Colorado Runner - Issue 3: January/February 2004

COLORADO RUNNER Vol 1 - Issue 3: January/February 2004

™

$3.00

The Youth Issue Also Inside:

Jumpstart Your Training

Magic Moments in Magical Kenya

Colorado Runner 28 Tecoma Circle Littleton, CO 80127

Colorado’s Running Magazine

PRSRT STD US POSTAGE PAID DENVER, CO PERMIT NO. 239

www.coloradorunnermag.com

COLORADO RUNNER

™

Vol 1 - Issue 3: January/February 2004

Features The Fast Lane Scott Larson...Page 7

Snowshoeing 101

Everything You Need To Know...Page 8

On The Run

Kenya’s Safaricom Marathon...Page 10

Training Smarts

Jumpstart Your Running Routine...Page 13

Children’s Fitness

A Case for Taking Responsibility...Page 42

Departments Running Shorts...Page 9 Avoiding Injury...Page 12 Race Reports...Page 14 Race Results...Page 34 Race Calendar...Page 38 Age Group Experts...Page 41 HAVE AN OPINION? Colorado Runner 28 Tecoma Circle Littleton, CO 80127

Hit the Dirt...Page 43 The Lighter Side...Page 46

editorial@coloradorunnermag.com On The Cover: Start of the girls high school 4A cross country championships in Colorado Springs Above: Runners at the Rim Rock Run 37K in Grand Junction www.coloradorunnermag.com

January/February 2004:

reebokrunner.com

Š2004 Reebok International Ltd. All Rights Reserved. REEBOK, VECTOR, and (

) are registered trademarks and OUTPERFORM is a trademark of Reebok International.

CREDITS

Letter from the Publisher

Publisher Derek Griffiths derek@coloradorunnermag.com

Hello Runners!

A new year is here, bringing with it a new chance to lower your 5K PR or to train for a marathon. I hope your winter training is going well and that you’re sticking to your New Year’s fitness resolutions after a month of holiday gorging!

This is “The Youth Issue” with several features focusing on Colorado’s younger runners. We have race reports from the high school cross country championships in Colorado Springs, several college cross country meets and the Girl Scouts 5K, which had hundreds of young runners. We also have an article focusing on a common injury in youth runners, as well as an article about children’s running and how parents can help their kids stay active and eat well.

As we celebrate the new year, Colorado Runner wants to bring more recognition to runners around the state. That’s why we’ve started a racing series where runners can compete for prizes and for a moment in the spotlight. The series highlights road races throughout Colorado and we hope you have fun competing in your age group. You’ll be able to track your progress through the year by checking the results listed in each issue.

Editor Jessica Griffiths jessica@coloradorunnermag.com Contributing Writers Andy Bupp Freddi Carlip Randy Lindsey Neal Henderson Joyce Rankin Jeff Recker Ken Sheridan Jake Thamm Advertising derek@coloradorunnermag.com 720-570-3469

For those who love FREE STUFF... we are giving away a pair of snowshoes for our magazine subscribers this month. Good luck on winning!

Have fun training!

Derek

Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publishers.

Unsolicited manuscripts, photographs, race results or other materials are welcome.

They can only be returned if accompanied by a self-addressed envelope. Colorado Runner is published 6 times a year. The publication deadline for each issue is one month prior to its release. A one year subscription costs $15. Please send address changes to the above address because bulk rate mail will not be forwarded.

Fleet Feet Boulder

1035 Pearl Street Suite 100 Boulder, CO 80302 303.939.8000

Personal fitness begins with a personal fit.

Fleet Feet Sports is dedicated to meeting the needs of runners of all ages and paces.

Since 1976, we have provided expert service and the finest selection of footwear, apparel and accessories. Visit one of our Colorado locations and discover the Fleet Feet difference.

: January/February 2004

Hours: M-F 10am -8pm Sat 10am -7pm Sun 12pm -6pm

Fleet Feet Thornton

Village at Park Centre

1005 W. 120th Ave., Suite 250 Westminster, CO 80234 303.451.6964 Hours: M-F 10am -7pm Sat 10am -6pm Sun 12pm -4pm www.fleetfeet.com

www.coloradorunnermag.com

The Fast Lane

F

Scott Larson

ormer U.S. marathon champion Scott Larson has had a tough year. He suffered from heat stroke during the Falmouth Road Race in Massachusetts in late August. “My body temperature actually got up to 108 degrees!” he said. For most people, a temperature that high would have been critical, but doctors say Larson was able to pull through it because of his superior athletic conditioning.

Victor Sailor

By September, Larson was back on the race circuit with a win at the Boulder Backroads Half-Marathon. He set a blazing course record time of 1:06:31. The win gave him a confidence boost for the upcoming New York City Marathon in November. “I was ready to roll,” he said, “but unfortunately it got too hot.” Larson raced through the first half of the race in 1:05:49, then fell back during the second half as temperatures began to climb. He was able to clinch the third American spot in 2:23:10. Not bad for one of his slower races, but not the time Larson was hoping for either.

During his younger years, Larson never had dreams of becoming a professional runner. He grew up in Boulder and graduated from Fairview High School in 1989 as a soccer and basketball player. He attended the Colorado School of Mines for one semester, then transferred to the University of Colorado. He decided to try out for CU’s cross country team as a sophomore, hoping to grab one of the walk-on spots. “It was a spur of the moment thing,” he said, “but I was able to make varsity that year.”

And a star was born. Larson went on to become a collegiate All American.

By 1997, Larson was ready to try longer distances.

He debuted in the marathon with a 17th place finish at Chicago, running his current marathon PR of 2:14:57. In 2001, he set a PR in the half marathon by racing to a 1:03:08 finish at the World Championships as the top American. That same year, he became the U.S. marathon champion at the New York City Marathon.

“That was the highlight of my career so far,” he said, “but I think my best marathon is still ahead of me.”

For now, Larson is concentrating on running fast at a half marathon in San Diego in January, then the U.S. Olympic Marathon Trials in Birmingham, Alabama in February. He admits that the marathon is a challenging event because you can train for months and then “one little thing will go wrong.” He trains at a staggering intensity, putting in 130-mile weeks in his quest for speed and endurance. His week begins on Sunday with a 20-22 mile long run. Monday, Thursday and Saturday are “easy” days with two daily runs totaling 16-18 miles. Tuesday is for short intervals on the track. Wednesday calls for a medium long run of 15-18 miles. Friday is the day for longer track intervals. In addition to the grueling routine, Larson likes “to get plenty of sleep,” although as far as the diet goes, “I can pretty much eat whatever I want!”

The Superior resident says he’s enjoying Colorado’s winter weather and he likes to train at his parents remote cabin near Fairplay. “I love going up there and training. You get away from all of the little daily things you’re always worried about.” At 10,800 feet, he says the views are breathtaking and there are plenty of dirt roads and trails to discover.

And although running definitely takes up most of his time these days, Larson does have a few other interests. “I love to ski and I like going up in the mountains to camp.”

January/February 2004:

What’s All This I Hear About Snowshoeing?

F

by Jake Thamm

or those of us who love to run, sometimes winter can get in the way. Slick roads, sketchy footing, and snow covered foot bombs on the trails can make your run more like a survival test. But you can’t just sit around and wait for spring, and besides, that snow is so inviting. So, why not take advantage of it? If you haven’t tried snowshoeing to invoke the endorphin gods, ‘tis the season. The saying goes, if you can walk, you can snowshoe. And if you like to run, and if the snowshoe fits……..

With the right equipment, you can make your snowshoeing an incredible aerobic experience and you may find parts of your legs that wake up for the new challenge. (They’ll let you know afterwards). The snowshoeing part itself is easy – with the right gear. One foot in the front of the other and pretty soon you’re rediscovering your favorite trail under a cover of white. If you’re new to the sport, here are some of the things you should look for in a good snowshoe.

Like skis or running shoes, the right snowshoe can really make a difference in your outing. Perhaps the single most important consideration for running on snowshoes is the binding. Look for a design that fits your foot and has components that are waterproof so they won’t stretch or freeze after they’ve become wet. Bindings that use nylon webbing have a tendency to loosen if they get soaked from either sweat or melting snow.

Also, look for bindings that cinch for a tight fit, but without pressure points from straps or buckles.

The size and shape of a snowshoe can also make it more or less enjoyable to run in. If you’re running for exercise, the more ergonomic the snowshoe is designed, the better. Snowshoes were originally intended to keep you from sinking up to your waist, but if you’re running on packed trails, floatation will not be your primary consideration. Rather, you’ll focus on maneuverability and stride ease. Also, look for shoes that are symmetrically shaped (if you cut the shoe lengthwise in half, both halves would be the same), because symmetry is equated with balance. If you have a tendency to pronate or supinate, an asymmetrically shaped shoe can exacerbate the proclivity. Check for a comfortable fit while you’re in the store, walk around and test your feet in them, because when you get on the trail, any discomfort or pressure points you may sense in the store will be magnified outdoors.

Weight of the shoes is also a consideration.

The lighter the shoe is the less you’ll have to haul around. On the other hand, durability and quality of construction can impact your experience as well. It’s great to have a feather light shoe, but if it falls apart after your first mile, well…..you get the idea. So choose a shoe that has quality components and is still relatively lightweight, and ideally, a balanced snowshoe that allows you a natural stride.

Finally, traction. If you’re running on hard snow, or ice, or even frozen mud, you’re going to appreciate the traction a good snowshoe can give you. Running in snowshoes is harder than running on pavement (without snowshoes). You don’t really want, : January/February 2004

or need, big crampons when you’re running – just enough to keep you from slipping and sliding. Besides, larger claws add weight. Most high quality running snowshoes feature either aluminum or titanium claws.

Both are lightweight and very durable. The aluminum claws are much less expensive, but weigh slightly more than titanium. Most “running and fitness” models are between 20 and 25 inches long, and 7 to 8 inches wide, and weight between 2 and 2.5 pound per pair. Prices range from $150 to $400 per pair.

After a few snowshoe runs, you may develop a strong affinity for the sport, so where do you go with it? Fortunately, in the state of Colorado, you can find a number of competitive events almost every weekend throughout the winter. There are even national and just recently, international competitions held in a number of locations around the world.

There a number of web sites and regional sports publications that post the events and if you go, there are often snowshoes you can “demo” for free provided by many of the manufacturers. Try a variety of them and pick the one that’s right for you and the way you run. There are also a number of events held at night where the trails are marked by glow sticks. It can be a wonderful experience, and usually afterwards, there are prizes, parties and of course, awards for the winners. But just participating has its own reward.

Jake Thamm is the owner of Boulder-based Crescent Moon Snowshoes. If you’d like to find out more about snowshoes or events, email him at jake@crescentmoonsnowshoes.com. To win a free pair of Crescent Moon Snowshoes, check out page 9.

Start of the Beaver Creek Snowshoe Advernture Race www.coloradorunnermag.com

Running Shorts DoDo you

Crisp mountain air... Fresh powder...

Views for miles...

This experience can be yours when you win a FREE pair of Crescent Moon Snowshoes (a $239 value)!

Only magazine subscribers are eligible to win.

It’s our way of saying thanks!

crescent moon ®

Crank up your computer and crank out a few words about your best or worst snowshoe experience. Never tried it? No worries. Tell us why you want to start.

You don’t have to be Shakespeare to win. Just scribble out a few thoughts and email them to jessica@coloradorunnermag.com. You can also send a letter to: Colorado Runner 28 Tecoma Circle Littleton, CO 80127.

The deadline for entries is Feb. 10. Please include your name and phone number.

Area Olympic Marathon Trials Qualifiers Male:

Alan Culpepper

Louisville, CO

2:09:41

Eddy Hellebuyck

Albuquerque, NM

2:12:47

Peter De La Cerda

Alamosa, CO

2:14:41

Scott Larson

Boulder, CO

2:15:26

David Morris

Albuquerque, NM

2:15:27

Teddy Mitchell

Albuquerque, NM

2:16:00

Scott Goff

Boulder, CO

2:16:36

Shawn Found

Boulder, CO

2:18:29

Chris Banks

Albuquerque, NM

2:18:52

Art Siemers

Arvada, CO

2:18:52

Eric Mack

Boulder, CO

2:20:09

Patrick Muturi

Lafayette, CO

2:20:43

Brantley Lutz

Albuquerque, NM

2:20:55

Sean Nesbitt

Boulder, CO

2:21:30

Women: Colleen De Reuck

Boulder, CO

2:28:01

Deeja Youngquist

Albuquerque, NM

2:29:01

Katie Blackett

FIT FOR THE WAY YOU RUN the premier running collection by reebok

Bill Rodgers Running Center DB Sports Days Sports Rhode Runner Yankee Runner Runners Shop Eastbay The Front Runner Woodbridge Running Company The Run In Camire’s Foot Fitness New England Running Company Marx Running and Fitness MF Athletic

Boulder, CO

2:40:25

Los Alamos, NM

2:41:42

Rock Springs, WY

2:44:22

Patty Murray

Boulder, CO

2:44:27

Shelly Steely

Albuquerque, NM

2:44:51

Madeline Tormoen

Col. Springs, CO

2:45:30

Nadia Prasad

Boulder, CO

2:45:41

Heather Hunt

Englewood, CO

2:46:07

Nicole Kulikov

Ft. Collins, CO

2:46:34

reebokrunner.com

Nikole Johns

Ft. Collins, CO

2:47:24

©2003 REEBOK INTERNATIONAL LTD.

Erica Larson Brenda Graham-Gray

Mary Dolan-Cote

Snowmass Village, CO

2:47:55

Tanya Poel

Boulder, CO

2:47:56

Marie Boyd

Albuquerque, NM

2:48:00

Full list at www.usaldr.org www.coloradorunnermag.com

January/February 2004:

On The Run

Magic Moments in Magical Kenya

D

by Freddi Carlip for the Running Network

efining moments come in many guises. Some present themselves in the ordinary; others in the less than ordinary. A defining moment for the summer presented itself at the Animal Kingdom at Walt Disney World in Orlando in January. My room at the Lodge overlooked the “savannah,” with giraffes and zebras roaming about. I was at a low point, after having a personal crisis a few days before. The warmer weather helped lift my mood, as did watching the animals and fantasizing about being in Africa, away from the difficulties I was dealing with.

As I stood on the balcony of my room one evening at dusk, I laughed and thought, Enjoy this, Freddi. It’s the closest you’ll get to Africa in your lifetime.

And, at the end of June, I stood outside my room at the Aberdare Country Club in Kenya, and thought to myself, Enjoy this, Freddi. You’re living a dream. Life has a way of telling us about the future. We only learn that, though, when we look back.

By mid-March, my personal crisis had passed and life was good. And then it got even better when I read the e-mail about

the possibility of going to Kenya to cover the Safaricom Marathon and Half-Marathon at Lewa Wildlife Conservancy. The chances of being chosen for the trip seemed slim. Why me?

Why not?

That’s right, why not? After putting the idea of a trip out of my mind, I got another e-mail saying, “Congratulations, you’re going to Kenya!” I was stunned. I was happy. I was waiting for another e-mail telling me it was a huge mistake. But it wasn’t and, by the end of April, I was caught up in a whirlwind of shots, travel clinics, visa applications, and itineraries.

The Kenya Tourist Board, along with Marathon Tours & Travel, were sponsoring my trip. My questions to Maisa at the KTB and Julia at MT ranged from the best anti-malaria drug to the best places to run. I had visions of game drives, game walks, camping at Lewa; me, learning the secrets of speed directly from the Kenyans; a kid from South Philly, communing with lions, tigers, and…giraffes. And not in Orlando!

Only a few days before my scheduled departure, the US embassy in Nairobi was closed because of threats of possible terrorism.

People were strongly advised to stay away from Kenya. I remained steadfast in my decision to go. I was undaunted. And off I went, ready to live my African adventure.

All of the accumulated trepidation heaped on me by concerned family and friends melted as I walked off the plane in Nairobi. I was met at the airport by a gracious and friendly Kenya Tourist Board representative. Kenyans are among the warmest, friendliest people I’ve met. They have a wonderful sense of humor and want to do all they can to make your Kenyan experience top-notch.

Destination: Aberdare National Park

10: January/February 2004

What a glorious ride from the Norfolk Hotel up the Mweiga hill to the lodge in Aberdare National Park. Warthogs and monkeys were playing on the golf course. Mt. Kenya was visible through the mist; the view was breathtaking. Peacocks and peahens were strutting by the patio. We were staying on a private game sanctuary. This wasn’t Disney World. This was real. So real, that during our game walk, we were awe-struck at the sight of giraffes and zebras running together, and antelope grazing. This was their home and we were the guests.

The evening gave us another kind of opportunity - the chance to see the animals of the night, if we were lucky. Off we went in an open jeep, with flashlight and guide, driving

through fields, on rutted roads and rocks, intent on what we might see - Eyes…bright glaring eyes…staring back at us, as the beam of light held steady. The sight was surreal and beautiful.

And then the eyes moved and a cheetah stood and stretched. It was a moment frozen in time.

And there was more to come.

The Ark is part of Aberdare - altitude 6,400 feet. The animals are free to roam at will.

The humans must stay inside, in the lodge, and watch; the reverse of a zoo. I stood on the deck of the Ark, and watched as a herd of elephants made their way to the watering hole next to my perch. There must have been 20 or 30. Water buffalo came by to drink, too. One minute the watering hole was free of animals, and then, as if out of nowhere, they’d descend. I was transfixed.

Now we were about to begin the last leg of our adventure, the 55,000-acre Lewa Wildlife Conservancy where the marathon and half-marathon were to be run. The race benefits the Tusk Trust, a charity based in the United Kingdom. Bruce Tulloh, the race director, spoke to our group about the race and the Trust. Not only are the animals a prime concern, so is the Lewa community. Through the Trust, funds from the event go to schools, hospitals, and wildlife security, as well. Our group raised over $20,000 for the Tusk. www.coloradorunnermag.com

Race Day! The start area was filled with people milling about, typical of any race, anywhere.

I’ll finally learn the secret to Kenyan running, I thought. I was running 5K of the marathon and then heading to the finish. My plan was to run from the back and to talk with some of the runners. I did have a number for security reasons. This may have been a race, but it wasn’t just a race. We were running in a wildlife reserve and the wildlife had the right of way.

The runners had to be tracked, not the animals.

There were spotter planes overhead, ready to chase animals if any got too close to the runners. Guards dotted the course, too. Safety of the animals, both human and non-human, took top priority.

We heard voices over a loudspeaker. It was starting time! And off we went, running on narrow, rutted, dusty dirt roads, a steady stream of runners weaving their way through Lewa, being cheered and encouraged. The view was spectacular: a cloudless sunny sky, mountains in the distance, hills where giraffes were frolicking and zebras were running. There were countless hills and no shade from the African sun. The Safaricom Marathon and Half-Marathon are great testers of will, determination, and endurance.

As the field spread out, I began looking for runners who might be interested in some personal encouragement and a chance to tell their stories. There was Chris, who lived in Nairobi, having moved there from Great Britain. He’d been running for years and enjoyed coming back to Lewa for the marathon.

And Theresa, running smoothly and easily. She had moved to Nairobi from Las Vegas to work for a large corporation. She told me that doing

long runs in Nairobi was difficult, but she loved running there and loved living there. Another woman hadn’t traveled as far. She lived in Nanyuki, much closer to Lewa, and was running the half. She’d done it last year and loved it and had looked forward to an encore.

At the 5K mark, I exited the course and stood by the aid station. This was where the runners looped back and I got to see the leaders. What added to the excitement for me, was seeing the lead Kenyans running in their native country. They seemed to be at one with their surroundings, and their running looked effortless. The middle-of-the-pack Kenyans looked like mid-packers anywhereworking hard, the effort obvious on their faces. The volunteers at the aid station began to be overwhelmed as large numbers of runners grabbed for the cups. I offered my help and it was gladly accepted.

By the time I got to the finish, the post-race festivities had begun. The food and drink were plentiful as runners and spectators walked and talked. I could hear snippets here and there: “It was so hot…the course is really tough…did you see the lion?…the volunteers along the course were wonderful…the course is amazing…it’s a surreal experience and one not-to-be missed…I want to come back next year.” People were tired and achy and hot, but they were thrilled to have conquered Kenya’s Safaricom and helped the Tusk Trust continue its work.

The winners, as expected, were Kenyans: In the marathonCalleen Areba (3: 07:26) for the women and Simon Arusi (2:25: 40) for the men. The women’s winner for the half was someone very familiar to anyone who pays attention to the running scene, Catherine Ndereba with a 1:21:01. The men’s winner was David Wachira, a Kenyan who lives in the United States (1:10:33).

Reliving the Moments

Our group gathered on the porch of the lodge. We talked. We laughed. We shared stories of our day. We were tired but we didn’t want the day to end. The next day would see us heading in different directions, some extending their stays in Kenya, others heading home.

I carry my memories of Kenya deep inside. When life gets overwhelming, I focus on those memories, and again, I am transformed.

Kwaheri.

For information on traveling to Kenya, contact the Kenya Tourist Board, PO Box 59159, Minneapolis, MN 55459; (866) 44-KENYA. For information on the Safaricom Marathon, contact Marathon Tours & Travel, (800) 444-4097, www.marathontours.com. www.coloradorunnermag.com

S

ubscribe to Colorado’s only running magazine...

Colorado Runner

For just $15 a year, you’ll have a copy of Colorado Runner delivered to your door. Each issue is filled with information on your favorite activity.

Read about the people, the training, and the races that make running in Colorado unique.

(Start your subscription now for a chance to win a free pair of snowshoes!)

It’s easy to start your subscription.

Just fill out the form below.

Enclosed is my check payable to Colorado Runner.

1 year for $15 2 years for $28 3 years for $39

made

Name Address City State/Zip Code Email Phone Mail to: Colorado Runner 28 Tecoma Circle Littleton, CO 80127 January/February 2004: 11

Avoiding Injury

P

Cure Runners Knee

atello-femoral joint dysfunction syndrome, also known as “runner’s knee”, refers to tracking problems between the knee cap (patella) and the upper leg bone (femur). The underside of the patella is shaped like the bow of a ship, and rides in a groove created by the femur (upper leg bone). The contact between the patella and the groove (femur) is called the patello-femoral joint. The knee cap slides up the groove when we straighten our knee and down the groove when we bend it.

A normal functioning patella runs down the center of this groove. If the patella begins to run too much to the inside or outside of the groove, it increases pressure along the underside of that portion of the knee cap. This eventually leads to roughening of the cartilage overlying the bone, clinically known as chondromalacia patella.

Chondromalacia pain usually begins as a diffuse “pressure” under and around the patella, often accompanied by a grinding noise present when going up or down stairs after your longer runs. It progresses to a constant dull ache with sharp pain on the stairs.

There are three factors which determine if the knee cap runs along the center of the groove. These are the “Q” angle, the degree of “pronation”, and tightness or uncoordination of the quadriceps muscle group.

Both increased “Q” angle (see figures I & II) and overpronation cause someone to be “knock kneed”. This changes the direction of pull by the quadriceps, causing the patella to be pulled more to the outside of the groove and grind. Increased “Q” angle is more prevalent in women due to their wider hips, particularly if their gluteal (butt) muscles are weak or inhibited. Stretching out the groin muscles will help the gluteal muscles work more efficiently.

Overpronation can be helped by choosing running shoes with extra medial support such as a stability or motion control shoe. Check out your local specialty running store for recommendations.

Tightness and uncoordinated function of the quadriceps muscle group can be present for some time before surfacing with training errors or different stresses placed on it by other activities like cycling. Imbalance typically presents as weakness in the part of the quadriceps muscle group on the inner (medial) aspect and over activity of the outer (lateral) aspect of the knee. This imbalance can lead to pain on the lateral aspect under the knee cap from the rubbing, or on the medial aspect from www.coloradorunnermag.com

by Dr. Ken Sheridan

the knee cap slamming into the inner side of the groove as the knee straightens. Tightness causes increased downward pressure on the patella, forcing it deeper into the groove and grinding results.

During growth spurts the bones lengthen before the muscles, which lead to increased muscle tightness and relative weakness as they lag behind bone growth. The result is a decreased threshold for injury in middle and high school athletes during periods of accelerated growth, and can be helped by a proper stretching program.

WHAT TO DO? Start with stretching the quadriceps muscle groups. All stretches should be held for 20-30 seconds and performed 5-6 times throughout the day.

1. While standing, bend one knee and grasp the ankle, keeping your knees together.

Pull back until you feel a comfortable stretch on the front of your thigh. Now contract the gluteal (butt) muscle on the side with the knee bent to accentuate the stretch (figure III).

2. Kneel down on your right knee, move left foot out in front. Reach back with your right hand, grasp and lift your right ankle off the floor.

Lean forward in a lunge position towards your left foot.

You can do a self massage of the outer aspect of your quadriceps by rolling it along a foam roll (see figure IV). These rolls are becoming more widely available, and we recommend medium stiffness instead of firm, the most widely available. If you have a foam roll and it is too painful to perform this maneuver, fold up a towel and place it overtop the roll for added padding. Roll your leg up and down the roll for 1-3 minutes as tolerable. This will be painful the first 2-3 times you perform it, but it will get easier.

Myofascial release and exercises to coordinate the quadriceps muscles are all part of a well-rounded treatment plan, and unfortunately, beyond the scope of this article.

If these measures do not provide relief after 2-3 weeks, consult your local sports medicine specialist.

Dr. Ken Sheridan is a local road and trail runner who enjoys competing in a variety of events, from marathons to duathlons. He practices at ActiveCare Chiropractic & Rehab in Golden, a clinic specializing in sports injuries.

To ask him your injury questions, call 303-2790320.

Figure I & II

Figure III

Figure IV January/February 2004: 12

Training Smarts

Jumpstart Your Training A runner that I coach actually PR’d at a ½ marathon after only 4-weeks of running! In the month prior, she was water running, cycling, and using an elliptical trainer as she recovered from a broken toe. Fortunately, you don’t have to break your toe for cross training to work for you too!

by Neal Henderson

As runners, there has been a great deal of information regarding the importance of cross training aimed your direction. Of all of the reasons that have been given, reducing the chances of over-use injuries would probably be the single most important one of all. As any serious runner knows, injuries are never good for you. With that in mind, learning from your mistakes (or others’) is what can make you both a smarter and faster runner.

Coming from a multi-sport background, cross training is the basis of my training as a triathlete. I would contend that cross training is not only good for runners…it is essential to include in your training if you want to be the best runner you can be.

The foundation of performance for any endurance athlete is your level of aerobic fitness. Simply defined, aerobic fitness is the ability of your body to take in and extract oxygen from the environment to produce energy within our muscles. The more energy we can produce, the more work that can be done – period. For runners, the work that we do is, well, running.

To run faster requires you to do one of more of the following: 1. Produce more energy from the aerobic system 2. Improve muscular endurance and lactate tolerance 3. Expend less energy to run a given pace Improving your running technique 13: January/February 2004

will help you improve #3. Points 1 and 2 can be improved not only with running, but also by cross training!

Many runners have heard about periodization, or simply put – altering the intensity of your training over time. As many coaches in the world of endurance sports believe, the volume of your aerobic foundation is what enables you to reach your true potential as an endurance athlete. This aerobic foundation is built not only within each season, but continues to improve for years with proper training. The best part of this aerobic foundation is that you can build it by doing more than just running!

Any activity that is sustained and aerobic can help you build your aerobic foundation. Some basic examples include: bicycling, hiking, snowshoeing, and cross-country skiing. The best time to use these alternative exercises is during the off-season to maintain aerobic fitness while taking a break from running, and during your base building season as your training volume (hours of exercise each week) is increasing. All of this allows you to effectively train more, with less impact and injury potential for your legs!

Depending on your race schedule, your base training should probably begin in January. Luckily, for those of us in Colorado there are lots of winter cross training activities available to help improve our aerobic fitness during the base season. If you’re starting with a new activity, be sure that you are using safe equipment and start off using proper technique.

Going hard is not necessary! All of your base training work should be primarily aerobic, e.g. at conversation pace. The low intensity work will help build your muscular endurance, improve the body’s ability to use fat as a fuel, and help reduce the amount of lactic acid that the body produces at higher speeds. Building your base will pay dividends down the road.

For bicycling, make sure that your bike is tuned, you always wear a helmet when riding outdoors, and your bike fits you. For cross-country skiing, make sure that your equipment is all in good condition and take a lesson or two to be sure that you are using proper mechanics. In cross-country skiing, there are two basic styles: classic or diagonal stride, and skating technique. For snowshoeing, all you need is a pair of snowshoes and some snow. Hiking in snowshoes and regular hiking

are better base training activities than running in snowshoes, as the intensity is much lower – unless you are super fit!

During the base season, I know many endurance athletes that spend about ½ of their training on cross training activities. As the spring comes closer and the racing season nears, the amount of cross training decreases. To prolong your fitness and running performance, aim toward maintaining about 10-20% of your training volume in sports other than running.

Often, I encourage the single-sport athletes that I coach to use cross training to more effectively recover from hard sessions and races (example: easy bike ride the day after a race), and also to add in an extra intensity day for those who are more injury prone. Expanding your horizons on cross training is not only good for the body – but also great for your mind! Learning a new skill and seeing different scenery are two more great reasons to get out there and cross train your way to better performances in 2004!

Neal Henderson is a professional triathlete, expert coach, and the Coordinator of Sport Science at the Boulder Center for Sports Medicine. He is the ultimate cross trainer and can seen across the U.S. competing in endurance sports ranging from 5Ks to winter triathlons. He can be reached at nhenderson@bch.org.

www.coloradorunnermag.com

AT THE RACES RACE REPORTS > RACE RESULTS > RACE CALENDER

Thousands Run and Walk the Girl Scouts 5K Girl Scouts 5K Washington Park, Denver, CO October 26, 2003 2389 Finishers

Hundreds of kids running through Denver - it’s a sight not often seen with today’s video game playing, television watching youth. An impressive number of kids and parents ran in the sixth annual Girl Scouts 5K. It may have helped that the race was scheduled for the morning after daylight savings time ended, so getting up to run the 9:30 event wasn’t quite as painful as usual.

Event organizers say the run is not a fund raising effort, but an event held to help girls grow strong and start a lifetime of healthy habits.

A free fitness fair followed the run where kids could try new sports, including fly-fishing, field hockey, gymnastics and lacrosse.

Bernie Boettcher of Silt ran away from the field to win by 90 seconds in 17:05. He was running his third 5K in three days (1st at the Scream Scram, 3rd at the Manitou Springs Mayor’s Cup and 1st at the Girl Scouts 5K). Ultra runner Eric Binder of Littleton (18:38) finished second.

In the women’s race, Tania Pacev of Littleton (20:18) was unable to pull a weekend double (she won the Scream Scram) as Denver’s Noreen Shea beat her to the line in 19:29. Darby Dale-Burger of Evergreen (21:33) finished third.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

Male Overall Bernie Boettcher Eric Binder Ric Rojas Gavin Slater Bill Mills Jay Survil Alex Perry Ken Applegate Jon Turner Bob Van Longenhoven Cory Lampshire Matthew Meehan Kyle Kisser Glenn Erickson Ash McDavis Joey Pettit Steve Coen Jim Wason Quayle Hodek Jack Burger Douglas Kretzmann Neil Cestra Roger Haden Tom Zeiner Rob Gray Mark Vescio Mike Lee David hughes Ryan Ellis Victor Akin Paul Peterson David Hoyt Garret Lee Steve Jensen Jeff Jensen

17:05 18:38 18:46 18:52 18:59 19:00 19:03 19:04 19:05 19:14 19:25 19:29 19:43 19:44 20:06 20:13 20:15 20:17 20:17 20:27 20:46 20:57 20:59 21:07 22:00 22:00 22:06 22:14 22:16 22:21 22:27 22:35 22:41 22:58 22:58

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

Female Overall Noreen Shea Tania Pacev Darbi Dale Burger Julie Raffety Sharon Linne Jayme Bannon Rosemary Smith Patti Bauman Laura Kinney Laura Hollenbaugh Joanne O’Shea Leslie Mitchell Libby Voss Meredith Davis Mary Schwappach Shannon Ozaki Alice Tankersley Michelle Sukle Julia Logan Emily Barlow Clare Hiatt Megan Eck Kathy Gannon Abbie Wade Diane Deering Carolyn Reagin Nada Petkovic Therese Lewis Gayle Green Michelle Strode Liz Cohen Heather Hill Cynthia Shannon Sheila Scanlon Laurie Willimams

19:29 20:18 21:33 21:52 21:58 22:02 22:48 23:03 23:16 23:24 23:34 23:34 23:48 23:55 23:57 23:59 24:04 24:12 24:35 24:40 24:42 24:46 24:49 24:50 25:05 25:12 25:13 25:20 25:21 25:24 25:31 25:37 25:46 25:49 25:55

Full results at www.boulderroadrunners.org

" ! &! ! # # "# #" " " &! ! " $ !! !! "

!!

" " ! % &! !

Digital Golf Swing Analysis & Conditioning Programs " ! " ! " !! ! # "#

Dr. Ken Sheridan / Dr. Jim Wood

" " "! &! " " " " !"

Certified Golf Fitness Instructors ! !" # " " " " "

www.getactivecare.com

Kids made up a big part of the field at the Girl Scouts 5K 14: January/February 2004

www.coloradorunnermag.com

AT THE RACES

Scream Scram

Scream Scram 5K Washington Park, Denver, CO October 24, 2003 First 100 Scored

From a German bar maiden to a Steve Prefontaine look alike to the Wizrd of Oz cast, the Scream Scram 5K let normally civilized adults dress up and run crazy. The race was an event for the entire family to enjoy with little ghosts and goblins running in the 100-Meter Spooky Sneak. The Halloween celebration took place just before sunset in Denver’s Washington Park as a benefit for the Colorado Chapter of the National Multiple Sclerosis Society.

“The Scream Scram is a great way to kick off the Halloween weekend,” said Lora Ledermann, Founder, Owner and Creative Director of the Scream Agency. She was in costume as a Peter Pan character at the race.

“The event is fun, safe and healthy.”

Raising money for the NMSS is especially meaningful to Ledermann because her mother has MS. “I can’t think of a better cause,” Ledermann said. “People can help out a great organization while having fun.”

Bernie Boettcher made the trek from his home in Silt to compete. Dressed up in a creative costume (although I still can’t figure out what he was supposed to be), Boettcher easily won the 5K race in in a time of 17:09.

Fort Collins’ Austin Lampros ran a good race to finish second with a time of 17:31. Edward Steinhauser (17:43), Scott Fliegelman (17:56), and Ryan Wess (17:59) all broke 18 minutes.

The women’s race was a tighter competition. U.S. 100K team member Tania Pacev of Littleton won in 20:09. Rachael Liginbill of Denver was just eight seconds back in 20:17. Laurie Edwards of Boulder (20:39), Jennifer Wood of Lafayette (20:52), and Darby Dale-Burger of Evergreen (21:10) all ran subseven minute pace to finish in the top five.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Male Overall Bernie Boettcher Austin Lampros Edward Steinhauser Scott Fliegelman Ryan Wess Michael Hronick Todd Baldini Matt Tartar David Rothenburger Christopher Anacker

17:09 17:31 17:43 17:56 17:59 18:09 18:16 18:18 18:20 18:22

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Female Overall Tania Pacev Rachael Liginbill Laurie Edwards Jennifer Wood Darby Dale-Burger Diane Vanderhoeven Leslee Hampel Liz Swain Angela Anderson Elizabeth Cohan

20:09 20:17 20:39 20:52 21:10 21:34 21:37 22:05 22:15 22:18

Now a Boston Qualifier!

Full Results at www.bkbltd.com

www.coloradorunnermag.com

January/February 2004: 15

Š 2004 New Balance Athletic Shoe, Inc.

newbalance.com/M1100

N is for innovate, not imitate.

AT THE RACES: COLLEGE CONFERENCE MEETS

Mountain West

The Air Force men’s cross country team ended BYU’s string of six consecutive conference championships by winning its first Mountain West Conference title in Albuquerque, N.M. The Falcons won the meet with 37 points, four more than secondplace BYU, and claimed the school’s first MWC team championship.

“It’s always fun to win,” said AFU head coach Mark Stanforth. “We’re happy with what we did. We’ve had a great year.”

Air Force, the last team other than BYU to capture a conference championship (the 1996 WAC title), had all five of its runners finish in the top 12. Leading the way was senior Ben Payne, who finished second overall in the 8K race with a time of 24: 31. He finished 15 seconds behind the race winner, Kip Kangogo of BYU.

“Ben ran very well today,” said Stanforth. “He led the way for most of the race. But, Kip just pulled away at 6K.”

Austin Vigil, Bill Michel and Josh Glaab of CSU all finished in the top 10, helping CSU finish third in the team race.

In the women’s 6K race, CSU and Air Force could not match BYU’s dominance. BYU won the team title with only 19 points. Katie Yemm and Michelle Carmen finished ninth and tenth to pace CSU to second. Lindsay Grose finished sixteenth to help AFU finish third.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Men Overall 8K Kip Kangogo BYU Ben Payne Air Force Austin Vigil Colorado State Bill Michel Colorado State Brian Dumm Air Force Josh Glaab Colorado State Mark Walter Air Force Matt Adams BYU Brian Lindsay BYU Nathamn Robinson BYU

24:16 24:31 24:42 24:49 24:52 24:59 25:02 25:07 25:10 25:11

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Women Overall 6K Michaela Mannova BYU Laura Turner BYU Breanne Sanberg BYU Marie Nilsson San Diego State Lisa Antoelli BYU Elise Greenwood Utah Sarah Gonzales New Mexico Rena Williams BYU Katie Yemm Colorado State Michelle Carmen Colorado State

20:59 21:16 21:20 21:53 21:54 21:56 22:03 22:08 22:17 22:19

Mens Teams 1.

2.

3.

4.

5.

6.

Air Force BYU Colorado State New Mexico Wyoming Utah

37 41 53 123 137 173

1.

2.

3.

4.

5.

6.

7.

8.

Women Teams BYU Colorado State Air Force Utah New Mexico San Diego State Wyoming UNLV

19 62 106 124 141 143 159 234

18: January/February 2004

CU Sweeps the Big 12

T

he Buffs won both the women’s and men’s races for their fifth straight sweep of the team and individual Big 12 Championship titles. The teams were paced by Dathan Ritzenhein and Natalie Florence in the Austin, Texas race.

“These were tough conditions for us,” said head coach Mark Wetmore on the 80 degree Sophomore Dathan Ritzenhein t e m p e r a t u r e s wins the Big 12 title and nearly equal humidity. “We had to modify our race plan. It’s not our intention to run conservative, but we had to today.”

He was not surprised that Ritzenhein and Florence made the statements that they did with their individual wins, “With Natalie finishing third here a year ago and Dathan second in 2001, their presence up front was not unexpected.”

Colorado redshirt sophomore Dathan Ritzenhein extended CU’s streak of individual men’s titles to seven, when he crossed the finish line in 24 minutes, 11 seconds, a comfortable 14 seconds ahead of runner up and pre-race threat Paul Morrison (24:25) of host Texas, who finished nine seconds ahead of Buff sophomore Billy Nelson (24:34). Both Ritzenhein and Nelson claimed career best conference finishes as Ritzenhein was the individual runner-up two years ago and Nelson was fifth last year.

“It feels great to win after finishing second two years ago and taking last year off,” said Ritzenhein. “I thought we finished where we should. It’s a very important race and CU always wants to win Big 12s.”

The Buffs took the team title with 38 points off four runners in the top 10 and all five (all freshmen and sophomores) scorers among the top 16 finishers.

The women’s team and individual race picture was much clearer with a Buff in the lead, and its top three runners among the top 10 the entire 6K loop.

Big 12 Newcomer of the Year Renee Metivier took the early lead and held on until halfway through the race when teammate Natalie Florence took over. The two ran together through the 4K mark when Metivier

dropped a few places, but never lower than fifth.

With the race in hand for Florence, Metivier worked her way back up to the front and closed the gap on Missouri’s Amanda Bales with a half mile to go, before really making a push with 200 meters left in the race.

Just 16 seconds separated CU’s top three finishers as Florence won her first collegiate race in 21:25, just 11 seconds ahead of Metivier, who finished ticks ahead of Bales (21:36). Kalen Toedebusch crossed the finish line in fourth (21:41).

“Our goal was to defend all four titles, and we did that today,” said Florence. “It was a hard race the whole time. I made my move at 3K and no one else decided to move with me and I was able to hold on for the last 3K.”

The women’s 45 points was 31 ahead of Baylor (76) and Missouri (88), both considered threats to CU’s sweep prior to the race.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Men Overall 8K Dathan Ritzenhein Colorado Paul Morrison Texas Billy Nelson Colorado Mindaugas Pukstas Oklahoma State Matthew Chesan Kansas State Jason Woolhouse Oklahoma State Siverus Kimeli Oklahoma Brent Vaughn Colorado Matt Chance Baylor Bret Schoolmeester Colorado

24:11 24:25 24:34 24:45 24:51 24:53 24:56 24:57 25:00 25:09

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Women Overall 6K Natalie Florence Colorado Renee Metivier Colorado Amanda Bales Missouri Kalen Toedebusch Colorado Stefanie Murer Kansas State Angela Marvin Baylor Kristin Walter Texas Brittany Brockman Baylor Talis Apud-Martinez Texas Jessica Eldridge Oklahoma

21:25 21:34 21:36 21:41 21:43 21:56 21:59 22:01 22:02 22:05

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

Mens Teams Colorado Oklahoma State Texas A&M Kansas Baylor Texas Oklahoma Missouri Kansas State Texas Tech Iowa State Nebraska

38 91 119 135 141 150 154 161 231 252 282 341

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

Women Teams Colorado Baylor Missouri Texas Tech Texas Nebraska Kansas State Texas A&M Oklahoma Kansas Iowa State Oklahoma State

45 76 88 117 124 149 171 194 211 223 310 358

www.coloradorunnermag.com

NB dealers - Colorado 01.04

12/15/03

AT THE RACES: COLLEGE CONFERENCE MEETS

Rocky Mountain Athletic Conference

WSC’s Alisha Williams claimed the women’s title after completing the 6-kilometer course in a time of 20:32. ASC’s Emily Mortensen was second just four seconds back while Rebekah Walter, Stephanie Bylander, and Beth Lee finished third through fifth, respectively.

CU-Colorado Springs finished third in both races while Colorado Mines took fourth in each race.

WSC’s Chris Siemers finishes fourth

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Men Overall 8K Jesus Solis Adams State Celedoni Rodriguez Adams State Matt Levassiur Adams State Chris Siemers Western State Josh Merrick Adams State Mike Nagelkerke Western State Tim Parr Western State Will Banks Western State Aaron Davis Adams State Mohamed Aden Adams State

23:50 24:01 24:02 24:10 24:14 24:23 25:25 24:27 24:30 24:31

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Women Overall 6K Alisha Williams Western State Emily Mortensen Adams State Rebekah Walter Adams State Stephanie Bylander Adams State Beth Lee Adams State Kim Jacquea Western State Victoria Martinez Adams State Alicia Torres Adams State Kristen Toney Western State Sarah Coghlan Western State

20:32 30:36 21:00 21:06 21:17 21:21 21:24 21:25 21:32 21:34

The Adams State College men’s and women’s cross country teams both claimed convincing Rocky Mountain Athletic Conference Championships at Cattails Golf Course in Gunnison. The Grizzly men took the top three spots and four of the top five by scoring 20 points. The Grizzly women had four of the top five runners and scored 21 points to win their second straight RMAC title.

The Western State men had won the last eight RMAC titles and are 4-time defending NCAA Division II Champions. The WSC women had won the last three NCAA titles.

Adams State redshirt freshman Jesus Solis claimed the individual men’s title after completing the 8K course in a time of 23:50.

ASC’s Celedonio Rodriguez finished second PFSolutions - 10.03 12/1/03 9:57 AM while Matt Levassiur was third.

Josh Merrick was fifth following WSC’s top runner, Chris Siemers.

1.

2.

3.

4.

5.

6.

7.

8.

9.

1.

2.

3.

4.

5.

6.

7.

Page 8.

9.

10.

11.

Mens Teams Adams State Western State CU-Colorado Springs Colorado School Of Mines Fort Hayes State Fort Lewis New Mexico Highlands Regis Nebraska-Kearney

20 36 98 133 137 164 197 243 274

Women Teams Adams State Western State CU-Colorado Springs Colorado School Of Mines New Mexico Highlands Regis Fort Lewis 1 Hayes State Fort Colorado Christian Nebraska-Kearney Mesa State

21 44 89 110 170 173 174 247 254 272 292

Real shoes, engineered for real athletes.

Visit your local retailer.

BELLS RUNNING 3620 W. 10th Street Greeley CO 80634 970.356.6964 BOULDER RUNNING COMPANY 2775 Pearl St. Unit 103 Boulder CO 80302 303.786.9255 FLEET FEET SPORTS 1035 Pearl Street Boulder CO 80302 303.939.8000 FOOT OF THE ROCKIES 150 E. Harmony Rd. Fort Collins CO 80525 970.377.8005 NEW BALANCE DENVER 3000 East 1st Ave. #1126 Denver CO 80206 303.316.8392 RUNNER’S CHOICE 2460 Canyon Boulder CO 80302 303.449.8551 ROOSTER’S ROOSTHIGHLANDS RANCH 1970 E. County Line Rd. #C Highlands Ranch CO 80126 303.738.9446 SPORTING WOMAN 2902 East 3rd Ave. Denver CO 80206 303.316.8392 THE COLORADO RUNNING COMPANY 833 N. Tejon Colorado Springs CO 80903 860.536.8175

www.newbalance.com

www.coloradorunnermag.com

January/February 2004: 19

10:

AT THE RACES: NCAA MEETS

Ritzenheim Wins NCAA Division I XC Title Victor Sailor

had to deal with,” said Ritzenhein. “You just had to adapt and adjust the race plan.”

It is just the fourth time that two different runners from the same school have won back to back individual men’s individual titles as CU’s Jorge Torres won the coveted crown in Terre Haute, Indiana last year. It is also the first time since 1987 (Joe Falcoln, Arkansas) and ‘88 (Bob Kennedy, Indiana) that Americans have won two straight individual men’s titles.

Stanford, who controlled the race from the starting gun, took the men’s team title with 24 points, the second lowest point total in race history.

Stanford’s Ryan Hall and CU’s Dathan Ritzenheim at the NCAA XC Meet And despite Ritzenheim’s oming off of months of injuries, victory, the Colorado men finished sixth in their poorest team finish since a seventh place effort University of Colorado’s in 1999.

Dathan Ritzenhein was finally In a strong showing, the Air Force in fighting shape, and he proved his Academy’s men’s team finished eighth. It is speed by setting a burning 4:43-per- the highest national-team finish for a Falcons’ mile pace to win the NCAA Division cross country team since placing second in 1967. “This is truly an incredible feat by Coach I Men’s Cross Country Championship. Stanforth and his runners. A Top 10 finish in He outkicked Stanford’s Ryan Hall in NCAA Division I competition is something the closing meters to win in 29:14 at the each member can be proud of for the rest of Irv Warren Golf Course in Waterloo, their lives,” said AFA Vice Athletic Director Brad DeAustin.

Iowa on November 24. “This wasn’t The Colorado women finished fifth to the race that I had wanted, and I wasn’t tie their finish from last year. North Carolina’s feeling too good, but the outcome was Shalane Flanigan won her second straight good,” said Ritzenhein. “This was women’s title in 19:30. “As far as the women’s a hard season and I won them all. It race, there was a crash just 200 meters into the race that took out a number of runners, Natalie was hard to get back into racing after Florence being one of them. That added a lot taking that much time off. Every race of points to our score, but she probably caught was hard, but this was the hardest with 100 people over the next 1,500 meters to make Ryan pushing me all of the way to the up some time. Kalin (Toedebusch) and Christine (Bolf) both ran very well. Kalin got stepped end.” on and got a spike through her foot, but that “I was pretty confident that Dathan happens in these races.” could win it,” said CU head coach Mark

Renee Metivier’s 15th place finish Wetmore, “but it was closer than I thought it was the best for a CU women’s transfer since would be, but obviously he’s a huge talent.

Colleen Glyde finished 15th in 1996. Though He’s a hero today.” off her 2001 runner-up finish at Georgia Tech, The race was run on a course dusted Metivier was happy with the results as her first with snow and temperatures hovering around season as a Buff. “I was second two years ago, three below zero. “I was feeling tense from but I’m very happy with 15th. I won’t be next the weather, but it was something everyone

C

20: January/February 2004

year (on her senior year expectations). I started out conservatively, and my plan was to stay with Natalie (Florence), but we got separated.

I was about 30th at the two-mile mark and just continued to move up.” Villanova transfer Kalin Toedebusch scored as CU’s second runner for a second straight race and her 38th place finish was a career best for the junior who had run in two previous championships.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Men Overall 10K Dathan Ritzenhein Colorado Ryan Hall Stanford Gavin Thompson Eastern Michigan Grant Robinson Stanford Ian Dobson Stanford Louis Luchini Stanford Westly Keating Texas - Pan American Alistair Cragg Arkansas Simon Bairu Wisconsin Henrick Ahnstrom Northern Arizona Mindaugas Pukstas Oklahoma State Adam Tenforde Stanford Don Sage Stanford Paul Morrison Texas Chris Solinsky Wisconsin Bill Nelson Colorado Nathan Brannen Michigan Nick Willis Michigan Sean Jefferson Indiana Richard Kiplagat Iona

29:15 29:16 29:18 29:20 29:25 29:29 29:31 29:34 29:34 29:42 29:43 29:45 29:46 29:47 29:49 29:54 29:54 29:55 29:58 29:59

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Women Overall 6K Shalane Flanagan North Carolina Kim Smith Providence Sara Bei Stanford Michaela Mannova BYU Mary Cullen Providence Alicia Craig Stanford Carol Henry North Carolina Emily Kroshus Princeton Ida Nilsson Northern Arizona Johanna Nilsson Northerna Arizona Vicky Gill Florida State Michelle Carson Michigan State Kassi Anderson BYU Laura Turner BYU Renee Metivier Colorado Keira Carlstrom America Marina Muncan Villinova Rebecca Walter Michigan Ioana Parusheva Cillinova Valerie Flores UCLA

19:31 19:43 19:50 19:53 19:53 19:55 20:00 20:04 20:06 20:07 20:09 20:14 20:15 20:16 20:22 20:24 20:25 20:25 20:26 20:29

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

18.

Mens Teams Stanford Wisconsin Northern Arizona Iona Arkansas Colorado Georgetown Air Force Michigan NC State Colorado State

24 174 189 207 213 259 281 327 332 343 434

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

28.

Women Teams Stanford BYU Providence Michigan Colorado NC State UCLA North Carolina Princeton Notre Dame Colorado State

120 128 222 232 269 290 293 294 348 352 574

www.coloradorunnermag.com

S

AT THE RACES: NCAA MEETS

Adams State Sweeps NCAA Division II XC Titles “Back to the old days.”

That’s what Adams State College Cross Country Coach Damon Martin said after watching both his men’s and women’s teams sweep the National Titles at the 2003 NCAA Division II National Championships in Raleigh, North Carolina. The victory ended Western State College’s run of four straight men’s titles and three straight women’s titles.

The Adams State men were led by National Champion Celedonio Rodriguez, who finished the 10K course in 30:25. Senior teammate Matt Levassiur was the next American to cross the line, finishing eighth in a time of 31: 13. The title was the first for the Grizzly men since 1998 and was ASC’s collegiate record 17th all-time national triumph.

ASC’s women were led by sophomore Emily Mortensen who finished fourth after completing the 6K course in 21:16. The Grizzlies scored a dominating 63-point, 38101 win over arch-rival Western State College.

Western junior Alisha Williams, winner of both the RMAC Championship and North Central Regional Championship, finished sixth overall with a time of 21:38.8. BYU-Hawaii’s Chelsea Smith won the event in 20:33.9.

The title was ASC’s 12th all time and the first since 1999.

“I’m really proud of them. They handled themselves with class and were true champions,” Martin said about both teams.

Named National Coach of the Year, Martin has now coached 14 National Championship teams. “It can be easy for me to take this for granted but today was awesome for all of us,” he continued. They worked hard all year and wanted to get it done. It’s just great to see us back on top.”

“We had to do our thing. It was exciting to see that they had done their job and then we knew it was our time,” Rodriguez said about completing the sweep. The team title was the first that any of the seven men had been involved in. “The feeling is euphoric. There is no way to explain it and nothing compares to it,” Rodriguez said about the team and individual wins.

Abilene Christian, ranked second in the nation coming in, put three runners in the top 11 and was ASC’s closest competition. Harding had Jacob Rotich and Peter Kosgei go 2-3 to finish third with 86 points while Cal State-Chico used some solid depth to finish fourth with 147.

WSC was next with 150 points. The Western men were paced by Mike Nagelkerke’s 13th place finish in a time of 31:30. Senior Chris www.coloradorunnermag.com

Siemers, racing in his final race for Western, finished 21st in 31:47.

The titles completed perfect seasons for both Grizzly teams. Winners of all six meets they entered, ASC’s women took over the nation’s number one ranking with a Division II win at the CU Rocky Mountain Shoot-out on Oct. 4. The Grizzlies tied the Division I nationally-ranked University of Colorado Buffaloes on that day. The men also won the Division II title on that day taking over the nation’s number one ranking. They were second behind the Buffaloes in the unofficial overall standings on that day and were unblemished against Division II competition this year.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Men Overall 10K Celedonio Rodriguez Adams State Jacob Rotich Harding Peter Kosgei Harding Joseph Mutai Kennesaw State Bernard Manirakiza Abilene Christian William Ngetich Hawaii Pacific Martin Okello Abilene Christian Matt Levassiur Adams State Mohamed Aden Adams State Brad Lowery South Dakota State

30:26 30:40 30:47 30:57 30:58 31:07 31:09 31:14 31:18 31:19

Women Overall 6K 1. Chelsea Smith BYU-Hawaii 2. Mindy Sawtelle Indiana-Pennsulvania 3. Janet Kogo Harding 4. Emily Mortensen Adams State 5. Vanessa Andes East Stroudsburg 6. Alisha Williams Western Colorado 7. Nina Christensen Hawaii Pacific 8. Alison Macsas Tampa 9. Natalie Ewing Grand Valley State 10. Victoria Martinez Adams State

20:34 20:59 21:06 21:17 21:36 21:39 21:40 21:43 21:46 21:47

1.

2.

3.

4.

5.

Mens Teams Adams State Abilene Christian harding Chico State Western Colorado

40 68 86 147 150

1.

2.

3.

4.

5.

Women Teams Adams State Western Colorado Grand Valley State Chico State Harding

38 101 143 201 264

ubscribe to Colorado’s only running magazine...

Colorado Runner

For just $15 a year, you’ll have a copy of Colorado Runner delivered to your door. Each issue is filled with information on your favorite activity.

Read about the people, the training, and the races that make running in Colorado unique.

Subscribe now and you could win a free pair of snowshoes!

It’s easy to start your subscription.

Just fill out the form below.

Enclosed is my check payable to Colorado Runner.

1 year for $15 2 years for $28 3 years for $39

made

Name ______________________ Address _____________________ City ________________________ State/Zip Code _______________ Email _______________________ Phone ______________________ Mail to: Colorado Runner 28 Tecoma Circle Littleton, CO 80127 January/February 2004: 21

AT THE RACES: HIGH SCHOOL

Harkrader & Kaltenbach Win 5A Titles Deak finished a strong second in 15: 04. The closest battle was the fight for third place between Denver West’s Mohamud Ige and his teammate Aden Ahmen. The two finished just one second apart. The top 18 runners came in under 16 minutes.

Denver West, one of the top five ranked teams in the nation, captured the team title by a landslide.

They finished with just 85 points. Runner up Cherry Creek had 150 points.

On the girl’s side, the Kaltenbach tradition continued.

This year Katelyn took the victory as her sister Megan cheered from the sidelines.

“It feels really good to get my own state championship. I wanted Bradley Harkrader runs away from the field to win the 5A XC Championship to keep the name going,” Katelyn said.

Colorado State Cross Country Megan Kaltenbach won four consecutive titles Championships 5K - Class 5A from 1999 through 2002. Last year Katelyn El Pomar Youth Sports Complex, finished second to her older sister by less than a Colorado Springs, CO second.

October 25, 2003

Smoky Hill teammate Morgan Boys Finishers - 172 With 22 Teams Schultz finshed second to help the team solidify Girls Finishers - 160 With 21 Teams their second consecutive state championship.

Top 5 Score For Team Cherry Creek fought for second in the team standings with Fairview placing third.

T

hornton’s Bradley Harkrader posted a 20-second personal best to scorch the rest of a super fast pack and capture the boys 5A title in 14:49. Many fans at the finish line were surprised to see Harkrader finish so far ahead of Smoky Hill’s Ryan Deak, one of the fastest high school runners in the nation. But Harkrader says he wasn’t surprised at all. “Deak is a great runner and I had that in mind. I ran my strategy perfectly. I think I was underrated at the beginning of the year, but I wouldn’t call it an upset.”

22: January/February 2004

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Boys Overall Bradley Harkrader Thornton Ryan Deak Smoky Hill Mohamud Ige Denver West Aden Ahmed Denver West Ryan Hafer Coronado Mike Greenwood Palmer Matt Williams Air Academy Kyle Carney Dakota Ridge Jason Holt Fort Collins Jeff Wahl Columbine Daniel Tjosvold Highlands Ranch Aaron Braun Rocky Mountain Mike Gioia Doherty Jason Graham Thornton Jesse Romero Denver West Wil Buchanan Rocky Mountain Ollice Burke Wasson Steve Curtis Eaglecrest Ford Childs Cherry Creek Keith Baca Northglen

14:49 15:04 15:25 15:26 15:31 15:33 15:34 15:40 15:40 15:40 15:45 15:47 15:47 15:49 15:54 15:56 15:57 15:58 16:00 16:01

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Girls Overall Katelyn Kaltenbach Smoky Hill Morgan Schulz Smoky Hill Kristin Arnold Cherry Creek Lisa Johnstone Cherry Creek Danielle Parry Rocky Mountain Maddie McKeever Heritage Nell Rojas Boulder Leah Avila Smoky Hill Denise Kintzley Poudre Meredith MacGregor Fairview Nina Rice Fairview Erin Stratton Smoky Hill Gilliam Allen Fort Collins Katie Follett Fort Collins Shauna Murray Fruita Monument Molly Palmer Coronado Shelby Paircloth Cherry Creek Elsabeth Goshu George Washington Shannon Payne Ponderosa Kelly Waters Monarch

17:24 17:38 17:40 17:43 18:09 18:13 18:19 18:20 18:21 18:31 18:36 18:37 18:38 18:45 18:46 18:54 18:55 18:56 18:57 18:57

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Boys Teams Denver West Cherry Creek Fort Collins Palmer Thornton Fairview Columbine Rocky Mountain Wasson Smoky Hill Coronado Wheat Ridge Monarch Doherty Fruita Monument Dakota Ridge Arapahoe Regis Jesuit Durango Arvada

86 150 158 202 221 235 269 271 280 302 343 343 411 428 440 456 478 503 552 580

Lisa Johnstone, Kristin Arnold, and Morgan Schulz (L to R) sprinting to the finish line www.coloradorunnermag.com

AT THE RACES: HIGH SCHOOL

Denver West proves its dominance by winning the team title again 21. Denver South 22. Heritage 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

Girls Teams Smoky Hill Cherry Creek Fairview Rocky Mountain Fort Collins Boulder Heritage Durango Coronado Air Academy Loveland Monarch Arapahoe Palmer Littleton Bear Creek George Washington Lakewood Dakota Ridge Columbine Ponderosa

596 702 52 80 148 150 154 203 276 279 283 311 372 419 433 435 445 452 477 539 548 556 559

Run the historic Chisholm Trail at the

Eisenhower Marathon plus Half-Marathon, Team Relay

Saturday, MARCH 27, 2004

ABILENE, KANSAS, USATF certified

mostly flat and fast--2005 Boston Marathon Qualifier, all paved BENEFITTING THE DICKINSON COUNTY CHAPTER OF THE AMERICAN RED CROSS 206 N. Broadway, Abilene, Ks. 67410, phone 785-263-2341, redcross@access-one.com, http://dickinsoncounty.redcross.org RACE DIRECTORS: Do you want to see your race featured in Colorado Runner?

Smoky Hill defends their 5A title www.coloradorunnermag.com

Submit race results, pictures and articles by email to jessica@coloradorunnermag.com, by fax to 720-570-3469 or by mail at 28 Tecoma Circle, Littleton CO 80127.

January/February 2004: 23

AT THE RACES: HIGH SCHOOL

Freshman Surprises Crowds With 4A Win

38 and Todd Griffith of Niwot in 15:41. Liberty ran away with the team title, racking up just 81 points. They had three runners place in the top 15. Second place Mountain View came in with 194 points.

Sara Zuelke, Kristen Wakeman, Jackie Lewis, and Kelly Hertneky (L to R) one-half mile from the finish of the 4A girls race

Colorado State Cross Country Championships 5K - Class 4A El Pomar Youth Sports Complex, Colorado Springs, CO October 25, 2003 Boys Finishers - 173 With 22 Teams Girls Finishers - 168 With 21 Teams Top 5 Score For Team

Palisade ran away with the win in 15:28. “I didn’t take the lead until the first downhill. That downhill got me going and into pace. I just kept pushing from there and had to keep my mental focus to make sure no one passed me.” Randall placed fifth last year as a sophomore. He was followed by Broomfield’s Aaron Clark in 15:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Glenn Randall Aaron Clark Todd Griffith Gabe Aufderheide Anthony Luna Emmanuel Cain Karch Hickman Paul Hamilton Tim Gaskins Antonio Lopez Keith Mertz Travis Rasmussen Ryan Philian Tyler Rasmussen Andrew Payton Logan Freeman Ayahye Aden Cam Carter Steve Bramble Zach May

Boys Overall Palisade Broomfield Niwot Montrose Ranum Westminster Longmont Liberty Centaurus Alamosa Liberty Sterling Liberty Sterling Woodland Park Montrose Alamosa Greeley West Brighton JK Mullen

15:28 15:38 15:41 15:47 15:51 15:57 16:01 16:04 16:04 16:08 16:10 16:17 16:21 16:24 16:25 16:26 16:26 16:27 16:28 16:29

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Kristen Wakeman Kelly Hertneky Jackie Lewis Sara Zuelke Becca Munger Angela Potrykus Kirsten Anthony Jen hooper Ashlyn Rhule Sofia Monroe Brandie Kavalec Jennifer Jones Anna Lieb Alicia Martinez Allison Hawes Christina Warden Natalia Pond Greta Koepsell Carla Wollum Ashley Poland

Girls Overall Conifer Greeley Central Lewis-Palmer Longmont Lewis-Palmer Conifer Liberty Steamboat Springs Mountain View Centennial Mountain View JK Mullen Golden Ralston Valley Woodland Pork Harrison Canon City Liberty Centaurus Broomfield

18:23 18:28 18:33 18:46 18:52 18:56 18:59 19:06 19:07 19:13 19:20 19:21 19:22 19:26 19:27 19:28 19:29 19:30 19:35 19:36

1.

2.

3.

Boys Teams Liberty Mountain View Montrose

81 194 223

A

pack of runners elbowed their way through the narrow cross country course in a battle for the girl’s 4A title. Surprise winner Kristen Wakeman of Conifer outsprinted the pack in 18:23, just five seconds ahead of Greeley Central’s Kelly Hertneky.

Wakeman’s victory is the first crosscountry title for Conifer High School.

“I really, really wanted this so it was tough when the four of us were together so close to the end.” The freshman was thrilled with the win and excited about the course. “I really liked it. It was nice to have all of those people along the way cheering. It was very pretty out there and very fast.” Third place finisher Jackie Lewis of Lewis-Palmer was just 10 seconds off the winning time.

On the boy’s side, Glenn Randall of 24: January/February 2004

Liberty snags the Boys team title www.coloradorunnermag.com

AT THE RACES: HIGH SCHOOL

Mountain View wins the Girls team championship

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

Centaurus Cheyenne Mountain Conifer Woodland Park Steamboat Springs Greeley West Longmont Moffat County Alamosa Niwot Brighton JK Mullen Sterling Sierra Evergreen Lewis-Palmer Fountain-Ft. Carson Pueblo South Canon City

252 280 306 319 344 346 348 352 356 362 370 383 419 428 437 477 548 584 623

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

Girls Teams Mountain View JK Mullen Lewis-palmer Conifer Liberty Greeley Central Cheyenne Mountain Ralston Valley Broomfield Steamboat Springs Woodland Park Brighton Evergreen Longmont Moffat County Niwot Canon City Pueblo South Montrose Centennial Peublo County

140 148 148 193 212 225 252 290 319 321 330 360 397 397 430 465 486 536 536 556 710

Your Ad Here Reach more than 20,000 runners!

Advertising in Colorado Runner gives you access to a diverse group of fit and active consumers. It’s an inexpensive way to get your message heard.

Contact Derek at derek@coloradorunnermag.com or 720-570-3469 for details.

distance running

is an individual sport...

Body Tune-Up Physical Therapy Peter Szymanski, PT, IOC, CFMT & Karen Voss, OTR

Group full & half marathon training program  Complete your 1st full or half marathon  Improve your time (Qualify for Boston)  Achieve your goals, injury free but Contact Coach David & Julie at: 720-318-4149 or ColoMarathoners@earthlink.net www.coloradorunnermag.com

303-458-9660

nobody said

you should

train alone!

photo courtsey of brightroom.com

Skilled Treatment for Running Injuries • Manual Therapy • Orthotics • Exercise & Functional Movement Training “Running Well” Form Training Clinic • 6 sessions • Repeated videotaped analysis Improve your running effeciency January/February 2004: 25

AT THE RACES: HIGH SCHOOL

McGuire Wins 3A Title Again 11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

John McGuire of D’Evelyn helps his team win the 3A title by capturing his second individual state title

Colorado State Cross Country Championships 5K - Class 3A El Pomar Youth Sports Complex, Colorado Springs, CO October 25, 2003 Boys Finishers - 168 With 29 Teams Girls Finishers - 139 With 24 Teams Top 4 Score For Team

T

he first snow of the season greeted runners on race morning at the El Pomar Youth Sports Complex in Colorado Springs and the 3A girls were the first to race through the bitter cold. Rachel Gioscia of Buena Vista capped a terrific season with a first place finish in 18:10. “I felt good today. It was a fast course.”

Gioscia finished 13 seconds ahead of Colorado Academy’s sole runner, Ali Kelley. Pagosa Springs sophomore Emilie Schur came in third with defending champion Christy Severy of Aspen in fifth.

In the boy’s race, D’Evelyn’s John McGuire won his second consecutive title in 15:27. “The second time feels just as good as the first,” he said. McGuire took the lead at the one-mile mark and led the rest of the way.

During his final sprint, he kept glancing over his 26: January/February 2004

shoulder, looking for competitors. “I was afraid.

There was a lot more pressure for me to win this year.” The junior ran more than a minute faster than last year’s state title run and was pleased with the flatter, faster course. Clint Jackson of Colorado Springs Christian placed second and Sheridan senior Derek Ongalo was third.

In the team competition, D’Evelyn dominated on the men’s side with just 61 points. The women’s team race was won by the Classical Academy. Platte Canyon and Faith Christian finished second and third, just two points apart.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Boys Overall John McGuire D’Evelyn Clint Jackson CS Christian Derek Ongalo Sheridan Simi Hamilton Aspen Kevin Rooney Denver Christian Tim Hilt The Classical Academy Todd Tolentino Brush Drew Bartels Evangelical Christian Tyler Knox Denver Christian Mikkel Christensen Platte Canyon John Tallerday D’Evelyn Daniel Villagomez Center Israel Ortiz Limon Deniel Fitzgerald Evangelical Christian Derrick Monson Lamar Garrett George Pritchett Jose Solano Center Seth DeMoor Buena Vista Cameron Randal Buena Vista Will Nemirow D’Evelyn

15:27 15:42 15:52 15:54 16:01 16:09 16:12 16:16 16:17 16:19 16:20 16:20 16:28 16:31 16:34 16:35 16:36 16:37 16:39 16:40

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Girls Overall Rachel Gioscia Buena Vista Ali Kelley Colorado Academy Emilie Schur Pagosa Springs Michaela Muniz Centauri Christy Severy Aspen Emily Hanenburg The Classical Academy Ashley Quiggle Crested Butte Community Stephanie Clendenen St. Marys Kristen McGlynn Platte Canyon Lydia Van Vleet Faith Christian

18:10 18:23 18:35 18:44 18:49 19:03 19:08 19:17 19:23 19:36

Becky Costigan Jessica Pitzer Brooke Jeffcoat Ashley Eaton Smith Skye Michelle Propst Lisa Baity Sarah Baker Emily Berg Lindsay Dunn

St. Mary’s Academy Nederland The Classical Academy Alpine Christian Academy Platte Canyon Faith Christian Denver Christian Denver Christian La Junta St. Mary’s Academy

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

Boys Teams D’Evelyn Buena Vista Center The Classical Academy Denver Christian Platte Canyon Ridgeview Academy Colorado Springs Christian Pagosa Springs Lake County Lamar Rocky Ford Brush La junta Estes Park St. Marys Aspen Faith Christian Eaton Crested Butte Community Bayfield Holy Family Olathe Clear Creek university Lyons Middle Park Hotchkiss Gunnison

61 102 111 113 181 198 233 234 257 262 273 278 321 326 334 338 348 367 377 379 389 402 419 429 455 458 482 485 520

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

Girls Teams The Classical Academy Platte Canyon Faith Christian pagosa Springs Denver Christian St. Mary’s Academy Alpine Christian Academy Hotchkiss Aspen Salida Holy Family Buena Vista Monte Wista Centauri Gunnison Estes Park St. Marys Brush Lamar Eaton University Florence Erie Manitou Springs

82 97 99 121 140 178 186 186 192 229 241 243 244 253 254 281 283 339 382 403 420 423 429 461

19:40 19:41 19:41 19:42 19:43 19:46 19:48 19:51 19:54 19:54

Rachel Gioscia wins the 3A individual title www.coloradorunnermag.com

AT THE RACES: HIGH SCHOOL 1.

D’Evelyn wins the boys title

tears

of joy freeze to your face . . .

Our sleek teardrop makes your stride virtually effortless

bound

for backcountry powder. . .

Ratchet binding system keeps your feet bound and secure.

biting cold

won’t affect you . . .

Three-claw traction “bites” into the the snow no matter what the conditions.

engineered for the sport

PFRUNCH . . . the sound of your crescent moon snowshoes in backcountry powder.

• Stride easy with our teardrop shape • Stay locked in with secure ratchet bindings—won’t freeze or expand • Stick to the ascents and descents with three-claw traction engineered for the sport

call us at 1.800.587.7655 crescentmoonsnowshoes.com

The Classical Academy wins the girls title www.coloradorunnermag.com

January/February 2004: 27

AT THE RACES: HIGH SCHOOL

T

Kaltenbach Wins Footlocker Regionals...

he magnitude of this meet was underscored by the multitude of different license plates on cars in the parking lot - Ohio, North Dakota, Minnesota, Michigan, Colorado, Iowa, to name a few. They came from all over for the Foot Locker Midwest Regional Cross Country Championships in Kenosha, Wisconsin. And then a walk down a hill on Parkside’s campus revealed an enormous pack of runners trying to stay warm in the freezing temperatures by jumping up and down at the starting line as they waited the sound of the starter’s gun. So many runners. Such an elite few who advance to the nationals. And such a unique two who walk away as winners.

Matthew Withrow and Colorado’s Katelyn Kaltenbach were those two. Kaltenbach of Aurora matched the accomplishment of her sister, Megan, the 2002 girls’ seeded champion, by finishing in 17:29. Matthew Withrow of Illinois won the boys’ seeded race by covering the 5,000-meter course in 14:54. Only the top eight finishers in each race advanced to the Foot Locker National Meet, which makes the accomplishments by Colorado runners all the more impressive.

Ryan Deak finished second overall in the men’s race. He’s the first male to qualify in two different regionals in the Foot Locker event (he moved from Tallahassee, Florida to Aurora last June). “At the mile point, we were all together,’’ said Deak, who finished in 15:14.

“Matthew was right beside me. I think it was maybe five feet after the first mile and Matt just took off down the hill and that was it. He was on his own.’’

Morgan Schultz (R) outleans Katie Harrington 28: January/February 2004

Katelyn Kaltenbach wins the Footlocker Midwest Regional

Bradley Harkrader and Morgan Schulz also made it to nationals. Westminster’s Harkrader pulled off an impressive fourth place finish in 15:19, just five seconds behind Deak.

Morgan Schulz of Aurora set a blazing pace to finish fifth in 17:51, less than a second in front of the sixth place finisher.

Competing during an uncomfortably windy and cold morning, in which the temperature struggled to rise above the freezing point, only the strongest excelled. Count Kaltenbach among that group. In fact, she was so poised even after pushing herself through the grueling 5,000-meter hilly course, that it appeared she easily could have run another 5,000. It seemed the icy winds on race morning

Ryan Deak (#10) and Bradley Harkrader (#9)

were nothing more than a minor inconvenience for her. “I felt really good,’’ said Kaltenbach, the Colorado state girls’ champion this season.

“I ran really comfortably and I have a lot more for nationals.’’

What was the hardest part of Kaltenbach’s day? When she was patiently shivering out in the cold while posing for pictures for Foot Locker officials. “That was the hardest part!’’ she said. “I was freezing out there.’’

On the men’s side, Colorado was also represented by Ryan Hafer of Colorado Springs who came in 17th and Denver’s Mohamad Ige and Aden Ahmed who finished just one second apart to place 43rd and 44th. In the women’s race, Littleton’s Maddie McKeever placed 15th in 18: 11. Buena Vista’s Rachel Gioscia ranked 23rd, Katie Follett of Fort Collins came in 29th, and Denver’s Ali Kelley finished 52nd.

1.

2.

3.

4.

5.

6.

7.

8.

Boys National Qualifiers Matthew Withrow Tinley Park, IL Ryan Deak Aurora, CO Garrett Heath Winona, MN Bradley Harkrader Westminster, CO Neal Naughton Walled Lake, MI Christian Wagner Coulmbus, IN Ryan Gasper Fort Atkinson, WI Justin Switzer Waterford, MI

14:54 15:14 15:15 15:19 15:23 15:26 15:26 15:26

1.

2.

3.

4.

5.

6.

7.

8.

Girls National Qualifiers Katelyn Kaltenbach Aurora, CO Ramsey Kavan Yankton, SD Sunni Olding Minster, OH Racheal Marchand Valparaiso, IN Morgan Schultz Centennial, CO Katie Harrington Carmel, IN Alissa McKaig New Haven, IN Amber Warren St. Charles, MO

17:29 17:34 17:35 17:43 17:51 17:51 17:52 17:53

www.coloradorunnermag.com

AT THE RACES: HIGH SCHOOL

...And Then Wins Again at Footlocker Nationals!

Hill teammate Morgan Schultz ran to an eleventh place finish in 17:56.

In the boys race, a fast start ruled the day as the field went through the first 800 meters in 2:15. Oregon’s Galen Rupp took command of the pack at the 1600 meter mark, going through in 4:43. Shadrack Kiptoo of Alburquerque and Rupp exchanged the lead several times in the next mile with Aurora’s Ryan Deak, Illinois’ Matt Withrow and New York’s Joshua McDougal in the hunt. Just after the two mile mark, Withrow made a move which was answered by both Rupp and Kiptoo. In the next 1200 meters, Rupp and Kiptoo battled for the lead. With about 300 meters to go, Withrow made a tremendous kick, taking the lead and opening about five meters on Kiptoo. He held the lead with Rupp and Kiptoo going down to the wire for second place. Was it all guts that got Withrow the lead? “It must have been guts,” he said, “because it wasn’t strength.”

Smoky Hill’s Ryan Deak finished a strong sixth in 15:13 and Thornton High School’s Bradley Harkrader placed twelfth in 15:24.

V

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

12.

Boys Results Matthew Withrow Tinley Park, IL Galen Rupp Portland, OR Shadrack Kiptoo Albuquerque, NM Joshua McDougal Peru, NY Benjamin True N. Yarmouth, ME Ryan Deak Aurora, CO Christian Wagner Columbus, IN Sturat Eagon Portland, OR Victor Gras Belmont, MA Garrett Heath Winona, MN Bradley Harkrader Westminster, CO

14:55 14:57 14:58 15:01 15:02 15:13 15:14 15:19 15:21 15:22 15:24

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

Girls Results Katelyn Kaltenbach Aurora, CO Marie Lawrence Reno, NV Jennifer Barringer Oviedo FL Katie Harrington Carmel, IN Sunni Olding Minster, OH Ramsey Kavan Yankton, SD Nicole Blood Gavesvoort, NY Zoe Nelson Kalispell, MT Frances Koons Allentown, PA Racheal Marchand Valparaiso, IN Morgan Schultz Centennial, CO

17:24 17:25 17:35 17:39 17:42 17:47 17:48 17:49 17:52 17:53 17:56

Katelyn Kaltenbach wins again at the Foot Locker Finals

ery few races in the history of the championships had as many lead changes as there were in the girls championship race. Nicole Blood of New York was an early leader with Florida’s Jennifer Barringer making an early statement as well. Blood and Barringer battled through the mile mark where a tight pack that included Ohio’s Sunni Olding and Marie Lawrence of Reno, Nevada went through at 5:24. Last year’s champion Zoe Nelson had dropped back into 8th place but worked back up to the lead by the halfway point.

Controlling the race at the two mile mark was a pack of eight runners with no dominant leader, including Smoky Hill High School’s Katelyn Kaltenbach. With a quarter mile to go Lawrence pulled ahead with Kaltenbach leading the chase pack. With 100 meters left, Lawrence and Kaltenbach were side by side when Lawrence flew ahead to a ten meter lead. Then, in the final stretch, Kaltenbach surged past to claim the first place position in 17:24. Kaltenbach’s Smoky www.coloradorunnermag.com

January/February 2004: 29

AT THE RACES: RACE REPORTS

Mile High Turkey Trot

Jingle Bell Run

Mile High United Way Turkey Trot 4M Washington Park, Denver, CO November 27, 2003 3534 Finishers

By Andy Bupp

2003 marked the 30th annual Mile High United Way Turkey Trot. Every year this race attracts a bigger than “usual” crowd for Washington Park. With the money raised benefiting Mile High United Way partner agencies, the 4 mile Race/Walk and 1 mile Family Fun Run registered well over 7,000 participants. In addition to being one of the bigger races in the metro area, the deceptively fast and flat 4 mile course attracts some of swifter local road runners.

On a beautiful, brisk and breezy Denver morning, the men’s race quickly developed into a race for second place. Charlie Gruber, the Kansas University sub-four-minute miler, easily ran away from the pack just before mile one, and continued to lengthen his lead with every stride. Finishing in just over 4:45 pace. Gruber made it look effortless by winning the foot race in a scorching 19:04. Former CU Cross Country standout Oscar Ponce grabbed the silver in 20:08, while Andy Bupp of Denver rounded out the top three in 20:29.

On the women’s side, the race was a bit tighter. Only sixteen seconds separated the top three females. Danelle Ballengee of Dillon grabbed top honors by crossing the line in 23:52. Eleven seconds back was runner up Patty Rogers in 24:03, followed closely by Susan Williams in 24:08.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

36.

37.

38.

39.

40.

Male Overall Charlie Gruber Oscar Ponce Andy Bupp Brian Norwell Sampson Sage Mark Shin Rob Welo JD Kurz Robert Gilbert Mark Cucuzzella Ryan Weston Travis Daniels Troy Herrera Sean Cronin Charles Bedford Hector Martinez Paul Brett Mike Sharkey Jesus Martinez Mike Callor Kirk Framke Matt Von Thun Sean Larkin Isaiah Rubio John Gaudette Austin Thompson Bobi Limon Justin McMillan Miguel Cazares Tom Edwards Jason Deherrera Fritz Rogers Antonio Gepolito David Buckles Louis Martinez Matt Provencio Demetri Limberis David Skudneski Chuck Jernigan Tim Gentry

19:04 20:08 20:29 20:37 20:40 20:59 21:02 21:02 21:05 21:11 21:17 21:19 21:24 21:31 21:36 21:40 21:47 21:56 22:05 22:10 22:13 22:15 22:17 22:17 22:23 22:24 22:26 22:27 22:28 22:42 22:44 22:57 22:59 23:06 23:06 23:10 23:11 23:14 23:18 23:22

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

36.

37.

38.

39.

40.

Female Overall Danelle Ballengee Patty Rogers Susan Williams Noreen Shea Kristin Arnold Barbara Peterson Lisa Chaffee Fay Slattery Sarah Lewandowski Heather Burcar Nancy Thonen Stephanie Seybold Melissa Probst Andrea Santa Maria Lisa Billings Barbara Peterson Susan Bellard Bev Zimmermann Sue Taddencar Kimberly Shigeno Alyssa Mathe Sara Turtle Marcel Bandera Lori Schmidt Christine Crabb Jacqueline Hjelden Holly Stull Clare Mathe Sara Moody Hadara Adlson Lindsay Hamilton Joan Van Soest Heather Meacham Missy Salzer Ashley Plumer Melissa Hillier Keena Metcalf Patty Rose Barbara Blakley Ashriel Magee Full Results at www.bkbltd.com

30: January/February 2004

23:52 24:03 24:08 24:24 24:40 24:51 25:26 25:46 25:48 26:09 26:10 26:14 26:25 26:38 26:40 26:50 26:53 27:08 27:10 27:21 27:28 27:32 27:39 27:43 27:53 27:57 28:03 28:04 28:06 28:12 28:17 28:22 28:28 28:29 28:32 28:33 28:33 28:34 28:43 28:43

Pfizer Jingle Bell Run for Arthritis 5K Washington Park, Denver, CO December 14, 2003 Finishers: 797-Run, 302-Walk

R

unners and walkers jingled their way around Denver’s Washington Park to raise money for the Arthritis Foundation in the 12th annual Pfizer Jingle Bell Run. Participants received a set of bells and shoelaces, as well as a long-sleeve t-shirt.

Kids competed in the Jessica Dorough wins Denver’s Jingle Bell Run Snowman Scramble, a fun run for those 10 and under. In the holiday costume contest, winners were named in the best dressed adult, kid, team and pet categories.

This year’s honorary youth chair was Alinaya Rodriquez, a 12-year-old Thornton girl who was diagnosed with arthritis when she was four years old. Arthritis is the nation’s #1 disability. All proceeds from the event benefited programs and research for the Rocky Mountain Chapter of the Arthritis Foundation.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

Male Overall Run Hector Martinez Kevin Bax Ed Steinhauser James Campbell Owen Kirk Kevin Berg Ryan Wess Alex Dowdell Carl Schmitt Eric binder Jason Young David Rothenburger James Kovacs David Benedict Pete Mang Matt Whalen Paul Fisher Michael Sobol Mauro Martinez Evan Appel Alex Lundy Phil Bronsdon Roger Bowles Don Nichter Vince Ackerman

17:16 18:14 18:20 18:21 18:32 18:34 18:39 18:50 18:54 19:02 19:02 19:07 19:13 19:55 19:59 20:02 20:05 20:08 20:10 20:10 20:12 20:21 20:42 20:44 20:45

1.

2.

3.

4.

5.

Male Overall Walk Michael Blanchard James Fivecoates Larry Fivecoates Randy Allen Mike Mullen

28:50 36:43 36:47 36:47 38:52

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

Female Overall Jessica Dorough Tania Pacev Susan Bellard Bethanie Werner Laura Kinney Hadara Adelson Merry Yamamoto Caitlin Whithan Patti Bauman Jamie Davidson Mary Spear

19:34 20:54 21:06 21:20 22:07 22:35 23:12 23:19 23:25 23:45 23:59

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

Jennifer Jones Nancy Breit Zan Becqkalo Emilie Young Jennifer Hehn Daniela Grayeb Sarah Griffith Annette Visser Emily Robbins Janee Mauney Susan Wescott Deborah Clark Jerry Wittkoff Amy Mastin

24:01 24:08 24:08 24:13 24:14 24:16 24:20 24:29 24:31 24:31 24:37 24:52 24:59 25:04

1.

2.

3.

4.

5.

Female Overall Walk Louise Ness 23:08 Jess Lemek 32:55 Marlene Graff 34:15 Jan Hill 35:08 Becky Gerze 37:31 Full Results at www.bkbltd.com

David Rothenburger finishes 12th www.coloradorunnermag.com

AT THE RACES: RACE REPORTS

A Perferct Day Along The Arkansas River 293 Finishers

By Derek Griffiths

A

Who put this hill at 12 1/2 miles?

Rock Canyon 1/2 Marathon City Park, Pueblo, CO December 7, 2003

s I drove into City Park in Pueblo, I knew this was going to be a great day for running. With blue skies and temperatures in the mid 30s, you couldn’t ask for much more early December. I was not alone in my thinking. So many people showed up on race morning to run this beautiful half marathon that organizers ran out of shirts for race day registrants.

Pueblo’s City Park is home to the Pueblo Zoo. Due to construction on the riverside path, the 300 runners did two loops around the zoo, and then proceeded out of the park and down to the river. Here runners began a balloon loop of the Arkansas River. After 4 miles

of running on pavement, the course turned up onto a flat dirt road. The next few miles flew along as we were treated to wonderful vistas of the river and surrounding rock formations.

At mile seven, we circled around a small lake and jutted over to the base of the Pueblo Dam, passing an old water park along the way. During this section, we were back on the blacktop of the bikepath. We would cross over the river twice and then begin our trek back to City Park.

As the temperature began to rise, I rolled up my hat and took off my gloves. I didn’t expect the temperature to rise into the high forties by the time I finished! As I was running along, I noticed that I had been passing a lot of people that had gone out too hard. That, unfortunately, is not hard to do on this flat course. The only real hill is at 12 ½ miles when

you come up out of the canyon and back into the park.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Male Overall Steve Cathcart Chris Borton Jonathan Huie Darrin Eisman Paul Koch Campbell Ilfrey Scott Lebo Justin McMillan Richard Hessek Walrus Muehr Kyle Reno Jim Webber Jonathan Fitton Derek Griffiths Paul Sullivan

1:15:55 1:16:23 1:18:49 1:19:16 1:19:41 1:19:53 1:20:26 1:21:02 1:21:41 1:22:14 1:22:54 1:23:36 1:24:20 1:25:06 1:25:10

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Female Overall Ellen Hart Pena Patty Riogers Tracy Stewart Jane Welzel Lisa Goldsmith Gwen Martinez Amy Regnier Karen Lynn Scott Jen Wheeler Buenge Lisa Rainsberger Kaija Staley Shannon Meredith Katherine Dvorsky Kelley McLean Kerry Page

1:24:37 1:25:37 1:27:32 1:29:25 1:30:06 1:30:18 1:31:29 1:32:26 1:34:17 1:35:04 1:35:25 1:37:57 1:39:06 1:39:21 1:41:55

Full Results at www.www.socorunners.org

Flurries Fall at First Beaver Creek Snowshoe Race Beaver Creek Snowshoe Adventure Series #1 10K/5K Beaver Creek Resort, Avon, CO December 13, 2003 Finishers: 116-10K, 220-5K Josiah Middaugh of Vail and Eagle’s reigning snowshoe phenom, Anita Ortiz, nabbed top honors Saturday in the opening 10K competition of the 2003-2004 Beaver Creek Snowshoe Adventure Series under overcast skies and a hint of snow.

Middaugh clocked in a time of 47:13 to claim victory, a mere minute in front of Silt’s Bernie Boettcher at 48:30, while Denver’s Greg Krause claimed third place with a time of 49: 19. Boettcher claimed, “I did a marathon last week. Today, I went out there with rubber legs and was glad to do well. I’m very happy.”

Ortiz clocked in at 55:51, two minutes ahead of Lisa Goldsmith of Team Atlas and Nike ACG, while Helen Cospolich took third for the second year in a row. Ortiz represented her country last January as a member of the first U.S. Snowshoe Team at the World Championships in Italy.

In addition to the 10K competition, the Beaver Creek Snowshoe Adventure Series also featured the East-West 5K Quest, the Kid’s www.coloradorunnermag.com

Gunnarson captured the Kid’s 1K trot, while Brian Gunnarson and Lisa Isom were “Dash for Cash” winners.

Anita Ortiz wins the Beaver Creek Snowshoe 10K

K trot and the Beaver Creek Resort Company “Dash for Cash”. In the 5K race, Mike Moher of Eagle took top honors for the men, while Vicky Keleske recorded the victory in the ladies division. Austin Gunnarson and Breanna

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Male Overall 10K Josiah Middaugh Bernie Boettcher Greg Krause Eric Schwartz Dan Nielson Jason Bortz Garrett Gravbins Darren Lacy Kelvin Broad Travis Macy

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Female Overall 10K Anita Ortiz 58:33 Lisa Goldsmith 1:00:56 Helen Cospolich 1:01:39 Lisa Isom 1:03:27 Darcy Picell 1:05:52 Haley Beann 1:08:12 Louisa Jenkins 1:09:38 Paula Bowman 1:09:54 Ellen Miller 1:10:37 Kristi Foster 1:10:46

1.

2.

3.

4.

5.

Male Overall 5K Mike Moher Dennis Webb Mark Feinsinger Thomas Witman Larry Rose

31:52 36:11 37:33 39:23 39:39

1.

2.

3.

4.

5.

Female Overall 5K Vicky Keleske Heidi Vosbeck Amanda Evans Jeanne Desautels Cait Boyd-Hilmer

38:23 38:54 41:15 42:15 42:56

47:13 48:30 49:19 51:58 52:49 52:58 53:07 54:08 54:46 55:25

Full Results at www.www.bcsnowshoe.com

January/February 2004: 31

AT THE RACES: RACE REPORTS

The Biggest Little Race in the West

Lisa Goldsmith wins the Rim Rock Run

road the ragged edge of the National Monument stands before the runners in relief, looking primal, red and raw. In the low morning light the runner’s shadows play out before them like wanting ghosts, and below, cutting through the gold foliage of fall and the sleepy town of Grand Junction, is the Colorado River. “It’s all so much to look at,” one runner commented.

“It’s hard to take in all at once.”

Exactly. Which is why this race gives you nearly twenty-three miles to do it. It’s the biggest little race in the west. The largeness characterized by the views and distance, the smallness characterized by the relaxed attitude of the area and the relatively small number of entrants that typically range from three to four hundred.

Every year a guest speaker is brought in for the pre-race pasta dinner. This year Dick Beardsley, a 2:08 marathoner in his prime, stayed to run the race. He joked prerace about his fear of heights, and post-race about hugging the yellow center line of Rim Rock Drive, cautiously avoiding the perils of precipice to his right. Dick, at age forty-seven, was tenth overall. He was impressed with the course, calling it awe-inspiring and magnificent.

Though perhaps even more impressive this year was the challenge from other masters runners.

The forty-and-over men ruled the day. Ten of the top thirteen men were masters, including the overall winner, Bernie Boettcher, 41, of Silt, Colorado. His time of 2:18:12 was

Rim Rock Run 37K Colorado National Monument, Grand Junction, CO November 8, 2003 256 Finishers

By Jeff Recker

E

ach November, a few hundred lucky runners can be found at play on a road that climbs, winds, and falls off a multi-colored, geological sediment-cake that is the Colorado National Monument.

Welcome to the Rim Rock Run.

This point-to-point course climbs more than two-thousand feet and offers views that run deep into Utah and the adjacent counties of western Colorado. Out here the sky is huge and brilliant and embraces the rugged topography of the area that includes the deep furrowed ridge of gray Mancos clay known as the Bookcliffs. A look to the east offers the Grand Mesa – the largest flat top mountain in the world, and at every turn of this snake-like 32: January/February 2004

Coming out of the tunnel at 3 miles www.coloradorunnermag.com

AT THE RACES: RACE REPORTS less than a minute off the master’s course record.

Bernie’s accomplishments continue to stack up, having won Imogene earlier in the year. “This was a day for the old guys,” one spectator said, though the closest race was among the women.

Entering the race, the top three women seemed evenly matched, having personal best marathons ranging from 2:48 to 2:51. When it was all over, the race was that close, with just over two minutes separating them. In fact, it was the closest top three finish in the history of the event with Lisa Goldsmith, 39, of Nederland, Colorado crossing first in 2:40:25, followed by Anthea Schmid of Crested Butte, and Kathaleen Recker of Grand Junction. Lisa took the lead early but was nearly brought back by a hard charging Anthea Schmid who wasn’t able to close the gap, having passed Recker at mile twenty-two. “She went by me like she was falling from the sky,” commented Recker, who took one step beyond the finish line, placed her hands on her knees and turned into one giant knot. “That downhill did a number on my quads.” Race director Katie Hill said, “We anticipated a great race among the women.”

And she was right.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Male Overall Bernie Boettcher Gordon Hyde Rolf Schmidt Kevin Koch Dan Nielsen Scott Lebo Mike Moher Tek Kilgore Bob Evens Dick Beardsley Jamie Boese Henk Moorlag Will Pittenger Henry Guzman Scott Caruso

2:18:12 2:20:49 2:21:10 2:24:46 2:31:04 2:32:19 2:34:11 2:35:21 2:36:51 2:37:40 2:38:00 2:38:23 2:40:40 2:43:59 2:46:09

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Female Overall Lisa Goldsmith Anthea Schmid Kathaleen Recker Susan Nuzum Jane Tunnadine Tauna Vargas Karen Voss Colleen Dulin Anne Kilgore Amy Plummer Shelly Doggett Cindy Stonesmith Molly Albano Lisa Belmonte Keri Nelson

2:40:25 2:40:53 2:42:57 2:46:08 2:53:23 2:54:52 2:55:26 2:56:03 3:01:21 3:06:45 3:06:45 3:07:50 3:08:55 3:11:36 3:13:28

Full results at www.rimrockrun.org

Kathaleen Recker finishes strong in a tight women’s race

Runners tackle Rim Rock Drive at the Colorado National Monument www.coloradorunnermag.com

Bernie Boettcher wins the Rim Rock Run January/February 2004: 33

AT THE RACES: RACE RESULTS Colorado Springs, CO Finishers: 140-10K, 198-5K Full Results at www.csgrandprix.com

Male Overall 10K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Adolfo Carrillo Jeffrey Prata Gerald Romero Matthew Ringer Adam Jones Mike Barnes Mike Foote Christopher Jones Scott Kukel Sander Rigney

33:35 35:04 36:43 37:17 37:23 38:41 39:34 40:14 40:37 40:48

Female Overall 10K

Finishing strong at the Bosque Boogie

Full Results at www.tgrande.com

Male Overall 10K Brandon Leslie Loren Sago Tomas Dohnal Geir Rogan Martin Tuceu Justin Hongeva Jason King Rymond Tewawina Albert Chopito Jonah Beach Robert Muehlenweg Eric Tosie Daniel Otero Mark Nolan Jerwin Bahe

31:51 33:23 33:41 34:38 34:41 34:44 35:22 35:30 35:39 35:41 36:40 37:15 37:27 37:36 37:45

Female Overall 10K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Missy Klem Tana Lesarlley Claudia Bergsohn Julia Jordan Janelle Johnson Lorraine Palmer Cristina Montano Wendy Swedick Keli Dersch-Baldonado Joanne Maycock Mary Hooper Jeannine Dilorenzo Donna Westrich Martha Sanchez Paula Higgins

41:53 42:38 42:49 45:49 46:32 46:36 46:48 47:08 47:24 48:32 48:36 49:08 49:13 49:22 49:27

Male Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Angelo Baca Bryan Waatsa Juan Sando Lionel Dallas Jeremiah Thompson Jon Wheeler Peter Doane Micah Sims Fred Tosa Clemente Sanchez Tory Passalacqu Bobby Toler Francisco Zamora Zachary Wiley Bryce Townsend

15:33 16:38 16:48 17:08 17:10 17:39 17:48 18:01 18:07 18:43 18:57 19:05 19:24 19:27 19:57

Female Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Andrea Roberts Crystal Morgan Kathryne Feng Davina Segay Vanessa Woody Auristela Silva Georgianna Castillo Lucinda Sedillo Colleen Banet Mary Hartman Sandi Williams Justine Schluntz Dorene Morris Katie Yazzie Meagan Chopito

Annie Dougherty Amy Reginer Stephanie Jones Carla Augenstein Diane Brown Karen Kemerling Georgann Richardson Alcie Childers Sharon Jacob Ingrid Fatianow-Hibbins

39:10 39:35 40:42 45:20 48:05 48:17 48:41 48:50 48:58 49:08

Male Overall 5K

Bosque Boogie 10K/5K October 12, 2003 Albuquerque, NM Finishers: 224-10K, 295-5K

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Phil Hudnall Rikki Hacker Robert Yara Aaron Sever Steve Rischling Scott Fisher Melvin Watson Rob Gilliam Joey Tarbill Ray Cameron

16:12 16:32 17:15 18:08 18:14 18:20 18:26 18:31 18:36 18:43

Female Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Stacey Chaston Sandie Hubbard Danielle Fleming Lara Hammerick Linda Staines Kendra Schleiker Jen Heffentrager Allison Daugherty Shelley Bailey Jessie Nilder

17:54 20:27 20:40 21:03 21:03 22:01 23:07 23:40 24:17 24:26

PPRR Fall Series II 5M October 19, 2003 Bear Creek Park, Colorado Springs, CO 168 Finishers Full Results at www.pprrun.org

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Adam Rich Douglas Hugill Dan Vega Gerald Romero Matt Von Thun Brett Wilson Jim Doney Prichard Keely Michael Schoudel Alan Davidson

28:47 28:51 30:26 30:30 31:01 31:16 31:22 31:30 31:33 31:41

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Hillory Davis Michele Davis Julie O’Neill Marcia Keilers Heather Stites Marilyn Goodloe Melissa Waters Sandee Moller Mickey Simpson Tracey White

39:27 40:13 40:42 41:11 41:43 42:24 43:03 43:28 44:54 45:13

Mayor’s Cup 5K October 25, 2003 Manitou Springs, CO 173 Finishers

Mayors Cup 10K/5K October 18, 2003

34: January/February 2004

Justin Chaston Adam Rich Bernie Boettcher Andy Rinne Gerald Romero Paul Sullivan Anthony Surage Regie Marquez Mike Mueller Aaron Sever

15:29 16:50 17:27 17:48 17:52 17:58 18:11 18:41 18:45 18:45

Female Overall 1.

2.

3.

4.

Stacey Chaston Sheila Geere Amanda Augspurger Maddy Tormoen

19:23 19:36 20:02 22:16 22:57 23:01

Eerie-Erie 10K/5K October 25, 2003 Erie, CO Finishers: 205-10K, 277-5K Male Overall 10K Ed Freygang Kenn Seibel Dave Dooley Mike Hakanson Brad Klein Caleb Melamed Patrick Henin Steve Santana Brian Durnwirth Ellis Farstvedt Bob Bawn Heath Bowser Simon Springett Naoki Takagi Ron Hendricks

36:21 37:25 37:40 38:52 39:05 39:20 39:34 40:12 40:21 40:35 40:44 40:55 40:57 41:09 41:13

Diane Gentry Kelly Carlson Kim McConnell Sherry Buckner Michelle Reidel Vicki Hunter Janice Louden Andrea Pierotti Julie Stein Joan Amend Connie Ahrnsbark Emilie Young Nicole Abbott Jennifer Klika Kathleen Ellen-Kennedy

37:08 38:43 40:43 45:36 46:11 47:05 48:53 49:30 49:30 50:17 50:32 51:40 51:58 52:08 52:22

Doug Bell Dean Maruna Bryan Cox Brian Hunter Carl Schmitt Dean De Paolo Fred lian Dean Christman Daniel Burton Michael Ricci Craig McSavaney Ben Kuster Aaron Fink John Conrad John Valdez

18:19 19:01 19:13 19:17 19:36 19:56 20:14 20:29 20:31 20:54 21:19 21:23 21:40 21:43 21:46

Female Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Tera Moody Lisa Goldsmith Patty Ferreira Holly Johnson Ellen Kennard Jessica Lee Talarico Christy Olsen Kay Adams Melanie Taylor Sonya Seidler Cassi Bailey Amanda Bammann Cindy Maynard Susan Stalfort Su-Lai Hamilton

19:47 20:47 23:43 23:59 25:03 25:37 25:43 25:48 25:59 26:46 26:47 26:50 27:20 27:22 27:40

18:23 18:56 19:03 19:20

Scott Mortimer Randy Hatelstad Mark McGinley

37:56 39:27 46:27

Female Overall 10K 1.

2.

3.

Cindy Parrish Annie Kepler Amy Daley

40:45 50:01 51:44

Male Overall 5K 1.

2.

3.

Craig McAtee Danny Martinez Joe Corbett

Female Overall 5K

1.

2.

3.

4.

5.

Tom Ober Vic Rudolph Mike Aronson Rick Callies Tim Salazar

49:29 50:51 50:58 54:17 55:29

Female Overall 10K 1.

2.

3.

4.

5.

Mallory Kneller Sherin Clarke Heather Lutz Terry Leroux Katie Walsh

1:00:55 1:03:56 1:05:08 1:05:46 1:06:44

Run With The Wolves 4K October 26, 2003 Ft. Collins, CO 207 Finishers

Sean Cronin Charlie Cox Owen Kirk Rob Roedocker David Huner Ben Millard Jonah Dart-McLean Jake Buffy Joe Weaver Zach Rainier Peter Hasvold John Mathis Chris Forte’ Richard Miller Kevin Dwyer

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Danielle Korb Jennifer Lee Laura Finley Rebecca Lavier Tina Thigpen Marilyn Stapleton Shonna Gibson Danya Gunnell Maia Jackson Amber Vojensky Jessica Roberts Robin Conley Vicki Fragasso Shannon Trussler Mary Deatherage

14:07 14:19 14:21 16:10 16:13 16:26 16:39 16:49 16:58 17:07 17:09 17:10 17:18 17:31 18:01 15:24 15:54 16:12 18:10 18:56 19:20 20:21 20:41 20:48 21:16 21:16 21:30 21:37 21:39 21:50

Duke City Marathon, 1/2 Marathon, 5K, 5K Walk October 26, 2003 Albuquerque, NM Finishers: 389-Marathon, 1016-1/2 Marathon, 802-5K, 209-5K Walk

20:56 20:56 21:42

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Michelle Hawk Kelly Lear-Kaul Stephanie Fila Elizabeth Romero Charla Gray Nicole Beall Linda Miller Brigitte French Carol Davenport Cecelia Niemczyk

2:39:42 2:39:46 2:50:01 2:54:16 2:54:58 2:56:50 2:58:36 3:01:37 3:02:53 3:05:22 3:12:17 3:21:35 3:24:46 3:30:55 3:35:52 3:42:11 3:44:56 3:45:07 3:46:11 3:47:24

Male Overall 1/2 Marathon 1.

2.

3.

4.

5.

6.

7.

Brandon Leslie Micheal Tomlin Patrick Blair Randy Billey Thomas Dohnal Johnny Cappas-Toyo Ricardo anchez

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Danuta Teschner Gabriela Hnilkova Jordan Vaughn Nicole Chamney Andrea Roberts Gretchen Ellis Amy Jakowatz Liz Sponagle Heidi Gober Heather Duncan

1:23:23 1:25:20 1:29:00 1:29:49 1:30:07 1:31:27 1:33:46 1:34:48 1:35:24 1:35:32

Male Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Peter De La Cerda Geir Enore Rogn Andras Szantho Victor Masayesva Nathan Tarver Travis Griego Robby Holyan Joshua Griego Kinney McCray Robert Muehlenweg

15:26 16:31 16:33 17:06 17:18 17:30 17:40 17:45 17:48 17:48

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Liza Hunter-Galvan Cleofe Cruz Ronda De La Cerda Shelly Lorek Laynne Valverde Mary Uhl Maria Orozco Cherrillee Sederburg Trine Lundamo Colleen Burns

17:36 17:53 19:10 19:19 19:45 19:57 20:23 20:32 20:38 20:47

Male Overall 5K Walk 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Louis Jaramillo Donald Gleason Dan Kamieniecki Joe Thompson Earl Roenfranz Winston Crandall Clinton Boye Felipe Marmolejo Alexander Hachigian Dean Tooly

32:05 32:36 34:20 35:22 35:24 35:36 35:36 36:35 37:30 37:41

Female Overall 5K Walk 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Teresa Aragon Laura Draelos Paula Trujillo Lataria Pete Lydia Boye Barbara Neuman Dollene May Brooke Martin Joann Escobedo June Decker

28:23 29:35 32:53 34:52 36:19 36:57 37:43 37:44 38:28 38:44

Halloween Hustle 5K Run/Walk October 31, 2003 Washington Park, Denver, CO 150 Finishers Male Overall 5K

Male Overall Marathon Kryzsztof Baldyga Phillip Castillo Eric Peters Koos Van Zelst Talentino Angelosante Paco Maldonado Albert Chopito Mark Nolan Vinnie Kelley Angelo Lopez

1:19:54 1:19:58 1:20:28

Full Results at www.bkbltd.com

Full Results at www.dukecitymarathon.com

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Manuel Portes Monte Veltman Tom Rogozimski

Female Overall 5K

Full Results at www.runnersroostftcollins.com

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

8.

9.

10.

Female Overall 1/2 Marathon

Female Overall Marathon

Male Overall 10K 1.

2.

3.

Animas Mountain Mug Run 6.6M October 25, 2003 Durango, CO 54 Finishers

Female Overall

Male Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

26:35 26:36 27:44

Male Overall

Female Overall 10K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Stacie Porter Margaret McAtee Lori Gerscheffer

Male Overall

Full Results at www.boulderroadrunners.org

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

1.

2.

3.

Full Results at www.go-dmt.org

Full Results at www.windycitystriders.com

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Tracy Stewart Cindy O’Neill Fay Stattery Andrea Wagner Karen Anderson Diane Brown

Halloween 10K/5K October 25, 2003 Casper, WY Finishers: 18-10K, 16-5K

Full Results at www.pprrun.org

19:25 20:49 21:56 22:02 22:08 22:58 22:59 23:05 23:06 23:19 23:19 23:34 23:37 23:47 23:49

5.

6.

7.

8.

9.

10.

1:10:40 1:12:09 1:12:19 1:14:22 1:16:25 1:16:37 1:19:29

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Daniel Casteneda Kiran Moorty Jesse Herrera Alex Reinhart Sam Blasiak Brennan Galloway Taylor Williamson Hector Martinez Jacques Strappe Tucker Robinson

16:19 16:20 16:37 16:38 17:07 17:15 17:25 17:37 17:37 17:37

Female Overall 5K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Tania Pacev Heather Howard Angela Kremer Besha Deane March Thompson Jennifer Jorgensen Adeline Azrack Andrea Santa Maria Stephanie Southard Carrie Woodman

19:59 20:01 20:48 20:53 21:04 21:06 21:10 21:11 21:49 22:32

Male Overall 5K Walk 1.

2.

3.

Daryl Meyers Ed Gussie Unknown Runner

29:51 41:13 42:25

Female Overall 5K Walk 1.

2.

3.

Anna Laughlin Marianne Farrell Ashley Collier

39:34 42:40 43:07

Harbert Lumbar Fall 5K

www.coloradorunnermag.com

AT THE RACES: RACE RESULTS November 1, 2003 Grand Junction, CO 364 Finishers

13.

14.

15.

Full Results at www.sportsconnection.net/results

Aiem Afewarki Cody White Chad Portwood Junior Michael Pat Searing Bernie Boettcher Scott Olson Robert Thayer Justin Henry Jason Young Levon Kalemkiarian Kevin Koch Erik Paclcarl Matthew Younger Luke Poling

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

15:27 15:32 15:35 16:08 16:25 16:29 16:33 16:34 16:35 16:44 17:38 17:46 17:53 18:02 18:36

Leanne Whitesides Shannon Filar Ashley Martinez Kathaleen Recker Kelli Schultz Jann Johnson Lori McInnis Alix Slayton Terry Golba Marlyn Waitman Mallory Reams Emily Smith Susan Drake Kara Cole Aimee Dominguez

17:59 18:35 19:06 19:20 19:40 19:43 20:19 20:30 20:34 21:30 22:11 22:20 22:36 23:17 23:47

PPRR Fall Series III 5.5M November 2, 2003 Ute Valley Park, Colorado Springs, CO 173 Finishers Full Results at www.pprrun.org

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Adam Rich Douglas Hugill Dan Vega Jonathan Huie Brandon Johanns Joe Fogarty Andy Rinne Jim Doney Christopher Borton Brett Wilson

36:37 37:26 37:28 37:31 38:28 38:30 38:51 39:09 39:22 39:41

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Hillory Davis Michele Davis Heather Stites Kelly Lanterbach Julie O’Neill Marcia Keilers Susan Rietze Traci Dworshak Terri Lang Jennifer Borton

48:25 48:56 49:19 50:02 50:34 50:46 52:48 52:54 53:16 53:41

Loveland 1/2 Marathon/10K/4K November 8, 2003 Boyd Lake State Park, Loveland, CO Finishers: 156-1/2, 88-10K, 26-4K

Carrie Messner wins the Colorado Running Company’s XC Caper 5.

Mike Hakanson

1.

2.

3.

4.

5.

Amy Cope Pam Boudreau Mary Shore Emily Willems Joni Horst

1.

2.

3.

Bryan Cox Daniel Burton Tim Kellogg

1.

2.

3.

Briana Cathcart Deb Biernat Deborah Kowalewski

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Patty Rogers Jane Welzel Shannon Filar Gwen Martinez Margaret Kritzer Wendy Crandall Marianne Aiken Jenny Aune Rebecca Dittmer Diana Griffin

1:24:46 1:25:48 1:27:57 1:30:22 1:30:46 1:32:34 1:40:24 1:41:44 1:41:55 1:42:02

Full Results at www.footoftherockies.com

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Paul Brown Andy Mauk Jason Holt Noah Shannon Dave Purvis Tim Bowers Tom Linnell Scott Shannon Randie Bell Kenneth Zebley

Charles Kamindo Sean Nesbitt Brad Cooper John McMillan

Katie Follett Alicia Holt Gail Moore Cyndi Purvis Laurie Zuehlsdorff Deborah McIntosh Emma Morgan Aimee Larraga Rachel Advani Mary Deatherage

16:39 17:01 17:03 17:22 18:56 19:48 21:40 21:50 21:54 22:42 19:19 21:37 24:38 24:38 25:24 25:27 25:40 26:13 26:30 26:36

Parker Turkey Trot 5K November 8, 2003 Parker, CO 89 Finishers Full Results at www.active.com

Male Overall 1.

2.

3.

4.

5.

Sean Adams Bryce Hartman Blake Tomkinson Mike Trevey Michael Rule

30:31 31:54 37:38 38:19

1.

2.

3.

4.

5.

www.coloradorunnermag.com

Whitney Anderson Rebekah Wilson Sierra Anderson Amy Alletto Jamie Moksan

Rattlesnake Rumble 6.3K XC November 9, 2003 Ft. Collins, CO 131 Finishers

10:07 10:08 10:13 10:23 10:29 10:39 10:46 10:52 11:12 11:33 11:57 12:29 12:29 12:29 12:44

Full Results at www.footoftherockies.com

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Dylan Olchin Andy Bupp Andy Ames Florian Hild Sean Cronin Brad Pace Steve Gallegos Stan Emery Brice Young Samir Marin

19:08 20:36 20:48 21:02 21:09 21:12 21:16 21:19 21:40 21:45

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Amanda Gillam Mercedes Gil Amanda McCracken Jesse Rumsey Bree Wilson Ana Reutinger Jenny Marshall Danielle Fleming Cathy Ruf Camie Larson

23:36 24:49 25:16 25:38 26:18 26:21 26:33 26:46 27:11 27:19

ConAgra Foods Longmont Turkey Trot 10K/2M November 15, 2003 Longmont, CO Finishers: 340-10K, 255-2M Full Results at www.boulderroadrunners.org

Male Overall 10K 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Kyle Fredin Bill Fanselow Steve Read Brian Hunter Dan Tomlin Graeme Paterson Andy Ottele Morgan Addis Scott Taylor Chuck Jernigan Will Pittenger Mike Hakanson Steve Becker Jason Kaminski Brian Klink

20:05 20:58 21:34 23:40 23:57

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

Ali Kelley Kim McConnell Karen Voss Lisa Kolodny Sherry Buckner Priscilla Courtney Barbara Hartung Patty Ferreira Ann Eudeikis Denise Hart Jessica Madden Jennifer Canon

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Katie Follett Alicia Holt Janet Bossio Martha Buttner Megan Buttner Laura Leigh Jan Hughes Melissa Roberts Joanna Larsen Megan Yonkaitis Angela Kitchens Su-Lai Hamilton Katie Kaminski Leigh Anne Whiteside Heidi Hockstetter

11:46 12:29 13:21 13:27 13:34 13:45 13:55 14:16 14:32 14:38 14:41 15:09 15:13 15:19 15:39

Colorado Running Company’s XC Caper 8K/5K November 15, 2003 Colorado Springs, CO 40 Finishers

33:15 35:23 36:13 37:53 37:53 38:02 38:09 38:29 38:43 38:51 39:22 39:24 39:28 39:34 39:39

Female Overall 10K 18:34 18:50 19:20 19:47 20:42

Female Overall

Male Overall 10K 1.

2.

3.

4.

22:30 22:51 23:01

Habitat Home Run 5K Run/Walk November 8, 2003 Ft. Collins, CO 148 Finishers

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Female Overall 1/2 Marathon

14:18 15:06 18:05

Female Overall 4K

Male Overall 1/2 Marathon 1:05:13 1:05:40 1:07:44 1:14:40 1:16:10 1:16:28 1:18:03 1:18:06 1:20:48 1:21:26

40:27 42:16 43:00 43:36 45:41

Male Overall 4K

Female Overall

Peter Tanui Jonah Rono Aaron Carrizales Bill Fanselow Peter Hopkins Rafael Pacheco Troy Herrera Raul Carrizalez Tim Jones Bruce Pulford

39:09

Female Overall 10K

Full Results at www.runnersroostftcollins.com

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Geoff Douglas Paul Brown Jason Holt Andy Mauk Noah Shannon Jeremy Hall William Mitchell Ryan Lawrence Andrew Roberts Ric Rojas Daniel Burton Eric Kean Scott Pfeifer Jesse Tijerina Carl Barday

Female Overall 2M

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

48:51 49:00 49:11

Male Overall 2M

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Kristin O’Rourke Louise Hecht Tina Marie Thigpen

39:42 40:39 43:59 45:28 45:37 45:53 46:02 46:47 47:31 48:02 48:03 48:08

Ryan Hafer Matt Williams Andy Ames Andy Bupp Kyle Reno

27:23 27:45 28:03 28:11 28:56

Female Overall 5K 1.

2.

3.

4.

5.

Carrie Messner Maddy Tormoen Sheila Geere Cindy O’Neil Shawn Lear

18:48 19:35 19:43 20:07 20:51

PPRR Fall Series IV 7M November 16, 2003 Palmer Park, Colorado Springs, CO 160 Finishers Full Results at www.pprrun.org

Douglas Hugill Dan Vega Adam Rich Kevin Dessart Mike Wasson Matt Von Thun Jim Doney Brett Wilson Michael Schoudel Joel Tarbill

38:50 39:03 40:56 42:00 42:04 42:33 42:36 42:52 43:41 43:49

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Heather Stites Marcia Keilers Michele Davis Hillory Davis Sheena Henderson Julie O’Neill Terri Lang Karen Roscoe Sandee Moller Micky Simpson

52:29 54:30 55:19 55:39 58:52 59:48 59:50 1:01:22 1:02:03 1:02:06

Panicking Poultry 5K Run/Walk November 16, 2003 Boulder, CO Finishers: 222-Run, 49-Walk Full Results at www.active.com

Male Overall Run 1.

2.

3.

4.

5.

6.

7.

8.

9.

Kim Coillard John Clemence Roul Hernandez Mark Stenbeck Michael Brouillette Mark Shin Bernie Boettcher Brice Young Dan Skarda

18:05 18:08 19:22 19:23 19:32 19:43

Female Overall Run 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Colleen DeReuck Tera Moody Ashley Critchlow Amy Anderson Lori Antolec Ashley Sabados Angela Anderson Patty Gilmour Brooke Lissy Steph Turner Amy Kent Ashley Plumer Heather Meacham Monica Salazar Danielle Hammond

18:30 18:47 21:42 22:31 22:36 22:38 22:41 22:41 23:01 23:29 23:44 24:04 24:04 24:05 24:13

Male Overall Walk 1.

2.

3.

4.

5.

Michael Blanchard Christopher Stanley Ray Franks Lloyd Peirce Joe Darschewski

28:44 30:30 30:32 35:30 40:47

Female Overall Walk 1.

2.

3.

4.

5.

Rita Sinkovec Marianne Martino Kris Brandt Diane Rickard Jan Hallez

30:31 30:32 30:32 32:35 33:29

CMRA President’s 7M November 16, 2003 Cherry Creek State Park, Denver, CO 85 Finishers Male Overall 1.

2.

3.

4.

5.

Jonathan Huie Hector Martinez Paul Brett Jesus Martinez Issiah Rubio

40:03 40:21 40:49 41:08 42:33

Female Overall 1.

2.

3.

4.

5.

Noreen Shea Liza York Valerie Shockley Amanda Solomon Tracy Fisher

44:20 48:40 49:38 52:57 53:02

Atalanta Women’s 5K Run/Walk November 22, 2003 City Park, Pueblo, CO Finishers: 36-Run, 8-Walk

Full Results at www.socorunners.org

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Mark Brooks Jeffry Buechler Brian Glotzbach Simon Springett Aaron Bouplon Chris Griffith

Full Results at www.comastersrun.org

Male Overall 8K 1.

2.

3.

4.

5.

10.

11.

12.

13.

14.

15.

15:14 15:59 16:02 16:05 16:16 16:47 17:22 17:42 17:51

Overall Run 1.

2.

3.

4.

5.

Maddy Tormoen Tina Gray Ashley Birger Katherine Dvorsky Emily Borrego

18:15 19:38 20:42 21:06 22:13

Overall Walk 1.

2.

3.

4.

5.

Nancie Biery Kay Perkins Kathy Witwer Susan Fries Liz Miller

40:54 42:23 45:50 45:51 46:18

Brighton Turkey Trot 5K November 22, 2003 Brighton, CO 107 Finishers

Full Results at www.boulderroadrunners.org

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Paul Brown Jason Holt Andy Mauk Fernando Herrera Dean Depaolo Ed Oliver Dwayne Kramer Nicholas Accardi Dave Zybowski Enrique Maldonado

16:55 17:00 17:22 17:43 18:40 19:39 19:45 20:02 20:05 20:33

Female Overall 1.

2.

3.

4.

5.

6.

Katie Follett Whitney Anderson Vanessa Escatel Angela Anderson Li-Anne Ayers Kay Adams

18:58 19:20 21:44 22:57 24:05 24:16

January/February 2004: 35

AT THE RACES: RACE RESULTS 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

Erik Kean Mark Stenbeck Jay Shaeffer Gabriel Floud Raul Salazar Doug Bell Tim Jones Jeff Keil Kevin Buecher Rick bishop Jose Luis Arreola Darren Brungardt Bryan Cox Victor Hernandez Shane Fanning Chris Schaumberg John Hutierrez Ragan Driver Matthew Scott Steve Monroney Grady Sponagle Robert Meisner Justin Kuhlann Londien Santeramo Edwardo Santos Jim Fuller Bob Caillonette Brandon Best James King Kevin Carlberg

15:07 15:36 15:58 16:10 16:27 16:33 16:56 16:58 17:11 17:17 17:33 17:35 17:52 18:14 18:21 18:22 18:24 18:33 19:11 19:17 19:24 19:28 19:29 19:31 19:53 19:56 19:58 20:01 20:08 20:11

Female Overall 1.

2.

3.

4.

5.

6.

Laura Finley Ashley Martinez Lara Johnson Leah Larson Tori Carter Ana Reutinger

19:11 19:30 19:46 19:50 20:14 20:17

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

Amy Hayes Amanda Gregory Melanie Peddle Jenny Weber Tawna Bovero Kelly Imus Marilyn Stapleton Devonna Reiner Kaitlyn Schaumberg Elizabeth Dowgin Sarah Martens Carrie Hayward Louise Simons Tannis Bator Sarah Hemmings Diane Krier Abby Blasco Casi Rechard Savannah Garcia Jill Brandsborg Ashley Shaw Caty Bator Joyce Bagley Kristen Trull

20:34 21:13 21:26 21:27 21:32 21:36 21:58 21:59 22:06 22:26 22:35 23:16 23:20 23:25 23:36 23:46 24:07 24:09 24:32 24:46 24:50 24:51 24:52 24:54

CU Turkey Trot 5K November 27, 2003 Boulder, CO 785 Finishers

Full Results at www.boulderroadrunners.org

Male Overall 1.

2.

3.

4.

5.

Josh Glaab Phillip Schumacher Andrew Hoffman Andy Albright Matt Cabrera

16:12 16:39 16:47 17:01 17:05

Ryan Hafer wins the Colorado Running Company’s XC Caper 7.

8.

9.

10.

Jenna Hardy Su-Lai Hamilton Kristi Althoff Alice Tankersley

24:21 24:23 24:33 24:36

Turkey Trot 5K November 22, 2003 Casper, WY 43 Finishers

Full Results at www.windycitystriders.com

Male Overall 1.

2.

3.

Matthew Beamer Kirby Points At Him Steiner Voight

17:49 19:30 19:34

Female Overall 1.

2.

3.

Cindy Parrish Becky Sondag Nadia White

21:12 21:12 22:40

Male Overall 25:29 26:12 26:32 27:11 27:22 27:33 27:42 27:54 28:37 29:04

Female Overall 1.

2.

3.

Gina Sanger Bethany Werner Amy Nelson

30:03 30:12 30:54 31:02 31:46 32:23 34:21

Dirty Dozen Trail 12K November 22, 2003 Albuquerque, NM 90 Finishers Full Results at www.aroadrun.org

1.

2.

3.

4.

5.

Tomas Dohnal Martin Tucek Joseph Weiss Daniel Otero Web Shelley

28:25 28:32 29:56

36: January/February 2004

Amy Shelley Auristela Silva Erin Zavitz Kim Linder Katie Walker

38:54 39:26 40:55 42:44 42:50 48:44 54:18 54:47 55:09 55:23

Loveland Turkey Trot 5K November 27, 2003 Loveland, CO 548 Finishers

Full Results at www.footoftherockies.com

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

Brian Zakavec Logan Kanode Pablo Vigil Charley Mathes Dan Goding Eric Kaltenberger Kyle Kavalec Jay Klagge

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Ron Michaels Richard McDaniel Scott Green David Armentrout Steve Mantano Chris Benton Brian Giauge Nick Temple Richard Einhellig John Roeske Dave Mills Scott Shannon

19:37 19:41 20:01 20:01 20:04 20:10 20:31 20:33 20:38 20:39 20:46 20:55

Female Overall

Male Overall

1.

2.

3.

4.

5.

Full Results at www.coloradoac.com/inverness

Bucky Shaefer Andre Raveling Neil McLaughlin Kevin Burks Steve Huda David Benedict Joe Wolf Scott Johnson Luke Shaefer Walter Shaefer

Kathy Pidcock Colleen Sanderlin Kathy Coleman Susan Neil Kethryn Neeper Janis Roemmich Shelly Mercer

Female Overall

Inverness Turkey Trot 5K November 22, 2003 CAC Inverness, Englewood, CO 169 Finishers

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

4.

5.

6.

7.

8.

9.

10.

17:08 17:17 17:54 18:11 18:35 19:09 19:24 19:30

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Susan Ball Shannon Bridgeman Jennifer Riekenberg Wendy Miner Amanda Morgan Jessica Morgan Pam Boudreau Carrie Haskins Ryann Frahm Shannon Couk Kate Campbell Robin Frahm Rene Hetherington Karen East Jamie Vanderwal Shelly Barker Katie Mae Chynoweth Patricia Kukus Ann Depperschmidt Colleen Drabbenhoft

20:46 21:28 21:47 22:05 22:16 22:20 22:35 22:55 23:21 23:24 23:43 23:46 23:54 24:12 24:24 24:42 25:01 25:12 25:20 25:31

Greeley Turkey Trot 5K November 27, 2003 Greeley, CO 858 Finishers

Full Results at www.footoftherockies.com

Male Overall

Finishing up in the Vail Nordic Center Snowshoe 4M www.coloradorunnermag.com

AT THE RACES: RACE RESULTS 6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

Nathan Cabrera Frank Richardson Steve Read Peter Hopkins Luis Miaja-Avila Tim Discipio Gabe Small Darrin Eisaman David Litoff Brice young Ryan Lawrence Scott Fliegelman Mark Mathieu Steven Bono Stan Mavis Jose Garcia Daniel Gabalski Thomas Kehoe Jason Hudson Todd Straka

17:08 17:10 17:13 17:17 17:31 17:37 17:44 17:45 17:48 17:59 18:01 18:03 18:04 18:10 18:10 18:12 18:15 18:20 18:23 18:29

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

Diane Gentry Kelly Carlson Lisa Goldsmith Sarah Krakoff Amanda McCracken Sunny Gilbert Laurie Edwards Jennifer Albright Mary Powell Catriona Dowling Kristi Jordan Meg Tilton Martha Buttner Terri Handy Corinne Reinhard Megan Buttner Angelina Cabrera Amie Bervy Tonya Riggs Victoria Cosgrove Kirsten Meymaris Michelle Reidel Lianne Evans JB Brockman Katie Johnson

18:17 19:00 19:05 19:15 19:29 19:41 19:43 19:54 20:11 20:14 20:39 20:56 21:27 21:33 24:42 21:54 21:56 22:01 22:06 22:19 22:21 22:21 22:28 22:31 22:32

Briargate Family Turkey Trot 5K November 27, 2003 Briargate YMCA, Colorado Springs, CO 526 Finishers Full Results at www.bkbltd.com

Male Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Brian Harnisch Adam Rich Mike Wasson Eric Zolner Andy Rinne David Nichols Shea Wilfong Nigel Miller Todd Murray Chad Halsten Matt Conners Steve Scholz Rob Gilliam James Kovacs Jim Lee Ken Lefrancois Mark Riem Kevin Dessart Steve Mischel Scott Nalbach

17:08 17:12 17:51 18:05 18:19 18:22 18:28 18:34 18:39 18:49 19:13 19:22 19:37 19:40 19:48 19:58 20:15 20:19 20:35 20:37

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

Maddy Tormoen Kelly Moon Rochelle Hyatt Gwen Martinez Lynn Dougherty Jennifer Bremser Joni Caverly Ingrid Fatianow Desiree Romero Adrianna Jimenez Brooke Merriam Angie Anderson Jennifer Gustafson Caroline Kunnett Emily Adcox Kelsey Brown Rachel Buehl Kathy Rex Traci Yamada Kaci Rex

Ft. Collins Turkey Trot 4M November 27, 2003 Ft. Collins, CO

19:46 19:47 20:28 20:40 20:46 21:42 22:07 22:28 23:10 23:13 23:16 23:20 23:35 23:46 23:55 23:57 24:14 24:25 24:36 24:39

Finishers: 1020-Run, 207-Walk Full Results at www.footoftherockies.com

Male Overall Run 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

36.

37.

38.

39.

40.

Kim Gillard Michael Aish Peter Tanui Carl Blackhurst Charlie Kamindo Jonah Rono Sean Nesbitt Florian Hild Larry Lucero Logan Munoz Steve Cathcart Sam Emery Brad Pace Mike Maher Samir Marin Bill Hintze Ryan Terlouw Jamie Yebra Morgan Addis Paul Murphy Patrick Edwards Charlie Cox Doug Mason Bryan Van Meveren Tom Barnish Tucker Huey Craig Moyer Kent Oglesby Jim Garrison Tom Duggan Dan Turk Bob Brustad Bryant Mason Chris Toriggino Walt Peeples Nicholas Martin Tim Flynn James Giveans Tim Gerloch Andrew Kiser

18:47 18:51 19:15 19:23 19:37 19:43 20:30 20:48 21:05 21:25 22:05 22:13 22:17 22:36 22:39 23:24 23:37 23:40 23:43 23:55 23:59 24:00 24:17 24:27 24:35 24:44 24:53 24:53 24:58 25:00 25:10 25:25 25:31 25:32 25:39 25:46 25:48 25:51 25:53 25:54

Jingle Bell Run for Arthritis 5K December 6, 2003 Colorado College, Col. Springs, CO 220 Finishers

Jingle Bell Run for Arthritis 5K December 6, 2003 Fort Collins, CO 330 Finishers

Male Overall

Male Overall

Full Results at www.pprrun.org

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Mark Warmby Adam Rich Cody Hill Mike Wasson Andy Rinne Jeff Prata Anthony Surage Eric Hettler Rich Hadley Steve Rischling Alan Versaw Rick Shoulberg Brian Stillwell Timothy Smith Mark Riem

15:57 16:19 17:01 17:15 17:25 17:39 18:03 18:27 18:31 18:44 18:48 19:23 19:26 19:27 19:35

Female Overall 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Stephanie Jones Bev Zimmermann Desiree Romero Andrea Wagner Adrianna Jimenez Lisa Short Aubrey Inman Emily Adcox Sandee Miller Jen Taylor Marissa Mundell Steph Clendenen Debbie Bibb Georgann Richardson Rachel Buehl

Day Of Infanmy Snowshoe 8K December 7, 2003 Glenwood Springs, CO 84 Finishers

Full Results at www.runnersroostftcollins.com

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Jerry Rief Noah Shannon Rick Bishop Tim Jones Paul Brown Mike Maher Pablo Vigil Mark Saunders Morgan Addis Andrew Parker Doug Mason Charlie Cox Brian Giauque Nicholas Martin Curt Reschenberg

Full Results at www.dayofinfamysnowshoerace.org

Male Overall 16:46 16:57 16:59 17:15 17:15 17:40 17:45 18:06 18:11 18:40 18:50 19:27 19:49 20:00 20:02

1.

2.

3.

4.

5.

20:13 22:02 22:10 22:46 22:51 22:53 22:59 23:04 23:16 23:20 23:22 23:25 23:30 23:43 23:44

Full Results at www.boulderroadrunners.org

Female Overall 18:55 21:07 21:26 22:01 22:06 22:15 23:04 23:15 23:32 23:32 23:39 23:58 24:08 24:19 24:39

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

Mary Shore Nicole Stob Patty Gilmour Colleen Kintzley Camie Larson Kirsten McCay-Smith Cathy Zitti Julie Hansen Sheila Spring Meghan Wellman Michelle Flenner Tina Thigpen Kate Campbell Karen Markel Katie Hazzard

Robert Gardner Erik Skarvan Matt Huber John Stroud Brian Passenti

50:20 50:34 53:32 53:41 53:54

Female Overall 1.

2.

3.

4.

5.

Heather Lafferty Heidi Vosbeck Vicky Koleske Eileen Wysocki Andrea Sprung

56:39 57:44 58:31 1:04:23 1:04:36

Devils Thumb Snowshoe 5K December 13, 2003 Devils Thumb XC Center, CO 17 Finishers Male Overall 1.

2.

3.

Greg Moran Jamie Boese David Rothenburger

30:20 30:24 30:56

Female Overall 1.

2.

3.

Lyn D’Amato Devora Peterson Nancy Masten

35:07 40:00 42:24

Female Overall Run 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

36.

37.

38.

39.

40.

Luminita Talpos Nicole Aish Molly Austin Nicole Kulikov Nikole Johns Lesley Higgins Hannah Kinseth Jennifer Hindmarsh Tanya Poel Jen Kinsley Katie Yemm Danielle Korb Jane Welzel Meg Letherby Sarah Mackay Kara Roy Mary Shore Margaret Kritzer Maria Eisemann Emily Willems Marcie Glass Emily Clark Karin Edwards Trish Casson Laurie Rogers Cmie Larson Jamie Larson Erin Lyman Natalie Wright Susan Baker Maria Korb Taylore Anderson Kari Barbour Julie Lind Kacie Tomlinson Cindy Strzelec Susan Baum Katrina Shermock Kirsten McCay-Smith Renee Jones

21:22 21:48 22:10 22:26 22:58 23:06 23:13 24:05 24:16 24:28 24:28 24:34 24:50 25:19 25:27 25:43 25:56 26:05 26:08 26:10 26:16 26:42 27:27 27:45 27:45 27:58 27:58 28:01 28:21 28:28 28:31 28:34 28:40 28:44 28:46 28:52 29:11 29:12 29:13 29:14

Male Overall Walk 1.

2.

3.

4.

5.

Patrick Green Michael Seltsam Perry Ralph Andres Teene Bruce Biggi

28:25 29:32 34:48 37:22 38:04

Female Overall Walk 1.

2.

3.

4.

5.

www.coloradorunnermag.com

Nanci Ledoux Gayle Huntsman Ann Bates Margaret McDonald Mary Gilbert

38:11 43:32 44:51 45:03 46:13

Finishing strong at the Rock Canyon Half Marathon January/February 2004: 37

AT THE RACES: RACE CALENDER Always check the event web site or call the phone number to verify information before going to the event.

january january 1 New Years Day 5K Runners Roost, Ft. Collins, CO 10:00AM www.runnersroostftcollins.com Rescue Run & Kids Run 10K/5K Palmer Park, Colorado Springs, CO www.pprrun.org

january 3 Fat Ass 50K Grand Junction, CO 7:00 AM www.mmstriders.org Nielson Challenge 2M/1M N. Monument Valley Park, Col. Springs, CO 8:00 AM www.pprrun.org Salomon Snowshoe Series 5K Vail, CO 11:30 AM www.emgcolorado.com Skating Shuffle 10K Grand Mesa Skyway, Grand Junction, CO 11:00 AM www.mmstriders.org Turquoise Lake Snowshoe 20M Turquoise Lake, Leadville, CO 10:00 AM www.redfeather.com

january 4 Swift Skedaddle Snowshoe 10K/3K Raven Golf Club, Silverthorne, CO 10:00 AM

970-389-4838

Polar Bear Run/Walk 5K Washington Park, Denver, CO 10:00 AM www.bkbltd.com

RRMR Trophy Series #1 10K City Park, Denver, CO 9:00 AM www.rrmr.org

january 24

january 10

Lake San Cristobal Snowshoe 10K Lakeview Resort, Lake City, CO 9:00 AM 970-261-8103

Beaver Creek Snowshoe 10K/5K Beaver Creek, CO 11:00 AM 970-476-6797 www.beavercreek.com Frosbite 4M Oak Grove Elementary, Montrose, CO 10:00 AM www.montrose.org/org/runners/ CMRA Jack Newman 5K Lake Arbor, Arvada, CO 9:00 AM www.comastersrun.org PPRR Winter Series I 10K/5K Fox Run Park, Colorado Springs, CO 10:00 AM www.pprrun.org

january 11

PPRR Winter Series II 8M/4M El Pomar Youth Sports Center, Col. Springs 10:00 AM www.pprrun.org

january 25 Las Vegas International Marathon Las Vegas, NV 702-240-2722 ww.lvmarathon.com Super Bowl 5K Wahington Park, Denver, CO 9:00 AM www.bkbltd.com

Rock & Roll Arizona Marathon Phoenix, AZ 11:00 AM 970-243-3721

february

january 17 Appleton Freezer 4M H Road Elementary, Grand Junction, CO 7:45 AM www.rnraz.com Pazzo’s Meadow Mountain Snowshoe 9M CO State Championships Minturn, CO 10:00 AM www.pedalpowerbike.com

january 18

Salomon Snowshoe Series 5K Frisco Nordic Center, Frisco, CO 11:30 AM www.emgcolorado.com

february 1 Snowdown Shuffle Snowshoe 5K Hillcrest Golf Course, Durango, CO 10:00 AM 970-247-8449

970-240-1654 www.montrose.org/org/runners/ Nielson Challenge 2M/1M N. Monument Valley Park, Col. Springs, CO 8:00 AM www.pprrun.org Silverton Snowshoe Race Silverton Town Hall, Silverton, CO www.go-dmt.org Sweetheart Run 5K Fruita, CO 10:30 AM 970-858-0360 RMRR Trophy Series #2 7M Cherry Creek State Park, Denver, CO 9:00 AM www.rmrr.org

february 8 Screamin’ Snowman Snowshoe 10K/5K Eldora, CO 9:45 AM www.racingunderground.com Salomon Snowshoe Series 5K Frisco Nordic Center, Frisco, CO 11:30 AM www.emgcolorado.com

february 13 Valentine’s Day 5K Washington Park, Denver, CO 5:30 PM www.bkbltd.com

february 14

february 7

CMRA 40 Furlongs 5M S. Suburban Tennis Center, Littleton, CO 9:00 AM www.comastersrun.org

Hearty Soles 10K Oak Grove Elementary, Montrose, CO 10:00 AM

Hula Moon Snowshoe Telluride, CO 970-349-6366

FIND YOUR PERFECT SHOES! COME IN FOR A FREE VIDEO GAIT ANALYSIS AND LET OUR EXPERTS

FIND THE RIGHT SHOES FOR YOU!

BOULDER - DENVER - COLORADO SPRINGS

(303) RUN-WALK www.BoulderRunningCompany.com 38: January/February 2004

www.coloradorunnermag.com

AT THE RACES: RACE CALENDER www.tellurideskiresort.com Valentine Day Massacre Prediction Run 3M Grand Junction, CO 10:00 AM www.mmstriders.org PPRR Winter Series III 10M/5M Santa Fe Trail (Baptist), Col. Springs, CO 10:00 AM www.pprrun.org

february 21 Beaver Creek Snowshoe 10K/5K Beaver Creek, CO 11:00 AM 970-476-6797 www.beavercreek.com Tortoise & Hare 6M Relay Grand Junction, CO 10:00 AM www.mmstriders.org

february 22 President’s Day 5K Washington Park, Denver, CO 9:00 AM www.bkbltd.com

february 28 Swift Skedaddle Snowshoe 10K/5K Frisco Nordic Center, Frisco, CO 10:00 AM 970-389-4838 The Sporting Woman’s Wild Hare Snowshoe Race & Trek For Women 5K Devil’s Thumb Ranch, Boulder, CO 303-316-8392 www.thesportingwoman.com PPRR Winter Series IV 20K/10K Wolford Elementary, Colorado Springs, CO 10:00 AM www.pprrun.org

february 29 Wiggy’s Fun Run 20M Cascade Village to Silverton, CO 10:00 AM 970-247-3116 www.go-dmt.org

march march 6 Billy’s Island Grill Vail Mountain Snowshoe Vail, CO 6:30 PM www.pedalpowerbike.com Ft. Lewis College XC Scholarship Fund 5K Santa Rita Park, Durango, CO 10:00 AM www.go-dmt.org Nielson Challenge 2M/1M N. Monument Valley Park, Col. Springs, CO 8:00 AM www.pprrun.org

march 7 www.coloradorunnermag.com

RMRR Trophy Series #3 3M Crown Hill Park, Denver, CO 9:00 AM www.rmrr.org

march 13 5K on St. Patrick’s Day Colorado Springs www.csgrandprix.com North American Snowshoe Championships Beaver Creek, CO 970-476-6797 www.beavercreek.com Tubbs Snowshoe Romp To Stomp Out Brest Cancer Frisco Nordic Center, Frisco, CO www.tubbsromptostomp.com

march 14 Runnin’ of the Green Lucky 7K LoDo, Denver, CO www.bkbltd.com

march 20 America’s Uphill Aspen, CO 7:00 AM 970-925-2849 www.utemountaineer.com Canyonlands Half Marathon Moab, UT www.moab-utah.com/halfmarathon/

march 27 Eisenhower Marathon, Half Marathon and Team Relay Abilene, KS 785-263-2341 dickinsoncounty.redcross.org Hozhoni Days 5K Ft. Lewis College, Durango, CO www.go-dmt.org

march 28 CMRA Spring Spruce 10K Twin Lakes Park, Denver, CO 9:00 AM www.comastersrun.org Orphans of Violence 5K Washington Park, Denver, CO 9:30 AM www.bkbltd.com

group runs sunday Ft. Collins Running Club, Long Run Gate 4 of Hughes Stadium, Ft. Collins, CO www.footoftherockies.com Incline Club, Long Run on Trails Memorial Park, Manitou Springs, CO 8:00 AM www.inclineclub.com

Southern Colorado Runners, Long Run City Park (Swimming Pool), Pueblo, CO 7:00 AM (7:30 or 8:00 in winter) www.socorunners.org

monday Fleet Feet, Easy Run Fleet Feet, Boulder, CO 6:15 PM www.fleetfeet.com Fleet Feet, Easy Run Fleet Feet, Westminster, CO 6:15 PM www.fleetfeet.com

tuesday Arapahoe County Running Club, Track Smokey Hill HS Track 6:00 PM www.arapahoe.runner.home.comcast.net Colorado Columbines, Track Workout Summit Ridge Middle School, Littleton, CO 6:00 PM (April - August) www.angelfire.com/co/coloradocolumbines Colorado Springs Women’s Running Group Easy Run Garden Of The Gods, Colorado Springs, CO 6:00 AM groups.yahoo.com/group/ colospgswomensrunninggrp Denver Runners, Easy Run Washington Park, Denver, CO 6:00 PM groups.yahoo.com/group/Denver_runners/ Durango Motorless Transit, Track Workout Rakita PTs, Durango, CO 12:00 PM www.go-dmt.org Ft. Collins Running Club, Track Workout CSU Track, Ft. Collins, CO www.footoftherockies.com

6:15 PM www.fleetfeet.com Fleet Feet, Easy Run Fleet Feet, Westminster, CO 6:15 PM www.fleetfeet.com Southern Colorado Runners, Easy Run City Park (Swimming Pool), Pueblo, CO 7:00 AM (7:30 or 8:00 in winter) www.socorunners.org

thursday Boulder Trail Runners Happy Hour Run (Easy Run on Trails) Location Varies, Boulder, CO 5:30 PM groups.yahoo.com/group/bouldertrailrunners Denver Trail Runners, Easy Run on Trails Location Varies, Morrison/Golden, CO 6:15 PM groups.yahoo.com/group/ DenverTrailRunners Durango Motorless Transit Trail Group Easy Run on Trails Location Varies, Durango, CO 6:00 PM (April - August) www.go-dmt.org Ft. Collins Running Club, Easy Run Foot Of The Rockies, Ft. Collins, CO 5:30 PM www.footoftherockies.com Incline Club, Hill Workout on Trails Cog Railway Station, Manitou Springs, CO 5:30PM (April - August) www.inclineclub.com Monument Valley Morning Group, Easy Monument Valley Park, Col. Springs, CO 7:00 AM www.pprrun.org

saturday

Monument Valley Morning Group, Easy Monument Valley Park, Col. Springs, CO 7:00 AM www.pprrun.org

Arapahoe County Running Club, Long Run Location Varies, Denver, CO 7:45 AM www.arapahoe.runner.home.comcast.net

Niketown Running Club, Easy Run Niketown, Denver, CO 5:30 PM

Denver Runners, Long Run Location Varies, Denver, CO 8:00 AM groups.yahoo.com/group/Denver_runners

Phidippides Track Club, Track Workout Bellview Elementary School, Denver, CO 5:30 PM (Starting 3/2/2004) www.phidippides.org

wednesday Colorado Springs Women’s Running Group Easy Run Ute Valley Park, Colorado Springs, CO 6:00 AM groups.yahoo.com/group/ colospgswomensrunninggrp Denver Runners, Track Workout South High School, Denver, CO 6:00 PM groups.yahoo.com/group/Denver_runners Fleet Feet, Easy Run (women only) Fleet Feet, Boulder, CO

Evergreen Runners Circle, Trail Run 8:30 AM Location Varies, Evergreen, CO www.geocities.com/Colosseum/Lodge/7018/ index.html Palmer Park Group Runs, Easy Run North Side of Palmer Park, Col. Springs, CO 8:00 AM www.pprrun.org Southern Colorado Runners, Long Run City Park (Swimming Pool), Pueblo, CO 7:00 AM www.socorunners.org Two Feet To Go, Easy Run Two Feet To Go, Denver, CO 8:00 AM (First Saturday of Each Month) January/February 2004: 39

AT THE RACES: RACE CALENDER

Colorado Runner Racing Series Sponsored by Nike and The Boulder Running Company

The Colorado Runner Racing Series is a scored series of premier races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will be featured in Colorado Runner magazine and the top five runners in each division will receive an award from Nike.

Criteria used in determing Racing Series races: 1. Location 2. Race distance 3. Quality of the field

4. Size of the race 5. Date of the race 6. Race organization

2004 Racing Series Schedule Date

Name

Distance

Location

March 13

5K on St. Patrick’s Day

5K

Colorado Springs

March 14

Runnin’ Of The Green

7K

Denver

May 1

Cinco Cinco

5K

Fort Collins

June 12

Run The Rockies

13.1M

Frisco

June 13

Garden Of The Gods

10M

Colorado Springs

June 27

Stadium Stampede

5K

Denver

July 4

Boogie’s Diner Buddy Run

8K

Aspen

July 31

Classic 10,000

10K

Colorado Springs

August 2

Evergreen Town Race

10K

Evergreen

August 7

The Human Race

5K

Fort Collins

August 8

Georgetown To Idaho Springs

13.1M

Georgetown

September 19

Governor’s Cup

10K

Denver

September 28

Boulder Backroads

13.1M

Boulder

October 10

Durango Marathon

26.2M

Durango

November 13

Rim Rock Run

37K

Grand Junction

Racing Series Scoring

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

Example of the points scored Place

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

Open 1 & 2

150

135

125

115

105

100

95

90

85

80

75

70

65

60

55

50

40

30

20

10

Masters

100

90

80

70

60

50

45

40

35

30

25

20

15

10

5

Grand Masters

100

90

80

70

60

50

40

30

20

10

Seniors

100

80

60

40

20

40: January/February 2004

www.coloradorunnermag.com

Age Group Experts Greeley’s Running Icon

A

local star in Colorado’s running scene, Doug Bell is the keeper of a half dozen national age group records. At age 46, he ran an American record of 15: 07 at the Carlsbad 5000. At 48, Bell raced to a 25:37 finish in the LaSalle Banks Shamrock 5 Mile, and then at 50, he went back to Carlsbad to post a 15: 50 5K, which stands on the record books at USA Track and Field as the fastest ever by a 50-year-old American.

Are you impressed yet?

Most runners only dream of running times like these during their prime years, while Bell makes it look easy in his 40s and 50s. So don’t be fooled the next time you’re at Bell’s Running, Doug’s Greeley running store. While Bell may be jovial when fitting you into a pair of running shoes, he’s a competitive speedster at heart.

Now at the age of 53, Bell says the times don’t come easy and he’s continually adjusting his training routine.

“The best way to describe it is that I’m like a teenager again, trying to figure out my training.”

Having just celebrated another birthday, he admits that past injuries tend to crop up and his body can’t quite handle as much as it used to. “For almost 20 years, my training routine didn’t change, but now my mileage has Bell has operated Bell’s Running for 17 years. gotten less every year for the last 10 years.” He says he’s stopped doing long runs and when he visits the track, he’ll usually only run two miles hard, going for two by a mile or four by 800. On easy runs, he enjoys logging miles near his house on the trails by Greeley’s Aims College. “It’s quiet and you can easily do a 1 ½ to 2 mile loop.”

The routine continues to bring him success. Last July he ran 16:14 to finish third overall at Greeley’s Race for the Cure, his favorite local race. He also hopes to gear up for the Carlsbad 5000 again this year. www.coloradorunnermag.com

There’s no reason to miss an issue! Run to one of these locations to buy a copy of Colorado Runner:

Denver Metro:

Boulder Running Company - Littleton Fleet Feet - Thornton Runner’s Roost - Aurora Runner’s Roost - Denver Runner’s Roost - Highlands Ranch Two Feet To Go - Denver

Boulder:

Boulder Running Company Fleet Feet

Fort Collins:

Foot Of The Rockies

Colorado Springs:

Boulder Running Company Runner’s Roost The Colorado Running Company

Greeley:

Bell’s Running

Vail:

Vail Tennis Center

Grand Junction:

Running Outfitters

Clifton:

Foot Support Group

Or send $3 + $1 shipping to: Colorado Runner 28 Tecoma Circle Littleton, CO 80127 January/February 2004: 41

Children’s Fitness

A Case For Taking Responsibility

by Joyce Rankin

Children have been running forever.

In a report from The National Institute learn and gives them a role in the decision Just watch toddlers trying to get away from of Health, June 2002, Karen Donato of the making. their parents and you can understand the love National Heart, Lung and Blood Institute gave 8. Keep healthy snacks on hand. Good they have for quick movement. How does this some important tips for parents to help their options include fresh, frozen, or canned love of movement change over the years into children maintain a healthy body weight: fruits and vegetables; low-fat cheese, an overweight, sluggish, couch potato who is yogurt or ice cream; frozen fruit bars; and putting a strain on our medical system? This 1. Be supportive. Children know if they are cookies such as fig bars, graham crackers, question is in the forefront of much of the recent overweight and don’t need to be reminded gingersnaps or vanilla wafers. medical literature. or singled out. They need acceptance, 9. Focus on small, gradual changes in

The National Institute for Health encouragement and love. eating and activity patterns. This helps (2002) states: “As kids spend more form habits that can last a lifetime. time in front of television, computer As a Colorado Runner, and video screens, their physical there are things you can do in addition activity levels have decreased. And to applying the tips for parenting. Set their body weights have increased. an example. As runners, demonstrate Obesity in kids is now epidemic in the the joy of being outside and running or United States. The number of children walking. We’ve made choices in our who are overweight has doubled in the lifestyle that have made us mentally last two to three decades; currently and physically healthier. By setting one child in five is overweight. The an example, we may influence others increase is in both children and to change behaviors in their own lives. adolescents, and in all age, race and We also have a responsibility to be gender groups. Obese children now there when children or adults have have diseases like type 2 diabetes questions about our active lifestyle and that used to only occur in adults. The we must be sensitive to their situation. main culprits are the same as those Describing intervals might not be the for adult obesity: eating too much appropriate response to a person asking and moving around too little. Almost questions about their jogging program. half of children aged 8-16 years watch Remember this is not about you. You three to five hours of television a day. have already discovered the benefits of Kids who watch the most hours of a healthy lifestyle. Your responsibility television have the highest incidence is to try and help others achieve their of obesity” “healthy lifestyle” potential.

So here we are with the basic If you’re at a race and find “diet and exercise” cure. As runners, yourself disappointed in your time, and especially Colorado runners, we keep in mind another runner nearby are acutely aware of the epidemic of might be extremely pleased with their obesity surrounding us. All you have time which may be quite a bit slower Kids at the start of the 100 meter Spooky Sneak in Denver. to do is walk into any mall to observe than yours. Be supportive of others, the epidemic in our nation. Have you keep your “I should have run…..” or 2. Set guidelines for the amount of time your noticed the size of the shopper? children can spend watching television or “I am great” comments to yourself. Focus on We all know some of the more obvious others. playing video games. reasons for lack of health in our society: 64 oz. 3. Plan family activities that involve Keeping the “child” alive in all of us sodas (what ever happened to water?), non exercise. Instead of watching television, is a great step toward a healthy lifestyle. Diet nutritious fast foods, high fat diets, low levels go hiking, biking, or walk around the mall. and exercise are important factors in our quest of activity, lack of safe playgrounds, computers, Offer choices and let your children decide. for health. If we can share this secret, we will television and the list goes on and on. But how 4. Be sensitive. Find activities your children be helping future generations toward healthier can we change this behavior? How can we get will enjoy that aren’t difficult or could lifestyles. children to understand the differences between cause embarrassment. feeling sluggish and overweight and feeling 5. Eat meals together as a family and eat at Editor’s Note: Joyce Rankin has written a guide: mentally healthy and physically fit? There is the table, not in front of a television. Eat Children’s Running: An After-School Program for Elementary School Children. This guide provides no question that the earlier these behaviors slowly and enjoy the food. the background and tools necessary for an after-school are changed the healthier our adult society will 6. Don’t use food as a reward or punishment. or summer children’s running program. Everything become. There are choices that must be made Children should not be placed on restrictive needed for a running program is contained in the and consequences to the choices we make. As diets, unless done so by a doctor. Children guidebook. The only additional needs are volunteers, adults we have to guide children into making children, and an outdoor area to run. Send $15 plus need food for growth and development. intelligent, healthy choices, even if we learned 7. Involve your children in meal planning $5 P&H to: WHO PRESS, 0311 West Sopris Creek our lessons later in life. and grocery shopping. This helps them Road, Basalt, CO 81621.

42: January/February 2004

www.coloradorunnermag.com

Hit The Dirt... Trail Review Waldo Canyon Manitou Springs, CO

By Randy Lindsey

W

aldo Canyon is one of the most popular trails in the region, and for good reason. It has moderate grades, views of both city and mountains, cool dark forest, and (mostly) good running surfaces. Much of the trail faces south, making for reasonable conditions year round. Waldo provides trail connections to the Ute Pass Trail, Longs Ranch Road, Williams Canyon, Rampart Range Road, and the town of Cascade. It must have good vibes, since several members of the Incline Club have chosen it for the location of their wedding!

Section 1: Highway 24 to Waldo Canyon (7 Miles total for the loop)

Waldo Canyon trail begins at a wellmarked trailhead on Highway 24 about two miles west of Manitou Springs. The parking lot often fills on a nice day, so you can choose to run from Manitou via the Ute Pass Trail (See long route below). To reach the trailhead from the junction of Ute Pass Trail and Longs Ranch Road, turn right and run down the wellmaintained road to the highway. The trailhead is directly across the highway.

The Waldo Canyon trail begins with

some switchbacks and stairs, but believe me, this is much less intimidating than the old stairs that used to march straight up the hill in two long flights. It soon straightens out and traverses eastward along the south-facing hillside, quickly climbing away from the noise of the highway.

It winds in and out of some ravines, crossing over a ridge into Waldo Canyon proper after about one mile. At this ridgeline, an obscure trail heads straight up the hill for a connection to Cascade.

The trail descends and rolls gently into the bottom of Waldo Canyon where you will find a nice meadow followed shortly by the start of the loop trail.

Section 2: Waldo Canyon Loop

The loop begins at a sign indicating the 3.5-mile loop running either direction. In winter I always go clockwise (stay left of the sign) because there is often ice in the canyon bottom and I’d rather ascend icy patches than slide down on my butt! Also it is much easier to stay warm in this icebox while running uphill.

This description takes the clockwise direction.

The trail follows the creek up Waldo Canyon, crossing it five times. This section is wooded, which provides a welcome respite on hot days.

About 120 meters after the fifth crossing (you’re on the right side of the creek now as you head upstream), it takes a sharp switchback to the right.

There are a few stairs here and usually a sign to keep you on track. However, many have still missed this turn and continued upstream! If you continue on the wrong trail you will eventually pop out on Rampart Range Road or you can connect into the trail that goes to Cascade.

The trail ascends out of the canyon bottom, making one more sharp switchback to the left (you’ll know if you miss this one because you’ll squeeze between a couple of boulders and find yourself suddenly looking out over the treetops).

Another creek crossing follows a nice level section.

About 3/4 mile after the creek, the trail reaches a

forested pass and begins to descend. This is the high point of the trail. It takes a right turn in the forest and quickly breaks out into open country.

The footing deteriorates here due to limestone chunks - stay alert!

A switchback leads to a long descending traverse across a south-facing hillside to a ridge. You’ll know you’ve reached this ridge because the footing gets really abysmal on deep red sandstone chunks. As you descend this ridgeline, watch for the switchback toward the left down into the next valley.

There is sometimes a small cairn here marking the obscure “Bail Trail” down into Williams Canyon.

If you stay with the Waldo trail, you will descend into a small valley, then face a 1/4-mile climb up to the next ridge. From there it is all downhill through a series of nine switchbacks to the bottom of Waldo Canyon and the sign marking the start of the loop trail.

Section 3: Back to the Highway

From the loop trail sign, turn left (south) to return to Highway 24, reversing the route in Section 1 above. One interesting thing is that it seems like it is a lot longer running out than running in. The total distance of this run is about seven miles. To turn this run into a great 15 mile long run, keep reading.

Long Run Addition (15 Miles Total)

If you want to make this into a long run of 15 miles, then park at Memorial Park in Manitou Springs (off Businees 24). Run west on Business 24 and turn left on Ruxton. Many will recall that this is the same route as the first mile of the Pikes Peak Ascent and Marathon.

When you are about to reach the Cog Railway station, there is a road to the right. Take this road, then turn right at the gate onto the Ute Pass Trail. Follow this trail for about 3 miles, passing the turn off to Cascade. The trail will make a turn to the right and then run into Longs Ranch Road. Turn right and run down Long’s Ranch Road to the gate at Highway 24. Cross 24 and follow the directions above.

When you get back to Highway 24 on the return trip, cross over 24 and follow Longs Ranch Road up to the left turn onto the UPT.

Randy Lindsey is a member of the Incline Club, a Colorado Springs based running club. To learn more about the club and their runs, visit their website at www.inclineclub.com

Want to see your favorite trail in Colorado Runner?

Submit your write-up to derek@coloradorunnermag.com and we may print it. www.coloradorunnermag.com

January/February 2004: 43

Š 2003 adidas-Salomon AG. adidas, the adidas logo and the 3-Stripes mark are registered trademarks of the adidas-Salomon AG group.

The Lighter Side

Back of the Pack

by Jessica Griffiths

“Go fast enough to get there, but slow enough to see.”

- Jimmy Buffett My husband Derek and I have been runners for many years, but there’s quite a dividing line between us. He can run with the best and cross the finish line first. I often take walking breaks and finish near the back. He’ll keep track of daily splits, laps and heart rates. I prefer not to know just how slow I’m running or the exact distance of the course. I often consider myself a ‘back of the packer.” For all of the other back of the packers out there (and you know who you are!)... read on.

Here are a Few Ways to Know if YOU are a Back of the Packer:

Marilyn Pfeifer and Patty Griffiths finish the Air Force Marathon.

♦ You’ve ever been beaten by a runner who looks too young to write his own name. ♦ The thought of wearing those tiny racing shorts with splits up the leg makes you cringe. ♦ When you tell a friend you placed 10th at a local 5K, he innocently asks, “Were there only 10 people in it?” ♦ You decide which races to register for by the reputation of the post race festivities. ♦ Your could probably qualify for the Boston Marathon… at age 70 or so. ♦ Your motivation for the race is the progressive dining at each aid station. ♦ You enjoy waking up to terrible weather on race day because you know that it improves your chances of winning an age group ribbon since most folks will stay home. ♦ You break into a run when you spot your mother-in-law up ahead, ready to take your picture. ♦ You stop running as soon as you pass her. ♦ When someone asks you how fast you ran, you pretend you didn’t hear the question. ♦ You write the course cut off times on your arm so you know exactly how fast you have to run before the sweeper bus pulls you off the course. ♦ Your highlight of the race is the discarded Nike sweatshirt you picked up off the side of the road in your size! ♦ In the distance you hear the race announcer congratulating the last runner over the finish line. ♦ By the time you finish, the finish line is being disassembled, the door prizes have already been given away and your only t-shirt option is size XXL. ♦ You’ve really taken a beer from the guy standing along the marathon course. ♦ Last, but not least, but VERY telling… no one is following you.

Do you have a lighter side story to share?

Email jessica@coloradorunnermag.com 46: January/February 2004

www.coloradorunnermag.com

7 races 10,000elevation feetgainin

We know lots of ways to get fit.

In fact, we collect them.

We’ve got everything it takes to work everything you’ve got.

Double Dog Dare ya'

Swimming Pool Sauna and Steam Room Whirlpool Certified Personal Trainers Free Weights Group X Classes Advanced Cardio Equipment Kids’ Club Pro Shop Basketball And Much More

24

1.800.204.2400

www.24HourFitness.com

days of fitness

FREE!

14 Colorado locations.

For the location nearest you call today!

Offer good with this ad only. Maximum 24 days free per person. First time guests and local residents only. Must use same club for entire term. Days must be used consecutively, and between the hours of 8 a.m. and 9 p.m. only. No other discounts can be used with this offer. Must be at least 18 years old or 12 with parent. Incentives may be offered for enrolling in other memberships. Complete Personal Training and Kids’ Club available for an additional fee. Facilities and amenities may vary per location. Restrictions on basketball use may apply. Not all clubs open 24 hours every day. Promotion available at participating 24 Hour Fitness locations only. Not for re-sale. No cash value. Offer must be activated by 2/29/04. See club for complete details. ©2003 24 Hour Fitness USA, Inc.

Teva Vail Mountain Trail Running Series Saturday, June 5 Teva Mountain Games Spring Runoff 2004 USA Trail Championships Sunday, June 20 Teva 10K @ 10,000 Feet Sunday, July 4 Teva Vail HillClimb 2004 NACAC Mountain Championships Sunday, July 25 Teva Vail HalfMarathon Sunday, August 15 Teva Berry Picker Trail Run Saturday, September 18 Teva Evergold

S

ubscribe to Colorado’s only running magazine...

Colorado Runner

For just $15 a year, you’ll have a copy of Colorado Runner delivered to your door. Each issue is filled with information on your favorite activity. Start your subscription now for a chance to win a free pair of snowshoes! It’s easy to start your subscription. Just fill out the form below.

Enclosed is my check made payable to Colorado Runner.

1 year for $15, 2 years for $28, 3 years for $39

Name Address City State/Zip Code Email,Phone Mail to: Colorado Runner, 28 Tecoma Circle, Littleton, CO 80127

Seek Care From the Experts IF YOU’RE ACTIVE...YOU’RE AN ATHLETE

Smart athletes know that success requires proper training and the best medical care.

The Boulder Center for Sports Medicine is committed to providing world class service to you!

No matter what your sport, we can help maximize your potential and performance.

Biomechanics Lab

• Gait analysis by trained physical therapists • Medical bike fits by renowned experts • 3D Motion analysis of running and cycling gait • Dynamic foot pressure measurement

Physiology Lab

• Test your VO2 max, Lactate Threshold, and Anaerobic Power • Determine appropriate heart rate training zones • Measure the effectiveness of your training • Work with expert physiologists and coaches to reach your goals Andrew L. Pruitt, Ed. D. Internationally Known Cycling Expert & Sports Medicine Specialist

Injury Evaluation and Sports Physical Therapy

• Sports medicine physicians for diagnosis and treatment of athletes • Expert physical therapists and athletic trainers to rehabilitate injuries • Advanced skills and equipment to speed the recovery process • Our athletic staff understands your desire to reach your potential

311 Mapleton Avenue Boulder, CO 80304 (303) 544-5700 http://www.bch.org/sportsmedicine

Neal Henderson, MS, CSCS Exercise Physiologist Expert Coach & Professional Triathlete