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Statesman Journal WEDNESDAY, MARCH 13, 2019 1C R1

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Oregon Life
Liam Xin runs in the 36th annual Awesome 3000 on May 5,
2018, at McCulloch Stadium. MOLLY J. SMITH/STATESMAN JOURNAL

COUNTDOWN TO

Tuesday Wednesday Thursday Friday Saturday Sunday Monday Key dates


Now
March 13 March 14 March 15 March 16 March 17 March 18
Online
Week 1

LET’S START Cross train-play tag,


ride your bike, dance,
Warm up. Run 2
minutes, walk 2
Cross train-play tag,
ride your bike, dance,
Warm up. Run 2
minutes, walk 2
Have fun. Be active. REST registration:
TRAINING! swim. Get out and minutes, repeat 1-2 swim. Get out and minutes, repeat 1-2 Online Registration
play! cycles. Cool down and play! cycles. Cool down and is active at www.
stretch. stretch.
skeducation
foundation.org
March 19 March 20 March 21 March 22 March 23 March 24 March 25 Cost: $20 per
Week 2

Run 2 minutes. Cross train Run 2 minutes. Cross train Run 2 minutes. Do a family activity REST runner kindergarten
Walk 2 minutes. (play tag, ride your walk 2 minutes. (play tag, ride your Walk 2 minute. together such as toss through high
Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. a frisbee in the park.
Cool down and with family). Cool down and with family). Cool down and school and $15 for
stretch. stretch. stretch. pre-kindergarten
and special needs
March 26 March 27 March 28 March 29 March 30 March 31 April 1 participants.
Week 3

Run 2 minutes. Cross train Run 4 minutes. Cross train Run 4 minutes. Do a family activity REST
Walk 2 minutes. (play tag, ride your Walk 2 minutes. (play tag, ride your Walk 2 minutes. together such as March 18
Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. strap on your helmets Print registration
Cool down and with family). Cool down and with family). Cool down and and ride bikes. forms available
stretch. stretch. stretch.
In English and
April 2 April 3 April 4 April 5 April 6 April 7 April 8 Spanish at Salem-
Week 4

Keizer Education
Run 4 minutes. Find a small hill near Run 5 minutes. Cross train Run 5 minutes. Do a family activity REST Foundation, 223
Walk 2 minutes. home or at a local park Walk 30 seconds. (play tag, ride your Walk 30 seconds. together such as
Repeat 3-4 cycles. and run the hill com- Repeat 2 cycles. bike, dance or swim Repeat 2 cycles. take your dog or your Commercial St NE,
Cool down and fortably 2 times. You Cool down and with family). Cool down and neighbor's dog for Salem.
stretch. don’t have to run fast. stretch. stretch. a walk.
April 19
April 9 April 10 April 11 April 12 April 13 April 14 April 15 Last day of early
Week 5

Run 6 minutes. Cross train Run 10 minutes. Cross train Run 10 minutes. Do a family activity REST bird registration.
Walk 1 minute. (play tag, ride your Walk 1 minute. (play tag, ride your Walk 1 minute. together such as take
Repeat 3 times. Cool bike, dance or swim Repeat once more. bike, dance or swim Repeat once more. a hike together. Last Day for early
down. with family). Cool down and with family). Cool down and bird registration.
stretch. stretch. After today, the fee
increases by $10.
April 16 April 17 April 18 April 19 April 20 April 21 April 22
Week 6

Run 10 minutes. Find a small hill near Run 13 minutes. Cross train Run 15 minutes. Do a family activity REST April 30
Walk 1 minute. your home or at a Walk 1 minute. (play tag, ride your Walk 1 minute. together such as Last day to register.
Repeat once more. local park and run the Repeat once more. bike, dance or swim Repeat once more. go on a bike ride
Cool down and hill drill 2 or 3 times. Cool down and with family). Cool down and together. May 2 & 3
stretch. stretch. stretch.
Packet pickup:

April 23 April 24 April 25 April 26 April 27 April 28 April 29 8:30am to


Week 7

6:30pm, Salem-
Run 13 minutes. Find a small hill near Run 10 minutes. Cross train Run 8 minutes. Do a family activity REST Keizer Education
Walk 1 minute. your home or at a Walk 1 minute. (play tag, ride your Walk 1 minute. together such as
Repeat once more. local park and run the Repeat once more. bike, dance or swim Repeat once more. go on a bike ride Foundation, 223
Cool down and hill drill 2 or 3 times. Cool down and with family). Cool down and together. Commercial St NE.
stretch. stretch. stretch. Packets not picked
up by 6:30pm May
May 4 May 5 ?? 3 will be forfeited.
There will be no
day-of-run packet
Awesome 3000 Day Run results pick-up.
Have fun and run! will appear in the Statesman Journal.

Hey kids, it’s time to train for Awesome 3000


Dave Johnson signed for the beginning to average run- Another reason to get involved is that thousands of dollars every year for in-
Awesome 3000 Running Coach ner of any age. Runners of all levels are Olympic athletes around the world novative grants that support student
Special to Salem Statesman Journal welcome at the event, which raises would say that fun runs such as the success. You may have taken part in a
USA TODAY NETWORK money for innovation grants. Awesome 3000 helped fuel their special class project that was made pos-
Why would someone want to run in dreams. The Awesome 3000 could light sible because of the Awesome 3000.
It’s that time of year again! The Awe- the Awesome 3000? For starters, it’s the flame leading to your Olympic Those are all good reasons to partici-
some 3000 takes place on Saturday, tradition and a community rite of pas- dreams – or a dream of running on the pate. But the best reason is YOU!
May 4. That’s only eight weeks away, sage. Think about all of the kids who school track or cross-country team. Imagine how good it will feel to know
and now is the perfect time to start have run in the past. This is the 36th The Awesome 3000 also supports a you can go the distance. You’ll be in
training for the big day. year, and we’re pretty sure some of your good cause. The entry fee helps the Sa-
The information we offer here is de- parents ran when they were kids. lem-Keizer Education Foundation raise See AWESOME, Page 4C

Asian salmon, noodles easy, healthful


Thanksgiving.com noodles, and juicy blood orange slices, ter and letting them soak for a few min-
this is the delish healthy dish that your utes to soften and heat them. However,
Need a mouthwatering meal to make family will hungrily request in place of follow the cooking directions on your
your weeknight dinners less hectic? the usual Chinese takeout. noodle package as brands can vary.
This salmon yakisoba with blood or- Once you marinate the salmon, you’ll Salmon is loaded with high-quality
anges, inspired by A Communal Table, get this scrumptious meal on the table protein, healthy omega-3 fats, vitamins
is going to become one of your favorite in 30 minutes or less. Yakisoba noodles D and B12, and selenium.
fast, fabulous, and flavorful meals. are Japanese stir-fry noodles available The vegetables are low in calories yet Salmon Yakisoba is made of fillets of
Featuring succulent fillets of salmon, in fresh and dried forms. Our recipe calls salmon Japanese noodles, and juicy
stir-fried Asian vegetables, Japanese for cooking the noodles with boiling wa- See SALMON, Page 4C blood orange slices. THANKSGIVING.COM