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>> CONTENTS <<

� coloradorunnermag.com May/June 2008

FEATURES

16 THE FAST LANE: Q & A WITH LISA GOLDSMITH

18 NUTRITION ADVANTAGE: DO I NEED TO TAKE SO MANY PILLS?

21 2008 GUIDE TO CLUBS, TRAINING GROUPS & CAMPS

26 TRAINING SMARTS: WEIGHT TRAINING

28 HIT THE DIRT AT WALKER RANCH

46 THE LIGHTER SIDE: STREAKING

DEPARTMENTS

10 STARTING LINE

12 RUNNING SHORTS

30 RACE REPORTS

36 RACE RESULTS

41 EVENT GUIDE

COVER: Boulder’s Jorge Torres leads Jason Hartman and Andrew Carlson at the USATF 8K Championships in New York’s Central Park. Torres was victoriuos in 22:42.Photo by Victor Sailer / PhotoRun.net

THIS PAGE: Kevin Williams of Lakewood finished 35th in the Junior Men’s race at the World Cross Country Championships in Edinburgh, Scotland in a time of 24:34.Photo by Victor Sailer / PhotoRun.net

CREDITSEditor Jessica Griffiths

[email protected]

ContributingWriters

Peter Bronski, Nancy Clark, Gary Franchi, Kevin O’Brien, Tim Monaco

ContributingPhotographers

Steve Bremner, Peter Bronski, Steve Glass, Joe Kusumoto, Victor Sailer, Larry Volk

ADVERTISING AND MARKETING

Publisher and Advertising Derek [email protected]

720-985-9047Account Rep Brook Gardner

[email protected]

The entire contents of this magazine are Copyright 2008 by Col-orado Runner LLC. Colorado Runner is a registered trademark of Colorado Runner LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without the written permission of the publisher.

SUBSCRIPTION SERVICES

Your satisfaction is very important to us. Colorado Runner is mailed out via USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly. You can e-mail you change of address to [email protected].

Colorado Runner is published six times a year and is available through paid subscription, newsstands and speciality stores in Colorado, New Mexico, and Wyoming. An annual subscription costs $12.97. To subscribe, please send payment to the address below. Please include your current address, phone and e-mail. Subscriptions are also available online at coloradorunnermag.com.

EDITORIAL SUBMISSION

Unsolicited manuscripts, photographs, race results or other materials are welcome. They can be returned if accompanied by a self-addressed stamped envelope. Please send to Colorado Runner LLC, PO Box 270553, Littleton, CO 80127. The publication deadline for each issue is one month prior to its release.

Colorado Runner is printed on 20% recycled (10% post-consumer waste) paper. All inks used contain a percentage of soy base.

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FEATURES

16 THE FAST LANE: Q & A WITH LISA GOLDSMITH

18 NUTRITION ADVANTAGE: DO I NEED TO TAKE SO MANY PILLS?

21 2008 GUIDE TO CLUBS, TRAINING GROUPS & CAMPS

26 TRAINING SMARTS: WEIGHT TRAINING

28 HIT THE DIRT AT WALKER RANCH

46 THE LIGHTER SIDE: STREAKING

DEPARTMENTS

10 STARTING LINE

12 RUNNING SHORTS

30 RACE REPORTS

36 RACE RESULTS

41 EVENT GUIDE

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ALAN WEBB

Alan Webb had a fascinating 2007, winning the U.S. indoor and outdoor titles at 1,500 meters and setting a new American record in the mile (3:46.91), eclipsing the 25-year-old record of 3:47.69 by Steve Scott.

Fighting injury and an illness, Alan didn’t achieve his goal at the World Championships. We caught up with Alan the week before he ran in the USA 8K championships in mid-March.

Running Network LLC: Last year was a tremendous year for you. How do you keep motivated?Webb: I think of each workout or race I do as getting me closer to my goals. When I accomplish some of those goals—whether a goal time in a workout,

a U.S. championship win, or an American record—I get that much more excited about moving on and doing even better.

RN: You speak about the importance of warming up and cooling down. What benefits do they provide?Webb: Proper warm-up and cool-down are very important for injury prevention and recovery [and] will help you develop not only during a season but a career. The warm-up is also crucial for performance in that particular workout or race. And the cool down is crucial for performance on the

following days. Even though you have to do more [running] immediately after [your event], you’ll feel better the next day.

RN: How do you keep yourself going in a race or workout when you’re exhausted? Do you talk to yourself? How do you not give up?Webb: I just think of my goals and ask myself, “How bad do you want it?”

RN: What tip can you give high school runners about how to increase their speed?Webb: Doing general strength exercises (push-ups, sit-ups, lower back exercises) is a good start. 3-5 sets of each a few days a week will help

with overall athleticism and speed.

RN: How do you prepare for a tough workout? What do you eat before, and what do you eat after a workout?Webb: I start with a good night’s sleep; nine hours is the goal. My favorite breakfast is toast with peanut butter and apple sauce with a glass of OJ. Right

after the workout, I go for a banana and an energy bar. Then, a sandwich with deli meat and cheese, a few eggs on the side and yogurt and an apple. I finish with a few cookies or a couple of chocolate candy bars.

RN: What shoes do you run in? Webb: I do my distance runs in the Nike Air Pegasus and Air Zoom Elites. I’ll do fast workouts in the Nike Zoom Streak XC and I race in a new

prototype that’s scheduled to come out in the fall. I also do parts of my workouts in spikes, especially during racing season.

RN: Who inspires you?Webb: When I first started running I wanted to run like Steve Prefontaine, but what you learn is that you have to find your own way of inspiring yourself.

I am just trying to be the best Alan Webb. My coach, family, and friends who cheer me on help a lot.

RN: How important is it to have a coach?Webb: I think it’s extremely important to have a coach who you believe in and who believes in you. One of the things that my coach and I have going

for us is that we both have the same goals for me and my career. Being on the same page about training and racing is a must.

RN: Last but not least, what tip can you give high school runners to help them get more out of their training?Webb: Most high school kids don’t sleep enough at night. I understand it’s hard, but if you can be disciplined and get 9 hours of sleep a night

(or as close to that as possible) you'll feel better, recover better, and run faster. I remember I stepped up my sleep [during] my senior year. I had to wake up at 6:30 a.m. to be at school by 7:15 a.m., so that meant bedtime was 9:30 p.m. Run hard, rest hard, then run harder.

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>> LETTERS TO COLORADO RUNNER <<

>> LETTER FROM THE PUBLISHER <<

The weather is becoming favorable for training and racing. With great races such as the Colorado Marathon, the Colorado Colfax Marathon, the Garden of the Gods 10 Mile and the Rocky Mountain Half Marathon coming up in the next several weeks, your weekend racing should be exciting.

Just after this issue of the magazine went to print, many local women competed in the Olympic Trials Marathon in Boston. Look for results and coverage on our website at ColoradoRunnerMag.com. The Olympic Trials in Track & Field will be held at famed Hayward Field in Eu-gene, Oregon from June 27 through July 6 with the Olympics starting in Beijing, China on August 8. America will hope-fully send a strong team in Track & Field to this year’s gathering to once again show dominance in the sport of Athlet-ics.

Track & Field has always been a part of me. From junior high school all the way through college, I competed in the 800 meters, the 1,500 meters, the mile run and the 3,000 meter steeplechase. After I graduated from college, I did what most middle and long distance track athletes do; I migrated to road racing. I started by running local 5Ks. Then, even though I once swore that I would never run a race

as long as a marathon, I got hooked with distance running in my 20s and have now completed more than 50 marathons. Later, I fell in love with Colorado’s endless miles of dirt, rocks and mud and took up trail racing.

But now, with this being an Olympic year, I am brought back to my roots in anticipation of watch-ing the world’s best compete at the highest level. Will Alan Webb finally be able to win a medal in world competition? Will Bernard Legat attempt another historic 1,500/5,000 meter double? Will Ryan Hall shock the world and win the Olympic Marathon? All of these questions will be answered in just a few short months.

Happy trails!Derek

Joe

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May/June 2008 coloradorunnermag.com 9

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GROUP FULL &HALF MARATHON

TRAINING PROGRAMS

>> Complete Your First Fullor Half Marathon

>> Improve Your Time(Qualify For Boston)

>> Achieve Your GoalsInjury Free

Hi Derek, I thought it might be worth mention-ing that our Foot of the Rockies Men’s 50 - 59 year old team won their division at the USATF National Cross Country Championship 8K run on February 16th. The team consisted of: Doug Bell (27th) in 28:02, Brad Pace (41st) in 28:49, John Victoria (56th) in 29:25, Kyle Hub-bart (62nd) in 29:31, Chuck Smead (66th) in 29:36, and Heath Hibbard (87th) in 30:24. Our team finished with 22 points. The next closest team had 51 points. Thanks for the consistently high qual-ity magazine you produce. It is always a treat to read!

John LonsdaleFort Collins

Derek, I just wanted to let you know that I love the website and I look at it all the time.

Justin McMillanHighlands Ranch

Colorado Runner, I enjoyed the year-long event guide in the March /April issue. I was starting to plan my racing season when it arrived in the mail, and it helped me find races to train for.

Bev Green

“ Many say I am just one to try. I say I am one less to quit.”

- Diego Marchi

>> THE STARTING LINE <<

Runners traverse the slick rock during February’s Red Hot 50K+ in Moab, UT.Photo by Steve Bremner10 coloradorunnermag.com May/June 2008

08-221 Colorado Runner-R&R_O.ind1 1 3/25/08 5:44:53 PM

>> RUNNING SHORTS <<

Lois Gilmore Honored Lois Gilmore, a part-time Steamboat Springs resident, recently won two prestigious awards. She was honored as the Most Coura-geous Athlete at the Philadelphia Sports Writ-ers Association dinner in January, 2008. Also, USATF named her the Masters Athlete of the Year for 2007 after she was ranked first among female runners 75 and older for the second straight year. Gilmore, 77, set a pending age-group national record of 55:27 for 10K at the USA Masters Outdoor Track and Field Cham-pionships in 2007. She began running in 1989 to fight depression after battling breast cancer. In 2002, she suffered a stroke while running and was given just a 10 percent chance to survive. Although the stroke robbed her of peripheral vision, she continues to train and was able to compete in 64 races last year.

Moody and Williams Score at NACAC Championships

Tera Moody of Boulder and Kevin Williams of Lakewood competed at the fourth annual North America, Central America and Ca-ribbean Athletic Association (NACAC) Cross Country Championships at the Walt Disney World Resort in Orlando, Florida on March 1. Moody rounded out the scorers for Team USA in the senior women’s 6K, placing 13th in 20:42. Team USA fell one point short of the gold-medalists Canada, 25 to 24. U.S. squads took team medals in the senior women, senior men, and junior women competitions at the event, which featured 61 athletes representing six national federations.

Williams finished in fifth in the junior men’s race, but Team USA failed to score when teammate Benjamin Johnson of Albuquerque, NM was unable to start due to injury.

Coloradans Run at USA Cross Country Championships

2004 Olympic team members Shalane Flanagan and Dathan Ritzenhein each scored convincing victories at the USA Cross Country Championships in San Diego on February 16. Flanagan cruised to a 70-second vic-tory over runner-up Renee Metivier Bailie of Boulder, running 25:26 for 8K. In the men’s twelve-kilometer race, Ritzenhein opened up a 26-second gap over Jorge Torres of Boulder, crossing the line in 35:03, with his former University of Colorado teammate finishing in 35:29. In the team standings, the Foot of the Rockies Men’s 50-59 year-old team won their division with Doug Bell, Brad Pace, John Vic-toria, Kyle Hubbart, Chuck Smead, and Heath Hibbard. The Boulder Road Runners won the men’s 70+ age division with Verne Carlson, Donald Hayes, and Bill Turley. In the women’s race, Fleet Feet Boulder won the 40+ category with Lisa Goldsmith, Ellen Hart-Pena, Lesia Atkinson, and Sheri Wright. The Boulder Road Runners won the 70+ group with Judith Smythe, Lois Calhoun, and Vici DeHaan.

Van Deren Wins Arctic Ultra Diane Van Deren won the 300-mile Yukon Arctic Ultra 2008 in -48 degree condi-tions in February. Van Deren covered 300 miles in the Yukon Territory, and of the 31 participants entered, 24 withdrew from their respective races, some losing fingers and toes to hypothermia. On race day, with 26.2 miles to the first checkpoint, Van Deren and respective athletes headed into brutal wind and indescribable cold. Five miles into the race, Van Deren reached into her sled to grab water out of an insulated bottle. It was frozen solid. After receiving boiling water at the first checkpoint 20 miles later, she learned that racers were already withdrawing due to the conditions and frostbite. As the days and miles continued on, only Van Deren and Netherlands’ Chris Ham-merlink had withstood the elements and dis-tance in the 300-mile race. On February 17, Van Deren became the overall winner of the 2008 Yukon Arctic Ultra and the first-ever female to win it.

Epic Finish Highlights XTERRA Winter World Championship

Brian Smith of Gunnison jolted past Josiah Middaugh of Vail less than 20 meters from the finish line to win the inaugural XTER-RA Winter World Championship in dramatic fashion at Snowbasin Resort in Utah. After nearly two hours of grueling racing action that included mountain biking, snowshoeing, running and ski mountaineering in snow flurries at 6,000 feet elevation, Smith pulled off a jaw-dropping come-from-behind victory by a little more than one second in 1:58:29.92 (with Middaugh right behind in

1:58:31.21). In the women’s race, Sari Anderson, 29, of Glenwood Springs led the charge. Ander-

12 coloradorunnermag.com May/June 2008

Arvada’s Ken Pliska placed fourth in the USA Cross Country Masters Men’s 8K.

Josiah Middaugh at the XTERRAWinter World Championships.

Julie Moore of Ft. Collins at the SeabrookLucky Trails Half Marathon in Texas.

>> RUNNING SHORTS <<O

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son staged perhaps the most unlikely comeback of the afternoon by making up more than two minutes in the final stage to jump from third to first with a winning time of 2:29:47. What made the move so remarkable was who she caught – none other than 8-time U.S. National XC Ski Champion and 2006 Winter Olympian Rebecca Dussault of Gunnison. Dussault held off every-one but Anderson for second while Lisa Isom of Vail was steady throughout and worked her way into third by the end of the day. Eric Sullivan of Gunnison won the men’s amateur race (placing 7th overall in 2:10:51) and Caroline Colonna of Taos, NM won the women’s amateur overall (placing 5th overall in 2:52:56).

RRCA Honors Writers Two of the four writing awards that the RRCA awarded for 2007 were given to Coloradans. Jeff Recker of the Mesa Monument Striders in Grand Junction was honored as the national club writer of the year. The large club newsletter award went to “The Long Run” and Jim Kelleher, editor, of the Pikes Peak Running Club in Colorado Springs. Since 1971, the RRCA has honored dedicated individuals for their out-standing service to the RRCA and the sport of long distance running. Between September and November of 2007, the RRCA collected nomi-nations for the various award categories. Each award category has selection criteria, a selection committee that reviews nominations and deter-mines the final winner, and the RRCA Board of Directors ratifies the final winners.

Middaugh and Nelson Win U.S. National Snowshoe

Championships Josiah Middaugh of Vail and Keri Nelson of Grand Junction won the men’s and women’s U.S. National Snowshoe Champion-ships 10K race in pristine conditions at Snow-basin Resort in Utah. It was the third United States Snowshoe Association title for Middaugh and the first for Nelson, who was the runner-up last year. “This was a true snowshoe course with 50% singetrack through deep powder and 50% on groomed Nordic trails,” said Middaugh. “It was a great day for a race and I was happy to come out on top.” Middaugh finished the 10K course in 45 minutes and 54 seconds, more than a minute ahead of Jeffrey Beck of Fairport, NY who was second in 47:17. Scott Gall (Cedar Falls, IA), Greg Krause (Littleton, CO), and Logan Weal-ing (Colorado Springs, CO) rounded out the top five – who all made the USSSA National Team for 2008. In the women’s race, Nelson edged Lindsay Krause of Littleton by a little over a minute with a winning time of 57:05. Sarah Raitter (Reno, NV), Sarah Gall (Cedar Falls, IA), and Sonja Wieck (Greenwood Village, CO) rounded out the top five and made the USSSA National Team.

Adams State Wins NCAA Title The Adams State College Grizzlies

women’s team won the school’s first ever track and field title at the NCAA Division II level at Minnesota State University-Mankato in March. The indoor crown is ASC’s first track and field title for either gender in either season since 1985 when the then Indians won an NAIA indoor crown. The Grizzly men also claimed a tro-phy with a third place finish (39 points), led by senior Nick Lara’s third straight 800-meter title, his seventh overall career national crown. St. Augustine’s easily defended the men’s title and collected its 11th national championship overall in totaling 68 points.

Torres Wins USA 8K Champs Boulder’s Jorge Torres won his sec-ond USA Men’s 8K title in New York’s Central Park on March 15. Torres’ winning margin was just .07 seconds in 22:42. Pre-race favorite Alan Webb, the American Record holder at the mile, led a tight group through the opening mile in a somewhat relaxed 4:36. Shortly after 5K, Webb began to feel the lingering effects of food poi-soning and fell off the pace. With 400 meters to go, Torres made his bid for his second 8K title with Andrew Carlson of Minnesota only a step behind until Torres made one last push with 200 remaining.

Lindsay Krause of Littleton atthe U.S. Snowshoe Championships.


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Q&Awith Lisa Goldsmith

by Jessica Griffiths


Lisa Goldsmith is a true star on the Colorado running scene. The 43-year-old Nederland runner excels on both the roads and the trails. She holds records in notable races like Imo-

gene Pass, the Pikes Peak Ascent and the Mt. Washington Road Race. But Goldsmith wasn’t always a runner. After playing soccer in college, she focused on triathlons in the 1980s, briefly compet-ing as a pro. Then, she put her energy into cycling for several years and raced as a member of the Kahula Pro Team. By the late ‘90s, Goldsmith decided to focus on running and immediately began to top the competition. Last year, she placed second in the master’s division of the Boston Marathon, placed fifth in the Masters World Mountain Running Championships, and set a master’s record in the Pikes Peak Ascent. She insists age isn’t going to slow her down anytime soon and says that some of her top performances are still to come.

Do you consider yourself a trail runneror a road runner?

Absolutely I am both. While my first ever road race was a 5K in 1984 and my first ever trail race was Pikes Peak in 1994, they seem to have come together now. I prefer to race in both worlds. What I love about my running is that one season I can train for road racing on flat-ish paved ground, then, as the season changes, I can find very steep, rocky terrain that rises to 14,000 feet. For the last two years I have really been enjoying beginning my year road running and training for a spring road marathon. I am running more volume and feel healthier than I have since my 1999 personal record in the Boston Marathon. After recovering from the Boston Marathon, I start right in on hill training for Mt. Washington on June 21. I will do quite a bit on dirt hills like Flagstaff, Magnolia and Sugarloaf, and if it is clear, I get days on Mt. Evans too. After Mt. Washington I look forward to entering some true trail races. I am hoping to enter at least six events for the La Sportiva Mountain Cup. The other biggie for me is the Pikes Peak Ascent. I blew away my PR and the masters record in 2007, and I trained very hard. If I am up for the task and can do the training again, I’ll go for it again. For the last four years in a row, I have ended my year at the Rim Rock Run. It puts me back on the roads, but because of the canyon-esque rugged terrain, it feels like this perfect culmination of my year, combining road and hills. Phew, that was a long answer to an ‘either/or’ question…

Where is your favorite place to run?

I love my runs in Nederland where I live because I always get big views of the Indian Peaks and the Continental Divide. Some days I have to stop and be in awe. I love running from the bottom of Magnolia Road to my house in Nederland. I, aaarrrrrgggh, ‘love’ to run one minute hill repeats on Mt. Sanitas in Boulder.

How do you train?

It depends on what I am training for. Right now I am following a marathon program designed by Pete Pfitzinger in Advanced Marathon-ing. I am able to do the runs he has prescribed; it is as though he made this program just for me. My years of training allow me to “self-coach” when something does come up and I need to change a workout. I am stay-ing healthy while running more volume than I had been able to each of the

years from 2000-2006. Each week I run one long run, one medium-long run, one lactate threshold or speed workout, and either a race or another aerobic run with strides. I take two recovery days a week. Two or three times a week, I run twice a day. I do some weight training all year long, primarily for upper body strength and all-around flexibility. In the summer, I am interested in high altitude training and trail training, so I am less structured. For the past two years I have been very fortunate to hook up with the Pikes Peak Ascent Master, Scott Elliott. He is the reason I was able to make huge leaps in my Pikes Peak Ascent performance. In 2006 I set a PR by nearly four minutes, and in 2007 Scott helped me to take off another three! We spent many days on Pikes Peak and on Grays and Tor-res Peaks doing intervals, not just running it.

What has been the highlight of your running career?

I’d have to say last year’s Pikes Peak Ascent. I trained hard and set the masters record. To reach and exceed a goal felt quite surreal to me. It felt like the culmination of a few years of being very patient and consis-tent.

What drives you to train so hardand seek success with running?

Funny, I don’t even feel driven so much as I feel like I am sim-ply doing what I love to do. You could say I am ‘driven’ to live a simple,

Lisa’s Top TimesMarathon: 2:50:12

Half Marathon: 1:21:1310K: 35:18

5 Mile: 28:575K: 17:34

Olympic Distance Triathlon: 2:03:37Pikes Peak Ascent: 2:42:44 (age 42)

Imogene Pass: 2:41:24 (age 42)Rim Rock Run: 2:37:24 (age 43)

>> THE FAST LANE <<

peaceful, happy life, and so that is what drives what I do, including my career as a massage therapist. The seeking of success is also interesting. I first felt really suc-cessful when I found myself getting paid to race my bike all over the world. I had graduated from college completely unsure of what I wanted career-wise, but knew I wanted to continue being athletic and racing (tri-athlons at the time). I gave myself one fall season training for triathlon. Well, I won the National Triathlon Championships that November (ama-teur title) and subsequently was invited to the Olympic Training Center for a try out for a U.S. Olympic Development cycling team. By January of 1989, having made that team, I moved to Colorado Springs to live and race my bike - for money! I clearly remember thinking, “I am a success.” Here I am racing my bike for MY JOB.

Now that you are a masters athlete,have you changed the way your train?

Well, I will say there was a feeling of, “I get to start over now. I am 40.” I suddenly felt that overnight I had no bars to measure myself against. It was very cool for me to have won my last pre-40 race at Imo-gene Pass; I think that really helped me feel a sense of completion of that time. I am as surprised as anyone that I have actually gotten faster in the first three years of my masters life. I can’t sit here and say, “I now take more recovery days.” I simply pay more attention to details. If I start feel-ing a foot pain, I do all these things I know about doing right away. I no longer go to the track and try to run as fast as I possibly can. I am way easier on myself as far as taking days off or re-arranging my schedule for any number of reasons without freaking out.

Is there anything else that readers would beinterested to know about you?

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JUNE 7&8 10K Spring Run Off & 5K Mud Run *JUNE 21 LA SPORTIVA Summer Solstice Twilight Trail Run

Benefiting the Vail Valley Charitable Fund (for adults & kids)

JULY 6 LA SPORTIVA Vail HillclimbJULY 20 LA SPORTIVA Vail Half Marathon

& Berry Picker Trail RunAUG 10 LA SPORTIVA 10K @ 10,000 FeetAUG 23 Beaver Creek Vertical Ascent *AUG 31 LA SPORTIVA Mountain Cup Vail Trophy Challenge *SEPT 7 LA SPORTIVA Evergold 10K

* Not a series event.

NEW

2008 Racing Series

Lead King LoopCharity Trail Races

Sept. 14, 2008Marble, CO

25K, 12.5K, and Kids 2.5KHike or Run!

Lunch, Tech T, Great Raffle!

www.LeadKingLoop25K.com

Do I Need To Take So Many Pills?by Nancy Clark, MS, RD


Dear Jen, You spend about $75 per month on nutrients you could easily eat at meals. Here’s my assessment: At 5’4”, 120 pounds, and running 6 miles a day, your body re-quires (believe it or not) about 2,400 calories. In about 1,500 wholesome calories, you can consume the nutrients you need. In 2,400 calories, you have the opportunity to consume even more nutrients and can eliminate the pills. To your detriment, your skimpy meals account for only 1,400 calories. No wonder you graze a lot; you are hungry! To abate the snack-ing (and cravings for sweets), experiment with eating about 600 calories

of wholesome food at four meals a day: breakfast, first lunch (10-11 a.m.), second lunch (3-4 p.m.), and dinner. Why just snack at 10:00 or 3:00 when you are hungry enough to eat a whole meal? By changing your endless grazing into an early lunch, then a second lunch (a sandwich or yogurt/granola/nuts), you’ll boost your intake of the same vitamins/minerals you now take as a supplement.

Why so many pills? My question for you is: Why do you think you need to take so many pills? My guess is you want to boost your energy. Assuming that is your case, look instead at your eating patterns - not vitamin deficiencies - as contributing to the low energy that results from under-eating in the active part of your day. If you fuel your body better during the day, you’ll eat less (dessert) at night, and will reduce the need for supplements. Here are some thoughts about the supplements you are taking:• If you want to take a daily multivitamin for health insurance, that’s your choice. But first read food labels. Your (highly fortified) Luna Bar snack is a vitamin pill in itself! No need to duplicate. • No need to take Super-B complex; you already get 100% of the B-vita-mins in the Luna Bar (and/or the multi-vitamin). While B-vitamins help convert food into energy, I’ll bet your lack of energy is due to lack of fuel, not vitamins. Note: women of childbearing age should have a strong intake of the B-vitamin folic acid; it helps protect against certain birth defects. It is in fortified foods like your instant oatmeal and energy bar. • The 3 Citracal + D tablets offers the recommended daily intake of calci-um (1,000 mg) plus vitamin D. You can get that same amount by enjoying a lowfat calcium-rich food at 3 of your 4 daily meals. Simply cook your oatmeal in 1 cup milk (300 mg Calcium), enjoy a lunchtime cup of yogurt (300 mg Ca) and 8 oz. milk (300 mg Ca) with dinner. The small amount of calcium in other foods will provide the remaining 100 mg. An active woman can easily afford to spend 100 calories per meal on a serving of lowfat calcium-rich food each day!• Magnesium is already in the fortified Luna Bar, to say nothing of foods like peanut butter, nuts, greens, and dark chocolate. Could you add al-monds to your oatmeal and enjoy a peanut butter sandwich for your sec-ond lunch? • More research is needed to determine if Glucosamine-Chondroitin tabs will slow joint degeneration. Stay tuned.

Dear Nancy, I am a 24-year-old grad student who runs 6 miles a day. I take many, many vitamins each day, and am wondering if this is all a big hoax. I follow what books and doctors have told me along the way and am just trying to maintain my health. The pills are not only a hassle to take but are also expensive. Do I really need all of these?

Cost/pill1 Super-B complex (supposedly for energy) 10¢1 Centrum Daily Multivitamin (because doc says so) 15¢3 Citracal + D tablets (helps build bone) 45¢1 Magnesium (helps absorb calcium) 35¢2 Glucosamine-Chondroitin tabs (supposedly helps joints) 75¢1 Conjugated Linoleic Acid (build muscle and lose fat?) 30¢1 Vitamin E (supposedly helps skin and nails) 7¢2 Cinnamon tabs (supposedly helps blood sugar) 25¢1 Flaxseed oil capsule (doctor said so) 6¢1 Fish oil capsule (doctor said we need Omega 3) 10¢Cost/day: $2.58

I try to eat well and exercise. A typical day looks like this:

Approximate CaloriesBREAKFAST: packet oatmeal +

an orange200

RUN (after b’fast): 6 miles: 5 days/week;lift: 2 days/week

-600

SNACK (post-run): light string cheese+ 20 almonds

250

LUNCH: large salad, dry + can of tuna + 4 oz. yogurt

350

SNACK: Luna Bar 200DINNER: large salad, dry +

2 Boca Burgers + cooked vegetables

450

TOTAL: 850(1,450 before exercise)

I inevitably end up grazing in the afternoon and evening on goldfish crackers, cookies, trail mix, hot cocoa, candy bars. Every night without fail, I succumb to some sort of chocolate bar or frozen yogurt. Or both. Writing all this down makes me feel like I eat too much... Help!!Jen

>> NUTRITION ADVANTAGE <<

• CLA is not the answer for fat loss. To lose fat, fuel more by day, and then eat less dessert at night. Theoretically, eating 100 to 200 calories less at night can lead to 10 to 20 pounds of fat loss in a year. CLA is also not the answer for building muscles; lifting weights does that!• Do you really think one single nutrient (E) can make your nails and skin better? Your body needs the whole package of nutrients supplied by a variety of wholesome foods. You can get vitamin E from almonds, peanut butter, olive oil, soy milk, avocado - and your Luna Bar. • Cinnamon tabs might help stabilize blood glucose, but exercise does a far better job. If you have swings in blood sugar, I’ll bet you have run out of fuel. More breakfast and lunch is the solution, not cinnamon tablets. Alternatively, you could put cinnamon in your oatmeal.• Flax is a weak source of omega-3s; fish is more powerful in terms of heart health. The American Heart Association recommends eating 8 ounc-es of oily fish a week. (light tuna, salmon, sardines). The tuna you eat at lunch does the job. Get hooked on fish, not pills!

What to do? To get the vitamins and minerals your body needs, eat quality food; it is the best source of nourishment for active people! To date, ev-ery major medical organization recommends protecting your health with fruits, vegetables, whole grains, lowfat dairy, lean meats and plant pro-teins - not pills. If you want help enhancing your intake of powerhouse foods, go to www.SCANdpg.org and use the referral network to find a board certified specialist in sports dietetics. The cost of the personal con-sult will be far less than the ~ $1,000 per year you spend on pills!

Nancy Clark is a Board Certified Specialist in Sports Dietetics. Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutrition-workshop.com.

Here is one example of a nutrient-dense sports diet. This menu builds on what Jen typically eats, but trades the snack-calories into wholesome foods at substantial meals.

Breakfast (divided pre- & post-exercise) Approximate Calories1 packet oatmeal 1001 cup lowfat milk (cook oatmeal in milk) 1001 orange 100Large apple 1502 string cheeses 150First LunchRaw veggies (baby carrots, pepper) 502 slices hearty sandwich bread 2001 can tuna (limit to 2 cans/week) 2002 Tbsp light mayo 100Second lunch (munched throughout the afternoon, as desired)Luna Bar 200Lowfat yogurt 15030 almonds 250Dinner/PM snackLarge colorful salad 1001/2 Tbsp Olive oil in dressing 502 Boca Burgers 200Bowl of cooked veggie 100Hot cocoa made with milk 150


>> NUTRITION ADVANTAGE <<

Leadville Trail 100“The Race Across the Sky”

Training CampJune 28-30, 2008

3 organized runs to familiarize participants with the challenges of the Leadville Trail 100

Trail Marathon & Heavy 1/2 MarathonJuly 5, 2008

Leadville Rocky Mountain trails, summiting 13,185’ Mosquito Pass

Leadville Silver Rush 50 Trail RunJuly 20, 2008

25 miles out-and-back within the high altitude environment of Leadville’s historic east-side mining district.

LT100 10KAugust 10, 2008

Out and back course using the first 3.1 miles of the Leadville Trail 100 course

Leadville Trail 100“The Race Across The Sky”

August 16-17, 200850 miles out-and-back in the midst of the Colorado Rockies

Low point - 9,200’; High point - 12,600’ at Hope Pass

PO Box 487, Leadville, CO 80461 ~ 719.486.3502

www.leadvilletrail100.com

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2008 Guide to ColoradoClubs, Camps, Training Programs, and Coaches

Here is a list of Colorado-based training groups, coaches and clubs for runners and triathletes, followed by a list of Colorado’s summer running camps.

Clubs/Training Groups/Coaches

RunningBoulderBobby McGee Endurance Sports; Contact - Bobby McGee; bobbymcgee.com

BOLDRunning; Contact - Ewen North; bolderboulder.com; 303-444-7223

Boulder Fit; Contact - John Oliva; boulderfit.com; 303-889-1009

Boulder Road Runners; Contact - Rich Castro; boulderroadrunners.org; 303-449-6650

Boulder Striders; Contact - Darren De Reuck; boulderstriders.com; 303-579-0870

Boulder Trail Runners; Contact - Buzz Burrell; groups.yahoo.com/group/BoulderTrailRunners/

Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975

Hash House Harriers; harrier.net

Jeff Galloway Training Program; Contact - John Bridges; jeffgalloway.com; 303-464-0147

Longmont Running Club; groups.yahoo.com/group/L_R_C/

Relay Runners of the Rockies; Contact - Ben Wiley; RelayRunners.net; 303-466-1630

Ric Rojas Running; Contact - Ric Rojas; ricrojasrunning.com; 303-257-5908

Summit Runner Coaching; Contact - Zach Crandall; summitrunnercoach.com; 303-817-3764

Colorado Springs/PuebloCarmichael Training Systems; Contact - Chris Carmichael; trainright.com; 866-355-0645

Falcon Flatlanders Running Club; Contact - John Thompson; falconflatlanders.org; 719-491-5270


Incline Club; Contact - Matt Carpenter; inclineclub.com

Jack Quinn’s Running Club; Contact - Ivette Gallegos; jackquinnsrunners.com; 719-385-0766

Landshark Running Club; Contact - Steve Rex; landsharkrunclub.com; 719-594-4787

Moms in Motion; Contact - Vanessa Warren; momsinmotion.com; 719-594-6011

Pikes Peak Road Runners; Contact - Patricia Lockhart; pprrun.org

Rainsberger Athletics; Contact - Lisa Rainsberger; traininggoals.com; 719-337-2737

Southern Colorado Runners; Contact - Gary Franchi; socorunners.org; 970-676-4100

Stetson Running Club; Contact - Carol Lampre; 719-574-2166

Team CRUD; Contact - Paul Dewitt; teamcrud.com

Running is a difficult sport. It requires time and energy to achieve a cer-tain level of fitness. Sometimes you can get caught on a plateau or fall behind in your training due to injury, lack of motivation or both. And,

sometimes, life can just get in the way. If you currently find yourself lacking direction in your running, maybe it is time for you to join a group, find a coach, or attend a camp.

ClubsClubs are usually non-profit organizations that produce some events and may meet occasionally for group workouts. Members typically receive discounted entry into club events as well as discounts at some specialty stores. Some clubs produce a newsletter that is included in the yearly dues.

Training GroupsTraining groups are similar to clubs, but without the event production. Most training groups also provide coaching for specific event distances. Some training groups meet a couple of times per week for group workouts. A few training groups even have large contin-gents that travel together to different events.

CoachesCoaches can offer a wide range of ser-vices from group training to individualized workouts. Some offer complete individual schedules and online coaching. Some coaches offer their services through a training group while others simply offer advice over the phone or email.

CampsCamps can be a great way to jump start your training. There are camps for all different age groups, from teens to adults. These camps usually last anywhere from three days to a week and are held on location in various parts of the state.

Members of the Runners Edge of the Rockies Training Group on a long run.

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Denver MetroA Step Forward Running Club; Contact - Lina Gage; astepforwardrunning.com; 303-641-5424

Altitude Running Club; Contact - Tiffnie Wyers; altitudepeakfitness.com/runningclub.php; 303-297-3080

BOLDRunning; Contact - Ewen North; bolderboulder.com; 303-444-7223

Colorado Columbines; Contact - Cathy Rosset; columbines.org

Colorado Masters Running Association; Contact - Connie Ahrnsbrak; comastersrun.org

Colorado Sun Track Club; Contact - Rob Marquez; coloradosuntrackclub.com; 303-289-3330

CP Fitness; Contact - Charley Perez; cperezcoaching.com; 720-493-8612

Denver Fit; Contact - Brad Breland; denverfit.com; 303-721-1520

Denver Trail Runners; Contact - Adam Feerst; dtr.runuphillracing.com; 303-870-0457


Fast Trackers Women’s Track Club; Contact - J’ne Day Lucore; 303-396-7485

Fuel4mance; Contact - Bob Seebohar; fuel4mance.com

Governor’s Park Running Club; Contact - Stoney Jesseph; [email protected]


Heart of North Denver Running Club; Contact - Jeff Young; heartofnorthdenverrunningclub.com; 720-937-5082

Highlands Ranch Running Club; Contact - Roxane Geisler; highlandsranchrunseries.com/Running_club/; 303-979-8097

Irish Snug Running Club; Contact - Frank McGoughlin; irishsnugrunners.com; 303-839-1394

JDS Sportcoaching; Contact - Jonathan Siegel; jdssportcoaching.com; 877-698-5835

Jeff Galloway Training Program; Contact - Mike Costas; denvergalloway.com; 303-978-9320

Niketown Running Club; nikerunning.com/runningclub; 303-623-6453

Optimize Endurance Sports; Contact - Rob Lockey; optimizeendurance.com; 303-356-9893

Pancreatica Pacesetters; Contact - Rob Rabb; pancreatica.org; 877-647-0400

Phidippides Track Club; Contact - Brad Breland; phidippides.org; 303-721-1520

Potts Trotters; 303-877-8534

Rocky Mountain Road Runners; Contact - Doug Smith; rmrr.org; 303-871-8366

Run Strong; Contact - Mauren Roben; run-strong.com; 303-220-1037

Runners Edge of the Rockies; Contact - David Manthey; runnersedgeoftherockies.com; 720-318-4150

Sassy Fit; Contact - Celina Moser; sassyfit.com; 303-725-4534

St. Jude Heros; Contact - Lindsay Houseal; stjudeheros.org; 303-377-9987

Team Challenge; Contact - Jen Giorgio; ccteamchallenge.org; 303-693-9163

Team in Training; Contact - MacKenzie Lane; teamintraining.org/rm; 303-984-2110

Train With Rainey; Contact - Rainey Wikstrom; trainwithrainey.com; 303-750-1191

Zoom Track Club; Contact - Connie Williams; zoomtimesports.com; 303-925-1853

MountainsChaffee County Running Club; Contact - Tom Sobal; salidarec.com/ccrc/; 719-530-0525

Crested Butte Mountain Runners; cbmountainrunners.org; 970-349-5326

Eagle Mountain Runners; Contact - Cait Hilmer; eaglemountainrunners.com

Evergreen Runners Circle; Contact - Dave Caprera; geocities.com/colosseum/lodge/7018/

Evergreen High Altitude Pirates; Contact - Rob Wright; 720-371-2814

Northern ColoradoAnaerobic Management; Contact - Jon Sinclair; anaerobic.net; 970-493-5659


Fort Collins Running Club; Contact - Ron Michaels; fortcollinsrunningclub.org; 970-225-3900

Jeff Galloway Training Program; Contact - Mary Callan; jeffgalloway.com; 970-443-9380

Loveland Road Runners; lovelandroadrunners.com

Western SlopeDurango Motorless Transit; Contact - Marjorie Brinton; go-dmt.org

Mesa Monument Striders; Contact - Christopher Schnittker; mmstriders.com; 970-241-RUNN

San Juan Mountain Runners; sjmr.org

MultisportBoulderABS Training Systems; Contact - Andie Bernard; abstrainingsystems.com; 303-859-8999

Boulder Performance Network; Contact - Danny Suter; boulderperformance.net; 303-818-8374

Boulder Tri Babes; Contact - Andie Bernard; bouldertribabes.org; 303-859-8999

Boulder Triathlon Club; Contact - Dieter Bruhn; teambtc.org

D3 Multisport; Contact - Mike Ricci; d3multisport.com; 303-545-6868

Dave Scott Triathlon Training; Contact - Dave Scott; davescottinc.com; 303-786-7184


Mark Allen Triathlon Training; Contact - Mark Allen; markallenonline.com

Wes Hobson Performance; Contact - Wesley Hobson; weshobsonperformance.com

Colorado Springs/PuebloCarmichael Training Systems; Contact - Chris Carmichael; trainright.com; 866-355-0645

Pikes Peak Triathlon Club; Contact - Tammy Bailey; pikespeaktriathlonclub.com

Rainsberger Athletics; Contact - Lisa Rainsberger; traininggoals.com; 719-337-2737

Denver MetroBikeSource Multisport Club; Contact - Sean O’Neil; bikesourcetriclub.com; 303-221-4840

Colorado Triathlon Club; coloradoac.com/inverness; 303-790-7777

CP Fitness; Contact - Charley Perez; cperezcoaching.com; 720-493-8612

CWW Triathlon; Contact - Yoli Casas; cww-triathlon.org; 303-313-1947

>> CLUBS AND CAMPS GUIDE <<

Scott Gurst, a Fast Forward Sports coach, talks with a group of runners in Boulder.

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ARE AVAILABLE AT THE FOLLOWING RETAILERS:

Boulder Running Co.2775 Pearl Street, Unit 103Boulder, CO 80302303.786.9255www.boulderrunningcompany.com

Runner’s Roost1685 S Colorado Boulevard, #JDenver, CO 80222303.759.3015www.runnersroost.com

Runner’s Roost - Springs107 E Bijou StreetColorado Springs, CO 80903719.632.2633www.runnersroostcs.com

Big River Running Co.14059 Manchester RoadManchester, MO 63011636.394.5500www.bigriverrunning.com

Fleet Feet Sports - Houston2408 Rice Boulevard Houston, TX 77005713.520.6353www.fleetfeethouston.com


Fuel4mance; Contact - Bob Seebohar; fuel4mance.com

JDS Sportcoaching; Contact - Jonathan Siegel; jdssportcoaching.com; 877-698-5835

MajRae Triathlon Club; Contact - Heather Rodriguez; majrae.com; 303-359-8042

Mile High Multisport; Contact - Pete Alfino; milehighmultisport.com; 720-291-4938

Optimize Endurance Sports; Contact - Rob Lockey; optimizeendurance.com; 303-356-9893

Parker Multisport Club; Contact - Luke Pittman; parkermultisport.com; 720-289-6903

Parker Triathlon Club; Contact - Scoty Graber; parkertriclub.com

Practical Coaching; Contact - Steve Pye; practicalcoaching.net

Rocky Mountain Triathlon Club; Contact - Charley Perez; rmtriclub.com; 720-493-8612

Team in Training; Contact - MacKenzie Lane; teamintraining.org/rm; 303-984-2110

Train With Rainey; Contact - Rainey Wikstrom; trainwithrainey.com; 303-750-1191

MountainsRoaring Fork Women’s Triathlon Club; Contact - Judy Haynes; roaringforktriteam.com; 970-618-1006

Steamboat Springs Triathlon Club; Contact - Dave Wittlinger; steamboattriathlon.com; 970-819-2722

Northern ColoradoGreeley Triathlon Club; Contact - Todd Lowe; greeleytriathlonclub.com

Northern Colorado Triathlon Club; Contact - Teddy Martinez; nctriclub.org

Windsor Triathlon Club; Contact - Jael Morgan; windsortriclub.com; 970-978-7184

Camps

BoulderActive Running Vacation; Ages - Adult; Contact - Matt Linick; runningawayonline.com; 877-544-2929

Boulder Running Camps; Ages - High School; Contact - Jay Johnson; boulderrunningcamps.com; 303-800-4659

Marathon Training Experience; Ages - Adult; Contact - Matt Linick; runningawayonline.com; 877-544-2929

Pat Manson’s Pole Vault Immersion Camps; Ages - High School; Contact - Pat Manson; patmanson.com; 303-403-9111

Torres Running Camps; Ages - High School; Contact - Jorge Torres; torresrunningcamp.com; 303-245-9512

Colorado SpringsUCCS Cross Country Camp; Ages - High School; Contact - Brad Winn; [email protected]; 719-262-3005

DenverSpikes Running Camp; Ages - Middle and High School; Contact - Anna Hettinger; run-strong.com; 303-220-1037

Estes ParkMelody Fairchild Running Camps; Ages - High School Girls; Contact - Melody Fairchild; fairchildsportscamps.com; 303-818-8063

Trail Running Weekends; Ages - Adult; Contact - Terry Chiplin; activeataltitude.com; 970-586-8063

Fort CollinsColorado State University Distance Camp; Ages - High School; Contact - John Carter; csurams.cstv.com; 970-941-2962

Jim Ryan Running Camp; Ages - High School; Contact - Jim Ryan; ryanrunning.com

GunnisonRocky Mountain Cross Country Camps; Ages - High School; Contact - Trent Sanderson; teamprepusarunning.com; 970-209-4349

Western State College High Altitude Distance Camp; Ages - High School; Contact - Duane Vandenbusche; wscathletics.com; 970-943-2068

LeadvilleLeadville Trail 100 Training Camp; Ages - Adult; Contact - Marilee O’Neal; leadvilletrail100.com; 719-486-3502

Pingree ParkCamp Isaiah Distance Camp; Ages - High School; Contact - Mark Stenbeck; campisaiah.com; 303-217-1670

PuebloSmarter Training for Faster Running Cross Country Camp; Ages - High School; Contact - David Ramsey; brocawblazers.org; 816-635-7938

Winter ParkColorado Adventure Retreat; Ages - Adult Women; Contact - Colleen Cannon; womensquest.com; 303-545-9295

>> CLUBS AND CAMPS GUIDE <<

Hanging out on Green Mountain after a run at the Boulder Distance Camp.

Climbing Hope Pass during the Leadville Trail 100 Training Camp.

UCCS Mountain Lion AthleticsCross Country Camp

July 21-25, 2008Camp is open to all high school aged children

ALL CAMPERS WILL RECEIVE:Brooks Podium Shirt

Sling BagPrizes Throughout The WeekBRC Evaluation and Discount

Please Contact: Brad [email protected] / 719-262-3005

Camp Isaiah is a Christian distance running camp geared toward the high school and middle

school runner.

August 3-7, 2008Pingree Park, CO

www.campisaiah.com303.217.1670

FORT COLLINS RUNNING CLUBFireKracker 5K

“Northern Colorado’s Best Fourth of July 5K”July 4, 2008 - 8:00 AM - City Park, Fort Collins, CO

Hand made pottery awards, 3 deep in 5 year age groupsRaffle prizes, Lots of great food, Still only $20!!

Free Kid’s Fun Run (under 12 years of age)Register Online at Active.com

For more information - 970-493-5220

Check out our website: www.fortcollinsrunningclub.org

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>> TRAINING SMARTS <<

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• Colorado’s Racing Series Winners

• Protein:The Pros and Cons

• 10 Weeks ToA Faster 10K

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Specificity of Training Specificity of training is the concept that every sport has a specific set of physical skills to be effective, and as you train for that sport, you develop those specific skills. This is true for entirely different sports like running and swimming, and also for different events within the same sport, like running 400 meters versus running a marathon. When you set out to in-clude ST into your routine, it is important to consider the needs of your specific sport(s) and events that you compete in. In most endurance sports, strength to weight ratio (how much you weigh versus how much power you can generate) is the most im-portant factor to improving performance. That being the case, it is very important to get the most strength and power out of your ST while limiting the amount of muscle size gain. You want to avoid having “dumb” muscles - those that are not trained to help you be better at your chosen sport. They might make you look better naked, but they will not necessarily make you a better athlete! The more integrated exercises you can include in your program, the more these exercises will translate into better sports perfor-mance. In order of complexity, from least func-tional to most functional, there are...• Fixed machines• Barbells• Dumbbells• Cable machines• Adding stability challenge to above with a Swiss Ball, Bosu, balance board, etc. You can mix and match your equipment and exercise choices to suite your experience level and you will always have ways to challenge

yourself in future workouts. It is critical to make subtle adjustments in training stress to continue to stress your system to adapt.

Integrating ST into Your Program Different seasons and phases of train-ing require different amounts and intensity of ST to supplement your sport training and get the best training effect. No matter how much expe-rience you have in your chosen sport, it is im-portant to be conservative when adding ST to your routine. Slowly implementing ST will al-low your body to adapt with as little discomfort as possible and help you avoid injury. Most fit people that go to the gym for the first time end up using too much weight and doing too many exercises, and then suffering from soreness or injury. Your first two weeks should start with very light weights (approximately 50% of maxi-mum) and be a gradual building process. The goal is to get your body used to the new stress and prepare for more heavy lifting. Once you are feeling like your body is accepting the work-load it is time to begin adding more weights.

Phases of Training In each phase of your training program there is an optimal way to use ST to your advan-tage. Of course, doing any type of ST through-out the year will make you a stronger and more versatile athlete, but using periodization will be the best way to improve performance.

• Base Building Phase (one to three months) This is when you will be doing higher

Weight Training for Endurance Sports

by Tim Monaco

As an endurance athlete it is likely that you have not included strength training (ST) in your training routine. Traditionally, most endurance sports haven’t had ST as part of programs for elite competitors, and as such, most

recreational athletes follow suit by mimicking their training. Common wisdom says that if you want to be a great runner, you should run a lot; if you want to be a great cyclist, you should ride a lot, etc. In recent years the concept of adding ST to endurance training routines has become more accepted as being beneficial, and many more athletes are including some sort of ST to their programs. However, it is important to include the proper type of exercises and to implement the ST rou-tine in a way that will enhance your sport and not place you at risk for an injury.

>> TRAINING SMARTS <<


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LocationsDENVER (303) 759-8455 S. Colorado Blvd. & I-25

AURORA (303) 766-3411 S. Parker Rd. & Arapahoe

volume of training in your primary sport(s) at low intensity to develop aerobic strength. This is the best time to add ST to your routine be-cause it allows adaptation at a time when you are not racing or expecting to be feeling fresh and fast. It is good to start with a full body rou-tine, done twice a week with a good variety of exercises, hitting all body parts. It is best to do one set of 20 repetitions for each exercise with 60-75% max weight.

• Preparation Phase (one to three months) This is when you will be cutting your volume a bit and increasing the intensity. Your ST should reflect this by increasing weights and adding sets for power. For example, do one set of 20 reps with 50-60% max for specific warm-up, rest 30 seconds to one minute, and then one set of 6-8 reps with 90-100% max (be sure to have a spotter). This explosive set will stimulate more muscle contraction and train faster, more powerful muscles without building bulk. ST should be done twice a week during this phase.

• Sharpening Phase (two to eight weeks) This is the final time to sharpen your fitness as you approach your key races. You should be cutting back on volume and adding more intensity with some very high-end train-ing. Again, your ST will reflect your other train-ing and you can continue your power training as in the preparation phase. The only difference is that you should only execute the power sets once a week so you will not hinder your speed workouts. Allow two days of recovery after your power sets before doing speed work.

• Racing (two to eight weeks) This is time to be sharp and feeling fresh. It is important to continue some mainte-nance in this phase, but you should not be doing anything to try to gain more fitness or power. Continue twice a week with weights that are comfortable for you and do one set of 20 reps for each exercise.

• Recovery/Transition (one to two months) This is an important time for rejuve-nation and it is important to take some time off. Taking one to two weeks off is advisable. Then get back to ST with very low weights for a cou-ple of weeks. This should put you back into your next base phase feeling refreshed and ready to continue building on what you have gained over the past year.

If you need guidance to learn specific exercises for your ST program it is a good idea to hire a personal trainer, preferably someone that has experience with endurance athletes in your sport(s). Adding ST to your routine will be rewarding and you will become a stronger, more powerful athlete and increase your chances for an injury free future.

Tim Monaco is a Multi-Sport Coach, Licensed Massage Therapist, Corrective Exercise Spe-cialist, CHEK Holistic Lifestyle Coach, and a former Professional Triathlete.

SAMPLE WORKOUTBase Phase

Aerobic warm-up – 5-30 minutes or one round of lifting routine with very light weights (15 reps each with 40-50% max weight)Main Set - one set of 20 reps each exer-cise with 60-75% max weight• Lunges – holding dumbbells or barbell• Squats – barbell• Hamstring curl on Swiss Ball• Hip flexion on Swiss ball• Pull-ups – weight assisted• Dips – weight assisted• Lat pull down – cable machine• Chest press – cable machine• Rowing – cable machine• Pushups with feet on Swiss Ball• Triceps extension – cable machine or dumbbell• Bicep curls – cable machine or dumb-bell• Finish with some gentle stretching and/or another 5-15 minute aerobic cool-down

Pete

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Walker RanchBoulder, Colorado

by peter bronski


>> HIT THE DIRT <<

As spring bleeds into summer, Boulder’s trails

become popular as ever with hikers and trail runners. Chautauqua in particular can seem swarmed, and finding parking can be a challenge before you even hit the trail. The crowds tend to stick to the front side of the Flatirons,

however. Those in the know (you) head to the back side and the gem that is Walker Ranch, part

of the Boulder County open space system. The ranch started back in 1882, when James and Phoebe Walker applied to homestead on 160 acres of meadow

near a spring. Their self-sufficient ranch eventually included a farmhouse, root cellar, granary, smokehouse, springhouse, chicken and turkey houses, wagon barn, corn storage, pig barn, and fenced corrals and pastures. Those buildings are still standing (though off limits to the public except on special occasions), are being methodically restored by the county, and are listed on the National Register of Historic Places. Over time, the Walker family expanded their ranch until it encompassed a staggering 6,000 acres in 1959. The property is a picturesque blend of habitats: Ponderosa pine, Douglas fir, aspen groves, open meadows, streams and creeks. Coyote, deer, black bear and mountain lions are not uncommon. Starting in 1976, Boulder County began acquiring portions of the ranch, and those holdings now total 2,566 acres (plus an additional 1,212 acres leased from the Bureau of Land Management). For trail runners today, that amounts to 3,778 acres of backcountry, with more than 12 miles of trails to explore. Of those 12 miles, the Walker Ranch Loop offers an enticing 7.8 mile trail run, with a series of alternating ascents and descents. You have options for how to engage the loop. It can be run clockwise or counterclockwise. Similarly, you can start at one of three trailheads: the Walker Ranch Loop Trailhead, Ethel Harrold Picnic Area and Trailhead, or the Crescent Meadows Parking Lot. My favorite method of engagement to start and end at the Walker Ranch Loop Trailhead, and to run the loop counterclockwise, which is how it is described: From the trailhead, begin running immediately downhill into Tom Davis Gulch, with views to the south of exposed granite slabs and the recovering hillsides that burned over in the Eldorado Fire of September 15, 2000. At the bottom of the gulch, you’ll meet up with South Boulder Creek, where the trail turns southwest and follows the northern shoreline until you cross the creek and begin the first ascent. From South Boulder Creek, the trail climbs steadily, passing near the Rio Grande Railroad grade (you’ll see trains at the right time of day), and crossing into Eldorado Canyon State Park. At the Crescent Meadows Parking Lot, turn left (east) to stay on the Loop trail. Here the trail undulates as it weaves through meadows and forests, ducking in and out of small side drainages. At one point, the trail splits (with well-marked signs indicating easier and harder options). As a trail runner, either option works equally well, and merges back into the same trail just a short distance beyond. Then begins the next descent: a steep drop back to South Boulder Creek. It feels much more like a tight canyon here. Watch your footing on the stone and log steps that bring you to the bottom. Then cross South Boulder Creek on a broad bridge. The final ascent then begins. Bypass a connector trail (on your right) that leads to Eldorado Canyon, and instead stay on the main trail, which at this point has widened to a dirt road. The trail climbs gradually for three quarters of a mile. Keep an eye out for a trail on your left – this is the continuation of the Walker Ranch Loop. Staying straight on the ascent will eventually deposit you at the Ethel Harrold Trailhead. After turning left to remain on the Loop trail, the route weaves through a tight, forested valley before beginning a series of switchbacks. Those switchbacks deposit you on a ridge at 7,200 feet with great views. The worst is behind you at this point. From here, the trail contours west, primarily staying flat or descending gently. As you round a bend, the trailhead will come into sight, and you can open up your stride to the finish.

Directions: From Boulder, drive west on Baseline Road, passing Chautauqua Park and the Flatirons. Baseline Road becomes Flagstaff Road. Continue for 7.5 miles over the top of Flagstaff and behind the backside of Green Mountain. End at the Walker Ranch Loop Trailhead. Alternatively, one quarter mile before reaching the Walker Ranch Loop Trailhead, turn left onto Pika Road, and then right onto Bison Road. Park at the Ethel Harrold Picnic Area and Trailhead. You can also drive to Eldorado Canyon State Park, and park at the Crescent Meadows Parking Lot in the upper end of the park.

Peter Bronski (www.peterbronski.com) is an award-winning writer and avid trail runner from Boulder, CO. His last article for Colorado Runner was about trail running on Kokopelli’s Trail near Fruita.

Pete

r Bro

nski

Walker RanchBoulder, Colorado

by peter bronski

>> HIT THE DIRT <<

www.steamboatsummer.com 877.754.2269

INFO: www.runningseries.comREGISTER: www.active.com

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23rd Spirit Challenge

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16th Steamboat Sprint

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Record Turnout at Snowman Stampede

Blustery Conditions at Spring Runoff

Snowman Stampede 10M and 20MFebruary 23, 2008

Cherry Creek State Park, Denver, CO

On a warm, sunny, February day, nearly 500 runners took to the streets and trails of Cherry Creek State Park for the third annual Snowman Stampede 10M/20M. Charlie Kelly of Boulder set the pace in the 20 mile race, running 1:58:30. He set a new course record time by more than six min-utes. Women’s Olympic Marathon Trials Quali-fier Heather Hunt of Englewood was the first female and fifth overall in the 20 mile event, running 2:14:12. Hunt broke the previous course record by 10 minutes. In the 10 mile race, Justin McMillan of Highlands Ranch was the first runner to cross the line, finishing in 1:01:09. Brandy Erholtz of Bailey was the first female runner, hitting the tape in 1:03:57, which was good enough for tenth overall. Each participant received a long-sleeved New Balance technical running shirt. The post-race festivities included music, a prize raffle, and a breakfast of fruit, muffins, bagels and cookies. Coda Coffee served coffee, tea and hot chocolate. Chip timing was provided by Racing Underground.

The race was the third and final event in the Winter Distance Series, sponsored by Colorado Runner Magazine, New Balance, and the Boulder Running Company. The race ben-efitted the Fetal Hope Foundation.

478 Finishers (362 - 10M, 116 - 20M) - AMB Chip Timing by: Racing Underground - Elevation: Start/Finish = 5,300’ - Weather: Sunny, 40 degrees - Course Records: 10M - Ken Pliska, 56:30 (2006); Marina Bychkova, 1:09:03 (2006); 20M - Humberto Zelaya, 2:01:36 (2007); Jamie Donaldson, 2:24:34 (2006)

10M Male (Overall): 1. Justin McMillan, 35, Highlands Ranch, CO, 1:01:09; 2. Miguel Angel Cazares, 21, Denver, CO, 1:01:29; 3. Joe Stephens, 27, Fort Collins, CO, 1:01:42. Masters (40+): 1. Matt Strand, 40, Denver, CO, 1:02:46. Grand Masters (50+): 1. Eric Bindner, 51, Littleton, CO, 1:09:45. Seniors (60+): 1. Dwight Cornwell, 61, Fort Collins, CO, 1:11:14. Female (Overall): 1. Brandy Erholtz, 30, Bailey, CO, 1:03:57 CR; 2. Nikole Johns, 33, Fort Collins, CO, 1:05:18; 3. Amy Lichon, 40, Fort Collins, CO, 1:12:22. Masters (40+): 1. Amy Lichon, 40, Fort Collins, CO, 1:12:22. Grand Masters (50+): 1. Beth Brady, 50, Englewood, CO, 1:22:57. Seniors (60+): 1. Beverly Pedersen, 60, Laramie, WY, 1:54:42. 20M Male (Overall): 1. Charlie Kelly, 30, Boulder, CO, 1:58:30 CR; 2. John Gaudette, 22, Denver, CO, 1:59:16; 3. Johannes Rudolph, 42, Boulder, CO, 2:02:34. Masters (40+): 1. Johannes Rudolph, 42, Boulder, CO, 2:02:34. Grand Masters (50+): 1. Tom Edwards, 51, Evergreen, CO, 2:28:44. Seniors (60+): 1. No Finishers. Female (Overall): 1. Heather Hunt, 33, Englewood, CO, 2:14:12 CR; 2. Meredith Leva, 21, Fort Collins, CO, 2:29:08; 3. Kimberly Smith, 23, Westminster, CO, 2:30:57. Masters (40+): 1. Michelle Mueller, 46, Fort Collins, CO, 2:40:14. Grand Masters (50+): 1. Julie Lyons, 50, Greenwood Village, CO, 3:01:50. Seniors (60+): 1. No Finishers.


Spring Runoff 5K/10K/10M/2M Walkand 1M Fun Run

March 2, 2008Dutch Clark Stadium, Pueblo, CO

by Gary Franchi

Runners proved what they are made of when they defied sub-freezing temperatures and strong, gusty winds to race in this year’s 30th annual Pueblo Chieftain Spring Runoff at Dutch Clark Stadium. The race attracted a record 698 entries, which included more than 50 competi-tors who ignored the early-morning elements by signing up on race day, perhaps attracted by the prospect of receiving a long-sleeved technical shirt in their packet. Before they got their send off from official starter Larry Lopez, one of the original founders of the race and a city editor at the sponsoring newspaper, a 50-yard Toddlers Race for those six years of age and under saw approximately 35 kids earn finishing ribbons. There were 644 finishers spread over the competitive 5K, 10K and 10 mile distances plus a two mile non-competitive walk and a one mile “Funner to be a Runner” youth race. The competitive courses are fast and mainly flat with one sharp but short decline to Pueblo’s river trail system and a somewhat softer incline into the stadium. From there, runners traverse three-quarters of a loop around the soft, all-weather track before crossing the finish line. Perhaps spurred by the desire to get out of the cold wind and into a warm shower as quickly as possible, several swift times were recorded. The 5K overall winners were Adam Rich, 27, of Colorado Springs in 15:58 and

Pueblo West High School junior Anna Mar-shall, 16, in 20:55. The 10K winners were Steve Cathcart, 43, of Fort Collins in 37:01 and Jen-nifer Collins, 26, of Boulder in 40:11. Heading the 10M were Jim Hallberg, 30, of Lamar in 56:58 and Danielle Korb, 23, of Fort Collins in 1:01:19. The Spring Runoff was the first race in the new three-race Pueblo Toyota Running Series. Other series races are the Spank Blasing 5K/10K Run on April 19 at Colorado State Uni-versity-Pueblo and the Cinco de Mayo 5K/10K race on May 4 at the Colorado State Fairgrounds. Racers will receive points based on finish place in their age division and in the overall field in each race. The top three finishers in each age division will receive gift certificates and addi-tional awards, and participants in all three races will receive a microfiber t-shirt at the final race.

644 Finishers (99 - 10M, 126 - 10K, 260 - 5K, 98 - 2M Walk, 71 - 1M) - Timing by: Southern Colorado Runners - Elevation: Start/Finish = 5,000’ - Weather: Windy with Snow, 20 degrees - Course Records: Unknown

10M Male (Overall): 1. Jim Hallberg, 30, Lamar, CO, 56:58; 2. Branden Rakita, 26, Manitou Springs, CO, 1:00:22; 3. Paul Koch, 39, Colorado Springs, CO, 1:02:48. Female (Overall): 1. Danielle Korb, 23, Fort Collins, CO, 1:01:19; 2. Emily Mortensen, 25, Alamosa, CO, 1:06:13; 3. Shannon Meredith, 37, Colorado Springs, CO, 1:08:54. 10K Male (Overall): 1. Steve Cathcart, 43, Fort Collins, CO, 37:01; 2. Chris McIntyre, 27, Colorado Springs, CO, 38:31; 3. Michael Cernoia, 15, Pueblo West, CO, 38:38. Female (Overall): 1. Jennifer Collins, 26, Boulder, CO, 40:11; 2. Elizabeth Watkins, 25, Colorado Springs, CO, 41:23; 3. Sydney Mondragon, 25, Pueblo, CO, 41:56. 5K Male (Overall): 1. Adam Rich, 27, Colorado Springs, CO, 15:58; 2. Levi Medina, 20, Pueblo, CO, 16:40; 3. Steven Stoot, 17, Colorado Springs, CO, 17:30. Female (Overall): 1. Anna Marshall, 16, Pueblo West, CO, 20:55; 2. Kelly Concho-Hayes, 29, Pueblo, CO, 22:26; 3. Jill Montera, 41, Pueblo West, CO, 22:31.

>> RACE REPORTS <<

Doug Tisdale of Aurora finishedthe 10M in 1:45:37.

Danielle Korb of Fort Collins wins the10M in 1:01:19.

Half Marathon Course Gets Rave

Reviews For Scenery


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>> RACE REPORTS <<

The Better Half MarathonMarch 8, 2008Gateway, CO

by Kevin O’Brien

“The Better Half Marathon” was a fantastic event that is run through the spectacular red rock Dolores River Canyon near the Colorado/Utah border. This event had approximately 100 entrants, so it was a very small scale and low-key affair. The course was generally level with some good hills but, thankfully, no monsters. Because the race was run along a lightly used highway, the road remained open. Temperatures were in the mid-40s at the start with no wind. The first few miles went by so quickly that it was deceiving. Around mile seven, you approach the bigger hills of the race. Jeanne Hennessy of Eagle was the overall winner. She sprinted to a stellar 1:21:08 finish as if she was running a hundred yard dash. It was a completely resounding victory befitting March 8th, “International Women’s Day.” Hennessy ran the race as a part of her training for the Olympic Marathon Trials in Boston in April. The first male to break the tape was less than a minute behind Hennessy. Mike Schoudel of Poncha Springs, California finished in 1:21:55. The race was one of a series of Red Rocks Runs held in Gate-way. Two more races are to come, including the Sky Mesa Pass Trail Marathon in May and the 4th of July Half Marathon in July. 82 Finishers (72 - Half Marathon, 10 - 5M) - Timing by: Gateway Canyons - Weather: Cloudy, 45 degrees - Course Records: New Race

Half Marathon Male (Overall): 1. Mike Schoudel, Poncha Springs, CA, 1:21:55; 2. Nathan Drake, 1:22:35; 3. Marty Wacker, 1:23:35; 4. Heath Hibbard, Montrose, CO, 1:24:31; 5. Kevin O’Brien, Paonia, CA, 1:27:56. Female (Overall): 1. Jeanne Hennessy, Eagle, CO, 1:21:08; 2. Kate Papenberg, USAFA, CO, 1:27:07; 3. Allison Krausen, Edwards, CO, 1:29:40; 3. Judy Flaherty, Colorado Springs, CO, 1:42:15; 5. Jessica Maple, Grand Junction, CO, 1:44:34. 5M Male (Overall): 1. Shaun Belvil, Delta, CO, 33:20; 2. Justin McGraw, Newcastle, CO, 44:34. Female (Overall): 1. Megan Younker, Grand Junction, CO, 39:18; 2. Lisa Kisling, Gunnison, CO, 39:56; 3. Candice Paumen, Grand Junction, CO, 42:48.

Record Crowd at the Runnin’ of the Green


3,368 Timed Finishers - Ipico Chip Timing by: BKB Ltd. - Elevation: Start/Finish = 5,300’ - Weather: Sunny, 40 degrees - Course Records: Brock Tessman, 21:24 (2001); Constantina Dita, 22:00 (2003)

Male (Overall): 1. Payton Batliner, 23, Boulder, CO, 20:51 CR; 2. Nelson Laux, 29, Arvada, CO, 21:09; 3. Patrick Sullivan, 26, 21:29; 4. Joshua Merrick, 26, 21:35; 5. Jordan Jones, 26, Denver, CO, 21:54; 6. Peter Remien, 28, Boulder, CO, 21:56; 7. Peter Vail, 33, Boulder, CO, 22:20; 8. Brice Young, 22, Boulder, CO, 22:25; 9. Oscar Ponce, 30, Denver, CO, 22:29; 10. Peter Mallett, 24, 22:33. Masters (40+): 1. Robert Gilbert, 42, Littleton, CO, 23:36. Grand Masters (50+): 1. Steve Gallegos, 53, 24:36. Seniors (60+): 1. George Grecco, 60, Colorado Springs, CO, 29:29. Female (Overall): 1. Shannon Payne, 22, Colorado Springs, CO, 24:49; 2. Danielle Korb, 23, Fort Collins, CO, 24:54; 3. Amy Dannwolf, 23, 27:00; 4. Lynda Andros, 31, Edwards, CO, 27:19; 5. Sonja Wieck, 28, 27:44; 6. Janet Rooney, 44, Louisville, CO, 27:49; 7. Tanya Santee, 29, Denver, CO, 27:55; 8. Laura Wheatley, 30, 28:13; 9. Karen Voss, 42, Denver, CO, 29:18; 10. Leanne McAllister, 41, Longmont, CO, 29:21. Masters (40+): 1. Janet Rooney, 44, Louisville, CO, 27:49. Grand Masters (50+): 1. Peggy Muhn, 55, Wheat Ridge, CO, 29:59. Seniors (60+): 1. Stephanie Wiecks, 61, Palmer Lake, CO, 31:47.

>> RACE REPORTS <<

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Half and Full Marathon Training Programs begin in mid-June

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UPlatte River Half Marathon

April 5, 2008Littleton to Denver, CO

Under perfect racing conditions, nearly 1,000 runners took part in the sixth an-nual Platte River Half Marathon and Buckhorn Exchange Relay. Starting in downtown Littleton and then running along the Platte River Trail and finishing at the Buckhorn Exchange in Denver, this half marathon is a great early season test for runners preparing for spring marathons. Four of those runners were gearing up for the Women’s Olympic Marathon Trials, held in Boston on April 20. Leading the way for those women was Kara Roy of Fort Collins. Running the race for a fourth time (she has fin-ished first, second, and fourth in the past), Roy posted a winning time of 1:19:47 on the slightly downhill course. Fellow trials qualifiers Heather Hunt and Patty Rogers finished in second and third (1:21:11 and 1:23:00). Katie Blackett, the fourth trials qualifier finished sixth in 1:26:10. In the masters division, Susan Nuzum of Boulder and Ellen Hart of Denver battled for the title. Nuzum edged Hart, 1:24:24 to 1:24:44 for the title. The men’s race was just as exciting as Kristian Agnew and Peter Vail of Boulder set a strong early pace, putting nearly 30 seconds on the field within the first two miles. Unfortu-nately, Vail had to drop out due to injury, leaving

Agnew to battle the pavement by himself. This did not deter Kristian, who powered home in a new course record of 1:08:56, bettering the pre-vious course record by a scant five seconds. Brad Cooper of Littleton was the first male runner over the age of 40, crossing the line in fourth place overall in a time of 1:16:20. In the three person Buckhorn Ex-change Relay, the coed team of Mike Wilmot, Camille Smith and Don Sims (collectively know as the Manic Monkeys) were victorious in 1:29:12.

965 Finishers (800 - Half Marathon, 165 - Relay) - Timing by: Boulder Road Runners - Elevation: Start = 5,450’, Finish = 5,250’ - Weather: Sunny, 40 degrees - Course Records: Jason Delaney, 1:09:01 (2006); Anna Pichrtova, 1:16:02 (2005)

Male (Overall): 1. Kristian Agnew, 35, Boulder, CO, 1:08:56 CR; 2. John Gaudette, 22, Denver, CO, 1:11:41; 3. Mark Saunders, 31, Fort Collins, CO, 1:13:38; 4. Brad Cooper, 41, Littleton, CO, 1:16:20; 5. Tristan Mitchell, 22, Centennial, CO, 1:17:10. Masters (40+): 1. Brad Cooper, 41, Littleton, CO, 1:16:20. Grand Masters (50+): 1. Bob Basse, 53, Denver, CO, 1:30:13. Seniors (60+): 1. John Lonsdale, 60, Fort Collins, CO, 1:35:53. Female (Overall): 1. Kara Roy, 27, Fort Collins, CO, 1:19:47; 2. Heather Hunt, 33, Englewood, CO, 1:21:11; 3. Patty Rogers, 33, Lakewood, CO, 1:23:00; 4. Susan Nuzum, 41, Boulder, CO, 1:24:24; 5. Ellen Hart, 49, Denver, CO, 1:24:44. Masters (40+): 1. Susan Nuzum, 41, Boulder, CO, 1:24:24. Grand Masters (50+): 1. Alyn Park, 57, Denver, CO, 1:41:56. Seniors (60+): 1. Sally Kennett, 65, Salida, CO, 2:05:31.

Trials Hopefuls Compete At Platte Half

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Perfect Day At Horsetooth Half Marathon

Gerard Nalezng and Chelsea Clarkcelebrate at the top of Bingham Hill.

3� coloradorunnermag.com May/June 2008

>> RACE REPORTS <<

Kristian Agnew on his way to a new course record.

Horsetooth Half MarathonApril 13, 2008

Fort Collins, CO

The Horsetooth Half Marathon is argu-ably the hardest road half marathon in the country. The race is run on a point to

point course from Colorado State’s Hughes Sta-dium to the New Belgium Brewery in Old Town Fort Collins. Along the way, runners gain 917’ in elevation and lose 1,154 feet. What makes the course so difficult are the three “hills” along the way. The first hill climbs nearly 500 feet in the first two miles of the race. This hill is known as “Monster Mountain” as the last half mile climbs at an average slope of 9.2%. After dropping a bit, runners encounter “Dam Hill,” a short half mile hill climbing about 500 feet near the five mile marker. After this hill, runners scream down nearly 600 feet in two and a half miles be-fore the final climb on Bingham Hill Road. This hill is actually two hills as there is a slight down-hill for about one quarter mile in the middle. Af-ter this final hill, runners have a nice downhill finish over the last five miles, finishing within steps of what the readers of Colorado Runner voted as the best post race party in 2007. This year, conditions were perfect as the temperatures hovered in the mid-30s with a bright blue Colorado sky above. La Fletcha Hernandez and Andy Ames battled at the front of the pack for most of the race, with Hernan-dez pulling away on Bingham Hill. He finished

in 1:14:17 to Andy’s 1:15:04. What makes his win more impressive was that he also won the HRCA Heritage Run 10K in Highlands Ranch the pervious morning! The female race was a little more ex-citing as Sarah Williamson led over the final hill with Stephanie Seybold giving chase not more than 30 seconds behind. But it was the lo-cal youngster Leora Jordan of Fort Collins who chased down the two leaders over the final five miles, pulling away to a 90 second victory. Runners were treated again to one of the best post race parties in Colorado, equipped with beer from New Belgium, a live band, food, and various venders from around the area.

935 Finishers - Timing by: Morning Star Timing - Elevation: Start = 5,175’, Finish = 4,960’ - Weather: Sunny, 35 degrees - Course Records: Austin Vigil, 1:11:48 (2006); Nikole Johns, 1:25:50 (2006)

Male (Overall): 1. La Flecha Hernandez, 35, 1:14:17; 2. Andy Ames, 45, Boulder, CO, 1:15:04; 3. Aaron Hoover, 26, Boulder, CO, 1:15:41; 4. Steven Folkerts, 35, Fort Collins, CO, 1:16:13; 5. Ryan Kirkpatrick, 24, Fort Collins, CO, 1:17:06. Masters (40+): 1. Andy Ames, 45, Boulder, CO, 1:15:04. Grand Masters (50+): 1. Kevin Jafari, 52, Laramie, WY, 1:25:31. Seniors (60+): 1. Charles Drage, 64, Evergreen, CO, 1:37:56. Female (Overall): 1. Leora Jordan, 23, Fort Collins, CO, 1:33:22; 2. Sarah Williamson, 30, Boulder, CO, 1:34:56; 3. Stephanie Seybold, 38, Evergreen, CO, 1:35:32; Kristin Donald, 26, Brighton, CO, 1:36:01; 5. Christy Coughlin, 43, Wilmette, IL, 1:37:10. Masters (40+): 1. Christy Coughlin, 43, Wilmette, IL, 1:37:10. Grand Masters (50+): 1. Connie Demercurio, 51, Windsor, CO, 1:40:27. Seniors (60+): 1. Cathy Morgan, 61, Fort Collins, CO, 1:58:04.

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JUNE 8, 2008 - CASPER, WYRUN WITH THE HERD

JUNE 28, 2008

The HighestDownhill

Half Marathon in the countryFrom Loveland Ski Area to Georgetown

Hey Slackers!Come join us for the half marathon,

3-person relay**, or 4 mile run.BENEFICIARIESClear Creek-Gilpin Animal Shelter

Youth Empowerment ProgramMount Evans Hospice

COSTHalf Marathon: $35 until 5/1/2008, then

$40 until race day.4M and Half Relay: $30 person

**RELAY PARTICIPANTSThis year, the relay has two options: 1. The relay is open to everyone - just get three people!AND 2. Our histori-cal relay still exists where you must have a physically challenged teammate to complete the second portion of

the half marathon relay!

www.SlackerHalfMarathon.com

Frozen Foot 5KBoulder, CO

February 10, 2008

158 Finishers - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5,430’

Male (Overall): 1. Joseph Manilafasha, 17, Denver, CO, 15:28; 2. Carlos Handler, 25, Boulder, CO, 15:30; 3. Matt Reed, 32, Boulder, CO, 15:33. Masters (40+): 1. Andy Ames, 45, Boulder, CO, 16:18. Grand Masters (50+): 1. John Victoria, 53, Loveland, CO, 17:38. Seniors (60+): 1. Jeff Dumas, 62, Boulder, CO, 21:16. Female (Overall): 1. Anna Pichrtova, 34, Boulder, CO, 17:26; 2. Carrie Zografos-Ponce, 28, Wheatridge, CO, 18:30; 3. Kerrie Wlad, 36, Longmont, CO, 18:52. Masters (40+): 1. Leanne McAllister, 40, Longmont, CO, 20:53. Grand Masters (50+): 1. Judith Litsey, 57, Boulder, CO, 33:04. Seniors (60+): 1. Carol Hughes, 63, Boulder, CO, 49:04.

Red Hot 50K/33KMoab, UT

February 16, 2008

239 Finishers (155 - 50K, 84 - 33K) - Timing by: MAS 50 - Elevation: Start = 4,580’, Finish = 3,950’

50K Male (Overall): 1. Kyle Skaggs, 23, Glenwood, NM, 4:03:02; 2. Tony Krupicka, 24, Colorado Springs, CO, 4:03:03; 3. Justin Ricks, 28, Pueblo West, CO, 4:04:58. Masters (40+): 1. Johannes Rudolph, 42, Boulder, CO, 4:22:28. Grand Masters (50+): 1. John Genet, 50, Colorado Springs, CO, 5:26:58. Seniors (60+): 1. Grizz Randall, 63, Draper, UT, 7:23:40. Female (Overall): 1. Susanna Beck, 39, Eugene, OR, 4:28:21;

2. Anita Ortiz, 43, Eagle, CO, 4:34:30; 3. Darcy Africa, 33, Boulder, CO, 5:02:27. Masters (40+): 1. Anita Ortiz, 43, Eagle, CO, 4:34:30. Grand Masters (50+): 1. Deanna McLaughlin, Salt Lake City, UT, 6:06:36. Seniors (60+): 1. No Finishers. 33K Male (Overall): 1. Ramiro Paris, 34, Boulder, CO, 2:32:40; 2. Karl Jarvis, 29, Provo, UT, 2:39:19; 3. Chris Munroe, 36, Boulder, CO, 2:43:51; 4. Brandon Haddick, 43, Syracuse, UT, 2:53:46; 5. Tom Conner, 52, Salt Lake City, UT, 3:04:23. Female (Overall): 1. Anna Pichrtova, 34, Boulder, CO, 2:37:01; 2. Beck Flowers, 31, Boulder, CO, 2:53:45; 3. Jenna Gruben, 30, Steamboat Springs, CO, 2:55:19; 4. Tassa Saldi, 28, Firestone, CO, 3:26:38; 5. Molly Moyer, 32, Grand Junction, CO, 3:33:28.

President’s Day 5KDenver, CO

February 17, 2008

161 Finishers - Timing by: BKB Ltd. - Elevation: Start/Finish = 5,350’ - Course Records: Payton Batliner, 15:09 (2006); Christine Bolf, 17:10 (2006)

Male (Overall): 1. Peter Remien, 28, Boulder, CO, 16:19; 2. John Gaudette, 22, Denver, CO, 16:51; 3. Eric Collins, 28, Boulder, CO, 17:14. Masters (40+): 1. Tim Jones, 47, Loveland, CO, 17:56. Grand Masters (50+): 1. Robert Kessler, 52, Highlands Ranch, CO, 19:36. Seniors (60+): 1. Dwight Cornwell, 61, Fort Collins, CO, 20:40. Female (Overall): 1. Katie Blackett, 30, Boulder, CO, 18:14; 2. Lauren Young, 28, Superior, CO, 19:11; 3. Tanya Poel, 42, Boulder, CO, 19:15. Masters (40+): 1. Tanya Poel, 42, Boulder, CO, 19:15. Grand Masters (50+): 1. Jan Kiehl, 53, Westminster, CO, 23:47. Seniors (60+): 1. Constance Ahrnsbrak, 68, Lakewood, CO, 26:33.

PPRR Winter Series 10K/20K

Black Forest, COFebruary 23, 2008

364 Finishers (141 - 20K, 223 - 10K) - Timing by: Pikes Peak Road Runners - Elevation: Start/Finish = 7,000’

20K Male (Overall): 1. Logan Wealing, 26, Colorado Springs, CO, 1:16:11; 2. Eric Schliemann, 27, Whaet Ridge, CO, 1:18:43; 3. Daniel Castaneda, 23, Colorado Springs, CO, 1:21:42. Masters (40+): 1. Rick Shoulberg, 46, Manitou Springs, CO, 1:30:05. Grand Masters (50+): 1. Larry DeWitt, 50, Colorado Springs, CO, 1:31:09. Seniors (60+): 1. Bruce Wacker, 61, Colorado Springs, CO, 1:52:31. Female (Overall): 1. Gina Lucnezi, 24, Colorado Springs, CO, 1:27:05; 2. Hannah Green, 16, Colorado Springs, CO, 1:37:10; 3. Ashley Mackey, 18, Colorado Springs, CO, 1:41:35. Masters (40+): 1. Pam Parker, 42, Colorado Springs, CO, 1:46:28. Grand Masters (50+): 1. Sharon Dieter, 53, Colorado Springs, CO, 1:52:49. Seniors (60+): 1. Gregoria Marrero, 60, Colorado Springs, CO, 2:30:53. 10K Male (Overall): 1. Shawn Dubbs, 16, Cripple Creek, CO, 38:01; 2. Chasen Golacke, 17, Colorado Springs, 38:40; 3. Andrew Abdella, 21, Elbert, CO, 39:50. Masters (40+): 1. Tom Selke, 40, Colorado Springs, CO, 40:42. Grand Masters (50+): 1. Woody Noleen, 52, Colorado Springs, CO, 44:29. Seniors (60+): 1. Steve Sager, 60, Colorado Springs, CO, 55:06. Female (Overall): 1. Sheila Geere, 44, Colorado Springs, CO, 42:59; 2. Kaylen Slack, 17, Colorado Springs, CO, 46:56; 3. Jessica Erickson, 30, Colorado Springs, CO, 47:02. Masters (40+): 1. Sheila Geere, 44, Colorado Springs, CO, 42:59. Grand Masters (50+): 1. Jill Miller, 52, Elizabeth, CO, 52:10. Seniors (60+): 1. Julie Foster, 71, Colorado Springs, CO, 1:49:22.

Leap Day 5KFort Collins, CO

February 29, 2008

running


>> RACE RESULTS <<


248 Finishers - Timing by: Morning Star Timing - Elevation: Start/Finish = 5,000’

Male (Overall): 1. Mark Saunders, 31, Fort Collins, CO, 15:38; 2. John Tribbia, 26, Boulder, CO, 15:47; 3. Ricky Trevino, 20, 15:55. Masters (40+): 1. Scott Hartley, 44, 16:39. Grand Masters (50+): 1. Mark Kochevar, 50, Fort Collins, CO, 19:22. Seniors (60+): 1. Ross Westley, 71, Arvada, CO, 23:06. Female (Overall): 1. Catharine Speights, 43, Fort Collins, CO, 19:57; 2. Kerry Byrne, 25, Fort Collins, CO, 20:00; 3. Rikka Labere, 16, Loveland, CO, 20:22. Masters (40+): 1. Diana Hassel, 40, Fort Collins, CO, 21:15. Grand Masters (50+): 1. Libby James, 71, Fort Collins, CO, 23:38. Seniors (60+): 1. Libby James, 71, Fort Collins, CO, 23:38.

Canyonlands Half Marathon/5MMoab, UT

March 8, 2008

3,830 Finishers (2,899 - Half Marathon, 931 - 5K) - ChampionChip Timing by: Moab Half Marathon - Elevation: Start = 4,126’, Finish = 4,050’ - Course Records: Half Marathon = Brendon Rhodes, 1:05:33 (1997), Nadia Prasad, 1:17:31 (2003); 5M = Allen Russell, 24:29 (1990); Janell Burgon, 28:34 (1992)

Half Marathon Male (Overall): 1. Ewen North, 29, Boulder, CO, 1:09:25; 2. David Danley, 27, Mesa, AZ, 1:10:12; 3. Matthew Russell, 24, Boulder, CO, 1:10:36; 4. Ken Pliska, 42, Arvada, CO, 1:10:50; 5. Bradley Christenson, 29, Salt Lake City, UT, 1:12:10; 6. Grant Rotunda, 21, Salt Lake City, UT, 1:12:15; 7. Logan Fielding, 26, Ogden, UT, 1:12:51; 8. Josh Steffen, 27, Salt Lake City, UT, 1:13:17; 9. Gray Augustus, 22, Salt Lake City, UT, 1:13:20; 10. Mike Nielson, 27, Salt Lake Citu, UT, 1:14:02. Masters (40+): 1. Ken Pliska, 42, Arvada, CO, 1:10:50. Grand Masters (50+): 1. Mark Bell, 50, Denver, CO, 1:20:22. Seniors (60+): 1. Mike Berberian, 61, Pocatello, ID, 1:27:40. Female (Overall):

1. Kris Lawson, 28, Parker, CO, 1:23:41; 2. Christina Gingras, 26, Salt Lake City, UT, 1:25:02; 3. Mary Cote, 43, Basalt, CO, 1:25:34; 4. Sara Kadlec, 23, Boulder, CO, 1:26:29; 5. Megan Call, 28, Salt Lake City, UT, 1:26:41; 6. Esther Udall, 24, Salt Lake City, UT, 1:27:08; 7. Jen Hughes, 29, Woodland, TX, 1:28:46; 8. Sarah Krakoff, 43, Boulder, CO, 1:29:16; 9. Johnna French, 37, Laramie, WY, 1:30:50; 10. Karen Franklin, 37, Boulder, CO, 1:31:04. Masters (40+): 1. Mary Cote, 43, Basalt, CO, 1:25:34. Grand Masters (50+): 1. Blondie Vucich, 58, Vail, CO, 1:36:42. Seniors (60+): 1. Sharla Fillmore, 61, Boumtiful, UT, 1:53:56. 5M Male (Overall): 1. Jacob Kirwa, 26, Shiprock, NM, 24:41; 2. Ramero Curley, 20, Shiprock, NM, 26:23; 3. Tony Perez, 19, Shiprock, NM, 26:43; 4. William Rodell, 19, Shiprock, NM, 28:53; 5. Cody Tipler, 20, Shiprock, NM, 28:59. Masters (40+): 1. Gary Stapley, 47, 33:01. Grand Masters (50+): 1. George Greco, 60, Colorado Springs, CO, 34:04. Seniors (60+): 1. George Greco, 60, Colorado Springs, CO, 34:04. Female (Overall): 1. Lisa Paxton, 25, South Jordan, UT, 30:50; 2. Amanda Theobald, 19, Salt Lake City, UT, 33:58; 3. Rachel Dehner, 37, Denver, CO, 34:29; 4. Lisa Rainsberger, 46, Colorado Springs, CO, 34:44; 5. Chrystel Christenson, 35, Salt Lake City, UT, 34:53. Masters (40+): 1. Lisa Rainsberger, 46, Colorado Springs, CO, 34:44. Grand Masters (50+): 1. Colombina Irwin, 57, Farminton, NM, 39:40. Seniors (60+): 1. Sharon Sutton, 61, Flower, MO, 44:53.

A Run Through Time MarathonSalida, CO

March 15, 2008

166 Finishers (81 - Marathon, 85 - Half Marathon) - Timing by: Chaffee County Running Club - Elevation: Start/Finish = 7,000’ - Course Records: Marathon = Mike Selig, 3:09:21 (2007), Keri Nelson, 3:52:54 (2006); Half Marathon = Paul Koch, 1:28:52 (2006); Cailie Bradley, 1:41:21 (2007)

Marathon Male (Overall): 1. Ryan Burch,28, Greeley, CO, 3:49:52; 2. Fritjof Fagerlund, 33, Golden, CO, 4:04:53; 3. Steven Smalzel, 43, Salida, CO, 4:06:54; 4. Tom Sobal, 50, Salida, CO, 4:19:44; 5. Joe Ziegenfuss, 33, Minneapolis, MN, 4:20:50. Female (Overall): 1. Cindy Stonesmith, 44, Louisville, CO, 4:50:56; 2. Shannon Schwab, 30, Silverthorne, CO, 5:00:53; 3. Leslee Hampel, 41, Evergreen, CO, 5:22:05; 4. M Zier, 39, Buena Vista, CO, 5:24:43; 5. Megan Voiles, 23 Fort Collins, CO, 5:36:11. Half Marathon Male (Overall): 1. Kenny Wilcox, 29, Salida, CO, 1:30:06; 2. Ricky Denesik, 48, Telluride, CO, 1:35:54; 3. Sean Teel, 20, Boulder, CO, 1:42:19; 4. Eric Black, 43, Dillon, CO, 1:43:01; 5. Ron Dean, 45, Colorado Springs, CO, 1:45:17. Female (Overall): 1. Nancey Shelden, 43, Silverthorne, CO, 1:52:42; 2. Stacee Johnson, 25, Boulder, CO, 1:57:00; 3. Nancy Dolan, 51, Buena Vista, CO, 1:57:58; 4. Gayle Zorrilla, 36, Golden, CO, 2:00:37; 5. Esme DeLange, 44, Colorado Springs, CO, 2:00:49.

HRCA St. Patrick’s Day 5KHighlands Ranch, CO

March 15, 2008

406 Finishers - Ipico Chip Timing by: BKB Ltd. - Elevation: Start = 5,728’, Finish = 5,711’ - Course Records: Nick Miller, 16:38 (2007); Carrie Messner, 18:00 (2006)

Male (Overall): 1. Russell Slade, 24, 17:35; 2. Kyle Bernhardy, 34, Highlands Ranch, CO, 17:47; 3. Abe Sauer, 37, 18:12. Masters (40+): 1. Jon Turner, 43, 19:57. Grand Masters (50+): 1. Rudy Bellinger, 50, Highlands Ranch, CO, 20:42. Seniors (60+): 1. Charles Engel, 68, Englewood, CO, 29:36. Female (Overall): 1. Cassie Ficken, 24, 19:14; 2. Kristen Kientz, 14, Highlands Ranch, CO, 20:41; 3. Lori Franks, 30, Highlands Ranch, CO, 22:00. Masters (40+): 1. Carolyn Parsons, 47, 22:45. Grand Masters (50+): 1. Carol Georges, 52, 23:26. Seniors (60+): 1. Donna Epperson, 74, 59:43.

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>> RACE RESULTS <<

31st Annual

Wyoming Marathon Races

www.active.comwww.angelfire.com/wy2/marathon

May 25, 2008 - 6:00 AMLaramie, WY

PICK YOUR DISTANCE

Run On Dirt And Gravel Roads In Medicine Bow National Forest

Brent Weigner, 402 W. 31 St., Cheyenne, WY 82001P: 307-635-3316 F: 307-635-5297 E: [email protected]

Rocky Mountain Double Marathon (52.4 miles)Oldest Ultramarathon in the Rocky Mountain Region

Wyoming MarathonMedicine Bow Half Marathon

Vedauwoo 5K

• Aid Stations Every 4 Miles• Pre-Race Pasta Dinner• T-Shirts To All Entrants• Awards To All Finishers• Room Discounts at Little

America, Host Hotel

• $55 non-refundable ultraentry fee prior to race day,

$45 for marathon, $35 for half marathon, and $25 for the 5K

• Ultramarathon Race Directors Run For Free!


>> RACE RESULTS <<

5K On St. Patrick’s DayColorado Springs, CO

March 15, 2008

1,398 Finishers - ChampionChip Timing by: ChampionChip Of The Rockies - Elevation: Start/Finish = 6,020’ - Course Records: Ryan Kirkpatrick, 14:45 (2007); Tera Moody, 17:20 (2007)

Male (Overall): 1. Adam Rich, 27, Colorado Springs, CO, 15:32; 2. Logan Wealing, 26, Colorado Springs, CO, 15:54; 3. Jay Luna, 24, Colorado Springs, CO, 16:01; 4. Adolfo Carrillo, 36, Colorado Springs, CO, 16:53; 5. Jeff Turner, 37, Colorado Springs, CO, 16:58; 6. Jeff Prata, 35, Colorado Springs, CO, 17:29; 7. Andy Rinne, 32, Colorado Springs, CO, 17:37; 8, John Goodloe, 46, Colorado Springs, CO, 17:38; 9. Paul Koch, 40, Colorado Springs, CO, 17:40; 10. Sean O’Day, 32, Manitou Springs, CO, 17:49. Masters (40+): 1. John Goodloe, 46, Colorado Springs, CO, 17:38. Grand Masters (50+): 1. Chuck Smead, 56, Mosca, CO, 18:13. Seniors (60+): 1. George Greco, 60, Colorado Springs, CO, 21:02. Female (Overall): 1. Danielle Castaneda, 23, Colorado Springs, CO, 16:19 CR; 2. Alisha Williams, 26, Colorado Springs, CO, 17:43; 3. Amanda Occhi, 30, Manitou Springs, CO, 18:03; 4. Ashley Birger, 24, Colorado Springs, CO, 18:13; 5. Michelle Kelly, 30, Colorado Springs, CO, 18:40; 6. Eva Hagan, 40, Colorado Springs, CO, 19:19; 7. Shannon Meredith, 37, Colorado Springs, CO, 19:25; 8. Alexandra Kyranakis, 20, Colorado Springs, CO, 19:41; 9. Jenna Dorsey-Spitz, 23, Colorado Springs, CO, 19:45; 10. Elizabeth Watkins, 25, Colorado Springs, CO, 20:01. Masters (40+): 1. Eva Hagan, 40, Colorado Springs, CO, 19:19. Grand Masters (50+): 1. Eileen Wilfong, 50, Colorado Springs, CO, 23:55. Seniors (60+): 1. Karen Karl, 62, Colorado Springs, CO, 27:31.

Sharin’ O’ The Green 5KFort Collins, CO

March 15, 2008

873 Finishers - Timing by: RunLimited - Elevation: Start/Finish = 5,000’

Male (Overall): 1. Mark Saunders, 16:20; 2. Craig Greensli, 16:23; 3. Florian Hild, 16:28; 4. Steven Folkerts, 16:36; 5. Zach Minard, 17:00. Masters (40+): 1. Doug Bell, 17:00. Grand Masters (50+): 1. Doug Bell, 17:00. Seniors (60+): 1. Stephen Berger, 21:09. Female (Overall): 1. Nikole Johns, 18:48; 2. Kara Ford, 18:54; 3. Leora Jordan, 19:16; 4. Emily Steele, 20:05; 5. Amy Lichon, 20:18. Masters (40+): 1. Amy Lichon, 20:18. Grand Masters (50+): 1. Cynthia Flora, 22:45. Seniors (60+): 1. Libby James, 24:36.

Running For Rachel 5KColorado Springs, CO

March 29, 2008

134 Finishers - Timing by: Summit Race Management LLC

Male (Overall): 1. Andy Rinne, 32, Colorado Springs, CO, 17:32; 2. John Rotzien, 23, 17:40; 3. Gerald Romero, 36, Colorado Springs, CO, 17:50. Masters (40+): 1. Woody Noleen, 52, Colorado Springs, CO, 19:39. Grand Masters (50+): 1. Woody Noleen, 52, Colorado Springs, CO, 19:39. Seniors (60+): 1. Carol Auwarter, 62, 28:07. Female (Overall): 1. Cassandra Hardy, 12, 22:20; 2. Antonia Sancher, 26, 22:56; 3. Anna Trinidad, 23, Colorado Springs, CO, 24:44. Masters (40+): 1. Gretchen Graham, 53, Manitou Springs, CO, 28:12. Grand Masters (50+): 1. Gretchen Graham, 53, Manitou Springs, CO, 28:12. Seniors (60+): 1. Martina Ritchie, 68, Colorado Springs, CO, 32:58.

Eisenhower Marathon RacesAbilene, KS

April 5, 2008

396 Finishers (153 - Marathon, 140 - Half Marathon, 43 - 10K, 60 - 5K) - Timing by: Ozarc Racing Systems

Marathon Male (Overall): 1. Gannon White, 32, Greeley, CO, 2:39:23; 2. Keith Long, 50, Sedan, KS, 2:59:43; 3. Anthony Surage, 48, Manitou Springs, CO, 3:01:03. Masters (40+): 1. Keith Long, 50, Sedan, KS, 2:59:43. Grand Masters (50+): 1. Keith Long, 50, Sedan, KS, 2:59:43. Seniors (60+): 1. Glenden Riddle, 60, Albuquerque, NM, 3:41:05. Female (Overall): 1. Debbie Cropper, 46, Anchorage, AK, 3:11:11; 2. Nicole Callan, 24, Omaha, NE, 3:16:07; 3. Stacey Griffith, 39, Rutherfordton, NC, 3:23:03. Masters (40+): 1. Debbie Cropper, 46, Anchorage, AK, 3:11:11. Grand Masters (50+): 1. Marie Hampton, 54, Wichita, KS, 4:06:07. Seniors (60+): 1. No Finishers. Half Marathon Male (Overall): 1. Danny McClenahan, 26, Lincoln, NE, 1:16:04; 2. John Anders, 43, Belle Plaine, KS, 1:25:57; 3. David Nelson, 38, Holdrege, NE, 1:27:35. Masters (40+): 1. John Anders, 43, Belle Plaine, KS, 1:25:57. Grand Masters (50+): 1. Michael White, 53, Salina, KS, 1:29:19. Seniors (60+): 1. Russell Hopp, 60, Omaha, NE, 1:52:54. Female (Overall): 1. Julie Thornton, 25, Manhattan, KS, 1:25:18; 2. Jackie Miller, 21, El Dorado, KS, 1:27:31; 3. Tonya Janzen, 29, Omaha, NE, 1:27:53. Masters (40+): 1. Amy Regnier, 45, Colorado Springs, CO, 1:28:45. Grand Masters (50+): 1. Joanne Hughes, 54, Kansas City, MO, 1:53:08. Seniors (60+): 1. Jean Hendricks, 60, Abilene, KS, 2:39:29. 10K Male (Overall): 1. Herb Wiebe, 29, Hillsboro, KS, 42:07; 2. Kelly Woolverton, 33, Springfield, MO, 44:38; 3. Grant Bannister, 37, Manhattan, KS, 45:35. Female (Overall): 1. Marcia Becker, 44, Littleton, CO, 49:07; 2. Amy Grace, 20, Salina, KS, 49:58; 3. Amy Gronigan, 32, Bartlesville, OK, 50:43. 5K Male (Overall): 1. Michael Riley, 42, Hiawatha, KS, 21:22; 2. Patrick Gaddis, 40, Junction City, KS, 21:37; 3. David Zlab, 58, Tescott, KS, 23:28; 4. Allen Angst, 53, Abilene, KS, 23:39; 5. Ray Bowser,

www.go-dmt.org970-247-1400

14 Mile Trail Run(elevations ranging from 9,600 to 12,200 feet)

Saturday, July 26, 2008Durango, CO

Northside Stride 5K/10KRun, Walk, Kid’s Fun Run

June 28, 2008 - 9:00 AMSloan’s Lake, Denver, CO

All proceeds benefit the Marcia Mounsy Foundationhelping children of northwest Denver

720-937-0633www.PlannedPethoodPosse.org

Register online at Active.com

2008 Colorado Runner Racing SeriesSponsored by the Avery Brewing Company, Boulder Running Company, and Colorado Runner

The Colorado Runner Racing Series is a scored series of races

throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will win $300 and be featured in Colorado Runner

magazine. Second and third place runners in each division will receive awards from the Boulder Running

Company.

Criteria used in determining Racing Series races

(in this order):1. Location - 2. Race organization - 3. Race

distance - 4. Date of the race - 5. Quality of the field - 6. Size of the race

2008 Racing Series Schedule Date Name Distance Location

January 12 Oatmeal Festival 5K LafayetteFebruary 17 President’s Day 5K 5K DenverMarch 15 Sharin’ O’ The Green 5K Fort CollinsApril 19 Greenland Trail Races 8M GreenlandMay 4 Colorado Half Marathon 13.1M Fort CollinsMay 17 Cottonwood Classic 5K ThorntonJune 8 Garden of the Gods 10M 10M Manitou SpringsJune 28 Slacker Half Marathon 13.1M GeorgetownJuly 4 Scar Top Mountain Run 12K Coal Creek CanyonJuly 26 Grand Prix Classic 10K Colorado SpringsAugust 3 Evergreen Town Race 10K EvergreenAugust 16 Peach Festival 5M PalisadeSeptember 1 Park to Park 10M DenverSeptember 14 Lead King Loop 25K MarbleOctober 25 Eerie Erie 5K ErieNovember 9 Panicking Poultry 5K Boulder

RacingSeries

Scoring

More Age Divisions In 2008!

In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 39 and under. The masters division is for runners 40-49. The 50-54 division is for runners ages 50-54. The 55-59 division is for runners 55-59. The 60-64 division is for runners ages 60-64. And, the seniors division is for runners 65 and over. Runners may participate in as many races as they choose, but must compete in four races to be eligible for awards. For races with multiple starts, finish time will be used to calculate points. If a race has scoring trouble, it may be removed from the series. For races with multiple events, only the event listed will be scored. Your division is based on the first race of the year that you score in.

Scoring System Place 1 2 3 4 5 6 7 8 9 10

All Divisions 100 90 80 70 60 50 40 30 20 10

PRIZE MONEY!$3,600 Total Prize

Purse donated by Avery Brewing Company

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May 17, 2008

Thornton, CO

June 8, 2008

Manitou Springs, CO

June 28, 2008

Georgetown, CO

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>> RACE RESULTS <<

33, Clifton, KS, 24:22. Female (Overall): 1. Sarah West, 31, Abilene, KS, 23:38; 2. Liz Peyser, 37, Wichita, KS, 25:12; 3. Cindy Zumbrunn, 42, Abilene, KS, 26:05; 4. Kelly Priest, 29, Manhattan, KS, 26:23; 5. Shannon Demel, 28, Hays, KS, 26:35.

Colorado Parkinson’s Awareness 5KColorado Springs, CO

April 6, 2008

250 Finishers - iming by: Pikes Peak Road Runners - Elevation: Start/Finish = 6,000’

Male (Overall): 1. Brad Chronister, 21, USAFA, CO, 15:59; 2. Jesse Mortensen, 22, USAFA, CO, 16:14; 3. Joseph Robinson, 21, USAFA, CO, 16:34. Masters (40+): 1. Tom Cole, 51, Golden, CO, 20:17. Grand Masters (50+): 1. Tom Cole, 51, Golden, CO, 20:17. Seniors (60+): 1. Bob Gassen, 61, Canon City, CO, 23:05. Female (Overall): 1. Adrian Chouinard, 24, Colorado Springs, CO, 18:20; 2. Molly McDaniel, 24, Colorado Springs, CO, 20:23; 3. Heather Bates, 13, Colorado Springs, CO, 20:41. Masters (40+): 1. Hillary Becker, 47, Colorado Springs, CO, 21:19. Grand Masters (50+): 1. Eileen Wilfong, 50, Colorado Springs, CO, 22:28. Seniors (60+): 1. Mary Miesler, 65, Penrose, CO, 43:32.

Chilly Cheeks Winter DuathlonDenver, CO

February 16, 2008

193 Finishers - AMB Chip Timing by: Racing Underground - Elevation: Start/Finish = 5,350’

Male (Overall): 1. Tony Tousley, 35, Golden, CO, 51:50; 2. Kyle Peter, 23, Boulder, CO, 52:21; 3. Richard Paradis, 42, Denver, CO, 53:50. Masters (40+): 1. Richard Paradis, 42, Denver, CO, 53:50. Grand Masters (50+): 1. Galen Classen, 54, Denver, CO, 1:03:52. Seniors (60+): 1. Carl Mowery, 66, Fort Collins, CO, 1:19:34. Female (Overall): 1. Amy Kay Smith, 31, Aurora, CO, 1:00:01; 2. Jacqueline Mariash, 27, Superior, CO, 1:00:09; 3. Amy Dannwolf, 23, Lakewood, CO, 1:00:51. Masters (40+): 1. Robbin Waters, 50, Aurora, CO, 1:05:40. Grand Masters (50+): 1. Robbin Waters, 50,

Aurora, CO, 1:05:40. Seniors (60+): 1. No Finishers.multi-sport

For More Results & Racing Series Standings:

Check our website atcoloradorunnermag.com

Bernie Boettcher of Silt, CO wins the Widowmaker 11M Trail Runin Grand Junction.

The best place for Race Photos!www.RunningMemories.com

Not all race information may be correct. Some races will change dates or start times. Please confirm all information before traveling to an event.

running/walking

05/03 Blossom Day 5K; 8:00 AM; Canon City, CO; ccblossomfestival.com; 719-269-8790; $$

05/03 Bob Turner Classic; 5K; 8:00 AM; Turner Middle School, Berthoud, CO; 970-613-7455

05/03Cinco-Cinco 5K; 8:30 AM; CSU Oval, Fort Collins, CO; cincocinco.colostate.edu; 970-491-4743; $$

05/03Collegiate Peaks Trail Run; 50M, 25M; 6:30 AM; Community Center, Buena Vista, CO; collegiatepeakstrailrun.org; 719-395-2472

05/03Fisher DeBerry Foundation 5K; 8:30 AM; America the Beautiful Park, Colorado Springs, CO; affinityusa.com; 877-352-6224

05/03Good Samaritan 5K; 8:00 AM; Douglas County Fairgrounds, Castle Rock, CO; svdpcr.org; 303-868-5746;

05/03HRCA Cinco de Mayo 5K; 8:30 AM; Southridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;

05/03KBCO Kinetics Race Around the Rez; 5K; 9:00 AM; Boulder Reservoir, Boulder, CO; boulderroadrunners.org; 303-444-5600;

05/03 Miles for Miracles; 5K; 8:00 AM; Invesco Field, Denver, CO; bkbltd.com; 303-694-2202;

KEY $$08

Chip Timed EventsUSATF Certified CoursePrize Money Offered2008 Colorado Runner Racing Series EventRace Photography by Running Memories

05/03 Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org

05/03Shiprock Marathon; 26.2M, 13.1M, 10K Walk;; 7:00 AM; Shiprock, NM; shiprockmarathon.com; 505-368-6302;

05/03Spirit Challenge; 10K, 5K; 10:00 AM; Steamboat Springs Middle School, Steamboat Springs, CO; runningseries.com; 970-871-3460

05/03Take 5 in the Garden of the Gods; 5M, 5K; 8:00 AM; Garden of the Gods Park, Colorado Springs, CO; csgrandprix.com; 719-635-8803;

05/03 Women’s River Trail 5K; 9:00 AM; Pepsi Plant, Grand Junction, CO; mmstriders.org; 970-257-9267

05/04Cinco de Mayo Run; 10K, 5K; 9:30 AM; Colorado State Fair Grounds, Pueblo, CO; socorunners.org; 719-549-7659; $$

05/04Colorado Marathon; 26.2M, 13.1M, 10K, 5K; 6:15 AM; Old Town, Fort Collins, CO; thecoloradomarathon.com; 970-227-7384; $$ 08

05/04Crazy Leg’s Trail Run; 10K; 7:00 AM; Devil’s Backbone Trail Head, Loveland, CO; crazylegs10k.info; 970-214-4203

05/04 Fairmont 5000; 5K, 1K; 9:00 AM; Fairmont Park, Golden, CO; [email protected]; 303-215-9116

05/04 Iron Girl; 5K; 8:00 AM; Veteran’s Park, Denver, CO; IronGirl.com; 727-942-4767;

05/04 NIKETOWN 5K For Kids; 8:00 AM; NIKETOWN, Denver, CO; niketown5k.com; 303-623-6453;

05/04 RMRR Trophy Series Race; 8:00 AM; Stapleton Central Park, Denver, CO; rmrr.org; 303-871-8366

05/10Alex Hoag Run for Sunshine; 5K, 1M; 8:00 AM; Security Service Stadium, Colorado Springs, CO; alexhoagrun.org; 719-660-1346; $$

05/10Balarat Trail Run; 6M, 2M; 10:00 AM; Jamestown, CO; [email protected]; 720-424-2940

05/10 CMRA Memorial Run 5K; 4:00 PM; Writer’s Vista Park, Littleton, CO; comastersrun.org

05/10Columbine High School Run For Remembrance; 5K; 8:00 AM; Columbine High School, Littleton, CO; sc.jeffco.k12.co.us; 303-982-4471

05/10 Dandelion Dash; 5K; 8:30 AM; Sopris Park, Carbondale, CO; rffrc.com; 970-384-5694

05/10 Flat Out 5K; 8:00 AM; Flatiron Crossing Mall, Broomfield, CO; bolderboulder.com; 303-444-7223

05/10Highline Canal Run; 10K, 5K; 8:00 AM; DeKoevend Park, Centennial, CO; ssprd.org; 303-798-7515; $$

05/10 Mamma Mia 5K; 8:00 AM; City Park, Denver, CO; bkbltd.com; 303-694-2202;

05/10Parent Pathways 5K; 5K, 2K; 8:30 AM; Cheesman Park, Denver, CO; parentpathways.com; 303-321-6363 x208;

05/10Rockin’ Ridge Run; 5K, 1M; 8:00 AM; Northridge Elementary, Highlands Ranch, CO; www1.dcsdk12.org; 303-387-6590

05/10 Run, Walk & Waddle; 5K; 9:00 AM; Sloan’s Lake, Denver, CO; runwalkandwaddle.com; 303-516-0882

05/11Colorado Rockies Home Run; 5K; 8:00 AM; Coors Field, Denver, CO; colorado.rockies.mlb.com; 303-430-2817;

05/11Mother’s Day Mile; 1:00 PM; Glenwood Medical Associates, Glenwood Springs, CO; glenwoodraces.com; 970-945-2632

05/11Mother’s Day Telegraph Trail Run; 10K, 5K, 1M; 10:00 AM; Horse Gulch Trailhead, Durango, CO; durangogov.org; 970-375-7313

05/11Mother’s Day Title 9K; 9:00 AM; Boulder Reservoir, Boulder, CO; titlenine.com; 800-342-4448

05/11Spring Fling 5K; 8:00 AM; Redstone Park, Highlands Ranch, CO; bkbltd.com; 303-694-2202;


>> EVENT GUIDE <<

www.footoftherockies.com

Sunday, Sept. 21, 2008

Seventh Annual

Half MarathonersReceive Finisher

Medals

Cash AwardsFor Breaking

Course Records

05/11Yappy Dog; 8.6M; 8:00 AM; Mesa Elementary School, Pueblo, CO; socorunners.org; 719-543-6982

05/15 Uni-Hill 2K; 6:00 PM; Boulder, CO; 5430sports.com; 303-442-0041; $$

05/17 Black Canyon Ascent; 6M; 8:00 AM; Montrose, CO; sjmr.org; 970-252-0230

05/17 Cottonwood Classic; 5K; 8:00 AM; Thornton, CO; bkbltd.com; 303-694-2202; 08

05/17Coyote Creek Trail Run; 8M; 8:00 AM; Ceriani Park, Kemmling, CO; runkremmling.com; 970-724-3472

05/17 Federal Cup; 5K; 8:15 AM; Federal Center, Lakewood, CO; fedcup5k.com; 303-844-3677

05/17 Fire Hydrant 5K; 5K, 3K; 8:30 AM; Edora Park, Fort Collins, CO; larimerhumane.org; 970-226-3647

05/17Gleneagle Spirit 5K; 8:30 AM; Antelope Trails Elementary School, Colorado Springs, CO; [email protected]; 719-492-3974

05/17 Gift of Life and Breath 5K; 9:00 AM; Cherry Creek State Park, Aurora, CO; thegiftoflifeandbreath.com

05/17Sky Mesa Pass Trail Marathon; 26.2M; 8:00 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458

05/17 Spiral Drive Run; 4M; 9:00 AM; Riverside Park, Salida, CO; salidarec.com/ccrc; 719-530-0223

05/17Ute Pass Elementary Run; 5K, 1M; 9:00 AM; Chipita Park Elementary, Chipita Park, CO; [email protected]; 719-684-9821

05/18 AAO Corporate Run; 5K; 8:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2202

05/18AirLife Memorial; 10K, 5K; 8:00 AM; Hudson Gardens, Littleton, CO; bkbltd.com; 303-694-2202;

05/18Colorado Colfax Marathon; 26.2M, 26.2M Relay, 13.1M; 6:00 AM; City Park, Denver, CO; coloradocolfaxmarathon.org; 303-435-7683;

$$

05/18 Couples Relay; 5K-4M; 8:30 AM; City Park, Fort Collins, CO; couplesrelay.com; 303-800-5353

05/18Dolphin Dash; 5K, 1M; 9:00 AM; Meade Park, Cherry Hills Village, CO; chvedadsclub.org; 303-806-9018

05/18Miles For Smiles; 5K; 9:00 AM; Commons Park, Broomfield, CO; twoangelsfoundation.org; 720-940-6078

05/18The World’s Toughest 10K; 7:00 AM; Albuquerque, NM; newmexicomarathon.org; 505-489-9484;

05/25 Narrow Gauge 10M; 10M, 5K; 8:00 AM; Durango, CO; go-dmt.org; 970-382-2549;

05/25Wyoming Marathon Races: 52.4M, 26.2M, 13.1M, 5K; 6:00 AM; Lincoln Monument Rest Area, Laramie, WY; angelfire.com/wy2/marathon; 307-635-3316;

05/26Bolder Boulder; 10K; 7:00 AM; Folsom Field, Boulder, CO; bolderboulder.com; 303-444-7223;

$$

05/28Fountain Creek Migration; 5K, 1M; 6:00 PM; Fountain Creek Nature Center, Fountain, CO; adm.elpasoco.com; 719-520-6745

05/30Law Day 5K; 10K, 5K, 1M; 6:30 PM; Monument Valley Park, Colorado Springs, CO; [email protected]; 719-964-0645

05/31 Girls On The Run 5K; 9:00 AM; City Park, Denver, CO; bkbltd.com; 303-694-2202;

05/31 Hope Lives Pink Boa; 5K; 8:00 AM; Runners Roost, Ft. Collins, CO; hopelives.org; 970-225-6200

05/31 Run For Rio; 5K; 8:00 AM; Rye, CO; socorunners.org; 719-947-3682

05/31 TriY 5K; 5:00 PM; Santa Fe Trail, Colorado Springs, CO; pprrun.org; 719-481-8728

06/01 Leaves Of Hope 5K; 10:00 AM; Wheat Ridge, CO; bkbltd.com; 303-467-4800

06/01 Mile High Mile; 8:00 AM; State Capitol, Denver, CO; milehighmile.com; 303-358-6696;

06/01RMRR Trophy Series Race; 2.4M; 8:00 AM; Stone House Park, Lakewood, CO; rmrr.org; 303-871-8366

06/01Steamboat Marathon; 26.2M, 13.1M, 10K; 7:30 AM; Steamboat Springs, CO; steamboatmarathon.com; 970-879-0882; $$

06/07Dolores Rotary Fun Run; 5K, 2M; 8:00 AM; Joe Rowell Park, Dolores, CO; doloresrotary.com; 970-882-4936; $$

06/07 Fish Hatchery 5K; 9:00 AM; National Fish Hatchery, Leadville, CO; active.com; 719-486-0189

06/07 Hayden Cog Run; 8.4M, 10K, 5K; 10:00 AM; Hayden, CO; runningseries.com; 970-276-3741


06/07 Pilot Hill 25K; 7:30 AM; Laramie, WY; highplainsharriers.org; 307-742-3899

06/07 Rider Ramble; 5K, 1M; 8:00 AM; Roosevelt High School, Johnstown, CO; 970-587-4006

06/07Run, Rock & Roll: 5K, 3K; 8:30 AM; Penitente Canyon, Del Notre, CO; delnortechamber.org; 719-657-2845

06/07Run the Rockies Half Marathon; 13.1M, 10K; 8:30 AM; Frisco, CO; emgcolorado.com; 303-635-2815;

06/07Sunrise Stampede; 10K, 2M; 8:30 AM; High School, Longmont, CO; sunrisestampede.com; 303-449-2828; $$

06/07 Teva X-1 Trail Run; 5K; 9:00 AM; Vail, CO; tevamountaingames.com; 970-926-4799 x12

06/08Casper Marathon; 26.2M, 26.2M Relay, 13.1M; 6:30 AM; Holiday Inn on the River, Casper, WY; runwyoming.com; 307-577-4974; $$

06/08Deadwood Mickelson Trail Marathon; 26.2M, 13.1M, 5K, 1K; 7:00 AM; Deadwood, SD; DeadwoodMickelsonTrailMarathon.com; 605-642-2382;


>> EVENT GUIDE <<

>> EVENT GUIDE <<

BKBL I M I T E D

Road Races ~ Multi-SportEvent Management and Timing Services

2008 Events Calendar and Information:

www.bkbltd.comUpcoming Events:

Kipture Primary School Foundation andSteve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM

May 3HRCA Cinco De Mayo 5K, Highlands Ranch

Miles For Miracles 5K, DenverMay 4

Iron Girl 5K, DenverColorado Marathon Races, Ft. Collins

May 10Parent Pathways 5K, Denver

Mamma Mia 5K, DenverMay 11

Spring Fling 5K, Highlands RanchMay 17

Cottonwood Classic 5K, ThorntonMay 18

Colorado Colfax Marathon Races, DenverAAO Corporate Run, Denver

Airlife Memorial 10K/5K, LittletonMay 31

Girls On The Run 5K, DenverJune 1

Mile High Mile, DenverLeaves Of Hope 5K, Wheat Ridge

June 7HRCA Tune Up Sprint Tri, Highlands Ranch

June 15Stadium Stampede 5K, Denver

July 4Freedom Run 5K, Evergreen

Boogie’s Diner Buddy Run 5M, AspenHRCA Independence Day 5K, Highlands Ranch

July 19HRCA Tri-N-July Sprint Tri, Highlands Ranch

July 24Deseret Morning News Marathon, SLC

July 26Mentor’s Walk, Denver


06/08Garden of the Gods 10M; 7:00 AM; Memorial Park, Manitou Springs, CO; gardentenmile.com; 719-473-2625; $$ 08

06/08Horsetooth Trail Half Marathon: 13.1M, 8M; 7:30 AM; Horsetooth Mountain Park, Fort Collins, CO; runnersroostftcollins.com; 970-224-9114

06/08Rocky Mountain Half Marathon; 13.1M, Women’s 8K; 7:30 AM; Riverfront Park, Denver, CO; rockymountainhalf.com; 888-RUN-5280;

06/08Taos Marathon; 26.2M, 26.2M Relay, 13.1M, 5K; 5:00 AM; Kit Carson Park, Taos, NM; traveltaos.com; 575-758-2709

06/08 Teva Spring Runoff; 10K; 9:00 AM; Vail, CO; tevamountaingames.com; 970-926-4799 x10; $$

06/08Turquoise Lake Half Marathon; 13.1M; 9:00 AM; National Fish Hatchery, Leadville, CO; active.com; 719-486-5317

06/11Summit Trail Running Series I; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734

06/12 Tenderfoot Hill Climb; 2M; 6:00 PM; Salida, CO; fibark.net; 719-530-8685

06/14CMRA South Valley 10K; 8:00 AM; South Valley Park, Littleton, CO; comastersrun.org; 303-868-7248

06/14 FibArk Trail Races; 10K, 5K; 8:00 AM; Salida, CO; fibark.net; 719-530-8685

06/14Greenwood Village Goosechase; 10K, 5K; 7:45 AM; William McKinley Carson Park, Greenwood Village, CO; goosechase.org; 303-290-9922

06/14Joe Colton’s Off Road Adventure; 15M, 10M, 10K, 5K, 1M; 9:00 AM; Tolland Road, Rollinsville, CO; joecoltonadventure.org; 303-258-7113

06/14LaSportiva Trail Race Trifecta; 13.1M, 5M, 4M; 9:00 AM; Snowmass Village, CO; runtherockies.com; 970-333-1159; $$

06/14Mt. Falcon Trail Race; 8M; 8:00 AM; Mt. Falcon Park, Morrison, CO; evergreenrecreation.com; 303-674-6441

06/14NRO Repertory Run; 5K, 2K; 8:00 AM; Riverwalk Center, Breckenridge, CO; nromusic.com; 970-453-5825

06/14Panoramic at Bear Creek; 4M, 2M, 1M; 7:30 AM; Bear Creek Park East, Colorado Springs, CO; pprrun.org; 719-635-3303

06/15Cart to Cart Trail Run; 17M, 8M; 8:00 AM; Camp 4 Coffee, Crested Butte, CO; cbmountainrunners.org; 970-349-5326

06/15Desert R.A.T.S.; 148M Stage Race ; 7:00 PM; Kokopelli Trail, Grand Junction, CO; geminiadventures.com; 303-249-1112

06/15Estes Park Marathon; 26.2M, 13.1M, 10K, 5K; 7:00 AM; Estes Park High School, Estes Park, CO; epmarathon.org; 970-586-4908;

06/15 Father’s Day 5K; 8:00 PM; Fort Collins, CO; fcgov.com; 970-221-6358

06/15 Hill Run-Off; 1M; 6:00 PM; Boulder, CO; americasmileraceseries.com; 303-443-1297; $$

06/15Stadium Stampede; 5K, 1K; 8:00 AM; INVESCO Field, Denver, CO; stadiumstampede.org; 303-837-7043; $$

06/18Summer Solstice Race; 5K; 6:30 PM; City Park, Denver, CO; [email protected]; 303-430-2817;

06/18Summit Trail Running Series II; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734

06/19 Big Horn Trail Runs; 100M, 50M, 50K, 30K; 5:00 AM; Dayton, WY; bighorntrailrun.com

06/21 Belmont Butt Buster; 5M; 7:30 AM; Nature Center, Pueblo, CO; socorunners.org; 719-544-1029

06/21Buffalo Creek Scramble; 5M; 10:00 AM; Wellington Lake, Buffalo Creek, CO; [email protected]; 303-932-1121;

06/21Desert R.A.T.S. Trail Marathon; 26.2M; 7:00 AM; Slickrock parking lot, Moab, UT; geminiadventures.com; 303-652-9949

06/21Kremmling Classic Trail Run; 10M, 5M, 3M; 7:00 AM; Town Square Park, Kemmling, CO; runkremmling.com; 970-724-3472

06/21Mt. Evans Ascent; 14.5M; 8:00 AM; Echo Lake, Idaho Springs, CO; racingunderground.com; 303-642-7917; $$

06/21 Sailin’ Shoes; 10K, 5K; 7:00 AM; Colorado Springs, CO; pprrun.org; 719-685-9513

06/21 San Juan Solstice 50M; 5:00 AM; Lake City, CO; lakecity50.com; 970-944-2269

06/21Steamworks Half Marathon; 13.1M; 8:00 AM; Bakers Bridge, Durango, CO; go-dmt.org; 970-247-2286;

06/21 Summer Solstice Twilight Trail Run; 10K; 7:00 PM; Vail, CO; vailrec.com; 970-479-2280

06/22Strawberry Shortcut; 10K, 5K, 1M; 7:00 AM; Centennial Park, Glenwood Springs, CO; strawberryshortcutrace.com; 970-945-7760; $$

06/26 West End 3K; 6:00 PM; West Pearl St, Boulder, CO; 5430sports.com; 303-442-0041; $$

06/28 24 Hours of Laramie; 8:00 AM; Laramie, WY; geminiadventures.com; 303-652-9949

06/28 Laramie 100; 100M; 8:00 AM; Laramie, WY; geminiadventures.com; 303-652-9949

06/28Healthy Heart, Mind, & Soul Run; 10K, 5K, 1M; 7:00 AM; Santa Clara Pueblo, NM; [email protected]; 505-735-7326 x205;

06/28Northside Stride; 10K, 5K; 9:00 AM; Sloan’s Lake, Denver, CO; heartofnorthdenverrunningclub.com; 303-937-5082;

06/28Slacker Half Marathon; 13.1M, 4M; 8:00 AM; Georgetown, CO; slackerhalfmarathon.com; 303-679-2312; 08

06/28 Veteran’s Home Run; 5K, 3K; 7:00 AM; Falcon Stadium, USAFA, CO; pprrun.org; 719-636-2696

06/28 Women’s Distance Festival; 5K; 7:30 AM; City Park, Pueblo, CO; socorunners.org; 719-676-7343

>> EVENT GUIDE <<

06/29 Couples Relay; 5K-4M; 8:30 AM; Washington Park, Denver, CO; couplesrelay.com; 303-800-5353

06/29 River Run; 5K; 8:00 AM; Visitor Center, Lyons, CO; lyons-colorado.com; 303-823-8250; $$

06/29Race for the Mountains; 10M, 5K; 9:00 AM; Oasis 9600, Breckenridge, CO; mountain2mountain.com; 970-376-0754

06/29USATF National Trail Running Championships; 10K; 9:00 AM; Steamboat Ski Area, Steamboat Springs, CO; runningseries.com; 970-875-2329; $$

07/04Blue Ribbon Trail Race; 10K; 7:30 AM; Memorial Park, Silverton, CO; ebussilvertonws.ebusbuilder.com; 970-387-5654

07/04Boogie’s Diner Buddy Run; 5M; 8:00 AM; Boogie’s Diner, Aspen, CO; bkbltd.com; 303-694-2202;

07/04 Firecracker 5K; 8:15 AM; Leadville, CO; active.com; 719-486-5317

07/04 FireKracker 5K; 8:00 AM; City Park, Fort Collins, CO; fortcollinsrunningclub.org; 970-493-5220;

07/04 Freedom Run; 5K; 8:00 AM; Evergreen, CO; bkbltd.com; 303-694-2202;

07/04 Gothic to Crested Butte 1/3 Marathon; 8.3M; 8:00 AM; Gothic, CO; rmbl.org; 970-349-7231

07/04HRCA Independence Day 5K; 8:30 AM; Town Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;

07/04 Independence 10K; 8:30 AM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734

07/04 Liberty Run; 4M; 8:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2202;

07/04Palmer Lake 4th of July 4M; 7:30 AM; Palmer Lake Regional Park, Palmer Lake, CO; july4funrun.com; 719-481-1747

07/04Scar Top Mountain Run; 12K; 8:00 AM; Coal Creek Community Center, Coal Creek Canyon, CO; racingunderground.com; 303-642-7917; 08

07/04Spruce Canyon 5K; 8:00 AM; Coal Creek Community Center, Coal Creek Canyon, CO; racingunderground.com; 303-642-7917;

07/04Superior Downhill Mile; 1M; 7:00 AM; Superior, CO; superiordownhillmile.com; 720-323-1328; $$

07/05Gateway Canyons 4th of July Half Marathon; 13.1M, 5K; 7:30 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458

07/05 Leadville Trail Marathon; 26.2M, 15M; 8:00 AM; Leadville, CO; leadvilletrail100.com; 719-486-3502


07/05 Run For Independence; 5M; 9:00 AM; Winter Park, CO; playwinterpark.com; 970-726-4118

07/06Mountain Madness Half Marathon; 13.1M, 10K; 8:00 AM; Howellson Hill, Steamboat Springs, CO; runningseries.com; 970-879-1250

07/06Summer Roundup Trail Run; 12K; 7:00 AM; Bear Creek Park, Colorado Springs, CO; summerroundup.com; 719-473-2625

07/06 Vail Hill Climb; 7.5M; 8:00 AM; Vail’s Mountain Haus, Vail, CO; vailrec.com; 970-479-2280; $$

07/09Summit Trail Running Series III; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734

07/11Hardrock Hundred Mile Endurance Run; 100M; 6:00 AM; SIlverton High School, Silverton, CO; hardrock100.com; 970-259-3693

07/12Double Dog Dare You Wolford Trail Run; 13.1M, 5M; 7:00 AM; Wolford Reservoir Dam, Kemmling, CO; runkremmling.com; 970-724-3472

07/12Evergreen Mountain Trail Race; 10K; 8:00 AM; Alderfer/Three Sisters Park, Evergreen, CO; evergreenrecreation.com; 303-674-6441

07/12High Mountain Runs; 50K, 25K; 8:00 AM; High Mountain Institute, Leadville, CO; hminet.org; 210-573-3997

07/12Hogback Hustle 5K; 8:30 AM; City Park, New Castle, CO; [email protected]; 970-984-9705

07/12Howelsen Hill 8M; 9:00 AM; Howelsen Hill, Steamboat Springs, CO; runningseries.com; 970-870-9273

07/12Mountain Park Trail Run; 7M, 4M, 1M; 8:30 AM; Mountain Park, Durango, CO; durangogov.org; 970-375-7313

07/12Rogers River Run; 5K; 7:30 AM; Boulder County Fairgrounds, Longmont, CO; ci.longmont.co.us/rec; 303-651-8405

07/13Barr Trail Mountain Race; 12M; 7:00 AM; Cog Railway Station, Manitou Springs, CO; runpikespeak.com; 719-590-7086; $$

07/13CMRA Mountain Madness; 12K; 7:30 AM; Christies of Genessee, Genessee, CO; comastersrun.org; 303-794-2952

07/13 Donor Dash; 5K; 8:00 AM; Washington Park, Denver, CO; donoralliance; 303-380-5633;

07/13 RMRR Trophy Series Race; 2M; 8:00 AM; Bible Park, Denver, CO; rmrr.org; 303-871-8366

07/19Race for the Cure; 5K; 8:00 AM; Rio Grande Park, Aspen, CO; aspenraceforthecure.com; 970-920-0250;

07/19Women’s Distance Festival; 5K; 7:30 AM; N. Monument Valley Park, Colorado Springs, CO; pprrun.org; 719-635-3833

07/20 Berry Picker Trail Run; 5M; 9:00 AM; Vail, CO; vailrec.com; 970-479-2280

07/20Couples Relay; 5K-4M; 8:30 AM; America the Beautiful Park, Colorado Springs, CO; couplesrelay.com; 303-800-5353

07/20 Silver Rush Trail Run; 50M; 7:00 AM; Leadville, CO; leadvilletrail100.com; 719-486-3502

07/20 Vail Half Marathon; 13.1M; 8:00 AM; Vail, CO; vailrec.com; 970-479-2280

07/22Freeman Myre Corporate Challenge; 5K; 6:30 PM; Colorado Technology Center, Louisville, CO; fmcorporatechallenge.com; 303-635-2815; $$

07/23Summit Trail Running Series IV; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734

07/24 Paint Mines 6K; 6:30 PM; Calhan, CO; elpasocountyfair.com; 719-573-4133

07/26 Classic 10K; 10K, 5K; 7:00 AM; Colorado Springs, CO; csgrandprix.com; 719-635-8803; $$ 08

07/26Kennebec Challenge Trail Run; 15M; 8:00 AM; La Plata City Campground, Durango, CO; go-dmt.org; 970-385-7230

07/26Kid’s Cure for Cancer; 5K, 1K; 8:00 AM; Metro Park at Inverness, Englewood, CO; brentsplace.org; 303-831-4545

07/26 Run For Hope; 5K; 8:00 AM; City Park, Fort Collins, CO; runforhope.net; 970-229-1366

07/26Spring Creek Memorial; 9M, 5K; 8:00 AM; Spring Creek Trailhead, Steamboat Springs, CO; runningseries.com; 970-875-2329

07/27Golden Gate Canyon Trail Run; 12.7M, 4.5K; 8:00 AM; Golden Gate Canyon State Park, CO; runuphillracing.com; 303-870-0487

07/27State Games of America; 5K; 7:30 AM; North Monument Valley Park, Colorado Springs, CO; stategamesofthewest.org; 719-634-7333 x1003

07/31 Mountain R.A.T.S.; 6:00 AM; Steamboat Springs, CO; geminiadventures.com; 303-652-9949

07/31 Pearl St Mile; 1M; 6:00 PM; Boulder, CO; 5430sports.com; 303-442-0041; $$

multi-sport

05/04South Rim Duathlon; 10:00 AM; Sale Barn Trailhead, Durango, CO; [email protected]; 970-375-7308

05/04 Tri For Your Cause; 9:00 AM; Boulder Reservoir, Boulder, CO; triforyourcause.com; 303-819-6273;

05/10Barkin’ Dog Duathlon; 7:30 AM; Cherry Creek State Park, Denver, CO; racingunderground.com; 303-642-7917; $$

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KEEP YOU DRY® promise.

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© 2008 W. L. Gore & Associaes, Inc. GORE-TEX®, XCR®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs

are trademarks of W. L. Gore & Associates.

experience more...

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l o c a t i o n e i g h t

3.1.08

WL Gore

G2324

Salomon Womens

Trail Runner

May/June

4/C

.125

2.25 x 9.875l i v e

>> EVENT GUIDE <<

05/11 Little Foot Triathlon; 6:30 AM; Bear Creek Lake Park, Morrison, CO; littlefoottri.com; 303-271-3753

05/18Summer Open Sprint Triathlon; 8:30 AM; Union Reservoir, Longmont, CO; withoutlimitsproductions.net; 303-408-1195;

05/18 Tri The Rock; 8:00 AM; Butterfield Park, Castle Rock, CO; tritherock.com; 720-733-2284

05/24 Narrow Horse Triathlon; 8:00 AM; Durango, CO; go-dmt.org; 970-247-2286

05/24 Pelican Fest Triathlon; 8:00 AM; Windsor, CO; pelicanfest.com; 970-686-5828;

06/01 Longmont Triathlon; 6:30 AM; Centennial Pool, Longmont, CO; ci.longmont.co.us; 303-651-8405

06/05Stroke & Stride I; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

06/07Big Sky Duathlon; 8:00 AM; Community Center, Bennet, CO; racingunderground.com; 303-642-7917; $$

06/07HRCA Tune Up Sprint Triathlon; 6:00 AM; Westridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;

06/07 Milkman Triathlon; 8:00 AM; Lake Van, Dexter, NM; milkmantriathlon.com; 575-734-5415

06/08 Mini Haha Triathlon; 8:00 AM; Broomfield, CO; broomfield.org; 303-464-5500

06/08Spring Tri IT; 10:00 AM; Joe Rowell Park, Dolores, CO; [email protected]; 970-565-2000 x23; $$

06/12Stroke & Stride II; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

06/14 Clear Creek Challenge; 9:00 AM; Georgetown, CO; clearcreekchallenge.com; 970-209-9260

06/15 5430 Sprint Triathlon; 7:30 AM; Boulder Reservoir, Boulder, CO; 5430sports.com; 303-442-0041; $$

06/17 Dip & Dash I; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

06/19Stroke & Stride III; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

06/21Tri the Creek Sprint Triathlon; 7:00 AM; Cherry Creek State Park, Aurora, CO; trithecreek.com; 720-931-6732 x6732;

06/21XTERRA Buffalo Creek Off-Road Triathlon; 9:00 AM; Wellington Lake, Buffalo Creek, CO; youtriit.com; 303-932-1121;

06/24 Dip & Dash II; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

06/26Stroke & Stride IV; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

06/28Lake To Lake Triathlon; 6:30 AM; North Lake Park, Loveland, CO; lovelandlaketolake.com; 970-669-6372;

06/29Danskin Women’s Triathlon; 7:00 AM; Aurora Reservoir, Aurora, CO; danskin.com; 800-452-9526;

06/29Prospect Lake Triathlon; 7:30 AM; Memorial Park, Colorado Springs, CO; prospectlaketriathlon.com; 719-337-2737;

07/01 Dip & Dash III; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/03Stroke & Stride V; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

07/08 Dip & Dash IV; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/10Stroke & Stride VI; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

07/12Cabbage Head Duathlon; 8:00 AM; Community Church, Wiggins, CO; racingunderground.com; 303-642-7917; $$

07/13Table Mountain Triathlon; 6:30 AM; Duncan YMCA, Arvada, CO; tablemountaintriathlon.com; 303-422-4977; $$

07/13Tri It High Sprint Triathlon; 9:00 AM; Lake County Aquatic Center, Leadville, CO; lakecountyco.com; 719-486-4142;

07/15 Dip & Dash V; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/17Stroke & Stride VII; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

07/19HRCA Tri it in July Sprint Triathlon; 6:00 AM; Eastridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053

07/20Boulder Peak Triathlon; 6:30 AM; Boulder Reservoir, Boulder, CO; 5430sports.com; 303-442-0041; $$

07/22 Dip & Dash VI; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/24Stroke & Stride VIII; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

07/26State Games of America Triathlon; 7:15 AM; Prospect Lake, Colorado Spring, CO; stategamesofthewest.org; 719-634-7333 x1003

07/27Crested Butte Bank XTERRA Triathlon; 9:00 AM; Grant Lake at Skyland, Crested Butte, CO; cbbanktri.com; 970-349-0170; $$

07/27My Way or The Tri Way; 7:30 AM; Aurora Reservoir, Aurora, CO; thetriway.com; 720-934-2345;

07/29 Dip & Dash VII; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/31Stroke & Stride IX; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;

Race directors: Submit your event listing for free at

coloradorunnermag.com

SPRING MARKETPLACEFOR MORE INFORMATION ON THE MARKETPLACE: CALL TRACY COLLINGS - 847.675.0200 x203

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Scott Snyder may have completed such running feats as the 135-mile Badwater Ultramarathon, the Grand Slam of Ultrarunning, and the world’s first 100 mile cruise ship run, which included 274 laps on the promenade deck of the Queen Mary 2, but his biggest accomplishment may be that he has been running every-day for more than 26 years. Rain, snow, and sleet don’t slow him down. Painful injuries like an Achilles tendon tear don’t stop him. The 52-year-old emergency physician from Littleton puts one foot in front of the other everyday, because to miss a run would mean the end of an era.

When did you start your running streak? December 30, 1981 is the last day I didn’t run. Since then I’ve finished medical school, intern-ship, residency, seven years in the U.S. Army, and now over sixteen years of Emergency Medi-cine practice. The United States Running Streak Association (www.runeveryday.com) defines a streak as at least one mile run a day without the use of mechanical aid, such as crutches or canes.

What motivates you to run everyday? It’s habit now, although it started with my wife buying me a running log book. I wanted to see how many days in a row I could fill in the mileage entry. I still don’t know how many days in a row I can fill in the mileage entry...

What are the worst conditions you’ve faced to keep the streak going? The obvious answer might be the coldest, hottest, most snow, or most wind, but really bad conditions make it easier to get out the door; the challenge of the weath-er is a great motivator. I think extending the streak at the expense of sleep is the hardest challenge. I try to remember the words of an ER nurse friend of mine who is quick to say, “You’re going to be dead a long time; sleep then.”

How do you remain injury free? I don’t. I’ve had a groin tear that cost almost a year of training and a partial tear of my Achilles tendon during a Leadville race that cost me over a year of training. I would run my daily mile in a cast boot, hopping and stomping down the street. I’ve had bilateral Morton neuromas removed from my feet. I couldn’t train for six weeks and ran with my feet tightly taped so the surgery sites wouldn’t split open; one did anyway. I’ve ruptured two disks in my back and at one point because of a bulging disk, I didn’t have enough strength in my left leg to lift my body weight (more hopping and dragging). I’ve also been in the cardiac cath lab where I had two stints placed in coronary arteries. The process involves threading a catheter into the heart through a three to four millimeter hole in the femoral artery in the groin. I ran for a few days after that holding pressure against the groin site to keep the clot in place. I must have looked like a pervert!

What are your running goals? Short term? One foot in front of the other.

What do your friends and family think of your running obsession? My wife has been gracious enough to allow me this interruption in our lives. It’s her fault anyway. My running friends “get it” but my other friends don’t.

For most of us, there are days when it is tough to find the motivation or time to run. That’s not so much with Scott Snyder of Littleton. He has to keep his daily running streak

>> THE LIGHTER SIDE <<

© 2008 W. L. Gore & Associates, Inc. - GORE®, GORE-TEX ®, GORE-TEXTM TRANSROCKIES RUN, and designs are trademarks of W. L. Gore & Associates 1-800-GORE-TEX

Teams of 2 | 6 Stages • 125 miles | Four categories: Men, Women, Mixed & Men 80+ (combined ages add to 80+)

~ R e g i s t r a t i o n a n d d e t a i l s a t w w w . t r a n s r o c k i e s . c o m ~

Gore and Transrockies are proud to sponsor the efforts to complete the Continental Divide Trail. Join us to help make history.

61251

STAGES

MILES

UNFORGETTABLEEXPERIENCE

CHALLENGE YOURSELF IN SOME OF THE MOST SPECTACULAR

SCENERY ANYWHERE. JOIN OTHER TWO-RUNNER TEAMS FROM

AROUND THE WORLD IN THIS FULLY-SUPPORTED, MULTI-STAGE

ENDURANCE RACE. THE ADVENTURE CONTINUES.

Photo: Kevin Arnold

THE 2ND ANNUAL GORE-TEXTM TRANSROCKIES RUN | AUGUST 25-30, 2008 | BUENA VISTA TO BEAVER CREEK, CO

Register today!

Sunday, July 13, 2008Washington Park • 8am - 10:30am5K run/walk • 1K dash • kids races

honor celebrate recognizeFor runners, walkers and the entire family to honor the lives of organ and tissue donors, celebrate the lives of organ and tissue recipients and recognize the lives of those waiting for a lifesaving transplant.

IN-PERSONstarting May 30 at select

running stores

ONLINEDonorAlliance.org/DonorDash

Issue 29

Documents

Transcript of Issue 29