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We rank the fastest runners in the state! Issue 31: September/October 2008 www.coloradorunnermag.com
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One Runner’s Rim Rock Adventure Plus: Protein and Runners
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CORPBD013 BODiBEAT CO Runner:Layout 1
>> CONTENTS << FEATURES 10
THE FAST LANE: COLORADO’S TOP TIMES
14
YOUTH RUNNING: FALL CROSS COUNTRY PREVIEW
16
AVOIDING INJURY: THE ART OF RECOVERY
17
FALL SHOE REVIEW
34
RUNNING LEGENDS: Q&A WITH PETE PFTIZINGER
35
PERSPECTIVES: MY ADVENTURES AT THE RIM ROCK RUN
36
NUTRITION ADVANTAGE: PROTEIN AND RUNNERS
38
US OLYMPIC TRIALS PHOTO GALLERY
46
THE LIGHTER SIDE: MY FIRST MARATHON DEPARTMENTS
6
STARTING LINE
8
RUNNING SHORTS
41
RACE RESULTS
44
EVENT GUIDE CREDITS Editor Jessica Griffiths Jessica@coloradorunnermag.com
Contributing Writers Contributing Photographers
Michelle Clark, Nancy Clark, Bruce Kirschner, David Newcomer, Kevin O’Brien, Tracy Peterson, Bill Stahl, Cregg Weinmann Bernie Boettcher, Delly Carr, Steve Glass, Joe Kusumoto, Michael Patton, Victor Sailer
ADVERTISING AND MARKETING Publisher / Advertising Derek Griffiths Derek@coloradorunnermag.com 720-985-9047 Account Rep Brook Gardner Brook@racecenter.com National Account Rep Larry Eder, Running Network larry.eder@gmail.com
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SUBSCRIPTION SERVICES Your satisfaction is very important to us. Colorado Runner is mailed out via USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly. You can e-mail you change of address to derek@ coloradorunnermag.com. Colorado Runner is published six times a year and is available through paid subscription, newsstands and speciality stores in Colorado, New Mexico, and Wyoming. An annual subscription costs $12.97. To subscribe, please send payment to Colorado Runner Subscriptions, 12085 Pommert Rd, Greenfield, OH, 45123. Please include your current address, phone and e-mail. Subscriptions are also available online at coloradorunnermag. com. EDITORIAL SUBMISSION
COVER: Shalane Flanagan, who was born in Boulder, won the bronze medal at the Beijing Olympics in the 10,000 meter race, setting an American record of 30:22.22. She is only the second American female in history to win a medal in the Olympic 10,000. Photo by Victor Sailer / PhotoRun.net THIS PAGE: Andy Potts of Colorado Springs (second rider) attempts to take the final Olympic Triathlon spot at the Hy Vee ITU Triathlon in Des Moines, IA on June 23. Photo by Delly Carr / triathlon.org
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Unsolicited manuscripts, photographs, race results or other materials are welcome. We prefer email submissions to jessica@coloradorunnermag.com The publication deadline for each issue is one month prior to its release. Colorado Runner is printed on 20% recycled (10% post-consumer waste) paper. All inks used contain a percentage of soy base. MEDIA PARTNERS Casper Windy City Striders, Durango Motorless Transit, Fort Collins Running Club, Mesa Monument Striders, Rocky Mountain Road Runners, Southern Colorado Runners, USATF Colorado Long Distance Running, USATF New Mexico
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September/October 2008
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What were you doing five years ago? You might have been gearing up for a fall marathon or you may have been complaining about the cost of gas to get to your favorite weekend 5K. (The average price of gas in 2003 was approximately $1.70 a gallon - wow, what a difference!) September of 2003 was a monumental month for us because that’s when the first issue of Colorado Runner hit the newsstands. Birthdays are meant to be celebrated, so for Colorado Runner’s fifth anniversary we are showcasing a series of 11 covers that feature some of the best running moments in Colorado over the past five years and also highlight the beauty of living and exercising in the Rocky Mountains. Our very first cover showed Anita Ortiz of Eagle, who was 39 at the time, as she ascended Pikes Peak in August, 2003 to win the female division of the Pikes Peak Ascent in 2:52:11. Many faithful readers may also remember our fifth cover in May, 2004 where Colleen De Reuck won the U.S. Olympic Marathon Trials on her way to race at the Athens Olympics. Our five-year anniversary issue is an incredible testament to the support from our advertisers, even though economic times may be uncertain, as well as the dedication of the writers and photographers who offer us submissions for each issue. Most importantly, we are thankful to the loyal reading of each issue by our devoted subscribers. We strive to be a voice for the running community in the Rocky Mountains.
Happy trails! Jessica and Derek
• Colorado’s Racing Series Winners • Protein: The Pros and Cons • 10 Weeks To A Faster 10K
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September/October 2008
>> THE STARTING LINE <<
â&#x20AC;&#x153;When it rains on your parade, look up rather than down. Without the rain, there would be no rainbow.â&#x20AC;? - Jerry Chin
Runners enjoy the backdrop of a rainbow at the Paint Mines Trail Run in Calhan, CO. Photo by Nancy Hobbs coloradorunnermag.com
September/October 2008
9:00 AM Buckhorn Exchange 10th and Osage Light Rail Station $16 Pre-Registration / $20 Race Day 720-855-0570
www.ElGrito5K.org
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GO TO WWW.DUKECITYMARATHON.COM TO REGISTER OR CALL 505-880-1414
>> RUNNING SHORTS <<
Donaldson and Fromm Break Badwater Records The 31st Badwater Ultramarathon, held July 14-16, concluded after Jorge Pacheco of Los Angeles, CA and Jamie Donaldson of Littleton took impressive wins to record the second fastest men’s and fastest women’s times in the history of the event. Donaldson, a 33-year-old middle school math teacher, geared her entire year since the 2007 race towards her 2008 Badwater effort. She made specific changes to her fueling plan and to her clothing and entered the race with a strategy and pacing plan to at least better her 41 hour finish from 2007. In the end, she led with a time of 26:51:33. Not only did she shatter Pam Reed’s 2002 women’s record of 27:56:47, but she also bested all but two of the men running in the race. The average finishing time was approximately 48 hours. This year, temperatures exceeded 111 degrees with 50-60% humidity. Anita Fromm of Albuquerque, NM broke the women’s Death Valley Summit and Double Crossing records. After running the 135-mile Badwater Ultramarathon, Fromm climbed to the highest point in the U.S. by summitting Mt Whitney at 14,497 feet. She completed the challenge 52 hours and 17 minutes after starting the Badwater Ultramarathon. Achieving the record breaking summit time, Fromm ran another 135 miles to return to Badwater in a cumulative 129 hours, 44 minutes, and 5 seconds from the start of the race on July 14.
Williams Wins Twice At Junior Olympics A national youth record fell in the intermediate girls 2,000-meter steeplechase to highlight opening day action at the 42nd USATF National Junior Olympic Track & Field Championships at Burke High School in Omaha, Nebraska in late July. Eleanor Fulton of the Zoom Track Club
Jamie Donaldson on her way to a course record at Badwater.
in Lone Tree eclipsed the intermediate girls’ national youth record with her 6:56.97 clocking. Fulton’s teammates Dominique Gerard and Kristen Kientz finished third and fourth. Fulton also won the 3,000 and finished third in the 1,500. Kientz finished fourth in the 3,000, while Gerard finished seventh in the 1,500. Samantha Thompson of the CS Striders won the young women’s 1,500 in 4:41.84. In the young men’s 2,000-meter steeplechase, Michael Williams of Peak Distance in Colorado Springs dipped under six minutes to win in 5:57.63. Williams also won the 5,000-meter race in 15:10.31 and placed second in the 1,500-meters in 4:00.57. Williams’ teammate Shawn Dubbs finished sixth in the 1,500 in 4:09.27. A little extra puff of wind denied Dior Hall of the Colorado Flyers the national youth record in the midget girls’ 80 hurdles, but she won her third gold medal of the meet with an 11.81 clocking aided by a 2.1 meter-per-second wind.
Young Triathletes Shine at Nationals A day after the start of the Olympic Games in Beijing, a new crop of potential Olympians competed in the USA Triathlon Youth and Junior National Championships at Memorial Park in Colorado Springs. More than 350 athletes competed in the event’s eight races. The location of the national championship – the hometown of the U.S. Olympic Committee, an Olympic Training Center and residence of some of the country’s medal hopefuls in triathlon – served as inspiration for youths and juniors competing in the event. A common trend for all the top youth and junior elite athletes
Team Colorado Elite won its third consecutive Wild West Relay in course record time. The team includes 12 Colorado runners: Adam Wade, Brent Bailey, Adam Truex, Gerald Romero, Chris Livingston, Israel Ortiz, Scott Dahlberg, Mike Sobecki, Haven Barnes, Sean Brown, Anthony Martinez, and Pete Tel.
www.ouraytrailrun.com coloradorunnermag.com
September/October 2008
Top: Chris Kostman / Badwater.com Bottom: Courtesy Brent Bailey
was the desire to qualify for the Olympics in the future. In fact, several young competitors had been training at the U.S. Olympic Training Center as part of a junior development program. Dozens of athletes from Colorado competed in the event, including Taylor Fogg, 13, of Colorado Springs, who won the girls 13-15 age group in 29:55.7 while Breanna Hemming, 15, of Kiowa, placed second in the youth elite women category in 32:52.9.
Colorado Teen Completes Mongolian Marathon Robert Fenton, son of Connie and Tom Fenton of Winter Park, Colorado, traveled to China and Mongolia this summer. When Robert got on the plane to Mongolia he had never considered running a marathon (26.2 miles). Actually he had never run further than two miles. But his uncle, Tyler Pike, offered up the challenge. The Mongolian Sunrise to Sunset Marathon and 100K trail run is not only one of the world’s most beautiful races, it is certainly one of the world’s most difficult. Robert completed the challenging course in eight hours and eight minutes. He ran most of the course except two mountain passes of almost 7,000 feet elevation gain and loss. This was the 10th year anniversary of the Mongolian Sunrise to Sunset event. Runners are awakened at 2:30 a.m. by Mongolian musicians. Each runner is required to carry certain safety items, including a large Mongolian chocolate bar. After crossing the finish line, Robert’s first words were, “I am eating that chocolate bar right now!”
Seven Earn Spots on Mountain Running Team The 2008 Teva U.S. Mountain Running Team will compete at the 24th World Mountain Running Trophy in Switzerland on September 14. On this year’s team, seven of 16 members are from Colorado. The are: Rickey Gates, 27, of Boulder; Simon Gutierrez, 42, of Alamosa; Laura Haefeli, 41, of Del Norte; Megan Kimmel, 28, of Silverton; Brandy Erholtz, 31, of Bailey; Paul Petersen, 16 of Broomfield; and Jonny Stevens, 19, of Vail.
7th Annual
November 16, 2008 9:30 AM Boulder Reservoir Boulder, CO Highlights:
- Team Challenge - Kid’s Fun Run - Holiday Food Drive - Silent Auction - Unique T-Shirts and Awards - Plenty of Great Raffle Prizes - Official Qualifier For The 2009 Bolder Boulder
REGISTER ONLINE AT ACTIVE.COM OR IN PERSON AT ANY BOULDER RUNNING COMPANY STORE for more info: www.panickingpoultry5k.com
September/October 2008
coloradorunnermag.com
Coloradoâ&#x20AC;&#x2122;s Top Times Were you one of the fastest runners in Colorado last year? Weâ&#x20AC;&#x2122;ve created a list so you can see who has the fleetest feet in the state. We picked two different distances - the marathon and the 10K - and considered all USATF certified race courses in our rankings. Also included are the All-Colorado age group records for the marathon and half marathon.
top marathon times Name
Age
City
Time
Race
1
Austin Vigil
26
Fort Collins
2:28:28
DM
2
Tim Luchinske
36
Lafayette
2:30:45
DM
3
Nicholas Mockeridge 26
Denver
2:30:57
DM
4
Ryan Donovan
25
Fort Collins
2:34:42
CM
5
Jason Saitta
30
Parker
2:36:02
SBM
6
Eric Schliemann
27
Wheat Ridge
2:37:38
CM
7
Mark Mulholland
36
Westminster
2:41:46
CM
8
Todd Trapp
29
Craig
2:41:56
SBM
9
Bill Michel
28
Loveland
2:42:59
CM
10
Travis Daniels
30
Denver
2:43:02
CM
Name
Age
City
Time
Race
1
Martha Tenorio
40
Boulder
2:46:41
DM
2
Patty Rogers
33
Lakewood
2:54:25
DM
3
Mercedes Gil
45
Fort Collins
3:00:41
CM
4
Sara Kadlec
23
Boulder
3:05:33
CM
5
Kara Ford
29
Thornton
3:05:54
DM
6
Holly Klamer
24
Fort Collins
3:05:58
DM
7
Laura Eakin
25
Commerce City 3:10:39
DM
8
Kelly Escorcia
27
Denver
3:12:50
DM
9
Lisa Goldsmith
43
Nederland
3:12:51
CCM
10
Sunny Gilbert
28
Boulder
3:15:50
DM
29 and under
Male: 1. Austin Vigil, 26, Fort Collins, 2:28:28, DM; 2. Nicholas Mockeridge, 26, Denver, 2:30:57, DM; 3. Ryan Donovan, 25, Fort Collins, 2:34:42, CM.
KEY: ADT = American Discovery Trail Marathon (9/3/07), BM = Boulder Marathon (9/30/07), DM = Denver Marathon (10/14/07), CM = Colorado Marathon (5/4/08), CCM = Colorado Colfax Marathon (5/18/08), SBM = Steamboat Marathon (6/1/08), EPM = Estes Park Marathon (6/15/08)
The Colorado Marathon produced five of the top ten times in the marathon. Pictured left to right are Travis Daniels, Ryan Donovan, Mark Mulholland and Bill Michel.
RULES: To be used in the rankings, times must be run on a USATF certified course in the state of Colorado. This list is for times run between August 15, 2007 and August 14, 2008 and includes runners living in Colorado and Wyoming.
Female: 1. Sara Kadlec, 23, Boulder, 3:05:33, CM; 2. Kara Ford, 29, Thornton, 3:05:54, DM; 3. Holly Klamer, 24, Fort Collins, 3:05:58, DM.
10 coloradorunnermag.com
September/October 2008
>> THE FAST LANE << 30-34
50-54
35-39
55-59
Male: 1. Jason Saitta, 30, Parker, 2:36:02, SBM; 2. Travis Daniels, 30, Denver, 2:43:02, CM; 3. Chester Kurtz, 33, Superior, 2:43:40, DM. Female: 1. Patty Rogers, 33, Lakewood, 2:54:25, DM; 2. Janice Zoeller, 30, Denver, 3:19:28, DM; 3. Amy Schneider, 30, Denver, 3:22:53, CCM.
Male: 1. Tom Edwards, 51, Evergreen, 3:06:01, DM; 2. Eric Bindner, 51, Littleton, 3:07:11, CCM; 3. Kevin Oâ&#x20AC;&#x2122;Brien, 50, Paonia, 3:12:06, CM. Female: 1. Patricia Wassik, 50, Denver, 3:32:41, SBM; 2. Patricia Hyre, 51, Vail, 3:56:20, SBM; 3. Cassi Bailey, 53, Louisville, 3:57:59, CM.
Male: 1. Tim Luchinske, 36, Lafayette, 2:30:45, DM; 2. Mark Mulholland, 36, Westminster, 2:41:46, CM; 3. Franklin Tenorio, 38, Boulder, 2:43:45, DM. Female: 1. Johnna French, 37, Laramie, 3:16:18, CM; 2. Mindy Kiepke, 37, Colorado Springs, 3:22:16, DM; 3. Shannon Kerth, 38, Highlands Ranch, 3:25:45, BM.
Male: 1. Heath Hibbard, 55, Montrose, 3:03:12, SBM; 2. Pete Mang, 57, Denver, 3:21:01, DM; 3. David Hemken, 55, Evergreen, 3:23:05, BM. Female: 1. Wendy Crandall, 56, Fort Collins, 3:27:54, CM; 2. Laurie Rugenstein, 59, Boulder, 3:52:53, BM; 3. Diane Ridgeway, 58, Arvada, 3:57:31, DM.
60-64
40-44
Male: 1. Michael Fye, 60, Colorado Springs, 3:31:44, BM; 2. John Lonsdale, 60, Fort Collins, 3:37:32, CM; 3. Jeffery Dumas, 62, Boulder, 3:54:35, BM. Female: 1. Patty Corbit, 63, Vail, 4:50:11, DM; 2. Patricia Maloney, 62, Loveland, 5:04:22, ADT; 3. Linda Samuels, 63, Centennial, 5:25:30, CCM.
Male: 1. Steve Roch, 43, Lafayette, 2:48:01, DM; 2. Rafael Pacheco, 42, Westminster, 2:49:05, CM; 3. Johannes Rudolph, 42, Boulder, 2:50:38, EPM. Female: 1. Martha Tenorio, 40, Boulder, 2:46:41, DM; 2. Lisa Goldsmith, 43, Nederland, 3:12:51, CCM; 3. Beth Wyatt, 40, Denver, 3:17:23, CCM.
65-69
45-49
Male: 1. Steve Krebs, 45, Wheat Ridge, 2:49:39, CM; 2. David Estrada, 48, Castle Rock, 3:01:53, DM; 3. Dan Turk, 46, Fort Collins, 3:07:07, CM. Female: 1. Mercedes Gil, 45, Fort Collins, 3:00:41, CM; 2. Laura Bruess, 46, Boulder, 3:13:49, BM; 3. Peggy Nelson-Panzer, 46, Aurora, 3:17:44, CCM.
Mercedes Gil set an All Colorado 4549 age group record with her 3:00:41 at the 2008 Colorado Marathon in Fort Collins.
Male: 1. Roger Morschhauser, 65, Fort Collins, 4:57:59, CM; 2. Tom Benson, 65, Littleton, 5:46:18, CCM; 3. Richard Crabb, 67, Littleton, 6:43:01, BM. Female: 1. Ginger Bryan, 67, Fort Collins, 4:46:35, DM; 2. Kay Chernoff, 65, Denver, 4:49:07, DM; 3. Sally Kennett, 65, Salida, 4:49:09, DM.
70 and over
Male: No Times. Female: No Times.
Rocky Mountain MasonryFoundation
Derek Griffiths / Running Memories
Run Around the Block 5k Sunday, September 7, 2008 Sloanâ&#x20AC;&#x2122;s Lake 25th & Sheridan, Denver
Online Registration Powered by Active.com $25 adults, $20 children/seniors September/October 2008
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coloradorunnermag.com 11
>> THE FAST LANE <<
top 10K times Name
Age
City
Time
Race
1
Jorge Torres
27
Boulder
29:59 BB
2
Celendonio Rodriguez
27
Alamosa
30:38 BB
3
Ed Torres
27
Boulder
30:42 BB
4
Justin Young
29
Superior
30:46 GPC
5
Josh Eberly
27
Gunnison
30:48 BB
6
Clint Wells
33
Superior
30:52 BB
7
Adam Rich
27
Colorado Springs 30:58 GPC
8
Andrew Letherby
34
Boulder
31:12 SRS
9
Jesus Solis
24
Highlands Ranch
31:15 ETR
10
Joshua Glabb
24
Superior
31:20 HR
Name
Age
City
Time
1
Luminita Talpos
35
Longmont
33:22 BB
2
Lidia Simon
34
Boulder
33:31 BB
3
Constantina Dita
38
Erie
34:06 BB
4
Elva Dryer
36
Gunnison
34:39 BB
5
Alisha Willimas
26
Colorado Springs 35:17 GPC
6
Danielle Korb
23
Fort Collins
35:32 BB
7
Stephanie Bylander
25
Almosa
36:01 GPC
8
Lindsey Mills
27
Boulder
36:08 GPC
9
Kristin Fryberg
27
Boulder
36:18 BB
10
Laura Bennett
33
Boulder
36:27 BB
35-39
Male: 1. Art Siemers, 35, Golden, 32:14, BB; 2. Tim Luchinske, 36, Lafayette, 32:46, CR; 3. Steven Folkerts, 35, Fort Collins, 33:02, CR. Female: 1. Luminita Talpos, 35, Longmont, 33:22, BB; 2. Constantina Dita, 38, Erie, 34:06, BB; 3. Elva Dryer, 36, Gunnison, 34:39, BB.
Race
KEY: HC = Holy COW Trail Stampede (8/18/2007), FOTF = Fans On The Field (8/19/2007), CR = Colorado Run (9/3/2007), GG = Golden Gallop (9/8/2007), NN = Neder-Nederland (9/9/2007), EE = Eerie Erie (10/27/2007), LS = Littleton Stride (11/3/2007), LTT = Longmont Turkey Trot (11/10/2007), SRO = Spring Runoff (3/2/2008), ALM = Air Life Memorial (5/18/2008), BB = Bolder Boulder (5/26/2008), SB = Steamboat 10K (6/1/2008), SRS = Sunrise Stampede (6/7/2008), TMC = Ten Mile Creek 10K (6/7/2008), EPO = Estes Park Optimist (6/15/2008), SBS = Strawberry Shortcut (6/15/2008), GPC = Grand Prix Classic (7/26/2008), ETR = Evergreen Town Race (8/3/2008), HR = Human Race (8/9/2008) RULES: To be used in the rankings, times must be run on a USATF certified course in the state of Colorado. This list is for times run between August 15, 2007 and August 14, 2008 and includes runners living in Colorado and Wyoming.
Male: 1. Jorge Torres, 27, Boulder, 29:59, BB; 2. Celendonio Rodriguez, 27, Alamosa, 30:38, BB; 3. Ed Torres, 27, Boulder, 30:42, BB. Female: 1. Alisha Willimas, 26, Colorado Springs, 35:17, GPC; 2. Danielle Korb, 23, Fort Collins, 35:32, BB; 3. Stephanie Bylander, 25, Almosa, 36:01, GPC.
40-44
30-34
45-49
Male: 1. Clint Wells, 33, Superior, 30:52, BB; 2. Andrew Letherby, 34, Boulder, 31:12, SRS; 3. Peter Tanui, 34, Boulder, 32:12, SRS. Female: 1. Lidia Simon, 34, Boulder, 33:31, BB; 2. Laura Flores, 32, Longmont, 36:03, ETR; 3. Katie Blackett, 30, Boulder, 36:27, LTT. 12 coloradorunnermag.com
September/October 2008
Male: 1. Darren De Reuck, 43, Boulder, 33:58, GPC; 2. Robert Weiner, 43, Evergreen, 34:19, BB; 3. Chad Ricklefs, 40, Boulder, 34:24, BB. Female: 1. Patty Murray, 42, Boulder, 37:03, BB; 2. Tanya Poel, 42, Boulder, 38:53, SRS; 3. Sheila Geere, 44, Colorado Springs, 38:59, GPC. Male: 1. Andy Ames, 45, Boulder, 33:18, BB; 2. Bernie Boettcher, 45, Silt, 34:32, BB; 3. Peter Williams, 46, Fort Collins, 34:43, CR. Female: 1. Diane Gentry, 46, Westminster, 38:26, SRS; 2. Mary Alico, 45, Boulder, 38:34, BB; 3. Laura Bruess, 47, Boulder, 40:34, BB.
This Page: Michael Patton Photography Opposite: Derek Griffiths / Running Memories
29 and under
Jesus Solis of Highlands Ranch ran 31:15 at the 2008 Evergreen Town Race.
50-54
65-69
Male: 1. John Victoria, 54, Loveland, 37:00, BB; 2. Mark Bell, 51, Denver, 38:13, BB; 3. Robert Kessler, 52, Highlands Ranch, 38:16, ETR. Female: 1. Ellen Hart, 50, Denver, 38:38, BB; 2. Catriona Dowling, 50, Boulder, 42:09, SRS; 3. Jane Welzel, 52, 42:39, HR.
Male: 1. Tom Lemire, 65, Boulder, 43:22, BB; 2. Don Larson, 67, Boulder, 43:44, BB; 3. Parks Williams, 66, Colorado Springs, 46:15, GPC. Female: 1. Constnace Ahrnsbark, 68, Lakewood, 51:02, GPC; 2. Elisabeth Kandel, 65, Lafayette, 54:59, EE; 3. Sally Kennett, 66, Salida, 55:54, GPC.
55-59
70 and over
Male: 1. Doug Bell, 57, Greeley, 35:37, BB; 2. Heath Hibbard, 55, Montrose, 37:23, GPC; 3. Stephen Jones, 56, Pueblo West, 38:45, SRO. Female: 1. Maria Korb, 55, Fort Collins, 45:38, ETR; 2. Sue Butcher, 55, Boulder, 46:02, BB; 3. Jan Hughes, 57, Boulder, 47:26, BB.
Male: 1. Ross Westley, 71, Arvada, 49:23, EE; 2. Jon Sonstroem, 70, Estes Park, 52:34, EE; 3. Tam Stubbs, 76, Boulder, 52:38, BB. Female: 1. Libby James, 71, Fort Collins, 49:56, CR; 2. Judy Smythe, 70, Boulder, 57:47, BB; 3. Myra Rhodes, 75, Centennial, 58:18, GPC.
60-64
Male: 1. Dave Dooley, 60, Erie, 38:53, EE; 2. Bob Cooper, 60, Thornton, 41:20, BB; 3. Stephen Berger, 60, Littleton, 42:23, GPC. Female: 1. Laurie Rugenstein, 60, Boulder, 47:03, BB; 2. Stephanie Wiecks, 61, Palmer Lake, 48:22, GPC; 3. Bogie Bogner, 60, Boulder, 49:11, BB.
Danielle Korb ran 35:32 at the Bolder Boulder.
All-Colorado Marathon Records
All-Colorado Half Marathon Records
A few years ago, Jon Sinclair passed along a list of age groups records for the marathon and half marathon. We have continued to keep it up to date. To the best of our knowledge, these are the fastest times ever run at a marathon or half in the state of Colorado. Because some of them are so old, the races and dates are unknown. Age Group Name
Race
Time
Age Group Name
Race
Time
19 & under
Joe Veltman
unknown (1981)
2:48:26
19 & under
Oscar Ponce
Georgetown (1997)
1:11:55
20-24
Creighton King
Rawhide (1983)
2:22:12
20-24
Jon Sinclair
Rawhide (1982)
1:04:06
25-29
Norberto Segura
Rawhide (1984)
2:18:06
25-29
Dick LeDoux
Rawhide (1984)
1:04:14
30-34
Jonathan Ndambuki
Denver (2007)
2:21:34
30-34
Craig Holm
Rawhide (1984)
1:04:03
35-39
Stan Curran
Rawhide (1982)
2:22:21
35-39
Silvio Guerra
Rocky Mtn (2007)
1:06:56
40-44
Ken Schei
Rawhide (1982)
2:31:44
40-44
Damien Koch
Rawhide (1984)
1:08:58
45-49
Ardel Boes
Rawhide (1982)
2:29:30
45-49
Dave Dooley
Georgetown (1993)
1:14:58
50-54
Tom Bailey
unknown (1981)
2:40:07
50-54
Pete Ybarra
Georgetown (1993)
1:15:42
55-59
Tom Bailey
Rawhide (1984)
2:42:20
55-59
Heath Hibbard
Slacker (2008)
1:20:16
60-64
Ed Craighead
Denver (2006)
3:23:55
60-64
Ronald Davis
Georgetown (2004)
1:21:02
65-69
Marv Bradley
Colfax (2006)
3:50:27
65-69
Jose Cardenas
Georgetown (2002)
1:30:52
70 & over
Bill Turley
Boulder (2000)
4:27:54
70 & over
Jose Cardenas
Georgetown (2004)
1:33:48
Name
Race
Time
Name
City
Time
19 & under
Chika Horie
Boulder (2000)
3:27:21
19 & under
Jana Thomas
Georgetown (unk)
1:18:28
20-24
Kate Bricker
Rawhide (1983)
2:49:36
20-24
Julie Benzal
Rawhide (1984)
1:15:20
25-29
Masako Chiba
Boulder (2004)
2:41:05
25-29
Marueen Custy
Rawhide (1984)
1:14:08
30-34
Carolyn Ostler
Rawhide (1984)
2:46:55
30-34
Luminita Talpos
Rocky Mtn (2006)
1:14:20
35-39
Nuta Olaru
Boulder (2006)
2:43:10
35-39
Nuta Olaru
Rocky Mtn (2007)
1:13:28
40-44
Martha Tenorio
Denver (2007)
2:46:41
40-44
Tanya Poel
Georgetown (2007)
1:22:34
45-49
Mercedes Gil
Colorado (2008)
3:00:41
45-49
Jane Welzel
Georgetown (2001)
1:22:49
50-54
Lola Jensen
Rawhide (1984)
3:24:19
50-54
Jane Welzel
Georgetown (2005)
1:33:46
55-59
Diane Ridgeway
Colorado (2004)
3:21:18
55-59
Marilyn Stapleton
Colorado (2002)
1:35:26
60-64
Gunhild Swanson
Boulder (2004)
3:54:19
60-64
Lola Ackerman
Georgetown (2005)
1:46:53
65-69
Kay Chernoff
Colfax (2008)
4:54:14
65-69
Libby James
Crossroads (2005)
1:48:21
70 & over
Myra Rhodes
Colorado (2006)
4:09:12
70 & over
Libby James
Crossroads (2006)
1:47:54
September/October 2008
coloradorunnermag.com 13
by bill stahl and tracy peterson
>> YOUTH RUNNING <<
Cross Country Season Brings New Venue, Divisions, and Rules
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Doesn’t it seem like the lead in every article previewing an upcoming school season refers to changes from the year before? Of course, with seniors graduating and new runners emerging, that’s ALWAYS true. However, the Colorado high school cross country season ahead does feature some changes of the outof-the-ordinary nature.
14 coloradorunnermag.com
The Wheat Ridge High School boys team won the 5A cross country title in 2007, but will move into the 4A category for 2008. it will also motivate some schools to field a team for the first time since they will only need three runners to comprise a full squad. The new 2A classification figures to thin the 3A competition, as schools like Rocky Ford, which won last year’s 3A boys title move down. However, team leader Victor Montoya’s status for this season is uncertain according to coach Ron Shepherd, possibly damaging the Meloneers’ chance for back-to-back championships. Boydstun feels that Rocky Ford is the strongest 2A team either way, and hopes his Vilas team can give them a challenge. Center and Wiggins have boys teams that should also challenge for the first 2A boys title. With a run five, score three structure, a team with a couple of speedy siblings could have a huge advantage. Many observers pick Classical Academy, winner of two of the last four 3A boys titles and the previous five girls 3A titles, to easily repeat as girls champs and challenge strongly for the boys’ title. Returning state champ Kaitlin Hanenberg paces an impressively deep squad. Versaw likes having the additional pusher to keep more of his girls fired up. Seniors Kelsey Brown and Kassie Mazzocco have been leading Classical’s summer workouts with an eye toward yet another win at State. Hanenberg’s main competition for the top spot could come from the incredibly versatile Sam Berggren of Middle Park, a winner or runner-up at the State track meet this past spring as a freshman in every event from the 200 through the 1600. She broke the all-time 3A 400 meter record this season with a 55.55second clocking, which she lowered to 55.40
September/October 2008
in Junior Olympic competition. Courville said that Berggren continued doing quality workouts throughout the summer before taking two weeks easy before the start of formal practice on August 11. The lanky Berggren is already a humble leader of the team, who Courville says has gotten older Middle Park girls to come out for the team, whose goal is to shoot for the top five at State. Roberts feels that his daughter Melissa, a sophomore, showed during track season the potential to chase Hanenberg and Berggren this season. The boys 3A race figures to be more wide open, possibly getting decided by teams’ fifth tie-breaker runner, feels Roberts. He says that his Lyons team has “a nucleus of four runner that gives us something to build on.” His son Andrew, the defending state champ, leads a group “that knows each other, likes each other, and after getting two second-place trophies, they’re hungry, and we’ll run like underdogs.” Behind Lyons and Classical Academy could be strong squads from La Junta, Bayfield, and Erie. Wheat Ridge won the boys 5A crown last year, but they move down to 4A in ’08, and they are likely very strong contenders, along with Liberty, Battle Mountain, Niwot, D’Evelyn, Cherokee Trail, and Rock Canyon. The Farmers return veteran runners Dart Schwaderer, Scott Fauble, and Henry Cowhick. Coach Chamberlin feels that they need to develop some depth from their younger runners and stay healthy to “make big things happen when it counts.” D’Evelyn’s two-time champ Kevin Williams graduated, so the individual race has opened up for a very
Tracy Peterson
First off, the site for the State meet is moving for the first time in a half-dozen years. The Colorado Springs golf course that had hosted the meet will soon be razed, and a new site was chosen in the runner-friendly community of Fort Collins adjacent to Fossil Ridge High School. The new 5K course will feature more terrain variations. Like its predecessor, it’s not particularly hilly, but the competitors should have more space to maneuver rather than being confined largely to a narrow cart path as they were on the golf course. Spectators will have ample viewing opportunities from several berms along the course. The start is wide enough to allow for a clean start, and then the first mile has a “downhill feel,” according to Lyons coach Mark Roberts, “which will tempt some kids to go out hard.” The second mile winds over some more uneven, almost lumpy terrain, and then the last mile returns on the same route as the first mile, but in reverse, so it will feel “uphill.” Middle Park coach Jim Courville says that he’s excited about the new course. “It was time for a change,” he said. On the other hand, Scott Chamberlin, Wheat Ridge’s coach, is taking more of a wait-and-see attitude. “We’ve heard that the course might be too rough on ankles and that it narrows down too quickly and might have dangerous areas. But we have not seen it, so we won’t really know until we run it.” The other major change is the introduction of a new classification for the first time in decades. Schools will now be divided into four divisions with the addition of 2A. Each school in that class will qualify as many as five runners with the top three counting in the scoring. Also, class 3A received an additional “pusher,” now allowing six runners from each team with the top four scoring. Courville feels this will change the chemistry of the 3A meet, and the feeling among coaches like Lyons’ Roberts and Alan Versaw of Classical Academy is that teams with more depth will benefit the most, plus more kids will be excited to be in the mix for varsity spots. Classes 4A and 5A retain the “run seven, score five” format. Vilas coach Kyle Boydstun spearheaded the years-long effort to add the 2A classification. “It gives kids from smaller schools an opportunity they didn’t have before, including improving their chances to make it to the State meet, and allows coaches to better promote the sport at those schools,” he said. Boydstun hopes
strong group of seniors led by Falcon’s gutty Wes Rickman, Denver North’s Joseph Manilafasha, and Mullen’s Andrew Berbrick. The girls’ 4A battle hasn’t changed appreciably from last season. Defending champion Greeley West returns its top three girls – defending individual champ Erica Hinchcliffe, Ashley Smalley, and Sarah Swenson – and look to again be in a tough fight with Thompson Valley and Greeley Central for supremacy of both the Northern League and the state. Thompson Valley, with returners Becky Schmitt, Laura and Liz Tremblay, Alicia Randall, Emma Howard, Katie Biedron, and Hannah Pensack-Rinehart finished just 18 points behind West in the ’07 State meet. Coach Matt Norton feels that his girls are a special group. “They have won a state cross country title and a state track title, so they know what it takes to tough it out. They are well-focused. If everyone stays healthy, we have as good a chance as anyone.” The Eagles made getting fitter and faster their priority during the off-season, competing at the Nike Team Southwest Regional (where they placed 6th behind both Fort Collins and Greeley West) and doing benchmark workouts to gauge their progress. Outside those Northern League rivals, look for Alamosa, Summit, Mullen, Cheyenne Mountain, Battle Mountain, and Evergreen to make strong statements this season. The Dakota Ridge girls are expected to dominate the 5A girls competition. The Eagles return four girls who placed in the top 14 at last year’s State meet; Natosha Rogers, Vicky VanAlstine-Tauer, Paige Lillo, and former champ Kaitie Vanatta, who is progressing well from another bout with injury. Fort Collins’ and Palmer’s girls squads were young last year and figure to try to close the gap on Dakota Ridge. Eagles senior Alexa Rogers won last year’s individual title, but the next 13 State meet finishers are returning, which will make for an interesting battle for this year’s top spot. Wheat Ridge’s class change leaves the boys’ 5A team race wide open. Plus, all of last year’s top State finishers lost at least two seniors. Arapahoe, Cherry Creek, Fairview, Regis, and Loveland all return at least three runners who broke 18:00 at last year’s State meet. Individually, Dakota Ridge’s Evan Appel won by 16 seconds last year, but he should receive challenges from Regis’ Bobby Nicolls, Clif Campbell of Fort Collins, and Walter Schafer of Cherry Creek. The first meets kick off the season on August 28, and now having four classes should make for eight exciting runs for the State title in Fort Collins on October 25. Tracy Peterson is a dedicated runner and high school coach from Kansas who is currently coaching a cross country coach at Colorado Academy and a track coach at Columbine High School during the track season. Bill Stahl has been coaching in Colorado for 25 years. He is currently the head cross country and assistant track coach at Horizon High School. He owns a youth sports business called i9 Sports. Stahl can frequently be seen trail running to prepare for another ultramarathon or having fun running with the kids on his team.
Everything we do is geared towards helping you love RUNNING more.
Visit your local retailer:
BELLS RUNNING Greeley CO 970.356.6964 BOULDER RUNNING CO. Boulder CO 303.786.9255 BOULDER RUNNING CO. Littleton CO 303.932.6000 BOULDER RUNNING CO. Colorado Springs CO 719.278.3535 COLORADO RUNNING CO. Colorado Springs CO 860.536.8175 DEBOERS RUNNING STORE Bountiful UT 801.292.7774 FLEET FEET SPORTS Boulder CO 303.939.8000 FLEET FEET SPORTS Albuquerque NM 505.299.8922
FOOT OF THE ROCKIES Fort Collins CO 970.377.8005 FOOT OF THE ROCKIES Cheyenne WY 608.238.9598 HEART & SOLE SPORTS Albuquerque NM 505.884.5300 RUNNER’S CHOICE Boulder CO 303.449.8551 RUNNER’S CORNER INC. Orem UT 801.223.7010 THE RUNNING HUB Santa Fe NM 505.820.2523 RUNNING OUTFITTERS Grand Junction CO 970.241.7866 RUNNING WILD Highlands Ranch CO 303.738.9446 STRIDERS Layton UT 801.728.9121
www.newbalance.com
>> AVOIDING INJURY <<
by michelle clark, dc
ented, state-of-the-art technique specifically designed to break up scar tissue in repetitively overused muscles. Many Ironman triathletes have already discovered the technique that relieves their aches and pains, helps them recover faster, and enhances their athletic performance.
How does it work?
A
After many long hard months of training, recovery prior to that awe-inspiring long distance race is essential. Many runners follow the recommendations of rest, lighter workouts, proper nutrition, ice, stretching and massages, but all too frequently some minor aches and pains just don’t go away. Serious runners and triathletes are always tempted to “work through” that pesky knee pain, that stabbing foot pain, or that calf pain on those arduous hills. I am a victim of that very concept. Although tempting, this runner’s attitude far too often delays recovery and promotes more serious repetitive overuse types of injury.
So when should you stop training and start healing? For starters, a good clue is when “working through the pain” doesn’t work, if the problem worsens with more mileage or faster paces, or if intermittent periods of rest isn’t providing adequate relief. When pain perpetu16 coloradorunnermag.com
It works by aggressively massaging out the scar tissue that causes your tendonitis, plantar fasciitis, IT band syndrome, or shin splints. All of these conditions are a result of repetition and can be caused by something as simple as scar tissue. The technique itself is diagnosis and treatment in one step, continually asking the athlete to aggravate the symptoms in-house followed by treatment and re-testing to determine if the site of pain is being affected. If you are not a candidate for ART®, it is apparent to the practitioner within the first few sessions. It is especially convenient for the eager runner who doesn’t want to take time off to heal an injury. Athletes under care are often encouraged to continue training, with instructions to stop once the pain sets in. Frequently, athletes can measure their own progress by charting an increase in pain-free distances obtained, as well as a decrease in pain intensity.
What does it feels like? ally increases, scar tissue begins to build up in muscles, tendons, ligaments, and fascia. Scar tissue acts as the “glue” to repair and mend together micro-tearing that naturally occurs in tissues during the strength and endurance building phases. During the healing process, the presence of scar tissue essentially renders the area of “glued” tissue less elastic and thus inefficient. It only makes sense that when we continue to “work through the pain” in order to achieve our customary pace and speed, the functional muscles surrounding the scarred area have to work harder. As this occurs, blood flow to the injured tissue begins to decrease as does the essential nutrient input and removal of cellular debris. The body doesn’t know what to do with the sudden build-up of debris and thus it lays down more scar tissue to protect the muscle. Until the process is stopped, the efficiency of the entire muscle will continue to degrade and the cycle will exponentially increase. If you are training for a goal race and you have symptoms that don’t fade or resolve as expected with rest, don’t throw in the towel just yet; the ART® of recovery is at your finger tips.
What is Active Release? Active Release Technique® (ART®), a non-invasive soft tissue technique, is a pat-
September/October 2008
In order to effectively reduce scar tissue, ART® has to be an aggressive procedure. But, most people describe the non-invasive technique as a “good hurt.” There is a large amount of digital pressure that has to be applied to the injury to affect scar tissue. Since we are speaking about muscles and tissue that are deep relative to the skin, you can compare it to a deep tissue massage with motion. The athlete is an active part of the treatment, which serves to improve the efficacy of the treatment and to mitigate the discomfort involved in receiving ART®. It is definitely worth the “good hurt” to overcome the pain of training in order to reach the finish line. Don’t get frustrated with how your body is feeling and certainly don’t ignore what your body is telling you. Try the most conservative treatments first, and if that doesn’t work then consider an alternative treatment. ART® may be the answer to your training roadblock. Additionally, it may provide insight on “how” you were hurt, so that you can prevent future injuries and run longer. Dr. Michelle Clark, a Colorado Board Certified Chiropractor, runs and works in Denver. She is Biomechanics certified for ART Ironman Performance Care and was part of the treatment team at the 2007 Lake Placid Ironman. She can be reached at www.drmichelleclark.com or (303) 863-8330.
2008 Colorado Runner Racing Series Sponsored by the Avery Brewing Company, Boulder Running Company, and Colorado Runner
The Colorado Runner Racing Series is a scored series of races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will win $300 and be featured in Colorado Runner magazine. Second and third place runners in each division will receive awards from the Boulder Running Company. Criteria used in determining Racing Series races (in this order):
1. Location - 2. Race organization - 3. Race distance - 4. Date of the race - 5. Quality of the field - 6. Size of the race
PRIZE MONEY! $3,600 Total Prize Purse donated by Avery Brewing Company
Racing Series Scoring
More Age Divisions In 2008!
UPCOMING SERIES RACES:
Denver
Date
Name
Distance
Location
January 12
Oatmeal Festival
5K
Lafayette
February 17
President’s Day 5K
5K
Denver
March 15
Sharin’ O’ The Green
5K
Fort Collins
April 19
Greenland Trail Races
8M
Greenland
May 4
Colorado Half Marathon
13.1M
Fort Collins
May 17
Cottonwood Classic
5K
Thornton
June 8
Garden of the Gods 10M
10M
Manitou Springs
June 28
Slacker Half Marathon
13.1M
Georgetown
July 4
Scar Top Mountain Run
12K
Coal Creek Canyon
July 26
Grand Prix Classic
10K
Colorado Springs
August 3
Evergreen Town Race
10K
Evergreen
August 16
Peach Festival
5M
Palisade
September 1
Park to Park
10M
Denver
September 14
Lead King Loop
25K
Marble
October 25
Eerie Erie
5K
Erie
November 16
Panicking Poultry
5K
Boulder
In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 39 and under. The masters division is for runners 40-49. The 50-54 division is for runners ages 50-54. The 55-59 division is for runners 55-59. The 60-64 division is for runners ages 60-64. And, the seniors division is for runners 65 and over. Runners may participate in as many races as they choose, but must compete in four races to be eligible for awards. For races with multiple starts, finish time will be used to calculate points. If a race has scoring trouble, it may be removed from the series. For races with multiple events, only the event listed will be scored. Your division is based on the first race of the year that you score in.
Scoring System September 1
2008 Racing Series Schedule
Place All Divisions
September 14
Marble
1
2
3
4
100
90
80
70
5 6 7 7th Annual 60
50
40
October 25
NovemberEerie 16, 2008 Erie 5K 9:30 AM Boulder Reservoir Boulder, ErieCO Highlights:
8
9
10
30
20
10
November 16
Boulder
>> RUNNING LEGENDS <<
Q&A with Pete Pftizinger
Pete Pfitzinger was one of America’s best marathoners in the 1980s. After a successful high school and undergraduate running career, he moved up to the longer distances. In 1984 Pete bested a powerful field, including race favorite Alberto Salazar (who had never been beaten by a fellow American at the distance) to win the U.S. Olympic Marathon Trials with an amazing come-from-behind kick in the final moments. Track & Field News ranked him the No. 1 U.S. Marathoner in 1984 for his incredible performance. He later qualified for the 1988 U.S. Olympic Marathon Team and placed 11th and 14th, respectively, in the 1984 and 1988 Olympic Marathons, as the top American finisher both times. Now an exercise physiologist and coach, Pete recently returned to Boulder after over 20 years to help several Olympics-bound New Zealand athletes with their training. What have you been up to since the 1988 Olympic Marathon? Well, a lot has happened in the past 20 years! I married New Zealand 1,500 meter track Olympian Christine Hughes in 1984. My last marathon was the Seoul Olympics in 1988 and we moved to New Zealand in 1997. I worked initially as an exercise physiologist and am now CEO of the New Zealand Academy of Sport North Island. We are funded by the national government and provide sports science, sports medicine, and career and education support for about 500 elite and developing athletes in 16 sports. Chrissey and I have been married now for 24 years and have two daughters, Annika and Katrina, ages 15 and 10 respectively. What brought you to Boulder? Coaching triathlon! I am fortunate to coach Debbie Tanner, who is now ranked among the top ten women in the world for the Olympic distance triathlon. We had a training camp in Boulder with a few other Kiwis in preparation for Beijing. There is a strong Kiwi connection here with Lorraine Moller in town and Bevan Docherty (Athens Olympic Triathlon silver medalist) living here half the year. It has been great to catch up with old friends like Benji Durden, Mark Plaatjes, Johnny Halberstadt, and Don Janicki. What was your preparation like leading up to the 1984 and 1988 Olympic Marathon Trials? In November, 1983 I took a leave of absence from work at New Balance to train in New Zealand for the first time. I pushed my mileage as high as possible, which was over 140 miles most weeks, and returned to Boston in March. After dropping my mileage to 110-120 miles and doing a couple of tune-up races, I was in the best shape of my life. I tried the same formula in 1988, but not quite as successfully due to a slight hamstring strain, which hindered my final phase of preparation. Other than the mileage and hilly terrain, the tempo runs and repeat miles on the track were the key workouts. What was it like running in the Olympics? There is a real sense of responsibility when you make “The Team” - to your country, your family, your coaches and yourself. So it is 34 coloradorunnermag.com
September/October 2008
not a lighthearted time, but a very focused time. The race itself has all the physical and mental effort of any other race, so once the gun fires it is actually a relief to be out there doing what you know and love. Finishing in the Los Angeles Coliseum in 1984 was a real thrill because it was the beginning of the Olympics closing ceremony. The place was packed and I could feel the energy and actually passed Alberto and two other guys on the track. What was the highlight of your running career and why? Winning the Olympic Marathon Trials in 1984 was definitely the highlight of my career. I had the 13th fastest time going into the race and was racing some legends of the sport. There were no expectations and everything fell into place perfectly. As a relative unknown, Alberto Salazar, Greg Meyer, Tony Sandoval, Bill Rodgers, Ron Tabb and others let me get a 30 second lead at 20 miles. Although Alberto and John Tuttle passed me at 25 miles, I was able to hang on and nip Al in a sprint to the finish line. If you could re-live your career, what would you do differently? Lots of stuff! I would be more in tune with my body and take care of tight muscles before they led to injury. I would back off when I had a sore throat so it wouldn’t develop into bronchitis. I would do longer tempo runs. I would use ice baths after training. I would wear compression tights if they had existed back then. I would plan a four-year racing cycle in advance and would do much more core conditioning work. The list could go on and on… Who would you consider to be your greatest running heroes? Frank Shorter and Bill Rodgers. I started running in 1972 and grew into the sport with the first running boom. They were the pioneers and dominated U.S. marathoning for over 10 years. They paved the way for those of us who came through the ranks in the late 1970s and 1980s. What has your own training regimen been in recent years? Calling it “training” would be an exaggeration, but I run five times per week and cycle once or twice per week. I usually run 30 minutes during the week and 45 minutes to an hour during the weekends. I’m turning 51 and have not yet totally lost the battle with middle age. What do you believe is the most important training advice to share with competitive long distance runners? Consistency and mileage are the keys to success. By consistency, I mean accumulating mileage week after week. I can remember bumping up my mileage from 90 to 110-120 during grad school and just getting in that solid mileage for several months took me to a whole new level. It is not nearly as successful to do only a few weeks of solid mileage because the adaptations occur due to a repeated stimulus over time. It is as though the body takes awhile to be convinced to make the adaptations to improve endurance performance. You absolutely need this kind of aerobic development and there are no short cuts. Pete Pfitzinger is also the co-author of two books, Road Racing for Serious Runners (Human Kinetics, 1998) and Advanced Marathoning (Human Kinetics, 2001). An updated second edition of Advanced Marathoning is scheduled for release in January 2009.
This Page: Bruce Kirschner Opposite: Derek Griffiths / Running Memories
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by bruce kirschner
by david newcomer
>> PERSPECTIVES <<
My Adventures at the Rim Rock Run
T
The Rim Rock Run had been on my “To Do” list for years. It’s a challenging run on a beautiful course – running from gate to gate on Monument Drive over the Colorado National Monument. The course profile looks like a bell-curve. It’s run a bit later in the year - the race date is in November - and the weather can range from snow and low 20s to sun and mid 60s. Last year I decided to forego a fall marathon and thought the time for the Rim Rock Run was right. I called to share the news with my wife and let her know I’d added one more event to the already-too-busy calendar. I told her I was a bit concerned about the short training time. She wasn’t shocked by the news at all. I must do this more often than I think. I was in pretty decent shape from riding to work, but I only had six weeks to tune-up my running for the 37K (22.6 mile) race. There was some confusion about the race distance changing, and I really wanted to race the traditional distance. Race organizers were considering extending the course to a full marathon and there was some language on the website that led me to believe the race was being cancelled, so in my haste, I committed to the short training schedule. (I’m happy to report that the distance remains unchanged for this year, too!) On the morning of the race, we were shuttled to the start at the east entrance in Grand Junction. The mood was high and everyone was talking. I love pre-race conversations. You get briefs on all major races in about five minutes time, compare the weather, and catch up with old friends and rivals. Then there’s the pre-race messages, words of encouragement, and thanks from the director. I was feeling a bit nervous and hoping that I hadn’t bit off more than I could chew. Finally, there was a countdown followed by an ever so brief hush from the crowd - a collective breath before the start. (The longest hush I’ve ever experienced was at the Humboldt Marathon – a race through territory so reverent
that no one spoke for the first seven miles, I swear!) The starting rifle cracked and roared and sent us immediately up the first four miles of the course. This was the steepest section of the race, but it continued to climb through mile eight. My own pace going up was tempered. I prefer running uphill, but I knew that I’d need reserves to tolerate the pain of the final descent. I focused to keep my effort under control and settled into a comfortable pace. At the top of the first stretch there was a brief downhill section and then we climbed again to the high point at mile eleven. It was all downhill from there. To paraphrase Buzz Burrell, the guest speaker at the pasta dinner, you can’t win the race on the downhill, but you can lose it there. But since I wasn’t in the lead, my objective was to enjoy the pace down and try not to hurt myself. I’d been running the last few miles with a runner named Carson. He was new to Grand Junction and running his second Rim Rock. He shared some beta with me about the course and we got to talking. There’s something to be said for running with someone who’s going to push you just a bit more than you planned. He claimed I was doing the same for him, but the truth was I was barely hanging on. With the short prep time, my only expectations coming into this race were to enjoy the scenery and get to the end. As it turns out, our conversation and the stunning views kept my mind off the miles and we found ourselves running a respectable race. With about three miles remaining, Carson picked up the pace. I was tempted, but I held steady and my knees thanked me. Running down with the finish line in view, it was only a matter of time before I started to make up the gap. In the end, Carson beat me by five seconds, and I surprised myself (and my wife) with a time just under 3:10 – about half an hour faster than I’d anticipated. The crowd of runners at the finishing party was just as chatty as before the race. Everyone was talking about whether or not to extend the course. The majority seemed to be for preserving the 37K, and I support that opinion. So, with a smile and fist full of pizza, I filed the race under ‘done’ and looked forward to my next challenge – a shockingly cold ice bath at the hotel. David Newcomer lives in Aurora with his wife Renee and daughter Makenzie. He runs events up to the marathon distance, loves to race road and mountain bikes, and also recently rediscovered a love of fly-fishing.
September/October 2008
coloradorunnermag.com 35
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>> NUTRITION ADVANTAGE <<
P
Protein is a hot topic among runners of all ages and abilities. They want to know how much protein they need, when they should eat it, what’s the best kind of protein, and if they should buy sports drinks with protein. The purpose of this article is to answer some of these questions and leave you with this message: While adequate protein is important in your sports diet, protein should take it’s place as the accompaniment to carbs (grains, fruits, vegetables) in each meal and snack. Q. I’ve been eating egg whites for breakfast. I’ve heard they are an excellent source of high quality protein, right? Yes, egg whites offer high quality, muscle building protein. But take note: egg whites are mostly water, and are not “packed with protein.” A 3-egg white omelet has only about 10 grams of protein. You could more easily swig 10 ounces of skim milk and skip the cooking and dishwashing. A whole egg has about 6 grams protein, and is rich in vitamins and minerals. The yolk is cholesterol-rich; the debate continues whether or not the cholesterol you eat affects your blood cholesterol and hearthealth. Likely not. Better than eggs or egg whites, choose to fuel your muscles better with carb-rich and health-protective oatmeal for breakfast. Cook it with skim milk (instead of water). If you want more protein, add almonds, walnuts and/or 1/4 cup of powdered milk. Q. How many protein bars per day are too many? To start, you need to determine how much protein your body needs and then assess how much protein you eat via your standard diet. Most runners eat more than enough protein without supplements. To estimate your daily needs, multiply your weight by 0.5-0.75 g protein/ pound (1.0-1.5 g/kg). If you are restricting calories or are a novice runner who is building new muscles, your protein needs are a little higher, but 1 gram protein/lb (2 g/kg) is more than enough. Example: • If you weigh ~120 lbs, the recommended intake is ~60-90 grams protein per day; 90-120 grams if dieting or starting to lift weights seriously. • If you weigh ~160-lbs, the recommended intake is ~80-120 grams protein per day; 120-180 if dieting or starting to lift weights seriously. To determine how much protein you eat at meals, use the information on food labels and/or analyze your diet at websites such as www.fitday.com or www.sparkpeople.com. Once you know how much protein you eat at meals and snacks, you can then determine how many protein bars you need. (Likely none!) That is, if your diet offers 100 grams protein and you need only 90 grams, there’s no need to buy a protein bar other than for calories to curb hunger. The athletes most likely to benefit from protein bars are dieters who restrict calories (including runners, dancers, wrestlers, gymnasts), vegetarians, and picky eaters. Q. I’m a vegetarian and try to eat some plant protein at each meal. I still wonder if I am getting enough protein to support my training for a half-Ironman. Many vegetarians who think they eat well are surprised to learn how little protein plant foods offer. For example, a petite vegetarian triathlete who needs at least 55 grams protein per day might base her 36 coloradorunnermag.com
September/October 2008
by nancy clark, ms, rd
meals on these plant-proteins for the day - Breakfast: a dallop of hummus (4 g protein) on toast, Lunch: a Boca burger (13 g), Dinner: a quarter-cake of tofu (9 g). That totals only 26 of the recommended 55 grams protein! Yes, she gets a bit more protein from the grain foods and veggies that round out her meals, but she would be wise to double those protein portions. Getting enough protein is particularly important if you are restricting your calories to lose weight. Protein needs jump when calories are low because the protein gets burned for fuel rather than used for building or repairing muscle. If you are concerned about your protein intake, meet with a certified specialist in sports dietetics for personalized advice. Q. Should I use a sports drink with protein during my endurance runs that last longer than an hour? If your goal of taking a sports drink with protein (such as Accelerade or Amino Vital) during an endurance event is to enhance your performance, don’t bother. Endurance is largely affected by how many calories you consume while you exercise. Studies that look at protein+carbs during endurance exercise indicate when the total calorie intake is similar, the proposed endurance benefits are not there. A good tactic is to eat a tried-and-true, well tolerated carbprotein snack or light meal within the hour or two before you embark on a long run or other form of endurance exercise. That is, enjoy some preexercise cereal with milk, bagel with an egg, or a swig of lowfat chocolate milk. This gets protein into your system, so it’s ready to be used. Then after the first hour of your long run, target 200 to 300 calories of carbs/ hour. Choose the sports beverage that tastes best to you. Soon after you’ve finished training, have a wholesome protein+carb snack or meal to help reduce muscle soreness. Q. I know I should eat a three or four to one ratio of carbs to protein right after I run, but I don’t know what that looks like in terms of food. So I buy Accelerade to be sure I get the right ratio. Are there other options? Commercial recovery drinks are more about convenience than necessity. You can enjoyably refuel with chocolate milk, yogurt, a sandwich, or pasta with meat sauce. The ratio need not be exact; the concept is your plate or glass should be mostly carbs with a little bit of protein (not a hefty amount that will sit heavily in the stomach). Also, whether or not a protein-carb sports beverage is superior to a carb-only beverage remains debated. In a recent study in which athletes drank either a carb or a carb-protein recovery drink immediately after muscle-damaging downhill running, both beverages offered a similar recovery process over the course of three days. The authors conclude the meals in those post-exercise days supplied the protein and carbs needed to recover. Yet, in a six-day study with college cross-county runners, those who took a carb+protein supplement reported less soreness than those who took only carbs. The bottom line: You won’t go wrong by refueling soon after exercise with a carb-protein combination. If engineered foods are preferable because they are convenient, buy them. But if you prefer the wholesome goodness of chocolate milk and other natural protein-carb combinations, enjoy them instead. Nancy Clark, MS, RD, CSSD offers private consultations to casual and competitive athletes in her practice. Her NEW Sports Nutrition Guidebook (2008) is available via www.nancyclarkrd.com.
Come run in the Sun-Belt environment of southern New Mexico
Rio Grande Marathon Bost Mara on th Qua on lifier
TF USA d fie i Cert se r u Co
Sunday, October 26, 2008 Las Cruces, NM
Relay • Half Marathon • 5K Run • 5K Walk Register online at: www.riograndemarathon.com
www.lascrucescvb.org
Elevation: 4000 feet Temps: 35L/77H Humidty: 15% Course: Flat and Fast
Contact:
Don Shepan 3007 Ronna Dr, Las Cruces, NM 88001 Phone/Fax: 505-524-7824 email: mctvrgm@aol.com
>> SCENES FROM THE OLYMPIC TRIALS <<
C:
A:
B:
D: F: E:
G:
H: I:
A: 2008 CU grad Billy Nelson on his way to the Olympics in the steeplechase. Billy finished second in 8:21.47. B: Jenny Barringer of CU finished third in the steeplechase in 9:33.11 and punched her ticket to Beijing. C: Denver East grad David Oliver stares down the track before his victory in the 110 meter high hurdles. CU grad Brent Vaughn finished ninth in the 5,000 in 13:39.15. D: Kevin Eastler of Aurora was the victor in the 20K race walk, earning his trip to the Olympics. E: Lopez Lomong, a volunteer assistant coach at the Air Force Academy, finished third in the 1,500. Lomong, a member of the Lost Boys of Sudan, was chosen as the flag bearer at the Opening Ceremony in Beijing. F: Sara Slattery, another CU grad, finished fourth in the 5,000 in 15:18.88. G: Former CU runners Dathan Ritzenhein and Jorge Torres run in the 10,000 meters. Jorge finished third to earn a spot on the Olympic team. Ritz earned his spot on the team by finishing second at the marathon trials in November. H: Loree Smith, another CSU grad, finished fourth in the hammer throw, but earned a spot to Beijing because the third place finisher did not have an Olympic qualifying standard. I: Casey Malone, a CSU grad, finished third in the discus throw with a toss of 62.67m. All photos by PhotoRun.com. 38 coloradorunnermag.com
September/October 2008
The Flume’s Extra 5K Run/Walk November 2 • 10 a.m.
$2,550 IN PRIZES! — At Fitzsimmons Middle School in Bailey, Colorado — Information and online registration at extravaganza5k.com Sponsored by Hutchison Lumber, Mutual of Omaha Bank, and Panda Garden
Run Wild • Individual coaching and consultation for distance runners • Individualized training plans for peak performance • A plan properly followed yields desired results
What’s Your Summit? www.summitrunnercoach.com
5K Family Run/Walk
benefiting Boys & Girls Clubs of Metro Denver
September 21, 2008 - 9:00 AM Sloan’s Lake, Denver, CO
www.positiveplacedenver.org
YOUR AD HERE! September/October 2008
Reach Colorado’s top athletes! Contact Derek Griffiths at derek@coloradorunnermag.com or call 720-985-9047.
coloradorunnermag.com 39
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>> RACE RESULTS << (50+): 1. Bob Garcia, 19:45. Seniors (60+): 1. Stephen Thomas, 31:45. Female (Overall): 1. Melody Fairchild, 19:55 CR; 2. Liz Shelton, 20:13; 3. Danielle Thompson, 21:17. Masters (40+): 1. Jody Hoberg, 25:18. Grand Masters (50+): 1. Teddi Fulenwider, 36:06. Seniors (60+): 1. Linda Feiler, 51:46.
Mt. Evans Ascent Idaho Springs, CO June 21, 2008
Leadville Trail Marathon Leadville, CO July 5, 2008
374 Finishers - AMB Chip Timing by: Racing Underground Elevation: Start = 10,500’, Finish = 14,200’ - Course Records: John Bramley, 1:41:35 (1977); J’ne Day-Lucore, 2:07:14 (1990) Male (Overall): 1. Matt Carpenter, 43, Manitou Springs, CO, 1:37:01 CR; 2. Adam Campbell, 29, Victoria, BC, 1:49:29; 3. Cornelis Guijt, 41, Colorado Springs, CO, 1:52:04. Masters (40+): 1. Matt Carpenter, 43, Manitou Springs, CO, 1:37:01 CR. Grand Masters (50+): 1. Eddie Baxter, 54, Colorado Springs, CO, 2:11:33. Seniors (60+): 1. Rich Johnson, 65, Estes Park, CO, 2:37:22. Female (Overall): 1. Naoko Takahashi, 36, Longmont, CO, 2:06:22 CR; 2. Susan Nuzum, 41, Boulder, CO, 2:09:31; 3. Lisa Goldsmith, 43, Nederland, CO, 2:12:51. Masters (40+): 1. Susan Nuzum, 41, Boulder, CO, 2:09:31. Grand Masters (50+): 1. Sally Alderwick, 51, Northglenn, CO, 3:00:15. Seniors (60+): 1. Rima Lurie, 60, Boulder, CO, 3:13:37.
Slacker Half Marathon Georgetown, CO June 28, 2008
Daniel Goding finished second in the Estes Park Marathon.
running Estes Park Marathon Estes Park, CO June 15, 2008
Steve Gandy
221 Finishers (148 - Marathon, 290 - Half Marathon, 151 - 10K, 124 - 5K) - Timing by: RunLimited - Elevation: Start/Finish = 7,550’ - Course Records: Marathon = Anton Krupicka, 2:45:02 (2006); Jane Tunnadine, 3:35:21 (2007); Half Marathon = Lewis Martin, 1:20:09 (2005); Tania Poel, 1:31:12 (2007); 10K = Matt Whalen, 40:02 (2006); Tanya Poel, 40:19 (2006); 5K = Bill Raitter, 17:38 (2005); Vanessa Martell, 20:03 (2006) Marathon Male (Overall): 1. Johannes Rudolph, 2:50:38; 2. Daniel Goding, 3:01:14; 3. Eric Walker, 3:03:37. Masters (40+): 1. Johannes Rudolph, 2:50:38. Grand Masters (50+): 1. Craig Hafer, 3:31:31. Seniors (60+): 1. John Wallace, 4:13:39. Female (Overall): 1. Beth Rintz, 3:39:38; 2. Theresa Pitman, 3:54:17; 3. Karyn Carmona, 3:54:40. Masters (40+): 1. Joanne Jackson, 4:33:13. Grand Masters (50+): 1. Joanne Jackson, 4:33:13. Seniors (60+): 1. Patricia Maloney, 5:43:14. Half Marathon Male (Overall): 1. Michael Trahan, 1:19:48 CR; 2. Zach Minard, 1:23:55; 3. Brennan Metzler, 1:24:50. Masters (40+): 1. JP Patrick, 1:33:18. Grand Masters (50+): 1. Bill Ruth, 1:34:22. Seniors (60+): 1. Jim Romero, 1:57:13. Female (Overall): 1. Naoko Takahashi, 1:29:18 CR; 2. Tanya Poel, 1:29:41; 3. Lesia Atkinson, 1:33:21. Masters (40+): 1. Tanya Poel, 1:29:41. Grand Masters (50+): 1. Robin Seymor, 1:54:43. Seniors (60+): 1. Sharon Lafoe, 2:14:12. 10K Male (Overall): 1. Arthur Johnson, 41:17; 2. Brad Thoms, 42:29; 3. David Baca, 42:31. Masters (40+): 1. Arthur Johnson, 41:17. Grand Masters (50+): 1. John Hallagan, 50:51. Seniors (60+): 1. Jon Sonstroon, 57:54. Female (Overall): 1. Aubrey Westfall, 48:23; 2. Amy Hallagan, 49:23; 3. Gretchen Kodanaz, 50:24. Masters (40+): 1. Stephanie Coppola, 51:50. Grand Masters (50+): 1. Lynn Kleiman, 51:58. Seniors (60+): 1. Eileen Croissant, 1:13:28. 5K Male (Overall): 1. David Prater, 18:07; 2. Travis Walker, 18:14; 3. Jeffrey Shelton, 18:20. Masters (40+): 1. Bob Garcia, 19:45. Grand Masters
Seniors (60+): 1. George Cody, 65, Superior, CO, 8:21. Female (Overall): 1. Alisa Harvey, 42, Manassas, VA, 4:46; 2. Ashley Birger, 24, Denver, CO, 4:54; 3. Lynda Andros, 32, Edwards, CO, 5:00. Masters (40+): 1. Alisa Harvey, 42, Manassas, VA, 4:46. Grand Masters (50+): 1. Taunya Wilson, 61, Denver, CO, 6:38. Seniors (60+): 1. Taunya Wilson, 61, Denver, CO, 6:38.
966 Finishers (814 - Half Mararthon, 152 - 4M) - AMB Chip Timing by: Racing Underground - Elevation: Half Marathon Start = 10,630’, 4M Start = 9,200’, Finish = 8,420’ - Course Records: Half Marathon = Jason Loutitt, 1:09:27 (2006); Lynda Andros, 1:25:25 (2006); 4M = Mark Shin, 22:00 (2006); Tanya Gaumer, 23:56 (2006) Half Marathon Male (Overall): 1. Steven Folkerts, 35, Fort Collins, CO, 1:12:51; 2. Todd Straka, 41, Boulder, CO, 1:17:02; 3. Tim Jones, 47, Loveland, CO, 1:18:24; 4. Lucas Crespin, 23, Lakewood, CO, 1:19:28; 5. Heath Hibbard, 55, Montrose, CO, 1:20:16. Masters (40+): 1. Todd Straka, 41, Boulder, CO, 1:17:02. Grand Masters (50+): 1. Heath Hibbard, 55, Montrose, CO, 1:20:16. Seniors (60+): 1. Dwight Cornwell, 61, Fort Collins, CO, 1:32:27. Female (Overall): 1. Rachel Viele, 27, Vail, CO, 1:21:32 CR; 2. Kim Dobson, 24, Fort Collins, CO, 1:24:47; 3. Emilie Miller, 31, Boulder, CO, 1:28:51; 4. Paula Bruzewski, 22, Platteville, CO, 1:29:35; 5. Mckynzie Maher, 19, Fort Collins, CO, 1:29:46. Masters (40+): 1. Michelle Hancock, 40, Lakewood, CO, 1:33:28. Grand Masters (50+): 1. Ann Campbell, 51, Boulder, CO, 1:42:27. Seniors (60+): 1. Ann Gruneisen, 61, Lakewood, CO, 1:52:47. 4M Male (Overall): 1. Rick Denning, 47, Evans, CO, 25:55; 2. Brett Butson, 25, Georgetown, CO, 26:09; 3. Jordan Ricketts, 19, Granby, CO, 26:18. Masters (40+): 1. Rick Denning, 47, Evans, CO, 25:55. Grand Masters (50+): 1. Ken Skelly, 54, Rifle, CO, 27:37. Seniors (60+): 1. Bob Tafelski, 68, Littleton, CO, 28:48. Female (Overall): 1. Kaylen Slack, 17, Colorado Springs, CO, 24:51; 2. Kristin Louderback, 25, Federal Heights, CO, 27:47; 3. Anna Yanchek, 15, Cheyenne, WY, 27:58. Masters (40+): 1. Polly Zimmerman, 52, Golden, CO, 30:59. Grand Masters (50+): 1. Polly Zimmerman, 52, Golden, CO, 30:59. Seniors (60+): 1. Mary Zulack, 65, Brooklyn, NY, 37:07.
Superior Downhill Mile Superior, CO July 4, 2008 207 Finishers - Timing by: Boulder Road Runners - Course Records: Jason Lunn, 3:51 (2006); Amy Manson, 4:43 (2006) Male (Overall): 1. Josephat Keino, 27, Aurora, CO, 4:01; 2. Terence Doherty, 28, Boulder, CO, 4:02; 3. David Harmer, 24, Colorado Springs, CO, 4:05. Masters (40+): 1. Zhenghao Luo, 43, Boulder, CO, 4:21. Grand Masters (50+): 1. Steve Gallegos, 53, Golden, CO, 4:25.
365 Finishers (244 - Marathon, 121 - Half Marathon) - Elevation: Start/Finish = 10,200’ - Course Records: Marathon = Paul Dewitt, 3:39:12 (2003); Erica Larson, 4:00:27 (2004); Half Marathon = Eric Hallman, 2:20:49 (2006); Meg Tomacho, 2:44:17 (2006) Marathon Male (Overall): 1. Tim DeBoom, Boulder, CO, 3:59:03; 2. George Sefzik, Navaree, FL, 4:22:13; 3. Brendan Trimboli, Sandia Park, NM, 4:30:04. Masters (40+): 1. Hendrik Hamann, Yorktown Heights, NY, 4:35:56. Grand Masters (50+): 1. Raymond Blum, Denver, CO, 5:15:15. Seniors (60+): 1. Raymond Bell, Hudson, FL, 5:37:05. Female (Overall): 1. Keri Nelson, Gunnison, CO, 3:58:08 CR; 2. Elinor Fish, Carbondale, CO, 4:48:07; 3. Lynette Clemons, Leadville, CO, 4:51:28. Masters (40+): 1. Molly Nasky, Boulder, CO, 5:35:35. Grand Masters (50+): 1. Joy Robertson, Lafayette, CO, 5:37:34. Seniors (60+): 1. Margrit Trenker, Manitou Springs, CO, 7:09:06. Half Marathon Male (Overall): 1. Bryan Dayton, Boulder, CO, 2:08:26 CR; 2. Bryan Taylor, Washington, DC, 2:25:04; 3. Aaron Berdanier, Ft. Collins, CO, 2:25:59. Masters (40+): 1. Ted Zenzinger, Arvada, CO, 2:29:56. Grand Masters (50+): 1. Michael Roche, Millington, MD, 2:50:33. Seniors (60+): 1. Bill Faulkner, Broomfield, CO, 4:02:36. Female (Overall): 1. Nicole DeBoom, Boulder, CO, 2:28:17 CR; 2. Shanna Hutchinson, Aspen, CO, 2:33:32; 3. Jennah Keidel, Golden, CO, 2:42:29. Masters (40+): 1. Diane Ridgway,
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September/October 2008
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>> RACE RESULTS << Evergreen Town Race 5K/10K Evergreen, CO August 3, 2008 1,167 Finishers (417 - 10K, 750 - 5K)- AMB Chip Timing By: Racing Underground - Elevation: 10K Start = 7,450’, 5K Start = 7,250’, Finish = 7,075’ - Course Records: 10K - Padro Alvarez, 29:39 (1998); Angela Mudge, 36:03 (2003); 5K - Jason Hubbard, 14:07 (1998); Nicole Jefferson, 16:29 (2002)
The lead pack at the Superior Downhill Mile. Arvada, CO, 3:09:17. Grand Masters (50+): 1. Diane Ridgway, Arvada, CO, 3:09:17. Seniors (60+): 1. No Finishers.
Rogers River Run 5K Lyons, CO July 12, 2008 417 Finishers - Timing By: Boulder Road Runners - Course Records: Unknown Male (Overall): 1. Humberto Zelaya, 33, Boulder, CO, 16:33; 2. Todd Straka, 41, Boulder, CO, 16:43; 3. David Roche, 20, Millington, MD, 17:28. Masters (40+): 1. Todd Straka, 41, Boulder, CO, 16:43. Grand Masters (50+): 1. Kyle Hubbart, 51, Broomfield, CO, 18:12. Seniors (60+): 1. Jeff Martin, 67, Boulder, CO, 22:41. Female (Overall): 1. Laura Bruess, 47, Boulder, CO, 19:25; 2. Laura Wheatley, 31, Estes Park, CO, 20:12; 3. Jennifer Findley, 39, Longmont, CO, 21:06. Masters (40+): 1. Laura Bruess, 47, Boulder, CO, 19:25. Grand Masters (50+): 1. Sue Butcher, 55, Boulder, CO, 22:22. Seniors (60+): 1. Tommie Atanasoff, 66, Boulder, CO, 29:45.
Classic 10K Colorado Springs, CO July 26, 2008 646 Finishers - ChampionChip Timing By: ChampionChip of the Rockies - Elevation: Start = 6,250’, Finish = 6,050’ - Course Records: Charles Kamindo, 29:30 (2005); Nicole Aish, 34:57 (2005) Male (Overall): 1. Ian Burrell, 23, Flagstaff, AZ, 30:10; 2. Justin Young, 29, Superior, CO, 30:45; 3. Adam Rich, 27, Colorado Springs, CO, 30:57; 4. Nathan Wadsworth, 26, Andover, KS, 31:11; 5. Jesus Solis, 24, Highlands Ranch, CO, 31:29. Masters (40+): 1. Darren De Reuck, 43, Boulder, CO, 33:57. Grand Masters (50+): 1. Heath Hibbard, 55, Montrose, CO, 37:22. Seniors (60+): 1. Stephen Berger, 60, Littleton, CO, 42:23. Female (Overall): 1. Alisha Williams, 26, Colorado Springs, CO, 35:16; 2. Camille Herron, 26, Lafayette, IN, 35:37; 3. Stephanie Bylander, 25, Alamosa, CO, 36:00; 4. Lindsey Mills, 27, Boulder, CO, 36:08; 5. Karen Natoli, 30, Boulder, CO, 36:36. Masters (40+): 1. Sheila Geere, 44, Colorado Springs, CO, 38:58. Grand Masters (50+): 1. Cathy Condon, 51, Boulder, CO, 46:03. Seniors (60+): 1. Stephanie Wiecks, 61, Palmer Lake, CO, 48:22.
10K Male (Overall): 1. Jesus Solis, 24, Highlands Ranch, CO, 31:15; 2. John Gaudette, 23, Denver, CO, 33:42; 3. Peter Swank, 22, Buena Vista, CO, 33:54; 4. Jeremy Schwartz, 33, Boulder, CO, 34:36; 5. Michael Johnson, 18, Littleton, CO, 35:04. Masters (40+): 1. Richard Paradis, 43, Denver, CO, 35:17. Grand Masters (50+): 1. Heath Hibbard, 55, Montrose, CO, 38:01. Seniors (60+): 1. Dwight Cornwell, 62, Fort Collins, CO, 42:41. Female (Overall): 1. Laura Flores, 32, Longmont, CO, 36:03 CR; 2. Ashley Anderson, 23, Denver, CO, 38:29; 3. Kris Lawson, 29, Parker, CO, 38:37; 4. Laura Tremblay, 17, Loveland, CO, 41:28; 5. Stella Heffron, 41, Parker, CO, 42:15. Masters (40+): 1. Stella Heffron, 41, Parker, CO, 42:15. Grand Masters (50+): 1. Maria Korb, 55, Fort Collins, CO, 45:38. Seniors (60+): 1. Stephanie Wiecks, 61, Palmer Lake, CO, 48:47. 5K Male (Overall): 1. Josephat Keino, 26, Aurora, CO, 14:44; 2. Adam Rich, 27, Colorado Springs, CO, 14:59; 3. Jonathan Luna, 24, Denver, CO, 15:18; 4. David Harmer, 25, Colorado Springs, CO, 15:40; 5. Scott Fauble, 16, Golden, CO, 15:43. Masters (40+): 1. Steve Gallegos, 53, Golden, CO, 16:27. Grand Masters (50+): 1. Steve Gallegos, 53, Golden, CO, 16:27. Seniors (60+): 1. Bill Smitham, 64, Golden, CO, 22:44. Female (Overall): 1. Wendy Thomas, 29, Windsor, CO, 17:51; 2. Cassie Ficken, 25, Indian Hills, CO, 17:55; 3. Ashley Birger, 24, Denver, CO, 18:09; 4. Lynda AndrosClay, 32, Edwards, CO, 18:24; 5. Anna Funkhauser, 15, Littleton, CO, 19:45. Masters (40+):1. Mary Welch, 41, Evergreen, CO, 19:46. Grand Masters (50+): 1. Anna Hettinger, 50, Aurora, CO, 22:31. Seniors (60+): 1. Suzy Rautenstraus, 62, Louisville, CO, 31:30.
Georgetown-Idaho Springs Half Marathon Idaho Springs, CO August 9, 2008 2,039 Finishers - Ipico Chip Timing by: BKB Ltd. - Elevation: Start = 8,515’, Finish = 7,515’ - Course Records: Jason Delaney, 1:07:24 (2006), Junko Kataoka, 1:15:02 (1999) Male (Overall): 1. Jason Delaney, 28, Golden, CO, 1:10:23; 2. Jason Saitta, 30, Parker, CO 1:10:26; 3. Alexander Lundy, 19, Littleton, CO, 1:13:24; 4. Mattieu Caldwell, 16, Aurora, CO, 1:13:27; 5. Oscar Ponce, 30, Wheat Ridge, CO, 1:15:24; 6. Miguel Angel Cazares,
Race For The Cure 5K Aspen, CO July 19, 2008 887 Finishers - Timing By: Boulder Road Runners - Course Records: Unknown Male (Overall): 1. Lucas Franze, 34, Aspen, CO, 18:35; 2. Dylan Bowman, 22, Aspen, CO, 19:31; 3. Ryan Brown, 28, Aspen, CO, 19:34; 4. Dylan Johns, 34, Aspen, CO, 20:06; 5. Christopher Aranda, 29, Grosse Pointe, MI, 20:10. Masters (40+): 1. Billy Goodman, 41, Deerfield, IL, 22:27. Grand Masters (50+): 1. Pablo Hanrahan, 55, Basalt, CO, 22:32. Seniors (60+): 1. Ernest Cathey, 65, Denison, TX, 26:35. Female (Overall): 1. Carrie Vickers, 31, Carbondale, CO, 18:18; 2. Caroline Cretti, 24, Carbondale, CO, 19:11; 3. Megan Lund, 24, Basalt, CO, 19:28; 4. Holly Walker, 16, Los Alamos, NM, 20:50; 5. Mary Cote, 44, Basalt, CO, 21:16. Masters (40+): 1. Mary Cote, 44, Basalt, CO, 21:16. Grand Masters (50+): 1. Betty Severy, 55, Aspen, CO, 24:16. Seniors (60+): 1. Patty Mack, 64, Carbondale, CO, 29:18.
The fifth annual Tri for the Cure was held at Cherry Creek State Park on August 3. 42 coloradorunnermag.com
September/October 2008
21, Denver, CO, 1:15:42; 7. Aaron Berthold, 31, Denver, CO, 1:16:31; 8. Zach Minard, 19, Estes Park, CO, 1:16:43; 9. Joel Podgorski, 33, Boulder, CO, 1:16:52; 10. Joe Lamonte, 28, Denver, CO, 1:17:03. Masters (40+): 1. Michael Quispe, 41, Littleton, CO, 1:19:32. Grand Masters (50+): 1. Heath Hibbard, 55, Montrose, CO, 1:22:10. Seniors (60+): 1. Danny Trujillo, 61, Littleton, CO, 1:42:41. Female (Overall): 1. Patty Rogers, 34, Lakewood, CO, 1:21:31; 2. Jamie Rosenquist, 27, Boulder, CO, 1:25:57; 3. Rachel Viele, 28, Vail, CO, 1:26:08; 4. Sarah Glatt, 23, Shawnee Mission, KS, 1:27:12; 5. Maureen Forsyth, 34, Salem, MA, 1:28:24; 6. Valerie Friedman, 39, Golden, CO, 1:28:33; 7. Janet Rooney, 44, Louisville, CO, 1:29:24; 8. Heather Utrata, 26, Englewood, CO, 1:29:26; 9. Kim Dobson, 24, Littleton, CO, 1:31:20; 10. Whitney Kube, 25, Littleton, CO, 1:32:28. Masters (40+): 1. Janet Rooney, 44, Louisville, CO, 1:29:24. Grand Masters (50+): 1. Cathy Condon, 51, Boulder, CO, 1:40:09. Seniors (60+): 1. Carol Shively, 62, Longmont, CO, 1:59:25.
multi-sport
CO, 1:09:28; 3. Craig Greenslit, 38, Berthoud, CO, 1:09:38; 4. Michael Hagen, 46, Colorado Springs, CO, 1:10:16; 5. Andrew Biglow, 38, Boulder, CO, 1:10:20; 6. Joseph Fogarty, 38, Colorado Springs, CO, 1:10:52; 7. Geoffrey Nenninger, 29, Boulder, CO, 1:11:31; 8. Cedric Wane, 22, Boulder, CO, 1:11:31; 9. Joshua Shadle, 25, 1:11:54; 10. David Clarke, 31, Boulder, CO, 1:11:58. Masters (40+): 1. Michael Hagen, 46, Colorado Springs, CO, 1:10:16. Grand Masters (50+): 1. Jim Fuller, 56, Greeley, CO, 1:20:32. Seniors (60+): 1. Simon Butterworth, 62, Louisville, CO, 1:24:55. Female (Overall): 1. Brooke Davison, 37, Boulder, CO, 1:16:17; 2. Kelly Lear-Kaul, 36, Littleton, CO, 1:19:47; 3. Danielle Kehoe, 21, Arvada, CO, 1:19:54; 4. Steph Popelar, 41, Parker, CO, 1:19:55; 5. Jacqueline Mariash, 28, Niwot, CO, 1:21:02; 6. Susan Langley, 38, Graceville, QL, 1:21:11; 7. Ellen Hart, 50, Denver, CO, 1:22:21; 8. Diana Hassel, 41, Fort Collins, CO, 1:22:48; 9. Uli Bromme, 27, Boulder, CO, 1:22:54; 10. Sabrina Oei, 33, Denver, CO, 1:23:09. Masters (40+): 1. Steph Popelar, 41, Parker, CO, 1:19:55. Grand Masters (50+): 1. Ellen Hart, 50, Denver, CO, 1:22:21. Seniors (60+): 1. Diane Ridgway, 60, Arvada, CO, 1:40:40.
Tri It High Sprint Triathlon Leadville, CO 500m Swim, 20K Bike, 5K Run July 13, 2008
5430 Sprint Triathlon Boulder, CO 0.5M Swim, 17M Bike, 5K Run June 15, 2008 1,054 Finishers - AMB Chip Timing by: Racing Underground Elevation: Start/Finish = 5,430’ Male (Overall): 1. Mark Van Akkeren, 28, Boulder, CO, 1:08:42; 2. Eric Peterson, 37, Colorado Springs,
Masters (50+): 1. Victor Selenow, 56, 1:12:25. Seniors (60+): 1. Roger Myers, 60, 1:25:53. Female (Overall): 1. Lisa Isom, 36, 1:08:49; 2. Sharon Beltrandel-Rio, 41, 1:12:24; 3. Lara Cooper, 34, 1:14:19. Masters (40+): 1. Sharon Beltrandel-Rio, 41, 1:12:24. Grand Masters (50+): 1. Karen Clement, 52, 1:31:45. Seniors (60+): 1. Barbara Malloy, 60, 1:38:43.
Tri For The Cure Denver, CO 750m Swim, 20K Bike, 5K Run August 3, 2008 2,818 Finishers - Timing by: The Downing Group - Elevation: Start/ Finish = 5,400’ Female (Overall): 1. Pamela Welch, Colorado Springs, CO, 1:08:26; 2. Laura McDonald, Denver, CO, 1:09:37; 3. Andie Bernard, Boulder, CO, 1:12:14; 4. Barb McEahern, Golden, CO, 1:13:09; 5. Jodi Blomberg, Denver, CO, 1:13:30; 6. Leaann Hermsen, Aurora, CO, 1:14:16; 7. Stephanie Murpht, Berthoud, CO, 1:14:20; 8. Lyndsi Partin, Denver, CO, 1:15:13; 9. Ivy Miller, Centennial, CO, 1:15:49; 10. Nealene Orinick, Lone Tree, CO, 1:16:17. Masters (40+): 1. Jennifer Manta, Littleton, CO, 1:18:47. Grand Masters (50+): 1. Janet Sacks, Greenwood Village, CO, 1:19:39. Seniors (60+): 1. Joyce Rankin, Carbondale, CO, 1:31:06.
184 Finishers - AMB Chip Timing by: Racing Underground Elevation: Start/Finish = 10,200’ Male (Overall): 1. James Bales, 29, 58:38; 2. Billy Edwards, 31, 1:01:35; 3. Line Benton, 21, 1:04:05. Masters (40+): 1. Richard Paradis, 43, 1:04:34. Grand
For More Results:
Check our website at coloradorunnermag.com
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Road Races ~ Multi-Sport Event Management and Timing Services
2008 Events Calendar and Information:
www.bkbltd.com
Top: Courtesy of Superior Downhill Mile Bottom: Courtesy of Tri For The Cure Denver
Upcoming Events: September 6 FASB Fitness Festival 5K, Greenwood Village Salt Lake City Gets Fit 5K, Salt Lake City September 13 HRCA Oktoberfest 5K, Highlands Ranch September 14 Credit Union Harvest Run 5K, Broomfield September 21 Oktoberfest 10K/5K, Denver October 11 HRCA Backcountry 10M/5M, Highlands Ranch Singles Mingle 5K, Denver October 12 Run The Rocks 5K, Morrsion October 24 Scream Scram 5K, Denver Kipture Primary School Foundation and Steve Muniz Memorial Library:
WWW.BKBLTD.COM/KENYA.HTM
>> EVENT GUIDE << Not all race information may be correct. Some races will change dates or start times. Please confirm all information before traveling to an event.
running / walking
09/12
Colorado Relay; 170M; 5:00 AM; Idaho Springs, CO; coloradorelay.com; 303-670-7147
09/13
A Cause for Paws; 5K, 3K; 6:30 AM; Boulder, CO; boulderhumane.org; 303-442-4030 x634
09/13
Bergan Peak Trail Race; 11.5M, 5.6M; 9:00 AM; Elk Meadow, Evergreen, CO; evergreenrecreation. com; 303-674-6441
09/13
HRCA Oktoberfest 5K; 12:30 PM; Town Center, Highlands Ranch, CO; highlandsranchrunseries. com; 303-471-7044;
09/13
Kokopelli Classic Trail Run; 16M, 8M; 8:30 AM; Grand Junction, CO; screemedia.com/marysloop; 970-261-8103
09/13
Oktoberfest 5K; 10:00 AM; Breckenridge, CO; townofbreckenridge.com; 970-547-4333
09/13
Our Great Race; 5K, 1M; 8:00 AM; America The Beautiful Park, Colorado Springs, CO; pprrun.org; 719-598-2953
09/21
Animas Mountain Mug Run; 6.6M, 1M; 10:00 AM; Animas Mountain Trailhead, Durango, CO; durangogov.org; 970-375-7313
09/21
Boulder Marathon; 26.2M, 26.2M Relay, 13.1M; 7:00 AM; Boulder Reservoir, Boulder, CO; bouldermarathon.com; 303-859-0244;
09/21
Canya Canon Trail Race; 6K; 11:00 AM; Starsmore Discovery Center, Colorado Springs, CO; tfocc.org; 719-237-6810
09/21
Crossroads Half Marathon; 13.1M, 5K; 8:00 AM; Buckingham Park, Fort Collins, CO; footoftherockies.com; 970-377-8005;
09/21
Day For Kids Dash; 5K; 9:00 AM; Sloan’s Lake, Denver, CO; bgcmd.org; 303-892-9200;
09/21
Josh and Gus’s Run for a Reason; 5K, 2K; 8:30 AM; Clement Park, Littleton, CO; joshandgus.com; 303-296-4166;
09/21
Oktoberfest Das Hustle Hoff; 10K, 5K; 9:30 AM; Larimer Square, Denver, CO; oktoberfestdenver10K.com
09/01
ADT Marathon; 26.2M, 13.1M, 5K; 6:30 AM; America The Beautiful Park, Colorado Springs, CO; adtmarathon.com; 719-282-1671; $$
09/01
Colorado Run; 10K, 5K; 8:30 AM; CSU Oval, Fort Collins, CO; coloradorun.com; 970-224-9114
09/01
Park to Park 10M; 7:00 AM; City Park, Denver, CO; parktopark10miler.com; 303-757-1417; $$ 08
09/01
Parker Pebble; 4M, 1K; 9:00 AM; Bayou Gulch, Parker, CO; parkerpebble.com; 303-805-0854
09/01
Tiger Fun Run; 5K; 9:00 AM; Holy Family High School, Broomfield, CO; tigerfunrun.com; 303410-1411
09/13
09/03
Lakewood Trail Series I; 4M; 6:00 PM; Bear Creek Lake Park, Lakewood, CO; lakewood.org; 303-987-4807
Riverside Strides; 5K; 8:30 AM; Riverside Park, Evans, CO; 970-506-4059
09/13
09/21
Pony Express Trail Race; 15M; 8:00 AM; Rampart Reservoir, Woodland Park, CO; pprrun.org; 719598-2953
09/04
Run the Ridge; 10K,5K; 5:30 PM; Vista Ridge Community Center, Erie, CO; redlineraces.com; 720-270-6569; $$
Roadkill Trail Half Marathon; 13.1M, 10K, 5K; 12:00 PM; Town Square Park, Kremmling, CO; run kremmling.com; 877-573-4314
09/13
09/21
Rattlesnake Ramble Trail Run; 4M; 8:30 AM; Eldorado Canyon State Park, Eldorado Springs, CO; aceeldo.org; 303-494-7232
09/06
AIDS Run Colorado; 5K; 8:00 AM; Cheesman Park, Denver, CO; aidsruncolorado.org; 303-8370166 x306;
Run for Congo Women; 10K, 5K; 8:00 AM; Bear Creek Lake Park, Morrison, CO; runforcongowomen.org; 303-748-6426
09/13
Run, Rabbit, Run; 50M; 6:00 AM; Steamboat Springs, CO; steamboat50.com; 970-879-0882
09/21
Second Wind Fun Run; 3M, 1M; 12:00 PM; Green Mountain High School, Lakewood, CO; thesecondwindfund.org; 303-988-2645
09/06
FASB Fitness Festival; 5K; 9:00 AM; Crescent Park at DTC, Denver, CO; fasbfitnessfestival.com; 303-694-2202;
09/13
Sombrero Ranch Roundup; 4.5M; 9:00 AM; Sombrero Ranch, Estes Park, CO; bolderboulder. com; 303-444-7223 x29
09/24
Lakewood Trail Series IV; 1M; 6:00 PM; Green Mountain Park, Lakewood, CO; lakewood.org; 303-987-4807
09/06
Golden Gallop; 10K, 5K, 1K; 7:15 AM; Splash Aquatic Park, Golden, CO; goldengallop.com; 303619-9697;
09/13
Southlands 5K; 5K, 1M; 8:00 AM; Southlands Shopping Center, Aurora, CO; shopsouthlands. com; 303-627-5000;
09/27
Golden Leaf Half Marathon; 13.1M; 8:00 AM; Aspen, CO; aspenrecreation.com; 970-429-2093
09/06
Hop, Skip and a Jump Start 5K; 9:00 AM; Children’s Museum, Denver, CO; mychildsmuseum. org; 303-561-0110
09/14
Credit Union Harvest Run; 5K; 8:00 AM; Flatiron Crossing, Broomfield, CO; bkbltd.com
09/27
Mayor’s Cup; 5K, 3K, 1M; 8:00 AM; America the Beautiful Park, Colorado Springs, CO; sppppr. org/mayorscup.html; 719-635-3833
09/06
Imogene Pass Run; 17M; 8:30 AM; Ouray, CO; imogenerun.com; 970-728-0251
09/14
Fall Marathon Training Series; 20M; 7:00 AM; City Park, Westminster, CO; rmrr.org; 303-871-8366
09/27
09/06
Mid Mountain Marathon; 26.2M; 8:00 AM; Deer Valley, Park City, UT; mountaintrails.org; 435-6496839
09/14
Farmers 5000; 5K, 1K; 9:00 AM; Wheat Ridge High School, Wheat Ridge, CO; farmers5000.org; 303238-5192;
Mountain Chile Cha Cha Trail Race; 15M, 7M, 3M; 9:00 AM; Town Park, Pagosa Springs, CO; joingecko.com; $$
09/27
Pinedale Half Marathon; 13.1M, 10K, 1M; 8:00 AM; Pinedale, WY; pinedalehalfmarathon.com; 307-367-6236
09/06
Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org
09/27
09/06
SkirtChaser 5K; 9:00 AM; Denver, CO; skirtchaser5k.com; 303-442-3740; $$
The Great Pumpkin Race; 10K, 5K; 7:30 AM; Venetucci Farm, Colorado Springs, CO; csgrandprix.com; 719-635-8803
09/28
09/07
10K @ 10,000 Feet; 10:00 AM; Rabbit Ears Pass, Steamboat Springs, CO; runningseries.com; 970879-1250
Fans on the Field; 10K, 5K; 8:00 AM; Invesco Field at Mile High, Denver, CO; fansonthefield.com; 303-293-5311;
09/28
Hope with Every Step 5K; 8:00 AM; Chatfield State Park, Littleton, CO; 303-898-8293
09/07
DDRC Harvest Festival; 5M, 3M, 1M; 8:00 AM; North JeffCo Park, Arvada, CO; ddrcco.com; 303462-6593; $$
09/28
09/07
Evergold Trail 10K; 10:00 AM; Vail, CO; vailrec. com; 970-479-2280
09/20
10/04
Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org
09/07
Neder-Nederland; 10K, 5K; 9:00 AM; Nederland High School, Nederland, CO; nederlandchamber. org; 303-956-2891; $$
Autumn Color Run; 13.1M, 10K, 5K, 1M; 9:00 AM; McPhelemy Park, Buena Vista, CO; fourteenernet. com/colorrun; 719-221-2867
Panerathon; 10K, 5K; 7:30 AM; The Shops at Walnut Creek, Westminster, CO; panera-colorado. com; 719-200-4097;
09/20
10/04
Ouray Mountain Trail Run; 14M; 10:00 AM; Ouray, CO; ouraytrailrun.com
09/07
Race For The Cure; 5K; 7:30 AM; Garden of the Gods Park, Colorado Springs, CO; csraceforthecure.com; 719-632-8887;
CMRA Barr Lake 1/3 Marathon; 8.7M; 9:00 AM; Barr Lake State Park, Brighton, CO; comastersrun. org; 303-781-1738
Trophy Series Race; 10M; 9:00 AM; Waterton Canyon, Littleton, CO; rmrr.org; 303-871-8366
09/07
Run Around the Block; 5K; 10:00 AM; Sloan’s Lake, Denver, CO; rmmi.org; 303-893-3838;
Discovery Canyon Campus 5K; 8:30 AM; Discovery Canyon Campus, Colorado Springs, CO: www.pprrun.org; 719-234-1820
10/04
09/20
10/05
09/20
Blue Sky Marathon; 26.2M; 7:00 AM; Soderberg Open Space, Fort Collins, CO; blueskymarathon. com; 970-404-2073
09/07
South Shore Adventure 10K; 7:30 AM; Pedros Point Trailhead, Pueblo, CO; socorunners.org; 719-543-2052
Jelm Mountain Run; 10M; 9:00 AM; Jelm, WY; albanycountysar.org/jelm; 307-760-4930
09/20
Moab’s Alpine to Slickrock 50M; 6:00 AM; Moab, UT; mas50.com; 970-217-2893
10/05
Gore Grind; 6M; 8:00 AM; Kremmling, CO; runkremmling.com; 970-724-3472
09/07
Trophy Series Race; 8M; 8:00 AM; Chatfield Reservoir, Littleton, CO; rmrr.org; 303-871-8366
09/20
10/05
PPRR Fall Series I; 3.5M; 11:30 AM; North Monument Valley Park; Colorado Springs, CO; pprrun.org; 719-598-2953
09/07
Tiger Prowl; 5K; 8:00 AM; Lakewood High School, Lakewood, CO; lhsfoundation.com; 303-232-1877
Run For Lift-Up; 7M, 3M; 9:30 AM; Steamboat Pilot, Steamboat Springs, CO; runningseries.com; 970-871-4233
09/20
10/05
Red Rock Scramble; 5M; 10:00 AM; Lyons High School, Lyons, CO; coloradoindianbar.org; 303447-8760 x142
09/10
Lakewood Trail Series II; 5M; 6:00 PM; Bear Creek Lake Park, Lakewood, CO; lakewood.org; 303-987-4807
Regis Physical Therapy 5K; 10:00 AM; Regis University, Denver, CO; active.com; 303-458-4340
09/20
Running of the Bulls; 3.75M, 1M; 10:00 AM; Lake Estes Marina, Estes Park, CO; partnersmentoringyouth.org; 970-577-9348
10/11
Compass Montessori Harvest Festival; 10K, 5K, 1M; 9:00 AM; Golden, CO; colraz5@yahoo.com; 303-456-6188
09/20
SALOMON Equinox Fall Trail Running Festival; 12Hr, 6Hr, 12M, 6M; 8:30 AM; Nordic Center, Frisco, CO; emgcolorado.com; 303-635-2815
10/11
Hope’s Angel 5K; 10:00 AM; Rocky Mountain HS, Fort Colling, CO; hopesangel.com; 970-377-0800
09/20
Wag ‘N Trail; 1.6M; 10:00 AM; Gkendale Farm Open Space, Castle Rock, CO; ddfl.org
KEY
$$ 08
Chip Timed Events USATF Certified Course Prize Money Offered 2008 Colorado Runner Racing Series Event Race Photography by Running Memories
44 coloradorunnermag.com
09/14
Lead King Loop; 25K, 12.5K; 8:30 AM; Marble, CO; leadkingloop25K.com; 970-704-1275; 08
09/14
Mountain Air Marathon; 26.2M, 10M; 7:30 AM; Crested Butte, CO; mountainairmarathon.com; 970641-3375;
09/14
Tiny Miracles Trot; 5K; 9:00 AM; Inverness Business Park @ Vallagio, Englewood, CO; tinymiracles.net; 303-758-7188 x304
09/17
Lakewood Trail Series III; 6M; 6:00 PM; Bear Creek Lake Park, Lakewood, CO; lakewood.org; 303-987-4807
September/October 2008
10/11
HRCA Backcountry Trail Run; 10M, 5M; 8:30 AM; Rock Canyon HS, Highlands Ranch, CO; highlands ranchraceseries.com; 303-471-7053;
11/08
Red Thread Run; 5K; 8:30 AM; City Park, Denver, CO; redthreadrun.com; 970-532-3576
10/11
Lair O’ The Bear Trail Race; 10M, 2M; 9:00 AM; Lair O’ The Bear, Evergreen, CO; evergreenrecreation.com; 303-674-6441
11/08
Rim Rock Run; 37K; 8:00 AM; Colorado national Monument, Grand Junction, CO; rimrockrun.org; 970-243-4055; $$
10/11
Pajarito Trail Runs Festival; 13.1M, 10K; 9:00 AM; Pajarito Ski Area, Los Alamos, NM; highaltitudeathletics.org; 505-661-8013
11/09
10/11
Silent Trails Memorial Run; 10M; 9:00 AM; Happy Jack Recreation Area, Laramie, WY; uwyo. edu/silenttrails; 307-760-0954
11/15
CMRA Chatfield 10M; 9:00 AM; Chatfield State Park, Littleton, CO; comastersrun.org; 303-7655512
10/11
Singles Mingle 5K; 9:00 AM; City Park, Denver, CO; singlesmingle5k.com
11/16
Panicking Poultry 5K; 9:30 AM; Boulder Reservoir, Boulder, CO; panickingpoultry5k.com; 303-932-6000; 08
10/11
Support Your Girls 5K; 9:00 AM; Mike Lansing Field, Casper, WY; dochshund@yahoo.com; 307259-9964
11/16
PPRR Fall Series IV; 7M; 11:30 AM; Palmer Park, Colorado Springs, CO; pprrun.org; 719-598-2953
10/11
Tiger Classic 5K; 8:00 AM; South Monument Valley Park, Colorado Springs, CO; coloradocollege.edu/5KRace/; 719-471-7613
11/22
Brighton Turkey Trot; 5K; 8:30 AM; Brighton Recreation Center, Brighton, CO; jmcconnell@ brightonco.gov; 303-655-2200 x2221;
10/12
Run the Rocks; 5K; 8:30 AM; Red Rocks Park, Morrison, CO; runtherocks.org; 303-847-0273;
11/22
Temple Canyon 4M; 9:00 AM; Nature Center, Pueblo, CO; socorunners.org; 719-784-6514
10/18
24 Hours of Boulder; 12:00 PM; Boulder Reservoir, Boulder, CO; geminiadventures.com; 303-249-1112
11/23
Fall Cross 2008; Women’s 6K, Men’s 8K; 10:30 AM; CU Buffalo Ranch, Boulder, CO; fallcross.com; 303-494-4207
10/18
Harvest Run; 5M; 5:00 PM; Lovell Park, Pueblo West, CO; socorunners.org; 719-564-9303
11/23
Gobbler Grind Marathon; 26.2M, 13.1M, 5K; 8:00 AM; Corporate Woods, Overland Park, KS; gobblergrindmarathon.com; 816-842-5223;
10/18
Ski Run Road Challenge; 20K (solo & relay); 8:00 AM; Eagle Creek Sports Complex, Ruidoso, NM; skirunroadchallenge.com; 575-257-9507
11/27
Briargate YMCA Turkey Trot; 5K; 9:00 AM; Briargate YMCA, Colorado Springs, CO; ppymca. org; 719-495-5103
10/19
CMRA Coal Creek XC Challenge; 5.72M; 9:00 AM; Louisville, CO; comastersrun.org; 303-6660864
11/27
CU Turkey Trot; 5K; 10:00 AM; CU Research Park, Boulder, CO; boulderroadrunners.org; 303-4928776;
10/19
Denver Marathon; 26.2M, 13.1M; 8:00 AM; Denver, CO; denvermarathon.com; 888-RUN-5280; $$
11/27
Durango Turkey Trot; 5M, 1M; 10:00 AM; Fort Lewis College, Durango, CO; go-dmt.org; 970382-8005
10/19
New Mexico Cancer Center Duke City Marathon; 26.2M, 13.1M, 5K, 1M; 7:00 AM; Albuquerque, NM; dukecitymarathon.com; 505-880-1414;
11/27
Mile High United Way Turkey Trot; 4M; 10:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2030;
10/19
PPRR Fall Series II; 4M; 11:30 AM; Bear Creek Park, Colorado Springs, CO; pprrun.org; 719-5982953
11/27
NCMC Turkey Trot; 5K, 2K; 9:00 AM; North Colorado Medical Center, Greeley, CO; andrew. smith1@bannerhealth.com; 970-350-6170
10/19
The Other Half; 13.1M; 8:30 AM; Moab, UT; moabhalfmarathon.org; 435-259-4525;
11/27
10/24
Scream Scram; 5K; 6:00 PM; Washington Park, Denver, CO; screamagency.com/scram.php; 303893-8608 x208
Pedersen Volvo Thanksgiving Day Run; 4M, 0.5M; 9:00 AM; Old Town, Fort Collins, CO; timberlinetimng.com; 970-482-0551; $$
11/27
10/25
Denver Gorilla Run; 5.6K; 11:00 AM; Denver, CO; denvergorillarun.com; 720-244-9938
Turkey Day 5K; 9:00 AM; Redstone Park, Highlands Ranch, CO; turkeyday5k.com; 303-7913500;
11/27
Turkey Rock Trot; 5K; 9:30 AM; The Grange, Castle Rock, CO; rocktrot.com; 303-663-3817
10/25
Eerie Erie; 10K, 5K; 9:30 AM; Erie High School, Erie, CO; active.com; 303-828-3090; 08
11/27
10/26
Rio Grande Marathon; 26.2M, 13.1M, 5K; 6:00 AM; Las Cruces, NM; riograndemarathon.com; 505524-7824;
Turkey Trot 5K; 8:00 AM; McKee Medical Center, Loveland, CO; mckeefoundation.com;
TTTS Race for Hope; 5K; 10:00 AM; Washington Park, Denver, CO; fetalhope.org; 303-932-0553;
multi-sport
11/01
Heart Center Half Marathon; 13.1M, 10K, 5K; 8:30 AM; Boyd Lake State Park, Loveland, CO; runnersroostftcollins.com; 970-224-9114
09/06
Ride For The Cure; 100M, 64M, 30M, 10M; 7:30 AM; Koch Park, Aspen, CO; komenaspen.org; 970-920-0250
11/01
Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org
09/07
Bearable Adventure Race; 8:30 AM; Bear Creek Lake Park, Lakewood, CO; thebearable.com; 970-429-2093
09/07
Tri-Glenwood Triathlon; 6:30 AM; Hot Springs Lodge & Pool, Glenwood Springs, CO; triglenwood. com; 970-945-2208;
11/02
Littleton Stride; 10K, 5K; 8:00 AM; Ketring Park, Littleton, CO; lpsfoundation.com; 303-694-2030;
11/02
Park County Extra 5K; 10:00 AM; Fitzsimmons Middle School, Bailey, CO; extravaganza5k.com; 303-838-4423 x10; $$
09/14
11/02
PPRR Fall Series III; 5.5M; 11:30 AM; Ute Valley Park, Colorado Springs, CO; pprrun.org; 719-5982953
Harvest Moon Long Course Tri/Du & AquaBike; 7:30 AM; Aurora Reservoir, Aurora, CO; racingunderground.com; 303-642-7917; $$
09/20
11/02
Trophy Series Race; 9M; 9:00 AM; City Park, Westminster, CO; rmrr.org; 303-871-8366
Crescent Moon Sprint Triathlon; 7:30 AM; Cherry Creek State Park, Denver, CO; racingunderground. com; 303-642-7917; $$
11/08
Atalanta Women’s 5K; 9:00 AM; City Park, Pueblo, CO; socorunners.org; 719-564-9303
09/28
Colorado Wild Women DuWop Duathlon; 8:00 AM; Aurora, CO; coloradowildwomen.com; 303906-9125; $$
11/08
Longmont Turkey Trot; 10K, 2M; 9:00 AM; Westview Middle School, Longmont, CO; www. ci.longmont.co.us/rec; 303-651-8405
10/04
Black Canyon Sprint Triathlon; 7:30 AM; Montrose Aquatic Center, Montrose, CO; atech1. com/bctri/; 970-249-7831
REEBOK RUNNING SHOES ARE AVAILABLE AT THE FOLLOWING RETAILERS: Boulder Running Co. 2775 Pearl Street, Unit 103 Boulder, CO 80302 303.786.9255 www.boulderrunningcompany.com Boulder Running Co. 8116 W Bowles Ave, Unit #C Littleton, CO 80123 303.932.6000 www.boulderrunningcompany.com Runner’s Roost - Springs 107 E Bijou Street Colorado Springs, CO 80903 719.632.2633 www.runnersroostcs.com Boulder Running Co. 3659 Austin Bluffs Parkway #32 Colorado Springs, CO 80918 719.278.3535 www.boulderrunningcompany.com Runner’s Corner 336 E 800 S Orem, UT 84097 201.223.7010 www.runcorner.com
© 2008 Reebok International. Reebok™
Race directors:
Submit your event listing for free at coloradorunnermag.com September/October 2008
Women’s Premier Verona KFS
coloradorunnermag.com 45
by kevin o’brien
>> THE LIGHTER SIDE <<
My First Marathon Let’s face it. It’s not every day that you get to take part in an activity that promises to be one of the most significant experiences of a lifetime. When I look at my life, the memories and images that come immediately to mind are connected with extreme awe, extraordinary beauty, love, and significant personal achievements. The personal achievements that are most prominent in my mind’s landscape tend to be connected with physical achievements, such as climbing my first “14er” in Colorado, solo backpacking along the Continental Divide for several weeks, or running a certain distance for the first time. It is a curious thing how some memories are retained while others are less clear, ending up in the dust bin of “all those other times.” For instance, I can distinctly remember running in the Van Cortland Park Invitationals by New York City on my high school’s cross country team in 1975. I clearly remember a very steep section of the course where a passing runner said, “Use your arms! Pump ‘em!” It is now some 35 years since I ran cross country in high school and, while I have been down many roads along the way, running has always been there, like a best friend I could always count on. In many respects, running my first marathon was the natural culmination of my love of this activity. I’m not sure when I first decided to run a marathon. I remember hearing about the Boston Marathon in high school but thought “those marathon runners are totally out of their minds” and didn’t give it any further thought. Fast forward 33 years or so. I had just finished running a half marathon with my niece, Odessa, in San Francisco. On the train Odessa asked, “So, Uncle Kev, how about running Boston?” After limping my way back home from San Francisco, a marathon was the last thing on my mind. Out of curiosity, I did some research on the Boston Marathon and quickly learned a runner must have a qualifying time to earn a spot in the race. You don’t just sign up and run. True, entrants can also earn thousands of dollars in charity and get in the race via that option, but I wanted to qualify. To do so, I would have to finish a marathon in less than three hours and 35 minutes, the standard based on my age and gender. Given the steady progress I’d made with running over the past two years, I decided it was time to give it a shot. I chose the Colorado Marathon as my qualifying race. “If you want to run a mile, then run a mile. If you want to experience another life, run a marathon.” (Czech Olympian Emil Zatopek)
After a long drive to Ft. Collins, I tried to get to bed around 8 p.m. for a few hours of sleep. All week long, the predominant thought on my mind was, “I’m running a marathon on Sunday,” an ongoing mantra of excitement, fear, and intimidation. I had a few 20 mile training runs under my belt but a recent sprained ankle and a case of bronchitis accentuated the question marks... the “what ifs” of the final miles. I awoke the morning of the race at 1:45 a.m. I got my gear together and departed for the 4 a.m. shuttle to the starting line up the Poudre River Canyon west of Ft. Collins. The bus ride took forever, which led to some anxiety. It was hard to believe that I was about to run the distance the bus I was on had 46 coloradorunnermag.com
September/October 2008
just traveled. We disembarked on a remote section of road in total darkness with temperatures in the mid 20s. Finally, 27 months after Odessa’s first Boston comment, here I was at the starting line, looking down the canyon’s empty and tranquil roadway. I was absolutely determined to obtain a qualifying time to run in the Boston Marathon, which was far and away the primary objective of this experience. The mayor of Ft. Collins gave the countdown. I saw the front-runners moving, then I began to move, tiny steps growing to bigger steps, jogging to running, then all systems go. “I’m running a marathon!” Talk about an “in-the-moment” experience. Nothing compares. I set my sights on running about a 7:00 minute per mile pace. I was keenly aware that everything after mile 20 was uncharted territory for me. The scenery was just breathtaking (no pun intended) and I felt strong striding through the half marathon mark in one hour and 34 minutes. At about mile 16 or so, another runner asked me if I was aiming for a 3:10 finish. I answered that I hoped for something around that time but since this was my first marathon I didn’t know what to expect. That was the only conversation I had during the run. At the end of Poudre Canyon, where the course turns towards Ft. Collins, there was a huge crowd, a well-known spot for spectators. I couldn’t believe how many people were there cheering us on. That was sure wonderful after 18 miles of solitude in the canyon and it really inspired me. “Anyone can run 20 miles. It’s the next six that count.” (Barry Magee, marathon bronze medalist)
I had read about it. I had studied it. I’d heard the stories, both stunning and frightening. More than anything, I did not want to “hit the wall,” a phenomenon where some unfortunate marathon runners simply run out of all available fuel after mile 20 and shut down quite spectacularly. Down the road, there it was, a small nondescript white sign sublimely stating, “MILE 20.” This was big and I knew it. I was pumped and I pulled out a 7:10 for this mile. At mile 21, the course left the asphalt roadway and continued on a bumpy and uneven bike path.Thinking of my recently sprained ankle, I had to seriously attend to my footing, which shook me right out of my mental focus. Once on an improved path, I attempted to refocus but couldn’t regain my previous pace, slowing to 7:45. The weight of running for two hours and 30 minutes was beginning to descend upon my mind and body. The effortlessness with which I had run the first 20 miles was a thing of the past. I am not exaggerating when I say I now found myself in the midst of the greatest challenge of my life. Each mile seemed to last an eternity but the spectators were increasing in numbers (just where I needed them!) and the cheering was a godsend. I knew from my overall time that, barring a sudden injury, I was headed for a Boston qualifying time. Although I was running near empty, I had no injuries or sprains or joint issues. I was only fried to exhaustion! About a half mile from the finish, I started to seriously perk up on what must have been pure adrenaline. I could hear the large crowd at the finish line cheering. The whole downtown was lined with spectators. About a block from the finish, one of the biggest smiles of my life came over my face and I flashed a double-thumbs up. Euphoric beyond words, I crossed the finish line at 3:12:06, with 22 minutes to spare for my Boston qualifying time. One of my first thoughts was, “I am a marathon runner.” So many miles I had run and so many months I had trained to earn the right to say those simple words. I am a marathon runner.
Steve Glass / Glass Photography
“When I run, my mind and body fuse together, creating an energy source that empowers me. It is my private time, my therapy, my religion.” (Gail Waesche Kislevitz)
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January 18, 2009
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