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Everybody (except the A’s) wins at UW Night with the Mariners

Big Check Photo

Ingrid Russel-Narcisse, Seattle Mariners Senior Director of Corporate Business, presents a check to Mike Egan, UWAA president, and Ana Mari Cauce, Provost and Executive Vice President of UW, during UW Night at the Mariners. From The Daily. Photo by Joanna M. Kresge.

More than 1,200 UW community members, including alumni, students, faculty and staff, came together last month to support student scholarships and enjoy an evening of baseball at UW Night with the Mariners. The event raised nearly $9,000, which was accepted by UWAA President Mike Egan, ’90 and Provost Ana Marie Cauce. The funds went directly into the UWAA General Scholarship Fund.

From the Daily:

Provost Ana Mari Cauce, one of the UW representatives who accepted the check, said, in addition to being a fun summer night, the UW Night at Safeco was also an important way to represent the community.

“It shows that we’re part of the city, not just another institution,” Cauce said. “We’re not just off in some ivory tower. We’re part of a community.”

Olivia Davis, a junior in the biology department, came to the game with her sister and a group of friends. She’s been to a couple College Nights over the years, and loves to soak up the UW atmosphere.

“I’m surprised at the number of people who came out, but it’s exciting to see so many people representing [the] UW,” Davis said.

Joan Sutherland, who graduated in 1986, said she and her husband, John, have been Mariners fans as long as they can remember.

“My father, who graduated in 1921 from the UW, was a huge Mariners fan from the beginning,” Sutherland said. “Now we come out when we can … especially when it’s a nice night and there are free shirts.”

UWAA President Mike Egan handed ceremonial first-pitch duties off to his nephew, 10-year-old Austin, who threw a strike from the mound (watch the video from King5), the Mariners beat the A’s 6–2—all in all, a great night of baseball.

Read up on the details at The Daily.

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Summer fun around campus

Sometimes it feels like you've got the whole campus to yourself

Sometimes it feels like you’ve got the whole campus to yourself

With most of the University on summer break, things get a little quiet around campus. But there’s still a ton of fun stuff to do!

Get outside

  • Go for a paddle: Rent a canoe or a rowboat at the UW’s Waterfront Activities Center and explore beautiful Union Bay from the water. (UWAA Member Discount: Show your card at the rental desk and save.)
  • Nature walks: The UW Botanic Gardens offers free weekend walks every Sunday. Meet at the Graham Visitors Center at 1 p.m. This August, the walks are centered around native plants and how the Salish peoples used them for everything from food to clothing to housing and transportation. (Free.)
  • Brockman tree tour: About 480 different kinds of trees beautify the UW’s Seattle campus. This self-guided tour (named for beloved professor C. Frank Brockman, who made the original version of the tour in 1980) fills you in on 67 unique, historical, beautiful and unusual specimens from around the world. Print out the map and guide free online and go exploring!

Expand your mind

  • First Thursdays: Admission to the Burke Museum and the Henry Art Gallery is free the first Thursday of every month. The museums stay open late, and often offer First Thursday perks, like drop-in tours and hands-on activities. It’s a great chance to check out some great art, or get a look at the South Lake Union mammoth tusk! (UWAA Member Discount: If you can’t make it on a First Thursday, UWAA members enjoy discounted admission to both museums.)
  • Stargaze: On the first and third Wednesdays of each month, the Theodor Jacobsen Observatory hosts free talks about matters astronomical. If the sky is clear, they open the observatory dome and let visitors take a peek at the heavens. (Free, advance reservations strongly encouraged for the talks; no reservations needed to tour the observatory or look through the telescopes)

For the whole Husky family

  • Park in the Dark: These nighttime explorations at the Arboretum are a unique opportunity to experience the crepuscular and nocturnal creatures, learn about night-related animal adaptations, and enjoy an evening in the woods. B.Y.O.F. (Bring your own flashlight!) (Kids ages 6-12 and their grown-ups welcome. $8 per person; advance registration strongly encouraged.)
  • StoryTimes at University Book Store: For Huskies 3-7, Several University Book Store locations host StoryTime events throughout the week, complete with activities and refreshments. Check out the U Book Store event calendar for details, and learn about upcoming literary events for an older crowd as well.
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Arts Dawg preview: The timeliness and timelessness of Fifth of July

The cast of "Fifth of July." (Photo credit: Mike Hipple)

The cast of “Fifth of July.” (Photo credit: Mike Hipple)

When Fifth of July premiered in 1978, it was very much a play of its time. The two-act production followed three generations of the Talley family as they tried to make their way through the muck and mire of an America slowly recovering from the Vietnam War. Fifth of July tackled head-on the continuing debate about the Vietnam War, gay rights, women’s rights, and the ascension of the Baby Boomer generation—all issues, in other words, that still resonate today.

And that’s what first drew the eye of director Valerie Curtis-Newton, ’96. “It’s really another ripple in the current of history of those great social movements,” she said. Fans can learn more on Nov. 14, when Fifth of July will be part of the second Arts Dawg event this season. Curtis-Newton will give a talk about the play at the pre-show reception, which will include complimentary wine and appetizers.

Curtis-Newton said she will discuss the timelessness of Lanford Wilson’s production and its relevance to modern times, despite debuting nearly 40 years ago. Take the gay rights movement: One of the play’s main characters is a homosexual veteran. At the time, the character lived and served in the closet, and “Don’t ask, don’t tell” prohibited openly gay service members until 2011. “All of those movements are still alive now,” Curtis-Newton said. “We’ll recognize these people, and we’ll recognize how they interact with each other.”

If You Go—Walk-ups welcome!

What: Arts Dawg event in conjunction with “Fifth of July.” The event includes remarks from director Valerie Curtis-Newton, ’96, wine and light appetizers.

Where: Meany Hall for the Performing Arts, UW Seattle. The reception will be in the Meany Theater backstage, and the production will be in the Meany Studio Theater.

When: Thursday, Nov. 14; lobby doors and the reception begins at 6:30 p.m., and the performance begins at 7:30 p.m.

Cost: $10 for UWAA members

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How to Avoid Hitting the Wall


At some point, it’s going to happen. Maybe it’s happened already. It might be in the midst of a grueling run on a rainy Seattle night or during a routine workout at the gym. For some, it may well happen the day of the race. “It,” in this case, is hitting the wall.

You know the feeling: You’re not making much progress. Maybe you aren’t running faster or longer, or you’re stuck at a certain point on the training program. Bad workouts happen to everyone, but you know you’ve hit the wall when you forget the feeling of progress and think about throwing in the sweat-covered towel.

That’s the bad news. The good news? There are valid reasons for hitting the wall, it’s entirely scalable, and you’re not alone. Just ask Daniel O’Rourke, a clinical psychology graduate student at the University of Washington. “Everyone hits the wall,” he said. “It’s like a plateau.”

You hit the wall when your body gets used to the rigors you’re putting it through, O’Rourke said. “After a certain point, it’s not challenging enough for the body to adapt.”

But, lest you retreat to the couch and fire up the Netflix, O’Rourke has a handful of tips for avoiding the wall – or scaling it once you’ve run headfirst into it.

Make changes.

The changes can be any number of things, from a new route to the music you jog along to. O’Rourke suggests switching up a few particulars:

  • Try running different distances. “If you’re always running 5ks to train for a 5k, maybe some days, do a 2k pretty quickly. Some days, do a 10k slowly,” he said.
  • Find a new route. If you usually train on a treadmill, find a park or sidewalk.
  • If you usually run alone, find a friend or running group to train with.

No matter what you do, “switching it up allows your body to adapt,” O’Rourke said.

Set SMART goals.

Entire courses have been taught on goal-setting, and for good reason: It can be tough to know what to strive for. “If you don’t know what you’re going to try and achieve, then it’s very difficult to achieve it,” O’Rourke said. To that end, keep this pneumonic device in mind when figuring out the next step. It stands for the five components that go into setting good goals.

  • Specific
  • Measurable
  • Attainable
  • Relevant/realistic
  • Timely

Read more about SMART goals.

Keep the bigger picture in mind.

When slogging through a program that last several weeks, it’s easy to think about how frustrating or difficult the current workout is, rather than remembering the big picture. Says O’Rourke:

  • “Get in touch with why you’re doing this. Is it to come in first? Is it to look as crazy as you can and wear the weirdest costume? Is it to have fun? If you’re having a tough time, try getting back in touch with why you’re doing the run and what makes it fun.”

O’Rourke also recommends making a deal with yourself when the motivation isn’t otherwise there. Something like “If I make it through this, I get to go to the movies tonight” can be a powerful motivator, he said.

Have you signed up for Dawg Dash yet? Registration is now open!

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Nutrition: Get ready for race day with the right food choices


Training for a 5k or 10k doesn’t start at the gym or on the course. It starts in the kitchen, where the right nutrition choices can mean the difference between a euphoric race and not finishing at all.

Dr. Elizabeth Kirk

Dr. Elizabeth Kirk

We checked in with Dr. Elizabeth Kirk, a senior lecturer in the University of Washington’s Nutritional Sciences Program, to see how runners and walkers alike can make the right food choices to help prepare for a successful race.

Make sure you’re meeting minimum caloric needs.

It might sound counterintuitive, but Dr. Kirk stressed the need to eat plenty of calories and carbohydrates. Dr. Kirk likened our muscles to engines and compared carbohydrates to the fuel that keeps the engines humming; if we don’t eat enough carbs, our muscles look for other fuels – like fats – to keep us going. Our muscles burn fats well enough, but it’s not as efficient and might slow us down. “It’s a slower fuel,” Dr. Kirk said.

Not just any calories will do, though; Dr. Kirk recommends a mix of whole grains (like brown rice or quinoa), dairy products (like cheese and yogurt), and plenty of fruits and vegetables. “A balanced diet is key,” Dr. Kirk said. “Eating something from every food group will assure that your body gets the nutrients needed for energy production.”

Find the right eating schedule while training.

Some people don’t like to eat for up to two hours before training, while others can transition from the dinner table to the gym without skipping a beat. Dr. Kirk advises runners and walkers to experiment with their diet to see what works best for them. “Some people are really sensitive in terms of their makeup,” she said.

To that end, Dr. Kirk suggests eating an hour before training for a week and making adjustments from there. Hungry in the midst of training? Try eating a little closer to the workout. Feeling slow and bloated? Give yourself a little more time before going for a run.

With regards to what to snack on, Dr. Kirk suggested two balanced ideas: The first is a piece of fruit and container of yogurt or glass of milk, and the second includes graham crackers or pretzels with a sports drink like Gatorade.

Post-exercise, Dr. Kirk suggests refueling muscles with carbohydrates and protein by eating a banana with yogurt, or by drinking a milkshake.

Don’t skip on fluids

Our bodies are more than 50% water, so Dr. Kirk underscored the importance of fluids before, during, and after exercising. “We begin to underperform if we don’t have enough fluid on board to allow energy production to occur,” she said.

Not surprisingly, water is ideal. Beyond water, unsweetened tea and Gatorade, though, Dr. Kirk suggests shying away from fruit juices. “You get kind of tricked, because they’re delicious and fun to drink on a warm day,” she said. “But you definitely end up over-consuming calories.”

Not quite ready to give up juice entirely? Dr. Kirk suggests filling your cup with a half-juice, half-water mix.

Have you signed up for Dawg Dash yet? Registration is now open!

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Husky Stadium’s Greatest Links

Husky Stadium

So pretty: Husky Stadium’s all set for Saturday’s season opener against Boise State.
Photo from The Seattle Times

In just five days, hordes of eager Dawgs will descend upon Montlake to witness the inauguration of a new era of Husky football. Wondering what to expect in the new digs? Looking for a trip down memory lane on this historic occasion? Here are some links that will get you ready, informed, and pumped up to take on Boise State on Saturday.

  • Husky Stadium Homepage: From the official countdown clock to gameday parking information, the official Husky Stadium homepage is the place to start. Don’t miss the handy, printable game day guide!
  • 30 Days, 30 Features: Learn about the great features and amenities you’ll find in the new Husky Stadium.
  • Construction Webcams: OxBlue construction trained webcams on the construction site, and now you can run time-lapse videos of the two-year process, from demolition to laying the new field.
  • Greatest Moments at Husky Stadium: In a series of ten 20-minute segments, UWTV takes us on a tour of the storied history of Washington Huskies football.
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Take the first step: Finding the right training plan


Do you want to run your first 5k but find yourself confused about how to train? Do you want to take the next step and run a 10k? Start here with a few helpful and popular training programs.

Cool Running plans:

The Cool Running website offers a variety of training programs for beginners, along with community forums where runners swap stories and trade tips for successful training.

Couch-to-5k: One of the most popular training programs, Couch-to-5k is perfect for the would-be runner with little or no experience; the first 14 training sessions feature a mix of jogging and walking, allowing runners to build up strength and stamina along the way. The nine-week program consists of three workouts per week, with about 30 minutes dedicated to each session.

As an added bonus, download the Couch-to-5k mobile app for the iPhone or Android phone ($1.99, but other developers offer Couch-to-5k free apps). The app tells when to warm up, cool down, jog or walk, depending on the workout. Users can share workouts, listen to music through the app, and track distance/pace, as well. – the maker of the popular Couch-to-5k app – also offers an app to help runners transition from a 5k to a 10k. Learn more about’s 5k-to-10k training program and mobile app. ($.99)

Beginniner 10k training program: Cool Running also offers a beginners’ 10k training program for novices with an eye on their first 10k. The 12-week program introduces speed workouts and offers a calendar to help guide training efforts.

Hal Higdon plans:

Ask a marathoner or half-marathon finisher about their training regimen, and odds are good that they’ll name-drop one of Hal Higdon’s training guides. But the Runner’s World contributor and long-time runner offers training schedules for 5k and 10k runners, as well.

Each plan starts with an overview of the strategy; offers paths tailored to novice runners, regular runners, and walkers alike; and includes schedules to help measure progress.

Read more about Hal Higdon’s 5k training programs and 10k training programs.

Do you have a favorite training program? Do you have experiences with these plans? Let’s hear your feedback and thoughts in the comments!

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At the starting line: Join us for Dawg Dash 2013

Dawg Dash is the only running event that snakes through the UW campus.

Dawg Dash is the only running event that snakes through the UW campus.

It’s the time of year in Seattle when clouds part, temperatures rise, and rain exists mostly in long-term forecasts. What better time to start training for the annual Dawg Dash? The long-standing race/walk is less than three months away – circle October 20 on your calendars – and there’s no better time to put your running shoes on and start exercising.

Dawg Dash, a UW tradition for nearly 30 years, is the only run that takes runners and walkers through the heart of campus. Participants start just outside of Red Square before passing Drumheller Fountain, using the Burke-Gilman Trail and ultimately finishing in the Quad. Afterward, everyone is invited to celebrate with the Post-Dash Bash in Red Square, featuring food, beverages, and entertainment.

Are you looking for motivation to run your first 5k? Challenging yourself with a 10K? Join us over the next few months and become part of the conversation as we help you get ready for the big day. Here’s what’s in store:

Daily tips: Like us on Facebook for daily training tips. Each week, we’ll choose a theme – it might be proper footwear and gear, nutrition, or stretching techniques – and bring you a handful of tips to help you make the most of training. Most tips will be geared toward novices and beginners, but we hope to draw on the experience and advice of veteran runners to benefit everyone taking part.

In-depth features: Once a month or so, we’ll bring you articles with advice, tips and knowledge from UW experts. We’ll help you find the right training program, offer nutrition tips, and share some insight on preparing for the big day itself.

Conversation: Along with the daily updates, we’ll invite you to share your stories, tips, insight, photos and more. What motivated you through the tough times? What did you learn about proper form and injury prevention? This series won’t be complete without your participation and involvement.

Whether you are gearing up for your first race or ran a 10k before breakfast, join us as we get ready for this fun UW tradition. Follow us on the Dawg Dash Facebook page, and get updated information at

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