Colorado Runner - Issue 58: Jan/Feb 2013

RUNNERS OF THE YEAR WINNERS OF THE COLORADO RUNNER RACING SERIES

CALLING ALL SCRAWNY RUNNERS – GAIN WEIGHT HEALTHFULLY STATE CROSS COUNTRY WINNERS TRAINING EDGE: UNDERSTANDING A WOMAN’S METABOLISM $3.00 US $4.50 CAN

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PU B LI S H E R ’ S LET TE R

New Year, New Goals

Each January, I write out my goals and resolutions for the year. Now that I have a smart phone, it’s easy to keep track of my progress as the year unfolds. In 2012, I found early inspiration for my running with Heather Utrata when she ran the first seven races she entered. I felt motivated to get out and run by her success.

But I found myself lacking inspiration when I first tried to write down my 2013 goals. That is, until I read the interviews by our Colorado Runner Racing Series winners. It’s hard to not feel motivated as you read some of their incredible stories.

Take Jeff Dumas, for instance, who doesn’t seem to think that his age or health should be slowing him down at all. At age 67, he still runs five to 12 miles every day. In addition to winning his age division in the Racing Series, he finished climbing the last of Colorado’s Fourteeners this year. And that was while he underwent treatment and surgery for his thyroid cancer. If he can do it, so can I, and so can you.

Age also didn’t stop Bob VanLangenhoven of Fort Collins, who set a goal this year to break two hours and 50 minutes in the marathon. That’s an incredible goal for almost any runner. But Bob is 50 years old. And he reached his goal with a 2:49:46 finish at the Marshall University Marathon on November 11th.

Many runners featured in this magazine didn’t take up running until later in life. Boulder’s Jim Martin raced in 33 events this year. But he was once overweight with a two-pack-a-day cigarette habit.

He used drive and determination to turn himself into an incredible runner, often recording 100 miles a week on the roads.

Sometimes I struggle to lace up my running shoes because the weather is bad. But the next time I have thoughts like that, I’m going to think of Kyle Hubbart. He ran 22 races this year, often in challenging weather conditions. He raced on Father’s Day in 98 degree temperatures and he raced last winter when the wind chill factor was -28 degrees.

So if you haven’t written any New Year’s Resolutions yet, I hope you find inspiration in these amazing runner’s stories. They represent all ages and a variety of backgrounds. They all love to run, just like you and I.

Derek Griffiths

2013 USA Triathlon National Championship Schedule – Visit usatriathlon.org Calling all triathletes! Maybe your goal this year is to compete in a national championship.

USAT has just released the schedule.

Date

National Championship

Location

Jan. 27

Winter Triathlon (Powder Hound Winter Triathlon)

Butte, Mont.

April 12-13

Collegiate Championships

Tempe, Ariz.

April 20

Club Championships (ITU World Triathlon San Diego)

San Diego, Calif.

April 28

Long Course Duathlon Championships (Mount Rainier Duathlon)

Enumclaw, Wash.

May 27

Paratriathlon Championships (Capital of Texas Triathlon)

Austin, Texas

Aug. 3-4

Youth and Junior Championships

West Chester, Ohio

Aug. 4

Aquathlon Championships (Lake Logan Aquathlon)

Canton, N.C.

Aug. 10

Olympic-Distance Championships (Age Group Nationals)

Milwaukee, Wis.

Aug. 11

Sprint Championships (Age Group Nationals)

Milwaukee, Wis.

Sept. 15

Off-Road Triathlon Championships (C Me Dirty Road Triathlon)

Grand Prairie, Texas

Oct. 13

Long Course Triathlon Championships (Rev3 South Carolina)

Anderson, S.C.

Oct. 13

Aquabike Championships (Rev3 South Carolina)

Anderson, S.C.

Oct. 26

Duathlon Championships

Tucson, Ariz.

Photography By BRIGHTROOM.COM

January/February 2013

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FEATURES 8 // TRAINING EDGE Understanding a woman’s metabolism.

10 // NUTRITION ADVANTAGE

9 YEAR ANNIVERSARY ISSUE

Scrawny runners: How to gain weight healthfully

12 // THE FAST LANE Meet the Colorado Runner Racing Series winners.

18 // YOUTH RUNNING

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30 // THE LIGHTER SIDE H.I.I.T. Me With My Best Shot.

CHOCOLATE AND YOUR SPORTS DIET UNDERSTANDING HEEL PAIN THIS SEASON’S HOTTEST NEW SHOES THE OLYMPICS IN REVIEW

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FORT COLLINS RUNNING CLUB

Reindeer, Polar Bears and Valentines...oh, my!

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What are you waiting for? Register today!

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R U N N I N G S H O RTS Adams State Senior Alicia Nelson came in first in the Championship race with a blazing 20:03 in the 6K race.

At the 2012 NCAA Division I Cross Country Championships in Louisville, Kentucky, the University of Colorado placed third in the men’s competition.

Williams Grabs Victory in California

Torrential rain and extreme wind gusts didn’t stop Alisha Williams from claiming her first marathon victory at the California International Marathon in Sacramento. Williams, of Colorado Springs, was originally going to run the 2012 New York City Marathon. After that race was cancelled because of Hurricane Sandy, Williams set her sights on a different race. She claimed the win in 2:34:58 on December 2. She ran next to Clara Peterson for most of the race.

“We were pushing each other and keeping each other focused,” Williams says of Peterson. “In that weather I could see where it would be easy to just sit back and give up.

“I was terrified. I did not relax at all the last two miles. I had no idea where [Peterson] was, and I know how good of a runner she is. I didn’t want to leave it till the very end.”

Peterson was second in 2:35:36; Russia’s Natalia Sergeeva was third in 2:38:23. Avina Begay of Team USA Arizona, who competed in the World Half Marathon Championships in October, was fourth in 2:39:08.

“It is what it is; it’s a race, ultimately, so then you just focus on trying to win,” Williams says. “This is a huge win for me. I’ll take it.”

BOULDER’S SAGE CANADAY ON HIS WAY TO WINNING THE WHITE RIVER 50M.

USATF Picks Runners of the Year

The Mountain/Ultra/Trail running council has chosen its runners of the year. Four of those winners hail from Colorado and were recognized at the USATF Annual Meetings in Daytona Beach on December 1.

Sage Canaday of Boulder was the recipient of the Lyndon Ellefson Memorial Award and Runner of the Year in the Mountain Men Open category. Canaday’s 2012 accolades include winning the 2012 USA Mountain Running Championship at the Mt. Washington Road Race, clocking the fastest time ever by an American and winning the White River 50 and breaking the course record by nine minutes, his debut 50 mile trail race.

Laura Haefeli of Del Norte, Colorado was the mountain masters winner. At age 44, she was the fourth place female at the USA Mountain Running Championships at Mt. Washington and seventh place finisher overall and top female master at Loon Mountain, qualifying for the USA world mountain team.

In the trail women’s open category, both Stevie Kremer of Crested Butte and Megan Kimmel of Silverton won. Kremer was the winner of the Jungfrau Marathon in Switzerland, winner of the 2012 World Championship race, and the seventh place finisher in the World Mountain Running Association Championships. Kimmel was the winner of the USA 10K trail championship in a course record time, and second place finisher in the USA half marathon trail championships.

Adams State Earns 9th NCAA Championship

Adams State won the 2012 NCAA Division II Men’s Cross Country Championship at the 2012 DII Cross Country Championships in Joplin, Missouri. The team earned its NCAA-record ninth national championship and 21st overall title. The Grizzlies from Adams State University in Alamosa, Colorado had three runners among the top-four finishers, and finished with a team score of just 34 points. Redshirt Freshman Kevin Blatt placed second overall for the Grizzlies.

The Colorado School of Mines in Golden placed second, while Western State in Gunnison garnered a sixth place finish overall. UC – Colorado Springs finished eleventh.

Adams State nabbed third place in the 2012 Division II Women’s Cross Country Championship, followed by Western State in fourth, Colorado Mines in eighth and UC – Colorado Springs in tenth.

Photography By GLENN TACHIYAMA

Olaru Wins in Las Vegas

Battling strong and gusty wind, 42-year-old Nuta Olaru from Boulder captured the win at the Rock ‘n’ Roll Las Vegas Marathon on December 2. She finished the course in 2:51:31. Coming in hot on her heels was fellow Coloradan Adrian Neal from Colorado Springs who finished second in 2:51:32.

“We took turns taking the lead when it got really windy,” Neal said, referring to herself and Olaru, and how the two would block the wind from one another.

About 32,000 runners took off from the start line, with more than 25,000 competing in the half-marathon. The race was run at night for the second time, starting outside Mandalay Bay and finishing in front of the Mirage.

Bruxvoort Claims North Face 50K Title

The North Face Endurance Challenge in San Francisco saw epic rain and wind on December 1. Nevertheless, runners battled it out on wet and muddy trails for the annual event. Broomfield’s Kerrie Bruxvoort came out on top in the 50K with a blazing finishing time of 4:26:43.

The North Face 50 Mile event saw some top Colorado finishers, with Boulder’s Cameron Clayton grabbing third place in 5:47:17.

Colorado Springs’ Alex Nichols took fifth in 5:55:25 and Aspen’s Dylan Bowman finished seventh in 6:02:58.

Boulder’s Tina Lewis finished up in sixth for them women in 7:13:35 with Evergreen’s Brandy Erholtz right behind her in seventh in 7:14:55. Krissy Moehl, now residing in Boulder, came in ninth in 7:19:33.

The weather turned so extreme that event organizers cancelled the 5K, 10K, and half marathon, which were scheduled to take place the next day.

Dumitrescu Sets Death Valley Record

Bogie Dumitrescu, 37, from Denver, set a new record in Death Valley, California last summer. He completed a solo self-contained Badwater 146 on August 29 in 70 hours, 50 minutes. He traveled from Badwater to the top of Mount Whitney and back, then returning to the summit. He had no crew and no outside aid. It was his second attempt at the record last summer. He had to quit his first attempt when a car broke his cart in a head-on collision at mile 40 in July.

January/February 2013

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TR AI N I N G E D G E

UNDERSTANDING A WOMAN’S METABOLISM

FROM THE BOOK Running for Women

AS BEST-SELLING AUTHOR JOHN GRAY POINTED OUT, MEN ARE FROM MARS AND WOMEN ARE FROM VENUS. THERE ARE OBVIOUS DIFFERENCES BETWEEN WOMEN AND MEN IN ANATOMY, PHYSIOLOGY, HORMONES, AND METABOLISM.

BY DR. JASON KARP

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January/February 2013

Metabolic Differences Metabolism refers to all of the energyrequiring chemical reactions occurring inside your body. At any one time, trillions of reactions are going on inside of you, including the growth of new tissue, muscle contraction, and the breakdown of food for energy. The resting metabolic rate—the amount of energy needed during resting conditions—is lower in females because of their smaller body mass and muscle mass.

When you run, your metabolic rate increases dramatically because of the increased demand for energy. The faster your metabolic pathways can use the available fuel to regenerate energy for muscle contraction, the faster you will be able to run any race.

While your nervous system controls your body’s faster functions, like the initiation of reflexes and movement, hormones control the slower functions, like the regulation of growth and metabolism and the development of reproductive organs. Much of metabolism is under the direction of hormones, which act as conductors, initiating signals that lead to the

transportation and use of fuel. And the two predominant fuels for running are carbohydrate and fat, which provide energy on a sliding scale.

At slower speeds, your muscles rely more on fat and less on carbohydrate, and as you increase your running pace, the energy contribution from fat decreases while the energy contribution from carbohydrate increases.

Carbohydrate Metabolism The hormone insulin is responsible for carbohydrate metabolism. Consuming carbohydrate elevates your blood glucose concentration and increases insulin concentration. The increase in circulating insulin, which is secreted from your pancreas, stimulates specific proteins to transport the glucose from your blood into your muscles, where it is either used for immediate energy by your cells or stored as muscle glycogen for later use. Males typically have more glycogen stored in their muscles. Longer races like the marathon are limited, in part, by the amount of stored glycogen. Therefore, the lower muscle glycogen in women’s muscles can partly explain why they

can exercise for longer periods before becoming exhausted. Increasing the amount of fatty acids circulating in the blood favors their use by muscle during exercise, resulting in a decreased reliance on muscle glycogen and blood glucose, thus delaying glycogen depletion and hypoglycemia, or low blood sugar, and postponing fatigue.

This switch in fuel use to a greater reliance on fat at the same running speed also occurs from endurance training. Training enhances fat use by increasing the mitochondria in your muscles, allowing for more aerobic metabolism and the sparing of muscle glycogen. This shift in the energy source for muscular activity is a major advantage in delaying the onset of fatigue in running events that are limited by the availability of muscle glycogen—marathons and ultramarathons. Because humans’ carbohydrate stores are limited, the difference in metabolism between the sexes may give female runners an advantage for very long endurance activities, during which there is a greater need to conserve carbohydrate and a greater use of fat because of the slower pace. In 2002 and 2003, Pam Reed showed that science may be on to something, by winning the 135-mile (217K) Badwater Ultramarathon, beating all of the men. In shorter races, however, when there is a greater demand to generate energy quickly for muscle contraction, relying more on fat will slow the pace because energy is derived much more quickly from carbohydrate than from fat. cannot run marathons as fast as men.

Research has shown that men also are more responsive to carbohydrate loading than women. In other words, women do not increase muscle glycogen as much as men in response to consuming more carbohydrate in their diets.

However, some of this research is clouded by the fact that women consume fewer total calories than men, so the lack of glycogen storage may be due to a lower caloric or carbohydrate intake by women rather than an inherent sex difference in the ability to store glycogen. When women increase their total caloric intake as they also increase the amount of carbohydrate in their diets, they increase their muscle glycogen content by a similar amount as men. From a training perspective, while men simply need to increase the percentage of their calories coming from carbohydrate in order to carbo load and store more glycogen, women need to also increase the total number of calories in their diets to get the same effect.

Because carbohydrate is the predominant fuel source during running and the only fuel source at speeds faster than acidosis threshold, research has focused on how the hormonal differences between men and women affect insulin and alter carbohydrate metabolism. Most research has found that women use less carbohydrate than men when exercising at similar intensities.

When you finish a workout that severely lowers your muscle glycogen content, it’s important to replenish the carbohydrates so you can resynthesize more glycogen to be prepared for your next run. In fact, refueling nutrientdepleted muscles is possibly the single most important aspect of optimal recovery from training and racing. Scientists first discovered

in the late 1960s that endurance performance is influenced by the amount of stored glycogen in skeletal muscles, and that intense endurance exercise decreases muscle glycogen stores. The faster you can resynthesize muscle glycogen, the faster your recovery. Research has shown that the rate of glycogen synthesis in the first few hours following a workout (the time when you are best able to store glycogen because the cells are most sensitive to insulin) is similar between the sexes.

This suggests that recovery rates between males and females are similar, at least the component of recovery affected by the resynthesis of fuel.

Fat Metabolism As a consequence of not using as much carbohydrate during exercise, women rely more on fat than men. Indeed, it has been estimated that women use about 75 percent more fat than do men while running or cycling at 65 to 70 percent V•O2max. Women get about 39 percent of their energy from fat during exercise at 65 percent V•O2max, while men get about 22 percent of their energy from fat. However, the percentage of energy derived from fat varies significantly from person to person because factors such as training status, muscle fiber type, muscle glycogen content, and mitochondrial density all play a role.

While it is difficult to tease out the exact reasons for the difference between the sexes in the metabolism of carbohydrate and fat, it appears that estrogen is at least partly responsible.

Research done on rats has shown that when male rats are given estrogen, they deplete less glycogen during exercise; the concentration of fatty acids in the blood increases, suggesting a greater availability of fat for energy; and they

Protein Metabolism The third macronutrient, protein, is often neglected in metabolism because it accounts for only 3 to 6 percent of the amount of energy expended while running. Rather, protein is used primarily for other things, such as building, maintaining, and repairing muscle, skin, and blood tissue, as well as aiding in the transportation of materials through the blood. Protein can be thought of as your body’s scaffolding and cargo. However, it can be used for energy if inadequate amounts of fat and carbohydrate are available because the body’s requirement for energy takes priority over tissue building. Although the amount of protein you use for energy may be small, even a small contribution to your daily run may be large if you run a lot and run often.

Exercise increases the use of amino acids from protein breakdown, and the amount of amino acids that your muscles use is inversely related to the amount of glycogen in the muscle. When glycogen is abundant, muscles rely on glycogen, but when glycogen is low, muscles begin to rely more on amino acids. Research has shown that females use less protein during exercise than do males. Because endurance-trained females use less muscle glycogen and rely more on fat than endurance-trained males, protein breakdown seems to be inhibited in females by virtue of the greater muscle glycogen.

Dr. Jason Karp is a nationally-recognized running coach, 2011 IDEA Personal Trainer of the Year, and owner of RunCoachJason.com. He holds a Ph.D. in exercise physiology. His popular training programs and his latest book, Running for Women, are available at www.runcoachjason. com.

January/February 2013

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N UTR ITI O N ADVANTAG E

FOR SCRAWNY

RUNNERS:

How to Gain Weight Healthfully IF YOU ARE among the few scrawny runners who have a hard time adding some muscle, you may be feeling frustrated you can’t do something as simple as gain a few pounds. For runners who are too skinny, the struggle to bulk up is equal to that of overfat runners who yearn to trim down. Clearly, genetics plays a powerful role in why some runners have trouble gaining weight (and keeping it on).

Some runners are genetically fidgety; they don’t like to sit still. Not only are they active with sports, but they are also active when sitting. For example, when I am counseling skinny clients, I observe them constantly tapping their fingers and shifting around in the chair-activities that burn calories.

The technical term for these spontaneous movements is Non-Exercise Activity Thermogenesis or N.E.A.T. NEAT includes fidgeting, pacing while you wait for the bus, standing (not sitting) while you talk with a teammate, being animated when you talk to friends, or tapping your fingers when watching TV. If you overeat, NEAT helps you dissipate excess energy by nudging you to putter around the house, choose to shoot some hoops, or (yikes!) feel motivated to vacuum the house. NEAT can predict how resistant you’ll be to gaining weight(1).

Historically, runners have been told that consuming an extra 500 to 1,000 calories per day will lead to gain of 1 to 2 pounds per week.

Nature easily confounds this mathematical approach. For example, in a weight gain study where the subjects were overfed by 1,000 calories per day for 100 days, some people gained only 9 pounds, whereas others gained 29 pounds(2).

NEAT likely explains the difference.

Researchers don’t understand the source of this increased activity, but they do know that people with higher VO-2max (a measure of athletic potential) are genetically predisposed to spend more time being active throughout the day. Hence the natural ability to be active for long periods (think marathon runners) might be connected to both NEAT and leanness. In contrast, unfit people (with a lower VO2 max; 10 coloradorunnermag.com

“My 8th grade son runs cross-country. He is 5’6” and weighs 108 lbs. He thinks drinking Muscle Milk will provide stronger muscles and make him a better runner.”

“No matter what I eat, I cannot seem to gain weight.

What am I doing wrong?”

“How many extra calories do I need to gain weight...?”

Foods at home

Serving size

Calories Price

Cost/100 cals

1 cup Granola + 1 cup 2% milk

1 bowl

500

$1.00

$0.20

Peanut butter & jelly sandwich

3 Tbsp PB; 2 Tbsp jelly; 2 slices oatmeal bread

650

$0.95

$0.15

Chocolate milk, 1% fat

16-ounces (tall glass)

300

$0.60*

$0.20

Carnation Instant Breakfast

1 packet mixed into 8 ounces 2% milk

250

$0.80

$0.32

Welch’s 100% Grape juice

16-ounces (tall glass)

280

$1.00*

$0.36

Muscle Milk, powder

2 scoops

310

$1.78 / serving**

$0.57

Nesquik

16-ounce bottle

300

$1.79 (at supermarket)

$0.60

Carnation Essentials

11-ounce bottle Ready to Drink

260

$1.75 (based on 4-pack)

$0.67

Ensure

8-oz bottle

250

$1.50 (based on 6-pack)

$0.60

Muscle Milk, Ready to Drink

14-ounce bottle

230

$3.59 (at CVS)

$1.56

Drinks bought on the run

* based on 1/2 gallon price

January/February 2013

**based on 5-lb tub of powder ($57)

“EAT CONSISTENTLY. DON’T SKIP MEALS. DOING SO MEANS YOU’LL MISS OUT ON IMPORTANT CALORIES.”

think couch potato) tend to do less spontaneous movement, and that can lead to weight gain (3).

Five tips for boosting calories Although you cannot change your genetics and your tendency to fidget, you can boost your calorie intake. Here are five tips to help you bulk-up healthfully.

Eat consistently. Do NOT skip meals; doing so means you’ll miss out on important calories needed to reach your goal! Every day, enjoy a breakfast, an early lunch, a later lunch, dinner, and a bedtime meal.

Eat larger than normal portions. Instead of having one sandwich for lunch, have two.

Enjoy a taller glass of milk, bigger bowl of cereal, and larger piece of fruit.

Select higher calorie foods. By reading food labels, you’ll discover that cranapple juice has more calories than orange juice (170 vs. 110 calories per 8 ounces); granola has more calories than Cheerios (500 vs. 100 calories per cup); corn more calories than green beans (140 vs. 40 calories per cup).

Drink lots of juice and low-fat milk. Instead of quenching your thirst with water, choose calorie-containing fluids. One high school soccer player gained 13 pounds over the summer by simply adding six glasses of cranapple juice (1,000 calories) to his standard daily diet.

Enjoy peanut butter, nuts, avocado, and olive oil. These foods are high in (healthy) fats, and can be a positive addition to your sports diet by helping knock down inflammation. Their high fat

1

2

3

4 5

content means they are calorie-dense. Add slivered almonds to cereal and salads, make that PB&J with extra peanut butter, and dive into the guacamole with baked chips (without the ‘bad” trans and saturated fats).

Do strengthening exercise as well as running.

Weight lifting and push-ups stimulate muscle growth so that you bulk-up instead of fatten up.

Sooner or later, exercise will stimulate your appetite so you’ll want to eat. Exercise also increases thirst so you’ll want to drink extra juices and caloric fluids.

6

Weight gain supplements?

What about buying weight gain drinks? Save your money! As you can see from the chart to the left, they are expensive and offer nothing you cannot get via food. A hefty PB&J with a tall glass of milk add about 1,000 calories for about $1.50. You’d spend about $5.50 getting those calories from Muscle Milk that you mix yourself from powder, or $14 if you pick up ready-to-drink bottles of Muscle Milk at the convenience store.

To make your own weight gain drink in the morning, blend 1 quart of lowfat milk with 4 packets of Carnation Instant Breakfast and 1/2 cup powdered milk (1,000 calories total). Toss in a banana or other fruit for more calories. Drink half at breakfast and take the rest with you in a travel mug. Easy!

The cost of calories Gaining weight can be expensive if you choose lots of commercial protein shakes or sports supplements.

You can get the same results with standard foods.

Conclusion By following these rules, you should see progress.

But honor your genetics: If your father was slim until age 40, then you might follow the same footsteps. Most people do gain weight with age as they become less active, more mellow, and have more time to eat. Granted, this information doesn’t help you today, but it offers optimism for your future.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) is the author of the Sports Nutrition Guidebook and food guides for new runners and marathoners, and cyclists.

They are available at www.nancyclarkrd.com and sportsnutritionworkshop.com.

References: 1) Levine JA, Ebernath NL, Jensen MD. 1999. Role of nonexercise activity thermogenesis in resistance to fat gain in humans.

Science. 283(5399):212-4.

2) Bouchard, C. 1990. Heredity and the path to overweight and obesity. Med Sci Sports Exerc 23(3):285-291.

3). Novak CM, Escande C, Burghardt PR, Zhang M, Barbosa MT, Chini EN, Britton SL, Koch LG, Akil H, Levine JA 2010. Spontaneous activity, economy of activity, and resistance to diet-induced obesity in rats bred for high intrinsic aerobic capacity.

Horm Behav 58(3):355-367

January/February 2013

coloradorunnermag.com 11

TH E FAST L AN E

Runners of the Year Adam Rich, 31, of Colorado Springs,

is the winner of the open division of the Colorado Runner Racing Series. The physical education teacher is married with two kids, two dogs and cats and a Ginny pig.

What is a typical week of training like for you?

I try to run 80 miles a week, no track workouts and no real specific workouts. I run mainly on how I feel and tend to run pretty quick most days. I mainly train on my own and do not run with any running groups. Basically I have no coach and just run or try to run every day.

What is your favorite race?

The Boulder Race Series races.

What did you enjoy most about running this year?

This year was really the first year I actually focused on the series. I was able to complete races that I had never run and really ended up liking quite a bit. In years past, I would run three or four, but never the required six races.

Why did you run in this year's series?

I had two or three done by early February and decided to go from there. I missed a few such as the 7K in Denver and the 4K in Boulder that I wanted to race.

What are one or two things you currently do in your training that are keys to your success?

I don't know if there are any things that I do the would be considered "Keys to successful training." My training is very out of the box and most likely would not work for most people. I just focus on training hard and running hard and fast in my personal training.

Do you follow any specific nutrition plans?

What are you favorite recovery meals, drinks, etc.?

As far as nutrition goes, I have no specific plans or ideas I follow. I just try to eat enough and not under eat. I admit I drink soda, eat Ice Cream and things like that. I could be more focused on nutrition and do a better job with it. I don't really have a recovery meal or supplement that I use including any drinks. Water I guess is the recovery drink.

Do you have any goals for 2013? Or beyond?

As far as goals go for 2013, for the past few years I have not really set any goals. I really just focus on being able to run 15 minute 5Ks from January to December. As I have gotten older, my training has changed and I really do not have the time to focus on a specific race or PR. I would like to get under 15 minutes for the 5K again, and try and run better over the 10K distance then I did this year and last year.

Heather Utrata, 30, of Englewood is the women’s open division winner.

What is a typical week of training like for you?

Generally, I get up and run, go to work, then either run or cross train and do core in the evening... and repeat the next day. I've recently started taking yoga twice a week, which I really enjoy and has added a nice balance to a rather hectic schedule.

What is your favorite race?

My all time favorite race is, and always will be, the Georgetown to Idaho Springs Half Marathon. I love the atmosphere and the gorgeous course!

What did you enjoy most about running this year?

This year started off with a seven race win streak for me which was really fun and motivating. I was also able to set a total of seven course records at races throughout the year so I was pretty satisfied with my efforts. But I think my favorite part was the training. I have an amazing coach and my training has definitely been taken to the next level - it's challenging but very fun and I love the progress I'm seeing!

What are one or two things you currently do in your training that are keys to your success?

Getting a coach has made a huge difference 12 coloradorunnermag.com

January/February 2013

for me. I really had no clue how to properly train. Now I work with Benita Willis and have a serious and awesome training schedule. I also eat a ton more and make sure my easy days are really, really, really easy. That way, I have the energy to make my workouts and races the best they can be.

Do you follow any specific nutrition plans?

I don't really follow any specific nutrition plan. I try to eat whole foods and plenty of fruits, vegetables and whole grains. But I'm a real person and I like junk food and beer just like everyone else. I just try to make sure that I've had all my servings of leafy greens and whatnot before I start in on the goodies :) Do you have any goals for 2013? Or beyond?

There's so much I want to do! So many races, such as the Sarasota Half Marathon, the Big Sur Marathon, and the Hospital Hill Half, but also lots of different interests that I'd like to pursue. I've really gotten in to photography lately and have always loved nordic skiing. But running will always be my priority!

Why did you run the series?

As much as I participate in local races, I really didn’t know much about the series until my friend, Kim Dobson, was leading it last year.

It was really easy to get into since I run most of the races in it, anyway, but it added a new competitive element to each race.

Photography By STEVE GLASS / GLASS PHOTOGRAPHY and RUNNINGGURU.COM

The winners of the Colorado Runner Racing Series competed among 15 different races, ranging in distance from a 4K to a half marathon. The series started in January and concluded in September. The winners led 12 age categories to claim $4,800 in prize money, donated by the Avery Brewing Company and the Boulder Running Company. The second and third place runners received gift certificates from Runners Roost.

-BY JESSICA GRIFFITHS Todd Straka, 45, of Boulder is the masters winner. The father of two says he loves running trails, roads, and racing for the zen of it.As a master's runner I am still enjoying pushing my own limits and achieving personal bests.”

Last year’s masters winner, Steven Kohuth of Superior, placed second.

What is a typical week of training like for you?

It depends on the season. I do lots of easy running in the winter, around 40-55 miles per week with some fartleks. During the race season the volume may be a bit higher with a lot more specific work to whatever race I may be gearing up for.

What is your favorite race?

It’s a close tie between The Bolder Boulder and The Pearl Street Mile. It’s not often you get to run all out with a big group of runners and the community atmosphere is amazing.

What did you enjoy most about running this year?

What I enjoyed the most about running this year was competing with the Runner's Roost Team. The Roost has put together one of the best and most supportive running teams around. Everyone on the team is so supportive

and its great showing up to almost any race in the state knowing you will be towing the line with fellow Roosters.

Why did you run in this year’s series?

I’ve always loved the concept of the series and what it means for the runners of Colorado.

It was particularly keen to me this year running on the Runner’s Roost Team and I wanted to represent.

What are one or two things you currently do in your training that are keys to your success?

At the beginning of the summer I started working with James Carney and Hudson Training Systems. James has an amazing ability to hone my schedule and the workouts to raise my game. It was also great training with others in the group.

Do you follow any specific nutrition plans?

What are you favorite recovery meals, drinks, etc.?

I don’t follow any specific nutrition plans but just try to eat healthy all year. On the go, Honey Stinger protein bars are a favorite post run snack.

Janet Rooney of Louisville is the women’s

masters winner. She and her husband Michael have been married for 26 years and have four children. She is a former software engineer who now works at Runners Roost. She raced in nine of the Colorado Runner Racing Series races this year. Leslie Hoffman, 46, of Louisville, was second in the masters division of the Colorado Runner Racing Series.

What is a typical week of training like for you?

I normally run about 35 - 40 miles per week.

When in training, I do an interval workout on Tuesdays and a long run on Friday. Four days are easy days and I take one day off. During the off season I substitute a medium length run for the intervals.

What is your favorite race?

My favorite race is the Avery 4K on the fourth of July.

was in the back of my mind when I ran the Oatmeal 5K in January and I thought if that race went well, that my 2012 goal would be to run as many races in the series as possible.

What are one or two things you currently do in your training that are keys to your success?

The most important or key thing I do in my training is to take my easy days easy.

Do you have a special post-race snack?

Post race, I usually enjoy a bagel. My favorite food the night before a race is a hamburger.

Do you have any goals for 2013? Or beyond?

My ultimate goal is to be running 20 years from now. I am still trying to determine my goals for 2013, but I am turning 50 in the Fall of 2013, therefore I am thinking about a Fall marathon.

What did you enjoy most about running this year?

The racing series made for the most enjoyable year of running.

Why did you run in this year's series?

The Colorado Runner Magazine race series January/February 2013

coloradorunnermag.com 13

TH E FAST L AN E

Bob VanLangenhoven, 50, of Fort

Collins is the men’s 50-54 winner. He works in the IS department at CSU. What is a typical week of training for you?

A typical week for me consists of running 6 days, about 45 miles total, with a Sunday run of 16-18 miles. When I switch to marathon training mode my miles jump to 55-60 per week with a 20-22 mile run on Sundays.

What is your favorite race?

Of the races I've run this year I would have to pick the Colorado Half Marathon in May. Another favorite would be the Run the Rockies 10K that I ran for the first time this year. It probably helped that I won my age group in both events.

Do you have a favorite place to run?

My two favorite places to run are Redstone Canyon and Bacon Strip. Redstone Canyon is a very scenic, challenging course on gravel roads. Each mile is marked so that aids when I do a scheduled workout with repeat miles. The Bacon Strip, east of Budweiser brewery, also has its share of hills. I find running those quiet, country, gravel roads so peaceful and rewarding.

What did you enjoy most about running this year?

I would have to say that my biggest accomplishment of the year was breaking 2:50 in a marathon at age 50. My focus all summer long paid off with a 2:49:46 finish at the Marshall University Marathon on November 11th.

What was the best advice you were ever given?

Have fun and take pleasure in your running.

If you have a bad race, don’t worry too much about it. There’s always another race on the horizon that you can do. If you have a good race, celebrate it. You worked hard and it paid off so enjoy your accomplishment and share it with others.

What are one or two things you currently do in your training that are keys to your success?

I always make sure to take one day off a week from running to allow my body to recover. I also make sure that I get an efficient amount of upper body workouts in during the week.

Do you have any goals for 2013? Or beyond?

My biggest goal for 2013 and beyond is to continue to break 3:00 in the marathon. I am currently recognized by the Association of Road Racing Statisticians (http://www.arrs.net/ TR_SSpan.htm) and want to keep moving up in the standings for as long as I’m able.

Is there anything else we would be interested to know?

By the time this article is printed I will have surpassed 35 years of running with well over 47,000 lifetime running miles.

Judy Chamberlin, 54, of Golden is the

women’s 50-54 winner. She is married with one son and three daughters. She says, “I have one special needs daughter who has given our whole family tremendous love and remarkable life lessons.” She works at the Bureau of Reclamation and coaches high school cross country and track & field at Wheat Ridge High School.

What is your favorite race?

This year I loved the Bolder Boulder 10K because our entire family ran it (including my 80 year old mother-in-law and father-inlaw). Sixteen of us had a wonderful weekend together, and several of us made it onto the Bolder Boulder all-time records list for age group, including my mother-in-law who ran the fastest time, all-time, by an 80 year old woman. She rocked!

What was the best advice you were ever given?

Simple as it is, I don’t think you can ask for better advice than I got from a coach when I was 16 years old. She told me one simple thing: Always try. Whether you feel good or bad, whether you’re confident or worried, is less important than to just always, always try your best. If you don’t try, you don’t know what you might, or can accomplish, and you have removed yourself from an opportunity in life.

What are one or two things you currently do in 14 coloradorunnermag.com

January/February 2013

your training that are keys to your success?

I don’t currently have any plan, or training program. I was a very competitive runner when I was young and ran on several USA teams, including the world cross country championships. I had very structured periodized training plans. Below I listed several things that I think are essential to anyone with serious, ambitious goals.

I’m well aware of the ongoing discussions, conflicting research, and diverse ideas regarding stretching. It’s gone on for 40 years, but I personally believe in stretching. I firmly believe it offers tremendous benefits, especially as you age. I believe it helps prevent injury and can enhance performance.

I believe in specificity. That includes tailored speed and training workouts aimed at the specific physiological and psychological demands of the race. You won’t race fast if you don’t train fast. Speed work should not only be done, it should match the demands of the event and be accurately applied (even if it does work best when you’re young and those cells are being produced so quickly).

Last, but not least, is sleep. It’s the best recovery and cell building time you can get. Our body needs time to recover from everything we ask it to accomplish, and sleep is essential to make it stronger. All the sleep labs keep researching and finding more and more reasons to get consistent full nights of sleep. The data is overwhelming.

Photography By STEVE GLASS / GLASS PHOTOGRAPHY

Kyle Hubbart, 56, of Broomfield once

again won his age category in the Colorado Runner Racing Series. He is the winner of the 55-59 age group. He is a CPA, currently employed as the Director of Finance and Operations for Nativity of Our Lord Catholic Church and School. He has three children and five grandchildren. The competition was tight in this age group with Paul Chamberlin of Golden just 50 points behind Hubbart in the final tally.

What is a typical week of training like for you?

I run about 40 to 50 miles per week and usually walk on Fridays instead of a run. In my six days of weekly running I generally include two or three quality sessions and a long run.

As I’ve aged, my knees and joints can’t handle a lot a speed work on the track, so I do most of my speed work as longer intervals on trails or roads. In addition to running, I include three days of core and upper body strength training with free weights and kettle bells.

What is your favorite race?

I’m not sure I really have a favorite race. I always look forward to racing the USATF Club Cross Championships each December.

Overall, I enjoy mixing up the distance and terrain. I generally race 10K or less, but did race the Platte River Half Marathon this year since it was part of the Colorado Runner race series. This was the first time I had raced a half marathon in about 25 years.

What is your favorite place to run?

I’m not particular where I run. I just want to run. When I have the chance, I do like to run

on the soft grasses of a rolling, well groomed golf course.

What did you enjoy most about running this year?

I think I enjoyed the variety of races I participated in. I ran 22 races this year ranging in distance from 4K to the half marathon. I ran road races, cross country, and mountain races. I raced an afternoon race on Father’s Day when the temperature was 98 degrees and a cross country race in St. Louis with a wind chill factor of -28 degrees.

What was the best advice you were ever given?

Proverbs 3:3 Let love and faithfulness never leave you: bind them around your neck; write them on the tablet of your heart.

1 Corinthians 9:24 Do you know that the runners in the stadium all run in the race, but only one wins the prize? Run so as to win.

What are one or two things you currently do in your training that are keys to your success?

About every five or six weeks, I have a week of running where I cut back my mileage by 25%. I do at least two sessions of speed work per week. I do upper body strength training three times a week.

Do you have any goals for 2013?

At 56, my goal is to minimize the rate at which I slow down and to continue to race competitively in my age group.

Cindy Sutton, 59, of Arvada, is the win-

ner of the women’s 55-59 age group. She is retired from the JeffCo Public School system and now works in catering. She has four children and one grandson. Cindy had a busy year of racing by competing in 12 out of 15 possible races in the Colorado Runner Racing Series.

Last year’s winner, Ellen Rickert of Lafayette placed second in this age category, while Lori Temanson of Golden was third.

What is a typical week of training like for you?

I usually run two times a week and do strength training two days a week.

What is your favorite race?

Two actually: Sierra’s Race against Meningitis and theSlacker Half Marathon.

What is your favorite place to run?

On Lookout Mountain. I love the wildlife you see there.

What did you enjoy most about running this year?

I enjoyed the variety of places that we ran.

Some of these races I probably would not have done if not for this series. The series also made me push myself more to place high in my division.

What was the best advice you were ever given?

To pace myself at the start of a race (not that I always heed this advice mind you).

What are one or two things you currently do in your training that are keys to your success?

Cross-training and listening to my body more.

Do you have any goals for 2013?

I’d like to continue running races to support causes that are meaningful to me. I’ve also considered training for another marathon.

Is there anything else we would be interested to know?

I’ve learned not to judge a book by its cover.

I was originally a fast walker and entered a race at Washington Park about 11 years ago.

It was for runners and walkers and I chose to do the walking race. After seeing some “older” (probably my age now) people lined up for the walk, I smugly thought I could out walk them.

Wrong! That’s when I vowed to start running.

January/February 2013

coloradorunnermag.com 15

TH E FAST L AN E

Jim Martin, 62, of Boulder, is the winner

of the 60-64 age group. He is a Past Regent at the University of Colorado, a writer, an adjunct law professor, as well as a developer.

Have you run your whole life or are you new to the sport?

I started running at the age of 30 after smoking two packs of cigarettes a day. I needed to lose weight. It was also a way to deal with my brother’s illness, who was fighting cancer at time.

What is a typical week of training like for you?

I have run 48 marathons, so my training used to be 80-100 miles a week. I would never run my workouts, even my 20 milers, in over 6:30 pace. I now run 30-40 miles a week with more short races and much slower.

What is your favorite race?

My favorite races are the Falmouth Road Race on Cape Cod, which I have run 25 times, the New York City Marathon, which I have run 15 times, and the Boston Marathon, which I have run 10 times. The Fetal Hope 5K in Colorado has a lot of meaning, as my daughter had a baby last year that was in the NICU for more than three months. And the Brighton Turkey Trot. It was the last time my son and I raced together. He was not a runner, but on that day he was third in his age group. He was so proud of that medal!

races this year alone. Getting to really get to know some of the other serious runner around the state in a more personal way was important.

Have you dealt with and overcome injuries in the past?

I ran into a parked car going 35 mph on my bike in 2008 and tore a tendon of my hip and had major surgery at Stead-Hawkins in Vail.

It took me over a year to be able to run more than three miles at one time. I had a heart melt down at the 2002 Bolder Boulder which landed me in the hospital for two days.

Do you have any goals for 2013?

I have no goals for 2013, which is not a good sign for me.

How has your training changed as you’ve aged?

With age, I now only push my body three times a week and then never on long runs (more than 15 miles). I run a lot less mileage and fewer track work outs.

Is there anything else we would be interested to know?

Running changed my life not only physically but spiritually as well. I do my best writing after a long run. Running is great for self-image and developing rigorous discipline. I know that now I live to run- I used to run to live.

What did you enjoy most about running this year?

The structure and using my races as my real speed work each week. I have raced over 33

Wendy Goad, 62, of Arvada, is a retired business writer. She’s married and has a 20-year-old daughter.

Have you been running for a long time?

I am not new to running but am fairly new to racing. I was a recreational runner for about 20 years doing nine miles a week until 2010 when I joined the Arvada Running Club.

Before competing this year I had only done six races (two marathons, two half-marathons and two 5Ks. My first 10K was this summer.

What is a typical week of training like for you?

I usually run four days a week. This ideally (but not always) includes one long run, a tempo run, a run with intervals and an easy run. The mileage can vary from 15 miles a week to 40+ a week when I am training for a marathon. The long runs take place Sunday mornings, rain or shine, with members of the Arvada Running Club. I find myself really looking forward to those runs and the camaraderie with others.

I’m also regularly active in waterskiing and horseback riding in the summer and snow skiing in the winter.

What is your favorite race?

The Georgetown to Idaho Springs HalfMarathon is my favorite run although there are several which I really enjoyed. It’s well-organized, well-attended, festive and the beautiful 16 coloradorunnermag.com

setting can’t be beat. So Colorado! The run makes me thankful to live here. This year was the second time I have run it. Unfortunately, I got injured during the second half and had a difficult time finishing. But it’s still my favorite.

What did you enjoy most about running this year?

I enjoyed the variety of runs – from the mountains to Colorado Springs to Fort Collins.

I think Colorado Runner Magazine did a great job of choosing runs that went beyond the Denver area. The trail run in Colorado Springs was both a surprise and a nice change. I also enjoyed meeting people and hearing their stories and seeing the amazing amount of talented and committed runners in this state. It was very inspiring.

Has your training changed as you've gotten older?

I am so much more aware of my need to build up mileage more slowly, especially since I am susceptible to stress fractures. I now try to listen to my body. If something is hurting it usually doesn’t go away on its own if I just keep running as usual. But the cure is usually free – rest! I am trying now to find that fine line between under and over-training. I also try to swim and bicycle more especially when I don’t run.

January/February 2013

Photography By STEVE GLASS / GLASS PHOTOGRAPHY and RUNNINGGURU.COM

Jeff Dumas, 67, of Boulder is the winner of the 65 and over age group.

Have you run your entire life?

After two years of rowing with the varsity light weight crew at the Naval Academy, after failing to make the first boat, I knew that my athletic future lay elsewhere. I quickly switched over to a sport requiring minimal hand-eye coordination – joining the varsity track and cross country teams. I then ran for Navy for two years. However, at no time was I a standout – even though the Navy cross country team placed third nationally my senior year. During a subsequent two year stint on the faculty at the Air Force Academy, I served as an assistant coach for the cross country team and officiated at intercollegiate track meets – and, ran with the cadets during their workouts. But, after that, I hung up my spikes for almost two decades – and, really didn’t resume running competitively until I was in my mid-40’s. Since then, I have run well over a hundred 5Ks, 10Ks, and half-marathons - and well north of 50 fullmarathons (and a couple of ultras).

What is a typical week of training like for you?

If not nursing an injury, I run pretty much every day – mostly on trails. My shortest runs are about five miles and my longest about 12 miles. I try to get in one long run per week.

What did you enjoy most about running this year?

Well, ironically, it was using my running induced fitness to finish off the last of the Colorado Fourteeners. I had worked myself into a bit of a corner – literally South West-

Taunya Wilson, 65, of Thornton is

the winner of the women’s 65 and over age group. She has been married for 44 years and still works part-time, but says, “my passion is running, gardening, fishing, photography and anything I can find to do outdoors.”

Have you run your whole life or are you new to the sport?

I started running when I was about 40 years old. I had done a lot of other sports before then, but once I found running I was hooked. I LOVE IT. What is a typical week of training like for you?

My training now consists of about 25 miles a week, about 4 days of running, usually 4 to 7 miles each time. I also try to swim at least once or twice a week - a mile each swim. Oh, and of course, I try to keep my diet in check, however I really do like to eat.

What is your favorite race?

My favorite race... that's a tough one. I really like The Copper to Frisco 10K, and my favorite 5K is The Rockies Run. Don't know why, I just like it. I did get to run in the Cherry Blossom 10 mile event this last Spring in Washington DC, and that was amazing running through our nation's capitol.

ern Colorado – and had several of the most difficult climbs left. However, having stayed fit by running enabled me to finish the final three peaks down near Telluride without any difficulty. And, of course, it is always fun to toe the starting line with long-time friends and new acquaintances. And, of course, I should credit Rich Castro and the Boulder Road Runners for keeping me motivated, and moving!

Have you dealt with and overcome injuries in the past?

Oh, yes, of course. You cannot be a competitive runner – at any age – without being on the verge of one sort of injury or another. It comes with the terrain. At the moment I have been sidelined by aching knees. No trauma involved, just running too many races (and climbing too many Fourteeners) all in too rapid a succession.

Even when you are feeling great, you need to rein it in. I was on a roll and I rolled for too long!

Is there anything else we would be interested to know?

This past year, one pseudo-injury that I had to overcome was surgery for thyroid cancer, in March. Initially, that surgery had significant implications for metabolism - and, as a result, perceived energy levels. And, surprisingly, for a period following the surgery (actually, probably as a result of the anesthesia), I had to endure some strange mental states. But, once the postsurgery medications were sorted out, I was back on the trails with remarkably few after-effects – unless, perhaps, the thyroid is somehow connected to the knees!

What did you enjoy most about running this year?

Running this year was awesome, and the Colorado Series was most of the reason. It got me to run some events I'd never done, and revisit some events I'd not done for a long time.

Also, it made me push myself a little harder and as a result I made your Colorado Top Fastest Runners for 10K for women 65-69 list.

(Aug.-Sept. issue) Has your training changed as you've gotten older?

As I've aged, my training has changed. I do more quality runs and don't focus on the quantity as much. Also, more cross training, like swimming and biking. With the onset of arthritis, it has become necessary to change my habits some. I don't do stair climb events anymore.

Is there anything else we would be interested to know?

I have always found running to be so good both physically and mentally. I’m always encouraging people I meet to get out there and run or find something they love to do outside that is physical and makes them happy. It makes such a difference in your health and mental attitude.

January/February 2013

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YO UTH R U N N I N G

HIGH SCHOOL cross country state meet When we last reported on the 2012 Colorado high school cross country season, we used a baseball analogy. As it turns out, the races at this year’s state meet were mostly as close as was the World Series, won by the Giants four games to none over the Tigers.

THE FIRST RACES of the Colorado State meet on Oct. 27 at the Penrose Equestrian Center and Bear Creek Park in Colorado Springs went off in bright sunshine in comfortably cool temperatures in the 30s. But as the sun got higher, the carnage in the later races on the hilly, 5K course became quite visible. The mostly-dirt trail course featured a pair of significant climbs, plus a couple of small water crossings. Soon after the start, racers also needed to choose whether to run through a horse barn or alongside it. The finish was on a long, dirt straightaway inside an equestrian stadium.

Racing kicked off with the 2A girls. Telluride’s Rachel Hampton, the 2011 runner-up, running in black tights under her uniform to fend off the chill, rebounded very nicely from having broken her foot in the spring to notch a convincing win in 19:48 by 26 seconds over Miriam Roberts of Lyons.

“I’ve been preparing all season for this after my broken foot,” said Hampton. “This is my kind of

course coming from Telluride. It was really fun out there. The race went out hard. Amber Scott (of Crested Butte Community School) led. She’s a great competitor. I was just feeling it. At around the 800-meter mark, I went and just kept pushing.”

Hotchkiss won its first team title with 16 points to 29 for runner-up Lyons. The Bulldogs placed all three of their scorers in the top nine (with a 10thplace finisher for good measure), led by a 3-4 placing by juniors Natalie Anderson and Jennifer Celis.

Telluride, with only three finishers, was third.

Freshman Paul Roberts of Lyons had an even more emphatic win in the 2A boys’ race, cruising to the tape in 16:25, 40 seconds ahead of Jake Erickson of Peyton. Supported by brothers Marcel (third) and Joel (seventh). Lyons romped to the team crown with 11 points, ahead of Telluride with 27. For Paul Roberts’ dad Mark, he has coached numerous teams to state track titles, but it was his first state cross country title, and the second state

ACTION NEAR THE FRONT OF THE PACK AT THE 5A REGIONAL HELD IN LOVELAND.

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January/February 2013

Photography By BILL STAHL

“I HAD TO GO OUT PRETTY HARD TO STAY WITH THE GUYS THE FIRST MILE,” SAID PAUL ROBERTS, WHO IS BELIEVED TO BE THE FIRST COLORADO FRESHMAN BOYS’ TITLIST. champion in the family, the first his oldest son, Andrew. “It’s awesome, my dad’s never won a state cross country title,” said Paul, who exuberantly cheered his teammates as they crossed the line to secure the crown.

Mark Roberts deflected much of the credit to Jeff Boele, who he called the “architect” of the program and former assistant and now Longmont head coach Kevin Akers. “We started on June 12 and laid out the State plan,” said Roberts, who added that the Such brothers both battled anemia during the season.

Paul Roberts’ powerful, arm-pumping gait helped him surge away to a lead that he wouldn’t relinquish. “I had to go out pretty hard to stay with the guys the first mile,” said Roberts, who is believed to be the first Colorado freshman boys’ titlist. “It felt pretty good, so I tried to relax up the big hill and go as hard as I could from there.”

The pre-race favorite in 3A girls was Eva-Lou Edwards of Bayfield, who dominated races from the southwest corner of the state all season. True to form, she and defending champ Tabor Scholl of Middle Park surged ahead, but Edwards won by a huge margin in 19:04, Bayfield’s first-ever state champ, as Scholl staggered over the finish line more than a minute back.

“It was a fast start, and I was thinking, ‘Could I maintain this pace?’ “ said Edwards, also a state qualifier in tennis. “But you just work your way up the hill and try not to kill it, keep your effort even.

You get to the top of the hill, you know there’s a little straightaway and then another climb, so you whip it through the straightaway, take the climb like you did the first one, and after that you just

tell yourself, ‘just go’ because it’s all downhill.”

Holy Family, without a single runner in the top 10, won its first state championship by one measly point, 84 to 85 over Frontier Academy, followed closely by Salida (94) and Colorado Academy (98).

Danielle Medearis, Lindsey and Katie Chavez, and Olivia Bartoletti all finished within a tight 53-second spread to pace the Tigers to the top of the podium. The Holy Family coaches agonizingly waited in the dark east end of the stadium for what seemed like forever to learn the thrilling result.

“Waiting for the results was nerve-wracking!” said Dave Good, Holy Family’s coach for the past 18 years. “We were not sure where we placed and were trying not to get our hopes too high. The girls went back to the tent area thinking we were maybe second or third, but not quite strong enough for a first-place this year. With no one in the top 10, I was kind of thinking taking it would be tough.

Seeing a one-point victory was really a joyful moment, and watching the kids react was even better.

The hugs, smiles, and tears were a great celebration at the team camp.

“It was really a special day for our program,” said Good, who was later named the Denver Post all-classification girls’ coach of the year. “I told the kids that it was a real possibility if they all ran their absolute best - and that’s exactly what it took. The kids stuck to the plan and focused on the second half of the race really well. They moved up together in the last mile and that made the difference. With Katie’s injury (she couldn’t compete at Regionals after hurting her foot at the Metro League meet) we were just hoping she could give us whatever she had. She was a real champion out there.”

ACTION AT THE FRONT OF THE PACK AT THE 5A REGIONAL HELD IN LOVELAND.

Brush’s Anthony Thomas made quick work of the 3A boys’ race, taking an early lead he would never relinquish, hitting the tape in 16:48, the first Beetdigger to win in 55 years. “It felt like a dream when I finished,” said Thomas, a senior. “It was too good to be true. I’ve dreamed about this my whole life. My coaches inspired me. My coach (Jeff Marcus) told me that if you’re going to win races, it’s going after the hills. It’s not about the strength on the hills, it’s the confidence. Once I got to the bottom of the hill I knew that I had to open the gap and put it all on the line and pull away, and it worked out perfect. Coming into the stadium, it was amazing, it reminded me of a rodeo. I love rodeos, and I’m the bull this time.” Platte Canyon junior Jacob Benson used a strong second-half surge to place second 18 seconds behind Thomas.

Garrett Coles of University was third, leading the Bulldogs to its first team title in 55 years with 71 points, 14 better than second-place Peak to Peak, and 22 over Frontier Academy.

Easily the most exciting finish of the day occurred in the 4A girls’ race. Air Academy’s freshman sensation, Katie Rainsberger, and Niwot junior Elise Cranny, battled shoulder-to-shoulder much of the way. “I held behind for about 2 1/2 miles and then she took off,” said Cranny, last year’s runnerup. “I didn’t think I had anything left going up the hill into the stadium, but I did. I was excited when I came into the stadium and she was closer than I thought because when she took off I thought I was going to get second. I got to the stadium and I went as hard as I could.” Despite the fact that Rainsberger held a sizeable advantage, Cranny saw her foe’s form breaking down and surged down the January/February 2013

coloradorunnermag.com 19

“4A boys’ race winner Eli Hemming of Ponderosa missed his Regional meet because he was competing in the World Junior Triathlon championships in New Zealand.” dirt track with the tape in plain sight ahead. Even with a few strides to go, it appeared the desperate sprint was hopeless, but Cranny managed to squeeze past by the slimmest of margins, 1/10 of a second, in 18:41.

The Classical Academy gave itself a new test this season, moving up to the 4A classification after winning the 3A crown the past nine years, usually in overwhelming fashion. Thus, their first victory in 4A wasn’t a surprise, but the Titans were certainly pushed more than in previous years, scoring 98 points, ahead of Coronado with 127 and Air Academy with 131 in a Colorado Springs-area sweep of the podium spots. Having four girls in the top 18, led by Megan Brunette and Lauren Hamilton finishing 6-7, bolstered TCA. 4A boys’ race winner Eli Hemming of Ponderosa provided one of the more interesting stories of the day. Hemming missed his Regional meet the week before State because he was competing in the World Junior Triathlon championships in New Zealand, where he finished 29th. Ponderosa coach Bret Crock said Hemming was still feeling the effects of the race and the very long flight right up until a couple of days before State. Yet the senior, who’d never even qualified for the State meet before and was entered only because the Mustangs had qualified as a team in his absence, gutted out a 10-second win in 16:30 over Coronado’s Bailey Roth, a former Georgia state champion. So much for tapering and resting before the biggest race of his career!

“I went out real quick and sat in the pack for almost two miles,” said Hemming, Ponderosa’s first state champ. “Up the big hill, the kid (Roth) took off and we broke away from everybody. At 1K to go, I took off.”

Roth’s Cougars continued the Colorado Springs theme in 4A, capturing the school’s first state title with a paltry 53-second spread from their first to fifth runners. Their 98 points bested crosstown rival Cheyenne Mountain, which had 106 points.

Cougars Dan and Adam Egger, Andres Petrucci, and Schuyler Vandersluis all finished in the top 20.

“I wasn’t quite sure coming in since we lost a lot of good guys last year,” said senior Dan Egger, who finished 10th, “but Andres came from Ft. Morgan and Bailey moved from Georgia, and that really helped our depth. It’s been a great season and a lot of fun to work with these guys.”

The 5A girls’ race was forecasted to provide another blowout, and it did. Only it was not from the expected source. The diminutive but formidable Jordyn Colter of Cherry Creek predictably held 20 coloradorunnermag.com

ANTHONY THOMAS OF BRUSH ON HIS WAY TO WINNING THE 3A BOYS STATE TITLE.

the lead for the first two miles. But as quick as a Colorado snowstorm, Colter faded and soon dropped out. She later spent a half-hour in the medical tent before being transported to the hospital where she checked out fine. This opened the door wide for Pine Creek’s Heather Bates, who not only stepped through it, she kicked it down. Bates blasted to a fantastic time of 18:16, which was 43 seconds ahead of Legacy sophomore Emma Gee. Isabelle Kennedy of Fairview, Erin McLaughlin of Boulder, and Melanie Nun of Legacy rounded out the top five.

“This season my focus was to not worry about anybody but myself,” said Bates, who is a senior.

“I just went out, put the blinders on, and didn’t worry about anybody else. All of a sudden, I was looking ahead and it was like, ‘Is that Jordyn Colter?

She’s amazing, one of the best runners in Colorado history.’ I passed her and just took off and hoped for the best.”

There were other subpar performances scattered among the top runners, affecting this race’s team results. Despite not having its finest day, Monarch, coached by Kent Rieder, claimed its second consecutive team title in a tight battle. The Coyotes, on the strength of top-20 showings by Elissa and Karina Mann, Kaitlyn Benner, and Claire Green, scored 91 points to slip ahead of Fort Collins (98) and Pine Creek (100). The Lambkins’ Erin Hooker, who’d looked so dominant in her races heading into the meet, struggled to 27th on this day, probably relegating Fort Collins to place right behind Monarch again.

Colter recovered well enough to finish fourth in the Foot Locker Midwest Regional in Kenosha,

January/February 2013

Wisc. on Nov. 24. Nun was 10th there, and both girls represented Colorado in the Foot Locker Nationals in San Diego on Dec. 8.

Cranny set a new course record of 16:59.88 at the Nike Cross Regionals on Nov. 17 in Mesa, Ariz. Rainsberger and Bates finished 2-3 behind Cranny. Gee and Smoky Hill’s Rachel Chacko likewise qualified as individuals for the Nike finals in Portland, Ore. on Dec. 1. Moving on in the Nike team competition, an illness-weakened Fort Collins garnered an eighth-place finish in Portland and a Bates-led Pine Creek squad was 18th. Cranny, in seventh, was the top Colorado finisher there on the brutally muddy Nike Cross Nationals course with its signature “whoop-de-doos.” Bates and Rainsberger crossed the line right behind each other in 12th and 13th, while under-the-weather Hooker was 25th.

By the time the State 5A boys’ race rolled around, the beating sun was beginning to take its toll on many high school studs on the challenging course.

Some pre-race favorites like Rampart’s Tucker Hamilton could be seen visibly staggering after crossing the finish line, while meet officials had to prop up others, and still others were emptying their stomach contents.

Brothers Ashi and Cerake Gebrekidane of Denver East shot ahead early on and jockeyed through much of the day’s final race. “When we took off,” said Ashi, a senior who is considering attending Columbia, among other East Coast colleges, “I thought he (Cerake) was gone. Then I caught up; I don’t know how I did it. Adrenaline? People yelling? We were trading places on that hill. I was saying to myself, ‘I want to beat you, this is my race.’ We were fighting each other. When we jumped over the river, that’s when I took my chance. Just knowing the finish line is right around the corner helped so much.” Ashi got there first in 16:21. Liberty’s Clayson Shumway, who won the Cheyenne Mountain Stampede on this course earlier in the season, used that experience to aid a strong late surge to grab second in 16:30, while Cerake held off hard-charging Connor Lockwood of Arvada West for third.

“I went out hard and thought I had a really good distance ahead, but he caught me,” said Cerake, a junior, who will be a favorite next year. “I was kind of surprised. Running up the hill we were pushing each other. We are excited to run with each other.

I was hoping one of us would win, and my brother did, so I’m happy.”

Early season favorite Mountain Vista, coached

by Jonathan Dalby, held on for its first team title, 103-116 over Fairview despite not having any top10 finishers. The Golden Eagles and Knights were just a point apart through their first three scorers, but Mountain Vista gained the edge with its fourth and fifth runners. Overall, they had a surreal 17-second spread from their first to fifth runners as they moved from third overall in 2010, second last year, to champions in 2012.

That’s a lot of home runs for the 2012 Colorado high school cross country season!

Bill Stahl coaches cross country and track at Brighton High School. He owns a youth sports business called i9 Sports.

Photography By BILL STAHL

EISENHOWER MARATHON Half-Marathon, 10K, 5K

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R AC E R E PO RTS

MULTIPLICATION BY DIVISION: How Two Broomfield Thanksgiving Day Races Beat The Odds morning. Rather than divvying the runners into smaller portions, the total number of racers doubled. The first-year Anthem Turkey Day 5K drew 879 finishers while the Redline Running’s 5K snared 618 and the 10K hit a record 368. The year before, Redline’s two races drew a total of 1,102 finishers.

“We were really nervous about moving the venue of our premiere event of the year to a new location, especially with it being so close to the Thanksgiving race in Anthem,” Redline Running’s Josh Melver said. “I would like to think that we are seeing a loyal base of Redline followers who have appreciated our efforts over the past five years of working hard to make each of our running events that we have held in the area as runner friendly as possible.”

Doling out $5,000 in prizes in a post-race raffle, warm weather and the funky atmosphere created by bringing hundreds of runners out on a holiday all received some of the credit for his race making a successful move, Melver said.

Meanwhile, Debra Wyatte at Anthem said the race there continued to be a success that reflected the number of families getting out for a traditional romp before committing to the calorie-consuming fest CAROLINE BRAUN AND HER BROTHER CHASE of turkey, stuffing and all the FINISH THE ANTHEM TURKEY TROT. trimmings.

“Honestly, it’s Colorado,” It reads like a recipe for a Wyatte said. “It’s not terribly surprising when you get a bunch of folks out for a healthy Thanksgiving Day disaster: Take event.” one fledgling road race, move it Also, with a nonprofit association overseeing the Anthem race, runners could feel good about to a new location and then have a the community organization that benefits from different company host a road race the proceeds, Wyatte said. The homeowners association selected Broomfield FISH – a food at the old location. and rental assistance program – as this year’s benefactor, she said.

This is the scenario that unfolded in Broom“While our race is competitive, it is more field on Thanksgiving morning. As runners based on family tradition and getting out were gathering to burn some calories in a 5K together,” Wyatte said. run at the Anthem community – the site of a Still, getting more than 1,800 runners out 10K and 5K for the past four years – the operafor two events less than three miles apart raises tors of that original run were preparing races at questions of how hungry the Denver metrothe Broomfield Commons, a few miles away. politan area is for Thanksgiving road races and The holiday surprise came when surveywhether the city’s north metropolitan area is ing the numbers after both events ended that 22 coloradorunnermag.com

January/February 2013

starting to develop a bigger appetite for such events.

“I think that it simply points to a market of ‘hungry’ people,” Melver said. “They have shopped and prepped for an impending delicious meal and most are probably already smelling the turkey in the oven and the pies on the counter so they do the smart thing, find a way to burn some of the calories before they consume them!”

Reflecting this belief, the Redline race sported the slogan “Before you get your Bird on, you have to get your Burn on.” And that theme carried on around the state. Along with the two runs in Broomfield there were nine other races in Front Range communities on that morning among the 13 races in the state on Thanksgiving. The largest brought more than 8,300 finishers to the United Way’s 4-mile jaunt at Washington Park in Denver. Races in Greeley, Loveland and Colorado Springs all netted more than 2,000 finishers for one of the most-crowded days of the running calendar.

“We are fortunate to live in one of the fittest states in the whole country and so this is a tremendous help as well,” Melver added.

Runners and race organizers credited the turkey day crowds to the special nature of the holiday run, and the numbers of first-timers who made the trip out on a pretty day when family comes to town and everyone is looking for something to do.

“Where in longer distance races we tend to see the stereotypical running crowd, these specialty themed events have had huge amounts of success tapping into the much bigger population of people that value and enjoy fitness but don’t necessarily consider themselves ‘runners,’ Melver said. “Thanksgiving races seem to be popular meeting places for friends and families who have gathered for the holiday to add one more great memory for the weekend.”

At Anthem, homeowner pride connected to a run that snakes through the community was another important part of the 5K’s success, Wyatte said.

“We had a photo booth, we had face painting, we had a lot of reasons to get out,” Wyatte said.

The running community also may have played a role in supporting a new run while not discarding another. It may ultimately prove that the market for turkey day races is one with room to grow.

“We are so thankful for the support of the community that came out and followed us to the new venue,” Melver said. “We hope that even more can join us next year at the new venue that will allow for much more growth.”

by Shaun T. Schafer

Photography By AMANDA HODGES, WES WALKER/HUNTERIMAGERY.COM and RUNNINGGURU.COM

Moat, Lyons Win USA Trail Marathon Titles in Moab The Moab Trail Marathon, held Saturday, November 3, served as the 2012 USA Trail Marathon National Championships. The race featured a highly competitive field on both the men’s and women’s sides, but it was Cody Moat, 34 of Fillmore, Utah and Kerri Lyons of Salt Lake City who emerged victorious from the slickrock, sand and rocky trails on a beautiful fall morning in this renowned high desert playground. The second year race, directed by Danelle Ballengee, launched from the Prichard Canyon trailhead.

Moat, a former track athlete at Southern Utah University, has acquired a reputation as an exceptionally tough competitor after collecting the 2012 Spartan Race World Championship title. Compared to the extreme obstacles (flames, barbed wire, mud pits, electric fences and more) of a Spartan Race, a day on the sandy Utah trails looks like a walk in the park.

Moat says he sees the trail as a place to just let go, and he rolled to the Trail Marathon title in 3 hours, 8 minutes, 26 seconds.

Justin Ricks of Pueblo West, and Jason Bryant of Elkin, N.C. took the pace out conservatively, leading to a second place finish for Ricks, 32, in 3:14:39 and a third place finish, as well as a Masters win, for Bryant in 3:17:06.

On the women’s side, Kerri Lyons, 24, changed from the half to full marathon just the day before the race. Lyons has had great success on the roads this year, including a 35 minute10K, 59 minute 10 miler, and second place finish at the XTERRA National Trail Cham-

pionships in September. In just her third trail race ever, she ran to the women’s trail marathon title in 3:27:46.

Megan Kimmel, 32, took second in 3:32:06 for her third podium finish this year. Kimmel was runner up at the USA Half Marathon Trail Championships in June and claimed the national title at the 10K distance in August (Continental Divide Trail Race). US Mountain Team members Michele Suszek and Melody Fairchild took third and fourth, and Kristi Anderson, 42, won the women’s Masters title.

310 Finishers - Timing by: Racing Underground - Elevation: Start/ Finish = 4,000’ - Course Records: unknown 26.2M Overall Male: 1. Cody Moat, 34, Fillmore, UT, 3:08:27; 2. Justin Ricks, 32, Pueblo West, CO, 3:14:40; 3.

Jason Bryant, 40, Elkin, NC, 3:17:07; 4. Kalib Wilkinson, 28, Flagstaff, AZ, 3:20:22; 5. Ryan Bak, 31, Bend, OR, 3:22:44.

Masters (40+): 1. Jason Bryant, 40, Elkin, NC, 3:17:07; 2.

Chris Grauch, 40, Boulder, CO, 3:31:51; 3. Brad Poppele, 41, Manitou Springs, CO, 3:45:56. Grand Masters (50+): 1 Kevin Tuck, 56, Salt Lake City, UT, 3:48:03; 2. Eric Bindner, 55, Littleton, CO, 4:16:24; 3. Jorge Rufat-Latre, 50, Boulder, CO, 4:23:45. Seniors (60+): 1. Buzz Burrell, 61, Boulder, CO, 4:25:06; 2. Ron Hendricks, 60, Larkspur, CO, 4:25:08; 3.

Carson Heiner, 61, Hudson, OH, 5:27:05. Overall Female: 1. Kerri Lyons, 24, Salt Lake City, UT, 3:27:48; 2. Megan Kimmel, 32, Silverton, CO, 3:32:08; 3. Michele Suszek, 30, Littleton, CO, 3:37:12; 4. Melody Fairchild, 39, Boulder, CO, 3:43:39; 5. Stephanie Howe, 29, Bend, OR, 3:51:49.

Masters (40+): 1. Kristi Anderson, 49, Niwot, CO, 4:08:10; 2. Shari Marshall, 45, Crested Butte, CO, 4:17:52; 3. Anita Ortiz, 48, Eagle, CO, 4:23:01. Grand Masters (50+): 1. Anita Rawlinson, 56, Billings, MT, 4:54:29; 2. Anne Kilgore, 57, Salt Lake City, UT, 5:07:35; 3. Carolyn Hicks, 55, Black Hawk, CO, 5:30:11. Seniors (60+): No Finishers.

MICHELLE SUSZEK OF LITTLETON RUNS TO A THIRD PLACE FINISH AT THE MOAB TRAIL MARATHON.

More Than 600 Race at Home for the Holidays 5K

DAVE SCUDAMORE OF DENVER ON HIS WAY TO VICTORY AT THE HOME FOR THE HOLIDAYS 5K.

Spirits were high as almost 600 participants took part in the 4th Annual Home for the Holidays 5K race on Saturday, November 3 at City Park in Denver. The race was organized and hosted by the Colorado Coalition for the Homeless and raised funds to support homeless Colorado families and individuals this winter.

With the warm Colorado sun shining upon City Park, temperatures hovered in the mid50s – offering up the perfect race conditions for runners and walkers alike. As a pet and familyfriendly event, the race hosted a Kids Fun Run – kicked off by Rocky, the Denver Nuggets’ mascot – as well as a costume contest for participants’ furry friends. Emceed by 9News’ TaRhonda Thomas and featuring special guest former Denver Nuggets All Star Walter Davis, the race was full of positive energy and fun activities for all!

The race course circumvented City Park and was flat and fast, leading to some speedy finishing times. In the men’s race, 42-year old Dave Scudamore from Denver took top honors, finishing in 16:41. According to race results, second and third place finishers clocked the same finishing time of 17:25. 16-year old Matt Tubbs and 36-year-old Ross Bryant called it a draw.

In the women’s race, first place finisher Jessica Harper of Aurora came in at 19:36, with

second place finisher Kelsey Luoma of Denver close behind, finishing in 19:49. 23-year old Erin Hickey rounded out the top three with a finishing time of 21:58.

by Amanda Hodges 566 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish = 5,280’ - Course Records: Charles Hillig, 15:20 (2010); Lori Walker, 18:20 (2011) Overall Male: 1. Dave Scudamore, 42, Denver, CO, 16:41; 2.

Matt Tubbs, 16, 17:25; 3. Ross Bryant, 36, 17:25; 4. Mehmed Erkocevic, 16, 17:46; 5. Jared Schiltz, 35, Denver, CO, 18:35.

Masters (40+): 1. Dave Scudamore, 42, Denver, CO, 16:41; 2. Tim Grein, 40, Denver, CO, 18:44; 3. Roger Wilderson, 44, 21:18. Grand Masters (50+): 1. Dan Valerio, 52, Denver, CO, 19:26; 2. Ross Kinney, 56, Aurora, CO, 21:15; 3. Rick Greene, 53, Westminster, CO, 24:48. Seniors (60+): 1. Rick Morrissey, 61, Centennial, CO, 23:12; 2. Richard Jones, 70, 25:44; 3. Stan Richardson, 60, Colorado Springs, CO, 27:21.

Overall Female: 1. Jessica Harper, 26, Aurora, CO, 19:36; 2. Kelsey Luoma, 23, Denver, CO, 19:49; 3. Erin Hickey, 23, 21:58; 4. Kendall Smith, 15, Highlands Ranch, CO, 22:13; 5.

Kenna Peterson, 24, Centennial, CO, 22:14. Masters (40+): 1. Kristin Willis, 45, Lafayette, CO, 26:05; 2. Barbara Gehring, 43, Westminster, CO, 26:23; 3. Kathryn Harris, 41, 27:06.

Grand Masters (50+): 1. Georgann Richardson, 57, Colorado Springs, CO, 24:17; 2. Allyson Robbins, 50, Centennial, CO, 24:45; 3. Jill Fruhwirth, 52, Denver, CO, 28:15. Seniors (60+): 1. Marina Jones, 60, 24:55; 2. Taunya Wilson, 65, Thornton, CO, 27:01; 3. Heather Wood, 62, Denver, CO, 37:07.

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coloradorunnermag.com 23

R AC E R E S U LTS Golden Gallop 5.280M October 7, 2012 Golden, CO 281 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish = 5,280’ - Course Records: unknown Overall Male: 1. Jason Delaney, 32, 27:11; 2. Chris Siemers, 31, 27:18; 3. Trent Briney, 34, 27:59; 4. Kyle O’Brien, 23, 28:26; 5. Bob Loblaw, 23, 29:08. Masters (40+): 1. Kemp Nussbaum, 47, Golden, CO, 36:59; 2. Pete Brey, 44, 38:11; 3.

David Goodspeed, 41, Golden, CO, 38:42. Grand Masters (50+): 1. Clark Fox, 50, 33:56; 2. Nick Gilas, 54, Golden, CO, 36:41; 3. Bob Weber, 54, Golden, CO, 36:45. Seniors (60+): 1. Dick Swanson, 65, Bozeman, MO, 40:44; 2. Doug Ehresman, 62, Golden, CO, 44:24; 3. David Lutter, 60, 51:31. Overall Female: 1. Paige Higgins, 30, 32:16; 2. Kylee Schuler, 26, 33:13; 3. Sarah Young, 26, Colorado Springs, CO, 34:38; 4. Katherine Daley, 34, Golden, CO, 37:21; 5. Britney Sutcliffe, 24, 37:28. Masters (40+): 1. Heather Thompson, 40, Golden, CO, 39:24; 2. Coreen Wright, 46, Evergreen, CO, 42:34; 3. Deborah Anderson, 49, Golden, CO, 42:51. Grand Masters (50+): 1. Lysette Hunt, 50, Golden, CO, 41:29; 2.

Kathy Hull, 56, Westminster, CO, 47:57; 3. Kim Haege, 51, Centennial, CO, 48:50. Seniors (60+): 1. Debbie Mateo, 60, Longmont, CO, 1:01:43; 2. Peggy Swanson, 62, Arvada, CO, 1:14:55; 3. Patsy Pfaff, 60, Arvada, CO, 1:14:55.

Pikes Peak Road Ascent 10K October 7, 2012 Cascade, CO 70 Finishers - Timing by: Pikes Peak Road Runners - Elevation: Start = 7,750’, Finish = 9,000’ - Course Records: new course Overall Male: 1. Simon Gutierrez, 46, Colorado Springs, CO, 43:23; 2. Peter Maksimow, 33, Manitou Springs, CO, 44:46; 3. Gerald Romero, 41, Colorado Springs, CO, 47:43; 4. CJ Hitz, 39, Colorado Springs, CO, 50:34; 5. Drew Christopher, 28, Wheat Ridge, CO, 52:29. Overall Female: 1. Brandy Erholtz, 35, Evergreen, CO, 49:35; 2. Nancy Hobbs, 52, Colorado Springs, CO, 1:00:13; 3. Jennifer Valentine, 30, Boulder, CO, 1:00:29; 4. Bev Zimmermann, 49, Monument, CO, 1:02:29; 5. Brianne Pierson, 33, Colorado Springs, CO, 1:02:35.

Run The Rocks 5K October 14, 2012 Morrison, CO 2,054 Finishers - Timing by: Hallucination Springs - Elevation: Start/ Finish = 6,440’ - Course Records: unknown Overall Male: 1. John Dixon, 27, 18:16; 2. Lonnie Cruz, 29, 19:09; 3. David Litoff, 51, 20:12; 4. Juan Cortes, 29, Centennial, CO, 20:27; 5. John Dalton, 51, 20:32. Masters (40+): 1. Craig Herrera, 40, Highlands Ranch, CO, 21:15; 2.

Richard Fahnline, 45, 21:30; 3. Shawn Susser, 41, Highlands Ranch, CO, 22:11. Grand Masters (50+): 1. David Litoff, 51, 20:12; 2. John Dalton, 51, 20:32; 3. Dave O’Sadnick, 57, Evergreen, CO, 23:24. Seniors (60+): 1. John Anderson, 64, Englewood, CO, 26:01; 2. Wayne Grider, 61, 30:54; 3. Miguel Zavala, 72, Denver, CO, 30:54. Overall Female: 1. Meredith Mahcill, 19, 22:19; 2. Becki Lynn Lassley, 35, Littleton, CO, 22:43; 3. Emily Dugan, 33, 22:48; 4. Jenna McCaffery, 13, 22:49; 5. Lina Krueck, 13, Roxborough, CO, 23:30. Masters (40+): 1. Gina Meyer, 43, Aurora, CO, 24:38; 2. Heather Alvarado, 41, Denver, CO, 24:50; 3. Carol Jasunas, 44, Highlands Ranch, CO, 27:02. Grand Masters (50+): 1. Diane Groff, 55, Longmont, CO, 27:19; 2. Deb Harano, 52, Colorado Springs, CO, 29:31; 3. Jackie Nelson, 52, Broomfield, CO, 29:34. Seniors (60+): 1. Dolores Michael, 61, Longmont, CO, 39:33; 2. Pat Taylor, 61, Littleton, CO, 39:35; 3. Karin Bentley, 61, Aurora, CO, 41:05.

Scream Scram 5K October 19, 2012 Denver, CO

Overall Male: 1. Matthew Kimpton, 28, Denver, CO, 15:33; 2. Kent Wories, 26, Centennial, CO, 15:48; 3. Carl Arnold III, 24, Colorado Springs, CO, 16:02; 4. Adam Rich, 31, Colorado Springs, CO, 16:09; 5. Shawn Lindbom, 23, Wiggins, CO, 16:18. Masters (40+): 1. John Costello, 44, Denver, CO, 18:04; 2. Jeremy Allen, 40, Centennial, CO, 20:37; 3. Steve Monroney, 48, Denver, CO, 20:52. Grand Masters (50+): 1. Lile Budden, 52, Colorado Springs, CO, 19:34; 2. Clark Fox, 50, Denver, CO, 19:59; 3. David Kelble, 55, Golden, CO, 24:19. Seniors (60+): 1. Tony Kaleth, 65, Denver, CO, 23:52; 2. Henry Aldridge, 62, Clinton, MS, 27:13; 3. Dennis Scharinger, 60, Aurora, CO, 28:12. Overall Female: 1.

Christie Foster, 24, Centennial, CO, 17:50; 2. Heather Utrata, 30, Englewood, CO, 17:56; 3. Brandy Erholtz, 35, Evergreen, CO, 18:36; 4. Karen Mellian Smith, 38, Denver, CO, 18:36; 5. Kylee Schuler, 26, Boulder, CO, 19:00. Masters (40+): 1. Michelle Hancock, 44, Lakewood, CO, 23:11; 2. Heather Alvarado, 41, Denver, CO, 23:30; 3. Kim Pankratz, 40, Littleton, CO, 24:06. Grand Masters (50+): 1. Eva Marez, 52, 25:36; 2. Leslie Diaz, 54, Denver, CO, 28:20; 3. Marti Maryboy, 57, Colton, CA, 31:27. Seniors (60+): 1. Patti Thurman, 60, Lone Tree, CO, 28:12; 2. Barbara Ward, 65, Denver, CO, 32:36; 3. Cheryl Ames, 64, Arvada, CO, 33:59.

Boulder Marathon October 21, 2012 Boulder, CO 2,178 Finishers (26.2M - 464, 13.1M - 1,322, 5M - 392) - Timing by: RaceRite - Elevation: Start/Finish = 5,430’ - Course Records: Jerry Lawson, 2:31:12 (2001); Nuta Olaru, 2:43:10 (2006); Half Marathon = Scott Larson, 1:06:31 (2003); Yasuyo Iwamoto, 1:16:04 (2004); 5M = New Race 26.2M Overall Male: 1. Michael Montgomery, 2:57:39; 2.

William Porter, 2:58:46; 3. Dan Rowe, 3:00:10; 4. Eric Walker, 3:02:25; 5. Randall Mast, 3:04:08. Masters (40+): 1. Michael Montgomery, 2:57:39; 2. Randall Mast, 3:04:08; 3. Scott Thompson, 3:12:10. Grand Masters (50+): 1. Thomas Carr, 3:23:39; 2. Bob Basse, 3:30:29; 3. David Selden, 3:39:21.

Seniors (60+): 1. Michael Morgan, 4:10:41; 2. Richard Boston, 4:38:27; 3. Rod Wells, 4:45:52. Overall Female: 1.

Nicole Chyr, 3:01:37; 2. Ruby Bode, 3:11:53; 3. Erika Galer, 3:25:41; 4. Tina Lewis, 3:28:38; 5. Heidi Knaggs, 3:30:09.

Masters (40+): 1. Mary Campbell, 3:46:29; 2. May Selby, 3:49:56; 3. Anita Fromm, 4:00:07. Grand Masters (50+): 1.

Laurie Brockway, 3:44:35; 2. Marilyn Adler, 3:49:58; 3. Berry Hurst, 4:01:50. Seniors (60+): 1. Patricia Kargol, 4:59:14; 2.

Kathy Kirsling, 5:00:49; 3. Alice Schneider, 6:08:30.

13.1M Overall Male: 1. Andy Wacker, 1:10:37; 2. Matt Levassiur, 1:11:49; 3. Chris Siemers, 1:13:52; 4. Trent Briney, 1:14:48; 5. Art Siemers, 1:15:46. Masters (40+): 1. Art Siemers, 1:15:46; 2. Dave Scudamore, 1:16:29; 3.

Brendan Hemp, 1:27:58. Grand Masters (50+): 1. Daniel Greer, 1:30:17; 2. Jay Survil, 1:31:58; 3. Jim Telling, 1:33:10.

Seniors (60+): 1. Mark Sanazaro, 1:42:44; 2. Robert Tuchman, 1:50:02; 3. Jance Jancin, 1:54:45. Overall Female: 1. Brianne Nelson, 1:18:16; 2. Melody Fairchild, 1:23:04; 3.

Colleen de Reuck, 1:24:39; 4. Michele Suszek, 1:25:12; 5.

Brandy Erholtz, 1:26:27. Masters (40+): 1. Colleen de Reuck, 1:24:39; 2. Amanda Lovato, 1:28:34; 3. Noelle Green, 1:32:12. Grand Masters (50+): 1. Teresa Rider, 1:37:15; 2.

Susan Noe, 1:48:40; 3. Ginny Mello, 1:53:38. Seniors (60+): 1. Alyn Park, 1:44:47; 2. Stephanie Wiecks, 1:54:10; 3. Diane Ridgway, 1:59:28.

5M Overall Male: 1. Andy Cahoy, 30:36; 2. Francisco Pantoja, 32:18; 3. Tucker Oakley, 35:26; 4. Chris Siron, 25:59; 5. Nicholas Seglie, 36:42. Masters (40+): 1. Marc Bubel, 40:07; 2. Joshua Schwarz, 40:33; 3. Joseph Bearss, 43:21.

Grand Masters (50+): 1. Stu Schwartz, 38:54; 2. Frank Stern, 44:32; 3. Randall Hall, 44:35. Seniors (60+): 1. Gary Erickson, 42:54; 2. Bill Saltarelli, 45:07; 3. David Braddock, 47:09. Overall Female: 1. Marta Sofie Stenstadvold, 37:18; 2. Kathleen Borleis, 37:45; 3. Tina Stoner, 37:50; 4. Nancy Coulter-Parker, 40:41; 5. Joanna Mccandlish, 41:30. Masters (40+): 1. Tina Stoner, 37:50; 2. Nancy Coulter-Parker, 40:41; 3. Jacqueline Szablewski, 42:13. Grand Masters (50+): 1.

Jena Lougee, 41:59; 2. Anne Paetz, 43:39; 3. Lynne Bentley, 45:42. Seniors (60+): 1. Cathy Curtis, 50:36; 2. Nancy Lucero, 51:03; 3. Jane Mazzoni-Maddigan, 53:20.

370 Finishers - Timing by: Hallucination Springs - Elevation: Start/ Finish = 5,350’ - Course Records: Payton Batliner, 15:09 (2006); Christine Bolf, 17:10 (2006)

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January/February 2013

MonsterDASH 5K October 27, 2012 Louisville, CO

321 Finishers - Timing by: Redline Running Company - Elevation: Start/Finish = 5,335’ - Course Records: unknown Overall Male: 1. Nick Cady, 34, 17:14; 2. Campbell Illfrey, 37, 18:25; 3. Michael Miller, 44, 19:14; 4. Jerry Elian, 26, 19:21; 5. Michael Bachman, 24, 19:26. Masters (40+): 1.

Michael Miller, 44, 19:14; 2. Eric Meyer, 44, 19:27; 3. Rob Fagen, 42, 19:29. Grand Masters (50+): 1. Clark Fox, 50, 20:29; 2. Jonathan Cawley, 21:40; 3. Todd Roadman, 54, 23:14. Seniors (60+): 1. David Wohlfarth, 66, 27:12; 2. David Tomasula, 66, 29:47; 3. Maseo Make, 60, 30:12. Overall Female: 1. Megan Fibbe, 33, 21:33; 2. Erin Watson, 33, 22:27; 3. Annie Sasseville, 35, 22:46; 4. Elizabeth Johnson, 28, 23:10; 5. Orla Bannan, 39, 23:53. Masters (40+): 1.

Renee’ Tomasula, 41, 25:53; 2. Terri Abbott, 43, 26:23; 3.

Susan Roadman, 44, 26:33. Grand Masters (50+): 1. Kim Schuler, 53, 24:29; 2. Mimi Holmes, 54, 26:33; 3. Andrea Sortwell, 53, 27:10. Seniors (60+): 1. Kathleen Tomasula, 66, 30:28; 2. Ellen Clark, 65, 32:16; 3. Devon Moranville, 63, 47:48.

HRCA Backcountry Half Marathon November 10, 2012 Highlands Ranch, CO 414 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish = 6,000’ - Course Records: Dave Mackey, 1:20:53 (2010); Nicole Mahobian, 1:33:42 (2011) Overall Male: 1. Tommy Dialynas, 22, Denver, CO, 1:15:30 CR; 2. Rob Kosick, 34, Denver, CO, 1:19:34; 3. Gary Holt, 39, 1:21:41; 4. Collier Kempton, 21, Denver, CO, 1:22:32; 5.

Andy Palmer, 40, 1:24:20. Masters (40+): 1. Andy Palmer, 40, 1:24:20; 2. Scott Bubier, 40, Highlands Ranch, CO, 1:32:54; 3. Ryan Carrigan, 43, 1:37:23. Grand Masters (50+): 1. Stuart Siekmeier, 50, 1:33:14; 2. Dan Nielsen, 51, 1:35:18; 3. Darren Clifford, 51, 1:38:29. Seniors (60+): 1. Will Moody, 62, Pine, CO, 1:56:56; 2. Mike Wingert, 67, Boulder, CO, 2:12:09; 3. Philip DeMoss, 69, Highlands Ranch, CO, 2:25:07. Overall Female: 1. Nicole Chyr, 34, Englewood, CO, 1:29:31 CR; 2. Lindsay Krause, 34, Littleton, CO, 1:30:27; 3.

Sarah Pizzo, 29, Denver, CO, 1:30:52; 4. Nicole Mahobian, 27, Highlands Ranch, CO, 1:35:11; 5. Bridget Tschappat, 36, 1:36:14. Masters (40+): 1. Judy Beckenbach, 41, 1:42:37; 2. Holly Stull, 44, 1:44:24; 3. Angela Witt, 45, Littleton, CO, 1:50:05. Grand Masters (50+): 1. Carolyn Hicks, 55, Black Hawk, CO, 2:07:47; 2. Cynthia Ferrer, 50, Boulder, CO, 2:16:20; 3. Becky McDaniel, 52, Basalt, CO, 2:20:47. Seniors (60+): 1. Shane Holonitch, 62, 2:04:04; 2. Ginny Landes, 62, Lafayette, CO, 2:18:41.

Race For Fetal Hope 5K November 11, 2012 Denver, CO 2,297 Finishers - Timing by: Hallucination Springs - Elevation: Start/ Finish = 5,350’ - Course Records: John Mickowski , 15:20 (2011); Kara Lubieniecki, 17:50 (2011) Overall Male: 1. Edwin Sang, Colorado Springs, CO, 15:51; 2. Cerake Geberkidane, 16, Denver, CO, 15:58; 3. Adam Rich, 31, Colorado Springs, CO, 16:00; 4. Andrew Wise, 18, Denver, CO, 17:06; 5. Lonnie Cruz, 29, Denver, CO, 17:10.

Masters (40+): 1. Scott Siriano, 46, Dillon, CO, 18:28; 2.

Fernando Herrera, 49, 18:59; 3. Andrew Holton, 44, Pine, CO, 19:11. Grand Masters (50+): 1. Dan Valerio, 52, Denver, CO, 19:19; 2. Michael Evans, 58, 20:08; 3. John Weiss, 51, Golden, CO, 21:26. Seniors (60+): 1. Jim Martin, 62, 23:07; 2. Michael Klee, 65, Centennial, CO, 23:30; 3. Dennis Scharinger, 60, Aurora, CO, 29:02. Overall Female: 1. Brianne Nelson, 32, Golden, CO, 17:03 CR; 2. Chantelle Dron, 25, Fort Collins, CO, 17:58; 3. Emily Wolff, 16, Highlands Ranch, CO, 19:16; 4. Jessica Harper, 26, Aurora, CO, 20:02; 5. Brie Oakley, 13, Centennial, CO, 20:56. Masters (40+): 1. Karen Wolff, 49, Highlands Ranch, CO, 23:11; 2. Heather Alvarado, 41, 23:13; 3. Christy Pearson, 40, Longmont, CO, 24:11.

Grand Masters (50+): 1. Lori Temanson, 57, Golden, CO, 26:11; 2. Lauri Brammeier, 51, 28:06; 3. Amy Stevens, 50, 30:00. Seniors (60+): 1. Anita Zonker, 62, Centennial, CO, 34:25; 2. Patricia Simpson, 64, 36:57; 3. Janie Buescher, 60, Brighton, CO, 38:42.

Brighton Turkey Trot 5K November 17, 2012

Knutson, 55, 24:46. Seniors (60+): 1. Joy Pickar, 61, 29:49; 2. Laura Whitmore, 61, 38:44; 3. Darlene Helzer, 65, 34:11.

2K Overall Male: 1. Josh Olsen, 29, 6:37; 2. Peter Lunderjerg, 52, 7:33; 3. Erik Branom, 13, 7:41; 4. Matthew Faryna, 16, 8:04; 5. Michael Vieyra, 21, 8:08. Masters (40+): 1. Victor Vieyra, 49, 9:48; 2. John Timm Becker, 44, 9:50; 3. Roy Otto, 47, 10:21. Grand Masters (50+): 1. Peter Lunderjerg, 52, 7:33; 2. Tim Kellogg, 51, 8:51; 3. Carl Swift, 54, 11:07. Seniors (60+): 1. Jim Ferguson, 70, 11:07; 2. Bill Hoyt, 60, 11:37; 3. Tom Moser, 65, 13:21. Overall Female: 1. Kara Cassidy, 43, 10:21; 2. Cari Otto, 12, 10:21; 3. Zoe Yount, 17, 10:28; 4. Cara Greenwalt, 30, 10:32; 5. McKenzy Anderson, 15, 10:34. Masters (40+): 1. Kara Cassidy, 43, 10:21; 2.Norka Camacho Perez, 42, 13:19; 3. Robin Gentry, 41, 14:09. Grand Masters (50+): 1. Brenda Desmond, 51, 10:35; 2. Cathy Mondt, 51, 14:02; 3. Sharon Michael, 56, 18:02. Seniors (60+): 1. Wren Lawrence, 61, 15:42; 2. Nancy McWhorter, 64, 15:45; 3. Veda Mattes, 66, 16:45.

Redline Turkey Day 5K/10K November 22, 2012 Broomfield, CO THE START OF THE PANICKING POULTRY AT THE BOULDER RESERVOIR.

Brighton, CO 678 Finishers - Timing by: Boulder Road Runners - Elevation: Start/ Finish = 5,000’ - Course Records: Aric Holmes, 15:38 (2009); Tania Poel, 18:15 (2006) Overall Male: 1. Jason Donald, 32, Brighton, CO, 15:54; 2. Adam Hartman, 19, Thornton, CO, 15:57; 3. Alexander Pawlak, 18, Brighton, CO, 16:57; 4. Tyler Scholl, 12, Kremmling, CO, 17:03; 5. Daniel Snossen, 32, Winter Park, CO, 17:54. Masters (40+): 1. Fernando Herrera, 49, Brighton, CO, 18:17; 2. Mario Garcia, 42, Wiggins, CO, 18:49; 3. Shawn Scholl, 48, Kremmling, CO, 19:14. Grand Masters (50+): 1. Steven Sellars, 52, Superior, CO, 18:52; 2. Jim Boselli, 51, Brighton, CO, 19:50; 3. Rick Denning, 51, Commerce City, CO, 21:43. Seniors (60+): 1. Doug Bell, 61, Greeley, CO, 19:20; 2. Jim Martin, 62, Boulder, CO, 22:10; 3. Jesus Tijerina, 60, Fort Lupton, CO, 23:30. Overall Female: 1. Lori Walker, 30, Henderson, CO, 17:57 CR; 2.

Noelle Green, 48, Erie, CO, 18:57; 3. Stephanie Scholl, 50, Kremmling, CO, 20:34; 4. Eilleen Herbst, 46, Longmont, CO, 21:24; 5. Isabelle Pawlak, 16, Brighton, CO, 21:38. Masters (40+): 1. Green, 48, Erie, CO, 18:57; 2. Eilleen Herbst, 46, Longmont, CO, 21:24; 3. Sharon Thomas, 45, Brighton, CO, 22:32. Grand Masters (50+): 1. Stephenie Scholl, 50, Kremmling, CO, 20:34; 2. Theresa Jockers, 51, Commerce City, CO, 21:48; 3. Monica Ryan, 51, Wheat Ridge, CO, 23:04. Seniors (60+): 1. Nancy Antos, 62, Boulder, CO, 26:01; 2. Constance Ahrnsbrak, 72, Lakewood, CO, 26:58; 3. Patricia Tolleson, 63, Westminster, CO, 27:51.

Panicking Poultry 5K November 17, 2012 Boulder, CO 350 Finishers - Timing by: Racing Underground - Elevation: Start/ Finish = 5,430’ - Course Records: Matt Mosman, 15:13 (2005); Tera Moody, 16:58 (2008) Overall Male: 1. Patrick Rizzo, 29, Boulder, CO, 14:54 CR; 2.

Matt Levassiur, 31, Colorado Springs, CO, 15:13; 3. Michael Chavez, 27, Fort Collins, CO, 15:37; 4. Matthew Petrocci, 28, Colorado Springs, CO, 16:13; 5. Tate Behning, 31, Boulder, CO, 16:32. Masters (40+): 1. David Tenkroode, 41, Longmont, CO, 18:40; 2. Rife Halgardner, 42, Boulder, CO, 19:11; 3. Steven Wens, 48, Estes Park, CO, 19:31. Grand Masters (50+): 1. Jon Butler, 50, Greenwood Village, CO, 17:46; 2. Dan Valerio, 52, Denver, CO, 18:56; 3. Ben Nell, 55, Boulder, CO, 23:03. Seniors (60+): 1. Hampton Islan, 62, Boulder, CO, 22:08; 2. Lou Huie, 66, Fort Collins, CO, 23:50; 3. Wayne Itano, 61, Boulder, CO, 23:45. Overall Female: 1.

Allie Kieffer, 25, Nederland, CO, 17:38; 2. Chantelle Dron, 25, Fort Collins, CO, 17:56; 3. Julia Hernandez, 22, Centennial, CO, 18:44; 4. Temple Mayles, 34, Longmont, CO, 19:40; 5. Judy Jimenez, 26, Aurora, CO, 20:32. Masters (40+): 1. Stella Heffron, 45, Parker, CO, 21:24; 2. Jennifer Voigt, 40, Broomfield, CO, 22:23; 3. Candice Bartholomew, 44, Boulder, CO, 22:47. Grand Masters (50+): 1. Gwyn Whalen, 50, Boulder, CO, 22:19; 2. Trish Blake, 52, Littleton, CO,

Photography By AMANDA HODGES

24:32; 3. Ann Remmers, 50, Boulder, CO, 24:45. Seniors (60+): 1. Kathy Klesmit, 60, Golden, CO, 29:04; 2. Jan Huie, 63, Fort Collins, CO, 29:09; 3. Nina Roudebush, 71, Kiowa, CO, 30:12.

Mile High United Way Turkey Trot 4M November 22, 2012 Denver, CO 8,336 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,350’ - Course Records: Jason Hubbard, 18:58 (1998); Nicole Jefferson, 21:50 (2000) Overall Male: 1. Ian Butler, 21, Lakewood, CO, 20:08; 2. Matthew Kempton, 28, Denver, CO, 20:28; 3. Garrett Wilson, 21, Highlands Ranch, CO, 20:49; 4. Julian Wheating, 23, Denver, CO, 21:34; 5. Eric Dorsch, 28, Denver, CO, 21:51. Masters (40+): 1. Jeff Turner, 42, Colorado Springs, CO, 21:59; 2. Kevin Carollo, 44, Fargo, ND, 22:33; 3. John Costello, 44, Denver, CO, 23:40. Grand Masters (50+): 1. Michael Cahill, 52, Salt Lake City, UT, 25:27; 2. Stephen Faciszewski, 50, Seattle, WA, 26:13; 3. Mike Shippy, 59, Littleton, CO, 26:31. Seniors (60+): 1. Merlin Johnson, 61, Englewood, CO, 27:15; 2. Philip Demosthenes, 64, Parker, CO, 28:52; 3. Buzz Allen, 62, Centennial, CO, 28:55. Overall Female: 1. Cassie Slade, 29, Highlands Ranch, CO, 22:44; 2. Kelsey Martin, 31, Denver, CO, 23:27; 3. Alexa Rogers, 23, Littleton, CO, 23:34; 4. Kelly Couch, 35, San Mateo, CA, 24:14; 5. Sarah Pizzo, 29, Denver, CO, 24:17. Masters (40+): 1. Donna Anderson, 46, Danville, KY, 25:25; 2. Kim Griggy, 44, Denver, CO, 27:32; 3. Erin Goff, 43, Denver, CO, 27:34.

Grand Masters (50+): 1. Patti Galleher, 55, Denver, CO, 26:55; 2. Sue Rice, 50, Denver, CO, 28:37; 3. Lila Seal, 52, Centennial, CO, 29:15. Seniors (60+): 1. Traci Michael, 87, Denver, CO, 29:55; 2. Jane Norton, 70, Knoxville, TN, 30:57; 3. Mariwayne Scully, 69, Denver, CO, 31:18.

1,040 Finishers (10K - 368, 5K - 618) - Timing by: Redline Running Company - Elevation: Start/Finish = 5,420’ - Course Records: new course 10K Overall Male: 1. Mario Macias, 30, 30:28 CR; 2.

Cameron Clayton, 24, 32:49; 3. Kyle Pietari, 26, 34:21; 4. Kory Skattum, 19, 34:27; 5. Zach Watson, 35, 34:51.

Masters (40+): 1. Jon Urban, 44, 37:52; 2. Rob Fagan, 42, 37:58; 3. William Narod, 45, 39:56. Grand Masters (50+): 1. Thomas Denning, 51, 41:33; 2. Sam Trevino, 53, 41:54; 3.

John Gentry, 50, 42:20. Seniors (60+): 1. Mark Sanazaro, 62, 42:34; 2. Ronald Cheyney, 60, 51:52; 3. Gene Dagiau, 73, 51:56. Overall Female: 1. Amy Smith, 24, 39:16 CR; 2.

Christine O’Gorman, 23, 40:50; 3. Meg Tomcho, 39, 42:06; 4. Amanda Sullivan, 27, 42:55; 5. Gwendolyn Rudy, 19, 43:01.

Masters (40+): 1. Katie Boyle, 44, 43:38; 2. Donna Wise, 48, 45:21; 3. Caolan MacMahon, 49, 46:40. Grand Masters (50+): 1. Delcia Litt, 54, 43:03; 2. Diane Kallgren, 54, 49:12; 3. Margie Wheat, 54, 49:40. Seniors (60+): 1. Catherine Curtis, 60, 1:00:26; 2. Susan Andrews, 62, 1:02:30; 3. Cheryl Ames, 64, 1:07:52.

5K Overall Male: 1. Matt Levassiur, 31, 14:56 CR; 2. Luke Ott, 24, 15:32; 3. Ewen North, 34, 15:36; 4. Kraig Kleiner, 22, 15:50; 5. Roberto Mandje, 30, 16:02. Masters (40+): 1. Billy Mertens, 45, 17:09; 2. Matthew Frank, 45, 17:45; 3. Steven Kohuth, 47, 17:54. Grand Masters (50+): 1. Kyle Hubbart, 56, 18:13; 2. Jeffrey Rheiner, 57, 19:51; 3. Alastair Norcross, 52, 20:42. Seniors (60+): 1. Mike McCoy, 61, 23:09; 2. Masao Maki, 60, 23:50; 3. Steve Pendleton, 62, 27:15. Overall Female: 1. Kara Henry, 27, 16:58 CR; 2. Courtney Baufonda, 21, 18:01; 3. Nicole Mericle, 24, 18:04; 4. Noelle Green, 48, 18:47; 5. Riley Geldean, 10, 19:11. Masters (40+): 1. Noelle

NCMC Turkey Trot November 22, 2012 Greeley, CO 2,996 Finishers (5K - 2,421, 2K - 575) - Timing by: RunLimited Elevation: Start/Finish = 5,000’ - Course Records: unknown 5K Overall Male: 1. Shawn Lindbom, 23, 15:58; 2. Shawn Dubbs, 21, 16:20; 3. Taylor Anders, 18, 16:38; 4. Michael Kesy, 17, 16:42; 5. Andres Lunas, 17, 16:50. Masters (40+): 1. Jerry Rief, 47, 17:36; 2. Mario Garera, 42, 18:38; 3.

Shawn Croissant, 45, 20:17. Grand Masters (50+): 1. Raul Carrizalez, 51, 17:45; 2. Marty Damrell, 56, 20:13; 3. Rick Cone, 51, 20:14. Seniors (60+): 1. Doug Bell, 62, 18:55; 2.

Jesse Tijerina, 60, 23:45; 3. John Zimola, 60, 25:14. Overall Female: 1. Chantelle Dron, 25, 17:38; 2. Heather Utrata, 30, 17:50; 3. Lara Johnson, 31, 17:55; 4. Tara Richardson, 21, 18:19; 5. Cambria Magnusson, 17, 20:17. Masters (40+): 1. Brenda Lynch, 46, 21:50; 2. Maureen Neville, 48, 22:49; 3. Lisa Ponzer, 41, 23:48. Grand Masters (50+): 1. Judy Chamberlin, 54, 20:36; 2. Jenny Weber, 55, 23:43; 3. Julie

NICK CADY WINS THE MONSTER DASH 5K IN LOUISVILLE.

January/February 2013

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R AC E R E S U LTS (50+): 1. Karen Anderson, 51, 19:41; 2. Stephenie Scholl, 50, 20:15; 3. Catherine Fowler, 51, 24:41. Seniors (60+): 1. Peggy Neves, 64, 28:12; 2. Carol Bernard, 60, 31:41; 3.

Caroline Luttrull, 72, 33:04.

Rudolph Ramble 5K December 2, 2012 Denver, CO 426 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,280’ - Course Records: Charles Hillig, 15:20 (2010); Lori Walker, 18:20 (2011)

JEN TATE OF FORT COLLINS (R) AND HANNAH PENSACK-RINEHART OF LOVELAND TIE FOR VICTORY AT THE LOVELAND TURKEY TROT 5K. Green, 48, 18:47; 2. Clarissa Roberts-Sprouse, 40, 21:27; 3. Kelli Steele, 44, 22:55. Grand Masters (50+): 1. Steph Scholl, 50, 20:21; 2. Carey Sanchez, 57, 23:05; 3. Andrea Sortwell, 53, 24:58. Seniors (60+): 1. Beverly Tomasak, 60, 25:50; 2. Betty Aga, 60, 28:27; 3. Judy Hindman, 65, 34:10.

Thanksgiving Day Run 4M November 22, 2012 Fort Collins, CO 1,942 Finishers - Timing by: Timiberline Timing - Elevation: Start/ Finish = 5,003’ - Course Records: Austin Vigil, 18:34 (2004); Lidia Simon, 20:59 (2004) Overall Male: 1. Sean Quigley, 27, Boulder, CO, 19:05; 2.

Scot Dahlberg, 28, 19:17; 3. Francis Maundu, 34, Colorado Springs, CO, 19:21; 4. Brandon Birdson, 24, Colorado Springs, CO, 19:23; 5. Matthew Tebo, 23, Boulder, CO, 19:23. Masters (40+): 1. Art Siemers, 40, Golden, CO, 20:49; 2. Simon Gutierrez, 46, Colorado Springs, CO, 20:59; 3. Jonathan Corso, 43, Decatur, GA, 22:26. Grand Masters (50+): 1. John Koss, 53, Fort Collins, CO, 23:28; 2. Rick Bishop, 54, Cheyenne, WY, 25:19; 3. Bill Hintze, 52, Fort Collins, CO, 25:43. Seniors (60+): 1. Mark Andre, 60, Fort Collins, CO, 26:16; 2. Michael McCorkle, 60, Colorado Springs, CO, 28:12; 3. William Doe, 60, Fort Collins, CO, 28:16. Overall Female: 1. Brianne Nelson, 31, Golden, CO, 21:20; 2. Nuta Olaru, 42, Longmont, CO, 21:53; 3. Laura Thweatt, 23, Boulder, CO, 21:58; 4. Kara Lubieniecki, 23, Lakewood, CO, 22:09; 5. Alli Kieffer, 24, Boulder, CO, 22:14.

Masters (40+): 1. Nuta Olaru, 42, Longmont, CO, 21:53; 2.

Anuta Catuna, 44, Longmont, CO, 26:16; 3. Mary Shore, 47, Fort Collins, CO, 27:58. Grand Masters (50+): 1. Cheryl Haselden, 50, Fort Collins, CO, 20:00; 2. Elizabeth Latzig, 50, Wellington, CO, 31:00; 3. Michelle Mueller, 50, Fort Collins, CO, 31:08. Seniors (60+): 1. Libby James, 76, Fort Collins, CO, 31:44; 2. Cathy Morgan, 65, Fort Collins, CO, 34:02; 3.

Rosellen Lobree, 67, Fort Collins, CO, 35:01.

YMCA Turkey Trot 5K November 22, 2012 Colorado Springs, CO 2,813 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish = 6,035’ - Course Records: Adam Rich, 15:17 (2011); Shannon Payne, 17:59 (2011)

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Overall Male: 1. Sean Brown, 24, 15:47; 2. Adam Rich, 31, Colorado Springs, CO, 15:58; 3. Carl Arnold III, 24, Colorado Springs, CO, 16:14; 4. Sam Feldotto, 22, Colorado Springs, CO, 16:15; 5. Ryan Derrick, 20, Colorado Springs, CO, 16:31.

Masters (40+): 1. Gerald Romero, 41, Colorado Springs, CO, 17:59; 2. Michael O’Riley, 45, Colorado Springs, CO, 18:27; 3. Brett Wilson, 44, Colorado Springs, CO, 18:49.

Grand Masters (50+): 1. Peter Fleming, 51, Colorado Springs, CO, 17:16; 2. Rick Shoulberg, 51, Guffey, CO, 19:45; 3. Jerry Jackson, 52, Colorado Springs, CO, 20:42.

Seniors (60+): 1. Jim Freim, 66, 26:21; 2. Lynn Bevington, 66, Colorado Springs, CO, 26:32; 3. Stan Richardson, 60, Colorado Springs, CO, 26:48. Overall Female: 1. Ashlee Nelson, 32, Colorado Springs, CO, 19:31; 2. Connilee Walter, 39, Colorado Springs, CO, 19:52; 3. Elizabeth Watkins, 30, Colorado Springs, CO, 19:57; 4. Chantae Steele, 11, Colorado Springs, CO, 20:15; 5. Claire Rachwitz, 18, 20:19.

Masters (40+): 1. Kelly Phillips, 41, Colorado Springs, CO, 22:25; 2. Tamara Rogers, 46, Monument, CO, 22:27; 3. Kelly Miller, 46, Colorado Springs, CO, 22:52. Grand Masters (50+): 1. Nancy Hobbs, 52, Colorado Springs, CO, 22:42; 2. Anna Bugosh, 51, Monument, CO, 24:04; 3. Georgann Richardson, 57, Colorado Springs, CO, 24:36. Seniors (60+): 1. Joyce Hanagan, 62, Colorado Springs, CO, 31:12; 2.

Beverly Greene, 69, Peyton, CO, 31:39; 3. Kathy Barr, 60, Centennial, CO, 33:13.

Overall Male: 1. Lonnie Cruz, 29, Denver, CO, 17:45; 2.

Gerald Romero, 41, Colorado Springs, CO, 18:12; 3. Jon Butler, 50, Greenwood Village, CO, 18:23; 4. Ed Steinhauser, 43, Denver, CO, 18:41; 5. Brian Glotzbach, 37, Denver, CO, 19:22. Masters (40+): 1. Gerald Romero, 41, Colorado Springs, CO, 18:12; 2. Ed Steinhauser, 43, Denver, CO, 18:41; 3. Jim Bogus, 49, Englewood, CO, 19:44. Grand Masters (50+): 1. Jon Butler, 50, Greenwood Village, CO, 18:23; 2. Michael Guenther, 51, Monument, CO, 20:34; 3.

Michael Carpenter, 51, Boulder, CO, 21:10. Seniors (60+): 1.

Cal Smith, 63, Pine, CO, 24:34; 2. David Weller, 61, Denver, CO, 24:36; 3. Marshall Wakat, 71, Charleston, SC, 25:03.

Overall Female: 1. Jessica Harper, 26, Aurora, CO, 19:43; 2. Sara Woodward, 34, Denver, CO, 21:57; 3. Lila Seal, 52, Centennial, CO, 22:30; 4. Katie Carbiener, 22, Aurora, CO, 22:30; 5. Patricia Wassik, 54, Denver, CO, 23:05.

Masters (40+): 1. Tami Jakuboski, 40, Parker, CO, 26:35; 2.

Jennifer Manta, 49, Littleton, CO, 26:55; 3. Bonnie Post, 47, Englewood, CO, 27:12. Grand Masters (50+): 1. Lila Seal, 52, Centennial, CO, 22:30; 2. Patricia Wassik, 54, Denver, CO, 23:05; 3. Leanne Olson, 51, Englewood, CO, 26:16.

Seniors (60+): 1. Peggy Muhn, 60, Wheat Ridge, CO, 23:31; 2. Kathy Barr, 60, Colorado Springs, CO, 25:27; 3. Kathy Klesmit, 60, Golden, CO, 30:16.

For more results, visit our website: www.coloradorunnermag.com

Jingle Bell Run 5K December 2, 2012 Fort Collins, CO 476 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,003’ - Course Records: unknown Overall Male: 1. Tyler Scholl, 12, 16:34; 2. Craig Depperschmidt, 28, 17:03; 3. Daniel Bloom, 17, 17:13; 4.

Raul Carrizalez, 51, 17:30; 5. James Ysebaert, 48, 17:58.

Masters (40+): 1. James Ysebaert, 48, 17:58; 2. Shawn Scholl, 48, 18:31; 3. Patrick Green, 46, 18:45. Grand Masters (50+): 1. Raul Carrizalez, 51, 17:30; 2. David Slater, 50, 18:11; 3. Steven Anderson, 50, 18:19. Seniors (60+): 1. Tom Arthur Linnell, 68, 23:30; 2. Ed Shaw, 70, 25:18; 3.

Douglas Rideout, 60, 27:23. Overall Female: 1. Tabor Scholl, 15, 18:10; 2. Lauren Gregory, 13, 18:43; 3. Sarah Hansen, 35, 18:46; 4. Karen Anderson, 51, 19:41; 5. Kristin Powell, 42, 19:54. Masters (40+): 1. Kristin Powell, 42, 19:54; 2. Tiffany Green, 40, 19:56; 3. Betsy Fisher, 47, 22:30. Grand Masters

January/February 2013

LONNIE CRUZ OF DENVER TAKES THE WIN AT THE RUDOLPH RAMBLE 5K. Photography By RUNNINGGURU.COM and JOHN FLICKINGER

2013 Colorado Runner Racing Series Sponsored by the Avery Brewing Company, Boulder Running Company, and Runner’s Roost

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 $400 and be featured in Colorado Runner magazine. The second and third place winners in each division will win gift certificates from Runner’s Roost.

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! $4,800 Total Prize Purse donated by Avery Brewing Company & Boulder Running Company

Racing Series Scoring

UPCOMING SERIES RACES:

Name

Distance

Location

January 12

Quicker Quaker 5K

5K

Lafayette

January 19

Frosty’s Frozen Five & Ten

5M

Littleton

February 10

Valentine’s Day 5K

5K

Denver

March 16

5K for St. Patrick’s Day

5K

Colorado Springs

April 20

Spank Blasing 5K

5K

Pueblo

April 27

Boulder Distance Classic

5K

Boulder

May 19

Colfax Half Marathon

13.1M

Denver

June 2

Steamboat 10K

10K

Steamboat Springs

June 9

Garden of the Gods 10M

10M

Manitou Springs

July 4

Four on the Fourth

4K

Boulder

July 27

Monument Downhill 5K

5K

Grand Junction

August 10

Mt. Sneffels Half Marathon

13.1M

Ouray

August 25

10K at 10,000 Feet

10K

Vail

September 2

Park to Park 10M

10M

Denver

September 8

Blue Shoe Run

5K

Denver

In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 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 six 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 January 12

Date

2013 Racing Series Schedule

Place All Divisions

January 19

1

2

3

4

5

6

7

8

9

10

100

90

80

70

60

50

40

30

20

10

February 10

March 16 VALENTINE’S DAY

Lafayette

Littleton

Denver January/February 2013

Colorado Springs coloradorunnermag.com 27

EVE NT G U I D E Not all race information may be correct.

Some races will change dates or start times.

Please confirm all information before traveling to an event. Our complete free calendar is always available year round online at www. coloradorunnermag.com.

running / walking

01/26

Kahtoola Bigfoot Snowshoe Festival; 50K, 26.2M, 25K, 10K, 5K; 8:00 AM; Wasatch Mountain State Park Visitors Center, Midway, UT; squawpeak50.com; 801-808-4222

01/26

PPRR Winter Series II; 20K, 10K; 10:00 AM; El Pomar Youth Sports Park, Colorado Springs, CO; pprrun.org

01/27

JANUARY

Yeti Chase; 10K, 5K; 10:00 AM; Bear Creek Lake Park, Morrison, CO; racingunderground.com FEBRUARY

03/03

Spring Runoff; 10M, 10K, 5K, 2M; 9:00 AM; Dutch Clark Stadium, Pueblo, CO; socorunners.org

03/03

That Dam Run; 13.1M, 5K; 10:00 AM; Cherry Creek State Park, Aurora, CO; rundenverseries. com; 303-522-4387

03/09

Leprechaun Chase 10K; 4:00 PM; Strategic Air and Space Museum, Ashland, NE; lc10k.com; 402-770-1170

03/09

Spring UFO Trail Run; 9:00 AM; Moab, UT; trainingrx.com; 970-389-4838

01/01

3W Resolution Run 5K; 10:00 AM; Memorial Park, Arvada, CO; 3wraces.com

02/03

Super Bowl 5K; 10:00 AM; Washington Park, Denver, CO; rundenverseries.com; 303-522-4387

03/10

Runnin’ Of The Green 7K; 10:15 AM; Denver, CO; rotg.org; 303-322-9342

01/01

Commitment Day 5K; 9:00 AM; Civic Center Park, Denver, CO; commitmentday.com

02/03

03/16

5K for St. Patrick’s Day; 10:00 AM; Acacia Park, Colorado Springs, CO; csgrandprix.com; 719-6358803

01/01

New Years Day 5K; 10:00 AM; Runners Roost Fort Collins, Fort Collins, CO; runnersroost.com; 970-224-9114

Super Half Marathon; 13.1M, 5K; 10:00 AM; Plaza of the Rockies, Colorado Springs, CO; pprrun.org; 719-229-2104

02/09

CMRA Forty Furlongs; 5M; 10:00 AM; Road Runner Sports, Broomfield, CO; comastersrun.org

03/16

01/01

New Year’s Day 5K; 10:00 AM; Salida Scout Hut, Salida, CO; salidarec.com; 719-539-6738

02/09

01/01

Rescue Run; 10K, 5K;10:00 AM; Palmer Park, Colorado Springs, CO; pprrun.org

Freeze Your Buns Off 5K; 9:00 AM; Douglas County Events Center, Castle Rock, CO; freezeyour-buns-off.com; 720-936-3539

HRCA St. Patrick’s Day 5K; 8:30 AM; Highlands Ranch Town Center, Highlands Ranch, CO; highlandsranchraceseries.com

03/16

01/05

CMRA Lake Arbor 5K; 10:00 AM; Lake Arbor, Wheat Ridge, CO; comastersrun.org

02/09

PPRR Winter Series III; 10M, 5M; 8:00 AM; Santa Fe Trail @ Baptist Road, Colorado Springs, CO; pprrun.org; 719-338-8639

Canyonlands Half Marathon; 13.1M, 5M; 10:00 AM; Moab, UT; moabhalfmarathon.org; 435-2594525

03/16

America’s Uphill; 7:00 AM; Aspen Mountain, Aspen, CO; aspenrecreation.com

01/05

Nielson Challenge; 2M; 8:00 AM; Monument Valley Park, Colorado Springs, CO; pprrun.org

02/10

03/23

CMRA Spring Spree 10K; 9:00 AM; Platte River Bar & Grill, Littleton, CO; comastersrun.org; 303955-8492

01/06

RMRR Twin Lakes 10K; 10K, 5K; 9:00 AM; Twin Lakes Park, Denver, CO; rmrr.org

Ralston Creek Half Marathon; 13.1M, 5K; 9:00 AM; Arvada, CO; racingunderground.com; 303642-7917

02/10

RMRR Platte River Grill Run; 7M, 5K; 9:00 AM; Platte River Bar & Grill, Littleton, CO; rmrr.org

03/23

01/12

PPRR Winter Series I; 10K, 5K; 10:00 AM; Cheyenne Mountain State Park, Colorado Springs, CO; pprrun.org

02/10

Valentine’s Day 5K; 10:00 AM; Washington Park, Denver, CO; rundenverseries.com; 303-522-4387

Spring Fever 10K; 10K, 5K; 9:00 AM; Jefferson County’s NAAC Stadium, Golden, CO; alloutmultisport.com

03/30

02/16

Dick’s Sporting Goods Sweetheart Classic; 4M; 10:00 AM; Loveland high School, Loveland, CO; lovelandroadrunners.com; 970-219-9844

Running for Rachael 5K; 10:00 AM; Cadet Field House, USAFA, CO; RachaelsRibbonsOfHope.org; 719-646-2234

03/31

02/16

Order of the Sword 5K; 10:00 AM; Falcon Stadium, USAFA, CO; pprrun.org

Earth Month 5K; 8:00 AM; University Village Shopping Center, Colorado Springs, CO; coloradoaveda.com

Snowman Stampede; 10M, 5M, 0.75M Kid’s Run; 9:00 AM; Hudson Gardens, Littleton, CO; winterdistanceseries.com

03/31

02/16

Hams and Hamstrings 5K; 8:00 AM; InterQuest, Colorado Springs, CO; easterday5k.com

02/17

Not For Wimps Trail Run; 10M, 10K; 1:30 PM; Derby, KS; facebook.com/DerbyRunningClub

02/17

The IMS Arizona Marathon; 26.2M, 13.1M, 5K; 7:00 AM; Goodyear, AZ; thearizonamarathon.com; 623-935-0322

02/23

PPRR Winter Series IV; 20K, 10K; 10:00 AM; Black Forest Elementary School, Black Forest, CO; pprrun.org; 719-338-8639

02/24

Anthem Fight For Air Climb; 8:00 AM; Republic Plaza, Denver, CO; FightForAirClimb.org; 303388-8708

01/12

Quicker Quaker 5K; 9:30 AM; Rocky Mountain Center For Musical Arts, Lafayette, CO; lafayettecolorado.com; 303-666-9555

01/12

Swift Skedaddle Snowshoe Adventure Race; 10:30 AM; The Raven Golf Club, Silverthorne, CO; silverthorne.org; 970-262-7370

01/19

Colorado State Championship Snowshoe Race; 10K, 5K; 10:00 AM; Tennessee Pass Nordic Center @ Ski Cooper, Leadville, CO; pedalpowerbike.com

01/19

Frosty’s Frozen Five & Ten; 10M, 5M, 0.75M Kid’s Run; 9:00 AM; Hudson Gardens, Littleton, CO; winterdistanceseries.com

01/20

Chama Chile Ski Classic Snowshoe Race; 5K; 8:00 AM; Rio Grande National Forest, Antonito, CO; chamaski.com; 575-756-2294

01/20

Polar Bear 5K; 10:00 AM; Washington Park, Denver, CO; rundenverseries.com

01/20

PF Chang’s Rock ‘N’ Roll Arizona Marathon; 26.2M, 13.1M; 6:00 AM; Phoenix, AZ; runrocknroll. com

MARCH 03/03

YOUR AD HERE! 28 coloradorunnermag.com

RMRR Crown Hill 3M; 9:00 AM; Crown Hill Park, Wheat Ridge, CO; rmrr.org

Reach Colorado’s top athletes!

Contact Derek Griffiths at derek@coloradorunnermag.com or call 720-985-9047.

January/February 2013

multi-sport JANUARY 01/19

Chilly Cheeks Duathlon II; 10:00 AM; Cherry Creek State Park, Denver, CO; racingunderground. com

02/02

Street Swell Winter Triathlon Championships; 10:00 AM; CMC Timberline Campus, Leadville, CO; pedalpowerbike.com

02/23

Chilly Cheeks Winter Duathlon III & 4M Run; 10:00 AM; Cherry Creek State Park, Aurora, CO; racingunderground.com; 303-642-7917

FEBRUARY

BKB L

I

M

I

T

E

D

BKB Limited offers complete event management and consulting for running and multi-sport events.

Our services include:

- Full event management from initial concept to event day staff and equipment - BKB eNewsletters (available exclusively to clients) - Service and supplier management (including timing and registration) - Event announcing and consulting

PO Box 4184 | Englewood, CO | 80155 O: 303.694.2202 | F: 303.694.2278 | E: creigh@bkbltd.com

2013 Events Calendar and Information: January 20 Polar Bear 5K, Denver February 3 Super Bowl 5K, Denver February 10 Valentine’s Day 5K, Denver February 24 Fight For Air Climb, Denver March 3 That Dam Run, Denver

www.bkbltd.com

TH E LI G HTE R S I D E

H.I.I.T ME WITH MY BEST SHOT The most famous single word in cinematic history is from the movie Citizen Kane, where Charles Foster Kane, on his deathbed, utters his final word “Rosebud” as a snow globe falls from his hand, smashing to the ground. It is the mysterious and enigmatic opening line of the movie, and its genesis is not fully revealed until the end. Similarly, if you happen to see someone lying on the floor next to a treadmill while curled up in the fetal position in a pool of sweat, don’t be surprised if he or she (like Orson Welles’ character in Citizen Kane) also mutters a perplexing word as a stopwatch slips from the person’s grasp. Not “Rosebud,” but “Tabata.” It is then that the person will usually pass out from exhaustion.

For people unfamiliar with the Tabata method of training, let’s just say that I’ve run up steep and seemingly endless mountain roads at high altitude during my years in Colorado and have done lung-searing fartlek workouts on wood chip trails in Oregon. I’ve pushed myself at the end of races where it’s been highly debatable as to whether vomiting or the finish line would arrive first, and I’ve finished marathons in a languorous stupor where going an additional .000001 of a mile would have definitely been unobtainable. But those arduous endeavors were absolutely nothing compared to the tremendous depths of fatigue that hit me when I first did Tabata, which I also called Heart Rate Hell.

You’ve heard that you should do most of your training runs at a pace that allows you to carry on a normal conversation? Well, with my newly experienced masochistic workout, you can’t talk at all, let alone pantomime or even consciously move your lips. You can’t even comprehend why you’re doing this voluntarily because your pulse feels like it’s about to explode out of your carotid artery. And that’s a half hour after you’re done.

Okay, maybe that’s a wee bit of hyperbole, but you get my drift. The fact is we all have different definitions of exhaustive or high-intensity or maximumoutput effort, which a Tabata workout requires. Some of us may take that to mean an effort that becomes a near-death experience, while others will just get breathing pretty darn hard. Either way, it’s not for the faint of heart (literally and figuratively). Those who’ve tried the Tabata workout have a clear understanding that if you even mutter that word in a crowded fitness center, some grown adults will shake in their spandex.

The Tabata workout is a form of high-intensity interval training, or HIIT, and was introduced years ago by Izumi Tabata, who tested athletes using a mechanically braked cycle ergometer. A Tabata session consists of 20 seconds of maximum output (about 170 percent of your VO2 Max for what that’s worth) followed by 10 seconds of rest and then repeated seven more times without pause for a total of four minutes of intense exercise. Any form of cardiovascular 30 coloradorunnermag.com

January/February 2013

workout will suffice, be it running, cycling, or rowing on a machine. Tabata’s conclusion was that one could greatly improve cardiovascular fitness, lose fat, and, most importantly, increase both aerobic and anaerobic systems in these brief four-minute workouts. He determined that this approach was much more effective than a slower but longer workout (which only enhances your aerobic conditioning).

Many of us have found ourselves exhausted and with our hands on our knees at the end of 400-meter track intervals, but trust me, this workout is the difference between a pinprick to the finger and a sledgehammer to your toe. You may initially think the good news is that each interval is over in 20 seconds and the whole workout can be completed in only four minutes. However, it’s like a pact with the devil because the fact is, if you want fitness in 240 seconds, well, you’re going to have to pay for it.

My Tabata workout didn’t actually end in four minutes because I needed to add in the 15 minutes after the workout that I spent lying prone on the floor of the fitness center wondering how I had gotten there in the first place. Next, add in the subsequent 10 minutes I spent attempting to become vertical and trying to recall exactly where the men’s locker room was. Last was the half hour standing almost comatose in the shower, while my rapidly pounding heartbeat continued to pound through my skull.

There is actually a scientific term for this latter feeling called EPOC (excess postexercise oxygen consumption), which is the afterburn, or the increased rate of oxygen intake after a rigorous workout. In essence, your metabolism is boosted as you continue to burn calories for a long time afterward while slowly returning to the state your body was in before the exercise took place.

With my first attempt at Tabata, I used an elliptical with a digital timer on its display board while also setting the alarm on my watch to beep after 20 seconds and again after 10 seconds. During the first interval I was quickly convinced my watch had malfunctioned and the alarm hadn’t gone off properly. I glanced down at the display board and saw that I’d been at it for a measly 9 seconds! My first 20 seconds of fullbore effort seemed to have lasted longer than listening to the full, eight-minute version of Led Zeppelin’s “Stairway to Heaven.” Time didn’t just stand still; it felt like it was going backward.

The “rest period” of Tabata is the greatest misnomer in the history of modern language. You’re not resting but simply trying to determine whether the next interval may wind up being the last thing you accomplish in this lifetime.

Also, when using an elliptical, it takes about five seconds to bring the pedals to a complete standstill, so it’s not even a full rest period.

Tabata’s maximum effort doesn’t always mean having to warn the people on the machines next to me that there’s a high probability I may pass out on top of them. It doesn’t have to be torture, just difficult. Rest assured that Tabata doesn’t have to be your last words a la Kane’s “Rosebud.”

I’ve now done Tabata sprinting on grass, with a rowing machine, on a treadmill, and on a stair climber (anything that gets the heart rate up quickly).

The bottom line is that no matter which method, it’s all the same.

Get ready to suck air!

Bob Schwartz is the author of the best selling humor book “I Run, Therefore I Am - NUTS!!” and the newly released sequel “I Run, Therefore I Am - STILL Nuts!” Check out: http://www.runninglaughsblog.com.