Colorado Runner - Issue 21: January/February 2007

RUNNING

TRIATHLON

WALKING

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Colorado Runner’s Racing Series Winners

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Issue 21: January/February 2007 www.coloradorunnermag.com

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Get Ready to Race: •Carbo-Load •Mentally Prepare

>> CONTENTS <<

Features

Colorado Runner’s Racing Series Winners... Page 12 Mental Marathon... Page 18 Active at Altitude... Page 20 Walking & Hip Bursitis... Page 22 How to Carbo Load... Page 24 The Nation’s Top 50 Running Stores... Page 25 Hit the Dirt at Red Rocks... Page 72 You Might Be A Cross Country Runner If... Page 74

Departments

Top Runners... Page 12

Running Shorts... Page 10 USATF News... Page 54 Race Reports... Page 58 Race Results... Page 66 Race Calendar... Page 70

Credits

Publisher Derek Griffiths derek@coloradorunnermag.com Editor Jessica Griffiths jessica@coloradorunnermag.com Contributing Writers Jeff Arnald, Nancy Clark, Darrin Eisman, Stacey Farb, Steve Glass, Nancy Hobbs, Marjorie Holmes, Don Shepan, Ken Sheridan

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Front Range Advertising Derek Griffiths derek@coloradorunnermag.com, 720-985-9047 On The Cover Kaitie Vanatta of Arvada, CO (right) leads Emily Sisson of Omaha, NE at the Foot Locker Midwest Regional Championships.

Photo by Victor Sailer/www.PhotoRun.net

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Contributing Photographers Alex Burr, Steve Glass, Michael Patton, Victor Sailor, Larry Volk

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Member of the

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 USATF Colorado Long Distance Running USATF New Mexico

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

COLORADO RUNNER is published bimonthly in odd numbered months for $12.97 per year by Colorado Runner LLC, 28 Tecoma Circle, Littleton, CO 80127. Periodicals postage pending at Littleton, CO and other offices. POSTMASTER: Please send address changes to Colorado Runner LLC, PO Box 270553, Littleton, CO 80127.

Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publishers. Unsolicited manuscripts, photographs, race results or other materials are welcome. They can only be returned if accompanied by a self-addressed envelope. Please send to Colorado Runner, PO Box 270553, Littleton, CO 80127. The publication deadline for each issue is one month prior to its release.

January/February 2007

Derek Griffiths / Colorado Runner

Colorado Runner Mascot Lucy Snowflake

original artwork by Malcolm Farley

COLFAX IS BACK. Americaâ&#x20AC;&#x2122;s Main Street has a new tradition. Donâ&#x20AC;&#x2122;t miss the second annual Post-News Colorado Colfax Marathon, Half Marathon & 5-person Team Relay: May 20, 2007. Visit www.coloradocolfaxmarathon.org to register or volunteer.

Home of the 2007 WTFUSA National Wheelchair Marathon Championships & 2007 USA Track and Field Club Marathon Relay Championships

Frostyâ&#x20AC;&#x2122;s Frozen Five Snowman Stampede 5M/10M 10M/20M January 21, 2007

February 24, 2007

This race begins at the Swim Beach Parking Lot in Chatfield State Park and travels south on the park road. The 5M turns onto the bike path and heads back while the 10M continues on the park road to the campground. After running past the boat ramp, the race turns onto the bike path for the return trip to the finish. This rolling course is all paved and offers great views of both the lake and the mountains.

This race begins at the Hobie Hill picnic area of Cherry Creek State Park. The course is a ten mile loop that the 20 mile runners will run twice. This yearâ&#x20AC;&#x2122;s course is mostly paved with only two miles of wide dirt trails. The rolling course runs mostly on the park roads and bike path.

www.WinterDistanceSeries.com

Colorado State Parks

>> LETTER FROM COLORADO RUNNER <<

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In Memory

Marc Witkes, a member of the Colorado Runner magazine staff, died suddenly in the last mile of the Tucson Marathon on Sunday, December 10. He was 40 years old.

Marc worked at Colorado Runner as an ad sales representative and a writer from his home in Durango. He had a passion for running that was contagious, and he is the reason that many people in southwestern Colorado are runners today. Matt Kelly, director of the Durango Marathon, said, “he was part of the fabric of Durango and the running community; he will be missed by many people.”

Marc served as the president of the Durango Motorless Transit running club for six years, from 1999 to 2005. The club’s current president Marjorie Brinton said Marc was one of the fittest people she knew.

The cause of Marc’s death had not been determined by police at the time of publication.

Several of Marc’s friends, including Marjorie, were at the Tucson Marathon and said that Marc appeared to be his normal self during the race. She said, “I am still in disbelief that this happened.

Marc was so upbeat and happy over the weekend and at the start of the race.” He collapsed near the finish and two people immediately performed CPR on him.

Marc was an accomplished ultrarunner and triathlete. He had competed in more than 30 marathons, more than 25 ultramarathons, as well as double and triple Ironmen triathlons. He was a regular participant of one of the most difficult races in the nation, the Hardrock 100. He had also completed the Sri Chinmoy 700-mile run and the Earth Journey Vermont, a 327-mile triathlon.

Marc, aka “Wiggy,” was a freelance writer for several sports publications, including Adventure Sports and Marathon & Beyond. He also wrote a column for the Durango Herald.

I will always remember Marc’s enthusiasm for competing in difficult races. He organized Wiggy’s Fun Run, a 19-mile event that followed Highway 550 over Coal Bank and Molas Pass.

While that description alone would scare away most runners, Marc held the event in February, when the roads were often snow-covered. In 2004, he held the race after a 27-inch blizzard.

Marc set high goals for himself. He once wrote in Colorado Runner, “I have a special place in my heart for the trails within the West Side Mountain Park. If you are really daring, you can tackle the ‘Hogsback.’ Only the strongest can run this baby. Most runners will be reduced to a thigh shivering power hike.”

I think Marc thrived on finding and conquering those types of runs. He will be missed.

Derek and Jessica

>> LETTERS TO CR <<

RF Web Ad.4.875x2.5

10/11/06

3:00 PM

Marc Witkes at last year’s Salida Half Marathon.

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©2006 ORC Inc.

Derek, Just got the new issue... loved the shot of our friend (Lisa Goldsmith) on the cover! Looking forward to reading what Matt (Carpenter) has to say. As always, love your mag! Best local running source in the state. Keep up the good work.

Gotta run, Bernie Boettcher, Silt P.S.- Got my 100th win today at the Harbert Lumber Fall 5K in Grand Junction, my 217th race since turning master.

Publisher’s Note: Bernie is continuing his streak of races and wins. When he wrote me this note, he had run 217 races in the past 216 weeks - that’s more than four years straight! He won 100 of those races outright and won the masters division in 176 of the races.

Hi Derek and Jessica, You have a great publication and we definitely need it in Colorado. I read it cover to cover and enjoy seeing how my friends do in the various events.

See you out there!

Val Shockley, Greenwood Village

Derek Griffiths/Colorado Runner

Hi Derek, I really enjoyed your editorial in the new magazine; very moving.

Megan Raymond Derek, I have been meaning to send you a quick thank you for the great article you wrote about the Georgetown to Idaho Springs Half Marathon this year. You are so supportive of Colorado running events and we certainly appreciate all of your work and dedication.

Debbie Jensen, Idaho Springs

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OKAY, HIBERNATION IS OFFICIALLY OVER. TIME TO PUT ON A PAIR OF TREK SNOWSHOES AND HEAD FOR THE NEAREST FRESHIES. CHECK THEM OUT: WWW.REDFEATHER .COM

Subscribe to Colorado Runner!

Subscribe online at www.coloradorunnermag.com or mail this form with payment to: Colorado Runner, PO Box 270553, Littleton, CO 80127.

Name: Address: City: State, Zip Code: Email: Phone: Best value: 3 years, $32.97, 2 years, $23.97, 1 year, $12.97 January/February 2007

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>> THE STARTING LINE <<

â&#x20AC;&#x153;Far away there in the sunshine are my highest aspirations.

I may not reach them, but I can look up and see their beauty, believe in them, and follow where they lead.â&#x20AC;?

- Louisa May Alcott

Karen Voss tackles the trails at Chatfield State Park in Littleton during the Colorado Masters Running Association Chatfield 10 Mile Trail Race in November.

Photo by Derek Griffiths / Colorado Runner

>> RUNNING SHORTS <<

Running Form Seminars for Injury Prevention “ I attribute my ability to take up running again to your program -RC “I’m running faster but it feels easier” -NT “My knee pain went away a week after starting your program” -JL

2007 Running Well™ 6 Week Group begins March 28 Individual Sessions Anytime Call us to schedule: (303) 458-9660 Info@CatalystTherapies.com www.CatalystTherapies.com

Special Offer: Mention this ad for a 10% Discount!

We provide a full range of Physical / Occupational Therapy Wellness Services Custom Orthotics Peter Szymanski, PT, IOC, CFMT Karen Voss, MS, OTR,SIPT,IMC

At the National 24 Hour Championship in Grapevine, Texas on November 19, Rebecca Johnson, 37, of Lafayette placed second to women’s winner Carolyn Smith, 41, of Wisconsin. Smith’s winning distance of 139.2 miles places her fourth on the all-time U.S. women’s 24 hour list. Johnson lost the “Ultracentric” 24 Hour by just five miles, running 134.4 miles in 24 hours, which earned her a prize purse of $1,500. Stephanie Ehret, 43, of Boulder finished sixth to win $500, running 115.92 miles in 24 hours. Dorit Attias, 44, of Cerrillos, New Mexico rounded out the top ten by running 101.52 miles.

San Diego celebrates 10 years of rocking and running

Escape the mountains and head to the beach for the 10th running of the Rock ‘n’ Roll Marathon in San Diego. To celebrate, the Marathon is offering Colorado Runner readers a $10 discount off their registration. See page 3 for details. On June 3, 2007 this legendary Marathon celebrates a decade of running and rocking. This Southern Californian favorite, and originator of entertainment on the run, features live bands on 26 stages, energizing cheerleaders along the route, fantastically themed water stations and a beautiful course showcasing some of San Diego’s finest landmarks. The weekend’s celebrations are kicked off with a two-day Health & Fitness Expo and conclude under the stars at a post-race headliner concert. Log onto www. rnrmarathon.com for more information.

Running gender & age trends

The Running USA Road Running Information Center estimates that in the last five years the male/female ratio in running events has been close to 50/50. By comparison, in 1993, the percent of women in running events was only 28%. Even though the percent of males has been decreasing for race entrants, the running ‘pie’ is larger, so the number of males in both groups has actually grown in absolute terms.

The average ages for runners in the last five years of ASD reports have varied from 27.6 to 30.8 years for males and 22.9 to 25.7 for females. Race entrants, on the other hand, have always been a more mature group with an average age of 34.9 for females in 2005 and 38.6 for males.

Much emphasis has been placed on the Masters Division in many road races, but it’s worth noting that research indicates there are more than twice as many runners in the 18 to 24 age group as there are in the 45 and up group for each gender. The RRIC reports that in U.S. road races the percent of males in the 18 to 24 group increased from 6% in 2003 to 9.9% in 2005, but that growth was countered by a corresponding decrease in the percent of females (10.6% of the females in 2003 compared to 7.8% in 2005).

The average male 5K race time for 2005 was 26:33, while the female time was 32:26. The average male 10K race time was 53:05, while females averaged one hour, 39 seconds. The average marathon time for women was four hours, 51 minutes, and 19 seconds, and men averaged 4.20:29.

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Coloradans race in Chicago, NY

Paige Higgins of Littleton (pictured) ran in the LaSalle Bank Chicago Marathon on October 22, 2006. She crossed the finish line in two hours, 48 minutes, 34 seconds. A total of 744 runners from Colorado finished the race in the Windy City. Leading the way as the first finisher from Colorado was Jason Hartman of Boulder.

Jason’s time of 2:15:50 was good enough 20th place and qualified him for the 2008 Olympic Marathon Trials. Colleen De Reuck of Boulder was the first female finisher from Colorado.

She finished 13th in the women’s competition in 2:33:18. In the New York City Marathon on November 5, 2006, 244 runners from Colorado competed in the race. Dathan Ritzenhein led the way with an eleventh place finish in his marathon debut in 2:14:01. Nikole Johns was the first female finisher from Colorado in 2:45:58.

Triathletes compete in Hawaii

More than 1,600 triathletes crossed the finish line in this year’s Ironman World Championships in Kona, Hawaii on October 21, 2006. Each athlete completed a 2.4 mile swim, a 112 mile bike, and a 26.2 mile run. Here are the top regional finishers: 12. 08:32:38, Cameron Widoff, Boulder; 18. 08:39:57, Michael Lovato, Boulder; 43. 08:58:57, Tim Hola, Highlands Ranch; 74. 09:12:10, AJ Johnson, Highlands Ranch; 89. 09:17:23, Justin Hurd, Ft. Collins; 95. 09:19:22, Eric Peterson, Col. Springs; 137. 09:29:37, Kevin Dessart, Col. Springs; 252. 09:46:52, Peter Ohotnicky, USAF Academy; 283. 09:50:18, Michael Hagen, Col. Springs; 333. 09:55:37, Bryan Goding, Ft. Collins; 345. 09:57:28, Tony Tousley, Ft. Collins; 354. 09:58:25, Craig Howie, Longmont; 357. 09:58:54, Peter Mendes, Boulder; 365.

10:00:14, Kirk Framke, Denver.

January/February 2007

Victor Sailor / www.PhotoRun.net

RUNNING WELL™

Johnson wins silver in national 24 hour championship

Self Massage Techniques

PRESENTED BY FRONTIER AIRLINES.

Learn to recover faster!

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lot of athletes need a way to relieve sore muscles after a tough workout. Boulder’s Rich Poley offers a way to do just that in his new online book Self Massage for Athletes. Poley started studying self massage while training for his first Ironman distance triathlon. He believes self massage can be a cost-effective way to help runners and multi-sport athletes do everything from speeding post-workout recovery to avoiding injuries. Here are two of Poley’s techniques.

STROKE #1: GLIDING Try seven light gliding strokes up and down your upper leg. Slightly vary the location and intensity of each stroke. Then try it on your other leg.

Purpose: Gliding is a good beginning for every massage. It warms your skin and sends a message to your body that a massage is coming.

Stroke Description: Glide your hand over your skin.

Note: Massage therapists call this stroke by its French name effleurage, which means gliding or skimming.

Tips: Volume, velocity, and intensity are three variables you can use to change the effect each stroke has on you.

Volume: Try covering more skin with each stroke by spreading your fingers wide or make a “V” between your thumb and index finger.

Velocity: Try varying the speed of your strokes.

Intensity: Try varying the pressure applied to each stroke.

Tips: Apply greater pressure when stroking toward your heart and lighter pressure when moving away from your heart. Applying pressure in the direction of your heart assists your blood on its way back to your heart.

Alternately, relax and flex the muscles you’re massaging.

STROKE #2: SQUEEZE AND ROLL Squeeze and roll the muscle between your neck and shoulder. In addition to squeezing your muscle, also pull or roll the muscle between your fingers. Try seven slow squeeze and rolls on your trapezius muscle varying the intensity of each stroke. Let your muscles relax.

Purpose: Squeezing and rolling increases your circulation and warms your muscles. It also gives your fingers a good workout.

Stroke Description: This is a two-step stroke. First squeeze the muscle, then pull the muscle and roll it between your fingers. The rolling motion moves the muscle up and down; it pulls the muscle away from your body. It’s similar to kneading dough.

Note: Massage therapists call this stroke by the French word petrissage, which means kneading.

Tips: To completely relax, try lying on your back. Focus your full attention on your muscle as it moves around between your fingers.

January/February 2007

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Runnin’ of the Green!

Sunday, March 11, 2007 L UCKY 7K

10:15 am Sharp! at 17th Street and Wazee, LoDo Sign up on the Internet at www.bkbltd.com now through midnight, March 9, 2007.

Come run a unique urban course that winds its way through the streets of LoDo, along the Platte valley ending at Denver’s McCormick’s Fish House & Bar. Following the race there will be an unforgettable block party with live music, corned beef and libations. Sign up at any local Runner's Roost.

Call 303.694.2030 or visit bkbltd.com for more information.

9NEWS • KBCO • Coors Light • Shamrock Foods McCormick’s Fish House & Bar

>> THE FAST LANE <<

Winners of the Colorado Runner Constance Ahrnsbrak, 67, of Lakewood spends time taking care of her grandchildren when she’s not running on metro area trails. She won the Seniors division of this year’s Colorado Runner Racing Series for runners ages 60 and older. Carol Shively, 60, of Longmont placed second and Myra Rhodes, 73, of Centennial was third in the final rankings.

When did you start running?

I have run forever, even as a young girl when there was no such thing as running way back then. I don’t really have a training routine, just being able to get out and run with my friends as much as possible.

Where is your favorite place to run?

I love the trails, but favor the Bear Creek horse trail, east and west – it is my church, my home away from home and I can get there just by walking out my front door.

Why do you run?

Since I have always run, I can’t imagine not running, although that day will come. It just makes me feel good.

What are your goals for 2007?

My goal for 2007 is just to maintain a little bit.

What is your favorite race?

Well, I have many. It changes all the time. The new Greenland Trail run is one of them, and all of the Racing Underground trail races are my favorites as well.

A sample of finishes for Connie Ahrnsbrak

Ahrnsbrak runs at the Best XC Race on the Planet in Boulder.

Race

Place

Time

Points

Valentine’s Day 5K

2

24:56

90

Spring Runoff 10M

1

1:29:23

100

Evergreen Town Race 10K

3

49:25

80

In a closely watched competition, Jim Romero, 66, of Denver won the Seniors division of the Colorado Runner Racing Series. Both Romero and Jack Barry, 68, of Littleton ran 11 races in the series, but Romero racked up more points. The 2004 winner Larry Avery, 65, placed third.

When did you start running?

I started running in 1982.

How do you train?

My training consists of running three days a week along the Platte River. I also belong to the Denver trail running group and do trails at least once a week.

Where is your favorite place to run?

My favorite workout is trail running anywhere in this beautiful state.

Do you have advice for runners looking to improve?

I think if you want to race and improve, you have to run with someone faster than you, so that you can be pushed.

Why do you run?

I love to race on weekends, Saturday and Sunday. And, of course, I run to stay healthy.

What are your goals for 2007?

My goal for 2007 is to complete a marathon in every continent. Hopefully I will accomplish that at the Antarctica Marathon in February. Previously, I ran the Athens Marathon in 1990. Then I ran the Rio de Janeiro Marathon, the New Zealand Millennium Marathon, the Beijing Marathon in China, and the Kilimanjaro Marathon in Africa. Other International Marathons that I have competed in include the London Marathon, the Tahiti Moorea International Marathon, and the Costa Rica International Marathon. I still lack five states to complete a goal of running a marathon in every state.

A sample of finishes for Jim Romero

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Race

Place

Time

Points

Spring Runoff 10K

2

1:13:04

90

ADT Marathon

3

4:04:18

80

Halloween Hustle 5K

1

23:02

100

Romero at the Evergreen Town Race.

Do these stories motivate you to run in the 2007 Colorado Runner Racing Series? For information on next year’s events, turn to page 53. There are four age categories. The winners receive prizes from the Boulder Running Company and are featured in the January issue of Colorado Runner Magazine. coloradorunnermag.com January/February 2007

John Victoria, 52, of Loveland won the Grand Masters division by competing in 13 of 18 total races in the series.

Dave O’Sadnick, 51, of Evergreen competed in 15 races to earn second place. Boulder’s Willie Pittenger, 55, finished third.

When did you first run?

I started in June, 1978 while working with a guy that ran everyday. I thought he was nuts, running as much he did. My friend Joe tried to talk me into giving running a try, so I finally did. The more I jogged, the more I liked it.

One day my jogging turned into running, so I have Joe to thank for getting me started. I can still remember his favorite brand of shoe, Saucony.

How do you train?

My day starts pretty early.

On Tuesday, Wednesday, and Thursday, I’m up at 3:30 and out the door by 4:20 for 710 miles. It’s never the same workout. Depending on the mercury level and how I’m feeling on that morning, I may do repeats or tempo runs. On Friday, Saturday, and Sunday, I’m off from work and able to get some longer quality runs in with a long run on Sunday.

Victoria sprints to the finish line at the Evergreen Town Race.

Where is your favorite place to run?

In Loveland, it’s the Devils Backbone for good trail running. Another place is in Colorado Springs at the Garden of the Gods park because it has a good mix of terrain.

Do you have a prerace routine?

No, nothing special. I like to stick to my daily routine, getting a good night’s sleep and getting up early on race morning. I don’t like to be stressed out on race day.

Do you have advice for runners looking to improve?

All I can say is to find a training routine that works for you, train hard, train smart, be consistent and don’t forget to rest. Your body knows best.

All photos by Derek Griffiths / Colorado Runner

Why do you run?

Running is a major of part of my life, it’s like having a cup of coffee in the morning - part of my routine in life. I like the way it makes me feel.

I enjoy the competition. It’s a challenge to myself, keeping my body and mind working as one.

What is your favorite Colorado race?

I don’t have a favorite race only because I haven’t raced them all yet.

However, I did enjoy the Greenland Trail race this year.

A sample of finishes for John Victoria Race

Place

Time

Points

Oatmeal Festival 5K

1

18:26

100

The Best XC Race

1

24:36

100

Runnin’ of the Green 7K

1

24:16

100

Barr Trail Mountain Race

1

1:51:50

100

Rim Rock Run

1

2:36:31

100

January/February 2007

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>> THE FAST LANE << Polly Zimmerman, 51, of Golden competed in 12 of the races in this year’s Colorado Runner Racing Series to beat Boulder’s Susan Hering, 53, for the champion’s title in the Grand Masters division. Peggy Muhn, 54, of Wheat Ridge placed third. Zimmerman works as a program fitness coordinator for the city of Lakewood.

When did you start running?

I started running years ago, and ran off and on until after I had my first daughter in 1984. That’s when I met Peggy Muhn and we have run together ever since, so about 22 years.

How do you train?

I run with my faster friends, Peggy, Bill Smitham, Dave O’Sadnick. We meet usually after work and run on the west side of town. Our usual route is on some ditch trails that are near South Table Mountain in Golden.

What is your pre-race routine?

My pre-race routine, after years of running, is... warm-up one to two miles easy, stretch, watch my fast friends do pick-ups, and joke around to relax my brain before the race.

Do you have advice for other runners?

The best way to improve is to run consistently, which as you age, means try to avoid injuries as much as possible. I was out for two years with plantar fascia problems.

Why do you run?

I love to run, sometimes because of the social aspect, and sometimes, just to be outside. I hate to run on the treadmill. I only do it when it is really icy.

What is your favorite race?

The race series has opened my eyes to some fantastic races, most recently Rim Rock, but my all time favorite and motivator is the Boulder Bolder.

What are your running goals for 2007?

The race series has been so much fun, humbling, when I see some of those extremely elite runners of all ages, who fly past me, but it has kept me focused on training. I realized that my worst races were the ones that motivate me the most, so my goals next year are to face some of those really hard ones.

A sample of finishes for Polly Zimmerman

Zimmerman at the Valentine’s Day 5K in Denver.

Race

Place

Time

Points

Valentine’s Day 5K

3

23:37

80

Garden of the Gods 10M

2

1:27:17

90

Rim Rock Run

4

3:26:12

70

Erik Packard, 41, toured the state this year in his quest to win the Masters division for a second straight year. The Grand Junction resident and mathematics professor at Mesa State College ran 14 series races to capture the winner’s title. Boulder’s Andy Ames, 43, was the runner-up and Keith Johnson, 44, of Littleton earned third place.

How do you train?

I usually do two interval type runs per week and a race or long run, plus easy days. I run almost every day.

I average around 80 miles a week.

What is your favorite workout?

I think track intervals help the most. I guess I would pick 10 1000’s with 60 seconds recovery. If I’m in shape, the pace seems too fast after about the third one, but my body can maintain pace all the way to the tenth. It’s a good feeling the rest of the day after completing this workout. I also like 10 800’s with 2:40 recovery and 12 400’s with 90 seconds recovery.

Do you have advice for runners looking to improve?

Improvement happens in small steps, usually when you’re not looking. Improvement will happen with consistency over a long stretch. I recommend interval workouts. I’ve made the mistake of treating each interval workout as a chance to PR on the workout. Once in a while that’s OK, but most of the time you have to turn the jets down just a tad and stay more within your limits.

Why do you run?

There is no feeling like being able to go out and run pretty fast and have your body handle it. Take for example interval runs where a quarter of the way through you are thinking this is going to get too hard, yet it never gets too hard. Or take races where you start out running and the pace just seems too fast, yet you can maintain. The difference between ultra-fit and just healthy is just about as big a difference as between healthy and sick. I like feeling sore after a race, its great evidence you just put your body to good use.

What is your favorite Colorado race?

The Rim Rock Run, followed by Georgetown to Idaho Springs Half Marathon. There are so many other great races too. My favorite low key race is the Glenwood Canyon Shuffle.

Is there anything else we would want to know?

I’ve climbed 219 peaks in Colorado over 13,000 feet. Yet I will never be a trail runner.

A sample of finishes for Erik Packard

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Race

Place

Time

Points

Valentine’s Day 5K

3

17:52

80

Colorado Marathon

1

2:50:30

100

Race For The Cure 5K

1

17:10

100

coloradorunnermag.com

January/February 2007

Packard competes in the Horsetooth Half Marathon in Fort Collins.

Tanya Poel stays busy as a United Airlines pilot and instructor. When she’s not flying high in the sky she’s flying on the roads. The 41-year-old Boulder runner won this year’s Masters division. Greeley’s Jenny Weber, 49, placed second and Karen Voss, 41, of Denver earned third.

When did you start running?

I started running competitively as an adult in 1997 when I lived in Fort Collins (I moved to Boulder with my husband in 1999). I was fortunate to meet a local group of accomplished women runners who invited me to participate in their weekly workouts; they gave me great advice and support during my first years as a serious runner.

How do you train?

I think I train like most serious runners. I have a buildup/base mileage phase, an intensity phase, a racing phase and then a rest period. However, since I do not have a coach anymore, I plan my workouts and races weekly since my work schedule is very erratic and varies greatly week to week. This approach provides flexibility and I can give myself permission to have an easy week if my work schedule seems particularly challenging during a certain string of days.

What is your favorite workout?

My favorite workout is any workout that I can meet a friend early in the morning and we can catch up and chat during the warm-up, work hard for the intensity portion and then enjoy the cool down afterwards.

My bread and butter workout is an interval workout which is six to eight times three minutes hard, two minutes moderate. It can be intense since the two minutes in-between the intervals aren’t an easy effort.

Where is your favorite place to run?

My favorite place to run is around Lake Estes in Estes Park near my parent’s home.

Why do you run?

I run because I met most of my friends through running; I run because it gives me a sense of accomplishment; I run because it relieves stress; I run because it gives me discipline; I run because it makes me feel good; I run because I am competitive; I run because I can.

What is your favorite race?

The Boulder Downtown race series in the summer. It is a three race series from June through August on Thursday evenings and the distances are short and fast, including the well-known Pearl Street Mile.

A sample of finishes for Tanya Poel

Poel rounds a corner at the Evergreen Town Race.

Race

Place

Time

Points

Spring Runoff 10M

1

1:05:32

100

Horsetooth Half Marathon

1

1:28:04

100

Evergreen Town Race 10K

1

36:08

100

All photos by Derek Griffiths / Colorado Runner

Boulder’s Peter Vail, 32, won the Open division in this year’s Colorado Runner Racing Series. Vail was followed by Anton Krupicka and Scott Lebo, both of Colorado Springs. There isn’t an Open division winner for women this year because no one earned enough points to qualify.

How do you train?

I train with the newly renamed Boulder Distance Project, coached by Steve Jones. It is a great group of about 10-12 runners who work full-time and try to keep up with Jonesy’s programs. Over the last four years, I have probably averaged well over 100 miles/week on 12-13 runs per week. This includes an interval session, hill workout, a long run and almost always a race on the weekend. However, I am trying something new right now - 85 miles/week on nine runs. My body just needs the extra recovery!

What is your favorite workout?

Any workout is great when the group is together, whether it be hill repeats on Gillespie chasing the legends (Deak, Plaatjes, etc.) or two-minute intervals on the grass at Kitt Field at CU. Long Intervals at Marshall Road just plain hurt - trying to keep up with much faster training partners!

Where is your favorite place to run?

I love recovery runs on Switzerland Trail, but on a nice day, running up to 10,000 feet+ on Sourdough Trail above Nederland is a treat. I’m so glad I meet the Burrells with the La Sportiva-GoLite Mountain Running Team or else I would have missed out on so many trails!

Do you have a prerace routine?

I drink a Coke, eat a bar, take two puffs of my asthma medication, then usually warm up easy for about 20 minutes. I may do a few sprints/strides before the Anthem is played and gun goes off!

What are your goals for 2007?

My main goal for 2007 is to qualify to represent Canada in the marathon at the World Championships in Osaka. I need to run at least sub-2:18 (my best is 2:21). But this really means my goal is to be race-ready with no injuries, so that I can utilize all the training accumulated over the past year!

What is your favorite Colorado race?

The Evergreen Town Race is my favorite, although Barr Trail Mountain Race is a close second. The 10K coming down Bear Creek Parkway is fast even at 7,500 feet of elevation. Most people come out of the race talking about personal bests, but I would venture they haven’t really raced at sea-level for comparison. In the past two years it’s come down to the last 400 meters. Both times I have lost to great runners.

A sample of finishes for Peter Vail Race

Place

Time

Points

Runnin’ of the Green

2

20:30

90

Evergreen Town Race 10K

1

30:41

100

Halloween Hustle 5K

1

15:51

100

Vail sprints to the finish of the Halloween Hustle 5K in Denver.

January/February 2007

coloradorunnermag.com

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>> TRAINING SMARTS <<

Mental Marathon

Getting through the brain blocks that hurt your races

by Stacey Farb

T

“The first 50 miles are all physical. The second 50 are all mental,” says ultra runner Stephanie Ehret who’s run and won her share of 50-plus mile races. Tackling the distance has never been a problem for her physically. “As a runner, the longer the race is, the better I get, and the stronger I feel,” she says. Mentally, she pushes through because her desire to compete and complete long distance runs is strong.

Her husband, Peter Bakwin, is the same way. “I love running,” he says. “I don’t really look at it as training. It’s just what I do, how I spend my free time.” Like most runners, getting out four or more times a week is just part of their lifestyle. Unlike most runners, Stephanie and Peter approach the sport as a way to enhance their lives mentally and spiritually, as well as physically.

“The physical and mental components are completely linked,” says Peter. “You really can’t separate them out in the experience.” Peter talks about his long runs as being filled with joy; “the surroundings seem exquisitely beautiful and touch my heart with such delicacy. Then there is elation and running seems effortless.

Energy enters my body from somewhere else and I am in the moment.”

“It’s the peacefulness when you’re out in nature,” Stephanie adds. “There is something about being in motion and feeling my own heart 18

coloradorunnermag.com

beating and the sweat running down my face. It makes me feel more alive, more human, which in turn makes me feel more connected to other people.” It also helps her erase judgments. The longer she runs, the more worn down she gets physically, which in turn allows her mind to accept new ideas. “That’s when judgments fall away. Blaming and criticism and self doubt and self images and all that crap that blocks us from connecting with people in the world disappears.”

It’s that kind of focus that helps these two ultra runners go the distance. Their mental approach to running helps them maintain their goals on and off the road. And while 50 or 100 mile races are not for everyone, every runner usually has a mental roadblock to overcome.

Getting through the brain blocks that can cripple an otherwise great run or race can be challenging, but not impossible, as long as you train for cognitive as well as physical endurance.

“Most people under-perform in races,” says sports psychologist and Olympic running coach Bobby McGee. In fact, he says, only nine percent of athletes perform up to their potential. Why? Because they haven’t completed the mental component of race training. Not only are they fearful of being too uncomfortable during the race, they’re fearful of falling short of their race goal and as a result, they psych themselves out of a good performance, says McGee.

“Only nine percent of people perform as well in races as they do in training.” The

January/February 2007

reason, he says, is they haven’t mentally prepared to live up to their expectations on race day. “There’s a weight of expectation. People become attached to a certain outcome in a race.

They run with a brick in their back pocket and end up putting too much stress on themselves.”

Distance runner, triathlete and head coach of Fast Forward Sports Scott Fliegelman has a motto: “When you’re pre-recorded for success, just press play.” In other words, when you’ve trained your body and your mind for a race, you’ve pre-recorded all the elements you will need to succeed on race day. “In my three months up to the race, I record the necessary music I need for race day and it lessens the anxiety because I don’t have to do anything magical or miraculous on the day.”

That “music” can include positive self-talk, a well-defined goal, visualization, and acceptance of pain. “Find comfort in discomfort,” says Fliegelman. “During a race, if we’re pushing ourselves, we’re going to feel a level of discomfort.” It might be in the legs, it might be in the lungs. Either way, when athletes accept the pain and even embrace it, Fliegelman says they will run to the best of their ability.

“The less experienced runners are with discomfort, the more likely they will find a moderately comfortable pace on race day and just hope that it’s the right pace. And, as often as not, they get to the finish line and say, ‘I could have gone faster.’”

McGee says the first thing he does

Victor Sailor / www.PhotoRun.net

Some people call them crazy. Some say they’re selfish. But distance runners and endurance athletes say they are just doing what comes naturally. Not only can their bodies handle the physical demands of their chosen sport, but they’ve trained their minds to accept it.

“Most people under-perform in races,” says sports psychologist and Olympic running coach Bobby McGee. In fact, he says, only nine percent of athletes perform up to their potential. Why? Because they haven’t completed the mental component of race training. with his athletes is address the negative voice. “I have them look at the internal dialogue pre-race and pre-training.” McGee has his runners take note of their thoughts during training to gauge their preparedness for a hard, speedy workout.

Then he has them reflect on their thoughts just before a race. “And if there’s a distinct disparity there, then we need to recognize that the way they’re thinking of races is disempowering and we need to replace those thoughts with something positive so it becomes second nature.” In other words, you gotta fake it ‘til you make it.

And believe it or not, it works.

Accepting discomfort and boredom during endurance runs are key elements Bakwin needs to finish a race. Pain and boredom, he says, “are usually accompanied by doubt. I doubt I can finish the run, much less perform well in the race. It seems a chore to put one foot in front of the other. When I get in my head and fuss about the miles and how I feel, then things can be very difficult.” Once he converts the negative self-talk into performance affirmations, the run and the race take on a new meaning and experience for him. Rather than allowing his mind to focus on the physical pain, Bakwin forces himself to see the environment around him.

Similarly, Fliegelman says he focuses

Mental Exercises

on the aid stations during an Ironman race. In fact, he doesn’t even consider the running portion of an Ironman to be a marathon. “If you get off your bike and think I have to run a marathon, you might as well quit. If you think of it as the same run as the New York or Chicago or Boston Marathon, you couldn’t do it because you’re in so much agony. So I don’t even use the word ‘marathon.’ Instead, I consider it to be 26 consecutive repeats from aid station to aid station.”

Another important component to achieving a race goal is having more than one goal. “Most of us are racing the clock,” Fliegelman says, “and I think it’s dangerous to make adjustments to our pacing on the fly.” Endurance sports deplete blood sugar, which affects the brain’s ability to reason and stay focused.

“As the race goes on, we get dumber and dumber so I think we need to have pre-scripted goals to rely on.” For example, select one goal to race in perfect conditions. Select another goal dependent on weather and other conditions one cannot control. Perhaps you were up all night with your daughter who was sick with the flu, or you woke up with a headache. Having multiple race goals to compensate for uncontrollable events allows runners to have a positive outcome on race day. That way, race day isn’t about all or nothing.

• Positive self talk; ditch the doubter • Remind yourself of your original goals • Redefine success and have several goals going into a race • Visualize success • Practice mental focus • Find comfort in discomfort • Accept what you cannot control

But the number one item needed to go the distance, no matter what that distance is, is desire: you have to want it and you have to agree to challenge yourself and accept the commitment, even on difficult days.

For Peter, the hardest part of any race “is dropping the entry into the mailbox. Once that’s done, I feel committed.”

“I’ve always felt like my secret weapon is my love of the sport,” Stephanie says. “I also remind myself that the process is more important than the outcome, that racing is something I choose to and love to do. I remember that some of my most difficult races have been the most transformative and that many races I have won were quickly forgotten.”

It’s like the old adage: those things that are hardest won are often what we cherish most.

BKB L

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E

D

Road Races ~ Multi-Sport Event Management and Timing Services

2007 Events Calendar and Information:

www.bkbltd.com Upcoming Events: January 28 Polar Bear 5K, Denver February 04 Super Bowl 5K, Denver (Denver Race Series Race 2 of 4) February 11 Valentine’s Day 5K, Denver (Denver Race Series Race 3 of 4) February 18 President’s Day 5K, Denver (Denver Race Series Race 4 of 4) February 25 Run The Register Stair Climb, Denver March 11 Runnin’ of the Green 7K, Denver March 17 St. Patty’s Day Run for the Green 5K, Highlands Ranch March 18 Orphans of Violence 5K, Denver Kipture Primary School Foundation and Steve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM

We provide all the support and inspiration you need - you raise funds for lifesaving cancer research.

Visit www.teamintraining.org/rm or call (303) 984-2110 Walk or Run, Half or Full Marathon • 100-Mile Cycle Rides • Triathlons January/February 2007

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19

3rd Annual

also 25K and 8M trail races

Saturday, April 14, 2007

www.Green

land50k.co

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>> TRAINING CAMP <<

Active at Altitude

A new Estes Park training facility tries to lure athletes and tourists

by Jessica Griffiths

E

stes Park has long been a popular mountain playground for runners and bikers. The area offers hundreds of miles of paths for breathtaking mountain trail runs, and it lures road bikers with popular paved routes, like Trail Ridge Road. The charming mountain town also hosts the Estes Park Marathon every year on Father’s Day weekend. During the winter, visitors come to the area to crosscountry ski and snowshoe. While there are numerous bed and breakfasts and hotels for athletes to frequent when they want to spend the night in the area, there is now a new guest house, called Active at Altitude, that hopes to compete by renting rooms to local athletes and sporty out-of-town vacationers.

Derek Griffiths / Colorado Runner

Terry and Jacqui Chiplin are the founders and owners of Active at Altitude. Their seven-bedroom home sits near 8,000 feet and offers generous mountain views. They have six rooms for rent that can hold up to 15 guests in all.

“Our main philosophy is to provide a base and environment for people to be active,” Terry said.

The Chiplins relocated to Estes Park from Bath, England just a year ago. It was there that the couple first got the idea to create a guest house near Boulder, Colorado. They were searching for an established facility that catered to athletes for an extended trip to the internation-

ally-known running mecca, but were surprised when they couldn’t find anything. The couple had wanted to move to Colorado since they had first visited the state in 1998. The idea for establishing a residential athletic training facility gave them the courage to fulfill that dream.

Terry and Jacqui are both dedicated runners and, in fact, went on a run for their first date. Jacqui hopes to complete her first half marathon next year and Terry has competed in races from the 5K to the marathon, and has also participated in several sprint triathlons. In England, he coached running groups to compete in the London Marathon and studied sports, nutrition and life coaching. Now he wants to use his knowledge of coaching, nutrition, and physiology to help runners here.

Terry believes his retreat is the perfect place for runners to get away. “If they don’t know the area, it gives them an opportunity to try something they haven’t experienced. If they do know the area, it gives them a chance to stay with us and explore the outdoors.”

The Active at Altitude guest house is tucked away on a mountainside, a 10 minute drive from downtown Estes Park and approximately 35 minutes from Boulder. Nightly rates are $75 to $100 a night. The home features three upstairs bedrooms and a more private finished basement with three bedrooms, a family room and kitchen.

Terry says he can prepare meals for guests or they can prepare their own. When I visited, he prepared a delicious fresh vegetable and tofu pasta with pesto, along with soy ice

A view of the Active at Altitude house.

Owner Terry Chiplin enjoys a daily run on a trail near his house. cream and strawberries for dessert. He did offer to ruin a little of the healthfulness, though, by offering beer as an after-dinner drink. Since my typical diet consists of Chipotle burritos and french fries, I could practically feel myself losing weight.

Terry offers coaching programs to his guests, as well as trail maps recommending nearby running routes. He also can bring massage therapists to the house for guests who want to indulge in a little TLC. Triathletes are encouraged to visit the aquatic center in Estes Park, which has a 25 meter indoor pool. He is considering adding a home gym, but currently just has a few weights in the garage.

So far, a group from the Bolder Boulder training club has stayed at the house and a group from Fleet Feet Sports in Boulder held a running retreat there. While the couple is marketing the house to runners in Great Britain who want to experience the performance-enhancing benefits of training at altitude, they also hope that more local athletes and groups come to enjoy the beauty of Estes Park.

For more information, log onto www. activeataltitude.com.

January/February 2007

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>> AVOIDING INJURY <<

Walking & Hip Bursitis

How to treat a common injury among walkers

by Dr. Ken Sheridan

Walking. It’s easy. Anyone can do it. It’s not really exercise. It’s for people who can’t really exercise.

Well, if you think it’s that easy, try “walking” to the top of one of our local peaks. Studies show that at speeds greater than four miles per hour (15 minutes per mile pace) walking is less efficient than running, making it more strenuous than running!

Consider then that the racewalking world record for a 50K is a sub seven minute pace, and the 20K record is sub 6:30 minute pace. Now, how easy is that?

In reality, walking is the best exercise for most people. It is convenient, requires very little specialized equipment, and most people are already familiar with the technique. It is also easy to alter the difficulty of your workout and, unlike many activities, can be performed year round.

It’s a whole body exercise that is completely functional and directly related to one’s quality of life. It is regularly used as a rehab tool, improving balance, strength, coordination and endurance.

Technically, the difference between running and walking is that in the walking gait, there is a time when both feet are on the ground at the same time. With running, there is a portion of the gait cycle when neither foot is on the ground.

As far as injuries go, the pounding of running can predispose us to overuse injuries like plantar fascitis and shin splints. This is a result of landing with three to five times our body weight when the heel strikes the ground. The stress of pounding is replaced by the stress of increased ranges of motion required throughout the lower body when speed walking

(or as I like to say, “extreme walking”). This increased range of motion is particularly prevalent in the ankle and hip joint areas.

We have treated many racewalkers for shin splints and hip bursitis for the same reasons they occur in runners, primarily training errors.

Pain usually presents after too great an increase in speed, increases in distance, or changes in training surfaces (softer to harder). This occurs more frequently in beginning racewalkers who think, “I’m just walking,”

A new treatment for knee and foot pain

A

thletes suffering through chronic heel and tendon injuries have a new treatment option. Typically, tendon injuries, including plantar fasciitis and Achilles tendonosis, are treated with rest, bracing, physical therapy, medicines or injections. In some cases, however, where tendons don’t properly heal, patients are left considering invasive surgery that can involve more than ten weeks in recovery time. That is, until recently.

A new, minimally invasive technique called Topaz is now being used by some of the nation’s foremost orthopedic surgeons, including local ultrarunner and Denver-based foot specialist Dr. William Farrett (pictured left). He says, “patients benefiting most from Topaz are those who have failed non surgical treatment for chronic conditions of the tendons and ligaments. The technique promotes healing by creating improved blood flow to otherwise diseased or deteriorated tissue.”

As an endurance athlete, Farrett says he understands that patients want to heal as quickly as possible. “Athletes often choose this surgical modality due to the rapid healing prospect. Runners may be able to cross train during recovery after Topaz, thereby reducing the likelihood of deconditioning and atrophy that is often associated with more invasive surgical treatments.”

During treatment, the doctor places the patient under mild sedation and after a small one inch incision is made, the damaged tendon is treated with TOPAZ technology, which delivers a precisely controlled amount of radiofrequency energy that stimulates a healing response in the tissue.

From start to finish, the whole process takes less than 20 minutes.

For example, a patient suffering from a problem such as plantar fasciitis, which causes a painful stiffening of the arch of the foot, the traditional surgical treatment is to cut a large incision at the bottom of the foot which can flatten the arch and decrease foot stability, requiring a lengthy and somewhat painful recovery. With the new treatment, only a small incision is required, and since the Topaz treatment itself preserves the anatomical structure of the patient’s foot while inducing a healing response, recovery times can be significantly shorter. Dr. Farrett says athletes can often resume running after six weeks.

The Topaz procedure is covered by some insurance companies. The cost will vary from $2,000 to $4,000.

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January/February 2007

IIa

IIb

therefore belittling the effort and physical stress placed on the body.

Hip bursitis most commonly occurs at the outside of the hip and outer thigh, in the area of the greater trochanter (see figure I). You can feel this area as a bone on the outside of the thigh, approximately one hand length below the belt line. When present, Greater Trochanteric Bursitis feels like a sharp, burning pain on the outer hip/thigh with walking and lying on that side.

This bursitis tends to occur more often in women runners (due to wider pelvic girdles for child birth) and racewalkers due to their accentuated lateral hip sway from which they derive power for their push off.

A bursa is a small fluid filled sack positioned under an area where two layers of tissue slide past one another, in this case a connective tissue sheath (IT band) and a bony outcropping (greater trochanter).

Bursitis is simply an inflammation of this bursa.

Treatment includes reducing inflammation with ice (20 minutes on/40 off, repeat), and reducing friction in the contact area with stretching of the soft tissues. The â&#x20AC;&#x153;crossed kneeâ&#x20AC;? stretch (figures 2a & 2b) will help reduce the pressure between the soft tissues and the bone.

Try to do one repetition, 4-6 times per day, with 30-60 second hold times.

Dr. Ken Sheridan is a certified chiropractic sports physician who specializes in the treatment and rehabilitation of sports injuries at Active Care Chiropractic and Rehab in Golden. He can be reached at 303279-0320.

January/February 2007

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>> NUTRITION ADVANTAGE <<

Tips for runners and triathletes

D

by Nancy Clark

Training Tactics

The biggest change in your schedule during the week before your marathon should be in your training, not in your food. Don’t be tempted to do any last-minute long runs! You need to taper your training so that your muscles have adequate time to become fully fueled (and healed). Allow at least two easy or rest days preevent.

You need not eat hundreds more calories the week pre-marathon. You simply need to exercise less. This way, the 600 to 1,000 calories you generally expend during training can be used to fuel your muscles. All during this week, you should maintain your tried-and-true high-carbohydrate training diet. Drastic changes can easily lead to upset stomachs, diarrhea, or constipation. For example, carbo-loading on an unusually high amount of fruits and juices might cause diarrhea. Too many white flour, low fiber bagels, breads, and pasta might clog your system. As Marathon King Bill Rodgers once said, “More marathons are won or lost in the porta-toilets than they are at the marathon...”

Fuel wisely, not like a chow hound.

Be sure that you carbo-load, not fat-load. Some runners eat gobs of butter on a 24

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dinner roll, big dollops of sour cream on a potato, and enough dressing to drown a salad. These fatty foods fill both the stomach and fat cells but leave muscles poorly fueled. The better bet is to trade the fats for extra carbohydrates. That is: instead of devouring one roll with butter for 200 calories, have two plain rolls for 200 calories.

Enjoy pasta with tomato sauce rather than oil or cheese toppings. Choose low-fat frozen yogurt, not gourmet ice cream.

Meal Timing

NYC Marathon Queen Grete Waitz once said she never ate a very big meal the night before a marathon, as it usually would give her trouble the next day. She preferred to eat a bigger lunch. You, too, might find that pattern works well for your intestinal tract. That is, instead of relying upon a huge pasta dinner the night before your event, you might want to enjoy a substantial carb-fest at breakfast or lunch. This earlier meal allows plenty of time for the food to move through your system. You can also carbo-load two days before if you will be too nervous to eat much the day before the event. The glycogen stays in your muscles until you exercise. Then graze on crackers, chicken noodle soup, and other easily tolerated foods the day before the marathon.

You’ll be better off eating a little bit too much than too little the day before, but don’t overstuff yourself. Learning the right balance takes practice. Hence, each long training run leading up to the endurance event offers the opportunity to learn which food—and how much of it—to eat. I repeat: During training, be sure to practice your pre-marathon carbo-loading meal so you’ll have no surprises on race day!

Weight Gain

Runners who have properly carboloaded should gain about one to three pounds— but don’t panic! This weight gain is good; it reflects water weight and indicates you have done a good job of fueling your muscles. For every ounce of carb stored in your body, you store almost three ounces water.

Fluids

Be sure to drink extra water, juices, and even soda pop, if desired. Abstain from too much wine, beer, and alcoholic beverages; they are not only poor sources of carbs, but can also hinder your ability to perform at your best.

Drink enough alcohol-free beverages to produce a significant volume of urine every two to four

January/February 2007

hours. The urine should be pale yellow, like lemonade. Don’t bother to over hydrate; your body is like a sponge and can absorb just so much fluid.

Protein

Many marathoners eat only carbs and totally avoid protein-rich foods the days before their event. Bad idea. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat protein—such as poached eggs, yogurt, turkey, or chicken—as the accompaniment to most meals (not the main focus), or plant proteins such as beans and lentils (as tolerated).

Event Day

Loading up on carbs is just part of the fueling plan! What you eat on marathon day is critically important and helps to spare your limited muscle glycogen stores. By fueling yourself wisely both before and during the event, you can enjoy miles of smiles.

Tools To Help You Carbo-load

When carbo-loading, you want to consume about 3 to 5 grams carbohydrates per pound of body weight. This comes to a diet with about 60% of calories from carbohydrates.

Divide your target grams of carbohydrates into three parts of the day (breakfast+snack; lunch+snack; dinner+ snack), and choose foods that help you hit your target. You can find carbohydrate information on food labels and at www. fitday.com.

Here are sample 50 gram carbohydrate choices for the foundation of a meal or snack: Wheaties, 2 cups Nature Valley Granola Bar, 2 packets (4 bars) Thomas’ Bagel, 1 (3.5 oz) Bananas, 2 medium Orange juice, 16 ounces Apples, 2 medium Raisins, 1/2 cup Pepperidge Farm multi-grain bread, 2.5 slices Baked potato, 1 large (6.5 ounces) Pasta, 1 cup cooked Rice, 1 cup cooked Fig Newtons, 5 Flavored Yogurt + 3 graham cracker squares

Nancy Clark, MS, RD, CSSD is board certified as a specialist in sports dietetics. See www.nancyclarkrd.com and www.sportsnutritionworkshop.com for more details.

Jessica Griffiths / Colorado Runner

Does carbo-loading mean stuffing myself with pasta? Should I avoid protein the day before the marathon? Will carbo-loading make me fat…?

If you are a marathoner who is fearful of “hitting the wall,” listen up: proper fueling before your marathon, triathlon or other competitive endurance event can make the difference between agony and ecstasy! If you plan to compete for longer than 90 minutes, you want to maximize the amount of glycogen stored in your muscles because poorly fueled muscles are associated with needless fatigue. The more glycogen, the more endurance (potentially).

While the typical runner has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded runner can have about 200 mmol. This is enough to improve endurance by about 2 to 3%, to say nothing of making the race more enjoyable.

While carbo-loading sounds simple (just stuff yourself with pasta, right?), the truth is many marathoners make food mistakes that hurt their performance. The last thing you want after having trained for months is to ruin your performance with poor nutrition, so carbo-load correctly!

Fueling Tactics

Carboloading

2007 Colorado Runner Racing Series Sponsored by 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 the Boulder Running Company.

Criteria used in determining Racing Series races (in this order): 1. Location 2. Race organization 3. Race distance 4. Date of the race 5. Quality of the field 6. Size of the race

NEW FOR 2007: An award will be given to the runner who runs in the most races!

Racing Series Scoring

2007 Racing Series Schedule Date

Distance

Location

January 13

Oatmeal Festival

5K

Lafayette

March 11

Runnin’ of the Green

7K

Denver

March 17

Sharin’ O’ The Green

5K

Ft. Collins

April 1

Platte River Half Marathon

Half Marathon

Denver

April 14

Greenland Trail Races

8M

Greenland

May 6

Colorado Marathon

Marathon

Ft. Collins

May 12

Alex Hoag Run For Sunshine

5K

Colorado Springs

May 20

Colorado Colfax Half Marathon

Half Marathon

Denver

June 10

Garden of the Gods 10M

10M

Colorado Springs

June 16

Steamworks Half Marathon

Half Marathon

Durango

June 28

Spring Creek Memorial Trail Run

9M

Steamboat Springs

July 4

Palmer Lake Run For Independence

4M

Palmer Lake

August

Georgetown to Idaho Springs

Half Marathon

Georgetown

September 15

Run For The Resource Center

5K

Conifer

September 16

Farmer’s 5000

5K

Wheat Ridge

September 30

Boulder Backroads

Half Marathon

Boulder

November 11

TTTS Run For Hope 5K

5K

Denver

In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners aged 39 and under. The masters divsion is for runners 40-49. The grand masters division is for runners aged 50-59. The seniors divsions is for runners 60 and over. Runners may participate in as many races as they choose. 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.

Scoring System UPCOMING SERIES RACES:

Name

Place All Divisions

1

2

3

4

5

6

7

8

9

10

100

90

80

70

60

50

40

30

20

10

January 13, 2007

March 11, 2007

March 17, 2007

Lafayette, CO

Denver, CO

Ft. Collins, CO January/February 2007

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New Mexico USATF unveils new logo and new look

With a unified look capturing the aspirations of the sport and the inspiration of its athletes, USA Track & Field unveiled a new logo and branding campaign for the organization. The new look was introduced at the Opening General Session of the 2006 USATF Annual Meeting in Indianapolis.

The logo features red wings surrounding a blue star, located over a graphic of “USA Track & Field.” The mark is the centerpiece of a new image for USATF that includes lettering with a clean, modern look, and a deepened color palette. The look will anchor a branding campaign that will be implemented over the next 18 months and will take the organization into the next Olympiad and beyond.

The new logo will be applied to all USATF merchandise, website presences, publications and official correspondence and other materials. Individual logos for each of USATF’s 57 Associations, based on the new mark, have also been in development.

“The new brand I.D. system effectively uni-

fies USA Track & Field, conveying that we are a premium brand,” USATF CEO Craig Masback said. “Using the classic track and field imagery of the winged foot, the logo will apply to all areas of the organization, from grass roots to our elite athletes. Members and fans of the sport will be able to see that mark on our athletes and be able to feel like they’re part of it.”

New products featuring the logo, including Nike Dri-fit apparel, were unveiled at the USATF Annual Meeting in late November and early December.

Additional items will be available at the USATF online store. Items are expected to be available via retail outlets in the third and fourth quarters of 2007.

“This new look will speak more clearly to consumers and allow the brand to go to market,” USATF Marketing Director Ivan Cropper said. “It also provides an even stronger platform for our corporate partners as we look to expand and strengthen our marketing efforts in the future.”

Patrick Collier is fated to bring fame to his adopted state Submitted by Marjorie Holmes, Race Walk Chair

Collier nears the finish of the 2006 USA 20K Team Trials in Hauppage, NY.

When you watch Patrick walk, his form is so good that he looks like one of those little stick figures in all the race walk instructional books, except that the stick figures don’t look blurred as his means of locomotion does.

His posture is great. He’s the kind of walker the judges point to as doing it the right way, except, of course, that if he’s that smooth and that fast, he must be lifting. The rule that race walk judges must adhere to is that the “lifting” has to be visible to the human eye before it can be counted as a disqualifier. So Patrick is seldom disqualified.

Patrick Collier started race walking as a result of a good track and field organization and team coach who recognized his potential.

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He competed for the first time in the New England Championships late in 2002. He said the team coach for Athletics East, Dave Sullivan, asked him if he would be interested in volunteering for the 3000 meter race walk. Patrick said he thought, “Why not?” The weather was cloudy and raining. He said he finished third or fourth with a time of about 17 minutes. He was encouraged when everybody thought he had a good time and good technique. Dave told him it seemed he was a natural at it.

Dave Sullivan’s recognition and his encouragement to continue the sport is what is needed for the program to thrive. That advice led Patrick into a firmly established Olympic sport at which he could and does excel. He said, “I have been at it for almost four years, and I hope to kick butt until I qualify for the 2008 Olympics.” We are all rooting for him.

Patrick started competing seriously in 2003. He ran a mile race at Dartmouth in January of 2003. His resume shows four major competitions in 2004, including the USA 15k Race Walk National Championships on June 13 in Lincoln Park, RI. He placed 11th with a time of 1:22:40. (First place in that race had a time of 1:04:40.)

In 2005 Patrick was again in four major competitions, the last of which was the USA 15K National Championships on August 7 in Watertown, MA. In that race he got second place with a time of 1:11:47. Patrick took sixth place at the 2006 USA 20k Team Trials in April at Hauppauge, NY. His time was 1:34:29.

It looks as if Patrick is getting faster

www.usatfnm.org January/February 2007

and faster as he continues his career in New Mexico under the tutelage of Judy Clymer. She is a long-time race-walk official, walker and trainer on the race walking scene in Albuquerque. The New Mexico Association nominated her as “Outstanding Contributor to Race Walking for 2005.”

There is one other thing which should be mentioned about Patrick Collier. He is giving back. Last July, Patrick was the event manager for the New Mexico Senior Olympics. That involved presiding over the conduct of the races, coordinating the activity with other track and field officials, getting volunteers and keeping and reporting results of the races. It is rather unusual to find an athlete who works both sides: that of the athlete, and that of the officials who make the races possible. He is to be commended.

This page: Patrick Collier Opposite Page: Left - Victor Sailor / www.PhotoRun.net Right: Alex Burr

Rising star in NM race walking

New Mexico Albuquerque Scholars 5th Rio Grande Marathon Held in Las Cruces Rio Grande Marathon Las Cruces, New Mexico at Foot Locker Champs October 29, 2006

by Don Shepan

Matt Tebo of Eldorado High School finishes fifth in 15:28.

The Rio Grande Marathon had a very successful fifth presentation. Fourteen U.S. states plus Mexico were represented this year.

Close to 350 participants lined up for the start.

The full slate of events included the Marathon Run & Walk, Marathon Relay, Half Marathon Run & Walk, and a 5K Run & Walk. The relay followed the popular Ekiden format that was adopted by USATF at the annual meeting held in Albuquerque, NM in 2002.

Key ingredients in all five annual presentations included favorable temperatures about two weeks before the first frost, flat courses at a modest elevation (4,000 feet), and scenic and historic secondary roads and trail through pecan groves which still had their foliage. The low humidity is a sleeper in that it can cause problems for those not familiar with dehydration that easily occurs. The course is USATF certified and sanctioned. The marathon is a Boston Qualifier and a NM Association Gran Prix and Championship event.

Beneficiaries include the Leukemia/ Lymphoma Society, the Boys and Girls Club of Las Cruces, and the Dona Ana County Sheriffs Office Mounted Patrol.

Last, but not least, are the participants who return home and write complimentary letters to us and submit comments and photographs to their local runner periodicals and newsletters.

One full-page spread occurred last year in Inside Texas Running. Paul Cooley of Houston, TX, was one happy marathoner.

Patti Minton, 49, Gainesville, GA, 3:47:07. Grand Masters (50+): 1. Jane Wickman, 53, Kellogg, IA, 3:53:20. Seniors (60+): 1. Nancy Thweatt, 64, Escondido, CA, 5:36:04. Half Marathon Male (Overall): 1. Eddie Lopez , 21, Las Cruces, NM,1:15:22; 2. Jason Atkinson, 25, Alamogordo, NM,1:16:25; 3. Corey White, 25, Las Cruces, NM,1:16:53; 4.

Arturo Valerio, 32, El Paso, TX, 1:20:45; 5. Lawrence Smith, 35, El Paso, TX, 1:27:19.

Masters (40+): 1. Michael Waldo, 53, Las Cruces, NM, 1:28:08. Grand Masters (50+): 1. Delbert Utz, 50, Silver City, NM,1:30:34.Seniors (60+):1.

Alfredo Dominquez, 60, Juarez, MX,1:46:06. Female (Overall): 1. Liz Jaramillo, 27, Las Cruces, NM, 1:37:01; 2. Roberta Varela-Hein, 42, Universal City, TX, 1:38:35; 3. Erica Baldon, 29, El Paso, TX, 1:41:32; 4.

Kristin Rios, 36, El Paso, TX, 1:43:07; 5. Kristina Rynes, 26, Mesa, AZ, 1:44:28. Masters (40+): 11. Roberta VarelaHein, 42, Universal City, TX, 1:38:35. Grand Masters (50+): 1. Anita Pussman, 53, El Paso, TX, 2:18:09.Seniors (60+): 1.

Carole Cook, 62, El Paso, TX, 2:25:11. 5K Male (Overall): 1. Charles Cosnowski, 33, Susan Burr wins the Alamogordo, NM, 19:28; 2. Bill Wright, 52, West Layfayette, race in 3:19:45.

IN, 20:28; 3. Kelly Farris, 41, El Paso,TX, 20:45; 4. Ryan Reynolds, 16, Las Cruces, NM, 20:52; 5. Elliott Farris, 13, El Paso, TX, 20:54. Masters (40+): 1. Bill Wright, 52, West Layfayette, IN, 20:28. Grand Masters (50+): 1. Bill Wright, 52, West Layfayette, IN, 20:28. Seniors (60+): 1.

Ron Wickman, 62, Kellogg, IA, 28:14. Female (Overall): 1. Anne Marie Armistead,15, Las Cruces, NM, 22:26; 2. Lizbeth Mata, 16, Las Cruces, NM, 23:55; 3. Chrystal Saenz, 23, Albuquerque, NM, 25:49; 4. Natalie Alonso, 17, El Paso, TX, 26:06; 5. Marina Paggen, 24, El Paso, TX, 27:14. Masters (40+): 1. Pauline Atkinson, 42, Alamogordo, NM, 30:24. Grand Masters (50+): 1.

Veronica Perez, 53, Las Cruces, NM, 31:54.

Timing by: Rio Grande Marathon - Weather: Sunny, 50 degrees - Elevation: Start/Finish = 4,000’

Ben Johnson of Albuquerque Academy finishes sixth in 15:31.

Marathon Male (Overall): 1. Fernando Reza, 37, El Paso, TX, 3:12:21; 2. Louie Telles, 46, La Luz, NM, 3:14:38; 3. Mark O’Shaughnessy, 46, Fort Wayne, IN, 3:22:13; 4. Ton Pavetic, 50, Alameda, CA, 3:29:32; 5. Randy Alfredo, 37, El Paso, TX, 3:32:52.

Masters (40+): 1. Louie Telles, 46, La Luz, NM, 3:14:38. Grand Masters (50+): 1. Ton Pavetic, 50, Alameda, CA, 3:29:32. Seniors (60+): 1. Kenneth Paap, 60, Half Moon Bay, CA, 3:47:48. Female (Overall): 1. Susan Burr , 37, Honolulu, HI, 3:19:47; 2. Carilyn Johnson, 39, El Paso, TX, 3:40:38; 3. Kerry MacDonald, 31, El Paso, TX, 3:46:54; 4. Patti Minton, 49, Gainesville, GA, 3:47:07; 5. Molly Clark, 34, Albuquerque, NM, 3:51:47. Masters (40+): 1.

The Burr family celebrates with their Native American Kachinas awards.

USATF New Mexico thanks the following local sponsors for their support:

New Mexico’s #1 Running Company

505-299-8922

www.fleetfeetalbuquerque.com

505-820-2523

www.RunSantaFe.com

505-884-5300

www.heartnsolesports.com

www.usatfnm.org January/February 2007

505-856-9377

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55

Fast Forward Express Nippert places fifth overall

Four U.S. women finish under 8:10 at IAU 100K World Cup

by Nancy Hobbs

At the IAU 100km World Cup in Misari, Korea on October 9, Team USA’s Howard Nippert finished fifth overall and the top four U.S. women set personal bests with each going under 8:10.

Leading the women’s team to a fourth place finish was Anne Lundblad, 40, Asheville, NC, who posted a sixth place finish in 7:47:15.

“It was not my top place finish, but my PR by seven minutes. Conditions were a lot better than I expected. I thought we would have more sun.

The cloud cover was great.” Lundblad said she would retire from the 100km after the race. She retires with a new U.S. age group record for 4044.

Newcomer to the team Kami Semick, 40, Bend, OR, running her first road 100km, finished in eleventh position with a 7:56:38. “It was the most painful experience of my life,” Semick said initially then added, “Childbirth was maybe tougher, but it was shorter.”

Rounding out the team scoring was Nikki Kimball, 35, Bozeman, MT, in 14th place timed in 8:06:02. The top three runners score for the team with their finish times combined for team placement.

New to the team, Julie Udchachon, 36, Eagle River, Alaska, ran a gutsy 8:08:32 to finish 16th. Connie Gardner, 42, Medina, Ohio was 23rd in 8:27:20 and Tania Pacev, 47, Littleton, CO, finished in 24th with a time of 8:44:57.

Three of the U.S. women, Udchachon, Kimball, and Gardner, ran the first few laps together and unwittingly picked up a hanger on from the citizen’s open race who ran alongside the women for more than 20 kilometers. This can happen when the citizen’s race is run concurrently with the open race and is not considered pacing by the IAU rules. A frustrated Gardner yelled to USA staff to, “get rid of this guy, he won’t leave us alone.” At one point the

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MN, started out ahead of Nippert and kept the pace for a few laps, but his inexperience probably affected him as he crossed the line in third place for the American men in 7:43:33 for 31st place. Bob Sweeney, 39, Rye Brook, NY, finished just ahead of Russell in 7:34:45. The final American finisher for the men was Phil Kochik, 27, Seattle, WA, in 39th place timed in 8:00:24.

Final results for men 1 FRA – Yannick Djouadi 6:38:27 2 RUS – Oleg Kharitonov 6:42:01 3 RUS – Denis Zhalybin 6:42:02 4 FRA – Christophe Bachelier 6:48:27 5 USA – Howard Nippert 6:52:46 30 USA – Robert Sweeney 7:34:29 31 USA – Patrick Russell 7:43:19 39 USA – Phillip Kochik 8:00:07 Final results for women 1 GBR – Elizabeth Hawker 7:28:56 2 ITA – Monica Carlin 7:29:01 3 JPN – Niroko Sho 7:31:48 4 ITA – Paola Sanna 7:41:56 5 FRA – Laurence Fricotteaux 7:45:03 6 USA – Anne Riddle-Lundblad 7:47:18 11 USA – Kami Semick 7:56:19 14 USA – Nikki Kimball 8:05:42 16 USA – Julie Udchachon 8:08:12 23 USA – Connie Gardner 8:27:00 24 USA – Tania Pacev 8:44:37

Robinson wins Junior Olympic Championships

Kelley Robinson of Nederland dominated the girl’s division of the USATF National Junior Olympic Cross Country Championships in Spokane, Washington in December. Competing in the youth girls division, the 12-year-old with the Ric Rojas club cruised to a 42-second victory with a time of 14 minutes 13.24 seconds over 4 km. More than 2,300 athletes age 8 to 18 from all 57 USATF Associations competed for boys’ and girls’ titles in 10 age divisions on a day that saw sporadic sleet, rain and sun.

Coloradans compete in national masters race

Runners from Colorado represented themselves well in the 2006 USATF Masters National 5K Cross Country Championships held Sunday, October 15th at Saratoga Spa State Park in Saratoga, NY. In the 50-54 age group, Robert Hintermeister of Avon, CO, finished 11th in 17:30. Larry Ingram of Grand Junction, CO finished 2nd in the 60-64 age group in 18:55. Approximately 211 men and 66 women between the ages of 40 and 90 completed the hilly 5K cross country race in cool autumn temperatures around 45°F.

Eastler wins race walk

Two-time U.S. 20 km Race Walk champion Kevin Eastler of Aurora and three-time U.S. 10 km Race Walk champion Teresa Vaill of Florida were the overall men’s and women’s champions in October at the 2006 USA One Hour Race Walk Championships in Waltham, Mass.

Thirty-five athletes were on hand, vying for national titles in the One Hour open, junior and agegroup Masters Race Walk Championships.

The American record holder in the 30 km race walk, Eastler covered 13,584 meters in one hour for the win over three-time Olympian Curt Clausen who took second with 12,850m.

www.usatf.org January/February 2007

This Page: Nancy Hobbs Opposite Page: Top - Victor Sailor / www.PhotoRun.net Bottom: Derek Griffiths/ Colorado Runner

Kimball and Semick celebrate after the race.

itinerant runner waited while one of the women left the path to find a toilet. “He just wouldn’t get out of our way,” said the women. When the women entered an aid station, the runner impeded the women from getting their fluids and one of the staff members had to run interference.

This allowed the women to accelerate and outpace their nemesis.

In the men’s race, Howard Nippert, 41, Fork Union, VA, ran to his best-place finish ever in fifth position. “It’s all about place,” said Nippert, “I wanted to run 6:38. If I’d done that today I’d have finished about second. It was a tougher course than it looks (on paper). We had to run 2.5 kilometers into the wind on each loop and there were cobbles which were a bit tough.”

Nippert’s time was 6:53. Team staff kept close tabs on the race for Nippert and watched as he picked off his competitors one by one. In 20th position after the first few loops, at 96km he was in 6th place. “I was told that I was in sixth place about one minute thirty back from fifth. I never passed anyone so I thought I was finishing in sixth. When I got closer to the finish I heard my name called by the announcer in fifth place. I had run the last 4km thinking the whole time how happy I would be with sixth and then to cross the finish line in fifth...well, that is just awesome!”

Patrick Russell, 30, Minneapolis,

Fast Forward Express Boulder hosts National Cross Country Championships

America’s best cross country runners are training for the 2007 USA Cross Country Championships and World Cross Country Team Trials, which will be held at the Flatirons Golf Course in Boulder on Saturday, February 10. In addition to a $40,000 prize purse, athletes will be vying for a coveted spot on the USA team which will compete at the 2007 IAAF World Cross Country Championships in Kenya.

Six races will be contested on the spectator-friendly, two kilometer loop course: Masters Women’s 8 Kilometers, Masters Men’s 8 Kilometers, Junior Women’s 6 Kilometers, Junior Men’s 8 Kilometers, Open Women’s 8 Kilometers, and Open Men’s 12 Kilometers.

Spectator admission and parking is free.

Runners can compete in a tune-up race, The Best Cross Country Race on the Planet, on Saturday, Jan. 27 at Harlow Platts Park in Boulder. Also, two free clinics will be held before the Championships. The “Wild Oats Eat to Win Clinic” will describe how the food you eat can make you faster and stronger. It will be held at Wild Oats at 1651 Broadway in Boulder on Feb. 7th. The second clinic, “18 Months to Beijing: How heat, humidity and extreme pollution won’t keep USA athletes off the podium,” is scheduled for Feb. 9 at the Millennium Harvest House at 1345 28th Street in Boulder. Both clinics are open to the public.

USATF announces award winners

At the 28th Annual USA Track & Field Convention, a plethora of honors and awards were distributed. The Jesse Owens Award was presented to Sanya Richards and Jeremy Wariner, both sprinters. Cliff Bosley, the race director for the Bolder Boulder 10K was presented with a President’s Award. Below are some of the other winners, including several local athletes.

Local teams among best in nation

The USATF National Club Cross Country Championships featured elite clubs from across the United States vying for top honors and bragging rights as the nation’s best cross country teams. Over 60 clubs and 1,200 competitors took part in the event in San Francisco, Calif. on December 9, 2006. Intermittent rain and temperatures in the mid-fifties - ideal cross country conditions - met the record field at Golden Gate Park for the eighth annual event, which featured Open and Masters races at 10 kilometers for men and 6 kilometers for women.

HALL OF FAME Lynn Jennings, distance; Dan O’Brien, decathlon; Kevin Young, hurdles; Rex Cawley, hurdles; Ben Eastman, middle distance; Matt McGrath, hammer throw; Bill Nieder, shot put; Ollan Cassell, sprints / administrator

Men’s Teams: 1) ZAP Fitness - 52, $2500 2) Team XO - 83, $1500 3) ASICS Aggie Running Club - 136, $1000 4) Run Flagstaff - 160, $800 5) Team Good River - 162, $700 6) Wisconsin Runner Team - 201, $600 7) Boulder Running Co / adidas - 228, $550

MOUNTAIN / ULTRA/ TRAIL Mountain Runner-of-the-Year OPEN: Nicole Hunt, Deer Lodge, MT Simon Gutierrez, Alamosa, CO (pictured right) MASTERS: Lisa Goldsmith, Nederland, CO Simon Gutierrez, Alamosa, CO MUT Council Contributor-of-the-Year: La Sportiva / GoLite

Women’s Teams: 1) Boston Athletic Association - 140, $2500 2) Wisconsin Runner Team - 147, $1500 3) See Jane Run - 158, $1000 4) adidas Raleigh Track Club - 169, $800 5) Boulder Running Co / adidas - 200, $700 6) RunAblaze - A, 204, $600 7) Transports adidas - A, 221, $550

MASTERS LDR Outstanding Athletes of 2006 40-44 Colleen De Reuck, Boulder, CO 90-94 Marion Downs, Denver, CO

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Witches, Goblins Run Halloween Hustle

Halloween Hustle 5K Washington Park, Denver, CO October 29, 2006

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The Halloween Hustle can be a great place to get holiday costume ideas. This year there were several costumed runners dressed as characters from old Saturday Night Live skits – Wayne and Garth from Wayne’s World and a male cheerleader dressed like Will Ferrell’s former spirited character. Other runners in unusual running getups included a cute bumble bee, Dorothy from the Wizard of Oz, and a scary skeleton. My favorite guise was the runner who had the good sense to dress up like an Ohio State Buckeye, but of course, I’m a biased OSU fan. The first runner to cross the finish line in full costume was Tom Edwards of Evergreen who ran as a bloody pizza delivery man. Despite running the entire race holding a pizza box, Edwards crossed the finish line in 19:59. (If the box had actually contained pizza, it might be a different story.)

Both of the race winners came to the event from Boulder. Peter Vail, 32, easily beat the men’s field in 15:51. Averaging five minutes, six seconds per mile, Vail said he ran the race to cinch his win in the Colorado Runner Racing Series. His time was exceptional, considering he had just competed in the Chicago Marathon the previous weekend.

“The race was a little tough and it was windy, but it was a lot of fun,” Vail commented

after the run.

Steve Roch, 42, was the first masters runner. Placing second overall, Roch crossed the finish line in 17:24.

Female winner Jennifer Valentine set a personal best at the event in 20:34. “The course was really good. This is the first time I’ve run a race at Washington Park because I just recently moved to Boulder from North Carolina.”

She competed in the event as part of her training for the Tucson Half Marathon.

Peggy Muhn, 54, was the first master in the women’s run. She finished the race in 21:14.

Children took part in the quarter-mile Monster Dash. The race benefited the Kipture Primary School in Kenya.

170 Finishers - Timing by: BKB Ltd. - Weather: Sunny, 50 degrees - Elevation: Start/Finish = 5,350’ Male (Overall): 1. Peter Vail, 32, Boulder, CO, 15:51; 2. Steve Roch, 42, 17:24; 3. Yusuke Yamada, 21, 18:06; 4. Alex Byrne, 15, 18:35; 5. Robert Hintermeister, 51, Avon, CO, 18:36; 6.

Matt Tartar, 36, 18:36; 7. Tommy Leforce, 16, 18:38; 8. Dave O’Sadnick, 51, Evergreen, CO, 18:46; 9. Todd Burgess, 37, 19:43; 10. Tom Edwards, 50, Evergreen, CO, 19:59. Masters (40+): 1. Steve Roch, 42, 17:24. Grand Masters (50+): 1.

Robert Hintermeister, 51, Avon, CO, 18:36. Seniors (60+): 1. Jim Romero, 66, Denver, CO, 23:02. Female (Overall): 1. Jennifer Valentine, 24, Boulder, CO, 20:34; 2. Peggy Muhn, 54, Wheat Ridge, CO, 21:13; 3. Sherry Zerr, 27, 22:44; 4. Polly Zimmerman, 51, Golden, CO, 23:04; 5. Jenny Weber, 49, 23:12; 6. Clair Tralles, 15, 23:19; 7. Kendra Lauretti, 37, 23:49; 8. Alison Van Sax, 40, 24:58; 9. Sara Muhn, 23, 25:44; 10. Coreene Hanson, 45, 26:00. Masters (40+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 21:13. Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 21:13. Seniors (60+): 1. Marty Lund, 62, 28:52.

Amie Meditz buzzed her way to the finish dressed like a bumble bee.

Rain and Clouds at Annual TTTS 5K

C Runners with the group “Girls on the Run” sprint to the finish line.

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Clouds blanketed the skies and a cold rain chilled the hundreds of runners and walkers who lined up at the start of the third annual Twin to Twin Transfusion Syndrome Race for Hope.

The inclement weather didn’t keep participants at home, though, with VIP guests former Denver Bronco Bill Harris, Mr. America 1986 Tom Terwilliger, and reigning Mrs. Colorado Marney Duckworth in attendance.

Despite slick course conditions, Payton Batliner, 22, won the 5K by more than a minute. Batliner blazed through the course in a quick 15:09, which is an average of four minutes, 53 seconds per mile.

In the women’s race, Christine Bolf of Superior, 22, was the female winner and the sixth overall finisher in 17:10.

Many young girls ran the race as the finish of their “Girls on the Run” program. The program is a nonprofit organization that encourages preteen girls to develop self-respect and healthy lifestyles through running. Volunteers train the girls for 12 weeks to be able to run a 5K.

In addition to the race, children enjoyed a post-event festival that included air jumpers, carnival games and appearances by Ronald McDonald and Red from Red Robin.

The race generates awareness for TTTS and other fetal syndromes. One spokes-

January/February 2007

person for TTTS, Mary Spatz, traveled from Los Angeles, California to be at the event. As a registered nurse at the Hollywood Presbyterian Medical Center, Spatz works for one of only three surgeons west of the Mississippi to perform surgeries on TTTS patients.

“I came to the event to support the syndrome. I want women to know they have options. One in 10,000 identical twins develops the syndrome, but many gynecologists and perinatologists still don’t know there’s a surgery that can be done, so many women are told to terminate their pregnancies.”

The Fetal Hope Foundation estimates that 15 babies die each day in the U.S. because of TTTS and that many lives can be saved by raising the awareness of the disease.

429 Finishers - Timing by: BKB Ltd. - Weather: Snow and Rain, 40 degrees - Elevation: Start/Finish = 5,350’ Male (Overall): 1. Payton Batliner, 22, Boulder, CO, 15:09; 2.

Bobby Nicolls, 15, 16:31; 3. Michael Pandolfo, 16:37; 4. Jack Swift, 33, Evergreen, CO, 16:57; 5. James Jackson, 18, 17:06; 6. Jason Wunsch, 29, Boulder, CO, 17:33; 7. Kevin McGouldrick, 30, Boulder, CO, 17:44; 8. Curtis Pottle, 18, 17:47; 9. Andy Bartosch, 15, 17:50; 10. Edward Foresman, 26, Denver, CO, 18:22. Masters (40+): 1. Ken Stokes, 41, 20:47. Grand Masters (50+): 1. Tony Kaleth, 59, Denver, CO, 21:08. Seniors (60+): 1. Howard Bashant 61, 22:21. Female (Overall): 1. Christine Bolf, 22, Superior, CO, 17:10; 2. Kate Hamera, 24, Boulder, CO, 18:58; 3. Kristi Pelz, 26, Boulder, CO, 21:08; 4. Lauren Hoal, 15, Sterling, CO, 21:58; 5. Valerie Eipper, 46, Longmont, CO, 22:26; 6. Laura McDonald, 24, Denver, CO, 22:48; 7. Christine Garcia, 25, Arvada, CO, 23:11; 8. Shannon Roche, 37, 23:42; 9. Isabella Stahl, 11, Boulder, CO, 24:13; 10. Susan Skinner, 34, 24:27.

Masters (40+): 1. Valerie Eipper, 46, Longmont, CO, 22:26.

Grand Masters (50+): 1. Sally Munoz, 51, 26:17. Seniors (60+): 1. Dorothy Reid, 63, Arvada, CO, 33:13.

This Page - Derek Griffiths / Colorado Runner Opposite - Larry Volk

Littleton Adventist Hospital TTTS Race for Hope 5K Washington Park, Denver, CO November 12, 2006

Mondragon Blasts Past Field in Pueblo Atalanta 5K Run/Walk November 11, 2006 Pueblo, CO

By Jeff Arnald

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A fine field showed up on the cool morning of Veteran’s Day for the Atalanta 5K. This year’s course was different than the traditional City Park course.

Sydney Mondragon, who completed her college career in Florida this spring, took all the drama out of the first place question in her first few steps. In the first minute and a half, the former Pueblo South High School standout built a twenty second lead over Ashlee Withrow who had started strongly herself. Paulette Arns found herself well ahead of all walkers and a few runners when she came by the fountain the first time.

Just before the two mile mark, Emily Borrego eased by Ashlee but Sydney was completely out of sight. Sydney returned to Pueblo to teach, and is apparently still training hard. Her 19:47 finish time was the fastest since Maddy Tormoen ran 19:15 in 2003 on a flatter course.

Kathy Hruby of Rye had the fastest time in the four years she’s competed in the Atalanta but it wasn’t fast enough to hold off Marilyn Goodloe of Colorado Springs who was 5th overall and the first masters runner in 22:44.

Kathy was 6th in 22:56. Emily finished in 21:31 for second overall. Ashlee, a Florence High School graduate from Wetmore, won the 19 &

under divison in 22:16. Samantha Davenport, a Rye High senior from Colorado City finished 4th overall in 22:30, her fastest ever at Atalanta.

Thirteen-year-old Becky Hankla had a stunning debut, finishing 7th in 23:02. Sisters Amber and Nicole Pirraglia took first and second in the 20-29 division with times of 27:47 and 30:08.

Carol Kinzy won the 50-59 division with a fine 25:39 and Jessie Quintana won the 60 & over in 29:40.

Paulette Arns of Pueblo West won the walk by nearly four minutes over Michelle Drury, 36:18 to 40:04. The 21 walkers were a record number, and the 65 runners the second highest. Seven-year-old Gabrielle Wall was the youngest finisher with her 39:27 in the run. Tracy Walsh-Chocolaad was farthest from home.

Tracy lives in Montgomery, Alabama.

86 Finishers (65 - Run, 21 - Walk) - Timing by: Southern Colorado Runners - Weather: Sunny, 35 degrees - Elevation: Start/Finish = 4,765’ 5K Run Overall: 1. Sydney Mondragon, 23, Pueblo, CO, 19:47; 2. Emily Borrego, 38, Pueblo, CO, 21:31; 3. Ashlee Withrow, 19, Wetmore, CO, 22:16; 4. Samantha Davenport, 18, Colorado City, CO, 22:30; 5. Marilyn Goodloe, 44, Colorado Springs, CO, 22:44; 6. Kathy Hruby, 43, Rye, CO, 22:56; 7. Becky Hankla, 13, Pueblo, CO, 23:02; 8. Michelle Hooper, 32, Trinidad, CO, 23:10; 9. Linda Strange, 36, Rye, CO, 23:12; 10. Stacey Diaz, 46, Pueblo, CO, 23:20. Masters (40+): 1. Marilyn Goodloe, 44, Colorado Springs, CO, 22:44. Grand Masters (50+): 1. Carol Kinzy, 58, Pueblo, CO, 25:39. Seniors (60+): 1. Jessie Quintana, 63, Pueblo West, CO, 29:40. 5K Walk Female (Overall): 1. Paulette Arns, 53, Pueblo West, CO, 36:18; 2. Michele Drury, 42, Pueblo, CO, 40:04; 3.

Rockelle Beier-Kemmet, 47, Pueblo West, CO, 42:16; 4. Kristi Vanhook, 41, La Junta, CO, 42:24; 5. Lois Pfost, 64, Pueblo, CO, 43:45.

Sydney Mondragon burns the field in the 2nd fastest time in race history.

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State High School and Foot Locker

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A. Brook Wells (224) of Roosevelt, Emma Coburn (136) of Crested Butte, and Kat Robinson (194) of Nederland run together in the 3A girls race. B. Noah Hoffman (261) of Aspen gets ready to pull away from Aaron Alarcon of Roosevelt on his way to the 3A title. C. Kendra Gerk (499) of Greeley West leads Grace Shearrer of Englewood and Jen Webers (465) of Conifer in the 4A girls race. D. Jamie Farhmeyer (598) of Battle Mountain runs with Matt Hill (754) of Steamboat Springs and Mike McNicol (359) of Moffat County during the 4A boys race. Jamieâ&#x20AC;&#x2122;s 29th place finish helped Battle Mountain to the team title. E. Lisa Johnston (820) of Cherry Creek leads a large pack of runners in the 5A girls race. Eventual champion Ellie Rastall (924) of Rocky Mountain sits in striking position. F. Kyle Simcox of Dakota Ridge runs to 13th place finish in the 5A boys race, helping his team win the championship. G. Joseph Manilafasha, the 4A boys champion from Denver North, finishes sixth at the Foot Locker Midwest Regional Championships in 15:13. The top ten finishers qualified for the national championship meet in San Diego. H. Anguel Tolev (895), the runner-up in the 5A boys race from Thornton High School, finishes second at the Foot Locker Midwest Regional Championships in 15:10. I. Kristin McGlynn, the 3A girls champ from Platte Canyon High School, finishes fifth at the Foot Locker Midwest Regional in 17:50. J. Richard Medina of Grand Junction, the 5A state champion, finishes 18th at the Foot Locker National Championships in 15:52. His finish was the highest finish by a boys runner from Colorado. K. Kaitie Vanatta of Ralston Valley HS, the 4A state champion finishes fourth at the national championships in 17:57. L. Evan Appel of Dakota Ridge HS finishes the Foot Locker National Championships in 16:12, good enough for 29th place.

A-F: Photo by Derek Griffiths / www.RunningMemories.com G-L: Photo by Victor Sailor / www.PhotoRun.net 60

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H.

Cross Country Championships

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2007 October 6th and 7th

January/February 2007

2008 October 11th and 12th

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Record turnout for Duke City

Duke City Marathon, Half Marathon & 5K Albuquerque, NM October 22, 2006

More than 2,000 runners took to the streets of Albuquerque for the second largest running event in New Mexico, the Duke City Marathon. Offering a marathon, half marathon, marathon relay, 5K and a charity one mile, this event draws runners of all levels. The event helped raise more than $25,000 for the New Mexico Cancer Center.

Santa Fe’s Eric Peters, 37, won the marathon by more than six minutes over Albuquerque’s Eric Rajala, 44. Peters crossed the tape in 2:43:30.

In the women’s marathon, Stephanie Tierney, 27, of Albuquerque was well ahead of the rest of the pack. She easily won the race in 3:11:02.

Bryan Waatsa of Zuni, NM and Magdalena Sandoval of Albuquerque were the half marathon champions.

The post-race festival took place in Civic Plaza and featured live entertainment, refreshments, vendors and exhibits.

2603 Finishers (240 - Marathon, 590 - Relay, 959 - Half Marathon, 814 - 5K) - Timing by: Race Central - Weather: Sunny, 35 degrees - Elevation: Start/Finish = 5,350’ Marathon Male (Overall): 1. Eric Peters, 37, Santa Fe, NM, 2:43:30; 2. Eric Rajala, 44, Albuquerque, NM, 2:49:43; 3. Chris Mbchnibk, 31, Howell, MI, 2:52:02; 4. Joseph Grindstaff, 28, Los Alamos, NM, 2:57:14; 5. Elias Kogo, 26, Albuquerque, NM,

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3:03:53; 6. James Champ, 32, Santa Fe, NM, 3:05:04; 7. Mark Crowley, 50, Albuquerque, NM, 3:07:22; 8. Nelson McCabe, 45, Brimhall, NM, 3:07:23; 9. Neil Blake, 41, Rio Rancho, NM, 3:10:38; 10. Joel Muller, 52, Santa Fe, NM, 3:10:58. Masters (40+): 1. Eric Rajala, 44, Albuquerque, NM, 2:49:43. Grand Masters (50+): 1.

Mark Crowley, 50, Albuquerque, NM, 3:07:22. Seniors (60+): 1.

Bill Dodson, 71, Albuquerque, NM, 3:57:45. Female (Overall): 1. Stephanie Tierney, 27, Albuquerque, NM, 3:11:02; 2. Sheryl Doyle, 34, 3:29:02; 3. Judi Lavin, 29, Albuquerque, NM, 3:32:37; 4. Mary O’Brien, 44, Sioux City, IA, 3:37:53; 5. Carol Covino, 45, Albuquerque, NM, 3:42:26; 6. Nicky Osking, 39, Albuquerque, NM, 3:43:18; 7. Allison Moch, 24, Albuquerque, NM, 3:44:15; 8.

Koa Uhlenbrock, 21, Loveland, CO, 3:47:00; 9. Maria Vargas, 45, South Park, PA, 3:48:39; 10. Lindsay Carl, 27, Tijeras, NM, 3:52:57.

Masters (40+): 1. Mary O’Brien, 44, Sioux City, IA, 3:37:53.

Grand Masters (50+): 1. Connie Uhlenbrock, 50, Loveland, CO, 4:01:42. Seniors (60+): 1. Kathryn Aguillar, 62, Albuquerque, NM, 4:30:14. Half Marathon Male (Overall): 1. Bryan Waatsa, 21, Zuni, NM, 1:12:58; 2. Jonathan Huie, 26, Colorado Springs, CO, 1:15:35; 3. Eddie Lopez, 21, Las Cruces, NM, 1:17:23; 4. Phil Keller, 26, Albuquerque, NM, 1:18:06; 5. Phillip Guengerich, 29, Albuquerque, NM, 1:18:58; 6. Sandro Ramirez, 32, Albuquerque, NM, 1:19:55; 7. Angelo Lopez, 29, Albuquerque, NM, 1:20:20; 8. Tim Newell, 46, Albuquerque, NM, 1:22:17; 9. Chris Jerome, 40, Albuquerque, NM, 1:23:44; 10. Quinn Smith, 46, Milan, NM, 1:24:22. Masters (40+): 1. Tim Newell, 46, Albuquerque, NM, 1:22:17. Grand Masters (50+): 1. Darrell Armstrong, 50, Albuquerque, NM, 1:25:33. Seniors (60+): 1. Louie Huie, 60, Colorado Springs, CO, 1:41:20. Female (Overall): 1. Magdalena Sandoval, 24, Albuquerque, NM, 1:20:40; 2. Jill Horst, 28, Albuquerque, NM, 1:27:18; 3. Rebecca Lies, 23, Albuquerque, NM, 1:35:40; 4. Cristin Elder, 26, Albuquerque, NM, 1:36:21; 5.

Deidre Witherell, 45, Los Alamos, NM, 1:36:50; 6. Lynette Padilla, 31, Los Lunas, NM, 1:37:08; 7. Rene Sells, 30, Albuquerque, NM, 1:38:27; 8. Allisa Reid, 26, Ganado, AZ, 1:39:51; 9. Roberta Hauck, 39, Las Vegas, NV, 1:39:29; 10. Verna Montjoy, 39, Gallup, NM, 1:39:39. Masters (40+): 1. Deidre Witherell, 45, Los Alamos, NM, 1:36:50. Grand Masters (50+): 1. Grace Nuvayestewa, 56, Santa Fe, NM, 1:48:31. Seniors (60+): 1. Emily Graeser, 67, 1:56:22.

5K Male (Overall): 1. Simon Gutierrez, 40, Alamosa, CO, 15:46; 2. Justin Nyberg, 28, Santa Fe, NM, 16:48; 3. Olof Heberg, 28, Albuquerque, NM, 17:37; 4. Gabe Aragon, 15, Albuquerque, NM, 18:11; 5. Stephen Jett, 43, Albuquerque, NM, 18:16; 6. Robert Muehlenweg, 51, Albuquerque, NM, 18:30; 7. Daniel Otero, 49, New Laguna, NM, 18:51; 8. David Salazar, 56, Cedar Crest, NM, 18:56; 9. Vernon Tosa, 20, Jemez Pueblo, NM, 19:17; 10. Ryan Garcia, 25, Albuquerque, NM, 19:21. Masters (40+): 1. Simon Gutierrez, 40, Alamosa, CO, 15:46. Grand Masters (50+): 1.

Robert Muehlenweg, 51, Albuquerque, NM, 18:30. Seniors (60+): 1. Pat McCarthy, 62, Santa Fe, NM, 22:14. Female (Overall): 1. Colleen Burns, 56, McIntosh, NM, 21:31; 2. Dina Hammmad, 39, Albuquerque, NM, 21:38; 3. Martha Vogt, 21, Albuquerque, NM, 22:10; 4. Jackie Katzman, 11, Albuquerque, NM, 22:11; 5.

Kaitlyn Yepa, 13, Jemez Pueblo, NM, 22:30; 6. Kiana Gachupin, 13, Jemez Pueblo, NM, 22:30; 7. Kelly Kailer, 17, Albuquerque, NM, 22:40; 8. Mindy Schlicht, 41, Albuquerque, NM, 22:48; 9.

Alexandria Madalena, 12, Jemez Pueblo, NM, 23:05; 10. Kathy Kirsing, 57, Tijeras, NM, 23:20. Masters (40+): 1. Colleen Burns, 56, McIntosh, NM, 21:31. Grand Masters (50+): 1. Colleen Burns, 56, McIntosh, NM, 21:31. Seniors (60+): 1. Hollis Elkins, 61, Rio Rancho, NM, 27:29.

Jonathan Huie of Colorado Springs finished second in the half marathon.

Half Marathon draws more than 500 Heart Center of the Rockies Half Marathon, 10K, 5K Loveland, CO November 4, 2006

The Heart Center of the Rockies Half Marathon took place at Boyd Lake State Park in Loveland on a cool, cloudy day.

Nick Mockenridge, 25, of Ft. Collins easily outdistanced his competitors to win the half marathon in 1:11:46. The race for second place was tight with Justin Hurd, 25, also of Ft. Collins and Boulder’s Kevin Konczak, 37, finishing within four seconds of each other. Hurd beat Konczak with a time of 1:17:15.

Boulder’s Katie Blackett, 29, beat Tanya Poel, 40, also of Boulder, to earn the female title.

Blackett finished the half marathon in 1:25:37.

The half marathon loop course was new this year and ended up being 13.4 miles when a race staffer didn’t move the cones for the participants’ second lap.

The event also included 10K and 5K races, as well as a free race for kids as part of the “Healthy Kids Run Series” sponsored by the Healthy Kids Club at the Poudre Valley Health System.

The post-race festivities included music, food, drinks and vendors.

The event raised money for Boyd Lake State Park and the Northern Colorado Running Foundation.

Runners go past the beach at Boyd Lake State Park in the Heart Center of the Rockies Half Marathon in Loveland.

11th Annual

Lafayette

Oatmeal Festival 2007

5K Walk/Run with Breakfast

Certified Course, Boulder Running Co., Fleet Feet, Bolder Boulder Qualifier Register at www.active.com

Pre-Registration Prices

With Long Sleeve T-Shirt (Dri-Wick) $30 Without T-Shirt $12

535 Finishers (387 - Half Marathon, 216 - 10K, 146 - 5K) - Timing by: Morning Star Timing - Weather: Cloudy, 40 degrees - Elevation: Start/Finish = 4,980’

1:21:28. Masters (40+): 1. Vince Calvo, 40, Erie, CO, 1:23:44.

Grand Masters (50+): 1. Mark Andre, 54, Fort Collins, CO, 1:29:36. Seniors (60+): 1. John Rogers, 60, Fort Collins, CO, 1:37:04. Female (Overall):1. Katie Blackett, 29, Boulder, CO, 1:25:37; 2. Tanya Poel, 40, Boulder, CO, 1:26:06; 3. Carrie Zografos, 27, Denver, CO, 1:27:36; 4. Michelle Kvernmo, 22, Fort Collins, CO, 1:29:38; 5. Jennifer Gough, 23, Fort Collins, CO, 1:32:09. Masters (50+): 1. Tanya Peol, 40, Boulder, CO, 1:26:06.

Grand Masters (50+): 1. Wendy Crandall, 54, Fort Collins, CO, 1:41:44. Seniors (60+): 1. Lola Ackerman, 62, Longmont, CO, 1:53:03. 10K Male (Overall): 1. Justin Ogle, 29, Littleton, CO, 35:35; 2. Stephen Saleeby, 31, Fort Collins, CO, 35:48; 3. Omar Martinez, 20, Clifton, CO, 36:26; 4. Stan Emery, 37, Fort Collins, CO, 36:35; 5. Pablo Vigil, 54, Loveland, CO, 37:12. Masters (40+): 1. Pablo Vigil, 54, Loveland, CO, 37:12. Grand Masters (50+): 1. Pablo Vigil, 54, Loveland, CO, 37:12. Seniors (60+): 1. Tom Linnell, 62, Fort Collins, CO, 49:53. Female (Overall): 1. Sonja Eames, 28, Cheyenne, WY, 37:29; 2. Jessica Rumsey, 32, Fort Collins, CO, 40:49; 3. Stella Heffron, 39, Parker, CO, 42:21; 4. Pam Boudreau, 50, Fort Collins, CO, 43:23; 5. Kathryn Bradshaw, 43, Fort Collins, CO, 43:36. Masters (40+): 1. Pam Boudreau, 50, Fort Collins, CO, 43:23. Grand Masters (50+): 1.

Pam Boudreau, 50, Fort Collins, CO, 43:23. Seniors (60+): 1.

Bonnie Clark, 62, Fort Collins, CO, 1:01:44. 5K Male (Overall): 1.

Cliff Campbell, 16, Laporte, CO, 16:57; 2. Marshall Haworth, 18, Loveland, CO, 17:16; 3. Kevin Aiken, 16, Fort Collins, CO, 17:31; 4. Wayne Thompson, 34, Fort Collins, CO, 18:55; 5. Randie Bell, 43, Fort Collins, CO, 19:40. Masters (40+): 1. Randie Bell, 43, Fort Collins, CO, 19:40. Grand Masters (50+): 1. Garry Bloom, 52, Estes Park, CO, 24:11. Seniors (60+): 1. Jim Ferguson, 64, Greeley, CO, 25:03. Female (Overall): 1. Lydia Wiatrowski, 35, 20:30; 2. Cindy Strzebc, 39, Fort Collins, CO, 20:59; 3. Tina Stoner, 35, Bellvue, CO, 21:15; 4. Joyce Dickens, 32, Fort Collins, CO, 21:37; 5. Leslie Mayer, 41, Boulder, CO, 22:34. Masters (40+): 1. Leslie Mayer, 41, Boulder, CO, 22:34. Grand Masters (50+): 1. Judy Kwiatkowski, 56, Loveland, CO, 27:27. Seniors (60+): 1. Fay Dizerga, 63, Fort Collins, CO, 45:25.

Half Marathon Male (Overall): 1. Nick Mockenridge, 25, Fort Collins, CO, 1:11:46; 2. Justin Hurd, 25, Fort Collins, CO, 1:17:15; 3. Kevin Konczak, 37, Boulder, CO, 1:17:19; 4. Joe Munchak, 23, Fort Collins, CO, 1:19:50; 5. Neil Long, 17, Fort Collins, CO,

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Talking Track with Lauryn Williams...

RN: Tell us about your first competition in the sport.

Williams: My first competition was at about age 9 in Detroit as a member of the Detroit Cheetah Track Club. My mom, seeing my talent, coaxed me into trying track. Not quite sure why, but after a brief break I found my way back to it.

RN: Were you serious about track & field in high school?

Williams: No. I’m from a small town in Pennsylvania and track was just something to do. I found out that I had natural ability and I enjoyed winning more than the actual sport, and definitely wasn’t thrilled with the idea of practice. I wanted to go to track meets to socialize.

Was there one person or experience that took you from merely participating in track & field to being an elite athlete?

Williams: My desire to go to college is what changed my ideas about track.

I figured if Amy [Deem, head women’s track & field coach at the University of Miami] was going to give me a scholarship worth in the area of $40,000, I had better be able to repay her by running around that track any way she wanted me to. The success came as a result of the hard work I put in trying to show her how grateful I was for the opportunity to go to college.

RN:

RN: Which of your performances stand out for you?

Williams: Winning the NCAA 100m title in 2004. It showed me that God does reward people who work hard and blesses them in abundance.

What advice would you give a young athlete about the sprints?

Williams: It’s the little details that count when a race is only 10 or 11 seconds long. It’s the little things that are going take you to your next PR, which may only be [an improvement of] 0.01 seconds, but every little bit counts.

RN:

How tough is it to make the U.S. team for the World Championships or the Olympics in the sprints?

Williams: Very! Most athletes will agree with me, I’m sure, when I say making the team is the hardest part. USA has such depth that in the final, 1–8 may have been able to place at the major championship, but only 3 can go. And whoever shows up on the day of the AT&T USA Track & Field Championships or Olympic Trials is the one who gets to shine at the World Championships or Olympics.

Photo: Victor Sailer/Photo Run

RN:

RN: In broad strokes, tell us about your training.

Williams: Well, the fall is obviously a lot of base work. We train on what is probably one of the only hills in Miami at Tropical Park, and on the track, there are a lot of circuits and 250s. We also get in the sand pit [to] do a series of jumps in a circuit format. Then we do sprints.

The sand pit is only about 30–40m, so we do a lot of sprints.

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www.usatf.org

RN: What shoes do you train in? What shoes do you race in?

Williams: I love the Nike Air Max Moto; it’s soft and cushy, yet not too bulky. It’s important to me that I have flexibility at the base of my foot, so I sort of feel barefoot. My training spike is the Nike Maxcat, which also provides me with flexibility. I compete in the Nike Lista, which has a stiffer plate for competition.

As a professional athlete—someone who makes a living from the sport—what do you love about track & field?

Williams: I love the spirit of the people who compete in it: the ones who may be close to getting lapped or know they aren’t competitive, but are happy when they reach the finish line and have done a personal best. They understand that improving self is all that matters. More people with this attitude would be instrumental in creating a drug-free sport.

RN:

RN: Who has most influenced your focus on track & field?

Williams: My competitive spirit has driven me in track & field. I love to be the best me that I can be whenever I am doing something. So when I take on any project, if there is someone to compete against, then I’m even more focused. I love that there are other girls close to me and am motivated by the fact that if I lose focus, it may be the difference between my success and failure.

If you could compete in any other event, which would it be?

Williams: Long jump. I have been trying to convince my coach to let me give it a try, but she won’t hear it. I jumped only my freshman year of high school [and] had a best of 16' 7-1/4". Although that’s great, I’m sure that if I had the opportunity to work at it, I could be competitive.

RN:

RN: Which track athlete do you most admire?

Williams: Allen Johnson. He is cool, laid back, [and] has been in the sport for a long time. He’s active in making the sport better, and has always carried himself with pride and dignity. He’d do anything to help us rookies better understand the sport. He’s just an allaround good example of everything that a track & field athlete should be.

© 2006 by Running Network LLC. All Rights Reserved.

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>> RACE REPORTS <<

CU men win NCAA title in upset

T

Adams State women take NCAA division II crown

he University of Colorado men won the team title at the 2006 NCAA Division I Men’s Cross Country Championships hosted by Indiana State University at the LaVerne Gibson Championship Course on November 20, 2006. On a muddy course under clear skies with temperatures in the low 40s, BYU’s Josh Rohatinsky won the race overall in 30:45.

Wisconsin had entered the meet as the defending champion and pre-meet favorite.

However, the Badgers’ Chris Solinsky, the top returnee with a third place in 2005, struggled during the final two kilometers. At the 8K mark he was only seven seconds behind the leaders, but he faded badly to finish 73rd.

The Colorado Buffalos, who won in similar muddy conditions in 2004, took advantage of Wisconsin’s misstep to claim their third title this decade with 94 points.

“We had five guys who had pretty good days,” said Coach Mark Wetmore after the race. “That’s not an easy thing to do. The other teams are going to say that they had this person or that person struggle.”

In the women’s race, Colorado’s Jenny Barringer, the NCAA steeplechase champion last spring as a freshman, finished second overall in 20:38.

“I don’t think I’ve ever run that hard for 500 meters in my life,” Barringer said later.

At 3K, Stanford led the field with a score in the 130s, about 100 points ahead of Michigan and Providence. However, Stanford’s Katy Trotter, who was among the leaders at 3K, struggled in the second half and would only finish 78th. The Cardinals held on for the win over Colorado. Stanford’s winning score of 195 was reported as the highest in the NCAA history.

Colorado finished strongly over the second half of the course to claim second with 223 points, while Michigan finished third with 233 and Wisconsin finished fourth with 262.

“I’m as happy with the women finishing second as I am with the men winning the title,” Wetmore said. “The women came in ranked sixth, and they are a very young team with four freshmen. For them to manage the madness of this event and stay calm and execute their race plan may be lucky but is a testimony to their hard work.”

N

early 200 runners competed at the 2006 NCAA Division II Men’s Cross Country National Championship in Pensacola, Florida on November 18.

In the women’s race, Adams State College won a fourth straight NCAA Division II National cross country title and their 12th overall. The Grizzlies put three runners in the top 20 and had four of the top 20 team scorers to

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edge arch-rival Western State College by seven points, 94-101.

The victory was the narrowest of the dozen that Coach Damon Martin’s squad has won in the 15 years since both schools made the jump to the NCAA ranks in 1992. The winning team score of 94 was also the highest in the history of the meet, which dates to 1981.

Because of the victory, for the 20th time in his career, Martin earned a national coach of the year honor from the United States Track & Field and Cross Country Coaches Association.

Western State sophomore Esther Komen, already the Rocky Mountain Athletic Conference and North Central Regional Champion, won the individual title, the Mountaineers’ first since 2001, with a time of 20:09.4.

In the men’s race, Abilene Christian upset the top-ranked Adams State men’s runners. Abilene Christian posted three top-ten finishers en route to the programs first-ever national championship. Junior Nicodemus Naimadu of Abilene Christian won his third individual national title in three tries.

Abilene Christian finished with a winning total of 65 points in the 10K race, edging Adams State with 82 points. Fifth-ranked Western State’s 141 points was good enough for a third place finish.

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>> RACE RESULTS <<

Girl Scouts 5K Denver, CO October 22, 2006 2125 Finishers - Timing by: Boulder Road Runner - Weather: Sunny, 50 degrees - Elevation: Start/Finish = 5,350’ Male (Overall): 1. Jose Guerrero, 14, Denver, CO, 17:22; 2.

Jacob Milewski, 17, Aurora, CO, 18:29; 3. Steven Kohuth, 41, Superior, CO, 18:32; 4. Eric Booton, 16, Littleton, CO, 19:30; 5.

Samuel Trevino, 47, Westminster, CO, 19:44. Masters (40+): 1. Steven Kohuth, 41, Superior, CO, 18:32. Grand Masters (50+): 1. Wally Prugh, 53, Denver, CO, 20:07. Seniors (60+): 1.

Howard Bashant, 61, Denver, CO, 22:33. Female (Overall): 1.

Kelley Robinson, 12, Nederland, CO, 19:46; 2. Sam Lewis, 12, Boulder, CO, 20:22; 3. Sabrina Robinson, 48, Nederland, CO, 20:36; 4. Carrie Olson, 31, Denver, CO, 20:59; 5. Sara Gillette, 12, Evergreen, CO, 21:06. Masters (40+): 1. Sabrina Robinson, 48, Nederland, CO, 20:36. Grand Masters (50+): 1. Sharon McKeown, 51, Boulder, CO, 23:20. Seniors (60+): 1. Joan Lockwood, 62, Denver, CO, 27:17.

Runners sprint to the finish of the Colder Boulder, an event that lived up to its name.

Eerie Erie 5K/10K Erie, CO October 28, 2006

Barr Lake Boogie 15K Brighton, CO October 14, 2006 101 Finishers - Timing by: Racing Underground - Weather: Sunny, 60 degrees - Elevation: Start/Finish = 5,000’

535 Finishers (225 - 10K, 310 - 5K) - Timing by: Boulder Road Runner Weather: Sunny, 45 degrees - Elevation: Start/Finish = 5,000’ 10K Male (Overall): 1. Jason Saitta, 28, Parker, CO, 33:16; 2. Andy Ames, 43, Boulder, CO, 33:35; 3. Casey Wahlers, 20,

Wheat Ridge, CO, 33:45; 4. Frank Zoldak, 39, Boulder, CO, 34:50; 5. Steven Sellars, 46, Superior, CO, 36:54. Masters (40+): 1. Andy Ames, 43, Boulder, CO, 33:35. Grand Masters (50+): 1.

Dave Dooley, 59, Erie, CO, 39:11. Seniors (60+): 1. Rick Keim, 62, Boulder, CO, 43:50. Female (Overall): 1. Tanya Poel, 41, Boulder, CO, 38:20; 2. Katie Blackett, 29, Boulder, CO, 39:18; 3. Noelle Green, 41, Erie, CO, 39:47; 4. Sara Pickering, 39, Erie, CO, 44:21; 5. Lydia Wiatrowski, 35, Fort Collins, CO, 44:36.

Masters (40+): 1. Tanya Poel, 41, Boulder, CO, 38:20. Grand Masters (50+): 1. Sue Butcher, 53, Boulder, CO, 49:35. Seniors (60+): 1. Connie Ahrnsbrak, 66, Lakewood, CO, 52:23. 5K Male (Overall): 1. TJ Doherty, 26, Boulder, CO, 15:52; 2. Matt Hill, 26, Boulder, CO, 16:11; 3. John Tribbia, 24, Boulder, CO, 16:43; 4.

Rich Dissly, 41, Boulder, CO, 17:02; 5. Justin Mock, 24, Boulder, CO, 17:27. Masters (40+): 1. Rich Dissly, 41, Boulder, CO, 17:02.

Grand Masters (50+): 1. Kyle Hubbart, 50, Broomfield, CO, 18:03. Seniors (60+): 1. Jerry Brown, 61, Longmont, CO, 23:20.

Female (Overall): 1. Lori Walker, 24, Broomfield, CO, 20:00; 2.

Alison Renee Steele, 26, Longmont, CO, 20:33; 3. Jan Hughes, 56, Boulder, CO, 22:09; 4. Cindy Strzelec, 39, Fort Collins, CO, 22:20; 5. Kathy Davinroy, 44, Louisville, CO, 22:41. Masters (40+): 1. Jan Hughes, 56, Boulder, CO, 22:09. Grand Masters (50+): 1. Jan Hughes, 56, Boulder, CO, 22:09. Seniors (60+): 1.

Nina Roudebush, 64, Kiowa, CO, 32:09.

Rim Rock Run 37K Grand Junction, CO November 11, 2006 259 Finishers - Timing by: Mesa Monument Striders - Weather: Sunny, 50 degrees - Elevation: Start = 4,930’, Finish = 4,690’ with a high point of 6,640’ Male (Overall): 1. Timmy Parr, 24, Gunnison, CO, 2:18:16; 2. Bernie Boettcher, 44, Silt, CO, 2:22:23; 3. Justin Mock, 25, 2:26:46; 4. Michael Schneiter, 30, 2:27:02; 5. Erik Packard, 41, Grand Junction, CO, 2:28:58; 6. Vincent Parrish, 35, 2:30:13; 7. Ricky Denesik, 47, 2:32:25; 8. Travis Daniels, 28, 2:32:47; 9. Ricky Bobby, 29, 2:32:47; 10. Omar Martinez, 20, 2:33:13. Masters (40+): 1. Bernie Boettcher, 44, Silt, CO, 2:22:23. Grand Masters (50+): 1. John Victoria, 52, Loveland, CO, 2:36:31. Seniors (60+): 1.

Larry Avery, 65, Boulder, CO, 3:18:17. Female (Overall): 1. Keri Nelson, 25, Grand Junction, CO, 2:37:01; 2. Lisa Goldsmith, 42, Nederland, CO, 2:40:13; 3. Michelle Kelley, 36, 2:43:48; 4.

Julia Bensen, 26, 2:50:23; 5. Andrea Culp, 29, 2:53:37; 6. Jane Tunnadine, 39, Gunnison, CO, 2:54:38; 7. Anthea Schmid, 34, Gunnison, CO, 2:56:58; 8. Catherine Webber, 37, 2:57:17; 9.

Lisa Ledet, 45, Boulder, CO, 3:00:47; 10. Beth Rintz, 33, 3:02:28.

Masters (40+): 1. Lisa Goldsmith, 42, Nederland, CO, 2:40:13.

WASHINGTON PARK, DENVER, CO 9:00 AM www.bkbltd.com 66

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Derek Griffiths / Colorado Runner

Male (Overall): 1. Ames Andy, 43, Boulder, CO, 50:53; 2. John Tribbia, 24, Boulder, CO, 53:19; 3. Dave Mackey, 36, Boulder, CO, 54:59; 4. Jeff Beuche, 31, Denver, CO, 56:19; 5. Jacob Kelly, 26, Englewood, CO, 57:10. Masters (40+): 1. Ames Andy, 43, Boulder, CO, 50:53. Grand Masters (50+): 1. Bruce Kirschner, 53, Louisville, CO, 1:04:39. Seniors (60+): 1. Mike Burzynski, 67, Highlands Ranch, CO, 1:17:11. Female (Overall): 1. Susan Nuzum, 40, Boulder, CO, 59:57; 2. Bronwyn Morrissey, 40, Superior, CO, 1:01:42; 3. Lisa Goldsmith, 42, Nederland, CO, 1:02:47; 4. Elizabeth Helland, 28, Colorado Springs, CO, 1:03:23; 5. Bree Edwards, 29, Boulder, CO, 1:03:57. Masters (40+): 1.

Susan Nuzum, 40, Boulder, CO, 59:57. Grand Masters (50+): 1.

Peggy Muhn, 54, Wheat Ridge, CO, 1:06:39. Seniors (60+): 1.

Connie Ahrnsbrak, 66, Lakewood, CO, 1:19:03.

Grand Masters (50+): 1. Maria Korb, 53, Ft. Collins, CO, 3:08:18.

Seniors (60+): 1. Charlotte Frank, 75, 4:27:06.

Panicking Poultry 5K Boulder, CO November 12, 2006 507 Finishers (405 - Run, 102 - Walk) - Timing by: Boulder Road Runner Weather: Raining, 40 degrees - Elevation: Start/Finish = 5,190’ 5K Run Male (Overall): 1. Jason Delaney, 26, Golden, CO, 15:42; 2. Jeffrey Boele, 28, Boulder, CO, 15:52; 3. Cody Hill, 33, Colorado Springs, CO, 16:36; 4. Jonny Stevens, 16, Vail, CO, 16:55; 5. Keith Johnson, 45, Littleton, CO, 16:56. Masters (40+): 1. Keith Johnson, 45, Littleton, CO, 16:56. Grand Masters (50+): 1. Tom Yulsman, 50, Longmont, CO, 20:02. Seniors (60+): 1.

Tom Lemire, 63, Boulder, CO, 21:10. Female (Overall): 1. Tanya Poel, 41, Boulder, CO, 18:31; 2. Lisa Gibbs, 24, Boulder, CO, 19:41; 3. Loring Watkins, 23, Boulder, CO, 19:50; 4. Monique Beausoleil, 31, Erie, CO, 20:49; 5. Sara Kosik, 24, Aurora, CO, 21:14. Masters (40+): 1. Tanya Poel, 41, Boulder, CO, 18:31.

Grand Masters (50+): 1. Sue Butcher, 53, Boulder, CO, 23:25.

Seniors (60+): 1. Connie Ahrnsbrak, 66, Denver, CO, 25:23. 5K Walk Male (Overall): 1. Carl Schueler, 50, Colorado Springs, CO, 27:57; 2. Dan Pierce, 50, Boulder, CO, 29:13; 3. Scott Richards, 56, Littleton, CO, 31:18. Female (Overall): 1. Marianne Martino, 56, Littleton, CO, 30:25; 2. Barb Amador, 57, Lafayette, CO, 31:31; 3. Sherrie Gossert, 54, Brighton, CO, 31:37.

Turkey Trot 5K Brighton, CO November 18, 2006 388 Finishers (251 - Run, 137 - Walk) - Timing by: Boulder Road Runner Weather: Cloudy, 45 degrees - Elevation: Start/Finish = 5,080’

Derek Griffiths / Colorado Runner

5k Run Male (Overall): 1. Steve Hackworth, 28, Larkspur, CO, 16:14; 2. Nate Hatleback, 19, Golden, CO, 16:39; 3. Keith Baca, 20, Brighton, CO, 16:50; 4. Steve Bramble, 20, Brighton, CO, 17:07; 5. Steven Sellars, 46, Superior, CO, 17:23. Masters (40+): 1. Steven Sellars, 46, Superior, CO, 17:23. Grand Masters (50+): 1. Bruce Kirschner, 53, Louisville, CO, 20:25. Seniors (60+): 1.

Larry Avery, 65, Boulder, CO, 23:24. Female (Overall): 1. Tanya Poel, 41, Boulder, CO, 18:15; 2. Noelle Green, 42, Erie, CO, 19:11; 3. Rachael Lopez, 11, Fort Lupton, CO, 19:55; 4. Jennifer Prehn, 23, Broomfield, CO, 21:05; 5. Xenia Flores, 16, Brighton,

Runners at the Highlands Ranch Turkey Day 5K. CO, 21:09. Masters (40+): 1. Tanya Poel, 41, Boulder, CO, 18:15.

Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 21:16. Seniors (60+): 1. Ann Hazen, 60, Lafayette, CO, 22:26.

5K Walk Male (Overall): 1. Dan Pierce, 50, Boulder, CO, 28:54; 2. Daryl Meyers, 63, Brighton, CO, 29:50; 3. Gustaf Nyberg, 50, Commerce City, CO, 35:47. Female (Overall): 1. Sherrie Gossert, 54, Brighton, CO, 30:44; 2. Mary Gilbert, 57, Fort Collins, CO, 33:16; 3. Kelli Hefllin, 46, Brighton, CO, 35:41.

WASHINGTON PARK, DENVER, CO 9:00 AM www.bkbltd.com

CU Turkey Trot 5K Boulder, CO November 23, 2006

946 Finishers - Timing by: Boulder Road Runner - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 5,190’ Male (Overall): 1. Geoff Williamson, 29, 15:36; 2. Ramiro Paris, 33, 15:57; 3. Sean Nesbitt, 31, 16:02; 4. Matt Hill, 26, 16:04; 5. John Tribbia, 24, 16:21. Masters (40+): 1. Frank Zoldak, 40, 16:54. Grand Masters (50+): 1. Ted Kennedy, 50, 18:33.

Seniors (60+): 1. George Antoine, 62, 22:46. Female (Overall): 1. Samantha McGlone, 27, 17:35; 2. Patty Murray, 41, 17:47; 3.

Katie Blackett, 29, 18:29; 4. Noelle Green, 42, 19:05; 5. Katie Mulholland, 23, 19:05. Masters (40+): 1. Patty Murray, 41, 17:47.

Grand Masters (50+): 1. Martha Buttner, 50, 21:10. Seniors (60+): 1. Gail Hunter Carlson, 62, 23:59.

WASHINGTON PARK, DENVER, CO 9:00 AM www.bkbltd.com January/February 2007

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>> RACE RESULTS << Male (Overall): 1. Scott Dahlberg, 22, Gunnison, CO, 16:22; 2.

Adam Rich, 25, Colorado Springs, CO, 16:28; 3. Jay Luna, 22, Colorado Springs, CO, 17:03; 4. David Harmer, 23, Colorado Springs, CO, 17:06; 5. Gerald Romero, 35, Colorado Springs, CO, 17:28. Masters (40+): 1. Steve Moon, 41, Colorado Springs, CO, 18:46. Grand Masters (50+): 1. Scott Palmer, 51, Colorado Springs, CO, 21:47. Seniors (60+): 1. Stan Hren, 65, Pueblo West, CO, 26:14. Female (Overall): 1. Amanda Occhi, 29, Manitou Springs, CO, 19:08; 2. Ashley Birger, 22, Colorado Springs, CO, 19:36; 3. Stephanie Jones, 36, Colorado Springs, CO, 19:43; 4. Jennifer Bremser, 15, Colorado Springs, CO, 20:26; 5. Lynice Anderson, 38, Reno, NV, 20:36. Masters (40+): 1. Ingrid Hibbitts, 40, Colorado Springs, CO, 23:21. Grand Masters (50+): 1. Sharon Dieter, 52, Colorado Springs, CO, 24:35. Seniors (60+): 1. Joyce McKelvey, 61, Black Forest, CO, 27:47.

United Way Turkey Trot 4M Denver, CO November 23, 2006 3939 Timed Finishers - Timing by: BKB Ltd. - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 5,350’ Male (Overall): 1. Payton Batliner, 22, Highlands Ranch, CO, 19:24; 2. Rickey Gates, 25, Boulder, CO, 20:28; 3. Justin Butz, 20, Greeley, CO, 20:30; 4. Andres Urbina, 20:47; 5. Cody Hill, 33, Colorado Springs, CO, 20:50. Masters (40+): 1. Henk Moorlag, 43, Broomfield, CO, 23:49. Grand Masters (50+): 1. Michael Evans, 53, 25:14. Seniors (60+): 1. Dave Scott, 63, 28:00. Female (Overall): 1. Danusia Teschner, 34, Albuquerque, NM, 23:32; 2.

Brandy Erholtz, 29, Bailey, CO, 23:40; 3. Cary Costa, 24:06; 4.

Carrie Zaografos, 27, 24:11; 5. Elsabeth Goshu, 20, Denver, CO, 24:24. Masters (40+): 1. Lisa Mills, 45, 24:43. Grand Masters (50+): 1. Alyn Park, 55, Denver, CO, 29:31. Seniors (60+): 1.

Stephanie Wiecks, 60, Palmer Lake, CO, 31:51.

Turkey Trot 5K Durango, CO November 23, 2006 276 Finishers - Timing by: Durango Motorless Transit

Turkey Day 5K Highlands Ranch, CO November 23, 2006

Run Male (Overall): 1. Steve Flint, 28:55; 2. Sean Dunlap, 29:03; 3. Dan Ourada, 29:30; 4. Neil Long, 29:40; 5. Dylan Peterson, 30:43; 6. Marty Brenner, 30:58; 7. Dave Heald, 31:11; 8. Branden Rakita, 31:36; 9. Jim Flint, 31:41; 10. Gerry Geraghty, 31:53.

Female (Overall): 1. Emily Roser, 31:46; 2. Melissa Lewis, 35:04; 3. Stephanie Anderson, 37:16; 4. Terryl Peterson, 39:25; 5.

Connie Wian, 39:32; 6. Angela Ochoa, 39:49; 7. Marjorie Brinton, 40:08; 8. Melissa Maloney, 40:39; 9. Holly Simmons, 41:13; 10.

Emily Muth, 41:28.

Rock Canyon Half Marathon Pueblo, CO December 2, 2006

877 Timed Finishers - Timing by: BKB Ltd. - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 5,580’ Male (Overall): 1. Nick Miller, 19, 16:25; 2. Paul Di Grappa, 25, Highlands Ranch, CO, 16:48; 3. Cameron Nelson, 22, Centennial, CO, 17:44; 4. Gary Holt, 33, 17:44; 5. Jason Kearns, 15, 18:06.

Masters (40+): 1. Ken Soule, 45, 18:06. Grand Masters (50+): 1. Perry Haney, 55, 21:50. Seniors (60+): 1. Danny Trujillo, 60, 23:14. Female (Overall): 1. Heather Hunt, 32, Englewood, CO, 19:31; 2. Eleanor Fulton, 13, 20:14; 3. Lisa Chipman, 38, 20:28; 4. Dominique Gerard, 13, Highlands Ranch, CO, 20:48; 5. Lexi Pavlich, 14, Parker, CO, 21:07. Masters (40+): 1. Sandra Boots, 41, 22:09. Grand Masters (50+): 1. Marcela Salazar, 51, Littleton, CO, 24:26. Seniors (60+): 1. Arlene Eggleston, 61, 42:19.

Thanksgiving Day 4M Ft. Collins, CO November 23, 2006

1370 Finishers - Timing by: Timberline Timing - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 4,950’ Male (Overall): 1. Edward Muge, Santa Fe, NM, 18:57; 2. Scott Nagelkerke, Gunnison, CO, 19:21; 3. Charles Kamindo, Fort Collins, CO, 19:28; 4. Nelson Laux, Fort Collins, CO, 19:39; 5. Abraham Kosgei, Santa Fe, NM, 19:51. Masters (40+): 1.

Richard Rono, Santa Fe, NM, 21:06. Grand Masters (50+): 1. Pablo Vigil, Fort Collins, CO, 23:55. Seniors (60+): 1. Bill Mcintyre, Cheyenne, WY, 27:49. Female (Overall): 1. Nuta Olaru, Longmont, CO, 22:00; 2. Alisha Williams, Gunnison, CO, 22:29; 3. Hannah Mitei, Santa Fe, NM, 22:32; 4. Kristen Fryburg, Boulder, CO, 22:43; 5. Faith Byrum, Erie, CO, 23:01. Masters (40+): 1. Tanya Poel, Boulder, CO, 23:31. Grand Masters (50+): 1. Jane Welzel, Fort Collins, CO, 27:25. Seniors (60+): 1. Libby James, Fort Collins, CO, 32:20.

YMCA Turkey Trot 5K Colorado Springs, CO November 23, 2006

245 Finishers - Timing by: Southern Colorado Runners - Weather: Snow Snowers, 15 degrees - Start/Finish: 4,765’ Male (Overall): 1. Adam Rich, 25, Colorado Springs, CO, 1:20:16; 2. Paul Mann, 29, Colorado Springs, CO, 1:23:47; 3. Brad Cooper, 40, Littleton, CO, 1:25:45; 4. Keith Johnson, 45, Highlands Ranch, CO, 1:27:06; 5. Matthew Robert Drake, 18, Pueblo West, CO, 1:29:07. Masters (40+): 1. Brad Cooper, 40, Littleton, CO, 1:25:45. Grand Masters (50+): 1. Rich Hadley, 50, Florence, CO, 1:35:06. Seniors (60+): 1. Lou Huie, 60, Colorado Springs, CO, 1:49:14. Female (Overall): 1. Amy Regnier, 44, Colorado Springs, CO, 1:34:39; 2. Emily Brzozowski, 27, Colorado Springs, CO, 1:35:52; 3. Heather Hunt, 32, Englewood, CO, 1:36:18; 4.

Elizabeth Watkins, 24, Colorado Springs, CO, 1:38:47; 5. Andrea Culp, 29, Littleton, CO, 1:39:09. Masters (40+): 1. Amy Regnier, 44, Colorado Springs, CO, 1:34:39. Grand Masters (50+): 1. Lani Gendron, 50, Colorado Springs, CO, 1:57:10. Seniors (60+): 1.

Sally Kennett, 64, Salida, CO, 2:24:25.

coloradorunnermag.com

77 Finishers - Timing by: Racing Underground - Weather: Sunny, 55 degrees - Start/Finish: 5,400’ Male (Overall): 1. Silvio Guerra, 38, Golden, CO, 50:59; 2.

Andy Palmer, 34, Centennial, CO, 51:10; 3. Scott Hajicek, 51, Lakewood, CO, 51:55; 4. Silas Schrader, 27, Aurora, CO, 55:01; 5. Scott Bainbridge, 43, Englewood, CO, 55:05. Masters (40+): 1.

Scott Hajicek, 51, Lakewood, CO, 51:55. Grand Masters (50+): 1. Scott Hajicek, 51, Lakewood, CO, 51:55. Seniors (60+): 11.

Bruce Rasor, 60, Arvada, CO, 1:06:48. Female (Overall): 1. Jenni Keil, 28, Louisville, CO, 58:26; 2. Carrie Smith, 29, Zanesville, OH, 59:54; 3. Jane Cyphers, 27, Castle Rock, CO, 1:03:26; 4.

Christine Spindler, 35, Littleton, CO, 1:04:25; 5. Diane Ridgway, 58, Arvada, CO, 1:05:08. Masters (40+): 1. Diane Ridgway, 58, Arvada, CO, 1:05:08. Grand Masters (50+): 1. Diane Ridgway, 58, Arvada, CO, 1:05:08. Seniors (60+): 1. Cheryl Weill, 62, Denver, CO, 1:27:30.

Finishing the Jingle Bell Run 5K in Denver’s Washington Park.

CMRA Clear Creek 4M Wheat Ridge, CO December 9, 2006 77 Finishers - Timing by: Colorado Masters Running Asscoiation - Weather: Sunny, 35 degrees - Start/Finish: 5,450’ Male (Overall): 1. Dart Schwaderer, 15, 22:36; 2. Hector Martinez, 23, 22:40; 3. Henry Cowhick, 16, 22:45; 4. Steven Sellars, 46, 23:26; 5. Austin Schwaderer, 21, 23:40. Masters (40+): 1. Steven Sellars, 46, 23:26. Grand Masters (50+): 1. Rich Hadley, 50, 25:08. Seniors (60+): 1. Lou Huie, 60, 29:20. Female (Overall): 1. Monica Ryan, 45, 26:59; 2. Lara Usinowicz, 36, 27:33; 3. Denise Glenn, 39, 29:40; 4. Lisa Matlock, 32, 30:09; 5.

Jill Sellars, 38, 31:31. Masters (40+): 1. Monica Ryan, 45, 26:59.

Grand Masters (50+): 1. Deb Acree, 54, 33:26. Seniors (60+): 1.

Vici Dehaan, 71, 41:36.

1274 Finishers - Timing by: Pikes Peak Road Runners - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 6,100’

68

Chilly Cheeks Duathlon I Aurora, CO December 9, 2006

January/February 2007

Derek Griffiths / Colorado Runner

John Hemsky of Littleton on his way to a 14th place finish at the CMRA Chatfield 10M Trail Run.

Eric Booton has a little fun during the Colder Boulder 5K.

>> RACE CALENDAR << www.sjmr.org 970-249-0595

january

Grand Lake Snowshoe Festival 7K 9:30 AM Grand Lake, CO www.grandlakesnowshoefestival.com lbacon@ski-wp.com 970-627-8446

January 01 New Year’s Day 5K 10:00 AM Runner’s Roost, Ft. Collins, CO www.runnersroostftcollins.com roostftc@cs.com 970-224-9114 Rescue Run 5K/10K 10:00 AM Palmer Park, Colorado Springs, CO www.pprrun.org DavidSorenson@msn.com 719-473-7848 Tammy Redman Memorial 5K/10K 10:00 AM Rio Rancho, NM trisportcoaching@aol.com 505-907-7378 January 06

Oatmeal Festival 5K 9:30 AM Lafayette, CO www.discoverlafayette.com joajudd@comcast.net 303-926-4352 PPRR Winter Series 5K/10K 10:00 AM Fox Run Park, Colorado Springs, CO www.pprrun.org patlockhart@worldnet.att.net 719-598-2953 January 14 The Ghost Town 38.5M 6:00 AM Hillsboro, NM www.journeyheretothere.com ghosttown@journeyheretothere.com 505-895-3383

Fat Ass 50K 7:00 AM Grand Junction, CO www.mmstriders.org 970-241-9497 Turquoise Lake 20M Snowshoe Run 10:00 AM Sugar Loafin’ Camp, Leadville, CO salidarec.com/ccrc tsobal@hotmail.com 719-539-4112 January 07 Beaver Creek Snowshoe Series II 11:00 AM Creekside Park, Beaver Creek, CO www.bcsnowshoe.com info@gohighline.com 970-476-6797 RMRR 10K at Twin Lakes Park 9:00 AM Denver, CO www.rmrr.org January 13

5430 Winter Triathlon Devil’s Thumb Ranch Winter Park, CO www.5430sports.com barry@5430sports.com 303-442-0041

www.pedalpowerbike.com pedalpwr@vail.net 970-842-0931 Swift Skedaddle 10K/3K Snowshoe 10:00 AM Breckenridge, CO www.racingunderground.com info@racingunderground.com 970-547-7889 January 21 Frosty’s Frozen Five 5M/10M 10:00 AM Chatfield State Park, Littleton, CO www.winterdistanceseries.com info@jdevents.org 720-570-3469 January 27 Gateway Canyons Winter Warm-Up 5K 11:00 AM Gateway, CO www.gatewaycanyons.com cat@gtwycanyons.com 970-931-2615 PPRR Winter Series 4M/8M 10:00 AM El Pomar Park, Colorado Springs, CO www.pprrun.org patlockhart@worldnet.att.net 719-598-2953 January 28 Polar Bear 5K 10:00 AM Washington Park, Denver, CO www.bkbltd.com info@bkbltd.com 303-694-2202

January 20 Appleton Freezer 4M 11:00 AM Grand Junction, CO www.mmstriders.org ernakay@aol.com 970-270-0774

february

Chilly Cheeks Duathlon II 10:00 AM Cherry Creek State Park, Denver, CO www.racingunderground.com info@racingunderground.com 303-642-7917

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

Cross Country Caper 10:00 AM Bear Creek, Colorado Springs, CO www.pprrun.org nancyhobbs@elpasoco.com 719-520-6384

Frostbite 4M 10:00 AM Oak Grove Elementary, Montrose, CO

Meadow Mountain 9M Snowshoe 10:00 AM Meadow Mtn., Vail, CO

February 03 YMCA Frostbite 5M 10:00 AM City Park, Pueblo, CO www.socorunners.org vherrera@puebloymca.org 719-543-5151 ext 141 February 04 Frisco Gold Rush 7K Snowshoe Race 11:30 AM Frisco Nordic Center, Frisco, CO www.emgcolorado.com emgmh@emgcolorado.com

303-635-2815

719-598-2953

Super Bowl 5K 9:00 AM Washington Park, Denver, CO www.bkbltd.com info@bkbltd.com 303-694-2202

USA Cross Country Championships 9:00 AM Flatirons Golf Course, Boulder, CO www.boulder2007.com info@boulder2007.com

USA Triathlon Winter National Championships Devil’s Thumb Ranch Winter Park, CO www.5430sports.com barry@5430sports.com 303-442-0041 RMRR Trophy Series 7M 9:00 AM Cherry Creek State Park, Denver, CO www.rmrr.org February 10 CMRA Forty Furlongs 5M 9:00 AM Littleton, CO www.comastersrun.org 303-794-6526 Hearty Hearts 10K 10:00 AM Oak Grove Elementary, Montrose, CO www.sjmr.org 970-240-1654 PPRR Winter Series 5M/10M 10:00 AM Santa Fe Trail, Colorado Springs, CO www.pprrun.org patlockhart@worldnet.att.net

Valentine’s Day Massacre 3M 10:00 AM Grand Junction, CO www.mmstriders.org 970-243-8308 February 11 Beaver Creek Snowshoe Series III 11:00 AM McCoy Park, Beaver Creek, CO www.bcsnowshoe.com info@gohighline.com 970-476-6797 Screamin’ Snowman 5K/10K Snowshoe 9:00 AM Eldora Resort, Nederland, CO www.racingunderground.com info@racingunderground.com 303-642-7917

Valentine’s Day 5K 9:00 AM Washington Park, Denver, CO www.bkbltd.com info@bkbltd.com 303-694-2202 February 17 Chilly Cheeks Duathlon Series III 10:00 AM

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January/February 2007

Cherry Creek State Park, Denver, CO www.racingunderground.com info@racingunderground.com 303-642-7917

Cherry Creek State Park, Denver, CO www.winterdistanceseries.com info@jdevents.org 720-570-3469

Sweetheart Run 5K 10:00 AM Civic Center, Fruita, CO www.mmstriders.org 970-858-0360

Tortoise and Hare 6M Relay 10:00 AM Grand Junction, CO www.mmstriders.org 970-243-3721

Valentine’s Day 5K 10:00 AM Recreation Center, Durango, CO www.durangogov.org crameram@ci.durango.co.us 970-375-7313

Vail Night 5M Snowshoe 6:30 PM Lionshead, Vail, CO www.pedalpowerbike.com pedalpwr@vail.net 970-842-0931

February 18 President’s Day 5K 9:00 AM Washington Park, Denver, CO www.bkbltd.com info@bkbltd.com 303-694-2202 February 24 Art 5K 10:00 AM Durango, CO www.go-dmt.org PPRR Winter Series 10K/20K 10:00 AM Elementary School, Black Forest, CO www.pprrun.org patlockhart@worldnet.att.net 719-598-2953 Snowman Stampede 10M/20M 10:00 AM

February 25 Gateway Canyons Dolores River 10K 11:00 AM Gateway, CO www.gatewaycanyons.com cat@gtwycanyons.com 970-931-2615 Run the Register Stair Climb 9:00 AM Wells Fargo Building, Denver, CO www.runtheregister.com info@bkbltd.com 303-694-2202

march March 03 Snowshoe Shuffle 11:00 AM McCoy Park, Beaver Creek, CO

www.snowshoeshuffle.com info@gohighline.com 970-569-7511

719-539-7626

March 04 RMRR Trophy Series 3M 9:00 AM Crown Hill Park, Wheat Ridge, CO www.rmrr.org March 10 CMRA Spring Spree 10K 9:00 AM Twin Lakes Park, Denver, CO www.comastersrun.org 303-791-6166 March 11 Runnin’ of the Green 7K 10:15 AM LoDo, Denver, CO www.bkbltd.com info@bkbltd.com 303-694-2202

Canyonlands Half Marathon/5M 10:00 AM Moab, UT www.moabhalfmarathon.org rrr@citlink.net 435-259-4525 Sharin’ O’ the Green 5K 8:30 AM Library Park, Fort Collins, CO www.partnersmentoringyouth.org amys@partnersmentoringyouth.org 970-484-7123 ext 15 St. Patty’s Run for the Green 5K 8:30 AM Civic Green, Highlands Ranch, CO www.highlandsranchrunseries.com hradcock@hrcaonline.org 303-471-7044 March 18

March 17 5K on St. Patrick’s Day 10:00 AM Bancroft Park, Colorado Springs, CO www.csgrandprix.com director@csgrandprix.com 719-635-8803 A Run Through Time Marathon/Half Marathon 9:00 AM Riverside Park, Salida, CO www.salidarec.com chaffeerunners@yahoo.com

Orphans of Violence 5K 9:00 AM Washington Park, Denver, CO www.bkbltd.com info@bkbltd.com 303-694-2202 March 24 Coyote Cutoff 5M 9:00 AM Montrose, CO www.sjmr.org 970-249-5253 Tackle the Tower Stair Climb 8:00 AM Salt Lake City, UT

www.utahlung.org lori@utahlung.org 801-484-4456

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9/29/2006 7:04:31 PM

Hit The Dirt... sponsored by

Red Rocks

by Jessica Griffiths

>> HIT THE DIRT <<

E

Red Rocks Park Morrison, Colorado

Each morning with the sun’s first bright rays, legion’s of the fit faithful march up and down the steps at the Red Rock Amphitheater. The heart-pounding, gut-wrenching routine can leave the toughest athlete gasping for air. I have tried this vigorous workout on several occasions. Up the steps, one, two, three, twenty, thirty, forty… The sun beats down and you can always smell stale beer near the amphitheater during the summer concert season. I can’t get addicted to the stair climbing. Why run up and down concrete steps when you can sprint through dramatic 300-foot sandstone monoliths instead? I must truly have the heart of a trail runner.

Nestled in the foothills just west of Denver, Red Rocks Park is only a 15-minute drive from the city and is the closest example of nature’s majestic beauty for travelers passing through Denver. The area offers a glimpse of new and old with panoramic views of the Denver skyline as well as dramatic rocks that date 250 million years. Geologists say gentle earth movement gradually raised the great sandstone ledges from the prehistoric ocean floor. Nearby, dinosaur tracks date to the Jurassic period 160 million years ago. Some of the rock formations in the park slope nearly 90 degrees and the two most famous monoliths, “Creation Rock” and “Ship Rock,” are taller than Niagara Falls.

Herds of deer are often seen throughout the park, especially in the winter. Small animals like fox, squirrel, and raccoon are also common.

Potentially dangerous summertime visitors are rattlesnakes. Bird watchers can discover a variety of feathered residents including house finches, scrub jays, magpies, and mountain blue birds.

One of my favorite trail runs takes you through the park, but begins at the Matthews/Winters trailhead just outside of Red Rocks. It’s

a good starting point because the parking area offers a bathroom and it is immediately off the interstate. Matthews/Winters Park sits on what was once know as Mount Vernon Town, a small town founded in 1859 with the hopes of becoming a supply town along the mining routes. By 1860, there were 44 registered voters in Mount Vernon. The town faded into obscurity when Colorado’s political and economic hub shifted to Denver.

You start the run by crossing the bridge onto the Village Walk Trail and heading straight. Along this trail you will pass the old Mount Vernon Town Site. Veer right onto the Red Rocks Trail, a wide double track trail that takes you over to Red Rocks Park. After 0.8 miles you will cross a small bridge and then start back up the other side. Be careful on this section in the winter as it may be covered in ice. After one switchback, you will come to a trail junction with the Morrison Slide Trail. Veer right and head up the switchbacks towards the top of the plateau. Again, be weary of the ice that may be present on this section during the winter.

Once you reach the top of the plateau, you will be treated with panoramic views of Denver and the plains to the east.

Continue down the other side of the Morrison Slide Trail to another junction with the Red Rocks Trail. Here you have a choice to make.

You can either turn left for a 4.5 mile trail run or turn right for a 7.5 mile trail run.

If you chose to go right, continue down the hill and cross the park road. Follow the trail as it winds it way around and up to the amphitheater (veer right on the trail after you cross the road). Turn around at the end of the trail and run back to the trail junction with the Morrison Slide Trial. At this junction, turn right and stay on the Red Rocks Trail. This trail parallels the Morrison Slide Trail, which is just above you. Follow this trail all the way back to the Village Walk Trail. Turn right on the Village Walk Trail and follow this around and back to the parking lot.

To get to the trailhead, take I-70 to the Morrison exit and travel south for 0.1 miles. The parking lot is on the west side of the road.

Saturday, June 2 — Helena, Montana Derek Griffiths / Colorado Runner

• Special Guest Olympic Gold Medalist Billy Mills • Scenic mountain valley beckons athletes to: Marathon, Marathon Relay, 1/2 Marathon, 10K, 5K, Special Olympics/Physically Challenged, Bicycle Circuit www.govcup.bcbsmt.com 1-888-340-3724

New MarathoN route • New Bicycle eveNt January/February 2007

coloradorunnermag.com

73

>> THE LIGHTER SIDE <<

You might be a

cross country runner if...

The nation’s best cross country runners will be competing at the Flatirons Golf Course in Boulder on February 10 in the USATF Cross Country Championships. Runners will be racing for $40,000 in prize money and a chance to go to Kenya for the 2007 World Championships. For more information on the free, spectator friendly event, log onto www. boulder2007.com. This article is to humor Colorado’s cross country fans.

•Your coach won’t give you a ride home.

•You can maintain a 5:30 pace while throwing up.

•You think track is for wussies.

•You finish the race looking like you wrestled a bear.

•You consider work as just a break between runs.

•You always stretch while waiting in line for lunch.

•”Chariots of Fire” is actually entertaining to you.

•Your watch is more expensive and complicated than your car.

•You own spandex in more than one color.

•Steve Prefontaine’s birthday is more important than yours.

•You know as many kinds of pain as Eskimos have words for snow.

•You find yourself saying, “it’s not really a hill...”

•You hit targets with your snot rocket.

•Your feet are comparable to rawhide.

•You’re running and you don’t know why.

•You get pulled over after practice and can’t walk straight because you’re so tired.

•Your calves are bigger than your biceps.

•You try to pick up a girl by telling her how fast your first mile is.

•Your toenails are falling off.

•You can pronounce those funny Kenyan names.

•You can say more names of your runs than names of your friends.

•All of your socks are either stained or torn.

•Your underwear covers more than your uniform shorts.

•You have trouble benching the bar.

•Your highest heels are your training shoes.

•You schedule dates around meets.

•You spend more money on training clothes than work clothes.

•You’ve been to a golf course in every city, but not to play golf.

•You enjoy running hills.

•You did a 30 minute warm up for the P.E. mile run.

•You need a magnifying glass to see your name in the paper.

•Your wife tells you to run to the store because it takes too long to drive.

•On the first day of practice, you run four miles but your coach says you only ran two.

•Your friends take the elevator, but you beat them by taking the stairs.

•You’re proud that another team has quadrupled your score.

•Spit strings from your chin and you don’t even care.

•You can see your ribs through your shirt.

•You can strip and change in a bus seat in less than 2 minutes.

•You’re as skinny as a twig and wear a stupid knit cap on your head.

74

coloradorunnermag.com

January/February 2007

Victor Sailor / www.PhotoRun.net

You might be a cross country runner if...

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