Living - Peninsula Daily News

HEALTHYLIVING
| A PUBLICATION OF THE PENINSULA DAILY NEWS |
Community
gardens
in Sequim and Port Angeles
PLUS: AQUA ZUMBA
HALF MARATHON TRAINING
and
A VISIT WITH THE
OWNERS OF
CLARK FARMS
MARCH 2012
volume 8, issue 1

Healthy Living
Volume 8, Issue 1 n March 2012
WE BUILD PEOPLE
When you
give to the Y
you change
lives.
John C. Brewer, editor & publisher
Steve Perry, advertising director
Sue Stoneman, advertising operations manager
features
Published by the PENINSULA DAILY NEWS
www.peninsuladailynews.com | 360-452-2345
Main office: 305 W. First St., Port Angeles, WA 98362
Jennifer Veneklasen, editor
Brenda Hanrahan, editor
OLYMPIC PENINSULA YMCA
302 S. Francis St
Port Angeles, WA 98362
www.olympicpeninsulaymca.org
HANSATON
hearing & emotions
Change your life.
Not your batteries.
23587112
COVER PHOTO:
Community Organic
Gardens of Sequim
(COGS) by Pam Larsen.
Turn to Page 6 to learn
more about COGS and
about the Port Angeles
Victory Gardens.
community gardens | 6
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2 MARCH 2012 | HEALTHY LIVING | PENINSULADAILYNEWS.COM
23587117
clark farms’ grass-fed beef | 8
Articles & Submissions
training for a half marathon | 10
We’re always on the lookout for article ideas to include in our quarterly
Healthy Living publication.
If you have an idea for a story, please let us know.
Professionals in their field are invited to contribute informative and educational
articles or columns for consideration in Healthy Living.
For more information, email Jennifer Veneklasen, section editor, at:
jennifer.veneklasen@peninsuladailynews.com. Note the period between the
first and last name.
We cannot guarantee publication due to space and content considerations.
If your submission is accepted, we reserve the right to edit submissions.

aqua zumba, a trend worth trying
Aqua Zumba classes have arrived at public pools in Port
Angeles and Sequim. The people who move to the sounds
of upbeat Latin-inspired music in these classes promise that
they are a fun way to get a great workout.
Without losing the basic
flavor that makes landbased
Zumba classes so
much fun, Aqua Zumba
instructor Becky Maltbie
adapts Zumba dances
moves to the swimming
pool environment.
“I love the energy and the upbeat music,” says Tracy Smith
while waiting for an Aqua Zumba class at William Shore Memorial
Pool, 225 E. Fifth St. in Port Angeles.
Georgia Nickerson takes classes at William Shore and Sequim
Aquatic Recreation Center (SARC), 610 N. Fifth Ave. in Sequim.
“I love Aqua Zumba,” she says following a class at SARC.
“The instructors are great and classes are so much fun.”
Zumba is a dance fitness program based on salsa and other
Latin dance moves performed to Latin and world music beats
that has been gaining popularity since its inception in 2001.
Zumba dances are modified and adapted to the aquatic environment
without losing the basic flavor that makes land-based
Zumba classes so much fun, says Becky Maltbie, an Aqua
Zumba instructor at William Shore Memorial Pool.
“Aqua Zumba is a Latin dance party in the shallow end of a
swimming pool,” Becky explains.
“Aqua Zumba fuses hypnotic Latin and international
rhythms and easy-to-follow moves to create a one-of-a-kind fitness
program in the water that will blow you away.”
continued next page >>
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4 MARCH 2012 | HEALTHY LIVING | PENINSULADAILYNEWS.COM
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AQUA ZUMBA continued >>
Becky received her land Zumba certification over a year ago and started teaching
Aqua Zumba classes in September 2011 following an additional certification process.
Aqua classes offer low-impact aerobic exercise compared with land Zumba
classes, which are very high impact.
“You receive the same intense workout and calorie burn, but the water provides
low-impact resistance, which is great for people recovering from joint, hip or back
injuries and for older people,” Becky says.
“You get a great cardio workout when you give it your all and keep your arms,
legs and your core engaged during the workout.”
Class participants say
anyone who loves the
water and wants a great
workout will enjoy Aqua
Zumba classes.
During classes, participants
work on aerobic
endurance, muscular
resistance, flexibility and
joint mobility.
“I can’t participate in
land Zumba classes
because I am recovering
from hip surgery, but I can
take Aqua Zumba classes
and receive the same
health benefits,” says Bobee
Ward of Port Angeles.
Another benefit of Aqua
Zumba is a decreased
working heart rate compared
with similar intensity
on land.
Andie Grams and Marilyn Parkinson participate in Aqua
Zumba classes at Sequim Aquatic Recreation Center (SARC).
Aqua Zumba offers the same intense workout and calorie
burn as land Zumba, but the water provides low-impact
resistance which is great for people recovering from joint,
hip or back injuries and for seniors.
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“Your heart rate in
water is 13 percent lower
than it is on land, but it
has the same energy consumption,”
Becky says.
“Heart rates are lower
in the water than on land
at an equivalent oxygen
consumption.”
Increased lung capacity
and increased bone density
are also listed as
health benefits.
Aqua Zumba instructors
demonstrate movements
outside the pool in
front of pool participants
and cheer them on as they
complete difficult portions
of the routines.
“I get a great workout
on land too,” Becky says
wiping sweat from her
brow during a class.
“But they have more
fun in the water and are
definitely cooler.”
Class participants say
they like that dance moves
including the Zumba
shuffle, hamstring curls,
squats, kicking and twisting
are done underwater. >

The typical land-based Zumba dance steps,
including the cha-cha, merengue, salsa, reggaeton
and mambo, need to be more exaggerated and
slower in the water, so the water tempo is half the
land tempo.
“No one knows if you miss a step because you are
in the water,” Tracy says. “There’s no pressure to
perform moves exactly right and you can go at your
own pace.”
Tracy has been taking Aqua Zumba classes at
William Shore Memorial Pool since October and
credits the calorie-burning routines for her recent
weight loss.
“Aqua Zumba classes combined with Weight
Watchers helped me lose almost 40 pounds,” she
says. “The water classes are easier on my joints, but
I really get a workout thanks to the water resistance.
You are working hard, but you don’t have to
sweat it out. It’s easy on my joints and classes are
incredibly fun and motivating.”
Eighty to 90 percent of your body weight is displaced
in the water when the water is at your chest
level creating less impact than land Zumba moves.
“Yet your body works four times harder than on
land,” Becky says.
“You are dealing with the resistance of the water
rather than gravity. For even more resistance, perform
Aqua Zumba standing with the water at your
collarbone level instead of at your chest.”
Aqua Zumba classes in Port Angeles are an hour
long. In Sequim, classes last 45 minutes.
Mountain View Swimming Pool in Port Townsend
hopes to be able to offer classes soon.
“You will definitely get a workout,” Becky says.
“Come join in the fun. Aqua Zumba is addictive
and we have so much fun that you barely notice
that you are really working hard.”
— STORY AND PHOTOS BY BRENDA HANRAHAN
finding classes |
AQUA ZUMBA
• Sequim Aquatic
Recreation Center,
610 N. Fifth Ave. in Sequim
Tuesdays and Thursdays:
10 a.m. to 10:45 a.m.
For class fee and other
information: 360-683-3344
or www.sarcfitness.com
• William Shore Memorial
Pool, 225 E. Fifth St.
in Port Angeles
Mondays and Wednesdays:
7 p.m. – 8 p.m.
Tuesdays and Thursdays:
6:15 a.m. – 7:15 a.m.
For class fee and other
information:
360-417-9767 or www.
williamshorepool.org
• Mountain View
Swimming Pool, 919
Blaine St. in Port Townsend,
hopes to offer classes soon.
Phone 360-385-7665
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Aaron Staeben is a licensed Occupational Therapist, Certified Hand
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578 N. 5th Ave., Sequim (Next to SARC)
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Tracy Smith, foreground, has been taking Aqua Zumba classes at William
Shore Memorial Pool since October and credits the calorie-burning routines
combined with Weight Watchers for helping her lose almost 40 pounds.
She calls the classes, which include dance steps like the cha-cha,
merengue, salsa, reggaeton and mambo, incredibly fun and motivating.
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PENINSULADAILYNEWS.COM | HEALTHY LIVING | MARCH 2012 5
23587103

Public gardens in Port Angeles and Sequim
provide a place where people come
together to grow food and community.
green
spaces
In the summer of 2010, a group interested in food
security, sustainability, gardening and
community health began to meet and envision
an organization that would empower people
to grow their own food.
A number of the people who had created the Vineyard
Community Garden, situated on land donated by the
Olympic Vineyard Church at the corner of Ahlvers Road
and Peabody Street, were part of those talks.
Together the two groups created Port Angeles Victory
Gardens (PAVG), an umbrella organization with a
mission to help people to grow food through access to
community gardens, tools and education.
The term “victory garden” was coined during the
World War II when public food supply was limited, so
people took to growing their own food, says Jill Zarzeczny,
one of the organization’s founders.
While PAVG was still in its beginning stages, an
opportunity arose from the city of Port Angeles to convert
a vacant city lot on Fifth Street into a community
garden.
“We jumped at the chance to create a garden in such
a central location,” Jill says.
By January 2011, volunteers were breaking ground,
by March gardeners were being signing up for plots
and by May the Fifth Street Community Garden
hosted a grand opening.
A long list of sponsors including Hartnagel Building
Supply, North Olympic Land Trust, Airport Garden
Center, The Home Depot and many others pitched in
the effort, making them truly “community gardens.”
“Neither garden would have come to be without the
generous donation of land, time, resources, energy and
expertise by many individuals, businesses and organizations,”
Jill says.
Two gardens, many hands
The Vineyard Community Garden will enter its
fourth growing season this year. A very large garden, it
has 60 garden plots, eight tree plots, a central gathering
area and several compost bins for converting garden
waste into rich soil amendment. >>
6 MARCH 2012 | HEALTHY LIVING | PENINSULADAILYNEWS.COM
TOP: Chloe Corey at the Vineyard Community Garden.
MIDDLE LEFT: The front of Fifth Street in full bloom,
August 2011. Plants were donated by Airport Garden
Center. (photo by John Danks)
BOTTOM LEFT: The Home Depot volunteers digging
post holes for the main fence at the Fifth Street Garden,
March 2011. (photo by John Danks)
ABOVE: Climbing beans at Community Organic Gardens
of Sequim. (photo by Pam Larsen)

“This garden has hosted families with young
children who have had as much fun playing in
the dirt as their parents have had growing food
for the dinner table,” says Marilyn Harbough,
another of PAVG’s founders.
Beginning gardeners, uncomfortable with
taking on plots alone, have partnered with others
to share the experience and share the harvest,
she says while adding that, “as a bonus to
growing great vegetables, they have grown
great friendships.”
Marilyn says that children and teachers
from BoBaggins Daycare and Learning Center
have been digging, planting, laughing, playing
and bringing smiles to the faces of fellow gardeners
at Vineyard over the years.
Although there are many gardeners who
have been tending their plots since the garden’s
inception in 2009, Marilyn says several others
participated in a community garden project to
learn gardening basics so they could then cultivate
garden space at home.
Since the beginning, some plots have been
maintained for charitable donations, but in 2011,
the Vineyard Garden had a larger-than-usual
excess of available plots which were planted or
seeded with donations from local garden centers
and tended by Vineyard’s own gardeners, with
help from community-service workers under the
supervision of gardener Bob Shaffer.
“Through his commitment and hard work, we
were able to deliver hundreds of pounds of
fresh, nutritional, organically grown produce to
the Port Angeles Food Bank,” Marilyn says.
Marilyn describes the Fifth Street gardeners
as “a wonderful mix of people.”
Among that mix last year, the garden’s first,
were preschool children from the adjacent First
Step Family Support Center and a group of
nearby office workers who collectively gardened
two plots during their lunch hours.
She says one man framed his plots with an
innovative moveable greenhouse cover, all the
while offering his elderly mother a peaceful
place to gather plentiful dandelion greens
already growing in the garden.
“A mother and her 10-year-old son actually
grew corn to maturity during last summer’s cool
weather; an experienced, creative gardener
amazed everyone with ripe tomatoes in July; a
local carpenter raised a healthy harvest and
contributed his expertise to garden construction
projects,” Marilyn says.
One of Fifth Street’s senior gardeners was
able to comfortably garden in raised beds
designed and built by the architect of both of
the community gardens, Hank Gibson.
Plots were also set aside and tended to
deliver produce to the Port Angeles Food Bank
plus supervised community-service workers provided
many hours of labor toward maintaining
the garden.
These gardens are green spaces, and not
only provide plants that produce air and food,
but also serve as inflow points for rainwater
helping the city minimize its combined sewer
overflow problem, says Port Angeles City
Councilman Max Mania.
“Allowing rain water direct access to soil is the
best way to address our overflow issues,” he says.
“I’d also argue that gardens are aesthetically
much, much more pleasing than almost any
other form of ‘development’ on any given plot of
land, and thus add to the value of the homes
and properties near them.”
The gardens give the community a place to
interact and provide a means for social service
organizations to grow or harvest foods for local
low-income residents.
In its simplest form, Jill sees community gardens
as a place where people come together and
grow food — the most basic human need.
“At a time when it is difficult to figure out
exactly where our food comes from — let alone
how its grown or what chemicals and gunk are
used to grow it — it’s empowering to be able to
grow it ourselves,” she says
Although North Olympic Peninsula residents
are lucky enough to have a thriving community
of local farmers that offer a bounty of the best
produce available, Jill says the ability to grow
your own food is just one more way to make the
area a healthy and self-sustaining place.
Not to mention that growing your own
organic produce for $35 a year is great for the
pocketbook.
Metaphorically, Jill says that people involved
with PAVG are growing community.
“As a recent transplant, I found it a bit difficult
to meet people in Port Angeles. It’s amazing
what connections can be made with hands in
the dirt or in a discussion about the best way to
use all of that kale!” she says. “Working with
others to create a beautiful space makes you
feel like part of something bigger.”
Getting involved
Both gardens are welcoming new gardeners.
Plots are currently available for the 2012 growing
season.
Details and information can be found online
at www.pavictorygardens.org or by calling Robin
Gibson at 360-457-3744 for the Vineyard Community
Garden; or John Danks at 360-809-3301
for the Fifth Street Community Garden.
Each gardener is expected to give eight hours
of volunteer work in communal areas around th
garden per year. Gardeners receive water, access
to tools and gardening classes once a month.
— STORY BY JENNIFER VENEKLASEN
COGS photo by Pam Larsen.
SUSTAINABLE LIVING
sequim gardens
There are two Community Organic Gardens of Sequim (COGS).
The Fir Street Garden is located in a field behind St. Luke’s
Episcopal Church, 525 N. Fifth Ave.
The June Robinson Memorial Garden is located on the corner of
Sunnyside Avenue and Spruce Street.
Each garden features numerous in-ground 10-foot plots and 4-foot
by 8-foot raised beds that community members can lease for $45 per
year to grow organic vegetables, herbs, berries, fruits and flowers.
The fee includes organic gardening classes, access to tools,
water and garden supplies and a variety of seeds.
Organic gardening practices must be used.
Some community work hours to help keep community areas of
both gardens well-tended are required.
“After four years, the Fir Street Garden has become a wonderful
and unique gardening community,” says organizer Liz Harper.
Many of the gardeners have had their plots or raised beds for
several years and feel a real sense of community with the garden.
“Gardeners take excellent care of the community areas as well
as their own plots,” Liz says. “They often share recipes and gardening
stories, meet at the garden to work on their plots or have lunch
and feel the garden has had a positive and sometimes profound
effect on their lives.”
At time of publication, there were three plots left at the Fir
Street Garden and five plots and four raised beds at the June
Robinson Memorial Garden.
People interested in a plot or raised bed at the Fir Street
Garden should phone Liz at 360-683-7698, and those who want a
plot at the Spruce Street location should phone Anne Holgerson
at 360-683-4139.
Gardening classes
Classes are free with community garden plots, but they’re also
offered to people who want to grow their food at home for just $30.
Classes will be taught by Pam Larsen, a COGS founder and
experienced organic gardener.
“It seems there’s ever more interest in healthy food and the surest
and least expensive way to get what you want it is to grow it
and to grow it without chemicals,” she says.
Classes will be from 10 a.m. to noon for 10 consecutive Saturdays
beginning March 10.
People will get the basics for a successful first year garden,
grown without chemicals. In addition participants will tour two
organic gardens so they can see the different ways people approach
growing organic food.
Those interested in classes should phone Pam at 360-582-1106.
PENINSULADAILYNEWS.COM | HEALTHY LIVING | MARCH 2012 7

Taking stock
New farmers welcome a change of pace
Tom and Holly Clark look over their herd at Clark Farms, 863 E.
Anderson Road in Sequim.
From their living room window off East Anderson
Road in Sequim, Holly and Tom Clark can keep
a watchful eye on their herd.
The Clarks built their farmhouse four years ago,
anticipating a grittier lifestyle than they’d been
accustomed.
Holly’s happy attitude is reflected in the living
room’s bright green walls, bold throw pillows, plant
life and large windows draped in white fabric,
while cement floors and easily-washed furniture
slipcovers keep mud from the pastures at bay.
Their path to the cattle farming life was paved
with Tom’s long-held dream, years of hectic scheduling
and poor nutrition.
For 19 years Holly taught science in the Port
Angeles School District, working 60-hour weeks,
while Tom stayed booked as a contractor building
houses year round.
For years dinners for the couple and their two
kids consisted of drive-through from fast food chains,
ready-to-eat meals, processed foods from the grocery
store and anything else deemed quick and easy.
“We were relying on everyone else to feed us,”
Tom says.
As the family’s stress and pace continued to spin
out of control, their health showed signs of decline.
“We seemed to be tired all the time, stressed
and unhealthier than we had ever been before,”
Holly recalls.
Their son Jack, at age 14, was 60 pounds overweight,
and Holly was tagged with a form of ulcerative
colitis.
She began to have flare ups, bloating, inflammation
and low energy while teaching.
Doctors put her on Asacol, a nonsteroidal antiinflammatory
drug, and then sulfasalizine. She was
allergic to the sulfa-based drug and had a severe
allergic reaction that caused her neck to swell, lips
to turn blue and memory to lapse.
“I don’t remember a whole month,” Holly says of
the time when she was using the medication.
“It was scary. And a wake up call.”
It was then, in 2007, that Holly started
researching nutrition and with the help of help of
acupuncturist Pat Flood, her focus became healing
through food. The Clarks changed what they
ate, eliminating fast and processed foods.
A heap more veggies including leafy greens found
their way into meals as well as coconut oil and garlic,
pastured or grass-fed meat and wild fish.
Whole grains like brown rice, turnips or parsnips
also play a prominent role.
Positive changes in their diet had a ripple effect.
As their health turned around, Holly and Tom
found the motivation to leap into a new career.
Although most of his adult life had been spent
in construction, Tom had always dreamed of
returning to his childhood roots in farming. >>
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We take the
time to listen
and explain
360.385.3826
23587180

The Clark family has a long history
on the Peninsula. Since 1853, the family
engaged in all manner of farming and
money-making ventures — from racehorses
to tulips and turkeys to timber —
on land north of Sequim.
Tom’s passion for farming began during
childhood while helping his Uncle
Elliott Clark, who owns his own farm in
Joyce where he raises beef cattle and
timber. Tom earned a Bachelor of Science
degree in animal science-meats management
from Washington State University
in 1988 and spent a year in Australia,
working on a 100-percent grass fed dairy
farm. That internship in Australia 20
years prior helped lay the groundwork
for the Clarks’ new farming operation.
“We had a mission and a goal but not
really a solid plan for our business,”
Holly says.
A family friend told the couple about
a 2009 EcoAgricultural Conference in St.
Louis — the Clarks attended and were
totally inspired.
They listened to speakers and found
an abundance of resources to help them
on their journey. They learned there
were a multitude of formulas that could
preserve Clark Farm’s pristine beauty,
make their family healthier and have
the potential to make money, too.
Holly and Tom returned from St.
Living healthy
means I will...
• Keep moving
• Remain independent
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Louis, put their Port Angeles home on
the market and worked out a land lease
with Tom’s parents. They set out to
raise 100 percent grass-fed beef free of
antibiotics, hormones and steroids.
Their animal husbandry was and still
is centered on preventive care and a
stress-free environment where cattle are
grazing herbivores. Animals move over a
mile a day to keep them healthy, happy
and their hooves in shape.
Along with taking great care in the
diet and exercise of their animals, the
Clarks also make caring for the soil and
ecosystem a top priority.
They don’t use chemical fertilizers,
pesticides or herbicides, and the pastures
are diverse in plant species to ensure
animal and soil health.
Pigs help keep menacing plants in
check. Currently Clark Farm’s pigs are
working in fields that have too much
thistle and wild barley — the pigs eat it
down, aerate the soil and replenish the
soil with a more diverse fecal flora.
Tom and Holly also raise their own
hay and sell it to locals.
Their large, 113-acre parcel is home
to no more than 72 cows at a time — a
small number of animals by most farming
standards.
Because the animals get lots of exercise,
the result for consumers is a much
YOUR PARTNER IN HEALTH
PORT ANGELES
1114 Georgiana St.
360-452-6216
portangeles@taiweb.com
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SEQUIM
1400 W Washington St,
Ste 102
360-683-3710
sequim@taiweb.com
23587107
leaner animal.
When it comes time to slaughter a cow,
Tom will move the rest of the herd into
the woods to prevent the stress they feel.
“They [the cows] are our livelihood,”
Holly says.
“And we respect them immensely.”
The Clarks lost $116 on the first animal
they harvested. Part of the problem,
Holly says, was that they didn’t realize
just how high-quality their meat was.
“We knew raising animals on pasture
was a good thing we just didn’t know
how good until we read the research,”
Holly says.
Grass-fed beef isn’t easy to come by,
and on the North Olympic Peninsula.
Tom and Holly were the first 100 percent
grass-fed beef growers to sell by the cut
in Clallam County.
After adjusting prices to reflect the
meat’s quality, and after a steep learning
curve, the farm is on its way to fiscal
health, the couple says.
The Clarks have found there is indeed
a market for top-quality, sustainably
raised meats in Port Angeles and the
surrounding areas.
“People are educated,” Holly says.
“And they are tired of the food system.”
Twenty years ago, the couple readily
admits that their farming venture would
have failed.
But documentaries like Food Inc.,
locavore movements and big increases in
food-related diseases and childhood obesity
have all contributed to a growing
awareness that it matters what people
put into their bodies. And it matters
maybe more than anything else.
“Currently we are in a food system
where food travels on average 1,500
miles to end up in the grocery store were
consumers can buy it,” Holly says.
She says that the number one foods
subsidized by the government are corn,
wheat, soybeans and dairy — foods that
in excess are linked with obesity and
heart disease.
“We are seeing the health of America
deteriorate from diseases caused by poor
nutrition,” Holly says.
“But, people are becoming more
aware of the problems we and our food
system have created,” Holly says.
She says that locally, there is a growing
niche for locally distributed food of
high quality that supports small farmers
like them who are working toward a sustainable
community, clean environment
and clean food.
Slower pace
Farming is a whole new way of life for
the Clark family.
“We now concentrate on what is
important to us now — better health,
our children, friends and our community,”
Holly says.
Ninety percent of the family’s meals
come from raw foods traded or grown
themselves.
Though she acknowledges that they
still have a long way to go, Holly says she
has personally lost more than 30 pounds.
Her main goal was to have more energy
and prevent inflammation flare ups. She
has accomplished both and has not been
on any medication in three years.
Jack, 18, went from being a 230
pound high school sophomore to a lean,
170-pound college freshman at the Washington
State University.
Maddie, 14, loves her role on the farm.
She can be found at the Port Angeles
Farmers Market helping her parents sell
the family farm’s meat.
Tom gets to do what he absolutely
loves to do — farm and raise animals.
Holly calls him the “cow whisperer.”
Thankfully, Holly and Tom feel they
weren’t too late to instill what they feel is
a better value system in their children.
“Material things come and go but
health and happiness are something you
need to work at every day for a long
quality life,” she says.
“I see my kids valuing this, too, and it
makes me feel like we made the right
choice to do what we are doing.”
One of the great joys for Tom and
Holly are hearing stories from their customers
who have met health challenges
with nutritional healing — Clark Farms’
meat being part of their healing diets.
After 21 years of teaching in Clallam
County, Holly says she knows it takes a
community to raise kids, and now as a
farmer she see it takes a community to
raise food as well.
“Local is where it’s at for the health of
us as individuals, the community and
the U.S. economy,” she says.
She and Tom feel blessed to be a part
of that local movement.
— STORY AND PHOTO
BY JENNIFER VENEKLASEN
where to find |
CLARK FARMS’ BEEF
In Port Angeles, buy Clark Farms beef at
Good To Go Grocery and Saturdays at the
Port Angeles Farmers Market.
In Sequim, find them at Hardy’s, The
Red Rooster Grocery and Nash’s Farm
Store. Meats are also available at Agnew
Grocery, Sunset West Co-op in Clallam Bay
and at the Joyce General Store.
If you’re eating out, try Alder Wood
Bistro in Sequim, Old Mill Cafe or Gabby’s
Gourmet in Carlsborg, Kokopelli Grill or
Bella Italia in Port Angeles.
Climate, soils, healthy grasses and
tender care create a bold flavor.
PENINSULADAILYNEWS.COM | HEALTHY LIVING | MARCH 2012 9

Training: Runners tackle the half marathon
As the mother of four
children, all younger
than 9, Krisy Henry
says the difficult part
of running is not the
run, it’s getting out
the door.
She is currently
training for the North
Olympic Discovery
Half Marathon to be
held in June.
Krisy also leads a
group, Run For God,
through her church,
The Crossing Church.
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10 MARCH 2012 | HEALTHY LIVING | PENINSULADAILYNEWS.COM
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When two busy moms from Port Angeles lace
up their running shoes, they are doing more than training
for their first North Olympic Discovery Half Marathon.
Jennifer Wendell and Krisy Henry rely on running to
keep them healthy and fit, but also to take a moment from
their hectic schedules just for themselves.
The women will join dozens of other half-marathoners for
the event, held Sunday, June 3.
The 13.1094-mile race starts at the Agnew soccer fields,
located halfway between Sequim and Port Angeles, and finishes
at City Pier in downtown Port Angeles.
Jennifer, 38, depends on weekly runs to clear her head and
keep her fit enough to keep up with her 5-year-old son, Kaisen.
“I had ran before, but I got serious about it after my
younger sister had a health scare,” Jennifer says.
“The closer I get to 40, the more I think about staying
healthy for my son.”
Jennifer started training in June 2010 to participate in
the Relay for Life, and continued running leisurely following
the cancer awareness and fundraising event.
This March, she will participate in her first 10K during
the 40th anniversary Mercer Island Half Race.
Jennifer says although she looked healthy and fit before
she started running, she quickly found out how out of shape
she was.
“After those first few runs, I really felt it,” she says.
Jennifer credits her new running partner, Kelly Townsend,
for being a constant inspiration.
“He ran his first full marathon last year and has helped me break through mental
and physical blocks during our Sunday morning runs,” she says.
The duo meets on most Sundays at Therapeutic Associates Physical Therapy in
Port Angeles to run with other members of the North Olympic Running Club.
The club meets twice weekly and offers a training progression for those who
want to participate in the North Olympic Discovery Marathon, half marathon, 5K
or 10K, but people who are not participating in the events can join the group’s
year-round runs.
“Running with the club has been wonderful because the other runners keep you
motivated,” Jennifer says. “I try to fit in a couple runs a week, but it is difficult
because I have two jobs and am a single mother. I look forward to my runs so much
that I usually find a way to make the time.”
Since starting to train for the half marathon, Jennifer is watching her diet and
has become more aware of her overall health.
“I try to eat better and get enough sleep and generally be more healthy because
I want to be healthy for my son,” she says. “My mom has had some health and
weight issues and she has now joined the half marathon. I hope to be able to
return all of the support and enthusiasm she’s given me.”
For Krisy, 33, running provides a quiet time for reflection and prayer.
“My runs provide time to pray, do something for myself and be proud of myself.
Running alleviates stress and helps me to be a better person, mother and wife to
our four kids,” she says.
Krisy was inspired to lace up her running shoes about 3 1/2 years ago to participate
in the Swedish SummeRun & Walk for Ovarian Cancer, a benefit to raise
funds and awareness for ovarian cancer.
“My mom is a two-time ovarian cancer survivor,” Krisy says. “During the run I
felt a little funny, sort of off. It was during that run that I realized I was pregnant
with my youngest son, Fletcher.”
Krisy also leads a group — Run For God — through her church, The Crossing
Church. The group started in September 2011 and participants completed their
first 5Ks in December.
“I had been running for a while and had been looking for a shirt that said ‘I run
for God,’” Krisy says.
“When I Googled the phrase, I ran across a running group and took the idea to
my pastor, and he said ‘go for it,’ so we started our local running group.” >>

Krisy said finding the time to run takes effort.
“The difficult part is not the run, it is getting out
the door. With four kids, it is sometimes a struggle to
carve out time for a run, but it makes you a very efficient
runner,” she says. “If I have 20 minutes, I use the
full 20 minutes. I schedule runs around my husband
and children’s schedules, and with a little juggling I
always find time to run.”
This January, she ran every day with the goal of logging
96 miles.
After surpassing that goal, she aimed for 110 miles
and ended the month by running 123.5 miles.
“Running helped me lose some of my ‘baby weight’
between kids, but it has become so much more,” she
says. “Running is a priority, a way of life. I don’t want
my kids to learn that laziness is an option. I want fitness
to be something that comes naturally, just something
you do every day.”
For the most part, Krisy trains by solo, although she
sometimes runs with her oldest daughter, Raegen, 9.
“I am a terrible running buddy,” Krisy says with a
laugh. “Runs are my ‘me’ time, but I will make an
exception for my family when scheduling allows.”
Earlier this year, Krisy and her husband, Tyson,
participated in the Tinkerbell Half Marathon at Disneyland,
which marked her first half marathon.
“It is so rare that Tyson and I run together, let alone
take a trip alone together,” she says.
Krisy says the Disney run is helping her prepare for
the North Olympic Discovery Half Marathon.
“My girls, Raegen and Olivia, who is now 6, have
participated in the Kids Marathon, so it is about time
mom entered a race,” Krisy says. “My husband is running
too, so it will be a family event.”
Krisy says she hopes to beat her 2-hour 35-minute
time set during the Tinkerbell Half Marathon.
“There were so many people there that we were
shoulder to shoulder and it was 70 degrees,” she says of
the race. “I would like to do 2 hours 15 minutes or better
in the Olympic Discovery Half Marathon.”
Krisy said regardless of her finish time, she is looking
forward to crossing the finish line to see her family,
including her children — Raegen, Olivia, Bennett, 4, and
Fletcher, and mother, Shelby Conklin, cheering her on.
Both Krisy and Jennifer encourage others to try running,
especially those who have never tried the sport.
“It really isn’t as hard as it seems” Jennifer says.
“And it is so much fun, I didn’t think it would be this
much fun, but it truly is.”
Krisy said the key is to start slow.
“You are not going to be able to run a half marathon a
few days after you start, but you can get there,” she says.
Both women advise new runners to invest in goodfitting
running shoes to prevent shin splints, blisters
and other foot and leg-related injuries and ailments
that plague runners.
Krisy just purchased a running watch that tracks
time, pace, calories and heart rate when paired with a
heart rate monitor.
Runs are stored in memory so she can review and
analyze the data to chart improvement.
“It was a special purchase for me because it is rare
that I can splurge on something so frivolous for myself,
but this watch is amazing,” she says.
“I’ve only had it a week and I can already tell that it
will boost my training.”
Jennifer is saving up for a similar watch and relies
on her trusty iPod to keep her energized during runs.
“The great thing about running is that you already
Jennifer Wendell depends on weekly runs to clear
her head and keep her fit enough to keep up with
her 5-year-old son, Kaisen.
She and her running partner, Kelly Townsend (shown in a photo
with Jennifer on Page 2), meet most Sundays at Therapeutic
Associates Physical Therapy in Port Angeles to run with other
members of the North Olympic Running Club.
have most of what you will need,” Jennifer says. “But
little things like upbeat music, a breathable shirt and
insulated quick-wick
pants make runs more
enjoyable.”
Jennifer says crossing
the finish line in June will
be something she will
always remember.
“My goal is to finish
and be to alive when I do
so,” she said laughing.
“But I am a little competitive
and will want to finish
with a good time.”
Both women plan to continue
to train following the
half marathon and eventually
complete the marathon
portion of the race.
“That’s the goal,”
Krisy said. “Start slow
and build up to where
you want to be.”
For more information
about the North Olympic
Discovery Marathon, visit
www.nodm.com.
For details about the
North Olympic Running
Club, phone 360-452-6216.
For information about
Run for God, email Krisy
at krisy@olypen.com.
— STORY AND PHOTOS
BY BRENDA HANRAHAN
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PENINSULADAILYNEWS.COM | HEALTHY LIVING | MARCH 2012 11
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12 MARCH 2012 | HEALTHY LIVING | PENINSULADAILYNEWS.COM