Issue 4

COLORADO RUNNERVol 1 - Issue 4: March/April 2004

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RUNNING TRIATHLON WALKING

Culpepper Training For Olympic GamesTriathlon For A CureSpringtime At The Canyonlands Half

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Our hydration expertise has always extended beyond the sidelines. The Gatorade® Endurance Hydration Formula is further proof. Designed with a unique blend of five electrolytes optimized to rehydrate and replenish you for your longest, most intense runs. For more on how to properly hydrate and optimize your performance, go to gatorade.com/endurance.

WE’VE BEEN THINKING BEYOND THE STADIUM FOR YEARS.

� March / April 2004

Departments

PublisherDerek Griffiths

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EditorJessica Griffiths

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Contributing WritersAdam Feerst, Neal Henderson, Julie Hodan, Bob Horejs, Amy Hornyak, David Manthey, Jeff Recker, Bob Richards, Ken Sheridan,

Holly Weihl, Debra Van Winegarden

Cover Photo Victor Sailor/Photo Run

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Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publishers. Unsolicited manuscripts, photographs, race results or other materi-als are welcome. They can only be returned if accompanied by a self-addressed envelope. Colorado Runner is pub-lished 6 times a year. The publication deadline for each issue is one month prior to its release. A one year subscrip-tion costs $15. Please send address changes to the above address because bulk rate mail will not be forwarded.

The Olympic Marathon Trials... Page 8

The Fast Lane With Alan Culpepper... Page 9

Triathlon For A Cure... Page 10

On The Run - Springtime In Canyonlands... Page 12

Training Smarts - Got Heart Rate?... Page 14

Spring Shoe Review... Page 17

The Lighter Side... 2

Running Shorts... Page 11Race Reports... Page 49Race Results... Page 53

Race Calendar... Page 55Avoiding Injury... Page 58

Hit the Dirt... Page 60

CONTENTSFeatures

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� March / April 2004

How many times do the 1-2-3 favorites come in 1-2-3? Not often, in any sport. But on this special day, amid blustery

winds and snow flurries, the big three became the best three at the U.S. Men’s Olympic Marathon Trials.

Yep, three runners stood out with the three fastest qualifying times, and the same three - Alan Culpepper, Meb Keflezighi and Dan Browne - stood on the podium at the Alabama Sports Hall of Fame after a cold run on the streets of Birmingham. Say hello to the 2004 U.S. Men’s Olympic Marathon team.

Lafayette resident and University of Colorado graduate Alan Culpepper broke the tape in 2:11:42, an average pace of 5:05 per mile. He was followed by Keflezighi in 2:11:47 and Browne in 2:12:02.

“This is pretty much the top of the list,” Culpepper said when asked to compare the victory to his many others in track and cross-country. “National championships are one thing; the Olympic Trials is at the next level.”

Culpepper’s performance is the second fastest Trials winning time ever. In just the second marathon of his career, Culpepper won $60,000 in prize money and will pocket another $25,000 after competing in the Olympic marathon in Athens.

People who had wondered who the dark horse would be got their answer in Trent Briney who finished fourth in 2:12:35. A graduate of Manitou Springs High School and the University of Colorado at Colorado Springs, Briney improved his personal best by nine minutes and will compete in the Olympic marathon if one of the top three can’t run.

“Ever since Chicago last fall (2:21:10), my running has really taken off,” Briney

said. “I had been gearing to run with the other Hansons guys at a 2:18 pace, but I had been feeling so good, they moved me up where I would try to hang at the back of the lead pack. We really didn’t know where my fitness was. That’s not much of a race plan. It was a scary plan, but that’s the way it was.”

Superior’s Scott Larson came in a strong sixth in 2:15:03. The CU grad stayed with Culpepper until mile 17, but couldn’t hold the pace for the final nine miles.

The race began on February 7th at 9:00 a.m. with 86 entrants answering to the starting gun. Brian Sell of Michigan led for the first 15 miles.

“Everyone on the course was yelling how far ahead of us he was,” Culpepper said. “We knew where he was, but there was a moment when I was a little concerned. Ultimately (we knew), you’d have to take the brunt of the wind (to catch up). It was kind of a weird dynamic. But the three of us all looked at each other and we knew we were going to catch him.”

“I was worried the whole time,” said Sell. “I was really feelng good until that last loop. The plan was to run 5:02s. That was the plan and I stuck to it.”

After they got by Sell, Culpepper and Keflezighi surged a couple of times, breaking from Brown. In the final 200 meters Culpepper found some life in his cramping legs and mustered a sprint to the finish to beat Keflezighi, who was battling tight quads.

The weather was not typical for Brimingham. Temperature at race time was 37 degrees. Snow flakes really did fall in central Alabama at the start and right before the finish. “I did consciously try to use the wind when it was our backs,” Culpepper said. “It was the only time we were going to gain on Brian.”

No matter what, big crowds of running fans were treated to some of Magic City’s finest on race day. On to Athens!

AREA OLYMPIC TRIALS FINISHERS

The Olympic TrialsCulpepper Headed to Athens

by Bob Richards

Manitou Springs HS grad finishes 4th

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1. Alan Culpepper Lafayette, CO 2:11:424. Trent Briney Rochester Hills, MI 2:12:356. Scott Larson Superior, CO 2:15:038. Eddy Hellebuyck Albuquerque, NM 2:15:3612. Kevin Collins Albuquerque, NM 2:17:0022. Scott Goff Boulder, CO 2:19:1130. Erik Kean Cheyene, WY 2:22:0931. Brantley Lutz Albuquerque, NM 2:22:1744. Shawn Found Boulder, CO 2:24:4547. Joe Wilson North Ogden, UT 2:26:0448. James McGown Shelton, NE 2:26:0949. Jan Talley Farmington, UT 2:26:1253. Sean Nesbitt Boulder, CO 2:26:4963. Trevor Pettingil SLC, UT 2:31:4368. Matt Harmer SLC, UT 2:33:33

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The Fast Lane

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

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

Spotlight on... Alan Culpepper

Photo by Victor Sailor/Photo Run

10 March / April 2004

Training For A Cure

That was the Helen Keller quote that I wore on my t-shirt during my first Ironman distance triathlon. But it was difficult to draw strength from that quote after a grueling one hour, 18 minute swim and an eight hour bike ride. The heat climbed to 97 degrees in Coeur D’Alene, Idaho that day. I was nauseated and cramping. I wasn’t sure how I could finish.

A volunteer in the changing tent helped me transition to the marathon, the last leg of the event. He picked up my running shirt and said, "Bob you need to look at this!" Along with the motivational quote was a picture of my wife Karen, an adenoid cystic carcinoma survivor. It was for her that I was competing. I began to cry as I started the toughest 26.2 miles that I’ve ever run. I was crawling along the best I could, fighting waves of nausea, blisters on both feet and leg cramps. A woman started talking to me just as I began to pray to God to give me the strength to go on. She said her name was Karen (the same name as my wife), but that people called her the "Iron Angel." Unbelievable! My prayers had been answered. Karen jogged and walked with me for the last 10 miles. When things started to go from bad to worse, she put her arm around me and said, "Bob you will finish. I know it! Just think of Karen's courage and your children and

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

Why the Ironman Triathlon? Last year, my wife of 26 years developed a cancerous tumor of the parotid gland. She endured a ten hour surgery to have part of the left side of her neck and head, along with 22 lymph nodes and her left facial nerve removed. The left side of her face was left paralyzed. ACC is a rare cancer that affects the salivary glands in the head and neck. Chemotherapy doesn’t help cure patients of ACC. Very little is known about the cancer and little research is being done for the disease.

After surgery, Karen suffered through months of radiation treatment. The radiation caused numerous sores in her mouth. She lost 25 pounds because she could not eat any solid food. On top of all of this, Karen only took 11 days off work and completed her masters degree at CSU during the final week of radiation treatments. The way she pushed herself has shown me what courage and strength really mean! I wanted to honor Karen for her courage and felt that completing an Ironman triathlon could help me do just that. I’m a marathon runner who had never done a triathlon before. A 2.4 mile swim, a 112 mile bike ride, and a 26.2 mile run was the toughest thing I could imagine doing to show her that I valued her endurance and understood how she had suffered. The training for Coeur D’Alene was difficult. Supporting Karen was my main focus, but I still had twin teens at Cherry Creek High School and a son at CU that needed my attention. I squeezed in training whenever I could, usually very early in the morning or late at night.

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

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

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

Bob Horejs lives in Denver with his wife and three kids. His passion for running has caught on at home where his wife and daughter are preparing for a triathlon and one of his sons is running high school track.

by Bob Horejs

My Toughest Race

"It is in the most trying times that our real character is

shaped and revealed."

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Running Shorts

Contest Winner!Congratulations Holly Weihl, the winner of the Crescent Moon Snowshoe contest. In the last issue, we asked our subscribers to

write to us to win a free pair of snowshoes. Here’s what Holly wrote!

Last June my husband and I moved to Golden from Dallas. As an avid runner, I was excited for the new adventure and the opportunity to do my long runs in the foothills of the Front Range. Interestingly, as of a year ago, I didn’t even know the sport of snowshoeing existed! As a native Texan, I only saw snow once in my 25 years of living in San Antonio, so the concept of snowshoeing was foreign to me. In a running magazine, I read about how snowshoeing was a great cardiovascular cross-training sport for runners. The article peeked my curiosity about the sport, but I must admit, I thought the large, duck-like shoes were quite funny-looking! In the hot, humid 100+ degree summers in Texas, I always ran for cover from the heat into any air conditioned room. Subsequently, my husband and I were lacking many of the “necessary” outdoor contraptions most Coloradans have as a staple in their life. Our new friends in Colorado introduced to us to REI and we began buying outdoor gadgets, like Nalgene water bottles, camel packs, backpacks, a GPS, hats, sunscreen, trail mix, sunglasses, sleeping bags (-10, 0, 20 degrees, why do we need 3?), camping accessories, maps, binoculars, hiking boots, dri-fit socks, pants, and shirts.

After becoming almost bankrupt from our weekly shopping sprees, I learned about REI garage sales. At the garage sales, people sell stuff they no longer want at inexpensive prices. At one garage sale, I found a beautiful pair of BRAND SPANKING NEW snowshoes, and I immediately bought them. My dream of learning to snowshoe was now starting to become a reality, except for one missing piece of the puzzle: I needed to find snowshoes for my husband! Being inexperienced in the mountain terrain and winter weather mountain sports, I wasn’t interested in going snowshoeing by myself. Becoming friends with the bears was not my idea of fun.

As a New Year’s resolution, my husband and I decided we would “attempt” to minimize our shopping sprees. We have now weaned our visits to REI from weekly to bimonthly. Our friends joke with us that we secretly live there in one of their tents. So, until I find some reasonably priced snowshoes for my husband, I will only be able to dream of the day we can put on those funny-looking duck shoes and hike up a mountain through the beautiful Colorado snow. Please help us achieve our dream of snowshoeing in Colorado and donate the Crescent Moon Snowshoes to us. We will be indebted to you for life! Keep in mind, we have a history of being shop-a-holics! Thank you in advance for considering us in your contest. Sincerely, Holly Weihl

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On The Run

For many regional runners, the Canyonlands half marathon signifies a right of spring and an annual pilgrimage. I’m no different. I’m pulled back time and again. It’s a two-hour drive from Grand

Junction into this desolate part of southern Utah. Turning off I-70 and onto the scenic route of 128, my wife, Kathaleen, and I are treated to a celestial show of fairytale proportions. Our eyes light up reflecting the quarter-moon that hangs over the La Sal Mountains. Patches of snow lay deep within them, shimmering like strawberry ice cream. I point and comment, “alpenglow.” The sun has yet to set and rests on the edge of the world like a fat cigar, burning and turning a striation of clouds orange and red against a cobalt-blue colored sky. Ten miles later the road cuts into the canyon, hugging the Colorado River, and within minutes, 600-foot walls of red sandstone swallow us up and guide our way. The scale of our surroundings is daunting. A bend in the road and the Fisher Towers, lit up like walls of flame, rise up to greet us. We feel painted on this canvas that exudes every color I can name, and even more that I can’t. It’s like looking into a kaleidoscope; color, symmetry, shape. It’s all there. Yet, it’s almost too much, too grand to view all at once. Kathaleen reminds me that this road is the path of the Canyonlands half marathon and five-mile races. I’m in such awe, only one word trickles from my lips, “Wow.”

The draw is evident. And so is the timing. In March, much of Colorado and Utah are still breaking from winter. But out here the desert warms a bit earlier and the chill of winter is left behind. It’s an opportunity to renew our vows of faith and physics. This race couldn’t beg for a better stage. It’s one of the premier events in the region. Kathaleen, my faster half, reminds me that we’re fortunate to get in - again. In recent years the race has filled to its 3,500-person capacity the very week the applications are available.

“It’s a great race,” I tell her. “What a venue.” She looks at me

disbelieving. She finds it interesting that I refer to it as a great race. “It is a great race,” I tell her again. But, she’s got me thinking. Does this race really deserve that kind of praise?

Take the ultimate great-race example, the Boston Marathon, the Grand-Daddy of all races. Boston has a remarkably ugly course, replete with industrial sections and lined with leafless trees. And the people talk funny. The large number of runners, narrow roads, and logistics of getting to the starting line offer no hint of a fast time. Yet it remains the greatest and most sought after entry in the country, perhaps the world. I ask Kathaleen, “tell me how that adds up to the world’s greatest race?” It’s something that bugs me throughout the evening.

In the morning we meet up with Grand Junction runner Jay Valentine at the high school gym to pick up our race packets. We’re surrounded by hundreds of today’s entrants loud and giddy with excitement. Coming from a community that typically attracts no more than 50 runners per race, I’m not prepared for so much noise. It’s too early. I escape to a corner of the gym. Poster-boards with previous year’s results surround me. It’s a glimpse into the past and I’m suddenly absorbed. I see a board from 1983. Posted on it in tattered, yellowed sheets are the results from the five-mile. Jay Valentine is listed first.

“Jay!” I shout, “get over hear and look at this!” We read it together: Jay Valentine, Age Group 16 – 19, 26:13, 1st Place.

Dang! “I can’t picture you as a sixteen year old,” I tell him. He slaps my back and giggles, “Hard to believe, ain’t it?” Kathaleen wanders over and together we start picking out names from various boards. It’s all so amusing. Kathaleen finds her name, points to it, and pinches her nose. “That was an ugly, ugly race,” she comments.

“The headwinds of ’96,” I agree. “Welo won it that year, remember? The year the Kenyans took it out in a 4:20 and were blown

back through the chase pack by those dreadful winds. Skinny, skinny Kenyans, blowing in the wind like wayward petals from an overmatched flower.” We laugh and talk of races that might have been. It’s all so easy with twenty-seven years of results surrounding you in naked print.

“I’d love to see Welo and Valentine compete,” she says. “What a race that’d make.” She pauses and adds, “It would come down to beers at Eddie McStiffs. Last one standing!”

That’s when it hits me. I’ve found my answer to what really constitutes a great race – beer drinking! Actually, it’s tradition. Tradition is the life-blood of all great races, I decide. Tradition is what brings thousands of runners and millions of spectators back to Boston year after year. What could be more heart-warming than a dose of nostalgia and the promise that what one does today will breathe life tomorrow? Tradition is the stage for all athletes to achieve greatness. Without the records of yesterday, today’s performances would be

Springtime in Canyonlandsby Jeff Recker

“It must be spring; the saps are running.” - derogatory remark popular with non runners in the early years of the Boston Marathon

The start of the 2003 Canyonlands Half Marathon

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meaningless. That is the beauty of our sport and also the truth of it; times are transcendent.

I smile realizing the Canyonlands half marathon is not withstanding. I’m surrounded by decades of results and in each one lies someone’s story; one person’s tale that will be passed from one runner to another, from one parent to child. That’s the stuff of greatness. And perhaps twenty-seven years isn’t enough but it’s a heck of a start. After all, I doubt that Thomas Burke had any idea what he started when he scraped his foot across a dirt road in 1897, scratching out the starting line of the first Boston Marathon.

I’m tapped on the shoulder. Kathaleen tells me it’s time to board the bus. “This race is fairly great, isn’t it?” I ask her.

“It’s all right,” she comments, not sharing my revelation. Jay, Kathaleen and I sit together on the five-mile bus and are dropped off at Bill Negro Canyon, a stone’s throw from the starting line of the five miler. It’s cold. The race doesn’t start for an hour so we seek warmth on a grouping of rocks well inside the mouth of the canyon. And as stories go…

You figure a guy who’s about to place third and a woman who’s about to place second would mentally prepare themselves to run hard. After all, we hear so much about visualizing success and all that. But Jay and Kathaleen are kicked back lazily on a rock, trading yawns and talking about injuries, imminent retirement from racing, and yes, babies.

“Guys, you’re not doing much to pump me up,” I say. “Next time I’ll hang with the back-of-the-packers who actually stretch and talk about eating those in front of them.” They look at me like I’m insane. I say nothing. Again, they take turns yawning. Minutes pass. Nothing. It’s possible they’ve fallen asleep on the rocks. Finally, disgusted, I say, “You two have a dogged disposition.” But, to their credit, these two took care of business when it counted.

What else can I say about the races in Canyonlands? Just this; I wish the town would better embrace the race. Only a handful of spectators line the course. And last time I raced in Moab a passing motorist shouted, “Get the heck out of my way and your Mama bakes cookies!” Except he didn’t say “heck” and he didn’t say “bakes cookies.” While I was spared of any verbal assaults this year, I still had the feeling that we, as runners, run to annoy those who don’t.

On a promising note, I saw plenty of signs welcoming the “marathon runners.” I got a kick out of that. At least the locals acknowledge the race, even if they don’t know its distance. Besides, it could be worse. I heard no one say “it must be spring, the saps are running.”

Jeff Recker runs and writes in his hometown of Grand Junction. He is the recipient of the Road Runner Club of America’s Jerry Little Memorial Journalism Award.

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Training Smarts

As long as you are reading this article the answer to that question is “Yes.” The real question is, “Do you know what your heart rate is while you train?” Even more importantly, do you know what your heart rate should be during any given workout? Monitoring your heart rate is an important component of successful endurance training, and can help you train better and race faster in the long run - pun intended!

Let’s begin first with a basic exercise physiology lesson. Heart rate is simply the speed at which your heart contracts, measured in beats per minute (BPM). The heart rate response to exercise is an effective estimate of exercise intensity in most situations. Keep in mind that heart rate can be significantly affected by temperature, caffeine use, stress, illness and race anxiety.

Exercising at the proper intensity can speed your improvement as an endurance athlete. Working out too hard and too often can lead to overtraining, while training too easy will lead to underperformance. Since time is a commodity for most runners, efficient training sessions performed at the right intensity give you the biggest bang for your buck - or better put, a faster time in your next race.

Using a heart rate monitor, now available for around $50 for a basic model, is the first step. From this point forward, I will assume that you are using a heart rate monitor. There are many models out there from a basic one, all the way up to computer downloadable monitors that will keep track of almost everything you can imagine, including temperature and altitude. Athletes who have been using heart rate monitors for a long time often develop an uncanny ability

to estimate their heart rate within a couple of beats per minute simply by monitoring their perceived effort. With practice, you can develop your own internal heart rate monitor!

Successful use of heart rate to monitor your training comes in the form of establishing proper ranges for different runs. Examples include: Recovery, Overdistance, Endurance, Tempo/Lactate Threshold (LT), and VO2 Max. These zones are not necessarily magic, and sometimes include some overlap in heart rate ranges. These ranges are important, though, and are based off of each individual’s response to training, not simply a maximum heart rate.

You can base training recommendations off of the blood lactate and heart rate response to exercise. This requires a lactate profile test where heart rate and blood lactate concentrations are measured at progressively faster four-minute stages. The lactate threshold is the heart rate and pace at the point where blood lactate levels begin to increase significantly.

This heart rate and pace is close to what a well-trained runner can sustain during races of about 10 miles to a half marathon. For most runners, this heart rate is about 10 beats per minute lower than their average heart rate during a 10K race. Once the lactate threshold pace and heart rates are determined, training zones can be assigned based on your blood lactate response. Most runners should spend a majority of their time in Overdistance and Endurance intensities, with one or two workouts at the Tempo/Lactate Threshold effort each week. Once you have a strong base and are beginning to peak for a race, cut back your total volume of training, and begin adding a weekly VO2 max session. During higher intensity workouts, your heart rate may drift upwards during the progress of a workout. Don’t worry about that, but do try to monitor your effort during these sessions. These harder days shouldn’t leave you completely wasted – that’s what race day is for!

Many athletes tend to train at an intensity that’s too high during their base

and endurance training, and at too low of an intensity during Tempo/LT and VO2 Max sessions. This “regression toward the mean” results in decreased motivation and poor race performances. By expanding your range of training intensities and using your heart rate monitor effectively, you will become a faster and more time efficient athlete!

Neal Henderson, MS CSCS won the 2001 Snow Mountain Ranch Trail Marathon and is the Coordinator of Sport Science at the Boulder Center for Sports Medicine.

Got Heart Rate?by Neal Henderson

Estimated lactate threshold heart rate = Average ½ marathon HR – 5 BPMAverage 10K HR – � to 12 BPM

Average 5K HR – 15 BPMUse the following equation to estimate your lactate threshold

heart rate. You can also determine your lactate threshold heart rate by performing a lactate profile test at a physiology lab.

Recovery ZoneThis zone includes your warm-up, cool-down and easy workouts. Train at a level less than 40 beats per minute below your LT heart rate for 20-40 minutes.

Overdistance ZoneThis zone includes your base training and your long runs to improve the body’s ability to use fat as a fuel source. Train at a level 20 to 40 beats per minte below your LT heart rate for 60-180 minutes.

Endurance ZoneThis zone includes workouts to improve your aerobic capacity and muscular endurance. Train at 10-25 BPM below your LT heart rate for 30-60 minutes.

Tempo/LT ZoneThis zone includes workouts to improve lactate tolerance and race-pace economy. To determine this zone, take your LT heart rate +/- 3-8 BPM. Duration: 15-30 minutes of intervals or sustained effort.

VO2 MaxThis zone includes workouts to increase the amount of blood pumped by the heart and to increase leg speed. Train at 90-95% of YOUR max HR (Don’t estimate – use the highest heart rate you’ve seen while running). Duration: Shorter intervals totaling 8-15 minutes.

Determine Your Training Zones

Now aBoston

Qualifier!

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©2004 reebok International Ltd. All rights reserved. reebok and are registered trademarks and ouTPErForM is a trademark of reebok International.

The Premier running ColleCTion By reeBok

1�

Colorado Runner Racing Series

1. Location2. Race distance

3. Quality of the field

4. Size of the race5. Date of the race

6. Race organization

2004 Racing Series Schedule

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

Example of the points scored

Criteria used in determing Racing Series races:

Sponsored by Nike and The Boulder Running Company

The Colorado Runner Racing Series is a scored series of premier races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will be featured

in Colorado Runner magazine and the top five runners in each division will receive an award from Nike.

Place 1 2 3 4 5 � 7 � � 10 11 12 13 14 15 1� 17 1� 1� 20Open 1 & 2 150 135 125 115 105 100 95 90 85 80 75 70 65 60 55 50 40 30 20 10Masters 100 90 80 70 60 50 45 40 35 30 25 20 15 10 5Grand Masters 100 90 80 70 60 50 40 30 20 10Seniors 100 80 60 40 20

Date Name Distance LocationMarch 13 5K on St. Patrick’s Day 5K Colorado SpringsMarch 14 Runnin’ Of The Green 7K DenverMay 1 Cinco Cinco 5K Fort CollinsJune 12 Run The Rockies 13.1M FriscoJune 13 Garden Of The Gods 10M Colorado SpringsJune 27 Stadium Stampede 5K DenverJuly 4 Boogie’s Diner Buddy Run 8K AspenJuly 31 Classic 10,000 10K Colorado SpringsAugust 1 Evergreen Town Race 10K EvergreenAugust 7 The Human Race 5K Fort CollinsAugust 14 Georgetown To Idaho Springs 13.1M GeorgetownSeptember 19 Governor’s Cup 10K DenverSeptember 26 Boulder Backroads 13.1M BoulderOctober 10 Durango Marathon 26.2M DurangoNovember 13 Rim Rock Run 37K Grand Junction

March / April 2004

www.coloradorunnermag.com

Beaver Creek Snowshoe Adventure Series #2

Beaver Creek, COJanuary 10, 2004

126 Finishers - 10K258 Finishers - 5KBy Amy Hornyak

Sunshine and blue skies brought a record number of snowshoers to Beaver Creek for the second

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

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

Male Overall 10K1. Josiah Middaugh 53:592. Greg Krause 55:183. Travis Macy 56:194. Bernie Boettcher 56:465. Mike Kloser 56:566. Hal Clark 57:147. Jason Bortz 57:308. Eric Schwartz 58:599. Chris Valenti 59:37

10. Darren Lacy 1:00:01

Female Overall 10K1. Danelle Ballengee 1:00:182. Anita Ortiz 1:03:113. Syl Corbett 1:04:404. Helen Cospolich 1:05:095. Lisa Isom 1:08:016. Karen Smith 1:09:277. Cait Boyd-Hilmer 1:11:208. Lisa Jhung 1:11:319. Sara Tarkington 1:12:0410. Louisa Jenkins 1:14:00

Male Overall 5K1. Ryan Goheen 26:222. Benedictus Kok 26:593. Dennis Webb 29:324. Mark Feinsinger 29:585. Aaron Fink 31:066. Dean Sheppard 31:577. Thomas Witman 32:018. Larry Rose 32:099. Brandon Jozwiak 32:2510. Andrew Nauman 32:2811. David Bourdon 32:4212. Patrick Giefer 32:4313. David Haar 32:5714. Mark Frazier 33:1115. Rick Schmelzer 33:16

Female Overall 5K1. Heidi Vosbeck 30:472. Alley Henderson 31:463. Vicky Keleske 32:234. Ellen Miller 34:005. Annie Moskoff 34:406. Christine Pierangeli 35:077. Julie Cox 35:188. Christina Schleicher 35:249. Myriah Blair 36:0210. Kyle Copeland 36:1811. Alica Probromski 36:2112. Anne Menconi 36:2713. Kristine Leslie 36:2914. Mar Christen 36:5415. Sarah Rudasill 36:58

Full Results at www.bcsnowshoe.com

AT THE RACESRACE REPORTS > RACE RESULTS > RACE CALENDER

Record Number Of Snowshoers At BC Event

Start of the Dash For Cash

17

AT THE RACES: RACE REPORTS

Snow Storm Slows Turquoise Lake Race

Father and son team Mark and Travis Macy plunge through the fresh powder

Turquoise Lake 20M SnowshoeLeadville, CO

January 3, 200440 Finishers

By Adam Feerst

The 15th running of the Turquoise Lake 20 Mile Snowshoe Race was one of the slowest in history. Coming on the heels of

the season’s first major snowstorm, the racers had to deal with nearly a foot of fresh powder. In only the first 1.25 miles, as runners tromped through powder to the lake, the leaders were already seven minutes behind the race’s typical pace.

A large pack of about 15 runners stayed together for the first 3.2 miles, to and across the lake, then up the climb to Turquoise Lake Road. The pack split apart from there.

Josiah Middaugh, who’s won about everything over the past two years, pulled away to win in 3:44:39. That’s much slower than typical since an average winning time for the race

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

Male Overall1. Josiah Middaugh 3:44:392. Tom Sobal 3:49:523. Hal Clark 3:59:28

Female Overall1. Tania Pacev 5:12:382. Colleen Ihnken 5:24:383. Rickie Redland 6:02:18

Full Results at www.racingunderground.com

Agnew And Poel Crush Competition at Polar Bear 5K

Boulder’s Tanya Poel wins the Polar Bear 5K

Polar Bear 5KWashington Park, Denver, CO

January 18, 2004Finishers - 165 Run, 35 Walk

On a perfect day in mid-January, some of Boulder’s best made the trek to Denver’s Washington Park for the Polar Bear 5K.

Under mostly sunny skies and warmer than averge temperatures, Kristian Agnew pulled away from the field after just the first half mile in route to a convincing 15:10 win. Todd Lopeman, also of Boulder, tried to stay close, but was unable to match the speed of Agnew. He finished second in 15:48. Northglenn’s Tony Tochtrop rounded out the top three by finishing the course in 17:28. A Boulder resident also dominated the

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

Male Overall1. Kristian Agnew 15:102. Todd Lopeman 15:483. Tony Tochtrop 17:284. Brian Glotzbach 18:275. Matt Meehan 18:326. Alex Perry 19:167. Tom Green 19:318. Joe Anderson 19:489. Greg Bakke 20:0010. Will Carspecken 20:14

Female Overall1. Tanya Poel 18:462. Noreen Shea 19:513. Erin Kasper 20:514. Andrea Santa Maria 22:305. Joslin Heyward 22:536. Elizabeth Voss 22:567. Denae Hafer 22:588. Alyssa Mack 23:059. Julie Raffety 23:0910. Annie Moskeoff 24:00

Male Overall Walk1. Darrl Meyers 30:122. Neil Horton 35:263. Robert mcGuire 37:22

Female Overall Walk1. Miranda Cooper-Grundy 37:472. Gwen Nicks 40:323. Bonnie Parker 40:38

Full Results at www.bkbltd.com

And they’re off! The start of the race

1� March / April 2004

Super Bowl 5KWashington Park, Denver, CO

January 25, 2004Finishers - 177 Run, 20 Walk

Fast 5K’s in January are not a common sight in Colorado. Traveling for a 5K is an

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

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

Male Overall1. Sean Nesbitt 15:142. Isaiah Festa 15:233. Todd Larson 16:554. Mike Callor 16:585. Owen Kirk 18:366. Ryan Wess 18:417. Brian Glotzbach 18:478. Scott Nalbach 19:009. Steve Becker 19:1310. Richard Falat 19:43

Female Overall1. Carrie Messner 17:382. Lindsey Hyman 19:383. Emily Willems 19:474. Andrea Santa Maria 20:235. Maureen Boyle 21:546. Marley Shipps 22:387. Dawn Clinton 23:058. Kimbal Crangle-Krizm 23:279. Beca Fischer 23:4410. Connie Ahrasbrak 25:01

Male Overall Walk1. Daryl Meyers 29:382. Neil Horton 35:003. Robert McGuire 36:48

Female Overall Walk1. Rosalia Murch 38:022. Kerstin Meyers 39:193. Gwen Nicks 39:30

Full Results at www.bkbltd.com

Pikes Peak Road RunnersWinter Series #2 8M/4MEl Pomar Youth Complex

Colorado Springs, COJanuary 24, 2004

Finishers - 103 8M, 222 4M

The winter running season in Colorado is usually pretty

dormant, which is exactly the reason why the Pikes Peak Road Runners Club hosts an annual winter series. The four-race series consists of gradually longer races

in January and February, and runners get to choose from two different race distances at each event.

The second race of the series offered four mile and eight mile options. With warmer than average temperatures and partly cloudy skies, about 300 runners showed up on race morning. Starting at the El Pomar Youth Sports Center (home of

the Colorado State High School Cross Country Championships), the

four milers started south down the Pikes Peak Greenway Trail. With a slightly downhill course on the way out, many runners were lured into going out too fast and paying the price on the return uphill trip.

Paying no attention to the vertically challenging return was Seth Wealino of Colorado Springs who finished the race in a quick 21:12. He was followed by Adam Rich of Colorado Springs and Mike Wasson of Monument

(21:54 and 22:46 respectively). The women’s race was closer with the first two women (Jenny Hockman and Heather Stites of Colorado Springs) staying within 10 feet of each other on the way out. However, Jenny pulled away on the two mile return trip for a 70 second victory.

In the eight mile race, the runners ran south on the bike path for four mile, then turned back. This didn’t seem to matter to Phil Hudnall of Colorado Springs, as he had put about 60 seconds on the field in just the first two miles. He would coast to the finish in 46:51. Placing second was Eric Peterson of Colorado Springs (48:10), who was followed by Scott Lebo of Colorado Springs (48:19). The first women was Bev Zimmerman of Monument (57:39). She was followed by Jennifer Wheeler Buenge of Casatle Rock and Leighann Lawrentz of Colorado Springs (58:22 and 1:00:24).

Male Overall 8M1. Phil Hudnall 46:512. Eric Peterson 48:103. Scott Lebo 48:194. Kiran Moorty 48:40

5. Anthony Surage 50:446. Alan Davidson 51:017. Matt Connors 52:158. James Webber 52:269. Michael Schoudel 53:1910. Ross Conrad 53:36

Female Overall 8M1. Bev Zimmermann 57:392. Jennifer Wheeler Buenge 58:223. Leighann Lawrentz 1:00:244. Susan Bellard 1:00:315. Andrea Wagner 1:00:436. Katherine Carpenter 1:00:547. Carla Augenstein 1:02:348. Diane Ridgway 1:02:469. Gina Harcrow 1:03:5110. Susan Rietze 1:05:42

Male Overall 4M1. Seth Wealino 21:122. Adam Rich 21:543. Mike Wasson 22:464. Jonathan Huie 23:215. Curtis Larimer 23:276. Peter Armstrong 23:447. Randy Ward 23:558. Ryan Phillian 24:009. Andy Rinne 24:1210. Sean Kiane 24:27

Female Overall 4M1. Jenny Hockman 28:122. Heather Stites 29:253. Kristen Anthony 29:334. Sarah Park 29:515. Natalia Pond 29:576. Kate Reis 29:597. Sandie Hubbard 30:168. Ashlee Withrow 30:289. Mary Williams 30:3410. Sabrina Gregath 30:40

Full Results at www.pprrun.org


PPRR Winter Series in Full Swing

Lookin’ Good in the 4 Mile Run

Super Bowl 5K A Hit in Washington Park

Daryl Meyers wins the 5K Walk

1�www.coloradorunnermag.com



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

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

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

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

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

Coloradans Dominate U.S. Cross Country Championships in Indianapolis

All P

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Resolution Run 5KDecember 31, 2003Fort Collins, COFinishers: 298-Run, 64-WalkFull Results at www.bkbltd.com

Male Overall Run1. Steve Cathcart 16:332. Richard Bishop 16:493. Mike Maher 17:094. Stan Emery 17:155. Paul Murphy 17:466. Tim Hebert 18:307. Walt Peoples IV 18:408. Eric Kaltenberger 18:529. Ryan Whipple 19:0410. Mike McClaran 19:2911. John Langston 19:4312. Duane Rorie 19:5113. Bruce Lampert 19:5614. Peter Stackhouse 19:5715. David Hunter 19:58

Female Overall Run1. Emily Moyer 20:022. Mary Shore 20:133. Marcie Glass 20:154. Sarah Hamlin 20:465. Kacie Tomlinson 21:396. Shannon Bridgeman 21:437. Cindy Strzelec 21:448. Michelle Cassidy 22:249. Mel Baker 23:2210. Megan McGrew-Campi 23:2411. Connie Demercurio 23:3012. Tina Thigpen 23:5413. Gail Gumminger 24:2414. Lisa Harrison 24:2515. Janie Wagstaff 24:26

Male Overall Walk1. Greg Delude 34:292. Steve Lockhart 35:443. John Shelton 36:134. Eddie Feeley 39:435. Mark Miles 39:51

Female Overall Walk1. Laura Ford 37:372. Becky McDaniel 38:033. Judy Christensen 38:124. Teghan Delude 40:015. Nancy Lefler 40:25

Resolution Run 5KDecember 31, 2003Washington Park, Denver, COFirst 100 Finishers ScoredFull Results at www.boulderroadrunners.org

Male Overall 1. Jason Schlarb 16:442. Sam Schusterman 16:463. Mike Callor 16:544. Clifton Oertli 17:055. Hector Martinez 17:246. Jesus Martinez 17:287. Miguel Cazares 17:308. Jacques Strappe 17:399. Fritz Rogers 17:5410. Isaiah Rubio 17:5911. Louis Martinez 18:0012. Erik Solof 18:0113. Louis Flores 18:0514. Andre Raveling 18:1215. Adam Feerst 18:36

Female Overall 1. Carrie Messner 17:202. Heather Hunt 18:373. Patty Rogers 18:534. Tanya Gaurmer 20:025. Noreen Shea 20:116. Jody Schrader 20:127. Carrie Zografos 20:178. Erin Kasper 20:439. Tania Pacev 20:5810. Dawn Fischer 21:0811. Marley Shipps 21:1812. Kimberly Shigeno 22:0913. Sophie Galleher 22:1614. Cynthia Hinojosa 22:2015. Tracey Lipfert 22:27

Rescue Run 10K/5KJanuary 1, 2004Palmer Park, Colorado Springs, COFinishers: 211-10K, 210-5KFull Results at www.pprrun.org

Male Overall 10K1. Ryan Hafer 35:032. Mike Wasson 35:22

3. Josephus LeRoux 35:384. Dan Vega 35:585. Paul Koch 36:426. Cody Hill 36:537. Scott Lebo 37:088. Eric Zoiner 37:459. Anthony Surage 38:1610. Eric Peterson 38:3911. Rich Hadley 39:3712. Tommy Morphet 40:2113. Shawn Parsons 40:3114. Jonathan Fitton 41:1815. Steve Scholz 41:23

Female Overall 10K1. Jo Lodge 36:592. Tracy Stewart 40:023. Rochelle Hyatt 41:584. Lisa Rainsberger 43:275. Bev Zimmermann 44:396. Jennifer McGranahan 46:507. Carla Augenstein 46:588. Kathy Pidcock 47:169. Gina Harrow Basil 49:0810. Kimberly Greer 49:1311. Carol Lyndell 49:3712. Janice Roemmich 50:4213. Lani Gendron 51:1414. Angie Wagner 51:1515. Micky Simpson 51:23

Male Overall 5K1. Andrew Robinson 16:202. Eli Bremer 17:403. Peter Anderson 18:104. Brian Kates 18:205. Nigel Miller 18:256. Nathan McCrary 19:267. Daniel Taylor 19:378. Lile Budden 19:489. Frank Hibbitts 20:0010. Erik Frank 20:2611. Neil Boniface 20:2712. Christopher Pavlin 20:3913. Gerald Romero 20:5114. Elliot Sanders 20:5215. Bruce Miller 21:09

Female Overall 5K1. Linda Staines 21:432. Angela Taylor 21:513. Emily Hanenburg 22:134. Chandra Lloyd 24:005. Emily Adcox 24:066. Teresa Taylor 25:577. Eileen Wilfong 26:058. Deb Anderson 26:139. Heather Braley 26:1610. Margaret Stauffer 26:1711. Marijane Martinez 26:2712. Jenna Smith 26:3513. Kim Massey 26:4514. Misti Frey 27:1415. Susan Taylor 27:26

New Years Day 5KJanuary 1, 2004Fort Collins, CO223 FinishersFull Results at www.runnersroostftcollins.com

Male Overall 1. Cheruyaot Petero 16:122. Paul Brown 17:003. Stan Emery 17:044. Jim Elwell 17:425. Ryan Whipple 18:426. Daniel Burton 18:457. Brian Giauque 18:508. Roger Sayre 18:559. Ron Michaels 19:0210. Greg Hughes 19:0611. Kent Oglesby 19:0712. Steve Santana 19:1313. Matt Scott 19:2614. Dan Korb 19:3815. Paul Hrad 20:04

Female Overall 1. Mercedes Gil 18:352. Katie Follett 19:083. Jennifer Lee 19:264. Margaret Kritzer 19:515. Sarah Hobbs 20:286. Jessica Cooney 20:447. Amy Hayes 20:538. Trish Casson 21:199. Theresa Rudel 21:2110. Susan Baum 22:1911. Wendy Mader 23:0112. Lola Ackerman 23:4713. Cathy Lee 23:5514. Robin Conley 23:58

15. Colleen Kintzley 24:07

Swift Skedaddle Snowshoe 10K/3KJanuary 4, 2004Raven Golf Club, Silverthorne, COFinishers: 50-10K, 29-3KFull Results at www.racingunderground.com

Male Overall 10K1. Mike Moher 1:18:362. Andrew Adamowski 1:18:443. Nate Llerandi 1:19:15

Female Overall 10K1. Anita Ortiz 1:19:322. Helen Cospolich 1:21:223. Martha Lunsky 1:22:22

Male Overall 3K1. Andrew Scott 29:432. James Lynum 30:253. Andy Arrance 34:38

Female Overall 3K1. Amanda Ewing 29:532. Lisa Starrakas 31:003. Michelle Lyman 32:20

Lafayette Oatmeal Festival 5KJanuary 10, 2004Lafayette, CO986 FinishersFull Results at www.active.com

Male Overall 1. Scott Larson 16:132. Tim Luchinske 16:343. Greg Weich 16:474. Joey Zins 16:505. Sean Nesbitt 16:586. Peter Hopkins 17:267. Chris Piazzola 17:358. Joshua Mietz 17:459. Campbell Ilfrey 17:5910. Todd Deboom 18:1511. Chuck Jernigan 18:2712. Carl Schmitt 18:4413. Henk Moorlag 18:5614. Jeremy Cowperthwaite 19:2015. Steven Kohuth 19:2116. Steven Sellars 19:2417. Scott Guenther 19:2918. Tim Gaskins 19:5719. Jesse Modica 20:0120. Jeremy Duerksen 20:1421. Chris Hedman 20:2222. Rio Benzon 20:2223. John Conrad 20:2824. Phil Corbett 20:5125. Bill Tankovich 20:5226. Alex Schatz 20:5827. Eric Crespin 21:2128. Andrew Haskell 21:2929. Aaron Juretus 21:3930. Peter Kalesz 22:1331. Michael Dipiero 22:1432. Jeff Phillippe 22:2133. Donald Ford 22:2234. Mark Dinkel 22:2335. Joseph Grubb 22:2636. Daniel Finelt 22:2837. Bradley Vogt 22:2938. Joe Puhr 22:3039. Daniel O’Brien 22:3340. Ben Jones 22:37

Female Overall 1. Laurie Edwards 19:192. Kelly Carlson 19:313. Nicole Deboom 19:324. Lynn Borling 19:535. Kristi Jordan 20:346. Erin Kasper 21:537. Laurie Nakauchi-Hawn 22:018. TJ Kaspar 22:079. Dawn Lenz 22:3810. Bridget Strand 22:4711. Karen Jones 22:4912. Svenja Knappe 23:1613. Heather Szabo 23:2114. Leslie Sugianto 23:2415. Kimman Harmon 23:2816. Mali Petherbridge 23:3517. Patti Bauman 23:4018. Dee Dee Beard 23:4219. Rebecca Nash 23:5620. Carol Shively 24:0021. Jenni Swenson 24:1722. Dawn Clinton 24:2223. Kay Adams 24:2224. Janice Hunt Louden 24:23

25. Janet Degrazia 24:3226. Sonya Seidler 24:3327. Mel Taylor 24:3528. Sally Rubbiolo 24:3729. Melikssa Neal 25:0530. Lisa Birkhofer 25:0631. Dena Deboom 25:1332. Jacque Larson 25:2033. Kate Phillips 25:2734. Jaye Zola 25:2935. Heather Solar 25:3036. Su-Lai Hamilton 25:3337. Margaret Bachrach 25:3438. Leah Romaine 25:4339. Jo-Ann Beserra 25:4440. Diane Wild 25:47

CMRA Lake Arbor 5KJanuary 10, 2004Thornton, CO55 FinishersFull Results at www.comastersrun.org

Male Overall 1. Hector Martinez 17:092. Jesus Martinez 17:273. Isaiah Rubio 17:494. Miguel Cazres 18:265. Oscar Flores 18:59

Female Overall 1. Susan Bellard 21:292. Julie Kimpel 23:573. Deb Acree 25:334. Esmerelda Martinez 25:345. Susan Rome 26:43

Frostbite 4MJanuary 10, 2004Montrose, CO22 FinishersFull Results at www.coloradorunnermag.com

Male Overall 1. Eric Packard 23:122. John Unger 27:203. Scott Hammer 28:32

Female Overall 1. Tauna Vergas 27:042. Keri Nelson 27:583. Cassandra Henion 29:48

Casper Windy City StridersWinter Series #1 2MJanuary 10, 2004 Casper, WY67 FinishersFull Results at www.windycitystriders.com

Male Overall 1. Wes Holman 10:352. Paul Lobdell 12:003. Dick McDonald 12:024. Robert Royse 12:515. Neal Neumiller 13:20

Female Overall 1. Sarah Balfour 12:062. Becky Sondag 12:093. Cindy Parrish 13:034. Nadia White 13:445. Annie Kepler 14:53

Pikes Peak Road RunnersWinter Series #1 10K/5KJanuary 10, 2004Fox Run Park, Colorado Springs, COFinishers: 101-10K, 223-5KFull Results at www.pprrun.org

Male Overall 10K1. Jason Hubbard 38:372. Joe Fogarty 41:463. Scott Lebo 41:534. Eric Peterson 41:575. Michael Hagen 43:486. Anthony Surage 44:157. Todd Murray 45:268. Michael Schoudel 45:299. Tom Burnett 46:2610. Rich Hadley 46:43

Female Overall 10K1. Bev Zimmermann 51:002. Jennifer Wheeler 51:413. Leighann Lawrentz 54:024. Andrea Wagner 54:325. Diane Ridgeway 56:336. Carla Augenstein 56:50

7. Gina Harcrow 57:478. Katherine Carpenter 59:00

9. Kelly Lauterbach 59:1310. Julie O’Neill 1:01:11

Male Overall 5K1. Adam Rich 18:482. Ryan Hafer 19:013. Mike Wasson 19:524. Jonathan Huie 19:585. Matt Williams 19:596. Curtis Lariner 20:227. Gordon Birdsall 20:508. Peter Armstrong 21:129. Brandon Leslie 21:2210. Ryan Phillian 21:3711. Andy Rinne 21:4012. Sean Kiane 21:4313. Randy Ward 21:4914. Jason Nykiel 21:5715. Jared Klajnbart 22:01

Female Overall 5K1. Jenny Hockman 25:252. Heather Stitkes 26:263. Susan Griffin-Katlikan 26:494. Natalia Pond 26:595. Mary Williams 28:136. Sandie Hubbard 28:187. Marcia Keilers 28:208. Sarah Park 28:249. Sabrina Gregath 28:5310. Ashlee Withrow 28:5811. Kristen Anthony 29:0712. Tamara Rogers 29:1813. Lisa Short 29:3714. Kate Reis 29:3715. Megan Burrell 29:40

Frostbite Five 5MJanuary 17, 2004Pueblo, CO75 FinishersFull Results at www.socorunners.org

Male Overall 1. Phil Hudnall 26:382. Mike Wasson 26:503. JJ Huie 28:164. Timothy Boilard 28:185. Anthony Surago 28:40

Female Overall 1. Emily Borrego 35:582. Vicki Meier 37:593. Darlene Phelps 38:414. Candice Creecy 39:215. Marijane Martinez 41:23

Pazzo’s Meadow Mountain 9MColorado State Snowshoe ChampionshipsJanuary 17, 2004Vail, CO48 FinishersFull Results at www.pedalpowerbike.com

Male Overall 1. Travis Macy 1:25:322. Mike Kloser 1:27:223. Jason Bortz 1:27:47

Female Overall 1. Danelle Ballangee 1:37:402. Anita Ortiz 1:40:263. Lisa Isom 1:48:20

Colorado Governors Cup 5K SnowshoeJanuary 24, 2004Frisco Nordic Center, Frisco, CO52 FinishersFull Results at www.emgcolorado.com

Male Overall 1. Isaac Barnes 19:002. Benedictus Kok 20:053. Mark Eller 22:434. Robert Gardner 22:495. Bob Cattrell 23:08

Female Overall 1. Danelle Ballengee 20:302. Martha Lunsky 24:413. Amanda Ewing 25:184. Haley Beann 25:525. Lisa Jhung 26:02

Chilly Cheeks Duathlon #2January 25, 2004Cherry Creek State Park, Denver, CO1.6M Run/4M Bike/2.8M Run/6M Bike67 FinishersFull Results at www.racingunderground.com

AT THE RACES: RACE RESULTS


Male Overall 1. John Phillips 50:382. Andrew Holton 55:323. John Gutierrez 56:534. Woody Noleen 58:205. Edward Oliver 58:41

Female Overall 1. Jennifer Lee 1:00:452. Lauire Edwards 1:03:413. Diane Ridgeway 1:07:104. Leah Vandevelde 1:07:215. Lauren Greenfield 1:11:58

Casper Windy City Striders Winter Series #2 5KJanuary 31, 2004Casper, WY74 FinishersFull Results at www.windycitystriders.com

Male Overall 1. Paul Lobdell 18:432. Dick McDonald 19:423. Neal Neumiller 20:284. Randy Hatlestad 20:325. Cam Corbett 20:44

Female Overall 1. Cindy Parrish 19:582. Nadia White 20:583. Annie Kepler 23:054. Kim Garrett 24:515. Amy Dale 24:55

Triple Diamond 5K SnowshoeFebruary 1, 2004Winter Park, CO65 FinishersFull Results at www.coloradorunnermag.com

Male Overall 1. Mark Lowe 38:412. Adam Feerst 40:393. Peter Donelan 41:084. Mark Miller 42:365. David Rothenburger 43:09

Female Overall 1. Betsy Kalmeyer 44:042. Michele Jensen 44:333. Julie Lind 45:00

4. Deana Case 1:00:125. Patricia Emigh 1:01:44

Cordillia Snowshoe Race 10K/5KFebruary 7, 2004Edwards, COFinishers: 22-10K, 27-5KFull Results at www.active.com

Male Overall 10K1. Charlie Wertham 44:412. Grant Houniet 50:053. Jeff Jewell 51:41

Female Overall 10K1. Paula Bowman 58:072. Heidi Vosbeck 58:473. Maureen Colihan 1:16:49

Male Overall 5K1. Tom Solawitz 29:112. Irwin Ray 30:433. Mark Gram 34:06

Female Overall 5K1. Vicky Keleske 31:562. Kim Montague 36:323. Karen Wolfe 40:33

Screamin’ Snowman Snowshoe 10K/5KFebruary 8, 2004Nederland, COFinishers: 72-10K, 86-5KFull Results at www.active.com

Male Overall 10K1. Bernie Boettcher 59:362. Travis Macy 1:01:113. Chris Valenti 1:01:364. DAve Mackey 1:02:325. Mark Burgess 1:03:03

Female Overall 10K1. Anita Ortiz 1:06:022. Sara Tarkington 1:13:023. Lisa Jhung 1:15:224. Katie Arnot 1:15:415. Lisa Mills 1:16:45

Male Overall 5K

1. Greg Polseo 35:052. Aaron Fink 35:293. Christian Fuller 37:114. Matt Schneider 38:115. Bill Gagnon 38:31

Female Overall 5K1. Laurie Edwards 38:012. Cindy Copeland 38:153. Nancy Hobbs 38:194. Sue Covington 38:275. Elizabeth Atkins 40:03

Goldrush Snowshoe 5KFebruary 8, 2004Frisco, CO36 FinishersFull Results at www.emgcolorado.com

Male Overall 1. Issac Barnes 19:592. Tom Sobal 20:393. John Swartz 22:54

Female Overall 1. Kate Chapman 29:582. Virginia Bradley 30:563. Jacqueline Esquibel 32:08

Valentine’s Day 5KFebruary 13, 2004Washington Park, Denver, COFinishers: 191-Run, 15-WalkFull Results at www.bkbltd.com

Male Overall Run1. Andy Bupp 16:272. Derek Griffiths 16:413. Mike Callor 17:044. Austin Thompson 17:275. Brian Glotzbah 17:596. Matt Meehan 18:027. Alexander Perry 18:318. James Eastland 19:409. Dave Cunningham 19:5410. Jason Oliver 20:11

Female Overall Run1. Heather Hunt 18:152. Erika Leetmea 21:273. Karen jones 22:174. Amy Efaw 22:295. Lynn McEwen 22:39

6. Kate Zehnacker 22:457. Kate Leonard 22:568. Clare Hiatt 23:529. Libby Voss 23:5910. Teri Winker 24:15

Male Overall Walk1. Daryl Meyers 31:272. Karl Schipper 34:343. Robert McGuire 36:50

Female Overall Walk1. Miranda Grundy 37:162. Jody Pritzi 39:133. Kathy Miller 41:23

PPRR Winter Series #3 10M/5MFebruary 14, 2004Colorado Springs, COFinishers: 88-10M, 206-5MFull Results at www.bkbltd.com

Male Overall 10M1. Scott Lebo 1:04:272. Eric Peterson 1:05:593. Dominik Nogic 1:08:484. Anthony Surage 1:10:335. Matt Connors 1:10:54

Female Overall 10M1. Jennifer Buenge 1:19:292. Bev Zimmermann 1:21:203. Carla Augenstein 1:23:174. Andrea Wagne 1:23:555. Katherine Carpenter 1:24:51

Male Overall 5M1. Adam Rich 28:052. Jonathan Huie 30:053. Gordon Birdsall 30:154. Matt Williams 30:265. Sean Kiane 30:446. Randy Ward 30:547. Andrew Abdella 30:578. Andy Rinne 31:339. Chad Halsten 31:4710. Ryan Phillian 32:1011. Aaron Sever 32:3012. Brian Stillwell 32:4313. James Webber 32:4814. Matthew DeGeorge 33:1015. Curtis Larimer 33:16

Female Overall 5M1. Jenny Hockman 36:002. Amanda Stevens 36:083. Sandie Hubbard 36:584. Heather Stites 37:515. Susan Griffin 38:006. Sarah Park 38:157. Desiree Romero 39:058. Natalia Pond 39:229. Kate Reis 39:4810. Marcia Keilers 40:3011. Sabrina Gregath 40:3812. Tamara Rogers 40:5313. Nicole Vettese 41:0014. Autumn Petros-Good 41:2915. Ashlee Withrow 41:58

CMRA 40 Furlongs 5MFebruary 14, 2004Littleton, CO64 FinishersFull Results at www.comastersrun.org

Male Overall 1. Hector Martinez 27:222. Isaiah Rubio 28:223. Jason DeHerrera 30:064. Miguel Cozares 30:275. Omar Torres 30:30

Female Overall 1. Genevieve Rubio 38:582. Deb Acree 39:423. Nancy Denniston 39:574. Kim Massey 42:115. Michelle Slingsby 45:48

AT THE RACES: RACE RESULTS

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

RACE DIRECTORS:

Submit your race results by email to

[email protected] or by fax to 720-570-3469

Always check the event web site or call the phone number to verify information before going to the event.

March 0�

5K to Benefit FLC XC ScholarshipSanta Rita Park, Durango, CO10:00 [email protected]

Black Dragon Wash 20MGreen River, [email protected]

Canyonlands Tune-Up 10K Fruita Civic Center, Fruita, CO10:00 AM970-245-4243 [email protected]

PPRR Nielson Challenge 1M/2MN. Monument Valley ParkColorado Springs, CO8:00 [email protected]

March 07

RMRR Trophy Series 3MCrown Hill Park, Denver, CO9:00 [email protected]

Spring Runoff 10M/10K/5K/2MDutch Clark Stadium, Pueblo, CO9:00 AM719-547-2777www.socorunners.org

Tortoise and Hare 10K Lee Martinez Park, Ft. Collins, CO8:00 AM970-225-3900www.footoftherockies.com

Tri Club Indoor Tri Series15Min Swim/15Min Bike/15Min RunCSU Rec Center, Ft. Collins, CO7:00 AMwww.coloradomultisport.com

March 13

5K on St. Patrick’s DayOld Colorado CityColorado Springs, CO10:00 [email protected]

Alfred Packer Trail Challenge13.1M/26.2M/39.3MChatfield State Park, Littleton, CO6:00 [email protected]

Healthy Soles 10K/5K Montrose Pavilion, Montrose, CO9:00 [email protected]/org/runners/

Lucky Clover Loop 10K Bear Creek Lake ParkLakewood, CO10:00 AM

303-674-5446

NA Snowshoe Championships 5K/10K McCoy Park, Beaver Creek, CO11:00 [email protected]

Sharin’ Of the Green 5K Old Town, Ft. Collins, CO9:00 [email protected]

Blue Mountain TriathlonMonticello, UT435-587-2029www.4cornerscup.com

March 14

Outback Snowshoe ScrambleDurango, CO8:00 AM970-349-6366www.go-dmt.org

Runnin’ of the Green Lucky 7KLoDo, Denver, CO10:15 [email protected]

March 20

Canyonlands Half Marathon/8K Canyonlands National ParkMoab, UT9:[email protected] www.moabhalfmarathon.org

Windy City Striders Winter Series #4 8K Lifetime Heath and FitnessCasper, WY9:00 AM307-577-4974www.windycitystriders.com

March 21

Ben & Matt’s Trail Prediction Run 10MNature Center, Pueblo, CO9:00 [email protected]

Tri Club Indoor Tri Series15Min Swim/15Min Bike/15Min RunFt. Collins Pulse, Ft. Collins, CO7:00 AMwww.coloradomultisport.com

March 27

Eisenhower MarathonAbilene, KS785-263-2783redcross@access-one.comdickinsoncounty.redcross.org

Hozhoni Days 5KFort Lewis College, Durango, CO10:00 [email protected]

Sprint Training Kickoff Sprint Duathlon 1.5M Run/10M Bike/3M RunSierra High SchoolColorado Springs, CO8:00 AMwww.triduops.com

March 2�

CMRA Spring Spree 10KTwin Lakes Park, Thornton, CO9:00 AM303-693-2278www.comastersrun.org

Orphans of Violence 5KWashington Park, Denver, CO9:30 [email protected]

April 03

Snowshoe Shuffle 10K/5K Vail Mountain, Vail, CO11:00 AM970-476-6797www.vvmc.com

Flying Panda 5KLincoln Jr. HighFt. Collins, CO8:00 AM970-493-6701www.footoftherockies.com

Ft. Collins 5KCSU Oval, Ft. Collins, CO8:00 AM970-227-5514www.footoftherockies.com

PPRR Nielsen Challenge 1M/2MN. Monument Valley ParkColorado Springs, CO8:00 [email protected]

Windy City Striders Winter Series #5 10K Casper, WY9:00 AM307-577-4974www.windycitystriders.com

YMCA Dash 5K Superior Community ParkSuperior, CO8:30 AM303-442-2778www.active.com

April 04

Platte River Trail 1/2 Marathon Littleton City HallLittleton, CO8:00 [email protected]

www.runnersroost.com

RMRR Trophy Series 4 MileBear Creek Bike PathDenver, CO9:00 [email protected]

April 10

Easter Sun Run 10K Sedgwick County ParkWichita, KS9:00 AM316-708-0808www.runwichita.org

FLC Tri-the-Rim Triathlon500Y Swim, 12M Bike, 5K RunFort Lewis CollegeDurango, CO8:00 AM970-247-7503www.go-dmt.org

Prairie Dog Scholarship 5KFront Range Community CollegeWestminster, CO9:00 AM303-404-5293www.active.comRamsgate 8K Prediction Run8 RamsgatePueblo, CO8:00 AM719-544-9633www.socorunners.org

Tortoise and Hare 5KS. Monument Valley ParkColorado Springs, CO9:00 [email protected]

April 17

Bolder Boulder 5K QualifierCity Park, Denver, CO7:30 AM303-444-7223www.bolderboulder.com

CMRA Red Rocks 5MRed Rocks ParkMorrison, CO9:00 AM303-430-8731www.comastersrun.org

Earth Day 5KBoulder, CO9:00 AM303-441-3278www.active.com

Earth Day in Evergreen 5K Evergreen, CO10:00 AM303-674-5446

Horsetooth Half-Marathon/RelayHughes StadiumFt. Collins, CO9:00 AM970-377-8005www.active.com

Moab Marathon/20KMoab, UT7:00 AM435-373-3900www.moabmarathon.com

April 1�

Finest Half MarathonCanyon PlazaAlbuquerque, NM6:30 AM505.345.4274www.newmexicomarathon.org

Bittersweet Spring Feet 5K Greeley, CO10:00 AM970-356-6964www.footoftherockies.com

Buffalo Creek Trail Race 15MNear Pine, CO8:00 [email protected]

Canine ClassicBoulder Reservoir, Boulder, CO10:00 [email protected]

MSR Knock-Out 5K Washington ParkDenver, CO8:30 [email protected]

There’s No Place like Home 5KCity Park, Denver, CO10:00 AM303.405.8230www.active.com

Y-Bi Classic Duathlon 2.5M Run, 11.2M Bike, 3M RunPueblo WestPueblo, CO9:00 AM719-543-5151

AT THE RACES: RACE CALENDER

march


but nobody saidyou should

train alone!

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is an individual sport...

distancerunning

Group full & half marathon training program

Ø Complete your 1st full or half marathonØ Improve your time (Qualify for Boston)Ø Achieve your goals, injury free

Contact Coach David & Julie at:720-318-4149 or

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april

[email protected]

April 24

Billy Goat Gruff 13M Trail RunBilly Creek State Wildlife AreaMontrose, CO9:00 AM970-626-4370 [email protected]/org/runners/

Boulder Distance Carnival5M/10M/20MBoulder ReservoirBoulder, CO8:30 AM303-786-9255brc@boulderrunningcompany.comwww.boulderrunningcompany.com

Elbert Reflections 5K/10KElbert Track and Ball FieldsElbert, CO9:00 [email protected]

Fort Lewis College 5K Fort Lewis CollegeDurango, CO10:00 AM970-247-7503www.go-dmt.org

Hidden Peak Snowshoe Hill Climb 4MSnowbird Plaza, Snowbird, UT8:00 [email protected]

Pueblo To Pueblo Run 11M/10K/2MCortez, CO8:00 AM970-565-1151www.cortezculturalcenter.org/pueblorun.html

Race of the Sentry 5K CSU Campus, Ft. Collins, CO7:00 AM970-491-6438www.active.com

Run For A Child’s Sake 10K/5KLibrary Park, Ft. Collins, CO8:00 AM970-407-9739www.footoftherockies.com

April 25

Cherry Creek Sneak 8K/5K

Cherry Creek Mall, Denver, CO8:00 AM303-394-RACEwww.cherrycreeksneak.com

Tarantula and Yappy Dog Prediction Run 8.63MS. Mesa Elementary SchoolPueblo, CO8:30 [email protected]

May 01

Cinco Cinco 5K CSU Oval, Ft. Collins, CO8:00 AM970-491-7165www.footoftherockies.com

Collegiate Peaks Run 50M/25MBuena Vista, CO6:00 [email protected]/buenavista/

Furry ScurryWashington Park, Denver, CO9:00 AM303-696-4941www.ddfl.org

KBCO Kinetic 5K Boulder Reservoir, Boulder, CO9:00 AM303-444-5600www.active.com

Montrail Spring Desert Ultra 25M/50MMack Trailhead, Fruita, CO6:30 [email protected]

Moore Mustangs 5KMoore Middle School, Arvada, CO9:00 AM303-652-9949

Palmer Prowl 5K Palmer Elementary SchoolPalmer, CO9:00 AM303-388-5929

Partners Fiesta 5KGreeley, CO8:00 AM970-356-6964

www.footoftherockies.com

PPRR Nielsen Challenge 1M/2MN. Monument Valley ParkColorado Springs, CO8:00 [email protected]

Shepardson 4KShepardson School, Ft. Collins, CO8:00 AM970-226-6370www.footoftherockies.com

Sprint Challenge 10K/5K Strawberry Park SchoolsSteamboat Springs, CO10:00 [email protected]

Take 5 in the Garden of the Gods 5K/5M Garden of the GodsColorado Springs, CO8:00 [email protected]

May 02

Bolder Boulder 5K Qualifier Boulder, CO7:30 AM303-444-7223www.bolderboulder.com

Cinco de Mayo Run 10K/2KFairgrounds in Pueblo, CO8:00 AM719-564-7685www.socorunners.org

Lincoln Marathon/Half-MarathonUniversity Of NebraskaLincoln, NE7:00 AM402-435-3504 www.lincolnrun.org/marathon.htm

Littleton Stride 10K/5K/1KKetring Park, Littleton, CO9:00 [email protected]

Make-A-Wish Half Marathon Cherry Creek State ParkDenver, CO8:00 AM303-750-9474www.active.com

RMRR Trophy Series 5MCarson Nature Center, Denver, CO8:00 [email protected]

Run For The Zoo 10K/5KRio Grande Zoo, Albuquerque, NM7:00 [email protected]

Run With the Warriors 5KWestminster City ParkWestminster, CO8:00 AM303-428-1227 www.active.com

Tortoise & Hare 6KSpring Park, Ft. Collins, CO8:00 AM970-225-3900www.footoftherockies.com

Spring Chill Triathlon/DuathlonSprint/Olympic/DuathlonBoyd Lake, Loveland, COwww.springchill.com

May 0�

Barkin’ Dog Duathlon5K run, 30K bike, 5K runKeensburg, CO9:00 AM303-527-1798info@racingunderground.comwww.racingunderground.com/barkin.html

Bolder Boulder 5K QualifierFlat Iron Crossing Mall, Superior, CO7:00 AM303-444-7223www.bolderboulder.com

Copper for Colfax Elementary 5kSloan’s Lake, Denver, CO8:00 AM303-573-3899www.active.com

High Line Canal Trail Run 5K/10K DeKoevend Park, Littleton, CO8:30 [email protected]

Mother’s Day 5K Emily Stevens ParkJackson Hole, WY9:30 [email protected]

Panoramic at Bear Creek 4MBear Creek ParkColorado Springs, CO8:00 [email protected]

Run For Shelter 3M XC RunMontrose HS Track, Montrose, CO9:00:00 AM970-249-8536 [email protected]/org/runners/

The Great Escape Trail Race 13.1M/10K/5KDeer Creek Canyon ParkLittleton, CO9:00 [email protected]/oneworld/thegreatescape.htm

May 0�

Fort Collins Old Town Marathon/Half-MarathonOld Town Plaza, Fort Collins, CO6:00 [email protected]

Mother’s Day MileGlenwood MedicalGlenwood Springs, CO1:00 PM970-945-2632www.active.com

Mother’s Day Title 9KBoulder Reservoir, Boulder, CO9:00 AM303-996-0074www.active.com

Telegraph 10K Durango, CO

10:00 [email protected]

May 15

24 Hours of Boulder(Solo, 2-5 person teams) Boulder Reservoir, Boulder, [email protected]

Black Canyon Ascent 10K CO Hwy 347 & US Hwy 50Montrose, CO8:00 [email protected]/org/runners/

CMRA Memorial Run 5K/10K DeKoevend Park, Littleton, CO9:00 AM303-791-6166www.comastersrun.org

Fire Hydrant 5KEdora Park, Ft. Collins, CO8:30 AM970-226-3647www.active.com

Grace Best Giddyup 5K Grace Best ElementaryColorado Springs, CO8:30 [email protected]

Hayden Cog Run 8.4MHayden Town Park, Hayden, CO10:00 [email protected]

Ordinary Mortals Women’s Triathlon525M Swim, 12M Bike, 3M Run Pueblo Regional CenterPueblo West, CO6:45 [email protected]

South Rim Trail Biathlon6M Trail Run, 15M Mountain BikeDurango, CO8:00 [email protected]

Wheels & Heels 5K City Park, Denver, CO10:00 AM303-830-1839w&[email protected] www.active.com

St. George TriathlonSprint/OlympicSt. George, UTwww.stgeorgetriathlon.com

May 1�

AirLife Memorial 10K/5KHudson Gardens, Littleton, CO8:00 [email protected]

Run to the World’s Longest Tram 10K Sandia Casino, Albuquerque, NM6:30 AM505.345.4274www.newmexicomarathon.org



may

The Screamin’ Snowman Race at Eldora

Ordinary Mortals Men’s Triathlon525m Swim, 12M Bike, 3M Run Pueblo Regional CenterPueblo West, CO6:45 [email protected]

May 22

Cottonwood Classic 5K Thornton, CO8:00 [email protected]

Fun Day 5KSoutheast Christian ChurchParker, CO11:00 AM303-841-9292www.active.comHighlands Ranch 5KNorthridge Park

Highlands Ranch, CO8:30 AM303-471-8828www.hrcaonline.org

Hot Springs Short Cut Run 7MSteamboat Springs HealthSteamboat Springs, CO8:00 [email protected]

Moab Steelbender Triathlon1.5K Swim, 20K Bike, 10K RunMoab, UT8:00 [email protected]

May 23

Colorado Rockies Home Run 5K Coors Field, Denver, CO8:15 AM

303-798-7028www.active.com

Tiger Prowl 5K Lakewood HS, Lakewood, CO8:30 AM303-905-6520www.active.com

May 2�

Custer 2020 Run in the Valley 6.25K/1MWestcliffe, CO8:15 AM719-783-9163www.socorunners.org

Run for Rio 5K Rye High School, Rye, CO8:00 AM719-859-5136www.socorunners.org

May 30

Mount Evans Ascent 14.5MEcho Lake, Evergreen, CO7:00 [email protected]

Narrow Gauge Runs 10M/5K Park Elementary, Durango, CO8:00 [email protected]

Wyoming Marathon/Half Marathon/Double MarathonLincoln Monument Rest AreaLaramie, WY6:00 [email protected]/wy2/marathon/

May 31

Bolder Boulder 10K Folsom Field, Boulder, CO

7:00 [email protected]

RACE DIRECTORS:

Submit your race date to be included in the calender to

[email protected]

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Avoiding Injury


Game On! Gearing Up For The New Season

by Dr. Ken Sheridan

It’s that time of year again, time to come out of winter hibernation and start the new training season. Time to plan short term goals which will be

the stepping stones to keeping the ultimate goals we set for ourselves on New Years Eve. I’ll help you reach those goals by preventing any injury that slowed you down last year or which may crop up this year. Any good injury prevention plan begins with… well, a plan. Start by deciding which races you’ll run or peak for this season, then design a training program according to what you need to do each week. Follow the advice below to get to the starting line of your next race in top shape.

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

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

3. Write your goals down. Goals become much more of a reality when written down. Review them once a week and ask yourself if your actions that week were in line with your goals.

4. Build flexibility into your training program. When training for a fall marathon, most people will go on at least one vacation. We’ve had patients try a three-hour training run in Orlando in August –ugh! Needless to say, they were miserable. Try to plan your vacation during a recovery week, or earlier in the season when it’s easier to squeeze in.

5. Get help. Seek help from knowledgeable sources (local running clubs, coaches, books, etc.). Coaches and clubs should have the ability to give you advice based on your needs, not just what works for them or a generic program.

6. Realize there are consequences to working towards goals. Training takes time, which will take away from other activities and family. Realizing this up front will help you keep your commitments.

7. Do a “Where and now” assessment. The best way to start the season is to honestly evaluate your current situation, including health, training and time status. If you were running at a 7 min/mile pace at the end of last year while training 5 days a week and are currently running 2 days a week, you may need to adjust your starting point.

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

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

2. Address chronic injuries, like knee pain or hamstring pulls. These injuries, being caused by repetitive stress, are usually a result of biomechanical faults, and will require a biomechanical fix.

3. Be aware of possible training program errors: a. Moving from cushioned treadmill running to pavement increases the impact on our joints. Move your runs from treadmills to packed dirt, to pavement, and finally to concrete to allow your body to adapt.b. Interval and speed sessions place increased stress on the joints. Prepare the body with a base of long, slow runs before adding speed work, then rest or run lighter workouts the day after.c. Schedule rest. Your body becomes stronger as it recovers from the stress placed on it in training, not during the session itself. Rest becomes more important with age and during growth spurts. Remember, “active rest” in the form of cross training can be effective in preventing the anxiety associated with resting more than you think you need.d. A safe increase in training is a 10% increase in weekly mileage. Jumping from 25 to 28 miles per week should be tolerated by the body, but, increasing mileage and changing to a harder surface may be risky.

4. Stretch!! In 14 years of practice I’ve never treated a runner who stretched too much. Stretching is more effective after you’ve warmed up and should at least be included at the end of your run.

MENTAL GAME ON!Several things help make your goals a reality

PHYSICAL GAME ON!What about injury prevention?

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Hit The Dirt... Trail ReviewAnimas City Mountain Trail

Durango, Coloradoby Debra Van Winegarden

To reach the trail head from downtown Durango, drive north on Main Avenue to 32nd Street. Go left (west) four blocks to West 4th Avenue. Turn right and go two blocks to the rough dirt parking area. There are many trails on the mountain, but this article will only describe the loop

that circles the mountain, following the route of the annual October Mug Run. From the parking lot, go through the gate, then straight ahead on the trail that climbs the east edge of the mountain. The trail switch-backs up through a landscape of pinion-juniper and scrub oak, dotted with agaves and

prickly pear. At each of the four trail junctions, bear right. You’ll pass an ancient log with a tightly spiraled trunk. About a quarter mile past this log is one of several overlooks. This one shows a startling contrast between the ever so straight Main Avenue and the meandering Animas River. Just past the third trail junction you can catch a glimpse of the forested top of the mountain. At approximately 2.75 miles the trail makes a left turn to the west at the foot of a huge, dead pinion tree. From here you can see the San Juans, including the Twilights to the north, the tip of Engineer if you know where to look, and Missionary Ridge across the valley to the east. The prominent rock fall occurred in 1997. Not far from this overlook, there is another trail intersection where you’ll want to stay right. There’s a short, gradual climb to the high point at 8,161’, a 1,481’ gain from the trail head at 6,680’. You’re now cruising through a ponderosa forest. In the spring, after a wet winter, the entire upper mountain is carpeted with fields of brilliant yellow mule’s ears.

After about 3.5 miles and a short downhill, the trail makes another sharp left and heads south and down. Before descending, approach the edge of the mountain and stand on the rock outcropping to check out the in-your-face view of the La Plata Mountains. Silver Mountain is the highest mountain on the left; Lewis is to its right. Further right, you can just make out The Notch. The Kennebec Challenge, a 15-mile race up La Plata Canyon in August, goes through this notch and over the shoulder of Lewis Mountain. Barnes Mountain is the low-lying rise before you. Directly below is the community of Turtle Lake. Now the fun begins. Having picked your way up through the rocks on the east side, you can let it rip on this fast and relatively smooth downhill. The trail gets rocky as you descend. At the 6 mile mark you are faced with the first of four left options. Any one of them but the first will take you back to the trail head. The second left follows the Mug Run course. If you choose to continue, approximately 100’ past the power lines the trail splits in four directions. To get back to your car, you must go left here. Straight ahead takes you to the green water tank. Ahead 20’ and then right takes you down to the Birket Drive trail head. If you want more miles, make a sharp right and follow the contour for not quite 3 miles along the base of the mountain to the west. You will run by various sets of boulders popular with the climbing community before reaching a paved road. Turn around and come back the way you came. Trail maps are posted at most of the intersections to help keep you on course. There’s a secondary trail head at the end of Birket Drive. Drive west on 25th street 0.3 miles past Miller Middle School, turning right on Birket. This trail will access the one described, adding minimal distance and about 100’ in elevation gain. Animas City Mountain is managed by the BLM. It is subject to closure during some winter months. This varies yearly, depending on snow depth in the higher elevations, and is intended to give the elk wintering on the mountain a break. There is an outhouse at the trail head but no water. During temperate months you probably won’t need to carry water, but by summer, you’ll surely wish you had some. Dogs are welcome and expect to see an occasional mountain biker. Debra Van Winegarden is a member of the Durango Motorless Transit. To read about other trails in the Durango area, log onto www.go-dmt.org.

Given its ready access, sterling views, and nice uphill grade, the

Animas City Mountain 6.5 mile loop is a local favorite.

The trail travels through a landscape of pinion-juniper and

scrub oak, reveals magestic views of the San Juan Mountains, then snakes through a ponderosa forest.

Give yourself one to two hours to run the loop - one if you zip

through the course quickly and two if you take in the scenery!


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The Lighter Side


Training for a marathon puts you in a select class of people - only the top 1% of Americans have even attempted a marathon. In fact, most of your non-running friends might utter the words “nuts” or

“crazy” when you explain the enjoyment of running 26.2 miles. And if you’ve trained for a marathon by yourself… well, then you’re even crazier than they think! While running alone for short distances is easy, distance running on your own can get difficult. That’s why a new category of distance runners is seeking out organized group programs, be it their first marathon or their 40th. Here are a half dozen reasons why you should consider it too.

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

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

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

Coaching: Whether you’re a first-timer or an experienced runner searching to improve your time, having knowledgeable coaches at every run to answer your questions is a tremendous asset. They can help you improve your form, run the right pace and decrease your chance for injuries. Some coaches can build a personalized training schedule for your ability, goals and specific race.

Accountability: There isn’t a runner alive who hasn’t questioned themselves at some point during their training. When those days sneak up on you and staying in bed sounds like the greatest thing since Janet Jackson appeared at the Super Bowl, knowing you have a group of training partners that are counting on you to be there will give you that extra boost to lace up your trainers and get out the door to meet them.

Support: Running a marathon is no easy task, even when everything goes exactly as planned. Unfortunately injuries do occur and every runner goes through motivational valleys. There’s nothing better than having a group of running friends to support you through the tough miles, and to celebrate with you when you finish your race!

Crossing the finish line in a marathon is a life changing experience. But it’s not just the act of crossing the finish line, but the journey of preparing your mind and body that can make you a better person. Having a group-training program can make that preparation the best experience of your life culminating with the race itself. Distance running is an individual sport… but nobody said you have to train alone!

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

Stop Training A La Carte... And Try Group Runningby David Manthey and Julie Hodan

If your running goals include a marathon this year, you know you don’t want to slam into “The Wall” at mile 20 because of silly training. Joining a group may be just what you

need. From personalized coaching to a strong support network, training with others can help you get to the finish line stronger, faster, and maybe even smiling!

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

Runner’s Edge team members gather at the start of the Georgetown to Idaho Springs Half Marathon

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Choose your distance:5, 10 and 20 mile running races

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Prizes awarded to top three male/female in each event!Tons of raffle prizes, food music & fun for everyone!

2004 qualifier

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A Division of Boulder Community Hospital

Issue 4

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