Happy training for the week of 11/07.

Jersey Ride:  Despite the cold weather, we had a great turnout for the Jersey Ride on Saturday followed by a delicious brunch at Mom’s.  The hearty souls included Laura, Jason, Tammie, Stefan, Greg, Mike, Josh, Eric, Forough, Christina, Jennifer, and Bill.  Pictures from the ride are posted in the Gallery.

Almond Bowl:  CTC was well represented at Sunday’s Almond bowl with both racers and volunteers.  Special thanks to Laura for coordinating the volunteer effort and helping set up the pop-up and bag check.  Thanks to Mike for volunteering on the course, Josh for leading the 5k on the bike, and Kat for leading the Half Marathon on the bike AND volunteering on the marathon course later in the day.  As for the race itself, Eric, Greg, Michael, Jay, Tammie, and Jennifer raced the half while Matt, Katie, Jim, Kristi, Jessalyn, and Steffen raced the 5k (hope I didn’t leave anyone out).  Results are available here.

Races: Justin Waller had an impressive day at Ironman Florida on Saturday, finishing in 10:40:25.  He finished 249th overall and was 55th out of 356 in his age group.  Way to go Justin!  Paul Ricketts completed his first sprint distance race at Saturday's Marin Sprint Triathlon.  Congratulations to you both.  And as a commentary, this sums up CTC in my view.  Our club members are elite athletes racing all over the country and novices just focusing on their first event, all sharing an appreciation of our great sport.

Big Weekend for CTC:  The club is involved in two events this weekend, Saturday’s Jersey Ride and Sunday’s Almond Bowl.

Saturday Jersey Ride:  The Jersey Ride is a casual, fun, friendly, no-drop ride followed by Brunch at Mom’s.  We'll meet at 9:00 AM this Saturday across the street from Mom’s, in the parking lot at the corner of Salem and 2nd.  After some pictures, we’ll roll out for a 25 mile or so flat loop south of town.  After the ride, we'll gather at reserved tables at Mom's for a great brunch.  Feel free to have your family join us for brunch, even if they don’t participate in the ride.  Look for a separate announcement with RSVP request later this week.

Sunday Almond Bowl:  CTC is supporting this Sunday's Almond Bowl which includes a 5k, Marathon, Half Marathon, and 2-Person Half Marathon Relay.  We will have our red pop-up between the stage and the food court area.  We'll be offering a bag check for members, so if you're racing, come by, say hello, and feel free to leave your extra sweats at the tent.  We're looking for volunteers to help man the tent, and also to volunteer for the race.  They need volunteers at packet pickup Friday and Saturday at Fleet Feet, and on race day as early as 6:00 AM and as late as 4:00 PM.  Race volunteers will receive a pizza dinner on Thursday night, a shirt, bagels and coffee on race morning.  Laura Van Dervoort is coordinating our volunteer efforts, so please contact her (530-570-1397 or bikingirl01@yahoo.com) if you're interested in helping out.

Other Races:  Justin Waller is racing Ironman Florida this Saturday, and Paul Ricketts is racing the Marin Sprint Triathlon, also on Saturday.  Best of luck to both of you.

By Gale Bernhardt

For Active.com

About fifteen years ago there were several local crimes that made my husband start to worry about me doing trail runs by myself. His first suggestion was that he buy me a small gun to carry in my fanny pack. He thought I could attend gun safety classes to learn how to use the gun correctly and therefore be saferrunning solo on the trails.

I listened to his concerns and then I said, "If I carry a gun I'm concerned that I'll shoot myself in the butt, foot or back with the thing. I know they have safety locks, but shooting myself accidentally while running worries me. Additionally, I'm worried that the perpetrator will take the gun from me and then use it to harm me."

After more discussion on the gun issues, my husband suggested that instead of a gun we needed to get a dog. This dog would be my running partner year-round. We theorized that someone looking to grab a woman might leave her alone if she was running with a dog, and look for a different victim.

The decision to get a dog was made 15 years ago and I've loved nearly every minute of running with one.

My first dog actually did keep me safe from a potential assault. Plus, there have been about two or three other incidents, when we've crossed paths with creepy people, and I just felt safer with the dog.

In addition to feeling safer, I love to watch dogs run. They are natural athletes and few animals have more fun running than dogs.

Okay, a dog it is; but what kind of dog would make a good canine running buddy? Below is a list of things to consider when looking for not only the best dog for running, but the best dog for you.

1) Where will the dog live? If the dog will live primarily outside and you live in a climate that can be very hot or very cold, select the fur of your dog accordingly. A dog like a Dalmatian or Vizsla that has a short, light coat will not be comfortable living outside in a snowy climate.

2) Does it matter to you how much the dog sheds? Some dogs have short coats, but the coat may be thick with an undercoat. Dogs that shed a lot and live indoors require grooming. Your house will require more cleaning as well.

3) Do you expect the dog to run long distances? Like people, some dogs are sprinters and love to run fast; but then they want a good amount of rest before going again. Small dogs with short legs and thick coats will not make good companions for long runs.

4) Will you want the dog to run in cold or hot conditions? The breeds used as Alaskan sled dogs (examples include the malamutes, huskies and seppalas) are fantastic endurance runners. Their coats are perfect forrunning in cold conditions and they are happy living primarily outdoors. They would not, however, be the best choice for athletes living in hot locations or for those wanting to minimize shedding or keep their dogs indoors.

5) Do you want a dog that is compatible with kids or other pets?Some breeds tend to be more tolerant of kids being in their faces and pulling on their fur. While there are no hard-and-fast rules about every single dog within a particular breed, some breeds are known for being more tolerant than others.

6) Is it important that your dog is protective? Do you want a dog that is capable of attacking someone that confronts you on your run or enters your home uninvited? Some breeds are known for being more bold and protective than other breeds. That said, many "sweet" dogs can be aggressive if the situation becomes threatening.

7) Does the dog need to have a high, medium or low natural activity level? If you select a high-activity dog, and only plan to run with it for 30 minutes twice per week, then this dog will need something else to do with all that free time. Additional walks or a job such as lure coursing (a sport for dogs in which they chase a lure) will need to be included for high-activity dogs. If you don't keep these dogs busy, they are more likely to be destructive.

8) Is swimming important? Do you want a dog that enjoys swimming? Some breeds love the water and naturally enjoy swimming. The sporting dogs that hunt birds are in this category. Other dog breeds aren't much interested in swimming, though there are exceptions in every breed.

9) Do you want a dog that is more trainable and obedient? Labradors and golden retrievers are well-known for their easy going personalities and general desire to please humans. Other breeds are more independent and may be more interested in doing something else. For example foxhounds, coonhounds and Rhodesian ridgebacks are dogs stimulated by scents and sights (like squirrels, bunnies and cats). It might be more interesting to chase a cat than to run with you or listen to your voice commands.

10) Do you have allergies? Some dog breeds—such as the standard poodle and the labradoodle—are more easily tolerated by people who suffer from allergies.

11) Do you prefer a small, medium or large dog? This preference may be tempered by your living situation. You might prefer to have three large dogs; but you live in a one-bedroom apartment in the city. These three large dogs would be better suited for a living situation that has a yard and plenty of room to exercise.

In addition to these questions, there are several online questionnaires that can help you decide what dog would be best for you. I suggest filling out a few of these as each one asks slightly different questions. You can also ask other athletes about their canine running partners.

Once you have the characteristics of several breeds of dogs that would fit well into your family, consider adopting a running dog from the local Humane Society. The Humane Society can usually give you a good idea of the breed mix of your pup. Some of the mixed breed dogs make outstanding running partners. If you prefer a specific breed, consider looking for a rescue program for that breed.

Fall and spring are the times when most dogs are having litters, and when puppies are usually available for adoption. Just remind yourself that cute puppies turn into bigger dogs and come with commitments. If you are ready to take on the time and responsibility to train and care for a dog, you might find the best running partner you've ever had.

Finally, I asked my friends, and friends of friends, which dogs they like to run with. Here is a list of their favorite running dogs:

• Airedale Terrier
• Alaskan Malamute
• Australian Shepherd
• Border Collie and Labrador Retriever mix
• Boxer
• Dalmation
• English Springer Spaniel
• German Shepherd
• Golden Retriever
• Labradoodle
• Labrador Retriever
• Labrador and Golden Retriever mix
• Rhodesian Ridgeback
• Siberian Husky
• Standard Poodle
• Vizsla
• Weimaraner
• Whippet
• Wirehaired Pointing Griffon

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.