August 18, 2015

Himalayan salt is great for endurance athletes!- 1:34 pm

Imagine everyone sitting down for a big family feast. The best china set gently upon silk cloth, crystals brimming with fresh apple-cinnamon-ginger juice. An array of baked, steamed and sautéed vegetables decorate the table. Suddenly Grandma reaches for the salt, startled she rears back and exclaims, “Why is the salt PINK?!”

Oh Grandma, “Its Himalayan salt, and it’s wonderful!”


The Himalayan mountain range stretches across Asia passing through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India. Most people associate the Himalayans with Mount Everest, the highest peak on this planet, but here is something new to think about- salt.

Once upon a time (a couple of hundreds of millions of years ago) crystallized sea salt beds, now deep within the Himalayans, were covered by lava. Aside from being kept it in a pristine environment that has been surrounded by snow and ice year round, the lava is thought to have protected the salt from modern-day pollution leading to the belief that Himalayan Pink salt is the purest salt to be found on earth. It is now hand-mined from the mountains and brought to the culinary market.

Why Pink?

The many hues of pink, red and white are an indication of this salt’s rich and varying mineral and energy-rich iron content.


In the same manner that vitamins and minerals are perfectly packaged in fruits and vegetables, because this salt was formed naturally the minerals within the sodium work in synergy.

(Synergy is the interaction of multiple elements in a system to produce an effect different from or greater than the sum of their individual effects.)

Iodine- Natural salts are rich in iodine, so it doesn’t need to be artificially added in.

Less sodium consumed per serving- Himalayan salt is made of the same components as table salt but since the crystal structure is larger than refined salt, and by volume- this salt therefore has LESS sodium per 1/4 t. serving- because the sea salt crystals or flakes take up less room on a teaspoon than highly refined tiny table salt grains.

Packs a hearty 80+ minerals and elements- Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).

27Because of these minerals Himalayan pink salt can:

  • Create an electrolyte balance
  • Increases hydration
  • Regulate water content both inside and outside of cells
  • Balance pH (alkaline/acidity) and help to reduce acid reflux
  • Prevent muscle cramping
  • Aid in proper metabolism functioning
  • Strengthen bones
  • Lower blood pressure
  • Help the intestines absorb nutrients
  • Prevent goiters
  • Improve circulation
  • Dissolve and eliminate sediment to remove toxins


It is even said to support libido, reduce the signs of aging, and detoxify the body from heavy metals.

Pink Salt vs. Sea Salt

Even though pink salts come from the mountains, they are technically sea salts as well. All salt comes from a salted body of water—namely, an ocean or salt-water lake. However, Himalayan salt is said to be the purest form of sea salt.

Why Table Salt is Inferior

Commercial refined salt is not only stripped of all its minerals, besides sodium and chloride, but is also chemically cleaned, bleached and heated at unnecessary high temperatures.

In addition, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems.

Finally, the iodine that is added into salt is usually synthetic which is difficult for your body to process properly. Shockingly under U.S. law, up to 2% of table salt can be additives.

The Many Uses of Pink Salt

Cooking and curing– use pre-ground salt or grinders like any other salt.

Salt Slabs– used as serving platters, the slabs will impart an enhanced salt taste and mineral content. Chilled: decorate with fruits, sushi, vegetables or cheese. Frozen: present cold desserts and even sorbets. Heated: use the slabs to sear vegetables, shrimp, fish fillets or thinly sliced beef or even to fry an egg. The dense salt blocks conduct heat beautifully with near perfect heat distribution.

Best of all, Himalayan salt is naturally anti-microbial, so clean up requires just a quick scrub or rinse.

Decoration– use the salts in containers, as décor crystals and sprinkled on food for presentation.

28Bathing- throw in the tub for a detoxifying Himalayan salt bath. The replenishing nutrients stimulate circulation and soothe sore muscles. Naturally rich in 80+ nourishing and skin-replenishing minerals, bathing with pink bath salt is a healing and therapeutic experience for mind and body.

Potpourri Holders and Essential Oil Diffusers– many on-line sites sell beautiful home décor featuring the pink salt as crystal rocks.

Air purification– crystal rock lamps for air purification are also found and sold on-line.

Hopefully now you will not be as shocked as Grandma when you reach for the salt shaker and find pink crystals staring back at you!

If you eat meat, brining should be in your bag of tools. Brining makes meat very juice and succulent! Here’s is an extremely simple recipe for it.

Basic low sodium brine for pork and poultry. (Brine will work for up to 8 lbs. of protein.)


  • 1 gallon water
  • 3 ounces sea salt
  • 3 ounces sugar (optional)
  • 1 Tbsp. citrus zest (lemon, lime or orange – optional)



  • Add the salt, sugar and other aromatics to a pot and bring the water to a simmer until the salt and sugar have dissolved.
  • Remove the pot from the heat and chill before using the brine.
  • Let your protein brine for 6 hours.
  • Drain the protein, and let it rest and air dry in fridge for 2 hours.
  • Roast, broil or grill as you would!


By Amanda Ennett

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July 21, 2015

Cascade Run Club Kickoff- 3:36 pm

The Cascade Run Club will kickoff their Fall season on Saturday August 1st 8:00am at Run 26.  There will be a clinic followed by a run and discounts that day for all attendees.  The clinic will cover proper footwear, training theories, running form and nutrition.  It’s free and full of lots of great information!  For more information following the link in our events section or check out the Run 26 Facebook page.

June 9, 2015

Cascade Run Club Information Meeting- 4:20 pm

Are you looking to train for the Chicago, Portland, Seattle Marathon or any other event? Join our structured individualized training in a great group setting. Come hear about our training philosophy and go for an easy group run. Run26 will be hosting an information meeting on Saturday June 27th at 8am. We will cover the Cascade Run Club training program and the philosophy. Come join coaches Shelby Schenck, Run 26 owner and elite level coach, Yon Yilma, Seattle Rock n Roll Marathon winner and Ginny Morris, owner of Running Elements to get more information on this great club. It is absolutely free and will be followed by an easy run. For more information contact Yon Yilma at or call Run 26 at 425-948-6495.

May 12, 2015

2015 Run 26 Raffle Runs- 12:11 pm

We have dates for this years Run 26 Raffle Runs! Thursday June 25th and Thursday August 20th will be at Run 26 starting at 6pm. For the first time ever we will hosting an Raffle Run outside of Mill Creek. On Saturday July 25th at 5pm we will be in downtown Edmonds! We have a local Brewery on board and it will be a blast! You can click on the link below to register for the Edmonds event. Look forward to seeing everyone this year!!

February 9, 2015

Winter Apparel 26% Off!!- 11:39 am

All Winter apparel will be 26% off at Run 26 during the month of February!  Don’t miss out on your favorite brands and pieces.  Limited to stock on hand.

January 12, 2015

4 Sports Nutrition Products all Runners should be using- 3:31 pm

I’ve never been one to bring in nutrition products just to make a dollar, if we carry it in the store it’s been tested by the staff and we truly believe in it.  These days there are a lot of great running nutrition products on the market so it gets harder and harder to sort through what works and what doesn’t.  Here’s a list of four products we carry at Run26 all runners should be using.

1. Ph Strips -  Your body’s ph level will tell you if you are recovered or getting close to being overtrained.  With a simple test strip and saliva you can get a great read to where your current ph level is at and adjust your training and nutrition to get it to an optimal level.

2. E Lyte – Most runners know that electrolytes are essential to achieve optimal performance, but how do you know where your electrolyte levels are?  This great product mixes with water and has a taste indicator to let you know where your levels are.  If the water taste salty then your electrolytes are imbalanced, if the water tastes normal then your electrolytes are  balanced.

3. UCAN - UCAN is powered by SuperStarch, a healthy, natural, gluten-free innovation in carbohydrate nutrition. SuperStarch is a complex carbohydrate (derived from non-GMO corn) that uniquely stabilizes blood sugar and causes virtually no reaction from the fat-storage hormone insulin. Originally discovered for children with life-threatening energy imbalances, SuperStarch is a revolutionary fuel being used for endurance sports.

4. Electro Bytes - Electro Bytes is an electrolyte replacement product derived from Coconut Oil and Agave Syrup and chock full of electrolytes.  Besides it’s great balance of electrolytes the Coconut Oil helps reduce inflammation and acts as an antioxidant while the Agave Syrup supplies a readily available energy that is low on the glycemic index thus keeping the blood sugar levels steady.

With these four products you are sure to improve, not only your training and racing performances, but your overall health!



December 8, 2014

Benefits of training with a group – Cascade Run Club- 4:30 pm

One of the hardest things to do when training for an event is to motivate yourself to consistently get out the door for your run, especially in the dark winter months.  It’s easy to talk yourself out of a workout when training by yourself, this is why most successful runners train in groups.  A group setting gives you a support system and makes you accountable for your runs.  Knowing others are showing up is usually the nudge you need to get yourself to the run.  Additional benefits of group runs include time going by much faster when socializing with others, that awesome team environment at the events, formal coaching and being able to use others past experience to improve your own.  So is there any negatives to group running?  The most common one is group runs that become too competitive and ignore the goals of the training plan.  This is why its so important to choose the right group to run with when looking for running club.

The Cascade Run Club offers smart training in a group enviroment with proven results.  Coached by elite running coach Shelby Schenck, 2013 Seattle Rock nRoll marathon and 2014 Seattle Amica half marathon winner Yon Yilma and longtime Team in Training head coach Ginny Morris, you won’t find better coaching staff to help you reach your goals.  You will be taught the same training methods used by the best runners around including Yon Yilma himself.  The training plan is built around peaking properly and staying healthy while improving performance and having fun.

Cascade Run Club’s next session kicks off Saturday January 10th 9:00am at Run 26.  Please visit the website at or call Yon or Shelby at 425-948-6495 for questions or more information.




October 20, 2014

Nutrition for Performance- 3:06 pm

Nutrition is one of the most overlooked aspects of running and is often very confusing since there is so much conflicting information out there. Seems like everyone has a secret diet for performance but in reality it’s getting back to nutrition basics that yield the best results.

When I work on nutrition with runners, the first thing I have them do is to get checked for food allergies. Having food allergies myself I know firsthand how big a difference avoiding certain foods plays in recovery and health. We are fortunate to have a great Naturopath Dr. Rhian Young with Purity Integrative Health,, in the Mill Creek Town Center who can test for food allergies with a simple and inexpensive blood test. This test will give you a detailed report on your allergy sensitivity to certain foods.

When it comes to nutrition the goal is to keep your blood at an optimum pH level. Your blood’s ideal pH level is 7.4, slightly alkaline. Anything below 7.0 is considerably more acidic and breeds illness, causes inflammation and weight gain.  When you train you add stress to the body that pushes the pH levels more towards an acidic state, when we recover properly our pH levels return to a normal balance. Many things can cause stress and throw off the pH balance. Stress at work and home, the acidic environment we live in, lack of sleep, poor diet and lack of or too much exercise. Yup, too much exercise, especially high-intensity exercise, can cause an adverse reaction and create a more acidic pH level. It’s always a balancing act when it comes to training between stress and recovery.

What does all this have to do with nutrition? Will there are many foods that are high in alkaline and can help get your pH levels back to normal much quicker, and there are foods high in acids that cause pH issues. Most fruits and vegetables are high in alkaline because of their high water and nutrient content, with green leafy vegetables and melon fruits being some of the highest. A good rule of thumb is that most whole foods tend towards alkaline will the more processed foods are more acidic. You can go to the Livestrong foundation website at for more information on the alkaline food charts. When training, try to avoid high acidic foods such as sodas, deep-fried food, foods high in sugar and corn syrups, and try to consume alcohol and coffee in moderation. On days where the training is more intense it becomes more important to eat higher alkaline foods and avoid acidic foods.

Nutrition is one of the most important contributing factors in recovery. Bottom line, the quicker and more thorough you recover from training stress the better you will perform.  If you are interested in learning more about nutrition and training Run 26 will be hosting a training clinic on Saturday November 22nd at 9am.  It is absolutely free and will be followed up by an easy group run.  You can find more information by following the link under events on our webpage or going to the Run 26 Facebook group page.


October 6, 2014

Mizuno Rider 18′s are in!!- 11:12 am

The new Mizuno Rider 18′s are in! They have a much better fit and smoother ride than the 17′s. If you are a Mizuno Rider fan you will love this model!rider18 rider18m

September 26, 2014

Run Slower, Get Faster- 9:37 am

Great article from Lisa Marshall of Men’s Journal.  I’ve used this theory for years with my athletes with incredible long term success.  If you are interested in training this way The Cascade Run Club,,  follows this same type of training plan.


After chasing a sub-three-hour marathon for 23 years, Joe Rzepiejewski feared he’d seen his last personal record. He was in his mid-forties, his race times were inching up, and the more he pushed, the more spent he felt. He turned to running coach Matt Fitzgerald, author of the new book 80/20 Running, and heard some odd advice. Fitzgerald told him to dial back the majority of his training to an easy pace. “I thought, ‘There is no way I can run that slow and get better,’ ” says Rzepiejewski, a software engineer from Dana Point, California.

But after yet another disappointing marathon finish, he decided to take Fitzgerald’s advice to slow down. The result: He felt fresher all week, and when it was time for sprints, he nailed his target times. Five months later, at the age of 47, Rzepiejewski ran a 2:59 marathon.

Slowing down to speed up seems counterintuitive, especially at a time when high-intensity workouts like CrossFit and Tabata are all the rage and gymgoers have been conditioned to believe that gains come only through grueling work. But many coaches argue that the high-intensity trend has gone too far. “The majority of recreational athletes are doing way too much high-intensity exercise,” says Iñigo San Milán, director of the Human Performance Laboratory at the University of Colorado. “They end up with injuries. And they are not getting faster.”

Instead, a growing body of research suggests that 80 percent of your workouts should be done at a slow speed, with just 20 percent at medium to fast. At this ratio, you’re able to get all the performance-enhancing benefits of high-intensity work while avoiding the injury risk and burnout that often come along with it.

The 80/20 approach was discovered by exercise physiologist Stephen Seiler, a sports scientist with Norway’s University of Agder, who has spent the past decade analyzing the way elite athletes structure their training. “We started to see a pattern from different sports all converging on about the same distribution,” says Seiler. Whether they were marathoners, sprinters, rowers, or speedskaters, the majority of athletes spent their workouts well below race pace, and about a fifth of the time at higher intensities. “When elites emphasize lower intensity, they are less likely to get sick and have hunger swings, and they tend to be less tired and in a better mood,” says Boulder-based coach Mat Steinmetz, whose clients have included three-time Ironman world champion Craig Alexander.

That’s true for the rest of us, too. In a 2013 study, the University of Stirling in Scotland had male recreational cyclists follow the 80/20 approach and then switch to 57 percent of their time at low intensity and 43 percent at middle intensity. The gains in power and speed after 80/20 training were more than twice as high. Another study, published in March in the Journal of  Sports Physiology and Performance, compared runners logging 30 to 43 miles per week. Half followed 80/20 and the others spent most of their time at middle-to-high intensity. The 80/20 group improved their 10K times by an average of 41 seconds — a huge gain for a six-mile race.

But dialing back is a lot harder than it sounds, mostly because people are terrible at judging the actual intensity of their workouts. In fact, we spend most of our time — 45 to 75 percent, according to studies — in a middle-intensity no-man’s land. “Moderate intensity isn’t intrinsically bad; it’s just not as productive. You’re not getting the body-adapting benefits of high intensity or the gentler muscle-conditioning benefits of low intensity. You’re creating fatigue,” says Fitzgerald. “To get your fastest and fittest, your workouts need clear delineation.”

Here’s why: High-intensity workouts recruit fast-twitch muscle fibers that provide extra power late into a race or game. They also boost blood vessel elasticity, build a stronger heart, and up pain tolerance. All that time in the slow zone, meanwhile, primes your muscles to be able to crush the high-intensity sessions. During tough bouts, your fast-twitch muscles rapidly burn through glucose for fuel, which creates metabolic by-products like lactate and hydrogen ions that — if not cleared from the muscles — inhibit muscle contraction and the breakdown of food for fuel. The result? You slow down. The slow-twitch muscles are responsible for recycling that otherwise toxic lactate back into energy, enabling you to stay on pace. Low-intensity training also revs the growth of mitochondria, which helps the body burn fat efficiently and fends off soreness and fatigue.

Still, trading fast for slow is a tough sell. “We often joke about it,” says triathlete Tim O’Donnell, the top American at the 2013 Ironman World Championships in Kona. “When I ride with friends who are not professional athletes, they ride a lot harder than I do.” O’Donnell, as it happens, is a newcomer to taking it slow. Burned out after eight years of training hard, he cut the number of high-intensity sessions from six to three a week and moved the bulk of his effort to a “controlled and comfortable” pace (of course, that still translates to a 6:45 mile). The new approach paid off this past spring, when O’Donnell took first at the St. Croix half Ironman. “I’m training with less intensity and racing at a higher level,” he says, “because I’m not drained from overkill.”

Stagger Workouts
Limit moderate-to-high sessions to one or two days a week, and never make them back-to-back.

Minimize the Middle
Some moderate-intensity training, or tempo running, is necessary to prep for a race. Just make it part of your 20 percent. To ensure you stay out of the middle-intensity zone, ask yourself, “Could I imagine holding this pace forever?” If the answer isn’t a strong yes, dial back speed.

– Lisa Marshall

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