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

Asian salmon, noodles easy, healthful

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