I saw an ad and an entryform for the race in Northwest Runner and we decided tosign up for it with some friends Unfortunately after readingthe small print on the form we discovered we missed theregistration deadline by just a day or two I called the phonenumber of the Race Director listed was on the registrationform and he told me I could leave the form in his mailboxLucky for me he lived in Kirkland too

Several weeks later we went to Footzone to pick up our racepacket Willie of course was there and he recognized ourteam name (TeamCardiac Arrest) Hemade a point tocome talk to Donand me We had agood laugh about myclandestinemailbox deliveryand the fact that hewas a fellowyellow

When The Falls toGasworks Relaybecame The Mt SiRelay our team

eventually evolvedinto the BasherTrashers We trieddesperately to beatthose old guysseveral years in arow before wefinally were able topull it off Manthey were toughEven though hewas a formerBasher himself Ialways felt likeWillie was secretlyrooting for us

I alwaysappreciated Williesquiet yet wicked dry sense of humor He was a kindredspirit and I sadly miss him RIP dear Willie You were aone in a million

Kirsten LemkeMention Willie Satorsquos name and fond memories quickly fillmy mind and a smile readily comes to my face Williersquossense of humor always tickled my funny bone and I oftenfound myself doing a double-take wondering ldquodid he just saythatrdquo

One of my most lasting memories of Willie occurred oneafternoon at his house in Kirkland many years ago Williethe Mt Si Race Director had assembled a fit and mostlyfemale volunteer crew to pull together all the materialsswag and other things for the relay basically packetstuffinghellipbut it was way beyond that The volunteers

showed up at Williersquos house to find he hadarranged all these banquet tables in assembly lineform starting in his living room snakingthrough the dining room and ending outside inthe yard All the tables were covered withmountains of materials and items that needed tobe assembled and stuffed into packets Williegathered the volunteers explained the processmade station assignments and then basicallybarked the command ldquoGordquo In military style weall hopped to it and quickly initiated the stuffingprocess After about an hour with many morehours to go I noticed Willie lounging on thecouch enjoying all the action I asked him if hewas going to jump in and help so we could finishsooner He just laughed and said nohellipand you

ESR memories of Willie Sato

e a s t s i d e r u n n e r s

p a g e 7

know what he didnrsquot I guess Willie thought that if youclearly are the Henry Ford of packet stuffing you let theothers stuff the packets And there you have it I miss youWillie Kirsten

Tami CurtisWillie I remember his fondness for the Triple J cafe If hehad his way hed have begun and finished every run fromthose hallowed grounds I also loved the way he helpedorchestrate the New Years Rebelution runs from theWorkshop Tavern -- in place of driving to Tacoma for theprogressive Ft Steilacoom races It was a welcomealternative

Janet HoweWillie and Sue hosted breakfast for one of the first ESRSaturday runs that I attended I remember how warm andwelcoming the house was with Sue and Willies deliciousfood and Willies sense of humor I will always rememberhim as the face of ESR

Mark SmithIn my earlier years running with ESR Willie and I often spenttime at various activities As I recall Willie was as I see it andhow Glen Campbell writes the lineman for the county Thatwas Willie Never complained about his work but oftenmentioned how many years he had worked for GTE Some ofyou may ask what was GTE

When attending the after run dining activities Willie manytimes would add plenty of great comments to ourconversations

Willie and Sue were invited to a Seattle ESR party on one ofSeattles houseboats anchored at Gasworks Park The partywas entertaining and about 30 ESR members attended We allsqueezed in the boat to enjoy each others company At thetime the club was relatively small in comparison totodays membership roster

Willie was always where the party was He loved his ESRfriends At that time Dave McKinney was the Falls toGasworks racedirector Not longafter Willie tookover as racedirector Not surehow he got the racedirector job but wasdirector for manyyears Oneaccomplishments asrace director waschanging the nameto Mt Si Relay

around 1998-1999

Often Sue andWillie opened uptheir Kirklandhome to SaturdayMorning runnersAfter our runsthey enjoyedhosting wonderfulgatherings at theirhome I have manygood memories oflooking at familypictures at theirhome Willie tookon the grandfatherjob He loved theposition as agrandfather andspoke about thegrandchildren

I will never forgetWillies ability tobreak-the-ice withpeople Severaltimes mentioninghis early yearsgrowing up in Washington

RIP my friend

Shoes piled up on the porch during apost Saturday morning run at the Satorsquos

T h e R u n n e r M u m b l e sp a g e 8

S p r i n g 2 0 1 6

By Larissa Uchiyama

The annual ESR Holiday party washeld on Saturday January 23 at theNorth Kirkland Community CenterAlmost 90 people were inattendance From all appearances agood time was had by all (at least inthe eyes of an unbiased partyplanner) ESR members and theirguests were freshly showered fullycoiffed and resplendent in non-running finery

Once again delicious meals wereprovided by 12 Basketscatering Pictures ESRmembers had submittedearlier to Theresa Novillowere run on a continuousloop throughout the eveningIn addition to that a slideshow tribute honoring one ofESRrsquos founding membersand former Mt Si Relay andUltra Runs race directorWillie Sato (who passedaway on August 9 2015)was displayed The secondannual ESR Volunteer Rafflewas held featuring a widearray of eclectic prizesincluding ESR apparelStarbucks gift cardsSeahawks memorabilia andother fun itemsAs In years past DJ Wendy from City DJwas on hand and did a great job gettingclub members and their guests off theirseats and on their feet dancing to asmorgasbord of tunes ranging from hip hopto old rock classics There really is nothingmore awesome than watching a group ofdiehard runners break out their best dancemoves and burn up the dance floor

Thank you to all who came and helpedmake this event another success And aHUGE thank you to all of our fabulousvolunteers who came early to help set upand stayed later to help us clean up Weappreciate you all

T h e R u n n e r M u m b l e sp a g e 6

S p r i n g 2 0 1 6

Perry RodgersI will remember Willie as a humble kind hearted andgenerous soul Ill especially remember some greatexperiences participating in the Mt Si Relay while it wasunder Willies helm as Race Director And the man (and Sueof course) redefined Breakfast Seriously the anticipationof that spread at the Satos got me up and out the door morethan once for the ESR Saturday morning run they hosted

Larissa UchiyamaI first met Willie in 1996 (which was before Don and Ijoined ESR) At the time he was the Race Director for TheFalls to Gasworks Relay Don and I saw an ad and an entryform for the race in Northwest Runner and we decided tosign up for it with some friends Unfortunately after readingthe small print on the form we discovered we missed theregistration deadline by just a day or two I called the phonenumber of the Race Director listed was on the registrationform and he told me I could leave the form in his mailboxLucky for me he lived in Kirkland too

Several weeks later we went to Footzone to pick up our racepacket Willie of course was there and he recognized ourteam name (TeamCardiac Arrest) Hemade a point tocome talk to Donand me We had agood laugh about myclandestinemailbox deliveryand the fact that hewas a fellowyellow

When The Falls toGasworks Relaybecame The Mt SiRelay our team

eventually evolvedinto the BasherTrashers We trieddesperately to beatthose old guysseveral years in arow before wefinally were able topull it off Manthey were toughEven though hewas a formerBasher himself Ialways felt likeWillie was secretlyrooting for us

I alwaysappreciated Williesquiet yet wicked dry sense of humor He was a kindredspirit and I sadly miss him RIP dear Willie You were aone in a million

Kirsten LemkeMention Willie Satorsquos name and fond memories quickly fillmy mind and a smile readily comes to my face Williersquossense of humor always tickled my funny bone and I oftenfound myself doing a double-take wondering ldquodid he just saythatrdquo

One of my most lasting memories of Willie occurred oneafternoon at his house in Kirkland many years ago Williethe Mt Si Race Director had assembled a fit and mostlyfemale volunteer crew to pull together all the materialsswag and other things for the relay basically packetstuffinghellipbut it was way beyond that The volunteers

showed up at Williersquos house to find he hadarranged all these banquet tables in assembly lineform starting in his living room snakingthrough the dining room and ending outside inthe yard All the tables were covered withmountains of materials and items that needed tobe assembled and stuffed into packets Williegathered the volunteers explained the processmade station assignments and then basicallybarked the command ldquoGordquo In military style weall hopped to it and quickly initiated the stuffingprocess After about an hour with many morehours to go I noticed Willie lounging on thecouch enjoying all the action I asked him if hewas going to jump in and help so we could finishsooner He just laughed and said nohellipand you

ESR memories of Willie Sato

e a s t s i d e r u n n e r s

p a g e 7

know what he didnrsquot I guess Willie thought that if youclearly are the Henry Ford of packet stuffing you let theothers stuff the packets And there you have it I miss youWillie Kirsten

Tami CurtisWillie I remember his fondness for the Triple J cafe If hehad his way hed have begun and finished every run fromthose hallowed grounds I also loved the way he helpedorchestrate the New Years Rebelution runs from theWorkshop Tavern -- in place of driving to Tacoma for theprogressive Ft Steilacoom races It was a welcomealternative

Janet HoweWillie and Sue hosted breakfast for one of the first ESRSaturday runs that I attended I remember how warm andwelcoming the house was with Sue and Willies deliciousfood and Willies sense of humor I will always rememberhim as the face of ESR

Mark SmithIn my earlier years running with ESR Willie and I often spenttime at various activities As I recall Willie was as I see it andhow Glen Campbell writes the lineman for the county Thatwas Willie Never complained about his work but oftenmentioned how many years he had worked for GTE Some ofyou may ask what was GTE

When attending the after run dining activities Willie manytimes would add plenty of great comments to ourconversations

Willie and Sue were invited to a Seattle ESR party on one ofSeattles houseboats anchored at Gasworks Park The partywas entertaining and about 30 ESR members attended We allsqueezed in the boat to enjoy each others company At thetime the club was relatively small in comparison totodays membership roster

Willie was always where the party was He loved his ESRfriends At that time Dave McKinney was the Falls toGasworks racedirector Not longafter Willie tookover as racedirector Not surehow he got the racedirector job but wasdirector for manyyears Oneaccomplishments asrace director waschanging the nameto Mt Si Relay

around 1998-1999

Often Sue andWillie opened uptheir Kirklandhome to SaturdayMorning runnersAfter our runsthey enjoyedhosting wonderfulgatherings at theirhome I have manygood memories oflooking at familypictures at theirhome Willie tookon the grandfatherjob He loved theposition as agrandfather andspoke about thegrandchildren

I will never forgetWillies ability tobreak-the-ice withpeople Severaltimes mentioninghis early yearsgrowing up in Washington

RIP my friend

Shoes piled up on the porch during apost Saturday morning run at the Satorsquos

T h e R u n n e r M u m b l e sp a g e 8

S p r i n g 2 0 1 6

By Larissa Uchiyama

The annual ESR Holiday party washeld on Saturday January 23 at theNorth Kirkland Community CenterAlmost 90 people were inattendance From all appearances agood time was had by all (at least inthe eyes of an unbiased partyplanner) ESR members and theirguests were freshly showered fullycoiffed and resplendent in non-running finery

Once again delicious meals wereprovided by 12 Basketscatering Pictures ESRmembers had submittedearlier to Theresa Novillowere run on a continuousloop throughout the eveningIn addition to that a slideshow tribute honoring one ofESRrsquos founding membersand former Mt Si Relay andUltra Runs race directorWillie Sato (who passedaway on August 9 2015)was displayed The secondannual ESR Volunteer Rafflewas held featuring a widearray of eclectic prizesincluding ESR apparelStarbucks gift cardsSeahawks memorabilia andother fun itemsAs In years past DJ Wendy from City DJwas on hand and did a great job gettingclub members and their guests off theirseats and on their feet dancing to asmorgasbord of tunes ranging from hip hopto old rock classics There really is nothingmore awesome than watching a group ofdiehard runners break out their best dancemoves and burn up the dance floor

Thank you to all who came and helpedmake this event another success And aHUGE thank you to all of our fabulousvolunteers who came early to help set upand stayed later to help us clean up Weappreciate you all

e a s t s i d e r u n n e r s

p a g e 7

know what he didnrsquot I guess Willie thought that if youclearly are the Henry Ford of packet stuffing you let theothers stuff the packets And there you have it I miss youWillie Kirsten

Tami CurtisWillie I remember his fondness for the Triple J cafe If hehad his way hed have begun and finished every run fromthose hallowed grounds I also loved the way he helpedorchestrate the New Years Rebelution runs from theWorkshop Tavern -- in place of driving to Tacoma for theprogressive Ft Steilacoom races It was a welcomealternative

Janet HoweWillie and Sue hosted breakfast for one of the first ESRSaturday runs that I attended I remember how warm andwelcoming the house was with Sue and Willies deliciousfood and Willies sense of humor I will always rememberhim as the face of ESR

Mark SmithIn my earlier years running with ESR Willie and I often spenttime at various activities As I recall Willie was as I see it andhow Glen Campbell writes the lineman for the county Thatwas Willie Never complained about his work but oftenmentioned how many years he had worked for GTE Some ofyou may ask what was GTE

When attending the after run dining activities Willie manytimes would add plenty of great comments to ourconversations

Willie and Sue were invited to a Seattle ESR party on one ofSeattles houseboats anchored at Gasworks Park The partywas entertaining and about 30 ESR members attended We allsqueezed in the boat to enjoy each others company At thetime the club was relatively small in comparison totodays membership roster

Willie was always where the party was He loved his ESRfriends At that time Dave McKinney was the Falls toGasworks racedirector Not longafter Willie tookover as racedirector Not surehow he got the racedirector job but wasdirector for manyyears Oneaccomplishments asrace director waschanging the nameto Mt Si Relay

around 1998-1999

Often Sue andWillie opened uptheir Kirklandhome to SaturdayMorning runnersAfter our runsthey enjoyedhosting wonderfulgatherings at theirhome I have manygood memories oflooking at familypictures at theirhome Willie tookon the grandfatherjob He loved theposition as agrandfather andspoke about thegrandchildren

I will never forgetWillies ability tobreak-the-ice withpeople Severaltimes mentioninghis early yearsgrowing up in Washington

RIP my friend

Shoes piled up on the porch during apost Saturday morning run at the Satorsquos

T h e R u n n e r M u m b l e sp a g e 8

S p r i n g 2 0 1 6

By Larissa Uchiyama

The annual ESR Holiday party washeld on Saturday January 23 at theNorth Kirkland Community CenterAlmost 90 people were inattendance From all appearances agood time was had by all (at least inthe eyes of an unbiased partyplanner) ESR members and theirguests were freshly showered fullycoiffed and resplendent in non-running finery

Once again delicious meals wereprovided by 12 Basketscatering Pictures ESRmembers had submittedearlier to Theresa Novillowere run on a continuousloop throughout the eveningIn addition to that a slideshow tribute honoring one ofESRrsquos founding membersand former Mt Si Relay andUltra Runs race directorWillie Sato (who passedaway on August 9 2015)was displayed The secondannual ESR Volunteer Rafflewas held featuring a widearray of eclectic prizesincluding ESR apparelStarbucks gift cardsSeahawks memorabilia andother fun itemsAs In years past DJ Wendy from City DJwas on hand and did a great job gettingclub members and their guests off theirseats and on their feet dancing to asmorgasbord of tunes ranging from hip hopto old rock classics There really is nothingmore awesome than watching a group ofdiehard runners break out their best dancemoves and burn up the dance floor

Thank you to all who came and helpedmake this event another success And aHUGE thank you to all of our fabulousvolunteers who came early to help set upand stayed later to help us clean up Weappreciate you all

T h e R u n n e r M u m b l e sp a g e 8

S p r i n g 2 0 1 6

By Larissa Uchiyama

The annual ESR Holiday party washeld on Saturday January 23 at theNorth Kirkland Community CenterAlmost 90 people were inattendance From all appearances agood time was had by all (at least inthe eyes of an unbiased partyplanner) ESR members and theirguests were freshly showered fullycoiffed and resplendent in non-running finery

Once again delicious meals wereprovided by 12 Basketscatering Pictures ESRmembers had submittedearlier to Theresa Novillowere run on a continuousloop throughout the eveningIn addition to that a slideshow tribute honoring one ofESRrsquos founding membersand former Mt Si Relay andUltra Runs race directorWillie Sato (who passedaway on August 9 2015)was displayed The secondannual ESR Volunteer Rafflewas held featuring a widearray of eclectic prizesincluding ESR apparelStarbucks gift cardsSeahawks memorabilia andother fun itemsAs In years past DJ Wendy from City DJwas on hand and did a great job gettingclub members and their guests off theirseats and on their feet dancing to asmorgasbord of tunes ranging from hip hopto old rock classics There really is nothingmore awesome than watching a group ofdiehard runners break out their best dancemoves and burn up the dance floor

Thank you to all who came and helpedmake this event another success And aHUGE thank you to all of our fabulousvolunteers who came early to help set upand stayed later to help us clean up Weappreciate you all

e a s t s i d e r u n n e r s

p a g e 9

By Carl Kadie

MarchMercer Island Rotary RunSunday March 20 201610K run (830am) Half Marathon (900 am)5K run amp walk (930 am)Starts at the Community Center at MercerviewPark on streets downtown or at Park amp Ride(and walk)In 2015 17 of us ran here Bag check isavailable but may be too slow to useCertifiedhttpwwwmercerislandhalfcom

AprilMt Si Relay amp UltrasSunday April 24 2016(This is ESRrsquos biggest fund raiser so pleasevolunteer too)The race is a 5-person 10 leg relay ndash 50 mileUltra ndash 50 k Ultra

Starts at Snoqualmie Elementary School inSnoqualmieIn 2015 5 ESR folks ran the 50K Ultra and ESRfolks ran on six relay teamshttpwwwmtsirelaycom

MaySnoqualmie Cinco de Mayo Half Marathon amp 8KSaturday May 7th 2016Mount Si High School 830AMBoth courses are certifiedIn 2015 15 ESR folk ran herehttpbitly1CM4fBb

JuneFall City Days Fun Run 5K and 10KSaturday June 21 2016The courses are flat certified and chip timed Agreat chance to set a PRThe race is in downtown Fall CityIn 2015 23 ESR folks run herehttpwwwfallcityorgrunhtml

Featured Races

T h e R u n n e r M u m b l e sp a g e 1 0

S p r i n g 2 0 1 6

By David Longmuir

Some Eastside Runners set their sights on completing theirfirst ultra some aim to run a marathon time that qualifiesfor Boston and others shoot for PRs on the road All ofthese are individual goals Cross country is different itrsquos theteam score that matters most Dialog from the popularcross-country movie McFarland USA explains it

Coach Jim White Okay here we go Rememberscorings based on your individual places all right Youfinish first thats a one Second thats a two and so onThe team with the lowest combined score for their topfive runners wins

David So the lowest score wins

Jim White Thats right Its like golf

Victor You think we play golf

Many hardy ESR members forsook golf and ran crosscountry this fall

We started at the Lake Padden Relays in Bellingham onLabor Day weekend where ESR women Gabrielle Orsi andAleksandra Taylor each ran two laps to take first place in theF 30-39 division Erica McElrea and Russ Otani also each rantwo laps to win their co-ed division The ESR Silverbacks 60+menrsquos teammdashwho hold the age-group course recordmdashranthree 4-man teams and swept the podium

The next several races didnrsquot have any team scoring in thecommunity or open divisions but we used them to raceourselves into shape for the district regional and nationalchampionship meets in November and December TheSundodger Fort Steilacoom Bellevue Tomahawk Hole-in-the-Wall and WWU invitational meets all had goodcompetition and some challenging courses

The first team-scoring event was November 1st the PNTFOpen and Masters Cross Country Championships held on amuddy and slippery 6K Lower Woodland Park course

Eastside Runners women Shelly Hack Jen Rozler andPhyllis Nelson nabbed 3rd place in the F 40 division

The ESR Silverbacks turned out in big numbers to finish 2nd

and 3rd in the M 60 division (A team Brandon Henry EdBarney David Longmuir Frazer Mann Phil McBride Bteam Dave Parsons William Waters David AndersonMichael Corroone Mark Mitchell)

Other runners sporting ESR red singlets at the meet wereDenis Villeneuve who nabbed 4th in the super-competitive55+ age division and Patrick Dwyer (7th div) and OsamuYamamoto (8th div)

Patrick Dwyer said after the meet ldquoWhat was most excitingto me was the great influx of new Silver Talent Running withmost of the lsquooldrsquo guys and having a bunchof new lsquooldrsquo guys to run with as wellrdquo

The next team-scoring event happened three weeks later inPortland The USATF NW Regional Championships was laidout on 2K of rolling terrain over grass tree roots and gravelat Fernhill Park and featured a jump over a hay bale on everylap Masters and open men ran five laps and masters andopen women ran three laps The ESR Silverbacks team posteda perfect score Ed Barney-1 Dave Parsons-2 DavidLongmuir-3 Bill Waters-4 David Anderson-5 Other fineperformances were Sandra Selbyrsquos 4th place and PatrickDwyerrsquos 3rd place in their age groups

In cross country particularly in the master divisions 95 ofsuccess is delivering healthy bodies to the start line Wersquodbeen pointing to the USATF Club Nationals in San FranciscorsquosGolden Gate Park on December 12 but the ESR Silverbackssuffered some serious attrition Achilles tendinitis hit meafter the regional championships so I had to scratch Philrsquosdoctor prescribed absolutely no running until after surgeryMichael stayed home to witness the birth of a grandchildDave Parsons couldnrsquot score for the team at the nationalsbecause hersquos a British citizen etc

Despite these setbacks we managed to put two 3-manteams of Silverbacks on the start line in the Master Menrsquos 8Krace in San Francisco the A team with Ed Barney FrazerMann Bill Waters and the B team with David AndersonPatrick Dwyer Osamu Yamamoto In addition Sandra Selbyran as an individual in the Master Womenrsquos 6K race

ESR posted excellent results against the best runners in thecountry The Silverback A and B teams finished 17th and 32nd

out of 36 teams Dave Parsons finished 47th out of 110 in hisage division and Sandra Selby ran a stellar race to finishtop-10 in her very strong age division (9th out of 45)

e a s t s i d e r u n n e r s

p a g e 1 1

Pictures

Cross country teammates after the season opener at LakePadden

Sandra Selby and Markham Hurd hammering along thebeach in the Bellevue Invite at Lake Sammamish State Park

Ed Barney and Dave Parsons running the Polo Track at ClubNationals in San Francisco

Frazer Mann rocking the Seahawks gloves at Club Nationals

Intense competition at Club Nationals with Sandra runningtough on the way to a top-10 finish

In addition to our main websitehttpwwweastsiderunnerscom you can also find us onlineat the following sites

bull Visit the membership site and blog athttpseastsiderunnersclubwildapricotorg

bullbull Join our clubrsquos online running log group at

httpwwwlogaruncom Sign up and join the EastsideRunnersrsquo team

bull Join our Facebook group athttpwwwfacebookcomgroupphpgid=5545443961

bull You can track your race times on Athlinksrsquo site athttpwwwathlinkscom Join our club page athttpwwwathlinkscomaffiliateaspxaffid=1230

T h e R u n n e r M u m b l e sp a g e 1 2

S p r i n g 2 0 1 6

By Theresa Novillo

The ESR fall meeting was held onOctober 20th at Everyday Athlete inKirkland Lance Carter our guestspeaker provided valuable informationand hands-on demonstrations forimproving running form Lance is theEveryday Athlete store co-owner anIronman and a running and tri coachFor the past year he has conductedIntentional Running clinics that analyzerunning form and provide suggestionsfor improving form and speed

Lance began his presentation byreviewing a hip strengthening and plankroutine in which the following components are donecontinuously without taking a break

1 Plank position Hold for 20 seconds gradually increasingby 15 seconds every three weeks until you can hold theposition for up to three minutes

2 Hips round 1 Perform the following six exercises one legat a time up to ten reps per side

Lateral dog leg lifts Slow movement pretend thereis a book on your sacrum go to your full range ofmotion without opening the hips hips should staysquare to the ground

Small leg circles With leg straight back move it insmall circles in both directions

Leg sweep With leg out sweep back and forth per-forming extensions to each side

Leg tap With leg out tap your toe to the ground andraise to a 30 degree angle

Big leg circles With leg out make big circles in bothdirections

Mule kick Move leg in to the chest and extend (kneeto chest then kick out the leg)

3 Plank position Hold for 20 seconds gradually increasingby 15 seconds every three weeks until you can hold theposition for up to three minutes

4 Hips round 2 Perform the following three exercises oneleg at a time up to ten reps per side

Leg extensions Keep your feet about 6 inches apart

Leg raises Lie on your side with one leg bent whileraising the other leg

Clam shells Perform in a range of 3-6inches

5 Plank position Hold for 20 secondsgradually increasing by 15 seconds everythree weeks until you can hold the positionfor up to three minutes

You can see a video demonstration at thefollowing linkhttpswwwyoutubecomwatchv=Z0m7b2ErTSoampfeature=youtube

e a s t s i d e r u n n e r s

p a g e 1 3

Lance then reviewed the following four components of goodrunning form

1 Arm carriage Drive your elbow back (You should see anopening between the elbow and body as you drive thearms) Elbow angles should be 90 degrees or less and thecenter (zipper line) should not be crossed You can see avideo demonstration at the following link

httpswwwyoutubecomwatchv=pg_aWCGR3gw

2 Land on your midfoot (located behind the forefoot and infront of the heel) which makes you feel lighter andgenerates quicker turnover

3 Lean from the ankles not straight up and down Placingweight in your heel shift your weight to the ball of thefoot keep ankles with forward momentum withoutbending at the waist You can see two videodemonstrations at the following links

httpswwwyoutubecomwatchv=ipPvxKDx4LI

httpswwwyoutubecomwatchv=fG6hvfJa21s

4 Relax your shoulders while running turn your palms faceup and pick your knees up to increase stride length Youcan see a video demonstration at the following link

httpswwwyoutubecomwatchv=6c_i_YLniJ4

Lancersquos presentation sparked so much interest that hekindly provided a free hands-on training session onSunday November 1st at which people receivedindividual tips and feedback on how to improve their

personal runningform Based onwhat we learnedin his trainingsessions and onthe testimonialsof his clients Ihighlyrecommendreaching out toLance for anindividualsession atitri2008gmailcom Even if youdo not have apersonal goal torun faster he can

teach you to run more efficiently and comfortably to bringmore joy to your running Many thanks to Lance for sharinghis knowledge at the Fall Meeting and at the November 1st

follow-up session

ESR is using a new membership management system Thissystem should make it much easier for members to managetheir contact details and receive club emails Themembership directory will be available online to membersonly and you can choose whether you want to be listed in thedirectory You will receive automatic emails when it is timeto renew If you dont renew within a month of yourexpiration date your membership will be closed We will nolonger be accepting paper registrations We are still in theearly stages of setting up this system and testing all of itscomponents so please be patient Feel free to give usfeedback and let us know if you run into problems with thesystem

A one-year membership to the Eastside Runners costs $2000for individuals and $2500 for families To joinhttpseastsiderunnersclubwildapricotorgand click on join us

T h e R u n n e r M u m b l e sp a g e 1 4

S p r i n g 2 0 1 6

We will start at the Issaquah Fred Meyer parking lot nearStarbucks 6100 E Lake Sammamish Pkwy SE Wersquoll crossthe street to the East Lake Sammamish Trail Routeoptions include an out and back on trail or a 10 milecourse that includes the lower section of Tiger Mountain

Mark Smith 425-747-9451 mjsrunhotmailcom Terry Ostendorf 425-301-1239 bailey229comcastnet

Course options are 34 46 and 65 miles through trailsaround Trilogy and Redmond Ridge Meet at The Golf Clubat Redmond Ridge 11825 Trilogy Pkwy NE Redmond98053

Doug Chase (425) 269-5636 dougchaseracecom

53 and 60-mile courses along trails through wetlands andalong residential streets with a couple of pretty good hillsMeet at Shoes-N-Feet 15015 Main St 102 in the KelseyCreek Center off 148th Avenue and Main St in Bellevue

Pete Marshall 425-453-9287 psmarshallcomcastnet

Meet at the Statue of Liberty replica located close tointersection of Alki Ave and 60th Ave SW in West SeattleRun along Alki beach and residential streets with routes ofvarying distances of up to 85 miles

Laura Zeffer 206-372-1643 zeffer3gmailcom

Loop course of 6 miles or any distance out-and-back on theBurke-Gilman or the Sammamish River Trails Meet at theWilmot Gateway Park in Woodinville

Karen Zehm 206ndash999-3060 karenzehmwindermerecom

5K amp 10K routes available on paved streets in KirklandMeet at the parking lot across from the Gazebo in MarinaPark in downtown Kirkland

Kristen Park 425-247-8708 kristenalliparkhotmailcom

Three hilly routes from 48 to 97 miles Other out andback routes on bike path for walkers and jogging strollersMeet by tennis courts in Lid Park 71st Ave SE and SE22nd

May OrsquoNeill 206-953-6386 m_y_chengyahoocom

35 and 5 mile courses entirely on unpaved trails throughthe woods From Avondale Road head 24 miles east onNovelty Hill Road with park entrance is on your left

Richard Rundle 206-321-2355 richard_runslivecom Mark Hovde 206-947-8437 mhovde1hotmailcom

Meet at Gas Works Park in Seattle 2101 N Northlake WaySeattle WA 98103 Route handouts will be available at therun

Carol Ladd 425-641-0282 esr_membershiplivecom

Meet in the Beaver Lake parking lot on the south side ofSE 24th St near the lodge There are 25 42 and 6 mileroutes Handouts with the turn-by-turn will be available atthe run

Dan Herron 425-444-2827 daniel_herronhotmailcom

A 6 mile ldquofigure 8rdquo loop on unpaved trails and sidewalksMeet at South Bellevue Park amp Ride off Bellevue Way justnorth of I-90 Exit 9

Tony Tang 425-373-6366 tangseptyahoocom

Join the Eastside Runners Facebook page to get yourweekly reminder For more information contact the runleaders or visit the club website athttpwwweastsiderunnerscom

February - April 2016 All runs start at 830am with optional breakfast afterwards

Saturday Morning Run by Kirk Sall

e a s t s i d e r u n n e r s

p a g e 1 5

All are welcome to join other Eastside Runners in the RedmondTown Center at 6pm on Monday night

We meet at Super Jockrsquon Jill in downtown Redmond at 16095Cleveland Street There is parking in the garages of eitherbuilding or behind the building on Bear Creek Parkway

httpsuperjocknjillcomredmond-locationRuns vary from 3 to 7 miles There are several courses availablesome flat some hilly Much like our Saturday morning runs we

break into groups of same-paced runners All levels are welcomeVisit the website for a map of a few of the routes postedunder Monday Night Runs

During the winter months wearing reflective clothing and aheadlamp is highly recommended

Please join us anytime Newcomers and beginners are welcomeat no cost or obligation

Monday Night Run - Redmond Super Jockrsquon Jill

The Eastside Runnersrsquo Thursday night run is from Bridle TrailsShopping Center at 6pm The address is 6501- 132nd Ave NE inKirkland Meet in the southeast corner of the parking lot

We run between 40 and 60 minutes starting slower than 8minute pace and breaking into like-paced groups Most courses

are hilly but we do have some semi-flatrdquo looprdquo and ldquoout andbackrdquo routes Newcomers are very welcome

With dry weather we often venture into the 480 acre BridleTrails State Park After the run we eat drink and relaxtogether Your smile is more important than your pace ContactScott Adsit at (425) 822-7047 or lynnscotcomcastnet

Track workouts are held every Wednesday night at 600orsquoclock During high school soccer season (September-October) and (February-May) we meet at local junior hightracks During the other half of the year we meet at LakeWashington High School 12033 NE 80th Street inKirkland It may change from time to time so verify thelocation if you plan to participate

The workout will be posted on the ESR track webpageand includes the location for the workout My workoutsare designed to prepare runners for racing distances fromthe 5K to marathon Irsquoll create a pace chart for eachworkout outlining the goal pace based on your current

fitness Before the workout everyone is assignedto groups so they can work together

Runners should arrive early to thoroughly warm up priorto the start time Runners from beginners to some of thetop racers in the area take part It is a non-competitiveand fun way to improve your speed The workout andpace chart is updated every Tuesday and available toview online at wwwfreewebscomjohnsweeney11 or theESR homepage wwweastsiderunnerscom andclicking on Weekly Club Runs then Wednesday NightTrack Workout Contact Colin Hawkesat hawkescyahoocom for more information

Friday Morning Run - Redmond Super Jockrsquon JillThe run meets at 655 am in front of Super Jock rsquoN Jill inRedmond and kicks off at 700 am sharp Our primaryflat route is a little less than 5 miles utilizing theRedmond Connector Trail the Bear Creek Trail and theSammamish River Trail We finish up with coffee at TopPot Doughnuts Its a beautiful run around RedmondOur secondary route is our Hill Run (still starting at SuperJock rsquoN Jill and ending at Top Pot Doughnuts) It comes in

at 4 miles with one kicker of a hill It follows theSammamish River Trail up to the Power Line Trail andthen back down 166th Wear shoes that you feelcomfortable taking off road for this oneFor questions contact Michelle Bergeron or Elizabeth Guy

mbergeron10gmailcom 517-375-6875elizg23yahoocom 425-829-5627

T h e R u n n e r M u m b l e sp a g e 1 6

S p r i n g 2 0 1 6

Compiled by ESR members amp Carl Kadie

Los Angeles Marathon Feb 14Colin Hawkes 31528Jodie Isomura 33054Tara Peterson 33308Sue Maybee 41031Kirk Sall 41032Janet Rumer 43248Laura Zeffer 44500

The Rain Run Redmond Jan 23Half MarathonDavid Anderson 14713 4th div

Louisiana Marathon Baton Rouge Jan 17MarathonSue Maybee 35752 BQ 1st divHalf MarathonKirk Sall13529

Deception Pass 25K Oak Harbor Dec 13Ross Comer 42922

USATF National Club Cross CountryChampionships San Francisco Dec 12 Masters Women 6KSandra Selby 2415Masters Men 60+ 8KDavid Parsons 3501Eastside Runners team A Ed Barney 3447Frazer Mann 3557 William Waters 3623Eastside Runners team B David Anderson3902 Patrick Dwyer 4056 OsamuYamamoto 4340

Kent Christmas Rush 5K Kent Dec 12Jennifer Rozler 2200 1st division

California International MarathonSacramento CA Dec 6Bethany Nicklas 41833

Seattle Marathon Seattle Nov 29MarathonLaura Comer 63932Ross Comer 63932Half MarathonJennifer Rozler 14528

Ghost of Seattle Seattle Nov 28Marathon

Ross Comer 62532Half MarathonCarol Ladd 21329

Wishbone Run Renton Nov 27MarathonRoss Comer 64714

Wattle Waddle Marathon Seattle Nov 26Paul David 40908Ross Comer 55752

Wittle Waddle Half Marathon Seattle Nov 26Carol Ladd 21618

CAT Turkey Trot 10K Fall City Nov 26Julia Olszewski 10116 3rd div

Norpoint Turkey Trot Nov 26Ed Barney 2050 1st 60+ Div

Lansing Turkey Trot Lansing MI Nov 26Michelle Bergeron 2441

Redmond Lake Half Marathon Nov 24Ross Comer 31808 sweeperMichelle Bergeron 20438 1st women div

Redmond River Half Marathon Nov 23Ross Comer 31328 sweeper

Balanced Athlete Half Marathon RentonNov 22Ross Comer 32144 sweeper

Cupcake Run II Snohomish Nov 21Half MarathonRoss Comer 25802 sweeper

Ravenna Refresher 8K Seattle Nov 21Emma Gordon 5954 first ever 8K

Purple Heart Dash 5K UW Seattle Nov 1Emma Gordon 3154 first ever 5K

Indianapolis Monumental MarathonIndianapolis IN Nov 7May ONeill 35748 BQSue Maybee 35841 BQKen ONeill 40924

Pacific NW Open and Masters CrossCountry Championships Woodland ParkSeattle WA Nov 1Masters 6KEastside Runners 3rd place F 40 team(Shelly Hack 4th div Jennifer Rozler 8th divPhyllis Nelson 1st div)Eastside Runners Silverbacks A 2nd place M60 team (Brandon Henry 3rd div Ed Barney6th div David Longmuir 1st div Frazer Mann3rd div Phil McBride 9th div)Eastside Runners Silverbacks B 3rd place M60 team (Dave Parsons 7th div WilliamWaters 2nd div David Anderson 8th divMichael Corroone 5th div Mark Mitchell 10thdiv)Denis Villeneuve 4th divOsamu Yamamoto 8th divPatrick Dwyer 7th div

Carkeek 12 Hour Seattle Oct 31Ross Comer 3304 milesGermaine Wong 3196 miles

Cougar Mountain Series 50K Issaquah Oct25 Jean-Gael Reboul 70053

Columbia Gorge Half Marathon HoodRiver OR Oct 25Carol Ladd 15556

Ft Steilacoom Trail Runs Lakewood Oct18Marathon Jean-Gael Reboul 40059

Run Nike Women San Francisco HalfMarathon Oct 18Michelle Bergeron 21926Katie Bassett 24733

Snohomish River Run Snohomish WAOct 11Half MarathonLaura Comer 25426Ross Comer 25426

Defiance 50K Tacoma WA Oct 10Jean-Gael Reboul 50925Germaine Wong 70909Ross Comer 92002 Sweeper

ESR Race Results

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p a g e 1 7

Fall City 10K and Half Oct 10Half MarathonTrish Ostertag 15703 55-59 2Larissa Uchiyama 14950 1Jerry Brown 15759 6

Portland Marathon Oct 4Rod Brown 50626

Baker Lake 50K Trail Run Oct 3 Sudheer Maremanda 51727Jean-Gael Reboul 54248Tamara Fisher 61956

ESR First 5K Redmond Sept 27

John OHearn 17411 1st divRich Camacho 18505 2nd divDan Friesen 19249 2nd divMichael Rumer 20063 3rd divJordan Atlas 20194 3rd divMolly Hurd 21241 1st divDavid Cross 21257 4th divDavid Rose 21342 5th divPaul Rice 22139 4th divDon Uchiyama 22156 5th divJon Hoerlein 2350Hans Hoerlein 23502 2nd divKris Solem 24323 2nd divMichelle Bergeron 24403 1st div PRLaura Zeffer 24489 3rd divPerry Rodgers 25432

Xiang Sheng 26265 4th divDavid Anderson 27080 3rd divJulia Olszewski 27118 4th div PRLarissa Uchiyama 28461 5th divChristine Cross 33565Sierra Urie 33590 6th divKristen Park 37260

To get your race results in the next newslettercheck out the article below about posting yourtimes online Contact Carl Kadie atcarlkmsncom with questions

By Carl Kadie

You can post your own race results online for everyonein the club to admire Here is how the self-service racetabulation works

1 Go to web page httpesrraceresultspbwikicom2 Log in by selecting ldquoLog inrdquo on the left Use this email

and passwordbull email ESRslugcocombull password EsrRaceResults

3 Select the ldquoEditrdquo tab at the top4 Edit the results page within your web browser5 When you are done click the ldquoSaverdquo button at the

bottom

Wersquore mostly trying to capture information about non-featured races Please include race date person timeand any awards or remarks You donrsquot need to worry

about things like fonts We can fix those up easily Alsodonrsquot worry about messing things up The computerremembers all the old versions and we can easily fixthings For featured races you can leave the tabulationto me the ESR featured race coordinator Because theresults are online you can see results before thenewsletter comes out Also you can look back at resultsfrom previous quarters If you have any problems youcan still email results to me at carlkmsncom

The technology behind the web page is called Wiki Theidea is that anyone can edit any web page of a WikiWhat happens when every reader is allowed to be awriter The most impressive result has been the creationof Wikipedia the Worldrsquos largest and perhaps mostuseful encyclopedia You can learn more about Wikis byreading about it in the encyclopediahttpenwikipediaorgwikiWiki

T h e R u n n e r M u m b l e sp a g e 1 8

S p r i n g 2 0 1 6

Need some new apparel for the upcoming Spring runningseason We have the ESR gear to help you out

Your ESRewards earned from volunteering at club sponsoredraces can be used like cash

Our current inventory includesRed ESR Singlets - $20Red Short Sleeve Podium Shirt - $25Black Long Sleeve Podium Shirt - $22Red Womens Racing Shimmel - $14RedWhite ESR Team Jacket (old style) - $41RedBlackWhite ESR Team Jacket (new style)- $60Black Spartan Pant - $25

Please note that we do not have all sizes currently availablefor each item

We still have some bargain apparel available as wellBlack Podium Split Short - $5Black Womens Vapor Dry Pant - $5Womenrsquos old style shimmels - $5Mens and Womens Classic Fleece Jackets - $102008 Mt Si Relay Tech Shirts Long Sleeve - $5

If you have any apparel questions need to place an order orhave suggestions for new gear ideas contact Terry Ostendorfat bailey229comcastnet

Thank you

e a s t s i d e r u n n e r s

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Evergreen Trail Runs

March 5 ndash Lake Sammamish Half MarathonRedmond Town Center

March 26 ndash Dash Point State Park Trail RunsFederal Way ndash Half Marathon 10K

April 9 ndash Squak Mountain Trail Runs Issaquahndash 50K Marathon Half Marathon 12K

April 23 ndash Grand Ridge Trail Runs Issaquah ndash50K Marathon Half Marathon 5K

May 8 ndash Soaring Eagle Trail Runs Sammamishndash 50K Marathon Half Marathon 10K 5K

June 12 ndash Echo Valley Trail Runs Chelan ndash50K Marathon Half Marathon 10K 1mi

June 25 ndash Taylor Mountain Trail RunsIssaquah ndash 50K Marathon Half Marathon 5mi

July 9 ndash Lakewood SummerFEST Trail Run FtSteilacoom Park Lakewood ndash 10K 5K 1mi

Find more info about upcoming runs atwwwEvergreenTrailrunscom

Northwest Trail Runs

March 6 ndash Spring Run For Fun RedmondWatershed ndash Marathon Half Marathon 10mi5mi

March 26 ndash Cedar Mountain Trail Run Renton ndash10mi 5mi

April 30 ndash Spring Eagle Trail Run Soaring EagleRegional Park Sammamish ndash Marathon HalfMarathon 10mi 5mi

May 7 ndash Coal Mines Trail Run Cle Elum ndash 10K5K

May 10 ndash Woodlawn Park Zoom Seattle ndash 10K5K

May 14 ndash Cougar Mountain Trail Run Series 1Newcastle ndash 108mi 51min

May 24 ndash Wilburton Hillbilly Willburton HillsPark Bellevue ndash 10K 5K

June 5 ndash The Teanaway Trail Run TeanawayCommunity Forest Teanaway ndash Marathon HalfMarathon 10K 5K

June 7 ndash Ravenna Run the Ravine RavennaPark Seattle ndash 12K 8K 4K

June 11 ndash Cougar Mountain Trail Run Series2 Newcastle ndash 145mi 82mi 5K

June 19 ndash Tiger Mountain Trail Run Issaquah ndash50K Half Marathon 13K 5K

June 21 ndash Sunshine Salutation RedmondWatershed Preserve ndash 10mi 5mi

More information about Northwest Trail Runs canbe found at wwwnwtrailrunscom

Store DiscountsTo get the discount just show your ESRmembership card Discounts apply toregularly priced merchandise

Balanced Athletendash Renton Landing 10Everyday Athlete- Juanita 10Plateau Runner Sammamish 15Redmond Athletic Supply Redmond 15Road Runner Sports- Bellevue 10Road Runner Sports- Kent 10Road Runner Sports- Seattle 10Run 26ndash Mill Creek 10Running Elements- Bellevue 10Shoes-n-Feet East Bellevue 15Super Jock amp Jill- Greenlake in Seattle 10Super Jock amp Jill- Redmond 10West Seattle Runner- West Seattle 10

ESR club members always get 10 off

Service and Selection are what make us exceptional

P O B o x 2 2 3 5B o t h e l l W A 9 8 0 4 1