First Annual Denver Marathon Program

O F I RS T

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ANNUAL

OCTOBER 15 2006

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Photo by Darin Toronjo

Supporting your marathon every step of the way.

AURORA S. Parker & Arapahoe (303) 766-3411

DENVER S. Colorado Blvd. & Mexico (303) 759-8455

LAKEWOOD S. Wadsworth & Alameda (303) 991-1851

COLORADO SPRINGS E. Bijou & Tejon (719) 632-2633

FORT COLLINS W. Drake Rd. & Shields (970) 224-9114

Greetings: On behalf of the City and County of Denver, I am proud to welcome the athletes, families and friends, and fellow sports enthusiasts to the 2006 Denver Marathon.

This year marks the exciting inaugural Denver Marathon, and we look forward to hosting this event for years to come.

Denver is increasingly becoming a sporting event destination, and our residents are some of the most active and physically fit in the nation. The Denver Marathon offers a great opportunity to participate in this inaugural event while at the same time helping us to transition our homeless from the streets to lives of stability and self-sufficiency. We are grateful to the Denver Marathon Corporate Relay participants who are running to raise money for Denver’s Road Home – our strategic and aggressive plan to end homelessness in Denver over the next decade.

Before and after the race, we invite you to explore the Mile High City and the excitement it offers. You will find no shortage of cultural and recreational options with three new downtown sports stadiums for eight professional sports teams and a variety of attractions, including the 10-theatre Denver Performing Arts Complex and a myriad of shops, restaurants, parks and outdoor recreation opportunities.

Congratulations to the individuals and public and private organizations that collaborated to produce this world-class event. Best wishes for a successful marathon!

Sincerely, John W. Hickenlooper Mayor of Denver

OCTOBER 15, 2006 FIRST DENVER MARATHON 3

OFFICIAL MEDIA PARTNERS

OFFICIAL SPONSORS

OFFICIAL SPONSORS

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OFFICIAL SUPPLIERS

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DENVER MARATHON 2006

OFFICIAL SPONSORS.....................................................4 RACE DIRECTOR’S LETTER...........................................6 DENVER MARATHON MERCHANDISE..........................7 SCHEDULE OF EVENTS..................................................9 RACE INFORMATION.....................................................10 RELAY INFORMATION...................................................13 INTERESTING FACTS....................................................14 ESTIMATED LEADER TIME: MILE-BY-MILE..................15 COURSE ELEVATION....................................................15 VISITOR INFORMATION...............................................18 There are many things to see and do during your stay in Denver. Take this guide with you to find some other activities to pursue during your stay in the Mile High City.

OFFICIAL CHARITY PARTNERS....................................21 26 TIPS TO HELP YOU THROUGH 26.2 MILES............22 Tips to use before race day, on race morning and during the race.

NUTRITION ADVANTAGE.............................................24 Some runners consider food their reward at the end of a race; they save up their appetite for a huge feast at dinner time. Wiser runners treat food as fuel; they knowledgeably fuel before, during and after running. They get more out of their races and prevent needless fatigue. If that is your goal, keep reading! Nancy Clark talks about what to eat before, during and after the race.

SPECTATOR TIPS .........................................................26

Derek Griffiths / Colorado Runner

Publisher Derek Griffiths The new Denver MarathonTM is owned and operated by Run Denver LLC, a wholly-owned subsidiary of Experience Sports LLC - a sports marketing and management company. Run Denver LLC was created to develop an annual Denver marathon and half marathon that will bring a world-class running experience to the Denver community and economic and social vitality to the metro Denver area. For more information, please visit www.denvermarathon.com.

The Denver Marathon Official Program is printed on 20% recycled (10% post-consumer waste) paper. All inks used contain a percentage of soy base.

The Denver Marathon Official Program is published under official sanction of Run Denver LLC by Colorado Runner LLC, which is wholly responsible for its contents.

Copyright 2006 by Colorado Runner LLC, Run Denver LLC, and the Denver Marathon. All rights reserved. The contents of The Denver Marathon Program cannot be reproduced, in whole or in part, without written consent of the publishers, Run Denver LLC, or the Denver Marathon.

You’ve watched your runner train hour after hour, day after day, week after week. You’ve tried not to complain when the alarm clock buzzed at 5:00 a.m. for training runs, interrupting your beauty sleep. You’ve helped out with the carbo loading by buying jumbo bags of bagels and making breakfast pancakes, sacrificing your own waistline for the benefit of your loved one. Now, after months of preparation, the big day has finally arrived.

MARATHON RECOVERY...............................................28 Now that you have completed your first marathon, here is a guide to help you recover for your next marathon.

MARATHON COURSE MAP...........................................30 HALF MARATHON COURSE MAP..................................31 ON THE COVER

A view of the Colorado State Capitol. Photo by Derek Griffiths OCTOBER 15, 2006 FIRST DENVER MARATHON 5

TABLE OF CONTENTS

MAYOR’S LETTER...........................................................3

Run Denver, LLC 1400 16th Street, Suite 400 Denver, CO 80202 1.888.RUN.5280 tel/fax www.denvermarathon.com

Dear Friends,

On behalf of the Denver Marathon Organizing Committee and all of our sponsors, media partners and other supporters, we welcome you to the first running of the 2006 world-class Denver Marathon™. This year marks history with the debut of this inaugural event in the Mile High City on Sunday, October 15, 2006.

An estimated 5,000 runners will take to the streets of Denver in the marathon, half marathon, four-person marathon relay and the McDonald’s Mile Kid’s Race. The inaugural race has attracted runners from around the world, including 13 countries and 43 states within the continental United States. More than 600 volunteers will join together to help make the event a great success over the course of race weekend.

We are proud to welcome international and world renowned elite athletes including local Coloradan Alan Culpepper, who is ranked the #2 marathoner in the U.S. by Track & Field News. Alan will be running the half-marathon. We also would like to welcome Kenyan Mike Korir, who was the Philadelphia Marathon champion in 2002 and 2004, and Franklin Tenorio from Ecuador, who is a two-time Olympian and 1999 bronze medalist at the Pan American Games.

The Denver Marathon began with a vision to develop an annual world-class destination marathon, half marathon, and marathon relay that will not only showcase the great Mile High City, but also bring positive economic and social impact to the City of Denver. For this reason, we applaud the over 100 participants in this year’s Denver Marathon who have chosen to run on behalf of one of our charitable organizations by raising more than $150,000 collectively.

We are also thrilled to join the race against homelessness through our partnership with Denver’s Road Home – Mayor John W. Hickenlooper’s 10-year plan to end homelessness in Denver. Corporations, businesses, and non-profits have entered four-person teams to run in the Denver Marathon Corporate Relay to benefit Denver’s Road Home and we thank these companies for their dedication towards this important cause.

Please join us in thanking and supporting all of our sponsors that have made this event possible. We also owe a great debt of appreciation to Mayor John W. Hickenlooper and the City of Denver. The dedication, cooperation, and passion of these public officials have been tremendous. We also want to express our appreciation to all of our volunteers and to the thousands of anticipated spectators who have helped make this a community event by volunteering their time or showing their support for the runners from the side of the road.

Finally, words cannot express our gratitude to all of our athletes for supporting this inaugural event. We are honored to bring a world-class marathon and running experience to Denver and are delighted that you have made a commitment to join us!

Enjoy the race, Anton Villatoro Dave McGillivray Executive Director Race Director

6 FIRST DENVER MARATHON

OCTOBER 15, 2006

original artwork by Malcolm Farley

COLFAX IS BACK. America’s Main Street has a new tradition. Don’t miss the second annual Post-News Colorado Colfax Marathon: May 20, 2007. Visit www.coloradocolfaxmarathon.org to register or volunteer.

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

FRIDAY, OCTOBER 13

DENVER MARATHON HEALTH & FITNESS EXPO 11:00 a.m. to 7:00 p.m.

The DM Health & Fitness EXPO will feature up to 100 exhibitors and thousands of visitors. The DM Health & Fitness EXPO is FREE and OPEN TO THE PUBLIC. Check out the latest products and services from companies focused on health and wellness of the community.

ADAM’S MARK HOTEL, PLAZA BALLROOM 1550 COURT PLACE, DENVER, CO 80202

PACKET PICK-UP

11:00 a.m. to 7:00 p.m.

Runners pick up their official race numbers and goodie bags.

ADAM’S MARK HOTEL, PLAZA BALLROOM 1550 COURT PLACE, DENVER, CO 80202

DENVER MARATHON STARTING-LINE PARTY 7:00 p.m. to close

Kick off marathon weekend with fellow runners from over 43 states and 13 countries!

THE TAVERN DOWNTOWN 1949 MARKET STREET, DENVER, CO 80202

SATURDAY, OCTOBER 14

DENVER MARATHON HEALTH & FITNESS EXPO PACKET PICK-UP 9:00 a.m. to 5:00 p.m.

See Friday’s listing for details.

ADAM’S MARK HOTEL, PLAZA BALLROOM 1550 COURT PLACE, DENVER, CO 80202

SUNDAY, OCTOBER 15

GRAB-N-GO BREAKFAST 4:00 a.m. to 7:00 a.m.

Let us help you get fueled up before you head to the start line. Grab-n-Go breakfast items a-la-carte style.

ADAM’S MARK HOTEL, TIFFANY ROSE CAFE 1550 COURT PLACE, DENVER, CO 80202

DENVER MARATHON HEALTH & FITNESS EXPO 8:00 a.m. to 4:00 p.m.

CIVIC CENTER PARK

START OF MCDONALD’S MILE KIDS RACE 8:10 a.m.

CIVIC CENTER PARK

POST-RACE CELEBRATION 9:00 a.m. to 4:00 p.m.

Celebrate your finish at the Michelob Ultra Beer Garden with your family and friends. Enjoy music by KBCO. CIVIC CENTER PARK

DENVER HALF MARATHON AWARDS CEREMONY 12:00 p.m.

The champions and top age-group finishers will receive their awards.

CIVIC CENTER PARK, AMPHITHEATER

DENVER MARATHON & MARATHON RELAY AWARDS CEREMONY 2:00 p.m.

The champions and top age-group finishers will receive their awards.

CIVIC CENTER PARK, AMPHITHEATER

ATHLETE PASTA DINNER 5:00 p.m. to 9:00 p.m.

Derek Griffiths / Colorado Runner

Special menu prepared to fuel you for your big race.

Bring your friends and family! $14.95 all inclusive, allyou-can-eat ADAM’S MARK HOTEL, TIFFANY ROSE CAFE 1550 COURT PLACE, DENVER, CO 80202

OCTOBER 15, 2006 FIRST DENVER MARATHON 9

SCHEDULE OF EVENTS

DENVER MARATHON 2006

DENVER MARATHON 2006

The Official “Race Headquarters” Hotel of the Denver Marathon with be the Adam’s Mark Hotel in Downtown Denver. The Adam’s Mark welcomes you with remarkable style and luxury. Located in the heart of Downtown Denver, The Adam’s Mark is just 2 blocks from the Start/Finish.

Breakfast will be made available early on race morning for runners staying in the Adam’s Mark “Athlete’s Village”.

The Adam’s Mark Hotel will serve as “Athletes’ Village” to runners of the Denver Marathon all weekend long! Activities that will take place at the Adam’s Mark Hotel include Packet Pick-Up, DM Health & Fitness EXPO, Athlete Pasta Dinner, Special Seminars, Airport Transportation, Race Office, Media Office, and Press Conferences. of the community. The DM Health & Fitness EXPO will feature up to 100 exhibitors and thousands of visitors. The DM Health & Fitness EXPO is FREE and OPEN TO THE PUBLIC.

Adam’s Mark Hotel 1550 Court Place Denver, CO 80202 (303) 893-3333

RACE COURSE

THE EXPO The Denver Marathon Health & Fitness EXPO is located in the Plaza Ballroom of the Adam’s Mark Hotel in downtown Denver just steps away from the 16th Street Pedestrian Mall. Parking is available in the garage below the hotel and there is also ample metered parking along on the street.

The Denver Marathon route, a USATF certified course and a Boston Marathon-qualifier, follows a scenic and spectacular route designed by Race Director Dave McGillivray and his Denver Marathon operations team that highlights the cultural diversity of Denver’s communities by incorporating a mix of urban neighborhoods, shopping and restaurant districts, city parks and residential areas.

Be sure to bring the entire family for food, entertainment, and product sampling! Check out the latest products and services from companies focused on health and wellness

The race will start and finish downtown in front of the State Capitol on Broadway, travel past many of Denver’s major

Top: Victor Sailor / www.PhotoRun.net, Bottom: Derek Griffiths / Colorado Runner

RACE INFORMATION

HOST HOTEL

10 FIRST DENVER MARATHON

OCTOBER 15, 2006

DENVER MARATHON 2006

A vehicle key/note drop will be made available to all Marathon Relay teams. This will be located at the announcer’s stage at each transition zone in City Park, Cheesman Park and Washington Park.

RESTROOMS Portable restrooms will be available at the Start/Finish line, City Park, Cheesman Park, Washington Park, and at each hydration station.

HYDRATION STATIONS

landmarks such as the Denver Public Library and the Denver Art Museum, loop its way through “LoDo” highlighting Larimer Square, Pepsi Center, Union Station, and Coors Field, then wind through City Park, Cheesman Park, and Washington Park and their neighborhoods creating a community-wide celebration throughout the city. The final stretch of the marathon will take you down Denver’s art district on Santa Fe Drive past the Museo de las Americas to the finish line on Broadway and a post-race festival in Civic Center Park.

Runners will enjoy true Colorado beauty, while experiencing the energy and excitement of an urban course - all during the most spectacular time of the year in the high country.

PARKING If you must drive, there is metered parking northwest and south of Civic Center Park. You may also choose to park close to Union Station or along the 16th Street Mall and ride the free shuttle-bus along the 16th Street Mall starting at 5:45 a.m. that will drop you off one block from Civic Center Park.

CLOTHING CHECK Runners will be given the opportunity to check their warmup clothing prior to the race. The clothing will be organized for easy distribution to the runners following their race.

Any clothing left after the event will be donated to charity.

There will be 16 Hydration Stations located along the race route. Supplied with Deep Rock water and Gatorade ENDURANCE Formula, the stations will be located approximately every two miles. Additionally, there will be two Clif Shot Zone gel stations located along the race route at mile 7 & mile 17.

PACE LEADER PROGRAM The Clif Bar Pace Team will be available for runners wanting to pace themselves at a specified pace. Designated pace leaders will be running at the following finishing times: 3:30, 3:40, 3:50, 4:00, 4:15, 4:30, 5:00.

MEDICAL SUPPORT If you need medical assistance for any reason along the course, there will be certified medical personnel at the Start/Finish area in Civic Center Park and in City Park, Cheesman Park, and Washington Park.

ENTHUSIASTIC FANS Be inspired by the most enthusiastic fans along the way and in each “Oasis” in City Park, Cheesman Park, and Washington Park.

RACE FINISH Immediately following your race, be sure to enjoy all of the post-event amenities in Civic Center Park.

RECOVERY ZONE Deep Rock Water, Gatorade, Clif Bar products, and other food will be available immediately upon crossing the finish line. Medical staff and massage therapists will also be available for all runners.

MEDICAL SUPPORT

Victor Sailor / www.PhotoRun.net

If you need medical assistance for any reason, there will be medical staff at the Finish to assist you.

FRIENDS & FAMILY ZONE If you are trying to reunite with friends and family, you will want to be sure to tell them to meet you at the Family Zone in Civic Center Park.

OCTOBER 15, 2006 FIRST DENVER MARATHON 11

RACE INFORMATION

RELAY TRANSPORTATION

DENVER MARATHON 2006

RACE INFORMATION

HEALTH & FITNESS EXPO Be sure to check out the latest products and services from companies focused on health and wellness of the community. The DM Health & Fitness EXPO will be open from 8:00 a.m. to 4:00 p.m. in Civic Center Park.

POST-RACE CELEBRATION Don’t miss out on the Michelob Ultra Beer Garden, food, and entertainment waiting for you at the finish in Civic Center Park.

POST-RACE MASSAGE If you are in need of a little TLC, be sure to stop by and get a post-race massage also available in Civic Center Park.

RACE AWARDS All Marathon and Half Marathon finishers will win a 2006 Denver Marathon Finisher Medal immediately upon crossing the finish line. Age Group winners will be awarded to the top three in each age category for the Marathon and Half Marathon and to the top three in each division of the Marathon Relay at the Awards Presentation in Civic Center Park.

MARATHON & HALF MARATHON AGE GROUPS (MEN & WOMEN): 18-24 25-29 30-34

35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+ MARATHON RELAY AWARD GROUPS: Men, Women, Mixed (Men/Women) Corporate (Men/Women)

ELITE PRIZE MONEY Elite male and female runners in the marathon will compete for a prize purse of $20,000.

First Male & Female - $5,000 Second Male & Female - $2,500 Third Male & Female - $1,250 Fourth Male & Female - $750 Fifth Male & Female - $500

AWARDS PRESENTATIONS HALF MARATHON AWARDS PRESENTATION 12:00 p.m.

Civic Center Park, Amphitheater MARATHON & RELAY AWARDS PRESENTATION 2:00 p.m.

Civic Center Park, Amphitheater

1st Annual

November 4, 2006 ~ 9:00 a.m.

City Park ~ Denver, CO www.RedThreadRun.com

Celebrating Adoption & National Adoption Month

The Chinese believe that an imaginary red thread connects the people, who are meant to be together, and that nothing can ever break that line ~ not time, nor distance, or circumstance. Two people may not be parent and child, or even members of the same family, but if the red thread exists between them, they will come together, no matter what.

MARATHON RELAY The Denver Marathon will also be hosting a four-person marathon relay. This race will start and finish at the same location as the marathon. The distance of each leg is as follows: LEG 1 - 5.8 miles LEG 2 - 3.8 miles LEG 3 - 8.1 miles LEG 4 - 8.5 miles

Derek Griffiths / Colorado Runner

The relay transition zones will take place in each of the three parks that the marathon runs through. Transition 1 will be in City Park. Here, the first runner will hand to the second runner. The second transition zone will be in

Cheesman Park. The third runner will hand to the fourth runner in Washington Park.

The will be three different divisions eligible for awards. They are an all mens team, an all womens team, and a mixed team involving any combination of men and women.

CORPORATE RELAY There will also be a corporate relay challenge consisting of the same four-person relay. The corporate relay will benefit Denver’s Road Home. This is Mayor John Hickenlooper’s ten year plan to end homelessness in Denver. There is a $500 minimum fundraising per team entry fee into the corporate relay. There will be a community cup trophy awarded to the highest fund-raising corporate team.

RELAY INFORMATION

DENVER MARATHON 2006

DENVER MARATHON 2006

INTERESTING FACTS

DENVER MARATHON FACTS • Refreshments for the runners in the 2006 Denver Marathon will be plentiful: 16 water stations with 20 opportunities to get water. 10,000 gallons of water will be placed on the course, in addition to a supply of Gatorade ENDURANCE Formula electrolyte replacement drink and Clif Shot Zone gel stations at Mile 7 & 17 and plenty of food at the finish line.

• The Colorado record for the fastest marathon time ever run on Colorado soil is 2:18:06 for men set by Noberto Segura at the Rawhide Marathon in Fort Collins in 1984 and 2:41:05 for women set by Masako Chiba at the Boulder Backroads Marathon in 2004.

• The Colorado record for the fastest marathon time ever run on Colorado soil by a person over the age of 40 is 2:29:30 for men set by Ardel Boes at the Rawhide Marathon in Fort Collins in 1982 and 2:59:05 for women set by Mercedes Gil at the Old Town Marathon in Fort Collins in 2002.

• The Colorado record for the fastest half marathon time ever run on Colorado soil is 1:04:03 for men set by Craig Holm at the Rawhide Half Marathon in Fort Collins in 1984 and 1:14:08 for women set by Maureen Custy at the same Rawhide Half Marathon in 1984.

• The Colorado record for the fastest half marathon time ever run on Colorado soil by a person over the age of 40 is 1:08:58 for men set by Damien Koch at the Rawhide Half Marathon in Fort Collins in 1984 and 1:22:39 for women set by Kim Jones at the Georgetown to Idaho Springs Half Marathon in 2002.

• The average marathon racing shoe is built to last 500 miles.

And the average marathoner runs approximately 550 miles during a typical 16-week training period.

• If you lined up the running shoes of 5,280 marathoners at sea level, they would extend 1.7 miles – about one-and-a-half times the elevation of Denver.

• More than 600 volunteers will help make this year’s inaugural event a success.

• The total economic impact of the Denver Marathon to the city of Denver (total gross impact on local spending) will reach over $3 million in 2006.

• Number of countries and states represented: 9 countries (U.S., Canada, France, Nederlands, Mexico, Switzerland, Japan, Germany, United Kingdom) and 43 states within the continental United States.

• More beer is brewed in Denver than in any other city with over 80 different types of beer brewed in Denver alone. The Great American Beer Festival held in Denver in September is the world’s largest celebration of suds with more than 1,200 brews available for tasting.

Join Us!!

present

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Sunday May 6th, 2007 “The Most Beautiful Course in America” Register at:

www.thecoloradomarathon.com

•

Active.com

Saturday, November 4, 2006 (Boyd Lake State Park 8:30 AM)

Registration for the events: active.com, in store ONLY at Runners Roost Fort Collins

902 W. Drake Road #7 Ft Collins,CO 80526 • 970.224.9114 www.runnersroostftcollins.com

DENVER MARATHON 2006

MILEAGE

LOCATION

TIME

1.0

14th Street & Champa Street

8:05

2.0

Pepsi Center

8:10

3.0

Coors Field

8:15

4.0

17th Street & Glenarm

8:20

5.0

17th Avenue & Lafayette

8:25

6.0

York Street & 18th Avenue

8:30

7.0

City Park

8:35

8.0

City Park

8:40

9.0

Gaylord Street and 13th Avenue

8:45

10.0

Cheesman Park

8:50

11.0

Gaylord Street and 13th Avenue

8:55

12.0

17th Avenue & Lafayette

9:00

13.0

Lincoln Avenue and Colfax

9:05

Half Finish

Civic Center Park Broadway & Colfax Avenue

9:05

14.0

Lincoln Avenue & 6th Avenue

9:14

15.0

Logan Street & Ceder Avenue

9:19

16.0

Kentucky Avenue & Pennsylvania Street

9:24

17.0

South end of Washington Park

9:29

18.0

North end of Washington Park

9:34

19.0

Downing Street & Center Avenue

9:40

20.0

Franklin Street & Kentucky Avenue

9:45

21.0

Downing Street & Mississippi Avenue

9:50

22.0

Logan Street & Center Avenue

9:55

23.0

1st Avenue & Logan Street

10:01

24.0

Santa Fe Drive & 4th Avenue

10:06

25.0

Santa Fe Drive & 12th Avenue

10:11

26.0

17th Avenue & Lincoln Avenue

10:17

26.2 Finish

Broadway & Colfax Avenue

10:18

RACE INFORMATION

ESTIMATED LEADER TIMES MILE-BY-MILE

COURSE ELEVATION ELEVATION AND NET CHANGE MILEAGE

LOCATION

FEET

+/-

0.0

Civic Center Park

5262

0

2.0

Pepsi Center

5190

-72

10.0

Cheesman Park

5394

+204

26.2

Civic Center Park

5262

-132

Total Elevation Gain Marathon = 936’ Total Elevation Gain Half Marathon = 716’

OCTOBER 15, 2006 FIRST DENVER MARATHON 15

DENVER MARATHON 2006

DENVER MARATHON ELITE ATHLETES A profile of the athletes that will be gunning for the top spots in this year’s race.

ELITE ATHLETES

2003: USA Outdoor 10,000m champion (27:55.36); Placed ninth at USA 5,000m (13:51.66); Placed 14th at World Outdoor Champs 10,000m (28:14.92); USA 12 km Cross Country champion (38:22);.

Paul DiGrappa Alan Culpepper Date of Birth: September 15, 1972 Birthplace: Fort Worth, TX Current Residence: Louisville, CO College: University of Colorado, 1996 Club: Nike Personal Records: 1,500m: 3:38.64 (1999) 5,000m: 13:25.75 (2005) 10,000m: 27:33.93 (2001) Marathon: 2:09:41 (2002) Career Highlights:

2004 Olympic Marathon Trials champion; 12th at 2004 Olympic Marathon; 2002 U.S. 5,000m champion; 1999 and 2003 U.S. 10,000m champion; twotime Olympian; 1996 NCAA Outdoor 5,000m champion; 1999 and 2003 U.S. 12km cross country champion.

On April 18, 2005, Culpepper ran 2:13:39 to finish fourth in the best placing by an American male at the Boston Marathon since Dave Gordon placed fourth (2:13:30) in 1987. Long one of America’s top cross country, 5,000m and 10,000m runners, Culpepper ran 2:09:41 in his marathon debut at Chicago in 2002, tying him with Alberto Salazar for the fastest American debut in history. In his second marathon, he won the 2004 Olympic Trials. Alan’s father, Dan Culpepper, ran the mile for TCU. 2005: Placed fourth at Boston Marathon (2:13:39); Placed 12th at Chicago Marathon (2:13:20).

2004: Olympic Trials marathon champion (2:11:42); Placed 12th at Olympic Games (2:15:26).

16 FIRST DENVER MARATHON

Two time Olympian 1999 Pan Am Games bronze medalist

Michael Korir Date Of Birth: December 14, 1980 Birthplace: Eldoret, Kenya Current Residence: Dublin, OH Career Highlights: 2004: Desert Morning News Marathon Runner-up 2:16.57; Akron Marathon 3rd Place 2:31.23; Philadelphia Marathon Champion 2:19.43.

2003: Mercedes Marathon Champion 2:30.11 2002: Philadelphia Marathon Champion 2:18.43

Date Of Birth: December 14, 1980 Birthplace: Calgary, Alberta, Canada Current Residence: Castle Rock, CO Club: Boulder Running Company, Adidas Personal Records: 10000m: 30:36 (2002) 10 Mile: 53:24 (2006) Half Marathon: 1:09:02 (2006) Marathon: 2:31:42 (2004) Career Highlights: 2006: Placed second in the USATF Marathon Relay Championships, Denver, CO; placed third in the Atwood Lake 10 Mile, Atwood, KS. 2005: Placed first in the Georgetown Half Marathon, Idaho Springs, CO; placed seventh in the Boulder Bolder (citizens race), Boulder, CO.

Franklin Tenorio Date Of Birth: June 30, 1969 Birthplace: Ecuador Current Residence: Ecuador Career Highlights: Lifetime best of 28:25 for 10km 2:10:20 marathon

OCTOBER 15, 2006

Brandy Erholtz Date Of Birth: August 22, 1977 Birthplace: International Falls, MN Current Residence: Bailey, CO Personal Records: 5km: 17:49 (2004) 10km: 36:32 (2006) Half-Marathon: 1:20:58 (2005) Marathon: 3:00:37 (2005) Career Highlights: 2006: Placed second in the Georgetown to Idaho Springs Half-Marathon at 1:22:06; placed second in the Evergreen Town Race 10K at 36:34; placed first in the Earth Day Half-Marathon at 1:21:51.

2005: Placed first in the Earth Day HalfMarathon at 1:21:25; placed first in the Aquafina Hayward Half-Marathon at 1:22:21; placed third in the New Prague Half-Marathon at 1:20:58; placed 11th in Minnesota Open Women’s Runners of the Year.

DENVER MARATHON 2006

Danuta Marczyk-Teschner Marathon: 2:41:14 (1999)

Personal Records: 5km: 15:41 (1996) 10km: 33:04 (1996) Half Marathon: 1:13:06 (1996)

Career Highlights: 2006: Placed ninth in the Phoenix Rock & Roll Marathon in 2:54:52; Placed ninth in the Austin Half Marathon in 1:16:25; Placed first in the Tucson Sun Down at the Pass 5 Mile in 29:54; Placed third in the Virginia Beach Shamrock Sportsfest Half Marathon in 1:17:50; Placed third in the Albuquerque Run Body Run 10K in 37:05; Placed fifth in the Albuquerque Stride for Pride 5K in 17:58.

2005: Placed 12th in the Albuquerque Finest Half Marathon in 1:26:10; Placed first in the Albuquerque Duke City 5K in 18:16; Placed third in the Phoenix New Times 10K in 35:42; Placed first in the Albuquerque Turkey Trek 5K in 18:22.

Date of Birth: November 7, 1976 Birthplace: Livonia, MI Current Residence: Centennial, CO

Bridget Mackinnon

Personal Records: 5000m: 18:21 (1998) 10000m: 37:59 (1995) Half Marathon: 1:24:12 (2006) Marathon: 2:58:35 (2005)

Elvira Kolpakova Date of Birth: October 30, 1972 Current Residence: Berezniki, Russia Personal Records: 5km: 16:24 10km: 33:14 Half Marathon: 1:11:14 Marathon: 2:34:22

OCTOBER 15, 2006 FIRST DENVER MARATHON 17

ELITE ATHLETES

Date of Birth: January 25, 1972 Birthplace: Poland Current Residence: Albuquerque, NM Club: Brooks

VISITOR INFORMATION

DENVER MARATHON 2006

Denver is a vibrant city with 300 days of annual sunshine, year-round adventure and the breathtaking Rocky Mountains in our backyard. From a thriving arts and culture scene, world class attractions and endless shopping possibilities, to nationally recognized chefs, exciting nightlife and abundant outdoor recreation, Denver welcomes you to experience, explore and discover how the Mile High City will awaken your senses like nowhere else.

SIX FLAGS ELITCH GARDENS Six Flags Elitch Gardens is full of world-class thrills and adventure - all at a mile high! The park features more than 50 rides, shows and attractions.

The park has varying hours of operation. Call before you go. Admission to the park is $44.99 for adults and $22.99 for children under 48� tall.

Six Flags Elitch Gardens is located in downtown Denver, just east of Invesco Field at Mile High. You can also arrive via RTD bus or Light Rail as both have stops at the park. www.SixFlags.com or 303-595-4386

DOWNTOWN AQUARIUM The Downtown Aquarium houses more than one million gallons of underwater exhibits that highlight fascinating ecosystems around the world and are home to more than 500 species of animals; an interactive Sting Ray Reef touch tank; the Aquarium Restaurant; the Dive Lounge; the Nautilus Ballroom; and amusements for the entire family.

The Downtown Aquarium is open Sunday - Thursday from 10:00 a.m. to 10:00 p.m. and Friday and Saturday from 10:00 a.m. until 11:00 p.m. Admission is $13.25 for adults before 6:00 p.m., $9.95 for seniors 65 and older and $7.95 for children aged 4 - 12. Children 3 and under are admitted for free. After 6:00 p.m. the prices drop to $9.95, $8.95, and $6.95.

The Downtown Aquarium is located at 700 Water Street in

18 FIRST DENVER MARATHON

OCTOBER 15, 2006

Denver. www.AquariumRestaurants.com or 303-561-4450

DENVER ZOO The Denver Zoo is home to 4,000 animals representing 750 species and is one of the most popular zoos in the United States.

The Zoo is open 365 days a year. Between October 1 and March 31, the hours of operation are 10:00 a.m. until 5:00 p.m. with the admission gates closing at 4:00 p.m. Fees are $9 for adults, $7 for seniors aged 65 and older, $5 for children aged 3 - 11 and free for children 2 and under.

The Denver Zoo is located in City Park, with the main entrance being on 23rd Avenue between Colorado Boulevard and York Street. www.DenverZoo.org or 303-376-4800

THE UNITED STATES MINT Touring the United States Mint is a fascinating experience for those of all ages and one that will be remembered for a lifetime. Tours cover both the present state of coin manufacturing as well as the history of the Mint. Learn about the craftsmanship required at all stages of the minting process, from the original designs and sculptures to the actual striking of the coins.

Reservations are required for all tours. Tour reservations can be scheduled by visiting the Reservations Booth at the United States Mint Visitor Center located on Cherokee Street between 14th Avenue and Colfax Avenue. If space is available, walk-up tour reservations will be scheduled on a first-come, first-served basis. As such, there may be days when walk-up tours are not available.

All United States Mint tours are free of charge. Guided tours start on the hour and are available from 8:00 a.m. to 3:00 p.m. Monday through Friday (excluding federal holidays).

The Denver Mint is located at 320 W. Colfax Avenue. www.

USMint.gov or 303-405-4759

3:30 p.m. www.MollyBrown.org or 303-832-2340

DENVER ART MUSEUM Since its beginnings in the 1890s as the Denver Artists’ Club, the Denver Art Museum has been a pinnacle of art and architecture. The 356,000-square-foot museum complex includes collection gallery space, three temporary exhibition venues, and a 280-seat auditorium. In addition to the art collections, the Denver Art Museum is internationally recognized for its family-friendly environment, and has received critical acclaim for encouraging art appreciation through interactive activities.

MOLLY BROWN HOUSE In April of 1912, while on an extended trip in Europe with her daughter Helen, Margaret “Molly” Tobin Brown received word that her first grandson was very ill. The news caused her to shorten her trip and return to the United States. As fate would have it, she booked passage on the maiden voyage of the RMS Titanic. At 2:30 a.m. on April 15th the Titanic sank. Of the approximately 2,300 on board, 1,600 were lost. At 4:30 a.m., Molly’s life boat was rescued by the approaching ship Carpathia. Once on deck, Margaret, though sore, tired and cold, began to take action.

Her knowledge of foreign languages enabled her to console survivors who spoke little English. She compiled lists of survivors and arranged for information to be radioed to their families at her expense. Margaret realized that these women had lost everything; husbands, children, clothes, money and valuables, and needed to start a life in a new country. She rallied the first class passengers to donate money to help less fortunate passengers. Before the Carpathia reached New York, $10,000 had been raised.

The Denver Art Museum is part of the Civic Center Cultural Complex on 13th Avenue between Broadway and Bannock Streets in downtown Denver. The Museum is open on Tuesday and Thursday from 10:00 a.m. until 5:00 p.m., Wednesday and Friday from 10:00 a.m. to 10:00 p.m., and Saturday and Sunday from 9:00 a.m. until 5:00 p.m. www.DenverArtMuseum.com or 720-865-5000

RED ROCKS PARK Nestled in the Rocky Mountain Foothills fifteen miles west of Denver, there stands a symbol of nature’s unparalleled majesty. Red Rocks is a geologically formed, open-air Amphitheater that is not duplicated anywhere in the world. With Mother Nature as the architect, the design of the Amphi-

Denver Metro Convention & Visitors Bureau

The Carpathia docked in New York where Margaret was surrounded by reporters and was asked to what she attributed her survival. “Typical Brown luck,” she replied. “We’re unsinkable.” Upon hearing that her grandson had recovered, Margaret decided to stay in New York. She continued the work begun on the ship and became president of the survivors committee. The Titanic disaster made Margaret a national hero. By the time she arrived back in Denver, the media was clamoring to interview the “Unsinkable Molly Brown.”

The Molly Brown House stands as an enduring symbol of the Victorian era and the city of Denver. The Molly Brown House Museum has become an established museum with the mission of interpreting the life of Margaret Tobin Brown, Victorian Denver and historic preservation. Approximately 40,000 people visit the Molly Brown House Museum each year to learn about the lifestyle enjoyed by Victorian Denver’s upper classes and gain a glimpse into the life of Denver’s “unsinkable” lady.

The Molly Brown House is located at 1340 Pennsylvania Street in Denver. It is open at 10:00 a.m. Tuesday - Saturday and 12:00 p.m. on Sunday with the last tour starting at

OCTOBER 15, 2006 FIRST DENVER MARATHON 19

VISITOR INFORMATION

DENVER MARATHON 2006

theater consists of two, three hundred-foot monoliths (Ship Rock and Creation Rock) that provide acoustic perfection for any performance.

The area of Red Rocks, originally known as the Garden of Angels, has attracted the attention of musical performers since before the turn of the century. The majestic setting of the Amphitheater, along with the panoramic view of Denver, makes for a breathtaking scene. The dramatic sandstone monoliths serve as a history book of animal and plant life in the area for the past 250 million years. As spectators gaze at the towering red sandstone rocks, they view the ancient tales of prehistoric times.

To get to Red Rocks Park from Downtown, take I-70 west to exit 259, turn left at the bottom of the Morrison exit ramp, cruise on downhill 1.5 miles to the Red Rocks Park entrance. The park is open daily from 5:00 a.m. to 11:00 p.m. and is free of charge. The Visitor Center is open from 9:00 a.m. until 4:00 p.m.

abandoned or in disrepair. Today, LoDo has become the largest concentration of restored historic turn-of-the-century buildings in the nation and home to more than 90 sports bars, brewpubs, restaurants, discos, jazz clubs, Irish pubs, wine bars, comedy clubs and outdoor cafes. Some 5,000 residents now live in the lofts of LoDo, giving the area a 24-hour vibrancy.

16TH STREET MALL Just a block from Civic Center Park is the 16th Street Mall, the heart of downtown Denver’s business, convention and theatre districts. The Mall is a mile-long pedestrian path built of granite blocks in shades of gray, rose and pink. It is lined with 200 trees and dozens of planters filled annually with 50,000 flowers. Outdoor cafes, shops, fountains, open plazas and parks make this the spot where Denver comes to see and be seen.

On most nights, LoDo offers a wall-to-wall party atmosphere with crowds of people walking the streets and moving from one pub to another. Fine dining is available at many restaurants with an emphasis on steak, fresh seafood (flown in daily) and Southwestern dishes. There are several jazz clubs and 30 art galleries here, as well as many shops in adjacent Larimer Square, a restored section of the city’s oldest street. Denver brews more beer than any other city and many of the city’s largest brewpubs are in LoDo.

Traffic is banned from the Mall except for a fleet of sleek white shuttle buses that leave either end as often as every 90 seconds. The buses travel the full length of the Mall in about 6-7 minutes and are free.

A dozen companies offer horse-drawn carriage rides throughout the area, or you can also hop aboard a human pedaled pedi-cab. These modern rickshaws offer inexpensive transportation throughout the historic district.

Highlights along the Mall include Denver Pavilions, a two square block entertainment complex that opened in late 1998 with a Hard Rock Cafe, Virgin Records Megastore, Nike Town, Coyote Ugly and 15 movie theatres and more than 40 other restaurants and shops.

LOWER DOWNTOWN (LoDo) LoDo, short for Lower Downtown, is the city’s historic center. It is 25 square blocks of Victorian brick warehouses scattered around Coors Field, home of the Colorado Rockies.

In the late 1970s, most of the buildings in this area were

20 FIRST DENVER MARATHON

OCTOBER 15, 2006

CHERRY CREEK Just a short drive from downtown Denver is the Cherry Creek Shopping District, an area with almost 500 department stores, shops, galleries and boutiques that is the largest and most varied shopping district between Chicago and San Francisco. The stores are divided between quiet treelined streets in Cherry Creek North and the ultra modern, upscale Cherry Creek Shopping Center, which is home to 140 stores including Neiman Marcus, Tiffany’s and Saks.

The quite, village-like atmosphere of Cherry Creek includes 60 restaurants (most with outdoor cafes) and 30 art galleries.

Denver Metro Convention & Visitors Bureau

VISITOR INFORMATION

DENVER MARATHON 2006

Approximately 100 participants in this year’s Denver Marathon will represent the below officially recognized and chosen charitable organizations, raising more than $150,000 collectively. The charities have fund-raising requirements and give a limited number of runners an opportunity to run the Denver Marathon while benefiting their locally-based charity.

American Council of the Blind of Colorado The American Council of the Blind of Colorado are a team of blind, visually impaired, and sighted individuals who are committed to the many issues that face the blind and visually impaired community today. Their organization, the American Council of the Blind of Colorado, Inc. is a non profit organization 501(c)(3) that is dedicated to promoting the independence, equality, and opportunities for blind and visually impaired individuals in the state of Colorado.

Colorado Neurological Institute The Colorado Neurological Institute (CNI) is the largest, most comprehensive neuroscience center in the Rocky Mountain region. Integrated, multi-disciplinary teams of neuroscientists provide comprehensive care for adults with neurological disorders and adults and children with hearing loss and ear disease. They are the region’s first certified Primary Stroke Center and recognized as a National Parkinson Foundation Care Center and a Center of Excellence by the Huntington’s Disease Society of America.

Denver Court Appointed Special Advocates for Children

Every day, abused and neglected children in our community are taken from their homes and placed into temporary foster care because their parents cannot, or will not take care of them. CASA (Court Appointed Special Advocate) volunteers work to help these children find safe, permanent homes where they can thrive.

Each volunteer advocate is specially trained to be a powerful voice for these children’s best interests.

They are ordinary people who do extraordinary things for some of Denver’s most vulnerable children.

Denver’s Road Home

and more than 500 people came together over the course of 18 months to provide recommendations and feedback to the Commission. Denver’s Road Home: Denver’s Ten Year Plan to End Homelessness was approved by Mayor Hickenlooper in May 2005 and by Denver City Council in September 2005.

Legal Aid Foundation of Colorado The Legal Aid Foundation of Colorado was established in 1981 to increase and diversify funding to support civil legal services for Colorado’s poor and disadvantaged people. By raising private funds for legal services, the Foundation works to ensure that our state’s low-income population receives the civil legal assistance they need. The Foundation has raised over $10 million since 1981.

LEGAL Ao IDf C oFl oOUNDATION rado .

Metro Denver Sports Foundation “Sneaker Week” “Sneaker Week” is a program designed to provide under served youth with access to new opportunities and experiences through sports. Sneaker Week raises money through corporate entities and the contributions made by their employees.

Warren Village Warren Village exists so that low-income, single parent families achieve sustainable personal and economic self-sufficiency. People who are homeless have not only lost their home, they have also lost their connection to the community. Safe and secure housing, combined with self-help services gives stranded families the opportunity to regroup and become valuable members of society. Warren Village has provided shelter to 3,120 families since it was established in 1974 and has been cited as a national model for its combination of housing with on-site family services, Early Childhood Education and schoolage programs.

Denver’s Road Home was developed by the Denver Commission to End Homelessness.

Over 350 diverse stakeholders served on committees OCTOBER 15, 2006 FIRST DENVER MARATHON 21

CHARITY PARTNERS

DENVER MARATHON 2006

DENVER MARATHON 2006

26 Tips To Help You Run 26.2 Miles 1. Test your clothing before race day. Practice running in your shoes, socks, shorts, sports bra, singlet, and hat.

You don’t want to show up on race morning with shoes that you just bought last week.

2. Practice using sports drinks and gels before race day.

You don’t want to risk ruining your race because a new sports gel upset your stomach. Research what types the race will have and practice with these.

3. Stay off your feet the day before the race. Even if you want to see the sights because you’re on vacation, the day before the race should be for resting.

4. Stay hydrated. Drink plenty of fluids the day before the marathon, but don’t overdo it either.

5. Get extra sleep the week before the race. You might not be able to sleep the night before, especially if you have to get up very early. It’s better to guarantee that you will be well rested.

6. Drive the course sometime before the race so you don’t face any surprises.

7. Prepare for the race mentally by picturing yourself on the course, successfully running the miles.

8. Taper the week before the race. Any running, weight lifting or cross-training that you do the week before isn’t going to help you on race morning.

9. Eat plenty of carbohydrates in the final days before the race and cut out high fat foods.

10. Trim your toenails.

11. Lay out your clothes, shoes, bib number, timing chip, and anything else you need for the race the night before.

You don’t want to show up on race morning without your chip.

12. Carefully plan your pre-race dinner. You don’t want to eat a large restaurant meal and end up with an upset stomach on race day.

DURING THE RACE

22. Stick to your plan. Be careful that with the excitement, the adrenaline rush, and the crowds that you don’t go out too fast. Aim to run the first mile 20 seconds slower than your planned race pace.

23. Drink at the water stops and take energy gels as you planned during training. Many runners are successful alternating between water and sports drink at each aid station.

24. Run on the flattest part of the road.

25. Smile as you cross the finish line. You did it! Plus, there could be a race photographer waiting to capture your moment of success.

26. After the race, you can speed recovery by walking a mile or two sometime during the day. It will help reduce the lactic acid in your legs.

RACE MORNING

13. Wear an extra t-shirt so that you stay warm while waiting for the start. You can discard it once the race starts.

14. Apply anti-chafing lubricant to your arms and legs where your shirt or shorts might cause problems.

15. Trust your training. Try to stay calm and focused.

16. Bring dry clothes and a different pair of shoes that you can change into after the race.

17. Get an early start. Allow extra time for traffic and long port-a-potty lines on race morning.

18. Double-knot your shoelaces.

19. Consider eating a light breakfast. It’s going to be a long day.

20. Line up at the start. Make sure to chose a spot that is appropriate for your desired pace.

21. Write your name on your shirt or arm if you want people to cheer for you and yell out your name during the race.

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OCTOBER 15, 2006

Victor Sailor / www.PhotoRun.net

26 TIPS

BEFORE RACE DAY

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w w w. w i n t e r d i s t a n c e s e r i e s . c o m

Eating for Endurance: What, When and Why

by Nancy Clark

Some runners consider food their reward at the end of a race; they save up their appetite for a huge feast at dinner time. Wiser runners treat food as fuel; they knowledgeably fuel before, during and after running. They get more out of their races and prevent needless fatigue. If that is your goal, keep reading!

pre-run fuel. If you have a finicky stomach, liquids or semi-solids (yogurt, applesauce, pudding) might empty from the stomach quicker than oatmeal, bagel, banana, animal crackers or graham crackers. The trick is to teach your intestinal track to tolerate the pre-exercise food so you can enjoy higher energy but avoid undesired pit stops.

What To Eat Before You Run

Eating During the Race

Contrary to popular belief, pre-run food does NOT simply sit in the stomach and hinder athletic performance.

Rather, it enhances stamina and endurance (assuming you can tolerate it). The following study confirms this point:

On two occasions, athletes exercised moderately hard until they were exhausted. In one trial, they ate a 400calorie breakfast three hours before exercising. In the second trial, they simply had a dinner the night before. When they exercised “on empty,” they exercised for only 109 minutes, as compared to 136 minutes with the breakfast. That’s almost half an hour longer! Exercising without fuel left them lagging.

Even if you eat five minutes before you run, you’ll digest the snack and burn it while you run, assuming you will be running at a pace you can maintain for more than 30 minutes.

This means, you can enjoy a granola bar and banana in the morning. Research suggests this pre-exercise snack can help you perform 10% harder in the last 10 minutes of a one hour workout.

Your goal is to target 0.5 grams carbohydrate per pound of body weight within the hour before you exercise. This means, if you weigh 150 pounds, you should target about 300 calories. This is far more than most runners consume. Obviously, the amount will depend on your stomach’s tolerance to

Because you will be running longer than an hour, plan to consume carbs and fluids during the run to maintain energy and prevent dehydration and needless fatigue. Depending on your body size, intensity of exercise and intestinal tolerance, you’ll want to target about 100 to 250 calories of carbohydrates per hour after the first hour of a two or three hour run. If necessary, set your watch to beep every 15 to 20 minutes as a reminder to consume eight ounces of a sports drink, a Tootsie Roll or part of an energy bar plus water.

During a hard endurance event, carbohydrates in muscle glycogen and blood glucose supply about half of the energy. As you deplete muscle glycogen, you increasingly rely on glucose (sugar) in your blood for energy. By consuming sports drinks, gels, bananas, hard candies, peppermint patties and other carb-based foods during exercise, you will fuel your muscles, maintain a normal blood sugar and prevent the dreaded wall.

Your brain relies on the glucose in your blood for energy; keeping your brain fed helps you think clearly, concentrate well, remain focused - and perform better. Eat solid or liquid carbohydrates - both are equally effective forms of fuel. You just have to learn which sports snacks settle best for your body - gels, gummy bears, dried figs, sugar wafers, tea with honey, sports drink, defizzed cola? It’s best to practice before race day. If you get your energy from concentrated calories, as opposed to sports drinks, be sure to drink additional fluids.

That is, runners who eat energy bars (or gels) during exercise can too easily under-hydrate.

Despite popular belief, sugar (as in sports drinks, jelly beans, licorice) can be a positive snack during a long run and is unlikely to cause you to “crash” (experience hypoglycemia).

That’s because sugar taken during exercise results in only small increases in both insulin and blood glucose. Yet, if you consume too much sugar (>250 calories/hour), the high dose might slow the rate at which fluids leave your stomach, causing sloshing, discomfort. (If you experience GI distress, slow down and work at an easier pace.)

24 FIRST DENVER MARATHON

OCTOBER 15, 2006

Victor Sailor / www.PhotoRun.net

NUTRITION ADVANTAGE

DENVER MARATHON 2006

NUTRITION ADVANTAGE

DENVER MARATHON 2006

Post-Marathon Food

You should consume post-exercise carbohydrates as soon as tolerable - ideally 0.5 grams carbohydrate per pound body weight every hour, for four to five hours (300 calories per hour, if you weigh 150 pounds). Consuming some protein along with the carbs stimulates faster glycogen replacement and optimizes muscular repair and growth.

Some commercial recovery foods tout the benefits

of whey protein. Current research indicates no advantage of whey over casein in terms of muscle growth. Yes, you can buy commercial recovery foods that contain protein, but you can just as effectively enjoy cereal with milk, bagel with peanut butter or pasta with meat sauce. These foods offer carbs with an accompaniment of protein (a ratio of 40 gm carb, 10 gm pro). If you prefer liquids for recovery foods, choose Instant Breakfast, chocolate milk, Boost, yogurt or fruit smoothies; they are tasty sources of carbs plus fluids plus a little protein. The trick is to plan ahead and have the right foods and fluids readily available.

Post-Marathon Fluids

Preventing dehydration during a long race is preferable to treating dehydration post-run. But if you failed to drink adequately (as indicated by scanty, dark urine), you may need 24 to 48 hours to totally replace this loss. Fruit juices, smoothies and watery fruits are better than plain water because they offer carbs, protein, vitamins and other nutrients that optimize recovery and invest in good health. If beer is your preference, be sure to first quench your thirst with orange juice, soft drinks or sports drinks and eat some carbs (pretzels, thick-crust pizza) so you get carbo-loaded, not just “loaded�! Or think again.

Would you be wiser to simply enjoy the natural high of exercise?

Sports Nutritionist Nancy Clark RD is the author of the Sports Nutrition Guidebook ($23) and Food Guide for Marathoners ($20). To order: send check to PO Box 650124, W Newton MA 02465 or see www.nancyclarkrd.com.

OCTOBER 15, 2006 FIRST DENVER MARATHON 25

SPECTATOR TIPS

DENVER MARATHON 2006

Y

ou’ve watched your runner train hour after hour, day after day, week after week. You’ve tried not to complain when the alarm clock buzzed at 5:00 a.m. for training runs, interrupting your beauty sleep. You’ve helped out with the carbo loading by buying jumbo bags of bagels and making breakfast pancakes, sacrificing your own waistline for the benefit of your loved one. Now, after months of preparation, the big day has finally arrived.

For some family members, it’s tough to know how to show support on race day, especially when a runner can be irritable and on edge about the approaching race. This article will list some helpful hints and tips on how to be a supportive spectator.

BEFORE THE RACE

Make sure that you have your camera, batteries, film and memory cards ready to go for race morning. You wouldn’t want to miss taking an awardwinning shot of your athlete during the big event.

It can be helpful to slip a good luck note into their equipment bag for

26 FIRST DENVER MARATHON

race morning. Encouraging words can let them know that you wish them well and are proud of how hard they’ve trained.

Decide where you are going to cheer for your runner. Check out the course maps ahead of time and make sure that you’re aware of any street closures that could prevent you from getting to certain locations or that could cause delays. Decide where you are going to be before race morning. It can be a great pick-me-up for your athlete to know you’ll be cheering at Mile 10 or Mile 15. Determine when your athlete should reach each spot along the race course, so you know when to be there.

Pack sunglasses, sunscreen, water, snacks and anything else that you might need during the race. Even though you’re not running, that doesn’t mean that you won’t get hungry or thirsty! You don’t want to be scrambling to find things the morning of the event.

Create any signs, posters, hats, t-shirts, etc. that you want to use to help you cheer for your favorite runner.

DURING THE RACE

OCTOBER 15, 2006

At

many

races,

spectators

bring chalk so they can write good luck messages on the street. You can write a runner’s name and bib number, along with words like “Good luck!” and “Stay Strong!”. If you do this, remember to buy washable chalk. Don’t use anything permanent.

Cheering is always helpful.

Unfortunately, many of the things that spectators yell out to runners are annoying. Imagine struggling through 15 or 20 tough miles of a marathon, only to have people yell out, “You’re almost there!”, “You’re almost finished!”, or “It’s just around the corner!”. While these uplifting phrases may seem helpful, trust me.

They’re not.

Instead, try yelling words of encouragement like, “Way to go!”, “Looking good!”, “Great job!”, “Go number 75!”, or the simple “Wahoo! Yeah! Yippee!”. During long races, some runners will write their name on their shirt for spectators to yell. Also, you can always try something creative or funny, like “Look at those hot legs!”

Clapping and whistling are encouraging and uplifting for runner’s sagging spirits. Some spectators will give runners high fives and others will bring

Victor Sailor / www.PhotoRun.net

DENVER MARATHON SPECTATOR TIPS

noisemakers.

Don’t be upset if runners don’t always respond well to your cheering. During long events, athletes can push through an extreme range of emotions and mental states. Some runners may be worried they’re not going to make it to the finish line while others are enduring a lot of pain.

Some athletes will wave, smile, and give you a high five, while others will ignore you.

Remember to be safe by staying off the course. If you need to cross the street, wait until the course is completely clear of runners. Also, remember to pay attention to the commands of volunteers and course marshals. They’re trying to keep the athletes safe and often need to remind spectators to stay on the sidewalks or behind fencing.

The best locations to cheer on your runner are at the start/ finish and at the three “oasis” locations throughout the course. These locations are at City Park, Cheesman Park, and Washington Park.

The best location in City Park would be at the relay transition zone at the corner of 17th Avenue and York Street. This will be six miles into the race. You can choose to stay here and watch your runner pass a second time at 8.5 miles, or you can go to Cheesman

SPECTATOR TIPS

DENVER MARATHON 2006

Park.

If you choose to travel to Cheesman Park, go south on York Street to 8th Avenue and then west on 8th Avenue to Cheesman Park. The south end of the park is about 10.5 miles into the race.

After your runner passes through Cheesman Park, it is time to head down to Washington Park.

Travel south on York Street. At 1st Avenue, the road changes names to University Boulevard. Continue south past the Cherry Creek Mall and turn west

on Virginia Avenue. This will bring you to the north side of Washington Park.

Here you can see your runner pass twice, once at 18 miles and the second time at 19.5 miles.

You can then, jump back in your car and head to the finish. The quickest way would be to travel north to Alameda Avenue and then west to Downing Street. Go north on Downing Street and then turn west on Colfax Avenue.

AFTER THE RACE Meet at a predetermined location. Make sure that you pick a post-race location before the event.

At events with a lot of participants, the finish areas can be very crowded, with thousands of finishers all searching for their families.

Once you do that, offer your athlete a big hug, along with an extra shirt or jacket. It can be helpful to have something clean and dry to wear after the race.

Don’t forget to do something nice for yourself. You’ve survived the stress of navigating the course and scanning herds of runners. You deserve a treat too!

OCTOBER 15, 2006 FIRST DENVER MARATHON 27

MARATHON RECOVERY

DENVER MARATHON 2006

THE MARATHON IS OVER . . . NOW WHAT? A QUICK CHECKLIST

By Brenda Barrera

Y

ou finally cross the start line on your 26.2 mile journey. Along the way, there will be a few ups and downs as you battle nerves, crowds, fatigue, hydration stops, maybe a side stitch, or that darn shoelace coming undone, but the jubilation of hearing the cheers from your family, friends and training buddies along the course will make your heart swell. Finally, you see the finish line banner and cross the timing mat. Congratulations! You’ve reached your goal . . . you’re done!

Whoa, wait a minute! Just because you cross the finish line doesn’t necessarily mean you’re done.

Below are a few things to add to your race checklist for immediately afterward to three weeks post race that will help minimize your chance of an injury and speed recovery time so you can race again.

KEEP MOVING

That’s right; don’t come to a dead halt or lie down at the finish line. Keep moving through the chute, have your chip removed, and find your loved ones but continue walking.

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DRINK ‘n EAT (as soon as you can!)

Refueling is key. Start replenishing your muscles with easily digestible foods. Jen Baer, from Boulder, a veteran of six marathons and seven Ironman races shares this advice: “Plan your post race nutrition in advance and treat it as importantly as you do your morning breakfast. Take your post race fueling seriously and don’t leave it up to the tables of bananas beyond the finish line.” She also likes to consume a liquid protein shake because it’s easier to ingest.

ICE IS NICE

Most experts agree that icing certainly helps in muscle recovery. World class runner and Anaerobic Management coach, Jon Sinclair of Ft. Collins, offers this advice on ice baths: “Start with cold water in a bathtub and slowly add some ice. Don’t stay in for long, 10 to 15 minutes is more than enough time. Don’t do it at all if your body is really wiped out. If you’re feeling chilled, dizzy, tired or sleepy, then the best thing to do is to go to bed and stay there.”

BE MERRY

In the days and weeks to follow, take time to celebrate your accomplishments with friends and family; light a candle and reflect on your whole experience; savor a glass of fine wine or dark beer (with your feet elevated, of course) knowing you don’t have to get up at the crack of dawn the next day for a run. Heck, schedule a massage and spa treatment.

LESS IS MORE

After a week or so, get moving again, keeping in mind the Mies van der Rohe philosophy “less is more.” Start walking or do low impact activities like swimming, biking, pilates or yoga. Dave Manthey, founder of Runner’s Edge of the Rockies marathon training programs, tells first time marathoners not to run for two weeks after their first race. “You’re not going to lose your fitness level,” he assures them.

MARATHON RECOVERY

DENVER MARATHON 2006

Denver Marathon Special Subscribe to Colorado Runner Magazine today!

GOT THE BLUES?

No, it’s not BB King playing on your CD, but often when you’ve invested countless hours of training, it’s common to feel depressed once the goal has been achieved.

Be sure to get proper nutrition and adequate sleep. Listen to yourself. If you don’t want to train, it’s okay to take time to get the desire back before you push yourself into working out again.

NEW GOAL

Setting a new goal is a perfect way to move forward.

“Most successful runners are goal driven and feel lost without some sort of a horizon to look toward,” says Sinclair. “If the goal is vague (a marathon next spring) or specific (Boston next April) it begins to develop a direction for the next cycle of training.”

LACE UP AGAIN

Once you resume training, Hal Higdon, per his web site, recommends this: “The training you do in the three weeks following a marathon should be a near mirror of what you did the last three weeks before: in other words, a reverse taper.” For newbies, both Sinclair and Manthey take a more conservative approach of at least a couple of weeks of complete rest before resuming training and you’ll have a far great chance of a success at your next race

Indeed, your post race mental and physical recovery is just as important as your pre-race preparation. As Matheny says, it will help rejuvenate and energize your running, so you’ll be prepared to race healthy again. See you next year!

Brenda Barrera is the national website editor for the Running Network.

OCTOBER 15, 2006 FIRST DENVER MARATHON 29

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