July, 2012 - Alaska Coast Magazine

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Official guide inside 

July 2012 

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www.coast-magazine.com • July 2012 • COAST • 3

61° NORTH 

Luring lapsed anglers 

By Craig Medred 

Time was that if you were an Alaska, you 

were a fisherman. Fishing was what Alaskans 

did. Then times changed. The world, which 

once arrived on tape-delay in Alaska to be 

rebroadcast on television, came roaring 

north at real-time speed in the mid-1970s. 

Fishing license sales began to slow not long 

after. They've since flat lined. No one is 

exactly sure why. And Alaska isn't unique. 

"From 1991 to 2006, the number of all 

anglers 

declined 

16 percent,'' 

according 

to the U.S. 

Fish and 

Wildlife 

Service. 

"The number 

of salt- 

CraigMedred 

water anglers decreased 15 percent and the 

number of freshwater anglers declined 18 

percent." 

There are indications the decline might 

now be slowing, but nobody is expecting it 

to turn around and start the other way. 

The nation is becoming more like Alaska 

where there are now Alaskans who fish and 

Alaskans who are too busy to fish. Too busy 

doing what? Who knows? Family obligations 

are complicating responsibilities. Adults 

spend far more time than in the past carting 

their children to this life-bettering activity 

and that best athletic opportunity. The social 

fabric is different, too. New electronic games 

and the Internet compete for everyone's 

attention. There are a lot of factors at play, 

and passions are strange phenomenon. 

When I was a boy, I'd ride my bike three 

or four miles each way to Minnesota's Crow 

Wing River in hopes of catching a red-horse 

sucker or maybe a northern pike and, if the 

gods really smiled upon us, a walleye. The 

reputations of suckers and pike weren't 

much better in Minnesota than they are in 

Alaska — junk fish. Of the suckers, it was 

said, "they're OK smoked.'' The same for the 

pike pan-fried in hot grease, which was then 

the Minnesota version of deep-fat frying, and 

4 • July 2012 • COAST • www.coast-magazine.com 

what doesn't taste good deep-fat fried? And 

still, the verdict on the pike was, invariably, 

"they're too bony.'' 

The fishing wasn't so much about the 

eating as the catching anyway. I didn't much 

like pedaling that crappy, old, single-speed 

bike on a rough road that seemed to go on 

forever, but I sure liked to fish. Had my parents 

permitted, fishing is all I would have 

done. More than once I had to be dragged 

away from water. The passion lasted a long 

time. By college days, with a driver's license 

in hand and a car, I was getting up at 4 a.m. 

(or sometimes not bothering to go bed) to 

grab my brother to go chase large-mouth 

bass. We went early because you could get 

them to rise to fly-rod poppers in the crackof-dawn 

hours when local lakes were quiet. 

There wasn't anything much more fun than 

watching a bass smash a popper. 

By then, though, the bike was starting to 

look better. I rode a Raleigh 10-speed everywhere 

in Minneapolis when at the university. 

It was an easier way to get around the 

city than the car and more fun. I believe, 

however, I left it behind when I fled for 

Alaska in 1973. The idea for that escape 

exploded on the opening day of the 

Minnesota fishing season with traffic backed 

up bumper to bumper for tens of miles 

going north out of Minneapolis. I was, by 

God, going to go somewhere to fish where 

there weren't so many fishermen. 

Alaska was perfect. Thankfully I was a 

pretty good fisherman. I lived mainly on 

grayling in Alaska that first summer. The 

economy in Fairbanks wasn't much, and 

Anchorage was little better. Then the trans- 

Alaska pipeline came along and changed 

everything, which wasn't exactly a good 

thing. Some of my favorite grayling haunts 

along the Denali Highway pretty much got 

fished out. I moved Outside for a year to 

work for an Alaska senator, and then came 

back to Juneau to fish and fish and fish 

some more. It was what you did if you lived 

on a boat. 

Fishing fever later followed me north to 

Anchorage when I took a newspaper job in 

continued on page 79 

PUBLISHER 

John Woodbury • (907) 344-2937 

john@alaskaadventuremedia.com 

SALES & MARKETING DIRECTOR 

Jill Tillion 

BUSINESS MANAGER 

Kathy Seward 

MANAGING EDITOR 

Justin Matley 

AD SALES 

Julie St. Louis 

FISHING COLUMNIST 

Chris Batin 

TRAILSIDE GOURMET 

Mark Bly 

BIKE ALASKA 

Janice Tower 

AK ON THE GO COLUMNIST 

Erin Kirkland 

APRÉS COLUMNIST 

Lisa Maloney 

FIELD EDITOR 

Craig Medred 

SAFETY MATTERS 

Debra McGhan 

RUNNING WILD 

Mike Halko 

LAYOUT & DESIGN 

Leo Grinberg 

MEDIA SPECIALIST 

Justin Matley 

DISTRIBUTION MANAGER 

Josh Skoglund 

PUBLISHED BY 

Alaska Adventure Media 

6921 Brayton Drive, Suite 207 

Anchorage, Alaska 99507 

Phone: (907) 677-2900 • Fax: 677-2901 

advertising@alaskaadventuremedia.com 

www.coast-magazine.com 

The opinions expressed in the articles are those of the writers 

and do not necessarily reflect those of the magazine’s 

management or owners. Many of the activities covered in 

Coast magazine are sports that carry significant risk of personal 

injury or death. Coast, including its owners, managers, 

writers, photographers, and other staff, does not recommend 

that anyone participate in these activities unless they 

are experts, seek qualified personal instruction, are knowledgeable 

about the risks, and are willing to personally 

assume all responsibility associated with those risks.

19�� 

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COAST 

CONTENTS 

Vol. 12, No. 3 • July 2012 

Cover photo: A kid rides his mountain bike 

along the Eklutna lake Trail. 

Photo by: Kevin G. Smith 

�� 

2012 OFFICIAL GUIDE OF THE BIG WILD LIFE MAR ATHON 

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11 

67 

Features 

19 BIG WILD LIFE RUNS 


35 SALMONSTOCK 


Regulars 

4 61 NORTH 

Luring lapsed anglers 

6 TOAST 

7 TRAILMIX 

Less work, more play 

Winning pair • Snow science • 

Zip it • Nordic lessons • 

11 SINGLE-TRACK MIND 

A Fireweed survival guide 

14 AK ON THE GO 

Fun family Fourth 

67 ALASKA ANGLER 

Halibut secrets 

70 RUNNING WILD 

Speed works 

72 SAFETY MATTERS 

Wildlife aware 

82 APRES 

DON’T MISS ALASKA’S GREATEST FESTIVAL FOR A CAUSE! 

��Ozomatli 

Robert Ran dolph & the Family Band 

www.Salmonstock.org 

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Alfresco 

77 TRAILSIDE GOURMET 

Hail Caesar! 

www.coast-magazine.com • July 2012 • COAST • 5 

TM 

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TOAST 

Less work, more play 

Make the most of an Alaska summer 

By Justin Matley 

Here we are, together, in the midst of summer. The solstice 

has passed us by, but the days are nearly just as long with much 

to do and enjoy. From festivals to rafting trips, even simple dayhikes 

or picnics, there’s no shortage of summer fun, but there 

is a limit on time. Summer is short to begin with, and August 

and September may or may not prove dismal 

with pre-fall rains. July is sometimes the only, 

sure hope of making the most of the warming 

sunlight. 

It’s time to pack in the fun and put work 

on the backburner. 

I’m sure it pains Coast’s publisher or 

some of my web design clients to read these 

words, but as Alaskans they know the value 

of sun in an often dark top of the world. 

JustinMatley 

Fortunate for me, as long as the work gets 

finished, and on time, packing in more play time is all well and 

good, and usually encouraged. 

I think – correct me if I’m wrong – this is a land where you 

work to live, not live to work. In this month’s AK on the Go column, 

Erin Kirkland mentions the extra meaning of independence 

with Alaskans, and I’ve have to agree with her. Let the 

©HagePhoto.com 

choose your 

adventure 

Summer on 

the Mountain 

Tram Open Daily 

9:30 am to 9:30 pm 

Enjoy a mountain 

top lunch, hiking 

& sightseeing 


Lower 48 factory and farm workers toil all summer if they 

desire. Up here, where sunlight and natural heat is at a premium, 

wasting the day away, every day, on an assembly line or 

cooped up in a cubical only corrodes the soul. 

For those who have played the game of life in Alaska strategically 

(teachers for sure), or who got lucky in the job market, 

summer free time is easy to come by. If it isn’t for you, if you 

can’t take off for a float trip or a train ride at a moment’s notice 

(or no notice at all) then you ought to rethink why you live 

here. Let’s face it, the cost of living is a bit high to begin with, 

and then factor in the debt of vitamin D we forfeit each winter. 

We give up a lot, so we need to get a lot in return. 

That return comes in the form of fresh air, the breeze blowing 

down off the millions of acres of mountain tops. Crystal 

clear spring water can flow into your cup, and our coastal 

waters harbor an untold abundance of marine life. We’re afforded 

the freedom of wide-open spaces with trails and protected 

rights-of-way to get there. Wildlife lives among us and the wonders 

of nature are no more dramatic at times than in our own 

back yards 

However, these things and a whole lot more are all worth- 

Downhill Lift-Assisted 

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August 4: 36 Crazyfists 

August 18 & 19: Fishbone 

Daylodge Lawn | Gates Open at 7 pm 

Buy tickets online or 754-2275 

907-754-1111 alyeskaresort.com

TRAILMIX 

Winning pair: Rails and trails 

Aselection of new tour offerings from the Alaska Railroad and local guide 

service Ascending Path will offer Alaska visitors an unusual opportunity to 

pair glacier hiking and ice climbing with rail travel through some of the state’s 

most stunning backcountry territory this summer. 

Guests board the Glacier Discovery Train in Anchorage, 

Girdwood, Whittier or Portage for the glacier-based tours. 

Hikers meet their guide on the train and hop off at the Alaska 

Railroad’s Spencer Whistle Stop, located in the heart of the 

Chugach National Forest. 

Three trips will be available this summer as part of the new 

offerings: 

• The Iceberg Hike, a mellow hike to the glacier’s edge with 

an interpretative naturalist 

• The Glacier Hike, during which guests don crampons and 

helmets and get out on the ice 

• Ice Climbing, where guests experience the thrill of smacking 

tools into vertical walls of ice while learning ice-climbing 

basics from an experienced guide 

After a day’s adventure, guests board the train and head back 

to their point of embarkation. The full tour can be booked 

through the Alaska Railroad or through Ascending Path and will 

run throughout the course of Alaska’s peak summer season. 

“Having access via the Alaska Railroad and well-built trails 

really provides an Alaska wilderness experience suitable for 

families and guests of all ages,” said Matt Szundy, co-owner and 

guide for Ascending Path. “The glacier trekking experience is 

one of Alaska’s most popular visitor experiences, and we’re 

pleased to be able to offer it in a way that is so accessible.” 

The Spencer Whistle Stop is part of an ongoing backcountry 

trails development project between the Alaska Railroad and the 

Chugach National Forest. Guests travel to the forest – the 

nation’s second largest – on the Chugach Explorer, a self-propelled 

rail car that is designed to stop and start easily to facilitate 

the namesake “whistle stop” service. 

With new trails and camping facilities being added to this 

backcountry gem all the time, more and more options open up 

for visitors (and residents) to camp and hike the backcountry 

while taking advantage of easy rail transportation to and from 

their jumping off point. 

Booking information and trip details can be found on the 

Ascending Path and Alaska Railroad websites: 

www.alaskarailroad.com; www.alaskarailroad.com. 

— COAST Staff 

MATT SZUNDY 

A climber scales an ice wall 

during an Ascending Path 

tour near Spencer Glacier. 


TRAILMIX 

Changing the Culture 

of Aviation Safety 

The MEDALLION FOUNDATION supports the 2012 Alaska State Aviation Trade Show 

and Conference in making SAFETY the 1st priority for Pilots in Alaska. 

Bethel 


PILOTS PI OTS TS 

we w wwe e have a ve 

SIMS! 

O L 

Fairbanks 

Wasilla 

Anchorage 

Palmer 

Kenai 

Homer 

"I think this program takes the operators 

to where we would like them to go, voluntarily. 

The Medallion Program provides a structure for 

a company to create a more integrated safety 

approach to business and raise the selfawareness 

of the company's overall 

approach to safety. It's the pro-active 

approach vs. the re-active.." 

John M. Allen, Director, 

FAA Flight Standards Service, 

Washington, D.C. 

www.MedallionFoundation.org 

wwww.Medal 

w lionFoundda ttion.org 

r 

Juneau 

Ketchican 

Slide rules 

Anchorage to host snow science group 

For the first time the International Snow Science Workshop 

(ISSW) will be held September 16-21 in Anchorage. With the 

operative guidance of “A Merging of Theory and Practice,” ISSW 

is a biennial gathering of avalanche professionals 

and backcountry users where the 

latest research and practical approaches to 

avalanches are presented in 214 scientific 

papers and posters. Because ISSW moves 

locations every two years, it is very unlikely 

to cycle back to Anchorage in the foreseeable 

future. Accordingly, this provides a 

unique opportunity for high-level avalanche 

information for backcountry users of all 

persuasions. Regular registration deadline is 

August 15 and volunteer opportunities are 

available to offset some of the costs. More information is available 

at www.issw2012.com. 


Zip it! 

Denali Zipline, Alaska’s newest zipline canopy tour, is being 

built on the ridges that surround the village of Talkeetna. 

Talkeetna Camper Park owners Mark Wildermuth and Laura 

Caillet made a plan to preserve a huge chunk of the wilderness 

while at the same time providing a new tour for Alaskans and 

visitors. 

Their three-hour zipline tour will soar through the boreal 

forest in view of Mount McKinley on exhilarating zips sailing 

down nine cables strung between birch, cottonwood and 

spruce trees, with a grand finale over a pond. Mid-tour riders 

will experience three suspension bridges and tree platforms 

providing a brand new outlook on the Alaska Range. The zipline 

is slated to open July 6. 

Wildermuth and Caillet, in cooperation with STEPS Inc, one 

of America’s original and most knowledgeable zipline builders, 

is bringing the newest rage in adventure tours home to southcentral 

Alaskans. Ziplines throughout the world have been gain- 

KEVIN WRIGHT

ing in popularity and while thrills are part of the experience, 

Denali Zipline tours will also feature entertaining guides, interesting 

terrain and an immersive course experience to provide a 

twist on the good ol' nature hike, and allow guests into terrain 

that would be otherwise inaccessible to most. 

This Talkeetna family is planning to offer group tours, as 

well, with corporate adventures, youth travel and 

education tours anticipated in the future. 

For more information, visit www.DenaliZiplineTours.com 

www.facebook.com/DenaliZiplineTours. 


Olympic skiers teach 

northerners Nordic nuances 

When you live above the Arctic Circle finding ways to get 

outside and stay fit is not always easy. In northwest Alaska, a 

new program is trying to change that. The first annual 

NANANordic brought some of the best cross-country skiers in 

the United States to Kotzebue, Kiana, Selawik and Noorvik to 

teach students in the NANA Region how to cross-country ski. 

Lars Flora, a two-time Olympian, spearheaded the program. 

He approached NANA Development Corporation (NDC) last 

spring with the idea, including an opportunity to bring other 

volunteer coaches with him. When NDC said yes, Flora was 

excited. 

“It’s a good way to get outside and get moving during the 

long winters in the far north,” said Flora, “but just as important, 

it’s a lot of fun.” 

Flora loves to ski and hopes some of the young people from 

the NANA Region have developed a similar passion for the 

COURTESY PHOTO 

Denali Ziplines 

features speedy 

descents and plans 

to open to the public 

on July 6 in Talkeetna. 


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TRAILMIX 

COURTESY NANANORDIC 

OLYMPIC SKIERS continued from page 9 

More than 650 kids from northwest Alaska participated 

last year in the NANANordic program. 

sport. 

About 650 kids participated in NANANordic this year, and the 

program is designed for the long term with cooperation from 

the Northwest Arctic Borough School District. The ski coaches 

worked with physical education classes during the day and with 

anyone who showed up after school, when the kids energy level 

peaks and they are pumped just to hit the snow. 

“I am amazed at the enthusiasm to ski and the desire to go 

somewhere on skis,” said Flora. 

In addition, the NANANordic coaches skied between the villages. 

After coaching in the region Flora fell in love with the skiable 

terrain 

“Skiing is amazing between the villages and it is very realistic 

that some of these kids will be able to make similar treks in the 

future if they keep skiing,” he said. 

NANA Development Corporation Vice President of 

Communications and Marketing Robin Kornfield said, “NANA 

supports this endeavor because of its focus on sustainability by 

providing equipment, instruction and a plan to do more teaching 

every year. This is a vigorous activity students can learn today 

and use their whole lives in a place perfectly suited for it.” 

Led by Flora, volunteer coaches included U.S. Biathlon Team 

members Sara Studebaker (2010 Olympic Team member) and 

Zach Hall; University of Alaska Anchorage cross country ski 

coach Andrew Kastning; Alaska Pacific University ski team members 

Reese Hanneman, Charlie Renfro, Greta Anderson and Dylan 

Watts; Crystal Pitney, a University of Alaska Fairbanks ski team 

member; ski coach and former UAF team member Tamra 

Kornfield of Anchorage; elite racer Evelyn Dong; Katy Rehm, 


Rachel Samuelson, Danielle Hess; elite high school racers from 

Service High School, Forest Tarbath, John Glen and Hugh 

Cosgrave; and high school senior and Native American Olympic 

hopeful, representing the Native American Olympic Team, Mariah 

Cooper, a member of the Ojibwe band from Hayward, Wis., 

which is the home of the American Birkebiner, the largest ski 

race in North America. In addition, Dr. Demain and Dr. Rathkopf 

of the Asthma and Allergy Foundation of Alaska spoke about 

sport and asthma to the middle and high school students in 

Kotzebue. Healthy Futures program was also introduced in all 

the villages through the region’s Teck Student Leaders program. 

The group stayed in village schools and ate meals provided by 

NANA’s food service company, NMS Catering. 

Sponsors jumped at the opportunity to help. Bruce Warwick 

of Maniilaq Association’s Diabetes Program donated $15,000 

towards the purchase of skis. The Girdwood Ski Club, a nonprofit 

organization that took NANANordic under its wing, provided 

administrative help. The Allergy, Asthma and Immunology Center 

of Alaska, AAF, DOWL HKM, Bering Air, Carlile Transportation 

Systems, Fisher Skis, Swix and Rossignol also contributed. 

Olympic downhill skier and World freestyle champion, Suzy 

Chaffee, drew on her contacts in the ski world for donated gear 

and gifts. NANA worked closely with Flora on the development 

of the program and provided transportation, food, and general 

coordination. 

For more photos check out the NANANordic Facebook page, 

www.facebook.com/NanaNordic 

— COAST Staff

SINGLE-TRACK MIND 

A Fireweed 

Survival Guide 

By Janice Tower 

This July the Fireweed Bicycle Race celebrates its 10th 

anniversary. Hundreds of cyclists will take the line on July 13-14 

for the Fireweed 50-, 100-, 200- or 400-mile journey from Sheep 

Mountain to Valdez or places between. For some, 50 miles is a 

ride of epic proportions. For others such as Lew Meyer, a 78year-old 

perennial Fireweed 400 favorite, riding over 24 hours 

to Valdez and back is an annual occasion. 

Meyer has completed five Fireweed 

400 races and is slated to compete on a 

four-person Race Across America 

(RAAM) relay team in mid-June. I caught 

up with Meyer during his equipment 

preparations for his cross-the-country 

race. 

“Team RAAM is a training ride for 

this year’s Fireweed 400,” he said. “I’m 

joining a team of guys for RAAM whose Janice TOWER 

Lew Meyer 78, competes in the Fireweed 400. 

average age is 79.” 

While most of us struggle to wrap our minds around a 50mile 

ride, Meyer will relay 3,000 miles with two 80-year-olds 

and another 78-year-old in a goal time of 10 days plus change. 

Meyer is a RAAM veteran. In 2009 he and three friends whose 

average age was 75 crossed the country in 8 days 15 hours. 

I asked Meyer what words of wisdom he would give to 

aspiring Fireweed finishers. 

“Getting a full night’s sleep before the race gives me a good 


GEORGE STRANSKY 

continued on page 12

SINGLE-TRACK MIND 


GEORGE STRANSKY 

Shannon and 

Kevin Donley in 

the Fireweed 400. 

SURVIVAL GUIDE continued from page 11 

base to start from,” Meyer said. “You don’t want to start a big 

ride tired, particularly if you’re dealing with jet lag.” 

Whether you’re riding 50, 100, 200, or 400 miles, there are 

some preparations you can make to improve your chances that 

your ride will be successful. 

First, let’s talk about the weather. In 2003, the first year of 

the Fireweed, the temperature was 80 degrees on the summit 

of Thompson Pass. In 2011 the evening temperature on 

Thompson Pass plummeted to 34 degrees. Meyer was forced to 

abandon his race after falling victim to cold and exercise 

induced asthma. 

“This year,” Meyer said, “I will come with a breathing device 

that will warm the air before it goes into my lungs.” 

Come prepared for any weather condition and you’ve got 

half of your ride plan licked. If unpredictable or foul weather 

are forecast, consider packing leg and arm warmers, a rain jacket, 

a skull cap, and an extra pair of long-finger, windproof 

gloves. Fenders will keep your face mud-free and your backside 

dry. The goal is to prevent hypothermia, a potentially showstopping 

experience. It’s better to take clothing off than to be 

caught without crucial layers. 

Next, a nutrition and hydration plan is vitally important to a 

successful Fireweed. Every good ride begins with a good breakfast. 

And by good I mean chock full of carbohydrates, which for 

working muscles is like gasoline to the engine of a car. You 

won’t find carbohydrates in a couple of hard boiled eggs and a 

few slices of bacon. If you do go for the eggs and bacon, be 

sure to supplement with home fries and a short stack of pancakes 

with a small lake of maple syrup. 

The ideal Fireweed breakfast consists of a hefty dose of 

carbs, some protein and a little bit of fat. The carbs top off your 

energy (glycogen) stores while the protein helps to repair muscle 

breakdown and the fat, well… the fat just tastes good. 

A better strategy yet is to be selective about the kinds of 

carbohydrates that you choose for your pre-ride breakfast and 

fuel on the road. Low glycemic carbs are found in unprocessed 

foods such as brown rice or steel cut oats. Low glycemic carbs 

give you a slow burn of energy. On the other hand, high 

glycemic carbs such as white rice or potatoes burn quickly. As 

a general rule of thumb anything white, refined or processed is 

high glycemic. 

To put it in Alaskan terms, low glycemic carbs are like birch 

logs in a wood stove. Birch logs burn long and hot. High 


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Photo courtesy of Ilene Price 

Family fun 

on 4th of July 

Communities know how to have a blast 

The concept of independence strikes a chord with most 

Alaska residents, making a Fourth of July holiday in the 49th 

state meaningful beyond the usual parades, pie-eating contests 

and sparklers. 

Alaskans are a hardy bunch, thriving in a place flush with 

wildlife, rugged scenery and wild weather; 

just try to tell us otherwise. We know 

how to hunt, fish, and build our own 

homes, and a celebration with the overarching 

theme of independence makes 

us very happy, indeed. 

We’ll parade down streets, all right, 

and eat those apple pies or light those 

sparklers (at midnight, of course), but a 

Fourth of July shindig in Alaska is far 

more than the usual Main Street, U.S.A. 

fair. From tossing pink salmon around to 

Erin KIRKLAND 

jousting matches in a kayak, Alaska’s Independence Day parties 

are bound to be full of unique activities for the whole family. 

Visiting? Take a few hours to experience Alaska, uncut. Live 

here? Break away from the usual Fourth of July schedule and try 

one of these small-town celebrations possessing a certain Alaska 

panache: 

Whittier Old Fashion Family Fourth of July: Yes, Whittier is 

more than just a cruise ship dock and community condominium. 

This little town on the fringe of Prince William Sound, 

accessible only by way of a two-mile-long tunnel, is cooking up 

their annual Independence Day festivities, complete with fireworks 

that begin, incidentally, at midnight the night before. 

Bring the rain gear and get ready for a free barbecue, children’s 

games and some Whittier charm. If your family loves to camp, 

head back through the Whittier Tunnel to Williwaw or Black 

Bear campgrounds for some timeless marshmallow roasting, 

song-singing, overnight fun. www.whittieralaskachamber.org 

/calendar.htm 

Valdez Fourth of July Pink Salmon Festival, July 4-8: In a brilliant 

maneuver to combine Alaska’s most frenetic summertime 

sport (fishing) with a nationwide party, Valdez is beyond excited 

for people to visit over the holiday week, and thus has added 

continued on page17


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FAMILY FUN continued from page 14 

a ton of family-friendly activities. How about kicking things off 

with a 5K run? Or perhaps, decorating yourselves and your children 

in a manner that represents your own hometown, and 

marching in the parade? Add tours of the local Coast Guard cutter 

and a bit of slippery salmon tossing, cooking, and eating, 

and it’s definitely a destination holiday. We like to stay at Eagle’s 

Rest RV Park, where tiny little cabins make for a cozy spot to 

rest our heads. www.valdezalaska.org 

Homer Independence Day Parade: The cosmic Kenai 

Peninsula town of Homer gets back to an all-American style of 

celebrating the Fourth with an “Our Town USA” theme, highlighted 

by a parade around the downtown area. Everyone participates, 

from kids on horseback to local fishermen and 

women, and the day, like every other day in Homer, is full of 

family-themed fun. A big bonus is the new Community 

Playground, built with love and an army of city volunteers. Of 

course if you’re going to stay overnight in Homer, you’ll want to 

choose from any number of fabulous cabins, B & B’s, or homes 

for rent through the Homer Bed and Breakfast Association. So 

many places to stay, so little time. www.homeralaska.org 

Enjoy your Independence Day holiday, from sea to 

shining sea. 

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2012 OFFICIAL GUIDE OF THE BIG WILD LIFE MARATHON 

�� 

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300+ miles of trails. 

Races virtually every weekend. 

attractions, events, dining and more. 

is an adventure. 

For inside advice on 

Southcentral Alaska, run to the 

Log Cabin visitor information 

center on 4th Avenue or visit 

Anchorage.net/race 

From marathons to fun runs, youth events to mountain races – Anchorage is a natural 

place to lace up and take off . Check out these additional signature running events: 

�� Crow Pass Crossing: Point-to-point 24-mile trail run – July 21, 2012 

�� Big Wild Life Runs: Marathon, Marathon Relay, Half-Marathon and 5-K run – Aug. 19, 2012 

�� Alyeska Climbathon: Uphill mountain climb as many times as possible – Sept. 8, 2012

By Rebecca Coolidge 

Mary Mary quite contrary, how doth your garden grow? 

While Mary may have sound advice for gardeners, it takes 

more than cockleshells and silver bells to grow a race from a 

small community event to a destination race. It takes dozens of 

dedicated committee members, hundreds of volunteers, hefty 

marketing efforts from the visitor industry and, of course, time. 

Formally known as the Humpy’s Marathon, which began in 

the early 1990s, Big Wild Life Runs has been a staple event in 

the Anchorage community since 2008. Over the past few years 

the race has evolved from a small running event into a major 

marathon affair attracting runners from all over the United 

States and across the globe. The increase in numbers can be 

attributed to ramped up marketing efforts both locally and 

nationally over the past couple of years, but also to word-ofmouth 

from within the running community and an increase in 

running tourism worldwide. Individual runners, families and 

groups, large and small, are making the trip north to Alaska’s 

largest city to run the scenic 5K, 13.1- or 26.2-mile courses. 

The impressive thing about Big Wild Life Runs is how quickly 

participation has increased. The race participation has increased 

by 36 percent from 2008 to 2011. The increase in interest from 

out of state has helped amplify race numbers. In 2009 13 percent 

of runners were from outside of Alaska and grew to 17 percent 

in 2011. The number of out-of-state participants is expected 

to increase again for the 2012 event. 

It seems more and more people are embracing running 

tourism. Thousands flock to Disneyland resorts to run in themed 

marathons and spend a few nights in the magic kingdom, and 

who runs the Honolulu Marathon without spending a few postrace 

days relaxing on the beach? Many runners use races to justify 

taking a vacation or visiting somewhere new. Don Pattison 

and his wife traveled from Illinois for the BWLR and made a 

vacation out of it. They spent time shopping in downtown 

Anchorage, enjoyed a glacier cruise and explored the city. 

“We drove around the entire area and saw moose and walked 

along Earthquake Park,” recalls Pattison. “I think one thing that 

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was really remarkable was that during the race a mother moose 

and her calf were eating right along the path of the race; I had 

to stop and take pictures with the other runners.” 

Running tourism goes beyond destination races to include 

running vacations. There are companies all over the world that 

offer guided multi-day runs along scenic trails, rivers and mountain 

terrain. The May 2012 issue of Runner’s World featured an 

article about planning and packing for a vacation that includes a 

running event. Running tourism has become a valuable part of 

the travel industry catering to a specific type of clientele. 

The Anchorage visitor industry has embraced runners as a 

unique travel audience. According to Visit Anchorage president 

and CEO Julie Saupe, the industry is making a concentrated 

effort to get the attention of potential running and sports 

tourists. 

“We reach runners and their families through targeted advertising 

and media relations campaigns,” says Saupe. “We reach out 

to running clubs in other cities, place ads in outdoor publications 

and make sure Anchorage races are represented at other 

national running events.” 

A big part of growing the marathon from a local event to a 

destination race is keeping up with the needs and expectations 

of a larger group of participants. BWLR has increased the number 

of planning and support positions as well as increased the 

number of race-day volunteer positions from less than 50 in 

2008 to more than 300 volunteers for the 2012 event. Last fall, 

race director Sharron Fisherman, along with executive committee 

member and webmaster Gregory Dixon, traveled to 

Portland, Oregon, for a race director’s conference as well as the 

Running USA conference in Houston, Texas, to see what other 

races were doing and to find ways to better serve a wide range 

of runners as the BWLR continues to grow. 

According to Fisherman, “Running events are not just for the 

serious runner but are now targeting the average person as a 

means of maintaining a healthy lifestyle. Events like ours are no 

longer simply races, they have become the culmination of a 

week of fun activities.” 

continued on page 6

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On behalf of the city of Anchorage, I’d 

like to welcome all runners and spectators 

to the Anchorage Running Club’s Big 

Wild Life Runs. I am so happy to welcome 

participants from around the state 

and the Lower 48 as well as international 

runners to this fantastic family event. 

I was recently underwent a fitness test 

at the UAA Human Performance Lab after 

friendly encouragement from the coordinator of the Kid’s 2K 

and physical therapist Wally Wilson. I learned so much about 

health and fitness, it was truly amazing. Shortly afterwards, 

the Healthy Mayor 2012 project was created and now is well 

under way. 

After setting my fitness goals and creating a workout plan 

under the guidance of the physical therapist, I began to 

change my lifestyle to include more physical activity and a 

healthier and more cognizant diet. I’ve been an avid tennis 

player all my life and I enjoy a good game of basketball as 

often as possible. Lately, I’ve been catching the stairs at work 

and walking with my wife, First Lady Lynnette, more frequently. 

�� 

On behalf of everyone at the Anchorage 

Running Club, I would like to welcome all 

participants and their families as well as 

the many groups of runners who have 

come from all over the world to the fifth 

annual Big Wild Life Runs. 

We have seen steady growth over the 

past five years and this year, thanks to your 

support, even more feet will pound the 

pavement. This is an exciting year for BWLR. The Health and 

Fitness Expo has grown and will take over the ground floor of 

the Dena’Ina Civic and Convention Center. The Children’s 

Hospital at Providence Kid’s 2K has been moved from a small 

slot in-between the grown-up races to its own day on Saturday, 

It’s only been a few months and already I feel an increase 

in fitness and energy. I can exercise much longer than I could 

before. The benefit for me is that I am becoming a more fit 

and healthy mayor, but am able to set an example for both 

adults and children to get out and get moving. Several 

employees within the Municipality of Anchorage have also 

started their personal journey to a healthier life. 

It’s important to instill healthy life habits in children at a 

young age and encourage them to stick to it throughout their 

lives. Some of the fondest memories I have of raising my 

daughter were of our outdoor adventures together. 

I will be out walking the 2K course on Saturday August 

18th and cheering for all the young runners. It’s never too 

early or too late to start living a healthier life! 

If you’re visiting Anchorage, welcome to our beautiful and 

active city. I hope that you enjoy your stay and return someday 

soon. If you are an Anchorage resident, please help me 

welcome our friends and fellow athletes. 

On your mark, ready, set, go! Enjoy the Run, 

Dan Sullivan 

Mayor 

August 19. This move has allowed us to spend more time 

focusing on children’s fitness. 

I would like to acknowledge the Fort Richardson soldiers 

stationed in Afghanistan who will participate in their own race 

in conjunction with BWLR. We thank you for your service to our 

country and we are honored to extend BWLR overseas and have 

you be a part of our race. I would also like to thank our generous 

sponsors and dedicated volunteers without whom this event 

would not be possible. 

Good luck to all of you and have a great weekend! 

Sharron Fisherman 

Race Director 



2012 

www.anchoragerunningclub.org 

ON THE COVER 

The pack leaves last year’s starting chute. 

Photo by: Rebecca Coolidge 

BWLR 2012 official guide produced by 

COAST MAGAZINE 

6921 Brayton Drive, Suite 207 • Anchorage, Alaska 99507 



(907) 677-2900 

Project manager: Rebecca Coolidge 

All photos courtesy Rebecca Coolidge

�� 

GROWING A MARATHON continued from page 3 

The Big Wild Life Runs is a perfect destination race – in mid- 

August, Alaska is still holding on to summer and the mild 

weather and comfortable temperatures make for optimal running 

conditions. The race takes place in the heart of Anchorage, 

making the event a fantastic jumping-off point for an Alaska 

adventure. Participants fly into Anchorage, where they can find 

easy access to transportation both north to the Interior for a 

trip to Denali National Park or Fairbanks and south along the 

coast for a glacier cruise or a fishing excursion. Some participants 

make an epic vacation out of their Big Wild Life Runs 

experience and travel to or from the state by cruise ship. 

Saupe says that runners know Anchorage has a unique product. 

“Hundreds of miles of trails, great temperatures and our local 

wildlife make Anchorage a great place for runners,” said Saupe. 

“When people come to Anchorage for a run, they’re usually 

going to take a little more time and explore the city, and more 

of Alaska too. They want to bring the whole family and make a 

vacation of it.” 

According to Fisherman, the increase in runners is welcome 

and there’s nowhere to go but up. 

“This is a very exciting year for the Big Wild Life Runs; the 

race has really come into its own and we now have both the 

race expo and the pasta feed in the Dena’ina Center to accommodate 

the increase in registration,” she says. 

“This race is not only a great way for us to raise money for 

our scholarship fund; events like this are a great boon to the 

local economy,” says Fisherman. “People stick around to experience 

more of Alaska after they run.” 

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�� 

While we would love to tell you that the sun always shines 

over Anchorage, the truth is the weather can change in the blink 

of an eye. We are still hanging on to summer through August so 

the temperature usually hovers between 55-65 degrees during 

the race, but it can be chilly in the morning. Anchorage is beautifully 

situated on the coast so a little rain shower is always 

possible. Historically, the BWLR has boasted perfect running 

weather with mild temperatures. Remember, it’s better to have 

too many options than to be wishing for something on race day. 

�� 

Make sure you arrive downtown with plenty of time to park 

if you are driving. Several streets will be closed to traffic so 

make sure you watch for the no parking signs. There is free 

street parking on the weekends and parking along the Delaney 

Park Strip if you don’t mind walking a few blocks. There are 

also several pay-lots located throughout downtown. 

Bib and safety pins: Be sure to pin your bib on the front of 

your shirt or on the left side of your shorts so the announcer 

can read your number as you cross the finish line. 

�� 

Just in case of a sprinkle for before and after the race. 

�� 

It may be chilly in the morning so make sure you have some- 

T A L K E E T N A A L A S K A 

�� 

ZIP DENALI DENALI 

thing to keep you warm that you don’t mind leaving behind. 

Peel it off just before the start or if you are going to abandon 

your layers try to toss them at any aid station along the way. 

Volunteers will collect and donate clothing to local shelters for 

those in need. 

�� 

There will be an area at the start/finish to leave a bag. A plastic 

bag will be provided and marked with your bib number. 

Volunteers will guard your bag while you’re running – just present 

your bib and your gear will be returned to you after your 

race. 

�� 

This is where you will find race information and assistance if 

you need it 

. 

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This is a spectator friendly course so make sure your supporters 

know your projected time and pace so they can catch 

you at all the viewing areas. If spectators have a vehicle they 

may be able to see you four or five times along the course. 

�� 

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A lot will be happening in the finish area and the finish line 

music will be loud so make sure you pick a meeting place away 

from the finish line. Scout out the area the day before or in the 

morning before you start. Pick a spot to meet in Town Square, a 

specific street corner or one of the coffee shops or restaurants 

along the street. 

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Look for our office on Main Street in Talkeetna

�� 

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Time: 7:30 a.m. 

Location: Hotel Captain Cook lobby, 939 

W. 5th Ave. 

�� 

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Time: 8 p.m. 

Location: Bear Tooth Theatre 

A first-hand look into the life and training 

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�� 

approach to life and running 

and strives to maintain minimalist 

ideals while surrounded by 

the expectations of modern society. 

Former Olympian Jeff Galloway will introduce 

the film. 

�� 

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Time: 7:30 a.m. 

Location: Hotel Captain Cook lobby, 939 

W. 5th Ave. 

�� 

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Time: 3 – 7 p.m. 

Location: Dena’ina Civic & Convention 

Center, 600 W. 7th Ave. 

�� 

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Time: 9 a.m. – 12 pm. 



Cost: $99 

�� 

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Time: 9 – 4 p.m. 



�� 

Time: 10 a.m. Location: Delaney 

Park Strip 

�� 

�� 

Time: 11 a.m. 



Learn what to eat and when to eat it in 

order to maximize your race performance. 

�� 

Time: Noon – 4 p.m. 



�� 

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Time: 2 p.m. 

Location: Dena’ina Civic and 

Convention Center, 600 W. 7th Ave. 


�� 

A uniquely 

Alaskan gift 

�� 

Eskimo knitters 

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Little brown house with musk ox mural 

�� 

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Learn what to eat and when to eat it in order to maximize 

your race performance. 

�� 

Time: Noon. 

Location: Dena’ina Civic and Convention Center, 600 W. 7th 

Ave. 

Learn about the positive effects of core breathing as well as 

restorative and core strengthening breathing exercises. 

�� 

�� 

Time: 8:00 a.m. 

Location: Downtown, corner of 6th Ave. 

and F St. 

�� 

Time: 9:00 a.m. 

Location: Downtown, corner of 6th Ave. 

and F St. 

�� 

�� 

Time: 9:20 a.m. 

Location: Downtown Anchorage, corner of 6th Ave. 

and F St. 

�� 

Time: 9:40 a.m. 

Location: Downtown Anchorage, corner of 6th Ave. 

and F St. 

�� 

It is a goal of the Anchorage Running Club and Big Wild Life 

Runs to get kids moving and enjoying exercise early in life and 

finding ways to move through play and exercise. 

By Rebecca Coolidge 

The Children’s Hospital at Providence Kid’s 2K has always been 

an inspiring and downright fun affair for kids and their families. 

But in 2012, organizers will give kids two more reasons to join in 

all the excitement. 

This year, through the support of Healthy Futures Alaska, the 

Kids 2K is absolutely free. 

“Thanks to Healthy Futures, more families and school groups 

will be able to participate,” says Kids 2K coordinator and physical 

therapist Wally Wilson. 

Another exciting change for 2012; the event will be held on 

Saturday, the day before the other Big Wild Life Runs events, and 

has been moved from 6th Avenue to the Delaney Park Strip. By 

moving the Kids Run to its own day, participants will have more 

room to spread out and more time to learn about ways to be 

active. 

“We really want to focus on kids’ fitness with this event, and 


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Glaciers � Waterfalls � Wildlife � Pristine snow 

capped mountains � Alpine lakes and all that 

the Chugach Mountains have to offer! 

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Kikkan Randall cheers 

on the masses during 

last year’s Kid’s Run. 

A RACE OF THEIR OWN continued from page 12 

moving the run to its own day gives us more time and space to 

accomplish our goal,” says Wilson. 

A father of two, Wilson stresses that this is more than just a run. 

“We want to show that there is more than just one entity supporting 

this race; Healthy Futures, the mayor’s office, Providence 

Hospital and the Anchorage Running Club,” he says. “The whole community 

supports this race and other fitness opportunities for kids.” 

One of the goals of the 2K and Healthy Futures Alaska is to create 

more opportunities for kids to be active and to teach them healthy 

life skills that will stick with them. 

“It’s so important to give resources to kids so they can live a long, 

healthy life and make connections and friendships,” says Kim 

Resheke, a PE teacher at Kincaid Elementary. “It’s about making sure 

they are happy, healthy and active.” 

According to Resheke, it is more important than ever to get kids 

hooked on exercise. 

“It’s huge, especially with the recent obesity statistics; it’s so 

important to get kids moving, particularly because many kids only 

get 90 minutes of PE a week,” she says. “Getting them moving is so 

important.” 

With the startling children’s obesity rates, parents are beginning 

to worry about their children’s health, especially as they get older. 

According to the Center for Disease Control website, childhood obesity 

has more than tripled over the past 30 years, and in 2008 more 

than one third of children and adolescents were overweight or 

obese. This is a serious problem because overweight and obese children 

are at risk for diabetes, bone and joint problems, sleep apnea 

and cardiovascular disease such as high blood pressure and high 

cholesterol. Obese youth are also at risk for social and psychological 

problems. 

But these are just the immediate effects of childhood obesity. The 

long-term effects of this highly preventable epidemic are even more

alarming. Obese children are very likely to become obese adults, 

which puts them at risk for heart disease, type-2 diabetes, stroke, 

cancer and osteoarthritis. These are some seriously terrifying outcomes. 

What can be done to combat this problem? 

“Get them out and moving; exercise and a healthy diet. Simple 

as that,” says Wilson. “If you teach your kids to make healthy choices 

while they are young, it will stick with them for life.” 

The Kids 2K and events like it are a great opportunity for the 

entire family to be active together. 

Mother of two Lindsey Whitt plans to participate in the run 

with her family. 

“I want to encourage my kids to be healthy and active from a 

young age,” says Whitt. “I made a commitment to engage in healthy 

activities for our family including skiing, running, biking and soccer. 

This is a perfect event to engage in.” 

Many parents have made similar commitments and look for 

events like the 2K to encourage exercise and teach healthy habits. 

�� 

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All runners will pass this stunning park as they head out on the trail 

and as they come back to downtown for the finish. If it’s too crowded at 

the start area, head down to the park where the trail serpentines, creating 

a great photo opportunity with the ocean as a backdrop. You may 

even catch a glimpse of the Alaska Railroad on its way to Seward. 

�� 

Park anywhere along the large park so you don’t miss the marathoners 

as they run by the lagoon three different times or the half marathoners 

pass by two times. Runners will pass this peaceful lagoon as they 

head out on the Coastal Trail, again as they head to the Chester Creek 

Greenbelt, then yet again as they make their way back downtown for 

the finish. 

�� 

This is the first and second relay exchange zone for the marathon 

relay and a good spot to cheer on all marathoners as they run along the 

coast. There will be a lot of excitement at this scenic overlook so it is 

worth a stop. 

�� 

This is another great spot to see runners as they run by the ocean. 

You can see your marathoner as they head out to the turn-around and 

as they double back. If Postmark Drive is too crowded, head on down 

the road. There’s a large parking lot but be careful as you enter and exit 

as runners will be crossing. 

�� 

This is the third relay exchange zone and another exciting place to 

spot marathoners and half marathoners. There is a small parking lot at 

the park so you may have to park on the street. 

�� 

Marathoners will pass this location twice as they head out and back 

on the Chester Creek Greenbelt. Parking is limited but the park is only a 

short walk from downtown. The playground is a nice distraction for kids 

as they wait to cheer on their runner. 

�� 

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Sharron Fisherman 

Race Director 

Gregory Dixon 

Executive Race Committee 

and Webmaster 

Wally Wilson 

Kids’ 2K Race Coordinator 

Ginger Houghton 

Social Media and 

Marketing Specialist 

Heidi Beer 

Registration Coordinator 

Bonnie Swanson 

Volunteer Coordinator 

Val Blajeski 

Assistant Volunteer 

Coordinator 

Rebecca Coolidge 

Media Relations Specialist 

Tom Coolidge 

Course Logistics 

Colleen Newgaard 

Expo Coordinator 

Dawn C Hansen 

Assistant Expo Coordinator 

Ed Gross 

Marathon Relay 

Coordinator 

Ann Gray 

Entertainment Diva 

Debbie Cropper 

50 States/ Marathon 

Maniacs liaison 

Dorinda and Rich 

Wenrich 

Merchandise Sales and 

Food Coordinators 

Allegra Hamer 

Co-Food Coordinator 

Howie Morse 

Pasta Feed 

Coordinator/Downtown 

Race Marshall 

Michael Samaan 

Medical Director 

Shane Garling 

Finishers Medals 

Seymour of 

Anchorage gives 

a Kid’s Runner a 

boost. 

Steve Bainbridge 

Aid Station Coordinator 

Toby Widdicombe 

Marking and Monitoring 

Keith Clark 

Ham Radio Support 

Michael Samaan, M.D. 

Medical Support 

Bonnie Swanson 

Executive Race Committee 

and Volunteer Coordinator

DON’T MISS ALASKA’S GREATEST FESTIVAL FOR A CAUSE! 

��Ozomatli 

Robert Randolph & the Family Band 

�� 

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www.Salmonstock.org 

�� 

TM 

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JOHN WOODBURY 

The voice of the people 

put to rhythm 

By Justin Matley 

Salmonstock is a celebration of wild Alaska salmon and the 

people who depend upon them. It’s also about the power people 

possess to protect our resources and our livelihoods. 

Renewable Resources Foundation (RRF), along with the 

Renewable Resources Coalition (RRC), invites everyone to 

Ninilchik on August 3-5 to join more than 3,000 attendees in 

the fight to protect wild Alaska salmon. RRF’s mission is to protect 

Alaska’s hunting and fishing grounds for future generations 

as was easily seen in the crowd that rallied together in 2011 for 

live music, action, art and festivities. 

“Salmonstock is an incredibly successful event because it 

brings all Alaskans together to celebrate salmon and our 

lifestyle that depends on them,” says Kate Huber, Membership 

& Communications Manager for Renewable Resources 

Foundation. “More than simply a music festival, it's about the 

power we have to protect our resources and livelihoods. It's a 

celebration for absolutely everyone who appreciates wild 

salmon as a renewable resource and wants to stand up to protect 

them.” 

If Salmonstock sounds too much like a political rally, think 

SALMONSTOCK 2 0 1 2 P A G E 3 

Salmonstock acts as a forum for the protection 

of wild salmon and their habitat 

Seattle Jim Page performs 

during a sunny day at last 

year’s Salmonstock. 

again. This show features multiple stages with top Alaskan, 

Northwestern and national musical artists. Visual art by master 

artists in residence is showcased throughout the festival on 

both the stage and buildings. The festival also highlights the 

best of Alaskan fare with an elite roster of local restaurant 

booths exhibiting their individual prowess in preparing Alaskan 

cuisine. The extensive beer garden offers tasty Alaskan brews 

from across the state. At Salmonstock, not a single ingredient for 

fun has been left out. 

“In addition to music and art, people can expect to find delicious 

food, fire dancers, kids’ activities and many opportunities 

to learn about the current issues that affect wild Alaska salmon,” 

says Huber. 

Also featured at Salmonstock are Alaskan arts and crafts from 

local merchants. It wouldn’t be a festival without a little memorabilia 

and a few souvenirs. 

Salmonstock is proud to be an educational event with both 

an Awareness Center and an Action Center to provide 

Salmonstockers with the knowledge and resources necessary to 

continued on page 4

P A G E 4 SALMONSTOCK 2 0 1 2 

SALMONSTOCK 


WHEN: August 3-5, 2012 

WHERE: Kenai Peninsula Fairgrounds in Ninilchik 

WHAT & WHY: Salmonstock is three days of fish, fun and music! 

This three-day, three-stage music festival features more than 30 Outside and 

Alaska bands. Headliners include: jam band royalty Leftover Salmon; Grammy 

winners Ozomatli; and funk master Robert Randolph and the Family Band. 

Salmonstock is a fundraiser to protect wild Alaskan salmon habitat. 

WHO: This event is for everyone, including families who love Alaska and love 

wild salmon. Salmonstock is hosted by the Renewable Resources Foundation. 

ADMISSION: Discounted tickets can be purchased at www.Salmonstock.org 

through August 2. Tickets will also be available at the gate when you arrive at the 

Kenai Peninsula Fairgrounds. If you have questions or cannot purchase tickets 

online, call the office, (907) 743-1900. 

THREE-DAY PASS: 

$110 (June 1-August 2) 

$130 (at the gate) 

TWO-DAY PASS: 

$90 (June 1-August 2) 

SINGLE DAY TICKETS: 

Friday: $45 

Saturday: $55 

Sunday: $45 

CONTACT & UPDATES: 

info@salmonstock.org • www.salmonstock.org 

Please do not bring any alcohol, coolers, weapons, pets or tents into the venue. 

A variety of food vendors and a beer garden will be available. 

salmonstock 


website: www.Salmonstock.org 

ON THE COVER 

Copyright Ray Troll 

Salmonstock 2012 official guide 

produced by 

COAST MAGAZINE 

6921 Brayton Drive, Suite 207 • Anchorage, Alaska 99507 



(907) 677-2900 

Project manager: Justin Matley 

All photos courtesy Renewable Resources Foundation 

unless otherwise noted. 

JOHN WOODBURY 

A Salmonstocker checks 

out some original Ray Troll 

art during last year’s event. 

THE VOICE OF THE PEOPLE continued from page 3 

make their own positive impact on wild salmon habitat in 

Alaska. 

“For example, all Salmonstock visitors will be invited to sign 

The Renewable Resources Coalition's Pebble Pledge, which 

urges our governor and representatives to stop Pebble Mine,” 

says Huber. 

Salmonstock is a truly unique event with an equally unique 

venue. The festivities take place at the Kenai Peninsula 

Fairgrounds in Ninilchik. Found on the Cook Inlet coast along 

the Sterling Highway, Ninilchik is a gorgeous two-hour drive 

away from Anchorage and is home to both commercial and 

sport fishing businesses, as well as a beautiful and historic 

Russian Orthodox Church, and a group of world-famous racing 

pigs. While enjoying the music and art, Salmonstockers can also 

take in views of an active volcano range. On a clear day stunning 

Augustine Volcano, Mount Iliamna, Mount Redoubt and Mount 

Spur can be seen across Cook Inlet. Salmonstock blends a smalltown 

country fair atmosphere with the amenities of an established 

music festival, and the backdrop of beautiful Alaskan 

scenery. 

Attendees from out-of-state, prepare to be impressed. 

“Visitors from out-of-state,” Huber says, “were blown away to 

find a first-class music festival with an intimate country fair location, 

in a town set against Cook Inlet with stunning views of the 

Alaska Range.” 

The first year event was a tremendous success with 35 bands 

joining together to perform among an impressive array of installation 

art. Supporters of renewable resource protection and 

music lovers will be impressed even further for 2012. 

Huber says, “This year Salmonstockers are going to experience 

bigger headliners, more bands, a new third stage, the best 

of Alaskan food and beer, as well as more fun activities including 

a salmon feed, auction and interactive art.” 

Salmonstock has become Alaska’s largest music festival, and 

together attendees can show the world why they’re so passionate 

about renewable resources and what can be done to ensure 

another millennia of great fishing.

This event is a celebration of wild Alaska salmon and the 

people who depend on them. The Renewable Resources 

Foundation (sister organization of the Renewable Resources 

Coalition) is a 501(c)(3) nonprofit organization. The foundation 

will use Salmonstock proceeds to protect wild Alaskan salmon 

habitat from the proposed Pebble Mine and other potential 

threats. 

Why is habitat protection so important? Each summer millions 

of salmon migrate from the Pacific Ocean and Bering Sea 

to the freshwaters of their birth to spawn. When they approach 

freshwater, salmon rely on olfactory and other senses to navigate 

to the rivers and beaches of their birth. Once home, 

salmon spawn and then die. They not only leave behind the 

next generation of salmon, but large amounts of biomass and 

nutrients that increase production on all levels of the food 

chain, from bacteria to top predators, such as bears. 

In Alaska our cultural traditions are based on a robust 

salmon population. We rely on our wild salmon for food, a sustainable 

economy and a healthy ecosystem. 

Through our ongoing efforts to engage Alaskans and educate 

the public, we hope to preserve for future generations a wild 

and pristine Alaska. We want our children and grandchildren to 

reap the same rewards and experience the same sense of awe 

that we have experienced while living in Alaska. 

Pebble Limited Partnership (a joint venture of Northern 

Dynasty Minerals and Anglo American Mining) is in the early 


The best music for an even better cause 

stages of developing a mine to unearth one of the world's 

largest deposits of gold, copper and molybdenum. The mine site 

is located at the headwaters of the Bristol Bay watershed, covering 

streams that feed the Mulchatna-Nushagak Rivers, Illiamna 

Lake and the Kvichak River. These rivers provide vital spawning 

habitat for many of the 40 million sockeye salmon that return 

annually. The Pebble Partnership is planning to build one of the 

largest open pit mines in the world on top of the headwaters 

of the world's largest wild salmon fishery. 

The Renewable Resources Foundation works to educate 

Alaskans about our outstanding fishing and hunting resources. 

We oppose pebble mine and the threat it poses to the worldclass 

Bristol Bay fishery. 

JAKE SCHMUTZLER 

Salmonstockers assist in 

aerial art by Mavis Muller.


Tune in to extraordinary music 

Salmonstock brings exceptional musicians from the Lower 48 

together with the most talented Alaskan performers. From Bill 

Kreutzman & 7 Walkers, to Great American Taxi and Clinton Fearon 

or Flowmotion, Salmonstock 2011 was a sublime mix of rock, reggae, 

“swampadelic,” bluegrass and jam music. 

Salmonstockers are a unique cross-section of Alaskans (also folks 

from the Lower 48, and other countries) music and salmon lovers. 

Commercial fishermen, sport fishermen, Alaska Native subsistence 

fishermen, dip netters, salmon connoisseurs and fish lovers of all 

kinds turned out at Salmonstock to fight for a joint cause and to 

sing, dance and party in honor of the wild salmon we love. 

– 2 0 1 2 H E A D L I N E R S – 

OZOMATLI 

Playing on Friday, August 3 

This seven-piece Latino rock band from Los Angeles has three 

Grammys under their beanies. Ozomatli has rocked Coachella, 

South by Southwest, New Orleans Jazz Fest, and Bonnaroo to name 

a few. 

• Sound: A rump-shaking concoction of salsa, rock, hiphop, jazz 

and funk. 

• Name dropping: Ozomatli has performed for President Obama 

and opened a tour for Santana. 

• You might recognize them from…Ozomatli has played live on 

“Dancing With the Stars” and appeared in the movie “Never Been 

Kissed” starring Drew Barrymore. 

LEFTOVER SALMON 

Playing Saturday, August 4 

A jam band royalty based in Boulder, Colorado, Leftover Salmon 

has been a festival circuit staple since the band formed in 1989. 

• Sound: They self-identify as “polyethnic Cajun slamgrass.” In 

laymen’s terms, they’re a blend of Cajun/Zydeco, bluegrass and 

rock = jammy goodness. 

• Name dropping: Vince Herman and company have been on 

festival bills (Telluride, High Sierra, etc.) with, well, pretty much 

everyone. The band’s newest member, electric banjo player Andy 

Thorn, has played with Jim Lauderdale and is a two-time 

RockyGrass banjo contest winner. 

• You might recognize them from…Leftover Salmon was all 

over the Web recently after drawing more than 9,000 fans to an 

epic four-hour outdoor concert/CD release party in Denver. 

• For two decades LOS has headlined festivals all over the country. 

Showcasing their utterly unique ‘Polyethnic Cajun Slamgrass’ 

their 'crossover' appeal has entranced fans of all genres and all 

ages.

ROBERT RANDOLPH 

& THE FAMILY BAND 

Playing Sunday, August 5 

A major player in the future of funk, this pedal steel phenom 

from New Jersey with his enchanting steel guitar, often referred to 

as 'sacred steel' is considered on the best in the business and was 

named to Rolling Stone's list of greatest guitarists of all time. 

• Sound: A top-shelf blend of funk, soul and blues with a dash 

of gospel. 

• Name dropping: Ever heard of Eric Clapton, B.B. King or Dave 

Matthews Band? Randolph has toured with them all. 

• You might remember them from…The band has burned the 

house down several times on Austin City Limits, and is featured on 

Clapton’s “Crossroad’s Guitar Festival” documentary. Hired by ABC 

to create the NBA theme song. 

Music Schedule 

FRIDAY, AUGUST 3 

Ocean Stage: 

907 

The Hot Strangs (Nashville, TN) 

Jack River Kings 

Melissa Mitchell Band 

Coffis Brothers & The Mountain Men 

(Santa Cruz, CA) 

Ozomatli 

...plus more tba 

River Stage: 

Hot Dish 

The Young Guns 

Ghost Hands 

High Lonesome Sound 

Holy Santos Gang 

..and more tba 

Late Night Indoors Show: 

Coffis Brothers & The Mountain Men 

(Santa Cruz, CA) 

Tim Easton (Nashville, TN) 

SATURDAY, AUGUST 4 

Ocean Stage: 

Milo Matthews 

Spiff & Friends 

The Barroom Roses 

Sweating Honey 

Jim Page (Seattle, WA) 

Great American Taxi 

The Whipsaws 

Clinton Fearon 

Leftover Salmon 

River Stage: 


Shawn Zuke & Firelight 

Yellow Cabin 

Emma Hill 

Nellie Clay 

Stuck In Reverse 

Si Kahn 

Meg Mackey Band 

Big Fat Buddha 

Holy Santos Gang 

Late Night Indoors Show: 

Salmon Jam (Featuring members of 

Leftover Salmon, Great American Taxi, 

and more...) 

SUNDAY, AUGUST 5- 

Ocean Stage: 

Si Kahn 

Superfrequency 

Greensky Bluegrass 

Tim Easton 

Todd Snider w/ GAT 

Robert Randolph & the Family Band 

River Stage: 

The Sweeteners 

Beer Money 

The Barroom Roses 

907 

...plus more 

Also performing at Salmonstock 

Atz Lee Kilcher, Dan Lesperance, 

Michelle McAfee, Dylan Lee Johnston, 

Diana Z, Brooks West, Kevin Worrell, 

Steve Norwood, and Church of Flaming 

Funk 

Todd Snider 

Todd Daniel Snider is an American 

singer-songwriter with a musical style that 

combines Americana, alt-country, and folk. 

Snider is on the happy back end of happy 

hour at a favorite East Nashville bar, talking 

about his new album Agnostic Hymns & 

Stoner Fables. “This record doesn’t come 

from good times,” Snider says. “I wanted to sound the way I feel, 

which sometimes means sounding like a broken soul.” It is 

jagged, leering, lurching and howling, and filled with unhappy 

endings both experienced and intimated: “It ain’t the despair 

that gets you, it’s the hope,” he sings in the album-closer, “Big 

Finish.” That Agnostic Hymns & Stoner Fables is also roaringly 

funny is tribute to Snider’s unique sensibilities, and to his standing 

as what Rolling Stone magazine calls “America’s sharpest 

musical storyteller.” Anguish without laughter is boring, like 

intensive care without morphine, and Snider has never been 

within 100 miles of boring. Also, he didn’t earn the attention, 

friendship and fandom of American musical giants like Kris 

Kristofferson and John Prine by writing mopey protest songs. 

(http://toddsnider.net) 

Greensky Bluegrass 

Greensky 

Bluegrass is a fivepiece 

American 

bluegrass band. 

The band was 

founded in 

Kalamazoo, 

Michigan in the 

year 2000 and has 

toured consistently 

throughout the 

past decade. If you're familiar with bluegrass music, then you're 

tuned in to some of what Greensky Bluegrass does. They're also 

known to throw a great party, rock-n-roll, and (if the critics are 

continued on page 8


TUNE IN continued from page 7 

to be believed) they have great songs. They are unquestionably 

a team of friends that traverse the country making music they 

enjoy. What makes Greensky different than Bluegrass? Poignant 

rural ballads about real people? Dobro tone that Jerry (Douglas 

or Garcia) would love? Distortion Pedals? Grit and attitude from 

a whiskey soaked card game? Indeed, but that's just the tip of 

the iceberg. 

This quintet from Michigan has been staying up late at all 

the coolest festivals and stopping to play your favorite clubs 

and theaters across America for 11 years now. Nearly 175 

shows per year has prepared them for the rigorous task of continuity. 

Greensky Bluegrass isn't slowing down. "They're coming 

to your town to help you party down." Yeah. Really. Like you 

never thought possible. (http://greenskybluegrass.com) 

WE WILD 

SALMON! 

Nunamta Aulukestai “Caretakers of Our Land” 

www.nunamta.org 

Great American Taxi 

In the past five years, Great American Taxi has become one 

of the best-known headliners on the jam band circuit. Their 

uninhibited sound is a swinging concoction of swampy blues, 

progressive bluegrass, funky New Orleans strut, Southern boogie, 

honky tonk country, gospel, and good 'ol fashioned rock 'n' 

roll. Great American Taxi, featuring Vince Herman of Leftover 

Salmon, has quickly evolved into one of the best country-, rock-, 

and bluegrass- influenced jam bands in the land, masterfully 

blending acoustic and electric instruments into music they call 

"Americana Without Borders." (www.greatamericantaxi.com) 

Clinton Fearon 

If you know reggae music, 

you know Clinton Fearon. 

Clinton Fearon is counted 

among Jamaica’s most talented 

musicians by peers and professionals 

in the Reggae music 

industry. His infectious bass riffs, 

guitar licks, percussion accents 

and powerful vocals make 

Clinton Fearon a living legend 

amongst reggae musicians and 

fans. His most recent album is 

“Mi Deh Yah,” released in 2010.


THANKS TO OUR SALMONSTOCK 2012 SPONSORS

P A G E 1 0 SALMONSTOCK 2 0 1 2 

Your host 

The Renewable Resources Foundation (with help from sister 

organization, The Renewable Resources Coalition) started 

Salmonstock with the goal of creating a positive movement to 

celebrate and protect wild Alaska salmon. The Renewable 

Resources Foundation (RRF) is a 501(c)(3) organization, and an 

educational non-profit that is the driving force behind 

Salmonstock. As a 501(c)(6), the Renewable Resources Coalition 

(RRC) is a non-profit trade organization and takes the lead on 

political action opportunities at Salmonstock. 

Our joint mission is to preserve and to protect the ongoing 

viability of Alaska’s hunting and fishing resources for the benefit 

and enjoyment of future generations. 

Renewable Resources is the hometown leader in the Pebble 

Mine fight. Our staff is on the ground in Alaska, working every 

day to protect the Bristol Bay Fisheries Reserve and the renewable 

resources that define our Alaskan way of life. As the Alaska 

affiliate of the National Wildlife Federation, we maintain a loyal 

membership of over 8,000 people with varying economic, political 

and social backgrounds from Alaska and the Lower 48. 

MICHAEL MELFORD

Getting Here 

Road Trip 

Ninilchik is located south of Kenai and north of Homer on 

the Sterling Highway. 

From Anchorage or Seward, follow the Seward Highway to 

the Sterling Highway turnoff at Mile 37. Follow the Sterling 

Highway through Cooper Landing, past Soldotna and Kenai, and 

continue south to Ninilchik. 

Ready for Takeoff 

The region’s only international airport is located in 

Anchorage, the Ted Stevens International Airport. From there 

rent a vehicle and begin an unforgettable drive on two Scenic 

Byways or continue your flight to Kenai on a smaller commuter 

plane to Kenai and drive south from there. 

For Kenai flights check with Alaska Air, Era or Grant Aviation. 

Epic Ferry Excursion 

We’d like to think Salmonstock is worth traveling to from 

afar. For those in the Lower 48 seeking the adventure of a lifetime, 

consider taking an Alaska Marine Highway System ferry 

www.dot.state.ak.us/amhs from Bellingham, Washington to 

Seward or Whittier. 

More Travel Information 

For more travel information, call the Renewable Resources 

office, (907) 743-1900. 

Upon Arrival 

Parking 

Parking is available at the Kenai Peninsula Fairgrounds for a 

small fee to benefit the local high school clubs. 

If you're thinking of renting an RV for Salmonstock 2012, 

give ABC Motorhomes or Clippership Motorhome Rentals in 

Anchorage a call. If you mention Salmonstock, either business 

will give you a 10 percent discount off your rental during the 

festival. 

SALMONSTOCK 2 0 1 2 P A G E 1 1 

AMY KAY SNIDER 

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Shuttle 

Are you concerned about camping, driving or parking? In 

order to make the event more enjoyable, easier, and safer, we 

are providing a shuttle that will run during the entire festival. It 

will be stopping at nearby campgrounds to bring folks to and 

from the festival. 

Find the latest shuttle schedule at www.salmonstock.org as 

the event nears. 

Camping 

There is plenty of camping to be found near the Kenai 

Peninsula Fairgrounds. One of the top recommended places is 

J&J Smart Charters’ Deep Creek Campground, with more than 

100 sites for $10/night and a $5 parking fee. In addition to 

being close to the festival they have public water and toilets. 

Other campgrounds nearby include: 

Ninilchik River Campground ($10/night) - Mile 134.5 of the 

Sterling Highway 

Ninilchik View Campground ($10/night) - Mile 135.7 of the 

Sterling Highway 

SOURCE: RRF 



CAMPING continued from page 11 

Deep Creek Beach Campground ($10/night) - Mile 138 of 

the Sterling Highway 

There are also many privately owned options which can be 

found on the Alaska Campground Owner's Association website, 

www.AlaskaCampGrounds.net. 

If you are looking for something with a few more comforts 

there are many cabins and B&Bs in the Ninilchik area. A list of 

these can be found at the Ninilchik Chamber of Commerce 

website, www.ninilchikchamber.com 

Family 

This is a family friendly event, so please bring your kids! All 

youth ages 12 and under are free when accompanied by an 

adult. There will be ample children's activities to keep the 

entire family entertained. 

CLARK JAMES MISHLER 

Food 

Salmonstock will feature a wide variety of food crafters. New 

vendors are being introduced for 2012 that will make your 

mouth water. 

Beer 

Beer? Of course! Salmonstock features a large beer garden 

with excellent views of the stage as well as covered and uncovered 

seating areas. They will be serving a selection of Alaska's 

favorite brews as well as a selection of wine to guests over 21. 

New this year – Salmonstock is going zero waste! Klean 

Kanteen festival pint mugs will be available to enjoy your 

favorite libation. 

Rules 

For the safety and enjoyment of everyone, 

some basics rules all attendees need to follow 

include: 

NO pets allowed anywhere on the festival grounds 

NO unauthorized vending 

NO illegal drugs, weapons or fireworks are 

allowed on the festival grounds. Violators 

will be ejected from the facility and subject to 

prosecution under local, state and federal 

laws. We’re serious, folks. 

NO underage drinking. Underage drinking is 

strictly prohibited. 

PARK ONLY IN DESIGNATED AREAS. If your vehicle 

is found in an unauthorized area it may be towed. 

NO open fires 

ABSOLUTELY NO GLASS BOTTLES 

NO laser pointers 

RESPECT THE ENVIRONMENT. Please use trash 

and recycling bags provided by the festival. 

Please listen to and respect all staff members, whether it is a 

parking attendant or a police officer. Your safety and well-being is our No. 

1 concern. And finally, the most important rule of all, the golden rule: 

please be respectful of your neighbors and consider their comfort. 

Would you want someone banging a drum next to your tent at 5 

a.m.? Make an effort to introduce yourself if at all possible. Follow this 

simple guideline and you will probably end up with more friends than you 

started with, which is never a bad thing. 

If you have questions, feel free to call the Renewable 

Resources office; we're here to help and to make this a great 

festival for everyone! (907) 743-1900.

Not only mind blowing, mind expanding 

Salmonstock Action and Awareness Centers are here to 

enlighten you. 

Just think about it; Omega-3 fatty acids found in salmon are 

a crucial ingredient for brain development and healthy brain 

function. It’s only fitting we should use our intelligence to 

learn about and protect the salmon in return. It’s time to get 

educated. 

Salmonstock Action and Awareness Centers bring together 

Alaskans, national organizations and nonprofits to educate 

Salmonstockers on a multitude of current issues that affect 

wild Alaskan salmon. Each organization is required to have an 

action item so that attendees can immediately act on what 

they’ve learned by signing a petition, writing to the EPA, or 

painting a T-shirt to make a statement in support of salmon. 

Be sure to visit each of these organizations at Salmonstock 

to learn more about wild Alaskan salmon and to take action. 

• Commercial Fisherman for Bristol Bay 

• Kenai Watershed Forum 

• Alaska Community Action on Toxics 

• Alaska Marine Conservation Council 

• Sierra Club 

• Cook Inlet Keeper 

• Alaska Center for the Environment 

• Alaskans for Energy Freedom 

• Friends of Mat-Su 

SALMONSTOCK 2 0 1 2 P A G E 1 3 

In addition to great music and food, 

there will also be an awareness and 

action component to Salmonstock. 

AMY KAY SNIDER


fishermenforbristolbay.org

SALMONSTOCK 2 0 1 2 P A G E 1 5

SALMON FOR WILD SALMON 

Christina Salmon and her 80 year old Grandmother Mary are committed to the health of their families, their 

village of Igiugig, and the health of the land. That’s because her people have lived on the shores of these rivers 

and lakes for over 6000 years. Christina does not want to hand her children an environmental time bomb that 

they will have to maintain for generations. They are fighting for the future of renewable fish and wildlife resources, 

but one leak from Pebble Mine could wipe out the spawning streams that feed Bristol Bay. They are 

determined not to let that happen. Development of Pebble is an unacceptable risk to the largest wild 

salmon fishery on earth. Join Christina and Mary and urge your representatives and the Governor 

to STOP Pebble Mine. Sign the pledge today at www.PebblePledge.com 

Renewable Resources 

Coalition 

Paid for by Renewable Resources Coalition • 605 West 2nd Avenue, Anchorage AK 99501 • 907-743-1900

��

��

�� 

Military families share in the 

joy of running despite deployment 

By Elizabeth Hinson 

When you think about how you are going to cope with your 

husband or wife away in a war zone for a deployment, you 

wonder how you can make it through. For many of us living on 

military installations, family is far away. Fortunately we have 

friends who we can lean on, although they are dealing with the 

same stressors as well. Some people deal with stress through 

drinking or eating… but those won’t do. When your other half 

returns you won’t be recognized in your new, expanded figure 

or you may need rehab. Exercise, on the other hand, that 

sounds good. 

Many people deal with stress through exercise and that 

seems like the best choice. What about running? Running can 

be done alone or with a group, which makes it a perfect as an 

outlet both personal coping and mutual support. 

Now we need to spread the word about how wonderful the 

feeling of a good run is. I wasn’t always a believer; I know that 

my brother used to beg me to go for a run with him. Then it 

happened seven years ago. I found the joy of the runners high. 

It was like an oasis. Running was like an active meditation and I 

wanted to share that with others. Now it was time to get other 

people who had loved ones overseas interested in running and 

working toward a goal of participating in a race, and why not 

�� 

have our deployed loved ones training and racing right along 

with us? 

I contacted several different organizations and people both 

on and off the installation about organizing a running event for 

military spouses and families to coincide with an event for 

deployed soldiers in Afghanistan. Sharron Fisherman, race director 

for the Big Wild Life Runs, answered the call. Her energy 

and enthusiasm was incredible and much more than I could 

have expected. She quickly brought in other members of her 

team and we met to discuss how we could hold a race here as 

well as supporting one in Afghanistan. The BWLR team was 

eager to have the race in Afghanistan and began working with 

spouses here in Anchorage to get them ready for the August 

event. BWLR held informational meetings and workshops on 

running for us and worked with us to schedule training 

runs. The BWLR has also offered a $5 military discount. BWLR is 

not charging any fees for soldiers running in Afghanistan and is 

providing shirts and medals 

On August 19, while we are running in the BWLR, our loved 

ones deployed in Afghanistan will run in their own event parallel 

to us. 

I have not worked with any other race staff or race directors 

who have been so supportive of the Military Family. We are 

now working on planning the races in Afghanistan as well as 

Anchorage. We have a corps group of spouses who are actively 

engaged in exercising on a regular basis, some of us have a history 

of working out routinely and some are brand new. It is 

such a great experience to bring someone new into the joys of 

running. Some are keeping their spouse informed, while others 

are waiting to surprise them with the news that they have started 

working out. In August we have runners participating in all 

different race events: the Kids’ 2K, 5K, half marathon, marathon 

relay and full marathon. It is very exciting and wonderful to 

have spouses come together and talk about their training plans 

or their latest run. It gives us something else to focus on other 

than the nightly news. We have families getting in better shape 

and having fun doing it. 

We appreciate the support we have received from BWLR 

and are excited about the turnout of families in Anchorage for 

the run as well as the race for those deployed.

�� 

�� 

Are you thinking about training for your first marathon? Looking 

to improve your race results? Just want to get in better shape and 

don’t know where to start? Fitness testing is a great way to find 

out exactly what your performance strengths and weaknesses are. 

The Human Performance Lab at the University of Alaska Anchorage 

offers multiple types of fitness testing and is available to the entire 

community. 

BWLR wanted to find out more about the benefits of fitness 

testing so assistant professor and coordinator of the Human 

Performance Lab, Michael Chriss, sat down to answer some questions. 

Anchorage Mayor 

Dan Sullivan undergoes 

a fitness test. 

�� 

�� 

��The fitness testing performed at the UAA Human 

Performance Lab such as VO2 and metabolic testing provides 

baseline and tracking data for accurate training and conditioning. 

This ensures developing and getting the maximum out of 

training plans. Training using accurate oxygen consumption levels, 

heart rate, energy utilization, and lactate threshold are 

extremely helpful. Understanding appropriate intensity levels 

based on the proportion of carbohydrate and fat burning maximizes 

training and eventual competitive efforts. 

Knowing your performance potential, strengths and weaknesses 

provide measures for a balanced base for training development 

and implementation. 

�� 

�� 

��The type of testing depends on the long-term and shortterm 

goals of the individual. Everyone should work to improve 

the primary health and fitness components of cardiorespiratory, 

muscle fitness (strength, endurance and flexibility), body 

composition and balance. The individual should select the tests 

that will benefit the most based on the type of training and 

conditioning necessary for the activity. 

For runners, VO2max and VO2submax Metabolic Efficiency 

Tests with lactate threshold are the most popular and useful. 

Determining maximum oxygen capacity (therefore potential), 


��

�� 

Q&A continued from page 20 

metabolic efficiency (energy utilization) and anaerobic and aerobic 

systems (lactate). 

�� 

�� Using exercise physiology measures allows coaches to 

develop training plans and train athletes accurately making 

appropriate adjustments throughout the training cycle. 

Data gathered is necessary for training program and nutrition 

adjustments, measuring progress, comparison with standards/others, 

preventing over and under training, determining 

strengths and weaknesses, and health status. 

�� 

�� 

��Yes. In some situations it may be more beneficial to 

ensure they do not over or under train. Testing may also be 

Diane Hall, 

singer/songwriter 

9-10:30 a.m. 

Snow City Café 

Diane-5@hotmail.com 

Button Box Gang, 

accordions & singing, 

9:30-10:30 a.m. 

Westchester Lagoon 

www.buttonboxgang.org 

Nick Weaver, 

singer/songwriter 

9:15 a.m.-1:15 p.m. 

LynnAry Park 

www.myspace./com/nick 

dreamweaver 

The Crow Creek Pipes and 

Drums, 

bagpipe band 

9:30 a.m.-noon 

Postmark Dr. and Northern 

Lights 

www.crowcreekpipes.com 

Phil and Amy Becket, 

guitar & singers 

10 a.m.-noon 

Coastal trail near AWWU 

alaskan_peleman@yahoo.com 

Monica Lettner, 

guitar and vocals 

11:30 a.m.-1:30 p.m. 

Woodside Park 

monicanote@gmail.com 

Tomodachi Drums, Daiko 

drummers 


Goose Lake 

www.tomodachidaiko.org 

Jim Kerr, Juggler 

August 18 during the 

Kids 2K 

Delaney Park Strip 

www.manofgravity.com 

Hayden Sterling, 

clarinet 

9:30-11:30 a.m. 

Valley of the Moon Park 

(907) 953-0245 

Rebecca See, 

ukulele 

12:30-1:30 p.m. 

Valley of the Moon Park 

rebeccateachesflute@gmail.com 

East High Taiko Team, Taiko 

drummers 


Tekishla Park 

sarahhurst@alaska.net 

Nathan Michalski, didgeridoo 

10 a.m.-noon 

Christensen Hill 

Bob Curtis-Johnson, drums 

10 a.m.-2 p.m. 

Christensen Hill 

bcj@gci.net 

used to determine strengths and weaknesses while demonstrating 

gains and improvements, which assist in motivation. 

Everyone can benefit from having their body composition 

measured. This is an important test because body composition 

is far more significant than weight when measuring overall 

health and fitness. A scale can’t tell the difference between a 

pound of muscle and a pound of fat, and over time you can lose 

muscle and gain fat without much change in your weight. Body 

composition is measured with a BOD POD, which is based on 

the same principle as hydrostatic weighing, but uses air instead 

of water. The UAA Human Performance Lab has the only BOD 

POD in the state of Alaska. It is one of the easiest, convenient 

and most accurate methods of determining body composition. 

For more info about fitness testing and to find a detailed list of 

tests offered, call the UAA Human Performance Lab at (907) 786- 

4083 or visit www.uaa.alaska.edu 

��

Club 49 Te erms and Conditions: Membership Eligibil Eligibility: Yo ou must be a state 

of Alaska resident, or a member of militar 

y personnel permanently stationed 

in Alaska to join Club 49. 

Membership Benefits: Checked Baggage W 

aiver: Members are eligible for two free checked ba 

gs for themselves on flights operated 

by Alaska Airlines, Horizon Air, 

PenAir 

between Anchorage 

and Dutch Harbor, 

and SkyW est Flight Series 3450-3499. To 

qualify for the Club 49 checked bag 

benefit, the member’ 

s Mileage 

Plan number must be in the reserva 

va tion. The Club 49 checked baggage 

waiver is not a vailable when checking in with a codeshare or 

airline partner. 

Trravel 

Now Discount: Club 49 members are issued two Travel 

No w Discount Codes upon successful enrollment, and then again 

gain annually once membership eligibility is revalida 

ted. Travel 

Now 

w Discount Codes may only be redeemed a 

t alaskaair.com. 

Each Tra 

vel No Now 

Discount Code is valid for 30 percent 

off of one-way tra vel in a Full-Flex (Y) fare for the Club 49 member member. 

Travel 

No w Discount Code is not transferable. Travel 

must include 

one 

Benefits can be applied 

pplied for tra 

vel on 11/1 or later. 

Full terms and conditions can be found a 

t alaskaair.com/club49.

��

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Dena’Ina Civic and Convention Center 

600 W. 7th Ave 

3-7 p.m., Friday, August 17 

9 a.m.- 4 p.m., Saturday, August 18 

Check out the free pre-race clinics. Learn how to fuel your 

body before the big race, how to prevent injuries with 

Pilates and get inspired to run a marathon in every state! 

�� 

with Judy Ellenburg, MS Nutrition 

Wellness Consultant, WIN for Alaska, Inc. 

Join us to learn what to eat and when to eat it in order to maximize 

your race performance. Whether you’re walking or running 

(or a bit of both) it’s important to focus on fueling your body to 

get the most out of your experience. Understanding how carbohydrates, 

fats and proteins are used before, during and after exercise 

is essential to success in achieving your race goals. 

About the Speaker: 

Judy has a master’s degree in nutrition from Bastyr University. 

She is originally from Guelph, Ontario, Canada. She worked and 

studied at the University of Guelph for 13 years and attended nutrition 

classes in conventional nutrition and alternative and natural 

ways to approach nutrition. After finishing her education at Bastyr, 

she worked at Children's Hospital and RMC in Seattle in the 

dietary department for two years. 

Judy has been providing nutrition education since 2005 in 

Anchorage, with a primary focus on whole food nutrition. Judy’s 

nutritional services focus on teaching people how to plan, shop, 

cook and eat well to achieve long-lasting health.

�� 

with Debbie Cropper 

An accomplished marathon runner, Debbie will discuss 

marathon strategies, mental tricks that work for every runner and 

some physical strategies for running the race. She will motivate 

you to get out and run your best race on race day. 


Debbie Cropper is a teacher and an accomplished marathon 

runner. She is the third women to ever run a marathon in all 50 

states in under 4 hours. She has won several marathons, including 

Humpy's Marathon, the predecessor to the Big Wild Life Runs 

Moose’s Tooth Marathon. According to ADN, Debbie, in her quest to 

run a marathon in every state, has raced as many as 10 marathons 

in a single year, and once ran marathons in three states in a span of 

eight days. Cropper has run a total of 59 marathons, plus the 50K 

Little Su winter endurance race. On her list of 50 sub-4 marathons 

in 50 states, her slowest time is the 3:58 in Maui and her fastest is a 

3:09 at the 2010 Lakefront Marathon in Milwaukee. 

�� 

The Anchorage Running Club is pleased to announce the 

recipients of the 2012 college scholarships. 

One of the goals of the Big Wild Life Runs is to raise 

scholarship funds for Alaska high school runners to help out 

with their education expenses. Each year the Anchorage 

Running Club (ARC) sifts through dozens of applicants and 

chooses four outstanding students to receive college scholarships. 

The ARC scholarship class of 2012 has demonstrated 

educational excellence, a commitment to their community 

and a passion for running. 

�� 

Graduated from Robert Service High School. 

Running has had a great effect on Max both 

through the work he put into it and the rewards 

he has received from it. Max ran track and crosscountry 

all four years of high school. In track he 

was Most Improved for 2009, 2010, and 2011 and 

came in sixth in the 3200m at state. In cross-country Max was Most 

Improved for 2009 and received an ASAA Good Sport Athlete 

Award in 2010. In 2010 he was second at regionals and 10th at 

state and in 2011 he was first at regionals and second at state. 

A National Honor Society member for three years, Max has 

spent many hours giving back to his community. He has volunteered 

with the Service High School Partner’s Club, participated in 

the Rose Urban Rural Exchange where he spent time as a student 

ambassador in rural Alaska. Max also delivered groceries to those in 

need with Fellowship in Serving Humanity and collaborated with 

CMCA, Volunteers of America and the Service Spanish Club to created 

an anti-teen drinking PSA. 

Max will attend Western Washington University where he is 

enrolled in the studio arts program at the Fairhaven College of 

Interdisciplinary Studies. He plans to attain a Bachelors of Fine Arts 

and hopes to be introduced to a variety of artistic and creative 

fields, which he will use to make his mark on the world. 

�� 

�� 

with Ana Kokaurova 

Proper breathing and core control is the key to flatter abs, better 

posture, pain free living and joint health. Learn restorative and 

core strengthening breathing exercises you can integrate with your 

running, walking and hiking as well as positive effects and techniques 

of core breathing. 

Stop by the booth and enter to win a transformational 30-day 

Whole Body Boot Camp. Visit online, www.pilatesalaska.com 


Ana Kokaurova is a Certified Advanced Rolfer and the training 

director at Studio One Pilates. Kokaurova’s background is in 

Classical Ballet. She received her education from the Joffrey school 

in New York. She loves teaching Pilates and helping people to really 

transform their posture, gain strength and confidence. 

�� 

Graduated from East High School. Rebecca ran 

varsity distance track her freshman and sophomore 

years and participated in cross-country running 

all four years of high school earning varsity 

letters for each year. She served as team captain 

beginning her sophomore year and was awarded 

Most Valuable during her sophomore season. Her 

junior year she came in 13th at regions. 

Rebecca had demonstrated a commitment to her community 

through multiple volunteer organizations. She has been an assistant 

camp councilor and assistant riding instructor as Solid Rock Bible 

Camp, a math tutor at Russian Jack Elementary School and taught 

elementary students basic science during Science Days. She has 

also shown a deep commitment to animal welfare by volunteering 

with Anchorage Animal Control, serving as a Pet Emergency 

Treatment volunteer and by teaching children how to train service 

dogs. 

Rebecca has been accepted at the University of Edinburgh and 

Washington State University. She plans to pursue a career in veterinary 

medicine and hopes to donate time to animal therapy and rescue 

organizations. She would also like to train and maintain healthy 

service animals for people with disabilities. 

�� 

Graduated from Robert Service High School. 

Elizabeth has a genuine love of running, participating 

in track all four years of high school competing 

in the 400 and 800 and cross-country for 

three years. She enjoys traveling all over the country 

running races with her family. 

Elizabeth has shown her dedication to her community 

as a volunteer for many different sports events. She has 

helped with course setup and tear down for the Tuesday Night 


�� 

SCHOLARSHIP continued from page 27 

Race Series, the Women’s Gold Nugget Triathlon, the Ski for Kids, 

Tour of Anchorage and Mayor’s Marathon as well as clean up for 

the Arctic Bicycle Club and the Alaska Triathlon Club. In addition to 

the hours spent volunteering at sports events, Elizabeth spends 

time volunteering at the Anchorage Animal Shelter, the Students 

Helping Students fundraiser for music education in Fairview and at 

the Covenant House Annual Vigil. 

Elizabeth has been accepted to the University of Vermont, 

Northwestern University and the University of New Hampshire. 

She will pursue a degree in business and plans to return to Alaska 

to open her own small business. Elizabeth hopes college will help 

her grow personally and professionally while helping her prepare 

for the future. 

�� 

Graduated from West Anchorage High School. 

Douglas has participated in cross-country running at West 

�� 

Each year the Big Wild Life Runs welcomes runners from 

various groups. Some are large groups like the TAPS Run, 

Remember Team and Team in Training, and some are small 

groups of friends and families. Two groups that never fail 

to show up year-after-year: the 50 States Marathon Club 

and the Marathon Maniacs. These extraordinarily motivated 

individuals take marathoning from a favorite pastime to a 

way of life. 

�� 

The 50 States Marathon Club or the 50 Staters, are a group of 

dedicated marathoners with the goal of running a marathon in 

each U.S. State. For those of you keeping score that’s 26.2 miles in 

50 states for a total of 1,310 miles. The club is a non-profit organization 

that operates under a board of directors selected by the 

membership. In addition to their shared objective, the members 

are dedicated to the promotion of health and fitness. 

According to the 50 State Marathon Club website, there are 

more than 2,800 members in all 50 states and 11 foreign countries. 

Combined, the membership has run more than 166,000 marathons. 

There’s no time limit to complete all 50 states and membership is 

open to anyone who has completed a marathon in at least 10 different 

states. 

For most runners, this takes years of training and dedication as 

well as a huge time and financial commitment to accomplish this 

epic goal. Traveling to races all across the country requires a special 

commitment, but for 50 staters living in Alaska and Hawaii, the 

travel alone can be super tough. Almost every race requires a plane 

ride and some serious logistical planning. 50 Stater and Alaska resident 

Debbie Cropper is very familiar with this special commitment. 

“There were times when I got off work, took the red eye, got to 

the destination, which with a three- or four- hour time difference 

meant arriving on Saturday afternoon,” Cropper said, “I would run 

the race on Sunday, get back on the plane, get home at 12:30 a.m. 

or later, then get up and go to work on Monday morning.” 

But it’s all worth it and according to Cropper there are no 

words to describe the feeling of accomplishing your goal. She fin- 

JULIA KHVASECHKO 

Anchorage High School for three years earning 

three varsity letters. He was a co-captain his senior 

year and helped motivate his team by leading 

warm-ups, stretches and team cheers. 

Douglas is a member of the National Honor 

Society and has volunteered with Creek Clean-up, 

Range Clean-up and course support and setup for 

many community running and skiing events. 

He has also volunteered with the West High School Partners 

Club, PTSA and Douglas has raised hundreds of dollars for research 

in childhood cancer by shaving his head for St. Baldrick’s 

Foundation. 

Douglas will be attending the University of Michigan to pursue 

a degree in chemical engineering with a focus on materials science 

and hopes to continue his education and earn his masters degree. 

His goal is to become involved in designing sports composites like 

new weaving techniques for ski poles or new types of rubber for 

running shoes. 

ished her 50th state in January 2012 in Charleston, South Carolina. 

While finishing a marathon in all 50 states is beyond impressive, 

Cropper has won marathons in 13 states and is only the 22nd person 

and only the third woman to run sub-four-hour marathons in 

each state. 

And what do you do when you’ve run in all 50 states? You do it 

again, of course. According to Cropper, some of the 50 Staters are 

on their second, third, fourth and some even their fifth time 

around. Many runners move on to other goals. Cropper has her 

sights set on running a marathon on every continent. 

�� 

If you ever wake up one morning and think, “I want to run 

three marathons in 90 days,” or, “it would be a great idea to run six 

marathons in six months,” then you are probably on your way to 

becoming a Marathon Maniac. The Marathon Maniacs (MM) bring 

marathoning to an entirely different and insane level. Finish times 

are not part of the consideration for membership, just the ability to 

finish a marathon and the desire to do so in mass quantity. 

There are nine levels of different criteria, each more mind blowing 

than the next and members’ accomplishments are listed on the 

club’s website under the InSane AsyLum. To achieve the first or 

Bronze level, runners need to finish two marathons within a 16-day 


��

�� 

DIE-HARDS continued from page 28 

time frame or three marathons within a 90-day time frame. To reach 

the second or Silver level, runners have to complete three 

marathons in a 16-day time frame, or six marathons in six consecutive 

months, or eight to 11 marathons within 365 days. You get the 

idea, and as you might expect, membership comes with a disclaimer. 

There are more than 5,000 marathon maniacs 

According to maniac Hideki “Kino” Kinoshita, MM’s share common 

traits including planning all of their vacations around 

marathons, running a marathon as a training run for another 

marathon or ultra marathon, being signed up for multiple 

marathons at once and running marathons on back to back weekends 

or back to back days. Kino became a MM almost by accident. 

In 2008 he ran his first three marathons in three months before 

knowing anything about the club. 

“When I found out about the club in February of 2009, I realized 

I had already qualified [for membership],” said Kinoshita. 

There really is no better term to describe these devoted runners 

than ‘maniac’— it means someone who is obsessively enthusiastic 

about something. It’s the perfect word and they wear it across 

their bright yellow chests with pride. Kidding aside, just like the 50 

Staters these are truly accomplished and dedicated runners. Apart 

from their extreme running goals, they are just like anyone else 

you might meet and come from all social and economic backgrounds. 

For Alaska resident Shane Garling, that’s one of the best 

things about being an MM. 

“The people I meet are dynamic,” says Garling. “I have met people 

who are doctors, lawyers and people who work just to make 

money to run the events. Wearing the signature yellow shirt brings 

everyone together as one group.” 

Gold Rush Days: 

August 1 - 5 

Explore our Gold Rush 

past in today’s style 

Visit 

www.valdezalaska.org 

www.valdezgoldrushdays.org 

for more info 

Kino agrees that the best part of being an MM are his fellow 

members. 

“No matter where I travel for a race, be it a remote part of the 

states such as Death Valley, or overseas to Hong Kong, I manage to 

‘run’ into and befriend fellow Maniacs,” he says. 

Though ultimately the groups have different goals, a common 

element is the network of support created by the members. 

Running is an individual sport, but one can never feel alone within 

the communities built by the 50 Staters and the Marathon Maniacs. 

Both groups hold reunion runs throughout the year and most stay 

in constant contact with each other. 

“It’s cool to make connections and know that you have friends 

all over the country,” says Cropper. “The support and camaraderie is 

amazing.” 

Alaska

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THE ALASKA ANGLER 

Halibut secrets for bigger fish 

By Christopher Batin 

July is a good month for halibut fishing in Alaska, and few 

study halibut more than John Beath, known in fishing circles as 

“The Halibut Professor” and owner of www.halibut.net. I 

recently had a chance to talk with Beath about some of his 

favorite halibut tips that Alaska anglers could put to good use 

this month. Here are his suggestions: 

“Dropping a chunk of fresh bait to the ocean’s bottom has 

always been super productive, but some simple techniques will 

greatly improve your success. First, choose fresh or frozen quality 

baits. Stinky or rotten baits will not catch as many halibut as 

fresh, unspoiled baits. Quality baits create 

scent trails when on anchor or they 

leave behind scent trails when drifting 

with the current. 

“Top baits include fresh pink salmon 

heads, salmon guts, herring, squid, octopus, 

or any other fresh piece of fish 

scrap left over from the filet table. 

Halibut, lingcod and rockfish skins make 

great insurance policies because they 

won’t easily come off the hook. They 

Christopher BATIN 

also add an enticing action while send- 

ing out more scent into the water. When I’m not sure which 

forage food halibut have been feeding on, I will create a special 

halibut cocktail that combines octopus, herring, a piece of 

salmon belly or squid and a pennant shaped piece of fish skin. 

For best results, place the herring or other soft bait between 

the two tough baits. 

“My favorite bait rigs have 16/0 circle hooks with upside 

down double skirts to add body, color and action. The Brite Bite 

series of bait rigs work great for me, whether I’m using the 

Alaskan Slider rig, or Octo-Squid leader with a metal spreader 

bar. When combined with a Trophy Torch, which is a light that 

attracts halibut, these rigs are irresistible to halibut.” 

Increase your Catch 

“Many halibut anglers drop their bait to the bottom and let 

it sit there, hoping a halibut will take interest in it. After I lower 

my bait to the bottom, I reel it up approximately four to six 

feet and then gently raise and lower the rod tip about 12 inches. 

Every two minutes I drop it to the bottom, bang the lead to 

create a fish-attracting noise and vibration, then reel it off bottom 

again. This process brings baits to life, sends the scent field 



THE ALASKA ANGLER 

farther down current and forces halibut to rise off bottom to 

get the bait. When halibut come off bottom to bite a bait or lure 

they immediately head back toward bottom while turning the 

circle firmly into the corner of the mouth. 

“Combining lures with bait makes perfect sense. When using 

squids, leadhead jigs or other traditional lures, I always tip the 

hook with a piece of bait to add flavor and scent to the lure. 

The guides at Crystal Bay Lodge in southeast Alaska love to 

combine 10-inch FAT Squids with bait and say the lure-bait 

combo works better than plain herring. FAT Squids come standard 

with a 10/0 J-hook and split ring for those who prefer circle 

hooks. They use circle hooks because their clients land 

more fish without having to set the hook. Virtually any piece of 

fresh bait added to the J or circle hook will give artificial squids 

the additional help needed to drive halibut to your hook. 

“FAT Squids come in three sizes, 10-inch, 7.5-inch and 5-inch 

for small chicken halibut. The two larger sizes have rattles in 

the head and all three come with chemical light sticks to light 

the lure from the inside out, a feature that helps attract halibut 

from greater distances.” 

Color recommendations 

“When fishing 200-plus feet of water, the super glow FAT 

Squids work best. In shallow water, I prefer the blue blaze 

super UV because it absorbs UV rays and magnifies them 

through the FAT Squid. White, natural and pink/glow also work 

well throughout the water column.” 


Brining bait 

“Some baits fall off the hook too quickly to be effective. 

Instead of hoping your bait stays on the hook, toughen it up 

with brine to help it hang on the hook longer. My favorite is a 

quick brine recipe that works best with frozen bait. Frozen bait 

absorbs salt better than fresh unfrozen bait.” 

Brine recipe 

3 parts pickling sal 

1 part powdered milk or canned milk 

“Mix these two ingredients and store in a Ziploc or other 

sealable storage device. A small six pack cooler works great as a 

brining container. Use three parts water to one part of brine 

mixture. Put your bait in the bottom of the small cooler or 

other container, add water until the bait is fully underwater, and 

then add correct amount of brine mix. Allow two hours for the 

bait to thaw and brine to toughen the bait. During hot days, put 

a small Ziploc bag filled with ice into the brine to keep it from 

spoiling.” 

For more information and tips on halibut fishing, refer to 

www.halibut.net 

Chris Batin is author of numerous books and DVDs on 

fishing, including the best-selling DVD, “Underwater Secrets of 

catching Halibut, Rockfish and Lingcod, available from 

www.AlaskaAngler.com


RUNNING WILD 

Endurance, strength and now speed 

By Mike Halko 

The sweet spot of summer has arrived in Alaska. Long, warm, 

sunny days of July are the ideal time to take your running program 

to the next level. Your body is hardened from the 

endurance and strength workouts of May and June. You will 

reap substantial benefits by following a running program of 

those routine jaunts at a conversational pace gradually increasing 

time and distance. Your body will become leaner, more efficient 

at using oxygen and the neighbors are starting to notice 

your commitment to a new lifestyle. The guy or gal next door 

or coworker may even invite you – or is it challenge you? – to 

participate in one of the many races 

available throughout Alaska. 

Camaraderie or rivalry can be good 

to further elevate your fitness level, and 

you can gain an edge by adding some 

speed sessions to your weekly training 

program. The best place to start this is 

on a track. Tracks are magical places 

where one explores hidden capabilities. 

Again the virtue of patience applies to 

training on this surface more than anywhere 

else because demands on your 

muscles, bones, respiratory, and circulatory systems are magnified. 

I can still recall the two tracks of my youth in Cleveland, 

Ohio. The first cinder oval in the “Big Park” across the street 

from my house served as a tool for a small inner city boy to get 

fit. The second saw me through my teen years at James Ford 

Rhodes High School. It was an inspirational place because 

Olympian Jesse Owens planted one of the four black walnut 

trees there presented to him along with the gold medals he 

earned in 1936. 

Now to build your own memories, pick one day each week 

to do your speed or interval session, usually a Tuesday, 

Wednesday, or Thursday works so the body can recover for the 

weekend long run or event. To evaluate your process it is 

always helpful to have a baseline to measure your progress. Test 

yourself a week prior to starting this segment of training by 

running a timed 2 miles at a sustained effort. Do it again in 8 to 

10 weeks. If you are consistent with your training you will see 

an improvement. 

At the Track: Start with a good warm-up run of 20 minutes. 

Using the trails or grounds next to the track reduces the 

monotony and directional stress on your legs/knees. Try 6 to 8 

accelerations on the straightaways of the track. Build your 

speed gradually, 30, 50, and then 75 percent. Recover on the 

curves. 

You will start to see the benefits one month to six weeks 

after starting track workouts. Plan on 8 to 10 weeks of speed 

work or from July to mid September. 

Sample workouts to follow: Start with longer distances and 

follow an easy (E), medium (M), hard (H) effort with your sets 

of 3. A good rule-of-thumb is to keep the total distance of this 


Mike HALKO 

quality effort at 3 to 4 miles, tops. 

To keep it simple the tracks in town are mostly 400 meters 

instead of 400 yards. So, we look at 4 laps to a mile, and if it’s a 

little longer you will be that much tougher. 

A few Form tips: Run relaxed, keep arms from swinging 

across your body. 

Your movement is forward; go for smooth horizontal movement 

instead of a bouncing vertical motion. Most of all have 

fun with this activity. Smile! Laugh! 

Sample Workouts 

3 X 1 mile run (4 laps) 

6 laps Easy (E), recover with one slow lap 

6 laps Medium (M), one slow non conversational 

recovery lap 

6 laps Hard (H) 85%, one slow recovery lap 

Finish with 6 to 8 strides of 100 yards and warm down 

with a 15 to 20 minute run. 

Inverted Ladder (distances that gradually decrease) 

Warm-up, 6 laps (M) then recover with 1 lap 

4 laps (M) then recovery with 1 lap 

2 laps (M) then recovery with 2 laps 

Reverse with 2 laps (M), 4 laps (M) and 6 laps (M) 

with same recovery. 

Complete 6 to 8 striders and a warm down. 

4 Pence 2 Pence (one distance that is then reduced by half) 

Warm-up, 2 laps (use progressive speed getting faster 

each lap. Recovery with 1 lap.) 

Do the above session 4 times. 

1 lap (M) recovery with one lap 

1 lap (H) recovery with one lap 

2 laps (progressively fast) Recovery 1 lap, complete 4 times 

MIKE HALKO

Warm Down 

Quarters (one lap around the track) will make you faster! 

3 to 4 sets of 1 lap E, M and H followed by a full 1 lap 

recovery. Recommend 3 sets the first time and 4 the 

next session a month or more later. 

Keep striding and smiling, 

— Coach Mike 

Places to go in circles 

Most schools will have a track close by. My favorites are listed 

here. You can even try one per week till you find your own 

favorite. 

East High School: Killer views and close to Russian Jack Park 

and Chester Creek Trails for warm up and warm down. 

Bartlet High School: Good protection from the wind. Trails 

have some nice hills. 

Wendler Middle School: Off Lake Otis and Northern Lights. 

I like this one because it is a short distance from my office and 

serves as an easy warm up. Again killer vistas. 

West High School: For the downtown crowd. Recovery at 

the Westchester Lagoon. Use the Tony Knowles Coastal Trail for 

longer intervals of half-mile or one mile. 

Service High School: Be bear aware if you hit the trails for 

the warm up or warm down, super views of Flat Top. 

Goldenview Middle School: It is perhaps the best place in 

town. A nice and quiet spot in South Anchorage. Hardly ever a 

crowd here and sports some of the best Cook Inlet views. 

Palmer High School Track: Home of the Valley Women’s 

Running Team. Fun trails are next to the track. 

Track Tips: 

• Bring some water or energy drink. 

• Alternate the directions each week to save your knees. 

• Try one of the organized group session, the first 2 are 

usually free. 

• Or Skip the track and use the mile markers on the 

Coastal Trail. 

Featured events: 

July 4: Mount Marathon - Seward 

Alaska’s oldest running event, difficult to get a slot but still enjoyable to watch. 

www.seward.com 

July 4: Anvil Mountain – Nome 

Half as steep as Mt. Marathon but over three times longer at 17K. May require a 

flight but there’s no entry fee. www.lesknomeak.com 

July 4: Uncle Salmon Freedom Run – Valdez 

A 5K free run in the spirit of the holiday. Variable terrain. Another fishing hotspot. 

www.ci.valdez.ak.us/parks 

July 7: Sourdough Triathlon - Fairbanks 

The first and perhaps only ½ Ironman Triathlon in Alaska. A wet suit is a must if 

you plan to do the other two events. 1.2 mile swim, 56 mile bile, 13.1 mile run. 

www.runningclubnorth.org 

July 14: XTERRA Hammerman Triathlon – Anchorage 

Off-road mountain bikes only, short and long course. Stay alert for moose while 

riding and running the trails at Kincaid Park. 

www.hammermantriathlon.com 

July 14: Bear Paw 5K - Eagle River 


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Monday . .............Closed 

Tuesday–Friday . . . . 10am–7pm 

Saturday . ........10am–6pm 

Sunday . .........11am–5pm 

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SAFETY MATTERS 

Wildlife aware 

Stay alert and appreciate those 

magical moments of animal encounters 

Debra McGhan 

Lost in thought, I followed a trail through the woods as the 

sound of bird songs filtered through the trees and the quiet 

crunching of dried leaves echoed around me. I moved swiftly, 

enjoying the solitude and surrounding nature. 

A sudden rustling in the brush startled me and I turned just 

as a cow moose bolted from the trees and ran across the trail 

mere feet from where I stood. My heart stopped. Watching the 

cow, I spotted her calf disappear into the foliage and realized, I 

had inadvertently walked right between mom and baby. 

Stillness filled the air and the hair on the back of my neck bristled 

in alarm. 

After a moment, I moved on, cursing myself for my lack of 

attention. That could have been an angry mother bear and the 

outcome totally different. 

Lynn Reynolds of Wasilla once told me his story of a bear 

encounter near Fish Creek. He’d been fishing by himself for several 

hours and had amassed quite a catch when he heard an 

animal come crashing through the bushes across the stream 

from him. Before he could react, an enormous black bear 


US FISH AND WILDLIFE SERVICE 

DEBRA MCGHAN 

emerged from the brush and splashed into the creek. 

Reynolds said he froze in place, a smart move according to 

bear experts. Fortunately for him, the animal seemed more 

intent on catching fish then checking him out so he slowly 

backed away into the brush, leaving his catch for the bear. 

“My heart was pounding and I thought for sure the bear 

would hear it,” Reynolds said. “I walked backward for a long 

time until I figured I was far enough away, then I turned around 

and bolted for my car.” 

Reynolds said once he calmed down he thought about the 

backpack he’d left behind and decided to return and try to 

retrieve it. Taking his oversized sheepdog on a leash and a gun, 

he made his way back to the fishing hole to find the bear and 

his string of fish gone and the contents of his backpack scattered 

everywhere. 

“I was bummed he got my fish but I was glad to get my gear 

back and really happy he took the fish and didn’t come after 

me. It definitely made me realize, you have to stay alert when 

you’re out in the woods, especially by yourself,” said Reynolds.

Dean Cummings, a professional mountain guide, will tell you 

there are three main reasons an animal might charge or attack you. 

“When you enter the woods, you have to remember that you 

are entering the food chain,” says Cummings. “Animals will confront 

you if you threaten their home, their family or their food 

source. 

“Be alert,” Cummings says. “Make noise so you don’t startle 

an animal. And if you notice birds circling or sense a sudden 

stillness, pay attention because you could be coming on an animal’s 

food cache or family, and that’s never a good place to be.” 

Wildlife expert Jack Harris, author of Beyond My Wildest 

Dreams, advises, “If you see a bear, don’t move. Stay where you 

are and just appreciate the truly amazing experience. It’s a 

lucky day when you get to view wildlife in their natural habitat.” 

Harris has spent most of his life living among our planet’s 

animals. From Africa to Alaska, he has traveled and guided and 

cared for wild animals for more than 30 years. While working 

with the Pennsylvania Game Commission on a black bear 

research project, Harris had the opportunity to capture wild 

bears hibernating in their dens. 

He actually took the cubs out of their mother’s arms, tagged 

them and then put them back; all without ever getting mauled. 

“Bears have a natural fear of humans. We get into trouble 

when humans behave badly and alter the bear’s behavior 

through our careless neglect,” says Harris. “When I was young, I 

was like most everyone else and believed bears were raging 

monsters looking for people to eat. I wanted to learn about 

bears so I could hunt them. But after I worked on this research 

project, everything changed. I learned just how wrong I was 

about bears.” 

Harris said in his experience, bears are very shy and generally 

don’t want to confront people. But he admits that’s not 

always the case. 

“The wrong bear on the wrong day makes up for all the 

good ones real fast!” says Harris. 

Both Cummings and Harris advise people to just be aware 

US FISH AND WILDLIFE SERVICE 



APRES 

By Lisa Maloney 

There comes a point when every Anchorage-ite’s lust for outdoor 

adventure collides head-on with the need for food. Go 

inside and miss out on a few precious minutes of summer sunshine, 

or stay outside and starve? What to do, what to do... 

The obvious solution is eating outside. 

Thanks to sun decks that blossom 

from restaurants all over town, you can 

get your food without missing out on 

sun, breeze, seagulls and people-watching. 

If you’re in the right place at the 

right time you might even score some 

live tunes, too. 

After chatting up a few restaurant 

owners and managers, I get the impres- 

sion that there’s no such thing as a sun 

deck gone wrong. Sure, on rainy days 

the deck just sits there looking wet and 

lonely. But the flip side is just as certain: “It’s busy when it’s 

sunny,” says David McFarland, general manager of the Snow 

Goose, where their upstairs decks sport summer flowers and 

command views of the mountains and port. A few hardy souls 

even braved the Snow Goose deck in March or April of this 

year — sure, there was still snow on the deck, but who cares 

about a little detail like that when it’s sunny out? 

Speaking of rain, Humpy’s has engineered a way for you to 

enjoy their deck come rain or shine. A clear, 20’-by-40’ tent 

stretches across most of the deck, letting the sun in but keeping 

rain out. The tent doesn’t cover the entire deck; a line of 

open-sun tables stretches around the perimeter, but they’re still 

shaded by wide umbrellas. The end effect feels like an 

indoor/outdoor dining experience: You’ve got fresh air and sun, 

but you’re also mostly covered. 

One of the newer downtown decks belongs to the Slippery 

Salmon Bar & Grill. The Salmon’s interior feels a little like 

Patrons enjoy the 

sun at the Spenard 

Roadhouse. 


Alfresco 

Local eateries warm up to idea of outdoor dining 

Lisa MALONEY 


The sun deck at the 

Peanut Farm overlooks 

Campbell Creek. 

Cheers meets Northern Exposure, with light wood furnishings 

and long, narrow tabletops made of single planks from one tree. 

Owner Susan Kaer shared a long list of planned improvements 

that make the Salmon a continuing work in progress; they’re 

aiming to carve out a few niche items and do them well. But 

my friend and I weren’t there for the soon-to-be expanded 

menu, even if it will include lots of seafood; we were there to 

check out the deck. 

The Slippery Salmon’s deck faces west, with just a few feet 

of elevation over their large, paved parking lot; the Ramada Inn 

sits directly behind you. The view is about as good as it gets 

from near ground level downtown. The A-Street bridge dominates, 

and you could probably see the creek below it if it 

weren’t for buildings on either side of the water. Looking over 

the bridge gives you a better view of Sleeping Lady (Mount 

Susitna), and a slice of the inlet. Large umbrellas shade the 

tables, and a few nooks built into the north side of the deck 


COURTESY PHOTO

APRES 


Big Alaska adventures 

in a small timeframe 

By Jack Bonney 

It is amazing how much Alaska you can pack into a few 

short hours in Anchorage. If you’re up against the clock or just 

want to add a little extra to your plan for the day, there are 

plenty of ways to dive headfirst into the journey in no time flat. 

First, get the lay of the land with a city tour. A one-hour ride 

with Anchorage City Trolley Tours hits highlights like 

Earthquake Park and Lake Hood, the world’s busiest floatplane 

base. Tours depart from the corner of Fourth Avenue and F 

Street (www.alaskatrolley.com). Bear Square has a whole fleet 

of Segway’s for zippy one- or two-hour downtown tours 

(www.bearsquare.net). If you want to ditch the motor but 

keep the two-wheeled fun, rent a bike instead. With the Tony 

Knowles Coastal Trail, Ship Creek Trail and Chester Creek Trail 

all nearby, Anchorage’s trails are closer than you imagine 

(www.anchorage.net/bike-tour-rentals). 

Alaska is synonymous with wildlife viewing. Moose are a 

regular sight even in the city. If time is short and you want to 

see Alaska’s menagerie without mounting an expedition, head 

to the Alaska Zoo to find moose, wolves, eagles, owls and black, 

brown and polar bears. Alaska animals reign supreme, but critters 

from similar climes also reside at the zoo, so don’t miss the 

Amur tigers, Tibetan yaks or the Bactrian camel (www.alaskazoo.org). 

With 50 of the most accessible glaciers nearby, Alaska’s 

frozen wonders are close. Many companies offer day cruises 

past dozens of glaciers. But if you’re pressed for time, m/v 

Ptarmigan can have you to the face of Portage Glacier and back 

in just an hour (www.portageglaciercruises.com). 

Fishing in Anchorage is easy, too. Ship Creek is one of the 

most popular salmon fisheries. King and silver salmon get all 

the attention during the summer, but the rainbow trout, Dolly 

ANDY LARSON 

Cyclists roll past 

Westchester Lagoon 

during a ride 

through Anchorage. 


TRAILSIDE GOURMET 

By Mark Bly 

At long last, my grill and I are once again surrounded with a 

fragrant smoky flame. Barbecue season is here and I embrace it 

with gusto. Even the most diehard grillers gave up and turned 

their backs last winter on an old friend. Maybe I am getting old, 

but after seven feet of snow I just shrugged and walked away. 

One afternoon in the not-so-distantpast 

as I was squinting into the sun, my 

barbecue appeared, like the terminator 

emerging from the rubble, a glint of 

stainless steel, and then the lid. Rising 

defiantly from its wintry tomb, it beckoned 

to me. 

I knew just what to do. I headed to 

the pantry in search of marinade. 

Just as squirrels clean out the nest 

after a long slumber, it is time once 

again to reach deep into that garage 

freezer and rotate your stock. Waste not, want not, for the season 

of foraging is here. 

The art of marinade is magical and yes, somewhat mystical. 

To turn a neglected slab of protein into something edible and 

quite delicious is easier than you might think. 

I have included two marinades to prime the pump of creativity 

for the season. 

This year try to avoid the store-bought, high-fructose syrups 

that more often than not leave everything burnt in sugar. 

We all have different tastes. Make any recipe yours by adding 

and subtracting ingredients until it suits your fancy. 

My chicken marinade may leave you pondering, but that’s 

good. Think outside the box. Go your own way. As you find your 

niche and create your own style, be sure to limit your ingredients 

at first. 

The rule of three works very well. That is, using only three 

flavors of ingredients not including oil, butter, salt, or pepper. 

Learn to enhance the flavor by keeping it simple. 

An uncluttered palate leaves more room for flavors. 

Speaking of flavors, I attended a cooking class at the Marx 

Brothers Café in early spring. On the menu: Caesar Salad. If you 

have not taken this class, I highly recommend you do. The flavors 

are astounding and the simplicity of the entire process is 

awesome. 

A great afternoon with Chef Van will change your mind 

about anchovies forever. Four Caesar salads, one basic technique. 

A positive learning experience, and boy was it fun. 

Classes have wrapped up for the season and resume in the 

fall. Put it on your winter 2012 bucket list and stay sane next 

winter. Get your reservations early. Classes fill up fast. 

www.marxcafe.com. 

Hail Caesar! 

X Marx the spot for salad 

Mark BLY 

Mark Bly and Chef Van 

create a Cesears salad 

during a class at the 

Marx Brothers Cafe. 

Here is to the promise of a wonderful summer season. Get 

acquainted with your old friend, the backyard grill. Get creative 

and venture out. You might be surprised at the flavors you find. 

Alaskan Loco Chicken 

Ingredients: 4 pounds of chicken 

Marinade: 3 cloves of garlic, minced 

1 tablespoon white vinegar 

½ teaspoon salt 

½ teaspoon pepper 

½ teaspoon dried oregano 

½ teaspoon dried hot chili peppers, finely chopped 

6 oz pineapple juice 

4 tablespoons lime juice 

4 oz Alaska Distillery Cranberry Flavored Vodka 

A pinch of saffron (for color only, not necessary) 



TRAILSIDE GOURMET continued from page 77 

Procedure: 

Rinse chicken and pat dry. Place in Ziploc bag or in a covered 

glass bowl. 

Mix all ingredients for marinade. Using listed ingredients you 

can adjust to fit your taste, or just let it rip and pour it into the 

bag with the chicken. 

Refrigerate overnight, turning a few times to insure proper 

marinating. 

Place on grill over medium to low heat and cook until done. 

Emperors Halibut 

The Flying Chef 

Ingredients: 

2 pounds fresh halibut filets 

¼ cup Shaoshing rice cooking wine 

2 tablespoons brown sugar 

3 to 4 tablespoons black beans. Paste will do as well. 

½ cup soy sauce 

A small pinch of fresh ground ginger 

4 green onions 

Pepper to taste 

TOAST continued from page 6 

less benefits of life in Alaska if you don’t drop the bad habit of 

working too hard and get out for some R&R. 

Especially for those who truly have no choice but to bust 

their hump, it’s all the more imperative to take advantage of 


Procedure: 

In a non-reactive bowl mix your wine, black beans, soy and 

ginger. 

Add brown sugar to taste. You will see what I mean. The 

sugar will take the mixture from a tart salty mixture to wellrounded 

flavor. Use less sugar if you want a more Asian flavor 

or use more to mellow the taste. 

Slice your onions in to 3-inch pieces. Next slice your onions 

lengthwise, and slice again. It should produce some nice green 

ribbons for garnish. Want to get fancier? When slicing lengthwise 

offset your knife about 30 degrees. It will produce an elegant 

tapered look. Just like the pros. 

Slice your halibut into serving size sections. Place fish in 

steamer and drizzle with the sauce. Don’t be stingy, just be sure 

and save a tiny bit for serving. Toss on your onions and cook. 

Cook in a bamboo steamer with a lid over a medium heat. It 

will be done when the fish flakes easily with a fork. Place a 

dash of wine in your steaming water for that extra touch. If you 

do not have a bamboo steamer try a vegetable steamer and a 

pan of water for steam. 

Heck at camp I even made this using a colander. 

Enjoy 

those precious few moments, a single day off or even an open 

evening, to venture off for some fun in the sun. 

Do it in July before it’s too late, and if winter does creep up 

on you unexpectedly, my best advice is to pick up snow sports.

61 NORTH continued from page 4 

the state's largest city. The midnight runs to intercept the red 

salmon at the Russian River became a defining element of 

every summer. When that ended I don't know. It's not like I 

quit fishing, as it appears a number of Alaskans have. It's just 

that I sort of lost the passion. Don't get me wrong. I still like to 

fish, but on many a summer day now I find I'd just as soon get 

on my mountain bike and hammer from Glen Alps to Indian 

over Powerline Pass, or jump on the road bike for a cruise to 

Girdwood and back. 

Against the backdrop of my personal history with bikes, it 

all seems a little strange, but it is what is. Even when I fish now, 

I've noticed it's not like it once was. I don't have to catch 

much to enjoy being out. Sometimes I find myself sitting back 

to simply watch others in action. It would be tempting to 

attribute this to the mellowing of age, but both the bike and 

the waterfowl argue against that. 

Waterfowl hunting, another passion of youth, remains as big 

a draw now as it was then. And the waterfowl hunting I do is 

anything but mellow. Think pheasant hunting in cornfields 

flooded crotch-deep, and you'll get the idea. The dog and I hunt 

ducks like they're upland birds, although the habitat in which 

they dwell in southcentral Alaska is not at all like the uplands. 

There are few — if any — places with hiking worse than that 

in the places where we hunt. It could be why we only rarely 

see other hunters. Over the years, most of the people I've 

taken on these hunts have decided once was enough. 

The only reliable companion, a guy who turned into a middle-aged 

fitness fanatic, is even giving up to move Outside. He 

tells me he's doing it to be closer to some real upland bird 

shooting, but I have suspicions. A man can't go on hunting forever 

the sort of terrain that has worn out generations of 

Labrador retrievers. But I'm sure as hell going to try. This is 

what passion does to people. That I understand. 

What starts it and what ends it is something a whole lot 

more difficult to grasp. The Alaska Department of Fish and 

Game, which says there are about 32,000 "lapsed" anglers in 

this state, is trying to figure out what to do about this. Worse 

than the lapsed anglers might be what the data showed about 

new anglers a few years back. 

About 36,000 of the people who first purchased a resident 

fishing license in 2006 failed to do so again in 2007. 

The passion is fading with a bunch, and it doesn't exactly 

appear to be catching fire with others. The Sport Fish Division 

of Fish and Game, which depends entirely on revenue from 

anglers in one form or another, is trying to figure out how to 

change attitudes to get people back to fishing. I can only wish 

them luck, because as a semi-lapsed angler I don't have a clue 

as to what happened. Alaska remains the greatest place in the 

world to fish, but I hardly fish at all anymore. 

Could it be I've just caught so many fish over the years that 

the challenge is gone? 


APRES continued from page 74 

offer the illusory privacy of an outdoor dining booth. 

Since we were there, we sampled the chicken bacon ranch 

pizza ($10.50), for me, and a caesar salad ($7.75 plus $3 for 

smoked salmon) for my friend. I’d expected the bacon and 

chicken to come on top of my pizza, but they were layered 

between the ranch sauce and the kind of super-thick cheese I 

lived for when we visited Pizza Hut during my childhood. The 

crust was soft but firm -- again, exactly what young me lived for 

when it came to pizza. I kept forgetting about the hidden meats 

until I took another bite — classic pub fare, but my inner child 

was in cheesy-soft-crust-pizza heaven. 

If you’re picky about caesar salads — and my friend is — a 

“good” salad means dodging a series of potential land mines, 

starting with the dressing. She couldn’t quite decide if it was 

made from scratch or came from a bottle, but liked that she 

could taste the garlic in it. The greens were fresh, and the 

salmon was well prepared. Overall verdict: Two empty plates. 

Bellies full, we parted ways and I checked out a few more 

decks. Between the park-style benches and Chinese-dragon 

water fountain, the patio outside Bernies Bungalow 

Lounge earns the funky award. Jessica Souphanavong, one of 

the managers, explains the patio’s (and Bernies’) appeal: “It’s a 

great local spot. You can find anybody from any walk of life 

here.” 

Leaving downtown, Bradley House counters Bernies’ funky 

vibe with a putting green — which you’re welcome to play 

around on — in the yard outside the deck. They also have three 

water features that feed into their goldfish pond and great sun 

exposure, with no buildings or trees to block the rays. You’ll 

also find outdoor decks at LaMex’s Dimond location, both 

Firetap locations, Greek Corner, and their little patio, full of 

smiling faces, is always the first thing I see when I pedal by on 

my bike. 

APRES continued from page 76 

Varden and grayling in local lakes can be just as sporty. Not sure 

where to start? Alaska Tackle Rental and the Bait Shack have 

licenses, gear and the inside scoop on hotspots and techniques 

(www.alaskatacklerental.com, http://thebaitshackak.com). You’ll 

have Alaska fish on the banks in no time! 

Fish aren’t the only flashy thing in the stream either. Just 

south of the city, two goldmines have lured prospectors for 

more than 100 years and can set up everything you need to 

give it a try. 



A classic sunny 

day view from 

the La Mex sun deck. 

Finally, a large deck wraps around the Peanut Farm, separating 

it from Campbell Creek on one side and a generous backing 

of greenery on the other side. 

As general manager Travis Block pointed out, this is a fun 

place to meet your friends on a sunny day — but it’s a good 

place for a working lunch, too. 

If you have to punch the clock when the sun’s out, at least 

you can aim to eat outside. 

Indian Valley Mine’s historic buildings are among the oldest 

in the area and certainly put you in the gold rush mindset, and 

Crow Creek Mine in Girdwood welcomes professional miners 

and newcomers alike to one of the most productive mines in 

the region’s history (www.indianvalleymine.com, www.crowcreekmine.com). 

Whether you measure your time in Anchorage with a calendar 

or a stopwatch, adding a little more fun to the visit doesn’t 

have to mean a big time commitment!

SINGLE TRACK continued from page 12 

glycemic carbs are like spruce logs, which burn quickly and 

don’t put out as much heat. You have to stoke the fire frequently 

with spruce in order to keep the cabin warm. 

A breakfast of low glycemic carbs (birch) will burn a long 

time and give you a good start for a full day in the saddle. 

During your ride, high glycemic carbs (spruce) can be your 

best friend. Energy bars, candy bars, cookies and pretzels come 

to mind. My favorite fast-burning carb is a baggie full of authentic 

Australian licorice bites. They’re inexpensive and they tend 

to taste a little better than many sport gels. 

High glycemic carbs will hit your blood stream quickly. 

Shoot for 200-300 calories per hour in a combination of ride 

snacks and fluids. Eat and drink frequently, perhaps every 15 

minutes. 

What goes in the water bottle? Drinking plain water on a 

long endurance event can yield disastrous results. When we 

exercise we’re sweating out water, which includes waste products 

and a lot of sodium. Sodium is what keeps our body’s fluids 

in stasis and our muscles functioning properly. 

Not enough sodium during exercise is a set-up for a condition 

known as hyponatremia whereby sodium in the blood 

plasma drops to dangerous levels. Fluid leaks into the spaces 

between the cells to cause bloating, swelling and a potentially 

dangerous situation of fluid on the brain. Seizures and even 

death have been known to occur in situations of severe 

hyponatremia. 

What goes in your water bottles should be a solution of 

RUNNING WILD continued from page 12 

Great community event with family entry fees. 

www.cer.org 

July 14: Miles for Meals – Wasilla 

Fast 5K run/walk supports Seniors Home Delivery Meals. 

www.wasillaseniors@alaskaseniors.com 

July 21: Alaska Men’s Run – Anchorage 

5-miler walk or run to educate men about cancer issues. Fast start, be ready for 

the A Street hill climb and multiple blocks to the finish line in front of Skinny Raven 

Sports. 

www.alaskamensrun.com 

July 21: Crow pass Crossing – Girdwood 

Challenging wilderness run of 24-plus miles complete with glacier river crossing. 

Supports UAA running. 6 hour cut-off. Did this twice and finished looking like I tussled 

with a bear. 

www.goseawolves.com 

July 28: Resurrection Pass 50-miler - Cooper Landing 

Classic Alaska race with no entry fee and self-supported. Challenging finish, my 

SAFETY MATTERS continued from page 73 

and know you cannot outrun a bear. Make noise when traveling 

through thick brush and approach salmon spawning streams 

with extra caution or not at all. If you do confront a bear, don’t 

move. If the bear starts to charge, stand your ground, yell and 

wave your arms to look big and aggressive. If the bear keeps 

coming, drop to the ground in a ball and wrap your arms 

around the back of your neck. 

It’s also good to note that black bears are more likely to 

attack and eat people than brown bears. 

Being aware can generally keep you out of trouble and may 

give you the opportunity to view wildlife in the natural habitat. 

Shelley Plumb, an Alaska Flora specialist, spends a lot of time 

in the forest searching for plants for edible and medicinal pur- 


sodium, flavoring, and some carbohydrates. 

How much sodium is best? Some sport beverages have 350 

to 400 milligrams of sodium per 16 ounce water bottle. 

Depending on whether you’re a salty sweater and how big a 

person you are, as much as 400 to 800 milligrams of sodium or 

more per hour may be necessary. You know you’re a salty 

sweater if on a hot bike ride you end up with a white crust on 

your face, helmet straps or bike shorts. 

Suffice to say, getting adequate sleep, being prepared for the 

weather, eating a good breakfast of low glycemic carbs, snacking 

on high glycemic carbs frequently throughout your ride, 

and getting enough sodium through a combination of a sport 

beverage and salty foods will keep you on the road to Valdez. 

Sometimes sheer will power will see you through. 

“Above all,” said Meyer, “it might get a little uncomfortable 

for the moment, but you have to focus on the finish line.” 

Janice’s favorite pre-ride breakfast 

Left over brown rice (low glycemic carbs) 

One to two eggs (a bit of protein) 

1 to 2 ounces cheese of your choice (a bit of fat), salt, pepper 

Place leftover brown rice in a big cereal bowl. Make a well in 

the middle and crack the eggs into the hole. Place slices or 

shredded cheese on top, cover and microwave for 90 seconds 

or until eggs are of desired doneness. Another benefit of this 

breakfast is that it takes two minutes to prepare and you can 

spend more time sleeping. 

first ultra in 1998. Soak in a cold stream at the finish line. 

www.respassultras.org (Oh, double your pleasure by starting a day earlier in 

Hope. The price is the same, the adventure is double.) 

July 28, 29: Marathon Mania - Cordova, Juneau, McCarthy, or Wrangell 

Get your 26.2 mile fix in either of the locations above. 

www.copeerriverwid.org/aksalmonruns 

www.southeastroadrunners.weebly.com/frank-maier-marathon.html 

gessert@yahoo.com 

www.alaskabearfest.org 

Organized Workouts: 

Valley Women’s Running Team, Palmer - 

www.vwrt.org 

Exceed Women’s Running Team, Anchorage - 

www.runexceed.org 

Peak Performers Track Club, Anchorage - Jason Hofacker, 240-6982 

Separate Men’s and Women’s Training, Fairbanks - www.runningclubnorth.org 

poses. She says that getting to see a wild animal is always one 

of her greatest treats. 

“Just the other morning I was out gathering devils club buds 

when I looked up and saw a fox come toward me over the 

rise,” said Plumb. “I just froze and watched him. When he spotted 

me, he did the same thing and then after a few minutes, just 

trotted away. It was truly amazing and I felt incredibly fortunate 

because you don’t often get to see a fox in the wild.” 

Learn the importance of respecting and appreciating 

Alaska’s wild animals so you too can avoid a negative experience. 

For more information and to view a full schedule of 

outdoor courses, visit us online at www.naoiak.org or call 

907-376-2898.

July, 2012 - Alaska Coast Magazine

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