Page 1




COLORADO RUNNER Vol 1 - Issue 4: March/April 2004


Culpepper Training For Olympic Games

Colorado Runner 28 Tecoma Circle Littleton, CO 80127

Triathlon For A Cure Springtime At The Canyonlands Half

Colorado’s Running Magazine


Š 2004 adidas-Salomon AG. adidas, the adidas logo and the 3-Stripes mark are registered trademarks of the adidas-Salomon AG group.

Š 2004 S-VC, Inc.

Our hydration expertise has always extended beyond the sidelines. The GatoradeÂŽ Endurance Hydration to rehydrate and replenish you for your longest, most intense runs. For more on how to properly


Formula is further proof. Designed with a unique blend of five electrolytes optimized hydrate and optimize your performance, go to

6 races 10,000elevation feetgainin Double Dog Dare ya'

CONTENTS Features The Olympic Marathon Trials... Page 8 The Fast Lane With Alan Culpepper... Page 9 Triathlon For A Cure... Page 10 On The Run - Springtime In Canyonlands... Page 12 Training Smarts - Got Heart Rate?... Page 14 Spring Shoe Review... Page 17 The Lighter Side... Page 62

Departments Running Shorts... Page 11 Race Reports... Page 49 Race Results... Page 53 Race Calendar... Page 55 Avoiding Injury... Page 58 Hit the Dirt... Page 60


Teva Vail Mountain Trail Running Series Saturday, June 5 Teva Mountain Games Spring Runoff 2004 USA Trail Championships Sunday, June 20 Teva 10K @ 10,000 Feet Sunday, July 4 Teva Vail HillClimb 2004 NACAC Mountain Championships Sunday, July 25 Teva Vail HalfMarathon Sunday, August 15 Teva Berry Picker Trail Run Saturday, September 18 Teva Evergold

Publisher Derek Griffiths Editor Jessica Griffiths Contributing Writers Adam Feerst, Neal Henderson, Julie Hodan, Bob Horejs, Amy Hornyak, David Manthey, Jeff Recker, Bob Richards, Ken Sheridan, Holly Weihl, Debra Van Winegarden Cover Photo Victor Sailor/Photo Run Advertising 720-570-3469

Member of the

Colorado Runner is printed on 20% recycled (10% postconsumer waste) paper. All inks used contain a percentage of soy base. Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publishers. Unsolicited manuscripts, photographs, race results or other materials are welcome. They can only be returned if accompanied by a self-addressed envelope. Colorado Runner is published 6 times a year. The publication deadline for each issue is one month prior to its release. A one year subscription costs $15. Please send address changes to the above address because bulk rate mail will not be forwarded.

March / April 2004

N is for essentials, not accessories.

Š 2004 New Balance Athletic Shoe, Inc.

The Olympic Trials

Culpepper Headed to Athens

Photos by Victor Sailor/Photo Run

by Bob Richards


ow many times do the 1-2-3 favorites come in 1-2-3? Not often, in any sport. But on this special day, amid blustery winds and snow flurries, the big three became the best three at the U.S. Men’s Olympic Marathon Trials. Yep, three runners stood out with the three fastest qualifying times, and the same three - Alan Culpepper, Meb Keflezighi and Dan Browne - stood on the podium at the Alabama Sports Hall of Fame after a cold run on the streets of Birmingham. Say hello to the 2004 U.S. Men’s Olympic Marathon team. Lafayette resident and University of Colorado graduate Alan Culpepper broke the tape in 2:11:42, an average pace of 5:05 per mile. He was followed by Keflezighi in 2:11:47 and Browne in 2:12:02. “This is pretty much the top of the list,” Culpepper said when asked to compare the victory to his many others in track and cross-country. “National championships are one thing; the Olympic Trials is at the next level.” Culpepper’s performance is the second fastest Trials winning time ever. In just the second marathon of his career, Culpepper won $60,000 in prize money and will pocket another $25,000 after competing in the Olympic marathon in Athens. People who had wondered who the dark horse would be got their answer in Trent Briney who finished fourth in 2:12:35. A graduate of Manitou Springs High School and the University of Colorado at Colorado Springs, Briney improved his personal best by nine minutes and will compete in the Olympic marathon if one of the top three can’t run. “Ever since Chicago last fall (2:21: 10), my running has really taken off,” Briney 

March / April 2004

said. “I had been gearing to run with the other Hansons guys at a 2:18 pace, but I had been feeling so good, they moved me up where I would try to hang at the back of the lead pack. We really didn’t know where my fitness was. That’s not much of a race plan. It was a scary plan, but that’s the way it was.” Superior’s Scott Larson came in a strong sixth in 2:15:03. The CU grad stayed with Culpepper until mile 17, but couldn’t hold the pace for the final nine miles. The race began on February 7th at 9:00 a.m. with 86 entrants answering to the starting gun. Brian Sell of Michigan led for the first 15 miles. “Everyone on the course was yelling how far ahead of us he was,” Culpepper said. “We knew where he was, but there was a moment when I was a little concerned. Ultimately (we knew), you’d have to take the brunt of the wind (to catch up). It was kind of a weird dynamic. But the three of us all looked at each other and we knew we were going to catch him.” “I was worried the whole time,” said Sell. “I was really feelng good until that last loop. The plan was to run 5:02s. That was the plan and I stuck to it.”

After they got by Sell, Culpepper and Keflezighi surged a couple of times, breaking from Brown. In the final 200 meters Culpepper found some life in his cramping legs and mustered a sprint to the finish to beat Keflezighi, who was battling tight quads. The weather was not typical for Brimingham. Temperature at race time was 37 degrees. Snow flakes really did fall in central Alabama at the start and right before the finish. “I did consciously try to use the wind when it was our backs,” Culpepper said. “It was the only time we were going to gain on Brian.” No matter what, big crowds of running fans were treated to some of Magic City’s finest on race day. On to Athens!

AREA OLYMPIC TRIALS FINISHERS 1. 4. 6. 8. 12. 22. 30. 31. 44. 47. 48. 49. 53. 63. 68.

Alan Culpepper Trent Briney Scott Larson Eddy Hellebuyck Kevin Collins Scott Goff Erik Kean Brantley Lutz Shawn Found Joe Wilson James McGown Jan Talley Sean Nesbitt Trevor Pettingil Matt Harmer

Lafayette, CO Rochester Hills, MI Superior, CO Albuquerque, NM Albuquerque, NM Boulder, CO Cheyene, WY Albuquerque, NM Boulder, CO North Ogden, UT Shelton, NE Farmington, UT Boulder, CO SLC, UT SLC, UT

2:11:42 2:12:35 2:15:03 2:15:36 2:17:00 2:19:11 2:22:09 2:22:17 2:24:45 2:26:04 2:26:09 2:26:12 2:26:49 2:31:43 2:33:33

Manitou Springs HS grad finishes 4th

The Fast Lane


Spotlight on... Alan Culpepper

lan Culpepper was the race favorite and he didn’t disappoint. The 31-year-old trained for the Olympic Marathon Trials by running 120 mile weeks near his hometown of Lafayette.

“It’s not very glamorous,” he said about running twice a day, six days a week. He ran 20-mile long runs on Sundays at the Boulder Reservoir and did mile repeats around the trail at Harper Lake in Louisville. He practiced running at his goal marathon race pace often and loved to run around the South Boulder Trail. “I had a really good training block with no injuries. It feels great to be healthy,” he said. While training for his debut marathon at Chicago in 2002, Alan was confined to doing a lot of his training on trails because of a fractured toe. Despite the injury, he ran 2:09:41, tying him with Alberto Salazar for the fastest American debut in history. Culpepper got his start in running during his high school years in Texas. After graduating from Coronado High School in El Paso, he attended CU so he could run for the Buffs. He entered the ranks as one of the top U.S. distance runners after winning the NCAA 5,000 meters in 1996 in 13:47:26. He ran the 5,000 meter Olympic trials that year and placed tenth. Culpepper graduated from CU with a degree in geography and sociology. By the 2000 Olympic Trials, Alan raced the 10K. He placed second in 28:03:35, earning a spot on the Olympic team. Unfortunately at the Sidney Games, he caught the flu and only finished 17th in the first round. Culpepper has won five U.S. titles in track and cross country and made four World Championships teams in track. His personal bests include 13:27:52 in the 5,000 meters and 27:33:93 in the 10,000 meters. Culpepper didn’t run any road races in preparation for the Olympic marathon trials. “The last race I ran before the trials was the World Championships 10,000 meters in August.” He said he felt tune up races weren’t important because of the distance, plus he didn’t want to travel around the holidays, but wanted to spend time with his family instead. “I’m still naïve to the event also, so that helps.” He did most of his hard training solo but sometimes trained with Superior’s Scott Larson and Boulder’ Peter Julian, guys who were also training for the Trials. Now that the marathon trials are over, Culpepper plans to take a short break from training until the Colorado weather warms up and dries out. “I want to take a little time off and spend some time being with my wife Shayne (also an elite runner) and my son Cruz.”

Photo by Victor Sailor/Photo Run

Body Tune-Up Physical Therapy Peter Szymanski, PT, IOC, CFMT & Karen Voss, OTR


Skilled Treatment for Running Injuries • Manual Therapy • Orthotics • Exercise & Functional Movement Training “Running Well” Form Training Clinic • 6 sessions • Repeated videotaped analysis Improve your running effeciency

Training For A Cure

My Toughest Race by Bob Horejs all the support they have given you." Without her help, I’m not sure I could have finished. Was she an angle from heaven? I know so!

Why the Ironman Triathlon?

"It is in the most trying times that our real character is shaped and revealed." That was the Helen Keller quote that I wore on my t-shirt during my first Ironman distance triathlon. But it was difficult to draw strength from that quote after a grueling one hour, 18 minute swim and an eight hour bike ride. The heat climbed to 97 degrees in Coeur D’Alene, Idaho that day. I was nauseated and cramping. I wasn’t sure how I could finish. A volunteer in the changing tent helped me transition to the marathon, the last leg of the event. He picked up my running shirt and said, "Bob you need to look at this!" Along with the motivational quote was a picture of my wife Karen, an adenoid cystic carcinoma survivor. It was for her that I was competing. I began to cry as I started the toughest 26.2 miles that I’ve ever run. I was crawling along the best I could, fighting waves of nausea, blisters on both feet and leg cramps. A woman started talking to me just as I began to pray to God to give me the strength to go on. She said her name was Karen (the same name as my wife), but that people called her the "Iron Angel." Unbelievable! My prayers had been answered. Karen jogged and walked with me for the last 10 miles. When things started to go from bad to worse, she put her arm around me and said, "Bob you will finish. I know it! Just think of Karen's courage and your children and 10

March / April 2004

Last year, my wife of 26 years developed a cancerous tumor of the parotid gland. She endured a ten hour surgery to have part of the left side of her neck and head, along with 22 lymph nodes and her left facial nerve removed. The left side of her face was left paralyzed. ACC is a rare cancer that affects the salivary glands in the head and neck. Chemotherapy doesn’t help cure patients of ACC. Very little is known about the cancer and little research is being done for the disease. After surgery, Karen suffered through months of radiation treatment. The radiation caused numerous sores in her mouth. She lost 25 pounds because she could not eat any solid food. On top of all of this, Karen only took 11 days off work and completed her masters degree at CSU during the final week of radiation treatments. The way she pushed herself has shown me what courage and strength really mean! I wanted to honor Karen for her courage and felt that completing an Ironman triathlon could help me do just that. I’m a marathon runner who had never done a triathlon before. A 2.4 mile swim, a 112 mile bike ride, and a 26.2 mile run was the toughest thing I could imagine doing to show her that I valued her endurance and understood how she had suffered. The training for Coeur D’Alene was difficult. Supporting Karen was my main focus, but I still had twin teens at Cherry Creek High School and a son at CU that needed my attention. I squeezed in training whenever I could, usually very early in the morning or late at night.

$100,000 for Cancer Research

Now, I’m ready to do it again. This time my goal is to complete Ironman Florida in Panama City Beach on November 6, 2004 for cancer research. I am trying to raise $100,000 dollars for adenoid cystic carcinoma (ACC) studies at MD Anderson Cancer Center in Houston, Texas.

Choosing MD Anderson

MD Anderson was named Top Cancer Hospital in 2003 for the third time in four years and ranked the nation’s top cancer hospital in U.S. News and World Report’s “America’s

Best Hospitals” survey. In fact 75% of specialty board certified physicians named MD Anderson #1. MD Anderson contributes more research to patient care than any other academic center. Important scientific knowledge gained in the laboratory is rapidly translated into clinical care through research trials. The institution currently spends more than $210 million per year in research. We cannot accomplish much in this world alone, but with the help of friends, all things are possible. Help me raise $100,000 by donating money to the MD Anderson Cancer Center through the website donate/cureacc or you can email me for more information at For other donations please make checks payable to “MD Anderson Cancer Center” at MD Anderson Cancer Special Events, PO Box 4470, Houston TX, 77210. Please write “Cure Adenoid Cycstic Carcinoma for Karen” on your check. I think this quote from Helen Keller tells it best... “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” Bob Horejs lives in Denver with his wife and three kids. His passion for running has caught on at home where his wife and daughter are preparing for a triathlon and one of his sons is running high school track.

Running Shorts

Contest Winner!

Congratulations Holly Weihl, the winner of the Crescent Moon Snowshoe contest. In the last issue, we asked our subscribers to write to us to win a free pair of snowshoes. Here’s what Holly wrote!

Real shoes, engineered for real athletes. Visit your local retailer. BELLS RUNNING


3620 W. 10th Street

2460 Canyon

Greeley CO 80634

Boulder CO 80302





2775 Pearl St. Unit 103

Aurora CO 80116

Boulder CO 80302


6554 S. Parker Road



107 E. Bijou Street

3659 Austin Bluffs Parkway


Unit 32


Colorado Springs CO

Colorado Springs CO 80918



1685 S. Colorado Blvd. Denver, CO 80222

Last June my husband and I moved to Golden from Dallas. As an avid runner, I was excited for the new adventure and the opportunity to do my long runs in the foothills of the Front Range. Interestingly, as of a year ago, I didn’t even know the sport of snowshoeing existed! As a native Texan, I only saw snow once in my 25 years of living in San Antonio, so the concept of snowshoeing was foreign to me. In a running magazine, I read about how snowshoeing was a great cardiovascular cross-training sport for runners. The article peeked my curiosity about the sport, but I must admit, I thought the large, duck-like shoes were quite funny-looking! In the hot, humid 100+ degree summers in Texas, I always ran for cover from the heat into any air conditioned room. Subsequently, my husband and I were lacking many of the “necessary” outdoor contraptions most Coloradans have as a staple in their life. Our new friends in Colorado introduced to us to REI and we began buying outdoor gadgets, like Nalgene water bottles, camel packs, backpacks, a GPS, hats, sunscreen, trail mix, sunglasses, sleeping bags (-10, 0, 20 degrees, why do we need 3?), camping accessories, maps, binoculars, hiking boots, dri-fit socks, pants, and shirts. After becoming almost bankrupt from our weekly shopping sprees, I learned about REI garage sales. At the garage sales, people sell stuff they no longer want at inexpensive prices. At one garage sale, I found a beautiful pair of BRAND SPANKING NEW snowshoes, and I immediately bought them. My dream of learning to snowshoe was now starting to become a reality, except for one missing piece of the puzzle: I needed to find snowshoes for my husband! Being inexperienced in the mountain terrain and winter weather mountain sports, I wasn’t interested in going snowshoeing by myself. Becoming friends with the bears was not my idea of fun. As a New Year’s resolution, my husband and I decided we would “attempt” to minimize our shopping sprees. We have now weaned our visits to REI from weekly to bimonthly. Our friends joke with us that we secretly live there in one of their tents. So, until I find some reasonably priced snowshoes for my husband, I will only be able to dream of the day we can put on those funny-looking duck shoes and hike up a mountain through the beautiful Colorado snow. Please help us achieve our dream of snowshoeing in Colorado and donate the Crescent Moon Snowshoes to us. We will be indebted to you for life! Keep in mind, we have a history of being shop-a-holics! Thank you in advance for considering us in your contest. Sincerely, Holly Weihl


303. 759.8455

8116 W. Bowles Ave.


Unit C

902 W. Drake Rd.

Littleton CO 80123

Fort Collins CO 80526





942 Main Ave

1970 E. County Line Rd.

Durango CO 81301

Unit C


Highlands Ranch CO 80126



1035 Pearl Street Boulder CO 80302



437 Colorado Ave. Grand Junction CO 81501



Village at Park Centre 1005 W. 120th Ave.


Suite 250

2902 East 3rd Ave.

Westminster CO 80234

Denver CO 80206



FOOT OF THE ROCKIES 150 E. Harmony Rd.


Fort Collins CO 80525

833 N. Tejon


Colorado Springs CO 80903



3000 East 1st Ave. #1126 Denver CO 80206 303.316.8392


On The Run

Springtime in Canyonlands by Jeff Recker

“It must be spring; the saps are running.”


- derogatory remark popular with non runners in the early years of the Boston Marathon disbelieving. She finds it interesting that I refer to it as a great race. “It is a great race,” I tell her again. But, she’s got me thinking. Does this race really deserve that kind of praise? Take the ultimate great-race example, the Boston Marathon, the Grand-Daddy of all races. Boston has a remarkably ugly course, replete with industrial sections and lined with leafless trees. And the people talk funny. The large number of runners, narrow roads, and logistics of getting to the starting line offer no hint of a fast time. Yet it remains the greatest and most sought after entry in the country, perhaps the world. I ask Kathaleen, “tell me how that adds up to the world’s greatest race?” It’s something that bugs me throughout the evening. In the morning we meet up with Grand Junction runner Jay Valentine at the high school gym to pick up our race packets. We’re surrounded by hundreds of today’s entrants loud and giddy with excitement. Coming from a community that typically attracts no more than 50 runners per race, I’m not prepared for so much noise. It’s too early. I escape to a corner of the gym. Poster-boards with previous year’s results surround me. It’s a glimpse into the past and I’m suddenly absorbed. I see a board from 1983. Posted on it in tattered, yellowed sheets are the results from the five-mile. Jay Valentine is listed first. “Jay!” I shout, “get over hear and look at this!” We read it together: Jay Valentine, Age Group 16 – 19, 26:13, 1st Place. Dang! “I can’t picture you as a sixteen year old,” I tell him. He slaps my back and giggles, “Hard to believe, ain’t it?” Kathaleen wanders over and together we start picking out names from various boards. It’s all so amusing. Kathaleen finds her name, points to it, and pinches her nose. “That was an ugly, ugly race,” she comments. “The headwinds of ’96,” I agree. “Welo won it that year, remember? The year the Kenyans took it out in a 4:20 and were blown back through the chase pack by those dreadful winds. Skinny, skinny Kenyans, blowing in the wind like wayward petals from an overmatched flower.” We laugh and talk of races that might have been. It’s all so easy with twenty-seven years of results surrounding you in naked print. “I’d love to see Welo and Valentine compete,” she says. “What a race that’d make.” She pauses and adds, “It would come down to beers at Eddie McStiffs. Last one standing!” That’s when it hits me. I’ve found my answer to what really constitutes a great race – beer drinking! Actually, it’s tradition. Tradition is the life-blood of all great races, I decide. Tradition is what brings thousands of runners and millions of spectators back to Boston year after year. What could be more heart-warming than a dose of nostalgia and the promise that what one does today will breathe life tomorrow? Tradition is the stage for all athletes to achieve greatness. Without the records of yesterday, today’s performances would be The start of the 2003 Canyonlands Half Marathon

or many regional runners, the Canyonlands half marathon signifies a right of spring and an annual pilgrimage. I’m no different. I’m pulled back time and again. It’s a two-hour drive from Grand Junction into this desolate part of southern Utah. Turning off I-70 and onto the scenic route of 128, my wife, Kathaleen, and I are treated to a celestial show of fairytale proportions. Our eyes light up reflecting the quarter-moon that hangs over the La Sal Mountains. Patches of snow lay deep within them, shimmering like strawberry ice cream. I point and comment, “alpenglow.” The sun has yet to set and rests on the edge of the world like a fat cigar, burning and turning a striation of clouds orange and red against a cobalt-blue colored sky. Ten miles later the road cuts into the canyon, hugging the Colorado River, and within minutes, 600-foot walls of red sandstone swallow us up and guide our way. The scale of our surroundings is daunting. A bend in the road and the Fisher Towers, lit up like walls of flame, rise up to greet us. We feel painted on this canvas that exudes every color I can name, and even more that I can’t. It’s like looking into a kaleidoscope; color, symmetry, shape. It’s all there. Yet, it’s almost too much, too grand to view all at once. Kathaleen reminds me that this road is the path of the Canyonlands half marathon and five-mile races. I’m in such awe, only one word trickles from my lips, “Wow.” The draw is evident. And so is the timing. In March, much of Colorado and Utah are still breaking from winter. But out here the desert warms a bit earlier and the chill of winter is left behind. It’s an opportunity to renew our vows of faith and physics. This race couldn’t beg for a better stage. It’s one of the premier events in the region. Kathaleen, my faster half, reminds me that we’re fortunate to get in - again. In recent years the race has filled to its 3,500-person capacity the very week the applications are available. “It’s a great race,” I tell her. “What a venue.” She looks at me


March / April 2004

See Our Coupon In The

Lisa Church

Bolder Boulder Calendar Finishers dig into the post-race grub at the 2002 race. meaningless. That is the beauty of our sport and also the truth of it; times are transcendent. I smile realizing the Canyonlands half marathon is not withstanding. I’m surrounded by decades of results and in each one lies someone’s story; one person’s tale that will be passed from one runner to another, from one parent to child. That’s the stuff of greatness. And perhaps twenty-seven years isn’t enough but it’s a heck of a start. After all, I doubt that Thomas Burke had any idea what he started when he scraped his foot across a dirt road in 1897, scratching out the starting line of the first Boston Marathon. I’m tapped on the shoulder. Kathaleen tells me it’s time to board the bus. “This race is fairly great, isn’t it?â€? I ask her. “It’s all right,â€? she comments, not sharing my revelation. Jay, Kathaleen and I sit together on the five-mile bus and are dropped off at Bill Negro Canyon, a stone’s throw from the starting line of the five miler. It’s cold. The race doesn’t start for an hour so we seek warmth on a grouping of rocks well inside the mouth of the canyon. And as stories go‌ You figure a guy who’s about to place third and a woman who’s about to place second would mentally prepare themselves to run hard. After all, we hear so much about visualizing success and all that. But Jay and Kathaleen are kicked back lazily on a rock, trading yawns and talking about injuries, imminent retirement from racing, and yes, babies. “Guys, you’re not doing much to pump me up,â€? I say. “Next time I’ll hang with the back-of-the-packers who actually stretch and talk about eating those in front of them.â€? They look at me like I’m insane. I say nothing. Again, they take turns yawning. Minutes pass. Nothing. It’s possible they’ve fallen asleep on the rocks. Finally, disgusted, I say, “You two have a dogged disposition.â€? But, to their credit, these two took care of business when it counted. What else can I say about the races in Canyonlands? Just this; I wish the town would better embrace the race. Only a handful of spectators line the course. And last time I raced in Moab a passing motorist shouted, “Get the heck out of my way and your Mama bakes cookies!â€? Except he didn’t say “heckâ€? and he didn’t say “bakes cookies.â€? While I was spared of any verbal assaults this year, I still had the feeling that we, as runners, run to annoy those who don’t. On a promising note, I saw plenty of signs welcoming the “marathon runners.â€? I got a kick out of that. At least the locals acknowledge the race, even if they don’t know its distance. Besides, it could be worse. I heard no one say “it must be spring, the saps are running.â€? Jeff Recker runs and writes in his hometown of Grand Junction. He is the recipient of the Road Runner Club of America’s Jerry Little Memorial Journalism Award.

Co Spgs Denver Aurora

107 E Bijou (719) 632-2633 1685 S Colo Blvd (303) 759-8455 6554 S Parker Rd (303) 766-3411


        "     ! &!!  ##"#   #" ""&!!  "$  !!!!"

 !!  ""!  %&!! Digital Golf Swing Analysis & Conditioning Programs "  !   "! " !!!  # "#

Dr. Ken Sheridan / Dr. Jim Wood    

 "  " "! &!  "" ""!" Certified Golf Fitness Instructors ! !" #" " " ""      


Training Smarts

Got Heart Rate? by Neal Henderson

As long as you are reading this article the answer to that question is “Yes.” The real question is, “Do you know what your heart rate is while you train?” Even more importantly, do you know what your heart rate should be during any given workout? Monitoring your heart rate is an important component of successful endurance training, and can help you train better and race faster in the long run - pun intended! Let’s begin first with a basic exercise physiology lesson. Heart rate is simply the speed at which your heart contracts, measured in beats per minute (BPM). The heart rate response to exercise is an effective estimate of exercise intensity in most situations. Keep in mind that heart rate can be significantly affected by temperature, caffeine use, stress, illness and race anxiety. Exercising at the proper intensity can speed your improvement as an endurance athlete. Working out too hard and too often can lead to overtraining, while training too easy will lead to underperformance. Since time is a commodity for most runners, efficient training sessions performed at the right intensity give you the biggest bang for your buck - or better put, a faster time in your next race. Using a heart rate monitor, now available for around $50 for a basic model, is the first step. From this point forward, I will assume that you are using a heart rate monitor. There are many models out there from a basic one, all the way up to computer downloadable monitors that will keep track of almost everything you can imagine, including temperature and altitude. Athletes who have been using heart rate monitors for a long time often develop an uncanny ability

to estimate their heart rate within a couple of beats per minute simply by monitoring their perceived effort. With practice, you can develop your own internal heart rate monitor! Successful use of heart rate to monitor your training comes in the form of establishing proper ranges for different runs. Examples include: Recovery, Overdistance, Endurance, Tempo/Lactate Threshold (LT), and VO2 Max. These zones are not necessarily magic, and sometimes include some overlap in heart rate ranges. These ranges are important, though, and are based off of each individual’s response to training, not simply a maximum heart rate. You can base training recommendations off of the blood lactate and heart rate response to exercise. This requires a lactate profile test where heart rate and blood lactate concentrations are measured at progressively faster four-minute stages. The lactate threshold is the heart rate and pace at the point where blood lactate levels begin to increase significantly. This heart rate and pace is close to what a well-trained runner can sustain during races of about 10 miles to a half marathon. For most runners, this heart rate is about 10 beats per minute lower than their average heart rate during a 10K race. Once the lactate threshold pace and heart rates are determined, training zones can be assigned based on your blood lactate response. Most runners should spend a majority of their time in Overdistance and Endurance intensities, with one or two workouts at the Tempo/Lactate Threshold effort each week. Once you have a strong base and are beginning to peak for a race, cut back your total volume of training, and begin adding a weekly VO2 max session. During higher intensity workouts, your heart rate may drift upwards during the progress of a workout. Don’t worry about that, but do try to monitor your effort during these sessions. These harder days shouldn’t leave you completely wasted – that’s what race day is for! Many athletes tend to train at an intensity that’s too high during their base

Estimated lactate threshold heart rate = Average ½ marathon HR – 5 BPM Average 10K HR – 8 to 12 BPM Average 5K HR – 15 BPM Use the following equation to estimate your lactate threshold heart rate. You can also determine your lactate threshold heart rate by performing a lactate profile test at a physiology lab. 14

March / April 2004

and endurance training, and at too low of an intensity during Tempo/LT and VO2 Max sessions. This “regression toward the mean” results in decreased motivation and poor race performances. By expanding your range of training intensities and using your heart rate monitor effectively, you will become a faster and more time efficient athlete! Neal Henderson, MS CSCS won the 2001 Snow Mountain Ranch Trail Marathon and is the Coordinator of Sport Science at the Boulder Center for Sports Medicine.

Determine Your Training Zones Recovery Zone This zone includes your warm-up, cooldown and easy workouts. Train at a level less than 40 beats per minute below your LT heart rate for 20-40 minutes. Overdistance Zone This zone includes your base training and your long runs to improve the body’s ability to use fat as a fuel source. Train at a level 20 to 40 beats per minte below your LT heart rate for 60-180 minutes. Endurance Zone This zone includes workouts to improve your aerobic capacity and muscular endurance. Train at 10-25 BPM below your LT heart rate for 30-60 minutes. Tempo/LT Zone This zone includes workouts to improve lactate tolerance and race-pace economy. To determine this zone, take your LT heart rate +/- 3-8 BPM. Duration: 15-30 minutes of intervals or sustained effort. VO2 Max This zone includes workouts to increase the amount of blood pumped by the heart and to increase leg speed. Train at 9095% of YOUR max HR (Don’t estimate – use the highest heart rate you’ve seen while running). Duration: Shorter intervals totaling 8-15 minutes.

The Premier Running Collection By Reebok

Now a Boston Qualifier!

AVAILABLE AT: 1st To the Finish A Snail’s Pace Boulder Running Co. Bryn Mawr Feet First Fleet Feet Sports Hanson’s Inside Track Luke’s Locker Metro Sport Movin’ Shoes Pace Setter Athletics Runner’s Forum Runner’s High Run Tex Universal Sole

©2004 Reebok International Ltd. All Rights Reserved.   Reebok and are registered trademarks and OUTPERFORM is a trademark of Reebok International.

Colorado Runner Racing Series Sponsored by Nike and The Boulder Running Company

The Colorado Runner Racing Series is a scored series of premier races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will be featured in Colorado Runner magazine and the top five runners in each division will receive an award from Nike.

Criteria used in determing Racing Series races: 1. Location 2. Race distance 3. Quality of the field

4. Size of the race 5. Date of the race 6. Race organization

2004 Racing Series Schedule Date




March 13

5K on St. Patrick’s Day


Colorado Springs

March 14

Runnin’ Of The Green



May 1

Cinco Cinco


Fort Collins

June 12

Run The Rockies



June 13

Garden Of The Gods


Colorado Springs

June 27

Stadium Stampede



July 4

Boogie’s Diner Buddy Run



July 31

Classic 10,000


Colorado Springs

August 1

Evergreen Town Race



August 7

The Human Race


Fort Collins

August 14

Georgetown To Idaho Springs



September 19

Governor’s Cup



September 26

Boulder Backroads



October 10

Durango Marathon



November 13

Rim Rock Run


Grand Junction

Racing Series Scoring

In each race, points will be awarded to the top 20 male and female finishers in the open division 1 (runners ages 1-25) and the top 20 runners in the open division 2 (ages 26-39). In the masters competition, the top 15 men and women will be scored (for runners 40-49). Points will be given to the top 10 finishers in the grand masters competition (runners ages 50-59). Points will be given to the top 5 men and women in the senior division (runners 60 and older). Runners may participate in as many races as they choose but only their best 7 races will count towards scoring (or any number of races up to 7). For races with multiple starts, finish time will be used to calculate points. If a race has scoring trouble, it may be removed from the series. For races with multiple events, only the events listed will be used.

Example of the points scored Place






















Open 1 & 2





































Grand Masters

















March / April 2004


Record Number Of Snowshoers At BC Event

Start of the Dash For Cash

Beaver Creek Snowshoe Adventure Series #2 Beaver Creek, CO January 10, 2004 126 Finishers - 10K 258 Finishers - 5K By Amy Hornyak


unshine and blue skies brought a record number of snowshoers to Beaver Creek for the second snowshoe competition of the fourevent series. The series benefits the Vail Breast Cancer Awareness Group, a local nonprofit organization dedicated to early detection of breast cancer. Dillion’s Danelle Ballengee posted a time of 1:00:18 to win the women’s 10K. She outdistanced Eagle’s Anita Ortiz by a comfortable three minutes. Team Atlas’ Syl Corbett of Boulder finished third with a time of 1:04:40. Ortiz had claimed victory in the opening Beaver Creek Snowshoe Adventure Series 10K in December. The women’s 10K top five was rounded out by Helen Cospolich of Breckenridge in fourth and Beaver Creek Resort’s own Lisa Isom in fifth. For the men, reigning champ Josiah Middaugh of Vail claimed a solid win with a

time of 53:59 while Atlas Team member Greg Krause of Denver clocked in at 55:18. Boulder’s Travis Macy came in third with a time of 56: 19. This marks Middaugh’s second win in the competitive 10K event of the series. The less competitive East-West 5K Quest allowed runners and walkers to have fun while tromping through the snow. Heidi Vosbeck of Glenwood Springs placed first for the women, while Ryan Goheen earned top honors for the men. Vosbeck defeated Alley Henderson by one minute, while Goheen edged out Benedictus Kok by just 37 seconds to pick up the win. In the Beaver Creek “Dash For Cash” 100-yard sprint, Vail’s Lisa Isom nabbed the win once again in the women’s field while Neil Smith muscled out reigning champ Brian Gunnarson to claim the $100 prize for the men. Breanna Gunnarson of Longmont and Centennial’s Alex Haar were victorious in the Kids 1K. The on-snow action was followed by a post-race celebration at the Village Plaza with lots of food, drink, awards and a prize drawing. 1. 2. 3. 4. 5. 6. 7. 8. 9.

Male Overall 10K Josiah Middaugh Greg Krause Travis Macy Bernie Boettcher Mike Kloser Hal Clark Jason Bortz Eric Schwartz Chris Valenti

53:59 55:18 56:19 56:46 56:56 57:14 57:30 58:59 59:37

10. Darren Lacy


1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Female Overall 10K Danelle Ballengee Anita Ortiz Syl Corbett Helen Cospolich Lisa Isom Karen Smith Cait Boyd-Hilmer Lisa Jhung Sara Tarkington Louisa Jenkins

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Male Overall 5K Ryan Goheen Benedictus Kok Dennis Webb Mark Feinsinger Aaron Fink Dean Sheppard Thomas Witman Larry Rose Brandon Jozwiak Andrew Nauman David Bourdon Patrick Giefer David Haar Mark Frazier Rick Schmelzer

26:22 26:59 29:32 29:58 31:06 31:57 32:01 32:09 32:25 32:28 32:42 32:43 32:57 33:11 33:16

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Female Overall 5K Heidi Vosbeck Alley Henderson Vicky Keleske Ellen Miller Annie Moskoff Christine Pierangeli Julie Cox Christina Schleicher Myriah Blair Kyle Copeland Alica Probromski Anne Menconi Kristine Leslie Mar Christen Sarah Rudasill

30:47 31:46 32:23 34:00 34:40 35:07 35:18 35:24 36:02 36:18 36:21 36:27 36:29 36:54 36:58

1:00:18 1:03:11 1:04:40 1:05:09 1:08:01 1:09:27 1:11:20 1:11:31 1:12:04 1:14:00

Full Results at



Snow Storm Slows Turquoise Lake Race Turquoise Lake 20M Snowshoe Leadville, CO January 3, 2004 40 Finishers By Adam Feerst


he 15th running of the Turquoise Lake 20 Mile Snowshoe Race was one of the slowest in history. Coming on the heels of the season’s first major snowstorm, the racers had to deal with nearly a foot of fresh powder. In only the first 1.25 miles, as runners tromped through powder to the lake, the leaders were already seven minutes behind the race’s typical pace. A large pack of about 15 runners stayed together for the first 3.2 miles, to and across the lake, then up the climb to Turquoise Lake Road. The pack split apart from there. Josiah Middaugh, who’s won about everything over the past two years, pulled away Father and son team Mark and Travis to win in 3:44:39. That’s much slower than Macy plunge through the fresh powder typical since an average winning time for the race

is around three hours. Race founder and director Tom Sobal chased Josiah around the lake, finishing in second place, just five minutes back. With many of Colorado’s top female snowshoe racers missing, the women’s race was up for grabs. After the climb to Uncle Bud’s hut, Tania Pacev (a two-time member of the U.S. 100K World Championships Team) pulled away from a tight group to win in 5:12:38. Pacev finished 12 minutes ahead of Colleen Ihnken, former Montezuma’s Revenge bike race winner. In all, only 40 brave souls were tough enough to complete this challenging race. 1. 2. 3.

Male Overall Josiah Middaugh Tom Sobal Hal Clark

3:44:39 3:49:52 3:59:28

1. 2. 3.

Female Overall Tania Pacev Colleen Ihnken Rickie Redland

5:12:38 5:24:38 6:02:18

Full Results at

Agnew And Poel Crush Competition at Polar Bear 5K Polar Bear 5K Washington Park, Denver, CO January 18, 2004 Finishers - 165 Run, 35 Walk


n a perfect day in mid-January, some of Boulder’s best made the trek to Denver’s Washington Park for the Polar Bear 5K. Under mostly sunny skies and warmer than averge temperatures, Kristian Agnew pulled away from the field after just the first half mile in route to a convincing 15:10 win. Todd Lopeman, also of Boulder, tried to stay close, but was unable to match the speed of Agnew. He finished second in 15:48. Northglenn’s Tony Tochtrop rounded out the top three by finishing the course in 17:28. A Boulder resident also dominated the

women’s race. Olympic trials qualifier Tanya Poel led from the start, winning by more than a minute in 18:46. Denver’s Noreen Shea and Erin Kasper finished second and third (19:51 and 20:51). The Polar Bear Run benefitted the Kempe Children’s Foundation. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Male Overall Kristian Agnew Todd Lopeman Tony Tochtrop Brian Glotzbach Matt Meehan Alex Perry Tom Green Joe Anderson Greg Bakke Will Carspecken

15:10 15:48 17:28 18:27 18:32 19:16 19:31 19:48 20:00 20:14

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Female Overall Tanya Poel Noreen Shea Erin Kasper Andrea Santa Maria Joslin Heyward Elizabeth Voss Denae Hafer Alyssa Mack Julie Raffety Annie Moskeoff

18:46 19:51 20:51 22:30 22:53 22:56 22:58 23:05 23:09 24:00

1. 2. 3.

Male Overall Walk Darrl Meyers Neil Horton Robert mcGuire

30:12 35:26 37:22

1. 2. 3.

Female Overall Walk Miranda Cooper-Grundy Gwen Nicks Bonnie Parker

37:47 40:32 40:38

Full Results at

And they’re off! The start of the race 18

March / April 2004

Boulder’s Tanya Poel wins the Polar Bear 5K


PPRR Winter Series in Full Swing

in January and February, and runners get to choose from two different race distances at each event. The second race of the series offered four mile and eight mile options. With warmer than average temperatures and partly cloudy skies, about 300 runners showed up on race morning. Starting at the El Pomar Youth Sports Center (home of the Colorado State High Lookin’ Good in the 4 Mile Run School Cross Country Pikes Peak Road Runners Championships), the Winter Series #2 8M/4M four milers started south down the El Pomar Youth Complex Pikes Peak Greenway Trail. With a slightly downhill course on the Colorado Springs, CO way out, many runners were lured January 24, 2004 into going out too fast and paying Finishers - 103 8M, 222 4M the price on the return uphill trip. Paying no attention to he winter running season in Colorado is usually pretty the vertically challenging return dormant, which is exactly the was Seth Wealino of Colorado reason why the Pikes Peak Road Springs who finished the race in a Runners Club hosts an annual quick 21:12. He was followed by winter series. The four-race series Adam Rich of Colorado Springs consists of gradually longer races and Mike Wasson of Monument


(21:54 and 22:46 respectively). The women’s race was closer with the first two women (Jenny Hockman and Heather Stites of Colorado Springs) staying within 10 feet of each other on the way out. However, Jenny pulled away on the two mile return trip for a 70 second victory. In the eight mile race, the runners ran south on the bike path for four mile, then turned back. This didn’t seem to matter to Phil Hudnall of Colorado Springs, as he had put about 60 seconds on the field in just the first two miles. He would coast to the finish in 46:51. Placing second was Eric Peterson of Colorado Springs (48:10), who was followed by Scott Lebo of Colorado Springs (48:19). The first women was Bev Zimmerman of Monument (57:39). She was followed by Jennifer Wheeler Buenge of Casatle Rock and Leighann Lawrentz of Colorado Springs (58:22 and 1:00:24). 1. 2. 3. 4.

Male Overall 8M Phil Hudnall Eric Peterson Scott Lebo Kiran Moorty

46:51 48:10 48:19 48:40

5. 6. 7. 8. 9. 10.

Anthony Surage Alan Davidson Matt Connors James Webber Michael Schoudel Ross Conrad

50:44 51:01 52:15 52:26 53:19 53:36

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Female Overall 8M Bev Zimmermann Jennifer Wheeler Buenge Leighann Lawrentz Susan Bellard Andrea Wagner Katherine Carpenter Carla Augenstein Diane Ridgway Gina Harcrow Susan Rietze

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Male Overall 4M Seth Wealino Adam Rich Mike Wasson Jonathan Huie Curtis Larimer Peter Armstrong Randy Ward Ryan Phillian Andy Rinne Sean Kiane

21:12 21:54 22:46 23:21 23:27 23:44 23:55 24:00 24:12 24:27

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Female Overall 4M Jenny Hockman Heather Stites Kristen Anthony Sarah Park Natalia Pond Kate Reis Sandie Hubbard Ashlee Withrow Mary Williams Sabrina Gregath

28:12 29:25 29:33 29:51 29:57 29:59 30:16 30:28 30:34 30:40

57:39 58:22 1:00:24 1:00:31 1:00:43 1:00:54 1:02:34 1:02:46 1:03:51 1:05:42

Full Results at

Super Bowl 5K A Hit in Washington Park

Super Bowl 5K Washington Park, Denver, CO January 25, 2004 Finishers - 177 Run, 20 Walk


ast 5K’s in January are not a common sight in Colorado. Traveling for a 5K is an even rarer occurrence in January. However, both of these things happened at the Super Bowl 5K in Denver’s Washington Park. This was most likely due to the calm weather on race morning. It’s a good thing that the race happened early in the day because by late afternoon, Denver was covered in three inches of unexpected snow. Boulder’s Sean Nesbitt came down to run his last tune up before the Olympic Trials. He didn’t expect much competition,

but he got it when Colorado Spring’s Isaiah Festa took the lead from the gun. He pulled Nesbitt through a fast first half before surrendering the lead. Festa didn’t give up and stayed close for the duration of the race, but he couldn’t match Nesbitt’s quick turn-over during the last mile. Nesbitt stopped the clock at 15: 14, with Festa following in 15: 23. Denver’s Todd Larson and Littleton’s Mike Callor finished third and fourth (16:55 and 16:58). Carbondale’s Carrie Messner ran away from the women’s field to a blistering 17: 38. Lindsey Hyman of Colorado Springs and Emily Willems of Laramie raced together for two and a half miles before Hyman pulled ahead in the final stretch.

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Male Overall Sean Nesbitt Isaiah Festa Todd Larson Mike Callor Owen Kirk Ryan Wess Brian Glotzbach Scott Nalbach Steve Becker Richard Falat

15:14 15:23 16:55 16:58 18:36 18:41 18:47 19:00 19:13 19:43

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Female Overall Carrie Messner Lindsey Hyman Emily Willems Andrea Santa Maria Maureen Boyle Marley Shipps Dawn Clinton Kimbal Crangle-Krizm Beca Fischer Connie Ahrasbrak

17:38 19:38 19:47 20:23 21:54 22:38 23:05 23:27 23:44 25:01

1. 2. 3.

Male Overall Walk Daryl Meyers Neil Horton Robert McGuire

29:38 35:00 36:48

1. 2. 3.

Female Overall Walk Rosalia Murch Kerstin Meyers Gwen Nicks

38:02 39:19 39:30

Full Results at

Daryl Meyers wins the 5K Walk



Coloradans Dominate U.S. Cross Country Championships in Indianapolis

Arvada’s Charlie Gruber won the men’s 4K despite colliding at the finish line with runner-up Luke Watson

All Photos by Victor Sailor/Photo Run

Boulder’s Colleen De Reuck won her first U.S. Cross Country Championship 8K in 26:16

Smokey Hill High School’s Ryan Deak placed 2nd in the Junior Men’s 8K 20

March / April 2004

CU grad Jorge Torres finished third in the Men’s 12K

University of Colorado Freshman Pete Jansen won the Junior Men’s 8K

AT THE RACES: RACE RESULTS Resolution Run 5K December 31, 2003 Fort Collins, CO Finishers: 298-Run, 64-Walk Full Results at

Male Overall Run 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Steve Cathcart Richard Bishop Mike Maher Stan Emery Paul Murphy Tim Hebert Walt Peoples IV Eric Kaltenberger Ryan Whipple Mike McClaran John Langston Duane Rorie Bruce Lampert Peter Stackhouse David Hunter

16:33 16:49 17:09 17:15 17:46 18:30 18:40 18:52 19:04 19:29 19:43 19:51 19:56 19:57 19:58

Female Overall Run 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Emily Moyer Mary Shore Marcie Glass Sarah Hamlin Kacie Tomlinson Shannon Bridgeman Cindy Strzelec Michelle Cassidy Mel Baker Megan McGrew-Campi Connie Demercurio Tina Thigpen Gail Gumminger Lisa Harrison Janie Wagstaff

20:02 20:13 20:15 20:46 21:39 21:43 21:44 22:24 23:22 23:24 23:30 23:54 24:24 24:25 24:26

Male Overall Walk 1. 2. 3. 4. 5.

Greg Delude Steve Lockhart John Shelton Eddie Feeley Mark Miles

34:29 35:44 36:13 39:43 39:51

Female Overall Walk 1. 2. 3. 4. 5.

Laura Ford Becky McDaniel Judy Christensen Teghan Delude Nancy Lefler

37:37 38:03 38:12 40:01 40:25

Resolution Run 5K December 31, 2003 Washington Park, Denver, CO First 100 Finishers Scored Full Results at

Male Overall 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Jason Schlarb Sam Schusterman Mike Callor Clifton Oertli Hector Martinez Jesus Martinez Miguel Cazares Jacques Strappe Fritz Rogers Isaiah Rubio Louis Martinez Erik Solof Louis Flores Andre Raveling Adam Feerst

16:44 16:46 16:54 17:05 17:24 17:28 17:30 17:39 17:54 17:59 18:00 18:01 18:05 18:12 18:36

Female Overall 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Carrie Messner Heather Hunt Patty Rogers Tanya Gaurmer Noreen Shea Jody Schrader Carrie Zografos Erin Kasper Tania Pacev Dawn Fischer Marley Shipps Kimberly Shigeno Sophie Galleher Cynthia Hinojosa Tracey Lipfert

17:20 18:37 18:53 20:02 20:11 20:12 20:17 20:43 20:58 21:08 21:18 22:09 22:16 22:20 22:27

Rescue Run 10K/5K January 1, 2004 Palmer Park, Colorado Springs, CO Finishers: 211-10K, 210-5K Full Results at

Male Overall 10K 1. 2.

Ryan Hafer Mike Wasson

35:03 35:22

3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Josephus LeRoux Dan Vega Paul Koch Cody Hill Scott Lebo Eric Zoiner Anthony Surage Eric Peterson Rich Hadley Tommy Morphet Shawn Parsons Jonathan Fitton Steve Scholz

35:38 35:58 36:42 36:53 37:08 37:45 38:16 38:39 39:37 40:21 40:31 41:18 41:23

Female Overall 10K 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Jo Lodge Tracy Stewart Rochelle Hyatt Lisa Rainsberger Bev Zimmermann Jennifer McGranahan Carla Augenstein Kathy Pidcock Gina Harrow Basil Kimberly Greer Carol Lyndell Janice Roemmich Lani Gendron Angie Wagner Micky Simpson

36:59 40:02 41:58 43:27 44:39 46:50 46:58 47:16 49:08 49:13 49:37 50:42 51:14 51:15 51:23

Male Overall 5K 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Andrew Robinson Eli Bremer Peter Anderson Brian Kates Nigel Miller Nathan McCrary Daniel Taylor Lile Budden Frank Hibbitts Erik Frank Neil Boniface Christopher Pavlin Gerald Romero Elliot Sanders Bruce Miller

16:20 17:40 18:10 18:20 18:25 19:26 19:37 19:48 20:00 20:26 20:27 20:39 20:51 20:52 21:09

Female Overall 5K 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Linda Staines Angela Taylor Emily Hanenburg Chandra Lloyd Emily Adcox Teresa Taylor Eileen Wilfong Deb Anderson Heather Braley Margaret Stauffer Marijane Martinez Jenna Smith Kim Massey Misti Frey Susan Taylor

21:43 21:51 22:13 24:00 24:06 25:57 26:05 26:13 26:16 26:17 26:27 26:35 26:45 27:14 27:26

New Years Day 5K January 1, 2004 Fort Collins, CO 223 Finishers

Full Results at

Male Overall 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Cheruyaot Petero Paul Brown Stan Emery Jim Elwell Ryan Whipple Daniel Burton Brian Giauque Roger Sayre Ron Michaels Greg Hughes Kent Oglesby Steve Santana Matt Scott Dan Korb Paul Hrad

16:12 17:00 17:04 17:42 18:42 18:45 18:50 18:55 19:02 19:06 19:07 19:13 19:26 19:38 20:04

Female Overall 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.

Mercedes Gil Katie Follett Jennifer Lee Margaret Kritzer Sarah Hobbs Jessica Cooney Amy Hayes Trish Casson Theresa Rudel Susan Baum Wendy Mader Lola Ackerman Cathy Lee Robin Conley

18:35 19:08 19:26 19:51 20:28 20:44 20:53 21:19 21:21 22:19 23:01 23:47 23:55 23:58


Colleen Kintzley


Swift Skedaddle Snowshoe 10K/3K January 4, 2004 Raven Golf Club, Silverthorne, CO Finishers: 50-10K, 29-3K Full Results at

Male Overall 10K 1. 2. 3.

Mike Moher Andrew Adamowski Nate Llerandi

1:18:36 1:18:44 1:19:15

Female Overall 10K 1. 2. 3.

Anita Ortiz Helen Cospolich Martha Lunsky

1:19:32 1:21:22 1:22:22

Male Overall 3K 1. 2. 3.

Andrew Scott James Lynum Andy Arrance

29:43 30:25 34:38

Female Overall 3K 1. 2. 3.

Amanda Ewing Lisa Starrakas Michelle Lyman

29:53 31:00 32:20

Lafayette Oatmeal Festival 5K January 10, 2004 Lafayette, CO 986 Finishers Male Overall Scott Larson Tim Luchinske Greg Weich Joey Zins Sean Nesbitt Peter Hopkins Chris Piazzola Joshua Mietz Campbell Ilfrey Todd Deboom Chuck Jernigan Carl Schmitt Henk Moorlag Jeremy Cowperthwaite Steven Kohuth Steven Sellars Scott Guenther Tim Gaskins Jesse Modica Jeremy Duerksen Chris Hedman Rio Benzon John Conrad Phil Corbett Bill Tankovich Alex Schatz Eric Crespin Andrew Haskell Aaron Juretus Peter Kalesz Michael Dipiero Jeff Phillippe Donald Ford Mark Dinkel Joseph Grubb Daniel Finelt Bradley Vogt Joe Puhr Daniel O’Brien Ben Jones

16:13 16:34 16:47 16:50 16:58 17:26 17:35 17:45 17:59 18:15 18:27 18:44 18:56 19:20 19:21 19:24 19:29 19:57 20:01 20:14 20:22 20:22 20:28 20:51 20:52 20:58 21:21 21:29 21:39 22:13 22:14 22:21 22:22 22:23 22:26 22:28 22:29 22:30 22:33 22:37

Female Overall 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24.

Laurie Edwards Kelly Carlson Nicole Deboom Lynn Borling Kristi Jordan Erin Kasper Laurie Nakauchi-Hawn TJ Kaspar Dawn Lenz Bridget Strand Karen Jones Svenja Knappe Heather Szabo Leslie Sugianto Kimman Harmon Mali Petherbridge Patti Bauman Dee Dee Beard Rebecca Nash Carol Shively Jenni Swenson Dawn Clinton Kay Adams Janice Hunt Louden

Janet Degrazia Sonya Seidler Mel Taylor Sally Rubbiolo Melikssa Neal Lisa Birkhofer Dena Deboom Jacque Larson Kate Phillips Jaye Zola Heather Solar Su-Lai Hamilton Margaret Bachrach Leah Romaine Jo-Ann Beserra Diane Wild

24:32 24:33 24:35 24:37 25:05 25:06 25:13 25:20 25:27 25:29 25:30 25:33 25:34 25:43 25:44 25:47

CMRA Lake Arbor 5K January 10, 2004 Thornton, CO 55 Finishers Male Overall 1. 2. 3. 4. 5.

Hector Martinez Jesus Martinez Isaiah Rubio Miguel Cazres Oscar Flores

19:19 19:31 19:32 19:53 20:34 21:53 22:01 22:07 22:38 22:47 22:49 23:16 23:21 23:24 23:28 23:35 23:40 23:42 23:56 24:00 24:17 24:22 24:22 24:23

1. 2. 3. 4. 5.

Susan Bellard Julie Kimpel Deb Acree Esmerelda Martinez Susan Rome

17:09 17:27 17:49 18:26 18:59 21:29 23:57 25:33 25:34 26:43

23:12 27:20 28:32

Female Overall Tauna Vergas Keri Nelson Cassandra Henion

27:04 27:58 29:48

Casper Windy City Striders Winter Series #1 2M January 10, 2004 Casper, WY 67 Finishers Full Results at

Male Overall 1. 2. 3. 4. 5.

Wes Holman Paul Lobdell Dick McDonald Robert Royse Neal Neumiller

10:35 12:00 12:02 12:51 13:20

Female Overall 1. 2. 3. 4. 5.

Sarah Balfour Becky Sondag Cindy Parrish Nadia White Annie Kepler

12:06 12:09 13:03 13:44 14:53

Pikes Peak Road Runners Winter Series #1 10K/5K January 10, 2004 Fox Run Park, Colorado Springs, CO Finishers: 101-10K, 223-5K Full Results at

Jason Hubbard Joe Fogarty Scott Lebo Eric Peterson Michael Hagen Anthony Surage Todd Murray Michael Schoudel Tom Burnett Rich Hadley

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Adam Rich Ryan Hafer Mike Wasson Jonathan Huie Matt Williams Curtis Lariner Gordon Birdsall Peter Armstrong Brandon Leslie Ryan Phillian Andy Rinne Sean Kiane Randy Ward Jason Nykiel Jared Klajnbart

18:48 19:01 19:52 19:58 19:59 20:22 20:50 21:12 21:22 21:37 21:40 21:43 21:49 21:57 22:01

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Jenny Hockman Heather Stitkes Susan Griffin-Katlikan Natalia Pond Mary Williams Sandie Hubbard Marcia Keilers Sarah Park Sabrina Gregath Ashlee Withrow Kristen Anthony Tamara Rogers Lisa Short Kate Reis Megan Burrell

25:25 26:26 26:49 26:59 28:13 28:18 28:20 28:24 28:53 28:58 29:07 29:18 29:37 29:37 29:40

1. 2. 3. 4. 5.

Phil Hudnall Mike Wasson JJ Huie Timothy Boilard Anthony Surago

26:38 26:50 28:16 28:18 28:40

Female Overall 1. 2. 3. 4. 5.

Emily Borrego Vicki Meier Darlene Phelps Candice Creecy Marijane Martinez

35:58 37:59 38:41 39:21 41:23

Pazzo’s Meadow Mountain 9M Colorado State Snowshoe Championships January 17, 2004 Vail, CO 48 Finishers Full Results at

Male Overall 1. 2. 3.

Travis Macy Mike Kloser Jason Bortz

1:25:32 1:27:22 1:27:47

Female Overall 1. 2. 3.

Danelle Ballangee Anita Ortiz Lisa Isom

1:37:40 1:40:26 1:48:20

Colorado Governors Cup 5K Snowshoe January 24, 2004 Frisco Nordic Center, Frisco, CO 52 Finishers Full Results at

Male Overall 10K 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Male Overall 5K

Male Overall

Male Overall

1. 2. 3.

59:13 1:01:11

Full Results at

Full Results at

Eric Packard John Unger Scott Hammer

Kelly Lauterbach Julie O’Neill

Frostbite Five 5M January 17, 2004 Pueblo, CO 75 Finishers

Frostbite 4M January 10, 2004 Montrose, CO 22 Finishers

1. 2. 3.

9. 10.

Female Overall 5K

Full Results at

Female Overall

Full Results at

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40.

25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40.

38:37 41:46 41:53 41:57 43:48 44:15 45:26 45:29 46:26 46:43

Female Overall 10K 1. 2. 3. 4. 5. 6.

Bev Zimmermann Jennifer Wheeler Leighann Lawrentz Andrea Wagner Diane Ridgeway Carla Augenstein

51:00 51:41 54:02 54:32 56:33 56:50

7. 8.

Gina Harcrow Katherine Carpenter

57:47 59:00

Male Overall 1. 2. 3. 4. 5.

Isaac Barnes Benedictus Kok Mark Eller Robert Gardner Bob Cattrell

19:00 20:05 22:43 22:49 23:08

Female Overall 1. 2. 3. 4. 5.

Danelle Ballengee Martha Lunsky Amanda Ewing Haley Beann Lisa Jhung

20:30 24:41 25:18 25:52 26:02

Chilly Cheeks Duathlon #2 January 25, 2004 Cherry Creek State Park, Denver, CO 1.6M Run/4M Bike/2.8M Run/6M Bike 67 Finishers Full Results at


AT THE RACES: RACE RESULTS Male Overall 1. 2. 3. 4. 5.

John Phillips Andrew Holton John Gutierrez Woody Noleen Edward Oliver

50:38 55:32 56:53 58:20 58:41

Female Overall 1. 2. 3. 4. 5.

4. 5.

Deana Case Patricia Emigh

Cordillia Snowshoe Race 10K/5K February 7, 2004 Edwards, CO Finishers: 22-10K, 27-5K

Jennifer Lee Lauire Edwards Diane Ridgeway Leah Vandevelde Lauren Greenfield

1:00:45 1:03:41 1:07:10 1:07:21 1:11:58

Male Overall 10K 1. 2. 3.

Charlie Wertham Grant Houniet Jeff Jewell

Female Overall 10K

Male Overall

1. 2. 3.

1. 2. 3.

Paul Lobdell Dick McDonald Neal Neumiller Randy Hatlestad Cam Corbett

18:43 19:42 20:28 20:32 20:44

Female Overall Cindy Parrish Nadia White Annie Kepler Kim Garrett Amy Dale

19:58 20:58 23:05 24:51 24:55

Male Overall Mark Lowe Adam Feerst Peter Donelan Mark Miller David Rothenburger

38:41 40:39 41:08 42:36 43:09

Female Overall Betsy Kalmeyer Michele Jensen Julie Lind

29:11 30:43 34:06

Vicky Keleske Kim Montague Karen Wolfe

31:56 36:32 40:33

44:04 44:33 45:00

Bernie Boettcher Travis Macy Chris Valenti DAve Mackey Mark Burgess Anita Ortiz Sara Tarkington Lisa Jhung Katie Arnot Lisa Mills

Laurie Edwards Cindy Copeland Nancy Hobbs Sue Covington Elizabeth Atkins

38:01 38:15 38:19 38:27 40:03

Full Results at

1. 2. 3.

Issac Barnes Tom Sobal John Swartz

1. 2. 3.

Kate Chapman Virginia Bradley Jacqueline Esquibel

19:59 20:39 22:54 29:58 30:56 32:08

59:36 1:01:11 1:01:36 1:02:32 1:03:03 1:06:02 1:13:02 1:15:22 1:15:41 1:16:45

Male Overall 5K

Andy Bupp Derek Griffiths Mike Callor Austin Thompson Brian Glotzbah Matt Meehan Alexander Perry James Eastland Dave Cunningham Jason Oliver Heather Hunt Erika Leetmea Karen jones Amy Efaw Lynn McEwen

22:45 22:56 23:52 23:59 24:15

Male Overall Walk 1. 2. 3.

Daryl Meyers Karl Schipper Robert McGuire

31:27 34:34 36:50

Female Overall Walk Miranda Grundy Jody Pritzi Kathy Miller

37:16 39:13 41:23

PPRR Winter Series #3 10M/5M February 14, 2004 Colorado Springs, CO Finishers: 88-10M, 206-5M

16:27 16:41 17:04 17:27 17:59 18:02 18:31 19:40 19:54 20:11 18:15 21:27 22:17 22:29 22:39

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Jenny Hockman Amanda Stevens Sandie Hubbard Heather Stites Susan Griffin Sarah Park Desiree Romero Natalia Pond Kate Reis Marcia Keilers Sabrina Gregath Tamara Rogers Nicole Vettese Autumn Petros-Good Ashlee Withrow

36:00 36:08 36:58 37:51 38:00 38:15 39:05 39:22 39:48 40:30 40:38 40:53 41:00 41:29 41:58

Full Results at

Male Overall 10M 1. 2. 3. 4. 5.

Female Overall 5M

CMRA 40 Furlongs 5M February 14, 2004 Littleton, CO 64 Finishers

Full Results at

1. 2. 3. 4. 5.

Female Overall Run 1. 2. 3. 4. 5.

Kate Zehnacker Kate Leonard Clare Hiatt Libby Voss Teri Winker

Scott Lebo Eric Peterson Dominik Nogic Anthony Surage Matt Connors

1:04:27 1:05:59 1:08:48 1:10:33 1:10:54

Female Overall 10M

Male Overall Run 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

6. 7. 8. 9. 10.

1. 2. 3.

Goldrush Snowshoe 5K February 8, 2004 Frisco, CO 36 Finishers

Full Results at

Female Overall 10K 1. 2. 3. 4. 5.

1. 2. 3. 4. 5.

Valentine’s Day 5K February 13, 2004 Washington Park, Denver, CO Finishers: 191-Run, 15-Walk

Screamin’ Snowman Snowshoe 10K/5K February 8, 2004 Nederland, CO Finishers: 72-10K, 86-5K

1. 2. 3. 4. 5.

35:05 35:29 37:11 38:11 38:31

Female Overall

Female Overall 5K 1. 2. 3.

Greg Polseo Aaron Fink Christian Fuller Matt Schneider Bill Gagnon

Male Overall

Tom Solawitz Irwin Ray Mark Gram

Male Overall 10K

Full Results at

1. 2. 3.

58:07 58:47 1:16:49

Full Results at

Triple Diamond 5K Snowshoe February 1, 2004 Winter Park, CO 65 Finishers

1. 2. 3. 4. 5.

44:41 50:05 51:41

Male Overall 5K

Full Results at

1. 2. 3. 4. 5.

Paula Bowman Heidi Vosbeck Maureen Colihan

1. 2. 3. 4. 5.

Female Overall 5K

Full Results at

Casper Windy City Striders Winter Series #2 5K January 31, 2004 Casper, WY 74 Finishers

1. 2. 3. 4. 5.

1:00:12 1:01:44

Jennifer Buenge Bev Zimmermann Carla Augenstein Andrea Wagne Katherine Carpenter

1:19:29 1:21:20 1:23:17 1:23:55 1:24:51

Male Overall 1. 2. 3. 4. 5.

Hector Martinez Isaiah Rubio Jason DeHerrera Miguel Cozares Omar Torres

27:22 28:22 30:06 30:27 30:30

Female Overall 1. 2. 3. 4. 5.

Genevieve Rubio Deb Acree Nancy Denniston Kim Massey Michelle Slingsby

38:58 39:42 39:57 42:11 45:48

Male Overall 5M 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Adam Rich Jonathan Huie Gordon Birdsall Matt Williams Sean Kiane Randy Ward Andrew Abdella Andy Rinne Chad Halsten Ryan Phillian Aaron Sever Brian Stillwell James Webber Matthew DeGeorge Curtis Larimer

28:05 30:05 30:15 30:26 30:44 30:54 30:57 31:33 31:47 32:10 32:30 32:43 32:48 33:10 33:16


Submit your race results by email to derek@coloradorunner or by fax to 720-570-3469

Ask About


of joy freeze to your face . . . Our sleek teardrop makes your stride virtually effortless



for backcountry powder. . .

Ratchet binding system keeps your feet bound and secure.

biting cold

won’t affect you . . .

Three-claw traction “bites” into the the snow no matter what the conditions.

engineered for the sport


Race Discount Card

. . . the sound of your crescent moon snowshoes in backcountry powder. • Stride easy with our teardrop shape • Stay locked in with secure ratchet bindings—won’t freeze or expand • Stick to the ascents and descents with three-claw traction engineered for the sport


March / April 2004

call us at 1.800.587.7655

Co Spgs Denver Aurora

107 E Bijou (719) 632-2633 1685 S Colo Blvd (303) 759-8455 6554 S Parker Rd (303) 766-3411

AT THE RACES: RACE CALENDER Always check the event web site or call the phone number to verify information before going to the event.

march March 06 5K to Benefit FLC XC Scholarship Santa Rita Park, Durango, CO 10:00 AM 970-259-8173 Black Dragon Wash 20M Green River, UT 801-362-0387


March 28

NA Snowshoe Championships 5K/10K McCoy Park, Beaver Creek, CO 11:00 AM 970-476-6797

CMRA Spring Spree 10K Twin Lakes Park, Thornton, CO 9:00 AM 303-693-2278

RMRR Trophy Series 4 Mile Bear Creek Bike Path Denver, CO 9:00 AM 303-871-8366

Sharin’ Of the Green 5K Old Town, Ft. Collins, CO 9:00 AM 970-224-9114 DAWN_PAEPKE@FCAUW.ORG Blue Mountain Triathlon Monticello, UT 435-587-2029 March 14

Canyonlands Tune-Up 10K Fruita Civic Center, Fruita, CO 10:00 AM 970-245-4243

Outback Snowshoe Scramble Durango, CO 8:00 AM 970-349-6366

PPRR Nielson Challenge 1M/2M N. Monument Valley Park Colorado Springs, CO 8:00 AM 719-633-2055

Runnin’ of the Green Lucky 7K LoDo, Denver, CO 10:15 AM 303-694-2030

March 07 RMRR Trophy Series 3M Crown Hill Park, Denver, CO 9:00 AM 303-871-8366 Spring Runoff 10M/10K/5K/2M Dutch Clark Stadium, Pueblo, CO 9:00 AM 719-547-2777 Tortoise and Hare 10K Lee Martinez Park, Ft. Collins, CO 8:00 AM 970-225-3900 Tri Club Indoor Tri Series 15Min Swim/15Min Bike/15Min Run CSU Rec Center, Ft. Collins, CO 7:00 AM March 13 5K on St. Patrick’s Day Old Colorado City Colorado Springs, CO 10:00 AM 719-635-8803 Alfred Packer Trail Challenge 13.1M/26.2M/39.3M Chatfield State Park, Littleton, CO 6:00 AM 303-969-6900 Healthy Soles 10K/5K Montrose Pavilion, Montrose, CO 9:00 AM 970-240-9243 Lucky Clover Loop 10K Bear Creek Lake Park Lakewood, CO 10:00 AM

Orphans of Violence 5K Washington Park, Denver, CO 9:30 AM 303-694-2030

april April 03 Snowshoe Shuffle 10K/5K Vail Mountain, Vail, CO 11:00 AM 970-476-6797 Flying Panda 5K Lincoln Jr. High Ft. Collins, CO 8:00 AM 970-493-6701

March 20

Ft. Collins 5K CSU Oval, Ft. Collins, CO 8:00 AM 970-227-5514

Canyonlands Half Marathon/8K Canyonlands National Park Moab, UT 9:00AM 435-259-4525

PPRR Nielsen Challenge 1M/2M N. Monument Valley Park Colorado Springs, CO 8:00 AM 719-633-2055

Windy City Striders Winter Series #4 8K Lifetime Heath and Fitness Casper, WY 9:00 AM 307-577-4974

Windy City Striders Winter Series #5 10K Casper, WY 9:00 AM 307-577-4974

March 21 Ben & Matt’s Trail Prediction Run 10M Nature Center, Pueblo, CO 9:00 AM 719-543-5151 Tri Club Indoor Tri Series 15Min Swim/15Min Bike/15Min Run Ft. Collins Pulse, Ft. Collins, CO 7:00 AM

YMCA Dash 5K Superior Community Park Superior, CO 8:30 AM 303-442-2778 April 04 Platte River Trail 1/2 Marathon Littleton City Hall Littleton, CO 8:00 AM 303-757-1417

Easter Sun Run 10K Sedgwick County Park Wichita, KS 9:00 AM 316-708-0808

Moab Marathon/20K Moab, UT 7:00 AM 435-373-3900 April 18

FLC Tri-the-Rim Triathlon 500Y Swim, 12M Bike, 5K Run Fort Lewis College Durango, CO 8:00 AM 970-247-7503 Prairie Dog Scholarship 5K Front Range Community College Westminster, CO 9:00 AM 303-404-5293 Ramsgate 8K Prediction Run 8 Ramsgate Pueblo, CO 8:00 AM 719-544-9633 Tortoise and Hare 5K S. Monument Valley Park Colorado Springs, CO 9:00 AM 719-260-8993

Bolder Boulder 5K Qualifier City Park, Denver, CO 7:30 AM 303-444-7223 CMRA Red Rocks 5M Red Rocks Park Morrison, CO 9:00 AM 303-430-8731 Earth Day 5K Boulder, CO 9:00 AM 303-441-3278

Finest Half Marathon Canyon Plaza Albuquerque, NM 6:30 AM 505.345.4274 Bittersweet Spring Feet 5K Greeley, CO 10:00 AM 970-356-6964 Buffalo Creek Trail Race 15M Near Pine, CO 8:00 AM 303-282-3921 Canine Classic Boulder Reservoir, Boulder, CO 10:00 AM 303-443-0400

April 17

MSR Knock-Out 5K Washington Park Denver, CO 8:30 AM 303.790.1117 There’s No Place like Home 5K City Park, Denver, CO 10:00 AM 303.405.8230 Y-Bi Classic Duathlon 2.5M Run, 11.2M Bike, 3M Run Pueblo West Pueblo, CO 9:00 AM 719-543-5151

distance running

is an individual sport...

Eisenhower Marathon Abilene, KS 785-263-2783

Sprint Training Kickoff Sprint Duathlon 1.5M Run/10M Bike/3M Run Sierra High School Colorado Springs, CO 8:00 AM

Horsetooth Half-Marathon/Relay Hughes Stadium Ft. Collins, CO 9:00 AM 970-377-8005

April 10

March 27

Hozhoni Days 5K Fort Lewis College, Durango, CO 10:00 AM 970-259-8173

Earth Day in Evergreen 5K Evergreen, CO 10:00 AM 303-674-5446

Group full & half marathon training program Ø Complete your 1st full or half marathon Ø Improve your time (Qualify for Boston) Ø Achieve your goals, injury free but Contact Coach David & Julie at: 720-318-4149 or

nobody said

you should

train alone!

photo courtsey of


AT THE RACES: RACE CALENDER PPRR Nielsen Challenge 1M/2M N. Monument Valley Park Colorado Springs, CO 8:00 AM 719-633-2055 Shepardson 4K Shepardson School, Ft. Collins, CO 8:00 AM 970-226-6370 Sprint Challenge 10K/5K Strawberry Park Schools Steamboat Springs, CO 10:00 AM 970-871-9602

The Screamin’ Snowman Race at Eldora April 24

Billy Goat Gruff 13M Trail Run Billy Creek State Wildlife Area Montrose, CO 9:00 AM 970-626-4370 Boulder Distance Carnival 5M/10M/20M Boulder Reservoir Boulder, CO 8:30 AM 303-786-9255 Elbert Reflections 5K/10K Elbert Track and Ball Fields Elbert, CO 9:00 AM 719-590-7086 Fort Lewis College 5K Fort Lewis College Durango, CO 10:00 AM 970-247-7503 Hidden Peak Snowshoe Hill Climb 4M Snowbird Plaza, Snowbird, UT 8:00 AM 801-583-6281 Pueblo To Pueblo Run 11M/10K/2M Cortez, CO 8:00 AM 970-565-1151 pueblorun.html Race of the Sentry 5K CSU Campus, Ft. Collins, CO 7:00 AM 970-491-6438 Run For A Child’s Sake 10K/5K Library Park, Ft. Collins, CO 8:00 AM 970-407-9739 April 25 Cherry Creek Sneak 8K/5K


Cherry Creek Mall, Denver, CO 8:00 AM 303-394-RACE Tarantula and Yappy Dog Prediction Run 8.63M S. Mesa Elementary School Pueblo, CO 8:30 AM 719-543-6982 May 01


Cinco Cinco 5K CSU Oval, Ft. Collins, CO 8:00 AM 970-491-7165 Collegiate Peaks Run 50M/25M Buena Vista, CO 6:00 AM 719-395-6612 Furry Scurry Washington Park, Denver, CO 9:00 AM 303-696-4941 KBCO Kinetic 5K Boulder Reservoir, Boulder, CO 9:00 AM 303-444-5600 Montrail Spring Desert Ultra 25M/50M Mack Trailhead, Fruita, CO 6:30 AM 303-652-9949 Moore Mustangs 5K Moore Middle School, Arvada, CO 9:00 AM 303-652-9949 Palmer Prowl 5K Palmer Elementary School Palmer, CO 9:00 AM 303-388-5929 Partners Fiesta 5K Greeley, CO 8:00 AM 970-356-6964

March / April 2004

Take 5 in the Garden of the Gods 5K/5M Garden of the Gods Colorado Springs, CO 8:00 AM 719-635-8803 May 02 Bolder Boulder 5K Qualifier Boulder, CO 7:30 AM 303-444-7223 Cinco de Mayo Run 10K/2K Fairgrounds in Pueblo, CO 8:00 AM 719-564-7685 Lincoln Marathon/Half-Marathon University Of Nebraska Lincoln, NE 7:00 AM 402-435-3504 Littleton Stride 10K/5K/1K Ketring Park, Littleton, CO 9:00 AM 303-694-2030 Make-A-Wish Half Marathon Cherry Creek State Park Denver, CO 8:00 AM 303-750-9474 RMRR Trophy Series 5M Carson Nature Center, Denver, CO 8:00 AM 303-871-8366 Run For The Zoo 10K/5K Rio Grande Zoo, Albuquerque, NM 7:00 AM 505-764-6280 Run With the Warriors 5K Westminster City Park Westminster, CO 8:00 AM 303-428-1227 Tortoise & Hare 6K Spring Park, Ft. Collins, CO 8:00 AM 970-225-3900

Spring Chill Triathlon/Duathlon Sprint/Olympic/Duathlon Boyd Lake, Loveland, CO May 08 Barkin’ Dog Duathlon 5K run, 30K bike, 5K run Keensburg, CO 9:00 AM 303-527-1798 html Bolder Boulder 5K Qualifier Flat Iron Crossing Mall, Superior, CO 7:00 AM 303-444-7223 Copper for Colfax Elementary 5k Sloan’s Lake, Denver, CO 8:00 AM 303-573-3899 High Line Canal Trail Run 5K/10K DeKoevend Park, Littleton, CO 8:30 AM 303-798-7515 Mother’s Day 5K Emily Stevens Park Jackson Hole, WY 9:30 AM 307-733-5056 Panoramic at Bear Creek 4M Bear Creek Park Colorado Springs, CO 8:00 AM 719-598-2953 Run For Shelter 3M XC Run Montrose HS Track, Montrose, CO 9:00:00 AM 970-249-8536 The Great Escape Trail Race 13.1M/10K/5K Deer Creek Canyon Park Littleton, CO 9:00 AM 303-664-1737 thegreatescape.htm May 09 Fort Collins Old Town Marathon/ Half-Marathon Old Town Plaza, Fort Collins, CO 6:00 AM 970-493-6701 Mother’s Day Mile Glenwood Medical Glenwood Springs, CO 1:00 PM 970-945-2632 Mother’s Day Title 9K Boulder Reservoir, Boulder, CO 9:00 AM 303-996-0074 Telegraph 10K Durango, CO

10:00 AM 970-385-2950 May 15 24 Hours of Boulder (Solo, 2-5 person teams) Boulder Reservoir, Boulder, CO 303-652-9949 Black Canyon Ascent 10K CO Hwy 347 & US Hwy 50 Montrose, CO 8:00 AM 970-249-3261 CMRA Memorial Run 5K/10K DeKoevend Park, Littleton, CO 9:00 AM 303-791-6166 Fire Hydrant 5K Edora Park, Ft. Collins, CO 8:30 AM 970-226-3647 Grace Best Giddyup 5K Grace Best Elementary Colorado Springs, CO 8:30 AM 719-488-1071 Hayden Cog Run 8.4M Hayden Town Park, Hayden, CO 10:00 AM 970-276-3741 Ordinary Mortals Women’s Triathlon 525M Swim, 12M Bike, 3M Run Pueblo Regional Center Pueblo West, CO 6:45 AM 719-543-5151 South Rim Trail Biathlon 6M Trail Run, 15M Mountain Bike Durango, CO 8:00 AM 970-247-3116 Wheels & Heels 5K City Park, Denver, CO 10:00 AM 303-830-1839 w& St. George Triathlon Sprint/Olympic St. George, UT May 16 AirLife Memorial 10K/5K Hudson Gardens, Littleton, CO 8:00 AM 303-694-2030 Run to the World’s Longest Tram 10K Sandia Casino, Albuquerque, NM 6:30 AM 505.345.4274

AT THE RACES: RACE CALENDER Ordinary Mortals Men’s Triathlon 525m Swim, 12M Bike, 3M Run Pueblo Regional Center Pueblo West, CO 6:45 AM 719-543-5151 May 22 Cottonwood Classic 5K Thornton, CO 8:00 AM 303-694-2030 Fun Day 5K Southeast Christian Church Parker, CO 11:00 AM 303-841-9292 Highlands Ranch 5K Northridge Park

Highlands Ranch, CO 8:30 AM 303-471-8828


Hot Springs Short Cut Run 7M Steamboat Springs Health Steamboat Springs, CO 8:00 AM 970-879-9853 Moab Steelbender Triathlon 1.5K Swim, 20K Bike, 10K Run Moab, UT 8:00 AM 801-229-6212 May 23 Colorado Rockies Home Run 5K Coors Field, Denver, CO 8:15 AM

Tiger Prowl 5K Lakewood HS, Lakewood, CO 8:30 AM 303-905-6520 May 29 Custer 2020 Run in the Valley 6.25K/1M Westcliffe, CO 8:15 AM 719-783-9163 Run for Rio 5K Rye High School, Rye, CO 8:00 AM 719-859-5136 May 30

Mount Evans Ascent 14.5M Echo Lake, Evergreen, CO 7:00 AM 970-389-4838 Narrow Gauge Runs 10M/5K Park Elementary, Durango, CO 8:00 AM 970-382-2662 Wyoming Marathon/Half Marathon/ Double Marathon Lincoln Monument Rest Area Laramie, WY 6:00 AM 307-635-3316 May 31 Bolder Boulder 10K Folsom Field, Boulder, CO

7:00 AM 303-444-RACE


Submit your race date to be included in the calender to derek@coloradorunner INTERESTED IN MAKING YOUR LISTING STAND OUT? For $25 you can have your listing in bold. Contact us for more information.


THE RIGHT SHOE AT THE RIGHT PRICE can make your running or walking pain free. Come in for a FREE video gait analysis and enjoy REAL VALUE!



Avoiding Injury


Game On! Gearing Up For The New Season by Dr. Ken Sheridan

t’s that time of year again, time to come out of winter hibernation and start the new training season. Time to plan short term goals which will be the stepping stones to keeping the ultimate goals we set for ourselves on New Years Eve. I’ll help you reach those goals by preventing any injury that slowed you down last year or which may crop up this year. Any good injury prevention plan begins with… well, a plan. Start by deciding which races you’ll run or peak for this season, then design a training program according to what you need to do each week. Follow the advice below to get to the starting line of your next race in top shape. MENTAL GAME ON! Several things help make your goals a reality

PHYSICAL GAME ON! What about injury prevention?

1. Make your goals realistic. Some people begin a training program to lose a certain amount of weight or to run a sub 3:30 in their first marathon. A more realistic goal would be simply to improve fitness and to complete a marathon feeling strong and without injury.

Training is ultimately about increasing the amount of stress the body can handle without breaking down completely. We do this by breaking down the body to a small degree, and with recovery the body comes back stronger. Here are steps to be taken at the beginning of race season:

2. Make your goals specific. If you plan on doing your first 10K, pick the race and train for that day now, not three months from now.

1. Give yourself an honest assessment of your physical status. This will help prevent you from starting at too high an intensity. Going beyond your body’s ability to respond positively to stress will result in injury.

3. Write your goals down. Goals become much more of a reality when written down. Review them once a week and ask yourself if your actions that week were in line with your goals. 4. Build flexibility into your training program. When training for a fall marathon, most people will go on at least one vacation. We’ve had patients try a three-hour training run in Orlando in August –ugh! Needless to say, they were miserable. Try to plan your vacation during a recovery week, or earlier in the season when it’s easier to squeeze in. 5. Get help. Seek help from knowledgeable sources (local running clubs, coaches, books, etc.). Coaches and clubs should have the ability to give you advice based on your needs, not just what works for them or a generic program. 6. Realize there are consequences to working towards goals. Training takes time, which will take away from other activities and family. Realizing this up front will help you keep your commitments. 7. Do a “Where and now” assessment. The best way to start the season is to honestly evaluate your current situation, including health, training and time status. If you were running at a 7 min/mile pace at the end of last year while training 5 days a week and are currently running 2 days a week, you may need to adjust your starting point. 26

March / April 2004

2. Address chronic injuries, like knee pain or hamstring pulls. These injuries, being caused by repetitive stress, are usually a result of biomechanical faults, and will require a biomechanical fix. 3. Be aware of possible training program errors: a. Moving from cushioned treadmill running to pavement increases the impact on our joints. Move your runs from treadmills to packed dirt, to pavement, and finally to concrete to allow your body to adapt. b. Interval and speed sessions place increased stress on the joints. Prepare the body with a base of long, slow runs before adding speed work, then rest or run lighter workouts the day after. c. Schedule rest. Your body becomes stronger as it recovers from the stress placed on it in training, not during the session itself. Rest becomes more important with age and during growth spurts. Remember, “active rest” in the form of cross training can be effective in preventing the anxiety associated with resting more than you think you need. d. A safe increase in training is a 10% increase in weekly mileage. Jumping from 25 to 28 miles per week should be tolerated by the body, but, increasing mileage and changing to a harder surface may be risky. 4. Stretch!! In 14 years of practice I’ve never treated a runner who stretched too much. Stretching is more effective after you’ve warmed up and should at least be included at the end of your run.

Fast Shoes, Cool Clothing & Other Necessary Stuff A Unique Shop for Runners in Northwest Denver 3875 Tennyson Street Denver, CO 80212 Tel: 303.458.7700 Open Tuesday – Friday 11:00am – 7:00pm Saturday 10am – 6:00pm

2 1+Years




Fitness * Training * Racing * Weekly Interval Track Workouts * Group Runs * Feature Races * Social Activities *

Tony’s Meats & Specialty Foods presents the

23rd Annual High Line Canal Run 5K Run

5K Walk

10K Run

Start and Finish lines in deKoevend Park Run on the scenic High Line Canal Trail All runners receive a long-sleeve T-shirt, juice, fruit, and goodie bag Register on-line at Registration forms can be picked up at any South Suburban facility, or call 303-798-7515 Pre-Registration - $20 per person Race Day Registration - $25 per person Proceeds benefit South Subruban’s Youth Sports Programs

Fo r i n f o r m a t i o n C a l l : 3 0 3 - 72 1 - 1 5 2 0 e-mail:

w w w. p h i d i p p i d e s . o r g


duc Intro

Your 30-minute workout. 800.204.2400

30 minutes to complete. Step-by-step, guided routine. Burn fat and increase strength.

6 Weeks of Fitness for Only $29.

On a limited term one-club non- renewable membership. Offer Expires 4/30/04

Over 300 clubs nationwide. 14 Denver area locations. Offer good with this ad only. Must use same club for entire term. No other discounts can be used with this offer. Must be at least 18 years old, or 12 with parent. Incentives may be offered for enrolling in other memberships. Personal Training and Kids’ Club availiable for an additional fee. Facilities and amenities may vary per location. Not all clubs open 24 hours every day. Promotion available at participating locations only. See club for complete details. © 24 Hour Fitness, Inc. 2004 36USC220506

Hit The Dirt... Trail Review

Animas City Mountain Trail Durango, Colorado by Debra Van Winegarden


Given its ready access, sterling views, and nice uphill grade, the Animas City Mountain 6.5 mile loop is a local favorite. The trail travels through a landscape of pinion-juniper and scrub oak, reveals magestic views of the San Juan Mountains, then snakes through a ponderosa forest. Give yourself one to two hours to run the loop - one if you zip through the course quickly and two if you take in the scenery!


March / April 2004

o reach the trail head from downtown Durango, drive north on Main Avenue to 32nd Street. Go left (west) four blocks to West 4th Avenue. Turn right and go two blocks to the rough dirt parking area. There are many trails on the mountain, but this article will only describe the loop that circles the mountain, following the route of the annual October Mug Run. From the parking lot, go through the gate, then straight ahead on the trail that climbs the east edge of the mountain. The trail switch-backs up through a landscape of pinion-juniper and scrub oak, dotted with agaves and prickly pear. At each of the four trail junctions, bear right. You’ll pass an ancient log with a tightly spiraled trunk. About a quarter mile past this log is one of several overlooks. This one shows a startling contrast between the ever so straight Main Avenue and the meandering Animas River. Just past the third trail junction you can catch a glimpse of the forested top of the mountain. At approximately 2.75 miles the trail makes a left turn to the west at the foot of a huge, dead pinion tree. From here you can see the San Juans, including the Twilights to the north, the tip of Engineer if you know where to look, and Missionary Ridge across the valley to the east. The prominent rock fall occurred in 1997. Not far from this overlook, there is another trail intersection where you’ll want to stay right. There’s a short, gradual climb to the high point at 8,161’, a 1,481’ gain from the trail head at 6,680’. You’re now cruising through a ponderosa forest. In the spring, after a wet winter, the entire upper mountain is carpeted with fields of brilliant yellow mule’s ears. After about 3.5 miles and a short downhill, the trail makes another sharp left and heads south and down. Before descending, approach the edge of the mountain and stand on the rock outcropping to check out the in-your-face view of the La Plata Mountains. Silver Mountain is the highest mountain on the left; Lewis is to its right. Further right, you can just make out The Notch. The Kennebec Challenge, a 15-mile race up La Plata Canyon in August, goes through this notch and over the shoulder of Lewis Mountain. Barnes Mountain is the low-lying rise before you. Directly below is the community of Turtle Lake. Now the fun begins. Having picked your way up through the rocks on the east side, you can let it rip on this fast and relatively smooth downhill. The trail gets rocky as you descend. At the 6 mile mark you are faced with the first of four left options. Any one of them but the first will take you back to the trail head. The second left follows the Mug Run course. If you choose to continue, approximately 100’ past the power lines the trail splits in four directions. To get back to your car, you must go left here. Straight ahead takes you to the green water tank. Ahead 20’ and then right takes you down to the Birket Drive trail head. If you want more miles, make a sharp right and follow the contour for not quite 3 miles along the base of the mountain to the west. You will run by various sets of boulders popular with the climbing community before reaching a paved road. Turn around and come back the way you came. Trail maps are posted at most of the intersections to help keep you on course. There’s a secondary trail head at the end of Birket Drive. Drive west on 25th street 0.3 miles past Miller Middle School, turning right on Birket. This trail will access the one described, adding minimal distance and about 100’ in elevation gain. Animas City Mountain is managed by the BLM. It is subject to closure during some winter months. This varies yearly, depending on snow depth in the higher elevations, and is intended to give the elk wintering on the mountain a break. There is an outhouse at the trail head but no water. During temperate months you probably won’t need to carry water, but by summer, you’ll surely wish you had some. Dogs are welcome and expect to see an occasional mountain biker. Debra Van Winegarden is a member of the Durango Motorless Transit. To read about other trails in the Durango area, log onto


10:07 AM

Page 1

Š 2004 New Balance Athletic Shoe, Inc.






The Lighter Side Stop Training A La Carte... And Try Group Running by David Manthey and Julie Hodan


If your running goals include a marathon this year, you know you don’t want to slam into “The Wall” at mile 20 because of silly training. Joining a group may be just what you need. From personalized coaching to a strong support network, training with others can help you get to the finish line stronger, faster, and maybe even smiling!

raining for a marathon puts you in a select class of people - only the top 1% of Americans have even attempted a marathon. In fact, most of your non-running friends might utter the words “nuts” or “crazy” when you explain the enjoyment of running 26.2 miles. And if you’ve trained for a marathon by yourself… well, then you’re even crazier than they think! While running alone for short distances is easy, distance running on your own can get difficult. That’s why a new category of distance runners is seeking out organized group programs, be it their first marathon or their 40th. Here are a half dozen reasons why you should consider it too.

Social: It’s a great way to meet other “crazies” like yourself. We’re talking about folks who can relate to tales of your blistered toes and who don’t mind the smell of your sweat. And did we mention runners like to eat a lot and drink beer?

Organization: Who wants to spend time running around trying to accurately measure training routes? A group program can ensure that you’re running the right distance for your long runs. Some groups run from a variety of locations so you won’t get bored with the same route every weekend. When you don’t have to worry about the route, you can focus on training and having fun!

Mental: The thought of a solo 20-mile training run can be as daunting as the thought of visiting the in-laws – it can be tough enough to make anyone question their decisions. Anyone who has run a 20-miler before knows that as soreness sets in, you become mesmerized by the seconds slowly ticking by on your watch and each step that brings you closer to the comfort of your couch. Having training partners at your side can take your mind off the run and makes those last few miles easier.

Mike Hayden (left) finishes the Mile High City Marathon with help from Lenny LeVine and David Manthey

Coaching: Whether you’re a first-timer or an experienced runner

searching to improve your time, having knowledgeable coaches at every run to answer your questions is a tremendous asset. They can help you improve your form, run the right pace and decrease your chance for injuries. Some coaches can build a personalized training schedule for your ability, goals and specific race.

Accountability: There isn’t a runner alive who hasn’t questioned

themselves at some point during their training. When those days sneak up on you and staying in bed sounds like the greatest thing since Janet Jackson appeared at the Super Bowl, knowing you have a group of training partners that are counting on you to be there will give you that extra boost to lace up your trainers and get out the door to meet them.

Support: Running a marathon is no easy task, even when everything

goes exactly as planned. Unfortunately injuries do occur and every runner goes through motivational valleys. There’s nothing better than having a group of running friends to support you through the tough miles, and to celebrate with you when you finish your race! Crossing the finish line in a marathon is a life changing experience. But it’s not just the act of crossing the finish line, but the journey of preparing your mind and body that can make you a better person. Having a grouptraining program can make that preparation the best experience of your life culminating with the race itself. Distance running is an individual sport… but nobody said you have to train alone! Runner’s Edge team members gather at the start of the Georgetown to Idaho Springs Half Marathon 30

March / April 2004

David Manthey and his fiancé’ Julie Hodan coach Runner’s Edge of the Rockies, a group marathon training program in Denver. For more information, email them at

Saturday, April 24, 2004 A celebration of running at the Boulder Reservoir to benefit

The Orphans of AIDS Trust Fund

Choose your distance:

5, 10 and 20 mile running races 1 mile run/walk -- all ages welcome!!! Prizes awarded to top three male/female in each event! Tons of raffle prizes, food music & fun for everyone!

2004 qualifier

Road Races ~ Multi-Sport Event Management and Timing Services

2004 Events Calendar and Information: Upcoming Events:

March 14 - Runnin’ of the Green Lucky 7K/2M - Denver March 28 - Orphans of Violence 5K - Denver April 18 - MSR 5K KnockOut - Denver April 18 - Race For The Cure - Tucson, AZ April 25 - Trolley Run 4M - Kansas City, MO

Kipture Primary School Foundation and Steve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM Roommates Wanted: This is a chance of a lifetime to improve your training! Live with elite Kenyan runners near Cherry Creek State Park in Denver. Visit, then click on “Kenya House” for more information.

For more information

Fleet Feet Boulder

1035 Pearl Street Suite 100 Boulder, CO 80302 303.939.8000

Personal fitness begins with a personal fit. Fleet Feet Sports is dedicated to meeting the needs of runners of all ages and paces. Since 1976, we have provided expert service and the finest selection of footwear, apparel and accessories. Visit one of our Colorado locations and discover the Fleet Feet difference.

Hours: M-F 10am -8pm Sat 10am -7pm Sun 12pm -6pm

Fleet Feet Thornton

Village at Park Centre

1005 W. 120th Ave., Suite 250 Westminster, CO 80234 303.451.6964 Hours: M-F 10am -7pm Sat 10am -6pm Sun 12pm -4pm

A Division of Boulder Community Hospital

Issue 4  

Colorado Runner - Issue 4: March/April 2004

Read more
Read more
Similar to
Popular now
Just for you