Colorado Runner - Issue 33: January/February 2009 by Colorado Runner

Inside: The Art of Interval Training

colorado

unner & triathlete

Runners of the Year

Issue 33: January/February 2009 www.coloradorunnermag.com

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The Winners of the 2008 Racing Series

Plus: High School XC Championships

Introductory 1-Hour Massage Session

THE PERFECT GIFT FOR YOUR FAVORITE ATHLETE

>> CONTENTS << FEATURES 12

2008 COLORADO RUNNER RACING SERIES WINNERS

NUTRITION ADVANTAGE: THE MISSING LINK II

TRAINING SMARTS: THE ART OF INTERVALS

YOUTH RUNNING: STATE HIGH SCHOOL XC MEET

PERSPECTIVES: A SPECTATOR’S VIEW AT CHICAGO

THE LIGHTER SIDE: TRASH FASHION TRENDS DEPARTMENTS

STARTING LINE

RUNNING SHORTS

RACE REPOTS

RACE RESULTS

EVENT GUIDE

Beautiful Location, Great Volunteers, Rave Reviews!

CREDITS Editor Jessica Griffiths Jessica@coloradorunnermag.com

Contributing Writers

Contributing Photographers

Trish Bennet, Nancy Clark, Yvette Francino, Lynsey Gilchrist, Bruce Kirschner, Shannon Payne, Tracy Peterson, Shannon Sharkey, Lonnie Sommers, Bill Stahl, Roy Stevenson Bernie Boettcher, Steve Glass, Michael Patton, Victor Sailer, Bill Stahl, Alan Versaw, Larry Volk

ADVERTISING AND MARKETING

I want to thank all of the organizers, volunteers and local residents that made this race the best I’ve ever run. This was my 5th half marathon and favorite by far. It is amazing how perfectly organized this race was but still retaining the wonderful small-town feel. Amber Utley San Bernardino, CA

Publisher / Advertising Derek Griffiths Derek@coloradorunnermag.com 720-985-9047 National Account Rep Larry Eder, Running Network larry.eder@gmail.com The entire contents of this magazine are Copyright 2009 by Colorado 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 derek@ coloradorunnermag.com.

COVER: Joseph Manilafasha of Denver North High School leads the Foot Locker Midwest Regional XC Meet in Kenosha, WI. Photo by Victor Sailer / PhotoRun.net THIS PAGE: Santa Claus runs in the ColderBOLDER 5K. Photo by Steve Glass

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 Colorado Runner Subscriptions, 12085 Pommert Rd, Greenfield, OH, 45123. Please include your current address, phone and e-mail. Subscriptions are also available online at coloradorunnermag. com.

FORT COLLINS RUNNING CLUB

Just a quick note to support the Lost Dutchman Marathon as one of best marathons in the country - not just one of the Best Little Marathons! Kevin & Melynda Hamilton Evergreen, CO This was my third Dutchman, and I’m already looking forward to signing up for the 4th. Well run event with very friendly people everywhere, great volunteers, everything at the finish line, it was all great. Save me a spot in 2009! Chad Getchell Las Vegas, NV

DURANGO MOTORLESS TRANSIT

EDITORIAL SUBMISSION Unsolicited manuscripts, photographs, race results or other materials are welcome. We prefer email submissions to jessica@coloradorunnermag.com 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.

For more information: LostDutchmanMarathon.org January/February 2009

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>> THE STARTING LINE <<

What lies behind us and what lies before us are tiny matters compared to what lies within us. ~ Oliver Wendell Holmes

Bernie Boettcher enjoys one of the arches at Rattlesnake Arches in the Black Ridge Canyons Wilderness just west of Fruita. Photo by Bernie Boettcher

February 1, 2009 Washington Park - Denver, CO

February 15, 2009 Washington Park - Denver, CO

www.RunDenverSeries.com

BKB L

Road Races ~ Multi-Sport Event Management and Timing Services

2009 Events Calendar and Information:

THAT DAM RUN 5K

www.bkbltd.com Upcoming Events: January 25 Polar Bear 5K, Denver February 1 Assurant Health Super Bowl 5K, Denver February 15 Assurant Health Valentine’s Day 5K, Denver March 1 Assurant Health That Dam Run 5K, Denver March 15 Runnin’ of the Green Lucky 7K, Denver

March 1, 2009 Cherry Creek State Park - Denver, CO

www.RunDenverSeries.com

Kipture Primary School Foundation and Steve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM

>> LETTER FROM THE PUBLISHER << Arien O’Connell, a fifth-grade teacher from New York City, ran the fastest time at the Nike Women’s Marathon in San Francisco. But she didn’t win. O’Connell was told she couldn’t be the winner because she didn’t run with the “elite” group who were given a 20-minute head start. She crossed the finish line of the 26.2 mile race in a time of 2:55:11, a full 11 minutes ahead of the first place elite runner. And don’t think this is an isolated incident. Something similar happened at this year’s Chicago Marathon when a Kenyan runner, Wesley Korir, finished fourth. But because he wasn’t in the elite group that started several minutes before the main field, race officials said it didn’t count. Korir didn’t receive any prize money. Jim Estes of USA Track and Field explains it like this. “USATF and IAAF rules about victory are clear: the first person to finish wins. In order to be able to manage their large fields, major events have to make the best judgment call they can about starting separate groups of runners. Chips are used primarily by race directors to give “mid-pack” runners who start farther back a true sense of their finishing time. In their sign-up information and race rules, event directors state that placement is determined by order of finish, not chip time.” While I understand that the first person across the finish line is the winner, I’m confused as to why race organizers feel they need to start the so-called “elites” early. I think giving elite runners a sizable head start is a poor policy unless race directors are going to clearly give awards for two races, an elite race and an open race. For instance, at the Bolder Boulder, two separate events are raced on the same course, with an elite race and a citizen’s race. It particularly doesn’t make sense for a race like the Nike Women’s Marathon to have “elites” starting 20 minutes early. I’m not sure that many female runners who finish a marathon in more than three hours would truly consider themselves contenders for the title when the winners at major marathons are finishing in 2:20. My advice to race directors: just let the fastest runners start up front. I think that would give all runners the fairest chance to finish in the money.

Happy trails! Derek >> LETTERS TO COLORADO RUNNER << To Whom It May Concern: First of all, I want to say I was impressed and excited to see Laura Haefeli as one of the featured athletes this month! She is an amazing athlete and person. However, I was disappointed in the fact that the results from the World Mountain Championships were nowhere to be found. Simon Guiterrez won the Master’s World Championship (for the second year in a row-I think) and the Senior men’s team won a BRONZE medal! It was the first team medal for the men’s team ever! Besides that Colorado was well-represented with eight athletes on the U.S. team! Thanks! Brandy Erholtz Bailey, CO

Hi Derek! Thanks so much for the write-up in your magazine for the Slacker Half Marathon to be named “Best Post Race Party 2008!” Yahoo! We are so proud to be recognized! Yahoo! Thank you so much! Run on slackers! Beth Luther, Georgetown, CO coloradorunnermag.com

January/February 2009

Top: Jessica Griffiths

Hello Derek, Thanks for putting Ana’s picture in the (November/December, 2008) issue. She was very, very excited to see it. It is a great motivation for her and the whole family. I am lost for words. Thanks again. Manuel Balderas, Keensburg, CO

>> RUNNING SHORTS <<

BRC Wins Women’s Title at Club XC Championships Boulder Running Company/adidas took the women’s title at the USATF National Club Cross Country Championships in Spokane, Washington on December 13. Alisha Williams was the top finisher for the team, breaking 22 minutes for the 6K course to finish fourth. The team dominated the competition with 69 points, defeating the women of New Balance Boston by 31 points. Other team members included Tera Moody, Danielle Korb, Kara Roy, Amanda Occhi, Ashley Berger, Megan Lund, Paula Morrison, and Adrian Chouinard. In the men’s master’s race, Simon Gutierrez of Alamosa used a strong surge on the final lap of the race to break away from runner-up Dan Franek to win his first national cross country title, running 33:50 for 10K. While most runners complained about the weather conditions, Gutierrez said, “I live in Alamosa, so the conditions were not that bad. The cold didn’t bother me, and I was used to the hard surface.” Gutierrez led his team, Fleet Feet Racing - Boulder, to a second place finish. Other team members included James Johnson, Andy Ames, Richard Dissly, Bernie Boettcher, Todd Straka, and Peter Hegelbach. The races were held under windy and blustery conditions, with a light dusting of snow that accumulated the night before. Temperatures were in the 20s with the wind chill making it feel at least 10 degrees colder for the 900+ participants representing America’s top postWendy Mader of Fort Collins is the first female amateur at the Ford Ironman World Championships

The start of the 30th annual Ford Ironman World Championships. collegiate club teams vying for top honors and bragging rights as the nation’s top cross country team. In the women’s master’s race, Fleet Feet Boulder - Real Women, Real Fast, grabbed second place. The team was led by Lisa Goldsmith in sixth in 24:42. Kirsten Russell Kindt, Sarah Krakoff, Sheri Wright, and Nancy Hobbs rounded out the team. In the men’s open race, Boulder Running Company/adidas placed fourth with Tommy Neal, Scott Dahlberg, Greg Reindl, Paul Michel, Payton Batliner, Aucencio Martinez, and Nicholas Hirsch.

Local Triathletes Travel to Ironman World Championships The Ford Ironman World Championships celebrated its 30th anniversary on Oct. 11 when more than 1,700 of the world’s fittest athletes from all walks of life braved the harsh elements of Hawaii including one of the highest temperatures to date, while attempting to earn the title of “Ironman” in Kailua-Kona. Athletes ranging from 18 to 79 years of age competed in the world-famous 140.6-mile odyssey: a 2.4mile Pacific Ocean swim, a 112-mile bike ride and a 26.2-mile marathon in a classic battle against the sweltering heat – and themselves. Fifty-one Colorado triathletes finished the grueling race. In order of their finish time, they were: Andy Potts, Michael Lovato, Will Ronco, Jeffrey Keil, Tim Hola, Brad Seng, Justin Hurd, Edward McDevitt, Brandon Del Campo, Michael Hagen, David Steigerwald, Jesse Vondracek, Kevin Koch, Wendy Mader, Adam Weaver, Randy Stueve, Joe Munchak, Todd Murray, Terry Nugent, Brett Sublett, Tony Tousley, Paul Rapinz, Glenn Mengering, Kelly Lear-Kaul, Matthew Lorenz, Michael Miller, Matt Given, Diana Hassel, Chrissy Steigerwald, Eric Peterson, Ellen Hart, Jim Hallberg, Brett Wilson, Daniel Miller, Luisa Bryce, Todd Mellinger, Ulrike Bromme, Susan Langley, Sharon Hooper, Mark Prinzel, Jeb Watts, Sean Swarner,

Tracy Thelen, Sarah Mercer, Andrew Snow, Steve Halvorson, Amanda Durner, Michelle Thayer, Joy Rasmussen-Otterman, Jay Lochhead, and Janet Pike.

Footlocker Nationals Allie McLaughlin of Air Academy placed fifth in the Footlocker Cross Country Nationals in San Diego, California on December 13. McLaughlin ran the 5K course in 17:34. In the boy’s race, four Colorado high school seniors competed in the event. Evan Appel of Dakota Ridge in Littleton placed sixth overall in 15:36. In tenth place, Joseph DeMoor of Buena Vista ran 15:44, while Andrew Berberick of Mullen was 17th, and Joseph Manilafasha of Denver North was 35th.

Fulton Third at Nike Nationals The Fort Collins and Classical Academy girls cross country teams participated at the Nike Cross Nationals in Portland, Oregon on December 6 . The ladies placed seventh and thirteenth respectively. Eleanor Fulton of Highlands Ranch placed third overall in a time of 17:45.10 on the 5K course.

Donaldson Shines at 24H Race Jamie Donaldson of Littleton was the U.S. star at the World 24 Hour Run Championship held in Seoul, Korea on October 19. Donaldson, who earlier this year set a new women’s course record at the Badwater 135 mile race from Death Valley to Mount Whitney in California, finished fifth among women with 136.75 miles. Donaldson led the U.S. women to a fourth place national team finish, falling just a few miles short of the bronze medal. The top three national teams were France, Japan and Germany. The women’s race was won by France’s Anne-Marie Vernet who covered 148.35 miles. January/February 2009

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>> RUNNING SHORTS <<

Record Run Across America

USATF Runners of the Year

Almost 117 marathons in 52-and-ahalf days. That is what ultrarunner Marshall Ulrich completed during his 3,063-mile run across the United States. Ulrich started in San Francisco on September 13, 2008 and completed his run across America in New York City on Election Day, with an official finish time of 52 days, 11 hours, and 58 minutes. He averaged over 58 miles per day: that is two marathons plus (almost) a 10K race, every day, for more than 52 days in a row. Ulrich’s crossing is the third fastest ever on the Los Angeles or San Francisco/New York City route. He smashed the less than 47 mile average Grand Masters (age 50 and over) record of 64 days. Amazingly, at age 57, Ulrich also broke the Masters (age 40 and over) record of almost 54 miles average in just under 53 days. During his record-setting run, Ulrich ran between 60 and 70 miles on 43 days, with injuries – including plantar fasciitis and a tear in a major tendon in his right foot – bringing his overall average to over 58 miles a day. Other challenges included knee, ankle, and Achilles problems, as well as an infection from one of the very few blisters he had during the run. Ulrich reports, “It was by far the toughest thing I have ever done; even tougher than climbing Everest.” Ulrich reached the summit of Mount Everest, the highest peak in the world, from the north side on May 25, 2004. “A hard day on Everest was like an average day running across America,” Ulrich said. “I have never pushed my limits that far before.” Typically Ulrich ran 19 hours per day and slept four to five hours per night. He wore – and wore out – more than 30 pairs of shoes and dozens of pairs of socks. The United Way was the major beneficiary for the event. - Heather Ulrich

The Mountain/Ultra/Trail running (MUT) council of long distance running has named the 2008 USATF Mountain Runners of the year. Three winners are from Colorado. The men’s mountain running master is Simon Gutierrez, 42, of Alamosa, who is a now a threetime winner of this award. He is also a two-time winner of the open mountain runner of the year award. The women’s mountain runner of the year is Brandy Erholtz, 30, of Bailey. In only her second year as a “mountain runner,” she finished third at the LaraBar 10K and was the USA National Mountain Running Champion where she made her first Teva U.S. Mountain Running Team. The women’s mountain master is Laura Haefeli, 40, of Del Norte. She was the 2004 and 2005 open mountain runner of the year.

Rocky Mountain Athletic Conference Tops at NCAA II Champs

Runners compete at the RMAC Championships in Grand Junction.

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January/February 2009

Kara Goucher placed third at the New York City Marathon. tradition of success in cross country on a national level, and this year they took that a step further by qualifying five men’s teams to the NCAA II National Cross Country Championships. Not only did we qualify teams from the same conference and same region, but also all from the same state! That has never been done on either the men’s or women’s sides ever in the country,” explained University of Colorado at Colorado Springs’ head coach Mark Misch. Adams State, Western State, Colorado School of Mines, Metro State, UC-Colorado Springs as well as New Mexico Highlands’ individual qualifier Laurent Ngirakamaro represented the RMAC exceptionally well on a course that seemed tailored to their strengths. With temperatures hovering in the low 20s on race-day and an undulating, hilly course comprised entirely of snow, ice, mud, and slush, 12 of the 36 RMAC men’s competitors ran to AllAmerican Honors in the 184-man field. “Any course that has inclement weather and tough terrain is beneficial to athletes coming from higher elevations,” said Metro State coach Peter Julian, “Coming from altitude, we’re used to always running with a tax on the system, so we’re more familiar having that tax, which is probably why the altitude athletes exceeded expectations at this race.” Julian, who qualified both his men’s and women’s squads, also believes that coming from such a competitive conference gives RMAC athletes an edge when facing national competition. As far as exceeding expectations, every competing RMAC team on the men’s and women’s side with the exception of Adams State surpassed their predicted finishing national ranking heading into the race. Out of the 24 competing squads, the favored Adams

Top: Victor Sailor / PhotoRun.net Bottom: Shannon Payne

The Rocky Mountain Athletic Conference has long been hailed as one of the most fiercely competitive cross-country conferences in the nation regardless of division. At the Division II NCAA National Championships, held in Slippery Rock, PA on November 23, RMAC runners did themselves justice and upheld that reputation as they composed a great majority of the field of the best runners in the country. At the Central Regional Championships two weeks prior to Nationals, six teams on the men’s side would have bids to qualify for the National Championships. The Rocky Mountain Athletic Conference made NCAA history by becoming the first conference to send five men’s squads to NCAA’s, even more impressive was the fact that all of those teams were from Colorado. “The RMAC has such a history and

State Grizzlies took home the hardware as the national champions with Western State as the runner-up team. Taking ninth was the Colorado School of Mines. Metro State placed 14th, while UC-Colorado Springs tied with Pittsburgh State for 17th place. Highlands’ runner Ngirakamaro took 25th overall. The women’s side was no less impressive as three of the five team bids to Nationals were taken by RMAC teams, and both individual qualifying positions were captured by Colorado runners as well. The conference was represented by the Adams State, Western State, and Metro State women, with Mesa State’s Alexis Skarda and UC-Colorado Springs’ Shannon Payne as the individuals. With 188 competitors in the race, eight of the 23 women representing the RMAC were crowned as All-Americans. Adams State took home their sixth-straight national title, followed by Western State in third place. Individually, both Alexis Skarda and Shannon Payne garnered All-American honors. -Shannon Payne

Hundreds From Colorado Run Chicago Marathon In only his second marathon, Kenya’s Evans Cheruiyot pulled away from fellow countryman David Mandago in the final two miles of the 31st annual Bank of America Chicago Marathon to win the men’s title in 2:06:25. On the women’s side, Russia’s Lidiya Grigoryeva won in 2:27:17. Marathon gold medalist Constantina Tomescu-Dita, 38, who frequently trains in Erie, placed fourth overall in 2:30:57. Boulder’s Colleen De Reuck, 44, won the masters title with a sixth place finish in 2:32:25. De Reuck has set multiple USA masters records since 2004, and except for the 10 Mile, now holds all of the USA masters national road records from the 5K to the Marathon. Paige Higgins, who recently relocated to Flagstaff, Arizona from Littleton, captured a seven minute personal best to place eighth overall in 2:33:06. A total of 31,401 runners and 30 wheelchair participants finished the 26.2-mile race. Nearly 400 marathon finishers were from Colorado. Read an insider’s view of the race on page 26.

Goucher Grabs Third at NYC World record holder Paula Radcliffe won her third ING New York City Marathon as University of Colorado graduate Kara Goucher turned in a history-making American performance in third on November 2 in 2:25:53. Marilson Gomes dos Santos of Brazil won his second men’s title as four American men placed in the top 10 on a sunny, cool and windy day. Born in Queens, Goucher and her family moved to Minnesota when she was three, after her father was killed by a drunk driver. Her performance set three milestones. It was the fastest marathon debut ever by an American woman, beating Deena Kastor’s 2:26:58 run in placing seventh at New York in 2001; it was the fastest time ever by an American at the ING New York City Marathon; and it marked the first time in 14 years that an American woman placed in the top three in New York. “It was interesting. It was really fun,”

Goucher said. ”I know I can do a lot better. I was happy that Paula ran. I like to run against the best. I want to be the best. I knew it would be a more aggressive race since she was running, which scared me a little bit. She ran fantastic. She hammered us with about eight miles to go, and I caved. We thought I could come here and under the right conditions I could be competitive and maybe win. I always said this won’t be my last marathon. When I hit 23 miles, I thought, ‘wow, this is the farthest I’ve ever run.’ It was a learning experience.”

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Is Triathlon Recession Proof? With virtually every aspect of the U.S. economy reeling, it figures that an expensive participant sport fueled by discretionary income would feel the pinch. That’s not the case, at least not yet, according to an informal survey of race directors across the country. If anything, the boom the sport has experienced in recent years continues despite the economic downturn. In fact, USA Triathlon, the national governing body for the sport, saw its list of sanctioned races grow from 2,340 to over 2,500 and its total annual membership soar from just over 100,000 to 115,000 over the past year. “In tough times, people need a diversion more than ever,” says Jim Rainey, whose Georgia Multisports Productions stages nine races in the Peach State. “At $65 or $75, it’s still a cheap day of entertainment.” If any niche of the industry would be affected by the economy, it would seem to be Ironman and Ironman 70.3 races. With entry fees that average $475 for an Ironman and $225 for a 70.3, and located in destinations where athletes spend multiple days either out of desire or necessity, an Ironman is an expensive proposition even in robust economic times. Still, there has been no indication that the economy has had an impact, says Blair LaHaye, spokesperson for World Triathlon Corp., the parent company of Ironman, which in September was purchased by Providence Equity Partners. It helps that the Ironman competitors have an average income of $161,000, according to WTC research, and that triathletes in general have higher incomes on average than the general population. They’re not immune to shifts in the economy, of course, just perhaps better equipped to deal with financial adversity. While the economy may not be having an effect on the number of athletes registering for races, the cost of staging events has never been greater. Fuel charges for everything from police and emergency vehicles to pizza delivery have increased. Those costs get passed along to race directors and ultimately to athletes in the form of higher race fees. Athletes also tend to be more demanding during tougher economic times, expecting more out of races. High-end “tech” shirts that were seen as premium items just a few years ago now are all but expected at triathlons, as are more extensive post-race spreads. -Pete Williams (Special to USA Triathlon) Do you have a newsworth item to be included in Running Shorts? Email jessica@coloradorunnermag.com January/February 2009

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2008 Colorado Runner Racing Series Winners This year’s participants stayed in top form from January through November to compete among 16 different races of varying distances. The winners led 12 different categories to claim more than $3,600 in prize money, donated by the Avery Brewing Company. The second and third place runners received apparel prizes from the Boulder Running Company.

Steve Folkerts, 36, of Fort Collins won the open male division. Folkerts is a certified personal trainer and distance running coach; he also works at the Runner’s Roost. Peter Remien, 25, of Boulder placed second in a tied score. Folkerts was given the title because he ran more races. Littleton’s Jesus Solis was third. Why do you run? I love to compete and running provides a challenge and gives me goals to aim for. I run an average of 80-100 miles a week. Do you have a favorite place to run? My favorite place to train is Flagstaff, Arizona; great trails! My favorite race distance is the half-marathon. Do you have advice for other runners? Injury prevention and staying healthy are the keys to running success. Little things like stretching, icing, running varying terrains, proper rest and nutrition, etc. What are your goals for 2009? To get more involved in coaching 12 coloradorunnermag.com

Open female Kris Lawson other runners. What might people be interested to know? I took six years off from running while living in Phoenix. I keep training logs, every year, dating back over 20 years. Kris Lawson, 29, of Parker won the open female division this year after finishing second last year. Lawson works as an Innovation Engineer for Nestle Prepared Foods. Kara Ford, 29, of Thornton finished second and Katie Blackett was third. Why do you run? I started running in 2001 after I finished my eligibility in swimming at the University of Illinois. I wanted to stay in shape and have something to work towards, so I set the goal of qualifying for the Boston Marathon. I ran a 3:49 in my first marathon, falling a few minutes short, but I was hooked. I qualified on my second try. Seven years later I’ve taken off 55 minutes from my first marathon, and still run to stay in shape and have something to work towards, but also for the many benefits it gives

January/February 2009

Masters male Tim Jones me: stress relief, alone time, as well as meeting new people, the runner’s high, traveling to new places, and the opportunity to be outside and enjoy the beauty and wonder of God’s creation. Do you have a favorite place to train? I train mostly on the Cherry Creek Trail system here in Parker, but I enjoy Deer Creek Canyon, Waterton Canyon, and Elk Meadow. For long runs the Highline Canal is great. I try to run on dirt trails whenever possible. Do you have any advice for other runners? Just to enjoy it and be grateful for what running does for you. Not every run is going to feel good, you don’t always want to get out there, but try to find something to be thankful for on every run, whether it be seeing a hawk, a beautiful sunset, or just for the peace and solitude of being outside. What is your favorite race? The Canyonlands Half Marathon in Moab, Utah is definitely a favorite. I also enjoyed the Garden of the Gods 10-miler, the Mt.

Derek Griffiths / Running Memories Steve Glass / Glass Photography

Open male Steve Folkerts

>> THE FAST LANE <<

Masters female Karen Smidt

50-54 male Bob Kessler

Evans Ascent, and being part of a team that participated in the Colorado Relay.

The days of training and racing for a PR are behind me, but I still run almost every day. Currently, I focus on setting aside time to run with athletes I coach or friends who just want to get out to run for fun, with workout runs kept under an hour.

What did you enjoy this year? Running has been such a blessing in my life, especially this year. It was the one constant in what was kind of a crazy year for me. Work kept me on the road a lot. Travel, deadlines, and start-ups can really wear you down, not to mention trying to keep all the other areas of life in balance. Running helped keep me going many times. Rarely did I go for a run where I didn’t feel better at the end than the beginning. What might runners be interested to know? A funny running story from this year: I love Colorado’s wildflowers and am known for identifying wildflowers while running. In July, my aunt and I went to Crested Butte to see the wildflowers and found over 75 different types, including a new favorite, the Little Pink Elephant. They’re pretty hard to find. A few weeks later I was on a training run for Pike’s Peak on the Barr Trail with some people I’d just met. Just above Barr Camp I spotted them on the side of the trail and said “Hey, look, Little Pink Elephants!” I got a few funny looks. Loveland’s Tim Jones, 47, won the masters male division after a third place finish last year. The married father of three is an elementary physical education teacher and high school cross country coach. He holds a 2:16:05 PR in the marathon and ran in the Olympic Marathon Trials in 1996 and 2000. Erik Packard of Clifton was second and Lile Budden of Colorado Springs was third. Why do you run? Running provides a pleasurable quiet time to relax, reflect and escape from the tasks and stresses of everyday life. How do you train?

Do you have a favorite place to train? I really enjoy running on the mountain trails between Loveland and Estes Park, especially the Kroiser Mountain Trail. A perfect day for me is sunny, no wind, and in the 50s, enjoying the rugged, narrow trail, and hopefully getting to see wildlife, like deer or elk. What is your favorite race? My favorite race in this year’s series was the Park-to-Park 10 Miler. The Park-to-Park was great for many reasons: a gradual downhill, good aid stations, and a well-marked course on well-shaded paths. The organizers, onlookers, and sponsors also provided encouragement through the finish line and refreshing post-race goodies. But my favorite race not in the series would probably be the Valley 5000, because it is held on a Friday night in late August. Do you have any advice for others? Be consistent in your training and listen to your body when training. Take a day off if your body needs the rest. Replace your shoes sooner rather than later. Runners often don’t realize that worn out shoes cause many aches and pains and can lead to more serious injuries. A trip to the store is cheaper than a visit to the doctor. What are your goals for 2009? Goals for 2009 include staying healthy and injury free as I train and run races that I have not previously run. Most importantly, I want to help other athletes accomplish their goals. I would like to see my high school athletes setting new PR’s and a fellow teacher qualify for

50-54 female Cinda Flora the Boston Marathon. Karen Smidt, 42, of Brighton, won the masters female division after a second place finish last year. Smidt rides a Harley to races and gives back to the sport by donating her time for the past eleven years as a counselor at Camp Isaiah, a Christian running camp held in the mountains in August. Parker’s Stella Heffron was second and Sheila Geere of Colorado Springs was third. Why do you run? I’ve been running for the past 32 years and have gone through several evolutions. Sometimes I run so I can eat more, sometimes for the competition, sometimes for the health benefits, but mostly for the sheer joy of it. Right now I run to satisfy my craving to be in the mountains. How do you train? I wish I could say that I have the perfect training regime that everyone should emulate, but the truth is I have horrible inconsistent habits that would make even the most patient coach cringe. My addiction to racing is so strong that I have a tendency to overdo it and sign up for races that are not in the “big picture” (although most times I’m not even sure what the big picture is). For example, my friend convinced me to pace her for the Big Horn Trail 100, so I jumped in and ran 65 miles the weekend before I had to race the Slacker Half Marathon as part of the series. I just couldn’t resist the temptation to race! This was also the same friend who asked me to join her for a midnight run up Longs Peak last September on a whim. Crazy thing was, I had never even been up Longs Peak, let alone run it in the dark. This is how I train - I do whatever catches my fancy. It’s not necessarily conducive to quick times, but fortunately I also have a strong work ethic so I make do. I usually train alone, but I will ocJanuary/February 2009

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>> THE FAST LANE <<

55-59 male Simon Martin

55-59 female Jan Huie

60-64 male Dwight Cornwell

casionally run with the Denver Trail Runners or the Incline Club.

the Rocky Mountain Road Runners so that I don’t get too slow in my old age. I also try to get a long trail run in on the weekend.

recovery runs. My speed workout consisted of a four to eight mile tempo run or mile and half mile repeats.

Do you have a favorite place to train? I live near the Highline Canal Trail, which is great place to run. I also like running at Deer Creek Canyon and Lair O’ the Bear.

Do you have a favorite place to train? My favorite place to train is along the Highline Canal. Where I live is very hilly so a flat course is a nice change, plus every half mile is marked. For me, the Highline Canal is like taking a mini vacation. In the spring I love the lilacs that line the trail. In the summer it is so lush and green. When there is water in the canal I feel like I am running next to a stream and in the fall the colors are stunning.

Bob Kessler won the 50-54 male division. Loveland’s John Victoria was second and Kevin Keihl of Westminster was third. Tell me a little about yourself. I am 52 years old, have a lovely wife and four beautiful daughters. We moved from Southern California to Highlands Ranch in July of 2007 as a result of a job transfer. I am an engineer for the United Launch Alliance. Why do you run? I have been a runner for 39 years, so I pretty much do it just out of habit, but also for the many health, social, and emotional benefits. How do you train? I usually put in 40-50 miles a week (65-75 if training for a marathon). Spring through fall I do a weekly track workout with 14 coloradorunnermag.com

What is your favorite race? I really enjoyed the Bolder Boulder 10K. It was amazing how they are able to get 50K+ runners through the course so smoothly. Do you have any advice for other runners? Stay healthy and injury-free by “listening” to your body. Be consistent in your training and good things will happen. What did you enjoy this year? For me this year was all about exploring the many varied and beautiful runs and races that Colorado has to offer. It was lots of fun. What are your goals for 2009? I think I will work on my leg speed and try to lower my 5K and 10K times, maybe a marathon in the fall. Cindy Flora, 51, of Littleton won the 50-54 female division. Jan Kiehl of Westminster was second and Jenny Weber of Greeley was third. Why do you run? I run for many reasons. I run for the solace it brings. I run for that feeling that comes on very special runs when I feel like I have wings. How do you train? This series was the first time that I actually trained for a season. My training was pretty traditional; one long run and a speed workout each week as well as some very easy

January/February 2009

Do you have any advice for other runners? My advice for other runners is the same advice my father gave me when we started running together when I was eighteen, “Don’t start off too fast and enjoy the scenery.” What did you enjoy this year? I sincerely enjoyed and appreciated the Colorado Runner Racing Series. For the first time I planned my days around my runs instead of just trying to fit them in. I will look back on this series and the training that led up to it with very fond memories. I met some absolutely wonderful people, made friends and saw parts of Colorado that I would not have otherwise seen. What was your favorite race in the series? I thought all of the races in this series were great, although the Lead King Loop was certainly a lesson in humility. My favorite was the Park to Park. That race was very well organized from start to finish. I loved the finish in Washington Park. What are your goals for 2009? Well, after the Lead King Loop I realized that I have never known the joy or agony of trail running. So, I plan on learning to love the

Michale Patton Photography Derek Griffiths / Running Memories

What is your favorite race? To choose a favorite race is like asking me to choose which of my daughters is my favorite. Each race has a unique quality that tugs at my heart a bit, so it’s hard to say any one is better than another. Despite this, I’d have to say that the Double (Pikes Peak Ascent and Marathon) is on the top of my list since I keep coming back to it year after year. Do you have any advice for other runners? Follow your heart and don’t do as I do if you want to succeed in the 2009 series! It was pure tenacity that earned me the masters award this year. I am by no means a better runner than half the women who finished behind me in the series, but I can honestly say I am probably the most persistent. I don’t doubt that the only reason I won was because I entered every race in the series.

trails, as long as there aren’t any snakes!

placed second and Marci Roschke was third.

Boulder’s Simon Martin topped the 55-59 male division. Heath Hibbard of Montrose placed second and Littleton’s Devin Croft won third.

Why do you run? I run for fun and relaxation and the post-race goodies.

Tell me a little about yourself. I live the life of a professional elite athlete only without the recognition, the sponsorship and the million-dollar winnings; I also have to work, and I turned 56 in December, but apart from that it is a very similar lifestyle. I moved to Boulder from London four years ago in pursuit of a more laid-back place to live and had no idea what I was getting into. How do you train? Carefully. My second year in Boulder I had a blisteringly successful year, taking 11 minutes off my 10K time, and I’ve been recovering ever since. I’m really grateful for advice from Lorraine Moller, who made me throw my Garmin away and taught me that training has to be fun. She put me on the road back. I since found my true “home” with Ric Rojas, who has been my day-by-day coach this year and has opened my eyes to a doing more with less style of training that suits me down to the ground. I have driven him crazy by constantly switching goals. Most of my emphasis is on recovery after training, rather than the training itself; this involves lying on the sofa and drinking lots of tea. I believe that groaning and complaining a lot are key. What is your favorite race? Any race where I perform better than expected. Also almost any race where I come home with something more than yet another race t-shirt. I need to be able to stagger in the front door saying, “Look what I won today, honey!” Do you have any advice for other runners? The absolute best way to fail is to copy what everyone else is doing, and/or take advice from people who don’t really know why they get the results they do. Apart from that, something from Ric: often the most important thing is showing up consistency in training inevitably brings results. Look at the Racing Series: to do well you have to stay healthy and be consistent enough to turn in reasonable performances from January to November. Is there anything about you that other runners might be interested to know? I am British born and bred and regularly hallucinate that I am Seb Coe, Steve Ovett or Steve Cram, sometimes Lasse Viren, and more often than I like to admit, Paula Radcliffe. I am plagued by a drive to relentlessly explore new ideas about running (as well as my specialist field of complementary and alternative medicine). I benefit here from ongoing discussions with and feedback from team-mates Dwight Cornwell (winner of the 60-64 age group) and sprinter Steven Sashen, while Ric somehow succeeds in keeping me grounded in reality. Jan Huie, 59, of Colorado Springs won the 55-59 female division. Boulder’s Diane Wild

How do you train? I don’t really train. I run about four days a week, and occasionally use the exercycle or elliptical trainer. We live in the Mountain Shadows area of Colorado Springs, about a four mile run from the Garden of the Gods Visitor Center, but that four miles includes running up and over Flying W Ranch Road, an interesting workout in itself. Of course, I love running and hiking in the Garden, but I enjoy running in the neighborhood. It’s scenic and there’s almost no level ground. What is your favorite race? Of the series races, my favorite has been the Durango Steamworks Half Marathon. I loved the small crowds, gently rolling terrain, and the great post-race barbecue around the health club swimming pool. Of the smaller races, I really like the Sharin’ O’ The Green in Ft. Collins. But the most scenic has to be the Quarry Loop, the “other” race at the Lead King Loop. I bowed out of Lead King due to a badly sprained ankle, and walked and jogged the 12.5K Quarry Loop. Stunning scenery, followed by a superb post-race barbecue and pot-luck supper. Do you have any advice for other runners? What are your goals for 2009? At this age, it’s as much about what you don’t do as about what you run. Lots of stretching and adequate recovery work for me. My goal for 2009 is to remain injury-free. If that results in some faster times, great, but staying healthy is more important.

surements to monitor my progress like: weight, % body fat, Saturated Oxygen (SpO2), spirometric data, blood pressure, energy levels, etc. This data helps me to determine what training works and what doesn’t for me. Do you have a favorite place to train? Magnolia Road near Boulder is my favorite place to run. It fills the training need for a long run, for altitude training, and for hills, provides plenty of fresh mountain air, to stay focused and in control (you will regret it if you go out too fast), and when it is really hot, cold, and/or windy, it becomes a will power run. It has fabulous vistas and a great surface to run on. Usually you get the opportunity to be inspired by some Kenyans, the Japanese women’s marathon team, CU team, or some famous elite athlete streaking by. Do you have any advice for other runners? One of the things that has worked for me this year to stay injury free is to focus on recovery. I wouldn’t pretend to think that I might have any special knowledge is this arena but I can share what I think worked for me: ice baths, stretching (low key), refueling immediately after a workout, afternoon naps, plenty of sleep, low level laser therapy, massages, running in a pool, chiropractic adjustments, yoga, and relaxation exercises. I don’t do them all every day. Stephanie Wiecks or Palmer Lake won the female 60-64 division. Cathy Morgan of Fort Collins placed second and Brighton’s Sandra Rostie was third.

Dwight Cornwell of Fort Collins won the 6064 male division. He edged out Stephen Berger of Littleton and Lou Huie of Colorado Springs. Why do you run? There are a lot of reasons that I run: it is a habit, I enjoy it, it is a way of being social, it improves my health, it provides a competitive outlet, I get to set goals and try to achieve them, and it instills a sense of growth as I get faster and smarter about running. My wife runs so it is something we can do together. Of course my dog loves to run with us as well. It is exciting when you get a PR, and I love when I get into a fast rhythm on a long training run and feel the power build inside of me. It is a very kinesthetic experience for me. How do you train? Training is my favorite thing about running. I run 80 to 100 miles per week. I run easy three times a week, medium one time a week, and hard three times a week. The training week usually includes short intervals, long intervals, a LAT run, and a long run. I feel cross training is important to maintain a physical and mental balance. So my training week includes: elliptical sessions, high altitude training (www. Go2altitude.com), weight training, core exercises, breathing exercises, muscle activation training, range of motion exercises, and running drills. I also have a lot of equipment to do meaJanuary/February 2009

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>> THE FAST LANE <<

60-64 female Stephanie Wiecks

65 and over male Jim Romero

65 and over female Connie Ahrnsbrak

Tell me a little about yourself. I recently turned 62 -egads! I used to think that was “SO OLD.” I live in Palmer Lake with my husband, Reid. I retired from American Airlines, started working for the Douglas County Library District, retired again, and now work two days a week at the Philip S. Miller Library because I like the people and the job. I love riding horses and most outdoor sports, I am a ceramicist and dabble in many art forms. I love life and try to live it to the fullest. I was diagnosed with fibromyalgia and osteo-arthritis throughout my joints (especially hips, knees, ankles) and am striving to remain as active as possible while challenging myself with new goals.

self and be positive in your approach to whatever you attempt.

Marathon for a second time and also climbed Mt. Kilimanjaro for a second time.

What did you enjoy this year? This year, I challenged myself with two running goals that I had never attempted before, and the commitment made me more focused and competitive. It led to new acquaintances and a few friends, plus, we traveled to places we had never been before.

Connie Ahrnsbark of Lakewood won the 65 and older female category. Myra Rhodes, 76, of Centennial was the oldest competitor in this year’s series. She competed in 12 races. Libby James of Fort Collins placed third.

Do you have a favorite place to run? Palmer Lake provides some of the most inspirational places to run. We are surrounded by the Pike National Forest, Ben Lomand and the Douglas County Open Space with the Spruce Mountain Trailhead, and our “Res Road” that leads to Limbach Canyon. What is your favorite race? I guess my favorite races would be the Pikes Peak Marathon, Barr Trail Mountain Race and the Lead King Loop in Marble. The Summer Round-up (part of the Triple Crown series in Colorado Springs) is also pretty and challenging. Do you have advice for other runners? My only advice is to believe in your16 coloradorunnermag.com

Tell me a little about yourself. I am retired and 68 years old. I live in South Denver. Why do you run? I run because I love to run and to stay healthy. How do you train? I run three days a week with friends my age on the South Platte River around the Nature Center and Chatfield. I also run with a trail group on Tuesday and Thursday nights. Do you have a favorite race? I would say the Greenland Trail Run is my favorite race. Do you have advice for other runners? My advice to other runners is to run for fun, enjoy and stay healthy. I enjoyed running the Colorado Runners Series. Do you have any goals for 2009? My goal for 2009 is to continue running around the world. Australia is my next goal. I recently finished running a marathon in every continent. In February, I ran the Kilimanjaro

January/February 2009

How do you train? I don’t really have a solid base for training, probably never really have. Where is your favorite place to run? I have lots of favorite places to run. Every new place becomes my favorite place until the next one comes along. I don’t believe any of us has enough time no matter our age to run all the beautiful places in the U.S. Utah is probably in second place for me right now, but I haven’t run a lot of those great places back east. How was your running this year? This year was stressful. I’m slowing down. I was injured after Park to Park so I literally did not run for about five weeks. I enjoyed this year’s series very much. Do you have any goals for 2009? My goal is just to wake up every day and hope to continue to run for a few more years. I have a great group of Colorado Masters that I run with every week and I have also trained/raced with my sister, Rosalie Murch for well over 35 years - there is just nothing better.

Steve Glass / Glass Photography Michale Patton Photography Derek Griffiths / Running Memories

Why do you run? I started running in the early 70s while living in Hawaii and it is a habit with me now. Running provides my balance, and it helps to keep me healthy. I enjoy the competition. I do not have a good training routine - I run for my pleasure mostly, walk when I feel like it. Next year I am determined to be more disciplined.

Jim Romero of Denver ran in every single series race. He won the 65 and older category. Larry Avery of Boulder placed second and Littleton’s Jack Barry, 70, earned third.

Tell me a little about yourself. I am 68 years old, live in Lakewood, and have been running all my life, even before running and racing were around. We just didn’t have any programs for women way back then.

2009 Colorado Runner Racing Series Sponsored 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.

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

PRIZE MONEY! $3,600 Total Prize Purse donated by Avery Brewing Company

Racing Series Scoring

Date

Name

Distance

Location

January 10

Oatmeal Festival

Lafayette

February 21

Snowman Stampede

Littleton

March 15

Runninâ&#x20AC;&#x2122; Of The Green

Denver

April 11

HRCA Heritage Run

10K

Highlands Ranch

April 25

Sierraâ&#x20AC;&#x2122;s Race Against Meningitis

Loveland

May 3

Colorado Half Marathon

13.1M

Fort Collins

May 16

Cottonwood Classic

Thornton

June 14

Garden of the Gods 10M

10M

Manitou Springs

June 21

Stadium Stampede

Denver

July 4

Four on the Fourth

Boulder

July 25

Classic 10K

10K

Colorado Springs

August 16

Georgetown to Idaho Springs

13.1M

Idaho Springs

September 7

Park to Park

10M

Denver

September 13

El Grito

Denver

September 20

Lead King Loop

25K

Marble

October 11

Coal Creek XC Challenge

Lafayette

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 UPCOMING SERIES RACES:

2008 Racing Series Schedule

Place All Divisions

100

Januray 10

February 21

March 15

April 11

Lafayette

Littleton

Denver

Highlands Ranch

by nancy clark, ms, rd

>> NUTRITION ADVANTAGE <<

The Missing Link Nutrition Issues in Underperforming Athletes Part II

For many athletes, nutrition is the missing link. They have their training down, but their diet needs help. Here are eight common problems that could be sabotaging your running and triathlon race times.

MISSING LINK #1: Beneficial protein intake Some athletes eat too little protein; others eat too much. For example, a 150 pound (68 kg) athlete may need 0.5-0.75 grams of protein per pound (1-1.5 g pro/kg); this translates into about 75 to 105 grams of protein a day. This athlete can easily consume too much protein if the foundation of the menu is: Breakfast: 6 egg whites, 18 grams of protein Lunch: 1 can tuna, 35 grams Snack: 1 protein bar, 20 grams Dinner: 2 chicken breasts, 90 grams and 16 oz milk, 16 grams Total = 179 grams Now, 179 grams of protein is excessive to the point some of the protein could be wisely traded for more carbs to better fuel the workouts. In contrast, a vegetarian athlete on a reducing diet could easily underconsume protein if foundation of the menu is: Breakfast: 2 egg whites, 7 grams of protein Lunch: salad with 1/4 cup chickpeas, 3 grams Dinner: 1 garden burger, 11 grams 18 coloradorunnermag.com

Total: 21 grams Too little protein contributes to poor recovery, muscle wasting, and suboptimal results from hard training. Solution: Learn your protein requirement and how to translate that into food. .

MISSING LINK #2: Iron to prevent fatigue from anemia Iron-deficiency anemia is common, particularly in females. Anemia causes needless fatigue and reduced performance. A survey of collegiate athletes indicated that 20% of the female volleyball and basketball players were anemic, as were 50% of the soccer team. Yikes! Solution: If you feel needlessly tired, get your blood tested by your doctor, and be sure to get your serum ferritin measured. To help prevent anemia, strive to eat an iron-rich diet with red meat, or iron-rich alternatives (dark-meat chicken or turkey, salmon, tuna) and iron-fortified cereals (Wheaties, Raisin Bran, Total). To enhance iron absorption, include with each meal a source of vitamin C, such as orange juice, berries, broccoli, tomato and other fruits and vegetables.

MISSING LINK #3: Post-exercise food At the end of a hard workout, you haven’t finished your training until you have refueled. Don’t rush off to work or school, with “no time to eat” as the excuse. Solution: Plan ahead, so you have recovery foods readily available. Even in a time-

January/February 2009

crunch, you should be able refuel your muscles properly. “No time” is no excuse.

MISSING LINK #4: Recovering with both carbs + protein Recovery foods should offer a foundation of carbs with protein as the accompaniment. A reasonable target is about 240 calories of carbs (60 g carb) and about 80 calories (20 g) of protein. Some popular choices include Greek yogurt with honey, chocolate milk, cereal with milk, and pasta with meat sauce. You need not buy engineered recovery foods; standard fare works fine! Note that recovery foods can be eaten pre-exercise. That is, a pre-exercise yogurt gets digested into amino acids and glucose; those food components will be ready and waiting to be put into use when you stop exercising. In a 10-week study with recreational body builders, those who consumed a protein-carb supplement both immediately before and right after the mid-afternoon strength training session gained 2.3 pounds more muscle and 7 pounds more in strength (as measured by bench press), compared to the group without the pre- and post-exercise fuel. Athletes who do two workouts a day really need to rapidly refuel with a proper recovery diet. A six-week study with swimmers reports those who did two workouts (morning and afternoon) sprinted slower than those who swam only in the afternoon. If nutrition is your missing link, don’t even think about double workouts. Solution: You may not feel hungry

iStockPhoto.com

In Part I of this article, which was published in the last issue, I discussed five common missing nutrition links that hurt athletic performance: 1) Respect for the power of food. 2) Sufficient calories during the active part of the day. 3) Equal sized, evenly scheduled meals. 4) A beneficial intake of dietary fat. 5) Pre-exercise fuel. Here are more missing links, with solutions to help you eat to win.

for solid foods after a hard bout of exercise, but you are likely thirsty. A fruit smoothie made with yogurt is excellent for recovery, as is a chug of chocolate milk. Both contain carbs to refuel, and protein to build and repair muscles and reduce muscle soreness.

MISSING LINK #5: Rest days for muscles to refuel Rest is an important part of a training program; muscles need time to refuel and heal. Depleted muscles may need more than 24 hours to replace glycogen stores. Hence, rest days with little or no exercise enhance a training program. Athletes who want to lose weight commonly hesitate to take a rest day; they fear they will “get fat.” These athletes need to understand: 1) On a rest day, they will feel just as hungry because the muscles need food to refuel. 2) They will gain (water) weight. For each one ounce of glycogen, the muscles store about three ounces water. This water gets released during exercise; it is beneficial. Solution: Plan one to two rest days a week. Notice how much better you are able to perform the day after a rest day.

MISSING LINK #6: Adequate Fluids Athletes who stay well hydrated can train harder and perform better. For each one percent of body weight lost via sweat, your heart has to beat three to five more times per minute; this creates needless fatigue! Solution: If you are well hydrated, you will need to urinate every two to four hours, and your urine will be a light color. If you sweat heavily, you really should learn how much sweat you lose (and thereby need to replace) during a workout. Do this by weighing yourself naked before and after exercise. For each pound (16 oz) of sweat, you should drink at least 16 to 24 oz. fluid.

MISSING LINK #7: Sodium before exercise in the heat Research with trained cyclists reports they rode 20 minutes longer to exhaustion (99 versus 79 minutes) in 90°F (32° C) heat when they drank a pre-ride beverage with about 1,000 versus 150 mg sodium. They drank no fluids while riding. Solution: If you train and compete in the heat, you should consume salty foods beforehand. This holds water in your body and reduces your risk of becoming dehydrated.

MISSING LINK #8: The sports dietitian Serious athletes generally have a support crew that includes a coach, sports psychologist, medical doctor, physical therapist and massage therapist. But to their detriment, some fail to have a sports dietitian on their team. Don’t let that be your case! Solution: To get the most from your workouts, use the referral network at www.SCANdpg.org to find a local registered dietitian who is a Board Certified Specialist in Sports Dietetics (RD CSSD). This professional can help you resolve your struggles with “no time” to eat properly, find pre-exercise fuel that reduces stomach problems and “transit trouble,” attain your desired weight and percent body fat, and transform disordered eating into effective fueling. The bottom line: Don’t let nutrition be your missing link! You will always win with good nutrition! Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) is the author of the Sports Nutrition Guidebook (2008), Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com.

by roy stevenson

>> TRAINING SMARTS <<

The Art and Science of

Interval Training

Interval training can be an extremely potent training technique to improve your racing performances. It’s also widely avoided by recreational runners because it’s considered a sharpening technique for elite runners only. This should not be the case, and runners at all levels should be able to utilize this mode of training and receive significant improvements in their racing times, regardless of where they finish in the pack. Benefits of Interval Training There are five ways that interval training can benefit you 1. Improves competition: It simulates the stress of race pace and conditions athletes for competition.

DIRT D

Distance of each fast burst

2. Improves Neuromuscular Coordination: Your nervous system gets used to running at a faster pace.

Interval, or length of recovery jog/walk between fast bursts

3. Less lactic acid accumulation at a given pace: It trains the athlete to run faster and accumulate less lactic acid at a given pace.

Repetitions, or how many fast bursts we do in one session

Time for each fast burst

4. Thermoregulatory system is not as stressed: Body heat does not accumulate as rapidly as during continuous running. 5. Runners of all abilities can use it: Joseph and Kimberlie Nitti, in their book Interval Training for Fitness write, “Interval training can benefit almost any health person, from beginning exercisers to world-class endurance athletes.”

principles on which interval training is based, wastes many runners workouts, and worse, causes injury or sickness if it’s overdone. Defined as “repeated bouts of high intensity running, each followed by a limited rest period,” interval training involves running a short distance repeatedly, at a speed that is always greater than could be sustained continuously for the full session. In other words, you run shorter bursts faster than you would run a race, with much slower recovery intervals between these fast bursts. This is how we get the name “intervals.” With recovery intervals, we eventually adapt to sustaining the workload for a longer period. And by manipulating the length of the recovery interval, we create the desired training effect. IE - short recovery intervals create an oxygen debt, so we improve faster. Finding your level of performance for interval sessions is tricky, and you need to take the following factors into account; the acronym is:

Unfortunately, a lack of knowledge and understanding of the

20 coloradorunnermag.com

January/February 2009

This is an especially appropriate acronym - you’ll feel like dirt if you miscalculate any of these factors. Most runners go wrong by using incorrect distances for their fast bursts and/or recovery distance, then wonder why they aren’t improving their times, or their times are getting even slower. Here are some key guidelines to using intervals successfully

iStockPhoto.com

It’s important to exercise the right energy system your competitive racing distance stresses. (More about this follows). Your fast bursts need to be the correct distance for your main racing event.

It’s critical you recover completely between interval sessions so your energy reserves are replenished and your muscle tissue has time to recover and rebuild.

Don’t do too many fast interval bursts in each workout. More about this later.

Experiment with adjusting your recovery interval to get the desired training effect for your racing distance.

Interval workouts should not become the focal point of your weekly training program - you don’t want to become over competitive with yourself and obsessed with your interval times.

Establish your limitations with all of the above.

Interval Training Terminology Interval: The recovery distance between fast bursts. Repeat (aka repetition): The fast burst part of interval training. Energy System: The fuel supply systems that the body employs during various types of (intensity) of exercise. Anaerobic: Fast, high intensity exercise where you cannot supply enough oxygen to the working muscles, and consequently have to stop or slow down. Aerobic: Steady state exercise where you take in enough oxygen to supply the muscles’ demands. This would be running at a pace you can maintain for a long time.

Finding the Right Energy System for Your Interval Sessions Three energy systems can be stressed with interval training. The first is the Adenosine Triphosphate - Phosphocreatine (ATP-PC) System if you’re training for very short-term fast energy release activities of less than 10 seconds (such as high power events like shot put or 100m sprints). The second system is the lactic acid system, that primarily uses glucose as its energy source, for events lasting one to three minutes (such as 400 meters, 800 meters, and part of 1500 meters). The third energy system is the aerobic system that uses oxygen as its catalyst for energy release while burning fats and carbohydrates, in events that last longer than three minutes. Here’s a table summarizing the three energy systems: Energy System

ATP-PC

Lactic Acid

Aerobic

Anaerobic or Aerobic

Anaerobic

Aerobic

Speed of Action

Very Rapid

Rapid

Slow

Power Output

High Power Moderate Power

Low Power

Duration

< 10 sec

1-3 Minutes

> 3 Min

Fuels

ATP-PC

Glycogen

Glycogen, Fats

Unless you’re a sprinter or field-eventer, the ATP-PC system is not worth using in your training. The lactic acid system becomes more important because middle distance runners stress it when they compete. But the main system recreational and semi-serious runners utilize is the aerobic pathway. So your fast bursts in an interval workout need to be long enough to dip into the aerobic system; that is, they should be three to

January/February 2009

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>> TRAINING SMARTS << ing distance. However, you will get benefits from doing shorter interval bursts. You’ll improve your neuromuscular coordination of running at high speed, making you more efficient, and thus run faster in your races. The disadvantage of these shorter faster intervals is that as intensity increases, so do your chances of injury, because of the higher impacts.

The Length of Your Interval Bursts Because of the precise nature of the distances and times you’ll be running, interval training is best done on the 400 meter track. How far should you be running in your fast bursts? Distances that stress the aerobic system includes 800m (2 laps), 1200m (3 laps), 1600m (4 laps), and even 2000 meters (5 laps).

How Many Fast Bursts Should You Do in an Interval Workout? The cumulative distance of the fast bursts in your interval workouts should add up to 1.5 to 2 miles for beginners. For example, a session of 8 times 400 meters should be the absolute maximum number prescribed - and that would certainly not be recommended for your first interval workout. You might start with 4 repeats of 400 meters, adding two to that workout next time you do it. Running a cumulative total of fast bursts exceeding 3 miles in an interval workout significantly increases your chances of injury, while incurring diminishing benefits.

What To Do in the Recovery Intervals Walking or jogging, or a combination, is recommended in the interval between fast bursts. Your first goal is to adapt to the interval workouts by attaining the maximum number of repetitions over these distances. Then, for continued improvement, speed up the fast burst, or decrease the recovery interval between them. Decreasing the length of the recovery interval between fast bursts achieves great results, because this doesn’t allow your energy sources (ATP and glucose) to completely resynthesize. Thus you draw on the emergency back up system, the lactic acid system. Your body adapts to this by tolerating smaller amounts of lactic acid, enabling you to cruise at a “higher wattage,” or a much faster pace with less lactic acid building up.

ten minutes.

How to Estimate the Speed of Your Fast Interval Bursts The longer the fast bursts, the slower they need to be because of our limited ability to supply oxygen to the working muscles and to disperse fatiguing by products (such as lactic acid) as they build up. So, if you do mile repeats, do them 10-25 seconds faster than your average 10K race pace, or slightly faster than your average 5K race pace. Once you reach 8 or 10 x 400 meter repeats comfortably, for example, you can pick up your pace by about two to three seconds for following sessions.

General Advice for Doing Your Interval Workouts Many runners waste their time doing 100, 200 and 400 meter bursts until they’re blue in the face, and wonder why their times don’t improve. They’re not exercising the right energy system for their rac-

An Example: Sub 40-minute 10K Let’s look at a runner trying to break 40 minutes for a 10K race. He or she needs to average under 6:27 mile pace, so 1600 meter repeats should be done at around 6:10. Start with one of these and build to two. For the same goal, running 800 meter repeats should be slightly faster again, as the distance is shorter, around 2:55-3:00 per repeat. Start with two of these repeats, building to four. Repeats over 400 meters should be at about 80-85 seconds each - start with 4 x 400 meter repeats, gradually building to eight.

How Much Time is Needed to Recover From an Interval Workout? It’s critical for you to adapt to your interval workouts rather than let them flatten you because of the high risk of illness or injury. Allow at least 48 hours between these high intensity workouts, and if you’re over

Table for Suggested Interval Workouts for Beginners Distance of Fast Burst

Number of Reps

Length of Recovery Interval

Speed of Fast Burst

Recovery Mode

100 meters

8-16

200 meters

Slightly faster than your 200 meter workout pace

Walk/jog

200 meters

6-14

200 meters

3-5 seconds faster than your 400 meter workout pace

Walk/jog

400 meters

4-8

400 meters, then reduce to 200 meters

5-10 seconds faster than your 800 meter workout pace

Walk/jog

800 meters

2-4

800 meters, then reduce to 400 meters

10 seconds faster than your 1600 meter workout pace

Walk/jog

1600 meters

1-2

1200 meters, then reduce to 800 meters 10-25 seconds faster than your average 10K time

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Walk/jog

iStockPhoto.com

30 years old, one interval workout a week is sufficient. Your muscles, tendons, ligaments and connective tissues need much longer to recover past this age, as they lose their elasticity and resilience. Two interval workouts a week are possible if you’re under 30, but you’ll find out very quickly if you’re not recovering properly because you still won’t be able to walk without pain two days later!

Moving Up to a Higher Level of Interval Training If you are running faster than previous times for 2-3 consecutive workouts or more, it’s time to move up to a faster pace. When you can comfortably perform the workout, it’s time to increase the pace or decrease the recovery interval. If your heart rate (one minute) immediately after finishing the last repetition is dropping over the weeks, it’s also a sign your cardiovascular system is ready to handle more.

Surviving (and Thriving on) Your Interval Workouts Obviously we are all different, and no two athletes will respond to an interval workout in the same way. Thus, avoid competing with others in your workout to reduce your risk of injury. I’ve seen countless runners get injured from thrashing themselves in interval workouts against faster teammates.

Warm-Up A good warm-up is critical for interval workouts. A solid 15-25 minute jog with stretching and some fast “stride outs” of up to 50 meters where you pick your tempo up to a medium-paced sprint to prepare you for the fast interval bursts. Likewise for good recovery, a 15-minute jog and stretching to cool down afterwards will help disperse metabolic waste products that have built up, reducing your muscle soreness the next day.

not recover for the next day’s training, which should be a slow recovery jog on a soft surface. Most important is to have adequate aerobic conditioning before you attempt interval training. I’d suggest 8-10 weeks of steady state, aerobic running to prepare you for the rigors of interval speed work.

Interval Training Variations Another type of interval running you can do is fartlek (a Swedish word meaning “speedplay”). Here you run hard through a park or woods for a certain period of time (for example five minutes), then jog to recover, then another fast burst, and so on. This type of training provides a break from the regimentation of track intervals. Finally, avoid mixing different distances in the same interval session on the track. For example, 4 x 400 meters, then 6 x 200 meters. This training obviously requires a shift in pace to be effective, greatly increasing your probability of injury from muscle strains, hamstring tears, etc. During this workout your body and legs have just adjusted to one pace, then are expected to adjust to another distance. It confuses your neuromuscular system, inhibiting the building of a nice motor learning pattern of running at a certain tempo. Good luck with this fast training, and remember when in doubt, slow down the pace, or consult with your coach or a runner who is experienced in using interval training. Roy Stevenson has a master’s degree in coaching and exercise physiology from Ohio University. He has coached hundreds of serious and recreational runners and his articles on running have been published in over a dozen regional, national and international running magazines in the U.S.A., Australia, and U.K.

Recovering from Interval Training Sessions

Your interval workout should not be so exhausting you can-

DR. SCOTT VANDER WALL - Elite provider of Active Release Techniques - Myofascial Unwinding - Custom Foot Orthotics January/February 2009

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>> YOUTH RUNNING <<

by bill stahl and tracy peterson

State Cross Country Meet Caps High School Season

Runners compete in the 4A girls race at the state cross country meet.

For the most part, individual and team favorites prevailed at the Colorado State Cross Country Meet. In the few instances where that wasn’t true, the surprises were extremely exciting. The first state meet to be held in Fort Collins – at Fossil Ridge High School on October 25 – began with warm temperatures and sunny skies with the inaugural 2A class races. Nederland emphatically claimed the first 2A girls title with just nine points, well ahead of Crested Butte at 23. Sisters Kelley and Kat Robinson finished 1-3, while freshman teammate Rebecca Herman was fifth. Kelley is a freshman and Kat a junior, and the Panthers’ fifth runner is also a freshman, so Nederland is well-positioned to repeat in ’09.

The boys 2A race was far more suspenseful, both teamwise and individually. Rocky Ford, which had won the 3A title in ’07, triumphed by a margin of one scant point over Wiggins. Victor Montoya, a runner-up in 3A last year, outsprinted Fountain Valley’s Steven Stoot to the finish line in a time of 16:01 over the 5K course. “At 1 and a quarter miles, I tried to throw in some surges to lose him, but he stuck hard” said Stoot, who has Stanford at the top of his college choices. “I’ve been working on kicking for so long, and I thought I had him, but Victor has such a strong kick.” Colorado Springs’ Classical Academy swept the 3A races. While the Titans were expected to defend their girls’ title for the fifth time, the boys’ victory was a bit of a surprise. The girls race was possibly the most exciting one of the day, as Classical Academy’s Kaitlin Hanenberg separated herself from the pack early on. However, Middle Park’s Sam Berggren shot forward halfway into the race and dueled the 2007 defending champ all the way to the finish. Berggren used her impressive track speed to take a brief lead 400 meters out, but Hanenberg surged ahead again and held off Berggren by three seconds in 17:47, the second-fastest girls time of the day. The Titans scored 24 coloradorunnermag.com

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16 points, a whopping 95 points ahead of second-place Salida as Hanenberg was followed by Shelby Stableford, Emily Lavalley, and Kassie Mazzocco in a jaw-dropping 1-3-5-7 finish. “I’ve been hanging around this team since 6th grade, which made running at State more exciting,” said Stableford, a freshman. “This is much better than junior high running because it’s more intense and competitive. I surprised myself how I was able to hang up with the leaders, and then I caught up from behind to get third.” The Classical Academy’s boys provided the first upset of the day, upending Lyons 53-69 in a seesaw 3A boys race. Bayfield struck early in their distinctive purple uniforms and bright yellow socks. Lyons, Classical Academy, and Colorado Academy – clad in white singlets instead of their usual black to “hide” from their competitors – all made strong moves over the next mile. However, the Titans were strongest over the last mile to take the title. John Metzger, a TCA junior, said he hung back in around 25th place before moving up to 15th with a mile to go and then finishing 11th in 16:49. “Last year, we were disappointed (TCA was third), and our win this time was definitely a surprise. I suffered, but rebounded. We do a lot of reps when you’re fatigued, so the coaches had us ready for the last mile.” For Colorado Academy, it was their Sam Feldatto of TCA finishes fourth in the 3A race.

Mark Weeks Alan Versaw Bill Stahl

Kaitlin Hanenburg of The Classical Academy repeated as the 3A girls champion. first trip to cross country’s big dance, and they were thrilled with their third-place result, with Faith Christian and Bayfield both finishing within five points behind them. Many expected Lyons’ Andrew Roberts to beat the field, but Buena Vista’s Joseph DeMoor took control early in the race to outdistance Roberts by 16 seconds in a time of 15:28. “We didn’t see Classical coming, either,” said Lyons coach Mark Roberts. “We thought it would be (Colorado Academy) and Faith, with Bayfield as an outside shot. But Alan (Classical Academy coach Versaw) had two kids PR by over 40 seconds and we didn’t have an answer for that.” The 4A girls race was expected to be the most wide-open of the day. Thompson Valley, last year’s runner-up, was beaten by Cheyenne Mountain’s first four runners, but the Eagles’ fifth runner was so far ahead of the Indians’ fifth runner that Thompson Valley grabbed the title by 26 points. Alamosa, Greeley Central, and Mullen rounded out the top five. Alicia Nelson of Moffat County moved up from fourth-place last year to take the 2008 title in 18:13, ahead of fellow senior Laura Tremblay of Thompson Valley. The most impressive boys performance of the day belonged to Denver North’s Joseph Manilafasha, who covered the course in 15:08 to win the 4A race over Falcon’s gutty Wes Rickman by 21 seconds. Rickman, who was also runner-up in ’07, and Kevin Johnson finished 2-3 to lead Falcon to the team title over Wheat Ridge, which had won last year’s 5A crown. The Farmers’ Dart Schwaderer, Scott Fauble, and Henry Cowhick finished 4-5-9, but Falcon’s fourth and fifth runners made the difference in their 52-point margin. Niwot was

third for their best-ever state finish. Despite not winning consecutive crowns, Wheat Ridge was elated with second-place. “We wanted first, but Falcon was the toughest team all year,” said Fauble, who was 15th at the mile mark, before zeroing in on his targets. “I said, ‘Go get Dart.’ I finally caught him with 200 yards to go, but then (Mullen’s Andrew) Berbrick came charging on me. I had forgotten he had a lot of speed.” Fauble managed to hold off Berbrick, just one quarter of a second behind teammate Schwaderer. “I went out hard, and at 1 and a half miles I was feeling awful,” said Schwaderer. “I had tears in my eyes. I hurt pretty bad.” ManilafaVictor Montoya (right) of Rocky Ford and Steve Stoot of sha’s dominating run Fountain Valley congratulate each other after the 2A boys almost paled compared race. to the thumping administered to the girls 5A great,” he said. “Our team is really close, so field by Air Academy’s Allie McLaughlin, who I’m very happy for all of them.” also compiled an undefeated season in capturing “As a team, we were disappointed,” the state title by more than one minute in a mind- said Dakota Ridge coach Mike Callor. “The boggling 17:04, a time that would have placed girls are a better team than they showed, as were her sixth in the 2A boys race. Clare Gallagher the boys. It was an off day for many of them and of Cherry Creek was runner-up. Nationally- we ran without Kaitie (Vanatta, state champ as ranked Fort Collins avenged last year’s second- a freshman before three years of frustrating inplace finish to Dakota Ridge with a convincing juries that led to a 149th-place finish this year). 110-203 edge over Highlands Ranch. Miranda (But) all said and done, a fifth, a fourth, four Benzel, the Front Range League titlist, finished All-State athletes and a repeat state champion, fourth to lead the Lambkins. Dakota Ridge really wasn’t a bad day.” didn’t run at full-strength and fell to fifth. Surely, a good many runners didn’t Even though Cherry Creek was third think it was that bad a day, either. in the 2007 boys 5A race, coach Steve Lohmann was rather shocked by his team’s 20-point victory over Regis. The Bruins were led by Walter Schafer, who snagged second-place in a Runners compete in the 5A boys race. very competitive field. Seven runners packed together for almost the first two miles before the group winnowed down to Schafer, Evan Appel of Dakota Ridge, Matt Bell of George Washington, Roblet Muhudin of Overland, and Bobby Nicolls of Regis. Nicolls, who has unsuccessfully tried to break away from Appel in state track and cross country meets in the past, made a similar move this time, only to see it fail once again. Appel completed a very determined season with a 10-second victory over Schafer in 15:20, with Muhudin in third, followed by Nicolls and his brother Danny. “I tried to stay with Evan and Bobby, which I did for 2 and a half miles,” said Schafer. “At that point, I knew I could get Bobby.” Coronado and Dakota Ridge each placed three runners in the top 26 to take third and fourth places. Schafer had received a lot of attention over the course of the season, so he enjoyed sharing the spotlight with his team. “It feels January/February 2009

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by shannon sharkey

>> PERSPECTIVES <<

Paige Higgins Runs the Chicago Marathon:

A Spectator’s View

It’s the night before the 2008 LaSalle Bank Chicago Marathon and I’m eating dessert. And I’ve had wine. And it’s getting late. I did run this morning. I also rested my legs for two hours on the Untouchables Mafia tour bus. But then I shopped on Michigan Avenue for a few hours. And now, I’m eating dessert. Yummm… I mean, “Hmm, what’s my race strategy for tomorrow?”

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Okay, I’m not actually running the marathon, but I will be running. I have flown in from Colorado with my husband, Mike, and my parents, Jim and Sally. Our local Chicago friends, Erin and Jim, are looking forward to watching the race and Erin’s mom, Shannon, rounds out the team. We are an experienced posse of spectators with specific assignments for tomorrow. While none of us will pin a bib number to our shirt or lace a timing chip into our flats come morning, we all have the pre-race jitters. My sister, Paige Higgins, runs her third Chicago Marathon tomorrow. Spectating will be interesting this year. We all know that no matter how hard we run or how many shortcuts we take, it is possible that Paige will beat us to each of our designated cheer spots. Last year, Paige had a breakthrough marathon, running two hours, 40 minutes, and 14 seconds, in a race that was eventually cancelled due to record heat, and finished second for the American women. She is the 2008 USATF 25K champion, running one hour, 30 minutes, and 49 seconds. She runs for Greg McMillan, coach of McMillan Elite. She’s fast. I should probably nix the dessert. The morning of the race, we get down to the specs of spectating over breakfast. With the course map, a road map of Chicago, and a transit map unfolded before us, we designate individual battle stations. Paige wants the majority of the cheering done over the second half of the course, so we plan accordingly. Spectating requires planning, flexibility and cognizance of lessons past. Last year, while Paige and around 35,000 others ran in Chicago disguised as a sauna, I wore jeans. Trying to run, cheer and take pictures while my sweaty jeans sagged ever lower off my butt does not work. Lesson learned. This year, we all have running clothes and shoes on. We exit the hotel with cell phones, maps, watches, cash and I have the camera. Time to get our cheer on. Erin, Jim, and Shannon are going to hover at the start and finish. Mom and Dad are going to cheer Paige on within the first mile, as she runs down Columbus Drive and over the Chicago River, before turning left onto Grand Avenue. Then they will make their way to the half. Mike and I will go to the starting line, to capture her elite start in still frame, before heading west on Monroe, also to the half. Forget pictures of the elite start. By the time we make it to the intersection of Columbus and Monroe all of Chicago is in my way. The gun goes off. All I can do is hold the camera above my head and click in the direction I think Paige is running. Our workout, although not at the same intensity, starts when Paige’s does. Paige heads north on Columbus as Mike and I turn west onto Monroe. We stop briefly at State and LaSalle to cheer Paige within the first and third miles. We’re loud. People look at us. I just shrug my shoulders and say she’s my sister, which seems to satisfy curiosity. Paige is front and center of the pack when she flies by Monroe and LaSalle. The marathon tracks northward now, to Lincoln Park, so we have 10 miles, or about 55 minutes, to get to the half. We are there in about five minutes and stake our claim at the front of the barrier, at the corner of Franklin and Adams. I call my parents and find out they are on their way. Over the next hour, it seemed every spectator in Chicago filled in around us - except my mom and dad. Cell phones and maps do not always make up for a sense of direction that relies on Colorado’s mountains, when there are no mountains in sight. With each cell call I try something different. We are at the corner of Franklin and Adams. We are to the right of an over-ex-

Victor Sailor / PhotoRun.net

cited, orange-clad, Dutch crowd. We are directly underneath the northeast corner of the Sears Tower. You know - the tallest building in the city. Eventually Mom and Dad determine they walked right past us and will just cheer Paige from where they are now, which turned out to be about a block west. Amazingly, Paige and I survived childhood. At about one hour, 14 minutes, and 4 seconds, the elite girls round the corner from Franklin onto Adams. Paige is still in the lead! My parents call after Paige speeds by and I tell them to walk east on Adams and we’ll walk west. We can’t miss them. No surprise, Mom is crying proudmommy tears when we meet up, but that won’t stop her. No time to waste, Mike and Dad run south together. Mike will cheer at miles 17 and 20 on Halstead, before turning east toward the 40K. Dad will run further south on Halstead, to cheer just past the twentieth mile, before going east to Cermak Road, then south again on Michigan to mile 24. Mom and I buddy up and run to the “L” station on Quincy and Wells. Clever me, I deciphered the transit map this morning and we will take the Orange Line to Ashland Avenue between miles 18 and 19. Hopping aboard, now there is nothing to do but wait. Paige looked like she was feeling great and I think to myself that maybe my dessert was not such a bad pre-race meal after all. I’ve done some running this morning and my stomach feels fine. The station operator said we will definitely beat the runners to the Ashland stop, but still I’m nervous Paige will beat us. Mom and I occupy our time discussing the race and looking at the pictures I’ve taken thus far. It seemed we stopped at every transit station in the city when finally we pull into the Ashland station. We beat them. There is no runner in sight. And no barriers. No spectators. No police cars. Descending the stairs of the station, I see taxis and buses and regularly moving traffic. Chicago is functioning as normal here. “Ahhhhhhhh!” Scrutinizing the map, we realize that the Orange Line took us too far south on Ashland Avenue. Amid my horror Mike calls. After the half, a duo of Russian women launched a series of attacks that splintered the field. Paige had fallen behind to about tenth when she ran by Mike at mile 17. But a pacetext he just received indicated she is picking it up. I hang up and Mom and I leap back up the stairs to board the train back into center city. There is no way we will catch Paige at mile 18 now, so instead we’ll ride to the Roosevelt station and go from there. We have the train ride to come up with a new strategy. Back on the Orange Line, busy apologizing to Mom, we pull into Halstead station. The doors open. I glance to my right and my brain takes just long enough to compute what I see before the doors close. At the corner of Halstead and Archer, the marathoners are rounding the turn, spectators cheer wildly and policemen are keeping order. Are you kidding me? I consider throwing myself against the door. But the train surged to motion, gliding above Archer Avenue and the elite women running below. The Orange line parallels Archer through the twentieth mile, so looking down, we keep an eye out for Paige. Before the train

veered north away from the course, we did not see Paige, but we did see about three elite women, including Olympic Champion Constantina Tomescu-Dita. The doors ajar at Roosevelt Street and Mom and I burst out. Mom is off to the finish line about two blocks to the east, while I run south on Michigan Avenue. Slaloming through spectators - considerably thinned at this section of the race - I decide to run until I intercept Paige. I spot and flag down Paige’s coach, Greg, who says he is going to the 40K. I keep running south, knowing Mike and Dad are somewhere along this stretch, and with Greg at the 40K, Paige will get maximum encouragement over the final two miles. The first elite women began passing, in the opposite direction, on my right. I start to count. Seven women by, I notice the eighth just down the road. Paige’s style has improved considerably since joining McMillan, so at first I did not recognize her. A few strides later, however, I am certain. I let my vocal cords have a field day. “Come on, Paigie! You can do it! Go Paigie!” I am jumping and dancing and feel my camera dangling by my side. Hello! Take some pictures! Capture the moment! “Come on, Paige! You’re almost there!” Click. Click. Click. “Go Paige!” I cheered as long as I thought she could hear me. Now the cheer torch has passed to Greg, Mike and Mom, all three still waiting her arrival further up Michigan. That is the last I will see of her race. Hopefully she can hold it until the finish. My phone rings. Dad is just south of where I am, so I stay put and wait on him. When he arrives we start walking to the finish, when Mike calls. He is at the 40K and will wait for us there. Unofficially, Paige ran two hours, 33 minutes, and 5 seconds, he tells us, which she should be very happy with. Athlete, coach and team of spectators reunite at the inspiration tent just beyond the finish. Dad, Mike, and I find the tent last, after trekking around the finishers chute that extended all the way to Buckingham fountain. Remarkably coherent, Paige emerges from the tent and is bombarded by hugs and congratulations and pictures. Her teammate, Brianna Torres, who ran 2 hours, 45 minutes, and 4 seconds, exits the tent a little after, to congratulations as well. We crowd around and listen as Paige recounts the race, from the slow pace through the half, to her competitors’ surge tactics in the final miles, to the experience of leading the pack with Colleen DeReuck, Kate O’Neill, and Constantina Tomescu-Dita. They are stories we will ask her to tell again. For now though, mission accomplished, it is time to rest. It is time to eat, shower, nap and take off the running shoes. Paige will probably do all that too. Officially, Paige clocked two hours, 33 minutes, and 6 seconds. She was the eighth female finisher and the third American woman. Her posse of spectators took over 200 pictures, made dozens of phone calls and texts, paid four dollars for an ill-fated train ride, and while we did not run a marathon, we got our fair share of mileage in for the day. Now, who wants dessert?

January/February 2009

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>> RACE REPORTS << Denver Marathon, Half Marathon & ING Marathon Relay Denver, CO October 19, 2008 6,787 Finishers (1,733 - Marathon, 1,164 - Relay, 3,890 - Half Marathon) - Timing by: Timberline Timing - Elevation: Start/Finish = 5,280’ - Course Records: Marathon = Jonathan Ndambuki, 2:21:34 (2007); Martha Tenorio, 2:46:41 (2007); Half Marathon = Jose Amando Garcia, 1:08:45 (2007); Elva Dryer, 1:19:07 (2007)

The 2008 Denver Marathon, the largest marathon event in Colorado, celebrated its third annual marathon in the Mile High City, including a marathon, a half-marathon, ING Marathon Relay and the McDonald’s Mile Kids Race. The race weekend brought nearly 8,000 athletes from 13 countries and 46 states to experience running at 5,280 feet, while also bringing elite field winners from as far away as Kenya and as close as Lakewood, Colorado. More than 100 participants represented 11 charity programs selected by the Denver Marathon, raising more than $200,000. A team of Kenyans swept the men’s full marathon place finishers with Jynocel Basweti winning in a time of 2:22:13. Richard Kimeli took second place with a time of 2:23:54 and Jonathan Ndambuki, the 2007 Denver Marathon winner, taking third with a time of 2:24:53. In the women’s marathon, Nuta Olaru from Romania took first place with a time of 2:42:18. Judy Kiplimo from Kenya came in second with a time of 2:45:11 and Patty Rogers from Lakewood took third in 2:54:27. Colorado men and women swept the podium for the half marathon this year: Joel Hamilton from Lakewood took first in the half with a time of 1:10:40; Josephat Keino from Denver took second in 1:11:29 and Ewen North from Boulder took third with a time of 1:12:56. Three women from Colorado took the podium in the half: Loring Watkins of Littleton took first for the women in 1:24:00; Rachel Foss-Viele from Vail took second place with a time of 1:25:42; and Karen Melliar-Smith of 28 coloradorunnermag.com

Denver took third in 1:25:44. Holding the title as the champions of the 2008 ING Four-Person Marathon Relay, the Runner’s Roost relay team came in first with a time of 2:32:48. The McDonald’s Mile Kids Race had an unprecedented 1,300 participants in its onemile fun-run and other younger races to promote balanced active lifestyles in the state of Colorado. Ronald McDonald kicked off the event with a stretching and fitness session to prepare for the McDonald’s Mile Kids Race. “Today was beautiful – a perfect day for running – which helped our thousands of athletes compete at their highest abilities to make this marathon one of the best in the nation,” said Anton Villatoro, Executive Director of the Denver Marathon. “On behalf of everyone at the 2008 Denver Marathon, we congratulate today’s winners and all race participants, but most importantly, the great people in the city of Denver for supporting this event and making it a great tradition for all Coloradoans.” The course highlighted the cultural diversity of Denver’s communities by incorporating a mix of urban neighborhoods, shopping and restaurant districts, city parks and residential areas. - Trish Bennett

January/February 2009

Half Marathon Male (Overall): 1. Joel Hamilton, 23, Lakewood, CO, 1:10:44; 2. Josephat Keino, 29, Denver, CO, 1:11:33; 3. Ewen North, 30, Boulder, CO, 1:13:00; 4. Nicholas Mockridge, 27, Northglenn, CO, 1:13:04; 5. Kevin Akers, 24, Boulder, CO, 1:14:05; 6. Daniel Kenney, 23, Denver, CO, 1:14:38; 7. Jeremy Schwartz, 34, Boulder, CO, 1:16:24; 8. Dan Ruge, 26, Denver, CO, 1:17:26; 9. Mike Callor, 29, Littleton, CO, 1:17:26; 10. Todd Straka, 41, Boulder, CO, 1:17:59. Masters (40+): 1. Clint Boston, 40, Lakewood, CO, 1:21:51; 2. Steve Pye, 46, Highlands Ranch, CO, 1:24:53; 3. Andrew Loizeaux, 47, Denver, CO, 1:25:44. Grand Masters (50+): 1. Jack Pottle, 53, Aurora, CO, 1:28:29; 2. Dave O’Sadnick, 53, Evergreen, CO, 1:30:20; 3. Doug Chesnut, 55, Louisville, CO, 1:30:53. Seniors (60+): 1. Dave Dooley, 61, Erie, CO, 1:28:31; 2. Danny Trujillo, 62, Littleton, CO, 1:44:09; 3. William Neff, 63, Greenwood Village, CO, 1:45:42. Female (Overall): 1. Loring Watkins, 25, Littleton, CO, 1:24:04; 2. Rachel Foss-Viele, 28, Vail, CO, 1:25:47; 3. Karen Melliar-Smith, 34, Denver, CO, 1:25:55; 4. Ashlee Nelson, 27, Colorado Springs, CO, 1:25:55; 5. Allison Krausen, 28, Edwards, CO, 1:26:16; 6. Sarah Pizzo, 25, Lakewood, CO; 7. Darby Ware, 25, Denver, CO, 1:26:57; 8. Nicole Chyr, 30, Englewood, CO, 1:28:18; 9. Shannon Meredith, 37, Colorado Springs, CO, 1:28:31; 10. Jessica Durrant, 24, Boulder, CO, 1:28:40. Masters (40+): 1. Lianne Shepherd, 44, Boulder, CO, 1:31:13; 2. Susan Brooker, 45, Boulder, CO, 1:31:16; 3. Kim Grant, 49, Denver, CO, 1:37:56. Grand Masters (50+): 1. Connie Demercurio, 52, Windsor, CO, 1:39:32; 2. Joan Grasso, 50, Denver, CO, 1:54:28; 3. Brooke Leer, 51, Greenwood Village, CO, 1:56:38. Seniors (60+): 1. Ann Gruneisen, 62, Lakewood, CO, 2:02:25; 2. Joan Lockwood, 64, Denver, CO, 2:05:28; 3. Elisabeth Kandel, 66, Lafayette, CO, 2:10:39.

This Page: Derek Griffiths / Running Memories Opposite: Linsey Gilchrist

Denver Marathon Celebrates Third Year

Marathon Male (Overall): 1. Jynocel Basweti, 21, Santa Fe, NM, 2:22:16; 2. Richard Kimeli, 28, Santa Fe, NM, 2:23:58; 3. Jonathan Ndambuki, 32, Santa Fe, NM, 2:24:56; 4. Peter Biwott, 32, Aurora, CO, 2:34:02; 5. James McGown, 34, Sidney, NE, 2:34:55; 6. Justin Zahlelr, 22, Saint Louis, MO, 2:43:23; 7. Daniel Verdi, 26, Rochester, NY, 2:44:42; 8. Oscar Ponce, 31, Wheat Ridge, CO, 2:45:53; 9. Ryan Herzog, 28, Denver, CO, 2:46:14; 10. Tristan Mitchell, 22, Centennial, CO, 2:46:16. Masters (40+): 1. Peter Hopkins, 45, Boulder, CO, 2:50:37; 2. Steve Krebs, 46, Lakewood, CO, 2:54:33; 3. Michael Hegstrom, 40, Denver, CO, 2:57:46. Grand Masters (50+): 1. Robert Caillouette, 53, Milliken, CO, 3:12:52; 2. Bill Watts, 50, Littleton, CO, 3:15:15; 3. Paul Monteil, 51, Kansas City, MO, 3:17:21. Seniors (60+): 1. Ken Applegate, 60, Denver, CO, 3:21:23; 2. David Condit, 60, Avon, CO, 3:36:35; 3. Keith Matthews, 60, Bellefontaine, OH, 3:39:15. Female (Overall): 1. Nuta Olaru, 38, Longmont, CO, 2:42:21 CR; 2. Judy Kiplimo, 38, Santa Fe, NM, 2:45:14; 3. Patty Rogers, 34, Lakewood, CO, 2:54:30; 4. Amanda Nilsen, 28, Denver, CO, 3:00:25; 5. Jen Johnson, 23, Colorado Springs, CO, 3:06:27; 6. Sara Kadlec, 24, Boulder, CO, 3:08:49; 7. Marisa Keefe, 29, Littleton, CO, 3:13:28; 8. Sara Whitis, 31, Gilette, WY, 3:14:59; 9. Jenna Kay, 27, San Francisco, CA, 3:16:23; 10. Janet Rooney, 45, Louisville, CO, 3:17:30. Masters (40+): 1. Wanda Gau, 46, Little Falls, MN, 3:20:42; 2. Jennifer Edgerley, 41, Broomfield, CO, 3:26:38; 3. Michelle Hancock, 40, Lakewood, CO, 3:27:02. Grand Masters (50+): 1. Lucinda West, 52, Broomfield, CO, 3:46:27; 2. Barbara Franzen, 55, Denver, CO, 3:47:58; 3. Barb Leininger, 55, Minneapolis, MN, 3:48:44. Seniors (60+): 1. Carol Kinzey, 60, Pueblo, CO, 3:52:57; 2. Joan Henefeld, 62, Golden, CO, 6:02:42.

Skeletons, Sea Creatures And Superheroes Take Over Washington Park Over 1,000 costumed runners, walkers, little goblins and dogs participated in the Scream Scram, a 5K Halloween Run/Walk and 100 meter Spooky Sneak for kids in Washington Park. The event raised $8,000 for the National Multiple Sclerosis Society and the Sean McCauley Hope Foundation. Scream Agency, a Denver-based advertising and PR agency, created the Scream Scram to raise money for the NMSS/Sean’s Hope and encourage outdoor activities. To date, the Scream Scram has raised close to $50,000 for charity. “Over nine years, the Scream Scram has become a Halloween tradition for families and individuals looking for a creative and healthy way to celebrate the holiday and raise money for a cause,” said Lora Ledermann, founder, owner and creative director of Scream Agency. “When the Scram started we had a handful of people and only raised a couple hundred dollars. It’s fun to see how much it continues to grow both in the amount we can raise and the costume creativity which makes it worth coming out to see.” This year, polar explorer Eric Larsen raced in the kids’ Spooky Sneak while pulling tires – one of his training techniques, then showed pictures of his recent expeditions and handed out stuffed polar bears. In keeping with the cold weather theme, Granby Ranch handed out ski lift tickets for SolVista Basin. In addition, participants received a free t-shirt, food, Halloween candy and a chance to win prizes from sponsors. - Lynsey Gilchrist Scream Scram 5K Denver, CO October 24, 2008

Male (Overall): 1. John Gaudette, 23, Denver, CO, 16:30; 2. Hector Martinez, 25, 16:41; 3. Justin Mock, 26, 16:50; 4. Nick Petraglia, 26, 17:23; 5. Derek Eidt, 18, 17:51. Masters (40+): 1. David Rothenburger, 40, 19:20; 2. Greg Hall, 41, 20:32; 3. Richard Miech, 40, 21:25. Grand Masters (50+): 1. Edward King, 55, 22:50; 2. David Foote, 51, 23:09; 3. Ted Itzov, 52, 23:42. Seniors (60+): 1. Tony Kaleth, 61, 22:09. Female (Overall): 1. Brandy Erholtz, 31, Bailey, CO, 18:43; 2. Katie Thompson, 23, 20:02; 3. Jacqueline Hjelden, 30, 21:55; 4. Lauren Rapacki, 28, 22:10; 5. Alex Wieser, 23, 22:22. Masters (40+): 1. Jill Parker, 45, 23:39; 2. Patti Bauman, 43, 23:49; 3. Hazel Porter, 41, 24:50. Grand Masters (50+): 1. No Timed Finishers. Seniors (60+): 1. No Timed Finishers.

Public Service Credit Union presents: The 11th annual

’o’the Gr arin

Registration:

e rs M e t ori ng Y n

rtn

een

Library Park 200 Mathews St. 8:30 AM

Location & Time:

Sharin’ O’ The Green

Top 150 Timed - Timing by: InnovoSport - Elevation: Start/Finish = 5,350’ - Course Records: Payton Batliner, 15:09 (2006); Christine Bolf, 17:10 (2006)

Active.com, enter code: SOTGCR & receive $3 off. Also, youth 17 and younger register for FREE with a paying adult.

Shamrock Scurry:

Free kids’ run for youth 12 and younger around Library Park!!

March 14, 2009 - Fort Collins PartnersMentoringYouth.org

3UNDAY ¬*UNE¬ ¬

YOUR AD HERE! January/February 2009

Reach Colorado’s top athletes! Contact Derek Griffiths at derek@coloradorunnermag.com or call 720-985-9047.

coloradorunnermag.com 29

>> RACE REPORTS <<

Runners Battle For Prize Money At Coal Creek - true cross country, not a groomed golf course, where you don’t worry about time or distance. It’s all about whoever finishes first and not like the track, where it’s time, time, time!” Thirty-two-year-old Tommy Manning finished close behind Mandje in 32:21. James Johnson finished third in 32:32. Born in Barcelona to diplomatic parents, he moved to Boulder in 2004 and currently lives with former New Zealand Olympic marathoner Lorraine Moller and her husband, who help him with his training. Mandje ran the 1,500 meter event at the 2004 Athens Olympics for Equatorial Guinea (his mother’s homeland). He hopes to land a spot this spring on their World Cross Country Team. La Sportiva Mountain Running Team member Lisa Goldsmith was the top woman finisher in 38:26. A massage therapist in Nederland, she’s been a competitive athlete since fourth grade soccer. For the race, Goldsmith reported, “On the first hill, I felt my internal drive to work the hill and before I knew it, I was alone in front. I was time trialing to stay away (from the other women leaders). I pushed that last uphill with the (haybales), knowing I could relax again on the way down. I looked back before the last tunnel, couldn’t see Lesia (Atkinson), and knew I just had to hold my pace and I’d be fine.” Lesia Atkinson was second overall woman in 38:57. Christy Jordan finished third in 39:26. - Bruce Kirschner Picture perfect fall weather returned for the tenth annual Coal Creek Cross Country Challenge on October 19. Unlike the relentless rain the previous year, the skies were clear blue with a gentle breeze and temperatures in the low 60s. The event had about 150 participants this year, the largest Challenge ever and the biggest CMRA race in memory. The $500 in prize money from Fleet Feet of Boulder for the top three overall, top two Masters (40-49) and top two Grand Masters (50 and over) male and female finishers may have contributed to the event being the most competitive ever (it will also be included in the 2009 Colorado Runner magazine race series). Boulder’s Robert Mandje, a former track Olympian, was the first male finisher in 32:04 on the 5.72 mile course. According to 26-yearold Mandje, “I really didn’t know about the creek crossing, the fence, the prairie dog holes, the steep hill and the ditch, so this made it a great challenge and fatiguing for me. After the race I talked to some of my overseas training mates and told them that I had just run a classic European and New Zealand style cross country race. It was really outstanding

CMRA Coal Creek XC Challenge Louisville, CO October 19, 2008 147 Finishers - Timing by: Colorado Masters Running Association - Elevation: Start/Finish = 5,400’ Weather: Sunny, 60 degrees - Course Records: unknown Male (Overall): 1. Rob Mandje, 26, Boulder, CO, 32:04; 2. Tommy Manning, 32, Colorado Springs, CO, 32:21; 3. James Johnson, 40, 32:32; 4. Andy Ames, 45, Boulder, CO, 32:39; 5. Matthew Russell, 25, 32:52. Masters (40+): 1. Keith Johnson, 47, Littleton, CO, 34:23; 2. Peter Hegelbach, 44, Boulder, CO, 35:02; 3. Daniel Greer, 49, 36:35. Grand Masters (50+): 1. Steve Gallegos, 53, 34:08; 2. Doug Bell, 57, Greeley, CO, 36:10; 3. Rich Sandoval, 54, 41:15. Seniors (60+): 1. Bob Cooper, 60, 41:26; 2. Tom Lemire, 65, 42:59; 3. Jeff Dumas, 63, 46:42. Female (Overall): 1. Lisa Goldsmith, 44, Nederland, CO, 38:26; 2. Lesia Atkinson, 42, 38:57; 3. Kristy Jordan, 45, 39:26; 4. Cristy Totten, 23, 39:27; 5. Susan Krakoff, 43, 39:46. Masters (40+): 1. Sara Pickering, 41, 42:05; 2. Michelle Berige, 40, 45:20; 3. Nichole Boudreaux, 40, 48:46. Grand Masters (50+): 1. Tina Albert, 57, 46:40; 2. Ellen Rickert, 55, 50:18; 3. Pat Tolleson, 57, 57:21. Seniors (60+): 1. Taunya Wilson, 61, 54:53; 2. Judy Smythe, 71, 57:52; 3. Mallory Norway, 60, 1:01:35.

Jackson Wins Race For Hope 5K

The 5th Annual Children’s Hospital TTTS Race for Hope was a huge success. The event included a 5K around Washington Park and a family festival. Unique to the event is its signature stroller and duo team divisions. Celebrities such as Tom Terwilliger (former Mr. America), current Miss Colorado Jamie Dukehart, and former Broncos Ron Eggloff, Bill Harris and Dave Studdard were on hand to sign autographs and kick off the 5K and Fuze Kids Fun Run. The day also included the Car Toys sound stage with the band Retro, an 80’s tribute band. James Jackson won the 5K overall title in 16:50 with Jeff Turner (17:16) and Mark Mulholland (17:34) rounding out second and third. The women’s race was won by 2008 Ironman finisher Sarah Clark in 19:29. Second place was a battle between Donna Miller (21:29) and Luna Bar’s Colleen Cooke (21:44). The event raised net proceeds of $15,000 that benefits the Fetal Hope Foundation. Fetal Hope is a leading source in supporting those families diagnosed, fighting and ending fetal distresses and syndromes that affect more than 800,000 pregnancies in the U.S. ev30 coloradorunnermag.com

ery year (four times more numerous than breast cancer diagnosis per year). - Lonnie Somers TTTS Race For Hope 5K Denver, CO November 9, 2008

649 Finishers - Timing by: InnovoSport - Elevation: Start/Finish = 5,350’ - Course Records: Payton Batliner, 15:09 (2006); Christine Bolf, 17:10 (2006) Male (Overall): 1. James Jackson, 19, Boulder, CO, 16:50; 2. Jeff Turner, 38, 17:16; 3. Mark Mulholland, 36, 17:34; 4. Curtis Pottle, 19, 17:44; 5. Alex Grover, 17, Littleton, CO, 17:48; 6. Salim Haji, 37, Denver, CO, 18:18; 7. Jesse Struble, 17, 18:46; 8. Lenny Laraio, 34, 18:48; 9. William Gillaspie, 32, Golden, CO, 19:00; 10. Danny Gnojek, 41, 19:07. Masters (40+): 1. Andrew Stephen, 40, 19:12; 2. David Hoover, 45, Littleton, CO, 20:26; 3. Larry Steller, 41, Highlands Ranch, CO, 21:24. Grand Masters (50+): 1. Dave O’Sadnick, 53, Evergreen, CO, 19:15; 2. Rob Pyzel, 51, Frisco, CO, 19:50; 3. Charles Lusman, 55, Morrison, CO, 20:48. Seniors (60+): 1. George Greco, 60, Colorado Springs, CO, 21:39; 2. Bill Smitham, 64, 21:57; 3. Howard Bashant, 63, Denver, CO, 22:03. Female (Overall): 1. Nuta Olaru, 38, Longmont, CO, 2:42:21 CR; 2. Judy 1. Sarah Clark, 26, Denver, CO, 19:29; 2. Donna Miller, 48,

January/February 2009

21:29; 3. Colleen Cooke, 36, 21:44; 4. Kelly Escorcia, 28, Denver, CO, 21:53; 5. Camilla Wade-West, 18, Denver, CO, 22:32; 6. Emily Staker, 12, 22:35; 7. Kristina Ziethler, 29, 22:45; 8. Jen Wright, 33, Parker, CO, 23:05; 9. Olivia Treitman, 11, Golden, CO, 23:11; 10. Michelle Allen, 30, Broomfield, CO, 23:32. Masters (40+): 1. Jill Gooden, 42, Highlands Ranch, CO, 25:03; 2. Leslie Mitchell, 47, 25:09; 3. Ann Castellano, 40, Littleton, CO, 25:36. Grand Masters (50+): 1. Polly Zimmerman, 53, Golden, CO, 25:13; 2. Sally Munoz, 53, 26:51; 3. Patty Murtan, 53, 27:50. Seniors (60+): 1. Connie Ahrnsbrak, 68, Denver, CO, 26:31; 2. Diane Quarantino, 61, 28:41; 3. Nancy Crow, 60, Denver, CO, 31:58.

>> RACE RESULTS << Rhonda McGownd, 50, Fort Collins, CO, 1:46:20; 2. Linda Wright, 50, Fort Collins, CO, 1:54:37; 3. Linda Wright, 50, Fort Collins, CO, 1:54:37. Seniors (60+): 1. Cheryl Ames, 60, Arvada, CO, 2:27:40; 2. Beverly Pedersen, 61, Fort Collins, CO, 2:30:55. 10K Male (Overall): 1. Nick Clark, 34, Fort Collins, CO, 37:29; 2. Lior Yaakobi, 34, Boulder, CO, 37:38; 3. Dave Purvis, 34, Fort Collins, CO, 37:44; 4. Tim Hola, 34, Highlands Ranch, CO, 39:51; 5. Jason Xing, 34, Fort Collins, CO, 40:49. Masters (40+): 1. Eric Patterson, 43, Boulder, CO, 41:29; 2. Gary Blackkeen, 41, Fort Collins, CO, 42:29; 3. Gary Blackkeen, 41, Fort Collins, CO, 42:29. Grand Masters (50+): 1. Steve Barker, 54, Estes Park, CO, 42:41; 2. Rick Greer, 55, Fort Collins, CO, 43:04; 3. John Truss, 56, 44:10. Seniors (60+): 11. Jeffrey Dumas, 63, Boulder, CO, 44:22; 2. Larry Avery, 67, Boulder, CO, 51:41; 3. Adrian Martinez, 61, 57:38. Female (Overall): 1. Rikka Labere, 17, Loveland, CO, 41:40; 2. Stella Heffron, 41, Parker, CO, 42:28; 3. Jael Morgan, 34, Windsor, 34, 43:03; 4. Jennifer Lee, 36, Fort Collins, CO, 43:46; 5. Marilyn Greer, 57, Fort Collins, CO, 46:53. Masters (40+): 1. Karen Jacobsen, 44, Loveland, CO, 49:02; 2. Crissy Ott, 41, Fort Collins, CO, 49:13; 3. Katie Briggs, 40, Fort Collins, CO, 51:43. Grand Masters (50+): 1. Debbie Buehler, 50, Loveland, CO, 51:17; 2. Lynn Roth, 50, Colorado Springs, CO, 1:08:58. Seniors (60+): 1. Bonnie Clark, 64, Fort Collins, CO, 57:49; 2. Eileen Croissant, 69, Greeley, CO, 1:05:49. 5K Male (Overall): 1 Scott Hartley, 45, Nunn, CO, 16:48; 2. Forrest Newman, 43, Fort Collins, CO, 16:49; 3. Ryan Doner, 14, Fort Collins, CO, 19:53; 4. Bob Caillouette, 53, Milliken, CO, 20:42; 5. Randie Bell, 45, Fort Collins, CO, 20:56. Masters (40+): 1. Darin Graves, 42, Estes Park, CO, 22:42; 2. Mark Doner, 42, Fort Collins, CO, 21:14; 3. Darin Graves, 42, Estes Park, CO, 22:42. Grand Masters (50+): 1. Peter Strebe, 51, Fort Collins, CO, 22:51; 2. Tony Gorkowski, 51, 25:16; 3. Tim Schaedig, 51, Littleton, CO, 27:49. Seniors (60+): 1.

Nathen Keck finishes eighth at the Rim Rock Run in Grand Junction. Eerie Erie 10K/5K Erie, CO October 25, 2008

This Page: Bernie Boettcher Opposite: Top - Doug Grinbergs, Bottom - Sondra Peugh

555 Finishers (232 - 10K, 323 - 5K) - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5,000’ - Course Records: unknown 10K Male (Overall): 1. Rob Mandje, 26, Boulder, CO, 33:55; 2. Andy Ames, 45, Boulder, CO, 34:04; 3. Bruce Rahmig, 37, Denver, CO, 36:09; 4. Matt Thrasher, 25, Denver, CO, 36:33; 5. Frank Antonelli, 29, Loveland, CO, 37:06. Masters (40+): 1. Thomas David Kehoe, 46, Boulder, CO, 37:18; 2. Jim Horne, 44, Boulder, CO, 39:15; 3. William Narod, 41, Erie, CO, 40:16. Grand Masters (50+): 1. Doug Bell, 57, Greeley, CO, 38:15; 2. Rich Hadley, 52, Florence, CO, 42:11; 3. Frank Bowling, 55, Broomfield, CO, 45:45. Seniors (60+): 1. Dave Dooley, 61, Erie, CO, 40:22; 2. Bob Cooper, 60, Denver, CO, 43:46; 3. Jerry Brown, 63, Longmont, CO, 49:41. Female (Overall): 1. Noelle Green, 43, Erie, CO, 39:19; 2. Dani Wanner, 31, Longmont, CO, 41:28; 3. Nan Kennard, 27, Superior, CO, 42:38; 4. Sara Pickering, 41, Erie, CO, 44:48; 5. Jane Pizem, 23, Denver, CO, 45:38. Masters (40+): 1. Valerie Shockley, 42, Greenwood Village, CO, 48:45; 2. Vicky Dorvee, 48, Longmont, CO, 49:39; 3. Joanne Follett, 42, Arvada, CO, 51:08. Grand Masters (50+): 1. Sherry Buckner, 53, Firestone, CO, 47:06; 2. Ellen Rickert, 55, Lafayette, CO, 49:58; 3. Margie Jackson, 50, Broomfield, CO, 51:02. Seniors (60+): 1. Marci Roschke, 60, Boulder, CO, 53:36; 2. Elisabeth Kandel, 66, Lafayette, CO, 56:19; 3. Barbara Field, 73, Boulder, CO, 1:12:39. 5K Male (Overall): 1. Peter Remien, 28, Boulder, CO, 16:05; 2. Eric Henson, 35, Boulder, CO, 17:25; 3. Juan Rodriguez, 32, Colorado Springs, CO, 17:33; 4. Andy Edwards, 28, Boulder, CO, 17:45; 5. Andy Rinne, 33, Colorado Springs, CO, 17:59. Masters (40+): 1. Lile Budden, 48, Colorado Springs, CO, 19:04; 2. Darren Clifford, 46, Loveland, CO, 19:40; 3. Daniel Burton, 48, Greeley, CO, 20:24. Grand Masters (50+): 1. Simon Martin, 55, Boulder, CO, 19:02; 2. Jim Reynolds, 59, Lafayette, CO, 20:21; 3. Rich Holston, 56, Westminster, CO, 20:59. Seniors (60+): 1. Dwight Cornwell, 62, Fort Collins, CO, 20:45; 2. Stephen Berger, 60, Littleton, CO, 21:07; 3. Lou Huie, 62, Colorado Springs, CO, 23:25. Female (Overall):

1. Kari Cornwell, 41, Fort Collins, CO, 20:00; 2. Lori Walker, 26, Henderson, CO, 20:05; 3. Kris Lawson, 29, Parker, CO, 20:33; 4. Karen Smidt, 42, Brighton, CO, 21:13; 5. Natalie Anderson-Coats, 13, Hotchkiss, CO, 21:20. Masters (40+): 1. Eilleen Herbst, 41, Longmont, CO, 21:54; 2. Valerie Eipper, 48, Longmont, CO, 22:06; 3. Patty Ferreira, 44, Longmont, CO, 23:33. Grand Masters (50+): 1. Jenny Weber, 51, Greeley, CO, 23:12; 2. Catherine Nicoletti, 57, Nederland, CO, 24:12; 3. Diane Thompson, 50, Boulder, CO, 24:19. Seniors (60+): 1. Stephanie Wiecks, 62, Palmer Lake, CO, 23:56; 2. Taunya Wilson, 61, Denver, CO, 26:29; 3. Constance Ahrnsbrak, 68, Lakewood, CO, 26:33.

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Heart Center Of The Rockies Half Marathon, 10K, 5K Loveland, CO November 1, 2008 566 Finishers (297 - 13.1M, 125 - 10K, 144 - 5K) - Timing by: Morning Star Timing - Elevation: Start/Finish = 5,000’ - Course Records: New Course This Year Half Marathon Male (Overall): 1. Peter Vail, 34, Boulder, CO, 1:10:44; 2. Tommy Manning, 32, Colorado Springs, CO, 1:12:25; 3. Tim Summerlin, 19, 1:17:45; 4. Aaron Ramras, 18, Fort Collins, CO, 1:21:33; 5. Caleb Mathewson, 20, Lakewood, CO, 1:22:21. Masters (40+): 1. Bob Vanlangenhoven, 46, Fort Collins, CO, 1:22:33; 2. Patrick Green, 42, Fort Collins, CO, 1:26:13; 3. Andrew Johnson, 43, Washington, DC, 1:30:34. Grand Masters (50+): 1. Jim Woodard, 57, Cheyenne, WY, 1:34:10; 2. Robert Hawkins, 52, Loveland, CO, 1:35:35; 3. Richard Park, 55, Colorado Springs, CO, 1:36:41. Seniors (60+): 1. Tom Lemire, 65, Boulder, CO, 1:35:18; 2. Jon Longsdale, 60, Fort Collins, CO, 1:36:54; 3. Charles Westley, 72, Arvada, CO, 1:53:23. Female (Overall): 1. Noelle Green, 43, Erie, CO, 1:25:04; 2. Jody Schrader, 36, Denver, CO, 1:31:23; 3. Amy Hartley, 32, Fort Collins, CO, 1:32:00; 4. Amy Archibald, 43, Centennial, CO, 1:34:53; 5. Melissa Eddy, 30, Fort Collins, CO, 1:35:15. Masters (40+): 1. Katie Salter, 43, Fort Collins, CO, 1:37:26; 2. Brenda Lynch, 42, Greeley, CO, 1:40:57; 3. Catherine Speights, 44, Fort Collins, CO, 1:41:13. Grand Masters (50+): 1.

New address:

Mail this form to: Colorado Runner Subscriptions 12085 Pommert Rd Greenfield, OH 45123 Or email your address change to derek@coloradorunnermag.com

January/February 2009

coloradorunnermag.com 31

>> RACE RESULTS << Male (Overall): 1. Tim Parr, 26, Gunnison, CO, 2:06:51 CR; 2. Austin Vigil, 27, Fort Collins, CO, 2:09:10; 3. Duncan Callahan, 26, Gunnison, CO, 2:15:12; 4. Bernie Boettcher, 46, Silt, CO, 2:18:36; 5. Miguel Angel Cazares, 21, 2:21:04. Masters (40+): 1. Nico Brooks, 43, 2:43:11; 2. Jeff O’Reilly, 48, 2:59:22; 3. Mike Henson, 47, 3:08:01. Grand Masters (50+): 1. Kevin Tuck, 52, 2:30:21; 2. Bob Evers, 57, 2:38:38; 3. Ron Baker, 58, 3:02:38. Seniors (60+): 1. Carl Schwenk, 71, 3:36:42; 2. Robert Havrda, 62, 3:37:47; 3. Jim Way, 71, 3:43:47. Female (Overall): 1. Keri Nelson, 27, Grand Junction, CO, 2:35:36; 2. Jessica Latino, 31, 2:50:56; 2. Beth Rintz, 35, 2:57:59; 4. Anna Lieb, 20, 3:00:12; 5. Melissa Menard, 34, 3:01:47. Masters (40+): 1. Monica Wilson, 41, 3:09:50; 2. Gina Ovard, 42, 3:13:11; 3. Mary Wells, 48, 3:22:46. Grand Masters (50+): 1. Jeanie Grooms, 52, 3:24:39; 2. Deborah Shulman, 52, 3:30:43; 3. Jan Peart, 56, 3:50:18. Seniors (60+): 1. Rima Lurie, 60, 3:32:59; 2. Pamela Penfield, 61, 4:48:32.

CO, 20:46; 5. Jessica Cooney, 32, Greeley, CO, 21:26. Masters (40+): 1. Theresa Jockers, 47, Commerce City, CO, 21:55; 2. Marie-Helene Faurie, 41, Fort Collins, CO, 22:46; 3. Teri Olander, 46, 23:33. Grand Masters (50+): 1. Pam Iyer, 53, Fort Collins, CO, 21:54; 2. Susan Bennett, 54, Boulder, CO, 25:49; 3. Leanne Wilson, 50, Denver, CO, 26:28. Seniors (60+): 1. Constance Ahrnsbrak, 68, Lakewood, CO, 25:42; 2. Sandra Rostie, 65, Brighton, CO, 28:55; 3. Diane Tribbett, 60, Denver, CO, 30:24.

Panicking Poultry 5K Boulder, CO November 16, 2008

Male (Overall): 1. Paul Digrappa, 27, Castle Rock, CO, 16:02 CR; 2. Matthew Batliner, 20, Boulder, CO, 16:45; 3. Jason Kearns, 17, Littleton, CO, 16:49; 4. Travis Bussey, 27, Westminster, CO, 16:58; 5. Mike Kasberg, 18, Centennial, CO, 17:26; 6. Curtis Reid, 21, Parker, CO, 17:34; 7. Drew Ryther, 16, Arvada, CO, 17:39; 8. Jeff Warren, 17, Highlands Ranch, CO, 17:39; 9. Keith Johnson, 47, Littleton, CO, 17:52; 10. James Dunkleberger, 35, Highlands Ranch, CO, 18:22. Masters (40+): 1. Steven Pye, 46, Highlands Ranch, CO, 18:33; 2. Timothy Reicher, Highlands Ranch, CO, 19:16; 3. Daniel Rodgers, 40, Highlands Ranch, CO, 19:25. Grand Masters (50+): 1. Paul Cogeos, 52, Littleton, CO, 20:30; 2. Ken Baier, 52, Lakewood, CO, 21:10; 3. Greg Frauenhoff, 51, Littleton, CO, 21:43. Seniors (60+): 1. Danny Trujillo, 62, Littleton CO, 22:33; 2. Martin Hidalgo, 64, Littleton, CO, 24:22; 3. John Gebhardt, 66, Highlands Ranch, CO, 26:13. Female (Overall): 1. Dominique Gerard, 15, Highlands Ranch, CO, 19:26 CR; 2. Taylor Gerard, 12, Highlands Ranch, CO, 19:52; 3. Alex Kohrs, 14, Highlands Ranch, CO, 20:33; 4. Hannah Krumreich, 16, Highlands Ranch,

785 Finishers - Timing by: Boulder Road Runners - Elevation: Start/ Finish = 5,190’ - Course Records: Matt Mosman, 15:13 (2005); Kara Roy, 17:24 (2005)

Robin Krueger at the Atalanta Women’s 5K in Pueblo. Jim Ferguson, 66, Greeley, CO, 26:26; 2. Beldon Hyde, 67, 29:43; 3. Eldon Haines, 60, Loveland, CO, 41:28. Female (Overall): 11. Michelle Suszek, 26, Broomfield, CO, 17:28; 2. Christine Dron, 21, Fort Collins, CO, 17:44; 3. Cambria Magnuson, 13, Fort Collins, CO, 22:31; 4. Carolyn Magnuson, 43, Fort Collins, CO, 22:43; 5. Emily Cathcart, 34, Fort Collins, CO, 25:00. Masters (40+): 1. Loraine Gruber, 49, Boulder, CO, 25:35; 2. Stacy Eichinger, 40, Loveland, CO, 27:40; 3. Kathy Lindsay, 47, Fort Collins, CO, 27:51. Grand Masters (50+): 1. Kathy Reams, 50, Loveland, CO, 27:40; 2. Debbie Kellogg, 58, Fort Collins, CO, 30:43; 3. Katherine Bruce, 53, Fort Collins, CO, 31:06.Seniors (60+): 1. Skeeter Cramer, 61, Fort Collins, CO, 34:54.

Atalanta Women’s 5K Pueblo, CO November 8, 2008

Male (Overall): 1. Michael Aish, 32, Arvada, CO, 15:19; 2. Peter Remien, 25, Boulder, CO, 15:30; 3. Adam Rich, 27, Colorado Springs, CO, 15:36; 4. Joshua Merrick, 27, Denver, CO, 15:40; 5. Aric Holmes, 20, Boulder, CO, 15:54; 6. Jesus Solis, 25, Littleton, CO, 16:02; 7. Russell Slade, 25, Indian Hills, CO, 16:03; 8. David Harmer, 25, Colorado Springs, CO, 16:07; 9. Matthew Russell, 25, Boulder, CO, 16:09; 10. Art Siemers, 36, Golden, CO, 16:12. Masters (40+): 1. James Gilbert, 46, Boulder, CO, 18:15; 2. Geordie Edmiston, 45, Hollidaysburg, PA, 19:41; 3. Steve Monroney, 44, Greeley, CO, 19:46. Grand Masters (50+): 1. Tom Yulsman, 52, Longmont, CO, 19:34; 2. Kevin Edwards, 51, Boulder, CO, 20:30; 3. Gary Lacy, 53, Boulder, CO, 21:06. Seniors (60+): 1. John Roeske, 60, Loveland, CO, 20:16; 2. Stephen Berger, 60, Littleton, CO, 20:59; 3. Steve Joyce, 60, Loveland, CO, 21:12. Female (Overall): 1. Tera Moody, 27, Boulder, CO, 16:58 CR; 2. Uli Bromme, 27, Boulder, CO, 18:22; 3. Cassie Ficken, 25, Indian Hills, CO, 18:34; 4. Noelle Green, 44, Erie, CO, 18:44; 5. Kris Lawson, 29, Parker, CO, 19:27; 6. Emma Keenan, 20, Boulder, CO, 19:38; 7. Teri Cady, 32, Louisville, CO, 19:41; 8. Nicole Deboom, 36, Boulder, CO, 19:42; 9. Lisa Gibbs, 26, Boulder, CO, 19:59; 10. Sheri Wright, 44, Superior, CO, 20:21. Masters (40+): 1. Stella Heffron, 41, Parker, CO, 21:03; 2. Karen Smidt, 42, Brighton, CO, 21:11; 3. Jane Roach, 26, Broomfield, CO, 22:33. Grand Masters (50+): 1. Jenny Weber, 51, Greeley, CO, 22:53; 2. Cynthia Flora, 51, Littleton, CO, 23:52; 3. Jan Kiehl, 54, Westminster, CO, 24:19. Seniors (60+): 1. Libby James, 72, Fort Collins, CO, 25:02; 2. Cathy Morgan, 61, Fort Collins, CO, 25:58; 3. Connie Ahrnsbrak, 68, Lakewood, CO, 26:12.

88 Finishers - Timing by: Southern Colorado Runners - Elevation: Start/Finish = 4,755’ - Course Record: Maddy Tormoen, 18:06 (2002) Female (Overall): 1. Nicole Vettese, 22, Canon City, CO, 22:01; 2. Robin Krueger, 40, Pueblo West, CO, 22:15; 3. Paula McCabe, 36, Pueblo, CO, 22:29; 4. Peggy Oreskovich, 46, Pueblo, CO, 23:01; 5. Carol Kinzy, 60, Pueblo, CO, 23:28. Masters (40+): 1. Stacey Diaz, 48, Pueblo, CO, 24:22; 2. Kelly Hale, 41, Rye, CO, 24:55; 3. Karen Ortiz, 44, Pueblo, CO, 25:13. Grand Masters (50+): 1. Marijane Martinez, 56, Las Vegas, NV, 25:49; 2. Carol Brimmeier, 56, Trinidad, CO, 26:52; 3. Laurel Wright, 54, Pueblo, CO, 27:32. Seniors (60+): 1. Jessie Quintana, 65, Pueblo West, CO, 32:58; 2. Dolores Valdez, 60, Penrose, CO, 38:46.

Rim Rock Run 37K Grand Junction, CO November 8, 2008 164 Finishers - Timing by: Mesa Monument Striders - Elevation: Start = 4,930’, Finish = 4,690’ - Course Records: Paul Rosser, 2:07:08 (1996); Kari DiStefano, 2:28:05 (2001)

32 coloradorunnermag.com

Turkey Trot 5K Brighton, CO November 22, 2008 447 Finishers - Timing by: Boulder Road Runners - Elevation: Start/ Finish = 4,975’ - Course Records: James Hatch, 16:02 (2007); Tanya Poel, 18:15 (2006) Male (Overall): 1. Adam Bodnar, 18, Brighton, CO, 16:20; 2. Sean Lindbom, 19, Wiggins, CO, 16:29; 3. Jose Trejo, 31, Fort Lupton, CO, 16:33; 4. Fernando Herrera Lopez, 48, Brighton, CO, 16:53; 5. Raul Carrizalez, 47, Evans, CO, 17:38. Masters (40+): 1. Michael Quispe, 42, Littleton, CO, 17:56; 2. Steven Sellars, 48, Superior, CO, 18:44; 3. David Rothenburger, 40, Lakewood, CO, 19:20. Grand Masters (50+): 1. John Conrad, 51, Louisville, CO, 20:21; 2. Bill Stahl, 50, Wheat Ridge, CO, 20:32; 3. Hampton Islan, 58, Boulder, CO, 21:19. Seniors (60+): 1. Bob Cooper, 60, Denver, CO, 20:14; 2. George Greco, 60, Colorado Springs, CO, 21:04; 3. Jim Romero, 69, Denver, CO, 23:17. Female (Overall): 1. Noelle Green, 44, Erie, CO, 18:50; 2. Tara Richardson, 17, Wiggins, CO, 19:13; 3. Stella Heffron, 41, Parker, CO, 20:26; 4. Karen Smidt, 42, Brighton,

January/February 2009

Turkey Day 5K Highlands Ranch, CO November 27, 2008 975 Finishers - Timing by: Racing Underground - Elevation: Start/Finish = 5,580’ - Course Records: John Grey, 17:04 (2007); Dominique Gerard, 19:52 (2007)

Fernando Herrera Lopez finishes the Brighton Turkey Trot in 16:53.

CO, 20:42; 5. Shannon Kerth, 39, Highlands Ranch, CO, 20:51; 6. Lisa Chipman, 40, Littleton, CO, 21:03; 7. Nina Mcvicker, 31, Highlands Ranch, CO, 21:17; 8. Karen Kantor, 38, Arvada, CO, 21:25; 9. Heidi Vosbeck, 47, Glenwood Springs, CO, 21:31; 10. Victoria Grieve, 36, Logan, UT, 21:50. Masters (40+): 1. Kelly Shubin, 40, Littleton, CO, 23:02; 2. Michelle Ford, 40, Aurora, CO, 23:11; 3. Kathy Johnson, 47, Highlands Ranch, CO, 23:42. Grand Masters (50+): 1. Dani Phillips, 51, Lakewood, CO, 24:06; 2. Cindy Cain, 50, Centennial, CO, 25:33; 3. Kris Bullock, 52, South Jordan, UT, 28:18. Seniors (60+): 1. Maggie Winfield, 60, Littleton, CO, 31:51; 2. Michele Noonan, 62, Castle Pines, CO, 37:34; 3. Sue Schleuder, 61, Highlands Ranch, CO, 44:01.

CO, 22:05; 4. Alisha Wiliams, Boulder, CO, 22:08; 5. Danielle Korb, Boulder, CO, 22:20; 6. Adriana Pirtea, Fort Collins, CO, 22:27; 7. Kara Roy, Fort Collins, CO, 22:32; 8. Nicole Feest, Fort Collins, CO, 22:46; 9. Alinaadriana Istudora, Longmont, CO, 23:11; 10. Adrian Chouinard, Manitou Springs, CO, 24:41. Masters (40+): 1. Michelle Mueller, Fort Collins, CO, 27:31; 2. Diana Hassel, Fort Collins, CO, 27:53; 3. Melanie Baker, Fort Collins, CO, 28:22. Grand Masters (50+): 1. Maria Korb, Fort Collins, CO, 29:48; 2. Connie Demercurio, Windsor, CO, 29:50; 3. Rhonda Mcgownd, Fort Collins, CO, 31:41. Seniors (60+): 1. Libby James, Fort Collins, CO, 31:29; 2. Rosellen Lobree, Fort Collins, CO, 5:36; 3. Susie Fuller, Fort Collins, CO, 37:53.

Thanksgiving Day 4M Fort Collins, CO November 27, 2008

Turkey Trot 4M Denver, CO November 27, 2008

1,261 Finishers - Timing by: Timberline Timing - Elevation: Start/ Finish = 4,950’ - Course Records: Austin Vigil, 18:34 (2004); Lidia Simon, 20:59 (2004)

5,215 Timed Finishers - Timing by: InnovoSport - Elevation: Start/ Finish = 5,350’ - Course Records: Jason Hubbard, 18:58 (1998); Nicole Jefferson, 21:50 (2000)

Male (Overall): 1. Fernando Cabada, Boulder, CO, 18:59; 2. Aucencio Martinez, Boulder, CO, 19:03; 3. Joel Hamilton, Denver, CO, 19:09; 4. Payton Batliner, Boulder, CO, 19:15; 5. Jason Delaney, Golden, CO, 19:15; 6. Josh Glaab, Louisville, CO, 19:20; 7. Josh Eberly, Gunnison, CO, 19:24; 8. Nicholas Hirsch, Gunnison, CO, 19:25; 9. Jason Holt, Fort Collins, CO, 19:44; 10. Eric Griffiths, Boulder, CO, 19:56. Masters (40+): 1. Jerry Rief, Cheyenne, WY, 22:05; 2. Jerome Henry, Greeley, CO, 22:49; 3. Brian Hutcheson, Fort Collins, CO, 23:08. Grand Masters (50+): 1. Richard Bishop, Cheyenne, WY, 22:52; 2. Bruce Pulford, Fort Collins, CO, 24:21; 3. Dan Korb, Fort Collins, CO, 25:07. Seniors (60+): 1. Achilles Heal, Fort Collins, CO, 28:56; 2. Glenn Herzog, Fredericksburg, TX, 31:05; 3. Dave Klibbe, Fort Collins, CO, 31:25. Female (Overall): 1. Nuta Olaru, Longmont, CO, 21:25; 2. Kathy Butler, Nederland, CO, 21:50; 3. Colleen De Reuck, Boulder,

Male (Overall): 1. Greg Reindl, 24, Denver, CO, 19:43; 2. Andres Urbina, 22, Denver, CO, 19:52; 3. Russell Slade, 25, Indian Hills, CO, 20:49; 4. Bob Weiner, 43, Evergreen, CO, 20:57; 5. Andrew Niccoli, 20, Littleton, CO, 21:17; 6. Charles Hillig, 22, Denver, CO, 21:28; 7. Mike Callor, 29, Littleton, CO, 21:33; 8. Joel Hanlon, 23, 21:37; 9. Mike Sharkey, 29, Arvada, CO, 21:49; 10. Jeff Turner, 38, 21:54. Masters (40+): 1. Steven Kohuth, 43, Louisville, CO, 23:50; 2. Hendrik Moorlag, 45, Broomfield, CO, 24:08; 3. John Schopp, 46, Cherry Hills Village, CO, 24:44. Grand Masters (50+): 1. Oliver Knowlton, 50, Denver, CO, 24:58; 2. Bob Basse, 54, 26:12; 3. Ray Blum, 52, 26:13. Seniors (60+): 1. Howard Brashant, 63, Denver, CO, 28:41; 2. David Oelz, 60, Littleton, CO, 31:00; 3. Arlen Heller, 62, Denver, CO, 31:18. Female (Overall): 1. Clerc Koenck, 22, Highlands Ranch, CO, 22:18; 2. Cassie Ficken, 25, Indian Hills, CO, 23:22; 3. Kelly Couch, 31, 23:57; 4. Sarah Clark, 26, Denver, CO,

HALF MARATHON

Adam Rich of Colorado Springs runs in the Briargate YMCA Turkey Trot.

MARATHON RELAY

This page: Tom Dewane Opposite: Top - Larry Volk, Bottom - Steve Gandy

2009

SUNDAY, JUNE 9 CASPER, WY

REGISTRATION INFO: RUNWYOMING.COM 307.577.4974 1-800-852-1889

January/February 2009

coloradorunnermag.com 33

>> RACE RESULTS << Male (Overall): 1. Scott Dahlberg, 24, Colorado Springs, CO, 15:52 CR; 2. Adam Rich, 27, Colorado Springs, CO, 16:29; 3. Justin Ricks, 28, Colorado Springs, CO, 16:51; 4. Nick Caprario, 19, Lawrence, KS, 17:02; 5. Matthew Cianiulli, 25, Fort Carson, CO, 17:08; 6. Cody Hill, 35, Colorado Springs, CO, 17:14; 7. Wes Rickman, 17, Colorado Springs, CO, 17:42; 8. Tyler Curtis, 19, Golden, CO, 17:57; 9. Andy Rinne, 33, Colorado Springs, CO, 18:06; 10. Matt Thrasher, 25, Denver, CO, 18:10. Masters (40+): 1. Matt Von Thum, 42, Colorado Springs, CO, 19:12; 2. Samuel Callan, 45, Colorado Springs, CO, 19:40; 3. Lile Budden, 48, Colorado Springs, CO, 19:53. Grand Masters (50+): 1. Craig Hafer, 52, Colorado Springs, CO, 22:12; 2. Richard Park, 55, Colorado Springs, CO, 22:22; 3. Michael McCorkle, 55, CO, 22:25. Seniors (60+): 1. Bob Launsby, 60, Colorado Springs, CO, 21:33; 2. George Greco, 60, Colorado Springs, CO, 23:46; 3. Lou Huie, 62, Colorado Springs, CO, 24:09. Female (Overall): 1. Amanda Occhi, 31, Manitou Springs, CO, 19:36; 2. Kaylen Slack, 18, Colorado Springs, CO, 20:29; 3. Sydney Mondragon, 25, Colorado Springs, CO, 21:13; 4. Rochelle Stratton, 41, Colorado Springs, CO, 21:19; 5. Christi-Mar Butler, 28, Manitou Springs, CO, 21:30; 6. Hannah Everson, 14, Colorado Springs, CO, 21:34; 7. Ellen Jackson, 14, Monument, CO, 21:51; 8. Briana Suppes, 19, Colorado Springs, CO, 22:14; 9. Molly Smith, 28, Denver, CO, 22:31; 10. Adrienne Jordan, 14, Colorado Springs, CO, 22:33. Masters (40+): 1. Nancy Hobbs, 48, Colorado Springs, CO, 23:28; 2. Ty Paywa, 42, Colorado Springs, CO, 23:30; 3. Kathy Derrick, 45, Colorado Springs, CO, 23:58. Grand Masters (50+): 1. Eileen Wilfong, 50, Colorado Springs, CO, 24:12; 2. Georgann Richardson, 53, Colorado Springs, CO, 25:24; 3. Gina Solazzi, 53, Colorado Springs, CO, 25:49. Seniors (60+): 1. Betsy Mooney, 64, Colorado Springs, CO, 30:55; 2. Marlene Tetrault, 70, Red Lodge, MT, 32:27 ; 3. Rose Birchfield, 65, Colorado Springs, CO, 33:08.

Rock Canyon Half Marathon Pueblo, CO December 6, 2008

Tennessee Pass Snowshoe 5M Leadville, CO December 6, 2008 64 Finishers - Timing By: Pedal Power Bike Shop - Elevation: Start/ Finish = 4,765’ Male (Overall): 1. Jay Henry, 33, 52:58; 2. Travis Macy, 25, 53:17; 3. Matt Turnbull, 30, 54:25; 4. John Tribbia, 26, 55:05; 5. Eric Black, 44, 55:10. Masters (40+): 1. Dave Wilcox, 47, 55:37; 2. Carl Bruggeman, 45, 56:45; 3. Richard Paradis, 43, 57:17. Grand Masters (50+): 1. Mark Macy, 55, 59:57; 2. Dawes Wilson, 55, 1:00:41; 3. Peter Dann, 53, 1:02:02. Seniors (60+): 1. Bob Cooper, 60, 1:04:14; 2. Jim Mykelby, 60, 1:10:24; 3. Orlyn Skrien, 67, 1:19:47. Female (Overall): 1. Lisa Isom, 36, 57:46; 2. Linda Mcdonald, 47, 1:08:54; 3. Renee Jones, 45, 1:09:29; 4. Cindy Crawford, 43, 1:10:33; 5. Megan Morrissey, 39, 1:11:25. Masters (40+): 1. Lisa Sieders, 48, 1:18:54; 2. Donna Daus, 48, 1:21:23; 3. Maureen Obrien, 45, 1:24:09. Grand Masters (50+): 1. Cindy Cain, 50, 1:15:17; 2. Susan Gebhart, 53, 1:21:31; 3. Shane Holonitch, 58, 1:22:33. Seniors (60+): 1. Rosie Schler, 63, 1:43:39.

Day of Infamy Snowshoe Race 5M Glenwood Springs, CO December 7, 2008 82 Finishers - Elevation: Start/Finish = 4,765’ Male (Overall): 1. Charlie Wertheim, 41:07; 2. Bernie Boettcher, 44:53; 3. Brian Magee, 47:14; 4. Hadley Hentschel, 47:29; 5. Dennis Webb, 52:44; 6. Mark Feinsinger, 54:04; 7. Bob Thorson, 54:17; 8. Dave Lindendberg, 56:13; 9. Carl Moak, 58:54; 10. Aaron Munch, 1:00:02. Female (Overall): 1. Heidi Vosbeck, 52:52; 2. Myriah Blair, 55:44; 3. Mo McPhee, 59:08; 4. Jeannie Blatter, 1:00:23; 5. Helen McQueeney, 1:01:26; 6. Barbara Corcoran, 1:04:46; 7. Candy Underhill, 1:05:00; 8. Lily Thorson, 1:06:57; 9. Kim Montague, 1:13:10; 10. Carla Westerman, 1:13:24.

502 Finishers - Timing by: Southern Colorado Runners - Elevation: Start/Finish = 4,765’ - Course Records: Orlando Velasquez, 1:12:01 (1999); Kelly Ryan, 1:23:27 (2000)

24:26; 5. Eleanor Fulton, 15, Lone Tree, CO, 24:26; 6. Ashley Anderson, 24:33; 7. Kristen Kientz, 15, Highlands Ranch, CO, 24:50; 8. Amanda Nilsen, 29, 25:02; 9. Sarah Lyle, 19, Aurora, CO, 25:25; 10. Alicia Solow, 18, 25:30. Masters (40+): 1. Karen Opp, 40, 28:35; 2. Andrea Espinosa, 45, Englewood, CO, 28:41; 3. Mary Evilsizer, 40, Castle Rock, CO, 29:04. Grand Masters (50+): 1. Helen Hertzog Mang, 54, Denver, CO, 31:55; 2. Lea Jones, 55, 32:13; 3. Nancy Hopport, 54, 33:26. Seniors (60+): 1. Isabella Horsky, 69, Denver, CO, 35:36; 2. Anne Wright, 64, Littleton, CO, 36:14; 3. Diane Minda, 61, Denver, CO, 38:57.

Briargate YMCA Turkey Trot Colorado Springs, CO November 27, 2008 1,392 Finishers - Timing by: Pikes Peak Road Runners - Elevation: Start/Finish = 6,100’ - Course Records: Scott Dahlberg, 16:06 (2007); Amanda Occhi, 18:54 (2007)

For More Results:

Check our website at coloradorunnermag.com

34 coloradorunnermag.com

Male (Overall): 1. Paul Mann, 31, Colorado Springs, CO, 1:17:02; 2. Gerald Romero, 37, Colorado Springs, CO, 1:17:27; 3. Matthew Drake, 20, Pueblo West, CO, 1:19:46; 4. Kevin Morgan, 21, Colorado Springs, CO, 1:19:48; 5. Brad Cooper, 42, Littleton, CO, 1:22:41; 6. Matt Strand, 41, Denver, CO, 1:23:07; 7. Mike Schmidt, 18, Pueblo West, CO, 1:23:19; 8. Jeremy Vincent, 33, Centennial, CO, 1:23:44; 9. Rick Hessek, 42, Colorado Springs, CO, 1:23:48; 10. Paul Koch, 40, Colorado Springs, CO, 1:24:24. Masters (40+): 1. Matt Von Thun, 42, Colorado Springs, CO, 1:24:58; 2. Paul Dewitt, 40, Palmer Lake, CO, 1:25:38; 3. Don Sims, 43, Littleton, CO, 1:25:56. Grand Masters (50+): 1. Michael Kelty, 50, Aurora, CO, 1:27:39; 2. Vernon Smith, 51, Colorado Springs, CO, 1:28:48; 3. Charlie Gray, 54, Pueblo, CO, 1:28:52. Seniors (60+): 1. Bob Launsby, 60, Colorado Springs, CO, 1:30:54; 2. Parks Williams, 66, Colorado Springs, CO, 1:44:16; 3. George Greco, 60, Colorado Springs, CO, 1:46:54. Female (Overall): 1. Ashlee Nelson, 28, Colorado Springs, CO, 1:26:38; 2. Shannon Meredith, 37, Colorado Springs, CO, 1:28:10; 3. Elizabeth Watkins, 26, Colorado Springs, CO, 1:30:55; 4. Angie Martell, 24, Peterson AFB, CO, 1:31:16; 5. Brenda Smith, 29, Longmont, CO, 1:33:05; 6. Jennifer Wheeler-Buenger, 34, Colorado Springs, CO, 1:33:09; 7. Stephanie Wurtz, 26, Colorado Springs, CO, 1:33:36; 8. Dani Wanner, 31, Longmont, CO, 1:34:28; 9. Michelle Mueller, 47, Fort Collins, CO, 1:36:57; 10. Lisa McCone, 42, Colorado Springs, CO, 1:38:51. Masters (40+): 1. Gloria Rios, 43, Colorado Springs, CO, 1:41:15; 2. Kelly Miller, 42, Colorado Springs, CO, 1:41:35; 3. Robin Krueger, 40, Pueblo West, CO, 1:44:13. Grand Masters (50+): 1. Jan Kiehl, 54, Westminster, CO, 1:55:48; 2. Linda Fuqua-Jones, 51, Monument, CO, 1:56:55; 3. Sandee Miller, 55, Palmer Lake, CO, 1:56:55. Seniors (60+): 1. Carol Kinzy, 60, Pueblo, CO, 1:48:15; 2. Maryvonne Mauprivez-Mack, 60, Canon City, CO, 2:10:19; 3. Susan Cogswell, 60, Colorado Springs, CO, 2:13:36.

January/February 2009

Larry Rose and his dog hit the powder at the Day of Infamy Snowshoe Race. Top: Larry Volk, Bottom: Bernie Boettcher

Ashlee Nelson wins the Rock Canyon Half Marathon.

TRAIL RUNNING HEAVEN SATURDAY, MAY 9, 2009

trail 50k, 25k & 8m

> limited to 550, so register early

www.greenland50k.com

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

01/31

Gateway Canyons Winter Warm-Up; 5K; 11:00 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458

02/01

running / walking

03/01

RMRR Trophy Series; 3M; 9:00 AM; Crown Hill Park, Wheat Ridge, CO; rmrr.org; 303-871-8366

Super Bowl 5K; 10:00 AM; Washington Park, Denver, CO; rundenverseries.com; 303-6942202;

03/01

That Dam Run; 5K; 10:00 AM; Cherry Creek State Park, Aurora, CO; rundenverseries.com; 303-694-2202;

HRCA Super Bowl 5K; 8:30 AM; Westridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-791-2500;

03/14

5K for St. Patrick’s Day; 10:00 AM; Acacia Park, Colorado Springs, CO; csgrandprix.com; 719635-8803;

03/14

St. Patrick’s Day 5K; 8:30 AM; Town Center, Highlands Ranch, CO; highlandsranchrunseries. com; 303-791-2500;

03/14

Sharin’ O’ the Green; 5K; 7:30 AM; Library Park, Fort Collins, CO; partnersmentoringyouth.org; 970-484-7123;

03/15

Runnin’ of the Green; 7K; 10:00 AM; LoDo, Denver, CO; bkbltd.com; 303-694-2202; 09

01/01

Rescue Run; 10K, 5K, Kids Run; 10:00 AM; Palmer Park, Colorado Springs, CO; pprrun.org; 719-473-7848;

02/01

01/03

CMRA Lake Arbor 5K; 9:00 AM; Lake Arbor, Arvada, CO; comastersrun.org

02/08

RMRR Trophy Series; 7M; 9:00 AM; Cherry Creek State Park, Aurora, CO; rmrr.org; 303871-8366

01/03

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

02/14

CMRA Forty Furlongs; 5M; 9:00 AM; Road Runner Sports, Westminster, CO; comastersrun. org; 303-325-7877

01/10

PPRR Winter Series I; 10K, 5K; 10:00 AM; Fox Run Regional Park, Colorado Springs, CO; pprrun.org; 719-598-2953

02/14

Moab’s Red Hot 50K; 34M, 33K; 8:00 AM; Moab, UT; mas50.com; 970-217-2893

02/14

Sweetheart Classic; 4M; 9:00 AM; Lake Loveland, Loveland, CO; lovelandroadrunners. com; 970-669-6212;

03/20

01/10

Oatmeal Festival Quicker Quaker 5K; 9:30 AM; Old Town, Lafayette, CO; discoverlafayette.com; 303-926-4352; 09

The Better-Half Half Marathon; 13.1M, 5M; 9:30 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458 x2649

01/11

RMRR Trophy Series; 10K; 9:00 AM; Twin Lakes Park, Thornton, CO; rmrr.org; 303-871-8366

02/15

Valentine’s Day 5K; 10:00 AM; Washington Park, Denver, CO; rundenverseries.com; 303694-2202;

03/21

CMRA Spring Spree 10K; 9:00 AM; Platte River Bar & Grill, Littleton, CO; comastersrun.org; 303-791-6166

01/18

Frosty’s Frozen Five; 10M, 5M; 10:00 AM; Chatfield State Park, Littleton, CO; winterdistanceseries.com; 720-985-9047;

03/28

02/21

Running For Rachel; 5K; 9:00 AM; USAFA, Colorado Springs, CO; rachaelsribbonsofhope. org; 719-646-2234

01/18

The Ghost Town Ultra; 38.5M; 6:00 AM; Gila National Forest, Hillsboro, NM; journeyheretothere.com; 575-895-3383

Snowman Stampede; 10M, 5M; 10:00 AM; Chatfield State Park, Littleton, CO; winterdistanceseries.com; 720-985-9047; 09

02/22

Wiggy’s Fun Run; 20M; 10:00 AM; Cascade Village, Durango, CO; go-dmt.org; 970-247-2286

PPRR Winter Series II; 8M, 4M; 10:00 AM; El Pomar Youth Sports Park, Colorado Springs, CO; pprrun.org; 719-598-2953

01/03

01/24

02/22

Run the Republic Stair Climb; 8:00 AM; Republic Plaza, Denver, CO; runtherepublic.com; 303-847-0273

Turquoise Lake 20M Snowshoe; 10:00 AM; Sugar Loafin’ Campground, Leadville, CO; salidarec.com/ccrc; 719-539-4112

01/11

01/25

Polar Bear 5K; 10:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2202;

Beaver Creek Snowshoe Adventure Series I; 10K, 5K; 11:00 AM; Creekside Park, Beaver Creek, CO; bcsnowshoe.com; 970-476-6797

01/11

Swift Skedaddle Snowshoe Adventure; 10K, 3K; 9:00 AM; The Raven Golf Club, Silverthorne, CO; silverthorne.org; 970-262-7373

02/28

Dolores River 10K; 11:00 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458 x2649

Race directors:

Submit your event listing for free by February 1st to make sure it is included in our 2009 year long Event Guide (our March/April issue). Submit your listing today at www.coloradorunnermag.com!

36 coloradorunnermag.com

January/February 2009

snowshoe

01/17

Pazzo’s Colorado State Championships; 10K, 5K Snowshoe; 10:00 AM; Tennessee Pass Nordic Center, Leadville, CO; pedalpowerbike.com; 970-845-0931

01/21

Night Hawk Series Snowshoe Race I; 4-6K; 6:00 PM; Eldora Ski Area, Nederland, CO; eldora. com; 303-440-8700 x267

01/28

Night Hawk Series Snowshoe Race II; 4-6K; 6:00 PM; Eldora Ski Area, Nederland, CO; eldora. com; 303-440-8700 x267

01/31

Bigfoot Snowshoe Festival; 50K, 26.2M, 25K, 10K, 5K; 8:00 AM; Wasatch Mountain State Park, Midway, UT; squawpeak50.com; 801-808-4222

02/01

Frisco Gold Rush; 7K; 11:30 AM; Nordic Center, Frisco, CO; emgcolorado.com; 303-635-2815

02/01

Screamin’ Snowman; 10K, 5K; 9:45 AM; Eldora Mountain Resort, Nederland, CO; racingunderground.com; 303-440-8700 x267

02/04

Night Hawk Series Snowshoe Race III; 4-6K; 6:00 PM; Eldora Ski Area, Nederland, CO; eldora. com; 303-440-8700 x267

02/08

Beaver Creek Snowshoe Adventure Series II; 10K, 5K; 11:00 AM; Creekside Park, Beaver Creek, CO; bcsnowshoe.com; 970-476-6797

02/11

Night Hawk Series Snowshoe Race IV; 4-6K; 6:00 PM; Eldora Ski Area, Nederland, CO; eldora. com; 303-440-8700 x267

02/18

Night Hawk Series Snowshoe Race V; 4-6K; 6:00 PM; Eldora Ski Area, Nederland, CO; eldora. com; 303-440-8700 x267

02/25

Night Hawk Series Snowshoe Race VI; 4-6K; 6:00 PM; Eldora Ski Area, Nederland, CO; eldora. com; 303-440-8700 x267

02/28

Billy’s Island Grill Vail 5M; 7:00 PM; Lionshead, Vail, CO; pedalpowerbike.com; 970-845-0931

03/07

Romp to Stomp Out Breast Cancer; 5K, 3K; 9:30 AM; Nordic Center, Frisco, CO; tubbsromptostomp.com; 802-253-7398

03/08

Jeremy Wright North American Snowshoe Championships; 10K, 5K; 11:00 AM; McCoy Park, Beaver Creek, CO; bcsnowshoe.com; 970-476-6797

03/14

America’s Uphill; 2.5M; 7:00 AM; Aspen Mountain, Aspen, CO; aspenrecreation.com

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t2coaching Triathlon Series II; 7:30 AM; Fort Collins Club, Fort Collins, CO; t2coaching.com; 970-308-4499

02/28

Chilly Cheeks Duathlon Series III; 10:00 AM; Cherry Creek State Park, Denver; racingunderground.com; 303-642-7917

03/07

Blue Mountain to Canyonlands Triathlon; 10:00 AM; Monticello, UT; mounticelloutah.org; 435-587-2029

03/29

t2coaching Triathlon Series III; 7:30 AM; Fort Collins Club, Fort Collins, CO; t2coaching.com; 970-308-4499

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by yvette francino

>> THE LIGHTER SIDE <<

Trash Fashion Trends

I finally get my 15 minutes of fame and I’m wearing a unique and very sleek little black number. Sure it’s a bit baggy... ok, it’s downright trashy. That’s right it’s a garbage bag. When my article describing my Disney Marathon Virtual Running Buddy idea ran in the November/December issue of Colorado Runner, the editor asked if I had any pictures from the marathon. Unfortunately, the only one I could come up with has me sporting the most non-glamorous running gear possible. I proudly brag to my friends about my authorship, showing them the magazine, and, after proper accolades, they delicately ask: “So.... why are you wearing a trash bag?” My only consolation is that my bag was black. I may not have a lot of fashion sense, but one thing I am NOT is white trash! Looking back at my blog entry from January 6th, 2006, I find an excerpt: “Here I am in Orlando, holed up in the hotel room with my laptop. It’s cold! In fact, I just watched the weather channel and hear that Orlando is having a cold front with freezing temperatures expected Saturday night/Sunday morning, the night I will be up at 3 a.m. heading out to the Disney Marathon. While back in Denver, the weather channel informs me, they are looking at cozy 70 degree weather for the weekend! Unfair! I should at least be escaping Colorado cold if not enjoying Florida warmth! This is going to present a problem with my marathon attire. I have brought my “throw-away sweats” and a trash bag...both recommended as items that would help keep me warm, but could be disposed of during the

38 coloradorunnermag.com

race when things warm up. And then there’s the water-bottle-carrier-turnedcell-phone-carrier that will be strapped around my middle. If I’m wearing that over a trash bag, I’m sure it will rival past Halloween costumes for “most ridiculous look” award. I’m not exactly photogenic in the best of circumstances, and my “running look” is not flattering. Add to that dorky clothes, and I can kiss that Runner’s World cover shot goodbye. It also will completely ruin any notion of flirting with the cute guys along the way, trying to find a date for the Victory Party. Do I want to look cool at the risk of being cold?” Little did I know that, almost three years later, while my picture didn’t make it on the cover of Runner’s World, I would voluntarily submit this photo of me wearing such ludicrous attire to Colorado Runner. I suppose the vanity of having my picture...any picture...published in a magazine was greater than the embarrassment of my unusual dress. Too bad the photo couldn’t have at least been at the race start. Then it would have shown how in vogue I was. The area was littered with similarly clad runners taken by surprise by the unexpected cold spell. We may have looked like actors in a scene from “Night of the Living Dump”, but no one questioned or looked down on us for our cheap gear as we danced to the pre-race party. I suppose you could say we took “getting trashed” to a whole new level. Besides acting as a disposable windbreaker, I also discovered another benefit of trash-ware. As any racer knows, when waiting for a race start, nervous and very well-hydrated, one inevitably has the strong urge to urinate. Men just nonchalantly step out, back to the crowd, and do their thing. We women do not have it so easy. Though I have known some women who push aside the leg of their shorts in order to relieve themselves, most of us endure the long lines of the porta potties or “hold it.” With minutes before the start of the marathon, there was no time to run back to a porta potty and I certainly didn’t want to waste marathon minutes taking a bathroom break. It turned out my trashy covering provided just the privacy necessary to join the men on the sidelines for a pre-race pee. Ah! OK, once again... not a flattering image, but at that point in time, comfort outweighs image. Still, being single, it might do me good to be a little more fashion conscious. I live in Boulder and, believe me, there are a lot of runners wearing these trendy numbers, looking gorgeous in their form-fitting tights

January/February 2009

and matching bright tops. I’ve done a little shopping at those elite running stores. I buy my shoes there, but I just can’t justify an expensive wardrobe of clothes that I know will get sweaty and don’t even make me look like a model. You would think shorts that cost so much would at least give me the appearance of longer legs. But no. Not only do they not transform my shape, they don’t even have pockets! That’s one thing that really bugs me... I have looked high and low for running clothes with pockets and the closest I can find are shorts that have a tiny little key pocket. Do running-clothes-designers not realize that we might want to carry more than one key? What about a cell phone? What about toilet paper? What about a camera? I mean MAYBE if I’d been able to take a camera with me that day I could have had a picture of me later in the day wearing something other than a dorky garbage bag belted with a fanny pack! For this reason, I’m asking for a “redo.” As I peruse my various photos I confirm that I look much better when attending a holiday ball than I do when running a race. With my computer savvy, I can easily paste my face on the top of a sexy female runner’s body, right? Or maybe I can go to one of those fancy running shops, with my makeup and hair done to perfection and try on the most fashionable of outfits and snap a quick photo. One thing’s for sure, if I get a second chance at fame, I am not going to be wearing a trash bag. Note: I feel compelled to confess that this experience gave me the idea of dressing as “white trash” for Halloween last year, complete with toilet paper, greasy paper plates, and Starbuck’s cup lids, winning me “worst costume” at a very big party. So, yes, that night I was “white trash” and validated my prediction that trashy attire can indeed win the prize at a costume party. No, I will not be submitting a picture from that party, either.

Winter Distance Series Frostyâ&#x20AC;&#x2122;s Frozen Five 5M/10M, & the Snowman Stampede 5M/10M

Frostyâ&#x20AC;&#x2122;s Frozen Five & Ten

January 18, 2009

are the last two races of the Winter Distance Series.

Get off the couch and get in shape this winter! These races are perfect training for a spring marathon! Visit our website for details and registration info.

Snowman Stampede 5M/10M

February 21, 2009