Colorado Runner - Issue 29: May/June 2008

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Inside: Your Guide to Clubs and Camps

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unner & triathlete

Meet Lisa Goldsmith MEDIA PARTNER Issue 29: May/June 2008

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Do You Need To Take So Many Vitamins?

Plus: One Man’s 26 Year Running Streak

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Photo credit: Celin Serbo. ©2008 Denver Marathon, Run Denver, LLC. All Rights Reserved. An Experience Sports Company.

Why do you run?

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and agony…

On October 19, 2008, there will be 10,000 more reasons to run the Denver Marathon – a premier marathon, half-marathon and four-person ING Marathon Relay. This world-class event is Colorado’s largest marathon and features a spectacular route highlighting all of Denver.

To register and get more information, visit denvermarathon.com.

>> CONTENTS << FEATURES 16

THE FAST LANE: Q & A WITH LISA GOLDSMITH

18

NUTRITION ADVANTAGE: DO I NEED TO TAKE SO MANY PILLS?

21

2008 GUIDE TO CLUBS, TRAINING GROUPS & CAMPS

26

TRAINING SMARTS: WEIGHT TRAINING

28

HIT THE DIRT AT WALKER RANCH

46

THE LIGHTER SIDE: STREAKING DEPARTMENTS

10

STARTING LINE

12

RUNNING SHORTS

30

RACE REPORTS

36

RACE RESULTS

41

EVENT GUIDE CREDITS Editor Jessica Griffiths Jessica@coloradorunnermag.com Contributing Writers Contributing Photographers

Peter Bronski, Nancy Clark, Gary Franchi, Kevin O’Brien, Tim Monaco Steve Bremner, Peter Bronski, Steve Glass, Joe Kusumoto, Victor Sailer, Larry Volk

ADVERTISING AND MARKETING Publisher and Advertising Derek Griffiths Derek@coloradorunnermag.com 720-985-9047 Account Rep Brook Gardner Brook@racecenter.com The entire contents of this magazine are Copyright 2008 by Colorado Runner LLC. Colorado Runner is a registered trademark of Colorado Runner LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without the written permission of the publisher.

SUBSCRIPTION SERVICES Your satisfaction is very important to us. Colorado Runner is mailed out via USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly. You can e-mail you change of address to Jessica@ coloradorunnermag.com.

Colorado Runner is published six times a year and is available through paid subscription, newsstands and speciality stores in Colorado, New Mexico, and Wyoming. An annual subscription costs $12.97. To subscribe, please send payment to the address below. Please include your current address, phone and e-mail.

Subscriptions are also available online at coloradorunnermag. com.

EDITORIAL SUBMISSION Unsolicited manuscripts, photographs, race results or other materials are welcome. They can be returned if accompanied by a self-addressed stamped envelope. Please send to Colorado Runner LLC, PO Box 270553, Littleton, CO 80127. The publication deadline for each issue is one month prior to its release.

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

MEDIA PARTNERS Casper Windy City Striders, Durango Motorless Transit, Fort Collins Running Club, Mesa Monument Striders, Rocky Mountain Road Runners, Southern Colorado Runners, USATF Colorado Long Distance Running, USATF New Mexico

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May/June 2008

COVER: Boulder’s Jorge Torres leads Jason Hartman and Andrew Carlson at the USATF 8K Championships in New York’s Central Park. Torres was victoriuos in 22:42.

Photo by Victor Sailer / PhotoRun.net THIS PAGE: Kevin Williams of Lakewood finished 35th in the Junior Men’s race at the World Cross Country Championships in Edinburgh, Scotland in a time of 24:34.

Photo by Victor Sailer / PhotoRun.net

ALAN WEBB

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Alan Webb had a fascinating 2007, winning the U.S. indoor and outdoor titles at 1,500 meters and setting a new American record in the mile (3:46.91), eclipsing the 25-year-old record of 3:47.69 by Steve Scott.

Fighting injury and an illness, Alan didn’t achieve his goal at the World Championships. We caught up with Alan the week before he ran in the USA 8K championships in mid-March.

Running Network LLC: Last year was a tremendous year for you. How do you keep motivated?

Webb: I think of each workout or race I do as getting me closer to my goals. When I accomplish some of those goals—whether a goal time in a workout, a U.S. championship win, or an American record—I get that much more excited about moving on and doing even better.

RN: You speak about the importance of warming up and cooling down. What benefits do they provide?

Webb: Proper warm-up and cool-down are very important for injury prevention and recovery [and] will help you develop not only during a season but a career. The warm-up is also crucial for performance in that particular workout or race. And the cool down is crucial for performance on the following days. Even though you have to do more [running] immediately after [your event], you’ll feel better the next day.

RN: How do you keep yourself going in a race or workout when you’re exhausted? Do you talk to yourself? How do you not give up?

Webb: I just think of my goals and ask myself, “How bad do you want it?”

RN: What tip can you give high school runners about how to increase their speed?

Webb: Doing general strength exercises (push-ups, sit-ups, lower back exercises) is a good start. 3-5 sets of each a few days a week will help with overall athleticism and speed.

RN: How do you prepare for a tough workout? What do you eat before, and what do you eat after a workout?

Webb: I start with a good night’s sleep; nine hours is the goal. My favorite breakfast is toast with peanut butter and apple sauce with a glass of OJ. Right after the workout, I go for a banana and an energy bar. Then, a sandwich with deli meat and cheese, a few eggs on the side and yogurt and an apple.

I finish with a few cookies or a couple of chocolate candy bars.

RN: What shoes do you run in?

Webb: I do my distance runs in the Nike Air Pegasus and Air Zoom Elites. I’ll do fast workouts in the Nike Zoom Streak XC and I race in a new prototype that’s scheduled to come out in the fall. I also do parts of my workouts in spikes, especially during racing season.

RN: Who inspires you?

Webb: When I first started running I wanted to run like Steve Prefontaine, but what you learn is that you have to find your own way of inspiring yourself.

I am just trying to be the best Alan Webb. My coach, family, and friends who cheer me on help a lot.

RN: How important is it to have a coach?

Webb: I think it’s extremely important to have a coach who you believe in and who believes in you. One of the things that my coach and I have going for us is that we both have the same goals for me and my career. Being on the same page about training and racing is a must.

RN: Last but not least, what tip can you give high school runners to help them get more out of their training?

Webb: Most high school kids don’t sleep enough at night. I understand it’s hard, but if you can be disciplined and get 9 hours of sleep a night (or as close to that as possible) you'll feel better, recover better, and run faster. I remember I stepped up my sleep [during] my senior year. I had to wake up at 6:30 a.m. to be at school by 7:15 a.m., so that meant bedtime was 9:30 p.m. Run hard, rest hard, then run harder.

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>> LETTER FROM THE PUBLISHER << The weather is becoming favorable for training and racing. With great races such as the Colorado Marathon, the Colorado Colfax Marathon, the Garden of the Gods 10 Mile and the Rocky Mountain Half Marathon coming up in the next several weeks, your weekend racing should be exciting.

Just after this issue of the magazine went to print, many local women competed in the Olympic Trials Marathon in Boston.

Look for results and coverage on our website at ColoradoRunnerMag.com.

The Olympic Trials in Track & Field will be held at famed Hayward Field in Eugene, Oregon from June 27 through July 6 with the Olympics starting in Beijing, China on August 8. America will hopefully send a strong team in Track & Field to this year’s gathering to once again show dominance in the sport of Athletics.

GROUP FULL & HALF MARATHON TRAINING PROGRAMS

Track & Field has always been a part of me. From junior high school all the way through college, I competed in the 800 meters, the 1,500 meters, the mile run and the 3,000 meter steeplechase. After I graduated from college, I did what most middle and long distance track athletes do; I migrated to road racing. I started by running local 5Ks. Then, even though I once swore that I would never run a race as long as a marathon, I got hooked with distance running in my 20s and have now completed more than 50 marathons. Later, I fell in love with Colorado’s endless miles of dirt, rocks and mud and took up trail racing.

But now, with this being an Olympic year, I am brought back to my roots in anticipation of watching the world’s best compete at the highest level. Will Alan Webb finally be able to win a medal in world competition? Will Bernard Legat attempt another historic 1,500/5,000 meter double? Will Ryan Hall shock the world and win the Olympic Marathon? All of these questions will be answered in just a few short months.

Happy trails!

Derek

Joe Kusumoto / Kusumotophoto.com

>> LETTERS TO COLORADO RUNNER << Hi Derek,

I thought it might be worth mentioning that our Foot of the Rockies Men’s 50 - 59 year old team won their division at the USATF National Cross Country Championship 8K run on February 16th. The team consisted of: Doug Bell (27th) in 28:02, Brad Pace (41st) in 28:49, John Victoria (56th) in 29:25, Kyle Hubbart (62nd) in 29:31, Chuck Smead (66th) in 29:36, and Heath Hibbard (87th) in 30:24. Our team finished with 22 points. The next closest team had 51 points.

Thanks for the consistently high quality magazine you produce. It is always a treat to read!

John Lonsdale Fort Collins

Derek,

I just wanted to let you know that I love the website and I look at it all the time.

Justin McMillan Highlands Ranch Colorado Runner,

I enjoyed the year-long event guide in the March /April issue. I was starting to plan my racing season when it arrived in the mail, and it helped me find races to train for.

Bev Green

distance running

is an individual sport...

but nobody said you should train alone! >> 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 Ru n n e r s E d g e O f T h e Ro ck i e s . c o m

May/June 2008

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>> THE STARTING LINE <<

“ Many say I am just one to try.

I say I am one less to quit.”

- Diego Marchi

Runners traverse the slick rock during February’s Red Hot 50K+ in Moab, UT. Photo by Steve Bremner 10

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May/June 2008

>> RUNNING SHORTS <<

Lois Gilmore Honored Lois Gilmore, a part-time Steamboat Springs resident, recently won two prestigious awards. She was honored as the Most Courageous Athlete at the Philadelphia Sports Writers Association dinner in January, 2008. Also, USATF named her the Masters Athlete of the Year for 2007 after she was ranked first among female runners 75 and older for the second straight year. Gilmore, 77, set a pending agegroup national record of 55:27 for 10K at the USA Masters Outdoor Track and Field Championships in 2007. She began running in 1989 to fight depression after battling breast cancer.

In 2002, she suffered a stroke while running and was given just a 10 percent chance to survive.

Although the stroke robbed her of peripheral vision, she continues to train and was able to compete in 64 races last year.

Moody and Williams Score at NACAC Championships Tera Moody of Boulder and Kevin Williams of Lakewood competed at the fourth annual North America, Central America and Caribbean Athletic Association (NACAC) Cross Country Championships at the Walt Disney World Resort in Orlando, Florida on March 1.

Moody rounded out the scorers for Team USA in the senior women’s 6K, placing 13th in 20:42. Team USA fell one point short of the gold-medalists Canada, 25 to 24.

U.S. squads took team medals in the senior women, senior men, and junior women competitions at the event, which featured 61 athletes representing six national federations.

Williams finished in fifth in the junior men’s race, but Team USA failed to score when teammate Benjamin Johnson of Albuquerque, NM was unable to start due to injury.

Coloradans Run at USA Cross Country Championships 2004 Olympic team members Shalane Flanagan and Dathan Ritzenhein each scored convincing victories at the USA Cross Country Championships in San Diego on February 16.

Flanagan cruised to a 70-second victory over runner-up Renee Metivier Bailie of Boulder, running 25:26 for 8K.

In the men’s twelve-kilometer race, Ritzenhein opened up a 26-second gap over Jorge Torres of Boulder, crossing the line in 35:03, with his former University of Colorado teammate finishing in 35:29.

In the team standings, the Foot of the Rockies Men’s 50-59 year-old team won their division with Doug Bell, Brad Pace, John Victoria, Kyle Hubbart, Chuck Smead, and Heath Hibbard. The Boulder Road Runners won the men’s 70+ age division with Verne Carlson, Donald Hayes, and Bill Turley. In the women’s race, Fleet Feet Boulder won the 40+ category with Lisa Goldsmith, Ellen Hart-Pena, Lesia Atkinson, and Sheri Wright. The Boulder Road Runners won the 70+ group with Judith Smythe, Lois Calhoun, and Vici DeHaan.

Van Deren Wins Arctic Ultra Diane Van Deren won the 300-mile Yukon Arctic Ultra 2008 in -48 degree conditions in February. Van Deren covered 300 miles in the Yukon Territory, and of the 31 participants entered, 24 withdrew from their respective races, some losing fingers and toes to hypothermia.

On race day, with 26.2 miles to the first checkpoint, Van Deren and respective athletes headed into brutal wind and indescribable cold.

Five miles into the race, Van Deren reached into her sled to grab water out of an insulated bottle.

It was frozen solid. After receiving boiling water at the first checkpoint 20 miles later, she learned that racers were already withdrawing due to the conditions and frostbite.

As the days and miles continued on, only Van Deren and Netherlands’ Chris Hammerlink had withstood the elements and distance in the 300-mile race. On February 17, Van Deren became the overall winner of the 2008 Yukon Arctic Ultra and the first-ever female to win it.

Josiah Middaugh at the XTERRA Winter World Championships.

1:58:31.21).

In the women’s race, Sari Anderson, 29, of Glenwood Springs led the charge. Ander-

Epic Finish Highlights XTERRA Winter World Championship Brian Smith of Gunnison jolted past Josiah Middaugh of Vail less than 20 meters from the finish line to win the inaugural XTERRA Winter World Championship in dramatic fashion at Snowbasin Resort in Utah.

After nearly two hours of grueling racing action that included mountain biking, snowshoeing, running and ski mountaineering in snow flurries at 6,000 feet elevation, Smith pulled off a jaw-dropping come-from-behind victory by a little more than one second in 1:58:29.92 (with Middaugh right behind in

Arvada’s Ken Pliska placed fourth in the USA Cross Country Masters Men’s 8K. 12

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May/June 2008

Julie Moore of Ft. Collins at the Seabrook Lucky Trails Half Marathon in Texas.

son staged perhaps the most unlikely comeback of the afternoon by making up more than two minutes in the final stage to jump from third to first with a winning time of 2:29:47. What made the move so remarkable was who she caught – none other than 8-time U.S. National XC Ski Champion and 2006 Winter Olympian Rebecca Dussault of Gunnison. Dussault held off everyone but Anderson for second while Lisa Isom of Vail was steady throughout and worked her way into third by the end of the day.

Eric Sullivan of Gunnison won the men’s amateur race (placing 7th overall in 2:10:51) and Caroline Colonna of Taos, NM won the women’s amateur overall (placing 5th overall in 2:52:56).

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RRCA Honors Writers Two of the four writing awards that the RRCA awarded for 2007 were given to Coloradans. Jeff Recker of the Mesa Monument Striders in Grand Junction was honored as the national club writer of the year. The large club newsletter award went to “The Long Run” and Jim Kelleher, editor, of the Pikes Peak Running Club in Colorado Springs. Since 1971, the RRCA has honored dedicated individuals for their outstanding service to the RRCA and the sport of long distance running. Between September and November of 2007, the RRCA collected nominations for the various award categories. Each award category has selection criteria, a selection committee that reviews nominations and determines the final winner, and the RRCA Board of Directors ratifies the final winners.

GAME FORCE GREELEY CO (970)330-6868

Middaugh and Nelson Win U.S. National Snowshoe Championships Josiah Middaugh of Vail and Keri Nelson of Grand Junction won the men’s and women’s U.S. National Snowshoe Championships 10K race in pristine conditions at Snowbasin Resort in Utah. It was the third United States Snowshoe Association title for Middaugh and the first for Nelson, who was the runner-up last year.

“This was a true snowshoe course with 50% singetrack through deep powder and 50% on groomed Nordic trails,” said Middaugh.

“It was a great day for a race and I was happy to come out on top.”

Middaugh finished the 10K course in 45 minutes and 54 seconds, more than a minute ahead of Jeffrey Beck of Fairport, NY who was second in 47:17. Scott Gall (Cedar Falls, IA), Greg Krause (Littleton, CO), and Logan Wealing (Colorado Springs, CO) rounded out the top five – who all made the USSSA National Team for 2008.

In the women’s race, Nelson edged Lindsay Krause of Littleton by a little over a minute with a winning time of 57:05. Sarah Raitter (Reno, NV), Sarah Gall (Cedar Falls, IA), and Sonja Wieck (Greenwood Village, CO) rounded out the top five and made the USSSA National Team.

Opposite Left - Victor Sailer / PhotoRun.net, Top - Bernie Boettcher, Right - Lance Phegley / RaceShots.net This Page: Bernie Boettcher

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Lindsay Krause of Littleton at the U.S. Snowshoe Championships.

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women’s team won the school’s first ever track and field title at the NCAA Division II level at Minnesota State University-Mankato in March.

The indoor crown is ASC’s first track and field title for either gender in either season since 1985 when the then Indians won an NAIA indoor crown.

The Grizzly men also claimed a trophy with a third place finish (39 points), led by senior Nick Lara’s third straight 800-meter title, his seventh overall career national crown. St. Augustine’s easily defended the men’s title and collected its 11th national championship overall in totaling 68 points.

RUNNERS ROOST AURORA CO

Torres Wins USA 8K Champs

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Boulder’s Jorge Torres won his second USA Men’s 8K title in New York’s Central Park on March 15. Torres’ winning margin was just .07 seconds in 22:42. Pre-race favorite Alan Webb, the American Record holder at the mile, led a tight group through the opening mile in a somewhat relaxed 4:36. Shortly after 5K, Webb began to feel the lingering effects of food poisoning and fell off the pace. With 400 meters to go, Torres made his bid for his second 8K title with Andrew Carlson of Minnesota only a step behind until Torres made one last push with 200 remaining.

Adams State Wins NCAA Title

RUNNERS ROOST COLORADO SPRINGS CO (719)632-2633 RUNNERS ROOST DENVER CO (303)759-3015 RUNNERS ROOST LAKEWOOD CO (303)991-1851

SWITCHBACK MOUNTAIN PAGOSA SPRINGS CO UTE MOUNTAINEER ASPEN CO (103)925-2849

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The Adams State College Grizzlies May/June 2008

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Q&A

with Lisa Goldsmith

L

by Jessica Griffiths

isa Goldsmith is a true star on the Colorado running scene.

The 43-year-old Nederland runner excels on both the roads and the trails. She holds records in notable races like Imogene Pass, the Pikes Peak Ascent and the Mt. Washington Road Race. But Goldsmith wasn’t always a runner. After playing soccer in college, she focused on triathlons in the 1980s, briefly competing as a pro. Then, she put her energy into cycling for several years and raced as a member of the Kahula Pro Team. By the late ‘90s, Goldsmith decided to focus on running and immediately began to top the competition. Last year, she placed second in the master’s division of the Boston Marathon, placed fifth in the Masters World Mountain Running Championships, and set a master’s record in the Pikes Peak Ascent. She insists age isn’t going to slow her down anytime soon and says that some of her top performances are still to come.

Absolutely I am both. While my first ever road race was a 5K in 1984 and my first ever trail race was Pikes Peak in 1994, they seem to have come together now. I prefer to race in both worlds. What I love about my running is that one season I can train for road racing on flat-ish paved ground, then, as the season changes, I can find very steep, rocky terrain that rises to 14,000 feet.

For the last two years I have really been enjoying beginning my year road running and training for a spring road marathon. I am running more volume and feel healthier than I have since my 1999 personal record in the Boston Marathon. After recovering from the Boston Marathon, I start right in on hill training for Mt. Washington on June 21. I will do quite a bit on dirt hills like Flagstaff, Magnolia and Sugarloaf, and if it is clear, I get days on Mt. Evans too.

After Mt. Washington I look forward to entering some true trail races. I am hoping to enter at least six events for the La Sportiva Mountain Cup. The other biggie for me is the Pikes Peak Ascent. I blew away my PR and the masters record in 2007, and I trained very hard. If I am up for the task and can do the training again, I’ll go for it again.

For the last four years in a row, I have ended my year at the Rim Rock Run. It puts me back on the roads, but because of the canyon-esque rugged terrain, it feels like this perfect culmination of my year, combining road and hills. Phew, that was a long answer to an ‘either/or’ question…

Where is your favorite place to run?

I love my runs in Nederland where I live because I always get big views of the Indian Peaks and the Continental Divide. Some days I have to stop and be in awe. I love running from the bottom of Magnolia Road to my house in Nederland. I, aaarrrrrgggh, ‘love’ to run one minute hill repeats on Mt. Sanitas in Boulder.

How do you train?

It depends on what I am training for. Right now I am following a marathon program designed by Pete Pfitzinger in Advanced Marathoning. I am able to do the runs he has prescribed; it is as though he made this program just for me. My years of training allow me to “self-coach” when something does come up and I need to change a workout. I am staying healthy while running more volume than I had been able to each of the 16

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May/June 2008

years from 2000-2006.

Each week I run one long run, one medium-long run, one lactate threshold or speed workout, and either a race or another aerobic run with strides. I take two recovery days a week. Two or three times a week, I run twice a day. I do some weight training all year long, primarily for upper body strength and all-around flexibility. In the summer, I am interested in high altitude training and trail training, so I am less structured.

For the past two years I have been very fortunate to hook up with the Pikes Peak Ascent Master, Scott Elliott. He is the reason I was able to make huge leaps in my Pikes Peak Ascent performance. In 2006 I set a PR by nearly four minutes, and in 2007 Scott helped me to take off another three! We spent many days on Pikes Peak and on Grays and Torres Peaks doing intervals, not just running it.

What has been the highlight of your running career?

I’d have to say last year’s Pikes Peak Ascent. I trained hard and set the masters record. To reach and exceed a goal felt quite surreal to me.

It felt like the culmination of a few years of being very patient and consistent.

What drives you to train so hard and seek success with running?

Funny, I don’t even feel driven so much as I feel like I am simply doing what I love to do. You could say I am ‘driven’ to live a simple,

Lisa’s Top Times

Marathon: 2:50:12 Half Marathon: 1:21:13 10K: 35:18 5 Mile: 28:57 5K: 17:34 Olympic Distance Triathlon: 2:03:37 Pikes Peak Ascent: 2:42:44 (age 42) Imogene Pass: 2:41:24 (age 42) Rim Rock Run: 2:37:24 (age 43)

This Page: Buzz Burrell Opposite: Derek Griffiths / Running Memories

Do you consider yourself a trail runner or a road runner?

>> THE FAST LANE << peaceful, happy life, and so that is what drives what I do, including my career as a massage therapist.

The seeking of success is also interesting. I first felt really successful when I found myself getting paid to race my bike all over the world. I had graduated from college completely unsure of what I wanted career-wise, but knew I wanted to continue being athletic and racing (triathlons at the time). I gave myself one fall season training for triathlon.

Well, I won the National Triathlon Championships that November (amateur title) and subsequently was invited to the Olympic Training Center for a try out for a U.S. Olympic Development cycling team. By January of 1989, having made that team, I moved to Colorado Springs to live and race my bike - for money! I clearly remember thinking, “I am a success.”

Here I am racing my bike for MY JOB.

Now that you are a masters athlete, have you changed the way your train?

Well, I will say there was a feeling of, “I get to start over now.

I am 40.” I suddenly felt that overnight I had no bars to measure myself against. It was very cool for me to have won my last pre-40 race at Imogene Pass; I think that really helped me feel a sense of completion of that time. I am as surprised as anyone that I have actually gotten faster in the first three years of my masters life. I can’t sit here and say, “I now take more recovery days.” I simply pay more attention to details. If I start feeling a foot pain, I do all these things I know about doing right away. I no longer go to the track and try to run as fast as I possibly can. I am way easier on myself as far as taking days off or re-arranging my schedule for any number of reasons without freaking out.

Is there anything else that readers would be interested to know about you?

I have done three free-fall parachuting jumps from 10,500 feet.

On the last one, I actually cut away my main chute because I thought it was messed up and pulled the reserve – it worked!

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Lead King Loop Charity Trail Races Sept. 14, 2008 Marble, CO

2008 Racing Series

25K, 12.5K, and Kids 2.5K Hike or Run! Lunch, Tech T, Great Raffle!

www.LeadKingLoop25K.com

>> NUTRITION ADVANTAGE <<

Do I Need To Take So Many Pills?

by Nancy Clark, MS, RD Dear Nancy,

I am a 24-year-old grad student who runs 6 miles a day. I take many, many vitamins each day, and am wondering if this is all a big hoax. I follow what books and doctors have told me along the way and am just trying to maintain my health. The pills are not only a hassle to take but are also expensive. Do I really need all of these?

Cost/pill 1

Super-B complex (supposedly for energy)

10¢

1

Centrum Daily Multivitamin (because doc says so)

15¢

3

Citracal + D tablets (helps build bone)

45¢

1

Magnesium (helps absorb calcium)

35¢

2

Glucosamine-Chondroitin tabs (supposedly helps joints)

75¢

1

Conjugated Linoleic Acid (build muscle and lose fat?)

30¢

1

Vitamin E (supposedly helps skin and nails)

7¢

2

Cinnamon tabs (supposedly helps blood sugar)

25¢

1

Flaxseed oil capsule (doctor said so)

6¢

1

Fish oil capsule (doctor said we need Omega 3)

10¢

Cost/day: $2.58 I try to eat well and exercise. A typical day looks like this: Approximate Calories BREAKFAST:

packet oatmeal + an orange

200

RUN (after b’fast):

6 miles: 5 days/week; lift: 2 days/week

-600

SNACK (post-run): light string cheese + 20 almonds

250

LUNCH:

large salad, dry + can of tuna + 4 oz. yogurt

350

SNACK:

Luna Bar

200

DINNER:

large salad, dry + 2 Boca Burgers + cooked vegetables

450

TOTAL: 850 (1,450 before exercise) I inevitably end up grazing in the afternoon and evening on goldfish crackers, cookies, trail mix, hot cocoa, candy bars. Every night without fail, I succumb to some sort of chocolate bar or frozen yogurt. Or both.

Writing all this down makes me feel like I eat too much... Help!!

Jen Dear Jen,

You spend about $75 per month on nutrients you could easily eat at meals. Here’s my assessment:

At 5’4”, 120 pounds, and running 6 miles a day, your body requires (believe it or not) about 2,400 calories. In about 1,500 wholesome calories, you can consume the nutrients you need. In 2,400 calories, you have the opportunity to consume even more nutrients and can eliminate the pills.

To your detriment, your skimpy meals account for only 1,400 calories. No wonder you graze a lot; you are hungry! To abate the snacking (and cravings for sweets), experiment with eating about 600 calories 18

coloradorunnermag.com

May/June 2008

of wholesome food at four meals a day: breakfast, first lunch (10-11 a.m.), second lunch (3-4 p.m.), and dinner. Why just snack at 10:00 or 3:00 when you are hungry enough to eat a whole meal? By changing your endless grazing into an early lunch, then a second lunch (a sandwich or yogurt/ granola/nuts), you’ll boost your intake of the same vitamins/minerals you now take as a supplement.

Why so many pills?

My question for you is: Why do you think you need to take so many pills? My guess is you want to boost your energy. Assuming that is your case, look instead at your eating patterns - not vitamin deficiencies - as contributing to the low energy that results from under-eating in the active part of your day. If you fuel your body better during the day, you’ll eat less (dessert) at night, and will reduce the need for supplements.

Here are some thoughts about the supplements you are taking: • If you want to take a daily multivitamin for health insurance, that’s your choice. But first read food labels. Your (highly fortified) Luna Bar snack is a vitamin pill in itself! No need to duplicate.

• No need to take Super-B complex; you already get 100% of the B-vitamins in the Luna Bar (and/or the multi-vitamin). While B-vitamins help convert food into energy, I’ll bet your lack of energy is due to lack of fuel, not vitamins. Note: women of childbearing age should have a strong intake of the B-vitamin folic acid; it helps protect against certain birth defects. It is in fortified foods like your instant oatmeal and energy bar.

• The 3 Citracal + D tablets offers the recommended daily intake of calcium (1,000 mg) plus vitamin D. You can get that same amount by enjoying a lowfat calcium-rich food at 3 of your 4 daily meals. Simply cook your oatmeal in 1 cup milk (300 mg Calcium), enjoy a lunchtime cup of yogurt (300 mg Ca) and 8 oz. milk (300 mg Ca) with dinner. The small amount of calcium in other foods will provide the remaining 100 mg. An active woman can easily afford to spend 100 calories per meal on a serving of lowfat calcium-rich food each day!

• Magnesium is already in the fortified Luna Bar, to say nothing of foods like peanut butter, nuts, greens, and dark chocolate. Could you add almonds to your oatmeal and enjoy a peanut butter sandwich for your second lunch?

• More research is needed to determine if Glucosamine-Chondroitin tabs will slow joint degeneration. Stay tuned.

Here is one example of a nutrient-dense sports diet. This menu builds on what Jen typically eats, but trades the snack-calories into wholesome foods at substantial meals.

Breakfast (divided pre- & post-exercise)

Approximate Calories

1 packet oatmeal

100

1 cup lowfat milk (cook oatmeal in milk)

100

1 orange

100

Large apple

150

2 string cheeses

150

First Lunch Raw veggies (baby carrots, pepper)

50

2 slices hearty sandwich bread

200

1 can tuna (limit to 2 cans/week)

200

2 Tbsp light mayo

100

Second lunch (munched throughout the afternoon, as desired) Luna Bar

200

Lowfat yogurt

150

30 almonds

250

Dinner/PM snack Large colorful salad

100

1/2 Tbsp Olive oil in dressing

50

2 Boca Burgers

200

Bowl of cooked veggie

100

Hot cocoa made with milk

150

• CLA is not the answer for fat loss. To lose fat, fuel more by day, and then eat less dessert at night. Theoretically, eating 100 to 200 calories less at night can lead to 10 to 20 pounds of fat loss in a year. CLA is also not the answer for building muscles; lifting weights does that!

• Do you really think one single nutrient (E) can make your nails and skin better? Your body needs the whole package of nutrients supplied by a variety of wholesome foods. You can get vitamin E from almonds, peanut butter, olive oil, soy milk, avocado - and your Luna Bar. • Cinnamon tabs might help stabilize blood glucose, but exercise does a far better job. If you have swings in blood sugar, I’ll bet you have run out of fuel. More breakfast and lunch is the solution, not cinnamon tablets.

Alternatively, you could put cinnamon in your oatmeal.

• Flax is a weak source of omega-3s; fish is more powerful in terms of heart health. The American Heart Association recommends eating 8 ounces of oily fish a week. (light tuna, salmon, sardines). The tuna you eat at lunch does the job. Get hooked on fish, not pills!

What to do?

To get the vitamins and minerals your body needs, eat quality food; it is the best source of nourishment for active people! To date, every major medical organization recommends protecting your health with fruits, vegetables, whole grains, lowfat dairy, lean meats and plant proteins - not pills. If you want help enhancing your intake of powerhouse foods, go to www.SCANdpg.org and use the referral network to find a board certified specialist in sports dietetics. The cost of the personal consult will be far less than the ~ $1,000 per year you spend on pills!

Nancy Clark is a Board Certified Specialist in Sports Dietetics. Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

May/June 2008

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Leadville Trail 100 “The Race Across the Sky”

Training Camp June 28-30, 2008

3 organized runs to familiarize participants with the challenges of the Leadville Trail 100

Trail Marathon & Heavy 1/2 Marathon July 5, 2008

Leadville Rocky Mountain trails, summiting 13,185’ Mosquito Pass

Leadville Silver Rush 50 Trail Run July 20, 2008

25 miles out-and-back within the high altitude environment of Leadville’s historic east-side mining district.

LT100 10K August 10, 2008

Out and back course using the first 3.1 miles of the Leadville Trail 100 course

PO Box 487, Leadville, CO 80461 ~ 719.486.3502

www.leadvilletrail100.com

Leadville Trail 100 “The Race Across The Sky” August 16-17, 2008

50 miles out-and-back in the midst of the Colorado Rockies Low point - 9,200’; High point - 12,600’ at Hope Pass

Here is a list of Colorado-based training groups, coaches and clubs for runners and triathletes, followed by a list of Coloradoâ&#x20AC;&#x2122;s summer running camps.

Clubs/Training Groups/Coaches Running Boulder Bobby McGee Endurance Sports; Contact - Bobby McGee; bobbymcgee.com BOLDRunning; Contact - Ewen North; bolderboulder.com; 303-444-7223 Boulder Fit; Contact - John Oliva; boulderfit. com; 303-889-1009 Boulder Road Runners; Contact - Rich Castro; boulderroadrunners.org; 303-449-6650 Boulder Striders; Contact - Darren De Reuck; boulderstriders.com; 303-579-0870 Boulder Trail Runners; Contact - Buzz Burrell; groups.yahoo.com/group/BoulderTrailRunners/ Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975 Hash House Harriers; harrier.net

Members of the Runners Edge of the Rockies Training Group on a long run.

2008 Guide to Colorado Clubs, Camps, Training Programs, and Coaches

R

unning is a difficult sport. It requires time and energy to achieve a certain level of fitness. Sometimes you can get caught on a plateau or fall behind in your training due to injury, lack of motivation or both. And, sometimes, life can just get in the way. If you currently find yourself lacking direction in your running, maybe it is time for you to join a group, find a coach, or attend a camp.

Clubs

Clubs are usually non-profit organizations that produce some events and may meet occasionally for group workouts. Members typically receive discounted entry into club events as well as discounts at some specialty stores. Some clubs produce a newsletter that is included in the yearly dues.

David Manthey

Training Groups

Training groups are similar to clubs, but without the event production. Most training groups also provide coaching for specific event distances. Some training groups meet a couple of times per week for group workouts.

A few training groups even have large contingents that travel together to different events.

Coaches

Coaches can offer a wide range of services from group training to individualized workouts. Some offer complete individual schedules and online coaching. Some coaches offer their services through a training group while others simply offer advice over the phone or email.

Camps

Camps can be a great way to jump start your training. There are camps for all different age groups, from teens to adults. These camps usually last anywhere from three days to a week and are held on location in various parts of the state.

Jeff Galloway Training Program; Contact John Bridges; jeffgalloway.com; 303-464-0147 Longmont Running Club; groups.yahoo.com/ group/L_R_C/ Relay Runners of the Rockies; Contact - Ben Wiley; RelayRunners.net; 303-466-1630 Ric Rojas Running; Contact - Ric Rojas; ricrojasrunning.com; 303-257-5908 Summit Runner Coaching; Contact - Zach Crandall; summitrunnercoach.com; 303-8173764

Colorado Springs/Pueblo Carmichael Training Systems; Contact - Chris Carmichael; trainright.com; 866-355-0645 Falcon Flatlanders Running Club; Contact - John Thompson; falconflatlanders.org; 719491-5270 Hash House Harriers; harrier.net Incline Club; Contact - Matt Carpenter; inclineclub.com Jack Quinnâ&#x20AC;&#x2122;s Running Club; Contact - Ivette Gallegos; jackquinnsrunners.com; 719-385-0766 Landshark Running Club; Contact - Steve Rex; landsharkrunclub.com; 719-594-4787 Moms in Motion; Contact - Vanessa Warren; momsinmotion.com; 719-594-6011 Pikes Peak Road Runners; Contact - Patricia Lockhart; pprrun.org Rainsberger Athletics; Contact - Lisa Rainsberger; traininggoals.com; 719-337-2737 Southern Colorado Runners; Contact - Gary Franchi; socorunners.org; 970-676-4100 Stetson Running Club; Contact - Carol Lampre; 719-574-2166 Team CRUD; Contact - Paul Dewitt; teamcrud. com

May/June 2008

coloradorunnermag.com

21

>> CLUBS AND CAMPS GUIDE << Denver Metro A Step Forward Running Club; Contact - Lina Gage; astepforwardrunning.com; 303-641-5424 Altitude Running Club; Contact - Tiffnie Wyers; altitudepeakfitness.com/runningclub.php; 303297-3080 BOLDRunning; Contact - Ewen North; bolderboulder.com; 303-444-7223 Colorado Columbines; Contact - Cathy Rosset; columbines.org Colorado Masters Running Association; Contact - Connie Ahrnsbrak; comastersrun.org Colorado Sun Track Club; Contact - Rob Marquez; coloradosuntrackclub.com; 303-2893330 CP Fitness; Contact - Charley Perez; cperezcoaching.com; 720-493-8612 Denver Fit; Contact - Brad Breland; denverfit. com; 303-721-1520

Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975 Fast Trackers Women’s Track Club; Contact - J’ne Day Lucore; 303-396-7485 Fuel4mance; Contact - Bob Seebohar; fuel4mance.com Governor’s Park Running Club; Contact - Stoney Jesseph; stoneyj@usa.com Hash House Harriers; harrier.net Heart of North Denver Running Club; Contact - Jeff Young; heartofnorthdenverrunningclub. com; 720-937-5082 Highlands Ranch Running Club; Contact - Roxane Geisler; highlandsranchrunseries. com/Running_club/; 303-979-8097 Irish Snug Running Club; Contact - Frank McGoughlin; irishsnugrunners.com; 303-8391394 JDS Sportcoaching; Contact - Jonathan Siegel; jdssportcoaching.com; 877-698-5835 Jeff Galloway Training Program; Contact Mike Costas; denvergalloway.com; 303-978-9320 Niketown Running Club; nikerunning.com/ runningclub; 303-623-6453 Optimize Endurance Sports; Contact - Rob Lockey; optimizeendurance.com; 303-356-9893 Pancreatica Pacesetters; Contact - Rob Rabb; pancreatica.org; 877-647-0400 Phidippides Track Club; Contact - Brad Breland; phidippides.org; 303-721-1520 Potts Trotters; 303-877-8534 Rocky Mountain Road Runners; Contact - Doug Smith; rmrr.org; 303-871-8366 Run Strong; Contact - Mauren Roben; runstrong.com; 303-220-1037 Runners Edge of the Rockies; Contact - David Manthey; runnersedgeoftherockies.com; 720318-4150 Sassy Fit; Contact - Celina Moser; sassyfit.com; 303-725-4534 St. Jude Heros; Contact - Lindsay Houseal; stjudeheros.org; 303-377-9987 Team Challenge; Contact - Jen Giorgio; ccteamchallenge.org; 303-693-9163

22

coloradorunnermag.com

May/June 2008

Scott Gurst, a Fast Forward Sports coach, talks with a group of runners in Boulder.

Team in Training; Contact - MacKenzie Lane; teamintraining.org/rm; 303-984-2110

Multisport

Train With Rainey; Contact - Rainey Wikstrom; trainwithrainey.com; 303-750-1191

Boulder

Zoom Track Club; Contact - Connie Williams; zoomtimesports.com; 303-925-1853

ABS Training Systems; Contact - Andie Bernard; abstrainingsystems.com; 303-859-8999

Mountains

Boulder Performance Network; Contact - Danny Suter; boulderperformance.net; 303818-8374

Chaffee County Running Club; Contact - Tom Sobal; salidarec.com/ccrc/; 719-530-0525

Boulder Tri Babes; Contact - Andie Bernard; bouldertribabes.org; 303-859-8999

Crested Butte Mountain Runners; cbmountainrunners.org; 970-349-5326

Boulder Triathlon Club; Contact - Dieter Bruhn; teambtc.org

Eagle Mountain Runners; Contact - Cait Hilmer; eaglemountainrunners.com

D3 Multisport; Contact - Mike Ricci; d3multisport.com; 303-545-6868

Evergreen Runners Circle; Contact - Dave Caprera; geocities.com/colosseum/lodge/7018/

Dave Scott Triathlon Training; Contact - Dave Scott; davescottinc.com; 303-786-7184

Evergreen High Altitude Pirates; Contact - Rob Wright; 720-371-2814

Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975

Northern Colorado

Mark Allen Triathlon Training; Contact - Mark Allen; markallenonline.com

Anaerobic Management; Contact - Jon Sinclair; anaerobic.net; 970-493-5659 Hash House Harriers; harrier.net Fort Collins Running Club; Contact - Ron Michaels; fortcollinsrunningclub.org; 970-2253900

Wes Hobson Performance; Contact - Wesley Hobson; weshobsonperformance.com

Colorado Springs/Pueblo Carmichael Training Systems; Contact - Chris Carmichael; trainright.com; 866-355-0645

Jeff Galloway Training Program; Contact Mary Callan; jeffgalloway.com; 970-443-9380

Pikes Peak Triathlon Club; Contact - Tammy Bailey; pikespeaktriathlonclub.com

Loveland Road Runners; lovelandroadrunners. com

Rainsberger Athletics; Contact - Lisa Rainsberger; traininggoals.com; 719-337-2737

Western Slope

Denver Metro

Durango Motorless Transit; Contact - Marjorie Brinton; go-dmt.org

BikeSource Multisport Club; Contact - Sean O’Neil; bikesourcetriclub.com; 303-221-4840

Mesa Monument Striders; Contact - Christopher Schnittker; mmstriders.com; 970241-RUNN

Colorado Triathlon Club; coloradoac.com/ inverness; 303-790-7777

San Juan Mountain Runners; sjmr.org

CP Fitness; Contact - Charley Perez; cperezcoaching.com; 720-493-8612 CWW Triathlon; Contact - Yoli Casas; cwwtriathlon.org; 303-313-1947

Scott Fliegelman

Denver Trail Runners; Contact - Adam Feerst; dtr.runuphillracing.com; 303-870-0457

© 2008 © 2008 Reebok Reebok International.

International.

Reebok™ Reebok™

© 2008 Reebok International. Reebok™

Lead and your shoe will follow Lead and your shoe will follow Lead and your shoe will follow

REEBOK RUNNING SHOES ARE AVAILABLE AT THE FOLLOWING RETAILERS:

Boulder Running Co. 2775 Pearl Street, Unit 103 Boulder, CO 80302 303.786.9255 www.boulderrunningcompany.com Runner’s Roost 1685 S Colorado Boulevard, #J Denver, CO 80222 303.759.3015 www.runnersroost.com

Women’s Plus KFS V Premier Road Plus KFS VPremier Road Runner’s Roost - Springs

107 E Bijou Street Colorado Springs, CO 80903 719.632.2633 www.runnersroostcs.com Big River Running Co. 14059 Manchester Road Manchester, MO 63011 636.394.5500 www.bigriverrunning.com Fleet Feet Sports - Houston 2408 Rice Boulevard Houston, TX 77005 713.520.6353 www.fleetfeethouston.com

KFS Technology features jointed stretch panels that expand and contract to match the natural movement of your foot. So get out there and run your way. YOUR MOVE.

KFS Technology features jointed stretch panels that expand and contract to match the natural movement of your foot. So get out there and run your way. YOUR MOVE.

>> CLUBS AND CAMPS GUIDE << Estes Park Melody Fairchild Running Camps; Ages - High School Girls; Contact - Melody Fairchild; fairchildsportscamps.com; 303-818-8063 Trail Running Weekends; Ages - Adult; Contact - Terry Chiplin; activeataltitude.com; 970-5868063

Fort Collins Colorado State University Distance Camp; Ages - High School; Contact - John Carter; csurams.cstv.com; 970-941-2962 Jim Ryan Running Camp; Ages - High School; Contact - Jim Ryan; ryanrunning.com

Gunnison Hanging out on Green Mountain after a run at the Boulder Distance Camp.

Fast Forward Sports; Contact - Scott Fliegelman; fastforwardsports.net; 303-440-1975 Fuel4mance; Contact - Bob Seebohar; fuel4mance.com JDS Sportcoaching; Contact - Jonathan Siegel; jdssportcoaching.com; 877-698-5835 MajRae Triathlon Club; Contact - Heather Rodriguez; majrae.com; 303-359-8042 Mile High Multisport; Contact - Pete Alfino; milehighmultisport.com; 720-291-4938 Optimize Endurance Sports; Contact - Rob Lockey; optimizeendurance.com; 303-356-9893 Parker Multisport Club; Contact - Luke Pittman; parkermultisport.com; 720-289-6903 Parker Triathlon Club; Contact - Scoty Graber; parkertriclub.com

Boulder Active Running Vacation; Ages - Adult; Contact - Matt Linick; runningawayonline.com; 877-5442929 Boulder Running Camps; Ages - High School; Contact - Jay Johnson; boulderrunningcamps. com; 303-800-4659 Marathon Training Experience; Ages - Adult; Contact - Matt Linick; runningawayonline.com; 877-544-2929 Pat Manson’s Pole Vault Immersion Camps; Ages - High School; Contact - Pat Manson; patmanson.com; 303-403-9111 Torres Running Camps; Ages - High School; Contact - Jorge Torres; torresrunningcamp.com; 303-245-9512

Practical Coaching; Contact - Steve Pye; practicalcoaching.net

Colorado Springs

Rocky Mountain Triathlon Club; Contact Charley Perez; rmtriclub.com; 720-493-8612

UCCS Cross Country Camp; Ages - High School; Contact - Brad Winn; bwinn@uccs.org; 719-262-3005

Team in Training; Contact - MacKenzie Lane; teamintraining.org/rm; 303-984-2110 Train With Rainey; Contact - Rainey Wikstrom; trainwithrainey.com; 303-750-1191

Mountains Roaring Fork Women’s Triathlon Club; Contact - Judy Haynes; roaringforktriteam.com; 970-618-1006 Steamboat Springs Triathlon Club; Contact - Dave Wittlinger; steamboattriathlon.com; 970819-2722

Northern Colorado Greeley Triathlon Club; Contact - Todd Lowe; greeleytriathlonclub.com Northern Colorado Triathlon Club; Contact - Teddy Martinez; nctriclub.org Windsor Triathlon Club; Contact - Jael Morgan; windsortriclub.com; 970-978-7184

Camps

Rocky Mountain Cross Country Camps; Ages - High School; Contact - Trent Sanderson; teamprepusarunning.com; 970-209-4349 Western State College High Altitude Distance Camp; Ages - High School; Contact - Duane Vandenbusche; wscathletics.com; 970-943-2068

Leadville Leadville Trail 100 Training Camp; Ages Adult; Contact - Marilee O’Neal; leadvilletrail100. com; 719-486-3502

Pingree Park Camp Isaiah Distance Camp; Ages - High School; Contact - Mark Stenbeck; campisaiah. com; 303-217-1670

Pueblo Smarter Training for Faster Running Cross Country Camp; Ages - High School; Contact - David Ramsey; brocawblazers.org; 816-6357938

Winter Park Denver Spikes Running Camp; Ages - Middle and High School; Contact - Anna Hettinger; run-strong. com; 303-220-1037

Colorado Adventure Retreat; Ages Adult Women; Contact - Colleen Cannon; womensquest.com; 303-545-9295

Climbing Hope Pass during the Leadville Trail 100 Training Camp.

UCCS Mountain Lion Athletics Cross Country Camp July 21-25, 2008 Camp is open to all high school aged children ALL CAMPERS WILL RECEIVE: Brooks Podium Shirt Sling Bag Prizes Throughout The Week BRC Evaluation and Discount

Opposte: Top - Jay Johnson, Bottom - Courtesy of Leadville Trail 100

Please Contact: Brad Winn bwinn@uccs.edu / 719-262-3005

FORT COLLINS RUNNING CLUB FireKracker 5K “Northern Colorado’s Best Fourth of July 5K” July 4, 2008 - 8:00 AM - City Park, Fort Collins, CO Hand made pottery awards, 3 deep in 5 year age groups Raffle prizes, Lots of great food, Still only $20!!

Free Kid’s Fun Run (under 12 years of age) Register Online at Active.com For more information - 970-493-5220

Check out our website: www.fortcollinsrunningclub.org

Camp Isaiah is a Christian distance running camp geared toward the high school and middle school runner.

August 3-7, 2008 Pingree Park, CO

www.campisaiah.com 303.217.1670

>> TRAINING SMARTS <<

Weight Training for Endurance Sports

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A

s an endurance athlete it is likely that you have not included strength training (ST) in your training routine. Traditionally, most endurance sports haven’t had ST as part of programs for elite competitors, and as such, most recreational athletes follow suit by mimicking their training. Common wisdom says that if you want to be a great runner, you should run a lot; if you want to be a great cyclist, you should ride a lot, etc. In recent years the concept of adding ST to endurance training routines has become more accepted as being beneficial, and many more athletes are including some sort of ST to their programs. However, it is important to include the proper type of exercises and to implement the ST routine in a way that will enhance your sport and not place you at risk for an injury.

Specificity of Training

Specificity of training is the concept that every sport has a specific set of physical skills to be effective, and as you train for that sport, you develop those specific skills. This is true for entirely different sports like running and swimming, and also for different events within the same sport, like running 400 meters versus running a marathon. When you set out to include ST into your routine, it is important to consider the needs of your specific sport(s) and events that you compete in.

In most endurance sports, strength to weight ratio (how much you weigh versus how much power you can generate) is the most important factor to improving performance. That being the case, it is very important to get the most strength and power out of your ST while limiting the amount of muscle size gain. You want to avoid having “dumb” muscles - those that are not trained to help you be better at your chosen sport. They might make you look better naked, but they will not necessarily make you a better athlete! The more integrated exercises you can include in your program, the more these exercises will translate into better sports performance. In order of complexity, from least functional to most functional, there are...

• Fixed machines • Barbells • Dumbbells • Cable machines • Adding stability challenge to above with a Swiss Ball, Bosu, balance board, etc.

You can mix and match your equipment and exercise choices to suite your experience level and you will always have ways to challenge 26

coloradorunnermag.com

May/June 2008

yourself in future workouts. It is critical to make subtle adjustments in training stress to continue to stress your system to adapt.

Integrating ST into Your Program

Different seasons and phases of training require different amounts and intensity of ST to supplement your sport training and get the best training effect. No matter how much experience you have in your chosen sport, it is important to be conservative when adding ST to your routine. Slowly implementing ST will allow your body to adapt with as little discomfort as possible and help you avoid injury. Most fit people that go to the gym for the first time end up using too much weight and doing too many exercises, and then suffering from soreness or injury.

Your first two weeks should start with very light weights (approximately 50% of maximum) and be a gradual building process. The goal is to get your body used to the new stress and prepare for more heavy lifting. Once you are feeling like your body is accepting the workload it is time to begin adding more weights.

Phases of Training

In each phase of your training program there is an optimal way to use ST to your advantage. Of course, doing any type of ST throughout the year will make you a stronger and more versatile athlete, but using periodization will be the best way to improve performance.

• Base Building Phase (one to three months)

This is when you will be doing higher

volume of training in your primary sport(s) at low intensity to develop aerobic strength. This is the best time to add ST to your routine because it allows adaptation at a time when you are not racing or expecting to be feeling fresh and fast. It is good to start with a full body routine, done twice a week with a good variety of exercises, hitting all body parts. It is best to do one set of 20 repetitions for each exercise with 60-75% max weight.

• Preparation Phase (one to three months)

This is when you will be cutting your volume a bit and increasing the intensity. Your ST should reflect this by increasing weights and adding sets for power. For example, do one set of 20 reps with 50-60% max for specific warmup, rest 30 seconds to one minute, and then one set of 6-8 reps with 90-100% max (be sure to have a spotter). This explosive set will stimulate more muscle contraction and train faster, more powerful muscles without building bulk. ST should be done twice a week during this phase.

• Sharpening Phase (two to eight weeks)

This is the final time to sharpen your fitness as you approach your key races. You should be cutting back on volume and adding more intensity with some very high-end training. Again, your ST will reflect your other training and you can continue your power training as in the preparation phase. The only difference is that you should only execute the power sets once a week so you will not hinder your speed workouts. Allow two days of recovery after your power sets before doing speed work.

• Racing (two to eight weeks)

This is time to be sharp and feeling fresh. It is important to continue some maintenance in this phase, but you should not be doing anything to try to gain more fitness or power.

Continue twice a week with weights that are comfortable for you and do one set of 20 reps for each exercise.

• Recovery/Transition (one to two months)

This is an important time for rejuvenation and it is important to take some time off.

Taking one to two weeks off is advisable. Then get back to ST with very low weights for a couple of weeks. This should put you back into your next base phase feeling refreshed and ready to continue building on what you have gained over the past year.

If you need guidance to learn specific exercises for your ST program it is a good idea to hire a personal trainer, preferably someone that has experience with endurance athletes in your sport(s). Adding ST to your routine will be rewarding and you will become a stronger, more powerful athlete and increase your chances for an injury free future.

Tim Monaco is a Multi-Sport Coach, Licensed Massage Therapist, Corrective Exercise Specialist, CHEK Holistic Lifestyle Coach, and a former Professional Triathlete.

SAMPLE WORKOUT Base Phase Aerobic warm-up – 5-30 minutes or one round of lifting routine with very light weights (15 reps each with 40-50% max weight) Main Set - one set of 20 reps each exercise with 60-75% max weight • Lunges – holding dumbbells or barbell • Squats – barbell • Hamstring curl on Swiss Ball • Hip flexion on Swiss ball • Pull-ups – weight assisted • Dips – weight assisted • Lat pull down – cable machine • Chest press – cable machine • Rowing – cable machine • Pushups with feet on Swiss Ball • Triceps extension – cable machine or dumbbell • Bicep curls – cable machine or dumbbell • Finish with some gentle stretching and/ or another 5-15 minute aerobic cooldown

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Locations DENVER (303) 759-8455 S. Colorado Blvd. & I-25 AURORA (303) 766-3411 S. Parker Rd. & Arapahoe

gear up. get out. www.RunnersRoost.com May/June 2008

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>> HIT THE DIRT <<

Walker Ranch Boulder, Colorado by peter bronski

A

s spring bleeds into summer, Boulder’s trails become popular as ever with hikers and trail runners.

Chautauqua in particular can seem swarmed, and finding parking can be a challenge before you even hit the trail. The crowds tend to stick to the front side of the Flatirons, however. Those in the know (you) head to the back side and the gem that is Walker Ranch, part of the Boulder County open space system.

Directions: From Boulder, drive west on Baseline Road, passing Chautauqua Park and the Flatirons. Baseline Road becomes Flagstaff Road. Continue for 7.5 miles over the top of Flagstaff and behind the backside of Green Mountain. End at the Walker Ranch Loop Trailhead. Alternatively, one quarter mile before reaching the Walker Ranch Loop Trailhead, turn left onto Pika Road, and then right onto Bison Road. Park at the Ethel Harrold Picnic Area and Trailhead. You can also drive to Eldorado Canyon State Park, and park at the Crescent Meadows Parking Lot in the upper end of the park.

Peter Bronski (www.peterbronski.com) is an award-winning writer and avid trail runner from Boulder, CO. His last article for Colorado Runner was about trail running on Kokopelli’s Trail near Fruita.

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Peter Bronski

The ranch started back in 1882, when James and Phoebe Walker applied to homestead on 160 acres of meadow near a spring. Their self-sufficient ranch eventually included a farmhouse, root cellar, granary, smokehouse, springhouse, chicken and turkey houses, wagon barn, corn storage, pig barn, and fenced corrals and pastures. Those buildings are still standing (though off limits to the public except on special occasions), are being methodically restored by the county, and are listed on the National Register of Historic Places.

Over time, the Walker family expanded their ranch until it encompassed a staggering 6,000 acres in 1959. The property is a picturesque blend of habitats: Ponderosa pine, Douglas fir, aspen groves, open meadows, streams and creeks. Coyote, deer, black bear and mountain lions are not uncommon.

Starting in 1976, Boulder County began acquiring portions of the ranch, and those holdings now total 2,566 acres (plus an additional 1,212 acres leased from the Bureau of Land Management). For trail runners today, that amounts to 3,778 acres of backcountry, with more than 12 miles of trails to explore. Of those 12 miles, the Walker Ranch Loop offers an enticing 7.8 mile trail run, with a series of alternating ascents and descents.

You have options for how to engage the loop. It can be run clockwise or counterclockwise. Similarly, you can start at one of three trailheads: the Walker Ranch Loop Trailhead, Ethel Harrold Picnic Area and Trailhead, or the Crescent Meadows Parking Lot. My favorite method of engagement to start and end at the Walker Ranch Loop Trailhead, and to run the loop counterclockwise, which is how it is described:

From the trailhead, begin running immediately downhill into Tom Davis Gulch, with views to the south of exposed granite slabs and the recovering hillsides that burned over in the Eldorado Fire of September 15, 2000. At the bottom of the gulch, you’ll meet up with South Boulder Creek, where the trail turns southwest and follows the northern shoreline until you cross the creek and begin the first ascent.

From South Boulder Creek, the trail climbs steadily, passing near the Rio Grande Railroad grade (you’ll see trains at the right time of day), and crossing into Eldorado Canyon State Park. At the Crescent Meadows Parking Lot, turn left (east) to stay on the Loop trail. Here the trail undulates as it weaves through meadows and forests, ducking in and out of small side drainages. At one point, the trail splits (with well-marked signs indicating easier and harder options). As a trail runner, either option works equally well, and merges back into the same trail just a short distance beyond.

Then begins the next descent: a steep drop back to South Boulder Creek. It feels much more like a tight canyon here. Watch your footing on the stone and log steps that bring you to the bottom. Then cross South Boulder Creek on a broad bridge. The final ascent then begins.

Bypass a connector trail (on your right) that leads to Eldorado Canyon, and instead stay on the main trail, which at this point has widened to a dirt road. The trail climbs gradually for three quarters of a mile. Keep an eye out for a trail on your left – this is the continuation of the Walker Ranch Loop. Staying straight on the ascent will eventually deposit you at the Ethel Harrold Trailhead.

After turning left to remain on the Loop trail, the route weaves through a tight, forested valley before beginning a series of switchbacks.

Those switchbacks deposit you on a ridge at 7,200 feet with great views. The worst is behind you at this point. From here, the trail contours west, primarily staying flat or descending gently. As you round a bend, the trailhead will come into sight, and you can open up your stride to the finish.

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SAT - AUG 2 14th Mt. Werner Classic FRI/SAT - AUG 1/2 5th Wild West Relay (24 hrs) SUN - AUG 17 10th Continental Divide SUN - SEPT 7 24th 10K at 10,000 Feet SAT - SEPT 13 14th Kremmling Road Kill SAT - SEPT 20 1st Run for Lift Up

INFO: www.runningseries.com REGISTER: www.active.com

>> RACE REPORTS <<

Record Turnout at Snowman Stampede Snowman Stampede 10M and 20M February 23, 2008 Cherry Creek State Park, Denver, CO

Doug Tisdale of Aurora finished the 10M in 1:45:37.

On a warm, sunny, February day, nearly 500 runners took to the streets and trails of Cherry Creek State Park for the third annual Snowman Stampede 10M/20M.

Charlie Kelly of Boulder set the pace in the 20 mile race, running 1:58:30. He set a new course record time by more than six minutes. Women’s Olympic Marathon Trials Qualifier Heather Hunt of Englewood was the first female and fifth overall in the 20 mile event, running 2:14:12. Hunt broke the previous course record by 10 minutes.

In the 10 mile race, Justin McMillan of Highlands Ranch was the first runner to cross the line, finishing in 1:01:09. Brandy Erholtz of Bailey was the first female runner, hitting the tape in 1:03:57, which was good enough for tenth overall.

Each participant received a longsleeved New Balance technical running shirt.

The post-race festivities included music, a prize raffle, and a breakfast of fruit, muffins, bagels and cookies. Coda Coffee served coffee, tea and hot chocolate. Chip timing was provided by Racing Underground.

The race was the third and final event in the Winter Distance Series, sponsored by Colorado Runner Magazine, New Balance, and the Boulder Running Company. The race benefitted the Fetal Hope Foundation.

478 Finishers (362 - 10M, 116 - 20M) - AMB Chip Timing by: Racing Underground - Elevation: Start/Finish = 5,300’ - Weather: Sunny, 40 degrees - Course Records: 10M - Ken Pliska, 56:30 (2006); Marina Bychkova, 1:09:03 (2006); 20M - Humberto Zelaya, 2:01:36 (2007); Jamie Donaldson, 2:24:34 (2006)

10M Male (Overall): 1. Justin McMillan, 35, Highlands Ranch, CO, 1:01:09; 2. Miguel Angel Cazares, 21, Denver, CO, 1:01:29; 3. Joe Stephens, 27, Fort Collins, CO, 1:01:42. Masters (40+): 1.

Matt Strand, 40, Denver, CO, 1:02:46. Grand Masters (50+): 1.

Eric Bindner, 51, Littleton, CO, 1:09:45. Seniors (60+): 1. Dwight Cornwell, 61, Fort Collins, CO, 1:11:14. Female (Overall): 1.

Brandy Erholtz, 30, Bailey, CO, 1:03:57 CR; 2. Nikole Johns, 33, Fort Collins, CO, 1:05:18; 3. Amy Lichon, 40, Fort Collins, CO, 1:12:22. Masters (40+): 1. Amy Lichon, 40, Fort Collins, CO, 1:12:22. Grand Masters (50+): 1. Beth Brady, 50, Englewood, CO, 1:22:57. Seniors (60+): 1. Beverly Pedersen, 60, Laramie, WY, 1:54:42. 20M Male (Overall): 1. Charlie Kelly, 30, Boulder, CO, 1:58:30 CR; 2. John Gaudette, 22, Denver, CO, 1:59:16; 3.

Johannes Rudolph, 42, Boulder, CO, 2:02:34. Masters (40+): 1.

Johannes Rudolph, 42, Boulder, CO, 2:02:34. Grand Masters (50+): 1. Tom Edwards, 51, Evergreen, CO, 2:28:44. Seniors (60+): 1. No Finishers. Female (Overall): 1. Heather Hunt, 33, Englewood, CO, 2:14:12 CR; 2. Meredith Leva, 21, Fort Collins, CO, 2:29:08; 3. Kimberly Smith, 23, Westminster, CO, 2:30:57.

Masters (40+): 1. Michelle Mueller, 46, Fort Collins, CO, 2:40:14.

Grand Masters (50+): 1. Julie Lyons, 50, Greenwood Village, CO, 3:01:50. Seniors (60+): 1. No Finishers.

Blustery Conditions at Spring Runoff Spring Runoff 5K/10K/10M/2M Walk and 1M Fun Run March 2, 2008 Dutch Clark Stadium, Pueblo, CO

by Gary Franchi

Runners proved what they are made of when they defied sub-freezing temperatures and strong, gusty winds to race in this year’s 30th annual Pueblo Chieftain Spring Runoff at Dutch Clark Stadium. The race attracted a record 698 entries, which included more than 50 competitors who ignored the early-morning elements by signing up on race day, perhaps attracted by the prospect of receiving a long-sleeved technical shirt in their packet. Before they got their send off from official starter Larry Lopez, one of the original founders of the race and a city editor at the sponsoring newspaper, a 50-yard Toddlers Race for those six years of age and under saw approximately 35 kids earn finishing ribbons.

There were 644 finishers spread over the competitive 5K, 10K and 10 mile distances plus a two mile non-competitive walk and a one mile “Funner to be a Runner” youth race. The competitive courses are fast and mainly flat with one sharp but short decline to Pueblo’s river trail system and a somewhat softer incline into the stadium. From there, runners traverse threequarters of a loop around the soft, all-weather track before crossing the finish line.

Perhaps spurred by the desire to get out of the cold wind and into a warm shower as quickly as possible, several swift times were recorded. The 5K overall winners were Adam Rich, 27, of Colorado Springs in 15:58 and 30

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Pueblo West High School junior Anna Marshall, 16, in 20:55. The 10K winners were Steve Cathcart, 43, of Fort Collins in 37:01 and Jennifer Collins, 26, of Boulder in 40:11. Heading the 10M were Jim Hallberg, 30, of Lamar in 56:58 and Danielle Korb, 23, of Fort Collins in 1:01:19.

The Spring Runoff was the first race in the new three-race Pueblo Toyota Running Series. Other series races are the Spank Blasing 5K/10K Run on April 19 at Colorado State University-Pueblo and the Cinco de Mayo 5K/10K race on May 4 at the Colorado State Fairgrounds.

Racers will receive points based on finish place in their age division and in the overall field in each race. The top three finishers in each age division will receive gift certificates and additional awards, and participants in all three races will receive a microfiber t-shirt at the final race.

644 Finishers (99 - 10M, 126 - 10K, 260 - 5K, 98 - 2M Walk, 71 - 1M) - Timing by: Southern Colorado Runners - Elevation: Start/Finish = 5,000’ - Weather: Windy with Snow, 20 degrees - Course Records: Unknown 10M Male (Overall): 1. Jim Hallberg, 30, Lamar, CO, 56:58; 2. Branden Rakita, 26, Manitou Springs, CO, 1:00:22; 3. Paul Koch, 39, Colorado Springs, CO, 1:02:48. Female (Overall): 1.

Danielle Korb, 23, Fort Collins, CO, 1:01:19; 2. Emily Mortensen, 25, Alamosa, CO, 1:06:13; 3. Shannon Meredith, 37, Colorado Springs, CO, 1:08:54. 10K Male (Overall): 1. Steve Cathcart, 43, Fort Collins, CO, 37:01; 2. Chris McIntyre, 27, Colorado Springs, CO, 38:31; 3. Michael Cernoia, 15, Pueblo West, CO, 38:38. Female (Overall): 1. Jennifer Collins, 26, Boulder, CO, 40:11; 2. Elizabeth Watkins, 25, Colorado Springs, CO, 41:23; 3.

Sydney Mondragon, 25, Pueblo, CO, 41:56. 5K Male (Overall): 1. Adam Rich, 27, Colorado Springs, CO, 15:58; 2. Levi Medina, 20, Pueblo, CO, 16:40; 3. Steven Stoot, 17, Colorado Springs, CO, 17:30. Female (Overall): 1. Anna Marshall, 16, Pueblo West, CO, 20:55; 2. Kelly Concho-Hayes, 29, Pueblo, CO, 22:26; 3. Jill Montera, 41, Pueblo West, CO, 22:31.

Danielle Korb of Fort Collins wins the 10M in 1:01:19.

Half Marathon Course Gets Rave Reviews For Scenery

Opposite: Top - Steve Glass / Glass Photography, Bottom - Larry Volk This Page: Courtesy of Kevin O’Brien

The Better Half Marathon March 8, 2008 Gateway, CO

by Kevin O’Brien

“The Better Half Marathon” was a fantastic event that is run through the spectacular red rock Dolores River Canyon near the Colorado/ Utah border. This event had approximately 100 entrants, so it was a very small scale and low-key affair. The course was generally level with some good hills but, thankfully, no monsters. Because the race was run along a lightly used highway, the road remained open.

Temperatures were in the mid-40s at the start with no wind.

The first few miles went by so quickly that it was deceiving. Around mile seven, you approach the bigger hills of the race.

Jeanne Hennessy of Eagle was the overall winner. She sprinted to a stellar 1:21:08 finish as if she was running a hundred yard dash. It was a completely resounding victory befitting March 8th, “International Women’s Day.” Hennessy ran the race as a part of her training for the Olympic Marathon Trials in Boston in April.

The first male to break the tape was less than a minute behind Hennessy. Mike Schoudel of Poncha Springs, California finished in 1:21:55.

The race was one of a series of Red Rocks Runs held in Gateway. Two more races are to come, including the Sky Mesa Pass Trail Marathon in May and the 4th of July Half Marathon in July.

82 Finishers (72 - Half Marathon, 10 - 5M) - Timing by: Gateway Canyons - Weather: Cloudy, 45 degrees - Course Records: New Race Half Marathon Male (Overall): 1. Mike Schoudel, Poncha Springs, CA, 1:21:55; 2. Nathan Drake, 1:22:35; 3. Marty Wacker, 1:23:35; 4. Heath Hibbard, Montrose, CO, 1:24:31; 5. Kevin O’Brien, Paonia, CA, 1:27:56. Female (Overall): 1. Jeanne Hennessy, Eagle, CO, 1:21:08; 2. Kate Papenberg, USAFA, CO, 1:27:07; 3. Allison Krausen, Edwards, CO, 1:29:40; 3. Judy Flaherty, Colorado Springs, CO, 1:42:15; 5. Jessica Maple, Grand Junction, CO, 1:44:34. 5M Male (Overall): 1. Shaun Belvil, Delta, CO, 33:20; 2. Justin McGraw, Newcastle, CO, 44:34. Female (Overall): 1. Megan Younker, Grand Junction, CO, 39:18; 2. Lisa Kisling, Gunnison, CO, 39:56; 3. Candice Paumen, Grand Junction, CO, 42:48.

May/June 2008

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>> RACE REPORTS <<

Record Crowd at the Runnin’ of the Green

Male (Overall): 1. Payton Batliner, 23, Boulder, CO, 20:51 CR; 2. Nelson Laux, 29, Arvada, CO, 21:09; 3. Patrick Sullivan, 26, 21:29; 4. Joshua Merrick, 26, 21:35; 5. Jordan Jones, 26, Denver, CO, 21:54; 6. Peter Remien, 28, Boulder, CO, 21:56; 7. Peter Vail, 33, Boulder, CO, 22:20; 8. Brice Young, 22, Boulder, CO, 22:25; 9. Oscar Ponce, 30, Denver, CO, 22:29; 10. Peter Mallett, 24, 22:33. Masters (40+): 1.

Robert Gilbert, 42, Littleton, CO, 23:36. Grand Masters (50+): 1. Steve Gallegos, 53, 24:36. Seniors (60+): 1.

George Grecco, 60, Colorado Springs, CO, 29:29. Female (Overall): 1. Shannon Payne, 22, Colorado Springs, CO, 24:49; 2. Danielle Korb, 23, Fort Collins, CO, 24:54; 3.

Amy Dannwolf, 23, 27:00; 4. Lynda Andros, 31, Edwards, CO, 27:19; 5. Sonja Wieck, 28, 27:44; 6. Janet Rooney, 44, Louisville, CO, 27:49; 7. Tanya Santee, 29, Denver, CO, 27:55; 8. Laura Wheatley, 30, 28:13; 9. Karen Voss, 42, Denver, CO, 29:18; 10. Leanne McAllister, 41, Longmont, CO, 29:21. Masters (40+): 1. Janet Rooney, 44, Louisville, CO, 27:49. Grand Masters (50+): 1. Peggy Muhn, 55, Wheat Ridge, CO, 29:59. Seniors (60+): 1. Stephanie Wiecks, 61, Palmer Lake, CO, 31:47.

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Derek Griffiths / Running Memories

3,368 Timed Finishers - Ipico Chip Timing by: BKB Ltd. - Elevation: Start/ Finish = 5,300’ - Weather: Sunny, 40 degrees - Course Records: Brock Tessman, 21:24 (2001); Constantina Dita, 22:00 (2003)

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>> RACE REPORTS <<

Trials Hopefuls Compete At Platte Half Platte River Half Marathon April 5, 2008 Littleton to Denver, CO

U

Under perfect racing conditions, nearly 1,000 runners took part in the sixth annual Platte River Half Marathon and Buckhorn Exchange Relay. Starting in downtown Littleton and then running along the Platte River Trail and finishing at the Buckhorn Exchange in Denver, this half marathon is a great early season test for runners preparing for spring marathons.

Four of those runners were gearing up for the Women’s Olympic Marathon Trials, held in Boston on April 20. Leading the way for those women was Kara Roy of Fort Collins.

Running the race for a fourth time (she has finished first, second, and fourth in the past), Roy posted a winning time of 1:19:47 on the slightly downhill course. Fellow trials qualifiers Heather Hunt and Patty Rogers finished in second and third (1:21:11 and 1:23:00). Katie Blackett, the fourth trials qualifier finished sixth in 1:26:10.

In the masters division, Susan Nuzum of Boulder and Ellen Hart of Denver battled for the title. Nuzum edged Hart, 1:24:24 to 1:24:44 for the title.

The men’s race was just as exciting as Kristian Agnew and Peter Vail of Boulder set a strong early pace, putting nearly 30 seconds on the field within the first two miles. Unfortunately, Vail had to drop out due to injury, leaving

Agnew to battle the pavement by himself. This did not deter Kristian, who powered home in a new course record of 1:08:56, bettering the previous course record by a scant five seconds.

Brad Cooper of Littleton was the first male runner over the age of 40, crossing the line in fourth place overall in a time of 1:16:20.

In the three person Buckhorn Exchange Relay, the coed team of Mike Wilmot, Camille Smith and Don Sims (collectively know as the Manic Monkeys) were victorious in 1:29:12.

965 Finishers (800 - Half Marathon, 165 - Relay) - Timing by: Boulder Road Runners - Elevation: Start = 5,450’, Finish = 5,250’ - Weather: Sunny, 40 degrees - Course Records: Jason Delaney, 1:09:01 (2006); Anna Pichrtova, 1:16:02 (2005) Male (Overall): 1. Kristian Agnew, 35, Boulder, CO, 1:08:56 CR; 2. John Gaudette, 22, Denver, CO, 1:11:41; 3. Mark Saunders, 31, Fort Collins, CO, 1:13:38; 4. Brad Cooper, 41, Littleton, CO, 1:16:20; 5. Tristan Mitchell, 22, Centennial, CO, 1:17:10. Masters (40+): 1. Brad Cooper, 41, Littleton, CO, 1:16:20. Grand Masters (50+): 1. Bob Basse, 53, Denver, CO, 1:30:13. Seniors (60+): 1.

John Lonsdale, 60, Fort Collins, CO, 1:35:53. Female (Overall): 1. Kara Roy, 27, Fort Collins, CO, 1:19:47; 2. Heather Hunt, 33, Englewood, CO, 1:21:11; 3. Patty Rogers, 33, Lakewood, CO, 1:23:00; 4. Susan Nuzum, 41, Boulder, CO, 1:24:24; 5. Ellen Hart, 49, Denver, CO, 1:24:44. Masters (40+): 1. Susan Nuzum, 41, Boulder, CO, 1:24:24. Grand Masters (50+): 1. Alyn Park, 57, Denver, CO, 1:41:56. Seniors (60+): 1. Sally Kennett, 65, Salida, CO, 2:05:31.

Kristian Agnew on his way to a new course record.

Perfect Day At Horsetooth Half Marathon

Gerard Nalezng and Chelsea Clark celebrate at the top of Bingham Hill.

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he Horsetooth Half Marathon is arguably the hardest road half marathon in the country. The race is run on a point to point course from Colorado State’s Hughes Stadium to the New Belgium Brewery in Old Town Fort Collins. Along the way, runners gain 917’ in elevation and lose 1,154 feet. What makes the course so difficult are the three “hills” along the way. The first hill climbs nearly 500 feet in the first two miles of the race. This hill is known as “Monster Mountain” as the last half mile climbs at an average slope of 9.2%. After dropping a bit, runners encounter “Dam Hill,” a short half mile hill climbing about 500 feet near the five mile marker. After this hill, runners scream down nearly 600 feet in two and a half miles before the final climb on Bingham Hill Road. This hill is actually two hills as there is a slight downhill for about one quarter mile in the middle. After this final hill, runners have a nice downhill finish over the last five miles, finishing within steps of what the readers of Colorado Runner voted as the best post race party in 2007.

This year, conditions were perfect as the temperatures hovered in the mid-30s with a bright blue Colorado sky above. La Fletcha Hernandez and Andy Ames battled at the front of the pack for most of the race, with Hernandez pulling away on Bingham Hill. He finished

in 1:14:17 to Andy’s 1:15:04. What makes his win more impressive was that he also won the HRCA Heritage Run 10K in Highlands Ranch the pervious morning!

The female race was a little more exciting as Sarah Williamson led over the final hill with Stephanie Seybold giving chase not more than 30 seconds behind. But it was the local youngster Leora Jordan of Fort Collins who chased down the two leaders over the final five miles, pulling away to a 90 second victory.

Runners were treated again to one of the best post race parties in Colorado, equipped with beer from New Belgium, a live band, food, and various venders from around the area.

935 Finishers - Timing by: Morning Star Timing - Elevation: Start = 5,175’, Finish = 4,960’ - Weather: Sunny, 35 degrees - Course Records: Austin Vigil, 1:11:48 (2006); Nikole Johns, 1:25:50 (2006) Male (Overall): 1. La Flecha Hernandez, 35, 1:14:17; 2. Andy Ames, 45, Boulder, CO, 1:15:04; 3. Aaron Hoover, 26, Boulder, CO, 1:15:41; 4. Steven Folkerts, 35, Fort Collins, CO, 1:16:13; 5.

Ryan Kirkpatrick, 24, Fort Collins, CO, 1:17:06. Masters (40+): 1.

Andy Ames, 45, Boulder, CO, 1:15:04. Grand Masters (50+): 1.

Kevin Jafari, 52, Laramie, WY, 1:25:31. Seniors (60+): 1. Charles Drage, 64, Evergreen, CO, 1:37:56. Female (Overall): 1. Leora Jordan, 23, Fort Collins, CO, 1:33:22; 2. Sarah Williamson, 30, Boulder, CO, 1:34:56; 3. Stephanie Seybold, 38, Evergreen, CO, 1:35:32; Kristin Donald, 26, Brighton, CO, 1:36:01; 5. Christy Coughlin, 43, Wilmette, IL, 1:37:10. Masters (40+): 1. Christy Coughlin, 43, Wilmette, IL, 1:37:10. Grand Masters (50+): 1.

Connie Demercurio, 51, Windsor, CO, 1:40:27. Seniors (60+): 1.

Cathy Morgan, 61, Fort Collins, CO, 1:58:04.

Derek Griffiths / Running Memories

T

Horsetooth Half Marathon April 13, 2008 Fort Collins, CO

RUN WITH THE HERD

JUNE 8, 2008 - CASPER, WY

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>> RACE RESULTS << running Frozen Foot 5K Boulder, CO February 10, 2008 158 Finishers - Timing by: Boulder Road Runners - Elevation: Start/ Finish = 5,430’ Male (Overall): 1. Joseph Manilafasha, 17, Denver, CO, 15:28; 2. Carlos Handler, 25, Boulder, CO, 15:30; 3. Matt Reed, 32, Boulder, CO, 15:33. Masters (40+): 1. Andy Ames, 45, Boulder, CO, 16:18. Grand Masters (50+): 1. John Victoria, 53, Loveland, CO, 17:38. Seniors (60+): 1. Jeff Dumas, 62, Boulder, CO, 21:16. Female (Overall): 1. Anna Pichrtova, 34, Boulder, CO, 17:26; 2. Carrie Zografos-Ponce, 28, Wheatridge, CO, 18:30; 3. Kerrie Wlad, 36, Longmont, CO, 18:52. Masters (40+): 1. Leanne McAllister, 40, Longmont, CO, 20:53.

Grand Masters (50+): 1. Judith Litsey, 57, Boulder, CO, 33:04. Seniors (60+): 1. Carol Hughes, 63, Boulder, CO, 49:04.

Red Hot 50K/33K Moab, UT February 16, 2008 239 Finishers (155 - 50K, 84 - 33K) - Timing by: MAS 50 - Elevation: Start = 4,580’, Finish = 3,950’ 50K Male (Overall): 1. Kyle Skaggs, 23, Glenwood, NM, 4:03:02; 2. Tony Krupicka, 24, Colorado Springs, CO, 4:03:03; 3. Justin Ricks, 28, Pueblo West, CO, 4:04:58. Masters (40+): 1. Johannes Rudolph, 42, Boulder, CO, 4:22:28. Grand Masters (50+): 1. John Genet, 50, Colorado Springs, CO, 5:26:58. Seniors (60+): 1. Grizz Randall, 63, Draper, UT, 7:23:40. Female (Overall): 1. Susanna Beck, 39, Eugene, OR, 4:28:21;

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2. Anita Ortiz, 43, Eagle, CO, 4:34:30; 3. Darcy Africa, 33, Boulder, CO, 5:02:27. Masters (40+): 1. Anita Ortiz, 43, Eagle, CO, 4:34:30. Grand Masters (50+): 1. Deanna McLaughlin, Salt Lake City, UT, 6:06:36.

Seniors (60+): 1. No Finishers. 33K Male (Overall): 1.

Ramiro Paris, 34, Boulder, CO, 2:32:40; 2. Karl Jarvis, 29, Provo, UT, 2:39:19; 3. Chris Munroe, 36, Boulder, CO, 2:43:51; 4. Brandon Haddick, 43, Syracuse, UT, 2:53:46; 5. Tom Conner, 52, Salt Lake City, UT, 3:04:23.

Female (Overall): 1. Anna Pichrtova, 34, Boulder, CO, 2:37:01; 2. Beck Flowers, 31, Boulder, CO, 2:53:45; 3.

Jenna Gruben, 30, Steamboat Springs, CO, 2:55:19; 4.

Tassa Saldi, 28, Firestone, CO, 3:26:38; 5. Molly Moyer, 32, Grand Junction, CO, 3:33:28.

President’s Day 5K Denver, CO February 17, 2008 161 Finishers - Timing by: BKB Ltd. - Elevation: Start/Finish = 5,350’ - Course Records: Payton Batliner, 15:09 (2006); Christine Bolf, 17:10 (2006) Male (Overall): 1. Peter Remien, 28, Boulder, CO, 16:19; 2. John Gaudette, 22, Denver, CO, 16:51; 3. Eric Collins, 28, Boulder, CO, 17:14. Masters (40+): 1. Tim Jones, 47, Loveland, CO, 17:56. Grand Masters (50+): 1. Robert Kessler, 52, Highlands Ranch, CO, 19:36.

Seniors (60+): 1. Dwight Cornwell, 61, Fort Collins, CO, 20:40. Female (Overall): 1. Katie Blackett, 30, Boulder, CO, 18:14; 2. Lauren Young, 28, Superior, CO, 19:11; 3. Tanya Poel, 42, Boulder, CO, 19:15. Masters (40+): 1. Tanya Poel, 42, Boulder, CO, 19:15. Grand Masters (50+): 1. Jan Kiehl, 53, Westminster, CO, 23:47.

Seniors (60+): 1. Constance Ahrnsbrak, 68, Lakewood, CO, 26:33.

PPRR Winter Series 10K/20K

Black Forest, CO February 23, 2008 364 Finishers (141 - 20K, 223 - 10K) - Timing by: Pikes Peak Road Runners - Elevation: Start/Finish = 7,000’ 20K Male (Overall): 1. Logan Wealing, 26, Colorado Springs, CO, 1:16:11; 2. Eric Schliemann, 27, Whaet Ridge, CO, 1:18:43; 3. Daniel Castaneda, 23, Colorado Springs, CO, 1:21:42. Masters (40+): 1. Rick Shoulberg, 46, Manitou Springs, CO, 1:30:05. Grand Masters (50+): 1. Larry DeWitt, 50, Colorado Springs, CO, 1:31:09.

Seniors (60+): 1. Bruce Wacker, 61, Colorado Springs, CO, 1:52:31. Female (Overall): 1. Gina Lucnezi, 24, Colorado Springs, CO, 1:27:05; 2. Hannah Green, 16, Colorado Springs, CO, 1:37:10; 3. Ashley Mackey, 18, Colorado Springs, CO, 1:41:35. Masters (40+): 1. Pam Parker, 42, Colorado Springs, CO, 1:46:28. Grand Masters (50+): 1. Sharon Dieter, 53, Colorado Springs, CO, 1:52:49. Seniors (60+): 1. Gregoria Marrero, 60, Colorado Springs, CO, 2:30:53. 10K Male (Overall): 1. Shawn Dubbs, 16, Cripple Creek, CO, 38:01; 2.

Chasen Golacke, 17, Colorado Springs, 38:40; 3.

Andrew Abdella, 21, Elbert, CO, 39:50. Masters (40+): 1. Tom Selke, 40, Colorado Springs, CO, 40:42. Grand Masters (50+): 1. Woody Noleen, 52, Colorado Springs, CO, 44:29. Seniors (60+): 1. Steve Sager, 60, Colorado Springs, CO, 55:06. Female (Overall): 1. Sheila Geere, 44, Colorado Springs, CO, 42:59; 2. Kaylen Slack, 17, Colorado Springs, CO, 46:56; 3. Jessica Erickson, 30, Colorado Springs, CO, 47:02. Masters (40+): 1.

Sheila Geere, 44, Colorado Springs, CO, 42:59. Grand Masters (50+): 1. Jill Miller, 52, Elizabeth, CO, 52:10.

Seniors (60+): 1. Julie Foster, 71, Colorado Springs, CO, 1:49:22.

Leap Day 5K Fort Collins, CO February 29, 2008

248 Finishers - Timing by: Morning Star Timing - Elevation: Start/ Finish = 5,000’ Male (Overall): 1. Mark Saunders, 31, Fort Collins, CO, 15:38; 2. John Tribbia, 26, Boulder, CO, 15:47; 3. Ricky Trevino, 20, 15:55. Masters (40+): 1. Scott Hartley, 44, 16:39. Grand Masters (50+): 1. Mark Kochevar, 50, Fort Collins, CO, 19:22. Seniors (60+): 1. Ross Westley, 71, Arvada, CO, 23:06. Female (Overall): 1.

Catharine Speights, 43, Fort Collins, CO, 19:57; 2. Kerry Byrne, 25, Fort Collins, CO, 20:00; 3. Rikka Labere, 16, Loveland, CO, 20:22. Masters (40+): 1. Diana Hassel, 40, Fort Collins, CO, 21:15. Grand Masters (50+): 1. Libby James, 71, Fort Collins, CO, 23:38. Seniors (60+): 1. Libby James, 71, Fort Collins, CO, 23:38.

Canyonlands Half Marathon/5M Moab, UT March 8, 2008 3,830 Finishers (2,899 - Half Marathon, 931 - 5K) - ChampionChip Timing by: Moab Half Marathon - Elevation: Start = 4,126’, Finish = 4,050’ - Course Records: Half Marathon = Brendon Rhodes, 1:05:33 (1997), Nadia Prasad, 1:17:31 (2003); 5M = Allen Russell, 24:29 (1990); Janell Burgon, 28:34 (1992) Half Marathon Male (Overall): 1. Ewen North, 29, Boulder, CO, 1:09:25; 2. David Danley, 27, Mesa, AZ, 1:10:12; 3. Matthew Russell, 24, Boulder, CO, 1:10:36; 4. Ken Pliska, 42, Arvada, CO, 1:10:50; 5. Bradley Christenson, 29, Salt Lake City, UT, 1:12:10; 6. Grant Rotunda, 21, Salt Lake City, UT, 1:12:15; 7. Logan Fielding, 26, Ogden, UT, 1:12:51; 8. Josh Steffen, 27, Salt Lake City, UT, 1:13:17; 9. Gray Augustus, 22, Salt Lake City, UT, 1:13:20; 10. Mike Nielson, 27, Salt Lake Citu, UT, 1:14:02. Masters (40+): 1. Ken Pliska, 42, Arvada, CO, 1:10:50. Grand Masters (50+): 1. Mark Bell, 50, Denver, CO, 1:20:22. Seniors (60+): 1. Mike Berberian, 61, Pocatello, ID, 1:27:40. Female (Overall):

1. Kris Lawson, 28, Parker, CO, 1:23:41; 2. Christina Gingras, 26, Salt Lake City, UT, 1:25:02; 3. Mary Cote, 43, Basalt, CO, 1:25:34; 4. Sara Kadlec, 23, Boulder, CO, 1:26:29; 5. Megan Call, 28, Salt Lake City, UT, 1:26:41; 6. Esther Udall, 24, Salt Lake City, UT, 1:27:08; 7. Jen Hughes, 29, Woodland, TX, 1:28:46; 8. Sarah Krakoff, 43, Boulder, CO, 1:29:16; 9. Johnna French, 37, Laramie, WY, 1:30:50; 10. Karen Franklin, 37, Boulder, CO, 1:31:04. Masters (40+): 1. Mary Cote, 43, Basalt, CO, 1:25:34. Grand Masters (50+): 1. Blondie Vucich, 58, Vail, CO, 1:36:42. Seniors (60+): 1. Sharla Fillmore, 61, Boumtiful, UT, 1:53:56. 5M Male (Overall): 1. Jacob Kirwa, 26, Shiprock, NM, 24:41; 2. Ramero Curley, 20, Shiprock, NM, 26:23; 3. Tony Perez, 19, Shiprock, NM, 26:43; 4. William Rodell, 19, Shiprock, NM, 28:53; 5.

Cody Tipler, 20, Shiprock, NM, 28:59. Masters (40+): 1. Gary Stapley, 47, 33:01. Grand Masters (50+): 1. George Greco, 60, Colorado Springs, CO, 34:04.

Seniors (60+): 1. George Greco, 60, Colorado Springs, CO, 34:04. Female (Overall): 1. Lisa Paxton, 25, South Jordan, UT, 30:50; 2. Amanda Theobald, 19, Salt Lake City, UT, 33:58; 3. Rachel Dehner, 37, Denver, CO, 34:29; 4. Lisa Rainsberger, 46, Colorado Springs, CO, 34:44; 5. Chrystel Christenson, 35, Salt Lake City, UT, 34:53. Masters (40+): 1. Lisa Rainsberger, 46, Colorado Springs, CO, 34:44. Grand Masters (50+): 1. Colombina Irwin, 57, Farminton, NM, 39:40. Seniors (60+): 1. Sharon Sutton, 61, Flower, MO, 44:53.

Marathon Male (Overall): 1. Ryan Burch,28, Greeley, CO, 3:49:52; 2. Fritjof Fagerlund, 33, Golden, CO, 4:04:53; 3. Steven Smalzel, 43, Salida, CO, 4:06:54; 4.

Tom Sobal, 50, Salida, CO, 4:19:44; 5. Joe Ziegenfuss, 33, Minneapolis, MN, 4:20:50. Female (Overall): 1. Cindy Stonesmith, 44, Louisville, CO, 4:50:56; 2.

Shannon Schwab, 30, Silverthorne, CO, 5:00:53; 3.

Leslee Hampel, 41, Evergreen, CO, 5:22:05; 4. M Zier, 39, Buena Vista, CO, 5:24:43; 5. Megan Voiles, 23 Fort Collins, CO, 5:36:11. Half Marathon Male (Overall): 1.

Kenny Wilcox, 29, Salida, CO, 1:30:06; 2. Ricky Denesik, 48, Telluride, CO, 1:35:54; 3. Sean Teel, 20, Boulder, CO, 1:42:19; 4. Eric Black, 43, Dillon, CO, 1:43:01; 5.

Ron Dean, 45, Colorado Springs, CO, 1:45:17. Female (Overall): 1. Nancey Shelden, 43, Silverthorne, CO, 1:52:42; 2. Stacee Johnson, 25, Boulder, CO, 1:57:00; 3. Nancy Dolan, 51, Buena Vista, CO, 1:57:58; 4. Gayle Zorrilla, 36, Golden, CO, 2:00:37; 5. Esme DeLange, 44, Colorado Springs, CO, 2:00:49.

A Run Through Time Marathon Salida, CO March 15, 2008

Male (Overall): 1. Russell Slade, 24, 17:35; 2. Kyle Bernhardy, 34, Highlands Ranch, CO, 17:47; 3. Abe Sauer, 37, 18:12. Masters (40+): 1. Jon Turner, 43, 19:57. Grand Masters (50+): 1. Rudy Bellinger, 50, Highlands Ranch, CO, 20:42. Seniors (60+): 1. Charles Engel, 68, Englewood, CO, 29:36. Female (Overall): 1.

Cassie Ficken, 24, 19:14; 2. Kristen Kientz, 14, Highlands Ranch, CO, 20:41; 3. Lori Franks, 30, Highlands Ranch, CO, 22:00. Masters (40+): 1. Carolyn Parsons, 47, 22:45. Grand Masters (50+): 1. Carol Georges, 52, 23:26. Seniors (60+): 1. Donna Epperson, 74, 59:43.

166 Finishers (81 - Marathon, 85 - Half Marathon) - Timing by: Chaffee County Running Club - Elevation: Start/Finish = 7,000’ - Course Records: Marathon = Mike Selig, 3:09:21 (2007), Keri Nelson, 3:52:54 (2006); Half Marathon = Paul Koch, 1:28:52 (2006); Cailie Bradley, 1:41:21 (2007)

HRCA St. Patrick’s Day 5K Highlands Ranch, CO March 15, 2008 406 Finishers - Ipico Chip Timing by: BKB Ltd. - Elevation: Start = 5,728’, Finish = 5,711’ - Course Records: Nick Miller, 16:38 (2007); Carrie Messner, 18:00 (2006)

31st Annual

Wyoming Marathon Races May 25, 2008 - 6:00 AM Laramie, WY Run On Dirt And Gravel Roads In Medicine Bow National Forest

PICK YOUR DISTANCE

Derek Griffiths / Running Memories

Rocky Mountain Double Marathon (52.4 miles) Oldest Ultramarathon in the Rocky Mountain Region Wyoming Marathon Medicine Bow Half Marathon Vedauwoo 5K • Aid Stations Every 4 Miles • Pre-Race Pasta Dinner • T-Shirts To All Entrants • Awards To All Finishers • Room Discounts at Little America, Host Hotel

• $55 non-refundable ultra entry fee prior to race day, $45 for marathon, $35 for half marathon, and $25 for the 5K • Ultramarathon Race Directors Run For Free!

Brent Weigner, 402 W. 31 St., Cheyenne, WY 82001 P: 307-635-3316 F: 307-635-5297 E: RunWyo@msn.com

www.active.com www.angelfire.com/wy2/marathon May/June 2008

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>> RACE RESULTS << 5K On St. Patrick’s Day Colorado Springs, CO March 15, 2008 1,398 Finishers - ChampionChip Timing by: ChampionChip Of The Rockies - Elevation: Start/Finish = 6,020’ - Course Records: Ryan Kirkpatrick, 14:45 (2007); Tera Moody, 17:20 (2007) Male (Overall): 1. Adam Rich, 27, Colorado Springs, CO, 15:32; 2. Logan Wealing, 26, Colorado Springs, CO, 15:54; 3. Jay Luna, 24, Colorado Springs, CO, 16:01; 4. Adolfo Carrillo, 36, Colorado Springs, CO, 16:53; 5.

Jeff Turner, 37, Colorado Springs, CO, 16:58; 6. Jeff Prata, 35, Colorado Springs, CO, 17:29; 7. Andy Rinne, 32, Colorado Springs, CO, 17:37; 8, John Goodloe, 46, Colorado Springs, CO, 17:38; 9. Paul Koch, 40, Colorado Springs, CO, 17:40; 10. Sean O’Day, 32, Manitou Springs, CO, 17:49. Masters (40+): 1. John Goodloe, 46, Colorado Springs, CO, 17:38. Grand Masters (50+): 1. Chuck Smead, 56, Mosca, CO, 18:13.

Seniors (60+): 1. George Greco, 60, Colorado Springs, CO, 21:02. Female (Overall): 1. Danielle Castaneda, 23, Colorado Springs, CO, 16:19 CR; 2. Alisha Williams, 26, Colorado Springs, CO, 17:43; 3. Amanda Occhi, 30, Manitou Springs, CO, 18:03; 4. Ashley Birger, 24, Colorado Springs, CO, 18:13; 5. Michelle Kelly, 30, Colorado Springs, CO, 18:40; 6. Eva Hagan, 40, Colorado Springs, CO, 19:19; 7. Shannon Meredith, 37, Colorado Springs, CO, 19:25; 8. Alexandra Kyranakis, 20, Colorado Springs, CO, 19:41; 9. Jenna DorseySpitz, 23, Colorado Springs, CO, 19:45; 10. Elizabeth Watkins, 25, Colorado Springs, CO, 20:01. Masters (40+): 1. Eva Hagan, 40, Colorado Springs, CO, 19:19.

Grand Masters (50+): 1. Eileen Wilfong, 50, Colorado Springs, CO, 23:55. Seniors (60+): 1. Karen Karl, 62, Colorado Springs, CO, 27:31.

March 15, 2008

April 5, 2008

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

396 Finishers (153 - Marathon, 140 - Half Marathon, 43 - 10K, 60 - 5K) - Timing by: Ozarc Racing Systems

Male (Overall): 1. Mark Saunders, 16:20; 2. Craig Greensli, 16:23; 3. Florian Hild, 16:28; 4. Steven Folkerts, 16:36; 5. Zach Minard, 17:00. Masters (40+): 1. Doug Bell, 17:00. Grand Masters (50+): 1. Doug Bell, 17:00. Seniors (60+): 1. Stephen Berger, 21:09.

Female (Overall): 1. Nikole Johns, 18:48; 2. Kara Ford, 18:54; 3. Leora Jordan, 19:16; 4. Emily Steele, 20:05; 5. Amy Lichon, 20:18. Masters (40+): 1. Amy Lichon, 20:18. Grand Masters (50+): 1. Cynthia Flora, 22:45.

Seniors (60+): 1. Libby James, 24:36.

Marathon Male (Overall): 1. Gannon White, 32, Greeley, CO, 2:39:23; 2. Keith Long, 50, Sedan, KS, 2:59:43; 3. Anthony Surage, 48, Manitou Springs, CO, 3:01:03. Masters (40+): 1. Keith Long, 50, Sedan, KS, 2:59:43. Grand Masters (50+): 1. Keith Long, 50, Sedan, KS, 2:59:43. Seniors (60+): 1. Glenden Riddle, 60, Albuquerque, NM, 3:41:05. Female (Overall): 1.

Debbie Cropper, 46, Anchorage, AK, 3:11:11; 2. Nicole Callan, 24, Omaha, NE, 3:16:07; 3. Stacey Griffith, 39, Rutherfordton, NC, 3:23:03. Masters (40+): 1. Debbie Cropper, 46, Anchorage, AK, 3:11:11. Grand Masters (50+): 1. Marie Hampton, 54, Wichita, KS, 4:06:07.

Seniors (60+): 1. No Finishers. Half Marathon Male (Overall): 1. Danny McClenahan, 26, Lincoln, NE, 1:16:04; 2. John Anders, 43, Belle Plaine, KS, 1:25:57; 3. David Nelson, 38, Holdrege, NE, 1:27:35. Masters (40+): 1. John Anders, 43, Belle Plaine, KS, 1:25:57.

Grand Masters (50+): 1. Michael White, 53, Salina, KS, 1:29:19. Seniors (60+): 1. Russell Hopp, 60, Omaha, NE, 1:52:54. Female (Overall): 1. Julie Thornton, 25, Manhattan, KS, 1:25:18; 2. Jackie Miller, 21, El Dorado, KS, 1:27:31; 3. Tonya Janzen, 29, Omaha, NE, 1:27:53. Masters (40+): 1. Amy Regnier, 45, Colorado Springs, CO, 1:28:45. Grand Masters (50+): 1. Joanne Hughes, 54, Kansas City, MO, 1:53:08. Seniors (60+): 1. Jean Hendricks, 60, Abilene, KS, 2:39:29. 10K Male (Overall): 1. Herb Wiebe, 29, Hillsboro, KS, 42:07; 2.

Kelly Woolverton, 33, Springfield, MO, 44:38; 3. Grant Bannister, 37, Manhattan, KS, 45:35. Female (Overall): 1. Marcia Becker, 44, Littleton, CO, 49:07; 2. Amy Grace, 20, Salina, KS, 49:58; 3. Amy Gronigan, 32, Bartlesville, OK, 50:43. 5K Male (Overall): 1. Michael Riley, 42, Hiawatha, KS, 21:22; 2. Patrick Gaddis, 40, Junction City, KS, 21:37; 3. David Zlab, 58, Tescott, KS, 23:28; 4. Allen Angst, 53, Abilene, KS, 23:39; 5. Ray Bowser,

Running For Rachel 5K Colorado Springs, CO March 29, 2008 134 Finishers - Timing by: Summit Race Management LLC Male (Overall): 1. Andy Rinne, 32, Colorado Springs, CO, 17:32; 2. John Rotzien, 23, 17:40; 3. Gerald Romero, 36, Colorado Springs, CO, 17:50. Masters (40+): 1. Woody Noleen, 52, Colorado Springs, CO, 19:39. Grand Masters (50+): 1. Woody Noleen, 52, Colorado Springs, CO, 19:39. Seniors (60+): 1. Carol Auwarter, 62, 28:07. Female (Overall): 1. Cassandra Hardy, 12, 22:20; 2. Antonia Sancher, 26, 22:56; 3. Anna Trinidad, 23, Colorado Springs, CO, 24:44. Masters (40+): 1. Gretchen Graham, 53, Manitou Springs, CO, 28:12. Grand Masters (50+): 1. Gretchen Graham, 53, Manitou Springs, CO, 28:12. Seniors (60+): 1. Martina Ritchie, 68, Colorado Springs, CO, 32:58.

Sharin’ O’ The Green 5K Fort Collins, CO

Eisenhower Marathon Races Abilene, KS

Northside Stride 5K/10K Run, Walk, Kid’s Fun Run

June 28, 2008 - 9:00 AM Sloan’s Lake, Denver, CO All proceeds benefit the Marcia Mounsy Foundation helping children of northwest Denver

720-937-0633 www.PlannedPethoodPosse.org Register online at Active.com 38

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14 Mile Trail Run

(elevations ranging from 9,600 to 12,200 feet)

Saturday, July 26, 2008 Durango, CO www.go-dmt.org 970-247-1400

2008 Colorado Runner Racing Series Sponsored by the Avery Brewing Company, 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 win $300 and be featured in Colorado Runner magazine. Second and third place 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

PRIZE MONEY! $3,600 Total Prize Purse donated by Avery Brewing Company

Racing Series Scoring

More Age Divisions In 2008!

Date

Name

Distance

Location

January 12

Oatmeal Festival

5K

Lafayette

February 17

President’s Day 5K

5K

Denver

March 15

Sharin’ O’ The Green

5K

Fort Collins

April 19

Greenland Trail Races

8M

Greenland

May 4

Colorado Half Marathon

13.1M

Fort Collins

May 17

Cottonwood Classic

5K

Thornton

June 8

Garden of the Gods 10M

10M

Manitou Springs

June 28

Slacker Half Marathon

13.1M

Georgetown

July 4

Scar Top Mountain Run

12K

Coal Creek Canyon

July 26

Grand Prix Classic

10K

Colorado Springs

August 3

Evergreen Town Race

10K

Evergreen

August 16

Peach Festival

5M

Palisade

September 1

Park to Park

10M

Denver

September 14

Lead King Loop

25K

Marble

October 25

Eerie Erie

5K

Erie

November 9

Panicking Poultry

5K

Boulder

In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 39 and under. The masters division is for runners 40-49. The 50-54 division is for runners ages 50-54. The 55-59 division is for runners 55-59. The 60-64 division is for runners ages 60-64. And, the seniors division is for runners 65 and over. Runners may participate in as many races as they choose, but must compete in four races to be eligible for awards. For races with multiple starts, finish time will be used to calculate points. If a race has scoring trouble, it may be removed from the series. For races with multiple events, only the event listed will be scored. Your division is based on the first race of the year that you score in.

Scoring System UPCOMING SERIES RACES:

2008 Racing Series Schedule

Place All Divisions

1

2

3

4

5

6

7

8

9

10

100

90

80

70

60

50

40

30

20

10

May 4, 2008

May 17, 2008

June 8, 2008

June 28, 2008

Fort Collins, CO

Thornton, CO

Manitou Springs, CO

Georgetown, CO

>> RACE RESULTS << 33, Clifton, KS, 24:22. Female (Overall): 1. Sarah West, 31, Abilene, KS, 23:38; 2. Liz Peyser, 37, Wichita, KS, 25:12; 3. Cindy Zumbrunn, 42, Abilene, KS, 26:05; 4.

Kelly Priest, 29, Manhattan, KS, 26:23; 5. Shannon Demel, 28, Hays, KS, 26:35.

Colorado Parkinson’s Awareness 5K Colorado Springs, CO April 6, 2008 250 Finishers - iming by: Pikes Peak Road Runners - Elevation: Start/Finish = 6,000’

multi-sport Chilly Cheeks Winter Duathlon Denver, CO February 16, 2008 193 Finishers - AMB Chip Timing by: Racing Underground Elevation: Start/Finish = 5,350’

Bernie Boettcher of Silt, CO wins the Widowmaker 11M Trail Run in Grand Junction.

Male (Overall): 1. Tony Tousley, 35, Golden, CO, 51:50; 2. Kyle Peter, 23, Boulder, CO, 52:21; 3. Richard Paradis, 42, Denver, CO, 53:50. Masters (40+): 1. Richard Paradis, 42, Denver, CO, 53:50. Grand Masters (50+): 1. Galen Classen, 54, Denver, CO, 1:03:52. Seniors (60+): 1. Carl Mowery, 66, Fort Collins, CO, 1:19:34.

Female (Overall): 1. Amy Kay Smith, 31, Aurora, CO, 1:00:01; 2. Jacqueline Mariash, 27, Superior, CO, 1:00:09; 3. Amy Dannwolf, 23, Lakewood, CO, 1:00:51.

Masters (40+): 1. Robbin Waters, 50, Aurora, CO, 1:05:40. Grand Masters (50+): 1. Robbin Waters, 50,

Aurora, CO, 1:05:40. Seniors (60+): 1. No Finishers.

For More Results & Racing Series Standings: Check our website at coloradorunnermag.com

The best place for Race Photos!

www.RunningMemories.com 40

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Bernie Boettcher

Male (Overall): 1. Brad Chronister, 21, USAFA, CO, 15:59; 2. Jesse Mortensen, 22, USAFA, CO, 16:14; 3. Joseph Robinson, 21, USAFA, CO, 16:34. Masters (40+): 1. Tom Cole, 51, Golden, CO, 20:17. Grand Masters (50+): 1. Tom Cole, 51, Golden, CO, 20:17.

Seniors (60+): 1. Bob Gassen, 61, Canon City, CO, 23:05. Female (Overall): 1. Adrian Chouinard, 24, Colorado Springs, CO, 18:20; 2. Molly McDaniel, 24, Colorado Springs, CO, 20:23; 3. Heather Bates, 13, Colorado Springs, CO, 20:41. Masters (40+): 1. Hillary Becker, 47, Colorado Springs, CO, 21:19. Grand Masters (50+): 1. Eileen Wilfong, 50, Colorado Springs, CO, 22:28. Seniors (60+): 1. Mary Miesler, 65, Penrose, CO, 43:32.

>> EVENT GUIDE << Not all race information may be correct.

Some races will change dates or start times. Please confirm all information before traveling to an event.

running/walking 05/03 05/03

Blossom Day 5K; 8:00 AM; Canon City, CO; ccblossomfestival.com; 719-269-8790; $$ Bob Turner Classic; 5K; 8:00 AM; Turner Middle School, Berthoud, CO; 970-613-7455

05/03

Cinco-Cinco 5K; 8:30 AM; CSU Oval, Fort Collins, CO; cincocinco.colostate.edu; 970-491-4743; $$

05/03

Collegiate Peaks Trail Run; 50M, 25M; 6:30 AM; Community Center, Buena Vista, CO; collegiatepeakstrailrun.org; 719-395-2472

05/03

Fisher DeBerry Foundation 5K; 8:30 AM; America the Beautiful Park, Colorado Springs, CO; affinityusa.com; 877-352-6224

05/03

Good Samaritan 5K; 8:00 AM; Douglas County Fairgrounds, Castle Rock, CO; svdpcr.org; 303868-5746;

05/03

05/03 05/03

KEY

HRCA Cinco de Mayo 5K; 8:30 AM; Southridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053; KBCO Kinetics Race Around the Rez; 5K; 9:00 AM; Boulder Reservoir, Boulder, CO; boulderroadrunners.org; 303-444-5600; Miles for Miracles; 5K; 8:00 AM; Invesco Field, Denver, CO; bkbltd.com; 303-694-2202;

$$ 08

Chip Timed Events USATF Certified Course Prize Money Offered 2008 Colorado Runner Racing Series Event Race Photography by Running Memories

05/03

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

05/10

CMRA Memorial Run 5K; 4:00 PM; Writer’s Vista Park, Littleton, CO; comastersrun.org

05/03

Shiprock Marathon; 26.2M, 13.1M, 10K Walk;; 7:00 AM; Shiprock, NM; shiprockmarathon.com; 505-368-6302;

05/10

Columbine High School Run For Remembrance; 5K; 8:00 AM; Columbine High School, Littleton, CO; sc.jeffco.k12.co.us; 303-982-4471

05/03

Spirit Challenge; 10K, 5K; 10:00 AM; Steamboat Springs Middle School, Steamboat Springs, CO; runningseries.com; 970-871-3460

05/10

Dandelion Dash; 5K; 8:30 AM; Sopris Park, Carbondale, CO; rffrc.com; 970-384-5694

Take 5 in the Garden of the Gods; 5M, 5K; 8:00 AM; Garden of the Gods Park, Colorado Springs, CO; csgrandprix.com; 719-635-8803;

05/10

05/03

Flat Out 5K; 8:00 AM; Flatiron Crossing Mall, Broomfield, CO; bolderboulder.com; 303-444-7223

05/10

05/03

Women’s River Trail 5K; 9:00 AM; Pepsi Plant, Grand Junction, CO; mmstriders.org; 970-257-9267

Highline Canal Run; 10K, 5K; 8:00 AM; DeKoevend Park, Centennial, CO; ssprd.org; 303798-7515; $$

05/10

05/04

Cinco de Mayo Run; 10K, 5K; 9:30 AM; Colorado State Fair Grounds, Pueblo, CO; socorunners.org; 719-549-7659; $$

Mamma Mia 5K; 8:00 AM; City Park, Denver, CO; bkbltd.com; 303-694-2202;

05/10

Parent Pathways 5K; 5K, 2K; 8:30 AM; Cheesman Park, Denver, CO; parentpathways.com; 303-3216363 x208;

05/04

Colorado Marathon; 26.2M, 13.1M, 10K, 5K; 6:15 AM; Old Town, Fort Collins, CO; thecoloradomarathon.com; 970-227-7384; $$ 08

05/10

Rockin’ Ridge Run; 5K, 1M; 8:00 AM; Northridge Elementary, Highlands Ranch, CO; www1.dcsdk12. org; 303-387-6590

05/04

Crazy Leg’s Trail Run; 10K; 7:00 AM; Devil’s Backbone Trail Head, Loveland, CO; crazylegs10k. info; 970-214-4203

05/10

Run, Walk & Waddle; 5K; 9:00 AM; Sloan’s Lake, Denver, CO; runwalkandwaddle.com; 303-516-0882

05/04

Fairmont 5000; 5K, 1K; 9:00 AM; Fairmont Park, Golden, CO; marla@wispertel.net; 303-215-9116

05/11

05/04

Iron Girl; 5K; 8:00 AM; Veteran’s Park, Denver, CO; IronGirl.com; 727-942-4767;

Colorado Rockies Home Run; 5K; 8:00 AM; Coors Field, Denver, CO; colorado.rockies.mlb.com; 303430-2817;

05/11

05/04

NIKETOWN 5K For Kids; 8:00 AM; NIKETOWN, Denver, CO; niketown5k.com; 303-623-6453;

Mother’s Day Mile; 1:00 PM; Glenwood Medical Associates, Glenwood Springs, CO; glenwoodraces.com; 970-945-2632

05/04

RMRR Trophy Series Race; 8:00 AM; Stapleton Central Park, Denver, CO; rmrr.org; 303-871-8366

05/11

Mother’s Day Telegraph Trail Run; 10K, 5K, 1M; 10:00 AM; Horse Gulch Trailhead, Durango, CO; durangogov.org; 970-375-7313

05/10

Alex Hoag Run for Sunshine; 5K, 1M; 8:00 AM; Security Service Stadium, Colorado Springs, CO; alexhoagrun.org; 719-660-1346; $$

05/11

Mother’s Day Title 9K; 9:00 AM; Boulder Reservoir, Boulder, CO; titlenine.com; 800-3424448

05/10

Balarat Trail Run; 6M, 2M; 10:00 AM; Jamestown, CO; Elaine_VanDeWege@dpsk12.org; 720-4242940

05/11

Spring Fling 5K; 8:00 AM; Redstone Park, Highlands Ranch, CO; bkbltd.com; 303-694-2202;

Seventh Annual

Sunday, Sept. 21, 2008 Half Marathoners Receive Finisher Medals Cash Awards For Breaking Course Records

www.footoftherockies.com May/June 2008

coloradorunnermag.com

41

>> EVENT GUIDE << 05/11

Yappy Dog; 8.6M; 8:00 AM; Mesa Elementary School, Pueblo, CO; socorunners.org; 719-5436982

05/15

Uni-Hill 2K; 6:00 PM; Boulder, CO; 5430sports. com; 303-442-0041; $$

05/17

Black Canyon Ascent; 6M; 8:00 AM; Montrose, CO; sjmr.org; 970-252-0230

05/17

Cottonwood Classic; 5K; 8:00 AM; Thornton, CO; bkbltd.com; 303-694-2202; 08

05/18

Couples Relay; 5K-4M; 8:30 AM; City Park, Fort Collins, CO; couplesrelay.com; 303-800-5353

06/01

05/18

Dolphin Dash; 5K, 1M; 9:00 AM; Meade Park, Cherry Hills Village, CO; chvedadsclub.org; 303806-9018

RMRR Trophy Series Race; 2.4M; 8:00 AM; Stone House Park, Lakewood, CO; rmrr.org; 303-8718366

06/01

05/18

Miles For Smiles; 5K; 9:00 AM; Commons Park, Broomfield, CO; twoangelsfoundation.org; 720940-6078

Steamboat Marathon; 26.2M, 13.1M, 10K; 7:30 AM; Steamboat Springs, CO; steamboatmarathon. com; 970-879-0882; $$

06/07

05/18

The Worldâ&#x20AC;&#x2122;s Toughest 10K; 7:00 AM; Albuquerque, NM; newmexicomarathon.org; 505489-9484;

Dolores Rotary Fun Run; 5K, 2M; 8:00 AM; Joe Rowell Park, Dolores, CO; doloresrotary.com; 970882-4936; $$

06/07

Fish Hatchery 5K; 9:00 AM; National Fish Hatchery, Leadville, CO; active.com; 719-486-0189

05/25

Narrow Gauge 10M; 10M, 5K; 8:00 AM; Durango, CO; go-dmt.org; 970-382-2549;

06/07

Hayden Cog Run; 8.4M, 10K, 5K; 10:00 AM; Hayden, CO; runningseries.com; 970-276-3741

05/25

Wyoming Marathon Races: 52.4M, 26.2M, 13.1M, 5K; 6:00 AM; Lincoln Monument Rest Area, Laramie, WY; angelfire.com/wy2/marathon; 307635-3316;

06/07

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

06/07

Pilot Hill 25K; 7:30 AM; Laramie, WY; highplainsharriers.org; 307-742-3899

05/26

Bolder Boulder; 10K; 7:00 AM; Folsom Field, Boulder, CO; bolderboulder.com; 303-444-7223; $$

06/07

Rider Ramble; 5K, 1M; 8:00 AM; Roosevelt High School, Johnstown, CO; 970-587-4006 Run, Rock & Roll: 5K, 3K; 8:30 AM; Penitente Canyon, Del Notre, CO; delnortechamber.org; 719-657-2845

05/17

Coyote Creek Trail Run; 8M; 8:00 AM; Ceriani Park, Kemmling, CO; runkremmling.com; 970724-3472

05/17

Federal Cup; 5K; 8:15 AM; Federal Center, Lakewood, CO; fedcup5k.com; 303-844-3677

05/17

Fire Hydrant 5K; 5K, 3K; 8:30 AM; Edora Park, Fort Collins, CO; larimerhumane.org; 970-226-3647

05/17

Gleneagle Spirit 5K; 8:30 AM; Antelope Trails Elementary School, Colorado Springs, CO; mrudolph@stuartscottltd.com; 719-492-3974

05/17

Gift of Life and Breath 5K; 9:00 AM; Cherry Creek State Park, Aurora, CO; thegiftoflifeandbreath.com

05/28

06/07

05/17

Sky Mesa Pass Trail Marathon; 26.2M; 8:00 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458

Fountain Creek Migration; 5K, 1M; 6:00 PM; Fountain Creek Nature Center, Fountain, CO; adm. elpasoco.com; 719-520-6745

05/30

Law Day 5K; 10K, 5K, 1M; 6:30 PM; Monument Valley Park, Colorado Springs, CO; lawdayrace@ boyet.com; 719-964-0645

06/07

05/31

Girls On The Run 5K; 9:00 AM; City Park, Denver, CO; bkbltd.com; 303-694-2202;

06/07

05/31

Hope Lives Pink Boa; 5K; 8:00 AM; Runners Roost, Ft. Collins, CO; hopelives.org; 970-225-6200

Sunrise Stampede; 10K, 2M; 8:30 AM; High School, Longmont, CO; sunrisestampede.com; 303-449-2828; $$

06/07

05/31

Run For Rio; 5K; 8:00 AM; Rye, CO; socorunners. org; 719-947-3682

Teva X-1 Trail Run; 5K; 9:00 AM; Vail, CO; tevamountaingames.com; 970-926-4799 x12

06/08

05/31

TriY 5K; 5:00 PM; Santa Fe Trail, Colorado Springs, CO; pprrun.org; 719-481-8728

Casper Marathon; 26.2M, 26.2M Relay, 13.1M; 6:30 AM; Holiday Inn on the River, Casper, WY; runwyoming.com; 307-577-4974; $$

06/01

Leaves Of Hope 5K; 10:00 AM; Wheat Ridge, CO; bkbltd.com; 303-467-4800

06/08

06/01

Mile High Mile; 8:00 AM; State Capitol, Denver, CO; milehighmile.com; 303-358-6696;

Deadwood Mickelson Trail Marathon; 26.2M, 13.1M, 5K, 1K; 7:00 AM; Deadwood, SD; DeadwoodMickelsonTrailMarathon.com; 605-6422382;

05/17

Spiral Drive Run; 4M; 9:00 AM; Riverside Park, Salida, CO; salidarec.com/ccrc; 719-530-0223

05/17

Ute Pass Elementary Run; 5K, 1M; 9:00 AM; Chipita Park Elementary, Chipita Park, CO; lgrieb@ mssd14.org; 719-684-9821

05/18

AAO Corporate Run; 5K; 8:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2202

05/18

05/18

42

AirLife Memorial; 10K, 5K; 8:00 AM; Hudson Gardens, Littleton, CO; bkbltd.com; 303-694-2202; Colorado Colfax Marathon; 26.2M, 26.2M Relay, 13.1M; 6:00 AM; City Park, Denver, CO; coloradocolfaxmarathon.org; 303-435-7683; $$

coloradorunnermag.com

May/June 2008

Run the Rockies Half Marathon; 13.1M, 10K; 8:30 AM; Frisco, CO; emgcolorado.com; 303-635-2815;

06/08

Garden of the Gods 10M; 7:00 AM; Memorial Park, Manitou Springs, CO; gardentenmile.com; 719-473-2625; $$ 08

06/14

NRO Repertory Run; 5K, 2K; 8:00 AM; Riverwalk Center, Breckenridge, CO; nromusic.com; 970453-5825

06/21

Kremmling Classic Trail Run; 10M, 5M, 3M; 7:00 AM; Town Square Park, Kemmling, CO; runkremmling.com; 970-724-3472

06/08

Horsetooth Trail Half Marathon: 13.1M, 8M; 7:30 AM; Horsetooth Mountain Park, Fort Collins, CO; runnersroostftcollins.com; 970-224-9114

06/14

Panoramic at Bear Creek; 4M, 2M, 1M; 7:30 AM; Bear Creek Park East, Colorado Springs, CO; pprrun.org; 719-635-3303

06/21

Mt. Evans Ascent; 14.5M; 8:00 AM; Echo Lake, Idaho Springs, CO; racingunderground.com; 303642-7917; $$

06/08

Rocky Mountain Half Marathon; 13.1M, Women’s 8K; 7:30 AM; Riverfront Park, Denver, CO; rockymountainhalf.com; 888-RUN-5280;

06/15

Cart to Cart Trail Run; 17M, 8M; 8:00 AM; Camp 4 Coffee, Crested Butte, CO; cbmountainrunners.org; 970-349-5326

06/21

Sailin’ Shoes; 10K, 5K; 7:00 AM; Colorado Springs, CO; pprrun.org; 719-685-9513

06/15

Desert R.A.T.S.; 148M Stage Race ; 7:00 PM; Kokopelli Trail, Grand Junction, CO; geminiadventures.com; 303-249-1112

06/21

06/08

Taos Marathon; 26.2M, 26.2M Relay, 13.1M, 5K; 5:00 AM; Kit Carson Park, Taos, NM; traveltaos. com; 575-758-2709

San Juan Solstice 50M; 5:00 AM; Lake City, CO; lakecity50.com; 970-944-2269

06/21

Steamworks Half Marathon; 13.1M; 8:00 AM; Bakers Bridge, Durango, CO; go-dmt.org; 970-2472286;

06/21

Summer Solstice Twilight Trail Run; 10K; 7:00 PM; Vail, CO; vailrec.com; 970-479-2280

06/22

Strawberry Shortcut; 10K, 5K, 1M; 7:00 AM; Centennial Park, Glenwood Springs, CO; strawberryshortcutrace.com; 970-945-7760;

06/26

West End 3K; 6:00 PM; West Pearl St, Boulder, CO; 5430sports.com; 303-442-0041; $$

06/28

24 Hours of Laramie; 8:00 AM; Laramie, WY; geminiadventures.com; 303-652-9949

06/08

Teva Spring Runoff; 10K; 9:00 AM; Vail, CO; tevamountaingames.com; 970-926-4799 x10; $$

06/08

Turquoise Lake Half Marathon; 13.1M; 9:00 AM; National Fish Hatchery, Leadville, CO; active.com; 719-486-5317

06/11

Summit Trail Running Series I; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970453-1734

06/12

Tenderfoot Hill Climb; 2M; 6:00 PM; Salida, CO; fibark.net; 719-530-8685

06/14

CMRA South Valley 10K; 8:00 AM; South Valley Park, Littleton, CO; comastersrun.org; 303-8687248

06/14

FibArk Trail Races; 10K, 5K; 8:00 AM; Salida, CO; fibark.net; 719-530-8685

06/14

Greenwood Village Goosechase; 10K, 5K; 7:45 AM; William McKinley Carson Park, Greenwood Village, CO; goosechase.org; 303-290-9922

06/14

Joe Colton’s Off Road Adventure; 15M, 10M, 10K, 5K, 1M; 9:00 AM; Tolland Road, Rollinsville, CO; joecoltonadventure.org; 303-258-7113

06/14

06/14

06/15

Estes Park Marathon; 26.2M, 13.1M, 10K, 5K; 7:00 AM; Estes Park High School, Estes Park, CO; epmarathon.org; 970-586-4908;

06/15

Father’s Day 5K; 8:00 PM; Fort Collins, CO; fcgov. com; 970-221-6358

06/15

Hill Run-Off; 1M; 6:00 PM; Boulder, CO; americasmileraceseries.com; 303-443-1297;

06/15

$$

Stadium Stampede; 5K, 1K; 8:00 AM; INVESCO Field, Denver, CO; stadiumstampede.org; 303-8377043; $$

$$

06/18

Summer Solstice Race; 5K; 6:30 PM; City Park, Denver, CO; DowningGroupMail@aol.com; 303430-2817;

06/28

Laramie 100; 100M; 8:00 AM; Laramie, WY; geminiadventures.com; 303-652-9949

06/18

Summit Trail Running Series II; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970453-1734

06/28

Healthy Heart, Mind, & Soul Run; 10K, 5K, 1M; 7:00 AM; Santa Clara Pueblo, NM; recreation@ santaclarapueblo.org; 505-735-7326 x205;

06/19

Big Horn Trail Runs; 100M, 50M, 50K, 30K; 5:00 AM; Dayton, WY; bighorntrailrun.com

06/28

06/21

Belmont Butt Buster; 5M; 7:30 AM; Nature Center, Pueblo, CO; socorunners.org; 719-544-1029

Northside Stride; 10K, 5K; 9:00 AM; Sloan’s Lake, Denver, CO; heartofnorthdenverrunningclub.com; 303-937-5082;

06/28

LaSportiva Trail Race Trifecta; 13.1M, 5M, 4M; 9:00 AM; Snowmass Village, CO; runtherockies. com; 970-333-1159; $$

06/21

Buffalo Creek Scramble; 5M; 10:00 AM; Wellington Lake, Buffalo Creek, CO; martinich@ msn.com; 303-932-1121;

Slacker Half Marathon; 13.1M, 4M; 8:00 AM; Georgetown, CO; slackerhalfmarathon.com; 303679-2312; 08

06/28

Veteran’s Home Run; 5K, 3K; 7:00 AM; Falcon Stadium, USAFA, CO; pprrun.org; 719-636-2696

Mt. Falcon Trail Race; 8M; 8:00 AM; Mt. Falcon Park, Morrison, CO; evergreenrecreation.com; 303-674-6441

06/21

Desert R.A.T.S. Trail Marathon; 26.2M; 7:00 AM; Slickrock parking lot, Moab, UT; geminiadventures. com; 303-652-9949

06/28

Women’s Distance Festival; 5K; 7:30 AM; City Park, Pueblo, CO; socorunners.org; 719-676-7343

BKB L

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Road Races ~ Multi-Sport Event Management and Timing Services

2008 Events Calendar and Information:

www.bkbltd.com Upcoming Events:

May 3 Girls On The Run 5K, Denver HRCA Cinco De Mayo 5K, Highlands Ranch June 1 Miles For Miracles 5K, Denver Mile High Mile, Denver May 4 Leaves Of Hope 5K, Wheat Ridge Iron Girl 5K, Denver June 7 Colorado Marathon Races, Ft. Collins HRCA Tune Up Sprint Tri, Highlands Ranch May 10 June 15 Parent Pathways 5K, Denver Stadium Stampede 5K, Denver Mamma Mia 5K, Denver July 4 May 11 Freedom Run 5K, Evergreen Spring Fling 5K, Highlands Ranch Boogie’s Diner Buddy Run 5M, Aspen May 17 HRCA Independence Day 5K, Highlands Ranch Cottonwood Classic 5K, Thornton July 19 May 18 HRCA Tri-N-July Sprint Tri, Highlands Ranch Colorado Colfax Marathon Races, Denver July 24 AAO Corporate Run, Denver Deseret Morning News Marathon, SLC Airlife Memorial 10K/5K, Littleton July 26 May 31 Mentor’s Walk, Denver Kipture Primary School Foundation and Steve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM

May/June 2008

coloradorunnermag.com

43

Salomon Women’s XA Pro 3D GORE-TEX® Footwear with XCR® Product Technology

06/29

Couples Relay; 5K-4M; 8:30 AM; Washington Park, Denver, CO; couplesrelay.com; 303-800-5353

07/12

Hogback Hustle 5K; 8:30 AM; City Park, New Castle, CO; ewysocki@holycross.com; 970-9849705

06/29

River Run; 5K; 8:00 AM; Visitor Center, Lyons, CO; lyons-colorado.com; 303-823-8250; $$

06/29

Race for the Mountains; 10M, 5K; 9:00 AM; Oasis 9600, Breckenridge, CO; mountain2mountain.com; 970-376-0754

07/12

Howelsen Hill 8M; 9:00 AM; Howelsen Hill, Steamboat Springs, CO; runningseries.com; 970870-9273

06/29

USATF National Trail Running Championships; 10K; 9:00 AM; Steamboat Ski Area, Steamboat Springs, CO; runningseries.com; 970-875-2329; $$

07/12

Mountain Park Trail Run; 7M, 4M, 1M; 8:30 AM; Mountain Park, Durango, CO; durangogov.org; 970-375-7313

07/04

Blue Ribbon Trail Race; 10K; 7:30 AM; Memorial Park, Silverton, CO; ebussilvertonws.ebusbuilder. com; 970-387-5654

07/12

Rogers River Run; 5K; 7:30 AM; Boulder County Fairgrounds, Longmont, CO; ci.longmont.co.us/rec; 303-651-8405

07/04

Boogie’s Diner Buddy Run; 5M; 8:00 AM; Boogie’s Diner, Aspen, CO; bkbltd.com; 303-6942202;

07/13

Barr Trail Mountain Race; 12M; 7:00 AM; Cog Railway Station, Manitou Springs, CO; runpikespeak.com; 719-590-7086; $$

07/04

Firecracker 5K; 8:15 AM; Leadville, CO; active. com; 719-486-5317

07/13

CMRA Mountain Madness; 12K; 7:30 AM; Christies of Genessee, Genessee, CO; comastersrun.org; 303-794-2952

07/04

FireKracker 5K; 8:00 AM; City Park, Fort Collins, CO; fortcollinsrunningclub.org; 970-493-5220;

07/13

Donor Dash; 5K; 8:00 AM; Washington Park, Denver, CO; donoralliance; 303-380-5633;

07/04

Freedom Run; 5K; 8:00 AM; Evergreen, CO; bkbltd.com; 303-694-2202;

07/13

RMRR Trophy Series Race; 2M; 8:00 AM; Bible Park, Denver, CO; rmrr.org; 303-871-8366

07/04

Gothic to Crested Butte 1/3 Marathon; 8.3M; 8:00 AM; Gothic, CO; rmbl.org; 970-349-7231

07/19

Race for the Cure; 5K; 8:00 AM; Rio Grande Park, Aspen, CO; aspenraceforthecure.com; 970-9200250;

HRCA Independence Day 5K; 8:30 AM; Town Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;

07/19

Women’s Distance Festival; 5K; 7:30 AM; N. Monument Valley Park, Colorado Springs, CO; pprrun.org; 719-635-3833

07/04

07/04

Independence 10K; 8:30 AM; Breckenridge, CO; townofbreckenridge.com; 970-453-1734

07/20

Berry Picker Trail Run; 5M; 9:00 AM; Vail, CO; vailrec.com; 970-479-2280

07/04

Liberty Run; 4M; 8:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2202;

07/20

Couples Relay; 5K-4M; 8:30 AM; America the Beautiful Park, Colorado Springs, CO; couplesrelay. com; 303-800-5353

07/04

Palmer Lake 4th of July 4M; 7:30 AM; Palmer Lake Regional Park, Palmer Lake, CO; july4funrun. com; 719-481-1747

07/20

Silver Rush Trail Run; 50M; 7:00 AM; Leadville, CO; leadvilletrail100.com; 719-486-3502

Scar Top Mountain Run; 12K; 8:00 AM; Coal Creek Community Center, Coal Creek Canyon, CO; racingunderground.com; 303-642-7917; 08

07/20

07/04

Vail Half Marathon; 13.1M; 8:00 AM; Vail, CO; vailrec.com; 970-479-2280

07/22

07/04

Spruce Canyon 5K; 8:00 AM; Coal Creek Community Center, Coal Creek Canyon, CO; racingunderground.com; 303-642-7917;

Freeman Myre Corporate Challenge; 5K; 6:30 PM; Colorado Technology Center, Louisville, CO; fmcorporatechallenge.com; 303-635-2815; $$

07/23

07/04

Superior Downhill Mile; 1M; 7:00 AM; Superior, CO; superiordownhillmile.com; 720-323-1328; $$

Summit Trail Running Series IV; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970453-1734

07/24

hours of testing and be flexed up to

Paint Mines 6K; 6:30 PM; Calhan, CO; elpasocountyfair.com; 719-573-4133

07/05

Gateway Canyons 4th of July Half Marathon; 13.1M, 5K; 7:30 AM; Gateway Canyons Resort, Gateway, CO; gatewaycanyons.com; 970-931-2458

07/26

Classic 10K; 10K, 5K; 7:00 AM; Colorado Springs, CO; csgrandprix.com; 719-635-8803; $$ 08

200,000 times underwater. There can be

07/05

Leadville Trail Marathon; 26.2M, 15M; 8:00 AM; Leadville, CO; leadvilletrail100.com; 719-486-3502

07/26

no leaks and no excuses. Only then can

07/05

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

Kennebec Challenge Trail Run; 15M; 8:00 AM; La Plata City Campground, Durango, CO; go-dmt.org; 970-385-7230

07/26

Kid’s Cure for Cancer; 5K, 1K; 8:00 AM; Metro Park at Inverness, Englewood, CO; brentsplace. org; 303-831-4545

07/26

Run For Hope; 5K; 8:00 AM; City Park, Fort Collins, CO; runforhope.net; 970-229-1366

07/26

Spring Creek Memorial; 9M, 5K; 8:00 AM; Spring Creek Trailhead, Steamboat Springs, CO; runningseries.com; 970-875-2329

07/27

Golden Gate Canyon Trail Run; 12.7M, 4.5K; 8:00 AM; Golden Gate Canyon State Park, CO; runuphillracing.com; 303-870-0487

07/27

State Games of America; 5K; 7:30 AM; North Monument Valley Park, Colorado Springs, CO; stategamesofthewest.org; 719-634-7333 x1003

07/31

Mountain R.A.T.S.; 6:00 AM; Steamboat Springs, CO; geminiadventures.com; 303-652-9949

07/31

Pearl St Mile; 1M; 6:00 PM; Boulder, CO; 5430sports.com; 303-442-0041; $$

Evergreen Mountain Trail Race; 10K; 8:00 AM; G2324 Alderfer/Three Sisters Park, Evergreen, CO; evergreenrecreation.com; 303-674-6441

05/04

South Rim Duathlon; 10:00 AM; Sale Barn Trailhead, Durango, CO; calliesra@ci.durango. co.us; 970-375-7308

High Mountain Runs; 50K, 25K; 8:00 AM; High

05/04

Tri For Your Cause; 9:00 AM; Boulder Reservoir, Boulder, CO; triforyourcause.com; 303-819-6273;

05/10

Barkin’ Dog Duathlon; 7:30 AM; Cherry Creek State Park, Denver, CO; racingunderground.com; 303-642-7917; $$

Footwear made with GORE-TEX® fabric is the most tested in the world.

It’s how we know it will provide predictable comfort every day, in all conditions. Every footwear design that uses GORE-TEX fabric must endure ®

it carry the GUARANTEED TO KEEP YOU DRY® promise.

Shop for great gear at gore-tex.com

07/05

Run For Independence; 5M; 9:00 AM; Winter Park, CO; playwinterpark.com; 970-726-4118

07/06

Mountain Madness Half Marathon; 13.1M, 10K; 8:00 AM; Howellson Hill, Steamboat Springs, CO; runningseries.com; 970-879-1250

07/06

Summer Roundup Trail Run; 12K; 7:00 AM; Bear Creek Park, Colorado Springs, CO; summerroundup.com; 719-473-2625

07/06

Vail Hill Climb; 7.5M; 8:00 AM; Vail’s Mountain Haus, Vail, CO; vailrec.com; 970-479-2280; $$

07/09

Summit Trail Running Series III; 5:45 PM; Breckenridge, CO; townofbreckenridge.com; 970453-1734 l o c a t i o n

07/11

e i g h t

Hardrock Hundred Mile Endurance Run; 100M; 6:00 AM; SIlverton High School, Silverton, CO; hardrock100.com; 970-259-3693

Dog Dare You Wolford Trail Run; 13.1M, [ d a t e Double ] 3.1.08

07/12

multi-sport

5M; 7:00 AM; Wolford Reservoir Dam, Kemmling,

runkremmling.com; 970-724-3472 [ c l i e n t CO; ] WL Gore

experience more...

[ job no ]

07/12

[ title ]

Salomon Womens

Trail Institute, RunnerLeadville, CO; hminet.org; [ p u b Mountain ] 07/12 210-573-3997

© 2008 W. L. Gore & Associaes, Inc. GORE-TEX®, XCR®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates.

[ issue ]

May/June

[ media ]

4/C

.125 coloradorunnermag.com

[ bleed ]

44

[ live

]

2.25 x 9.875

May/June 2008

This Page: Derek Griffiths / Running Memories Opposite: Highline Sports & Entertainment

We test the shoes.

You test Yourself.

>> EVENT GUIDE <<

05/11

Little Foot Triathlon; 6:30 AM; Bear Creek Lake Park, Morrison, CO; littlefoottri.com; 303-271-3753

06/19

05/18

Summer Open Sprint Triathlon; 8:30 AM; Union Reservoir, Longmont, CO; withoutlimitsproductions. net; 303-408-1195;

Stroke & Stride III; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

06/21

05/18

Tri The Rock; 8:00 AM; Butterfield Park, Castle Rock, CO; tritherock.com; 720-733-2284

Tri the Creek Sprint Triathlon; 7:00 AM; Cherry Creek State Park, Aurora, CO; trithecreek.com; 720-931-6732 x6732;

06/21

05/24

Narrow Horse Triathlon; 8:00 AM; Durango, CO; go-dmt.org; 970-247-2286

07/13

Tri It High Sprint Triathlon; 9:00 AM; Lake County Aquatic Center, Leadville, CO; lakecountyco.com; 719-486-4142;

07/15

Dip & Dash V; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

XTERRA Buffalo Creek Off-Road Triathlon; 9:00 AM; Wellington Lake, Buffalo Creek, CO; youtriit. com; 303-932-1121;

07/17

Stroke & Stride VII; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

Dip & Dash II; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/19

HRCA Tri it in July Sprint Triathlon; 6:00 AM; Eastridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053

07/20

Boulder Peak Triathlon; 6:30 AM; Boulder Reservoir, Boulder, CO; 5430sports.com; 303-4420041; $$

07/22

Dip & Dash VI; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

05/24

Pelican Fest Triathlon; 8:00 AM; Windsor, CO; pelicanfest.com; 970-686-5828;

06/24

06/01

Longmont Triathlon; 6:30 AM; Centennial Pool, Longmont, CO; ci.longmont.co.us; 303-651-8405

06/26

Stroke & Stride IV; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

06/05

Stroke & Stride I; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

06/28

Lake To Lake Triathlon; 6:30 AM; North Lake Park, Loveland, CO; lovelandlaketolake.com; 970669-6372;

06/07

Big Sky Duathlon; 8:00 AM; Community Center, Bennet, CO; racingunderground.com; 303-6427917; $$

06/29

Danskin Womenâ&#x20AC;&#x2122;s Triathlon; 7:00 AM; Aurora Reservoir, Aurora, CO; danskin.com; 800-4529526;

07/24

Stroke & Stride VIII; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

06/07

HRCA Tune Up Sprint Triathlon; 6:00 AM; Westridge Recreation Center, Highlands Ranch, CO; highlandsranchrunseries.com; 303-471-7053;

06/29

Prospect Lake Triathlon; 7:30 AM; Memorial Park, Colorado Springs, CO; prospectlaketriathlon.com; 719-337-2737;

07/26

State Games of America Triathlon; 7:15 AM; Prospect Lake, Colorado Spring, CO; stategamesofthewest.org; 719-634-7333 x1003

06/07

Milkman Triathlon; 8:00 AM; Lake Van, Dexter, NM; milkmantriathlon.com; 575-734-5415

07/01

Dip & Dash III; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/27

Crested Butte Bank XTERRA Triathlon; 9:00 AM; Grant Lake at Skyland, Crested Butte, CO; cbbanktri.com; 970-349-0170; $$

06/08

Mini Haha Triathlon; 8:00 AM; Broomfield, CO; broomfield.org; 303-464-5500

07/03

07/27

My Way or The Tri Way; 7:30 AM; Aurora Reservoir, Aurora, CO; thetriway.com; 720-9342345;

06/08

Spring Tri IT; 10:00 AM; Joe Rowell Park, Dolores, CO; brendaksmith@remax.net; 970-565-2000 x23; $$

Stroke & Stride V; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

07/08

Dip & Dash IV; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/29

Dip & Dash VII; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

06/12

Stroke & Stride II; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

07/10

Stroke & Stride VI; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

07/31

Stroke & Stride IX; 6:00 PM; Boulder Reservoir, Boulder, CO; racingunderground.com; 303-6427917;

06/14

Clear Creek Challenge; 9:00 AM; Georgetown, CO; clearcreekchallenge.com; 970-209-9260

07/12

06/15

5430 Sprint Triathlon; 7:30 AM; Boulder Reservoir, Boulder, CO; 5430sports.com; 303-442-0041; $$

Cabbage Head Duathlon; 8:00 AM; Community Church, Wiggins, CO; racingunderground.com; 303-642-7917; $$

06/17

Dip & Dash I; 6:00 PM; Aurora Reservoir, Aurora, CO; majrae.com; 303-359-8042;

07/13

Table Mountain Triathlon; 6:30 AM; Duncan YMCA, Arvada, CO; tablemountaintriathlon.com; 303-422-4977; $$

d

d

Race directors: Submit your event listing for free at coloradorunnermag.com

d

SPRING MARKETPLACE FOR MORE INFORMATION ON THE MARKETPLACE: CALL TRACY COLLINGS - 847.675.0200 x203

May/June 2008

coloradorunnermag.com

45

>> THE LIGHTER SIDE <<

Streaking For most of us, there are days when it is tough to find the motivation or time to run. That’s not so much with Scott Snyder of Littleton. He has to keep his daily running streak Scott Snyder may have completed such running feats as the 135-mile Badwater Ultramarathon, the Grand Slam of Ultrarunning, and the world’s first 100 mile cruise ship run, which included 274 laps on the promenade deck of the Queen Mary 2, but his biggest accomplishment may be that he has been running everyday for more than 26 years. Rain, snow, and sleet don’t slow him down. Painful injuries like an Achilles tendon tear don’t stop him. The 52-year-old emergency physician from Littleton puts one foot in front of the other everyday, because to miss a run would mean the end of an era.

When did you start your running streak?

December 30, 1981 is the last day I didn’t run. Since then I’ve finished medical school, internship, residency, seven years in the U.S. Army, and now over sixteen years of Emergency Medicine practice. The United States Running Streak Association (www.runeveryday.com) defines a streak as at least one mile run a day without the use of mechanical aid, such as crutches or canes.

What motivates you to run everyday?

It’s habit now, although it started with my wife buying me a running log book. I wanted to see how many days in a row I could fill in the mileage entry. I still don’t know how many days in a row I can fill in the mileage entry...

How do you remain injury free?

I don’t. I’ve had a groin tear that cost almost a year of training and a partial tear of my Achilles tendon during a Leadville race that cost me over a year of training.

I would run my daily mile in a cast boot, hopping and stomping down the street.

I’ve had bilateral Morton neuromas removed from my feet. I couldn’t train for six weeks and ran with my feet tightly taped so the surgery sites wouldn’t split open; one did anyway. I’ve ruptured two disks in my back and at one point because of a bulging disk, I didn’t have enough strength in my left leg to lift my body weight (more hopping and dragging). I’ve also been in the cardiac cath lab where I had two stints placed in coronary arteries. The process involves threading a catheter into the heart through a three to four millimeter hole in the femoral artery in the groin. I ran for a few days after that holding pressure against the groin site to keep the clot in place. I must have looked like a pervert!

What are your running goals?

Short term? One foot in front of the other.

What do your friends and family think of your running obsession?

My wife has been gracious enough to allow me this interruption in our lives. It’s her fault anyway. My running friends “get it” but my other friends don’t.

46

coloradorunnermag.com

May/June 2008

Photos courtesy of Scott Snyder

What are the worst conditions you’ve faced to keep the streak going?

The obvious answer might be the coldest, hottest, most snow, or most wind, but really bad conditions make it easier to get out the door; the challenge of the weather is a great motivator. I think extending the streak at the expense of sleep is the hardest challenge. I try to remember the words of an ER nurse friend of mine who is quick to say, “You’re going to be dead a long time; sleep then.”

6 125 STAGES

MI LES

1

Photo: Kevin Arnold

UNFORGETTABLE EXPERIENCE

CHALLENGE YOURSELF IN SOME OF THE MOST SPECTACULAR SCENERY ANYWHERE. JOIN OTHER TWO-RUNNER TEAMS FROM AROUND THE WORLD IN THIS FULLY-SUPPORTED, MULTI-STAGE ENDURANCE RACE. THE ADVENTURE CONTINUES.

THE 2ND ANNUAL GORE-TEX TRANSROCKIES RUN TM

Teams of 2

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6 Stages • 125 miles

Registration

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AUGUST 25-30, 2008

| BUENA VISTA TO BEAVER CREEK, CO

Four categories: Men, Women, Mixed & Men 80+ (combined ages add to 80+)

details

at

www.transrockies.com

Gore and Transrockies are proud to sponsor the efforts to complete the Continental Divide Trail.

Join us to help make history. © 2008 W. L. Gore & Associates, Inc. - GORE®, GORE-TEX ®, GORE-TEX TM TRANSROCKIES RUN, and designs are trademarks of W. L. Gore & Associates 1-800-GORE-TEX

~

Sunday, July 13, 2008 Washington Park • 8am - 10:30am 5K run/walk • 1K dash • kids races

Register today!

ONLINE

DonorAlliance .org/DonorDash

IN-PERSON

starting May 30 at select running stores

honor celebrate recognize For runners, walkers and the entire family to honor the lives of organ and tissue donors, celebrate the lives of organ and tissue recipients and recognize the lives of those waiting for a lifesaving transplant.