LONG RUN

Runners don’t just work out but also make connections in her group. “De nitely lots of friendships have formed, and even a few people have met their spouses,” Geisler said.

Starting out

For beginners who are getting over the initial hump of starting to run, it’s important not to bite o more than you can chew, said Marker, who works in the department of physical medicine and rehabilitation at the CU Anschutz Medical Campus.

“If you’re just starting, even running for a mile, say — or even less than that — is meaningful,” Marker said.

Another strategy, he said, is to remember you don’t have to run consistently for a whole workout.

“Run for ve minutes and walk for two,” Marker said as an example of setting planned walk intervals. at method “can help people build up their initial capacity.”

For runners ages 35 and up, Geisler said starting slow can help, like working toward a goal of “I’m going to run this whole mile without walking,” she said. “And then go from there.” Also important: making sure you have the right running shoes for you. Geisler recommends getting a shoe tting at a specialty running store like Runners Roost.

“You can really get injuries if you don’t have the right footwear,” Geisler said.

Mental game

“Running is a mental sport” is a cliché for a reason — getting your mind used to running is a big part of the battle.

Di erent strategies can help you tackle the mental aspect of running, according to Marker.

“One very accessible one is goal setting … maybe you’re someone that really thrives on, you know, competition, getting a personal best,” Marker said. For those people, always having an appropriate race that you’re training for can help.

For others, distraction works well, so nd a good music playlist or podcast or audiobooks, Marker suggested.

Or opt for using running as a headclearing experience.

“I can almost do a mindfulness type of thing in running,” Marker said, adding: “Especially if you’re trail running, it can make you stop thinking of other things.”

Gearing up for a marathon

For those who aim to run a marathon — about 26 miles or 42 kilometers — it’s a good idea to schedule an initial training plan of at least six months, Marker said.

For inexperienced runners, there’s “not a small chance that you may get injured in that time, so you want to incorporate some bu er room,” Marker said. at’s partly so if you do develop an injury, you can adjust your training instead of trying to push through the pain and making it worse.

Expecting a long training period can help you eld interruptions that may pop up. at’s because runners need to incorporate rest periods to avoid overtraining problems, Marker said, adding that it’s important to give your body time to adapt.

“Life happens,” Marker said, adding that if you have a busy week at work, for instance, and are not able to stick with your training plan, there’s no need to feel that you’ve failed and have to stop.

In terms of distance, “you want to get in at least one longer run a week,” Marker said.

Expect to run three to four days per week at minimum and six days per week at most.

It may surprise you to hear that you shouldn’t be about to keel over throughout your run when training for a marathon.

“It’s not a bad idea to keep most of your training at moderate intensity,” said Marker, who referenced “the talk test.” at’s “the idea that you’re doing moderate intensity exercise if you’re able to relatively easily carry on a conversation (while) you do that exercise,” Marker said.

If it gets so hard to breathe that you can’t say more than a few words without pausing for breath, that would be higher-than-moderate intensity.

In “the marathon, you’re going to be going at a relatively steady pace for a long period of time,” Marker said, adding it’s a good idea for your training to re ect that pace.

Yes, runners walk

You could call it running or “com- pleting” a marathon.

“ ere’s no shame if you incorporate walking into a marathon,” Marker said.

“When you get to the elites, they’re running the entire time, and they’re running a pace that people, even me, couldn’t keep up even a 10th of the distance,” said Marker, who has done a couple marathons and one ultramarathon. (An ultramarathon is anything longer than a marathon, he said. e one he did was 50 miles.)

For walking, the biggest tip is making sure it’s planned, Marker said.

“ e moment you start walking because you’re tired,” that can be “game over,” he said.

He added: “You want to have more ‘on’ than ‘o ’ — not ending up with a 50/50 split” of time spent running and walking.

Fuel on the way

Something else you might not know: People training for marathons eat while on the run. at could be energy gels or bars, Marker said.

“I’d say if your long runs are starting to get longer than an hour, that might be a good time to gauge how you’re feeling,” Marker said, adding it could help to start bringing food with you.

Hit the gym

Strength training — not just running — can be key to pushing your running further, as it can help with injury prevention.

“If someone has the time and they’re able to incorporate strength training into their routine,” Marker said, “it can de nitely help them.” ment for days, the release said.

On June 19, 2022, Je erson County sheri ’s deputies were dispatched to Rainbow Hill Road and Ruby Ranch Road on a report that a driver had struck two cyclists and ed. e two cyclists, who were part of a cycling club, were taking part in a group ride. ey rode single le along the shoulder along a solid white line.

Cyclist Lisa Ludwig was struck and su ered a traumatic brain injury, three broken ribs, a broken shoulder blade and two broken vertebrae.

Cyclist Mike Will also was hit and su ered a broken rib and a punctured lung.

Reports initially suggested that Mill intentionally drove toward the cyclists, according to the release. However, the sheri ’s o ce investigation determined there was no evidence to support this claim. Instead, prosecutors believe the crash was a result of Mill’s drug use.

Friends and family of the victims addressed the court to discuss the e ect the crash had on the Ludwig family and the cyclist community at large, the release said. Mill also addressed the court and apologized to the victims, stating that she is “haunted” by the life-long consequences of her actions every day.

According to the release, Forbes said of the incident, “At the end of the day, Lisa and Mike’s life will never be the same, the cyclists who were with them that day will never be the same, and no matter what the sentence is, they will always have a the actions of the defendant. Despite remarkable strength and resilience in rising above this tragedy and continues to inspire us all.”

Allows residents to dispose of the wildfire fuel on their property, creating defensible space around their home. Organic debris such as tree limbs and branches, known as slash, contributes to the high risk of fire danger in Jefferson County. All slash is composted.

WHAT IS SLASH?

Sustainable Lands And Safer Homes.

Allows residents to dispose of the wildfire fuel on their property, creating defensible space around their home.

Organic debris such as tree limbs and pine needles, known as slash, contributes to the high risk of fire danger in Jefferson County. All slash is composted.

Organic debris such as tree limbs and branches, known as slash, contributes to the high risk of fire danger in Jefferson County. All slash is composted.

WHAT IS SLASH?

Not Accepted

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Woody debris

Tree bark

Not

Pine cones Logs:

-Max length: 8 feet

-Max diameter: 6 inches

BAGS

Construction material

Lumber

Household trash

Metal of any kind

Rocks

Tree stumps

Yard waste/grass clippings

Bags

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COST 1 load = 6 cubic yards (162 cubic feet of material) SIGN-UP FOR SLASH ALERTS Sustainable Lands And Safer Homes. Allows residents to dispose of the wildfire fuel on their property, creating defensible space around their home. Organic debris such as tree limbs and branches, known as slash, contributes to the high risk of fire danger in Jefferson County. All slash is composted. WHAT IS SLASH? BAGS ARE NOT ACCEPTED Accepted Limbs Branches Woody debris Tree bark Pine cones Logs: -Max length: 8 feet -Max diameter: 6 inches

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