RUNNING TRIATHLON Two Year Anniversary Issue
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Official Publication Issue 13: September/October 2005 www.coloradorunnermag.com
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Contents...
Features
The Fast Lane With Pete Julian... Page 10 Athletes of the Month... Page 11 Avoid Injury by Improving Your Flexibility... Page 12 Training Smarts - A Change of Pace... Page 14 The Distance Running Hall of Fame... Page 16 Fall Shoe Review... Page 17 Hit the Dirt at the Horsetooth Mountain Park.. Page 52 The Lighter Side - Dogs on the Run... Page 54
Departments
Race Reports... Page 43
Running Shorts... Page 9 USATF News... Page 42 Race Reports... Page 43 Race Results... Page 47 Race Calendar... Page 49
Credits
Publisher Derek Griffiths derek@coloradorunnermag.com Editor Jessica Griffiths jessica@coloradorunnermag.com Contributing Writers Katie Bongiovanni, Larry Eder, Steve Glass, Nancy Hobbs, Lester Pardoe, Ken Sheridan, John Tope, Cregg Weinmann
Photo by Derek Griffiths/Colorado Runner
Contributing Photographers Steve Glass, Chris Ladoulis, Lance Phegley, Victor Sailor, Michael Patton, Nancy Hobbs Front Range Advertising Derek Griffiths derek@coloradorunnermag.com, 720-985-9047 Western Slope Advertising Marc Witkes marcwitkes@hotmail.com, 970-247-3116
Official Publication
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Colorado Runner Mascot Lucy Snowflake On The Cover Racing the Teva Vail Half Marathon Photo by Nancy Hobbs In Partnership with Casper Windy City Striders Durango Motorless Transit Fort Collins Running Club Mesa Monument Striders Rocky Mountain Road Runners Runner’s Roost Ft. Collins VIP Club Southern Colorado Runners Team Boulder Running Company USATF Colorado Long Distance Running
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September/October 2005
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FACES AT THE RACES SPONSORED BY:
www.runnersroostftcollins.com Katie Mazzia & Anita Ortiz - Vail Half Marathon
These Eagle Mountain Trail Runners came to Vail to run! Katie finished third and Anita was the female winner. “I am running on a ruptured Plantar Fascia, so I have had to learn to plant differently,” Ortiz said. “It still hurts to run, but I am getting used to it.” Bruce Mansur at the Teva Vail Half Marathon
Colorado Runner subscriber Bruce Mansur decided to give this high altitude trail half marathon a shot. “I have never run on trails before so it was an exhilarating experience. That view of the Mount of the Holy Cross was definitely worth the effort!” Ellen Hart at the Evergreen Town Race
Coming into the race, Ellen was third in the Colorado Runner Racing Series Masters Division. “I came here hoping to get some good points in the series. This series has kept me motivated all year.” Ellen’s strategy worked! She picked up 100 points and took the lead! Tamara & Charles Smith - Evergreen Town Race
“We do this race every year. I do the race for the post race party and Charles does the race for the actual run. What can be better than running all downhill!” They ran together in their own backyard (they are from Evergreen), finishing the 5K in 33:19.
Letter From The Editor My Most Memorable Running Moment Fall marathon season is here! Choosing to run that first marathon is a life-changing experience. For me, my first attempt at 26.2 was a test of will, a challenge of endurance and a lesson in love. I was a college senior training for a marathon with friends. I had already raced several half marathons, but putting in the long training miles for the marathon distance was a much bigger challenge. As the months wore on, all of my friends quit training. I was discouraged, but my sort-of boyfriend convinced me to go for it anyway. In fact, he registered me for the Marine Corps Marathon in Washington D.C., a race that he was training to run. I trained in earnest in the weeks leading up to the race, but as the final days approached, I was scared senseless. Would I be able to finish? Would I get a leg cramp or a side stitch? The night before the marathon, I knew I should have loaded up on carbs, but I was so worried that I couldn’t even eat dinner, a truly rare experience for me, a food aficianado! My attitude changed as race morning dawned. I was filled with excitement as the starter’s gun blasted. The miles began to stretch by... a long moment by a lake, a tough crawl over a bridge, a choppy stride, uneven breathing, Yikes - a short but steep hill, Ouch - sports bra chafing, and finally, finally, A FINISH! In just more than four hours, I crossed the line with aching legs and soggy hair. I was elated and amazed that I had really done it. Waiting with a sweaty embrace at the finisher’s chute, Derek, who is now my husband, had stood for more than an hour so he could cheer me on. I had someone to share in my excitement... someone who had passed up an opportunity for food and drink for himself so he could watch me fulfill my dream. I knew right then, anyone who would skip the beer tent to tell me that I looked beautiful after I had run for more than four hours, well, that was someone worth keeping.
Happy trails! Jessica
*Here’s a reminder for subscribers... Bulk rate mail is not forwarded. If you change your address, you need to contact us so we can update your address. Keep in mind that our mailing list often goes to the printer three weeks before the issue arrives at your doorstep, so the sooner you can let us know, the more likely you are to get your magazine! Also, if you receive the magazine as part of a club membership, you need to contact your running club to get your address changed. Colorado Runner doesn’t keep lists of club members. We simply mail the list they provide to us for each issue. Thanks!*
Letters To Colorado Runner Hi Derek and Jessica, Thanks for the Colorado Runner Racing Series. Julie and I have had a blast visiting all of the great places in Colorado that you have selected for the races. George Greco, Colorado Springs
Hi Jessica, Great magazine this month. I love the cover. The girls in their pink tops look hot (July/ August, 2005). This magazine just keeps getting better and better. Dan Thomas, Littleton
Hi Jessica and Derek, Just wanted to thank you for running the interview in your mag (July/August, 2005). Many people have told me they read it and liked it. It’s fun. Thanks for thinking of me. Bernie Boettcher, Silt
Dear Derek, Congratulations on the July/August issue of Colorado Runner magazine. It was full of interesting stories and insights. Thanks for covering the sport so effectively from youth to elite to beyond. Regards, Craig A. Masback CEO USA Track & Field
Hi Derek, Just got my copy of Colorado Runner - SWEET photo on the cover especially since I know both ladies! A great Springs issue for sure! I find your mag a lot more “hard core” than say for example the latest swimsuit edition of Runner’s World. And your results section is to die for! I spent almost an hour last night going through and learning, for example, Scott Elliot won a 30K back in April before he got hurt or that Simon Gutierrez won the Black Canyon Ascent. The web is awesome but to have the results in one place, in my hand, in my bed is what makes your mag cool in my eyes. Go out hard, when it hurts speed up... Matt Carpenter, Manitou Springs
Jessica and Derek, We here at the Girl Scouts were recently reviewing Colorado Runner and came across your Ten Weeks To Glory – The Ultimate Beginner Running Plan article by Sean Hudson. As we prepare for the promotion of our annual Girl Scouts 5K & 1K Walk/Run, we were wondering if we could use the program presented here in our upcoming Girl Scout publication articles about the event. We feel the concepts presented would be great for participants that are interested in running in our race. Thank you. Amanda Taylor Girl Scouts Mile Hi Council in Denver
Happy birthday Colorado Runner! Two years old and growing stronger! Thank you subscribers for helping get here.
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September/October 2005
Halloween Hustle 5k
1/4m Monster Dash
October 30, 2005
Wash Park, Denver ~ 9:00 am
RUNNERS ROOST
6554 S. Parker Rd. #107 Aurora 303-766-3411
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1685 S. Colorado Blvd. J Denver 303-759-8455
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RUNNING WILD
1970 E. County Line Rd. Unit C Littleton 303-738-9446
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8116-C W Bowles Ave. Littleton 303-932-6000
for more info: www.bkbltd.com or 303-694-2030
Girl Scouts 5K & 1K Walk/Run Sunday, October 23, 2005, Washington Park Enjoy a competitive race on a popular course, and bring the whole family for a morning of fun and fitness. After the race, cruise the free fitness fair where the kids can try yoga, disk golf, gymnastics, body architecture and other sports. Visit the Breathe Better Bus, have fun with nutrition and more. Sign up today 303-778-0109, ext. 358, OR www.girlscoutsmilehi.org
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Running Shorts... WAY TO GO WHITNEY!
Whitney Anderson of Breckenridge, a recent Summit High School graduate, ran the seventh fastest women’s high school 5,000 meter time in the nation’s history. At the USATF Junior Nationals in Carson, California in June, Anderson blazed to a 16:33.32 finish for the 5K distance. The race qualified her for the Junior Pan American Games in Canada where she won a bronze medal. Also at the Junior Pan American Games in July, Denver’s Chealesa Taylor tied for second in the women’s high jump, clearing 5 feet, 10.5 inches.
All-Time USA High School 5,000 Meter Bests: 1. Caitlin Chock, California, 15: 52.88, 2004 2. Cathy Schiro, New Hampshire, 16:00.7, 1985 3. Mary Shea, North Carolina, 16:13.7, 1979 4. Erin Keough, Virginia, 16: 14.69, 1986 5. Nicole Blood, New York, 16: 30.90, 2005 6. Julia Stamps, California, 16: 31.2, 1995 7. Whitney Anderson, Colorado, 16:33.12, 2005 8. Kim Gallagher, Pennsylvannia, 16:34.7, 1979 9. Erin Davis, New York, 16: 43.47, 1995
Denver Tops List for Running Participation!
A sports participation study recently published by American Sports Data, Inc. ranks the Denver metro area tops on a list for running participation. The study included Boulder in the Denver results. ASD’s 18th annual “Superstudy of Sports Participation” estimates that there were 37,310,000 runners in the U.S. in 2004. That total has increased four years in a row. City/Total Runners/Per 100 people 1. Denver, 446,000, 18.9 2. San Diego, 555,000, 18.9 3. San Antonio, 303,000, 18.3 4. San Francisco, 1,227,000, 17.8 5. Phoenix, 509,000, 17.5 Surprisingly, San Antonio was the only one that was also in the top 5 in the 2002 report. The top metro areas for overall runner totals were 1) Los Angeles with an average of 2,594,000 participants; 2) New York with 2,198,000 and 3) Washington D.C. with 1,361,000. The Geographic Supplement also includes data on 48 states. California had the largest annual average of runners, followed by Texas, New York, Florida and Ohio.
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Bolder Boulder 10K Named Nation’s Largest Race
unning USA ranked the nation’s 100 largest timed road races by the number of competitors and the Celestial Seasonings Bolder Boulder 10K came out on top for the year 2004 with 43,994 finishers. The Lilac Bloomsday Run 12K in Spokane, Washington was second on the list with 39,674 and the ING New York City Marathon was ranked third with 36,562 finishers. For overall participation, the 5K was named the most popular race distance with more than three million people competing in one during 2004. The 10K was the second most popular race distance with one million competitors. And what about the “king” of race distances, the marathon? It came in sixth on the list for participation with 423,000 competitors finishing in a 26.2 mile event.
Current Colorado Runner Racing Series Standings Through the Evergreen Town Race 10K For full results and an explanation of the scoring, please visit or website - www.coloradorunnermag.com
Photos by Derek Griffiths/Colorado Runner
Open 1 Male: 1. Paul Digrappa, 24, Highlands Ranch, 430, 5; 2. Kevin Gallagher, 25, Denver, 310, 4; 3. Austin Vigil, 23, Ft. Collins, 170, 2; 4. Nelson Laux, 26, Highlands Ranch, 170, 2; 5. Levi Crawford, 20, Boulder, 170, 2; 6. Daniel Shaw, 27, Ft. Collins, 160, 2; 7. Sampson Sage, 24, Durango, 160, 2; 8. Jordan Jones, 23, Denver, 115, 2; 9. John Gaudette, 20, Denver, 115, 2; 10. David Buckles, 26, Aurora, 115, 2. Open 1 Female: 1. Trisha Culbertson, 22, New Strawn, KS, 200, 2; 2. Kara Roy, 25, Ft. Collins, 200, 2; 3. Jocelyn Petrella, 25, Denver, 190, 2; 4. Missy Simpson, 29, Boulder, 180, 3; 5. Erica Pedron, 28, Aurora, 160, 2; 6. Kara Ford, 26, Thornton, 150, 2; 7. Bridget Mackinnon, 28, Denver, 140, 2; 8. Elyse Adelson, 29, Manitou Spring, 100, 1; 9. Nicole Aish, 29, Gunnison, 100, 1; 10. Katie Blackett, 28, Boulder, 100, 1. Open 2 Male: 1. Cody Hill, 32, Colorado Springs, 330, 4; 2. Brad Cooper, 39, Littleton, 210, 3; 3. Greg Mitchell, 31, Colorado Springs, 200, 2; 4. Peter Vail, 31, Boulder, 200, 2; 5. Paul Koch, 37, Colorado Springs, 140, 2; 6. Matthew Segur, 33, Lakewood, 140, 2; 7. Patrick Maxwell, 33, Arvada, 130, 2; 8. Lonnie Pilkington, 34, Ft. Collins, 110, 2; 9. Clint Boston, 37, Denver, 100, 1; 10. Bill Fanselow, 38, Golden, 100, 1. Open 2 Female: 1. Kari Cornwell, 37, Ft. Collins, 890, 10; 2. Jennifer Lee, 32, Ft. Collins, 425, 6; 3. Tanya Poel, 39, Boulder, 350, 4; 4. Stacey Chaston, 35, Colorado Springs, 200, 2; 5. Heather Hunt, 30, Englewood, 190, 2; 6. Tiffany Green, 32, Ft. Collins, 180, 2; 7. Susan Nuzum, 38, Boulder, 170, 2; 8. Connilee Walter, 32, Colorado Springs, 150, 2; 9. Rachel Ann Luginbill, 35, Denver, 135, 2; 10. Michele Jensen, 34, Littleton, 120, 2. Masters Male: 1. Keith Johnson, 44, Littleton, 290, 3; 2. Steve Kovisto, 41, Littleton, 270, 4; 3. Erik Packard, 40, Mesa, 240, 3; 4. Charles Schultz, 49, Parker, 210, 3; 5. Rich Hadley, 49, Florence, 200, 3; 6. Brad Pace, 49, Ft. Collins, 200, 2; 7. Darren De Reuck, 40, Boulder, 190, 2; 8. James Elwell, 44, Fort Collins, 190, 2; 9. Tom Edwards, 48, Evergreen, 180, 3; 10. Michael Hagen, 42, Colorado Springs, 180, 2. Masters Female: 1. Ellen Hart, 47, Denver, 440, 5; 2. Mary Spear, 41, Highlands Ranch, 400, 7; 3. Amy Regnier, 42, Colorado Springs, 380, 4; 4. Tania Pacev, 46, Littleton, 270, 3; 5. Kim Jones, 47, Ft. Collins, 200, 2; 6. Coreene Hanson, 44, Erie, 160, 3; 7. Theresa Rudel, 41, Ft. Collins, 150, 2; 8. Joni Fehrenbache, 41, Colorado Springs, 140, 2; 9. Donna Goldberg, 46, Denver, 140, 2; 10. Silke Spang, 40, Aspen, 140, 2. Grand Masters Male: 1. Steve Vigil, 50, Fruita, 800, 8; 2. Dwight Cornwell, 59, Ft. Collins, 780, 9; 3. George Greco II, 57, Colorado Springs, 560, 9; 4. Bob Stoneman, 50, Parker, 330, 5; 5. Dan Korb, 52, Ft. Collins, 320, 4; 6. Steve Santana, 54, Ft. Collins, 290, 4; 7. Bruce Pulford, 50, Ft. Collins, 270, 3; 8. John Victoria, 51, Colorado Springs, 270, 3; 9. Robert Yara, 50, Colorado Springs, 200, 2; 10. Herb Tanzer, 53, Woodland Park, 170, 3. Grand Masters Female: 1. Maria Korb, 52, Fort Collins, 560, 6; 2. Deb Anderson, 55, Colorado Springs, 330, 4; 3. Carol Shively, 59, Longmont, 310, 4; 4. Peggy Muhn, 53, Wheat Ridge, 300, 3; 5. Diane Ridgeway, 56, Arvada, 300, 3; 6. Alyn Park, 54, Denver, 270, 3; 7. Susan Hering, 52, Boulder, 240, 5; 8. Sharon Dieter, 51, Colorado Springs, 190, 2; 9. Helen McQueeney, 53, Carbondale, 180, 2; 10. Julie Orr, 55, Dolores, 140, 2. Seniors Male: 1. Marv Bradley, 66, Canon City, 680, 8; 2. Larry Ingram, 60, Grand Junction, 580, 6; 3. Jim Romero, 65, Denver, 360, 5; 4. Jack Barry, 67, Littleton, 180, 4; 5. Warren Ohlrich, 66, Basalt, 160, 2; 6. Glen Ash, 68, Colorado Springs, 100, 2; 7. James Boughter, 61, Woodland Park, 100, 1; 8. Charles Drage, 61, Evergreen, 100, 1; 9. Rick Keim, 60, Boulder, 100, 1; 10. Tom Lemire, 62, Boulder, 100, 1. Seniors Female: 1. Lola Ackerman, 60, Longmont, 660, 7; 2. Connie Ahrnsbrak, 65, Denver, 300, 3; 3. Sally Kennett, 63, Salida, 260, 3; 4. Wanda Willems, 61, Laramie, WY, 120, 2; 5. Joanna Brockway, 64, Venice, CA, 100, 1; 6. Kay Chernoff, 62, Denver, 100, 1; 7. Joyce McKelvey, 60, Black Forest, 100, 1; 8. Joan Ulloyt, 65, Snowmass Village, 100, 1; 9. Tavia Campbell, 60, Denver, 80, 1; 10. Carol Faykosh, 61, 80, 1.
Kara Roy gains 100 points in the racing series with a win at Georgetown.
September/October 2005
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The Fast Lane...
Get To Know... Pete Julian
2. How is your training right now?
Training is going great at the moment. I’m going to concentrate on the shorter distance races this fall. Marathons are for crazy people and I ain’t no crazy person.
3. What is a typical week like for you?
I’m usually up by 5:30 in the morning and try to be out the door running by 6:30. Once I’m home, I jump in the shower, shove some food down the pie hole and head to work. I love running and I love my job, so I’m excited to get up every morning. In fact, most mornings I wake up before my alarm goes off because I’m looking forward to the day. It’s like Christmas everyday in the Julian house!
4. What kind of an impact did surviving cancer have on your life and your running?
The term “survivor” implies something I’m not really comfortable with. I was just lucky. Cancer took a peek at me a few times and it decided to move on. I just had my five year C-Scan last week and it showed that I’m as healthy as a jelly bean. That period of my life is behind me now. It was scary and emotionally very hard to deal with, but it made me a better man by changing the way I view my life and the life of others.
5. You’re trying to bring the U.S. Cross Country Championships to Boulder for 2007. How is that effort going? I think we’ve got a good shot. The bid has been submitted. San Diego and Portland, Oregon also submitted bids. If we get it, folks here in Colorado are going to want to buy their tickets early because I think this will be the first U.S. Cross Country Championships to ever sell out. How great would that be to see scalpers at a cross country meet?
6. You were recently hired to resurrect the track and cross country programs at Metro State. How’s the new coaching job so far?
I love coaching. It’s what I want to do for the rest of my life. Working with young student athletes is one of the most rewarding professions I can think of. We’ll be pretty average our first year, but give us time.
7. It seems like you’re so busy. What motivates you to juggle it all?
My wife, Colleen, motivates me. She’s down in Bolivia right now studying low birth weights in native high altitude populations. How am I supposed to stay home and watch MTV’s “Pimp My Ride” when she’s on the other end of the planet doing cool stuff like that?
8. Any advice to pass on to other runners? Photo by Victor Sailor/www.photorun.net
Pete Julian juggles the rigors of being an elite athlete and a college coach. The 34-year-old lives in Boulder and has run a blazing personal best time of 13:33 for the 5K. Julian is pictured above running the Papa John’s 10 Miler in Kentucky. 1. What have been some of the highlights of your running career?
Probably the highlight of my running career so far is running in the 1999 World Track and Field Championship 10,000 meter final. It was an incredible experience to know, for at least one night, I was part of an elite group of the best distance runners in the world. 10
coloradorunnermag.com
September/October 2005
Don’t take yourself so seriously. After all, if you’re reading this interview, you’ve probably run through the middle of town wearing half-tights.
Pete Julian’s Personal Best Times 5K: 13 minutes, 33 seconds 8K: 22 minutes, 59 seconds 10K: 28 minutes, 5 seconds Marathon: 2 hours, 15 minutes
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Athletes of the Month Jim Romero Jim Romero of Denver is running strong at age 65. He races every weekend and often runs back-toback races on Saturday and Sunday, blasting past men half his age. He most recently ran the Leadville Marathon followed the next day with the Vail Hill Climb. He’s also recently competed in the Trespass Trail Run, the Mountain Madness 12K, the Vail Half-Marathon and the Hamlin Scramble, always nishing at the top of his age group. But his biggest accomplishment this year was running the Kilimanjaro Marathon in March and then spending the following four days summiting the 19,340 foot mountain. He is a member of the Rocky Mountain Road Runners, the Colorado Masters Running Club and the Denver Trail Runners.
Kari Cornwell Kari Cornwell of Ft. Collins spent her summer racing throughout the state and she piled up a stack of victories. The 37year-old placed rst in June’s Strawberry Shortcut 10K in Glenwood Springs and she said, “I received a wonderful box of almond toffee too!” She spent Independence Day in Aspen for the Boogie’s Diner Buddy Run 5 Mile where she won her age group, nishing third overall. In August, she traveled to the Evergreen Town Race 10K where she again won her age group and placed third overall, running 38 minutes and 25 seconds. Cornwell said, “My husband and I set out to participate in the Colorado Runner Racing Series as a way to enjoy different venues in Colorado, to meet more cool runners, and to have tons of fun. We have had a wonderful, memorable racing season as a result!”
BKB L
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Road Races ~ Multi-Sport Event Management and Timing Services
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2005 Events Calendar and Information:
www.bkbltd.com Upcoming Events:
Winners will receive a gift certicate from Running Wild in Highlands Ranch.
Do you know someone who deserves to be recognized as the Athlete of the Month? Let us know! Just e-mail jessica@coloradorunnermag.com.
1970 East County Line Road, Unit C, Highlands Ranch, CO 80126 (Located next to Target - University & County Line)
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www.runningwildco.com September/October 2005
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September 4 US Half-Marathon, Beaver Creek September 5 Freedom 5, Parker September 11 Flying Horse Fling 5M/5K, Castle Rock September 17 Run For The Resource Center 5K, Conifer September 18 PACE Governor’s Cup 10K/5K, Denver September 22 The Big One, Colorado Springs September 25 The Bearable Adventure Race, Lakewood October 9 Credit Union Harvest Run 5K, Broomfield
October 15 Baltimore Running Festival, Baltimore, MD October 28 Scream Scram 5K, Denver October 30 Halloween Hustle 5K, Denver Silicon Valley Marathon, San Jose, CA November 5 Rock Slide Community 5K, Castle Pines November 6 Littleton Stride 10K/5K, Littleton November 13 TTTS Race For Hope 5K, Denver November 24 Turkey Day 5K, Highlands Ranch United Way Turkey Trot 4M, Denver
Kipture Primary School Foundation and Steve Muniz Memorial Library:
WWW.BKBLTD.COM/KENYA.HTM 11
Avoiding Injury...
Improve Your Flexibility by Dr. Ken Sheridan
Runners stretch out their kinks after the Evergreen Town Race.
“Stretching? That’s for limber people!” -Al Flexibility, the thorn in every athlete’s training program, is the most commonly left out aspect of preparation. We build endurance, intensity and strength workouts into our plan, but often leave out flexibility training; usually because we “run out of time”. This effects triathletes even more than runners because increased training leaves less free time, and training different disciplines requires stretching more body parts. Studies on “flexibility training” or “stretching” have provided mixed conclusions. Some studies prove no benefits to reducing the risk of injury, while others do show benefit. What has been proven is that the longer a muscle is, the larger the force production capacity over a greater range of motion. This is particularly beneficial for endurance athletes. Another benefit to increasing one’s flexibility is economy of effort. For example, our thigh muscles contain opposing muscle groups, the hamstrings, which flex (bend) the knee, and the quadriceps, which extend (straighten) the knee. During our running gait, each muscle group works harder at some points in our cycle than others, depending on whether we want to flex or extend the knee. If we want to extend the knee, the quadriceps muscle group works against any
resistance that the hamstrings provide. The tighter the hamstrings, the greater the resistance, so increasing their flexibility will decrease the effort necessary from the quadriceps muscle group. So let’s say that even though it is not New Years, we resolve to increase our flexibility. There is a lot of information out there - that stretching a cold muscle is bad for you, not to bounce when stretching, and so on… What is the best way to stretch? Whether or not a muscle is “cold” depends on the muscle or muscle group, and the amount of movement or blood flow it has been exposed to prior to beginning your stretch. This is particularly important for you sick-o’s who attend master’s swim workouts at 5 a.m. or run immediately after getting out of bed before the sun comes up! This has turned into “never stretch before exercise, only after.” While stretching after you exercise is more important, especially for time-crunched Americans, stretching before and after will have added benefits. Stretching is best done on a “warm” muscle; but what is a warm muscle versus a cold muscle? As we start to use a muscle, its oxygen requirements go up, so the body sends more blood flow (containing oxygen) into the muscle. This causes the temperature inside the muscle to go up and it becomes “warmer”. When starting to warm up a muscle or group of muscles, start with a comfortable range of motion. Avoid movements towards the end range of motion for the joint those muscles move. For example, a breast stroke
warm up prior to freestyle stroking, or running at a slower pace to begin your run (a faster pace requires increased hip/leg ranges of motion). Once you break into a sweat, you know you are warmed up sufficiently for stretching. A good approach is to do an 8 to 10 minute “warm-up” (slow jog, breast stroke, easy bike spin), then stretch for a few minutes. Pay particular attention to those muscle groups most stressed by the workout to follow. Applying a stretch to a muscle group should be done slowly to a COMFORTABLE STRETCH! It should not hurt. I’ve had many patients say that stretching hurts more than the workout itself, or my favorite, “stretching, that’s for limber people!” The stretch should be held for 30 to 60 seconds. Bouncing during a stretch is called ballistic stretching and has been proven to increase flexibility. However, bouncing while stretching is not as safe and may stimulate a reflex loop in the muscle, causing it to become tighter. Following exercise, an area should be stretched with sustained stretches repeated 3 to 5 times per muscle group. For problem areas, we recommend stretching one repetition; with a 30 to 60 second hold time, every 60 to 90 minutes throughout the day. This will keep the muscle loose throughout the day instead of letting it tighten up with prolonged sitting or standing while at work. Pay particular attention to the quadriceps group for “runner’s knee” and the calves for plantar fascitis sufferers. Dr. Ken Sheridan competes in local road and trail running events. He practices at Active Care Chiropractic and Rehab in Golden. To ask him your injury questions, you can call 303-279-0320. Photos by Derek Griffiths/Colorado Runner
Dr. Ken stretches a runner after a 5K.
What about Yoga Yoga is a series of poses that create functional flexibility. Functional training is a buzzword throughout the exercise world that describes how certain training regimes help in real life scenarios. Yoga takes you through a series of stretches that not only produce lengthening of the muscles, but also require balance and stability provided by other muscle groups crossing the same joints. This flexibility and concomitant (at the same time) neural integration produces a better functioning joint, which will carry over to activities like running. I recommend at least twice a week as enough stimulus to create gains in flexibility. If you can only attend one class per week, buy a yoga video to do your second session at home. Try to attend a few classes first, so you learn the correct form for each pose. Yoga should be used to supplement the stretches you perform during your weekly exercise routine. There are many resources available including books, videos and DVDs that show proper stretching techniques for a variety of sports or just general flexibility. The main thing is to budget the time for stretching and forming good habits to maintain your flexibility, which naturally declines with age. 12
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September/October 2005
Training Smarts...
A Change of Pace by Lester Pardoe
If you read training literature or talk with coaches and athletes, the topic of interval training often comes up. Interval training, the alternation of work and recovery phases within a workout, is a proven way to improve your performance. But not all interval sessions are created equal. The athlete has a number of variables that can be manipulated to give a completely different training effect. To reach a desired effect, these specific variables must be planned with a given purpose in mind. The athlete can control the intensity (how fast they run), the length of the interval (time or distance), the terrain, the amount of recovery, the type of recovery and the number of repetitions in any given interval session. The goal of this article is to discuss types of intervals, the length of the repeats, and how long the recovery phases should be done for each. We’ll start with short and fast intervals, then move into more aerobic intervals. Pure Speed: Anaerobic Alactic intervals: These
intervals are characterized by being very short and extremely fast with lengthy recovery phases. The term alactic is referring to the fact that these intervals are so short that there is little to no accumulation of lactic acid during the interval. These intervals can be divided into two different components, alactic power and alactic capacity. When an athlete is training alactic power they are training to increase the top speed reached, where as training alactic capacity is training the athlete to maintain the top end speed for a longer length of time. Who needs to train this system? Any sport where pure speed is needed: football, soccer, sprint races, longer running races with a sprint finish or short hills, or running and cycling races where an athlete is having to open a gap on competitors. Alactic power intervals are very short: only 2-10 seconds in length, with a lot of recovery, including a work to rest ratio of at least 1:10, up to 1:20. Recovery needs to be almost inactive, just light movement to keep the body moving. This allows for the replenishment of ATP-CP, the sprinting fuel of the body and also partial recovery at a neuromuscular level. Alactic capacity intervals are a little longer: 7-15 seconds in length, with a
shorter work to rest ratio of 1:5-1:10. For all pure speed intervals, the athlete needs to be going as fast as possible. How much is too much? A good rule of thumb is when an athlete is taking 10% longer to cover the same distance, they are fatigued and need to call it a day.
Prolonged High Speed: Anaerobic Lactic
intervals are longer and have different goals, work, and recovery periods. Like alactic intervals, there is also a power and a capacity component. The term lactic in these intervals means that the intensity and duration results in a high production of lactic acid during the interval. Lactic power refers to the speed reached or distance that can be covered in a set time, whereas lactic capacity refers to the ability to maintain that sub-maximal speed for a longer period of time. The anaerobic lactic system is used to a large extent by athletes in events of 45 seconds to 2 minutes, such as 400800 meter runners, or in events that require longer bursts like surging up a hill in a road race, pulling away from a pack in running or cycling, or the finishing kick in a track race. Anaerobic lactic power intervals are 10-40 seconds in length. This is much longer than
the pure speed intervals to allow the generation of high amounts of lactic acid and other anaerobic byproducts. The athlete is working at nearly maximal effort for the length of each interval. An athlete will have a higher absolute speed in a 15 second interval than a 40 second one, but regardless of length, the interval is near maximum effort for the majority of the interval. The work to rest ratio is about 1:10, but should include a more active rest period than when working on pure speed. The athlete needs to jog or spin for the recovery phase, which will not allow the sprinting fuel (ATP-CP) to be replenished. To work on anaerobic lactic capacity, the ability to hold a just below sprint speed longer, the intervals get longer (30-90 seconds) and the work to rest ratio drops to 1:5 and the athlete “paces the intervals”, so that they can just about maintain the pace for the entire workout. Athletes will start with 3 or 4 intervals and eventually build up to 12 to 15 intervals, often broken into sets. As the athlete improves, the intervals are run faster or more intervals are run, but the work to rest ratio stays the same.
Lactic Intervals: The goal of the lactic interval
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Walk or Run, Half or Full Marathon • 100-Mile Cycle Rides • Triathlons September/October 2005
is to create a lot of lactic acid and at the same time reach maximal aerobic stress through intense efforts with short rest. These intervals are critical for sports where there are very intense efforts requiring a large aerobic capacity which also create a lot of lactic acid on a regular basis. Sports such as alpine skiing, criterium cycling, cross-country running, soccer and basketball are all examples of sports that can benefit from training this system. Intervals should be 20-60 seconds in length with the work to rest ratio being 1 to 1. Intervals are done as intensely as possible, with very little pacing, keeping in mind the goal is to create as much acidic build as possible and reach maximal aerobic contribution. You are training the muscles to function with high acidity levels, while also training the body to use lactate more effectively. Yes… use lactate, as lactate is a useful fuel, not just an end “waste-product” as some incorrectly believe. The total work time is usually in the 6-15 minute range, with a sample workout being: 2-4 sets of 6 intervals with each interval being 30 seconds long. The break between intervals is 30 seconds of light activity. Between sets the athlete needs to stay active for 4-6 minutes so that they are warm and ready to give 100% on the next set. These intervals are very intense. A good warm up and cool down is critical.
VO2 Max Intervals: These are a little longer
should be equal in length to the interval, up to 1.5 times the length of the interval.
Lactate Threshold/Race Pace Intervals:
For longer races (10K to marathon), the race pace is often going to fall near one’s lactate threshold. Sustained workouts just below this point are often referred to as tempo efforts. These intervals are critical in several ways. They develop a good feel for race pacing and they are used to prepare the body to biomechanically and physiologically become more efficient at race pace. The athlete works for 3-15 minutes at race pace then actively recovers for half to an equal length of time. There are 3 variables to sequentially increase workout efforts: The number of intervals can increase up to or just above race distance, the pace can increase to just faster than race pace, and the interval recovery phase can drop significantly to intensify the workout. For example: for a 10K runner trying to break 40 minutes (6:13 per mile) but currently with a PR of 42 minutes, this type of workout may start with 4x1 mile at 6:25 pace with a 1:1 work to recovery ratio. Gradually, over weeks or seasons, the runner should bring the speed up and the interval length up to where they are running 6-7 by 1 mile at 6:00 to 6:10 pace, with 2-3 minute of active recovery between repeats. A workout is done when the athlete can no longer maintain race pace for an interval length.
than lactic intervals. Interval length is in the 2-4 minute range, with athletes completing 3-6 intervals per workout. Intervals are paced, but very Tempo Intervals: As mentioned above, tempo fast. By halfway through the workout, the athlete intervals are performed just below the LT point needs to be struggling to cover the same distance – closer to half marathon race pace for highly in the time period. The workout is finished when an trained athletes and closer to 10K race pace for athlete is no longer able to continue or is showing a less well-trained runners. In performing these 5-10% drop in the distance covered in the interval intervals, you should start at a heart rate or pace honey stinger 2/9/05 9:46 AM rating Page indicative 1 time. These workouts are very intense, often of overdistance (aka long slow distance) 8-10 out of 10 on the effort scale. Recovery time pace and build speed until the heart rate is 5 beats
below LT or the pace is 5-10 seconds/mile below LT. The goal is to sustain the higher HR and/or pace for 10 to 30 minutes. If performed as an interval, the recovery phase is “active” but really easy, with the goal of decreasing the HR as quickly as possible. Once the HR reaches the OD level the athlete begins the next interval. Interval length can vary between 5 and 20 minutes, and the overall workout length can range from 30-60 minutes in length. It should be noted that it may take several minutes until the athlete is getting close to the upper HR range during these longer intervals. This is important to realize, otherwise the athlete may start too hard and making the workout more “anaerobic in nature”. The benefit of this workout is that it allows the athlete to stay mostly in the “aerobic zone”, but it’s more taxing. It trains the athlete to recover after moderate efforts, and allows the athlete to train at closer to race speeds without as much fatigue as other intervals. As with all training, interval sessions need to be planned well in advance. While it is a proven method of improving performance, it is also one of the most abused forms of training. It is very easy for an athlete or coach to overdo intervals with disastrous effects: injuries, overtraining and physical and mental burnout. Intervals should be planned for 1-2 sessions per week for portions of the training year. Always plan on the side of caution, as intervals are strong medicine. Author Lester Pardoe BA, CPCA is the Coaching Specialist at the Boulder Center for Sports Medicine and a former National Team and Olympic Coach in Speed Skating. Lester is also a USA Triathlon certified coach and helps many local endurance athletes involved in mountain biking, road cycling, triathlon and running.
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Chiropractic & Rehab • Natural Energy Source • Tastes Great • Contains electrolytes and B vitamins • Low on glycemic index Available at REI, EMS, Runner’s Roost and other running and outdoor stores Laura Haefeli, Winner 2004 Vail Hill Climb, Photo Tom Haefeli
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Running Heroes...
The Distance Running Hall of Fame Fostering A Love for Running
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The popular Steve Prefontaine exhibit at the Distance Running Hall of Fame.
About The Hall
On July 11, 1998, a Hall of Fame was established to honor the sport of distance running. The National Distance Running Hall of Fame is dedicated to honoring the athletes who have made contributions to the sport, contributions that have brought fame and recognition to running. From the sport’s top runners to those who pushed the sport’s barriers and eventually broke them, the Hall of Fame honors their talents, initiative and drive. The only sport that is all inclusive, distance running can be enjoyed by everyone from the amateur to the professional. It is inexpensive and can be enjoyed throughout a lifetime. Within the Hall, visitors will find the history of distance running shown through both the eyes of the runner and spectator. Pictures, memorabilia and awards decorate the exhibit rooms and pull the visitor into the runner’s world, a place often inhabited by the runner who alone challenges and pushes the human spirit. The Hall of Fame celebrates the sport’s greatest moments and bestows the highest honor on outstanding athletes in the sport - induction into the Hall of Fame. The Hall of Fame is located in Utica, New York, about an hour’s drive from Albany. The town is the home of The Boilermaker 15K Road Race. The Hall serves as a clearinghouse for information on the sport of distance running. The Hall encourages races to submit applications and race results. The Hall also welcomes writings about the sport, photography and memorabilia. 16
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by Larry Eder, President of the Running Network LLC
he National Distance Running Hall of Fame is alive and well in Utica, New York, and the class of 2005, who were inducted in July, is supporting proof of that assertion. This year’s inductees include a wellloved coach, the reluctant hero, the unknown gold medalist, and a renaissance man. Bob Larsen is known as part of the dynamic duo (Joe Vigil, being the other half) that coached Meb Keflezighi and Deena Kastor to Olympic medals at the 2004 Summer Olympic Games. Larsen has epitomized what Bill Bowerman was all about - opening the athlete to the world around them, the talent within them and the spirit that drives all human endeavors. Bob Schul, the 1964 Olympic gold medalist at 5,000 meters, is the only U.S. runner ever to win an Olympic 5,000. Schul was a good runner, who ran a 4:30 mile in high school and a 4:12 in college. But it was not until his stint in the U.S. Air Force that Bob began to train into a world beater. His 8:26 two-mile in 1963 shocked the world and made him the favorite going into the Olympics. Schul put himself into position with two and one half laps to go and proceeded to produce a withering final 200 meters to take the race on the wet and chopped up track. Greg Meyer, the next inductee, is the last American to win the Boston Marathon. He won it by running 2:09:00 in 1983. A strong runner in high school, Greg really blossomed under Ron Warhurst at the University of Michigan, where he dominated in cross country, ran the steeplechase, 5K and 10K on the track. After graduating from college, Greg moved to Boston and ran to five American records, from 8K to 25K, including a 27:51 10K on the track. And now we come to Don Kardong, an Olympic marathoner, champion of professional running, former president of the RRCA, and superb writer and observer of our sport. In Eugene, Oregon, during the 1976 Olympic trials, Don Kardong took third to make the Olympic team. In Montreal, Canada, in one of the most star studded Olympic fields ever, Don
placed just out of the medals in fourth. But there was more than top distance running that made Don a worthy addition to the class of 2005 - it was his observances of the sport that made him a household name among runners as a writer and race founder. The Hall of Fame ceremony was a night of emotional moments but most importantly, a night that showcased all that is wonderful and good about our sport, a sport where local kids can aspire to be the best in the world by just running around the block. For more information about the National Distance Running Hall of Fame, check out www.distancerunning.com.
Hall of Fame Inductees 1998 Ted Corbitt, Bill Rodgers, Joan Benoit Samuelson, Frank Shorter, Kathrine Switzer 1999 John A. Kelley, Nina Kuscsik, Billy Mills, Francie Larrieu Smith 2000 Clarence DeMar, Steve Prefontaine, Alberto Salazar, Grete Waitz 2001 Bill Dellinger, Lynn Jennings, Fred Lebow, Craig Virgin 2002 Bill Bowerman, Doris Brown Heritage, John J. Kelley, Browning Ross 2003 George Young, Mary Decker Slaney, Jim Ryun 2005 Don Kardong, Greg Meyer, Bob Schul
September/October 2005
Photos by Lance Phegley/InsideTexas Running
Olympic Marathon Gold Medalist Frank Shorter of Boulder raced in this year’s Utica Boilermaker 15K, which is the nation’s largest 15K. The race is held as part of the Hall of Fame weekend. Shorter was inducted into the Hall of Fame during its first ceremony in 1998.
2005 Colorado Runner Racing Series Sponsored by Nike, the 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 be featured in Colorado Runner magazine and the top three runners in each division will receive awards from Nike and the Boulder Running Company, including watches, sunglasses, heart rate monitors, running shoes and running apparel.
Criteria used in determining Racing Series races: 1. Location 2. Race distance 3. Quality of the field
4. Size of the race 5. Date of the race 6. Race organization
2005 Racing Series Schedule Date
Name
Distance
Location
March 12
5K on St. Patrick’s Day
5K
Colorado Springs
March 13
Runnin’ Of The Green
7K
Denver
April 3
Platte River Trail Half Marathon
13.1M
Littleton
May 1
Make-A-Wish Half Marathon
13.1M
Denver
May 8
Old Town Marathon
26.2M, 13.1M
Fort Collins
May 22
Colorado Rockies Home Run
5K
Denver
May 29
Narrow Gauge Run
10M
Durango
June 5
Stadium Stampede
5K
Denver
June 12
Garden of the Gods
10M
Colorado Springs
June 19
Strawberry Shortcut
10K
Glenwood Springs
July 4
Boogie’s Diner Buddy Run
5M
Aspen
July 4
FireKracker 5K
5K
Fort Collins
July 10
Trespass Trail Challenge
10M
Nederland
August 7
Evergreen Town Race
10K
Evergreen
August 13
Georgetown To Idaho Springs
13.1M
Georgetown
September 5
Colorado Run
10K
Fort Collins
September 10
Imogene Pass Run
17M
Ouray
September 18
Governor’s Cup
10K
Denver
September 25
Boulder Backroads
26.2M, 13.1M
Boulder
October 9
Rocky Mountain Festivel For Runners
26.2M, 13.1M
Durango
November 12
Rim Rock Run
37K
Grand Junction
Racing Series Scoring
In each race, points will be awarded to the top 15 male and female finishers in the open division 1 (runners ages 1-29) and the top 15 runners in the open division 2 (ages 30-39). In the masters competition, the top 10 men and women will be scored (for runners 40-49). Points will be given to the top 10 finishers in the grand masters competition (runners ages 50-59). Points will be given to the top 5 men and women in the senior division (runners 60 and over). Runners may participate in as many races as they choose but only their best 10 races will count towards scoring (or any number of races up to 10). 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 events listed will be scored. Your division is based on the first race of the year that you score in.
Example of the points scored
Place
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Open 1 & 2
100
90
80
70
60
50
45
40
35
30
25
20
15
10
5
Masters & Grand Masters
100
90
80
70
60
50
40
30
20
10
Seniors
100
80
60
40
20 September/October 2005
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USATF News...
World Championships Gold Medal For Women’s 100K
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he U.S. women’s team captured a gold medal at the IAU 100K World Cup in Lake Saroma, Hokkaido, Japan on June 26. Second-place finisher Anne Riddle-Lundblad, 38, of Asheville, North Carolina posted a 7:54: 22, which was just 40 seconds out of first place. Second for the American women in the grueling 62.1 mile distance was Nikki Kimball, 33, of Bozeman, Montana in 8: 22:58 in seventh position. Colorado’s own Tania Pacev, 44, of Littleton rounded out the scoring and also finished ninth overall with a time of 8: 29:19. Pacev was thrilled with the win. “It’s one moment in a lifetime that I will always remember. Tania Pacev finishes 9th overall. The most touching moment for me was going to the podium and hearing the national anthem after receiving the gold medal.” She added that the course was expected to be very fast but the grueling weather conditions made for slower than expected times. The heat, wind and humidity took its toll on the American team. “It wasn’t my best race because of the conditions, but I did good over the last 20K and was thrilled to help my team to score the gold medal.” The second place team, France, was nearly 14 minutes behind the Americans. Japan finished third. In scoring, the top three team members finish times are added together for the total. Ann Heaslett, 41, of Madison, Wisconsin ran a solid 8:55:50 to place 13th and Anthea Schmid, 33, of Crested Butte was 16th in 9:11:55. Karen Scott, 37, of Florissant, Colorado did not finish. The men’s team, which included Mark Werner of Boulder, placed just out of the medals in fourth place. Russian Gregory Murzin was the men’s 100K champion with a time of 6:24:15 followed by Jorge Aubeson of Spain in 6:33:03. There were 71 finishers and 16 teams on the men’s side and 27 female finishers with six teams.
Coloradans Race at the World Track and Field Championships in Helsinki Photo by Victor Sailor/www.photorun.net
Boulder’s Steve Slattery ran in the men’s 3,000 meter steeplechase at the World Track and Field Championships in August, finishing his heat in 8:36.01.
Photos courtesy of Tania Pacev
Photo by Victor Sailor/www.photorun.net
Carbondale’s Carrie Messner competed in the women’s steeplechase final. She finished with a time of 10:11.20.
Locals Make Mountain Team
Several Colorado athletes have secured an automatic berth on the Teva U.S. Mountain Running Team which will head to Wellington New Zealand on September 25 to represent the United States in the World Mountain Running Trophy Race. The runners include Timothy Parr, 23, of Gunnison, Simon Gutierrez, 39, of Alamosa, Laura Haefeli, 37, of Del Norte, and Anita Ortiz, 41, of Eagle. The squad will be comprised of 10 members with six men and four women.
Koerner and Kimball Win 50 Mile Titles
The U.S. women’s team, from left: Tania Pacev, Nikki Kimball, Anne Riddle, Ann Heaslett, Anthea Schmid, Karen Scott 18
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September/October 2005
Hal Koerner and Nikki Kimball won the 2005 50 Mile Trail Championships at the White River 50 Mile in Crystal Lake, Washington. It was the first 50 Mile Championship for Koerner and the third for Kimball, who finished 7:15:33 and 7:46:31 respectively. With temperatures in the 70s, the course covered over 17,400 feet of total elevation change and was run in the shadow of Mt. Rainier over sections of technical trail and taxing climbs and descent.
Race Reports...
More than 1,000 Garden of the Gods Celebrates 29 Years Garden of the Gods 10 Mile Run for Freedom Colorado Springs, CO Photo by Michael Patton Photography
Photo by Derek Griffiths/Colorado Runner
June 12, 2005
Runners at the 29th Annual Garden of the Gods 10 Mile Run were greeted with overcast skies that led to fast times on the hilly course. Paul DiGrappa of Highlands Ranch blistered the course in a winning time of 55:24. Greg Augspurger of Manitou Springs finished second in 56:03 and 19-year-old Ryan Hafer of Colorado Springs finished third in 56:54. In the women’s race, twin sisters Stacy Chaston and Stephanie Jones finished together once again. This year the win went to Stacy, with both ladies being timed at 1:06:10. Laura Bruess of Boulder was the third female and first masters runner, clipping the tape at 1:08:26. - Jessica Griffiths
The leaders race past beautiful red rock formations.
940 Finishers - Timing By: Pikes Peak Road Runners - Weather: Cloudy with fog, 45 degrees - Elevation: Start = 6490’, Finish = 6320’
Steve Fossel sported the stars and stripes for Independence Day.
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Freedom Run 5K Evergreen, CO July 4, 2005
he Freedom Run 5K celebrated its 24th year on July 4th with participants from a dozen different states. More than 1,000 runners and volunteers took part in the event. The race begins at Evergreen Middle School and finishes 200 feet downhill at the Evergreen Fitness and Tennis Center. Funds raised during the race help care for uninsured patients at Mt. Evans Home Care, as well as provide support services such as grief counseling and a bereavement camp for children. - Jessica Griffiths
Male (Overall): 1. Paul DiGrappa, 24, Highlands Ranch, CO, 55:24; 2. Greg M Augspurger, 27, Manitou Spgs, CO, 56:03; 3. Ryan R Hafer, 19, Colo Springs, CO, 56:54; 4. Jonathon D Luna, 21, Fort Carson, CO, 58:26; 5. Ken J Pliska, 39, Louisville, CO, 58:31; 6. Grant E Scott, 22, Colo Springs, CO, 59:13; 7. Michael J Stewart, 30, Colo Springs, CO, 59:28; 8. Jonathan D Peeters, 26, Boulder, CO, 59:36; 9. John M Gaudette, 19, Denver, CO, 1:00:10; 10. Jonathan J Huie, 25, Colo Springs, CO, 1:00:43; 11. Paul L Koch, 37, Colo Springs, CO, 1:00:57; 12. Cody M Hill, 32, Colo Springs, CO, 1:01:47; 13. Erick A Jordan, 34, Colo Springs, CO, 1:02:00; 14. Jeff Holt, 18, Colo Springs, CO, 1:02:00; 15. Jonathan M Welsh, 25, Ewa Beach, HI, 1:02:12. Female (Overall): 1. Stacey M Chaston, 35, Colo Springs, CO, 1:06:10; 2. Stephanie E Jones, 35, Colo Springs, CO, 1:06:10; 3. Laura Bruess, 44, Boulder, CO, 1: 08:26; 4. Connilee S Walter, 32, Colo Springs, CO, 1:08:51; 5. Kari Cornwell, 37, Fort Collins, CO, 1:10:46; 6. Kathi W Stewart, 30, Colo Springs, CO, 1:11:03; 7. Amy K Regnier, 42, Colo Springs, CO, 1:11:16; 8. Tania Pacev, 46, Littleton, CO, 1:11:38; 9. Janet L Rooney, 41, Louisville, CO, 1:12:25; 10. Susan Bass, 38, Centennial, CO, 1:12:43; 11. Shari S Marshall, 38, Crested Butte, CO, 1: 13:42; 12. Kim K Grant, 45, Denver, CO, 1:13:45; 13. Elyse Adelson-Karpel, 29, Manitou Spgs, CO, 1:13:52; 14. Bridget A Dunn, 37, Denver, CO, 1:14:22; 15. Katherine Carpenter, 25, Colo Springs, CO, 1:15:33.
Second Marathon A Success in Estes Park
close second, finishing just one minute behind. Lewis Martin of Charlottesville, Virginia didn’t let the elevation bother him as he blew away the half marathon field, winning by almost 9 minutes in 1:20:09. Local runner Laura Wheatley of Estes Park added the women’s half marathon title to the marathon title she won last year, cruising to victory in 1:33:18. Juan Amores of Denver won the Optimist 10K in 40:52 and Boulder’s Tanya Poel captured the women’s title in the 10K, finishing second overall in 42:05. Local runner and mountain specialist Bill Raitter of Estes Park crushed the field in the 5K, winning by over two minutes in 17:38. It was a good day for the Raitter family as Sarah Raitter won the women’s 5K, finishing fifth overall in 20:19. - Jessica Griffiths
Photo by Derek Griffiths/Colorado Runner
1027 Finishers - WinningTime Chip Timing by: BKB Ltd. - Weather: Sunny, 75 degrees - Elevation: Start = 7700’, Finish = 7500’ Male (Overall): 1. Derek Leidigh, 21, Englewood, CO, 16:30; 2. Bob Weiner, 40, Evergreen, CO, 16:35; 3. Jon Clemence, 23, 16:42; 4. Fernando Herrera, 45, Brighton, CO, 16:50; 5. Brad Huddleston, 20, Pine, CO, 17:30; 6. Evan Appel, 14, Littleton, CO, 17:38; 7. Nate Hatleback, 17, Northglen, CO, 17:40; 8. Brian Kearns, 18, Littleton, CO, 18:01; 9. Preston Miller, 17, Evergreen, CO, 18:02; 10. Brian M Glotzbach, 30, Denver, CO, 18:11. Masters (40+): 1. Bob Weiner, 40, Evergreen, CO, 16:35; 2. Fernando Herrera, 45, 16:50; 3. Tom Edwards, 48, Evergreen, CO 18:46. Grand Masters (50+): 1. Mark Donelson, 53, Evergreen, CO, 20:24; 2. David Caprera, 57, Evergreen, CO, 21:27; 3. Frank, 51, Littleton, CO, 21:54. Seniors (60+): 1. Vic Boog, 62, 23:45; 2. John Boyle, 68, Denver, CO, 24:23; 3. Rich Nagler, 72, Evergreen, CO, 25:27. Female (Overall): 1. Kristen McGlynn, 16, Bailey, CO, 18:53; 2. Hannah Briggs, 21, Evergreen, CO, 19:34; 3. Jen Webers, 16, Conifer, CO, 19:51; 4. Deborah Davies, 31, Denver, CO, 19:56; 5. Megan O’Sadnick, 18, Evergreen, CO, 20:23; 6. Jacquie Garrelts, 43, Littleton, CO 20:34; 7. G Schmancey, 37, Denver, CO, 20:36; 8. Eb Smith, 24, Denver, CO, 20:58; 9. Holly Klamer, 22, Mount Pleasant, MI, 21:02; 10. Mary Welch, 38, Evergreen, CO, 21:06. Masters (40+): 1. Jacquie Garrelts, 43, Littleton, CO, 20:34; 2. Karen Sommer, 42, Lakewood, CO, 21:34; 3. Bonnie Keefe, 40, Littleton, CO, 22:08. Grand Masters (50+): 1. Terry Pasqua, 50, Evergreen, CO, 24:12; 2. Taunya Wilson, 58, Denver, CO, 24:52; 3. Janet Heck Doyle, 51, Evergreen, CO, 25:09. Seniors (60+): 1. Sara Sieker, 66, 33:09; 2. Patti Townsend, 65, 34:25; 3. Carolyn Engelken, 71, Denver CO, 35:16.
Just hours before her wedding, a bride and her attendants run the 10K. Estes Park Marathon, Half Marathon, 10K, 5K Estes Park, CO June 19, 2005
T
he Estes Park Marathon is the highest paved marathon in the world, averaging 8,000 feet above sea level. It is also one of the most beautiful runs that you can imagine, with the race course nestled at the gateway to the Rocky Mountain National Park. Jeremy Pennington from Oak Park, Illinois dominated the marathon, winning by almost 20 minutes in 3:08:24. The women’s race was won by Karen Fuchs of Louisville in 3:56: 28 with Laura Bleakley of Rochester, New York a
610 Finishers (152 - Marathon, 256 - Half Marathon, 97 - 10K, 105 - 5K) - Timing by: RunLimited - Weather: Sunny, 75 degrees - Elevation: Start/Finish = 7550’ at the Estes Park High School Marathon Male (Overall): 1. Jeremy Pennington, Oak Park, IL, 3:08:24; 2. Matt Whalen, Louisville, CO, 3:26:47; 3. Eric Walker, Greeley, CO, 3:34:54. Female (Overall): 1. Karen Fuchs, Louisville, CO, 3:56:28; 2. Laura Bleakley, Rocherster, NY, 3:57:35; 3. Sherry Roberts, Thornton, CO, 4:09:39. Half Marathon Male (Overall): 1. Lewis Martin, Charlottesville, VA, 1:20:09; 2. Lonnie Pilkington, Ft. Collins, CO, 1:28:58; 3. Patrick Maxwell, Arvada, CO, 1:30:09. Female (Overall): 1. Laura Wheatley, Estes Park, CO, 1:33:10; 2. Tania Pacev, Littleton, CO, 1:38:02; 3. Kristin Fuehrer, Arpin, WI, 1:39:25. 10K Male (Overall): 1. Juan Amores, Denver, CO, 40:52; 2. Joe Gerard, Estes Park, CO, 42:49; 3. Peter Brey, Windsor, CO, 45:45. Female (Overall): 1. Tanya Poel, Boulder, CO, 42: 05; 2. Sandra Boots, 47:11; 3. Kristina Beaudry, Denver, CO, 49:39. 5K Male (Overall): 1. Bill Raitter, Estes Park, CO 17: 38; 2. Mike Maugans, 19:54; 3. Ralph Loefeler, 20:07. Female (Overall): 1. Sarah Raitter, Lyons, CO 20:19; 2. Vanessa Martell, 22:20; 3. Iolanthe Oprea, Estes Park, CO 25:42.
September/October 2005
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Race Reports...
A Breathtaking Year at Leadville Marathon Leadville Trail Marathon Leadville, CO July 2, 2005
Leadville is a funny place. Well, maybe that is just the way it seems. At 10,200’ above sea level, the thin air makes everything seem giddy. This town was once one of the richest towns in America thanks to the boom in the mining industry. When that dried up, most of the people left. The town was slowly dying away and something needed to be done to draw people back to the highest incorporated town in America. Thus, the Leadville Trail 100 was born. Sprouting from that seed are two other running races, two bike races and a weekend trail running camp. Most of the country knows about the Leadville Trail 100, but not many know about the other events. I decided to tackle the Leadville Trail Marathon for a taste of what Leadville has to offer. The only description of the course given on the website said, “26.2 miles of breathtaking, Leadville Rocky Mountain trails, summiting notorious 13,188’ Mosquito Pass.” The description leaves much to the imagination. I expected to run a gradual climb up Mosquito Pass and then an easy return home. This, however, was not the case. With 6,000 feet of climbing, all at above 10,000 feet in elevation, this race is not to be taken lightly. However, if you want to run in some of the most spectacular scenery around and you don’t care how long it takes to finish, then this is your race. The course is 90% jeep mining roads (which can be rocky and very steep) and 10% single track. The volunteers at the aid stations are tremendous. Remember, this is the crew of the Leadville 100, so expect some good grub.
All in all, this was one of the most enjoyable marathons I have ever finished and with a completion time near five hours, I had a long time to enjoy it. And that is not the thin air talking either! - Derek Griffiths 238 Finishers - Weather: sunny, 60 degrees at the start with cloudy skies at the finish - Elevation: Start/Finish = 10200’ with a max elevation of 13188’ on Mosquito Pass Male (Overall): 1. Paul Koch, Colorado Springs, CO, 3:45: 50; 2. Bernie Boettcher, Silt, CO, 3:55:11; 3. Daniel Vega, Colorado Springs, CO, 4:13:03; 4. Jeffrey Beuche, Denver, CO, 4:14:12; 5. Hector Martinez, Denver, CO, 4:18:22; 6. Bob Africa, Boulder, CO, 4:19:30; 7. Keith Marshall, Boulder, CO, 4:19:57; 8. Martin Tucek, Denver, CO, 4:20:49; 9. Bradley Schall, Nederland, CO, 4:22:05; 10. Dan Brillon, Boulder, CO, 4:29:45; 11. Blake Heren, Boulder, CO, 4:32:50; 12. Todd Gangelhoff, Denver, CO, 4:39:01; 13. John Jennings, Leadville, CO, 4:41:31; 14. Derek Griffiths, Littleton, CO, 4: 42:40; 15. Marc Staley, Pueblo, CO, 4:44:02. Masters (40+): 1. Bernie Boettcher, Silt, CO, 3:55:11; 2. John Jennings, Leadville, CO, 4:41:31; 3. Allen Hadley, Crested Butte, CO, 4:46:39. Grand Masters (50+): 1. Steve Bremner, Colorado Springs, CO, 4:55:50; 2. Bruce Pulford, Ft. Collins, CO, 4:59: 22; 3. Mark Kozik, Denver, CO, 5:22:55. Seniors (60+): 1. Jim Romero, Denver, CO, 5:37:31. Female (Overall): 1. Jennifer Stuht, Denver, CO, 4:31:08; 2. Becky Wheeler, Mills, WY, 4: 50:48; 3. Jill Case, Colorado Springs, CO, 5:06:13; 4. Lorie Hutchison, Salt Lake City, UT, 5:08:43; 5. Jamie Donaldson, Littleton, CO, 5:10:20; 6. Katy Fassett, Boulder, CO, 5:10:28; 7. Alice Temple, Santa Fe, NM, 5:26:10; 8. Cathleen Robinson, Ft. Collins, CO, 5:27:01; 9. Justine Morrison, Washington, DC, 5:33:29; 10. Julie Mock, Iowa City, IA, 5:35:04; 11. Sharon Pellowe, Parker, CO, 5:49:20; 12. Laura McCarthy, Santa Fe, NM, 5:50:25; 13. Lisa Dougherty, Los Alamos, NM, 5:50: 42; 14. Joy Turner, Boulder, CO, 5:51:08; 15. Diane Ridgway, Arvada, CO, 5:53:35. Masters (40+): 1. Jill Case, Colorado Springs, CO, 5:06:13; 2. Lorie Hutchison, Salt Lake City, UT, 5:08:43. 3. Alice Temple, Santa Fe, NM, 5:26:10. Grand Masters (50+): 1. Diane Ridgway, Arvada, CO, 5:53:35; 2. Julie Ann Bergman, Boulder, CO, 5:55:59; 3. Cheri Bashor, Pueblo West, CO, 5:57:41. Seniors (60+): 1. Margrit Trenker, Manitou Springs, CO, 6:39:51.
Photo by Derek Griffiths/Colorado Runner
A runner sprints to the finish line in downtown Leadville with views of Mt. Massive.
Weather Cooperates for Vail Half Marathon Teva Vail Half Marathon Vail, CO July 24, 2005
Photo by Derek Griffiths/Colorado Runner
Runners push across the Grand Traverse Trail near the finish line. 20
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A soothing rainstorm the night before the race helped lower the mercury by more than 15 degrees, offering a reprieve from the previous week’s record-setting temperatures. At the 8 a.m. start, runners were greeted with cool temperatures in the 50s and overcast skies. Competitors from the Front Range hoping to escape the heat included Denver resident Julie Hudetz, “It has been over 100 degrees. This is such a welcome change and great weather for a race.” She finished seventh in her age group and is a seasoned adventure racer and former pro cyclist. In addition to seasoned veterans, there were also some first timers, including Houston resident Bruce Mansur who finished seventh in the competitive 50 to 59 year-old age group. “I was not as confident and experienced as the other runners on the rocky downhill roads and trails. They flew by me but I did enjoy the scenery at the top of the mountain and down some of the valleys.” Run entirely on Vail Mountain, the course provided runners with outstanding vistas, including a view of Mount of the Holy Cross, a 14,000 foot peak which is blanketed in snow year round. The variety of terrain included single track and service roads as well as 3,100 feet of elevation gain. “The course gives the runners an opportunity to see a great deal of the mountain. They were on the front side of the mountain for much of the run and they also experienced the back bowls where they enjoyed an abundance of wildflowers,” said
September/October 2005
race director Mike Ortiz. Some of the best finishes on the day were by the Eagle Mountain Runners whose members won several of the age groups and also claimed the women’s overall crown. Anita Ortiz, 41, was unchallenged in her victory, stopping the clock at 1:53:37. For Ortiz the race was a good training run. “My goal today was to enjoy the course and push the uphills,” said Ortiz who is well on her way to recovering from an early season plantar fascia tear. In the men’s race, first time Half Marathon competitor Art Siemers, 32, of Golden, ran a solid 1:34:40 to win by just 34 seconds over second place finisher Bill Fanselow, 38, of Denver. This fall, Siemers enters his fourth season as CoHead Cross-Country coach and his first year as Head Track Coach at Colorado School of Mines. - Nancy Hobbs 220 Finishers - Weather: Cloudy and 45 degrees at the start, Sunny and 65 degrees at the finish - Elevation: Start = 8250’ , Finish = 10350’ with a max elevation of 11250’ Male (Overall): 1. Art Siemers, 1:34:40; 2. Bill Fanselow, 1: 35:14; 3. Ryan Padilla, 1:35:58; 4. Emisael Favela, 1:37:43; 5. Bryan Dayton, 1:38:39. 40-49: 1. Bernie Boettcher, 1:39:26; 2. Charlie Wertheim, 1:43:54; 3. Rich Dissly, 1:49:58. 50-59: 1. John Swartz, 1:52:29; 2. Irv Ray, 2:07:21; 3. Bob Cooper, 2:08: 59. 60+: 1. Jim Romero, 2:14:25; 2. Helmut Linzbichler, 2:20: 54; 3. Tom Edwards, 2:33:01. Female (Overall): 1. Anita Ortiz, 1:53:37; 2. Aurora Leon, 2:01:14; 3. Katie Mazzia, 2:03:04; 4. Chantal Thompson, 2:07:47; 5. J’ne Day-Lucore, 2:08:10. 4049: 1. J’ne Day-Lucore, 2:08:10; 2. Heidi Vosbeck, 2:08:44; 3. Janet Rooney 2:09:56. 50-59: 1. Blondie Vucich, 2:20:52; 2. Shane Holonitch, 2:29:45; 3. Jill Wayne, 2:55:48. 60+: 1. Jane Johnston, 3:11:18; 2. Vici Dehaanl, 3:21:59.
Dip & Dash Series A Hit!
O
ne of the newest series to hit Colorado this year was the Dip & Dash. The series consisted of eight events over the summer and gave countless athletes the opportunity to swim 800 yards in open water and run a 5K. The Dip & Dash events helped first-timers cross the finish line at local triathlons and others improve their times for many different types of events. The overall fastest time at the Aurora Reservoir was set by Kirk Framke with a time of 29:04 and Piper Chamberlain with a time of 36: 32. At Cherry Creek Reservoir, the course record was set by Sebastian Welterlin with a time of 28: 48 and Nicole DeBoom with a time of 29:40. Heather Rodriguez, the race director, said, “I am so happy that we have a local event now that can provide an opportunity for athletes to practice and improve to do their best on race day!” One Dip & Dash participant, Cameron Ullyatt, had this to say about the first annual event, “I participated in two of the Aurora races this year and just wanted to share my thanks. Although I was a seasoned veteran triathlete, I’d only ever done pool-based sprints. My desire to do longer distance races was hindered by my absence of open water swimming experience. The Dip & Dash events gave me a great opportunity to practice the skill of open water swimming in a relatively controlled and low key environment.” To find out more about the Dip & Dash, you can visit Hera Multisport at www.heramultisport.com.
Summit Trail Running Series Bigger Than Ever Summit Trail Running Series #3 Breckenridge, CO July 6, 2005
With thunderstorms threatening over Peak 8 at the Breckenridge Ski Area, 124 brave people set out on the third installment of the Summit Trail Running Series. This course took runners over to the New Nordic World trails on the Breckenridge Nordic Center. Both the short course at 5 miles and the long course at 8 miles took runners straight up the mountain and then directly back down via single track trails and 4x4 roads. Littleton’s Derek Griffiths (34:17) and Vail’s Lynda Andros (39:12) were victorious in the short course while Breckenridge residents Dylan Olchin (46:31) and Jamie Falcon (57:22) won the long course. The Quandry Grill served as a wonderful venue for the awards. With one free beer and halfpriced appetizers, all the runners were happy. - Derek Griffiths Finishers: 124 (5M - 68, 8M - 56) - Timing by: Mavrick Sports - Weather: Thunderstorms overhead but no rain, 58 degrees - Elevation: Start/Finish = 9990’ at the base of Peak 8 before running over to the New Nordic World Trails Short Course (5M) Male Overall: 1. Derek Griffiths, 34:17; 2. Jay Matlack, 34:48; 3. Jonathan Stevens, 36:27; 4. Matt Bowers, 38:11; 5. Charles Nowacki, 39:29. Masters: 1. Eric Linbald, 43: 30. Female Overall: 1. Lynda Andros, 39:12; 2. Kelly Ahern, 41:43; 3. Heather Quarantillo, 43:32; 4. Julie Thebeau, 43:39; 5. Brianna Perkins, 45:11. Masters: 1. Karen McDonough, 50: 02. Long Course (8M) Male Overall: 1. Dylan Olchin, 46:31; 2. Steve Marshall, 48:05; 3. David Wilcox, 51:52; 4. Roger Cox, 52: 03; 5. Michael Robbert, 52:31. Masters: 1. David Wilcox, 51:52. Female Overall: 1. Jamie Falcon, 57:22; 2. Kimberly Eytel, 57: 48; 3. Monica Wilson, 58:09; 4. Brooke Lissy, 1:01:03; 5. Rebecca Hodgetts, 1:01:25. Masters: 1. Stephany Hiller, 1:03:04.
Vail’s Lynda Andros wins the short course at the New Nordic World.
Cuernavaca Park LoDo, Denver
THE PLACE TO RACE WESTERN CHALLENGE 5K
SATURDAY, SEPTEMBER 10, 2005
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Saturday, September 10, 2005 10 am - Race for the Health of It 10K Trail Run* & 5K Run/Walk 10 am – 3 pm - Health Expo Copper Mountain, CO register online St. Anthony
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OPEN: M-F 10-8, Sat 10-7 and Sun 12-5
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Race Reports...
Cool Conditions for Georgetown to Idaho Springs Half Marathon annual event is billed as one of the best and most scenic half-marathons in the country. Following County Roads 306 and 312, runners travel over rolling hills down the Clear Creek Canyon from 8,450’ in Georgetown to 7,575’ in Idaho Springs. This year’s race turned into a hard fought victory for Highlands Ranch resident Paul DiGrappa. Trailing the leaders, Greg Augspurger of Manitou Springs and Daniel Shaw of Ft. Collins, by more than 20 seconds at the halfway point, DiGrappa turned on the jets to catch them both, pulling away for a seven-second victory in 1:09:31. Kara Roy of Ft. Collins had a little easier time striding to victory in the women’s race. Being chased by Patty Rogers of Denver through the first half, Roy pulled away over the second half to win in 1:19:53. Top master’s honors went to 49-year-old Brad Pace of Ft. Collins (1:18:13) and 42-yearold Sheila Geere of Colorado Springs (1:27: 44). mark. Rockslides shut down the interstate at Idaho Springs the night after the race, so runners should be thankful that the event was held on a Saturday and not a Sunday this year!
Photo by Derek Griffiths/Colorado Runner
Runners come down the hill to the five mile Georgetown to Idaho Springs Half-Marathon Georgetown, CO August 13, 2005 On a cool and blustery morning with temperatures hovering in the 50s, more than 2,000 runners traveled from around the state to compete in the Georgetown to Idaho Springs Half-Marathon. This
- Derek Griffiths
2215 Finishers - WinningTime Chip Timing By: BKB Ltd. - Weather: Overcast, 50 degrees with a strong headwind - Elevation: Start = 8450’ in the town of Georgetown, Finish = 7575’ in the town of Idaho Springs
Male (Overall): 1. Paul Digrappa, 24, Highlands Ranch, CO, 1:09:31; 2. Greg Augspurger, 27, Manitou Springs, CO, 1:09: 38; 3. Daniel Shaw, 29, Fort Collins, CO, 1:09:53; 4. Peter Vail, 31, Boulder, CO, 1:11:03; 5. Oscar Ponce, 27, Denver, CO, 1:12:21; 6. Humberto Zelaya, 30, Boulder, CO, 1:12:37; 7. Gannon White, 29, Greeley, CO, 1:14:25; 8. John Gaudette, 20, Denver, CO, 1:14:42; 9. Ken Pliska, 39, Louisville, CO, 1:15:02; 10. Jesus Martinez, 19, Denver, CO, 1:15:30; 11. Jeffrey Prata, 32, Colorado Springs, CO, 1:16:01; 12. Kevin Gallagher, 26, Denver, CO, 1:17:09; 13. Campbell Ilfrey, 31, Boulder, CO, 1:18:04; 14. Brad Pace, 49, Fort Collins, CO, 1: 18:13; 15. Martin Tucek, 30, Denver, CO, 1:18:20. Masters (40+): 1. Brad Pace, 49, Fort Collins, CO, 1:18:13; 2. Erik Packard, 40, Mesa, CO, 1:19:32; 3. Steve Vigil, 50, Fruita, CO, 1:21:00. Grand Masters (50+): 1. Steve Vigil, 50, Fruita, CO, 1:21:00; 2. Wayne Chick, 52, Albuquerque, NM, 1:21:24; 3. John Victoria, 51, Colorado Springs, CO, 1:23:01. Seniors (60+): 1. Charles Drage, 61, Evergreen, CO, 1:33:57; 2. Jose Cardenas, 71, Longmont, CO, 1:35:51; 3. Dennis Simmons, 61, Tabernash, CO, 1:42:14. Female (Overall): 1. Kara Roy, 25, Ft Collins, CO, 1:19:53; 2. Patty Rogers, 30, Denver, CO, 1:21:48; 3. Amanda Occhi, 27, Manitou Springs, CO, 1:23: 55; 4. Alyssa Shaw, 27, Fort Collins, CO, 1:27:38; 5. Sheila Geere, 42, Colorado Springs, CO, 1:27:44; 6. Sari Chwalk, 26, Vail, CO, 1:27:57; 7. Kelly Ryan, 36, Lakewood, CO, 1:27: 58; 8. Yvonne Joyce, 45, Vail, CO, 1:30:24; 9. Rachel Foss, 25, Denver, CO, 1:30:31; 10. Jamie Donaldson, 30, Littleton, CO, 1:31:37; 11. Emily Borrego, 37, Pueblo, CO, 1:31:38; 12. Janet Rooney, 41, Louisville, CO, 1:32:04; 13. Kara Ford, 26, Brighton, CO, 1:32:25; 14. Kim Grant, 45, Denver, CO, 1:32: 57; 15. Nancy Thonen, 39, Thornton, CO, 1:33:23. Masters (40+): 1. Sheila Geere, 42, Colorado Springs, CO, 1:27:44; 2. Yvonne Joyce, 45, Vail, CO, 1:30:24; 3. Janet Rooney, 41, Louisville, CO, 1:32:04. Grand Masters (50+): 1. Jane Welzel, 50, Fort Collins, CO, 1:33:46; 2. Maria Korb, 52, Fort Collins, CO, 1:37:42; 3. Karyn Harkrader, 51, Westminster, CO, 1:46: 43. Seniors (60+): 1. Lola Ackerman, 60, Longmont, CO, 1: 46:53; 2. Kay Chernoff, 63, Denver, CO, 1:57:05; 3. Patti Thurman, 63, Lone Tree, CO, 1:58:11.
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GROUP FULL & Bolder Boulder HALF MARATHON Marathon TRAININGHalf PROGRAMS
September 18th, 2005
>> Complete Your First Full or Half Marathon >> Improve Your Time (Qualify for Boston) >> Achieve Your Goals Injury Free
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Marathon
FORT COLLINS RUNNING CLUB 2005 TORTOISE & HARE RACE SERIES: September 11 October 2 November 6 December 4
Edora Park 8K Lee Martinez Park 10K Spring Park 6K Warren Park 5K
This is a “handicap” race series. Computer predicted times allow runners of all levels to compete equally. Free breakfast after race! For more information call (970) 482-5470.
Check out our website: www.fortcollinsrunningclub.org
April 15, 2006 Horsetooth Half Marathon
Denver, CO 5K Start - Cherry Creek Mall - 8:00 AM 10K Start - Cook Park - 8:30 AM www.pacerace.org or 303-316-4685
Race Results... Summit Trail Series #2, Breckenridge, CO June 29, 2005 141 Finishers (5K - 63, 10K - 78) - Timing by: Mavrick Sports - Weather: Sunny, 65 degrees - Elevation: Start/Finish = 9600’ on Gold Run Road by the Flume Trails Short Course (5K) Male Overall: Dennis Flannagan, 25:13; 2. Nicholas Roder, 25:24; 3. Matt Casse, 26:56; 4. Charles Nowacki, 26:56; 5. Brian Beckort, 28:58. Masters (40+): 1. Scott Yule, 29:10. Female Overall: 1. Lynda Andros, 27:44; 2. Briana Perkins, 28:52; 3. Marley Burns, 29:41; 4. Tristan Hechtel, 29: 41; 5. Heather Quarantillo, 30:09. Masters (40+): 1. Deb Acree, 34:55. Long Course (10K) Male Overall: 1. Dylan Olchin, 38: 38; 2. Steve Marshall, 42:02; 3. Michael Robbert, 45:05; 4. David Wilcox, 45:18; 5. Thaddeuas Noll, 46:08. Masters (40+): 1. David Wilcox, 45:18. Female Overall: 1. Danelle Ballengee, 47:10; 2. Kimberly Eytel, 50:04; 3. Jamie Falcon, 50:06; 4. Ashley Critchlow, 53:16; 5. Kate Chapman, 54:38. Masters (40+): 1. Nancy Shelden, 54:46.
Boogie’s Diner Buddy Run 8K, Aspen, CO July 4, 2005 Photo by Derek Griffiths/Colorado Runner
Dylan Olchin on his way to another win in the Summit Trail Series. Sunrise Stampede 10K/2M, Longmont, CO June 11, 2005 1212 Finishers (2M - 677, 10K - 535) - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5000’ 10K Male Overall: 1. Kim Gillard, 34, Boulder, CO, 31:51; 2. Geoff Williamson, 28, Boulder, CO, 32:05; 3. Aaron Carrizales, 27, Greeley, CO, 32:27; 4. Chester Kurtz, 30, Superior, CO, 33:32; 5. David Liebowitz, 28, Boulder, CO, 33:41; 6. Gannon White, 29, Greeley, CO, 33:50; 7. Peter Vail, 30, Boulder, CO, 33:52; 8. Galen Burrell, 25, Boulder, CO, 34:12; 9. Scott King, 43, Longmont, CO, 35:52; 10. Ryan Lawrence, 19, Boulder, CO, 36:04. Masters (40+): 1. Scott King, 43, Longmont, CO, 35:52. Grand Masters (50+): 1. Geoff Cooper, 50, Boulder, CO, 38: 31. Seniors (60+): 1. Jose Cardenas, 71, Longmont, CO, 43: 02. Female Overall: 1. Jeanne Hennessy, 27, Boulder, CO, 37: 07; 2. Jen Gillard, 33, Boulder, CO, 37:23; 3. Kerrie Wald, 33, Longmont, CO, 38:14; 4. Colleen Stroud, 31, Denver, CO, 39:11; 5. Lesia Atkinson, 39, Boulder, CO, 39:56; 6. Laura T. Wheatley, 27, Estes Park, CO, 40:37; 7. Catriona Dowling, 47, Boulder, CO, 40:53; 8. Erica Siemers, 30, Arvada, CO, 41:19; 9. Jennifer Price, 28, Boulder, CO, 41:22; 10. Kim McConnell, 37, Erie, CO, 42: 26. Masters (40+): 1. Catriona Dowling, 47, Boulder, CO, 40: 53. Grand Masters (50+): 1. Edie Stevenson, 55, Boulder, CO, 43:15. Seniors (60+): 1. Mary Price, 64, Boulder, CO, 1:07:58. 2M Male Overall: 1. Darren Brungardt, 23, Berthoud, CO, 10: 39; 2. Doug Bell, 54, Greeley, CO, 10:44; 3. Andrew Roberts, 14, Longmont, CO, 10:57; 4. Brian M. Glotzbach, 30, Denver, CO, 11:04; 5. Scott Fauble, 13, Golden, CO, 11:10. Masters (40+): 1. Doug Bell, 54, Greeley, CO, 10:44. Grand Masters (50+): 1. Doug Bell, 54, Greeley, CO, 10:44. Seniors (60+): 1. Jerry Brown, 60, Longmont, CO, 15:09. Female Overall: 1. Lori Hubbart, 22, Broomfield, CO, 11:37; 2. Kelly King, 14, Longmont, CO, 12:08; 3. Melissa Roberts, 13, Longmont, CO, 13:37; 4. Janae Paas, 24, Aurora, CO, 13:37; 5. Tina Sono, 45, Fort Collins, CO, 13: 43. Masters (40+): 1. Tina Sono, 45, Fort Collins, CO, 13:43. Grand Masters (50+): 1. Cathy Nicoletti, 54, Nederland, CO, 14: 00. Seniors (60+): 1. Lola Ackerman, 60, Longmont, CO, 15:00.
Fish Hatchery 5K, Leadville, CO June 11, 2005 59 Finishers - Elevation: Start/Finish = 9600’ at The Fish Hatchery Male Overall: 1. Ryan Bolton, 32, Boulder, 20:18; 2. Jeffery Beusche, 30, Denver, 22:00; 3. Tom Sobal, 47, Salida, 23:00; 4. Alex Willis, 17, Leadville, 23:47; 5. Carlos Martinez, 31, Leadville. 23:55. Female Overall: 1. Jennifer Stuht, 32, Denver, 25:39; 2. Emily Stege, 15, Leadville, 30:25; 3. Heidi Colley, 28, Leadville, 30:44; 4. Jeni Bolton, 32, Boulder, 30:52; 5. Nikki Ernzen, 20, Leadville, 31:20.
868 Finishers - WinningTime Chip Timing by: BKB Ltd. - Weather: Sunny, 75 degrees - Elevation: Start/Finish = 7910’ Male Overall: 1. Jonathan Severy, 23, Aspen, CO, 26:07; 2. Bernie Boettcher, 42, Silt, CO, 29:00; 3. Cheyne Heiny, 17, Lakewood, CO, 29:17; 4. Brian Gordon, 48, Franklin, MI, 30: 28; 5. Richard Mendoza, 28, Aspen, CO, 30:38. Masters (40+): 1. Bernie Boettcher, 42, Silt, CO, 29:00. Grand Masters (50+): 1. Steve Vigil, 50, Fruita, CO, 30:47. Seniors (60+): 1. Larry Ingram, 60, Grand Junction, CO, 33:06. Female Overall: 1. Natalie Florence, 23, Boulder, CO, 31:15; 2. Caroline Cretti, 21, Carbondale, CO, 31:19; 3. Kari Cornwell, 37, Fort Collins, CO, 33: 10; 4. Jennifer Brown, 33, Aspen, CO, 33:50; 5. Anne Gonzales, 44, Aspen, CO, 34:06. Masters (40+): 1. Anne Gonzales, 44, Aspen, CO, 34:06. Grand Masters (50+): 1. Betty Severy, 52, Aspen, CO, 38:18. Seniors (60+): 1. Joan Ullyot, 65, Snowmass Village, CO, 42:28.
Kendall Mountain Run, Silverton, CO July 16, 2005 116 Finishers - Elevation: Start/Finish = 9320’ in the town of Silverton with a max elevation of 13066’ at the peak of Kendall Mountain Male Overall: 1. David Hughes, 32, Durango, CO, 1:50:48; 2. Ian Mullikin, 18, Mancos, CO, 1:51:00; 3. Luke Ott, 16, Mancos, CO, 1:52:16; 4. James Varner, 27, Olympia, WA, 1:56:14; 5. Tom Ober, 35, Durango, CO, 1:56:52. Masters (40+): 1. Clark Fox, 43, Denver, CO, 2:01:30. Grand Masters (50+): 1. Heath Hibbard, 52, Montrose, CO, 2:05:58. Seniors (60+): 1. Carl Schwenk, 68, Ridgeway, CO, 2:38:14. Female Overall: 1. Sarah Slaughter, 33, Durango, CO, 2:13:25; 2. Karen Brown, 42, Telluride, CO, 2:15: 15; 3. Sharon Kuhn, 46, Durango, CO, 2:17:07; 4. Amy Davis, 41, Palisade, CO, 2:24:55; 5. Aimee McAbery, 26, Ridgeway, CO, 2: 46:42. Masters (40+): 1. Karen Brown, 42, Telluride, CO, 2:15:15. Grand Masters (50+): 1. Loren Lew, 51, Silverton, CO, 2:43:50.
Barr Trail Mountain Race, Manitou Springs, CO July 17, 2005 319 Finishers - Timing By: The Colorado Runner Company - Weather - Sunny, 80-90 degrees - Elevation: Start = 6570’ at the COG Railway Depot, Finish = 6650’ in the Barr Trail Parking Lot, Maximum of 10200’ at Barr Camp Male Overall: 1. Matt Carpenter, 40, Manitou Springs, CO, 1: 31:14; 2. Simon Gutierrez, 39, Alamosa, CO, 1:33:26; 3. Levi Brathall, 21, Colorado Springs, CO, 1:35:50; 4. Peter Vail, 30, Boulder, CO, 1:38:14; 5. Bill Raitter, 35, Estes Park, CO, 1:38: 22. Masters (40+): 1. Matt Carpenter, 40, Manitou Springs, CO, 1:31:14. Grand Masters (50+): 1. Senovio Torres, 51, Cordova, NM, 1:53:11. Seniors (60+): 1. Robert McAndrews, 65, Colorado Springs, CO, 2:28:25. Female Overall: 1. Katie Blackett, 28, Boulder, CO 1:56:40; 2. Lisa Goldsmith, 40, Nederland, CO, 1: 57:22; 3. Kari Distefano, 46, Telluride, CO, 2:02:01; 4. Stacey Chaston, 35, Colorado Springs, CO, 2:02:22; 5. Eva Hagen, 37, Colorado Springs, CO, 2:03:50. Masters (40+): 1. Lisa Goldsmith, 40, Nederland, CO, 1:57:22. Grand Masters (50+): 1. Vicki Martin, 51, Colorado Springs, CO, 2:20:15. Seniors (60+): 1. Sally Kennett, 63, Salida, CO 3:09:25.
Danskin Women’s Triathlon, Aurora, CO July 17, 2005 2658 Finishers - ChampionChip Timing By: Timberline TIming - Elevation: Start/Finish = 5950’ at Aurora Reservoir Overall: 1. Karen Waeschle, Fraser, CO, 1:11:01; 2. Haley
Beann, Boulder, CO, 1:11:26; 3. Nell Glass, Broomfield, CO, 1: 13:27; 4. Amanda McCracken, Boulder, CO, 1:13:31; 5. Kelley Fisher, Boulder, CO, 1:13:50; 6. Jacqueline Mariash, Denver, CO, 1:14:27; 7. Martha Buttner, Boulder, CO, 1:16:23; 8. Erin Kummer, Boulder, CO, 1:16:30; 9. Deborah Davies, Lakewood, CO, 1:17:05; 10. Jennifer Kiel, Lynn Haven, FL, 1:17:24; 11. Katie Baker, Colorado Springs, CO, 1:17:25; 12. Katherine Barwick, Denver, CO, 1:17:31; 13. Regina Padilla, Aurora, CO, 1:17:33; 14. Erin Wille, Superior, CO, 1:17:46; 15. Deborah Janssen, Colorado Springs, CO, 1:17:54; 16. Chally Wiener, Boulder, CO, 1:18:22; 17. Suzanne Snyder, Colorado Springs, CO, 1:18:44; 18. Courtney Matson, Seattle, WA, 1:18:48; 19. Megan Buttner, Boulder, CO, 1:19:12; 20. Kristin Wehner, Boulder, CO, 1:19:39. Masters (40+): 1. Martha Buttner, Boulder, CO, 1:16:23. Grand Masters (50+): 1. Judy Laney, Denver, CO, 1:21:02. Seniors (60+): 1. Joan Lockwood, Denver, CO, 1:38:30.
Coyote Chase 5K, Ft. Collins, CO July 23, 2005 66 Finishers - Timing By: MorningStar LLC Male Overall: 1. Aaron Braun, Ft. Collins, CO, 18, 17:20; 2. Cody Bordewylt, 18, 17:23; 3. Mike Maher, Ft. Collins, CO, 45, 17:34; 4. Stan Emery, 35, 18:19; 5. Chris McCullough, 29, 18:23. Masters (40+): 1. Mike Maher, Ft. Collins, CO, 17:34. Grand Masters (50+): 1. Steve Santana, Ft. Collins, CO, 19: 15. Female Overall: 1. Ellie Rastall, Ft. Collins, CO, 16, 19:43; 2. Jane Welzel, Ft. Collins, CO, 50, 20:42; 3. Melanie Davis, Ft. Collins, CO, 35, 21:14; 4. Cindy Strzelec, Ft. Collins, CO, 37, 21: 21; 5. Marcella Teran, 50, 21:23. Masters (40+): 1. Jan Rastall, Ft. Collins, CO, 22:07. Grand Masters (50+): 1. Jane Welzel, Ft. Collins, CO, 20:42.
Monument Downhill 5K, Grand Junction, CO July 30, 2005 36 Finishers - Timing By: Mesa Monument Striders Male Overall: 1. Adam Rich, 24, 14:55; 2. Jay Valentine, 39, 15: 38; 3. Garret Piispanen, 18, 16:15; 4. Steve Vigil, 50, 16.17; 5. Craig Heacock, 38, 16:25. Masters (40+): 1. Steve Vigil, 50, 16.17. Grand Masters (50+): 1. Steve Vigil, 50, 16.17. Seniors (60+): 1. Larry Ingram, 60, 17:56. Female Overall: 1. Lora Erickson, 33, 19:56; 2. Lynn Alford, 53, 22:56; 3. Kelly Vigil, 48, 25:13; 4. Liz Norris, 52, 27:08; 5. Kathy Piispanen, 47, 27:53. Masters (40+): 1. Lynn Alford, 53, 22:56. Grand Masters (50+): 1. Lynn Alford, 53, 22:56. Seniors (60+): 1. Elaine Peterson, 62, 29:53.
Classic 10K, Colorado Springs, CO July 30, 2005 482 Finishers - Elevation: Start = 6250’ at Tiffany Square, Finish = 6050’ in Monument Valley Park Male Overall: 1. Charles Kamindo, 24, Boulder, CO, 29:30; 2. Michael Aish, 29, Gunnison, CO, 29:35; 3. Matt Levussier, 24, Alamosa, CO, 29:58; 4. Ian Burrell, 20, Colorado Springs, CO, 30:17; 5. Simon Gutierrez, 39, Alamosa, CO, 30:28; 6. Jason Hubbard, 30, Alamosa, CO, 30:39; 7. Greg Augspurger, 27, Manitou Springs, CO, 30:59; 8. Nick Wilson, 21, USAFA, CO, 31: 30; 9. Paul DiGrappa, 24, Highlands Ranch, CO, 31:39; 10. Matt Wegenka, 40, Springfield, MO, 32:32. Masters (40+): 1. Matt Wegenka, 40, Springfield, MO, 32:32. Grand Masters (50+): 1. Robert Yara, 50, Colorado Springs, CO, 37:12. Seniors (60+): 1. Sam Giamarvo, 61, Colorado Springs, CO, 45:04. Female Overall: 1. Nicole Aish, 29, Gunnison, CO, 34:57; 2. Stephanie Bylander, 22, Colorado Springs, CO, 35:29; 3, Colleen Stroud, 31, Denver, CO, 36:30; 4, Katie Blackett, 28, Boulder, CO, 36: 43; 5, Hannah Kinseth, 27, Gunnison, CO, 36:47, 6, Sarah Raitter, 32, Estes Park, CO, 37:07; 7, Amanda Occhi, 27, Manitou Springs, CO, 38:20; 8, Amy Shertzer, 27, Monument, CO, 38: 53; 9, Connilee Walter, 32, Colorado Springs, CO, 39:06; 10. Molly Palmer, 16, Colorado Springs, CO, 39:13. Masters (40+): 1. Joni Fehrenbacher, 42, Colorado Springs, CO, 43:21. Grand Masters (50+): 1. Sharon Dieter, 51, Colorado Springs, CO, 46: 04. Seniors (60+): 1. Martha Kinsinger, 71, Colorado Springs, CO, 59:22.
Castlewood Cliffs 10K Trail Run, Franktown, CO August 6, 2005 103 Finishers - Timing By: Racing Underground - Weather: Sunny, 80 degrees - Elevation: Start/Finish = 6600’ at the Canyon Park Area of Castewood Canyon State Park Male Overall: 1. Geoff Williamson, Boulder, CO, 28, 43:17; 2. Jared Scott, Davis, CA, 22, 44:15; 3. Ryan Padilla, Boulder, CO, 27, 44:23; 4. Bill Fanselow, Golden, CO, 38, 44:38; 5. John Tribbia, Boulder, CO, 23, 46:01. Masters (40+): 1. Andy Ames, Boulder, CO, 42, 48:47. Grand Masters (50+): 1. Buzz Burrell,
September/October 2005
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Race Results... Boulder, CO, 53, 52:28. Seniors (60+): 1. Douglas Tollin, Parker, CO, 60, 1:17:50. Female Overall: 1. Lisa Isom, Vail, CO, 33, 54: 21; 2. Laura Bruess, Boulder, CO, 44, 55:34; 3. Sarah Raitter, Estes Park, CO, 32, 56:48; 4. Sarah Clark, Boulder, CO, 27, 57: 59; 5. Lisa Rozman, Castle Rock, CO, 27, 1:00:25. Masters (40+): 1. Laura Bruess, Boulder, CO, 44, 55:34. Grand Masters (50+): 1. Betsy Foushee, Norfolk, VA, 50, 2:12:15.
Evergreen Town Race 10K/5K, Evergreen, CO August 7, 2005 1040 Finishers (5K - 540, 10K - 361, 5K Walk - 139) - Winning Time Chip Timing by: BKB Ltd. - Weather: Sunny, 65 degrees - Elevation: Start = 7450’, Finish = 7075’ at the Evergreen Lake House 10K Male Overall: 1. John McGuire, 18, Golden, CO, 30:51; 2. Paul DiGrappa, 24, Highlands Ranch, CO, 30:53; 3. Peter Vail, 31, Boulder, CO, 30:53; 4. Jonathan Pierce, 21, Boulder, CO, 31:00; 5. Cody Hill, 32, Colorado Springs, CO, 33:11. Masters (40+): 1. Erik Packard, 40, Mesa, CO, 34:57. Grand Masters (50+): 1. Steve Vigil, 50, Fruita, CO, 35:31. Seniors (60+): 1. Charles Drage, 61, Evergreen, CO, 39:44. Female Overall: 1. Trisha Culbertson, 22, New Strawn, KS, 37:37; 2. Sarah Pizzo, 22, Lakewood, CO, 38:23; 3. Kari Cornwell, 37, Fort Collins, CO, 38:25; 4. Kara Ford, 26, Thornton, CO, 38:30; 5. Denice Murphy, 36, Littleton, CO, 39:16. Masters (40+): 1. Ellen Hart, 47, Denver, CO, 39:51. Grand Masters (50+): 1. Peggy Muhn, 53, Wheat Ridge, CO, 41:22. Seniors (60+): 1. Wanda Willems, 61, Laramie, WY, 56:03. 5K Male Overall: 1. Andrew Hoffman, 21, Bailey, CO, 15:24; 2. Matt Russell, 22, Ogdensburg, NY, 15: 40; 3. Nicholas Campbell, 19, Lakewood, CO, 15:54; 4. Keith Johnson, 44, Littleton, CO, 15:56; 5. Tyler Pennel, 17, Golden, CO, 16:16. Masters (40+): 1. Keith Johnson, 44, Littleton, CO, 15:56. Grand Masters (50+): 1. David Pierce, 50, Englewood, CO, 18:06. Seniors (60+): 1. Bill Smitham, 61, Golden, CO, 22: 30. Female Overall: 1. Brooke Kish, 29, Evergreen, CO, 17: 08; 2. Kristen Mcglynn, 16, Bailey CO, 17:34; 3. Jen Webers, 16, Conifer, CO, 18:31; 4. Angela Potrykus, 18, Evergreen, CO, 18:39; 5. Erin Weber, 18, Golden, CO, 18:55. Masters (40+): 1. Suzanne Mcglynn, 46, Bailey, CO, 20:55. Grand Masters (50+): 1. Edie Stevenson, 56, Boulder, CO, 19:48. Seniors (60+): 1.
Shirley Gastineau, 69, Littleton, CO, 34:40. 5K Walk Male: 1. Ruben Garcia, 54, Littleton, CO, 38:28; 2. Craig Drummond, 52, Conifer, CO, 39:09; 3. Guy Santo, 47, Evergreen, CO, 47: 56. Female: 1. Sally Richards, 52, Evergreen, CO, 34:10; 2. Chris Chase, 49, Evergreen, CO, 36:59; 3. Rita Sinkovec, 65, Evergreen, CO, 37:12.
5430 Half-Ironman Triathlon, Boulder, CO August 7, 2005 593 Finishers (Tri - 555, Du - 38) - ChampionChip Timing by: Timberline Timing - Elevation: Start/Finish = 5180’ at the Boulder Reservoir Triathlon Male Overall: 1. Craig Alexander, Boulder, CO 3:57:02; 2. Andriy Yastebov, Longmont, CO, 4:05:26; 3. Chris McDonald, Thurgoona, MSW, 4:05:53; 4. Greg Krause, Denver, CO, 4:07:27; 5. Michael Hagen, Colorado Springs, CO, 4:11:19; 6. Justin Daerr, Houston, TX, 4:11:38; 7. Tim Hola, Littleton, CO, 4:11:43; 8. Jeff Keil, Louisville, CO, 4:12:03; 9. Brad Seng, Boulder, CO, 4:12: 21; 10. Cameron Widoff, Boulder, CO, 4:14:19. Masters (40+): 1. Edward Melanson, Denver, CO, 4:27:03. Grand Masters (50+): 1. Jim Fuller, Greeley, CO, 4:58:02. Seniors (60+): 1. Chris Riley, Annapolis, MD, 5:58:25. Female Overall: 1. Amanda Lovato, Boulder, CO, 4:31:26; 2. Claire Murray, Boulder, CO, 4:39:25; 3. Amanda Stevens, Oklahoma City, OK, 4:42:44; 4. Karen MelliarSmith, Denver, CO, 4:43:32; 5. Tracy Stewart, Colorado Springs, CO, 4:45:15; 6. Jocelyn Pollock, Boulder, CO, 4:45:48; 7. Laura Tingle, Louisville, CO, 4:49:14; 8. Wendy Mader, Fort Collins, CO, 4:49:24; 9. Carole Sharpless, Marietta, GA, 4:49:29; 10. Megan Shields, Boulder, CO, 4:50:00. Masters (40+): 1. Gail Leveque, Tempe, AZ, 5:03:36. Grand Masters (50+): 1. Diane Ridgeway, Arvada, CO, 5:26:38. Duathlon Male Overall: 1. Mark Lowe, Wheat Ridge, CO, 3:52:04; 2. Matthew Segur, Lakewood, CO, 4: 00:27; 3. Blake Mackey, Boulder, CO, 4:13:10. Masters (40+) 1. Keith Ericson, Salt Lake Citu, UT, 4:38:23. Grand Masters (50+): 1. Paul Schuler, Boulder, CO, 5:01:20. Seniors (60+): 1. Paul Schuler, Boulder, CO, 5:01:20. Female Overall: 1. Liza York, Longmont, CO, 4:15:58; 2. Colleen Cooke, Boulder, CO, 4:22:28; 3. Barbarann Mallory, Littleton, CO, 4:22:58. Masters (40+): 1. Barbarann Mallory, Littleton, CO, 4:22:58. Photo by Derek Griffiths/Colorado Runner
For more complete race results and racing series standings, please visit our website:
www.coloradorunnermag.com
Flying Horse Fling 5M Run 5K Run/Walk September 11, 2005 ~ 8:30 AM
Keith Johnson of Denver holds off Kyle Bernhardy of Denver in the Miles For Miracles 4M in Highlands Ranch. Both runners were timed in 22:17.
Goblin Valley 50K October 29, 2005 Goblin Valley State Park, Utah
Douglas County Events Center Castle Rock, CO www.bkbltd.com 303-694-2030
CASH PRIZES IN 5 Mile!
for more information: 661-258-9916 or www.goblinvalleyultra.com
Fast Shoes, Cool Clothing & Other Necessary Stuff get fit = feel good
4340 Tennyson Denver, CO 80212 Tel: 303-458-7700
You just haven’t run…till you’ve run with the bulls! October 2, 2005 ~ 9:30 AM 3.7M Run/Walk ~ Lake Estes Path
Benefits Partners Mentoring of Estes Park REGISTER @ ACTIVE.COM, THE ESTES PARK MOUNTAIN SHOP OR CALL 970-577-9348
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coloradorunnermag.com
September/October 2005
Race Calendar... To list your event in the calendar, email derek@coloradorunnermag .com or send details to Colorado Runner, 28 Tecoma Circle, Littleton, CO, 80127. Calendar listings for the November/December issue must be received prior to October 1. Because print deadlines require an extended lead time, CR encourages you to contact race directors for any possible changes of dates, times, etc.
september sept 03 Creede Mountain Runs 12M/2M 8:00 AM Creede, CO 719-658-2925 www.go-dmt.org Nielson Challenge 2M 8:00 AM Colorado Springs, CO 719-633-2055 zguntam@juno.com www.pprrun.org TriAmerica Kids Triathlon 8:00 AM Avon, CO 352-394-1320 www.TriAmerica.com sept 04 US Half-Marathon 8:00 AM Beaver Creek, CO 303-694-2030 info@bkbltd.com www.runbc.com 10K @ 10000 Feet 10:00 AM Steamboat Springs, CO 970-879-0371 www.runningseries.com Breckenridge Crest Mountain Marathon 24.5M/13M/5M 7:30 AM Breckenridge, CO 800-383-2632 breckcrest@yahoo.com www.boec.org/marathon/ Coal Creek Crossing 5K 8:00 AM Louisville, CO 303-926-6605 www.active.com New Mexico Marathon/HalfMarathon/5K 5:30 AM Albuquerque, NM 505.345.4274 www.newmexicomarathon.org TriAmerica Triathlon 7:00 AM Vail, CO 352-394-1320 www.TriAmerica.com sept 05 American Discovery Trail Marathon/Half-Marathon/5K 6:30 AM Colorado Springs, CO 719-265-6161 bobucat@adelphia.net www.adtmarathon.com
9:00 AM Parker, CO info@bkbltd.com www.bkbltd.com KUVO Labor Day Race in the City 5280 Meters 8:00 AM Denver, CO 303-871-8366 rmrr@rmrr.org www.rmrr.org Parker Pebble 4M 9:00 AM Parker, CO 303.805.0854 robert@parkerpebble.com www.parkerpebble.com sept 10 American Zang Western Challenge 5K 10:30 AM Denver, CO 303-837-0872 rodamericanzang@cs.com www.AmericanZang.Com Barr Lake Boogie 15K 9:00 AM Brighton, CO 303-642-7917 darrin@racingunderground.com www.racingunderground.com Bergen Peak Trail Race 11.5M 9:20 AM Evergreen, CO 303-674-6441 smartin@evergreenrecreation.com www.evergreenrecreation.com Cibola Duathlon 5KR/30KB/5KR Grants, NM 505-285-3542x106 Elk Meadow Trail Race 5.6M 9:00 AM Evergreen, CO 303-674-6441 smartin@evergreenrecreatio n.com www.evergreenrecreation.com FASB Fitness Festival 5K 8:30 AM Englewood, CO 303-756-9096 www.active.com Golden Demons Dribble Dash 5K 8:00 AM Golden, CO 720-318-9655 www.active.com Imogene Pass Run 17M 7:00 AM Ouray, CO 970-728-0251 staff@imogenerun.com www.imogenerun.com Mountain Air Marathon/10K 8:00 AM Crested Butte, CO 970-641-3375 coloradofitness@starband.net www.mountainairmarathon.com Pueblo Tribute Run 5K 7:00 AM Pueblo, CO 719-253-1650 www.socorunners.org
Colorado Run 5K/10K 8:30 AM Ft. Collins, CO 970-224-9114 www.runnersroostftcollins.com
Race for the Health of It 10K/5K 12:00 PM Copper Mountain, CO 970-968-2104 www.summithealthquest.com
Freedom 5
Road Kill Trail Half-Marathon/
10K/5K 12:00 PM Kremmling, CO 877-573-4302
Katrina@Kremmlingchamber.com
www.kremmlingchamber.com Spur of the Moment 5K 8:30 AM Grand Junction, CO 970-243-3721 www.mmstriders.org sept 11 A Day To Remember 5K 9:00 AM Aurora, CO 303-877-8534 www.active.com DDRC Harvest Festival Run 8K 8:00 AM Arvada, CO 303-462-6577 www.ddrcco.com
Desert RATS 6 Day Stage Race 7:00 PM Grand Junction,CO
reid_delman@geminiadventures.com
www.geminiadventures.com El Grito 5K 9:00 AM Denver, CO 303-284-4114 Elgrito5k@yahoo.com www.elgrito5k.org
Fall Frenzy Triathlon/Duathlon 7:00 AM Parker, CO www.fallfrenzy.com Ft. Collins Triathlon/Duathlon Series #3 7:00 AM Ft. Collins, CO www.timberlinetiming.com Flying Horse Fling 5M/5K 9:00 AM Castle Rock, CO 303-694-2030 info@bkbltd.com www.bkbltd.com Neder-Nederland 10K/5K 9:00 AM Nederland, CO 303-258-7450 www.boulderroadrunners.org Oktoberfest Fun Run 10K/5K 9:00 AM Vail, CO 970-476-6797 bryan@gohighline.com www.vailoktoberfest.com Race For The Cure 5K 8:00 AM Colorado Springs, CO 719-476-1675 borish@aeroflex.com www.csraceforthecure.com RMRR Trophy Series 9M 8:00 AM Westminster, CO 303-871-8366 rmrr@rmrr.org www.rmrr.org
970-479-2280 nhobbs@vailrec.com www.vailrec.com
303-871-8366 rmrr@rmrr.org www.rmrr.org
307-367-7433 robyn@starwy.com www.pinedalehalfmarathon.com
Tortoise & Hare 8K 9:00 AM Ft. Collins, CO 970-482-5470 www.fortcollinsrunningclub.org
PACE Governor’s Cup 10K/5K 8:00 AM Denver, CO 303-694-2030 info@bkbltd.com www.pacerace.org
Regis University PT 5K 10:00 AM Denver, CO 720-488-8664 www.active.com
sept 16 Colorado Outward Bound Relay 6:00 AM Idaho Springs, CO 888.837.5201x 4 info@outwardboundrelay.com www.outwardboundrelay.com sept 17 Autumn Color Run Half-Marathon/10K/5K 9:00 AM Buena Vista, CO 719-395-2649
www.fourteenernet.com/colorrun/
Bacon Strip 10M 9:00 AM Ft. Collins, CO 970-224-9114 www.runnersroostftcollins.com Robert’s Race 5K 9:00 AM Colorado Springs, CO 719-635-3833 www.pprrun.org
Pilot Run For Literacy 7M/5K 9:30 AM Steamboat Springs, CO 970-871-4233 mroddy@steamboatpilot.com www.runningseries.com Pony Express 15M 8:00 AM Woodland Park, CO 719-598-2953 patlockhart@worldnet.att.net www.pprrun.org Second Wind Fund 5K 12:00 PM Lakewood, CO 303-982-2210 www.active.com
Sombrero Ranch Round-Up 4.5M 9:00 AM Estes Park, CO 303-444-7223 www.bolderboulder.com
Yucca Duathlon 10KR/48KB White Sands Missile Range, NM 505-678-3374 sept 18 Easy Street Wheat Half-Marathon 7:30 AM Ft. Collins, CO 970-377-8005 jlons26m@frii.com www.easystreetmarathon.com
Turning Point’s Family 5K 9:00 AM Ft. Collins, CO 970-221-0999x 43 www.turningpnt.org
The Big One Mile Race 6:00 PM Colorado Springs, CO 719-635-8803 director@csgrandprix.com www.csgrandprix.com sept 24 Alpine to Slickrock 50M 6:00 AM Moab, UT 435-259-3053 mas50miler@yahoo.com www.mas50.com
Youthzone Uphill Challenge 8:30 AM Glenwood Springs, CO 970-379-1365 www.glenwoodraces.com
Barr Lake 15K 8:00 AM Brighton, CO www.comastersrun.org Chefs On The Run 5K 8:00 AM Denver, CO 303-264-3005 www.acfcoloradochefs.org High Altitude Duathlon/Triathlon 9:00 AM Leadville, CO 970-513-9107 info@highaltitudeduathlon.com www.highaltitudeduathlon.com Lead King Loop 25K 8:30 AM Marble, CO 970-704-1275 www.active.com Lupus Loop 5K 8:00 AM Denver, CO 303-694-2030 info@bkbltd.com www.bkbltd.com
Battle Mountain XC 5K 1:00 PM Beaver Creek, CO 970-328-7491 www.active.com Copper For Colfax 5K 9:00 AM Denver, CO 303-373-3899 www.active.com
Farmer’s 5000 9:00 AM Wheat Ridge, CO 303-982-7695 www.farmers5000.org
Cub Creek Crossover 8M 8:00 AM Evergreen, CO 303-674-5446 www.eclecticedgeracing.com
Fire Fighter 5K 8:00 AM Wellington, CO 970-566-3880 www.active.com
Dude 5000 8:00 AM Loveland, CO 970-224-9114 www.runnersroostftcollins.com
Golden Leaf Half-Marathon 8:30 AM Aspen, CO 970-925-9360 www.utemountaineer.com
Mary’s Loop Trail Run 8.5M 8:30 AM Fruita, CO 970-257-1041 vagabondelvis@yahoo.com www.mmstriders.org
Run In The Buff 10K/5K 9:30 AM Cheyenne, WY 307-214-6294 coachfit@bresnan.net www.active.com
Indian Summer 10K/5K/1K 8:30 AM Boulder, CO 303-332-6427 lgeventmgmt@aol.com
www.boulderrunningcompany.com
Olander 4K 8:00 AM Olander, CO 970-224-9114 www.runnersroostftcollins.com
Teva EverGold 10K 10:00 AM Vail, CO
Marathon Training Series 20M 8:00 AM Westminster, CO
Pinedale Half-Marathon 8:30 AM Pinedale, WY
September/October 2005
Twisted 10K Adventure Series 7:00 AM Salt Lake City, UT 801.597.5177 info@highmountains.com www.Twisted10K.com
sept 25
sept 22
Run for the Resource Center 5K 9:30 AM Conifer, CO 303-694-2030 info@bkbltd.com www.bkbltd.com
Run for Lauren 5K 9:30 AM Highlands Ranch, CO 303-981-2973 www.mpsrun.org
Nike ACG Boulder Backroads Marathon/Half-Marathon 7:00 AM Boulder, CO 303-939-9661 www.boulderbackroads.com Run With The Wolves 5K 9:00 AM Arvada, CO 303-982-5649 www.active.com
october oct 01 24 Hrs of Frisco 9:30 AM Frisco, CO 303-635-2815 www.emgcolorado.com Black Canyon Sprint Triathlon 9:00 AM Montrose, CO 970-249-7705 www.montrose.org/org/runners/ Centerra XC 5K 8:00 AM Loveland, CO
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Race Calendar... 970-622-0686 www.lovelandroadrunners.com
Sponsored by The Credit Unions of Boulder and Broomfield Counties
Harvest Run October 9, 2005 Renaissance Boulder Suites Hotel at Flatiron
CSU Homecoming 5K 8:00 AM Ft. Collins, CO 970-491-5081 hesinfo@cahs.colostate.edu hes.cahs.colostate.edu Danielesque Trail Marathon Half-Marathon 8:00 AM Golden, CO 303-271-1935 PennyRosenfeld@eathlink.net
www.pmimage.com/danielesque.html
Events 1K Kids' Fun Run: 8:45am 5K Run & Walk: 9:00am The Credit Union Harvest Run Expo: 8:30-11:00am
Visit cuharvestrun.com for registration and details Support Community Shares of Colorado!
DECA Dash 5K 9:00 AM Louisville, CO 719-487-0516 www.eclecticedgeracing.com Dirty Dozen 12K Trail Run Albuquerque, NM 505-298-4852 arrwebmaster2001@yahoo.com www.aroadrun.org Journey of Hope 5K 8:00 AM Durango, CO 970-247-3108 www.go-dmt.org Lair O’ The Bear Trail Race 10M/2M
FREE! Long sleeve t-shirt with participation entry fee. Boulder/Broomfield County Credit Unions
2005/2006 Winter Distance Series presented by
9:00 AM Idledale, CO 303-674-6441 smartin@evergreenrecreation.com www.evergreenrecreation.com Nielson Challenge 2M 8:00 AM Colorado Springs, CO 719-633-2055 zguntam@juno.com www.pprun.org RMRR Trophy Series 8M 8:00 AM Littleton, CO 303-871-8366 rmrr@rmrr.org www.rmrr.org St. George Marathon 6:45 AM St. George, UT www.stgeorgemarathon.com
Bayfield Heritage Days 5K 8:00 AM Bayfield, CO 970-884-2170 www.go-dmt.org Bosom Buddies 10K/5K 9:00 AM Montrose, CO 970-249-8840 heckards@montrose.net www.montrose.org/org/runners/ Chuck Severy Memorial 5K 8:30 AM Aspen, CO 970-319-7519 www.active.com Colorado College Tiger Classic 5K 8:00 AM Colorado Springs, CO 719-389-6773 rsatterwhite@coloradocollege.edu www.coloradocollege.edu/5krace
Durango Double - Part 1 Telegraph Trail 50K Horse Gulch 25K 8:00 AM Durango, CO mkelly@durangomarathon.com www.rundurango.com Flame Out 5K 9:00 AM Ft. Collins, CO 970-416-2867 www.footoftherockies.com Glenwood Canyon Shuffle Half-Marathon/Relay/5K 9:00 AM Glenwood Springs, CO 970-928-2109 tom_lacy@peoplepc.com www.glenwoodraces.com Silent Trails Memorial Race 10M 8:00 AM Laramie, WY 307-766-4956 uwadmnweb.uwyo.edu/ SILENTTRAILS
TNT 10K Trail Run 8:00 AM Colorado Springs, CO 719-331-8641 www.active.com
oct 02
December 10, 2005 Chatfield State Park Littleton, CO
Credit Union Harvest Run 5K 9:00 AM Broomfield, CO 303-694-2030 info@bkbltd.com www.bkbltd.com
Race For The Cure 5K 8:00 AM Denver, CO 303-744-2088
Durango Double - Part 2 Durango Marathon San Juan Half-Marathon 8:00 AM Durango, CO mkelly@durangomarathon.com www.rundurango.com
RaceInfo@raceforthecure-denver.com
www.raceforthecure-denver.com
January 14, 2006 Aurora Reservoir Aurora, CO
Running of The Bulls 8:30 AM Estes Park, CO 970-577-9348
www.partnersmentoringyouth.org
February 25, 2006 Cherry Creek Park Aurora, CO
a production of JD Events LLC
Look for more information in the coming months
oct 09
PPRR Fall Series #1 3.5M 2:30 PM Colorado Springs, CO 719-590-7086 fallseries@aol.com www.pprrun.org
Stealth Triathlon 5KR/30KB/700MS Holloman AFB, NM 505-572-5369 Tortoise & Hare 10K 9:00 AM Ft. Collins, CO 970-482-5470 www.fortcollinsrunningclub.org
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oct 08
Matchett Park XC Race 10K/5K 8:45 AM Grand Junction, CO 970-254-FUNN www.mmstriders.org oct 15 Habitat Home Run 5K 9:00 AM Ft. Collins, CO 970-482-5396 www.active.com Harvest Lights 2M 6:00 PM
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Loveland, CO 970-204-1114 www.lovelandroadrunners.com Mayor’s Cup Challenge 10K/5K 9:00 AM Colorado Springs, CO 719-635-8803 director@csgrandprix.com www.csgrandprix.com Shavano Valley Half-Marathon/4M 9:00 AM Montrose, CO 970-249-9988 junger@frontier.net www.montrose.org/org/runners/ oct 16 Coal Creek XC 5.5M 9:00 AM Louisville, CO 303-666-0864 www.comastersrun.com High Five 5M 9:30 AM Boulder, CO 303-444-7223 www.boulderroadrunners.org PPRR Fall Series #2 4M 2:30 PM Colorado Springs, CO 719-590-7086 fallseries@aol.com www.pprrun.org Red Rock Ramble 5M 10:00 AM Lyons, CO 303-447-8760 www.boulderrunning.com/ redrockramble Run to Whitewater 18M 8:30 AM Grand Junction, CO 970-241-9497 www.mmstriders.org oct 22 Animas City Mountain Mug Run 10:00 AM Durango, CO 970-385-2950 www.go-dmt.org Denver Gorilla Run 8K 10:30 AM Denver, CO 720-244-9938 Frank@denvergorillarun.com www.denvergorillarun.com Osboo’rn 4K Pumpkin Run 3:30 PM Loveland, CO 970-613-7263 www.footoftherockies.com oct 23 Duke City Marathon Half-Marathon/5K 7:00 AM Albuquerque, NM 505-880-1414 info@dukecitymarathon.com www.dukecitymarathon.com Girl Scouts 5K 9:30 AM Denver, CO 303-778-8774 www.girlscoutsmilehi.org oct 28 Scream Scram 5K 6:00 PM Denver, CO 303-694-2030 info@bkbltd.com
September/October 2005
www.bkbltd.com oct 29 Goblin Valley 50K 8:00 AM Green River, UT 661-258-9916 amb0523@hotmail.com www.goblinvalleyultra.com Mayor’s Cup 5K 10:30 AM Manitou Springs, CO todd@slowtwitchathletics.com www.pprrun.org Twisted 10K Adventure Series 7:00 AM Salt Lake City, UT 801.597.5177 info@highmountains.com www.Twisted10K.com oct 30 Halloween Hustle 5K 9:00 AM Denver, CO 303-694-2030 info@bkbltd.com www.bkbltd.com
november nov 05 Harbert Lumber Fall Festival 5K/1M 9:00 AM Grand Junction, CO 970-257-0761 www.mmstriders.org Josh and Gus’s Run For a Reason 5K 10:00 AM Littleton, CO 303-932-9686 www.joshandgus.com Loveland Half-Marathon/ 10K/4K 8:30 AM Loveland, CO 970-224-9114 www.runnersroostftcollins.com Nielson Challenge 2M 8:00 AM Colorado Springs, CO 719-633-2055 zguntam@juno.com www.pprrun.org
Rio Grande Marathon Half-Marathon/Relay/5K 7:00 AM Las Cruces, NM www.riograndemarathon.com
Pagosa Springs Turkey Trot 9:00 AM Pagosa Springs, CO www.go-dmt.org
PPRR Fall Series #3 5.5M 2:30 PM Colorado Springs, CO 719-590-7086 fallseries@aol.com www.pprrun.org
Rock Slide Community 5K 9:00 AM Castle Rock, CO 303-694-2030 info@bkbltd.com www.bkbltd.com
nov 06 Cross Country Festival 9:00 Littleton, CO 303-674-5446 www.eclecticedgeracing.com CSU Triathlon Team 5K 9:00 AM Ft. Collins, CO 970-224-9114 www.runnersroostftcollins.com Littleton Stride 10K/5K 9:00 AM Littleton, CO 303-694-2030 info@bkbltd.com www.bkbltd.com RMRR Trophy Series 10M 9:00 AM Littleton, CO 303-871-8366 rmrr@rmrr.org www.rmrr.org Tortoise & Hare 6K 9:00 AM Ft. Collins, CO 970-482-5470 www.fortcollinsrunningclub.org nov 12 Atalanta Women’s’ Run 5K 9:00 AM Pueblo, CO 719-549-2236 www.socorunners.org Panicking Poultry 5K 9:00 AM Boulder, CO 720.352.8934 www.active.com
Strider Tom Turkey Prediction Run 6M 10:30 AM Grand Junction, CO 970-243-3721 www.mmstriders.org
Rim Rock Run 37K 8:00 AM Grand Junction, CO 970-243-4055 gkhill@juno.com www.rimrockrun.org
Turkey Trot Predict 5K 10:00 AM Colorado Springs, CO 719-447-1371 jpfoster2@earthlink.net www.pprrun.org
nov 13 PPRR Fall Series #4 7M 2:30 PM Colorado Springs, CO 719-590-7086 fallseries@aol.com www.pprrun.org
TTTS Race For Hope 5K 10:00 AM Denver, CO 303-694-2030 info@bkbltd.com www.tttsraceforhope.org nov 19 Chatfield 10M 9:00 AM Littleton, CO 303-765-5512 www.comastersrun.org Gobbler Gallup 5K 10:00 AM Ft. Morgan, CO 970-542-0224 Fortmorgan.recware.com
Turkey Trot 5K 8:00 AM Loveland, CO 970-692-0237 www.active.com Turkey Trot 5K 9:00 AM Montrose, CO 970-249-0595 jsanders@ocinet.net www.montrose.org/org/runners/
nov 24
Rattlesnake Rumble XC Race 9:00 AM Ft. Collins, CO 970-204-4120 rattlesnakerumble@comcast.net home.comcast.net/ ~rattlesnakerumble/ RattlesnakeRumble.htm
970-375-9278 www.go-dmt.org
Briargate Family YMCA Turkey Trot 5K 9:00 AM Colorado Springs, CO 719-282-9622 lwood@ppymca.org www.pprrun.org Turkey Day 5K 9:00 AM Highlands Ranch, CO 303-694-2030 info@bkbltd.com www.bkbltd.com United Way Turkey Trot 4M 10:00 AM Denver, CO 303-694-2030 info@bkbltd.com www.bkbltd.com Thanksgiving Day Run 4M 9:00 AM Ft. Collins, CO 970-224-9114 www.timberlinetiming.com
Race Directors! Have your listing in bold for $25. Contact derek@colorado runnermag.com for details!
Turkey Trot 8K 10:00 AM Durango, CO
September/October 2005
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Hit The Dirt...
Horsetooth Mountain Park Fort Collins, Colorado Story and Photo by Steve Glass
Beep Beep Beep. Slap. My hand fumbles the alarm clock off. Ugh. Why is it so early? My brain slowly processes the time of 4:30 a.m. Ring Ring Ring. The phone? What the heck? Then I remember. I am meeting my buddy for a 5 a.m. run. After we’d each missed early morning runs we decided to call each other to make sure that both parties were out of bed. I pick up the phone. “Hey Matt, I’ll see you in thirty minutes.” The air is cool and silent as we begin running down the trail. There is one other car in the lot besides ours, and we know most likely we won’t see its owner. Matt, Marcie and I are running at Horsetooth Mountain Park, just outside of Fort Collins.
Marcie Glass enjoys the solitude and beauty of running along the Stout Trail in Horsetooth Mountain Park.
Our pace is slow and jerky as our bodies adjust to the early start. The trail is smooth and my mind drifts with the haze of the morning light. The first mile winds up and over hilly meadows covered with a host of grasses, flowers, yuccas and occasional low lying cacti. In the distance, up the hillside, I can see a forest. The path wraps around a rolling hill and then down towards a stream. The vegetation is green and deciduous trees line the stream bed. We run across a wooden bridge and the first significant climb begins. We are all amply warmed up and the intensity naturally quickens. Our arms and legs crank in unison bringing us by pine trees and rock outcroppings. Large, powerful steps are needed to propel our bodies over wooden logs that lay perpendicularly across the trail to prevent erosion from spring melts. We started on the Horsetooth Falls Trail today. It makes up only 2.25 miles of the 29 miles of trail in the park. We arrive at a fork and take the new route. The climb has ceased and we are dissecting the side of a steep mountain. Rocks litter the ground, and the running becomes technically difficult. Below we can see the twisting trail and the meandering stream we crossed. We pick around a large hill towards the eastern edge of the park and vistas spread out before us with the shimmering waters of Horsetooth Reservoir and the Front Range bathed in the morning light of a rising sun. I feel the warmth of morning, when the cool air rejoins us as our trail disappears into the shadows of a pine forest. We are now running on the Stout Trail. Time, trail, and pine forest slip by as we discuss our training, and the beauty of early morning runs. We arrive at our infamous junction, The Mill Creek Trail. Approximately 1,000 vertical feet and a two mile long climb await us. It is a difficult ascent and always requires a solid push with plenty of effort. We begin. It is steep and I recognize the twist, turns, roots, rocks, flat and steep sections as I work this 25 minute segment of heavily wooded pine forest. The climb is physically demanding, yet I stay cool in the shade of trees and the cold air that blankets this north facing slope. At the top of the climb we 28
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September/October 2005
regroup. We decide to go to the rock. The rock is Horsetooth Mountain, the most dominating feature of the park, and can be seen from almost any point in Fort Collins. I’ve always heard it was named such because the large rock precipice has a huge airy fissure and from a distance resembles the gap in the front teeth of a horse. A pamphlet at the park entrance explains the Native American legend behind this landmark. “Horsetooth Rock is what remains of the heart of the Great Red Warrior slain by the Great Black Warrior in a long and ferocious battle.” Below this fabulous feature spreads 2,886 acres of this county park, creating a perfect setting for runners, bikers and hikers. We head down Spring Creek Trail. Before us stretches a large, vibrant green valley with a brook running down the middle. Forests fringe the meadow’s edge and above the trees give way to large sweeping views of craggy cliffs. With pure delight we speed along. We come to the next junction, Wathen Trail. Leaving the meadow we head up through trees, from forest to meadow to trees for 500 vertical feet. The climb took longer then we anticipated, and we decide to forgo the short journey to the apex of the rock and instead we head along the Westridge Trail. We then drop to the car. We have run significantly longer than normal, and enjoyed our extended outing. Often time we may only run on one trail for an hour, but today we had the luxury of running on multiple trails for three hours, and gaining and losing around 2,000 vertical feet. We are energized from the morning’s activity and part ways. And to think, this is all a few miles from the bustling city of Fort Collins. I’m glad, though groggy at the time, that my alarm clock went off! Editor’s Note: To get there from Fort Collins, head west on Harmony Road, (Exit 257). This road becomes C.R.38E and will wrap up to and around Horsetooth Reservoir. After passing the reservoir, you will see the parking lot and sign on the north side of the road. There is a fee of $6 per vehicle. For more information, go to www.larimer.org/parks/openlands.
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The Lighter Side...
Dogs on the Run by Katie Bongiovanni
I
f you’re looking for the ideal training partner, look no further than your local pet store, breeder or humane society.
A dog can provide the reliability, companionship, loyalty and pace-setting that you need in a training partner. A dog is always ready to exercise when you are, keeps the same pace as your long legs (if it’s the right breed) or pushes you to run faster, doesn’t whine when tired and probably could be a tough challenger in a speed match-up. Dr. Julia Georgesen at Blum Animal Hospital recommends a dog weighing about 50 to 70 pounds, and categories including labrador retrievers and greyhounds. Mixed breeds also make good partners, while pure-bred dogs are more apt to develop hip dysplasia, a serious bone ailment in pets. Smaller dogs or those with short muzzles, like the bulldog or pug, are not the best choices for running. “They’re at a disadvantage by having more problems with heat tolerance and exercise tolerance,” explains Dr. Georgesen. Before taking your pooch with you outside for a run, there are a few things to keep in mind. It’s important to make sure your dog is healthy and set to take on a training regimen. Just as you would not embark on a 10K without gradually increasing your mileage, well, the same goes for your dog. You’ll want them to build up their mileage. “All dogs should be checked out by a veterinary professional before running,” says Dr. Georgesen. “Watch them to make sure they build up to a good exercise program.”
Colorado Runner’s top dog, Lucy, enjoys beating other dogs at local races and boasts a 5K PR of 17:43.
Dalmatian: This dog just itches to get outside and will keep even the most energetic runner going strong. They were bred to pace horse-drawn wagons and have a large amount of stamina and energy.
Greyhound: Some folks enjoy watching them run at the racetrack, but their size and stature makes them
Editor’s Note: Article reprinted with permission. Courtesy of Chicago Athlete Magazine, www.chicagoaa.com.
Photo by Derek Griffiths/Colorado Runner
What’s Your Breed?
Your next running partner may be available through a local dog breeder, shelter or humane society. A few of the top dogs to run with include:
Georgesen also suggests that dogs be about two years old when they start training, once their bones are done growing. How far and how long they can run depends on the dog. Dark-coated dogs usually absorb sunlight quicker and are more at risk of overheating, as are long-haired dogs. Safety is another consideration. Many runners, especially women, feel safer when running with a dog. But don’t forget that many cities require dogs to be on a leash. There are a variety of leashes to choose from like retractable and no-hold ones. Like their owners, some dogs just love to run. Dan Daly, a financial planner and avid runner, has three dogs that all love to run. His chocolate labrador, Kodiak, will run with him six to eight miles except when it gets too hot. “When it’s more than 60 degrees then you have to moderate it because the dog will keep going,” advises Daly. While on the trail, dogs need plenty of water to keep them from overheating. Georgesen says that dogs absorb heat through their paws as they run across the tough surfaces and panting is a sign of dehydration. Their paws can suffer from abrasions on concrete surfaces and it’s recommended that dogs run on soft or firm surfaces. Dogs are man’s and woman’s best friend, and just like most runners their needs are pretty similar. That must be why the right type of dog makes the ideal running companion.
great partners.
Golden Retriever: A playful pet requiring attention from the owner and exercise from running to tossing a ball outside.
Labrador Retriever: running companion.
America’s most popular dog according to the American Kennel Club and a great
Dogs to avoid as training partners because of their genetic composition include those in the “toy dog” category like:
Bulldog: Their short noses make breathing difficult during intense workouts. Chihuahua: Cute canines, but can you imagine their tiny legs keeping stride? Pug: Their short muzzles make them more prone to breathing difficulties during a run. For more information on the best running dogs, check out www.dogbreedinfo.com which lists breeds most suitable for various activities. To read about different dog breeds and their characteristics, check out the American Kennel Club at www.akc.org. Pushing the pace at the President’s Day 5K. 30
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