Superhero Pub Run around Green Lake this Saturday

Rose Wetzel, Seattle runner

The Superhero Pub Run in the Green Lake neighborhood was the idea of accomplished Seattle runner Rose Wetzel. The inaugural, low-key event starts at 5 p.m. July 21 at the Green Lake Bar and Grill. (Facebook image)

Rose Wetzel has won the St. Patrick’s Day Dash for three years straight — each year in a green and orange costume. (Joshua Trujillo/seattlepi.com)

Wetzel’s Wonder Woman costume made her poster-worthy for the 2008 Fremont 5K. On July 21, she’s organizing a Sup

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Rose Wetzel, Seattle runner

Rose Wetzel has won the St. Patrick’s Day Dash for three years straight — each year in a green and orange costume. (Joshua Trujillo/seattlepi.com)

Wetzel’s Wonder Woman costume made her poster-worthy for the 2008 Fremont 5K. On July 21, she’s organizing a Superhero Pub Run in the Green Lake neighborhood. (Courtesy Rose Wetzel)

Another of the best costumes from Seattle runner Rose Wetzel, who is organizing the Superhero Pub Run in the Green Lake neighborhood July 21. (Courtesy Rose Wetzel)

One of the best running outfits from Seattle runner Rose Wetzel, who is organizing the Superhero Pub Run in the Green Lake neighborhood July 21. (Courtesy Rose Wetzel)

Another of the best costumes from Seattle runner Rose Wetzel, who is organizing the Superhero Pub Run in the Green Lake neighborhood July 21. (Courtesy Rose Wetzel)

Earlier this month, Seattle runner Rose Wetzel won the 1,500 meters and 5,000 meters and her two relay teams took second at the Club National Championships in Nebraska. (Courtesy Rose Wetzel)

Rose Wetzel encourages runners after winning the St. Patrick’s Day Dash in Seattle on Sunday March 14, 2010. (Joshua Trujillo/Seattlepi.com) (AP)

The running resume that makes Rose Wetzel one of Seattle’s best runners includes some pretty impressive wins: Three consecutive victories in the St. Patrick’s Day Dash and a win at the 2006 Fremont 5K.

Then you hear that she won those in costume, and it’s even cooler.

“I love having that balance,” Wetzel said, “between being serious and having a fun time.”

That’s what led to this Saturday’s Superhero Pub Run near Green Lake.

The roughly 1.5-mile course starts at 5 p.m. at the Green Lake Bar and Grill. It goes to The Atlantic Crossing on Roosevelt Way Northeast and to the Latona Pub in Tangletown before returning to the Little Red Hen, where those who want to continue with a little country dancing can get in without cover before 8 p.m.

“Even if you hate running, come on out because I have enough love of running for everyone,” she said. “Some of it will rub off on you.”

If you don’t have a cape, Wetzel said she’ll have extras.

“It’s really important to me that anyone can do it,” said Wetzel, whose best mile time is 4:42. “People can even walk if they want to. It’s definitely open to everybody – all ages and shapes and sizes and enthusiasm levels.”

Rose Wetzel, who organized the Superhero Pub Run, won the St. Patrick

Wetzel’s own love of running developed at Bishop Blanchet High School. She started there in 1996, the youngest in a family of nine trying more to fit in than stand out among her peers. There, state Hall of Fame cross country coach Leo Genest helped teach Wetzel mental toughness, and as a sophomore she became the Class 3A state champion in the 800-meter dash.

She repeated that feat her senior year and was among the state’s top cross country runners. At Georgetown University, Wetzel was part of the Big East 4×800 championship relay team. She earned All-American status her junior year for the 1,500 meters.

Earlier this month she won the 1,500- and 5,000-meter races, and her two relay teams took second at the Club National Championships in Nebraska. Wetzel credits her teammates and Tim Sinnett, her fiancé who also is a personal trainer at Sound Mind and Body Gym in Fremont.

And she cringes when people talk of running as punishment.

“What about victory laps?” she said. “If you have fun exercising, it takes the work out of the workout.”

That’s kind of how the Superhero Pub Run came about. Last year, a friend had a bachelorette pub run around Green Lake. Earlier this year, Wetzel had been training for an Olympic trial time and liked races where she could dress in costume as a fun, but still competitive, break.

One of her personal training clients through her business, RoseRunner Sports and Fitness, owns the Green Lake Bar and Grill. When she talked about organizing a costumed fun run, he suggested starting it there. Several bars have planned drink specials, including the $2 Superhero cocktail at the Green Lake Bar and Grill.

The free event is especially low-key. Wetzel said she initially expected only a couple dozen people to show up, and if more arrive she plans to send them in waves of about 30. She’s also asking that runners bring either a pair of their old running shoes or non-perishable food for donations.

“At some point down the road I could make it more of a fundraiser and charge $10, but I figure just start simple,” she said. “Even as an adult it’s fun to dress up as a superhero and escape our daily problems.

“And it’s a great way to meet people.”

Seattle fun runs

A participant in the Gladiator Rock’N Run runs the course on Saturday, Oc. 29, 2011 at Pacific Raceways in Kent. (JOSHUA TRUJILLO / SEATTLEPI.COM)

Muddy competitors run the course during the Gladiator Rock’N Run on Saturday, Oct. 29, 2011 at Pacific Raceways in Kent. (JOSHUA TRUJILLO / SEATTLEPI.COM)

Competitors leaps over a fire obstacle during the Gladiator Rock’N Run on Saturday, Oct. 29, 2011 at Pacific Raceways in Kent. (JOSHUA TRUJILLO / SEATTLEPI.COM)

L-R, Jason Dickinson, Jj McKay, and Grant Forman pose for a friend’s photo during the Cupid’s Undie Run pre-event party in Fremont, Feb. 11, 2012. (Sofia Jaramillo / SEATTLEPI.COM)

Cupid’s Undie Run participants race around the Fremont neighborhood of Seattle on Saturday, Feb. 11, 2012. (Sofia Jaramillo / SEATTLEPI.COM)

A volunteer is engulfed in a giant cloud of blue powder during The Color Run 5K in Seattle on Sunday, May 13, 2012. (LINDSEY WASSON / SEATTLEPI.COM)

Two volunteers toss powder at a passing runner during The Color Run 5K in Seattle on Sunday, May 13, 2012. (LINDSEY WASSON / SEATTLEPI.COM)

A volunteer high-fives a colorful race participant during The Color Run 5K in Seattle on Sunday, May 13, 2012. (LINDSEY WASSON / SEATTLEPI.COM)

A group of women empty their powder packets on each other at the end of The Color Run 5K in Seattle on Sunday, May 13, 2012. (LINDSEY WASSON / SEATTLEPI.COM)

Brandi Johnson releases her packet on her 3-year-old son Noah, bottom right, during The Color Run 5K in Seattle on Sunday, May 13, 2012. (LINDSEY WASSON / SEATTLEPI.COM)

Runners make their way along the course during the St. Patrick’s Day Dash in Seattle on Sunday, March 14, 2010. (Joshua Trujillo/Seattlepi.com) (AP)

Runners leave the start during the St. Patrick’s Day Dash in Seattle on Sunday, March 14, 2010. (Joshua Trujillo/Seattlepi.com) (AP)

A trio of green men walks away from the finish line during the St. Patrick’s Day Dash in Seattle on Sunday, March 14, 2010. (Joshua Trujillo/Seattlepi.com) (AP)

Children and adults run across Montlake Bridge during the annual Beat the Bridge fundraiser on Sunday, May 16, 2010 in Seattle. (Elliot Suhr/seattlepi.com)

Hundreds of University of Washington students run through Odegaard Undergraduate Library on the school’s campus during the “AXE Undie Run Challenge,” a campus charity event, on Tuesday, May 11, 2010. (Joshua Trujillo/seattlepi.com / AP)

University of Washington students run on the school’s campus during the “AXE Undie Run Challenge,” a campus charity event, on Tuesday, May 11, 2010. (Joshua Trujillo/seattlepi.com / AP)

University of Washington students run a course on the school’s campus during the “AXE Undie Run Challenge,” a campus charity event, on Tuesday, May 11, 2010. (Joshua Trujillo, Seattlepi.com) (AP)

Hundreds of University of Washington students run a course on campus during the “AXE Undie Run Challenge,” a charity event held on Tuesday, May 11, 2010. (Joshua Trujillo, Seattlepi.com) (AP)

Hundreds of University of Washington students run onto Red Square during the “AXE Undie Run Challenge,” a charity event held on Tuesday, May 11, 2010. (Joshua Trujillo, Seattlepi.com). (AP)

University of Washington students get prepared to run in the “AXE Undie Run Challenge,” a campus charity event, on Tuesday, May 11, 2010. (Joshua Trujillo, Seattlepi.com) (AP)

Holly Martin and Mo Gillis make their way to the starting line of the Love ‘Em or Leave ‘Em Valentine’s Day Dash in 2010. (David Ryder/seattlepi.com) (David Ryder/seattlepi.com)

Lauren Barber, who was born on Valentine’s Day, and her husband Michael share a laugh with Bryan and Lisa Ross at the Love ‘Em or Leave ‘Em Valentine’s Day Dash at Green Lake in 2010. (David Ryder/seattlepi.com) (David Ryder/seattlepi.com)