Inside: Guide to Clubs, Coaches and Camps
unner & triathlete
Race Your Best Tips and Tactics to Help You Set a PR Issue 35: May/June 2009
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Engineered Sports Foods Convenience or Necessity?
>> CONTENTS << FEATURES 14
TRAINING EDGE: 10K & HALF MARATHON RACING
2009 GUIDE TO CLUBS, COACHES AND CAMPS
YOUTH RUNNING: COLORADO’S OUTDOOR TRACK SEASON
THE FAST LANE: Q&A WITH BRENT AND SARA VAUGHN
NUTRITION ADVANTAGE: ENGINEERED SPORTS FOODS
LIGHTER SIDE: A TRIBUTE TO MY RUNNING PARTNER DEPARTMENTS
EVENT GUIDE CREDITS Editor Jessica Griffiths Jessica@coloradorunnermag.com Contributing Writers
Nancy Clark, Lynette Newton, Tracy Peterson, Jeff Recker, Bill Stahl, Roy Stevenson
Bernie Boettcher, Dee Budden, Thomas Dewane, Steve Glass, Larry Volk, Victor Sailer, Amy Schultz
ADVERTISING AND MARKETING Publisher / Advertising Derek Griffiths Derek@coloradorunnermag.com 720-985-9047 National Account Rep Larry Eder, Running Network firstname.lastname@example.org The entire contents of this magazine are Copyright 2009 by Colorado Runner LLC. Colorado Runner is a registered trademark of Colorado Runner LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without the written permission of the publisher. SUBSCRIPTION SERVICES Your satisfaction is very important to us. Colorado Runner is mailed out via USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly. You can e-mail you change of address to derek@ coloradorunnermag.com. Colorado Runner is published six times a year and is available through paid subscription, newsstands and speciality stores in Colorado, New Mexico, and Wyoming. An annual subscription costs $12.97. To subscribe, please send payment to Colorado Runner Subscriptions, 12085 Pommert Rd, Greenfield, OH, 45123. Please include your current address, phone and e-mail. Subscriptions are also available online at coloradorunnermag. com.
COVER: A solitary runner passes beneath the red rock formations during The Better Half Marathon outside Gateway, CO. Photo by Bernie Boettcher THIS PAGE: Patty Murray-Albo finished third in the master’s race at the Carlsbad 5000. Photo by Victor Sailer / PhotoRun.net
EDITORIAL SUBMISSION Unsolicited manuscripts, photographs, race results or other materials are welcome. We prefer email submissions to email@example.com The publication deadline for each issue is one month prior to its release. Colorado Runner is printed on 20% recycled (10% post-consumer waste) paper. All inks used contain a percentage of soy base.
DURANGO MOTORLESS TRANSIT coloradorunnermag.com
FORT COLLINS RUNNING CLUB
>> LETTER FROM THE PUBLISHER <<
Love and Marriage at the University of Colorado Question: What do the following former University of Colorado distance runners have in common? *Dathan Ritzenhein and Kalin Toedebusch *Adam Goucher and Kara GrgasWheeler *Steve Slattery and Sara Gorton *Brent Vaughn and Sara Ensrud *Alan Culpepper and Shayne Wille Answer: They’re all married! But why? Are the hills of Boulder just ripe with love, or is there something more to this coincidence. Some might say that a sport like distance running requires such a strong commitment on the road and track that it attracts a very responsible personality type. Or, maybe runners are people who understand the value of commitment. It would also stand to reason, then, that long distance running is such a lonely sport that runners would seek companionship with other runners. I also believe that because the men’s and women’s track and cross country teams often train together and travel to meets together, they have a higher likehood of dating each other. In other collegiate sports, the men’s and women’s teams would never share the same buses and hang out at the same venues like they do in track and cross country. Or, perhaps, these couples were just hoping to spread their super elite gene pool to create future Olympic runner babies! In this issue, we interview Colorado couple Brent and Sara Vaughn. They talk about running, marriage, and raising their daughter. Check it out on page 28. Also in this issue, we help you connect with local running and triathlon clubs, as well as find local coaches and training camps. If you’re ready to meet other athletes who share your passion, or if you’re ready to take your training to the next level, you’ll want to see what’s available around the state, beginning on page 20.
Happy trails! Derek Derek and Jessica: I can tell you are always tweaking things to make your magazine better and better. Your magazine is one of the few that I read from cover to cover because it is “trim” (no excessive amounts of ads; articles and runner results that are relevant to local runners). Thanks so much for all your hard work - it’s reflected in the magazine. Lisa Scroggs, Highlands Ranch Derek, Your magazine is excellent. I just read my first online copy last night. Success in all your endeavors. Veni, vidi, vici, Claude Diamond, Winter Park coloradorunnermag.com
Steve Glass / Glass Photography
>> LETTERS TO COLORADO RUNNER <<
>> THE STARTING LINE <<
“It is not the mountain we conquer, but ourselves.” -Sir Edmund Hillary
Another gorgeous day at the Jeremy Wright North American Snowshoe Championships at Beaver Creek Resort. Photo by Bernie Boettcher 10 coloradorunnermag.com
Photograph by: Scott McClarrinon
JUNE 6&7 10K Spring Run Off * & Mud Run * JUNE 20
LA SPORTIVA Beaver Creek Summer Solstice
LA SPORTIVA Vail Hillclimb
LA SPORTIVA Vail Half Marathon
LA SPORTIVA Berry Picker Trail Run
LA SPORTIVA 10K @ 10,000 Feet
Beaver Creek Vertical Ascent *
LA SPORTIVA Evergold 10K * Not a series event.
VRD is an equal opportunity service provider and operates under special permission from the White River National Forest.
For more information and to register, contact: VRD SPORTS 970-479-2280 www.vailrec.com
>> RUNNING SHORTS <<
USA Triathlon Names Athletes of the Year USA Triathlon named three Colorado triathletes as recipients of the Garmin 2008 Age Group Athlete of the Year awards, as selected by the USAT Age Group Committee and Duathlon Committee. Included in the total list were 18 awards for triathletes and duathletes across multiple categories for men and women, including overall, masters, grandmasters, paratriathlon, and juniors. In age group triathlon, Brooke Davison, 37, of Boulder was honored. In the masters triathlon division, Ellen Hart, 50, of Denver was selected. The female paratriathlete of the year was Sandy Dukat, 36, Denver. Four Colorado triathletes were awarded Elite Athlete of the Year awards for 2008. Highlighting the list are Olympic/ITU Triathletes of the Year Matt Reed, 33, of Boulder, and Laura Bennett, 33, of Boulder. Andy Potts of Colorado Springs was named Multisport NonITU Athlete of the Year. Jasmine Oeinck, who is originally from Littleton but now lives in Colorado Springs, was crowned U23 Athlete of the Year.
Ric Rojas Boys Capture Third Barringer at the NCAA Indoor Champs.
Rocky Mountain Road Runners Celebrate 50 Years The Rocky Mountain Road Runners (RMRR) celebrate 50 years of running in Denver with the “50th Anniversary Week of Running” May 31 through June 6, 2009. Founded in 1959 as the Denver Track Club, the Road Runners have built strong ties to the Denver running community and are now a 500+ member running club. The RMRR is best known for monthly Trophy Series races with a staggered start system that welcomes runners and racewalkers of all ages and abilities. Beginning May 31st with a two mile race and pancake breakfast in Denver’s Bible Park, the 50th Anniversary Week of Running includes a track workout, a predict-your-time run, a reunion event for past and present members, a fun run in Washington Park, a trail running night, and a celebration relay at Heritage High School Track. “The 50th Anniversary Week of Running appeals to both old and new runners,” said Deb Cunningham, president of RMRR. “The week celebrates our long history, and gives us a chance to show new runners what we have to offer. RMRR is a club where runners always seem to find friends and encouragement, no matter what their running goals and abilities are. The club is a real bargain when you consider that our monthly races are free to members,” Deb continues. “The 50th Anniversary Week of Running will get the Road Runners’ next 50 years off to a great start.” All of the events are free and open to the public. More information about the club and the schedule of events is available on the website at www.rmrr.org. 12 coloradorunnermag.com
The Ric Rojas Running “Midget” boys (11-12) took third place in the National Junior Olympic Cross Country Championships. The team was led by Rich Sanchez, a Louisville Middle Schooler, who broke into the top 10 with an 8th place finish (10:30) over the 3K course. Sanchez was followed by team members Naat’aani Todea in 27th place (10:42), Zane Jeffress in 60th place (11:08), Zac Petrie in 62nd place (11:09) and Charlie Carner in 120th place (11:35). “I am so proud of these boys,” said Coach Ric Rojas. “They did everything that was asked of them. It was truly a team effort. My philosophy has always been to ‘undertrain’ our kids so that they are fresh for these big races.” The Southern California “RRA” team won the Midget division with 115 points and was followed by the “Nitehawks” SC with 117 points. Ric Rojas Running scored 144 points for third place. Emma Sanchez, also representing Ric Rojas Running, finished 100th in the “Midget” girls race. Her time was 12:15.
Another Record for Barringer University of Colorado senior Jenny Barringer captured the 3,000-meter run title in record time at the NCAA Indoor Track and Field Championships. Barringer finished the race in a NCAA record 8 minutes, 42.03 seconds, which is the fourth best time run in the world this year. University of Washington junior Katie Follett of Fort Collins finished fifth in the 3K in 9:15.73. “I wanted to run for time - get something out there that would stay around for awhile,” Barringer said. She now owns three collegiate indoor records. She ran 4:25.91 in the mile, 8:42.03 in the 3K and 15:01.70 in the 5K. Not to be forgotten is her outdoor steeplechase collegiate best, which also doubles as the American record, at 9:22.26. “The records are special to me because
I believe the frontier of women’s track and field is improving on every level,” Barringer said. “I hold three distance records amongst some of the best female athletes ever to step on the track, in my opinion.”
Emanuel Wins the Mile Lee Emanuel, Jarrin Solomon, and the University of New Mexico entered the 2009 NCAA Indoor Track & Field Championships as relative unknowns. The senior duo, however, put New Mexico back on the national map with their sensational performances, helping the Lobos finish tied for 16th in the men’s standings - their first top-20 finish since 1984. Emanuel opened the day with a stirring victory in the men’s mile (4:00.36), becoming the Lobos’ first national track and field champion since Michael Solomon won the 600-yard run in 1977. Michael’s son, Jarrin, followed that performance with a fifth place finish (46.55) in the 400 meters - the best finish ever by a UNM sprinter at the Indoor Championships.
USA Tri Sets National Team USA Triathlon has released the rosters making up the Elite National Team and two new programs targeting developmental athletes: Project 2012 and Project 2016. The “best of the best” are included on these lists of athletes who will compete for the United States in international events in 2009. Colorado athletes on the elite roster include Laura Bennett, Sarah Groff, Sarah Haskins, Hunter Kemper, Matt Reed, and Andy Potts. Colorado athletes on the Project 2012 roster include Brian Fleischmann, Tim O’Donnell, Jasmine Oeinck, and Mary Beth Ellis, while the Project 2016 team includes Matt Seymour. Hart was named USAT Master of the Year.
history with nine Olympic and World Championship medals to his credit, has announced his retirement. “From the day-to-day challenges of training to the intensity of competition, I will miss the rigors of being an athlete,” said Godina, a four-time World Champion and two-time Olympic medalist. “But I am retiring with pride and a true sense of satisfaction with what I’ve accomplished. I’m happy to have played a large role in the drug-free revolution in my events, and I look forward to continuing a heavy involvement in the sport.”
Goucher Wins in Lisbon
Godina at the 2005 World Championships.
Cheyenne’s John Godina Retires
Dryer Fourth, Torres Fifth At USA 15K
Moody 2nd at Shamrock Shuffle Boulder’s Tera Moody braved a blizzard in Chicago to finish second at the nation’s largest 8K, the Bank of America Shamrock Shuffle. Moody’s time of 28:03 was a blistering pace considering the conditions. Olympic bronze medalist Deena Kastor won the event, which was held on March 29. While 30,000 runners registered for the popular race, only 13,714 elected to brave the elements and tromp through the snow on race morning.
Braun Named Athlete of the Year Adams State College junior Aaron Braun of Fort Collins was named as the NCAA Division II Track Athlete of the Year for the 2009 indoor season by the U.S. Track & Field and Cross Country Coaches Association. Braun is an eight-time All-American and three-time NCAA Division II National Champion. Also on the ballot were teammates Matt Gersick of Pueblo West and Michele Williams of Colorado Springs.
Opposite: Kirby Lee / Image Of Sport, Derek Griffiths / Running Memories This Page: Victor Sailer / PhotoRun.net
36-year-old John Godina, a graduate of Cheyenne Central High School and one of the most-decorated throwers in track-and-field
Former CU Buff Kara Goucher was a convincing winner of the women’s race at the 2009 Half Marathon in Lisbon, Portugal. Goucher, who was the women’s 10,000m bronze medalist at the 2007 World Outdoor Championships, broke from the field a third of the way into the race and ran mostly by herself to the finish, winning the event in 1 hour 8 minutes 30 seconds, which was 30 seconds ahead of runnerup Alice Timbilili of Kenya. “The race is beautiful, I intend to return again and try to run faster than I did today,” Goucher said. “I’m preparing for a marathon in the spring so I couldn’t run faster. I like to run in a mixed race, with men and women together.”
Elva Dryer of Gunnison finished fourth and Jorge Torres of Boulder placed fifth at the USA 15K Championships in Jacksonville, Florida. Dryer finished in 50:40 under cool, cloudy conditions. Torres took fifth by one second in 44:05. This marks the 16th year that the championships have been hosted by the Gate River Run. A total prize purse of $58,000 was on the line.
by roy stevenson
>> TRAINING EDGE <<
Racing Tactics for the 10K and Half Marathon
The Different Pacing Strategies The three established pacing strategies are positive splits, (see sidebar - “How To Win”), negative splits, and even paced racing.
Here you appear well behind the front-runners in the early stages. But you gradually speed up, picking off the front-runners who are slowing, then come through with a roar in the last mile or two to snatch victory from bewildered front-runners who never even saw you during the entire race. 14 coloradorunnermag.com
As the name implies, you run at a steady, even pace the entire distance, so your two halves of the race are nearly identical. This has some great advantages and is how most runners get their best times, and world records are set. Perhaps a better way to explain it is “even effort”, meaning that your effort is distributed evenly along the course. Hence when you come to hills, you will still slow down, but your effort is maintained.
Benefits Of Steady Pace Or Negative Split Races The theorized benefits of steady pace or negative split racing are that a slower early pace conserves greater stores of glycogen,
whereas a fast early pace depletes glycogen supplies at a horrendous rate - a critical concern in any race over the 5K distance. In addition, when you start too fast, the by-products of rapid glycogen breakdown via the lactic acid energy pathway, results in an exponential increase in lactic acid, further increasing the muscle tissue acidity. High lactate translates into reduced efficiency and a much slower pace. Jeff Galloway, in his book Galloway’s Book on Running, claims that for every second you run too fast in the first three miles, you’ll run as much as 10 seconds slower per mile at the end. Presumably, in an extended event like the half marathon, the slow down will be more dramatic than this. Thus, moderate, steady pace or nega-
How to Win First, let’s deal with strategies followed by elite runners at the front of the pack, as their tactics are arguably the easiest to plan. Traditionally elite runners will either . . . (i) Maintain contact with the leader or leading group, to cover fast breaks and surges, and hope to out sprint everyone in the last mile or so. (ii) Run from the front to break away from the rest of the pack, soon after the start (called positive splits) or at a crucial point of the race -while looking as calm and in control as they can to psyche out the rest of the studs. The idea is to hang on to the end, hoping no one else has another gear left. (iii) Put in nasty surges throughout the race, dropping off a few runners each time, until it’s down to you and one or two others.
You’re waiting behind the start line, twitching your legs nervously, just wanting to get going. Bang! The gun goes off. A whole universe of possibilities is waiting for you when you return to the finish at the end of your race. Will you cross this line elated that you’ve run close to your best time and wrung everything out of yourself that you possibly could? Or will it be another one of those races where you grimly hang on to the bitter end, lunging across the finish line, exhausted? Will you walk away wondering why your training has been going so well, yet your time was one or two minutes slower than your best? I suspect most runners experience the second scenario. And the reason is simple. The majority of semi-serious and recreational runners just line up, trot off when the gun goes, wait for the race to unfold, and then run their race accordingly. This is a recipe for mediocre performances, and often leads to disaster. It seems a shame to go through all that sweat and tears in training to walk away disappointed with your performance. A poor race is discouraging for runners of all levels, not just the elite jackrabbits out front. Numerous factors must be taken into account on race day to help you form your tactical plan for the event. Most of them stem from knowing your level of fitness, but other factors come into play as well.
tive split strategy minimizes the threat of glycogen depletion and reduces the chances of premature exhaustion. In other words your energy is economically burnt during the entire race. These tactics are clearly superior to the fastslow pace. Psychologically, the negative split or even pace tactics reap great rewards when the savvy paced runner apparently “surges” through the field in the second half of the race, overtaking gasping runners by the dozen. All he or she is doing really is maintaining pace, while the fast starters are slowing dramatically. Pacing charts available on the internet and in running books will help you plan your pace. Many runners laminate pace charts and hang them under their race numbers where they can refer to them easily.
Your Race Plan Is Based On Your Desired Race Pace Numerous factors come into play when you plan your race strategy. It’s all about setting the right pace on race day that will get you to the finish in your fastest time with not much energy left. And your pace must be set according to these critical factors: your fitness, the topography of the course, and ambient weather conditions. Also bear in mind that your race plan is only a guide, and you need to be prepared to adjust according to how you feel when you get rolling. An example or two best illustrates the dynamic interplay between these factors. If it’s a hilly 10K course, 80 degrees, 80% humidity, with a five mile an hour headwind, and you are not particularly well conditioned, clearly you would need to set a conservative pace only a notch above your standard training pace for this distance. On the other hand, if you’ve just finished a three month conditioning phase, the
course is flat, with low humidity and a near perfect temperature of 50 degrees, the pace you set should be near maximal. Regardless of the weather conditions, your early pace must be slower than your planned race pace, at least for the first mile.
Heat And Humidity According to research, runners start to slow down past 55 degrees, and start suffering at 65 degrees. Heat acclimatization can help reduce this margin, but very few runners can run as fast in 75 degree weather, as they can in 44 degrees, for example. When humidity is thrown into this mix, the slow down is even more pronounced. Going out at a faster pace than you can maintain in extreme heat and/or humidity invites an inevitable slow down in your race pace that you can’t do anything about except adjust your pace downwards and hang on. Also realize that if your race is a morning one, it will have heated up when you finish. Therefore the prudent runner will start off at a pace he or she can maintain in this climate, perhaps as many as 30 seconds per mile slower than normal. Galloway recommends slowing your goal pace by 3-5 % in 59 to 70 degree temperatures; 7-12% in 70 to 81 degree temperatures; and by 20% above 81 degrees. Although not scientifically based, these recommendations seem reasonable.
How To Plan Your Race The Warm Up The multiple benefits of warm up make this practice worthwhile. However, many runners overdo it and fatigue themselves prematurely, burning up valuable glycogen stores and losing water that will be needed later, when they
overheat. Your warm up for a 10K should be 15-20 minutes, no more. A shorter warm up for a half marathon (10-15 minutes) is still a good idea, and even shorter if its very hot and humid. The converse applies in cold conditions, below 50 degrees.
How many of us are guilty of flying off at a suicidal pace in the first mile or two in a 10K because we got excited and caught up in the moment, and disregard common sense? You need only to experience this once to realize that it is not wise - and you’ll feel miserable at the finish. The excitement of competition causes your adrenal glands to dump large amounts of stress hormones like adrenalin into your bloodstream, often causing runners to override com-
Research on Pacing Strategies What do the exercise scientists have to say about pacing strategies? Fortunately, a few running studies have looked at varying pace from fast to slow, slow to fast, and constant (even) pace. One such study looked at blood lactates of well-conditioned runners during exhaustive treadmill runs over 3/4 mile. Their blood lactate accumulation and oxygen requirements were significantly lower in the slow to fast trials. The even paced data were next, and the fast to slow lactate accumulation and oxygen utilization were highest of all three tests. Another study examined heart rate response to these pacing patterns during a one mile run. It found the slow to fast pattern required less energy than the other race patterns. Another study over one mile found that when pace varied, significantly higher oxygen debt was incurred, and that steady pace was the most efficient means of using energy reserves. Although these studies were done over relatively short distances, it seems reasonable that the deleterious effects of positive split races would be more exaggerated over longer distances such as 10K and the half-marathon. Common sense tells us that the longer the race, the more the effects of a rash early pace will be felt later on. So it’s crucial that you start your 10K or half marathon at a pace that you can maintain all the way to the finish.
>> TRAINING EDGE <<
The Middle Of The Race
By now you should still be running within your capabilities, so gradually start picking up your tempo. Do not pick your pace up in a short fast burst - it should be done over a halfmile or more; speed up almost imperceptibly.
Altering Your Strategy Midrace
Most of the time you should attempt to stay with your pacing plan, but occasionally the weather or how you are feeling will merit altering your pace. Do so without regret, and realize we’re not machines, occasionally we’re just not up to the challenge for some unknown reason.
There is convincing evidence to support the tactic of drafting behind other runners. Research shows the energy required to overcome air resistance increases exponentially with running velocity and headwind. The energy cost of overcoming air resistance depends on air density, your frontal surface area, and the square of your running velocity. One study found that running at six minute pace in calm conditions uses about 2.9 liters of oxygen/minute, while running at the same speed into a 10 mph headwind increases the oxygen cost 5%, to 3.09 liters/minute. Another study found a 10 mph headwind adds 8% to energy costs. Any runner ignoring these daunting statistics flirts with disaster. But by drafting behind another runner you reduce wind resistance by 90%, and decrease your energy expenditure by 7%.
Thus, your strategy should be to shelter about three feet behind other runners into a headwind, whenever possible. You’ll save a lot of energy doing this. Conversely, when the wind is behind you, come out wide from the pack, set your sails, and pick up your pace. Running with a group can help tremendously. Sharing the goal and motivating each other can really help your time. Just make sure the pack is running at your pace.
Accurate courses are measured over the shortest possible route open to the runners. So make sure you cut the corners - this is not cheating. Running down the center of the road adds 1-2 seconds to your finish time and extends the distance you run.
Using External Stimuli
You’ll find the crowd and supporters along the course will help you get through the race. Use this stimulus as much as possible, without making you divert from your pace plan.
The Last Third Of The Race
No matter how well you are pacing yourself, you’ll be feeling discomfort by this stage, ranging from moderate to extreme. Concentrate on being as relaxed as possible, and holding your form. Focus on maintaining your pace, breathing, temperature, and rhythm, and adjust pace up or down as you process this feedback. At this stage, there’s a tendency for runners to slump forward like a sack of potatoes, causing their stride to shorten, leading to a much slower pace. A good resistance-training program focusing on the core can help delay this deterioration.
Your Final Sprint
The practice of sprinting the final few hundred meters should be used with caution, if at all. You’ve just thrashed yourself over 10K or 13.1 miles, and your body is screaming out to stop. Perhaps getting your heart rate up to near maximum, accumulating excess lactate, and the other stressors that zap your tired body here might not be worth those few seconds you’ve
Upcoming 10Ks and Half Marathons to try: 5/09 - Highline Canal Run 10K, Littleton 5/09 - Grand Valley Half Marathon, Palisade 5/17 - AirLife Memorial 10K, Littleton 5/17 - Colfax Half Marathon, Denver 5/24 - Medicine Bow Half Marathon, Laramie 5/25 - Bolder Boulder 10K, Boulder 6/07 - Turquoise Lake Half Marathon, Leadville 6/07 - Steamboat Half Marathon & 10K, Steamboat Springs 6/07 - Casper Half Marathon, Casper 6/07 - Deadwood Mickelson Trail Half Marathon, Deadwood 6/13 - Run The Rockies Half Marathon & 10K, Frisco 6/14 - Rocky Mountain Half Marathon, Denver 6/14 - Estes Park Half Marathon & 10K, Estes Park 6/27 - Northside Stride 10K, Denver 6/27 - Slacker Half Marathon, Georgetown shaved off your time. Instead, maintain your pace and effort through the finish line. These then, are the basic strategies used in most 10K and half-marathon races. It’s clear what the most effective tactics are, based on research and much personal experience. Maybe it’s time for you to evaluate your personal racing tactics and try something new? Roy Stevenson has a master’s degree in coaching and exercise physiology from Ohio University. Roy ran his first marathon in 2:42:28 at age 19, then a New Zealand under-20 record. His articles on running have been published in over thirty regional, national and international running magazines and e-zines in the U.S., U.K., Australia and South Africa.
Ace the Race
Here are some questions the canny middle of the pack runner should be asking him or herself before the race. *Do I have a race plan based on the following? *What level of runner am I? (Recreational, semi-serious, elite)? *Am I familiar with this course? (Hilly, flat, rolling)? *What are the weather conditions today? *What strategy am I going to use to run this race? (Negative splits, equal splits, positive splits)? -Remember, hills, wind, heat and humidity will all throw you off your desired goal pace, so slow down your goal pace to allow for these factors.
mon sense, and start far too quickly - so hold yourself back and start very slowly - up to 30 seconds slower than your desired race pace, or even run at your standard training pace. Don’t worry about losing time this way - you’ll make it up when it counts later in the race. Start with runners of your ability, not faster runners. If it’s a large race, maintain a steady pace and avoid weaving in and out of the runners to overtake them. Settle into your desired goal pace somewhere around the first mile. Keep things under control until you’re past the first two miles in the 10K and five miles in the half marathon.
Here is a list of Colorado-based training groups, coaches and clubs for runners and triathletes, followed by a list of Coloradoâ€™s summer running camps.
Clubs/Training Groups/Coaches Running Boulder Bobby McGee Endurance Sports; Contact - Bobby McGee; bobbymcgee.com BOLDRunning; Contact - Ewen North; bolderboulder.com; 303-444-7223 Boulder Fit; Contact - John Oliva; boulderfit.com; 303-889-1009 Boulder Road Runners; Contact - Rich Castro; boulderroadrunners.org; 303-449-6650 Boulder Striders; Contact - Darren De Reuck; boulderstriders.com; 303-579-0870 Boulder Trail Runners; Contact - Buzz Burrell; groups.yahoo.com/group/BoulderTrailRunners/
unning is a difficult sport. It requires time and energy to achieve a certain level of fitness. Sometimes you can get caught on a plateau or fall behind in your training due to injury, lack of motivation or both. And, sometimes, life can just get in the way. If you currently find yourself lacking direction in your running, maybe it is time for you to join a group, find a coach, or attend a camp. Clubs
Clubs are usually non-profit organizations that produce some events and may meet occasionally for group workouts. Members typically receive discounted entry into club events as well as discounts at some specialty stores. Some clubs produce a newsletter that is included in the yearly dues.
Training groups are similar to clubs, but without the event production. Most training groups also provide coaching for specific event distances. Some training groups meet a couple of times per week for group workouts. A few training groups even have large contingents that travel together to different events. 20 coloradorunnermag.com
Coaches can offer a wide range of services from group training to individualized workouts. Some offer complete individual schedules and online coaching. Some coaches offer their services through a training group while others simply offer advice over the phone or email.
Camps can be a great way to jump start your training. There are camps for all different age groups, from teens to adults. These camps usually last anywhere from three days to a week and are held on location in various parts of the state.
Jeff Galloway Training Program; Contact - John Bridges; jeffgalloway.com; 303-464-0147 Longmont Running Club; groups.yahoo.com/ group/L_R_C/ Relay Runners of the Rockies; Contact - Ben Wiley; RelayRunners.net; 303-466-1630 Ric Rojas Running; Contact - Ric Rojas; ricrojasrunning.com; 303-257-5908 Summit Runner Coaching; Contact - Zach Crandall; summitrunnercoach.com; 303-817-3764
Colorado Springs/Pueblo Carmichael Training Systems; Contact - Chris Carmichael; trainright.com; 866-355-0645 Falcon Flatlanders Running Club; Contact - John Thompson; falconflatlanders.org; 719-491-5270 Incline Club; Contact - Matt Carpenter; inclineclub. com Jack Quinnâ€™s Running Club; Contact - Ivette Gallegos; jackquinnsrunners.com; 719-385-0766 Landshark Running Club; Contact - Steve Rex; landsharkrunclub.com; 719-594-4787 Moms in Motion; Contact - Vanessa Warren; momsinmotion.com; 719-594-6011 Pikes Peak Road Runners; Contact - Patricia Lockhart; pprrun.org Rainsberger Athletics; Contact - Lisa Rainsberger; traininggoals.com; 719-337-2737 Southern Colorado Runners; Contact - Gary Franchi; socorunners.org; 970-676-4100 Stetson Running Club; Contact - Carol Lampre; 719-574-2166 Team CRUD; Contact - Paul Dewitt; teamcrud.com
Denver Metro A Step Forward Running Club; Contact - Lina Gage; astepforwardrunning.com; 303-641-5424 Altitude Running Club; Contact - Tiffnie Wyers; altitudepeakfitness.com/runningclub.php; 303-2973080
Courtesy of Leadvilee Trail 100
Guide to Clubs, Coaches, and Camps
Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975
BOLDRunning; Contact - Ewen North; bolderboulder.com; 303-444-7223
Irish Snug Running Club; Contact - Frank McGoughlin; irishsnugrunners.com; 303-839-1394
Team Challenge; Contact - Jen Giorgio; ccteamchallenge.org; 303-693-9163
Colorado Columbines; Contact - Cathy Rosset; columbines.org
JDS Sportcoaching; Contact - Jonathan Siegel; jdssportcoaching.com; 877-698-5835
Team in Training; Contact - MacKenzie Lane; teamintraining.org/rm; 303-984-2110
Colorado Masters Running Association; Contact - Connie Ahrnsbrak; comastersrun.org
Jeff Galloway Training Program; Contact - Mike Costas; denvergalloway.com; 303-978-9320
Train With Rainey; Contact - Rainey Wikstrom; trainwithrainey.com; 303-750-1191
Colorado Sun Track Club; Contact - Rob Marquez; coloradosuntrackclub.com; 303-289-3330
Niketown Running Club; nikerunning.com/ runningclub; 303-623-6453
Zoom Track Club; Contact - Connie Williams; zoomtimesports.com; 303-925-1853
CP Fitness; Contact - Charley Perez; cperezcoaching.com; 720-493-8612
Optimize Endurance Sports; Contact - Rob Lockey; optimizeendurance.com; 303-356-9893
Denver Fit; Contact - Brad Breland; denverfit.com; 303-721-1520
Pancreatica Pacesetters; Contact - Rob Rabb; pancreatica.org; 877-647-0400
Denver Trail Runners; Contact - Adam Feerst; dtr. runuphillracing.com; 303-870-0457
Personal Best Marathon Coaching; Contact - Brian Glotzbach; personalbestmarathoncoaching. com; 720-413-0882
Endurance Performance Coaching; Contact Cody Waite; epcmultisport.com- 720-841-8905 Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975
Potts Trotters; 303-877-8534
Evergreen Runners Circle; Contact - Dave Caprera; geocities.com/colosseum/lodge/7018/
Foothills Park & Recreation Endurance Coaching: Contact - Brian Glotzbach; ifoothills.org; 303-409-2263
Run Strong; Contact - Mauren Roben; run-strong. com; 303-220-1037
Heart of North Denver Running Club; Contact - Jeff Young; heartofnorthdenverrunningclub.com; 720-937-5082
“The Race Across the Sky”
Leadville Trail 100
Highlands Ranch Running Club; Contact - Roxane Geisler; highlandsranchrunseries.com/Running_ club/; 303-979-8097
Crested Butte Mountain Runners; cbmountainrunners.org; 970-349-5326 Eagle Mountain Runners; Contact - Cait Hilmer; eaglemountainrunners.com
Rocky Mountain Road Runners; Contact - Deb Cunningham; rmrr.org; 303-871-8366
Governor’s Park Running Club; Contact - Stoney Jesseph; firstname.lastname@example.org
Chaffee County Running Club; Contact - Tom Sobal; salidarec.com/ccrc/; 719-530-0525
Phidippides Track Club; Contact - Brad Breland; phidippides.org; 303-721-1520
Fast Trackers Women’s Track Club; Contact - J’ne Day Lucore; 303-396-7485
Fuel4mance; Contact - Bob Seebohar; fuel4mance. com
RunUphill Racing; Contact - Adam Feerst; runuphillracing.com; 303-870-0487 Runners Edge of the Rockies; Contact - David Manthey; runnersedgeoftherockies.com; 720-3184150 Sassy Fit; Contact - Celina Moser; sassyfit.com; 303-725-4534 St. Jude Heros; Contact - Lindsay Houseal; stjudeheros.org; 303-377-9987
Evergreen High Altitude Pirates; Contact - Rob Wright; 720-371-2814
Northern Colorado Anaerobic Management; Contact - Jon Sinclair; anaerobic.net; 970-493-5659 Fort Collins Running Club; Contact - Ron Michaels; fortcollinsrunningclub.org; 970-225-3900 Jeff Galloway Training Program; Contact - Mary Callan; jeffgalloway.com; 970-443-9380 Loveland Road Runners; lovelandroadrunners.com t2 Coaching: Contact - Wendy Mader; t2coaching. com; 970-308-4499
June 27, 28, 29 Leadville Trail 100 Run Training Camp* July 11 Leadville Trail Marathon & Heavy Half Marathon* July 25 Leadville Silver Rush 50 Mile Mtn Bike Race* July 26 Leadville Silver Rush 50 Mile Trail Run* August 15 Leadville Trail 100 Mtn Bike Race August 16 Leadville Trail 100 10k Run* August 22-23 Leadville Trail 100 “The Race Across the Sky”*
*on-line registration available for these events
PO Box 487 Leadville, CO 80461 719.486.3502 | email@example.com design/photo: BarracudaMAD.com
>> CLUBS, COACHES AND CAMPS << Western Slope
Durango Motorless Transit; Contact - Marjorie Brinton; go-dmt.org
Carmichael Training Systems; Contact - Chris Carmichael; trainright.com; 866-355-0645
Mesa Monument Striders; Contact - Christopher Schnittker; mmstriders.com; 970-241-RUNN
Pikes Peak Triathlon Club; Contact - Tammy Bailey; pikespeaktriathlonclub.com
San Juan Mountain Runners; sjmr.org
Rainsberger Athletics; Contact - Lisa Rainsberger; traininggoals.com; 719-337-2737
Multisport Boulder ABS Training Systems; Contact - Andie Bernard; abstrainingsystems.com; 303-859-8999 Boulder Performance Network; Contact - Danny Suter; boulderperformance.net; 303-818-8374 Boulder Tri Babes; Contact - Andie Bernard; bouldertribabes.org; 303-859-8999 Boulder Triathlon Club; Contact - Dieter Bruhn; teambtc.org D3 Multisport; Contact - Mike Ricci; d3multisport. com; 303-545-6868 Dave Scott Triathlon Training; Contact - Dave Scott; davescottinc.com; 303-786-7184 Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975 Mark Allen Triathlon Training; Contact - Mark Allen; markallenonline.com Wes Hobson Performance; Contact - Wesley Hobson; weshobsonperformance.com
Practical Coaching; Contact - Steve Pye; practicalcoaching.net Rocky Mountain Triathlon Club; Contact - Charley Perez; rmtriclub.com; 720-493-8612 Team in Training; Contact - MacKenzie Lane; teamintraining.org/rm; 303-984-2110
BikeSource Multisport Club; Contact - Sean O’Neil; bikesourcetriclub.com; 303-221-4840
Train With Rainey; Contact - Rainey Wikstrom; trainwithrainey.com; 303-750-1191
Colorado Triathlon Club; coloradoac.com/ inverness; 303-790-7777 CP Fitness; Contact - Charley Perez; cperezcoaching.com; 720-493-8612 CWW Triathlon; Contact - Yoli Casas; cww-triathlon. org; 303-313-1947 Endurance Performance Coaching; Contact Cody Waite; epcmultisport.com- 720-841-8905 Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975 Fuel4mance; Contact - Bob Seebohar; fuel4mance. com JDS Sportcoaching; Contact - Jonathan Siegel; jdssportcoaching.com; 877-698-5835 MajRae Triathlon Club; Contact - Heather Rodriguez; majrae.com; 303-359-8042 Mile High Multisport; Contact - Pete Alfino; milehighmultisport.com; 720-291-4938
Western State College High Altitude Distance Camp: 7,703’ In the Rocky Mountains - Gunnison, CO July 19-24, 2009 $398 Duane Vandenbusche, Camp Director
Head Coach of 12 NCAA DII men’s and women’s cross country team champions.
Current Western State Head XC Coach, 2007 NCAA Men’s Coach of the Year.
Seven-time national champion in XC and track & field and member of US World XC Team. * High Altitude Training * Weight Training / Pool Workouts * Beautiful Mountain Trails * Goal Setting / Race Tactics * White Water Rafting * Mountain Hike In Nearby National Forest
Contact: Duane Vandenbusche firstname.lastname@example.org 970-943-2068 www.wscathletics.com See: Cross Country, Distance Camp May/June 2009
Parker Triathlon Club; Contact - Scoty Graber; parkertriclub.com
Optimize Endurance Sports; Contact - Rob Lockey; optimizeendurance.com; 303-356-9893
Parker Multisport Club; Contact - Luke Pittman; parkermultisport.com; 720-289-6903
Mountains Roaring Fork Women’s Triathlon Club; Contact Judy Haynes; roaringforktriteam.com; 970-618-1006 Steamboat Springs Triathlon Club; Contact - Dave Wittlinger; steamboattriathlon.com; 970-819-2722
Northern Colorado Greeley Triathlon Club; Contact - Todd Lowe; greeleytriathlonclub.com Northern Colorado Triathlon Club; Contact - Teddy Martinez; nctriclub.org t2 Coaching: Contact - Wendy Mader; t2coaching. com; 970-308-4499 Windsor Triathlon Club; Contact - Jael Morgan; windsortriclub.com; 970-978-7184
Camps Boulder Active Running Vacations; Ages - Adult; Contact - Matt Linick; runningawayonline.com; 877-544-2929 Boulder Running Camps; Ages - High School; Contact - Jay Johnson; boulderrunningcamps.com; 303-800-4659 Marathon Training Experience; Ages - Adult; Contact - Matt Linick; runningawayonline.com; 877544-2929
GROUP FULL & HALF MARATHON TRAINING PROGRAMS
Pat Manson’s Pole Vault Immersion Camps; Ages - High School; Contact - Pat Manson; patmanson. com; 303-403-9111
Colorado Springs UCCS Cross Country Camp; Ages - High School; Contact - Brad Winn; uccscamps.com; 719-2623005
DEFINE. CREATE. ACHIEVE.
Denver Spikes Running Camp; Ages - Middle and High School; Contact - Anna Hettinger; run-strong.com; 303-220-1037
Estes Park Trail Running Weekends; Ages - Adult; Contact - Terry Chiplin; activeataltitude.com; 970-586-8063
Fort Collins Colorado State University Distance Camp; Ages - High School; Contact - John Carter; csurams.cstv. com; 970-941-2962 Jim Ryun Running Camp; Ages - High School; Contact - Jim Ryun; ryunrunning.com
Gunnison Rocky Mountain Cross Country Camps; Ages - High School; Contact - Trent Sanderson; teamprepusarunning.com; 970-209-4349 Western State College High Altitude Distance Camp; Ages - High School; Contact - Duane Vandenbusche; wscathletics.com; 970-943-2068
Leadville Leadville Trail 100 Training Camp; Ages - Adult; Contact - Marilee O’Neal; leadvilletrail100.com; 719-486-3502
is an individual sport...
but nobody said you should train alone!
generate your next level TM
Pueblo Smarter Training for Faster Running Cross Country Camp; Ages - High School; Contact - David Ramsey; brocawblazers.org; 816-635-7938
Winter Park Colorado Adventure Retreat; Ages - Adult Women; Contact - Colleen Cannon; womensquest.com; 303545-9295
Ru n n e r s E d g e O f T h e Ro ck i e s . c o m
>> Complete Your First Full or Half Marathon >> Improve Your Time (Qualify For Boston) >> Achieve Your Goals Injury Free Contact coach David Manthey 303-320-EDGE
Camp Isaiah Distance Camp; Ages - High School; Contact - Mark Stenbeck; campisaiah.com; 303217-1670
by bill stahl and tracy peterson
>> YOUTH RUNNING <<
The 2009 Colorado high school track season finds the track
community exploring many new frontiers. Record-breaking and nationally-ranked athletes, exciting freshmen, and a completely new State Meet format. towers over the Colorado throwing scene and has made his mark nationally. Last year, Finley shattered the state all-time discus standard with a throw of 222 feet, one inch, which currently ranks first in the country. In the early season Pueblo Centennial Invitational, Finley heaved the shotput 66’8” to top the all-time Colorado shotput record held since 1982 by Arvada’s Jim Banich. Finley has even thrown further during the indoor season with a 68’0” mark. Conifer’s Emily Blok is the two-time defending state 4A champion in the 100 and 200, and won the 400 last year as well, a very difficult triple. The UNLV-bound senior won the 100 in 11.80 seconds, more than 0.4 seconds over the runner-up, the same margin of difference between second and eighth places. She is coming off a strong indoor track season and has already had the chance to compete head-to-head with another phenom, the incredibly versatile Sam Berggren of Middle Park. As a freshman last year, Berggren almost completed a jaw-dropping grand slam, capturing State 3A titles in the 200 by nearly a full second, the 400 by a staggering 3.86 seconds, and the 800 by 2½ seconds, only succumbing in the 1600 to Classical Academy’s own superstar, Kaitlin Hanenburg. Her 55.55 in the 400 broke the all-time state 3A record. In the Frederick Invitational in mid-March, Blok dominated in the 200, beating Berggren by 0.63 seconds. Berggren turned the tables on Blok in the 400, and added the 1600 meet title for good measure.
Adam Rusk, Connor Allen, and Brad Bernier of Horizon crest almost simultaneously in the 110 high hurdles at the Five Star Championships on March 18 in Westminster. 26 coloradorunnermag.com
The anchor leg of the boys 3200 relay at the Early Bird Invite, March 11 in Westminster. Also attempting an usual combination is Northglenn senior Cory Engel, who is defending his state 5A crown in the 110 high hurdles. He’s hoping to move up from fourth-place at last year’s State meet in the 300 intermediate hurdles, and adding the 400 meter run to the mix. Adding to the degree of difficulty is that in most meets, the 400 immediately precedes the 300 hurdles. Engel was relatively unknown as a sophomore, finishing 16th in the 110s and not even making it to State in the 300s. But a dedicated hurdles coach at Northglenn, Maurice Enriquez, and some hard work in the weight room transformed him into one of the state’s elite. “Coach knows how to make you hurt,” Engel said. “The (hurdling) form just came to me, but I was still weak, so spending time in the weight room and my faith in God have made a huge difference for me. My dad owns his own landscaping company and he works his butt off, and that influence rubs off on me.” Engel says that his greatest competition will come from Littleton’s Kyle McIntosh, who was second at State last year in the 300s, and brothers Tarique and Tashuan Hill of Eaglecrest, who finished just behind Engel at State in the 110s. All of them are ranked in the top 20 nationally. “It will be tight, and it will be fast,” said Engel, who took fifth in the 60 meter hurdles at the Simplot Games indoor meet in February in Idaho. Another Colorado runner who has made a big splash on the national scene is Andrew Berberick. The Mullen senior capped a strong cross country season with a 16th-place finish at the Foot Locker Championships. The defending 4A 800 meter champion (in 1:53.56, by a margin of more than three seconds) is headed to Stanford next fall. “This whole recruiting process has been the most exciting thing I’ve ever had in my life,” said Berberick. “I would have never dreamed of having a chance at a school like Stanford, and once I took my final official visit there, I knew in my heart that it was the right fit.” Berberick is focused on repeating in
Courtesy of Bill Stahl
Colorado, for the first time, will host a three-day State track meet bringing together all four classes at one site, Jeffco Stadium, May 14 to 16. CHSAA feels that this format will make the State meet a huge spectacle on the order of the State wrestling meet, which packs the Pepsi Center. How will all of the teams and spectators fit into a stadium that was already nearly at capacity for the State meet when it hosted just two classes? Part of the credit goes to Buena Vista’s wonder kid Mason Finley, whose awe-inspiring throws have forced CHSAA to move the discus throw to a neighboring location, thus vacating the previous discus arena so it can now be used for team camps. Another major change that CHSAA is trying for the first time is a radically new State qualifying formula in the larger 5A and 4A classes. The 3A and 2A classes will retain the familiar system that allows athletes to make the State meet either by achieving a pre-determined qualifying mark or by placing in the top three at a Regional meet the week before State. The big school athletes, however, will no longer have Regional qualifying. The best 25 marks in each event will be listed on a page linked to the CHSAA website (www.chsaa.org) each week so athletes can compare their positions. At the end of the season, the top 18 will qualify for the State meet. Several athletes are breaking into new frontiers this season, among the most noticeable in almost every way is the hulking Finley, who
the 800, while maintaining his focus on new frontiers in college. “I’m definitely excited about my senior track season, but I’m going to progress as I normally would. You have to take things as they come and trust that your training will carry you through. My freshman and sophomore years I felt all the pressure in the world like everyone expected me to do something, but as I’ve grown with this sport I’ve learned that putting pressure on yourself is a pointless waste of energy. Suzy Hamilton, one of the fastest female milers in history, once told me how although she had all the success in the world, it was the pressure she thought everyone was putting on her that inevitably ruined her.” Another Colorado Academy harrier who runs track elsewhere is Hondo Katz. Katz placed eighth at the 4A State meet in the 800 meters as a sophomore competing for Mullen. He also ran a leg on the Mustangs’ 3200 meter relay team that finished sixth. His goals for this season are to better 1:55 in the 800 and 4:25 in the 1600, which would not only make him a factor this season, but also put him in great position to lead the state his senior year. “My goal this year is to (train to) an actual peak,” said Katz, who ran a 4:40.69 1600 at the Runner’s Roost Invitational in Fort Collins on March 31. “I felt like last season I wasn’t able to fully develop in the month-and-ahalf before State. My coach, Dave Reese, knows just how hard to push me. My main goal is to go one and two in the State meet with Andrew (Berberick).” Colorado also boasts an impressively deep array of freshman distance talent, including
Danny Carney of Dakota Ridge, Nick Taylor of Colorado Academy - Columbine, Gus Waneka of Thompson Valley, and Evan Fortney of Faith Christian, all with 4:46 or better in the 1600 meter run. Carney got some great exposure to national-level running this fall, accompanying his Eagles team to the Nike Team Cross Country Regionals. He is already well aware of his ninth-grade rivals. “My training is better knowing that they are training hard, too, so it makes me want to do my best,” Carney said. “I think we push each other and it adds a little more excitement and adrenaline to the competition..” Taylor runs cross country for Colorado Academy, but because it doesn’t have a track program, hits the track for Columbine. He has already chalked up a 2:09 clocking in the 800, a very respectable 4:43 A pack of runners in the 800 meters. in the 1600, and 10:50 in the when I train. For me, running is fun. I enjoy 3200. “For me, this friendly rivalry means many things,” Taylor said. “It every part of running, even the grueling trainmeans that when I train, I will be asking my- ing. Next cross country season, my goal is to self, how hard am I actually working, and I am win state.” Given all of the talent coming up always wondering, ‘What are Danny and Evan around Taylor, this will be a challenging frontier doing right now?’ I listen to all the advice my coach tells me and work as hard as possible for the future sophomore to conquer.
City of Thornton Cottonwood Classic
Saturday, May 16
SUNDAY, JUNE 7 CASPER, WY
What: Denver’s Premier One Mile Race When: May 31, 2009 Where: Colorado’s State Capitol
REGISTRATION INFO: RUNWYOMING.COM 307.577.4974
May 31, 2009 1-800-852-1889
www.milehighmile.com www.milehighmile.com May/June 2009
>> THE FAST LANE <<
Q&A With Brent and Sarah Vaughn Brent and Sara Vaughn are recent graduates from the University of Colorado where they participated in cross country and track. Now they are pursuing professional running careers with Brent sponsored by Nike and Sara sponsored by the Boulder Running Company. They still train in Boulder, and just moved to Gilpin County, west of Boulder at 9,000 feet, with their daughter Ciara. Brent got a late start in running, but caught up in a hurry. He began his track career his sophomore year at Smoky Hill High School in Aurora, CO. Following his sophomore campaign he won his first state title in his first cross-country season ever in 2001. He capped his prep career with three state titles including one state record in the 3,200 meters in 9:05. During his time at the University of Colorado he became one of only five Buffaloes to ever win two national team titles. In addition, he continued the Buffaloes streak of conference titles as he helped them to four more. He also was a three time All-American, finishing in the top five twice (2004, 2007). On the track, he competed in the 5000 meters, garnering several All-American honors. In May of 2008, he ran a personal best of 13:18 achieving the Olympic “A” qualifying standard and giving him the CU school record. Brent graduated from the University of Colorado with a degree in Applied Mathematics and a minor in Business. Sara began her running career a little late, as well. After years of gymnastics, she began to explore other sports. After winning her first track race, she decided to make middle-distance running her main athletic focus. She ran for four years at Gering High School in Gering, Nebraska where she won seven state titles, and captured the state record in the 1600 meters at 4:58.14. Sara’s college career began at the University of Virginia. After one year she decided to transfer to the University of Colorado. During her time at Colorado, she improved vastly. In 2007, she lowered her outdoor 1500 meter personal best by over 15 seconds, only six months postpartum. She has been an NCAA finalist in the outdoor 1500 meters and the indoor mile. Sara also graduated from the University of Colorado, Boulder with a degree in psychology. We talked to the Vaughns to find out how their transition into professional running is going. What is a typical training day like? Sara: On easy days Brent and I take turns running on the trails and dirt roads from our house. Usually he heads out the door first. Then when he gets back I start my workout. On our faster and harder workout days, however, we go down to Boulder early in the morning. Ciara has day care all morning. We both meet with our coaches for training on these days. Our workouts usually take about three hours. Then we head back home for lunch, nap, and training session #2. What are your running goals for 2009? Brent: My running goals for 2009 are to PR in every event from 800 to 10,000. I would also like to qualify for the World Championships this summer in Berlin. That means finishing in the top three at the USA championships in Eugene. The USA meet will be 28 coloradorunnermag.com
Jay Johnson, inset - Victor Sailor / PhotoRun.net
my main focus this season and what I am preparing for every day this spring and summer. Sara: My running goals for the 2009 track season are to simply keep improving. I’m looking for a big PR in the 1500m. I want to make the final of the 1500m at the USATF championships in June and run well in that race. What was it like running for CU? Brent: Running at CU was a great experience. I learned a lot about training and what it takes to stay healthy. During my time at CU we had a great group of guys which made my time there even better. Sara: My running experience at CU was different than most. I enjoyed running there, but mostly I spent my time focusing on parenthood and school. However, I miss being a part of that team. The women on the team are amazing. Jay Johnson was the best coach I could have asked for, especially for my unique situation. He was very understanding and I was able to keep practicing and competing after I had Ciara because of his flexibility and support. How has the transition been to leave CU and train on your own? Sara: Wonderful. I actually left CU with a year of eligibility remaining. I wasn’t sure if I would be regretting that at this point, but I’m really not. I’m able to rest and recovery properly, which I could never do when I was in school. Also, I get to focus on my training now and make it a priority. I don’t have to cut anything short like I had been for the past two years. Again, I miss training with the girls on the team, but the transition has been very good to me. Brent: The transition between running for CU and now on my own has been smooth because I am still training on the same trails and my training, although it comes from a different coach, does not differ too much from what I was doing at CU. The biggest thing I miss, and the adjustment I am making, is training by myself most days. I miss having a few guys to run with everyday. Do you plan to stay on the track or are there road racing plans in either of your futures? Brent: I will probably run one, maybe two, road races around the winter time to break up the training. There is not anything going on in the track world from October until March so I may run my first road race sometime next winter. Sara: I plan on staying mostly on the track. I may do a couple of one mile road races in the future, but mostly just focusing on the 1500m on the track. How do you juggle the demands of training with raising a little one? Sara: Ciara (pronounced ‘kee-ARR-ah’) is 2 1/2 now. She’s amazing and provides great balance in our lives. We are able to juggle training and parenthood by doing a lot of switching off and splitting of parenting duties. Ciara has day care on the days we really need to focus. Also, we have a lot of friends that love to babysit! Are there challenges with having a spouse that is also a runner or do you think that makes it easier? Brent: I think it makes it easier having a spouse who understands the demands of training and the mental aspect that goes along with it. Not every wife would understand her husband being grumpy because of an injury or a bad workout. It makes it easier to have someone who can empathize and who has to go through similar things herself. Sara: I think it makes it easier. There is complete empathy when one of us has had a bad race, good race, injury, etc. We also seem to motivate each other. I see him head out the door and have a really good training session and it makes me want to do the same. We know how hard we’re each working and there’s total mutual support. May/June 2009
Road Races ~ Multi-Sport Event Management and Timing Services
2009 Events Calendar and Information:
www.bkbltd.com Upcoming Events: May 2 Miles For Miracles 5K, Denver May 3 Edgewater 5K, Edgewater May 16 Run For Water, Highlands Ranch Cottonwood Classic 5K, Thornton May 17 AirLife Memorial 10K/5K, Littleton Colorado Colfax Marathon, Denver May 30 Girls on the Run 5K, Denver
May 31 Mile High Mile, Denver Run For Dreams 5K, Denver June 7 Leaves Of Hope Run, Denver June 21 Stadium Stampede 5K, Denver June 27 Undy 5000, Denver July 4 Liberty Run 4M, Denver
Kipture Primary School Foundation and Steve Muniz Memorial Library:
by nancy clark, ms, rd
>> NUTRITION ADVANTAGE <<
Engineered Sports Foods: Convenience or Necessity? To look at all the ads for sports drinks, energy bars, electrolyte replacers, and sports candies, you’d think these engineered products are a necessary part of a sports diet, particularly if you are doing endurance exercise such as training for a marathon or a triathlon. When my clients ask for advice about how to use these products, I first assess their daily sports diet to determine if they can get what they want from standard foods. While there is a time and a place for engineered sports foods (particularly among people who train at a high intensity), many athletes needlessly waste a lot of money misusing them.
Pre-exercise Energy Bars
While fueling with a pre-workout PowerBar and Gatorade ($2$3) is one way to energize your workout, you could less expensively consume 300 calories of banana+yogurt+water ($1) or pretzels+raisins+water (50¢). Any of these choices are carbohydrate-rich and will offer the fuel your muscles need for a stellar workout. The best pre-exercise snacks digest easily, settle well in your stomach, and do not talk back to you. Standard supermarket foods can do that as well as engineered foods. Experiment to determine what settles best in your body.
There’s little doubt that Red Bull and other energy drinks are popular, particularly among folks who use them for alcohol mixers. The 110 calories of sugar “helps the medicine go down” (for those who don’t enjoy the taste of certain alcoholic beverages). For athletes, energy drinks
Sunday, Sept. 20, 2009 Half Marathoners Receive Finisher Medals Cash Awards For Breaking Course Records
www.footoftherockies.com 30 coloradorunnermag.com
are the source of enough sugar and caffeine to give you a quick energy boost. The problem is, one quick fix will not compensate for missed meals. That is, if you sleep through breakfast and barely eat lunch, having a Red Bull for a pre-workout energizer will unlikely compensate for the previous inadequate food intake. If you can make the time to train, you can also make the time to fuel appropriately, rather than rely on a quick fix.
A known “ergogenic aid,” caffeine enhances performance by making the effort seem easier. A pre-exercise caffeine-fix - especially if accommodated by carbs - can energize your workout. Here’s how the options compare: Option
Coca-Cola, 20 oz
Red Bull, 8-oz
No-doz, 1 tablet
Starbuck’s, 16 oz
Many athletes believe the sodium in sports drinks is essential to replace the sodium lost in sweat. Wrong. Sports drinks are actually relatively low in sodium compared to what you consume in your meals. Sodium enhances fluid retention and helps keep you hydrated, as opposed to plain water that goes in one end, out the other. If you sweat heavily, you might lose about 1,000 to 3,000 mg of sodium in an hour of hard exercise. Here are options for replacing these sodium losses: Replacements
Endurolytes, 1 capsule
Cheese stick, 1 oz
PowerBar Electrolytes, 8 oz.
Pizza, 1 slice
Gatorade, 8 oz.
Salt, 1/4 teaspoon
Gatorade Endurance, 8 oz.
Soup, 1 can Campbell’s
By consuming some salty food such as 8 ounces of chicken broth before exercising, you can get a hefty dose of sodium before you even start to exercise. This has been shown to enhance endurance.
One triathlete reported using electrolyte replacers throughout the day. He then admitted he didn’t even know what electrolytes are. I explained they are electrically charged particles, more commonly known as sodium, calcium, magnesium, and potassium. Standard foods abound with electrolytes, more so than engineered sports foods. Option
Endurolytes (1 capsule)
Nuun, 1 tab
PBJ & milk
Pizza, 1 slice
Vitamin Water and Vitamin-Enriched Sports Foods
Many engineered foods tout they are enriched with B-vitamins “for energy.” Yes, B-vitamins are needed to convert food into energy, but they are not sources of energy. The body has a supply of vitamins stored in the liver, so you are unlikely to become deficient during exercise. Athletes, who eat far more food - hence more vitamins - than sedentary folks, have the opportunity to consume abundant vitamins. A big bowl of Wheaties offers 100% of the Daily Value (DV) for B-vitamins. Most cereals, breads, pastas and other grain foods are enriched with B-vitamins unless they are “all natural.” Eight ounces of orange juice offers 100% of the DV for Vitamin C. In contrast, 8 ounces of Energy Tropical Citrus Vitamin Water offers only 40% of the DV for C.
I groaned when one runner told me she ate Sport Beans ($1/100calorie packet) for her afternoon snack. Like sports drinks, sports beans are designed to be taken during exercise. Regular jellybeans would be a far less expensive snack! Raisins, dried pineapple, or grapes would make a healthier snack option.
Not everyone uses sports foods to enhance their performance. Research on a simulated 3-day adventure race suggests otherwise. When the racers were given a buffet of fueling options during this event, 86% of their calories came from supermarket foods (candy, pizza, sandwiches, soft drinks, coffee, bananas, etc.) as opposed to only 14% from engineered sports foods (sports drinks, gels, energy bars, protein bars). They reported standard foods tasted better and were more palatable. As an educated consumer, do you want to do the same? Nancy Clark, MS RD CSSD (Certified Specialist in Sports Dietetics) is the author of several nutrition books. Her Sports Nutrition Guidebook, and her food guides for new runners, marathoners, and cyclists are available on www.nancyclarkrd.com. May/June 2009
>>RACE REPORTS <<
New Records at Snowman Stampede More than 600 runners and walkers finished the Snowman Stampede 5 and 10 mile races, which were held on February 21 on the roads and bike paths of Chatfield State Park in Littleton. Two new course records were set in the 5 mile event with Ryan Kirkpartick, 30, of Colorado Springs running 25:06 and Jillian Petersen, 25, of Colorado Springs racing to a 30:11 finish. The race was sponsored by Colorado Runner Magazine, New Balance, Coda Coffee, and the Boulder RunRyan Kirkpatrick ning Company. won the 5 mile event Beneficiaries of the in 25:06, 5:02 per event included the mile pace. Fetal Hope Foundation, 1% for the Planet, and Colorado State Parks. Snowman Stampede 5M/10M Littleton, CO February 21, 2009 630 Finishers (310 - 5M, 320 - 10M) - AMB Chip Timing by: Racing Undergroud - Elevation: Start/Finish = 5,450’ - Course Records: 5M = Jackson Brainerd, 27:30 (2009); Jen Henk, 32:18 (2009); 10M = Robert Coslick, 56:06 (2009); Heather Hunt, 1:04:04 (2008) 5M Male (Overall): 1. Ryan Kirkpatrick, 30, Colorado Springs, CO, 25:06 CR; 2. Oscar Ponce, 31, Wheat Ridge, CO, 27:39; 3. Todd Straka, 41, Boulder, CO,
28:07; 4. Cody Waite, 30, Wheat Ridge, CO, 28:52; 5. Jose Carmelo Trejo, 31, Fort Lupton, CO, 28:59. Masters (40+): 1. Todd Straka, 41, Boulder, CO, 28:07; 2. Steven Kohuth, 43, Superior, CO, 30:30; 3. Stephen Gartside, 43, Evergreen, CO, 30:54. Grand Masters (50+): 1. Doug Bell, 58, Greeley, CO, 29:12; 2. Heath Hibbard, 55, Montrose, CO, 31:36; 3. Devon Croft, 56, Littleton, CO, 32:30. Seniors (60+): 1. Dave Dooley, 62, Erie, CO, 31:43; 2. Steve Joyce, 60, Loveland, CO, 36:00; 3. Stephen Berger, 61, Littleton, CO, 36:59. Female (Overall): 1. Jillian Peterson, 25, Colorado Springs, CO, 30:11 CR; 2. Kelsey Jones, 27, Denver, CO, 31:55; 3. Amy Dannwolf, 24, Golden, CO, 32:22; 4. Lisa Goldsmith, 44, Nederland, CO, 32:24; 5. Carrie Zografos, 29, Wheat Ridge, CO, 33:50. Masters (40+): 1. Lisa Goldsmith, 44, Nederland, CO, 32:24; 2. Stella Heffron, 41, Parker, CO, 34:20; 3. Laura Bruess, 48, Littleton, CO, 35:34. Grand Masters (50+): 1. Carla Augenstein, 50, Colorado Springs, CO, 37:45; 2. Jenny Weber, 51, Greeley, CO, 38:08; 3. Marijane Martinez, 56, Pueblo, CO, 41:47. Seniors (60+): 1. Stephanie Wiecks, 62, Palmer Lake, CO, 38:52; 2. Libby James, 72, Fort Collins, CO, 42:37; 3. Cathy Morgan, 61, Fort Collins, CO, 43:31. 10M Male (Overall): 1. John Gaudette, 23, Denver, CO, 56:06; 2. Pawel Oboz, 28, Grand Junction, CO, 26:12; 3. Antonio Molina, 27, Boulder, CO, 57:11; 4. Marcus Corbit, 33, Colorado Springs, CO, 58:57; 5. Brian Glotzbach, 33, Denver, CO, 1:00:42. Masters (40+): 1. Scott Swaney, 40, Littleton, CO, 1:02:10; 2. Michael Hegstrom, 40, Denver, CO, 1:02:21; 3. Scott Dailey, 43, Centennial, CO, 1:03:00. Grand Masters (50+): 1. Bill Watts, 50, Littleton, CO, 1:07:46; 2. Dave O’Sadnick, 53, Evergreen, CO, 1:08:40; 3. Bob Caillouette, 54, Milliken, CO, 1:11:13. Seniors (60+): 1. Lou Huie, 62, Colorado Springs, CO, 1:18:47; 2. Clyde Landry, 62, Colorado Springs, CO, 1:23:12; 3. James Moriarty, 62, Houston, TX, 1:24:17. Female (Overall): 1. Lindsay Krause, 30, Littleton, CO, 1:06:12; 2. Cici Ramirez, 27, Alamosa, CO, 1:07:53; 3. Caroline Szuch, 36, Evergreen, CO, 1:09:15; 4. Andrea Keglovits, 31, Denver, CO, 1:09:37; 5. Janet Rooney, 45, Louisville, CO, 1:10:53. Masters (40+): 1. Janet Rooney, 45, Louisville, CO, 1:10:53; 2. Heidi Bathun, 41, Boulder, CO, 1:12:50; 3. Denise Mitchell, 45, Highlands Ranch, CO, 1:14:53. Grand Masters (50+): 1. Beth Brady, 51, Englewood, CO, 1:21:51; 2. Tina Albert, 58, Boulder, CO, 1:22:37; 3. Beth Rice, 50, Knoxville, TN, 1:24:34. Seniors (60+): 1. Diane Ridgeway, 60, Arvada, CO, 1:23:57; 2. Eleanor Urdiales, 60, Fort Morgan, CO, 2:04:46.
R unner RUNNING
Issue 27: January/February 2008 www.coloradorunnermag.com
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• Colorado’s Racing Series Winners • Protein: The Pros and Cons • 10 Weeks To A Faster 10K
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Athletes Climb 3,000’ in Aspen
Top: Steve Glass / Glass Photography Bottom: Bernie Boettcher
In a grueling test of stamina, Ricky Gates of Boulder and Anita Ortiz of Eagle were the victors at the 2009 America’s Uphill in Apsen. The race was held on March 14 and had 237 finishers. The race began at the base of Little Nell and climbed 3,267 feet up the Aspen Mountain ski area finishing at the Sundeck Restaurant at an elevation of 11,212 feet. Gates’s time of 42:12 was one of the fastest times ever recorded on the course. Ortiz had to outkick Erholtz near the top, with both finishing in under 51 minutes. Participants were able to climb the mountain either on snowshoes, running with traction devices, using Nordic skis, telemark skis, or Randonee skis in an effort to be the first to the top of the mountain.
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>>RACE REPORTS <<
Manning Wins Run For Rachael the Brain Tumor Institute at the Children’s National Medical Center in Washington, DC. The course starts at Falcon Stadium and travels along the roads of the Academy. Near the end is an uphill cresting at about 8,000 feet, followed by a downhill sprint to the finish line. With the major snowfall the Thursday before the run, we were unsure of how many participants we would have. Saturday’s weather was clear with bright sunshine and brought out about 90 runners and walkers. We did have 86 that had preregistered and 35 that registered on run day. Tommy Manning, 33, of Colorado Springs won the 5K in 16:50. Andy Rinne, 33, placed second, while Chris Mortenson, 41, was third. Olivia Hollister, 16, of Colorado Springs was the first female to cross the finish line in 24:41. Julia Valenzuela, 24, was second while Valeska Davis, 23, placed third. After all the participants finished the run/walk, we had awards for first, second, and third place for men and women as well as drawings for over 30 prizes. We had warm food provided by Chik-fil-a and Ted’s Montana Grill. - Lynette Newton Running for Rachael 5K Run/Walk USAF Academy, CO March 28, 2009 Tommy Manning wins the Running For Rachael 5K. The second annual Running for Rachael 5K was held on March 28 at the United States Air Force Academy. The event is a fundraiser for Rachael’s Ribbons of Hope Foundation. The foundation was founded in memory of Rachael Newton, who at the age of 14 left this world too soon due to a brainstem tumor. The foundation raises funds and awareness for
Northside Stride 5K/10K
88 Finishers - Timing by: The Colorado Running Company - Elevation: Start/Finish = 6,400’ - Course Records: Andy Rinne, 17:32 (2008); Casandra Hardy, 22:20 (2008) Male (Overall): 1. Tommy Manning, 16:50 CR; 2. Andy Rinne, 17:31; 3. Chris Mortenson, 19:27; 4. Jared Driskill, 20:00; 5. Adam Marsh, 20:17. Female (Overall): 1. Olivia Hollister, 24:41; 2. Julia Valenzuela, 25:33; 3. Valeska Davis, 25:59; 4. Stephanie Decet, 26:57; 5. Lindsay Hollister, 27:22.
June 11, 2009
Run, Walk, Kid’s Fun Run
June 27, 2009 - 9:00 AM Sloan’s Lake, Denver, CO
New Castle Family Fitness Center
All proceeds benefit the Marcia Mounsy Foundation helping children of northwest Denver
720-937-0633 www.PlannedPethoodPosse.org Register online at Active.com
New Castle, CO
www.newcastlecolorado.org Sweetwater Park Lone Tree, CO 9:00 AM
Proceeds to benefit Hearts Across the Miles, an organization supporting our deployed troops. Firecracker5Krace.com
* Kid’s Fun Run * Post-Race Celebration * Food / Prizes * Pet care by Pet Smart * USATF Certified Course
2009 Colorado Runner Racing Series Sponsored by the Avery Brewing Company, Boulder Running Company, and Colorado Runner
The Colorado Runner Racing Series is a scored series of races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will win $300 and be featured in Colorado Runner magazine.
Criteria used in determining Racing Series races (in this order):
1. Location - 2. Race organization - 3. Race distance - 4. Date of the race - 5. Quality of the field - 6. Size of the race
PRIZE MONEY! $3,600 Total Prize Purse donated by Avery Brewing Company
Racing Series Scoring
Runninâ€™ Of The Green
HRCA Heritage Run
Sierraâ€™s Race Against Meningitis
Colorado Half Marathon
Garden of the Gods 10M
Four on the Fourth
Georgetown to Idaho Springs
Park to Park
Lead King Loop
Coal Creek XC Challenge
In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 39 and under. The masters division is for runners 40-49. The 50-54 division is for runners ages 50-54. The 55-59 division is for runners 55-59. The 60-64 division is for runners ages 60-64. And, the seniors division is for runners 65 and over. Runners may participate in as many races as they choose, but must compete in four races to be eligible for awards. For races with multiple starts, finish time will be used to calculate points. If a race has scoring trouble, it may be removed from the series. For races with multiple events, only the event listed will be scored. Your division is based on the first race of the year that you score in.
Scoring System UPCOMING SERIES RACES:
2009 Racing Series Schedule
Place All Divisions
>> RACE RESULTS << PPRR Winter Series 10K/20K Black Forest, CO February 28, 2009 449 Finishers (295 - 10K, 154 - 20K) - Timing by: Pikes Peak Road Runners - Elevation: Start/Finish = 7,000’ - Course Records: unknown 10K Male (Overall): 1. Shawn Dubbs, 17, Woodland Park, CO, 35:46; 2. Gerald Romero, 38, Colorado Springs, CO, 36:52; 3. Mike Schmidt, 18, Pueblo West, CO, 37:15; 4. Andy Rinne, 33, Colorado Springs, CO, 38:22; 5. Andrew Abdella, 22, Elbert, CO, 38:34. Masters (40+): 1. Chris Mortenson, 40, Colorado Springs, CO, 42:35; 2. Jeff Chowning, 48, Colorado Springs, CO, 43:59; 3. Nels Hendrickson, 43, Colorado Springs, CO, 45:04. Grand Masters (50+): 1. Bob Snyder, 50, Colorado Springs, CO, 46:22; 2. Michael Schenk, 56, Colorado Springs, CO, 47:10; 3. Jim English, 54, Colorado Springs, CO, 47:51. Seniors (60+): 1. Bruce Wacker, 62, Colorado Springs, CO, 49:41; 2. Tom Pluister, 61, Colorado Springs, CO, 56:52; 3. Dennis Normoyle, 65, Peyton, CO, 59:03. Female (Overall): 1. Anna Marshall, 16, Pueblo West, CO, 45:34; 2. Amber Tong, 29, Colorado Springs, CO, 45:47; 3. Danielle Grossman, 16, Colorado Springs, CO, 45:52; 4. Amy Kress, 17, Colorado Springs, CO, 46:01; 5. Kerry Page, 41, Colorado Springs, CO, 46:43. Masters (40+): 1. Kerry Page, 41, Colorado Springs, CO, 46:43; 2. Robin Krueger, 40, Pueblo, CO, 49:15; 3. Mary Toman, 45, Colorado Springs, CO, 52:27. Grand Masters (50+): 1. Jill Miller, 53, Elizabeth, CO, 51:52; 2. Kathy Pidcock, 54, Parker, CO, 52:01; 3. Eileen Wilfong, 50, Colorado Springs, CO, 52:17. Seniors (60+): 1. Gloria Montoya, 60, Pueblo, CO, 1:07:15. 20K Male (Overall): 1. Mike Wasson, 43, Monument, CO, 1:17:12; 2. Luke Hooper, 27, Colorado Springs, CO, 1:19:31; 3. Jeremy Dreher, 28, Colorado Springs, CO, 1:20:50; 4. William Gray, 40, Eagle, CO, 1:21:20; 5. Neal Oseland, 39, Colorado Springs, CO, 1:21:49. Masters (40+): 1. Mike Wasson, 43, Monument, CO, 1:17:12; 2. William Gray, 40, Eagle, CO, 1:21:20; 3. Kevin Dessart, 40,
Colorado Springs, CO, 1:22:52. Grand Masters (50+): 1. Scott Palmer, 53, Colorado Springs, CO, 1:34:13; 2. Rich Hadley, 53, Florence, CO, 1:34:28; 3. Larry Miller, 58, Colorado Springs, CO, 1:38:00. Seniors (60+): 1. David Betzler, 60, Monument, CO, 1:43:34; 2. Lou Huie, 62, Colorado Springs, CO, 1:45:54; 3. Carl Nelson, 60, Colorado Springs, CO, 1:46:01. Female (Overall): 1. Gina Lucrezi, 25, Colorado Springs, CO, 1:21:26; 2. Amanda Stevens, 31, Colorado Springs, CO, 1:29:55; 3. Lisa McCone, 42, Colorado Springs, CO, 1:37:37; 4. Cathi Webber, 39, Colorado Springs, CO, 1:37:40; 5. Katie Robison, 29, Colorado Springs, CO, 1:37:44. Masters (40+): 1. Lisa McCone, 42, Colorado Springs, CO, 1:37:37; 2. Sharon Greenbaum, 46, Colorado Springs, CO, 1:43:22; 3. Kimberly Greer, 47, Larkspur, CO, 1:45:03. Grand Masters (50+): 1. Kate Raphael, 52, Colorado Springs, CO, 2:04:49; 2. Louise Samora, 54, Pueblo, CO, 2:37:20; 3. Cathy Dilts, 51, Colorado Springs, CO, 2:40:40. Seniors (60+): 1. Diane Ridgway, 60, Arvada, CO, 1:45:05; 2. Carol Kinzy, 61, Pueblo, CO, 1:45:45; 3. Joyce McKelvey, 63, Black Forest, CO, 2:00:59.
Dolores River 10K Gateway, CO February 28, 2009 40 Finishers - Course Records: Eric Packard and Michael Burnham, 38:25 (2007, 2009); Keri Nelson, 40:48 (2009) Male (Overall): 1. Michael Burnham, 34, Clifton, CO, 38:25 CR; 2. Cory Wong, 53, Delta, CO, 40:26; 3. Ryan Jordan, 29, Grand Junction, CO, 42:35; 4. Scott Vig, 34, Fruita, CO, 45:32; 5. Lanie Kramer, 27, Grand Junction, CO, 49:00. Female (Overall): 1. Keri Nelson, 27, Gunnison, CO, 40:48 CR; 2. Ronda Jones, Delta, CO, 45:42; 3. Karah Levely-Rinaldi, 35, Grand Junction, CO, 47:03; 4. Jennifer Stagner, 33, Delta, CO, 48:32; 5. Dakota Smith, 26, Grand Junction, CO, 48:43.
That Dam Run 5K
Denver, CO March 1, 2009 321 Finishers - Ipico Chip Timing by: Hallucination Sports - Elevation: Start/Finish = 5,350’ - Course Records: New course Male (Overall): 1. Ryan Kirkpatrick, 30, Colorado Springs, CO, 14:43 CR; 2. Charles Hillig, Jr., 22, Denver, CO, 15:46; 3. Kraig Kleiner, 18, Denver, CO, 16:54; 4. Miguel Angel Cazares, 22, Denver, CO, 17:30; 5. Brian Glotzbach, 33, Denver, CO, 17:43. Masters (40+): 1. Marc Bromberg, 40, Boulder, CO, 18:09; 2. Jay Survil, 49, Aurora, CO, 19:10; 3. Dennis McConnel, 44, Aurora, CO, 19:53. Grand Masters (50+): 1. John Victoria, 54, Loveland, CO, 18:23; 2. Heath Hubbard, 55, Montrose, CO, 19:34; 3. Benji Durden, 57, Boulder, CO, 21:07. Seniors (60+): 1. Stephen Berger, 61, Littleton, CO, 21:26; 2. George Greco II, 61, Colorado Springs, CO, 22:46; 3. Michael Chessnoe, 67, Denver, CO, 24:13. Female (Overall): 1. Kelsey Jones, 27, Denver, CO, 18:58 CR; 2. Kari Cornwell, 41, Fort Collins, CO, 19:11; Michelle Quinlan, 26, Lakewood, CO, 19:26; 4. Lynda Andros-Clay, 32, Edwards, CO, 19:46; 5. Kathleen Griffin, 21, 20:10. Masters (40+): 1. Kari Cornwell, 41, Fort Collins, CO, 19:11; 2. Jill Parker, 45, 22:28; 3. Martha Meyer, 45, Littleton, CO, 23:40. Grand Masters (50+): 1. Susan McCabe, 53, Centennial, CO, 22:45; 2. Janet Hegwood, 53, Aurora, CO, 23:58; 3. Cheryl Gordon, 51, 24:53. Seniors (60+): 1. Susie Ryan, 64, Centennial, CO, 34:17; 2. Wanda Carlile, 65, Littleton, CO, 36:24; 3. Luann Ringenberg, 61, Northglenn, CO, 40:00.
5K on St. Patrick’s Day Colorado Springs, CO March 14, 2009 1,455 Finishers - ChampionChip Timing by: ChampionChip of the Rockies - Elevation: Start/Finish = 6,000’ - Course Records: Ryan Kirkpatrick, 14:45 (2007); Tera Moody, 17:20 (2007)
September 13, 2009 Crested Butte to Gunnison, CO Marathon Run & 10 Mile Run www.mountainairmarathon.com
2009 Summit Trail Running Series June 10 June 17 July 4 (Independence 10K) July 8 July 22 August 5 August 12 September 19 (Oktoberfest 5K) Register at www.active.com or www.townofbreckenridge.com, or call (970) 453-1734.
Male (Overall): 1. Tommy Neal, 25, Colorado Springs, CO, 14:58; 2. Alex Nichols, 23, Colorado Springs, CO, 15:48; 3. Adam Rich, 28, Colorado Springs, CO, 15:54; 4. Jeff Holt, 21, Colorado Springs, CO, 15:55; 5. Ryan Hafer, 22, Colorado Springs, CO, 15:59; 6. Alex Tiernan, 21, Colorado Springs, CO, 16:17; 7. Justin Ogle, 32, Highlands Ranch, CO, 16:36; 8. Jeff Turner, 38, Colorado Springs, CO, 16:40; 9. Jon Clark, 19, USAF Academy, CO, 16:49; 10. Adolfo Carrillo, 37, Colorado Springs, CO, 16:59. Masters (40+): 1. Brett Wilson, 41, Colorado Springs, CO, 17:50; 2. David Minter, 48, Colorado Springs, CO, 18:06; 3. Robert Willcox, 47, Colorado Springs, CO, 18:30. Grand Masters (50+): 1. Steve Rischling, 50, Colorado Springs, CO, 19:11; 2. Woody Noleen, 53, Colorado Springs, CO, 19:29; 3. Rich Hadley, 53, Florence, CO, 19:36. Seniors (60+): 1. Carl Nelson, 60, Colorado Springs, CO, 21:33; 2. Jim Boughter, 65, Colorado Springs, CO, 21:49; 3. Lynne Dougherty, 63, Colorado Springs, CO, 22:15. Female (Overall): 1. Alisha Williams, 27, 17:17 CR; 2. Amanda Occhi, 31, Manitou Springs, CO, 18:13; 3. Adrian Chouinard, 25, Manitou Springs, CO, 19:18; 4. Kaitie Frier, 20, Monument, CO, 19:25; 5. Alicia Delpardo, 21, Colorado Springs, CO, 19:38; 6. Elizabeth Watkins, 26, Colorado Springs, CO, 19:40; 7. Connilee Walter, 36, Colorado Springs, CO, 19:56; 8. Christy Severy, 21, Colorado Springs, CO, 19:59; 9. Kelly Moon, 34, Colorado Springs, CO, 20:20; 10. Amber Tongue, 29, Colorado Springs, CO, 20:23. Masters (40+): 1. Sue Barnes, 43, Colorado Springs, CO, 21:18; 2. Kerry Page, 41, Colorado Springs, CO, 22:08; 3. Sharon Miller, 49, Colorado Springs, CO, 23:21. Grand Masters (50+): 1. Georgann Richardson, 53, Colorado Springs, CO, 24:12; 2. Sharon Dieter, 54, Colorado Springs, CO, 24:12; 3. Eileen Wilfong, 51, Colorado Springs, CO, 25:52. Seniors (60+): 1. Peg Roddy-Reeg, 60, Colorado Springs, CO, 27:15; 2. Karen Karl, 63, Colorado Springs, CO, 27:39; 3. Karen Fady, 66, Colorado Springs, CO, 30:40.
A Run Through Time Marathon & Half Salida, CO
March 14, 2009 152 Finishers (82 - Marathon, 70 - Half Marathon) - Timing by: Chaffee County Runners Club - Elevation: Start/Finish = 7,300’ - Course Records: Marathon = Mike Selig, 3:09:21 (2007), Keri Nelson, 3:52:54 (2006); Half Marathon = Paul Koch, 1:28:52 (2006); Cailie Bradley, 1:41:21 (2007) Marathon Male (Overall): 1. Timmy Parr, 27 Gunnison, CO, 3:03:42 CR; 2. Ryan Burch, 29, Greeley, CO, 3:11:49; 3. Nick Clark, 34, Fort Collins, CO, 3:24:28; 4. Nick Pedatella, 23, Boulder, CO, 3:25:30; 5. Rick Hessek, 43, Colorado Springs,CO, 3:29:42. Female (Overall): 1. Keri Nelson, 27, Gunnison, CO, 3:33:31 CR; 2. Callie Bradley, 25, Leadville, CO, 3:56:58; 3. Becky Flowers, 33, Boulder, CO, 4:16:43; 4. Karen Smidt, 42, Brighton, CO, 4:25:18; 5. Gina Harcrow, 37, Larkspur, CO, 4:35:44. Half Marathon Male (Overall): 1. Robert Coslick, 26, Broomfield, CO, 1:24:39 CR; 2. Aaron Blondeau, 29, Salida, CO, 1:26:01; 3. Kenny Wilcox, 30, Salida, CO, 1:29:36; 4. Corey Dobson, 24 Denver, CO, 1:30:37; 5. Howard Nippert, 43, Colorado Springs, CO, 1:32:05. Female (Overall): 1. Gina Lucrezi, 25, Colorado Springs, CO, 1:31:04 CR; 2. Kim Dobson, 24, Denver, CO, 1:33:22; 3. Karen Thorpe, 38, Salida, CO, 1:43:33; 4. Shannon Meredith, 38, Colorado Springs, CO, 1:44:04; 5. Michelle Macander, 30, Boulder, CO, 1:46:40.
Runnin’ Of The Green 7K Denver, CO March 15, 2009 4,268 Finishers - Ipico Chip Timing by: Hallucination Sports Elevation: Start/Finish = 5,250’ - Course Records: Payton Batliner, 20:51 (2008); Constantina Dita, 22:00 (2003) Male (Overall): 1. Payton Batliner, 24, Boulder, CO, 20:58; 2. Josh Glabb, 26, Louisville, CO, 21:01; 3. Jason Delaney, 28, Golden, CO, 21:16; 4. Greg Reindl, 24, Denver, CO, 21:29; 5. Sam Robinson, 24, Denver,
Enjoying the scenery at the Dolores River 10K. CO, 21:44; 6. Charles Hilligi, Jr, 32, Denver, CO, 21:50; 7. Joshua Merrick, 27, Lakewood, CO, 22:09; 8. Gabe Small, 23, Lafayette, CO, 22:32; 9. Peter Mallett, 25, Golden, CO, 22:34; 10. Craig Greenslit, 38, Berthoud, CO, 22:34. Masters (40+): 1. Todd Straka, 41, Boulder, CO, 23:37; 2. Mike Wasson, 43, Monument, CO, 23:53; 3. Dan Meehan, 42, Louisville, CO, 24:24. Grand
AUGUST 8, 2009
8:00 AM Start Fastest Course in CO!!
See you in Georgetown! www.GTISHALF.org for more info May/June 2009
>> RACE RESULTS << Masters (50+): 1. Steve Gallegos, 54, Golden, CO, 24:22; 2. Doug Bell, 58, Greeley, CO, 24:58; 3. Heath Hibbard, 55, Montrose, CO, 27:28. Seniors (60+): 1. Dave Dooley, 62, Erie, CO, 27:03; 2. Steve Joyce, 60, Loveland, CO, 29:38; 3. Stephen Berger, 61, Littleton, CO, 31:32. Female (Overall): 1. Sarah Shepard, 24, Glenwood Springs, CO, 24:38; 2. Fiona Docherty, 33, Boulder, CO, 25:08; 3. Andrea Viger, 31, Boulder, CO, 25:55; 4. Kelsey Jones, 27, Denver, CO, 26:06; 5. Bean Wreen, 35, Boulder, CO, 26:20; 6. Noelle Green, 44, Erie, CO, 26:28; 7. Lisa Goldsmith, 44, Nederland, CO, 26:53; 8. Dianna Gates, 44, Boulder, CO, 27:14; 9. Marianne Bellino, 28, Boulder, CO, 27:31; 10. Marguerite Melonic, 27, Boulder, CO, 27:35. Masters (40+): 1. Noelle Green, 44, Erie, CO, 26:28; 2. Lisa Goldsmith, 44, Nederland, CO, 26:53; 3. Dianna Gates, 44, Boulder, CO, 27:14. Grand Masters (50+): 1. Carla Augenstein, 50, Colorado Springs, CO, 30:50; 2. Delcia Litt, 50, Jefferson, CO, 31:01; 3. Jenny Weber, 51, Greeley, CO, 32:50. Seniors (60+): 1. Stephanie Wiecks, 62, Palmer Lake, CO, 33:12; 2. Connie Ahrnsbrak, 69, Lakewood, CO, 37:05; 3. Bonnie Clark, 64, Fort Collins, CO, 41:01.
St. Patrick’s Day 5K Highlands Ranch, CO March 21, 2009 333 Finishers - Ipico Chip Timing by: Hallucination Sports - Elevation: Start/Finish = 5,728’ - Course Records: Nick Miller, 16:38 (2007); Carrie Messner, 18:00 (2006) Male (Overall): 1. Brendan Murphy, 33, Denver, CO, 17:22; 2. Todd Baldini, 43, Denver, CO, 18:12; 3. Rob Kosick, 31, Denver, CO, 18:18; 4. Scott Swaney, 40, Littleton, CO, 18:46; 5. Daniel Rodgers, 40, Littleton, CO, 18:59. Masters (40+): 1. Todd Baldini, 43, Denver, CO, 18:12; 2. Scott Swaney, 40, Littleton, CO, 18:46; 3. Daniel Rodgers, 40, Littleton, CO, 18:59. Grand Masters (50+): 1. Robert Kessler, 53, Highlands Ranch, CO, 19:30; 2. Paul Cogeos, 52, Littleton, CO, 20:55; 3. Rudy Bellinger, 51, 21:06. Seniors (60+): 1. Stephen Berger, 61, Littleton, CO, 22:24; 2. Laurence Potter,
A sprint finish at the 5K on St. Patrick’s Day in Colorado Springs. 63, Littleton, CO, 28:20; 3. Glenn Jones, 65, Highlands Ranch, CO, 35:00. Female (Overall): 1. Nicole Aish, 33, Arvada, CO, 18:09; 2. Taylor Gerard, 12, Highlands Ranch, CO, 20:56; 3. Anna Moseley, 23, Castle Rock, CO, 21:37; 4. Rebekah Adams, 27, Brighton, CO, 21:43; 5. Julie Thelen, 30, Lakewood, CO, 21:58. Masters (40+): 1. Roxane Geisler, 40, 22:21; 2. Susan Johnson, 43, Denver, CO, 24:04; 3. Jane Viselli, 47, Littleton, CO, 24:34. Grand Masters (50+): 1. Carolyn Campbell, 50, Highlands Ranch, CO, 31:29; 2. Robin Kittel, 51, 32:05; 3. Linda Jordan, 55, Highlands Ranch, CO, 33:39. Seniors (60+): 1. Laurie Kearns, 67, Larkspur, CO, 39:31; 2. Chanez Cile, 68, Littleton, CO, 42:09.
Grand Masters (50+): 1. Alyn Park, 58, Denver, CO, 1:40:34; 2. Cathy Condon, 52, Boulder, CO, 1:44:04; 3. Maria Korb, 55, Fort Collins, CO, 1:45:12. Seniors (60+): 1. Elisabeth Kandel, 66, Lafayette, CO, 2:11:23; 2. Cheryl Ames, 61, Arvada, CO, 2:25:29; 3. Kay Wieder, 64, Broomfield, CO, 2:30:33.
Lindsey Book of Pueblo wins the 31st Spring Runoff 10M.
Platte River Half Marathon Littleton, CO April 5, 2009
Male (Overall): 1. Jason Delaney, 28, Golden, CO, 1:08:48 CR; 2. Ryan Donavan, 26, Fort Collins, CO, 1:11:42; 3. John Gaudette, 23, Denver, CO, 1:12:06; 4. Steve Folkerts, 36, Fort Collins, CO, 1:12:10; 5. Tommy Manning, 33, Colorado Springs, CO, 1:13:22; 6. Justin Mock, 27, Arvada, CO, 1:13:37; 7. Matt Kempton, 24, Denver, CO, 1:14:44; 8. Andy Ames, 46, Bouder, CO, 1:15:09; 9. Matthew Gallagher, 29, Denver, CO, 1:15:33; 10. Kevin Gallagher, 29, Denver, CO, 1:16:20. Masters (40+): 1. Andy Ames, 46, Bouder, CO, 1:15:09; 2. Mike Wasson, 43, Monument, CO, 1:17:22; 3. Gary Staines, 45, Colorado Springs, 1:17:54. Grand Masters (50+): 1. Jay Survil, 50, Aurora, CO, 1:24:46; 2. Oliver Knowlton, 51, Denver, CO, 1:25:27; 3. David Pierce, 54, Englewood, CO, 1:28:42. Seniors (60+): 1. Bob Cooper, 60, Thornton, CO, 1:34:15; 2. Lou Huie, 62, Colorado Springs, CO, 1:44:32; 3. Rob Ladewig, 60, Colorado Springs, CO, 1:45:24. Female (Overall): 1. Susan Nuzum, 42, Boulder, CO, 1:26:11; 2. Jocelyn Petrella, 29, Denver, CO, 1:26:11; 3. Lindsey Mills, 27, Boulder, CO, 1:26:52; 4. Andrea Viger, 31, Boulder, CO, 1:28:01; 5. Vikki McKane, 38, Parker, CO, 1:34:13; 6. Paula Bruzewski , 23, Platteville, CO, 1:34:49; 7. Angie Anderson, 28, Denver, CO, 1:35:11; 8. Katie Salter, 44, Fort Collins, CO, 1:35:27; 9. Kelly McConnell, 33, Evergreen, CO, 1:35:54; 10. Jennifer Shaffner, 37, Denver, CO, 1:36:16. Masters (40+): 1. Susan Nuzum, 42, Boulder, CO, 1:26:11; 2. Katie Salter, 44, Fort Collins, CO, 1:35:27; 3. Peggy Panzer, 47, Aurora, CO, 1:37:32.
Top: Dee Budden Bottom: Larry Volk
1,391 Finishers (1,136 - Half Marathon, 255 - Relay) - Timing by: Boulder Road Runners - Elevation: Start = 5,450’, Finish = 5,250’ - Weather: Overcast, light snow, 30 degrees - Course Records: Christian Agnew, 1:08:56 (2008); Anna Pichrtova, 1:16:02 (2005)
Lead King Loop 25K Quarry Climb 12.5K 9.20.2009 Marble, Colorado www.leadkingloop25k.com 3rd annual
5K Run/Walk Saturday May 16
Anschutz Medical Campus Aurora, CO Originating in May 2007, this race supports the Gary L. and Thelissa Zollinger Early Detection of Lung Cancer Endowment and lung cancer research at the University of Colorado Cancer Center.
June 28, 2009 8:00 AM Sandstone Park 4th Ave & Broadway
8:00 AM Westminster Christopher Field Softball Complex (104th Ave. between Sheridan and Westminster Blvd.)
register online begining May 4th at www.active.com registration forms are available at all Westminster Recreation Centers and City Hall for more information, contact Melissa at 303.658.2208 or visit www.westminsterfaire.com
Palmer Lake Elementary School Presents
28th Annual July 4th Fun Run 4M
New! CHIP timing New! Same day, on-site registration at Palmer Lake Regional Park New! Packet Pick-up at Palmer Lake Elementary School July 2-3 New! Race Start at 7:15am It’s Back! Kid’s Fun Run at conclusion of 4M
3UNDAY ¬*UNE¬ ¬
www.July4FunRun.com May/June 2009
>> EVENT GUIDE << Not all race information may be correct. Some races will change dates or start times. Please confirm all information before traveling to an event.
running / walking KEY
Chip Timed Events USATF Certified Course Prize Money Offered 2009 Colorado Runner Racing Series Event
Blossom Day Run; 5M, 5K; 8:00 AM; Centennial Park, Canon City, CO; ccblossomfestival.com
Cinco-Cinco 5K; 8:30 AM; CSU Oval, Fort Collins, CO; cincocinco.colostate.edu; 970-491-4847; $$
Collegiate Peaks Trail Run; 50M, 25M; 6:30 AM; Community Center, Buena Vista, CO; collegiatepeakstrailrun.org; 719-395-6612
Cinco de Mayo Run; 10K, 5K; 8:30 AM; Highlands Ranch, CO; highlandsranchrunseries.com; 303-4717053;
Miles For Miracles; 5K; 8:00 AM; Invesco Field, Denver, CO; prestigemiraclesfoundation.org; 303268-4246 Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org
Shiprock Marathon; 26.2M, 26.2M Relay, 13.1M, 10K; 7:00 AM; Shiprock, NM; shiprockmarathon. com; 435-233-8068;
Spirit Challenge; 10K, 5K; 10:00 AM; Steamboat Springs Middle School, Steamboat Springs, CO; runningseries.com; 970-871-3460
Take 5 in the Garden of the Gods; 5M, 5K; 8:00 AM; Garden of the Gods Park, Colorado Springs, CO; csgrandprix.com; 719-635-8803;
Wondergirl 5K; 9:00 AM; Long’s Park, Grand Junction, CO; gotrwesterncolorado.org; 970-2579267
Colorado Marathon; 26.2M, 13.1M, 10K, 5K; 6:00 AM; Old Town, Fort Collins, CO; thecoloradomarathon.com; 970-227-7384; $$ 09
Edgeruner 5K; 8:00 AM; Edgewater, CO; bkbltd. com; 303-694-2202
Parent Pathways 5K; 5K, 2K; 8:00 AM; Stapleton Central Park, Denver, CO; parentpathways.org; 303321-6363 ext 208
Sage Burner Trail Race; 50K, 25K; 7:30 AM; Hartman Rocks Recreation Area, Gunnison, CO; western.edu/sageburner; 970-943-2104
Ronald McDonald’s Run of the House; 5K; 8:30 AM; Arapahoe Community College, Littleton, CO; ronaldhouse.org; 720-333-2910;
Wyoming Marathon; 52.4M, 26.2M, 13.1M, 5K; 6:00 AM; Lincoln Monument Rest Area, Laramie, WY; angelfire.com/wy2/marathon; 307-635-3316
Tony’s Market Highline Canal Run; 10K, 5K; 8:00 AM; deKoevend Park, Centennial, CO; sspr.org; 303-798-7515
DICK’S Sporting Goods BolderBOULDER; 10K; 7:00 AM; Folsom Field, Boulder, CO; bolderboulder. com; 303-444-7223; $$
Mominator 5K; 7:30 AM; Colorado Springs, CO; momsinmotion.com; 719-232-7960
Mothers Day Mile; 1M; 1:00 PM; Glenwood Medical Associates, Glenwood Springs, CO; advocatesafehouse.org; 970-945-2632
Law Day Race; 10K, 5K, 1M; 6:00 PM; South Monument Valley Park, Colorado Springs, CO; lawdayrace.org;
Girls on the Run 5K; 9:00 AM; City Park, Denver, CO; bkbltd.com; 303-694-2202
Title 9 Mother’s Day Run; 9K; 9:00 AM; Boulder Reservoir, Boulder, CO; titlenine.com; 719-227-3674
Pilot Hill 25K; 8:00 AM; Laramie, WY; highplainsharriers.org; 307-742-3899
Access 2 Justice Memorial Run; 9M, 5K; 9:00 AM; Barr Lake State Park, Brighton, CO; finishlinetiming. com; 303-800-5353
Mile High Mile; 1M; 8:00 AM; Civic Center Park, Denver, CO; milehighmile.com; 303-358-6696;
Cottonwood Classic; 5K; 8:00 AM; Thornton, CO; email@example.com; 720-977-5914; 09
Bible Park 2M; 8:00 AM; Bible Park, Denver, CO; rmrr.org; 303-871-8366
Fit Family 5M; 9:00 AM; Stanley Park , Estes Park, CO; fitfamily5mile.org; 970-231-9921
Fortune 5000 Prediction Event; 5K; 8:30 AM; Riverside Park, Fort Morgan, CO; hpcnc.org; 970867-3300; $$
Gift of Life and Breath; 5K; 8:00 AM; Anschutz Medical Campus, Aurora, CO; thegiftoflifeandbreath. com
Gleneagle Spirit Run; 5K; 8:30 AM; Antelope Trails Elementary School, Colorado Springs, CO; gleneaglespirit.com; 719-492-3974
Race For Dreams 5K; 8:00 AM; Washington Park, Denver, CO; racefordreams.com; 617-233-7423;
Steps-N-Strides 5K; 8:00 AM; Clement Park, Littleton, CO; kyleoc.org; 303-932-1915
Aspen Street One-Mile Run; 6:00 PM; Civic Center, Fruita, CO; firstname.lastname@example.org; 970-858-3917
Aspen Downtown Mile; 1M; 8:00 AM; Aspen Meadows, Aspen, CO; email@example.com; 970-319-7519
High Plains Purse-Suit; 10K, 5K; 8:00 AM; Lion’s Park, Cheyenne, WY; runcheyenne.com; 307-6352733
Dolores River Fest Fun Run; 5K, 2M; 8:00 AM; Joe Rowell Park, Dolores, CO; doloresrotary.org; 970-882-4936; $$
Fish Hatchery 5K; 9:00 AM; National Fish Hatchery, Leadville, CO; 605-642-7730 ext 223
Jemez Mountain Runs; 50M, 50K, 13.1M; 5:00 AM; Sherrif’s Posse Shack, Los Alamos, NM; highaltitudeathletics.org; 505-662-5959
Golden Gate Dirty Thirty; 50K, 12M, 7M; Golden Gate Canyon State Park, Black Hawk, CO; goldengatedirtythirty.org; 303-543-2121
Run for Water; 5K; 9:00 AM; Northridge Recreation Center, Highlands Ranch, CO; greatwesterninstitute. org; 303-355-4057;
Kiowa Kickin’ 5K; 9:00 AM; Kiowa High School, Kiowa, CO; firstname.lastname@example.org; 303-646-4307
Sky Mesa Pass Trail Marathon; 26.2M; 7:00 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458
Mt. Falcon Trail Race; 9.1M; 8:00 AM; Mt. Falcon Open Space, Morrison, CO; evergreenrecreation. com; 303-679-2628
Spiral Drive Run; 4M; 9:30 AM; Riverside Park, Salida, CO; salidarec.com/ccrc; 719-530-0223
Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org
Run For Your Cause; 5K; 8:45 AM; Boulder Reservoir, Boulder, CO; yourcausesports.org; 303955-4135;
Fairmount 5000; 5K, 1K; 9:00 AM; Fairmount Park, Golden, CO; FairmountPTA.org; 303-215-9116;
Stapleton Park 5M; 8:00 AM; Stapleton Central Park, Denver, CO; rmrr.org; 303-871-8366
Sunshine Hill Climb; 5.8M; 8:45 AM; BCSM, Boulder, CO; newtonhillclimb.com; 303-323-1920;
Run for the Zoo; 10K, 5K, 1M; 7:00 AM; Rio Grande Zoo, Albuquerque, NM; run4zoo.org; 505-764-6280; $$
AirLife Memorial; 10K, 5K; 8:00 AM; Hudson Gardens, Littleton, CO; bkbltd.com; 303-694-2202
Run With Rocky; 5K, 1K; 9:00 AM; Arvada, CO; jeffcoweb.jeffco.k12.co.us/elem/vanarsdale; 303940-3722
Crazy Leg’s Trail Run; 10K; 7:00 AM; Devil’s Backbone Trail Head, Loveland, CO; crazylegs10k. info; 970-214-4203
Run the Rock 5K; 8:00 AM; Rhyolite Regional Park, Castle Rock, CO; crgov.com/recreation; 720733-2284
Kokopelli Kids Trail Running Series II; 5:30 PM; Bear Creek Park East, Colorado Springs, CO; kokopellikids.com; 719-337-2737
Fisher DeBerry Foundation 5K; 8:30 AM; America The Beautiful Park, Colorado Springs, CO; fisherdeberryfoundation.org; 877-352-6224;
Sunrise Stampede; 10K, 2M; 8:30 AM; Longmont High School, Longmont, CO; sunrisestampede.com; 303-449-2925; $$ Teva X-1 Mud Run; 5K; 6:00 PM; Vail, CO; tevamountaingames.com; 970-926-4799
Lancer Fast 5K Challenge; 8:00 AM; Bible Park, Denver, CO; active.com; 303-725-5042
Trails Day 5K; 8:00 AM; Aurora Reservoir, Aurora, CO; auroragov.org/trails; 303-739-7160
2 Mile Challenge Series III; 2M; 8:00 AM; North Casper Soccer Fields, Casper, WY; windycitystriders.com
Miles for Smiles; 5K; 9:00 AM; Broomfield Commons Park, Broomfield, CO; twoangelsfoundation.org; 720-940-6078
Turkey Track Trail Marathon; 26.2M, 13.1M; 8:00 AM; Pagosa Springs, Pagosa Springs, CO; joingecko.org/events; 303-475-6053
Colorado Colfax Marathon; 26.2M, 26.2M Relay, 13.1M; 6:00 AM; City Park, Denver, CO; coloradocolfaxmarathon.org; 303-770-9600;
Water Tower Desert Run; 5M; 7:00 AM; Grand Junction, CO; email@example.com
Rocky Mountain Lab Rescue 5K; 9:00 AM; Caranci Pavillion and Dog Park, Louisville, CO; rockymountainlabrescue.com; 303-818-8508
Casper Marathon; 26.2M, 13.1M; 6:00 AM; Holiday Inn on the River, Casper, WY; runwyoming.com; 307-577-4974; $$
The World’s Toughest 10K; 7:00 AM; Sandia Casino, Albuquerque, NM; newmexicomarathon.org; 505-489-9484
Deadwood Mickelson Trail Marathon; 26.2M, 26.M Relay, 13.1M, 5K, 1K; 7:00 AM; Deadwood, SD; DeadwoodMickelsonTrailMarathon.com; 605-6413534;
Wellington Lake Trail Run; 15K; 9:00 AM; Castle Mountain Recreation Center, Bailey, CO; runuphillracing.com; 303-870-0487
Larabar Spring Runoff; 10K; 8:30 AM; Vail, CO; tevamountaingames.com; 970-926-4799
Kokopelli Kids Trail Running Series III; 5:30 PM; Bear Creek Park East, Colorado Springs, CO; kokopellikids.com; 719-337-2737
Leaves of Hope 5K; 9:00 AM; Exempla Lutheran Medical Center, Wheaat Ridge, CO; exempla.org; 303-467-4800;
Garfield Grumble; 5M; 8:00 AM; Mt. Garfield Trailhead, Palisade, CO; mmstriders.com
Steamboat Marathon; 26.2M, 13.1M, 10K; 7:30 AM; Steamboat Springs, CO; steamboatmarathon.com; 970-875-7002;
Alex Hoag Run for Sunshine; 5K; 8:30 AM; Security Service Field, Colorado Springs, CO; alexhoagrun.org; 719-660-1346; $$
Balarat Trail Run; 10K, 2M; 10:00 AM; Jamestown, CO; Elaine_VanDeWege@dpsk12.org; 720-4242940
Brighton Bash 5K; 9:00 AM; Recreation Center, Brighton, CO; brighton collegiate.org; 720-261-8738
CMRA Memorial Run; 10K, 5K; 4:00 PM; Twin Lakes Park, Denver, CO; comastersrun.org
Fire Hydrant 5K; 7:30 AM; Edora Park, Fort Collins, CO; larimerhumane.org; 970-226-3647
Grand Valley Marathon; 26.2M, 13.1M, 10K, 5K; 6:30 AM; Palisade, CO; mammothmarathons.com; 435-650-0155
Greenland Trail Races; 50K, 25K, 8M; 8:00 AM; Greenland Open Space, Greenland, CO; greenland50k.com; 720-985-9047
Turquoise Lake Half Marathon; 13.1M; 9:00 AM; Turquoise Lake, Leadville, CO; 605-642-7730
Bighorn Mountain Wild and Scenic Trail Runs; 100M, 50M, 50K, 30K; 10:00 AM; Dayton, WY; bighorntrailrun.com
Summit Trail Running Series I; 10K, 5K; 5:45 PM; Flume Trails, Breckenridge, CO; townofbreckenridge.com; 970-453-1734
FIBArk Hill Climb; 6:00 PM; Salida, CO; salidarec. com/FIBArk-Running-Races.html; 719-539-5703
Uni-Hill 2K; 6:00 PM; Sink & Fox Theater, Boulder, CO; 5430sports.com; 303-442-0041; $$
2 Mile Challenge Series IV; 2M; 8:00 AM; North Casper Soccer Fields, Casper, WY; windycitystriders.com
CMRA South Valley 10K; 8:00 AM; South Valley Park, Littleton, CO; comastersrun.org; 303-868-7248
Hayden Cog Run; 8M, 10K, 5K; 10:00 AM; TownHall, Hayden, CO; runningseries.com; 970276-3741
Joe Colton’s Off Road Adventure; 15M, 10M, 10K, 5K; 9:00 AM; Rollinsville, CO; joecoltonadventure. org; 303-258-7113
Mt. Falcon Trail Race; 8M; 8:00 AM; Mt. Falcon Open Space, Morrison, CO; www. healthquestadventures.com; 303-674-7408
Panoramic at Bear Creek; 4M, 2M, 1M; 7:30 AM; Bear Creek Park East, Colorado Springs, CO; pprrun.org; 719-635-3303
SALOMON Run the Rockies Half Marathon; 13.1M, 10K; 8:30 AM; Frisco, CO; emgcolorado. com; 303-635-2815;
Estes Park Marathon; 26.2M, 26.2M Relay, 13.1M, 10K, 5K; 7:00 AM; Estes Park High School, Estes Park, CO; epmarathon.org; 970-586-8189;
Garden of the Gods 10M; 7:00 AM; Memorial Park, Manitou Springs, CO; gardentenmile.com; 719-4732625; $$ 09
Rocky Mountain Half Marathon; 13.1M, Women’s 8K; 7:30 AM; Denver, CO; rockymountainhalf.com; 888-786-5280;
Summit Trail Running Series II; 10M, 5M; 5:45 PM; French Gulch, Breckenridge, CO; townofbreckenridge.com; 970-453-1734
24 Hours of Laramie; 24 Hours, 100M; 8:00 AM; Laramie, WY; geminiadventures.com; 303-652-9949
Jackson Hole Half Marathon; 13.1M; 8:00 AM; Jackson, WY; redlineraces.com; 720-270-6569
Angels on the Runway; 5K; 8:30 AM; Rocky Mountain Metro Airport, Broomfield, CO; afids. angelflightwest.org; 303-903-4902
Northside Stride; 10K, 5K; 9:00 AM; Sloan’s Lake, Denver, CO; plannedpethoodposse.org; 720-9375082
Buffalo Creek Scramble Trail Run; 5M; 10:00 AM; Wellington Lake, Bailey, CO; youtriit.com; 303-932-1121
Slacker Half Marathon; 13.1M, 13.1M Relay, 4M; 8:00 AM; Georgetown, CO; slackerhalfmarathon. com; 303-679-2312;
Goose Chase; 10K, 5K; 7:00 AM; William McKinley Carson Park, Greenwood Village, CO; goosechase. org; 303-290-9922
Undy 5000; 8:00 AM; City Park, Denver, CO; bkbltd. com; 303-694-2202
Veterans’ Home Run; 5K; 7:00 AM; Air Academy High School, USAFA, Colorado Springs, CO; Cornick_Jon@bah.com; 719-262-0595;
LaSportiva Summer Solstice Trail Race; 10K, 5K; 6:00 PM; Beaver Creek Mountain, Beaver Creek, CO; vailrec.com; 970-479-2280
Women’s Distance Festival; 5K; 7:15 AM; City Park, Pueblo, CO; socorunners.org; 719-296-1267
Mt. Evans Ascent; 14.5M; 8:00 AM; Echo Lake, Idaho Springs, CO; racingunderground.com; 303642-7917; $$
River Run; 5K; 8:00 AM; Visitor Center, Lyons, CO; townoflyons.com; 303-823-8250; $$
Sailin’ Shoes; 10K, 5K; 7:00 AM; Colorado Springs, CO; pprrun.org; 719-685-9513;
Steamworks Animas Valley Half Marathon; 13.1M; 8:00 AM; Bakers Bridge, Durango, CO; go-dmt.org; 970-247-2286;
Three on the Tee; 5K; 5:30 PM; Colorado National Golf Club, Erie, CO; redlineraces.com; 720-2706569
Firecracker 5K; 9:00 AM; Sweetwater Park, Lone Tree, CO; firecracker5krace.com; 303-225-4948
Father’s Day 5K; 8:00 AM; Old Town, Fort Collins, CO; fcgov.com/recreation; 970-221-6358
FireKracker 5K; 8:00 AM; City Park, Fort Collins, CO; fortcollinsrunningclub.org; 970-493-5220;
FIBArk Trail Run; 10K; 8:00 AM; F Street Bridge, Salida, CO; salidarec.com/FIBArk-Running-Races. html; 719-539-5703
Four on the Fourth 4K; 9:00 AM; Boulder, CO; averybrewing.com; 303-440-4324; 09
Purgatory Challenge Mountain Marathon; 26.2M; 8:00 AM; Durango Mountain Resort, Durango, CO; gravityplay.com; 970-259-7771
Freedom Run 5K; 8:00 AM; Evergreen Middle School, Evergreen, CO; mtevans.org; 303-6746400;
Stadium Stampede; 5K, 1K; 8:00 AM; INVESCO Field @ Mile High, Denver, CO; stadiumstampede. org; 303-837-7043; $$ 09
Gateway Canyons 4th of July Half Marathon; 13.1M, 5K; 7:00 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458
Bandimere Mile; 1M, 1/2M; 6:00 PM; Bandimere Speedway, Morrison, CO; redlineraces.com; 720270-6569
Independence 5K; 8:30 AM; Town Center, Highlands Ranch, CO; highlandsranchrunseries. com; 303-471-7053;
Horsetooth Reservoir Fort Collins, CO Four bed, three bath sun-drenched home overlooking Horsetooth Res, an oasis from the hustle and bustle of city life, set on a private gravel road with majestic views, living in harmony with nature, easy access to miles of trails in Horsetooh & Lory Parks, a trail runner’s Heaven! Adjoining building (lot) included in sale.
50K, 25K, and 8M trail races Greenland, CO May 9, 2009 www.Greenland50K.com
ALE FOR S
Al Byrnes - 201.982.1350 firstname.lastname@example.org
>> EVENT GUIDE << 07/04
Independence 10K; 8:30 AM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734
Hogback Hustle; 5K; 8:30 AM; New Castle Family Fitness, New Castle, CO; rec@newcastlecolorado. org; 970-984-3352; $$
July 4th Fun Run; 4M; 7:00 AM; Santa Fe Trail, Palmer Lake, CO; july4funrun.com; 719-481-9128
Liberty Run; 4M; 8:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2202;
Northern Colorado Race For The Cure; 5K; 8:00 AM; Greeley, CO; komennc.org;
Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org
Leadville Trail Marathon; 26.2M, 15M; 8:00 AM; Leadville, CO; leadvilletrail100.com; 719-486-3502
Rogers River Run; 5K; 7:30 AM; Boulder County Fairgrounds, Longmont, CO; ci.longmont.co.us/rec; 303-651-8405;
Barr Trail Mountain Race; 20K; 7:00 AM; Cog Railway, Manitou Springs, CO; runpikespeak.com; 719-590-7086; $$
Run for Independence; 5M; 9:00 AM; Winter Park, CO; playwinterpark.com; 970-726-4221
Stone House Park 2M; 8:00 AM; Stone House Park, Lakewood, CO; rmrr.org; 303-871-8366
Scar Top Mountain Run; 12K, 5K; 8:00 AM; Coal Creek Canyon, CO; runcoalcreek.com
LaSportiva Vail Hillclimb; 7.5M; 8:00 AM; Vail Mountain, Vail, CO; vailrec.com; 970-479-2280
Aspen Race for the Cure; 5K, 1M; 7:30 AM; Rio Grande Park, Aspen, CO; komenaspen.org; 970920-0250;
Mountain Madness Half Marathon; 13.1M, 10K; 8:00 AM; Howelsen Hill, Steamboat Springs, CO; runningseries.com; 970-879-1250
Devil Mountain 50K; 50K, 13.1M; 7:00 AM; Pagosa Springs, CO; joingecko.org/events; 303-475-6053
Summer Roundup Trail Run; 12K; 7:00 AM; Bear Creek Park, Colorado Springs, CO; summerroundup.com; 719-473-2625
Evergreen Mountain Trail Race; 11.5M; 8:00 AM; Alderfer/Three Sisters Park, Evergreen, CO; evergreenrecreation.com; 303-679-2628
Summit Trail Running Series III; 10M, 5M; 5:45 PM; Breckenridge Ski Area, Breckenridge, CO; townofbreckenridge.com; 970-453-1734
Run For Your Cause; 5K; 8:45 AM; Boulder Reservoir, Boulder, CO; yourcausesports.org; 303955-4135;
Womenâ€™s Distance Festival; 5K; 7:30 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org; 719-635-3833;
Hardrock Hundred Endurance Run; 100M; 6:00 AM; Silverton, CO; run100s.com/HR; 970-259-3693
2 Mile Challenge Series V; 2M; 8:00 AM; North Casper Soccer Fields, Casper, WY; windycitystriders.com
Evergreen Mountain Trail Race; 10K; 8:00 AM; Alderfer/Three Sisters Park, Evergreen, CO; www. healthquestadventures.com; 303-674-7408
Howelsen Hill 8M; 8M, 4M; 9:00 AM; Howelsen Hill, Steamboat Springs, CO; runningseries.com; 970-870-9273
LaSportiva Vail Half Marathon; 14.5M; 8:00 AM; Vail Mountain, Vail, CO; vailrec.com; 970-479-2280
Trail Run Series I; 9:00 AM; Bridle Trail, Casper, WY; windycitystriders.com
Summit Trail Running Series IV; 10M, 5M; 5:45 PM; Horseshoe Gulch, Breckenridge, CO; townofbreckenridge.com; 970-453-1734
Paint Mines 6K; 6:30 PM; Calhan, CO; trailrunner. com; 719-573-4133
West End 3K; 6:00 PM; The Daily Camera, Boulder, CO; 5430sports.com; 303-442-0041; $$
Classic 10K; 7:00 AM; Woodmen Road & Interstate 25, Colorado Springs, CO; csgrandprix.com; 719635-8803; $$ 09
Kennebec Challenge; 14M, 6M; 8:00 AM; La Plata City Campground, Durango, CO; go-dmt.org
Run for Hope; 5K; 8:00 AM; City Park, Fort Collins, CO; runforhope.net; 970-229-1366
Spring Creek Memorial; 9M, 3M; 8:00 AM; Spring Creek Trailhead, Steamboat Springs, CO; runningseries.com
Cheyenne Canon Mountain Race; 12K, 8K; 7:00 AM; North Cheyenne Canon, Colorado Springs, CO; trailrunner.com; 719-573-4133; $$
Kids Cure 5K; 7:45 AM; Washington Park, Denver, CO; brentsplace.org; 303-831-4545;
CMRA Mountain Madness 12K; 7:30 AM; Christies of Genessee, Genessee, CO; comastersrun.org; 303-794-2952
Leadville Silver Rush 50M; 6:00 AM; Leadville, CO; leadvilletrail100.com; 719-486-3502
Donor Dash; 5K; 8:00 AM; Washington Park, Denver, CO; donoralliance.org;
Freeman Myre Corporate Challenge 5K; 6:00 PM; Colorado Technology Center, Louisville, CO; fmcorporatechallenge.com; 720-841-5422;
F4 4-Miler; 8:00 AM; City Park, Denver, CO; fastforwardsports.net; 303-440-1975;
Fall Marathon Training Series; 10M; 7:00 AM; City Park, Westminster, CO; rmrr.org; 303-871-8366
Get Your Sassy Back 5K; 8:00 AM; Albuquerque, NM; nmmarathon.com; 505-489-9484
DR. SCOTT VANDER WALL - Elite provider of Active Release Techniques - Myofascial Unwinding - Custom Foot Orthotics 44 coloradorunnermag.com
t2 Team Trifecta; 5:30 PM; CSU Track, Fort Collins, CO; www.t2coaching.com; 970-308-4499
Barkin’ Dog Duathlon; 7:30 AM; Cherry Creek State Park, Denver, CO; racingunderground.com; 303-642-7917; $$
Tri the Rock; 8:00 AM; Butterfield Park, Castle Rock, CO; tritherock.com; 720-733-2284;
Longmont Kids Only Triathlon; 8:00 AM; Centennial Pool, Longmont, CO; sara.stewart@ ci.longmont.co.us; 303-774-4771;
Ruidoso Sprint Triathlon; 7:30 AM; Ruidoso, NM; ruidosoathleticclub.com; 575-257-4900
Longmont Triathlon; 6:30 AM; Centennial Pool, Longmont, CO; ci.longmont.co.us/rec; 303-6518405;
Boulder Stroke & Stride; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;
Triathlon Friday; 6:00 PM; Cherry Creek State Park, Aurora, CO; metroBrokersTriathlon.com; 303843-0100;
HRCA Tune Up Sprint Triathlon; 6:00 AM; Westridge Rec Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;
Milkman Triathlon; 8:00 AM; Dexter, NM; milkmantriathlon.com; 505-734-5415
Tri/Du For Your Cause; 8:00 AM; Boulder Reservoir, Boulder, CO; yourcausersports.org; 303955-4135;
Greeley Triathlon; 7:00 AM; Centennial Pool, Greeley, CO; greeleytriathlonclub.com/race; 970352-7567;
Boulder Stroke & Stride; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;
Big Sky Duathlon; 8:00 AM; Bennett Community Center, Bennett, CO; racingunderground.com; 303642-7917; $$
Laramie Duathlon; 9:00 AM; Kiwanis Park, Laramie, WY; cyclewyoming.org/du.htm; 307-7429440;
Boulder Peak Triathlon; 6:30 AM; Boulder Reservoir, Boulder, CO; 5430sports.com; 303-4420041; $$
Mini Haha Triathlon; 7:30 AM; Broomfield Community Center, Broomfield, CO; broomfieldrecreation.com; 303-477-1494
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
Boulder Stroke & Stride; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-642-7917;
Cabbage Head Duathlon; 8:00 AM; Wiggins Community Church, Wiggins, CO; racingunderground.com; 303-642-7917; $$
Buffalo Creek XTERRA; 9:00 AM; Wellington Lake, Bailey, CO; youtriit.com;
Lake to Lake Triathlon; 6:00 AM; North Lake Park, Loveland, CO; lovelandlaketolake.com; 970-6696372
HRCA Tri N July; 6:00 AM; Recreation Center at Eastridge, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;
5430 Sprint Triathlon; 7:30 AM; Boulder Reservoir, Boulder, CO; 5430sports.com; 303-442-0041; $$
Tri/Du For Your Cause; 8:00 AM; Cherry Creek State Park, Aurora, CO; yourcausersports.org; 303955-4135;
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
Great Urban Race – Denver; 12:00 PM; Denver, CO; greaturbanrace.com; 800-487-6817; $$
My Way or the Tri Way; 8:00 AM; Aurora Reservoir, Aurora, CO; racingunderground.com; 303-6427917;
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
t2 Team Trifecta; 5:30 PM; CSU Track, Fort Collins, CO; www.t2coaching.com; 970-308-4499
Dip & Dash; 6:30 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042
May 10, 2009 - 7:30 AM Bear Creek Park East Colorado Springs, CO The first annual Mominator 5K is a fun, friendly race for men and women, hosted by the Colorado Springs Moms In Motion chapter. This race will have unique obstacles, raffle prizes, and a women’s expo following the race with great products geared for moms. For the race itself, women will get a 10 second head start for each child they have (max 4), and men will start 10 minutes behind the ladies!
www.momsinmotion.com register online at Active.com
by jeff recker
>> THE LIGHTER SIDE <<
A Tribute To Chuck My Running Partner
Chuckie came into our lives as a refugee in every sense of the word. Abandoned in the desert he was half dead, thin to the point I could stick my hand between his rib cage and stomach. Malnourished, his eyes crossed, and his coat caked in dirt. How he survived in the desert was a mystery to us. Kath brought him home and I turned a hose on him to clean him up. He caught my eye and in that instant I knew he had the gentlest soul of any dog I’d ever met. A few minutes after that we named him Chuck, after Charlie Brown, because of his big, block head and pathetic disposition. Clean, we opened the door to our house and let him in. He urinated on the sofa. For anyone who has read Marley and Me you’ll understand the story of the World’s Worst Dog and how he affectionately worked his way into the hearts of his owners. Let me tell you, Marley had nothing on Chuck. We spent the first year wondering about Chuckie’s secret life before us. We guessed him to be four or five years old at the time. He was an odd little guy that didn’t know how to be a dog – to let it all hang out and have fun. On the advice of our vet we signed him up for dog agility class to “build his confidence.” Instead Chuckie fell off the ladder. Our life long goal for Chuck became to show him the ways to Doggie-hood. Carmel would have a say in that matter too. ONE THING WE DID KNOW about Chuck: his time in the desert, however long that was, conditioned him with an eating disorder, something he would carry for the rest of his life and nearly end his life on several occasions. He ate the seat in our car, most likely looking for crumbs dropped from careless snacking. Shortly after that he ate a week’s supply of dog food when we left him in the car for an hour while on vacation. We opened the door and there was Chuckie, about three feet round and ready to pop. And I think everyone knows about his appetite for socks. Last year we found dozens of them buried throughout the backyard, and those didn’t include the dozens he passed over the years. He even passed a red stocking at the start of a running race. But, in Chuckie fashion, he needed help passing it as it hung half way out of him for many minutes. One of our close friends was kind enough to help him finish the duty. Everyone else ran screaming in the opposite direction, appalled but laughing, including us. But that was our Chuckie, the dog we loved, the dog that made us laugh. Chuckie was our Special Needs and Comic Relief dog. He thought he was tough, but it was Carmel who twice defended him. Another time, while we were out on a “pre-kids” family run, a coyote chased him back to us. Chuckie, with his ears flat and his tail tucked, hid behind Kath, Carmel and me while we shooed the wild dog away. Chuckie couldn’t take on anything or anybody. Over the years Chuckie was introduced to our girls. Before bringing Malia home we had feared his eating disorder might bring him to snatch food from her fingers, accidently biting her, because that’s exactly what he did to us. But instinctively he knew otherwise. He would take food from Malia, and later Meilyn, with a “soft mouth.” Chuckie may have not been the brightest dog on the planet but he understood. He simply understood. And the girls knew that too. They petted him, rode him, and cuddled with him often. Chuckie; always the gentle soul. Chuckie lived a full life. He played at the base of the Grand 46 coloradorunnermag.com
Tetons, shopped at doggie boutiques in Aspen, and once entered a parade dressed as a chicken. He loved water and would fetch a ball until he fell exhausted on the banks of a lake. He learned how to run. And he loved it. He could run so fast and far that we would lose sight of him. He was robust and strong, and we knew that in time he had finally learned how be a dog and let it fly. So when his legs began to fail several years ago we greeted the turn with sadness. Chuckie was old. How old, we didn’t know, but his face turned gray and his mobility faded quickly. Understanding his end was near we were grateful to have taken him this far. WE’LL NEVER KNOW Chuckie’s life before us, but we don’t fantasize that it was anything special, and quite possibly horrible. We took comfort in knowing that when the time came for Chuckie to leave us he would do so having experienced love and kindness, hopefully having forgotten his rough start in life. We raised him to enjoy his dog-hood. We never guessed his life with us would last nine wonderful years. We never guessed he would fill ours with such humor and kindness. Chuckie hadn’t been able to run in some time and has needed our help in getting up stairs and over obstacles. But since we moved into our new house he took comfort in lying in the sun on the front lawn. The sky is exceptionally big in this part of the yard and the valley looks immense in the distance. The Grand Mesa stands out in full view. I know Chuckie would look out over the land and feel a sense of pride and confidence that he had once been a King. He’d been to the top of that mountain. A week before Christmas we were dealt a blow when we noticed he couldn’t get up one evening. We carried him into the vet’s office on a stretcher the next day. But Chuckie had no intention of leaving us just yet. He made a good recovery and we opened presents with him days later. But it was with a sense of sadness. Again, we anticipated the inevitable. Chuckie would not be making any more trips back to the vet’s office. Last night Chuckie passed away. I came home from work and he was lying in the garage unable to get up. His legs were useless. I carried him to the yard so that he could relieve himself but he was unable to stand. Chuckie told me it was ok, that it was time to let him go, to give him back his dignity. Kath was home shortly thereafter and placed a call to our vet of ten years, Mark Ryan. OVER THE PAST YEAR we had discussed this moment with the girls so that they would comprehend the moment when it came. Chuckie was going to God and they said their good-byes. The last thing Malia said to Chuckie was “don’t die before morning.” But he did. Mark showed up after the girls had fallen asleep and sent him to a better place, somewhere where he could once again chase rabbits and sit atop fourteen-thousand foot peaks. We were with him when he passed, holding him, petting him gently. Telling him he was loved. He was comfortable and already sleepy before Mark put him down. Chuck went in seconds of the injection. It was very quick and very, very peaceful. We love you Chuckie. Run Free. Jeff Recker is a recipient of the RRCA Club Writer of the Year award in both 2002 and 2007. He lives with his wife and two daughters in Grand Junction.
Sunday, July 19 th Washington Park 8:00 a.m.
5K Run/Walk 1K Dash Kids Race
Register today! ONLINE
starting June 12 at select running stores
honor celebrate recognize For runners, walkers and the entire family to honor the lives of organ and tissue donors, celebrate the lives of organ and tissue recipients and recognize the lives of those waiting for a lifesaving transplant.