Colorado Runner - Issue 19: September/October 2006

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COLORADO RUNNER Three Year Anniversary Issue

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Offical Publication Issue 19: September/October 2006 www.coloradorunnermag.com

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Workouts to Improve Your Speed & Efficiency

Say Goodbye to Shoulder & Neck Pain ROCKHARD HARDROCK 200

Contents...

RUN HAPPY! Subscribe to Colorado Runner Magazine today!

Features

The Errors of our Running Ways... Page 12 Climbing the Food Pyramid... Page 16 Helping The Visually Impaired... Page 18 Eliminate Your Neck and Shoulder Pain... Page 20 Rockhard Hardrock 200... Page 22 Fall Shoe Review 2006... Page 25 Hit the Dirt at Herman’s Gulch... Page 68 My Running Addiction... Page 70

Departments

Race Reports... Page 54

Running Shorts... Page 10 USATF News... Page 50 Race Reports... Page 54 Race Results... Page 61 Race Calendar... Page 66

Credits

Publisher Derek Griffiths derek@coloradorunnermag.com Editor Jessica Griffiths jessica@coloradorunnermag.com Contributing Writers Matt Carpenter, Nancy Clark, Darrin Eisman, Alice Franey, Steve Glass, Gary Hall, Nancy Hobbs, Bob Horejs, Jason Karp, Charlie Mahler, Ken Sheridan, Rachel Spears, Cregg Weinmann, Jessica Weidensall, Marc Witkes Contributing Photographers Steve Glass, Michael Patton, Victor Sailor, Larry Volk

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Front Range Advertising Derek Griffiths derek@coloradorunnermag.com, 720-985-9047

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Western Slope Advertising Marc Witkes marcwitkes@hotmail.com, 970-247-3116

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Official Publication

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On The Cover Jorges Torres leads the 10K at USATF Nationals.

Photo by Victor Sailer/www.PhotoRun.net

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Colorado Runner Mascot Lucy Snowflake

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In Partnership with Casper Windy City Striders Durango Motorless Transit Fort Collins Running Club Mesa Monument Striders Rocky Mountain Road Runners Runner’s Roost Ft. Collins VIP Club Southern Colorado Runners USATF Colorado Long Distance Running USATF New Mexico

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Colorado Runner is printed on 20% recycled (10% postconsumer waste) paper. All inks used contain a percentage of soy base.

COLORADO RUNNER is published bimonthly in odd numbered months for $12.97 per year by Colorado Runner LLC, 28 Tecoma Circle, Littleton, CO 80127. Periodicals postage pending at Littleton, CO and other offices. POSTMASTER: Please send address changes to Colorado Runner LLC, PO Box 270553, Littleton, CO 80127.

Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publishers. Unsolicited manuscripts, photographs, race results or other materials are welcome. They can only be returned if accompanied by a self-addressed envelope. Please send to Colorado Runner, PO Box 270553, Littleton, CO 80127. The publication deadline for each issue is one month prior to its release.

September/October 2006

Steve Glass / Glass Photography

Subscribe online at www.coloradorunnermag.com or mail this form to: Colorado Runner PO Box 270553 Littleton, CO 80127.

Girl Scouts 5K & 1K Walk/Run Sunday, October 22, 2006, Washington Park Enjoy a competitive race on a popular course, and bring the whole family for a morning of fun and fitness. After the race, cruise the free fitness fair where the kids can try a climbing wall, inflatable obstacle course, yoga, disk golf, gymnastics, and other sports.

Sign up today 303-778-0109, ext. 358, OR www.girlscoutsmilehi.org

Letter from the Publisher...

R

unning your first marathon can be challenging. You have to slog through arduous hours of training and keep a commitment no matter what curves life throws your way. But here’s good news. If you’ve signed up for a fall marathon because you love to run and the sport brings you personal satisfaction, it’s likely that you’ll stick with your training schedule and see the finish line soon. However, if you’re hoping to run a marathon so you can lose weight or brag about it to a coworker, you probably won’t stick with it.

These were the findings of a recent study presented at the American College of Sports Medicine annual meeting in Denver.

The study tracked more than 100 first-time runners. Only 31 completed a 10-week training program and finished the marathon they had registered for, while 75 dropped out. Those that had superficial reasons for wanting to run were the most likely to quit.

I registered for my first marathon because of peer pressure. I was training with a group of guys that liked to run marathons.

It was all they ever talked about, so I finally caved and signed up for one. Now I’ve comPublisher Derek Griffiths poses with pleted 46 marathons, so I guess I got hooked U.S. 100K team member Tania Pacev just like they did. But I love to run and that’s at the Teva Paint Mines 6K in Calhan. what keeps me looking for new exercise challenges to keep myself motivated.

My wife says she registered for her first marathon because she wanted the inner glory. She had finished several half marathons and wanted to see if she had what it takes to push through 26.2 grueling miles. She had two training buddies that also committed to running a marathon, but both bailed on her before the big day. She says that having training partners, even if they quit early, helped her make it to the finish line. And it helped that she was already registered!

Good luck if you’re running a marathon in the next few months, whether it’s your first or your fifteenth!

For more news from the American College of Sports Medicine, turn to page 16.

Happy Trails!

Derek Letters to the Editor...

Hi Derek, Thanks for another good issue of Colorado Runner. One thing... did you go with the preliminary results from the Cherry Creek Sneak? The reason I ask is that, as you may remember, I had a lot of hassle with the chip timing system, however in the end, I placed 25th with a 29:33. I was first in my age group (50-54). So I was surprised to see Luke Sanchez listed as first Grand Master with 32:44. I haven’t received any commemorative award, so maybe this explains it.

Best wishes, Simon Martin Boulder, CO Editor’s Note: Oops! We apologize for the incorrect age group rankings for the 50-54 category in the Cherry Creek Sneak race results. You guys ran so fast we thought you were MUCH younger!

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September/October 2006

Nancy Hobbs

Hi Jessica, While reading your July/August issue, I noticed an error in the results for the Cherry Creek Sneak.

I believe the winner of the Male Grand masters (50+) category in the 5 mile race was Simon Martin of Boulder in 29:53, and I may have been second in 31:24. Luke Sanchez of Lakewood (32:41) was listed as the winner. The confusion may stem from the fact that we ran in the elite division and the results do not reflect correct integration of the two races. With the exception of the first 20 runners, the elite division is counterproductive because actual competition is reduced, and it is more difficult to integrate the results. Maybe you could suggest that to the race organizers for next year.

Enjoy your magazine!

Bob Hintermeister Avon, CO

>> The Starting Line <<

â&#x20AC;&#x153;He climbed cathedral mountains, he saw silver clouds below.

He saw everything as far as you can see.â&#x20AC;?

- John Denver, Rocky Mountain High

Brian Fisher of Littleton powers across 12,000 feet of beauty in route to a second place finish at the San Juan Solstice 50 Mile in Lake City, CO. Photo by Steve Glass / Glass Photography

Come run in the Sun-Belt environment of southern New Mexico

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Relay • Half Marathon • 5K Run • 5K Walk Register online at either website: www.riograndemarathon.com www.usatfnm.org

We provide all the support and inspiration you need - you raise funds for lifesaving cancer research.

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Walk or Run, Half or Full Marathon • 100-Mile Cycle Rides • Triathlons

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A N N U A L

crossroads &5k

H a l f M a r at H o n Formerly the Easy Street Wheat Half Marathon

raCE DaY: Sunday, Sept. 17, 2006 fort Collins, Colorado

Race Start/Finish at Buckingham Park: First Street and Lincoln Ave. 8:00 a.m. Half Marathon begins 8:15 a.m. Crossroads 5k begins 10:30 a.m. Post Race Party 10:45 a.m. Awards Ceremony FREE public parking is available!

Half MaratHon CaSH PrIZES! Overall 1st- $500 2nd- $200 3rd- $75 Masters 1st- $100 2nd- $75 3rd- $50

• Natural Energy Source • Tastes Great • Contains electrolytes and B vitamins • Low on glycemic index Available at REI, EMS, Runner’s Roost and other running and outdoor stores Laura Haefeli, Winner 2004 Vail Hill Climb, Photo Tom Haefeli

register online at: www.active.com Walk in registration for race at: foot of the rockies

Race Registration/Packet Pick-up

150 E. Harmony Rd. Unit 2C Fort Collins, CO 80525 970-377-8005

or

runner’s roost Race Registration

902 W. Drake Rd. Fort Collins, CO 80526 970-493-6701

For more information visit: www.crossroadshalf.com

(866) 464-6639 www.honeystinger.com

Running Shorts...

Breckenridge Ale House Named Title Sponsor of Rim Rock Run

Runners Invited to Escape to Paradise at the Grand Pacifico Marathon

It’s breathtaking ocean landscape makes the Grand Pacifico Marathon in Mazatlan, Mexico a perfect winter escape. This year’s race will be held on Sunday, December 3. The race, taking place in the hometown of Pacifico Beer and the Pacifico Brewery, will feature more than $100,000 in prize money, and a new luxury car for the men’s and women’s winners.

The event includes a 26.2-mile marathon race, a 13.1-mile half-marathon, a 5K road race, and a 10K road race. For more information, log onto www.maraton.org. Participants can also register at www.asdeporte.com.

A $1 million bonus is being offered for a world record in the marathon, while a $100,000 award will be presented if the Mexican marathon record is established. The Pacifico Marathon is rated a “Top 15” marathon by Runner’s World magazine.

Four From Colorado Finish Badwater Ultra

Gunnison’s Michael Aish (above) finished 12th at the Beach to Beacon 10K in Cape Elizabeth, ME. Also running well was Elva Dryer of Gunnison, who was the sixth female in 33:00.

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Four runners from Colorado and one from Utah finished the prestigious Badwater Ultra Distance run in July. A true “challenge of the champions,” the legendary foot race pits up to 90 of the world’s toughest athletes against one another and the elements. Covering 135 miles non-stop from Death Valley to Mt. Whitney, CA in temperatures up to 130 degrees Fahrenheit, it is the most demanding and extreme running race offered anywhere on the planet.

The start line is at Badwater, Death Valley, which marks the lowest elevation in the Western Hemisphere at 280 feet below sea level. The race finishes at the Mt. Whitney Portals at 8,360 feet. The course covers three mountain ranges for a total of 13,000’ of cumulative vertical ascent and 4,700’ of cumulative descent.

The Portals are the trailhead to the Mt. Whitney summit, the highest point in the contiguous United States.

Eric Pence of Eagle finished 26th in a time of 41:37:15, Jack Menard of Denver was 38th in 44:13:32, Scott Snyder of Littleton was 40th in 44:34:20, and Nattu Natraj of Lafayette was 50th in 46:22:29. Marc Sanderson of Pleasant Grove, UT finished 51st in 46:36:25.

September/October 2006

Wyoming’s Kris Sondag finished just outside the prize money at the Bogota Half Marathon.

School Teacher Finishes 11th in Colombia

Under clear skies and 60 degree temperatures, more than 45,000 runners took to the streets in Colombia’s capital for the Bogota Half Marathon. The 2005 Men’s World Half Marathon Champion Fabiano Joseph didn’t disappoint as he set a new course record after separating from former course record holder, James Kwambain on a turn at 13 km and after the two separated prior to a 28:59 split for the first 10 km. Fabiano powered to a time of 62:34 - an amazing time considering the course is at 8,661 feet.

An emerging Kenyan star, Lucy Muhami, set the early pace in the woman’s division. Muhami took the early lead with former marathon world record holder Catherine Ndereba. The pair passed the 10 km mark in 34:20 and that’s where Ndereba started her push. She won by over a minute with a time of 72:55. She was able to achieve this despite stopping twice in the last 4 km with leg cramps.

Kris Sondag, a Wyoming school teacher, came to Bogota to have some fun and finished just outside the prize money in 11th in 84:20.

Kara Goucher Becomes Second Fastest American at 10,000 Meters

Kara Goucher became the second fastest American ever at 10,000 meters when she finished third at the GE Money Grand Prix in Helsinki in 31:17.12 in July. Goucher, 28, is a graduate of the University of Colorado and is married to former CU Buff Adam Goucher.

Goucher surpassed Amy Rudolph on the USA all-time list. Deena Kastor remains the U.S. record holder with a time of 30:50.32.

Left and Right: Victor Sailor / www.PhotoRun.net Center: courtesy of Grand Pacifico Marathon

Race Director Katie Hill is pleased to announce the first title sponsor of the Rim Rock Run in the race’s fourteen year history – Breckenridge Ale House. Beginning this year, the western slope’s premier road race will be known as the Breckenridge Ale House Rim Rock Run.

“The fact that we are partnering with one of the most respected businesses in the Grand Valley says a lot of great things about the race, the future of this race, and their commitment.”

The Breckenridge Ale House Rim Rock Run is not only the premier running race on the western slope, it is a weekend filled with activities, drawing runners from across the country to Grand Junction to race on what Colorado Runner magazine named the most scenic course in Colorado. The weekend kicks off with a pre-race pasta party at Mesa State College, featuring a guest speaker. This year that guest is the Women’s Triathlon Bronze Medalist in the Athens Olympic Games, Susan Williams.

The race will be held on Saturday, November 11 at 8:00 am. The course takes runners through a high desert oasis sketched with red rock canyons, majestic mesas and towering rock monoliths.

Following the race, the Breckenridge Ale House will host a post race celebration on their patio, with live music, and warming tents if necessary. Racers will receive one free beer coupon in their race packets. There is no scheduled time for the celebration to commence or conclude, “Just when the first runner gets there and the last runner leaves,” adds Katie.

Sponsored Feature

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Talking Track with Bernard Lagat...

Bernard Lagat is one of the most popular and competitive athletes on the global athletics circuit. Running Network caught up with him on Thursday, July 27, in London.

Relaxed and affable, Bernard discussed his training and racing philosophies, his beginnings in the sport, and more.

better. I believe in doing my best. In the 1500m, I would like to do 3:28 or 3:27 in Zurich, then up to the World Cup finals.

RN: How old were you when you started running?

Lagat: I was 14. My first competition was 1993 in high school. My training partner was my brother, William Cheseret. When I finished high school, I went to Nairobi. That is when I received my first training program. My brother and I just ran. My brother was a long distance runner. We would run an hour hard, maybe. When I went to Nairobi, it was the first time I had a training plan!

RN:

Congrats on your 5K/1500m double at the U.S. Champs. I understand that you had no idea that no one had attempted that double before.

Lagat: I did not know going into the race itself that it was something special.

RN:

RN: Why did you double? Was it part of your plan for the season?

Lagat: Actually, I wanted to do a 5000m in London. So we decided to run the 1500m and 5000m in the Nationals. It was a fantastic double. My coach, James Li, and I thought it was the best place to do it, so we registered for both.

RN:

How did you feel? Were you sore coming into the 5000m, since you had just finished a 1500m semi-final less than 3 hours before?

Lagat: I was not sore coming into the 5000m. Coming into the 5000m, I had run the 1500m, which was not bad, because it was really an even pace and a controlled pace. But there were 3 hours before the 5000m, and I was hungry—I had not eaten all day. I was really sore 2 days later in the 1500m final. In the 5000m, I had a side ache.

Matt Tegenkamp took it [out] really hard. It might have looked relaxed, but we were moving!

You’ll be able to represent the United States in 2007. Tell us about how that affects you. Will the U.S. World Championships Trials be tough?

Lagat: I am really excited to run for the United States. I know that my goal right now is Osaka in 2007. I know that [in] making the team, I have to think very hard [about] which event I run. We have great athletes: Matt Tegenkamp in the 5000m, Alan Webb in the 1500m, and Gabe Jennings could be a real surprise again. I like to see that. I know that we are all capable of making the team! There will be great competition to make the World team for the U.S. It’s all about that race. You could be the best this year, but not make the team next year.

RN: What are your favorite shoes to train in?

Lagat: My favorite is the Nike Pegasus, and my second one is the Air Structure Triax. In speed sessions at the beginning of year, I use racing flats. Then, later in the season, I use my training flats.

RN: Tell us about your training philosophy.

Lagat: I like that question! I plan my season based on 3 periods. I build my mileage, and use plyometrics and gym work in the first period. In the second period, which begins the first week of April, I cut my mileage, add tempo work, and fartlek. I might go out for 8 miles in 43–44 minutes. At the end of May, real speed comes—two speed sessions a week. In this time period, I might run 6 miles in 31–32 minutes for my tempo runs. My speed sessions are 500 or 600 meters—500 meters in 75–76 seconds, with a 1-minute rest. When it comes to this third phase, I do 6-mile tempo runs, then track workouts, like 300 meters times nine in 39 or 40 seconds each.

Sometimes, I like to mix 300s and 500s. Recently, we have done something for quick speed: 41 seconds for 300 meters, then jog 100 meters in 35 seconds for rest, with 18–20 of them!

RN: What are your goals for this season?

Lagat: The goal for this season is to get a good 5000m time. Last summer, in Berlin, I ran 12:59, so with this training I thought I could do much

www.usatf.org

RN: Do you warm up or spend more time on stretching after the workout?

Lagat: Good question! I train later in the day, so I eat a good breakfast and lunch. I also hydrate—big deal, very important. Then I stretch for a bit, do some sprints, and get my body warmed up. Then I do my workout. I then cool down, stretch again because your body is warm, and I do my exercises and cool down.

RN: What do you do after a race?

Lagat: After a race, I do a nice cool down, and I jog for a bit. Then I find an ice bath, which is great for you! I want to be able to run a fast session 2–3 days later.

(Editor's note: Lagat achieved his 5000m goal at Norwich Union London GP. In a race that was run entirely at sub13:00 pace, he stayed in 4th or 5th place behind 5K/10K World recordholder Kenenisa Bekele, 2005 World 5K champ Ben Limo, 2003 World champ Eliud Kipchoge, and 12:56 runner Augustine Choge. With a lap to go, Bekele took the lead. Lagat made his move with 200 meters left, catching Bekele with less than 75 meters to go, to take the win in 12:59.22. His last lap was a sizzling 51.52!) © Copyright 2006 by the Running Network, LLC.

Sponsored Feature

September/October 2006

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Training Smarts...

The Errors Of Our Running Ways

by Jason R. Karp, M.S.

Wrong: Doing Workouts Too Fast or Too Slow

One of the biggest errors runners make is running workouts at incorrect speeds.

Run your workouts too fast, and you may not meet the purpose of the workout. At the very least, you’ll add unnecessary fatigue to your legs without extra benefit. For example, say you want to improve your maximal rate of oxygen consumption (VO2max), and you plan to run mile repeats at the speed at VO2max (100 12

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percent maximal heart rate). If running each mile in 5:30 elicits VO2max (and max heart rate), running each repeat in 5:15 will certainly also elicit VO2max. But why run each mile in 5:15 when you can run it in 5:30 and still get the same benefit? Running faster is not always better. On the other hand, if you run your workouts too slow, you may not obtain the desired benefit at all. For example, research has shown that cardiovascular benefits are minimal when running below about 60 percent of your maximal heart rate. As a coach, I’ve noticed that the most difficult type of workout to run at the correct pace is the lactate threshold (tempo) run. Many runners, especially those who are inexperienced with this workout, have a difficult time holding back the pace and finding their fastest sustainable aerobic pace.

To optimize your training, follow these pacing guidelines: Recovery and Long Runs

Slower, recreational runners: About 10 to 15 seconds per mile slower than 5 km race pace (or about 10 km race pace, 75 to 80 percent max heart rate) Lactate Threshold (Tempo) Runs

Right: To Meet Your Physiological Needs, Run Workouts at the Correct Speeds

To determine the correct pace, you must know the purpose of each workout. Running at the correct pace will more specifically target the physiological variable you’re trying to train, such as VO2max or lactate threshold.

Since the goal of training is to obtain the greatest benefit while incurring the least amount of stress, you want to run as slow as you can while still obtaining the desired result.

September/October 2006

1½ to 2 minutes slower than 5 km race pace; 65 to 75 percent max heart rate.

Talented and highly trained runners: About 25 to 30 seconds per mile slower than 5 km race pace (or about 15 to 20 seconds per mile slower than 10 km race pace, 85 to 90 percent max heart rate).

Long Intervals (2 to 5 minutes)

The speed at VO2max (about 3 km race pace for highly-trained runners); reaching 95 to 100 percent max heart rate by the end of each work period.

Short Intervals (1 to 2 minutes)

Mile race pace.

Derek Griffiths / Colorado Runner

W

hen I was in high school, my electronics teacher had a silly, fortune cookietype saying to remind his students of how to handle electrical wires: “One hand in pockey, no get shockey.” Like touching wires with both hands, there’s a wrong way to do almost everything. For example, going down a park slide head first, throwing a paper airplane at your high school teacher, and not buying your twin brother a birthday present, claiming you forgot his birthday would all be considered by most as errors in judgment. (Okay, so I don’t always make the best decisions.)

Although there are many paths to success when it comes to running, there are also wrong ways to train and race. As a coach, I see the wrong ways much too often. Although training and racing errors won’t have as severe a consequence as electrocuting yourself, errors in your training and racing will prevent you from meeting your potential. In honor of my electronics teacher, here are some common running errors with advice to help you correct them.

Wrong: Running the First Mile of a Race Too Fast

I used to coach a talented runner who ran the first mile of every race too fast, only to slow down dramatically during the latter segments and end up disappointed with the result.

He thought he was better than his workouts and he let his competitive spirit and pre-race adrenaline obscure his knowledge of his true fitness level. It was frustrating to watch him start off so well and get slower with each successive lap of the track.

The faster you run the first mile of a race, the more your muscles rely on anaerobic metabolism to produce energy. With the greater reliance on anaerobic metabolism and muscular work comes an increase in muscle and blood acidosis and the accumulation of metabolic byproducts that cause fatigue. Whether the race is a mile or a marathon, you can’t put running time in the bank. You will end up losing more time in the end than what you gained by being “ahead of schedule” in the beginning. No matter how strong your will is, the metabolic condition caused by running too fast too early will force you to slow down during subsequent stages of the race.

Right: To Run Your Best Race, Run Even or Negative Pace

Although race strategy sometimes dictates that you change the pace during the race to challenge your competitors, the best way to run your fastest possible race is by starting out at the pace you can maintain the entire race. While it may feel easy, especially in the marathon, to run the first mile of your race at the same pace as the last, your patience will pay huge dividends during that last mile. Ideally, the second half of your race should be equal to or slightly faster than the first half (i.e., negative splits). To negative split a race requires accurate knowledge of your fitness level, confidence to stick to your plan when others have taken the early pace out too fast, and a good dose of self-restraint.

When you race, you don’t run at some arbitrary intensity. The percentages of your VO2max and lactate threshold you can sustain for a specific amount of time are predictable. The longer the race, the lower the percent VO2max at which you’ll run it. Research has shown that the speed at VO2max can be sustained for only about 8 to 10 minutes. Talented, highly-trained runners therefore race 3,000 meters at 100 percent VO2max, 5,000 meters at 90 to 95 percent VO2max, and a marathon at 80 to 85 percent VO2max (about 95 percent of lactate threshold).

Your workouts, which should be performed at specific speeds that correspond to specific percentages of VO2max or lactate threshold, are invaluable for providing you with knowledge of your fitness level and for predicting your average race pace (assuming you account for such things like the terrain and the weather). As I tried to convince my overzealous athlete, your workouts don’t lie.

Use the guidelines below to predict your race pace from your workouts. Then run the first mile of your next race at that pace. The pace differentials listed are for highly-trained runners and will become progressively smaller in relation to your LT runs the longer it takes you to run the race.

5 km Pace

About 20 to 30 seconds per mile faster than lactate threshold (LT) runs; about 10 to 15 seconds per mile slower than long intervals.

10 km Pace

About 10 to 20 seconds per mile faster than LT runs; about 25 to 30 seconds per mile slower than long intervals.

Marathon Pace

About 15 to 20 seconds per mile slower than LT runs.

Wrong: Doing Speedwork Without First Running Enough Aerobic Mileage

While speedwork and lots of races seem to be the method of training at most high schools, they are not the best way to meet your potential as a distance runner. Speedwork gives you more bang for your buck, improving your

performance faster than simply running lots of miles, but any short-term success may likely occur to the detriment of your long-term development. While interval training increases your stroke volume (amount of blood pumped with each beat) and cardiac output (amount of blood pumped each minute), sending more blood and oxygen to your muscles from a more powerful heart won’t do you much good if your muscles are not equipped to use the extra oxygen.

Right: Before Picking Up the Pace, Have a Solid Aerobic Base

As legendary coach Arthur Lydiard claimed, lots of aerobic running forms the basis of any distance runner’s training program.

Whether you’re training for the mile or the marathon, it all starts with mileage. That’s because aerobic running develops many physiological and biochemical traits needed for good endurance. For example, it increases the number of red blood cells and the amount of hemoglobin contained within them, giving your blood vessels a greater oxygen-carrying capability. It also increases muscle capillary volume, providing more oxygen to your muscles. Finally, it increases mitochondrial volume and the number of aerobic enzymes, allowing for a greater use of oxygen.

The more you attend to these qualities of aerobic metabolism, the more you will ultimately get from your subsequent speedwork.

Since recovery is an aerobic process, being more

Continued on page 14...

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Training Smarts... aerobically fit allows you to recover faster during the rest periods of your interval workouts, which means the sooner you can begin the next work period. Also, a faster recovery allows you to run more repeats in a single workout. Since one of the keys to maximizing VO2max is to spend as much time as possible running at VO2max, the benefit to being able to run five onemile repeats compared to three is obvious.

The more aerobically fit you are, the faster you will also recover between workouts.

The rapidity with which you recover from intense workouts will dictate how often you can perform other intense workouts, which may ultimately influence your ability to reach your running potential.

So, how much aerobic work is enough?

That’s a difficult question. It depends on a number of factors, including your genetically-determined propensity to continually adapt to high mileage and tempo runs, the amount of time you have to run, and the specific racing distance for which you are training. Obviously, the longer the race, the more mileage you need to meet your potential. In a study one of my colleagues and I conducted on the training characteristics of the 2004 Olympic Marathon Trials qualifiers, we found that the male marathoners averaged 90 miles per week with a peak mileage of 120, while the female marathoners averaged 72 miles per week with a peak mileage of 95 for the year of training leading up to the trials. The best way to determine how much aerobic work you need is to slowly and systematically increase your mileage from month to month and year to year, taking care to note how you respond to the training stimulus. Don’t increase your mileage unless your prior training and racing experience gives you reason to believe that you will continue to improve with more mileage. If you haven’t reached a plateau in your performance at 60 miles per week, there’s no reason yet to increase your mileage to 70.

Wrong: Not Eating After a Workout

Between running on your lunch hour and picking up the kids from soccer practice, it’s easy to not eat after a workout. But not refueling after you run is possibly the single worst thing you can do to thwart your recovery. Research has shown that delaying carbohydrate ingestion for just two hours after a workout can significantly reduce the rate at which glycogen (the stored form of carbohydrates) is synthesized and stored in your muscles and liver.

Right: Refuel Immediately, Maximize Your Recovery

Refueling after you run is important for several reasons, including the replenishment of fuel stores and the repair of cellular damage.

In regards to fuel, carbohydrates are the most important nutrient to replenish after your run. It has been known since the late 1960s that endurance performance is strongly influenced by the amount of pre-exercise muscle glycogen and that intense endurance exercise decreases muscle glycogen content. Glycogen synthesis is a complex biochemical process largely controlled 14

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by insulin and the availability of blood glucose.

To maximize the rate of glycogen synthesis, consume 0.7 gram of simple carbohydrates (sugar, preferably glucose) per pound of body weight within 30 minutes after your run and every two hours for four to six hours. It would be even better if you can eat or drink more often, since a more frequent ingestion of smaller amounts of carbohydrates better maintains blood glucose and insulin levels.

A study published in the Journal of Applied Physiology in 1993 found that when subjects ingested 0.2 gram of carbohydrates per pound of body weight every 15 minutes, glycogen was synthesized at nearly double the rate found in other studies in which carbohydrates were ingested every 1 to 2 hours. Another study published in the American Journal of Clinical Nutrition in 2000 found that the rate of glycogen synthesis significantly increased when subjects ingested 0.3 compared to 0.2 gram of carbohydrates per pound every 30 minutes.

Regarding reparation of cellular damage, protein is another important nutrient to consume after hard and long runs. To repair muscle fibers that are damaged during training, consume 20 to 30 grams of complete protein (those which contain all essential amino acids) after your run.

Some studies have found that eating protein and carbohydrates together also maximizes muscle glycogen storage, although not all studies have found this to be the case. The total amount of calories consumed seems to be more important for recovery than the carbohydrate-protein mix.

Before you cook a plate of spaghetti or prepare a tuna sandwich right after your workout, you may want to reach for a drink, since nutrients in fluids are absorbed more quickly than from solid foods. For most commercial sports drinks, the recommendations for post-exercise carbohydrate intake correspond to nearly four 8-ounce glasses every hour for a 150-pound runner. Admittedly, this is a lot to drink. Despite the many highly-advertised commercial sports drinks, any beverage that contains a large amount of carbohydrates will be great for recovery. For example, research from our laboratory published in the International Journal of Sport Nutrition and Exercise Metabolism in 2006 has shown that chocolate milk, which has a high carbohydrate and protein content, is an effective alternative to commercial sports drinks for recovery from exhausting exercise.

If you want to get the most from your training and racing, it’s time to make some changes. So, do your workouts at the right speeds, run negative splits, preface speedwork with more aerobic work, and drink chocolate milk after your long runs. By changing the errors of your running ways, not only will you be rewarded with new PRs, you’ll have some memorable quips to impress your running friends with at your next cocktail party.

Jason R. Karp lives in Albuquerque, New Mexico and is a Ph.D. candidate in exercise physiology. He is also a professional running coach, freelance writer, and competitive runner. His writing has appeared in numerous international running, coaching, and fitness magazines. He has coached high school and college teams, and currently coaches runners of all levels through RunCoachJason.com.

September/October 2006

Nutrition Advantage...

Climbing the Food Pyramid

by Nancy Clark, MS RD

of the foods that will invest in good health.

Eating According To The Pyramid

The New Food Pyramid

The Old Food Pyramid

he new Food Pyramid has been unveiled for more than a year now. When I first saw it, my reaction was: “a missed opportunity.” Since then, I’ve been waiting for the Pyramid’s hidden messages to become clearer to me, but no such luck.

Certainly, the government could have created a better tool to teach us how to make dietary improvements and promote healthful eating.

I’ve heard the Pyramid was designed to be simple. But it is so simple it seems meaningless!

One reason for this simplicity (a.k.a. vagueness) relates to behind-the-scenes politics. The Pyramid was shaped not only by a team of scientists, nutrition experts and health professionals, but also by lobbyists from the sugar, soft drink, red meat, dairy and other food industries who fought to protect their turf. They know a small shift in dietary recommendations can mean billions of dollars of lost money. Hence, no hierarchy of food images appears in the new Pyramid.

That is, an image with one food placed above another could get interpreted as that food being preferable and superior to another food.

I learned:

• Each wedge in the Pyramid represents a different food group. The orange stands for grains; green, for vegetables; red, for fruit; yellow, for oil; blue, for dairy; and purple, for meat and protein-rich foods.

• The variety of colorful wedges symbolizes the variety of foods that we need to form a balanced diet.

• The wedges have a broad base and a narrow top. This symbolizes we should choose portion sizes that vary according to our calorie needs. No longer is the message “one size fits all.”

• The wedges also suggest we should eat a big base of nutrient dense foods and taper off our intake of foods with less nutritional value, including foods with fats and sugars. (That is, eat more apples, less apple pie; enjoy more baked potato, fewer potato chips.)

• The stairs symbolize the message of taking small steps to a healthier lifestyle.

• The person running up the stairs symbolizes the importance of daily exercise.

(The one clear message?)

• The person also symbolizes the Pyramid can be personalized. That is, at www.

MyPyramid.gov, you can get a food plan based on your estimated calorie needs. (Mind you, these calorie suggestions do not take into account your height or weight; just your age and level of activity.) The website offers excellent information including tips to help you eat more

T

Hidden Messages

To find out more about the Pyramid’s hidden messages, I logged on to www.MyPyramid. gov. This website, in contrast to the icon, offers an impressive amount of helpful information.

Surfing to this treasure chest of information is a worthwhile use of time. Here is some of what

With your personalized on-line food plan, you can learn how much to eat of each type of food. The guidelines for an 1,800 calorie food plan (a minimal amount for most athletes) are:

• Fruit: 1.5 cups of fruit and or juice per day. This is easy for athletes: A smoothie with a banana, berries and orange juice will do that job!

• Vegetables: 2.5 cups per day, with a variety of colors. A salad tossed with tomato, peppers, carrots and baby spinach fulfills the veggie requirement, no sweat.

• Grains: Six ounces of grain foods, of which at least half are whole grain. (Look for whole before the grain name on the ingredient list.) One ounce = 1 slice bread or 1/2 cup pasta, rice. Eating whole grain Wheaties at breakfast and a lunchtime sandwich on rye bread can balance the dinner’s white pasta.

• Dairy: 3 cups lowfat or fat-free milk or yogurt. Two ounces of cheese equates to one cup of milk.

• Meat and alternatives: 5 ounce equivalents. One ounce of meat = 1 egg = 1 Tbsp peanut butter = 1/2 oz. nuts. This translates into a small portion of a protein-rich food at two meals per day.

The Bottom Line

Take mealtimes seriously; enjoy a variety of colorful foods; eat moderately & stay active.

Sports dietitian Nancy Clark MS, RD counsels casual and competitive athletes. Nancy Clark’s Sports Nutrition Guidebook ($23), Food Guide for Marathoners ($20) and Cyclists’s Food Guide ($20) offer more information about healthful eating and are available via www.nancyclarkrd.com or by sending a check to Sports Nutrition Services, PO Box 650124, Newton MA 02465.

Additional reading: Ward, Elizabeth: The Pocket Idiot’s Guide to the New Food Pyramid

News from the American College of Sports Medicine

W

ant to fuel smarter, train better and improve your sports nutrition knowledge? Then keep reading! Here’s some of the research presented by exercise physiologists, nutritionists and other health professionals at the American College of Sports Medicine’s annual meeting (Denver, May, 2006).

Fueling For Exercise

• If you are doing all-day exercise, plan to routinely snack more than eat meals. Forest firefighters who snacked all day consumed more calories, hence were able to be more active, than those who ate standard meals.

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• Does it matter if you fuel yourself pre-exercise with carbs that are slowly or rapidly available (oatmeal vs white toast)? Two studies suggest no. Your best bet is to eat what settles comfortably and helps you perform well.

Fluids

• Being dehydrated can not only change your mood but also hurt your performance. For example, basketball players who got progressively dehydrated performed progressively worse with shooting and sprinting drills. Drink well!

• Cyclists who replaced only one-third

September/October 2006

of their sweat losses during an 80-kilometer time trial were four minutes slower than when they drank ad lib, according to thirst. Don’t restrict fluids.

• Even swimmers need fluids; elite swimmers might lose about .85 liter/hour but generally fail to replace that loss.

• Cyclists who drank enough plain water to replace 90% of the sweat losses incurred while riding for two hours in the heat developed lower blood sodium levels - and a higher risk for hyponatremia. Better choice: a sports drink with sodium.

• Should your sports drink contain protein? Debatable. Protein changes the flavor,

ÕÀÞÊÃ ÕÌ Ã Ü iÊV Ì Õ } Þ ÕÀÊ>VÌ ÛiÊ viÃÌÞ i° ,Õ }Ê` iÃÊ "/ÊV>ÕÃi\ÊÊ so athletes tend to drink less; sub-optimal hydration could hinder performance.

Protein For Recovery

• The jury is out whether protein (or amino acids, the building blocks of protein) added to a sports drink enhances performance.

But consuming a carb plus a protein beverage before or right after a muscle damaging workout does reduce post-exercise muscle soreness.

Runners who took branch-chain amino acids (that readily convert into glucose for fuel) before and after each of three daily bouts of hard exercise reported less muscle soreness and fatigue. The researchers attributed this to having less muscle damage and inflammation.

• Does the amino acid taurine enhance energy? Doubtful. When cyclists consumed 2,000 mg of taurine (double the amount in a can of Red Bull) one hour before a 90 minute bike ride followed by a time trial, the taurine offered no benefits compared to the same beverage without taurine.

Protein For Building Muscles

Some body builders wonder if a very high protein intake will affect their long-term health. An 8-week study with strength athletes who consumed 3 grams protein/kg (~1.5 grams protein/lb) showed no signs of damage to liver and kidney function. This equates to 210 grams of protein for a 154 pound athlete. That’s 35 eggs!

Aging And Exercise

Without a doubt, exercise protects and improves our mental function (to say nothing of our overall health). The question arises: How long will it be before doctors routinely prescribe exercise?

• In a study of seniors who were at least 65 years old who completed a 20-week exercise program, some of the subjects actually moved from the category “demented” to “normal.” Now that’s incentive to keep moving!

• While we assume that exercise is good for our health, we may overlook the impact of injuries. A survey of 375 former Division-I athletes (of whom 41% had played football) indicates 36% of the former athletes vs 6% of non-athlete alums had limitations in exercise due to old injuries. Exercise wisely!!

Childhood Obesity

The rapid increase in childhood obesity is worrisome because so many obese kids are developing diabetes and heart disease - conditions associated with old age. One solution is to add exercise back into daily life. A safe and socially accepted way to do this is to organize a Walking School Bus in your neighborhood; a parent or hired college student chaperones the group of children.

Exercise can also be added into the school curriculum, but many schools are reluctant to do so. The assumption is less class time will contribute to lower test scores. Not the case. When students ate a free school breakfast, participated in 15 minutes of teacher-led activity each morning, and had mid-day recess before lunch, their test scores improved plus the teachers had 58% fewer discipline referrals.

Weight

• Two contributors to undesired fat gain are sugar-sweetened soft drinks and a sedentary lifestyle. Contributors to successful fat loss include weekly weigh-ins, at least 30 minutes per day of (ideally, supervised) exercise, and daily food records. Standing more often also helps with weight management. That is, obese people - who tend to sit 2.5 hours more per day than their lean counterparts - can potentially save 350 calories per day. Get rid of the chairs!

• Yes, achieving a healthy weight is important. But the desire to get too thin can lead to health problems. Among 80 varsity high school athletes at an all-girls school, 74% had at least one component of the Female Athlete Triad - a syndrome with loss of menstrual periods, disordered eating, and stress fractures.

Fifty-five percent ate inadequate calories, 30% had a history of amenorrhea, and 19% a history of stress fractures. Is “thin at any price” worth the cost..?

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CALL FOR FREE CONSULTATION.

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Body Image

While you are exercycling at the gym, be forewarned: If you look at magazine ads with ultra-fit bodies, you may experience increased anxiety and depression and a change of mood. Choose your magazines carefully!

September/October 2006

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Inspirational Athletes...

Helping The Visually Impaired Reach Their Full Athletic Potential

by Bob Horejs am both scared to death and elated. Clark’s dream is to compete in the 2008 Paralympic games in Beijing, China. We continue to push ourselves through lap number two. As we head into the final straight of our third and final lap, I yell to Clark, “Give me more!” We cross the line of our tandem 1,000 meter time trial, or kilo as it is called in the Paralympics, in one minute and 25 seconds. Our lungs feel like they are about to explode.

We couldn’t have given it any more. I will never forget the look on Clark’s face at the finish line.

This story is not about racing or even cycling for that matter. It is about looking at life with a smile, overcoming challenges with a positive “I can do” attitude, and striving for a dream no matter how impossible it may appear. Blind and disabled athletes have an incredible will to rise to challenges that seem extreme to the sighted, but are very possible to them.

“Believe in yourself and you will achieve” seems to be their mantra.

I arrived at the Paralympics developmental cycling camp with both excitement and fear in my heart. I had dreamed of assisting blind and disabled athletes for many years and as I checked into the athlete’s village at the Olympic Training Center it seemed surreal. I am 51 years old and even though I consider myself an endurance athlete with more than 25 years of experience (I have completed ultra marathons, 500 mile cycling events, and even an Ironman Triathlon) I asked myself how can I help these athletes attain their dream of qualifying for the Paralympics in Beijing in 2008.

Sam

I

look back and ask Clark if he is ready as he clips his cleats onto our tandem cycle. He says yes. I tell the track official that we’re ready. The official yells out 15.

I close my eyes and begin to imagine what Clark and I are about to do. Suddenly, I feel a sense of fear and excitement. We are about to try a 1,000 meter sprint time trial on the Olympic Training Center Velodrome cycling track in Colorado Springs.

This is Clark’s first 1,000 meter sprint on a cycle. He’s from Maryland and has never been at a cycling Velodrome until today. With 35% banked turns and a length of 333.3 meters per lap, it is intimidating to say the least. Now Clark and I hear the track official begin the count down as he yells, “5 - 4 - 3 - 2 - 1 - GO!” The bike holder releases our tandem bike. Clark and I straighten our arms, thrust our hips forward, stand up and peddle in unison like a finely tuned metronome down the track.

Clark is blind and can not see the Velodrome or the 35% banked turns. He is completely relying on me to safely pilot the tandem and not crash. We are riding at speeds of more than 30 miles an hour as we head around the second turn and into the back straight away. I yell to Clark, “Ready and sit!” as we head into turns three and four of our first lap. I 18

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September/October 2006

Terry

My roommate at the training center was Terry, who was completely blind. Terry had just returned from a hiking expedition with Erik Weinmere from the Peruvian Mountains. Terry uses voice recognition software on a laptop computer that allows him to do anything a sighted person can do. His biggest dream is to be the first blind astronaut. He lost his sight when he was 10 years old. Now he’s ready to attend college this fall in Colorado Springs.

Nathan

Another blind athlete I met at the camp was Nathan. He’s a great

courtesy of Bob Horejs

Bob Horejs (front) and Nathan training for the Paralympics.

There were seven blind, visually impaired, and disabled athletes at the camp that came from all over the United States. There were also numerous sighted guides to assist them. One man I met was Sam, who lost his left leg from below the knee in a back country skiing accident, as he was almost killed in an avalanche in Montana. Sam said that it took the search and rescue team two days to get him out of the back country.

In fact, many of the searchers abandoned the rescue, but fortunately Army rescuers came to help and were able to safely get Sam out. He lost nine pints of blood and had to survive for two days in freezing temperatures before he was rescued. The rescuers told him he only had a little more than two hours to live, so they needed to get him to the hospital immediately. I am proud to say that Sam recently qualified for the World Championships to be held in Switzerland in 2007. Sam rides with a passion and positive attitude that I have never seen in my life despite his disability.

That is the common thread among the Paralympics athletes. The athletes I met - Sam, Terry, Nathan, Ron, Jonny, Stan, Jeremiah, Calvin, and Scott - all refuse to give into the “Oh my God” way of thinking and instead remain focused on the fact that the only thing that holds them back from their dreams is their own beliefs and thoughts.

cyclist who performs all of his own bike maintenance. Not just simple tire changes, but everything from adjusting the breaks to changing the derailleur. Nathan lost his vision when he was just two years old because of a rare cancerous tumor called Optic Glioma. The surgeons were unable to remove the tumor and recommended putting Nathan, at only two years old, through 37 days of intense radiation therapy on his brain. They shaved his head and put a tattoo on each side of his face to properly line up the radiation therapy. Nathan was only two years old and needed to be completely still during the 15 minute radiation treatments. At the time, the recommendation from the doctors was to medicate Nathan prior to treatments to keep him completely still. So, Nathan’s parents medicated him prior to leaving for the hospital each day. The radiation treatments only shrank the tumor and did not completely remove it.

Unfortunately, at the age of six, the tumor began to enlarge and started to put pressure on Nathan’s hypothalamus and the plates in his head, which eventually caused him to start loosing functionality of the right side of his entire body. As the tumor grew, Nathan started to drool, lost 100 percent of his sight in his right eye and only had slight vision in his left eye. He couldn’t walk and was forced to crawl. The surgeons decided to put two shunts in Nathan’s brain to stop the leaking that was occurring from the tumor. Within six months after the surgery, one of the shunts failed, which meant another shunt would need to be inserted. Luckily for Nathan, during the second surgery to replace the failed shunt, surgeons were able to remove a large amount of the tumor and even though Nathan was blinded, the movement in the right side of his body returned.

But, Nathan still isn’t completely out of the woods because the Optic Glioma still exists. Nathan has had more than 50 MRI’s and continues to be monitored by physicians. But to meet Nathan you would enjoy a positive human being that looks at life with a fervor and passion. Nathan has a dream of qualifying for the U.S. Paralympics cycling team and with his enthusiasm and drive, I am confident that he will. I am currently training with him to complete the Lance Armstrong Challenge ride of 70 miles on a tandem cycle. Nathan actually wanted to complete the full 100 miles, but they will only allow tandem to complete the 70 mile ride.

Pam

I hope this article has made you think differently about both the visually impaired and disabled. We need to treat them properly and let them try. Remember, Pam Fernandez was blinded at 21 years old and had never rode a cycle competitively until she went blind. She decided to try to qualify for the 2000 Paralympics games by attending the United States Association of Blind Athletes developmental cycling camp in the early 1990’s. Pam trained hard for many years and seven years later won the gold medal in the Sidney 2000 Paralympics games for 1,000 meter sprint event on the Velodrome and the silver medal in the pursuit. Talk to Pam and you will find a fire deep inside her that continues to burn with love, beautify, creativity, and the belief that anything is possible if you try.

This article is dedicated to all blind, visually impaired, and disabled athletes across the world. “Together, with the help of friends, anything is possible if you believe!”

Bob Horejs is an experienced endurance athlete having completed numerous marathons, ultra marathons, cycling events, and triathlons. In addition to guiding blind cycling athletes on tandem cycles in their quest to qualify for the Paralympic games, Bob also pilots blind and disabled athletes in triathlon events as well. He is currently writing an inspirational book about a blind cyclist and hopes to donate any proceeds to the USABA cycling development camps for the blind and disabled. You can contact him at bob.horejs@gmail.com.

September/October 2006

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Avoiding Injury...

Eliminate Your Neck & Shoulder Pain

by Dr. Ken Sheridan

Fig. I

Neck and shoulder pain from running? I usually run to get rid of shoulder and neck pain!

For me, running has always been more about relaxing the mind than exercising the legs and lungs. If I can wear out the “inner demons” running around in my head, I am a more patient father, more understanding doctor, and more creative writer (how’s it working so far?). Running helps me pull my shoulders out of my ears at the end of a long day, by relaxing the muscles in my neck and shoulders.

This is not the case for some people, where the physical stress of running adds to their neck and shoulder discomfort, sometimes precipitating headaches and arm numbness. “Ten-

sion headaches” can develop from muscles in the neck and shoulders tightening up in the area just under the back of the skull. These muscles constrict around nerves that provide sensation to the back and sides of the skull, creating pain in those areas of the head.

Another source of tension headaches can be the jaw or TMJ (temporomandibular joint) pain. There is a phenomenon in the head and neck called “convergence,” which occurs when pain sensations from many different stimuli come together to create pain in the same areas. For example, when someone suffers from headaches, they can be due to painful stimuli from the jaw, sinuses, hormonal imbalances (migraine headaches) or eyes (eye strain). Such convergence can “muddy the waters” when trying to determine the cause of the headache.

Luckily both can be helped at once due to their similar causes.

Arm numbness while running can be due to nerve compression similar to that found in tension headaches. These nerves come out of the lower portion of the neck and relay information to and from the arms. As they exit the neck, they slide through two muscles that run from the neck to the upper ribs; compression by these muscles can cause decreased nerve function in the arms resulting in numbness.

Tension headaches and arm numbness, while both caused by muscular compression of nerves, typically occur from two different situations, which can occur separately or together.

Tension headaches, TMJ pain and neck pain in general are usually caused by faulty running form or posture. This posture is typically known as forward head posture in which the head is positioned in front of the shoulders

Fig. IIa

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Fig. IIb

September/October 2006

Fig. IIIb

Fig. IIIa

(see Fig I). This is a very common postural fault in today’s mechanized society, where we sit for prolonged periods of time staring down at desks or computer screens. This activity draws our heads forward and down (when viewed from the side). As the center of gravity for the head projects in front of the shoulders, the pressure in our shoulders is increased by one times the weight of our head for every inch your head moves forward. This increased pressure causes increased muscle tension, which can lead to headaches.

This postural fault can be corrected by bringing

the head back in line with the shoulders, then lean your entire trunk forward (Fig IIa & IIb).

Arm numbness caused by muscular constriction of the nerves to the arms, while related to the overall tightness caused by poor posture, is primarily caused by faulty breathing technique. Normal breathing requires expansion of the abdomen when we inhale and compression when we exhale (also known as “belly breathing”). Faulty breathing involves leaving your belly where it is and raising your shoulders with inhalation and lowering them when

you exhale. Raising your shoulders to breathe repeatedly causes tightness in the muscles surrounding the nerves to your arms, which can lead to numbness (see Fig IIIa & IIIb).

Relaxed breathing starts with relaxing your hands and your jaw while running. Carrying a pair of gloves in your hands while you run, without squeezing them will keep your hands relaxed. Keeping your jaw relaxed starts with your eyes. Studies show that squinting causes your jaw to tighten and can lead to shoulder breathing. Sunglasses can help with proper breathing!

Belly breathing can be practiced by lying on your back with knees bent and feet flat on the floor (insert cheesy heavy breathing joke here!). Put one hand below your rib cage and the other below your navel. Practice breathing into your hands for five minutes, twice a day.

When you get that down, move to a sitting, then standing posture. Proper breathing form can be relearned through practice.

Changing your running form slightly and breathing in a relaxed manner can reduce tension build-up in the neck and shoulders. Like many things, it just takes practice.

Dr. Ken Sheridan is a certified chiropractic sports physician who specializes in the treatment and rehabilitation of sports injuries at Active Care Chiropractic and Rehab in Golden.

An avid trail runner and duathlete, he recently completed his first triathlon and is hooked! He can be reached at 303-279-0320.

BKB L

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Road Races ~ Multi-Sport Event Management and Timing Services

2006 Events Calendar and Information:

www.bkbltd.com Upcoming Events: September 04 Freedom 5, Parker September 09 Fitness Festival 5K, Greenwood Village September 10 Flying Horse Fling 5K/5M, Castle Rock September 16 The Big One Mile, Colorado Springs Run For The Resource Center 5K, Conifer Oktoberfest 5K, Highlands Ranch September 17 PACE Governor’s Cup 5K/10K, Denver September 24 The Bearable Adventure Race, Lakewood October 01 Credit Union Harvest Run 5K, Broomfield Fans On The Field Run/Walk, Denver

October 27 Scream Scram 5K, Denver October 29 Halloween Hustle 5K, Denver November 04 Rock Slide 5K, Castle Pines Red Thread Run 5K, Denver November 05 Littleton Stride 5K/10K, Littleton November 12 TTTS Race For Hope 5K, Denver November 23 Turkey Day 5K, Highlands Ranch United Way Turkey Trot 4M, Denver

Kipture Primary School Foundation and Steve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM September/October 2006

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The Fast Lane...

Rockhard Hardrock 200

by Peter Bakwin

My horoscope read: “You’re about to go from a phase of relative inertness to one of mind-jiggling adventure.”

I called it the Rockhard Hardrock 200.

I would run the first lap (the Rockhard Hundred) counter-clockwise, the race being clockwise this year. After completing the first lap, I would run the Hardrock race, finishing 200 miles within 96 hours. Each lap had the same rules; 48 hour cut-off, aid only at locations of the Hardrock aid stations, pacers allowed from Grouse Gulch on the first lap, Ouray on the second, and no muling. While I had excellent crew support for both laps, I did not have aid at Pole Creek, Engineer Pass, Virginius Pass or Putnam Basin on the first lap (these are hike-in aid stations at Hardrock).

Why? This is of course a loaded question for any ultrarunner. I just liked the symmetry of the double Hardrock. And, it seemed really, really hard. I didn’t know if it would be possible for me to complete this run. I knew that it would take everything I had to give.

I had to try.

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THE ROCKHARD HUNDRED

My strawman plan for the first lap was to follow target splits for a 38 hour and 30 minute finish, but hopefully to sleep for about 90 minutes in Ouray, and so actually arrive at the finish in 40 hours (10:00 p.m. Thursday).

That would leave time for a significant sleep break before setting out on the second lap.

I hoped the energy of the race would pull me through the second lap somehow, maybe even allowing some time for sleep on the third and fourth nights. Maybe.

The imposed slow pace was very pleasant at first. Cruising over the first 13,000 foot pass was a joy. In any other race this 3,700 foot ascent would be a mind-boggling climb (it is bigger than Hope Pass at Leadville), but at Hardrock it is about average. A couple of mountain goats stared at me near the Little Giant mine. I made myself run very slowly down the steep, rocky trail into Cunningham Gulch. I thought about Kirk Apt’s classic line: “Save your quads, you will need them later.”

The next few climbs and decents were really not bad by Hardrock standards, though the altitude was high, all well above 11,000 feet. Between Maggie Gulch and Pole Creek, elk had trampled most of the course markings, but I knew the route more or less and it was not hard to follow. (The Hardrock course is marked days and even weeks in advance.) Trotting through the high meadows, I startled a few of the culprits.

Wildflowers were everywhere. The

September/October 2006

sky was deep blue and dotted with clouds. There was not a soul anywhere. I felt very alone, and very peaceful and alive. Hours and miles went by.

At Sherman, I met my excellent crew again. Chris and Carole were rookies at crewing for ultras, but I knew they would be great and indeed they never missed a beat. They had everything ready, and responded perfectly and cheerfully to my every need.

Running up the Cinnamon Pass road to Burrows Park was hot, but was the only time the weather was uncomfortable that first day.

HANDIES

One of the major challenges of Hardrock is Handies Peak. It is 14,000 feet high, and a big climb in both directions. And, it kicked my butt.

“How could this feel so hard?”

I picked my way down into Grouse Gulch, feeling worked. Fortunately, Buzz Burrell was there to pace me for the next section.

Buzz had been injured for months, and had two surgeries, but said he just couldn’t stay away.

When I told him I didn’t have a pacer lined up for this section, he just dropped everything and drove down to help.

We made it to Ouray around 12:30 a.m. My wife, Stephanie Ehret, and our friend (and crew for the second lap) Kevin Taverner had joined Chris and Carole. My plan was to nap there for about 90 minutes in the back of Kevin’s truck. But when I laid down, my nose

This Page - Buzz Burrell Opposite - Emily Baer

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ndeed. Standing by the Hardrock in front of Silverton High School near dawn on Wednesday, July 12, 2006, I knew I was in for that and more. So, it was with a mixture of fear and excitement that I set off at 6:00 a.m. that morning on my attempt to run a double Hardrock. All the planning, preparing, worrying, and fussing was done. All that was left to do was run.

immediately stuffed up and I sneezed several times. With the obstruction to my breathing, I was only able to sleep for about 20 minutes over the next hour. I got up, woke Stephanie from a deep sleep, and we took off up the Camp Bird road at shortly after 2:00 a.m.

This was when things started going south. I felt like crap walking up the easy road.

I was cold, sleepy and had no energy. And, the thought of returning back over Handies on the second lap seemed out of the question. At only 60 miles, I wondered if I could even complete the first lap. At Governor Basin, I climbed into the front seat of the crew vehicle and slumped. I didn’t think I could even make it over Virginius Pass.

My mind was full of fear and doubt. If I even made it over Virginius, how was I going to do three more huge climbs? And then start another lap? Handies Peak loomed huge in the landscape of my psyche, like Mount Doom in Mordor. No, it was impossible. I knew what was needed and that was to stay in the present moment and just keep taking forward steps. But just knowing that does not make it happen.

However, it was 5:30 a.m., and I realized that you simply can not quit at 5:30 a.m. Of course you feel like crap. Your body says you are supposed to be asleep. Never drop at 5:30 a.m. So I got out of the car, and Chris and I set off to ascend Virginius Pass.

And, indeed my spirits rose with the sun that morning. We made it over Virginius Pass and then ran on down into Telluride. With 28 miles to go I thought, “OK, I can finish the first lap.”

Stephanie went with me over Oscars Pass, another huge climb of 4,400 feet. But, the relentlessly steep, rocky jeep road down into Chapman Gulch was much worse. We took it as easy as possible, but the unyielding grade just hammered my tired legs. Steph had to endure a lot of whining and complaining from me during that descent.

Chris joined me again over Grant Swamp. Climbing up was OK, but on the downhill I found that my quads were so sore that I could no longer run at all. It was very slow across the Kamm Traverse and into the KT aid station.

“I can’t do this,” I said to Steph when the others weren’t listening.

Buzz would take me over the final climb and on into Silverton. We have done many adventures together, and Buzz reads me well. He could see exactly what was going on with me, and gave me a good pep talk.

“You can finish this thing. Of course it’s going to be hard, but you just need to focus on getting to the next aid station. And, don’t be afraid to take ibuprofen.”

And, in fact, as the temperature dropped my legs felt better and I was able to trot the downhills again. By the Mineral Creek crossing I was feeling OK, and the icy water woke us up for the last two miles to the finish.

We arrived at 11:22 p.m., for a time of 41 hours and 22 minutes. The support crew and a few friends were there to cheer us in. The race clock was counting down to the start: Six hours and 38 minutes to go. Intimidating.

The efficient crew did everything for me. I was able to get a shower, a good meal and be in bed by midnight at the home of our dear friends Ernst and Emily Baer.

Getting ready to start the second lap.

THE HARDROCK HUNDRED

In the morning, all doubts had vanished. I had no idea if I could finish this sucker, but I knew I would start. I would just take it one step at a time, one aid station at a time. In fact I was not thinking any of these things, I was just gearing up for the start. I put on my shoes; they were still wet from the crossing of Mineral Creek just a few hours earlier.

The nervous energy at the starting area was palpable, but I felt totally calm. After all, I was halfway done. I lined up at the back of the pack.

Hardrock... It is difficult for someone who has not been there or spent a lot of time in the high mountains to comprehend Hardrock.

The climbs at Hardrock are steeper, the descents are longer, the footing is worse. Hardrock is truly relentless. Fine runners drop out because they are afraid of falling off a cliff, or being hit by lightning. Others are simply worn down.

To finish Hardrock, you have to look deep within yourself and find something powerful that motivates you. You need to find a true connection with the mountains, the thin air, the rushing streams, the icy cold nights with their crystal, star-lit skies. You need to touch the softness that hides in those dark cliffs and deep chasms. Leave your self images behind and surrender yourself to what is. The race clock is ticking. But, time is an illusion. All that exists is the present moment. We can experience neither the past nor future directly, only the present is real.

Yet, we try to dwell in either the past, through our memories, or the future, through our hopes and dreams. By looking to the past and future we constantly reject the present, which is reality. As Ram Dass said, “Be here, now.”

So, Hardrock was a whole new deal.

It was fun running with the other Hardrockers, the mid-packers and back-of-the-packers. I got a chance to chat with Roger Wrublik, Matt Mahoney, John Dewalt, Mike Dobies and others.

I ran most of the first leg with my friend and

neighbor Paul Gross. A lot of people knew about my double project, but I felt a little embarrassed.

There was still a long way to go.

“You’re the Double Guy!” was a frequent comment. Steph said she was afraid of becoming known as the “Double Guy’s Wife.”

Hardrock was hot! Climbing up Oscars was brutal; steep, south facing, and HOT. Biting flies followed us all the way to the top of the pass at 13,100 feet. Runners were wilting from the heat and effort.

Telluride was great. So many friends were there at the aid station helping out their friends and family in the race. Kevin and Steph were my main support crew, so I was in the best hands possible. I felt like an Indy Car racer in the pit as they attended to my every need.

Over Virginius Pass and down the Camp Bird Road, I fell in step with Rich Collins, a Hardrock virgin from Maine. How these guys come out from sea level and run this thing I just don’t know.

I decided not to sleep at Ouray as originally planned, but to push on to Grouse Gulch in order to sleep during the toughest hours of night. Ryan Cooper paced me here, and with Rich in tow we headed out of town and into the night. This was a big one - 5,400 vertical feet up to Engineer Pass.

Going up Bear Creek, I was practically falling asleep on my feet, and so was Ryan. But, I didn’t want to take caffeine because I was afraid it would keep me from sleeping at Grouse Gulch. We laughed, silly with fatigue. When Rich wanted to pause for a few minutes to get some food, I laid down on the trail and nearly fell asleep. Man, that felt good.

Arriving at Grouse Gulch well before 4:00 a.m., we were way ahead of the 48-hour target. I ate some food, set my alarm for 6:00, and climbed into the sleeping bag in the back of Kevin’s truck.

I awoke before the alarm, and Kevin woke my next pacer, Dan Brillon, and we were on the trail again in the icy morning air.

Up, up, up; Handies had haunted my

September/October 2006

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23

Attention Readers!

Vote for your favorite race of 2006!

Mail this form to: Colorado Runner PO Box 270553 Littleton, CO 80127 or send an email to jessica@coloradorunnermag.com.

Rules: 1. Last year’s winner is ineligible to win in the same catagory 2. Please vote for races from October 2005 - September 2006 Results will be published in the Nov/Dec issue of Colorado Runner.

Race of the Year Last Years Winner - Pikes Peak Marathon Best Marathon Last Year - Colorado Marathon Best Half Marathon Last Year - Boulder Backroads Best 5K Last Year - Stadium Stampede Best 10K Last Year - Evergreen Town Race Best Ultra Last Year - Leadville Trail 100 Most Scenic Last Year - Rim Rock Run Best Non-Ultra Trail Race Last Year - Barr Trail Mountain Race Best Weekend Getaway Race Last Year - Durango Double Best Race Series Last Year - Teva Vail Trail Race Series Best Post Race Party Last Year - New Catagory

mind for two days, but I didn’t ask questions, I just climbed.

Reaching the top, there was the joy of accomplishment and connection with the vast open spaces, mountains and sky.

Dan was excited by the endless mountains we saw in all directions. He said he wanted to run Hardrock.

At that point, it became a blur. Time did not exist. Dan and I were suspended in the vastness of all that was in the moment. There were mountains, flowers, rushing streams, marmots, birds, sky, Kissing the Hardrock at the halfway point. wind. And the trail, the endless trail. With each footfall, the compassionate. All we have to do to experience world was recreated totally new.

At Sherman, I thanked Dan and that is open our hearts. There is no need to picked up my last pacer, Stephanie. 28 miles to struggle and fuss. There is no need for fear. We go; I had dreamt of that moment. Stephanie and are all one, and that oneness is beauty and love.

I have been through everything together in the As we talked, Stephanie felt it too.

We arrived at the Cunningham Gulch 27 years of our partnership. And now we would share this thing, this gigantic vastness of Being aid station before dark! I was astonished by that exists everywhere, but which I find most our progress. I had surrendered completely to easily in the wild mountain landscapes, which the loving support that was all around me, all came closer and closer to my awareness as the around everyone and everything.

Time to do the last climb. The day miles and hours went by.

That was what I had been searching faded into night, and we ascended slowly into for. That was why I came here and battled with the blackness. Up and up, until it seemed we would step into the stars. Finally, there was no The Beast.

Stephanie and I left the aid station and more up. We picked our way across the saddle walked up the switchbacking trail through the and down the often poor trail into Little Giant woods. On and on, up and up. As we left the Basin. When we hit the jeep road, we were ready trees, thunder was rumbling and the sky was to run. Understanding had transformed me. dark - rain. We pushed on as best we could to There was pain, but it was meaningless. There get over Cataract-Pole Pass to a less exposed was nothing to do but run down the hill. That’s position. Dropping down into Pole Creek, I was what we were doing, so that was what existed, having a lot of trouble. I was just SO TIRED. and there was strength to do what needed to be The trail was slippery from the rain, travel was done. It all seemed very ordinary, very calm and very peaceful. There was nothing for the mind slow. I thought it was going to be a long night.

We arrived at Pole Creek aid station to do. There was no excitement or upwelling of as the rain let up, and plopped down on the emotion at the impending finish. Just run.

We cranked it out and in no time we grass. The cheerful volunteers helped my mood as they served up noodle soup. But, I still felt so were on the Beaver Ponds Trail, two miles from tired. Why were they here? What did they get the finish line. It was a blast, it felt like we were out of serving a bunch of grumpy runners in the absolutely flying along the single track trail.

One mile from the finish, there was middle of nowhere in the rain? suddenly no energy left. I was stumbling, as

Walking through the wide meadows above Pole Creek I noticed something gnawing though drunk. It was funny, and I laugh at how at my chest. There was a softness there. Sensing ridiculously worn-out I felt. I needed to sleep. deeper, it was like an ocean of sweetness in my We stumbled along slowly. There was no need chest. Love. I felt supported. So many people to worry. We would be done soon.

We hit the ski hill and ran down came out to selflessly help me in my quest for into town.

Though I had run that way many the double Hardrock. No one ever complained; they just did exactly what needed to be done. times, nothing looked familiar. My brain was And, all those volunteers were there to help completely gone. We turned left on Reese Street the runners achieve their dreams, no questions and could see the finish. People were cheering. asked. No one asked “Why?” No one said those Then we were done.

42 hours and 50 minutes. Never dreams are not worth it. Dale Garland, the race director, puts in hundreds of hours a year so we in my wildest dreams did I expect to finish can be there in communion with the mountains, the second lap in 42:50! I couldn’t believe it. so we can challenge our limits and test ourselves What happened? There were hugs all around; Stephanie, Kevin, Emily, Ernst, everyone. to the very core.

Dale Garland hung a finisher’s medal

Support. That is when I felt the mutual support of all the runners, everyone spread out around my neck and asked, “How do you over tens of miles of mountain trails and tundra. feel?”

“Supported,” I answered, “I feel We needed each other. We all hoped that every supported.” one of us would succeed.

Then it went deeper. There was a universal support; a loving, unconditional Peter Bakwin is a veteran of many ultra support for each and every one of us. I saw that adventures, but none as insane as the Rockhard the true nature of the universe is tender and Hardrock 200!

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September/October 2006

Kevin Taverner

The Fast Lane...

2006 Colorado Runner Racing Series Sponsored by the Boulder Running Company and Colorado Runner

The Colorado Runner Racing Series is a scored series of races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will be featured in Colorado Runner magazine and the top three runners in each division will receive awards from the Boulder Running Company.

Criteria used in determining Racing Series races (in this order): 1. Location 2. Race organization 3. Race distance 4. Date of the race 5. Quality of the field 6. Size of the race

2006 Racing Series Schedule Date

Name

Distance

Location

January 14

Oatmeal Festival

5K

Lafayette

January 28

The Best XC Race On The Planet!

4 Mile

Boulder

February 12

Valentineâ&#x20AC;&#x2122;s Day 5K

5K

Denver

March 5

Spring Runoff

10 Mile

Pueblo

March 12

Runninâ&#x20AC;&#x2122; of the Green

7K

Denver

April 22

Horsetooth Half Marathon

Half Marathon

Ft. Collins

April 29

Greenland Trail Races

8M

Greenland

May 7

Colorado Marathon

Marathon

Ft. Collins

June 3

Teva Spring Runoff

10K

Vail

June 11

Garden of the Gods 10M

10 Mile

Colorado Springs

June 18

Estes Park Marathon

Marathon

Estes Park

July 4

Race For The Cure

5K

Greeley

July 16

Barr Trail Mountain Race

12M

Manitou Springs

August 6

Evergreen Town Race

10K

Evergreen

September 4

American Discovery Trail Marathon

Marathon

Colorado Springs

September 24

Boulder Backroads

Half Marathon

Boulder

October 29

Halloween Hustle

5K

Denver

November 11

Rim Rock Run

37K

Grand Junction

Racing Series Scoring In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners aged 39 and under. The masters divsion is for runners 40-49. The grand masters division is for runners aged 50-59. The seniors divsions is for runners 60 and over. Runners may participate in as many races as they choose. 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 scored. Your division is based on the first race of the year that you score in.

Scoring System Place All Divisions

1

2

3

4

5

6

7

8

9

10

100

90

80

70

60

50

40

30

20

10

USATF Colorado...

Newbies Torres, Rudolph Earn USA 10,000 Titles

by Charlie Mahler, Running USA Wire

Jorge Torres of Boulder celebrates his first ever USA Track Championship.

J

orge Torres of Boulder and Amy Rudolph of Providence, RI made late bids to secure their career-first USA 10,000 meter titles at the AT&T USA Outdoor Track and Field Championships on Friday, June 23.

Winning 10,000 meter races on the track usually requires patience, but the situation here demanded something of another order.

Rained out on Thursday night when severe thunderstorms rocked the area, the fields finally took to the track at the end of the session Friday, culminating a distance running carnival of championship proportions. Temperatures dropped from the high- to mid-70s during the evening, with dew points in the high 50s.

In a men’s race that most expected to be another edition of the Meb vs. Abdi duel - between them, Team Running USA’s Meb Keflezighi and Abdi Abdirahman have won five titles - Torres, running in his first-ever 10,000 meter race, ran away from 2004 Olympians Keflezighi and Dan Browne over the last half mile to earn his first USA track title. Torres ran 28:14.43 in his debut with Keflezighi and Browne second and third respectively in 28:18.74 and 28:19.32.

The 2002 NCAA Cross Country champion, who gained access to the event by petition, stayed mostly aloof of the back-andforth early lead changes between defending champ Abdirahman and three-time USA 10,000 meter champion Keflezighi that colored the early-going.

Abdirahman, who would drop out of the race with a strained calf with a mile to go, led the race by 20 meters at the mile, hit in 4:30.

He had taken the lead back from Keflezighi at 26

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two miles which the lead group passed in 9:05. Abdirahman led again at 5000 meters (14:14), but Torres and Keflezighi had done some of the pace work to get there.

Abdi and Meb traded the lead in the next six laps while Torres, Browne, Anthony Famiglietti and the surprising Jason Lehmkuhle followed. Seven laps from home, with Lehmkuhle already off the back, Torres, 25, took the lead and turned the pressure up enough to shake Famiglietti.

With four contenders remaining, Keflezighi took the lead a final time with roughly 1200 to go, just as Abdirahman was forced to abandon, but Torres regained control shortly thereafter. Browne had a notion of taking the lead with 800 meters to go, but soon found himself falling out of the group. Keflezighi hung until the final 200 meters before letting go of the former Colorado Buffalo.

“I knew I was in decent shape coming into this,” said Torres, the 2005 USA 8K champion. “I can’t say I knew I was going to win. This is my first 10K on the track, and with 1K to go I knew I was in contention to win it. It was a good way to win my first national championship.

“I feel like I was meant for distances like the 10K,” Torres continued, “but I have not said goodbye to the 5K. Look for me next year at the Trials for the marathon.”

Women’s champ Rudolph had to wait a long time to win her first USA track title - that extra day and the better part of a professional career. But, in her first attempt at 10,000 meters at a USA Championship, the Providence grad out-kicked Sara Slattery of Lafayette to win in 32:25.56.

Slattery clocked 32:29.97, while the surprising Samia Akbar was third in 32:41.84.

Rudolph and Slattery sat on defending champ Katie McGregor for 22 laps before taking hold of the race themselves. The Team USA Minnesota athlete took the leaders thru the mile in 5:02 and 5000 in 16:08, but lost a little bit of tempo each lap. Slattery, another former Colorado star, finally shocked the pace that had lagged to over 80 seconds a lap with 71 second circuits in an attempt to run away from Rudolph. The veteran Rudolph, 32, stuck until the final turn and then pulled away in the sprint for home.

“My plan was to take it at three laps to go and run 70, 70, 70 or whatever it took to win,” runner-up Slattery explained. “Amy was strong at the end. It probably wasn’t the best race situation for Katie [McGregor] either. I feel like a bad sport in some ways, that she had to lead that way, because I’ve had to do that before and it’s not fun.”

The rejuvenated Rudolph, a two-time Olympian, knew the wait-see plan was part of the game.

“I really wanted to win tonight so I waited as long as possible. When Sara went, she went hard and it was a hard last three laps, and never did I think I’d win until I crossed the line.

“It took me eleven years,” Rudolph remembered, “but I finally won an outdoor title

September/October 2006

and I’m really excited. It’s a whole different ball game [the 10,000], but I’m loving it so far, learning a lot. I’m adapting to the training really well, so I’m excited about the next couple years.”

USA Outdoor Track & Field Championships World Cup Qualifier Indianapolis, IN, Friday, June 23, 2006 Men’s 10,000 Meters 1. Jorge Torres, CO, 28:14.43, $4000 2. Meb Keflezighi, CA, 28:18.74, $3000 3. Dan Browne, OR, 28:19.32, $2000 4. Anthony Famiglietti, NY, 28:27.73, $1000 5. Jason Lehmkuhle, MN, 28:44.14, $500 6. Brandon Leslie, NM, 28:50.12 7. Jason Hartmann, CO, 29:03.30 8. Fernando Cabada, VA, 29:06.96 9. Stuart Eagon, WI, 29:10.19 10. Fasil Bizuneh, CA, 29:11.91 Women’s 10,000 Meters 1. Amy Rudolph, RI, 32:25.56, $4000 2. Sara Slattery, CO, 32:29.97, $3000 3. Samia Akbar, VA, 32:41.84, $2000 4. Katie McGregor, MN, 32:49.62, $1000 5. Victoria Jackson, AZ, 33:14.76, $500 6. Melissa Cook, TX, 33:30.08 7. Rebecca Walter, MI, 33:58.18 8. Emily Mortensen, CO, 34:02.23 9. Heather Gibson, CA, 34:11.21 10. Angela Homan, AL, 34:19.41 Sara Slattery leads Amy Rudolph in the 10,000 meters.

Fleshman, Lagat Kick To USA 5,000 Meter Titles

by Charlie Mahler, Running USA Wire

winning drive. The 2000 USA Junior champion at 1,500 meters was runnerup in this event to Shalane Flanagan last year.

“It felt incredible and I didn’t know I had it in me,” Fleshman said.

“The starting line was the hardest, but I did what I knew I had to do.

I realized I’ve been here before and went for it. I wasn’t as fully prepared as I could have been, but I built up as quickly as I could. I couldn’t ask for a better team and coach.”

After Marion Jones and Justin Gatlin dispensed with the non-endurance competition for the lateevening, Bernard Lagat and the men’s 5,000 meter runners turned the focus back to the long stuff.

Lagat, 31, making his USA Championship debut, took his time, however.

Team Running USA’s Ryan Hall of Palo Alto, CA, who finished a breakthrough third in this event last year, set the pace in the early-going.

The Stanford grad passed the mile mark in 4:13 with a 40 meter lead over Bernard Legat leads former CU Buffalo’s the field. By early in the Adam Goucher of Portland, OR and Dathan Former CU Buff Kara Goucher of Portland, OR second mile a pack of four Ritzenhein of Boulder in the 5000 meters. leads Lauren Fleshman in the 5000 meters.

- Lagat, Adam Goucher, Dathan Ritzenhein and With her runner-up finish, the Goucher family pening up a late-evening of distance Matt Tegenkamp - were celebrated a second and a fourth place. event excitement, Team Running USA’s lined up behind Hall who looked Lauren Fleshman of Canyon Country, like he wanted to shed the lead, USA Outdoor Track & Field Championships CA and former Kenyan two-time Olympic 1,500 but couldn’t. The pack passed two miles in a World Cup Qualifier meter medalist Bernard Lagat of Tucson, AZ slowing 8:35.

Indianapolis, IN, Friday, June 23, 2006 each won career-first USA titles at the AT&T After Lagat took the lead for a lap but USA Outdoor Track and Field Championships. didn’t do much with the pace, Tegenkamp made Men’s 5000 Meters

Fleshman, who acknowledged getting his victory bid by zooming two consecutive sub- 1. Bernard Lagat, AZ, 13:14.32, $4000 pity applause for her 17th place finish in this 60 laps. At the bell, Ritzenhein followed closely, 2. Matt Tegenkamp, WI, 13:15.00, $3000 event in 2001, got the right kind of crowd while Lagat was slow to get back in contact. A 3. Dathan Ritzenhein, CO, 13:16.61, $2000 support for her kicking win over Kara Goucher half a lap out, Lagat, who had run a 3:44.46 4. Adam Goucher, OR, 13:18.93, $1000 of Portland, OR this year. The Stanford grad 1,500m prelim earlier in the day was poised on 5. Sean Graham, CA, 13:35.62, $500 clocked a 15:12.37. Goucher finished at the former Wisconsin Badger’s shoulder, while 6. Ed Moran, VA, 13:38.02 15:14.13; pace-setter Blake Russell was third at Ritzenhein was losing contact.

7. Andrew Carlson, MN, 13:40.06 15:19.07.

On the turn, the Washington State 8. Ryan Hall, CA, 13:40.55

As is her wont, Russell got the alum engaged his highest gear to kick away 9. Kyle King, OR, 13:41.83 endurance evening off to an honest start. Russell from Tegenkamp. Lagat clocked 13:14.32, 10. Ian Dobson, CA, 13:43.08 led the event for 3,600 meters, getting matters while Tegenkamp ran 13:15.00 with Ritzenhein underway with 72 second laps, but slowing to third (13:16.61), both personal records.

Women’s 5000 Meters 75s late in the second mile. She led a group of “Today was a crazy day for sure,” 1. Lauren Fleshman, CA, 15:12.37, $4000 eleven runners thru the mile in 4:49; a group of Lagat recounted. “I’ve been planning for this 2. Kara Goucher, OR, 15:14.13, $3000 five, that also included Team Running USA’s for a long time, and I felt good after the 1,500 3. Blake Russell, CA, 15:19.07, $2000 Sara Hall and Team USA Minnesota’s Carrie meters. This win came and it wasn’t easy, but 4. Carrie Tollefson, MN, 15:23.49, $1000 Tollefson, stayed with the 2006 USA 15K I’m really pleased with it. I had to do this one 5. Jen Rhines, CA, 15:29.51, $500 champion thru two miles in 9:47. today.”

6. Marla Runyan, OR, 15:31.78

Goucher took the lead at 3,600 meters 7. Sara Hall, CA, 15:38.98 and her injection of pace withered the pack 8. Amy Begley, NM, 15:43.77 down to herself and Fleshman. Fleshman, 24, 9. Molly Huddle, IN, 15:44.66 waited until the final turn to launch her title10. Renee Metivier, CO, 15:46.98

Victor Sailor / www.PhotoRun.net

O

September/October 2006

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27

USATF New Mexico...

7. Jim Fallen, 55, Albuquerque, NM, 2:26.78.

M55 1500 Meter Run 1. David Salazar, 55, Cedar Crest, NM, 4:40.49.

M50 Short Hurdles 36” 1. Stacey Price, 52, Albuquerque, NM, 14.89.

M65 Long Hurdles 30” 3. Ronald Kirkpatrick, 68, Los Alamos, NM, 52.80.

M50 Discus Throw 1.5K 3. Dennis Umshler, 54, Albuquerque, NM, 44.81m (147-00).

W40 High Jump 1. Patricia Porter, 43, Albuquerque, NM, 1.60m (5-03.00).

USATF Welcomes Brian Brase, New Director Of Events And Broadcasting Brandon Leslie finishes sixth in the USATF 10,000 meter final in 28:50.12.

New Mexico Athletes At USATF Masters Track & Field Championships

The largest national masters track and field championships ever to be held on the East Coast happened August 3-6 at the University of North Carolina-Charlotte. The 2006 USA Masters Outdoor Track & Field Championships showcased 43 world champions and 10 Olympians. The meet featured athletes ranging in age from 35-95+ in a display of speed, strength and endurance for all ages. Track events ranged from 100 meters to 10,000 meters, while field events included the full range of jumps and throws.

M55 800 Meter Run 2. David Salazar, 55, Cedar Crest, NM, 2:14.86.

Brian Brase has been named as the new Director of Events and Broadcasting by USA Track & Field (USATF). Brase, who has an extensive and impressive background in athletics, joined USATF on August 14th.

Brase currently is the Athletic Director at Brebeuf Jesuit Preparatory School in Indianapolis, where his primary responsibilities include planning, managing and supervising all operations of the school’s athletic programs.

During his tenure, the school has won four state championships and 21 sectional titles.

As the Director of Events and Broadcasting for USATF, Brase’s responsibilities include overseeing all aspects of event planning and execution, including event operations and site management, staffing, athlete services, sponsor fulfillment, business affairs, public relations and event marketing, and ticketing. In addition, Brase will coordinate ten to twelve national television broadcasts each year, including USA Track & Field’s the Visa Championship Series broadcast on NBC, ESPN, and ESPN2.

While at Brebeuf, Brase served as President for the Marion County Athletic Directors Association. He has also served as event di-

Amy Begley finishes eighth in the USATF 5,000 meter final in 15:43.77. rector for several major events, most notably the 2005 USATF Track and Field Junior Olympics, IHSAA Track and Field State Finals for boys and girls, IHSAA Cross Country Tournament Series for boys and girls and Marion County Cross Country Championships.

Previously, Brase was appointed the Executive Director of the Governor’s Council for Physical Fitness and Sports by Governors Bayh and O’Bannon. A four-time letter winner at Indiana University as a hurdler, Brase also coached collegiate and post-collegiate track and field athletes and is a certified track and field official.

Brase received his Bachelors in Business Administration in 1982 from Indiana University, and his Masters in Recreational Sports Management Emphasis in 1984, also from IU.

Heart & Sole 505-884-5300

www.heartnsolesports.com 505-299-8922 www.fleetfeetalbuquerque.com 28 coloradorunnermag.com September/October 2006

505-856-9377

www.the-athletes-edge.com

505-837-9400

www.sportzoutdoor.com

This Page: Victor Sailor / www.PhotoRun.net Oppopsite Page: courtesy of Geoff Giles

USATF New Mexico thanks the following local sponsors for their support:

Have You Seen Sarah Giles?

Sarah is a passive (one of many interests) runner. She does not train for running events, but keeps active through playing in the City of Las Cruces baseball and soccer leagues, plus a little bike riding. Her father plans to look for a coach willing to spend an hour here or there to start working on her running technique, but he is being careful not to make running tedious for her. As a result of traveling to attend her older sisters soccer tournaments, Sarah has the opportunity for a 5 km run three or four times a year at different venues out of town. She says that this way, the scenery and running remain enjoyable. The Zoo Runs in Albuquerque and Phoenix have been two of her particular favorites due to the well-organized courses and enthusiastic and friendly attitude of the runners.

Sarah set the Arizona 5 km record for a nine year old in February at the Foothills 5K in Phoenix with a time of 21:39, one minute 23 seconds ahead of the previous record. This is a sub seven minute mile pace over 3.1 miles. Most recently, she ran in the Zoo Run in Albuquerque in May. There were 1,600 runners, and Sarah placed first of 68 runners in the female 10 & under category with time of 22:05, just over two minutes ahead of the next finisher. Overall, Sarah was the 14th woman to cross the line. When considering the age-graded results (developed by the World Association of Veteran Athletes), she finished 11th overall in the race or the fourth woman. In Las Cruces, Sarah also finished as the first female in the 2005 Rio Grande Marathon 5K in 23:06, and 1st female in the 2005 Run Old Mesilla 5K in 22:57.

In shorter distances over 3 km and against some excellent local cross country runners, Sarah finished third in New Mexico in the 2005 USATF bantam girls 3K Cross Country in Cuba, NM, and 16th in the USATF Region 10 bantam girls 3K Cross Country in Denver, qualifiing her for the USATF National Championships in Rhode Island in December, which she was unable to attend.

The Womenâ&#x20AC;&#x2122;s Development Committee, part of the High Performance Programs Division of USATF, encourages all of us to be constantly alert for exceptional talent in all of our sports at the association and club levels. Once identified, we need to encourage and develop it. Sarah will very likely be a future nominee from the New Mexico Association to one of the Womenâ&#x20AC;&#x2122;s Development Programs.

Do you have a story about a USATF New Mexico athlete or event?

Send it to Don Shepan at doneugenia@aol.com September/October 2006

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Race Reports...

Raitter and Hitztaler Summit The Fastest

Typical spectators found at the Mount Evans Ascent.

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Mt. Evans Ascent Idaho Springs, CO June 17, 2006

by Darrin Eismann

ill Raitter is one of Colorado’s top mountain runners. Stephanie Hitztaler just missed cracking the top-100 at the Boston Marathon last spring. Both runners come from different backgrounds, but they both proved they had what it took to claim victory in America’s highest road race.

The auto road up Mt. Evans, just south of Idaho Springs, is the highest paved road in

North America, topping out just a stone’s throw from the 14,264 foot summit of Mt. Evans.

The Mt. Evans Ascent takes runners up all 14.5 miles of the road, from it’s start at an elevation of 10,600 feet near Echo Lake to the summit parking lot at well over 14,000.

Most of the race takes place above treeline, offering awe-inspiring views of the Rocky Mountains - but also exposing runners to the whim of Mother Nature. A pesky breeze at the starting line was a warning to many participants that the wind would be whipping after the two mile mark.

And they weren’t wrong.

Despite unusually warm temperatures and strong morning sun on the mountain, the strong winds made the early miles challenging for everyone. By the time the runners reached Summit Lake midway through the race, things had changed and the final five miles of switchbacks were smooth sailing.

For Bill Raitter, the race was a lonely one. After an opening mile run stride-for-stride with Butch Wilson of Lyons, Raitter eased away, opening up a sizeable gap in the next mile. By the time he reached the summit, he had expanded his lead to over five minutes to finish in 1:56:38.

Wilson, however, was pushed hard.

Antonio Holguin challenged Wilson not only for the second place spot, but also for the Master’s victory throughout the race. Holguin’s final charge came as the runners rounded the race’s

final switchback, but Wilson gamely responded to maintain a ten second cushion to the finish.

Wilson’s time was 2:01:51.

For Hitztaler, the win was not so easy.

After missing the start, Hitztaler was forced to weave through the entire field before finally taking the race lead. 14.5 miles and over two hours later, she crossed the finish line in first with a time of 2:16:03. Boulder’s Susan Nuzum finished less than two minutes back in 2:17:54, with Gunnison’s Keri Nelson in third at 2:21:53.

Course record holder J’ne Day-Lucore was the women’s masters champion, finishing in 2:25:54.

Estes Park Marathon Races Estes Park, CO June 18, 2006

by Gary Hall

won in 20:03, which was the same time as the female winner, Vanessa Martell of Bloomfield, NY. Vanessa barely held off Tanya Poel from pulling another double-win (10 km and 5 km), with Tanya finishing just 20 seconds back.

138 Finishers - Timing by: Boulder Road Runners - Elevation: Start = 10,600’, Finish = 14,150’ Male (Overall): 1. Bill Raitter, Estes Park, CO, 36, 1:56:38; 2.

Butch Wilson, Lyons, CO, 40, 2:01:51; 3. Antonio Holguin, Red Cliff, CO, 40, 2:02:01; 4. Andrew Adamowski, Evergreen, CO, 32, 2:03:22; 5. Adam Feerst, Denver, CO, 46, 2:06:36; 6. Russel Bollig, Westminster, CO, 42, 2:11:21; 7. Eric Hallman, Longmont, CO, 35, 2:13:08; 8. Chris Alderman, Golden, CO, 32, 2:14:51; 9. Toby Nitschke, Littleton, CO, 37, 2:15:33; 10. Lonnie Pilkington, Estes Park, CO, 35, 2:18:51. Masters (40+): 1. Butch Wilson, Lyons, CO, 40, 2:01:51. Grand Masters (50+): 1. Bob Cooper, Thornton, CO, 58, 2:38:00. Seniors (60+): 1. Jim Romero, Denver, CO, 66, 2:59:16. Female (Overall): 1. Stephanie Hitztaler, Syracuse, NY, 32, 2:16:03; 2. Susan Nuzum, Boulder, CO, 39, 2:17:54; 3.

Keri Nelson, Gunnison, CO, 25, 2:21:53; 4. Bronwyn Morrissey, Superior, CO, 39, 2:22:01; 5. J’ne Day-Lucore, Denver, CO, 45, 2:25:54; 6. Kristine Gewin, Heber City, UT, 33, 2:32:35; 7. Heidi Vosbeck, Glenwood Springs, CO, 44, 2:38:21; 8. Stella Heffron, Parker, CO, 39, 2:41:05; 9. Deb Cunningham, Denver, CO, 44, 2:48:33; 10. Emma Catmur, Crested Butte, CO, 2:50:25. Masters (40+): 1. J’ne Day-Lucore, Denver, CO, 45, 2:25:54. Grand Masters (50+): 1. Marnie Klein, Golden, CO, 53, 3:06:49.

New Course Record At Estes Park Marathon

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he third running of the Estes Park Marathon was a great success. This year the weather cooperated by failing to reach the baking heights of 2005, allowing for a new men’s course record to be set! All of the entrants in the four events (marathon, half marathon, and Optimists 10K and 5K) were treated to a fabulous post-race feast, and the marathon and half marathon winners received beautiful unique glassworks from the famous White Elk Visions in Glass studio in Glen Haven.

The tough but beautiful Estes Park Marathon course was blistered by Anton Krupicka of Colorado Springs in a time of 2:45:02, breaking Jason Saitta’s 2004 record by more than two minutes. Krupicka looked fresh and ready for more at the finish line! Karen Fuchs of Louisville was all smiles as she repeated as female champion in a time of 3:53:25.

Local talent prevailed in the women’s half marathon, as Laura Wheatley (the 2004 Marathon and 2005 Half Marathon champion) tore through the course in 1:34:57. Michael Trahan of Evans took the honors in the men’s half marathon in a time of 1:25:19, holding off local Estes Park wonder boy John McMillan.

In the Optimist 10K, Tanya Poel of Boulder continued her dominance from past years by winning in a time of 40:19, while Matt Whalen of Louisville topped the field in 40:02.

In the Optimist 5K, Aaron Oakley of Boulder

469 Finishers (147 - Marathon, 170 - Half Marathon, 83 - 10K, 69 - 5K) - Timing by: RunLimited - Weather: Sunny and 70 degrees - Elevation: Start/Finish = 7,550’ Marathon Male (Overall): 1. Anton Krupicka, 2:45:02; 2. Erik Packard, 3:02:33; 3. Ryan Donovan, 3:07:01; 4. Terry Haran, 3:13:23; 5. Adam Chase, 3:15:55. Masters (40+): 1. Erik Packard, 3:02:33. Grand Masters (50+): 1. Terry Haran, 3:13:23. Seniors (60+): 1. Glen Neumann, 5:06:09. Female (Overall): 1. Karen Fuchs, 3:53:25; 2. Tassa Saldi, 3:58:42; 3 . Kirsten Mccay-Smith, 4:00:26; 4. Sara Close, 4:06:58; 5. Jenny Kapp, 4:08:29. Masters (40+): 1. Rosemarie Ornellas, 4:44:37. Grand Masters (50+): 1.

Carol Landeros, 5:20:41. Seniors (60+): 1. Christianne Sacco, 7:31:26. Half Marathon Male (Overall): 1. Michael Trahan, 1:25:19; 2. John McMillan, 1:29:30; 3. Shawn Ness, 1:30:00; 4.

Lonnie Pilkington, 1:31:25; 5. Todd Reynolds, 1:32:26. Masters (40+): 1. John Mcmillan, 1:29:30. Grand Masters (50+): 1. Rich Johnson, 1:47:10. Seniors (60+): 1. Rich Johnson, 1:47:10.

Female (Overall): 1. Laura Wheatley, 1:34:57; 2. Ashlee Nelson, 1:37:59; 3. Chris Donohue, 1:41:23; 4. Sarah Hamlin, 1:41:45; 5.

Meghan Riley, 1:49:03. Masters (40+): 1. Jane Sanders, 1:52:01.

Grand Masters (50+): 1. Robin Seymour, 1:56:56. Seniors (60+): 1. Sharon Lafoe, 2:15:11. 10K Male (Overall): 1. Matt Whalen, 40:02; 2. Tim Smith, 41:14; 3 . Benjamin Williams, 41:33; 4. Morgan Addis, 42:01; 5. Brendan Kalish, 43:14. Masters (40+): 1. Tim Smith, 41:14. Grand Masters (50+): 1. Jon Sonstroem, 55:29. Seniors (60+): 1. Jon Sonstroem, 55:29. Female (Overall): 1. Tanya Poel, 40:19; 2. Haley Beann, 47:04; 3. Kaitlyn Hager, 50:09; 4. Sara Friedly, 50:19; 5. Sarah Dejong, 53:54.

Masters (40+): 1. Tanya Poel, 40:19. Grand Masters (50+): 1. Donna Brown, 1:11:28. Seniors (60+): 1. Janice Newman, 1:13:26. 5K Male (Overall): 1. Aaron Oakley, 20:03; 2. Todd Sabo, 20:12; 3. Joseph Williams, 22:29; 4. Andy Collins, 24:07; 5.

John Clark, 24:19. Masters (40+): 1. Don Benson, 25:07. Grand Masters (50+): 1. Randy Collins, 25:38. Seniors (60+): 1. Don Bishop, 30:04. Female (Overall): 1. Vanessa Martell, 20:03; 2.

Tanya Poel, 20:23; 3. Abigail Williams, 26:35; 4. Naomi Williams, 28:04; 5. Zoe Pulford, 28:24. Masters (40+): 1. Tanya Poel, 20:23. Grand Masters (50+): 1. Mary Hannigan, 30:25. Seniors (60+): 1. Kay Bishop, 36:09.

This Page - Derek Griffiths / Colorado Runner Opposite - Top: Derek Griffiths / Colorado Runner, Bottom: Jackie Friesth

Karen Fuchs of Louisville, CO wins the Estes Park Marathon in 3:53:25.

Freedom Run Raises Money for Hospice

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Freedom Run 5K Evergreen, CO July 4, 2006

he relentless July sun didn’t take a vacation for runners and walkers at the start of one of Colorado’s largest 4th of July races.

But the intense heat didn’t stop more than 1,000 people from finishing the 5 km event.

The course led participants over gently rolling terrain through the Hiwan residential area.

There were plenty of breathtaking views along the way. Some homeowners on the route decorated their yards and houses in patriotic colors.

Masters runner Bob Weiner won a close race in 16:16. The Evergreen resident beat runner-up Andrew HoffSteve Fossel shows off man of Bailey his patriotic spirit. by 11 seconds

and Derek Leidigh of Greenwood Village by 20 seconds.

Brandy Erholtz easily won the women’s race in 18:22, which was close to the course record of 18 minutes set by Noreen Shea in 1999.

Erholtz had just moved to Bailey and was hoping to find training partners in the area.

Money raised at the Freedom Run helped the Mt. Evans Hospice and Home Care in Evergreen. The organization cares for underinsured patients and supports numerous services, such as grief counseling, transportation for patients to medical appointments, respite care for family caregivers, and Camp Comfort, a bereavement camp for children.

The finish line festivities included refreshments, music, prizes, and a pool party.

1,109 Finishers - WinningTime Chip Timing by: BKB Ltd. - Weather: Sunny, 80 degrees - Elevation: Start = 7,700’, Finish = 7,500’ Male (Overall): 1. Bob Weiner, 41, Evergreen, CO, 16:16; 2.

Andrew Hoffman, 22, Bailey, CO, 16:27; 3. Derek Leidigh, 22, Greenwood Village, CO, 16:36; 4. Cortino Garcia, 32, Evergreen, CO, 16:59; 5. Sean McNeil, 16, Littleton, CO, 17:39, 6. Brian Kearns, 19, 18:02; 7. Brian Glotzbach, 31, Centennial, CO, 18:06; 8. Guadulupe Romo, 17, 18:20; 9. Patrick Shanks, 20, Evergreen, CO, 18:36; 10. Steve Fossel, 38, Evergreen, CO, 18:47. Masters (40+): 1. Bob Weiner, 41, Evergreen, CO, 16:16. Grand Masters (50+): 1. Gary Romansky, 52, Morrison, CO, 19:09. Seniors (60+): 1. Joe Quinones, 60, Arada, CO, 21:31. Female (Overall): 1.

Brandy Erholtz, 28, Bailey, CO, 18:22; 2. Jen Webers, 17, Conifer, CO, 19:47; 3. Deborah Davies, 32, 20:03; 4. Jacquie Garrelts, 44, Littleton, CO, 20:50; 5. Kim Grant, 46, 21:00; 6. Erin Brunko, 16, Evergreen, CO, 21:10; 7. Kyla Berendzen, 16, Morrison, CO, 21:25; 8. Karen Opp, 37, Bailey, CO, 21:45; 9. Amy McLean, 34, 22:14; 10. Chelsey Oeffler, 15, Evergreen, CO, 22:19. Masters (40+): 1. Jacquie Garrelts, 44, Littleton, CO, 20:50. Grand Masters (50+): 1. Pam Russell, 55, Golden ,CO, 23:46. Seniors (60+): 1. Sara Sieker, 67, Centennial, CO, 31:24.

Brandy Erholtz, a Minnesota transplant living in Bailey, wins the Freedom Run in 18:22.

First recorded Sub-Four Minute Mile in Colorado - Times 4! barrier on the fast downhill course.

The race was the brain child of four Superior running partners comprised of world class marathoner Don Janicki, national class runner Brent Friesth, avid runner and accountant Don Tubbs, and 2006 transplant games medallist Pat Butler. The fast course was a part of their typical running route and they new it could give elite runners in the area a chance to break 4:00 at mile high altitude.

Tubbs volunteered as first time race director. Business owners Butler and Friesth offered up the prize money, and Janicki recruited the volunteers. Prize money of $1,000 was offered up for the first three men and women finishers with a Bonus of $500 each to the first male runner to break 4:00 in Colorado and the first female runner to break 4:30 in the state. Amy Manson of Superior won the women’s race in 4:43 coming up just short of the bonus money. Four men went under 4:00. 2003 National Champion 1,500 meter runner Jason Lunn led the field with a 3:51. Lunn was followed by Peter Remien (3.53), Clint Wells (3:57), and Justin Young (3:58).

138 Finishers - Timing by: Boulder Road Runners

Superior Downhill Mile Superior, CO July 4, 2006

by Brent Friesth

The first ever Sub-4 minute mile in Colorado was recorded in the inaugural Superior Downhill Mile. Three others also broke the elusive four minute

Male (Overall): 1. Jason Lunn, Longmont, CO, 31, 3:51; 2. Peter Remien, Superior, CO, 26, 3:53; 3. Clint Wells, Superior, CO, 31, 3:57; 4. Justin Young, Superior, CO, 26, 3:58; 5.

Paul Michel, Superior, CO, 23, 4:01; 6. Robert Caracciolo, Boulder, CO, 24, 4:02; 7. Eric Lee Griffiths, Boulder, CO, 24, 4:03; 8. Peter Vail, Boulder, CO, 31, 4:05; 9. Josh Glaab, Superior, CO, 23, 4:11; 10. Terence Doherty, Boulder, CO, 26, 4:12. Masters (40+): 1. Dean Maruna, Erie, CO, 46, 4:26. Grand Masters (50+): 1. Wayne Cousinea, Superior, CO, 56, 5:41. Seniors (60+): 1. Charles Westley, Arvada, CO, 69, 6:37. Female (Overall): 1. Amy Manson, Superior, CO, 37, 4:43; 2. Tanya Poel, Boulder, CO, 40, 4:44; 3. Lauren Young, Superior, CO, 26, 4:46; 4. Kelly Waters, Louisville, CO, 17, 4:48; 5. Faith Byrum, Erie, CO, 32, 4:48; 6. Nan Kennard, Superior, CO, 24, 4:55; 7. Erin Dunham, Superior, CO, 22, 5:02; 8. Bronwyn Morrissey, Superior, CO, 39, 5:06; 9. Noelle Green, Erie, CO, 41, 5:12; 10. Eva Lauf, Longmont, CO, 34, 5:35. Masters (40+): 1. Tanya Poel, Boulder, CO, 40, 4:44. Grand Masters (50+): 1. Patti Gilmour, Westminster, CO, 50, 6:13.

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Race Reports...

Gutierrez and Cospolich Victorious at Hill Climb

Simon Gutierrez runs alone on his way to a two minute victory.

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Vail Hill Climb Vail, CO July 2, 2006

by Nancy Hobbs

ore than 300 runners challenged themselves to an unrelenting 7.5-mile climb to the summit of Vail Mountain at the Vail Hill Climb. Sea-level competitors as well as altitude-adjusted locals gathered at Vail’s Mountain Haus on a cloudless morning, while

race director Mike Ortiz gave the runners prerace announcements. The course meandered through Vail Village on paved streets for nearly one and one half miles where the surface turned to gravel and dirt for the remaining six miles to the summit.

Four-time Teva U.S. Mountain Running Team member Simon Gutierrez was first to cross the finish line. The 40-year-old physical therapist from Alamosa took the lead from the start and never looked back. Gutierrez’s winning time of 51:58 was nearly one minute slower than last year’s winning time.

Finishing second was Bill Fanselow, timed in 54:11, followed by 24-year-old John Tribbia.

Helen Cospolich, from the nearby ski-town of Breckenridge, won the women’s division in 1:03:04. Local runner Lynda Andros placed second in 1:04:25. Susan Nuzum of Boulder finished in third just 13 seconds behind Andros.

Bernie Boettcher won the masters division in 55:23 and was fifth overall. Eric Hermann, who trains mostly on his road bike, logging more than 100 miles per week while running only 15 miles per week, was second in the masters division in 58:11. Rounding out the top three masters was Hans Funke, just 11 seconds behind Hermann in 58:22.

Second-place finisher at last year’s Pikes Peak Ascent and member of the 2000 national mountain running team, Cindy O’Neill

of Manitou Springs, won the women’s masters category in 1:05:57.

In the 60+ age group, perennial winner Jim Romero settled for second place to Jim Oberheide. Romero could have been a bit tired from the Leadville Half Marathon he ran the day before.

The top three male and female finishers overall were awarded gift certificates for Teva footwear while the top three finishers in each age group 19 and under, 20-29, 30-39, 40-49, 50-59, and 60+ also received gift certificates. In addition to these great awards, each participant received a commemorative t-shirt and goody bag at the finish line. The t-shirts, designed by Bernie Boettcher, depicted a colorful mountain running vista to celebrate the 28th anniversary of the race.

347 Finishers - Timing by: Vail Recreation District - Weather: Sunny and 65 degrees - Elevation: Start = 8,163’, Finish = 10,335’ Male (Overall): 1. Simon Gutierrez, 40, 51:58; 2. Bill Fanselow, 39, 54:11; 3. John Tribbia, 24, 54:28; 4. Peter Vail, 31, 54:28; 5. Bernie Beottcher, 43, 55:23; 6. Jason Loutitt, 32, 56:07; 7.

Erling Christiansen, 24, 57:04; 8. Dan Weiland, 31, 57:18; 9.

Paul Thomas, 37, 57:51; 10. Eric Hermann, 44, 58:11. Masters (40+): 1. Simon Gutierrez, 40, 51:58. Grand Masters (50+): 1.

Kevin Tuck, 50, 1:00:43. Seniors (60+): 1. James Oberheide, 61, 1:16:04. Female (Overall): 1. Helen Cospolich, 29, 1:03:04; 2. Lynda Andros, 30, 1:04:25; 3. Susan Nuzum, 39, 1:04:38; 4.

Kelly Ryan, 37, 1:04:52; 5. Cindy O’Neil, 44, 1:05:57; 6. Barbekka Hurtt, 36, 1:07:06; 7. Danielle Rawlings, 20, 1:07:55; 8. Megan Boord, 29, 1:08:28; 9. Anita Ortiz, 42, 1:08:36; 10. Heidi Vosbeck, 44, 1:10:31. Masters (40+): 1. Cindy O’Neil, 44, 1:05:57. Grand Masters (50+): 1. Nancy Stevenson, 52, 1:18:41. Seniors (60+): 1. Diane Tope, 61, 1:35:30.

Carpenter Dominates BTMR - Again

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Barr Trail Mountain Race Manitou Springs, CO July 16, 2006

by Matt Carpenter

he 2006 Barr Trail Mountain Race was hot, really hot! But it was not just the temperatures that were hot, as the competition was heated as well. Silvio Guerra was added to the field the day before the race. He is a 2:09 marathoner, two-time runner up at the Bos32

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September/October 2006

(male of female). Like Carpenter, she also ran the second fastest time ever on the course.

In the fundraising department, for the seventh year in a row, the BTMR donated 100% of the race entry fees to local nonprofit organizations and community projects. In all, $8,645 was distributed to Barr Camp, El Paso County Search and Rescue, Friends of the Peak and Manitou Springs Mansions Park. Also, $6,000 was donated to local high school cross country programs through the high school aid station challenge. This is only possible thanks to great sponsors, with presenting sponsor Pikes Peak National Bank and the Colorado Running Company leading the way.

333 Finishers - Timing by: The Colorado Running Company - Weather: Sunny, 80 degrees - Elevation: Start = 6,570’, Finish = 6,650’, Max of 10,200’ Male (Overall): 1. Matt Carpenter, 41, Manitou Springs, CO, 1:30:53; 2. Ryan Hafer, 20, Colorado Springs, CO, 1:32:31; 3.

Silvio Roman Guerra, 37, Golden, CO, 1:35:06; 4. Daryn Parker, 25, Manitou Springs, CO, 1:35:56; 5. Michael Selig, 28, Golden, CO, 1:35:59; 6. Galen Burrell, 27, Boulder, CO, 1:36:49; 7. Peter Vail, 31, Boulder, CO, 1:37:09; 8. Julian Boggs, 20, Colorado Springs, CO, 1:41:08; 9. Stephen Sisson, 36, Austin, TX, 1:41:11; 10. Bernie Boettcher, 43, Silt, CO, 1:41:14. Masters (40+): 1. Matt Carpenter, 41, Manitou Springs, CO, 1:30:53. Grand Masters (50+): 1. John Victoria, 52, Loveland, CO, 1:51:50. Seniors (60+): 1. Darrell Weaver, 60, Colorado Springs, CO, 2:15:10.

Female (Overall): 1. Lisa Goldsmith, 41, Nederland, CO, 1:52:16; 2. Katie Blackett, 29, Boulder, CO, 1:58:47; 3. Bronwyn Morrissey, 39, Superior, CO, 2:02:38; 4. Rachel Foss, 25, Denver, CO, 2:04:36; 5. Elizabeth Watkins, 23, Colorado Springs, CO, 2:05:54; 6. Amy Regnier, 44, Colorado Springs, CO, 2:07:38; 7. Jenni Lee Leppert, 32, Colorado Springs, CO, 2:09:21; 8. Heather Briggs, 28, Colorado Springs, CO, 2:13:34; 9. Gina Garcia-Shaw, 39, Colorado Springs, CO, 2:17:45; 10. Karen Jo Smidt, 39, Brighton, CO, 2:19:35. Masters (40+): 1. Lisa Goldsmith, 41, Nederland, CO, 1:52:16. Grand Masters (50+): 1. Jeanne McCurnin, 50, Mason City, IA, 2:33:18.

This Page - Top: Nancy Hobbs, Bottom: Yvonne Carpenter Opposite - Derek Griffiths / Colorado Runner

Matt Carpenter of Manitou Springs sprints up the final hill to the finish.

ton Marathon and three-time Olympian. Word quickly spread that he was coming to win. Last year’s Pikes Peak Ascent winner, Ryan Hafer and course record holder Matt Carpenter had other ideas.

That race had to wait because when the gun went off there was a mad dash for a $100 prime 200 meters into the course. Thom Santa Maria held off the field, but the effort cost him and it took until No Name Creek at 3 miles before he felt recovered. He ended up in 32nd overall. Twenty-one year old Ian Burrell took the second prime about one half mile into the race. Carpenter then took control and went on to a comfortable win, although he can’t claim he never looked back. His 1:30:53 was the second fastest time ever recorded on the course and earned him his fifth title. The race for second was decided on the trip down with Hafer making up the two minute gap on Guerra and then adding another two minutes before hitting the tape in 1:32:31. Guerra held on for third.

On the women’s side leading up to the race, things looked to be a lock for Lisa Goldsmith. But again, the BTMR’s policy of holding spots for competitive runners shuffled the field with two-time BTMR winner and defending champion Katie Blackett getting a late entry.

Blackett took it out hard and picked up $150 in primes before Goldsmith took over the race.

She built nearly a four minute cushion at the turnaround and then, running scared, managed to add another two minutes to that on the trip down. Goldsmith’s six minute and 31 second margin of victory was the largest in race history

Classic 10K Comes Down To The Wire

Brian Kearns leads Amanda Occhi (left) and Rob Gilliam at the halfway point.

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Grand Prix Classic 10K Colorado Springs, CO July 29, 2006

550 Finishers - Timing by: BKB Ltd. - Weather: Partly Cloudy, 65 degrees with increased humidity - Elevation: Start = 6,250’, Finish = 6,050’

rguably the fastest 10K in Colorado, the 2006 version of the Grand Prix Classic 10K did not disappoint. Starting at Tiffany Square in northern Colorado Springs, the runners traveled on Corporate Center Drive for about one half mile before hitting the Pikes Peak Greenway Trail. They would then follow this to the finish at Monument Valley Park.

Kenyan Abraham Kosgei and local youngster Ian Burrell quickly took the lead on the bike path. Running side by side for most of the race, they both set a blistering pace for the 6,000’ elevation. Jason Delany, Chuck McKenzie and Art Siemers tried to keep in contact for the first couple of miles, but the two front runners slowly pulled away.

At about five and a half miles, Abraham surged ahead. He won by nine seconds in

Mike Tarantino (right) out kicks Nathan McCrary at the finish.

30:44, taking home the $250 first place prize money sponsored by Runner’s Roost. Burrell finished second in 30:53. Not wanting to affect his college eligibility, Ian donated his $150 second place prize to charity. Jason Delany held onto third (and $100), crossing the line in 31:22.

Taking home the $100 first place masters prize money was 46-year-old Sam Ngatia, who was timed in 32:30.

The women’s race was just as competitive as Kara Roy of Fort Collins grabbed an early lead on the bike path. Paula Morrison was able to stay in contact and then pull away for the 13 second win in 36:33. Amanda Occhi rounded out the prize money awards with a 37:33 third place showing. Taking home the masters prize money was 42-year-old Joni Fehrenbacher, who was timed in 42:35.

This years race saw a dramatic increase in the number of entrants, topping 600 for the first time.

Male (Overall): 1. Abraham Kosgei, 30, 30:44; 2. Ian Burrell, 21, 30:53; 3. Jason Delaney, 25, 31:32; 4. Chuck McKenzie, 22, 31:37; 5. Art Siemers, 33, 31:45; 6. Sam Ngatia, 46, 32:30; 7. Ewen North, 28, 32:35; 8. Oscar Ponce, 28, 32:51; 9. Greg Augspurger, 28, 32:56; 10. Cody Hill, 33, 33:07. Masters (40+): 1. Sam Ngatia, 46, 32:30. Grand Masters (50+): 1. Sam Torres, 53, 38:16. Seniors (60+): 1. Larry Ingram, 61, 40:00. Female (Overall): 1. Paula Morrison, 33, 36:33; 2. Kara Roy, 26, 36:46; 3. Amanda Occhi, 26, 37:33; 4. Michey Kelly, 28, 38:44; 5. Eileen Marie Herbst, 39, 40:04; 6. Amanda Ewing, 25, 40:36; 7. Marisa Keefe, 27, 40:57; 8. Elizabeth Watkins, 23, 40:58; 9. Shannon Meredith, 35, 40:59; 10. Meghann Loseke, 23, 41:36. Masters (40+): 1. Joni Fehrenbacher, 42, 42:35. Grand Masters (50+): 1. Georgann Richardson, 50, 48:52. Seniors (60+): 1. Sally Kennett, 64, 54:56.

Paula Morrison is the first female, crossing the line in 36:33.

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Race Reports...

Record Numbers Start San Juan Solstice 50 Mile

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San Juan Solstice 50 Mile June 17, 2006 Lake City, CO

record 142 runners were treated to a brisk 35 degree temperature at the start of the 12th annual San Juan Solstice 50 Mile.

Stream crossings were more manageable this year due to high June temperatures, and only a few runners plunged into the icy waters.

Last year’s winner, Dan Vega of Colorado Springs, looked strong as he led into the Williams Creek aid station at mile 15.7 miles, but Nate McDowell from Los Alamos, NM, appeared through the trees only two minutes later, followed closely by Brian Fisher of Littleton.

Within 10 minutes, a number of strong runners would come through the aid station, hot on the heels of the three leaders. The first woman into the aid station was Helen Cospolich from Breckenridge, who tended to her 8-monthold daughter long enough for Tressa Breindel of Boulder and Diana Finkel of South Fork to make up some ground.

By mile 22, Dan Vega had been passed by four runners, and Nate McDowell took a lead that he would never relinquish.

Conditions on the divide were nearly perfect, with a light, cool wind and not a cloud to be found. There were no problems with the heat, as in years past, but the long stretch above 12,000 feet was taxing to even the fittest of racers. McDowell increased his lead on Fisher to nine minutes coming into the Divide aid station at mile 31, with Dale Peterson and Eric Black not far behind.

At the Slumgullion aid station at mile 40, leaders McDowell and Fisher maintained their positions, but Harry Harcrow of Woodland Park was making up ground, and he moved into third place by the Vicker’s aid station at mile 46.5. Unfortunately, Fisher took a good face plant on the steep Waterdog trail into town, but recovered quickly.

Nate McDowell was the victor, winning the race on his third time on the course.

He said the views were the highlight of the day.

“This is the most beautiful race course in America.”

The women’s race was close, with Tressa Breindel sneaking up on Cospolich in the last 10 miles, and finishing only one minute, 46 seconds behind. Martina Alvarez, a 23-yearold Lake City local, finished in 49th place in her very first ultra event, in a time of 12:52:25. She joined five other local ladies in this town of less than 600 who have finished this course.

115 Finishers - Timing by: San Juan Solstice 50M - Weather: Sunny, 60-75 degrees - Elevation: Start/Finish = 8,700’ with a total gain and loss of 12,900’ Male (Overall): 1. Nate Mcdowell, 34, 9:26:11; 2. Brian Fisher, 40, 9:46:23; 3. Harry Harcrow, 38, 10:19:48; 4. Paul Adams, 47, 10:22:34; 5. Paul Sullivan, 39, 10:25:14; 6. Dan Vega, 38, 10:38:01; 7. Quent Bearden, 31, 10:38:31; 8. Dale Peterson, 49, 10:40:01; 9. Zach Crandall, 26, 10:41:12; 10. Allen Hadley, 48, 10:43:14. Masters (40+): 1. Brian Fisher, 40, 9:46:23. Grand Masters (50+): 1. Chuck Cofer, 55, 11:54:42. Seniors (60+): 1. Tom Masterson, 61, 14:01:18. Female (Overall): 1. Helen Cospolich, 29, 11:19:54; 2. Tressa Breindel, 27, 11:21:40; 3.

Diana Finkel, 34, 11:34:41; 4. Jean Coulter, 34, 12:05:46; 5. Mary Mahoney, 29, 12:28:26; 6. Kate Lapides, 42, 12:30:38; 7. Carol Gerber, 43, 12:43:24; 8. Martina Anne Alvarez, 23, 12:52:25; 9. Jamie Donaldson, 31, 12:56:04; 10. Marcy Hacisavas, 31, 13:06:16. Masters (40+): 1. Kate Lapides, 42, 12:30:38. Grand Masters (50+): 1. Wendy Crandall, 54, 16:01:00.

Helen Cospolich on her way to victory at the San Juan Solstice 50 Mile.

Colorado Hosts More Than 600 Iron Girls

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RYKA Iron Girl 5M & 5K August 6, 2006 Denver, CO

by Jessica Weidensall

ore than 600 participants, ranging in age from 7-years-old to 66-years-old, became Iron Girls at the RYKA Iron Girl 5-Mile and 5K. The event, at Veteran’s Park in Denver, provided athletes with a beautiful backdrop of downtown Denver and the mountains as they started and finished at the steps of the famed Colorado State Capitol.

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September/October 2006

custom finishers medals, and much more.

Iron Girl, in its third year as an eventbased brand, offers a competitive platform for women of all ages and fitness levels. The mission of Iron Girl is for women to embrace a healthy lifestyle and aim to achieve their personal bests.

The 2006 RYKA Iron Girl National Women’s Event Series consists of eight events, including five running/walking events, two triathlons and one duathlon.

628 Finishers (257 - 5M, 231 - 5K, 140 - Teams) - WinningTime Chip Timing by: BKB Ltd. - Weather: Overcast, 60 degrees - Elevation: Start/Finish = 5,250’ 5M (Overall): 1. Jill Horst, 27, Albuquerque, NM, 31:40; 2.

Barbarann Mallory, 47, Littleton, CO, 32:03; 3. Sheila Geere, 43, Colorado Springs, CO, 32:19; 4. Jena Pohle, 26, Aurora, CO, 32:44; 5. Kristin Donald, 24, Brighton, CO, 33:36; 6. Sarah Lewandowski, 22, Centenial, CO, 34:30; 7. Denice Murphy, 37, Morrison, CO, 34:52; 8. Peggy Muhn, 54, Wheat Ridge, CO, 35:00; 9. Karen Voss, 41, Denver, CO, 35:06; 10. Jacquie Garrelts, 44, Littleton, CO, 35:32. Masters (40+): 1. Barbarann Mallory, 47, Littleton, CO, 32:03. Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 35:00. Seniors (60+): 1. Mary Smith, 65, Colorado Springs, CO, 50:34. Mother/Daughter Team: 1. Team Bishop, Julia Bishop (38:32) & Andrea Bishop (41:53), 1:20:26. 5K (Overall): 1. Jocelyn Petrella, 26, Denver, CO, 18:44; 2. Deirdre Matthews, 36, 18:46; 3. Michelle Sloan, 34, 20:03; 4. Angie Anderson, 25, Denver, CO, 20:23; 5. Sara Brady, 21, Englewood, CO, 20:27; 6. Rachel Luginbill, 36, Denver, CO, 20:30; 7. Barbara Blakley, 28, Denver, CO, 20:55; 8. Kelly Burke, 35, Highlands Ranch, CO, 21:05; 9. Sophie Galleher, 18, 21:46; 10. Kelly Evans, 22, Colorado Springs, CO, 22:17. Masters (40+): 1. Trisha Davis, 55, Lakewood, CO, 25:55. Grand Masters (50+): 1. Trisha Davis, 55, Lakewood, CO, 25:55. Seniors (60+): 1. Dorothy Reid, 63, Arvada, CO, 32:02. Mother/Daughter Team: 1. Lightnin’ Ladies, Rhonda Bershok (21:33) & Jeanette Bershok Ames (21:57), 43:30.

This Page - Top: Steve Glass / Glass Phootgraphy, Bottom: ASIPhoto Opposite - Patty Griffiths / Colorado Runner

Athletes head out from the start of the Iron Girl 5M and 5K in Denver.

Among the 600 who participated, there were many athletes who stood out from the crowd with their inspirational stories.

Lori Hampton, 36, from Denver, finished her first race ever, participating as a Mother/Daughter Team with her 7year-old daughter. Hampton and daughter competed alongside more than 90 Mother/ Daughter teams, making this Iron Girl’s largest Mother/Daughter turn-out to date.

Jemma Weideman of Silverthorne, 23, has liver and endometrial cancer and raced to support Iron Girl’s charity, the Ulman Cancer Fund, which benefits young adults with cancer.

Jennifer Fey from Wheat Ridge was recently diagnosed with Type I Diabetes and used the event to become and stay active.

Lisa Ruskaup from Highlands Ranch was diagnosed with chiari malformation and fibromyalgia. She fought through her daily pain and migraines to train for and compete in the event.

Athletes from more than 20 states and Canada participated, ranging in fitness level from elite to first-timer. In an effort to provide a unique experience for all participants, the event featured added amenities such as a post-race catered Breakfast Café, RYKA performance technical shirts, personalized race bibs featuring each participant’s first name, age group awards,

Stiff Competition at 28th Georgetown to Idaho Springs Half Marathon

Runners sprint towards the finish in Idaho Springs.

Georgetown to Idaho Springs Half Marathon August 12, 2006 Georgetown, CO

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ore than 2,000 runners gathered in the small mountain town of Georgetown for an annual tradition. The George-

town to Idaho Springs Half Marathon has been held for 28 years and has earned a loyal following for several reasons: it is well organized, the town is very welcoming, the course is mainly downhill, and the price is just $25!

On an unusually warm morning with temperatures in the high 50’s, runners started their trek down the Clear Creek Canyon. Running at 8,500 feet, many runners took the first two miles at a leisurely pace as they toured Georgetown.

But with the initial drop out of town, the race heated up.

The men’s contest was the fastest the race had seen in the past decade. A pack of three runners separated themselves from the field at the start. Jason Delaney of Golden was able to outlast Peter Vail of Boulder (1:08:11) and James McGown of Sidney, NE (1:08:25) to win in 1:07:24.

In the women’s race, the first three women ran in a large pack of 15 runners for the first half before Amy Manson pulled away for the win in 1:21:27. She was followed closely

by Brandy Erholtz of Bailey (1:22:07) and Kara Roy of Ft. Collins, who made a strong push over the final half (1:22:49).

Check Out Our 2006 Race Schedule The Eclectic Trail Series presented by Montrail September 23 Cub Creek Crossover Evergreen, CO

September 6 Class Challenge XC Littleton, CO October 11 Octobercross XC Littleton, CO

September 19 Georgetown XC Classic Georgetown, CO

November 11 Crossfest XC Littleton, CO

The race, Colorado’s largest half marathon, was a benefit for Clear Creek County Athletic Boosters. The race is the Boosters largest fundraiser, and the group’s members lined the course as volunteers. Last year, the Boosters used the profits to purchase new high school athletic uniforms for sports like cross country and football. At the finish line, runners were treated to food and beer at the Gold Digger’s football stadium. The unique awards were silver plates that could be used to pan for gold, representing the area’s rich mining history.

2,159 Finishers - WinningTime Chip Timing by: BKB Ltd. - Weather: Cloudy, 58-70 degrees - Elevation: Start = 8,515’, Finish = 7,515’ Male (Overall): 1. Jason Delaney, 26, Golden, CO, 1:07:24; 2.

Peter Vail, 32, Boulder, CO, 1:08:11; 3. James McGown, 32, Sidney, NE, 1:08:25; 4. Paul Digrappa, 25, Highlands Ranch, CO, 1:09:56; 5. Jason Saitta, 28, Parker, CO, 1:10:23; 6. Charlie Kelly, 29, Boulder, CO, 1:10:34; 7. Ken Pliska, 40, Broomfield, CO, 1:12:21; 8. Bryan Dayton, 33, Boulder, CO, 1:16:07; 9. Justin Mock, 24, 1:16:12; 10. Scott Johnson, 22, Auora, CO, 1:18:14.

Masters (40+): 1. Ken Pliska, 40, Broomfield, CO, 1:12:21. Grand Masters (50+): 1. Robert Hintermeister, 50, 1:23:54. Seniors (60+): 1. William McIntyre, 60, Cheyenne, WY, 1:39:43. Female (Overall): 1. Amy Manson, 37, Superior, CO, 1:21:27; 2. Brandy Erholtz, 28, Bailey, CO, 1:22:07; 3. Kara Roy, 26, Ft Collins, CO, 1:22:49; 4. Lynda Andros, 30, Edwards, CO, 1:23:51; 5. Bridget MacKinnon, 29, Centennial, CO, 1:24:12; 6. Michele Suszek, 24, Aurora, CO, 1:26:11; 7. Sarah Krakoff, 41, Boulder, CO, 1:26:25; 8. Kimberly Vecchio, 31, 1:28:05; 9. Deborah Davies, 32, Idaho Springs, CO, 1:29:08; 10. Rachel Foss, 26, Denver, CO, 1:30:29.

Masters (40+): 1. Sarah Krakoff, 41, Boulder, CO, 1:26:25. Grand Masters (50+): 1. Alynn Park, 55, Denver, CO, 1:37:18. Seniors (60+): 1. Lola Ackerman, 61, Longmont, CO, 1:47:01.

5th Annual

November 12, 2006 9:30 AM Boulder Reservoir Boulder, CO Highlights:

September 28 Cross Criterium XC Littleton, CO

December 2 Run For The Ages Littleton, CO

December 21 Winter Solstice 5M Littleton, CO

www.EclecticEdgeRacing.com

- Team Challenge - Kid’s Fun Run - Holiday Food Drive - Silent Auction - Unique T-Shirts and Awards - Plenty of Great Raffle Prizes - Post-Race Meal (Carrabba’s Italian Grill) - Official Qualifier For The 2007 Bolder Boulder

REGISTER ONLINE AT ACTIVE.COM OR IN PERSON AT THE BOULDER RUNNING COMPANY for more info: 720-352-8934 or lance@foothillseventmanagement.com September/October 2006

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Race Reports...

First Annual (and Probably Only) WANKER Half Marathon

WANKER Half Marathon Colorado Springs, CO April 9, 2006

by Alice Franey

If you want to win your age division in a half marathon, you can train really hard, eat nutritious meals, buy the latest, newest running shoes OR you can have your own race and create your own age divisions! Thus began the planning for the First Annual W.A.N.K.E.R.s Three Stooges Half Marathon in Colorado Springs.

W.A.N.K.E.R. stands for We Are Not Known for Extreme Running.

The idea to stage our own race started on a very cold Saturday morning run. It was three degrees at 7:00 am when we started out on the Santa Fe Trail in Colorado Springs.

Any little visible hairs quickly became frosted – eyelashes, eyebrows, and facial hairs we older women in the group previously never knew existed. Four members of our group had registered to run the Big Sur International Marathon in Monterey, California on April 30th, so we were contemplating our training schedule as we ran. We discussed the importance of doing a 13 mile run about two weeks out and that is when we decided to stage our own race. Of course, we calculated incorrectly (frozen brain cells) and actually ended up scheduling the race three weeks out when we should have been doing a long run. The date was set – April 9th, 2006!

Everyone in the planning group promptly forgot about it, except me. Thus, I took the lead and mentioned the idea to Jeff Tarbert, owner of The Colorado Running Company, as I was buying a new pair of shoes. Jeff started listing all of the things I needed to do and what he would do to help. He would bring a timing clock, a start banner, water jugs, Gatorade, and a starting gun. I was pumped! Then I mentioned our idea to Bob Leivers, an Air Force Chaplain in our running group and he had the perfect charity in mind for our race donations, Interfaith Hospitality Network. He contacted the organization and they were excited and offered to help. Bob also called a photographer friend to take professional pictures at our event. Next, Kristy Callihan jumped in to offer her family’s 36

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help. Her dad would ride his bike along the route and follow the last person. Her mom and children would provide an aid station at the half way point and she would join us for the run. Jeff Tong offered to buy medals for each finisher.

My husband, Bob, offered to come up with the age divisions after everyone was registered, assuring each of us a first place medal.

The morning of the race came and we had thirteen brave runners show up. It was a perfect, sunny, cool Colorado day and the race came off without a hitch. I won the “49-51 and 4 months” age division! We had three 51 year olds with birthdays very close together, so my husband had to be very creative. When neighbors and friends ask about my prominently displayed medal, I tell them I won my age division in a half-marathon. They know me and they have seen me run, so they follow up with needing to know the “rest of the story.” We raised $600 for IHN, a local charity dedicated to providing shelter and meals for homeless individuals and families.

I keep telling everyone it will be a cold day in Colorado Springs before we ever try this again! However, the 13 runners who ran the race keep encouraging me to try it again next year calling it the “Second Annual (and never again!) W.A.N.K.E.R. Half Marathon.” They will have to do a lot of convincing, but I have to admit, it was a lot of fun and we did raise money for a good cause, so…..

Race Results: 0-31 Sarah Teufert-Autry 32-34 Kristy Callihan 35-36 Kevin Duffy 37-42 Robert Ward 43-45 Jeff Tong 46 Sharon Johnson 47-48 Nancy Spalding 49-51 and 4 mos. Alice Franey 51 and 5 months Steve Jennings 51 and 6 months Phyllis Meyer 51 and 7 months to 54 and 3 months 2 days

Bob Leivers 54 and 3 months 3 days to 54 3 months 6 days

Bev Stevens 55 and over Georgia Briscoe

September/October 2006

Race Series Standings...

Through the Evergreen Town Race 10K Open (39 & Under) Men 1. Peter Vail, Boulder, 360 2. Scott Lebo, Col Springs, 200 3. John Suspic, Boulder, 200 4. Chris England, Superior, 170 5. Gannon White, Greeley, 170 6. Austin Vigil, Ft. Collins, 150 7. John Gaudette, Denver, 120 8. Eric Walker, Greeley, 110 All others with 100 or less points

Open Women 1. Shannon Meredith, C Springs, 150 2. Jocelyn Petrella, Denver, 150 3. Elizabeth Watkins, C Springs, 150 4. Brooke Kish, Evergreen, 140 5. Kelly Ryan, Lakewood, 140 6. Lynda Andros, Vail, 130 All others with 100 or less points

Peter Vail of Boulder has taken a slight lead in the Open Division by virtue of his third place finish at the Evergreen Town Race and his sixth place finish at the Barr Trail Mountain Race.

Shannon Meredith is tied with Jocelyn Petrella and Elizabeth Watkins in the female division, with only Watkins doing any races in the last two months.

Masters (40-49) Men 1. Erik Packard, G Junction, 1020 2. Andy Ames, Boulder, 380 3. Keith Johnson, Littleton, 380 4. Michael Hagen, Col Springs, 210 5. Matt Carpenter, M Springs, 200 6. Hans Funke, Englewood, 200 7. Rob Pyzel, Frisco, 180 8. Charles Bedford, Boulder, 160 9. Bernie Boettcher, Silt, 160 10. Thomas Santa Maria, CS, 150 All others with 140 or less points

Masters Women 1. Tania Poel, Boulder, 780 2. Amy Regnier, Col Springs, 270 3. Karen Voss, Denver, 210 4. Jan Burger, Col Springs, 180 5. Jenny Weber, Greeley, 180 6. Cindy O’Neill, M Springs, 170 7. Catriona Dowling, Boulder, 150 8. Lisa Goldsmith, Nederland, 130 9. Robin Waters, Aurora, 130 All others with 100 or less points

Seniors (60 & Over) Men

1. John Victoria, Loveland, 970 2. Dave O’Sadnick, Evergreen, 940 3. Pablo Vigil, Loveland, 260 4. Willie Pittenger, Boulder, 200 5. Bob Basse, Denver, 170 6. Dave Dooley, Erie, 170 7. Richard Luck, Boulder, 150 8. Dan Tessier, Col Springs, 150 9. Heath Hibbard, Montrose, 130 10. Les Noe, Boulder, 130

1. Jack Barry, Littleton, 750 2. Jim Romero, Denver, 730 3. Larry Avery, Boulder, 300 4. Glen Neumann, Greeley, 200 5. Jeff Dumas, Boulder, 190 6. Arnie Willems, Laramie, 180 7. Glen Ash, Col Springs, 160 8. Jack Ramsey, M Springs, 160 9. Martin Hildago, Littleton, 150 10. Lee Rhodes, Centennial, 130

We are proud to announce our new service to provide quality photo prints of your running & racing experiences.

Just check our website for the races that we have photographed, look for yourself, and order online.

Senior Women

1. Polly Zimmerman, Golden, 820 2. Susan Hering, Boulder, 390 3. Peggy Muhn, Wheat Ridge, 300 4. Peg Roddy-Reeg, CS, 200 5. Carrie Haag, Monument, 120 6. Carolyn Moon, Col Springs, 110 All others with 100 or less points

1. Connie Ahrnsbrak, Lakewood, 660 2. Carol Shively, Longmont, 380 3. Myra Rhodes, Centennial, 360 4. Wanda Willems, Laramie, 140 5. Sandra Rostie, 130 6. Vici Dehaan, Boulder, 120 All others with 100 or less points

In one of the most competitive divisions, John Victoria and Dave O’Sadnick are duking it out. John has a slight 30 point lead, but has done two less races. The winner here will not be decided until after the Rim Rock Run.

For the females, Polly Zimmerman has pulled away from the field. This new member of the Grand Masters division has already done ten races!

In the most competitive division, Jack Barry and Jim Romero are neck and neck coming down the stretch. Who will prevail? Only time will tell!

Connie Ahrnsbrak of Lakewood has a commanding lead over the other women in the field this year, having completed seven of the events thus far.

September/October 2006

Photo Prints!

Erik Packard is running away with the men’s masters division. He is trying to defend his title from last year by running almost every race.

Tanya Poel has a near perfect score (her only falter was at the Best XC Race in February), and also has control of the female division.

Grand Masters (50-59) Men

Grand Masters Women

Now at Colorado Runner

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Race Results...

5:04:05. Female (Overall): 1. Christine Hansen, Boulder, CO, 5:25:08; 2. Jody Aslett, St Anthony, ID, 5:26:11; 3. Wendy Lloyd, Gillette, WY, 5:48:58; 4. Debbie Guerard, Calgary, AB, 5:51:35; 5. Shelly Wunsch, Bozeman, MT, 5:53:07. 30K Male (Overall): 1. Tony Quinn, Big Horn, WY, 2:06:30; 2. Joe Hegy, Banner, WY, 2:11:24; 3. Ryan Ness, Bend, OR, 2:16:18; 4. Jason Karls, Billings, MT, 2:20:04; 5. Tara Gautam, Sheridan, WY, 2:26:57.

Female (Overall): 1. Jessica Strahan, Sheridan, WY, 2:24:57; 2. Holly Kopplin, Piedmont, SD, 2:25:23; 3. Diane Roman, Story, WY, 2:33:28; 4. Kelli Wilson, Piedmont, SD, 2:41:34; 5. Jennifer Anderson, Billings, MT, 2:44:51.

Wine Festival 5K Lafayette, CO June 17, 2006 352 Finishers - Timing by: Boulder Road Runners

Heather Swallow of Boulder leads Mike Ferriter of Littleton to the finish of the second Twilight Trail Race.

Rocky Mountain Half Marathon and Women’s 8K Denver, CO June 11, 2006

Male (Overall): 1. Charlie Kelly, Boulder, CO, 28, 16:25; 2. Joey Zins, Tallahassee, FL, 27, 16:32; 3. Tim Luchinske, Lafayette, CO, 34, 16:50; 4. Michael Lovato, Boulder, CO, 32, 16:57; 5. Carl Schmitt, Boulder, CO, 36, 18:12; 6. Vince Calvo, Lafayette, CO, 39, 18:22; 7. Rodolfo Fraire, Boulder, CO, 34, 18:39; 8. Bobby Lehman, Westminster, CO, 34, 19:30; 9. Dimitri Connell, Erie, CO, 17, 19:59; 10. Simon Springett, Lafayette, CO, 34, 20:00.

Masters (40+): 1. John Valdez, Louisville, CO, 42, 20:06. Grand Masters (50+): 1. Alan Johnson, Boulder, CO, 59, 21:08. Seniors (60+): 1. Cleve Armstrong, Lafayette, CO, 63, 24:09. Female (Overall): 1. Amanda Lovato, Boulder, CO, 33, 19:01; 2. Noelle Green, Erie, CO, 41, 20:01; 3. Jennifer Cubillas, Louisville, CO, 37, 20:44; 4. Hirata Mari, Boulder, CO, 26, 20:56; 5. Tracy Garrett, Lafayette, CO, 32, 21:05; 6. Sue Taddeucci, Boulder, CO, 41, 22:04; 7. Jennifer Fawcett, Boulder, CO, 44, 22:54; 8. Stephanie Slaughter, Denver, CO, 27, 23:14; 9. Mary Boyts, Lafayette, CO, 46, 23:26; 10. Kelsey Piper, Louisville, CO, 11, 23:45. Masters (40+): 1. Noelle Green, Erie, CO, 41, 20:01. Grand Masters (50+): 1. Sue Butcher, Boulder, CO, 53, 24:04. Seniors (60+): 1.

Patty Black, Lafayette, CO, 60, 32:59.

Stadium Stampede 5K Denver, CO June 18, 2006

714 Finishers (465 - Half Marathon, 249 - 8K)- Timing by: Boulder Road Runners - Weather - Sunny, 70 degrees - Elevation: Start/Finish = 5,190’ Half Marathon Male (Overall): 1. Jacob Yator, 24, Chapel Hill, NC, 1:06:11; 2. Andrew Leatherby, 32, Boulder, CO, 1:06:11; 3.

Benson Cheruiyot, 23, Chapel Hill, NC, 1:06:15; 4. Isaac Arusei, 29, West Chester, PA, 1:06:21; 5. Laban Kipkemboi, 28, Staten Island, NY, 1:07:01; 6. Stephen Kibet, 22, Marietta, GA, 1:10:06; 7. Todd Straka, 39, Boulder, CO, 1:20:06; 8. Mark Plaatjes, 45, Lafayette, CO, 1:20:56; 9. Andy Ottele, 35, Longmont, CO, 1:24:41; 10. Mike Pellow, 43, Boulder, CO, 1:26:44. Masters (40+): 1. Mark Plaatjes, 45, Lafayette, CO, 1:20:56. Grand Masters (50+): 1.

Ronn Kozlow, 54, Sedalia, CO, 1:35:24. Seniors (60+): 1. Arlen Heller, 60, Denver, CO, 1:43:43. Female (Overall): 1. Luminita Talpos, 33, Boulder, CO, 1:14:20; 2. Constantina Tomescu-Dita, 36, Erie, CO, 1:15:06; 3. Mikie Takanaka, 25, Longmont, CO, 1:17:09; 4. Jane Jeruto, 22, Durham, NC, 1:17:41; 5. Naomi Wangui, 27, West Chester, PA, 1:18:13; 6. Hashimoto Yasuko, 30, Longmont, CO, 1:19:41; 7. Megumi Takeuchi, 24, Longmont, CO, 1:23:22; 8. Katie Mulholland, 23, Boulder, CO, 1:28:12; 9.

Jena Pohle, 26, Aurora, CO, 1:32:19; 10. Rieko Shimizu, 24, Longmont, CO, 1:33:07. Masters (40+): 1. Junko Kazukawa, 42, Denver, CO, 1:46:25. Grand Masters (50+): 1. Sydney Sexton, 50, Parker, CO, 1:55:12. Seniors (60+): 1. Betty Johnson, 60, Okemos, MI, 2:29:49. 8K Female (Overall): 1. Erin Dunham, 22, Superior, CO, 32:31; 2. Nicole Deboom, 34, Boulder, CO, 33:05; 3. Jennifer Drew Weiss, 25, Boulder, CO, 33:44; 4. Susan C. Bellard, 34, Littleton, CO, 34:06; 5. Elizabeth Ann Conti, 27, Denver, CO, 34:23. Masters (40+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 34:25. Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 34:25. Seniors (60+): 1. Karen Akers, 60, Denver, CO, 50:51.

554 Finishers - Timing by: BKB Ltd. - Elevation: Start/Finish = 5,190’ Male (Overall): 1. Peter Tanui, 32, Denver, CO, 15:03; 2. Pete Julian, 35, Boulder, CO, 15:15; 3. John Supsic, 27, Boulder, CO, 15:18; 4. Nelson Laux, 27, Arvada, CO, 15:26; 5. Joshua Glaab, 23, Superior, CO, 15:29; 6. Moses Tuon Tun, 25, Colorado Springs, CO, 15:37; 7. Eric Griffiths, 24, Boulder, CO, 16:06; 8.

Jason Loutitt, 32, Vail, CO, 16:25; 9. Gannon White, 30, Greeley, CO, 16:36; 10. Chris Spitz, 42, Berthoud, CO, 17:14. Masters (40+): 1. Chris Spitz, 42, Berthoud, CO, 17:14. Grand Masters (50+): 1. Dean Bowman, 55, Lone Tree, CO, 19:56. Seniors (60+): 1. Jim Romero, 66, Denver, CO, 23:36. Female (Overall): 1. Luminita Talpos, 33, Boulder, CO, 16:41; 2. Lidia Simon, 32, Boulder, CO, 17:08; 3. Faith Byrum, 32, 18:06; 4. Paige Higgins, 23, Littleton, CO, 18:19; 5. Brooke Kish, Evergreen, CO, 19:03; 6. Erin Chlumsky, 26, Boulder, CO, 19:16; 7. Lynda Andros, 30, Edwards, CO, 20:04; 8. Sheri Wright, 42, Superior, CO, 20:52; 9. Laura Urbam, 44, Aurora, CO, 21:19; 10. Rachel Luginbill, 36, Denver, CO, 21:32. Masters (40+): 1. Sheri Wright, 42, Superior, CO, 20:52. Grand Masters (50+): 1. Jean Mullen, 58, Lakewood, CO, 24:25. Seniors (60+): 1. Constance Ahrnsbrak, 66, Lakewood, CO, 25:18.

Rocky Mountain PBS 5K Denver, CO June 24, 2006 79 Finishers - Elevation: Start/Finish = 5,275’

Big Horn Wild and Scenic Trail Runs Sheridan, WY June 16, 2006 458 Finishers (77 - 100M, 95 - 50M, 98 - 50K, 188 - 30K) - Elevation: 100M Start = 4090’ , 50M Start = 9100’, 50K/30K Start = 7500’, Finish = 3,970’ 100M Male (Overall): 1. Jeff Browning, Bend, OR, 20:24:28; 2.

Ty Draney, Auburn, WY, 22:13:36; 3. John Hemsky, Littleton, CO, 23:13:37; 4. Roch Horton, Salt Lake City, UT, 23:20:10; 5. Greg Eason, Little Rock, AR, 23:43:33. Female (Overall): 1. Diane Van Deren, Sedalia, CO, 27:43:50; 2. Kerry Owens, Washington DC, 28:30:14; 3. Sandra Powell, Alcalde, NM, 31:52:41; 4. Susan Gebhart, Penrose, CO, 32:04:06; 5. Rickie Redland, Salida, CO, 32:04:06. 50M Male (Overall): 1. Sean Meissner, Sisters, OR, 8:41:18; 2. Todd Holmes, Lakewood, CO, 9:29:06; 3. Shane Becker, Conifer, CO, 9:51:11; 4. Don Demetriades, Bozeman, MT, 10:05:43; 5. Keith Blom, San Jose, CA, 10:09:16. Female (Overall): 1. Katherine Dowson, Driggs, ID, 10:25:44; 2. Sarah McCullough, Laramie, WY, 10:55:26; 3. Emily Judd, Billings, MT, 11:23:34; 4. Milada Copeland, Draper, UT, 11:32:59; 5.

Kelly Hostetler, Kalispell, MT, 11:33:23. 50K Male (Overall): 1. Derek Schreinert, Dayton, WY, 4:50:00; 2. Jason Bussey, Sheridan, WY, 4:54:32; 3. Brian Wieck, Helena, MT, 5:03:47; 4.

David Berkoff, Misolua, MT, 5:04:05; 5. John Hart, Missoula, MT,

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Male (Overall): 1. Matthew Trojanovich, 31, Denver, CO, 21:03; 2. Ernie Garcia, 46, Littleton, CO, 21:30; 3. George Smith, 52, Aurora, CO, 21:41; 4. Ryan Balakas, 25, Denver, CO, 22:33; 5. Rod Switzer, 44, Golden, CO, 23:17. Masters (40+): 1. Ernie Garcia, 46, Littleton, CO, 21:30. Grand Masters (50+): 1. George Smith, 52, Aurora, CO, 21:41. Seniors (60+): 1. William French, 69, Parker, CO, 57:36. Female (Overall): 1. Kirsti Peterson, 36, Denver, CO, 25:11; 2. Rachel Watson, 30, Laramie, WY, 25:45; 3. Amy Fletcher, 31, Denver, CO, 26:07; 4. Michelle Kelble, 37, Denver, CO, 26:34; 5. Christi Boggs, 37, Laramie, WY, 27:03.

Masters (40+): 1. Linda Youlios, 41, Louisville, CO, 34:02. Grand Masters (50+): 1. Laurel Starr, 50, Golden, CO, 40:45. Seniors (60+): 1. Mina Kidd, 62, Woodland Park, CO, 52:38.

Slacker Half Marathon and 4 Mile Georgetown, CO June 24, 2006 703 Finishers (572 - Half Marathon, 131 - 4M) - Timing by: BKB Ltd. - Elevation: Half Marathon Start = 10,630’, 4M = 9,200’, Finish = 8,420’ Half Marathon Male (Overall): 1. Jason Loutitt, 32, Vail, CO, 1:09:27; 2. Gannon White, 30, Greeley, CO, 1:13:09; 3. Kevin Rooney, 19, Centennial, CO, 1:13:51; 4. Juan Martin Alvardo, 42,

September/October 2006

Denver, CO, 1:17:09; 5. Steven Hovdesven, 17, 1:17:32; 6. Jason Halberstadt, 23, Arvada, CO, 1:20:16; 7. Christopher Calkin, 17, Evergreen, CO, 1:20:22; 8. Sean Sidelko, 28, Littleton, CO, 1:20:47; 9. Clint Wall, 34, 1:22:47; 10. King Day. 17. 1:23:09.

Masters (40+): 1. Juan Martin Alvardo, 42, Denver, CO, 1:17:09.

Grand Masters (50+): 1. Mark Donelson, 54, Evergreen, CO, 1:30:44. Seniors (60+): 1. Arlen Heller, 60, Denver, CO, 1:39:46.

Female (Overall): 1. Lynda Andros, 30, Edwards, CO, 1:25:25; 2. Tanya Pacev, 47, Littleton, CO, 1:29:05; 3. Kristin McLaurinLi, 36, Louisville, CO, 1:29:20; 4. Deborah Davies, 32, Idaho Springs, CO, 1:31:41; 5. Amanda Ewing, 25, Colorado Springs, CO, 1:31:50; 6. Susan Bellard, 34, Littleton, CO, 1:33:27; 7.

Lisa Belmonte, 37, Meeker, CO, 1:34:38; 8. Candy Granger, 34, Carbondale, CO, 1:36:02; 9. Kirsten Wall, 29, 1:36:28; 10.

Christine Crabb, 39, Black Hawk, CO, 1:36:57. Masters (40+): 1.

Tanya Pacev, 47, Littleton, CO, 1:29:05. Grand Masters (50+): 1.

Pamela Nathan, 56, Idaho Springs, CO, 1:40:41. Seniors (60+): 1. Vici Dehaan, 71, Boulder, CO, 2:39:54. 4M Male (Overall): 1.

Mark Shin, 25, Littleton, CO, 22:00; 2. Greg Twhil, 32, 23:12; 3. Tim Kellogg, 44, Longmont, CO, 30:54. Masters (40+): 1.

Tim Kellogg, 44, Longmont, CO, 30:54. Grand Masters (50+): 1. Louis Weltzer, 58, Arvada, CO, 31:50. Seniors (60+): 1. Don Buckalew, 69, Frisco, CO, 38:03. Female (Overall): 1. Tanya Gaurmer, 21, 23:56; 2. Sonya Estes, 35, Lakewood, CO, 31:53; 3. Meghin Kiernan, 13, Arvada, CO, 31:57. Masters (40+): 1.

Trisha Davis, 55, 32:21. Grand Masters (50+): 1. Trisha Davis, 55, 32:21. Seniors (60+): 1. Shirley Morritt, 71, Westminster, CO, 54:24.

Lyons River Run 5K Lyons, CO June 25, 2006 472 Finishers - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5,350’ Male (Overall): 1. Peter Remien, Superior, CO, 26, 15:38; 2. Tim Deboom, Lyons, CO, 35, 15:44; 3. Adam Campbell, Victoria, BC, 27, 16:43; 4. Andrew Roberts, Longmont, CO, 15, 17:29; 5. Kevin McGouldrick, Boulder, CO, 30, 17:41; 6. Carl Schmitt, Boulder, CO, 36, 18:08; 7. Tom Disney, Longmont, CO, 16, 18:24; 8.

Benjamin Williams, Estes Park, CO, 16, 18:29; 9. Zach Minard, Estes Park, CO, 17, 18:30; 10. Ryan Carpenter, Boulder, CO, 26, 18:36. Masters (40+): 1. Mark Roberts, Longmont, CO, 40, 19:12. Grand Masters (50+): 1. Rich Sandoval, Boulder, CO, 52, 20:04. Seniors (60+): 1. Jerry Brown, Longmont, CO, 61, 22:42. Female (Overall): 1. Luminita Talpos, Boulder, CO, 33, 16:50; 2. Tanya Poel, Boulder, CO, 40, 18:19; 3. Vanessa Martell, Bloomfield, NY, 23, 18:40; 4. Sarah Raitter, Estes Park, CO, 33, 18:50; 5. Lesia Atkinson, Boulder, CO, 40, 19:02; 6. Andrea Viger, Boulder, CO, 28, 19:10; 7. Kimberly Smith, Westminster, CO, 21, 19:11; 8. Sheila Geere, Colorado Springs, CO, 42, 19:26; 9.

Nicole Deboom, Lyons, CO, 34, 19:29; 10. Teri Wilson, Lockport, NY, 21, 19:33. Masters (40+): 1. Tanya Poel, Boulder, CO, 40, 18:19. Grand Masters (50+): 1. Jan Vermilye, Lyons, CO, 57, 23:53. Seniors (60+): 1. Michele Obermeier, Lafayette, CO, 62, 31:39.

Boogie’s Diner Buddy Run 8K Aspen, CO July 4, 2006

Eric Bindner (left) of Littleton and Adam Chase of Boulder finish together at the Copperman Marathon.

750 Finishers - Timing by: BKB Ltd. - Elevation: Start/Finish = 7,910’ Male (Overall): 1. Noah Hoffman, 16, Aspen, CO, 28:04; 2. Bernie Buettcher, 43, Silt, CO, 28:42; 3. Jason Scharb, 28, Colorado Springs, CO, 28:52; 4. Cheyne Heiny, 18, Lakewood, CO, 29:03; 5. Daniel Pinter, 19, Basalt, CO, 29:28; 6. Nick Echter, 19, Wheat Ridge, CO, 29:44; 7. Collin Stewart, 18, Carbondale, CO, 30:04; 8. Tyler Pennel, 18, Golden, CO, 30:29; 9. Nick Maynard, 20, Wheat Ridge, CO, 30:43; 10. Joel Stonington, 25, Aspen, CO, 30:52. Masters (40+): 1. Bernie Buettcher, 43, Silt, CO, 28:42.

Grand Masters (50+): 1. David Trahan, 51, Danville, CA, 33:55.

Seniors (60+): 1. Joe Brown, 61, Aspen, CO, 38:45. Female (Overall): 1. Daniela Johnston, 36, Rock Hill, SC, 33:48; 2. Lisa Brunacini, 36, Albuquerque, NM, 34:26; 3. Anne Gonzales, 45, Aspen, CO, 34:36; 4. Robin Severy, 27, Carbondale, CO, 34:36; 5. Mary Cote, 42, Basalt, CO, 34:39; 6. Ashley Harder, 30, Aspen, CO, 35:00; 7. Chris Kelly, 37, Aspen, CO, 36:18; 8. Lea Moore, 47, Winter Park, FL, 37:22; 9. Kara Klein, 36, Aspen, CO, 37:44; 10. Lyndsay Meyer, 32, Aspen, CO, 37:47. Masters (40+): 1.

Anne Gonzales, 45, Aspen, CO, 34:36. Grand Masters (50+): 1. Sam Louras, 54, Aspen, CO, 43:41. Seniors (60+): 1. Donna Phelps, 60, Carbondale, CO, 53:03.

FireKracker 5K Ft. Collins, CO July 4, 2006

Palmer Lake 4th of July 4M Palmer Lake, CO July 4, 2006 690 Finishers - Timing by: The Colorado Running Company - Elevation: Start/ Finish = 7,500’ Male (Overall): 1. Ryan Hafer, 20, 20:39; 2. Eli Bremer, 28, 21:17; 3. Dan Castaneda, 23, 21:42; 4. Steve Hackworth, 27, 21:52; 5. Nathan Smith, 18, 22:23; 6. Brian Slamkowski, 18, Colorado Springs, CO, 22:30; 7. David Perfors, 30, Colorado Springs CO, 22:50; 8. Randy Ward, 44, 23:01; 9. Andy Rinne, 30, 23:04; 10. Lucas Meyers, 26, Colorado Springs, CO, 23:36.

Masters (40+): 1. Randy Ward, 44, 23:01. Grand Masters (50+): 1. Dean Bowman, 55, 24:43. Seniors (60+): 1. Robert Ahlgren, 60, Monument, CO, 30:58. Female (Overall): 1. Emily Browski, 27, 23:50; 2. Amanda Occhi, 26, Manitou Springs, CO, 24:10; 3. Shannon Payne, 20, Franktown, CO, 24:51; 4.

Amanda Ewing, 25, Colorado Springs, CO, 26:06; 5. Lisa Short, 19, 26:14; 6. Kristine Young, 33, 27:09; 7. Yvonne Carpenter, 41, 27:17; 8. Bev Zimmerman, 42, Monument, CO, 27:24; 9.

Andrea Wagner, 25, Woodland Park, CO, 27:41; 10. Elizabeth Slamkowsk, 16, Colorado Springs, CO, 27:42. Masters (40+): 1.

Yvonne Carpenter, 41, 27:17. Grand Masters (50+): 1. Deborah Harkness, 53, Austin, TX, 29:36. Seniors (60+): 1. Charlene Lantry, 63, Colorado Springs, CO, 34:26.

Race For The Cure 5K Aspen, CO July 15, 2006

648 Finishers - Timing by: RunLimited - Elevation: Start/Finish = 5,000’

Samantha Towne of Denver leads Jeff Young of Denver to the finish of the Evergreen Mountain Trail 10K.

Male (Overall): 1. Logan Kanode, Loveland, CO, 15:19; 2.

Danny Mackey, Ft. Collins, CO, 15:31; 3. Jeff Wahl, Ft. Collins, CO, 15:51; 4. Travis Boyd, Ft. Collins, CO, 16:00; 5. Charlie Cox, Ft. Collins, CO, 16:51; 6. Scott Foley, Cheyenne, WY, 16:57; 7.

Kip Taylor, Ft. Collins, CO, 17:04; 8. Scott King, Longmont, CO, 17:16; 9. Craig Heacock, 17:24; 10. Stephen Saleeby, Ft. Collins, CO, 17:25. Masters (40+): 1. Scott King, Longmont, CO, 17:16.

Grand Masters (50+): 1. Dan Korb, Fort Collins, CO, 19:15.

Seniors (60+): 1. Bill Mcintyre, Cheyenne, WY, 20:30. Female (Overall): 1. Emily Adama, Newaygo, MI, 18:36; 2. Kim Vecchio, Ft. Collins, CO, 18:37; 3. Wendy Mader, Ft. Collins, CO, 19:18; 4.

Emily Steele, Ft. Collins, CO, 19:19; 5. Rachel Viger, Ft. Collins, CO, 19:23; 6. Kim Jones, Ft. Collins, CO, 19:28; 7. Angi Marr, Ft. Collins, CO, 19:45; 8. Kelly King, Longmont, CO, 19:49; 9.

Shannon Bridgeman, Loveland, CO, 19:53; 10. Jane Welzel, Ft. Collins, CO, 20:03. Masters (40+): 1. Kim Jones, Ft. Collins, CO, 19:28. Grand Masters (50+): 1. Jane Welzel, Ft. Collins, CO, 20:03. Seniors (60+): 1. Libby James, Ft. Collins, CO, 23:50.

Winter Distance Series presented by Runners Roost

Three Great Races Of Increasing Distance

925 Finishers - Timing by: Boulder Road Runners - Elevation: Start/Finish: 7,910’ Male (Overall): 1. Jason Loutilt, Banff, AB, 32, 17:51; 2. Daniel Pinter, Basalt, CO, 19, 18:11; 3. Joel Stonington, Aspen, CO, 25, 19:12; 4. Jason Kruger, Aspen, CO, 29, 19:27; 5. Antonio Holquin, Red Cliff, CO, 40, 19:33; 6. Brian Cheek, Snowmass Village, CO, 27, 19:45; 7. Matt Ryan, Littleton, CO, 16, 19:57; 8. Alun McNulty, Basalt, CO, 31, 20:00; 9. Michael Barlow, Aspen, CO, 20, 20:23; 10. Nathan Reiner, Snowmass Village, CO, 23, 20:28.

Masters (40+): 1. Antonio Holquin, Red Cliff, CO, 40, 19:33.

Grand Masters (50+): 1. Dare Tolen, Aspen, CO, 51, 23:03.

Seniors (60+): 1. Greg Feinsinger, Carbondale, CO, 65, 25:57.

Female (Overall): 1. Lynda Andros, Edwards, CO, 30, 19:58; 2.

Liz Turner, Avon, CO, 21, 20:41; 3. Shanna Hutchinson, Aspen, CO, 25, 21:03; 4. Lyndsay Meyer, Aspen, CO, 32, 23:19; 5. Erin

Chiropractic & Rehab Dr. Ken Sheridan, DC

Distance: 5K & 10K Saturday, December 16, 2006 ~ 10:00 AM Chatfield State Park, Littleton, CO

• Chiropractic • Training Program Design & Analysis • Acupuncture • Nutrition / Diet Analysis • Active Rehab • Biomechanical Assessment • Massage • Custom Orthotics •Golf Conditioning Programs

Distance: 5M & 10M Sunday, January 21, 2007 ~ 10:00 AM Chatfield State Park, Littleton, CO Distance: 10M & 20M Saturday, February 24, 2007 ~ 10:00 AM Cherry Creek State Park, Denver, CO

Derek Griffiths / Colorado Runner

Register for the whole series and get a free subscription to Colorado Runner!

Certified Chiropractic Sports Physician Certified Strength & Conditioning Specialist Certified Golf Fitness Instructor Our goal is patient education & continued activity while you recover

Col orado State Parks

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

14828 W. 6th Ave, Suite 16B ~ Golden, CO ~ 303-279-0320

www.getactivecare.com

September/October 2006

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Had A Good “Fling” Lately?

Flying Horse Fling Castle Rock’s Premier 5M Run and 5K Run/WalK

Goblin Valley 50K & 25K October 28, 2006 ~ 8:00 AM Goblin Valley State Park, Green River, UT

September 10, 2006 ~ 8:30 AM Douglas County Events Center Castle Rock, CO www.bkbltd.com ~ 303-694-2030

Entry Includes: - Buffet Brunch - FREE Beer - T-Shirt Register in person at Running Wild 1970 E. County Line Rd, Highlands Ranch

303-738-9446

for more information: 505-217-1938 or www.goblinvalleyultra.com

You just haven’t run…till you’ve run with the bulls!

September 30, 2006 ~ 9:30 AM 3.7M Run/Walk ~ Lake Estes Path REGISTER @ ACTIVE. COM, THE ESTES PARK MOUNTAIN SHOP OR CALL 970-577-9348

Benefits Partners Mentoring of Estes Park

Nationally Presented By

Presented Locally by

®

10K starts at Cook Park (East of Monaco Parkway on Cherry Creek Drive North) 1/4 Mile Kids Fun Run at the Capitol on Lincoln walK-in RegistRation at the Following locations thRough FRiday, septeMbeR 15 Boulder Running Company, Littleton Runners Roost, Arapahoe & Parker Rd. Runners Roost, Lakewood Running Wild, Highlands Ranch

Point-to-Point Fast Courses

september 17, 2006

distance running is an individual sport...

GROUP FULL & HALF MARATHON TRAINING PROGRAMS >> Complete Your First Full or Half Marathon >> Improve Your Time (Qualify For Boston) >> Achieve Your Goals Injury Free Contact coaches David & Julie 303-320-EDGE www.RunnersEdgeOfTheRockies.com

but nobody said you should train alone!

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No online fee at www.pacerace.org or www.bkbltd.com

inFoRMation

Finish Downtown at the State Capitol

www.bkbltd.com or 303-694-2030.

To volunteer, call 303-316-4685.

5K starts at Cherry Creek Shopping Center (SW corner)

To Benefit the

“Come Run With Altitude” September 10, 2006 9:00 AM Nederland High School

Race Results...

90 Finishers - Timing by: The Colorado Running Company - Weather: Partly Cloudy, 70 degrees - Elevation: Start /Finish = 6,631’ Male (Overall): 1. Daryn Parker, 25, Manitou Springs, CO, 19:52; 2. Adam Rich, 25, Colorado Springs, CO, 19:58; 3. Gerald Romero, 34, Colorado Springs, CO, 21:45; 4. Brandon Bartlett, 17, Peyton, CO, 22:14; 5. Matthew Rowles, 19, Calhan, CO, 22:34. Masters (40+): 1. Rich Hadley, 50, Florence, CO, 23:36.

Grand Masters (50+): 1. Rich Hadley, 50, Florence, CO, 23:36.

Seniors (60+): 1. Ross Westley, 69, Arvada, CO, 31:56. Female (Overall): 1. Shannon Payne, 20, Colorado Springs, CO, 23:40; 2. Tania Pacev, 47, Littleton, CO, 26:03; 3. Ashlee Withrow, 19, Florence, CO, 26:53; 4. Sara Wulfkuhle, 31, Falcon, 26:56; 5.

Tamara Rogers, 39, Monument, CO, 27:35. Masters (40+): 1.

Tania Pacev, 47, Littleton, CO, 26:03. Grand Masters (50+): 1. Joy Miller, 59, Divide, CO, 36:57. Seniors (60+): 1. Martina Ritchie, 61, Colorado Springs, CO, 44:29.

Arthur’s Rock & Roll 10 Mile Trail Race Ft. Collins, CO August 5, 2006 63 Finishers - Timing by: Racing Underground - Weather: Overcast, 70 degrees - Elevation: Start/Finish = 5400’

Runners head out from Town Center Park in the Independence Day Sunset 10K in Highlands Ranch.

Panek, Aspen, CO, 16, 23:47; 6. Heidi Trueblood, Edwards, CO, 36, 23:52; 7. Silke Spang, Aspen, CO, 41, 24:09; 8. Annie Farris, Carbondale, CO, 38, 24:10; 9. Catherine Cussaguet, Aspen, CO, 43, 24:25; 10. Dawn Shepard, Aspen, CO, 45, 24:25. Masters (40+): 1. Silke Spang, Aspen, CO, 41, 24:09. Grand Masters (50+): 1. Kathleen Parks, Carbondale, CO, 51, 27:00. Seniors (60+): 1. Joan Ullyot, Snowmass Village, CO, 66, 29:09.

Monument Downhill 5K Grand Junction, CO July 15, 2006 65 Finishers - Timing by: Mesa Monument Striders

John McGuire (left) and Jon Pierce lead Peter Vail to the finish of the Evergreen Town Race 10K.

Male (Overall): 1. Jay Valentine, 40, 15:19; 2. Eric Packard, 41, 15:36; 3. Joe Mason, 33, 15:44; 4. Lenny Staats, 40, 15:49; 5.

Bob Hintermeister, 50, 16:51. Masters (40+): 1. Jay Valentine, 40, 15:19. Grand Masters (50+): 1. Bob Hintermeister, 50, 16:51.

Seniors (60+): 1. Larry Ingram, 61, 18:27. Female (Overall): 1.

Leanne Whitesides, 36, 18:10; 2. Kate Ceadbette, 18, 20:13; 3.

Lori McInnis, 46, 20:36; 4. Jeanie Grooms, 50, 21:33; 5. Nicole Mason, 21:54. Masters (40+): 1. Lori McInnis, 46, 20:36. Grand Masters (50+): 1. Jeanie Grooms, 50, 21:33. Seniors (60+): 1.

Pam Groves, 64, 33:14.

96 Finishers (51 - 50K, 45 - 25K) - Elevation: Start/ Finish = 9,900’ 50K Male (Overall): 1. Anton Krupicka, Colorado Springs, CO, 22, 4:23:40 CR; 2. Jeff Beuche, Denver, CO, 31, 5:05:04; 3. Rick Hessek, Colorado Springs, CO, 40, 5:13:47; 4. Brian Costilow, Leadville, CO, 32, 5:30:03; 5. Craig Robertson, Leadville, CO, 46, 5:35:44. Masters (40+): 1. Rick Hessek, Colorado Springs, CO, 40, 5:13:47. Grand Masters (50+): 1. Jonathan Zeif, Fort Collins, CO, 52, 6:09:25. Seniors (60+): 1. John Hobbs, Evergreen, CO, 61, 8:07:26. Female (Overall): 1. Tammy Stone, Florence, CO, 44, 5:46:17; 2. Diana Finkel, South Fork, CO, 34, 5:51:11; 3. Elaina McMahon, Ridgecrest, CA, 49, 6:21:35; 4.

Cindy Stonesmith, Louisville, CO, 42, 6:24:47; 5. Anita Fromm, Albuquerque, NM, 35, 6:37:23. Masters (40+): 1. Tammy Stone, Florence, CO, 44, 5:46:17. Grand Masters (50+): 1. Cheri Bashor, Pueblo West, CO, 52, 7:15:06. 25K Male (Overall): 1. Chris Repka, Fort Collins, CO, 23, 2:16:15; 2. Brian Ropp, Pueblo West, CO, 42, 2:21:00; 3. Kyle Beaird, Alexandria, VA, 31, 2:22:54; 4. Jamie Boese, Thorton, CO, 47, 2:30:53; 5. Richard Betts, Aspen, CO, 35, 2:34:02. Masters (40+): 1. Brian Ropp, Pueblo West, CO, 42, 2:21:00. Grand Masters (50+): 1. Richard Park, Colorado Springs, CO, 53, 2:40:44. Female (Overall): 1.

Keri Nelson, Gunnison, CO, 25, 2:20:25 CR; 2. Lynette Clemons, Denver, CO, 32, 2:20:58; 3. Jennah Keidel, Ft. Collins, CO, 21, 2:31:15; 4. Meg Tomcho, Montrose, CO, 33, 2:37:36; 5. Michelle Schamberger, Leadville, CO, 38, 2:56:58. Masters (40+): 1.

Jessica Peterson, New Castle, CO, 40, 3:02:01. Grand Masters (50+): 1. Barb Dolan, Buena Vista, CO, 50, 3:03:26.

Women’s Distance Festival 5K Colorado Springs, CO July 22, 2006 51 Finishers - Timing by: Pikes Peak Road Runners Derek Griffiths / Colorado Runner

Evergreen Town Race 10K/5K Evergreen, CO August 6, 2006 891 Finishers (304 - 10K, 587 - 5K) - Timing by: BKB Ltd. - Weather: Overcast, slight drizzle, 55 degrees - Elevation: 10K Start = 7450’ , 5K Start = 7250’, Finish = 7075’

High Mountain Institute 50K/25K Leadville, CO July 16, 2006 .

Female (Overall): 1. Victoria Martinez, 23, 18:29; 2. Katie Sabey, 25, 18:44; 3. Sheila Geere, 42, 19:45; 4. Amy Regnier, 44, 19:56; 5. Katilin Hanenburg, 14, 22:04; 6. Connilee Walter, 33, 22:12; 7.

Kali Maxwell, 13, 22:16; 8. Jayme Ramson, 23, 22:20; 9. Hillary Easter, 22, 22:30; 10. Robin Wolfe, 45, 22:49. Masters (40+): 1. Sheila Geere, 42, 19:45. Grand Masters (50+): 1. Martina Ritchie, 61, 34:20. Seniors (60+): 1. Martina Ritchie, 61, 34:20.

Teva Paint Mines 6K Calhan, CO July 27, 2006

Male (Overall): 1. Ben Marvin, Denver, CO, 25, 1:13:09; 2. Andy Ames, Boulder, CO, 43, 1:14:27; 3. Greg Dalton, Laporte, CO, 37, 1:24:45; 4. Christian Fuller, Boulder, CO, 31, 1:25:59; 5. Matt Aronson, Denver, CO, 28, 1:27:22. Masters (40+): 1. Andy Ames, Boulder, CO, 43, 1:14:27. Grand Masters (50+): 1. Richard Park, Colorado Springs, CO, 53, 1:49:29. Seniors (60+): 1.

Ken Randall, Wheat Ridge, CO, 68, 2:03:45. Female (Overall): 1. Lisa Goldsmith, Nederland, CO, 41, 1:32:20; 2. Jennifer Lee, Ft. Collins, CO, 33, 1:39:09; 3. Susan Nuzum, Boulder, CO, 39, 1:40:03; 4. Loring Watkins, Boulder, CO, 23, 1:40:58; 5. Cherilyn Sackal, Fort Collins, CO, 31, 1:41:19. Masters (40+): 1. Lisa Goldsmith, Nederland, CO, 41, 1:32:20. Grand Masters (50+): 1. Ginger Bryan, Fort Collins, CO, 66, 2:23:30. Seniors (60+): 1.

Ginger Bryan, Fort Collins, CO, 66, 2:23:30.

10K Male (Overall): 1. Jon Pierce, 22, 30:29; 2. John McGuire, 19, Golden, CO, 30:30; 3. Peter Vail, 32, Boulder, CO, 30:41; 4. Greg Reindl, 22, 31:22; 5. John Gaudette, 21, 32:19; 6. Dan Prahl, 18, Potsdam, NY, 33:34, 7. Nick Miller, 19, 33:49; 8.

Gerald Romero, 33, Colorado Springs, CO, 33:52; 9. Stephen Koch, 18, Greenwood Villiage, CO, 34:00; 10. Erik Packard, 41, Grand Junction, CO, 34:16. Masters (40+): 1. Erik Packard, 41, Grand Junction, CO, 34:16. Grand Masters (50+): 1. John Victoria, 52, Loveland, CO, 35:52. Seniors (60+): 1. Jim Romero, 66, Denver, CO, 45:00. Female (Overall): 1. Tanya Poel, 40, Boulder, CO, 36:08; 2. Brandy Erholtz, 28, Bailey, CO, 36:34; 3. Kelly Ryan, 37, Lakewood, CO, 37:36; 4. Mary Cote, 42, Basalt, CO, 39:24; 5. Rachael Killorin, 16, Westminster, CO, 40:18; 6. Nilly Buchsbaum, 40:46; 7. Tania Pacev, 47, Littleton, CO, 41:03; 8. Mary Welch, 39, 41:04; 9. Heather Meacham, 20, Littleton, CO, 41:51; 10. Katie Lomas, 18, Loughborough, 41:55. Masters (40+): 1. Tanya Poel, 40, Boulder, CO, 36:08..

Grand Masters (50+): 1. Alynn Park, 55, Denver, CO, 43:36.

Seniors (60+): 1. Lola Ackerman, 61, Longmont, CO, 48:11. 5K Male (Overall): 1. Adam Rich, 25, Colorado Springs, CO, 14:50; 2. Eric Griffiths, 24, Boulder, CO, 15:04; 3. Chris Sweeney, 18, 15:40; 4. Kevin Williams, 16, 15:42; 5. Nicholas Campbell, 20, Lakewood, CO, 15:42; 6. Greg Tyndall, 16:18; 7. Russell Slade, 23, 16:21; 8. Doug Bell, 55, Greeley, CO, 16:25; 9. Nathan Cabrera, 22, Longmont, CO, 16:26; 10. Andy Rinne, 31, 16:44.

Masters (40+): 1. Doug Bell, 55, Greeley, CO, 16:25. Grand Masters (50+): 1. Doug Bell, 55, Greeley, CO, 16:25. Seniors (60+): 1. William Bedell, 60, 21:18. Female (Overall): 1. Brooke Kish, 30, Evergreen, CO, 17:35; 2. Cassie Ficken, 23, 18:07; 3.

Jen Webers, 17, 18:36; 4. Lauren Decrescenzo, 15, Broomfield, CO, 18:51; 5. Jennifer Davis, 34, 18:57; 6. Erin Brunko, 16, Evergreen, CO, 19:11; 7. Michelle Quinlan, 23, 19:29; 8. Kristi Jordan, 43, Niwot, CO, 19:34; 9. Sara Callor, 28, Littleton, CO, 19:39; 10. Emily Kirchhofer, 16, 19:49. Masters (40+):1. Kristi Jordan, 43, Niwot, CO, 19:34. Grand Masters (50+): 1. Pam Boudreau, 53, Windsor, CO, 19:59. Seniors (60+): 1. Anne Wright, 61, 26:57.

For complete results including racing series standings, please visit our website: www.coloradorunnermag.com

September/October 2006

coloradorunnermag.com

41

Race Calendar... september September 03 10K @ 10,000 Ft. 10:00 a.m.

Steamboat Springs, CO www.runningseries.com New Mexico Marathon Half Marathon, 5K 5:30 a.m.

Albuquerque, NM www.newmexicomarathon.org September 04 ADT Marathon, Half Marathon 6:30 a.m.

Colorado Springs, CO www.adtmarathon.com Colorado Run 10K, 5K 8:30 a.m.

Ft. Collins, CO www.runnersroostftcollins.com CU Kickoff Classic 5K 8:00 a.m.

Boulder, CO www.boulderroadrunners.org Ent Community 5K 7:45 a.m.

Colorado Springs, CO www.adtmarathon.com Freedom 5K 9:00 a.m.

Parker, CO www.bkbltd.com KUVO Labor Day Race 9:00 a.m.

Denver, CO www.kuvo.org Parker Pebble 4M 9:00 a.m.

Parker, CO www.parkerpebble.com September 06 Class Challenge 5K XC 6:00 p.m.

Littleton, CO www.eclecticedgeracing.com September 08 Colorado Outward Bound Relay 7:00 a.m.

Idaho Springs, CO www.outwardboundrelay.com September 09 Fitness Festival 5K 9:00 a.m.

Greenwood Village, CO www.bkbltd.com Imogene Pass Run 8:30 a.m.

Ouray, CO www.imogenerun.com Mid Mountain Marathon 8:00 a.m.

Park City, UT www.mountaintrails.org New Balance Run for Children 5K 8:00 a.m.

Broomfield, CO blm@nbfrontrange.com Roadkill Trail Half Marathon 10K, 5K 12:00 p.m.

Kremmling, CO www.kremmlingchamber.com Spur of the Moment 5K 8:30 a.m.

Grand Junction, CO www.mmstriders.org September 10

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Aids Walk and Run Colorado 5K 9:00 a.m.

Denver, CO bethd@aidswalkcolorado.org Chips and Salsa Half-Marathon 10K, 5K 9:00 a.m.

Albuquerque, NM www.the-athletes-edge.com DDRC Harvest Festival 5M, 3M 8:00 a.m.

Arvada, CO www.active.com El Grito 5K 9:00 a.m.

Denver, CO www.elgrito5k.org Flying Horse Fling 5M, 5K 9:30 a.m.

Castle Rock, CO www.bkbltd.com Golden Demon Dash 5K 8:00 a.m.

Golden, CO www.eclecticedgeracing.com Neder-Nederland 10K, 5K 9:00 a.m.

Nederland, CO www.nederlandchamber.org Race For The Cure 5K 8:00 a.m.

Colorado Springs, CO www.komencs.org Teva Evergold 10K Trail Run 10:00 a.m.

Vail, CO www.vailrec.com September 16 Autumn Color Run Half Marathon 10K, 5K 9:00 a.m.

Buena Vista, CO www.fourteenernet.com/colorrun Denver LutheRUN 3K 9:00 a.m.

Denver, CO www.denverlhs.org Discovery Canyon Campus 5K 8:30 a.m.

Colorado Springs, CO alisonf@d20.co.edu

September 17 CMRA Barr Lake 1/3 Marathon 9:00 a.m.

Brighton, CO www.comastersrun.org Crossroads Half Marathon, 5K 8:00 a.m.

Ft. Collins, CO www.crossroadshalf.com Farmers 5000 9:00 a.m.

Wheat Ridge, CO www.farmers5000.org Indian Summer 10K, 5K 8:30 a.m.

Boulder, CO www.IndianSummerRace.com Lead King Loop 25K 8:30 a.m.

Marble, CO www.leadkingloop25K.com MountainAir Marathon, 10M, 5K 8:00 a.m.

Crested Butte, CO www.MountainAirMarathon.com PACE Governor’s Cup 10K, 5K 8:00 a.m.

Denver, CO www.bkbltd.com Pony Express 15M Trail Run 8:00 a.m.

Woodland Park, CO www.pprrun.org September 19 Georgetown XC Classic 6:00 p.m.

Georgetown, CO www.eclecticedgeracing.com September 22 Racewalking Weekend Clinic 5:00 p.m.

Denver, CO www.racewalking.org September 23 Cub Creek Crossover 7.5M 9:00 a.m.

Evergreen, CO www.eclecticedgeracing.com

Highlands Ranch Oktoberfest 5K Highlands Ranch, CO highlandsranchrunseries.com

Golden Leaf Half Marathon 8:00 a.m.

Aspen, CO www.aspenrecreation.com

Jelm Mountain Run 9:00 a.m.

Laramie, WY carrick@lariat.org

Josh and Gus’s 5K 8:30 a.m.

Littleton, CO www.joshandgus.com

Oktoberfest 5K 10:00 a.m.

Breckenridge, CO www.townofbreckenridge.com

Mary’s Loop 8.5M Trail Run 8:30 a.m.

Grand Junction, CO www.mmstriders.org

Robert’s Race for Lung Cancer 5K 9:00 a.m.

Colorado Springs, CO www.lungcancerrun.com

Moab’s Alpine to Slickrock 50M 6:00 a.m.

Moab, UT www.mas50.com

Run for the Resource Center 5K 8:30 a.m.

Conifer, CO www.bkbltd.com

Our Great Race 5K 8:00 a.m.

Colorado Springs, CO www.pprrun.org

Sombrero Ranch Trail Run 9:00 a.m.

Estes Park, CO www.bolderboulder.com

Regis University Physical Therapy 5K 10:00 a.m.

Denver, CO avery621@regis.edu

The Big One Mile 5:00 p.m.

Colorado Springs, CO www.csgrandprix.com

Wildcat Run 5K 8:00 a.m.

Salina, KS www.salina.k-state.edu

Tri It (Triathlon) 8:00 a.m.

Dolores, CO brendaksmith@remax.net

coloradorunnermag.com

September/October 2006

September 24 Bearable Adventure Race 8:30 a.m.

Lakewood, CO www.bkbltd.com GoLite Boulder Backroads Marathon, Half Marathon 7:00 a.m.

Boulder, CO www.boulderbackroads.com Hot To Trot 7:00 a.m.

Pueblo, CO www.socorunners.org Pilot Run for Literacy 5K 9:30 a.m.

Steamboat Springs, CO www.runningseries.com

Glenwood Canyon Shuffle 9:00 a.m.

Glenwood Springs, CO www.glenwoodraces.com Kansas City Marathon 7:30 a.m.

Kansas City, KS www.kcmarathon.org Telegraph Trail 50K Horse Gulch Trail 25K 8:00 a.m.

Durango, CO www.durangodouble.com October 08

Second Wind Fund 3M 12:30 p.m.

Lakewood, CO www.thesecondwindfund.org

Durango Marathon Half Marathon 8:00 a.m.

Durango, CO www.durangodouble.com

Shining Season 5K 8:00 a.m.

Albuquerque, NM www.the-athletes-edge.com

High Five 5M 9:30 a.m.

Boulder, CO www.bolderboulder.com

September 28 Cross Criterion 5K 6:00 p.m.

Littleton, CO www.eclecticedgeracing.com September 30 24 Hrs of Frisco 9:30 a.m.

Frisco, CO www.emgcolorado.com

Race For The Cure 5K 7:00 a.m.

Denver, CO www.raceforthecure-denver.com October 11 Octobercross 5K 6:00 p.m.

Littleton, CO www.eclecticedgeracing.com October 14

Mayor’s Cup 10K, 5K 9:00 a.m.

Colorado Springs, CO www.pprrun.org

James Cooper Memorial 5K 9:00 a.m.

Littleton, CO www.coopsrun.com

Run For Rehab 9:00 a.m.

Gunnison, CO dmarshall@gvh-colorado.org

La Sportiva/GoLite Barr Lake Boogie 15K 9:00 a.m.

Brighton, CO www.racingunderground.com

Running of the Bulls 3.7M 9:00 a.m.

Estes Park, CO www.active.com

october October 01 Credit Union Harvest 5K 8:45 a.m.

Broomfield, CO www.bkbltd.com Fans on the Field 10K/5K 9:00 a.m.

Denver, CO www.fansonthefield.com PPRR Fall Series #1 3.5M 11:30 a.m.

Colorado Springs, CO www.pprrun.org RMRR Marathon Training 20M 7:00 a.m.

Westminster, CO www.rmrr.org October 07 Chuck Severy 5K XC 8:00 a.m.

Aspen, CO clkeleher@hotmail.com Dirty Dozen 12K, 2M 8:00 a.m.

Rio Rancho, NM www.aroadrun.org El Dorado Fun Run 5K 8:00 a.m.

Santa Fe, NM john_thornell@hotmail.com

October 15 CMRA Coal Creek XC Challenge 9:00 a.m.

Louisville, CO www.comastersrun.org Denver Marathon Half Marathon 8:00 a.m.

Denver, CO www.denvermarathon.com Little Apple Pie Duathlon 9:00 a.m.

Manhattan, KS www.bluehillsadventures.com PPRR Fall Series #2 4M 11:30 a.m.

Colorado Springs, CO www.pprrun.org Run to Whitewater 18M 8:30 a.m.

Grand Junction, CO www.mmstriders.org October 21 Shavano Valley Half Marathon 9:00 a.m.

Montrose, CO www.sjmr.org October 22 Duke City Marathon Half Marathon, 5K Albuquerque, NM www.dukecitymarathon.com Girl Scouts 5K, 1K 9:00 a.m.

Denver, CO www.girlscoutsmilehi.org The Other Half Marathon

8:30 a.m.

Moab, UT www.moabhalfmarathon.org October 27 Scream Scram 5K 6:00 p.m.

Denver, CO www.bkbltd.com October 28 Eerie Erie 10K, 5K 7:00 a.m.

Erie, CO maychapman@hotmail.com Goblin Valley 50K, 25K 8:00 a.m.

Green River, UT www.goblinvalleyultra.com Gorilla Run 11:00 a.m.

Denver, CO www.denvergorillarun.com Mayorâ&#x20AC;&#x2122;s Cup 5K 10:30 a.m.

Manitou Springs, CO www.runpikespeak.com Pumpkin Dash 5K 10:00 a.m.

Denver, CO www.recreation.du.edu October 29 Great Pumpkin Chase 10K, 5K 9:00 a.m.

Albuquerque, NM www.the-athletes-edge.com Halloween Hustle 5K 9:00 a.m.

Denver, CO www.bkbltd.com PPRR Fall Series #3 5.5M

11:30 a.m.

Colorado Springs, CO www.pprrun.org Rio Grande Marathon Half Marathon, 5K Las Cruces, NM www.riograndemarathon.com

november November 04 Harbert Lumber Fall Festival 5K 9:00 a.m.

Grand Junction, CO www.mmstriders.org Heart Center of the Rockies Half Marathon, 10K, 5K 8:30 a.m.

Loveland, CO www.runnersroostftcollins.com Red Thread Run 5K 9:00 a.m.

Denver, CO www.bkbltd.com Rock Slide Community 5K 9:00 a.m.

Castle Pines, CO www.bkbltd.com November 05 COMEA House Turkey Trot 5K 9:00 a.m.

Cheyenne, WY kingston@rockymtnlaw.com Littleton Stride 10K, 5K 9:00 a.m.

Littleton, CO www.bkbltd.com November 11 Breckenridge Ale House

10:30 a.m.

Grand Junction, CO www.mmstriders.org

Rim Rock Run 37K 8:00 a.m.

Grand Junction, CO www.rimrockrun.org Crossfest 9:00 a.m.

Littleton, CO www.eclecticedgeracing.com Conagra Foods Turkey Trot 10K 9:00 a.m.

Longmont, CO www.ci.longmont.co.us November 12 Littleton Adventist Hospital TTTS Race for Hope 5K 10:00 a.m.

Denver, CO www.tttsraceforhope.org PPRR Fall Series #4 7M 11:30 a.m.

Colorado Springs, CO www.pprrun.org Rattlesnake Rumble 6K XC 10:00 a.m.

Ft. Collins, CO www.footoftherockies.com Seagate Panicking Poultry 5K 9:30 a.m.

Boulder, CO www.active.com November 18 CMRA Chatfield 10-Miler 9:00 a.m.

Littleton, CO www.comastersrun.org Gobbler Gallup 5M, 1M 9:00 a.m.

Ft. Morgan, CO www.footoftherockies.com Strider Turkey Prediction Run

Turkey Trot 5K 8:30 a.m.

Brighton, CO mhess@brightonco.gov

Denver, CO www.bkbltd.com YMCA Turkey Trot 5K 9:00 a.m.

Colorado Springs, CO www.ppymca.org

November 19 Gobbler Grind Marathon Half Marathon, 5K 8:00 a.m.

Overland Park, KS www.gobblergrindmarathon.com November 23 CU Turkey Trot 5K 10:00 a.m.

Boulder, CO www.boulderroadrunners.org Durango Turkey Trot 5M 10:00 a.m.

Durango, CO www.go-dmt.org Thanksgiving Day Run 4M 9:00 a.m.

Ft. Collins, CO www.footoftherockies.com Turkey Day 5K 9:00 a.m.

Highlands Ranch, CO www.bkbltd.com

Race Directors!

Is your race listed?

Just go to coloradorunnermag.com to list your race for FREE!

Turkey Trot 5K 9:00 a.m.

Greeley, CO www.footoftherockies.com

We also accept race reports and photos for inclusion in the magazine.

If you wish to have your race included, send the report to

Turkey Trot 5K 8:00 a.m.

Loveland, CO www.mckeefoundation.com

jessica@ coloradorunnermag.com

United Way Turkey Trot 4M 10:00 a.m.

The best place for Race Photos!

ColoradoRunner.EventPictures.com

ColoradoRunner.EventPictures.com September/October 2006

coloradorunnermag.com

43

Hit The Dirt... sponsored by

Hermanâ&#x20AC;&#x2122;s Gulch

by Derek Griffiths

I

woke up on Sunday morning in late July and finally decided it was time to hit the high country for altitude training. With most of my training partners getting ready for the Leadville Trail 100, I knew it would be easy to drag a few of them along with me. But, with all of our busy schedules, I knew I had to find something close. I chose Herman’s Gulch.

Just a short drive up Interstate 70, this high altitude paradise is an easy 60 minute drive from Denver, but a world away. We pulled into the trailhead parking lot at 7:00 a.m. and found only two other cars. Soon we were off.

Derek Griffiths / Colorado Runner

Starting out at 10,200 feet, my lungs began to sizzle as soon as my feet started moving. The first two miles were an uphill grind. Luckily for me, we were going for a three hour run, so we did a lot of walking in the beginning.

As we climbed up the forested trail, the howl of the freeway was slowly replaced by the gushing water coming down from the mountain runoff. In some places, we had to hop a creek and in others we high stepped through the tree roots. Amazingly, the trail was wet in some places, as if the snow had just melted.

After about a mile of climbing, we rose above the tree line and into a wide, grassy meadow, displaying our first views of the towering mountains around us. The kaleidoscope of wildflowers made this view even more inspiring, and I accidentally picked up the pace. Luckily, I was running with two ultrarunners who were having no problems with either the altitude or the climbing.

As we made our way through the meadow, I marveled at the yellow, purple, white and red wildflowers, with a few baby blue Columbines thrown in for good measure. The flowers were all over the place and it was hard to look at both them and the mountains.

After two miles of climbing, we came to a sign that told us the Continental Divide Trail veered to the right towards Jones Pass, while Herman’s Lake was straight ahead. I looked at my watch and found we were at 11,800 feet. We had climbed 1,600’ in two miles. That explains

why my quads were on fire!

We decided to continue on the CDT towards Jones Pass. As soon as we made the turn, the trail became a true high mountain single track, not nearly as heavily traveled as the Herman’s Gulch Trail. I was surprised to find that this trail actually leveled out and went down a bit before cresting a saddle and dropping down the other side. At this point I had to stop and just soak in the view. Standing on this saddle at 12,000’ we could see Torreys Peak to our south and Long’s Peak to our north. We also took in the breathtaking views of the valley below before continuing down the trail, over a creek and back up the other side.

At this point, the climbing started again. Once we got to the second saddle of the day, the trail turned right and began to travel across the ridge line towards Jones Pass. Up on the ridge I was glad I had brought a jacket because the wind was really howling. We stopped at a huge rock pile on the top of one of the peaks to sign in. The book inside the glass jar said we were on Hassell Peak at 13,215 feet. It had taken us one hour and 40 minutes to get to here. Standing on top of this beast, we could see Torreys Peak, Mt. Evans, Mt. Bierstadt, and Long’s Peak – four of Colorado’s famed “14ers.”

At this point we decided to head back towards the car, taking a side trip up to Herman’s Lake on the way back. As we traveled down the Herman’s Gulch trail, we must have passed 40 hikers coming up to the lake. Many gave us weird looks as we went flying by them on the steep trail. Back at the parking lot, every single space was full.

As we drove back to Denver, all I could think about were the wildflowers, the lake and the wonderful mountain vistas we had just left.

It is hard to believe that this paradise is so close the city.

Editors Note: The trail distance from the trailhead to Herman’s Lake is two and a half miles one way, with an elevation gain of 2,000 feet, with a maximum of 12,400 feet. To get to Herman’s Gulch, exit I-70 at exit 218. The parking lot is on the north side of the freeway.

September/October 2006

coloradorunnermag.com

45

The Lighter Side...

My Running Addiction

I

by Rachel Spears

On this late September day, I have achieved perfection during my run. I am empowered by the warm winds and falling leaves. I am swept away and run much farther than I usually can. I am barely out of breath. I hop up the stairs back inside my student quarters - back to reality where dishes and laundry and studying await.

46

coloradorunnermag.com

Maybe it’s because the idea of a gym is unappealing. I am not a treadmill girl. Weather permitting, I always run outside. I feel like I own the city, like I trace its geography by following intricate running paths. I become antsy if I don’t get my daily run - I need my fix.

Sometimes I want to run twice in a day. And now that I’m getting in shape, I can run for quite a long time. Running is quite literally taking over my life.

Initially, I was intrigued by the running world. I felt like I had uncovered this hidden culture of organized group runs. I started noticing these groups everywhere. Herds of women like herds of buffalo galumphing across the savanna, only with safety-conscious reflective stripes, of course. As a newbie, I was intimidated, but once I felt as though I had been accepted in the running world, they would make me smile. You nod, say hello, share the elitist common bond of fitness obsession.

Of course, it’s not all groups of women. There are couples and other running partners. Research has consistently revealed the success of the ‘buddy’ system.

Whether for competition or support, there is nothing like social networks for motivation.

While they are undoubtedly endearing, running groups are detrimental to my runs. Saying hello, or smiling as you pass a runner is fine, but when there are thirty women and the hello’s are multiplied accordingly, it can really mess with your breathing.

As a social person, I cannot look away and avoid the “Hi.” I love to go out.

I go to bars, I dance, I’m bubbly. But my run is my alone time.

For the groups, it’s easy. They have protection, strength in numbers. There is only one of me, and there are thirty of them. If they are struggling that day, or recuperating after a hill, they can delegate the ‘hello’ task to someone else in the group. It is social loafing in its prime. I bet there is a hierarchy - a specific social order. The fittest women (and hence those who have the least trouble talking while running) are responsible for the greatest number of hello’s.

It is a good strategy to train in groups. Talking while you run helps keep an easy pace, and it keeps you distracted. But as a loner runner, I’m not accustomed to this. Normally, I don’t struggle with my breathing, but I do when I am forced to greet. Sometimes even a quick smile throws my whole pattern off. Running is unlike any other sport. There’s no start-stop. It’s rhythmic. My lungs dance to the steady stomping of my feet. The “Hi, how are ya?” is like the bad dancer at the club whose offbeat clapping screws up the beat for everyone else on the dance floor.

I am being dramatic, of course. But after a hectic day of studying, running is my break and I want my run to be perfect. I want the right shorts to wear, and the right weather outside. I want the perfect workout. I am a junkie who cannot stop searching for the perfect high.

One could argue that the treadmill seems like a viable alternative. But nothing compares to running outdoors, beside the river, at sunrise, at sunset, whenever. It’s a rush. And it eliminates the monotony of the gym. You watch the change of the seasons. You dart out of the way of gung-ho cyclists.

While it may mess up my breathing, there is a unique appeal to this social regime.

So, am I angry when I see the approaching reflective stripes in the distance? Do I want them eliminated? Of course not. They are cheery and motivating and they humour my judgmental side for a few seconds. What I propose instead is a new standard for running etiquette. We single runners need to promote awareness of our cause. If we do not respond when you say hi, it is not because we do not appreciate the gesture, it is simply our lack of adaptation to the running/talking culture.

On this late September day, I have achieved perfection during my run. I am empowered by the warm winds and falling leaves. I am swept away and run much farther than I usually can. I am barely out of breath. I have not been subjected to numerous hello’s. I hop up the stairs back inside my student quarters - back to reality where dishes and laundry and studying await.

For a brief moment I have escaped time, escaped planning ahead and worrying. I have appreciated the present. I have tested my limits and I feel healthy. Only now do I smile. To myself.

September/October 2006

Steve Glass / Glass Photography

t could have been yoga, pilates or some other trendy workout regime that would give me an excuse to blow money on Lulu Lemon Spandex.

But why running? I mean, I’m young, I’m hip, I’m a twenty-something university student. I can do cardio kick-boxing or jazz-ercise. I don’t know why I chose running, but six months later, I know I’m an addict.

Halloween Hustle 5k r

alifie 2007 Qu

5k Run & Walk • Kids Fun Run National Pledge Drive & Sponsor Expo Sunday, November 12, 2006 • Washington Park, Denver PURPOSE: The mission of the Littleton Adventist Hospital TTTS Race for Hope is to create

awareness, educate health professionals and families dealing with Twin Transfusion Syndrome and other fetal syndromes, and to raise funding to support families and further research.

Proceeds will benefit the Fetal Hope Foundation.

1/4m Monster Dash

October 29, 2006

Wash Park, Denver ~ 9:00 am

DIRECTIONS: Arrive at Denver’s beautiful Washington Park. The start line is located just inside the SE corner of the Park. Park at South High School.

INTERNET & MAIL SIGN UP: Sign-up on the internet at www.TTTSRaceforHope.org or download your entry form and mail with check. You will receive your bib number, timing chip and t-shirt on race day. Mailed entries must be postmarked by 11/3/06.

SIGN-UP LOCATIONS: In person sign-up begins October 28 - November 10. You will be

able to pick up your bib number and your t-shirt at any of the following locations (timing chips will be picked up during registration on event day) RUNNERS ROOST 6554 S. Parker Rd. #107 Aurora 303-766-3411

RUNNERS ROOST 1685 S. Colorado Blvd. J Denver 303-759-8455

RUNNERS ROOST 437 S. Wadsworth Unit B Lakewood 303-991-1851

RUNNING WILD 1970 E. County Line Rd. Unit C Littleton 303-738-9446

for more info: www.bkbltd.com or 303-694-2030

New this year: Stroller Division

10K & 5K Runs

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

SUNDAY APRIL 15TH, 2007 8:30 AM START CSU HUGHES STADIUM FINISH NEW BELGIUM BREWERY WWW. HORSETOOTHHALFMARATHON . COM

Enjoy the Beauty of the Poudre River Canyon

Sunday May 6th, 2007 www.thecoloradomarathon.com

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

9 0 2 W. D r a k e R o a d # 7 • F t C o l l i n s , C O 8 0 5 2 6 • 9 7 0 . 2 2 4 . 9 1 1 4 www.runnersroostftcollins.com

BOULDER RUNNING COMPANY 8116-C W Bowles Ave. Littleton 303-932-6000

©2006 Denver Marathon, Run Denver, LLC. All Rights Reserved. An Experience Sports Company.

Sunday, October 15, 2006 Downtown Denver, Colorado

Experience Denver. Experience Running. On October 15, 2006, we’re inviting you to join us for the new Denver Marathon—a premier marathon, half-marathon and four-person marathon relay. This world-class event is commanded by legendary Boston Marathon Race Director, Dave McGillivray.

To register and get more information, visit denvermarathon.com