Black Diamond Triathlon

5k Run or Walk-

PLUS:KIDDIE DASH + WELLNESS FAIR + FOOD+ COFFEE

KIDS ACTIVITIES + WELLNESS VENDOR BOOTHS + BLOOD DRIVE + RAFFLE PRIZES & MORE!

Bring your dogs on a leash!

We have partnered with Rainier Foot and Ankle to create this fun, family, fitness & WELLNESS event!

We will be starting and stopping at Rainier Foot and Ankle's beautiful location! The course runs along Railroad Avenue to the trailhead, then to the Dog park, and back! This is a fairly flat, easy course. It will require a police closure of Griffin Ave, so you may lose a few seconds of time waiting for traffic control.

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Our 5K training program is designed to help both true beginners and returning athletes gradually build up their running ability over the course of several weeks. Our training program typically spans 6 to 8 weeks, allowing participants to go from little or no running experience, to completing a 5K (3.1 miles) with confidence!

Training Program Overview

Our training program consists of a mix of walking and running intervals, gradually increasing the running time while decreasing the walking time. We'll have three groups to ensure everyone participating feels challenged but not overwhelmed. The more advanced groups will move into some more advanced running workouts by the end of the training program.

• Group 1 will be for those who are starting from very little to no experience or are coming back to the sport after a long time off. Group 1 members will likely have to deal with Coach Dalty the most... so choose wisely!

• Group 2 will be geared toward slightly more advanced runners who are already confident they can finish a mile or more without stopping.

• Group 3 will be for even more experienced runners and will likely operate with little supervision or guidance during workouts. Group 3 members should feel confident they can run at least a mile and be able to independently execute prescribed workouts without oversight.

Throughout the course of the training program, we will try to hold a few Special Topic Talks aimed at providing new runners the guidance they need on the best gear, fuel, hydration, and recovery techniques to help them avoid common social media woes.

Details

Our 5k training program will kick-off at 6:00PM on Wednesday April 29 @ Civic Park in Ten Trails. Once the training program starts, the group will meet every Wednesday at 6:00pm at Civic Park, and every Sunday at 8:30AM at Civic Park. Everyone will get a copy of the schedule on the first day. We will use the first race of our Summer Series as our target 5k! Our target 5k race will be held on June 17.

Tips for Success (We will cover these in detail in Special Topic Talks)

• Stay consistent: Show up to our group meetings and do you best to run at least once a week on your own.

• Listen to your body: If you feel pain, talk to a coach. discomfort is normal and we should work through it. A coach can help new runners tell the difference between pain and discomfort and whether we need to get stronger or take a break.

• Stay hydrated and fueled: Come hydrated and properly fueled. Ask a coach for suggestions if you are unsure.

• Wear proper running gear but don't be fooled into thinking you need all the most expensive gear!

• Track your progress: download Strava and join the Ten Trails Active Club's Strava Club!

Conclusion

Our 5K training program is a great way to kickstart your running journey. With dedication and consistency, your goal to finish a 5K race could be just the beginning!

Sponsorship Note:

We (a very small group of individuals) love hosting this free program for the community and have no plans on stopping! With that said, we have no large or consistent sponsors - so this program and other club activities are not free for us to host! If you are in a position to donate and help keep all our events going in the future, we would greatly appreciate it. Donations can be made during registration or directly to Coach Dalty in person. Every contribution is much appreciated!

Pulse Brewed Coffee (owned by Coach Dalty) also contributes a portion of his sales to funding Ten Trails Active Club events, so if you'd like to try some great coffee, give Pulse Brewed a try! You won't be disappointed!

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It's officially race season! And the Ten Trails Active Club is back at it with our 4th annual 5k Summer Series! Having a baby girl isn't going to slow down this team! Our summer series is our claim to fame and is a great way to build new friendships with your fellow community members - all while getting active alongside a supportive group of individuals with their own set of unique fitness goals.

The series consists of seven bi-weekly races. You only need to register once to be eligible to run or walk in all seven races (you'll be assigned a race number for the entire season at check in) ... and registration is FREE! We encourage folks of all fitness levels, and of all communities to come out and join us! Each race will be hand-timed on an open course, and results of each race will be posted on our website within a few days following the race. Post-race snacks and water will be provided as usual, but we ask everyone to bring their own water bottles to help cut back on plastic cup usage. The course has not changed from the previous years - details can be found here: COURSE MAPS | TenTrailsActiveClub (or on the link further below on this page). Note that this is a 5k despite what your watch may record... it's a twisty course through the Ten Trails trails!

As with previous years, we will have prize categories for our fastest runners and walkers, as well as categories for racers who show the most club spirit, go all out on the sprint segment, or show the most support for others throughout the season. So, anyone can win in this series! But you must compete in at least four of the seven races to be eligible for prizes. Awards will be presented at our End-of-Season Awards Potluck which will be hosted a few weeks after the last race.

Races will be held every other Wednesday on the following dates: June 17th, July 1st, July 15th, July 29th, Aug 12th, Aug 26th, Sep 9th. Check-in for each race will be held in Civic Park at 6:00pm. Race announcements will start promptly at 6:30pm, with the official start to immediately following. On the weeks that we do not race, we do have a group run from Civic Park at 6:30pm that we encourage everyone to join as well.🙂

We can't stress enough how fun these races are! So, come on out and see for yourself! 😀

Excited to see you all out there!

~Coach Dalty

Sponsorship Note:

We (a very small group of individuals) love hosting these free events for the community and have no plans on stopping! With that said, we have no large or consistent sponsors - so these events are not free for us to host! If you are in a position to donate and help keep these events going in the future, we would greatly appreciate it. Donations can be made during registration or directly to Coach Dalty in person. Every contribution is much appreciated!

Pulse Brewed Coffee (owned by Coach Dalty) also contributes a portion of his sales to funding Ten Trails Active Club events, so if you'd like to try some great coffee, give Pulse Brewed a try! You won't be disappointed!

Join the Club!

PLEASE READ ALL OF THIS

Ghosts are running amuck in Ten Trails!!! Do you and your team of Ghost Chasers have what it takes to capture and return the ghosts to their resting place a save Halloween before it's too late?!

Come join the Ten Trails Active Club in their first Relay Scramble... If you dare! This is a race, but not your typical running race. Here are the rules and objectives:

Objective:

• You and your team must retrieve the rogue ghosts and return them to their gravestones in Civic Park

• The first team to return all six ghosts and hit the finish button wins

• Keep any eye out for an extra spooky ghost and win a bonus prize for its safe return

• Awards for Best Team Name and Best Team Costume also up for grabs

Rules:

• Your team size shall be either one, two, or three (ONLY the Team Leader needs to register!)

• There is only one division, so teams of one are competing against teams of two and three

• The six ghosts may be captured in any order

• Teams may only capture and return one ghost at a time

• With the exception of teams of one, teammates must alternate between ghost hunts (relay legs)

• All teammates must capture an equal number of ghosts

• Any route may be taken to capture and return the ghosts to their resting place

• Distances shown on the map are approximations based on a reasonable path

Important Safety Notes:

• There is no marked course for this race, runners are free to take whatever route they choose to and from the ghost locations. BE SAFE when crossing streets and when choosing the route less travelled. Look at the ghost locations beforehand and plan your routes and legs wisely!

• It will be dark. Headlamps and flashlights are STRONGLY encouraged!

• Kids are encouraged to participate with parents' permission. Younger kids should be accompanied by an adult during their legs of the relay.

A note from your hosts: We love hosting these free events for the community and have no plans on stopping! With that said, these events are not free to us! If you are able to donate to help keep these events going in the future, we would greatly appreciate it! Pulse Brewed Coffee contributes a portion of their sales to funding the Ten Trails Active Club, so if you'd like to support another way and love coffee, try a bag of their coffee! We promise you won't be disappointed :)

IMPORTANT: Registration for this event closes early to ensure we have time to get materials ready for each team, so please register early.

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PLEASE READ ALL OF THIS

We're back at it again for our 4th year! Given that we had over 250 people register for last year's race; you heard that right... 250! We are asking that everyone register as soon as possible so that we can have our ducks in a row come race day!

Registration will be capped at ~250 people and I will NOT accept race day signups like we have in the past. I'm also asking this year that we do not register kids in strollers, on bikes, or anyone/thing not planning to complete the entire 5k course on their own. This is to help ensure that we leave as many spots open for other racers as possible. Kids in strollers are of course still welcome on the course :)

As we've mentioned before, these events are organized and hosted by a very small group of people (less than 5) who pay out-of-pocket and donate their time to ensure these community events continue. During the registration process, you will be asked to donate - please consider a $5 minimum donation to the club to help ensure we can continue to afford and host these events in the future. We will also be selling enamel race/club pins and Pulse Brewed Coffee at the event. Sales of which will go to funding our ongoing club activities. We appreciate your support and understanding!

Onto the race details! We will be continuing to use the same course as last year and will be providing snacks at the end as usual. I will try to have some Pulse Brewed Coffee our there too!! Remember, the race will be hand-timed on an open course, so please be safe out there and comply with the finish line rules to help ensure the event runs smoothly and we're able to quickly compile results at the end :) Remember, we ask everyone to show up 20-30 minutes prior to the start of the race so that everyone gets checked in for a prompt 8:30am race start.

The event is open to folks of all skill levels. There will be prize categories for both walkers and runners, and if you're lucky, you may even get to bring home one of our Thanksgiving Day desserts that will be raffled off after the event!

Lastly, in the spirit of thanksgiving, we will again be collecting food donations for a local food bank during the event. If you are able, all donations are greatly appreciated.

See you out there!

~Coach Dalty