Colorado Runner - Issue 32: November/December 2008 by Colorado Runner

Inside: Winter & Spring Marathon Calendar

colorado

unner & triathlete

Races of the Year We rank the best races in 2008!

Issue 32: November/December 2008 www.coloradorunnermag.com

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Highlights from High School Cross Country Plus: Your Missing Nutrition Link

>> CONTENTS << FEATURES 10

2008 COLORADO RUNNER RACES OF THE YEAR

NUTRITION ADVANTAGE: THE MISSING LINK

PERSPECTIVES: WHAT IS YOUR PASSION

YOUTH RUNNING: HIGHLIGHTS FROM CROSS COUNTRY

THE FAST LANE: Q&A WITH LAURA HAEFELI

THE LIGHTER SIDE: NEED NOT BE PRESENT TO RUN

GROUP FULL & HALF MARATHON TRAINING PROGRAMS

DEPARTMENTS 8

STARTING LINE

RUNNING SHORTS

RACE REPOTS

RACE RESULTS

EVENT GUIDE CREDITS Editor Jessica Griffiths Jessica@coloradorunnermag.com

Contributing Writers Contributing Photographers

Fred Abramowitz, Nancy Clark, Yvette Francino, Lynne Hall, Amy Kaplan, Tracy Peterson, Jennifer Seidel, Bill Stahl Manuel Balderas, Mark Blumhardt, Bernie Boettcher, Steve Glass, Dan Hudson, Randy Jones, Victor Sailer

ADVERTISING AND MARKETING Publisher / Advertising Derek Griffiths Derek@coloradorunnermag.com 720-985-9047 National Account Rep Larry Eder, Running Network larry.eder@gmail.com The entire contents of this magazine are Copyright 2008 by Colorado Runner LLC. Colorado Runner is a registered trademark of Colorado Runner LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without the written permission of the publisher. SUBSCRIPTION SERVICES Your satisfaction is very important to us. Colorado Runner is mailed out via USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly. You can e-mail you change of address to derek@ coloradorunnermag.com.

COVER: Bryan Dayton of Boulder negotiates the upper portions of the Barr Trail during the Pikes Peak Marathon. Photo by Bernie Boettcher THIS PAGE: Kelly Liljebald of Longmont is the first female at the Aetna Park to Park 10M in Denver, crossing the finish line in 1:01:50. Photo by Mark Blumhardt

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 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.

FORT COLLINS RUNNING CLUB DURANGO MOTORLESS TRANSIT

November/December 2008

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distance running

is an individual sport...

but nobody said you should train alone! >> Complete Your First Full or Half Marathon >> Improve Your Time (Qualify For Boston) >> Achieve Your Goals Injury Free Contact coaches David & Julie 303-320-EDGE Ru n n e r s E d g e O f T h e Ro ck i e s . c o m

>> LETTER FROM THE PUBLISHER << Have any of you read the book The Purple Runner by Paul Christman? In this novel, a disfigured man is always seen running through the hills outside of London. He runs at such an incredible clip that most people do not notice his face. He never runs any races, just around the hills. But, he is befriended by some others who are planning to run the London Marathon. One of them dies, and the purple runner decides to run with his number (something that most race directors frown upon). He takes off at the start of the race and passes the press truck, which decides to let him go because he is running so fast and there is no way that anyone can maintain that pace. Well, he ends up winning the race in 1:59:57. This is just fiction though, right? There is no way that anyone can actually run a marathon in under two hours! Well, that was my thought a few years ago when Khalid Khannouchi finally broke 2:06 at the 1999 Chicago Marathon. Since then, the record has been broken four more times. The latest record came on September 28 when Haile Gebrselassie broke his own world record of 2:04:26 at the Berlin Marathon. He became the first person to run under 2:04, clocking an astounding 2:03:59. That is a blazing 4:43.7 per mile for 26.2 straight miles! So, is that sub-two hour marathon out there on the horizon? I think it could actually happen in my lifetime. One person who is currently running that might be a twohour contender is Kenenisa Bekele, but so far, he is sticking to the track and hasn’t run a marathon. Maybe the person who will break the two hour mark isn’t even born yet. I guess we will just have to wait and see.

Happy trails! Derek

Hi Jessica, I saw the recent Colorado Runner magazine with the “All Colorado” records - I love this. I just wanted to mention: for the All-Colorado Half Marathon Records, I was reading through and I realize that I have a “19 & Under” time that is faster than the one listed. I ran a 1:11:12 in the Georgetown to Idaho Springs race in 1986 (I still have the gold pan for the race in my garage). I was 19 years old that year. I believe I was 8th overall in the race. I have my own documentation but I’m not sure if it is on record anymore (at least I don’t see it quickly on any websites). I don’t know if the race organizers have kept hard copies of the older races. At any rate, thanks for the magazine. I enjoy reading it and it motivates to keep running races. If I can provide any other information, let me know. Thanks, Matt Strand coloradorunnermag.com

November/December 2008

Top: Jessica Griffiths Bottom: Victor Sailor / PhotoRun.net

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>> THE STARTING LINE <<

“Only by going too far Can one possibly

Find out how far One can go.” -Jon Dyer

Runners descend off of Hope Pass outside of Leadville duing stage two of the TransRockies Run. Photo by Dan Hudson coloradorunnermag.com

November/December 2008

>> RUNNING SHORTS <<

Cabada, Goucher Win USA Championships at Twin Cities

Fernando Cabada of Boulder topped a competitive men’s field to win the USA Men’s Marathon Championship in 2:16:32 at the Medtronic Twin Cities Marathon in Minneapolis, MN. Ed Torres of Boulder finished third in 2:17:53. Former CU Buff Kara Goucher took the lead of the Medtronic Twin Cities 10M at the three mile marker and never looked back, crusing to a 1:48 win and a new course record of 53:16. Kelly Liljeblad of Niwot finished third in 57:06.

Racewalkers Compete at Masters Champs

Area racewalkers competed at the 2008 USA Masters Outdoor Track and Field Championships held on August 7-10 at the Spokane Falls Community College in Spokane, Washington. In the 5,000 meter racewalk, Michael Blanchard, 47, of Castle Rock placed fourth in his age group in a time of 27:22.98. In the women’s race, Darla Graff, 40, of Denver was second in her age group in 28:59.37, Marianne Martino, 58, of Littleton was second in her age group in 29:21.15, and Rita Sinkovec, 68, of Evergreen was third in her age group in 33:46.46. Graff and Martino also placed second in their age groups in the 10,000 meter racewalk while Blanchard was third.

Girouard Sets Shot Put Record

Milton Girouard, 46, of Aurora broke his newly set two-weekold Colorado masters track and field record with a 16-pound shot put by throwing 50 feet, 5.75 inches at the Boulder Road Runners All Comers Track Meet on August 21. The event was held at Potts Field at the University of Colorado in Boulder. The throw is now the seventh longest all-time in USA history of any male between the ages of 45-49.

Slattery Wins USA Women’s 8K Championship

Sara Slattery of Boulder won her first USA road title, running 25:54 to win the USA Women’s 8K Championship in Akron, Ohio. The championship race was an invitation-only event that featured 30 of the top U.S. women and was held in conjunction with the Road Runner Akron Marathon. The championship featured a total of $23,500 in prize money with Slattery taking home $7,500 for her win.

Triathlon Age Group National Champs Crowned

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More than 1,000 triathletes competed in the pinnacle event of the season - the USA Triathlon Age Group National Championship on September 20 at Hagg Lake, Oregon. Jason Schott, 37, of Georgia was the overall male winner while Brooke Davison, 37, of Boulder finished in 2:05:52 to win the women’s championship. Local age group winners included Steph Popelar of Parker in the 40-44 age group, Judyann Cummings of Denver for women 45-59, and Steve Pyle of Boulder for men 5054. Craig Greenslit of Berthoud placed second among men 35-39 while Michael Orendorff of Pueblo was third in the 55-59 age category. In the elite race, Boulder’s Matt Reed and Julie Ertel of Irvine, California each used a strong run leg to pull away from the competition and win USA Triathlon Elite National titles. In the women’s race, Colorado athletes dominated the 1.5K swim, 40K bike, and 10K run course. Sarah Haskins, who trains in Colorado Springs, finished 10 seconds behind Ertel in 2:05:57, with Boulder’s Sarah Groff grabbing third. Laura Bennett of Boulder made a hard charge for fourth. Jasmine Oeinck of Colorado Springs finished sixth to grab her first U23 National title, and Boulder’s Mary Beth Ellis finished seventh. Heading into the men’s race, Olympians Matt Reed and Jarrod Shoemaker were favorites, after Hunter Kemper (injury) and Andy Potts (training for Kona) pulled out. When Shoemaker failed to make it out of T1, it set the stage for the powerful Reed to grab the title, and he didn’t disappoint, winning in 1:54:30. Joe Umphenour, 39, made a phenomenal last-lap kick to earn second - his first national championship podium in his 12 years of elite competition. Brian Fleischmann of Colorado Springs finished fifth, while Tim O’Donnell, also of Colorado Springs, finished seventh.

Boulder’s Brooke Davison on her way to victory at the USA Triathlon Age Group National Championships.

Division II Adams State Topples Division I Teams

Winning meets is nothing new for the Adams State College men’s cross country team, which has won 17 national championships since 1971. However, the team’s victory in the Roy Griak Invitational in Minnesota sent a major buzz throughout the country as the Grizzlies bested all 24 NCAA Division I squads, seven of which were ranked or receiving votes in the U.S. Cross Country Coaches Association’s Preseason Poll. The Grizzlies had a six-man pack time of just 50 seconds as juniors Reuben Chebon-Mwei (Kapsabet, Kenya) and Aaron Braun (Fort Collins) each recorded top 10 finishes to lead the Grizzlies to a team score of 75 points and a 14-point cushion over runner-up Iowa State.

Colorado’s Thanksgiving Day Runs Looking to burn a few calories on the morning before your Thanksgiving feast? Here’s a list of runs on Thanksgiving morning. Anthem Turkey Day 5K, Broomfield, 9:00 a.m. Briargate Turkey Trot 5K, Colorado Springs, 9:00 a.m. CU Turkey Trot 5K, Boulder, 10:00 a.m. Turkey Trot 5M, Durango, 10:00 a.m. United Way Turkey Trot 4M, Denver, 10:00 a.m. NCMC Turkey Trot 5K, Greeley, 9:00 a.m. Pederson Volvo Thanksgiving 4M, Fort Collins, 9:00 a.m. Turkey Day 5K, Highlands Ranch, 9:00 a.m. Turkey Rock Trot 5K, Castle Rock, 9:30 a.m. Turkey Trot 5K, Loveland, 8:00 a.m. November/December 2008

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2008 Race of the year The Bolder Boulder 10K tops our list of Colorado’s best races in the past year.

The race began three decades ago. In 1979, Steve Bosley, president of the Bank of Boulder, at the suggestion of Olympic gold medalist Frank Shorter, decided to host a road race in Boulder. More than 2,700 runners registered, making it one of the largest first-time races in Colorado. Since that first race, it has grown to be one of the largest races in the world, with more than 54,000 people finishing in 2008. The Boulder Chamber of Commerce and the University of Colorado estimate the total economic impact of the race to the city of Boulder to be approximately $10 million each year. Along the way, the Bolder Boulder has been at the forefront of race management. In 1984, they instituted the wave start and ran a separate pro race. In 1990, a professional wheelchair race was added. In 1991, the Bolder Boulder hosted both the men’s and women’s 10K national championship, becoming the first event to ever host both at the same time. In 1997, the International Team Competition was introduced, bringing 26 countries to the race. Not only is the Bolder Boulder one of the largest races in the world, it also boats the largest Memorial Day celebration in the United States. After runners finish in Folsom Field, they witness a presentation of the nation’s colors, a 21-gun salute, paratroopers leaping from the sky, a flyover by four U.S. Military jets, an honoring of a Medal of Honor winner, a recognition of the men and women who have served in the Armed Forces. The tribute ends with the singing of the National Anthem prior to the start of the International Team Challenge. The International Team Challenge began in 1998 and is the largest international road racing team competition held annually in the United States. International teams are made up of three runners per gender and monies are awarded in the team and individual categories. The 2008 Prize Purse, before bonuses was $110,600. In 2008, the International Team Challenge was changed back to the citizen race course, allowing everyday runners to compare their time with those of the pros. You don’t have to be a professional to win an award. The top 15 male and female runners in each age category win a special award. Age categories include every single year increments for ages 6 and higher. All participants who can run faster in minutes than their age in years earns a special award. The most impressive margin winners among men and women earn an engraved pocket watch. 2007 winner: Garden of the Gods 10 Mile 2006 winner: Georgetown to Idaho Springs Half Marathon 2005 winner: Pikes Peak Marathon

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Top: Bernie Boettcher Bottom: Derek Griffiths / Running memories

The Bolder Boulder 10K has become an institution in the state of Colorado. It is a right of passage for all runners. After 30 years, this Memorial Day Extravaganza has taken on a life of it’s own. Featuring more than 50,000 runners, walkers, and wheelchair athletes, the race also attracts professional athletes from around the world to compete for one of the largest non-marathon prize purses in road racing. Following a 6.2 mile course through the streets and neighborhoods of Boulder, race participants are cheered on by an estimated 100,000 people and 29 bands. The race concludes with a spectacular lap around the University of Colorado’s Folsom Field.

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The rest of the best Best Marathon: Boulder Marathon Framed by the majestic Colorado Front Range foothills, the Boulder Marathon celebrated its tenth year this September. Runners began at the Boulder Reservoir and traveled through Boulder County’s beautiful countryside on mostly soft-packed dirt roads. After this year’s race, many runners were impressed that they received a technical running shirt, a hat, and socks, plus a finisher’s medal. The finish line expo offered fantastic food and beverages, and several people commented that organizers had improved the parking this year, even though there were several thousand finishers. 2007 winner: Denver Marathon 2006 winner: Steamboat Marathon 2005 winner: Colorado Marathon

you can run a fast Rocky Mountain course in beautiful Summit County?” Starting at Copper Mountain at an elevation of 9,700’, this 10K follows the Ten Mile Creek bike path downhill into downtown Frsico. Even though the race runs in close proximity to the interstate, the rushing sounds of the river make it almost impossible to hear any vehicles. After the race, runners gather at City Park for food and festivities, along with wonderful views of the surrounding mountain peaks. 2007 winner: Classic 10K 2006 winner: Bolder Boulder 10K 2005 winner: Evergreen Town Race 10K

Best 5K: Aspen Race for the Cure

Best Half Marathon: Golden Leaf Half Marathon For each of the last 29 years, nearly 500 runners have traveled to Aspen for the Golden Leaf Half Marathon. In 2008, the race reached full capacity as 586 people crossed the finish line. The half marathon traverses from Snowmass Village to the heart of Aspen on mountain trails and roads at the height of Colorado’s breathtaking fall colors. 2007 winner: Rocky Mountain Half Marathon 2006 winner: Horsetooth Half Marathon 2005 winner: Boulder Half Marathon

Best 10K: Ten-Mile Creek 10K The race website boasts the following slogan: “Why run a course in the city when

The 18th edition of the Susan G. Komen Race For The Cure in Apsen tops our list as the best 5K race in the state. This race helps to fund the Susan G. Komen For The Cure, one of the nation’s leading funders of breast cancer research. 75% of the funds raised at the Aspen event stayed in the local community to help women and their families support the fight against breast cancer. The race attracts men, women and children of all ages and athletic abilities. It serves to remember those who have lost the battle, and to celebrate those who are surviving. The race starts at Rio Grande Park and snakes through the city streets for the first mile. The second two miles follow the Rio Grande

Best Ultramarathon: Greenland 50K Trail back to the finish line at the park. In 2008, 875 people participated with Carrie Vickers of Carbondale leading the way in 18:18. 2007 winner: Iron Girl 5K 2006 winner: Alex Hoag Run for Sunshine 5K 2005 winner: Stadium Stampede 5K

Best Ultra: Greenland 50K At this spring’s Greenland 50K in southern Douglas County, runners were treated to bright blue skies, light winds, dry trails,

Best 10K: Ten Mile Creek 10K 12 coloradorunnermag.com

November/December 2008

Not everyone can win the top prize. Here are the results of our online survey for Colorado’s other top events. Best Weekend Getaway: Lead King Loop

The Lead King Loop is a 25K and 8M race held each September in Marble. At the height of the fall colors, the course is one of the most scenic, running past the famous Crystal Mill, one of the most photographed places in Colorado. Dwight Cornwell, a 2008 race participant said, “The course was well marked, plenty of aid stations, great raffle prizes, real food, and the thing I really liked was the service of providing transportation of my personal food and clothes to the aid stations.” Winner Bernie Boettcher said, “they had the best post-race food of any race, ever!” 2007 winner: Breckenridge Crest Marathon 2006 winner: Estes Park Marathon 2005 winner: Durango Marathon

Best Trail Race: Imogene Pass Run and outstanding vistas of Pikes Peak and the Front Range mountains. A new course record was set by Justin Ricks in three hours and 23 minutes, which is believed to be the fastest 50K ever recorded in Colorado. Most well-known for catering to ultrarunning newcomers, the trail race capped for the first time this year. Finishers received a technical running shirt and a race medal, as well as post-race grub including muffins, cookies, bagels, pizza and beer. 2007 winner: Leadville Trail 100 2006 winner: San Juan Solstice 50 2005 winner: Leadville Trail 100

This Page: Top - Bernie Boettcher, Bottom - Derek Griffiths / Running Memories Opposite: Top - Steve Glass, Botom - Derek Griffiths / Running Memories

Best Non-Ultra Trail Race: Imogene Pass Run In 1974, six runners participated in the first “Imogene Pass Mountain Marathon.” Since then, the Imogene Pass Run has grown into one of the most sought after race entries in the state. Each year, the race reaches its limit of 1,500 runners well before race day. The reason - numerous runners want to test their limits running this 17.1 mile race from Ouray to Telluride over a 13,000 foot mountain pass. 2007 winner: Barr Trail Mountain Race 2006 winner: Vail Hill Climb 2005 winner: Barr Trail Mountain Race

Most Scenic: Garden of the Gods 10M With awe-inspiring views of towering Red Rock formations, the Garden of the Gods 10 Mile race welcomed nearly 1,500 runners this summer. New course records were set in the men’s and women’s races, but most runners said they weren’t there to win prize money, but rather to “run in heaven.” The course winds its way over asphalt roads through the heart of the Garden’s most amazing rock formations, including the most famous rock in the area - the Balanced Rock. The formations are so

spectacular they bring visitors from around the world, so it’s no surprise that this race has been attracting runners since 1977. 2007 winner: Mt. Evans Ascent 2006 winner: Lead King Loop 2005 winner: Rim Rock Run

Editor’s note: The 2007 race winner was not eligible to win in the same category. To be eligible for race of the year, an event must be at least five years old. There were 349 responses to our online survey.

Best Race Series: Vail Trail Running Series The Vail Trail Running Series again tops our list as the best race series in Colorado. This year, the series consisted of seven events all held on Vail Mountain, ranging in distance from 10K to a half marathon. Each race offered a tough climb with unique views and severe elevation changes. At the finish of each race, awards and raffle prizes were presented. 2007 winner: Steamboat Running Series 2006 winner: Summit Trail Running Series 2005 winner: Vail Trail Race Series

Best Post-Race Party: Slacker Half Marathon

You can tell that this race is going to be fun just by the name! The Slacker Half Marathon is the highest downhill half marathon in the country – beginning at 10,630 feet at the Loveland Ski Area and rolling down to 8,400 feet for the finish in the town of Georgetown. Slacker runners get to view the Continental Divide, natural waterfalls, and bighorn sheep on their 13.1 mile trek. At the post-race festivities, the main street in Georgetown is closed to traffic so that race participants can enjoy a barbeque with free food and beverages, including beer from nearby Tommyknocker Brewery. There are also freebies from vendors as well as music. The luckiest runners get to go home with coveted garden gnomes. 2007 winner: Horsetooth Half Marathon 2006 winner: Runnin’ of the Green

Most Scenic: Garden of the Gods 10M

November/December 2008

coloradorunnermag.com 13

by nancy clark, ms, rd

>> NUTRITION ADVANTAGE <<

The Missing Link Nutrition Issues in Underperforming Athletes For many athletes, nutrition is the missing link. They have their training down, but their diet needs help. Here are five common problems that could be sabotaging your running and triathlon race times.

“You know, Nancy, too many athletes show up for training but they don’t show up for meals. They might as well not show up for training.” These words, spoken by a winning Boston College hockey coach, are true, indeed. Instead of rushing to practice, only to show up poorly fueled, you’d be better off taking 10 minutes from your training time to fuel properly and be able to get more from your workout. Plan ahead!

Missing link #2: Eating enough during the active part of the day The same athletes who show up underfueled for training are generally the ones who undereat nourishing meals by day, only to overeat “junk” by night. This pattern fails to support an optimal sports diet - nor long-term health. Why do so many athletes undereat during the active part of their day? Some claim they are “too busy.” Wrong. If they can find time to train, they can find time to fuel for training. Other athletes are purposefully restricting their food intake at breakfast and lunch, with hopes of losing weight. In a survey of 425 female collegiate athletes, the vast majority wanted to lose five pounds. Forty-three percent of the women reported feeling terrified of becoming overweight; 22% were extremely preoccupied with food and weight. This fear that “food is fattening” certainly deters many athletes from fueling optimally. If you are weight-conscious, pay attention to when you eat. Fuel adequately during the active part of your day, so you have energy to exercise. You will then be less hungry at the 14 coloradorunnermag.com

end of the day and better able to “diet” at night (that is, eat less dinner or fewer evening snacks). After dinner, get out of the kitchen and away from food, brush your teeth after dinner, go to bed early, and lose weight when you are sleeping, instead of when you are trying to exercise. Note: If you want to lose weight, you should not severely undereat. Rather, create just a small 100- to 200calorie deficit. Little changes at the end of the day - like eating just two to four fewer Oreos - can knock off 100 to 200 calories a day and theoretically lead to 10 to 20 pounds of fat loss a year.

Missing link #3: Eating the right amount of calories at evenly sized, evenly scheduled meals

Too many athletes eat in a crescendo, with the biggest meal in the evening. The better plan is to divide your calories evenly throughout the day, eating every four hours, so you are always in the process of fueling-up or re-fueling. Here’s an example of a 2,400-calorie fueling plan for an active woman (or a dieting man): Breakfast: 7-8:00 a.m., 600 calories Lunch: 11-noon, 600 calories Second Lunch: 3-4:00 p.m., 500 calories Workout: 5-6:30 p.m., 600 calories Dinner: 7-8:00 p.m., 700 calories If you have trouble listening to bodily cues that regulate a proper food intake, you might want to meet with a sports dietitian who

November/December 2008

can help you estimate your calorie needs and translate that calorie information into a food plan for a balanced sports diet. To find a local sports dietitian, use the referral network at www.SCANdpg. org.

Missing link #4: Eating an appropriate amount of fat

Athletes who eat too much fat (butter, oil, salad dressing, fried foods) displace the carbs they need to optimally fuel their muscles. That is, if you fill up on cheese and oil in the Fettuccine Alfredo, you are not filling up on the carb-rich pasta. You’ll end up with “dead legs.” Athletes who eat too little fat fail to replenish fat stored within the muscles that supports endurance performance. A study with runners who ate a very low (16%) fat diet for a month reports they had 14% less endurance compared to when they ate a moderate (31% fat) diet. Their self-selected diets were supposed to offer equal calories, but the runners with the moderate-fat diet actually ate not only more fat but also more calories. The extra calories did not make them fatter; rather, because the runners had been undereating on the low fat diet, conserving energy and became less able to perform well. Conclusion: Including some healthful dietary fat in addition to adequate carbs and calories offers important fuel that gets stored within the muscles and can improve endurance performance. Enjoy some peanut butter on the

iStockPhoto.com

Missing link #1: Respect for the power of food

Thick and Frosty Milk Shake The instant pudding adds a thick texture; the ice cubes make it frosty and refreshing. It’s a healthful alternative to standard milk shakes made with ice cream and an enjoyable way to boost not only your protein and calcium intake, but also reduce post-exercise muscle soreness. By varying the flavor of the pudding, you can create numerous variations. You can also add fruit for extra nutritional value. The shake thickens upon standing. 1 cup milk, skim or lowfat 1/4 cup instant pudding 1/4 cup powdered milk 3 ice cubes Optional: 1/2 to 1 cup (frozen) fruit chunks Place all ingredients in a blender, and blend until smooth. Yield: 1 serving Nutrition Information : 280 total calories; 55 g carbohydrate; 15 g protein; 0 g fat Reprinted with permission from Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition (Human Kinetics, 2008)

bagel, olive oil on the salad, nuts for snacks, and salmon for dinner.

Missing link #5: Fueling before you exercise If you think you have “no time” to eat before your workout, think again. Eating 100 to 300 calories of a pre-exercise snack even five minutes prior to exercise enhances performance, assuming you will be exercising at a pace you can maintain for more than 30 minutes and you can tolerate pre-exercise food. How much difference does this pre-exercise fuel make? Lots! In a study where the subjects ate dinner, and then the next morning exercised to exhaustion, they lasted 109 minutes with no breakfast, 136 minutes with breakfast (400 calories, equivalent to a bowl of Wheaties with milk and a banana). That’s quite an improvement! In another study, athletes biked hard for 45 minutes, and then sprinted as hard as they could for 15 minutes. When they ate a 180 or 270calorie snack just five minutes before they exercised, they improved 10% in the last 15 minutes. They improved 20% when they had eaten a meal four hours prior to the exercise, then the snack 5 minutes pre-exercise. This means: Eat breakfast and lunch, plus a pre-exercise snack and you’ll have a stellar afternoon workout! Even if you are working out for less than an hour, you should still eat a pre-exercise snack and drink water. Athletes who ate no breakfast, biked hard for 50 minutes and then sprinted for 10 minutes to the finish were able to sprint 6% harder when they consumed adequate water versus minimal water, 6% harder with adequate carbs versus no carbs and minimal water, and 12% harder with a sports drink (adequate carbs+water). Fueling works! One way to organize your pre-exercise fueling is to plan to eat part of the upcoming meal prior to your workout. For example: • If you exercise in the morning, enjoy a banana before your workout, and then afterwards refuel with the rest of your breakfast, such as a bagel and a yogurt. • If you exercise at lunch, eat half a sandwich before your workout and then enjoy the rest of your lunch afterwards. • For afternoon or after work sessions, enjoy a granola bar or some graham crackers pre-exercise, and then refuel with chocolate milk. Nancy Clark, MS, RD, CSSD is a Board Certified Specialist in Sports Dietetics. Her new Sports Nutrition Guidebook (2008), Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. November/December 2008

coloradorunnermag.com 15

by jennifer seidel

>> PERSPECTIVES <<

What Is Your Passion? Passion. n.

A powerful emotion, such as love or joy. Ardent love. Boundless enthusiasm. A strong, enthusiastic liking for something. A subject or activity that inspires lively interest. Synonyms: Fervor, fire, zeal, ardor, adoration. These nouns denote powerful, intense emotion. Passion is a deep, overwhelming emotion.

It’s a perfectly picturesque mountain morning; practically cloudless, tranquil, and deep greens and blues as far as the eye can see. The drive from Denver was traffic-less, conversation flowed even before 6 a.m., and breakfast strategically ingested at the right time. Upon entering Vail, it doesn’t look remotely like the place where we come in the winter and delve into the powdery backbowls. It is bright, the grass and wildflowers on the slopes are tall, and the gondola is shuttling mountain bikers to the summit. We park the Subaru and head up to the Golden Peak area to pick up race numbers and visit the bathrooms. Every one of the runners in this zestful bunch is preparing for this race like any other: lacing up the shoes, pinning on numbers, applying sunblock generously, clipping on the iPods, seeking a spot to tuck sports bars or gels, chatting in Porto-pot lines, many adjusting heart rate monitors and GPS systems, reading the course map, planning paces and hoping for personal best finish times. Some veterans

in the bunch are forewarning the newbies about the toughest parts of the climb and also excitedly describing the most beautiful views ahead. The race director announces the start time nearing for the Vail Half Marathon. My friend Jody and I fix our pigtails, lock up the car, and look up at the spectacular sight of a normally bustling ski area on a quiet summer morning. The logo on Jody’s shirt is the mantra for the day: “Sea level is for sissies.” We are off and running! We are immediately climbing, zigzagging on switchbacks, kicking rocks and loose dirt into the air, and the only sounds heard are the river alongside the trail, a few spectators cheering, and some very deep breathing... or gasping for most. I am nervous mostly about the first few miles, as my heart and lungs often acclimate to trails and altitude slower than my mind and race excitement do. Today, however, my body seems to be cooperating more than usual. I do not feel nauseous, lightheaded or the need to stop. I need to pace myself, though, as this climb will be constant for many steps ahead. As we are working our way up these mountain switchbacks, I can clearly visualize many friends and family skiing down these very catwalks after a fun day in the backbowls. In the winter, these same green runs are usually the easiest part of the day and a means to coast back to Vail Village. It is typically where we are deciding where we are going to eat and effortlessly moving towards the base. Today on these ski runs, my perspective is so backwards, literally and figuratively, as my heart is pounding and I am still mentally preparing for the arduous miles ahead. I do realize early on that today will be a good race day. My mind is in a very happy place while my writing ideas are forming, I am coming up

The logo on Jody’s shirt is the mantra for the day: “Sea level is for sissies.” 16 coloradorunnermag.com

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with creative new lessons for the first week back to school, am inventing possible running t-shirt slogans for this race, and have nothing but a smile on my face as I look around me. The 14.5 miles of terrain offer an obstacle course and a roller coaster of emotions. I feel strong and efficient; I feel weak and run down; I feel excited and enthused; I feel cautious and fatigued. I am running, babystepping, and occasionally gliding on loose rocks, dirt roads, Michigan-like pine tree shaded black dirt trails, mountain biking single track, ski runs, grassy fields, through vibrant wildflowers, below chairlifts, along rivers, through slushy snow next to mucky mud, and to the peak of Vail offering a truly breathtaking view of the panorama of the mountains that comes perfectly at mile nine. At one point, we descend a portion so steep that there are ropes along the rocks to assist us while we sidestep our way down to more level ground. My pace varies widely and reminds me that trail running is an entirely different sport requiring a very different level of mental preparation. I think many times about my Dad; How much he would admire this natural beauty, how I am keeping my heart healthy, how near he feels. At the finish line, we refuel, swap stories, talk about the crazy rope section, acquire new t-shirts to add to the collection, and stroll over to the gondola to work our way back down to the car. The day ahead brings much reflection towards this sport I love. Running makes me expressive, happy, alive and somehow fosters my creativity. As I get older, the passion for it becomes even more dear to me. I realize there are many people that don’t “get it.” “It” being the thrill of days like yesterday and something so intangible, personally fulfilling, and an activity that depletes you and yet brings you back to life like nothing else. It is why 24, 999 runners and I in Boston knew that we wouldn’t be able to adequately describe upon returning to work why that April day signified so much. It is why I know a big part of who I am, combined with other passions of mine, and who I want to be. It is something I can write about so wordily as I have today, yet is still so personal and internal and in many ways indescribable. The “it” you may not get in me, I may not get in you... but find it, embrace it, and live happily with “it.” What is your passion?

This page: Bernie Boettcher Opposite: Derek Griffiths / Running Memories

Jennifer Seidel is an avid runner who lives and teaches in Centennial.

November/December 2008

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by bill stahl and tracy peterson

>> YOUTH RUNNING <<

New Cross Country Stars Shine in 2008 High School Season

Fountain Valley’s Steven Stoot leads Horizon’s Mike English two miles into the Division I race of the Kadet Invitational on September 12.

Big meets. Big performances.

That’s been the theme of the 2008 Colorado high school cross country season. For the most part, the pre-season individual and team favorites have been living up to their billings. Which has us pointing toward a huge finish at the State meet in Fort Collins on October 25.

Loveland boys team edged Dakota Ridge for the Division 2 title. In that race, Wheat Ridge’s Dart Schwaderer set a new division record with a time of 15:14.5. The Division 2 girls winner was Mullen. In Division 3, Falcon’s boys nosed out Niwot, while the Niwot girls won a twopoint squeaker over Evergreen. The Division 4 races saw both individual records fall, as Buena Vista’s Joseph DeMoor (15:24.5) took 24 seconds off of the old mark, and sophomore sensation Sam Berggren of Middle Park lowered the former record by four seconds to 18:29.7. Faith Christian narrowly took the team title over Colorado Academy, while Estes Park won a close race on the girls side. Faith Christian’s win, the first of four straight meet victories, has labeled them as a favorite at the state meet.

Liberty Bell The Liberty Bell Invitational, hosted by Heritage High School, is a cross country carnival that featured 18 races over the span of 2½ hours. This year, 86 schools from Colorado, New Mexico, Wyoming, Kansas, and Nebraska competed. Albuquerque Academy won the Division 1 boys title for the third consecutive year. Regis was the first Colorado team in third-place. The Fort Collins girls, who are looking dominant in the Colorado 5A classification, crushed the field, amassing just 38 points, besting secondplace Cherry Creek by 124 points and achieving their third straight Liberty Bell crown. The 18 coloradorunnermag.com

Kadet Invitational

While Liberty Bell attracts a huge crowd, in the southern part of the state, the Kadet Invitational that same day is a large meet on the Air Academy High School campus and surrounding trails. The host school’s diminutive Allie McLaughlin trounced the field, winning in 18:18 on a sloppy course. However, her team was second to Colorado Springs’ Doherty High School in the Division 1 race. Even though he’s from a small school, Fountain Valley’s Steve Stoot broke open a tight race to beat out Liber-

November/December 2008

ty’s Neil Bishop and Horizon’s Mike English as Rock Canyon took the boys Division 1 title. In the Division 2 races, Rocky Ford’s Santino Apodaca was first to the line, but Erie’s Marshall Cornelius and Derek Lovato finished 2-3 to propel the Tigers to the team title. Nederland’s sister duo of Kat and Kelley Robinson went 1-2 to lead the Panthers to the Division 2 crown.

Dave Sanders Invitational

Another meet that has been attracting big-name competition (including 42 schools, 17 of them ranked) is the Dave Sanders Invitational, hosted at Clement Park by Columbine High School. Dakota Ridge swept the Division 1 boys and girls team titles, as well as having the individual winners in Evan Appel and the resurgent Kaitie Vannatta, who may be returning to the form that thrust her into the state spotlight three years ago as a freshman before a couple of years of injuries set her back. D’Evelyn took the Division 2 title, as Evergreen’s Ryan Haebe was the first-place finisher. Thompson Valley, the top-ranked girls 4A team, won the girls crown, paced by race winner Laura Tremblay.

Centerra Classic

Tremblay scored another big win for the Eagles at the Centerra Classic in Loveland in a time of 18:36 by seven seconds over Fort

Runners negotiate a water jump at the Prairie View Runner’s Roost Invitational on September 23.

Collins’ Miranda Benzel. However, Benzel’s squad easily won the girls team title over their northern Colorado rival. The Lambkins also notched the boys team title by a mere one point over Coronado, which placed three runners in the top 10. Dominick Robinson of Wyoming’s Campbell County won the individual title in a time of 15:57. The top Colorado finisher was George Washington’ s Matt Bell in 16:06.

Prairie View Invitational

Not every meet is a cut-throat competition. More than 1400 runners from 38 high schools and 23 middle schools splish-splashed their way through the Prairie View Runner’s Roost Invitational in Addenbrooke Park, Lakewood. This meet features horse trails, a gully, weeds, and five water crossings filled with inflatable sharks, gators, and lobsters, and batterypowered piranhas. Many shoes are either lost in the murky creek or simply abandoned due to extreme filth. D’Evelyn’s Tim Muller took advantage of Horizon’s Mike English’s wrong turn to win the boys’ race, while Jhenya Nahreini of Peak to Peak won by a large margin on the girls side. Faith Christian edged D’Evelyn for the boys team title, and Summit’s girls finished just ahead of Estes Park and Peak to Peak. Peak to Peak and Brush won the boys and girls middle school titles, respectively. The favorites are all geared up for an exciting finish to the high school cross country season, so expect to see the top teams and individuals battle it out in a big way down the stretch.

Dart Schwaderer of Wheat Ridge wins and sets a new Division II course record of 15:14 at the Liberty Bell Invitational.

Fairview’s Alex Weinheimer leads Evergreen’s Ryan Haebe to the finish line of the Centaurus Invitational.

BKB L

Road Races ~ Multi-Sport Event Management and Timing Services

2008 Events Calendar and Information:

www.bkbltd.com

Opposite: Bill Stahl This Page: Tracy Peterson

Upcoming Events:

November 2 Littleton Stride 10K/5K, Littleton November 8 Rock Slide 5K/1M, Highlands Ranch Red Thread Run 5K, Denver November 9 TTTS Race For Hope 5K, Denver November 15 Gobble Wobble 5K, Green Valley Ranch November 27 United Way Turkey Trot 4M, Denver December 6 Jingle Bell Run 5K, Fort Collins December 14 Jingle Bell Run 5K, Denver December 20 Steve’s Rudolph Ramble 5K, Denver Kipture Primary School Foundation and Steve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM November/December 2008

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by jessica griffiths

>> THE FAST LANE <<

Q&A with Laura Haefeli What is a typical day of training for you? Every day is different depending on the time of year and what races are up and coming. But, if it’s an interval day, I like to do that mid morning, then run again, easy, in the afternoon. I don’t always do two-adays, but I try to when a big race is coming. In between runs, I am either playing/working with the kids or the usual laundry, dishes, picking up, etc. At this time of year, I am the Head Cross Country Coach for Del Norte High School, and help with the middle school team as well. How do you stay motivated? I have always enjoyed running, and believe that I have been given this talent for a reason - to help others through it somehow, like motivating others, or getting people to realize that if you work at something hard enough, there will be a good and positive outcome. I can’t say that family is a distraction. They help motivate me, and I think I am teaching them some good life lessons through my discipline, goal-setting, training, and racing. My oldest son (7th grade) is running cross country for the second year in a row, and really enjoys it. I’m hoping this fall we can go on a trail run together through the beautiful changing aspens! And I have been lucky enough to have family that has allowed me to train and race when necessary. I work only part time in our family retail store, Haefeli’s Honey in Del Norte, where we sell honey and beeswax items, and other all-natural foods and gifts. I do have one elite athlete who has helped me out tremendously with my trail/mountain running and that is Chuck Smead - one of the top mountain runners in the world in his hay day. When possible, we get together once or twice a week and train together. What has been your greatest running moment? My greatest running moment would have to be when I placed third and won the individual bronze medal at the World Mountain Running Championships last year in Ovrannaz, Switzerland. The U.S. Team won the GOLD over Czech Republic by one point, and my mom and twin sister were there to experience it all with me! Each day that I have the opportunity to run, it is a great running moment for me. I thank God every day for the ability to run. What are your current goals? I would like to, first of all, be able to maintain my running for my health, and secondly, as long as I can be competitive, I would still like to train and race in the mountains and on the roads. This season is over for me, so we will have to see for next year. Has turning 40 changed the way you train? No, turning 40 has not changed the way I train. Turning 40 is just another number to me; you are only as old as you feel!

Last year she placed third in the World, the only U.S. woman to ever medal at the World Mountain Running Trophy Race. This summer, at the USATF Mountain Running Championships, she smashed the women’s masters record by more than two minutes - a record previously held by the legendary Joan Benoit Samuelson. The following weekend at the USATF Trail Running Championships, she easily grabbed the overall title. Then, just two weeks later, Laura toppled a tough field at the Barr Trail Mountain Race to set a new course record. Most top athletes live and breathe their sport, but Laura has to squeeze in her training time among her other priorities. We asked her how she manages it all and how she got so fast. 20 coloradorunnermag.com

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Many runners are plagued by injuries. Have you faced any running injuries or do you stay injury free? For the most part (knock on wood) I stay pretty much injuryfree and have to attribute that to rest days, which, I believe, are just as important as hard days. I have trained on my own for so long that I really try to read my body: if it is ready for rest, I rest; When it is time for a hard work-out, I can do it and do it well. Right after college, I had two stress fractures, both on the top of my femur in each leg. After three months of pool work (because I could not run at all), I came back as strong as ever. After that, I have always tried to concentrate on good nutrition and smart training. Unfortunately, I was diagnosed with amemia the week before this year’s World Mt. Running Championships. Not yet sure what is the cause, but I’m seeing a specialist in Colorado Springs. I know this happens to a lot of runners, and I am just praying that all gets back on track soon.

This Page: Derek Griffiths / Running Memories Opposite: Fred Abramowitz

Laura Haefeli lives in the tiny town of Del Norte, Colorado where the 40-year-old mother of three helps run the family bee keeping business and coaches the local cross country team. While she may appear to be a typical small town American mom, she’s anything but normal. After a summer of victories at the nation’s top trail races, Haefeli is without a doubt the country’s best female mountain runner.

You had a very successful summer season. Did you do anything differently this year? I did not do things a whole lot differently this year. Since this was an uphill year, I concentrated more on uphill workouts, but my other training stayed pretty much the same. I really like a variety in my workouts.

>> RACE REPORTS <<

Burch, Gruben Capture Wins At Run, Rabbit, Run 50 Yes, as Elwood P. Dodd said, every day is a beautiful day, but race day this year in beautiful Steamboat Springs was an especially glorious one: the start under a brisk sky studded with stars, a morning turquoise sky framing peaks capped with snow from the prior days precipitations, in the afternoon a warming sun and a few billowing clouds: it was enough to make a rabbit forget about racing and just laze around the hutch. But race they did, and what a race it was! A contentious group of three raced bunny ear to bunny ear before Ryan Burch, 28, of Greeley, and last years fifth place fin-

isher, edged Steamboat Springs Running Series Champ Todd Trapp, 30, for the win in 8:31. Our very own Jenna “Bunny” Gruben, 31, our Volunteer Coordinator and last year’s second place finisher, collared last years winner and course record holder Samantha Sigle, 33, of Boulder for the women’s win in 9:57 before an adoring family, all properly festooned in rabbit ears and tails. Nicholas Clark, 34 of Fort Collins was third male, while Steamboat’s Angie Mangiardi, 31 and our loyal Smartwool representative and a tireless volunteer, was third woman. Allen Hadley of Crested Butte, 51 (just a week after running the Wasatch 100!), and Chris Poland of Broomfield, 47, were top Masters. A total of 75 from all across the country hopped across the finish, many of them literally, within the official time limit of 15 hours, to partake in the beer and pizza that marked the finish. The aid stations were spirited, our postrace party was fun, in the end no one seemed much worse for the wear, and nearly all those coherent enough to do so commented about the beauty and the difficulty of the course. Our race this year was dedicated to runner Steve Maloney, and his spirit shined over us: it was a glorious, glorious day. The winners received a beautiful stained glass plaque, and all prize winners received a lovely glass paperweight. Twelve time Leadville finisher John Hobbs of Colorado

Run Wild

Springs, at 63 the oldest and last official finisher in 14:56, received an award, and since he graciously allowed Diane Repasky, 43, of Evergreen, to finish before him, we gave her a prize too. June Gessner of Salida, though a mere 55, was the oldest female finisher. She ran a terrific 13:45 and we gave her a prize as well. - Fred Abramowitz Run, Rabbit, Run 50M September 13, 2008 Steamboat Springs, CO 79 Finishers - Timing by: Steamboat Running Series - Elevation: Start/Finish = 6,950’ - Course Records: Zeke Tiernan, 8:05 (2007); Samantha Sigel, 9:44 (2007) Male (Overall): 1. Ryan Burch, 28, Greeley, CO, 8:31; 2. Todd Trapp, 30, Craig, CO, 8:34; 3. Nicholas Clark, 34, Fort Collins, CO, 8:42. Masters (40+): 1. Daniel Vargo, 43, Salt Lake City, UT, 10:01. Grand Masters (50+): 1. Allen Hadley, 51, Crested Butte, CO, 10:31. Seniors (60+): 1. John Hobbs, 63, Evergreen, CO, 14:56. Female (Overall): 1. Jenna Gruben, 31, Steamboat Springs, CO, 9:57; 2. Samantha Sigle, 33, Boulder, CO, 10:39; 3. Angie Mangiardi, 31, Steamboat Springs, CO, 10:43. Masters (40+): 1. Julie Hagen, 40, Dumont, CO, 11:17. Grand Masters (50+):1. June Gessner, 55, Salida, CO, 13:45. Seniors (60+): 1. No Finishers.

Fort Collins Thanksgiving Day Run November 27, 2008 - 9:00 AM

• 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

Join us for the Fort Collins Thanksgiving Day Run. Everyone’s invited! Your entire family can participate because we offer both running and walking divisions, as well as a free children’s fun run. Experience the community spirit of Fort Collins.

$4,200 in prize money! Pies for age group prizes! Pick up a registration at your local running store! Kids 12 and under run 4M free!

Includes t-shirt, number and expanded age group awards

www.timberlinetiming.com

2009

November/December 2008

coloradorunnermag.com 21

>> RACE REPORTS <<

A Scenic Stroll on the Lead King Loop Despite the fact that we are sorely under-trained, my husband Norm and I have enjoyed doing many of the road and trail runs in Colorado. We are relative “newbies” to the state, having been here for a little over two years now, and we participate in the runs as a way to enjoy the scenery, and check out new venues and new parts of the state which we have not seen before. So when we read the description for the Lead King Loop 25K, “we were in!” On Saturday morning September 14, Norm, my mother, and I, along with Araceli the wonder dog, got off to a leisurely start around 9:30 a.m. and headed for Marble, Colorado. The mountains already had a good coating of snow thanks to the rain and snow that had been fairly widespread across the state just a few days earlier. Out of Buena Vista we headed north on the highway, and then turned west towards Independence Pass and Aspen. As we drove past the beautiful Twin Lakes area, we reminisced about crewing and pacing friends through the Leadville 100 in years past. Although there was only a hint of Aspen gold to be found, the mountains were still spectacular with a recent coating of snow. As Norm said, “it is already starting to look like winter up here.” We proceeded down the road from Independence Pass on a series of endless small curves into Aspen, a town which seems to have tripled in size since the last time we passed through the area. Our accommodation for the weekend was a small cabin located between Redstone and Marble. We drove into Marble to acquaint ourselves with the roads and race start for the following morning. Marble is a quiet little residential area, famous for the quarry that is five miles outside of town. Right in town is a park and site of the old marble mill. Although many of the buildings are now little more than foundations, the park is definitely worth a thirty minute stroll. Enormous pieces of pure white marble are strewn everywhere – we were dwarfed by their size. This marble has been used to build a number of the monuments in Washington D.C. including the Lincoln Memorial. Sunday morning we rose early to prepare for the run. Walkers (that would be us) or runners who wished to have an early start but not be counted in the race results were allowed to start at 7:00 a.m. The race competitors would all begin at 8:30 a.m. It was 32 degrees at the start, with a mist hanging low over the lake, but the mist would soon vanish into a spectacular blue sky day. The first five miles of the course were a steady uphill climb from 7,900 feet to 11,000 feet on a rocky, rutted jeep road. The road seemed to go up without end, and clearly the people who had constructed it had never heard of the concept of switchbacks, as it went up, up, up. But at about five miles we were rewarded with the top, and an amazing view of the Lead King Basin. The basin provides 360 views of 12,000 and 13,000 foot peaks all around – breathtaking.

From about five miles until the finish, the course is almost all downhill, sometimes steeply, on the same rocky rutted jeep road. The scenery is beautiful at every turn. There are many small stream crossings and the race director has warned us that it would be unlikely that we would keep our feet dry during the race. Norm took this as a personal challenge, jumping or rock hopping over every puddle or stream, and even shimmying over one big log where the water was running swiftly. Toward the end of the race you run through the tiny mining town of Crystal. Just past the town comes the 110-year-old Crystal Mill, hanging precipitously off the edge of a cliff above the rushing waters. Crystal Mill is one of the most photographed spots in Colorado. Soon we are back in Marble, crossing the finish line, and joining in on a wonderful barbeque lunch supplemented by homemade cookies and cakes baked by the volunteers. We were also just in time for the raffle, where dozens and dozens of wonderful prizes were given away, such as skis, ski lift passes, polar tech and leather jackets, free dinners, and running gear. Each runner receives a very nice technical shirt, a glass etched with the race name, and a reusable bag with many goodies inside. Proceeds from the race go to the Marble Charter School. - Lynne Hall Lead King Loop 25K/8M September 14, 2008 Marble, CO 162 Finishers (110 - 25K, 52 - 8M) - Timing by: Lead King Loop - Weather: Sunny, 45 degrees - Elevation: Start/Finish = 7,900’ - Course Records: 25K - Aaron Coe, 1:55:42 (2006); Darcy Africa, 2:19:57 (2005); 8M - Brian Johnson, 56:39 (2007); Claire Critchley, 1:08:59 (2007) 25K Male (Overall): 1. Bernie Boettcher, 45, Silt, CO, 1:59:14; 2. Pat Cole, 28, Denver, CO, 2:07:57; 3. Eric Schliemann, 27, Wheat Ridge, CO, 2:11:27. Masters (40+): 1. Bernie Boettcher, 45, Silt, CO, 1:59:14. Grand Masters (50+): 1. Bob Evers, 57, Park City, UT, 2:16:10. Seniors (60+): 1. Dwight Cornwell, 62, Fort Collins, CO, 2:42:35. Female (Overall): 1. Ashley Carruth, 25, Basalt, CO, 2:28:52; 2. Lisa Mills, 46, Aurora, CO, 2:33:50; 3. Tara Breed, 38, Englewood, CO, 2:36:50. Masters (40+): 1. Lisa Mills, 46, Aurora, CO, 2:33:50. Grand Masters (50+): 1. Joann Burtard, 52, Santa Fe, NM. Seniors (60+): 1. Stephanie Wiecks, 61, Palmer Lake, CO, 3:25:22. 8M Male (Overall): 1. Brian Johnson, 38, Aspen, CO, 56:04 CR; 2. Jack Henderson, 25, Rifle, CO, 1:01:01; 3. Bill Mills, 52, Aurora, CO, 1:01:06. Masters (40+): 1. Bill Mills, 52, Aurora, CO, 1:01:06. Grand Masters (50+): 1. Bill Mills, 52, Aurora, CO, 1:01:06. Seniors (60+): 1. Buzz Patton, 60, Aspen, CO, 1:09:49. Female (Overall): 1. Jeanne Blatter, 51, Silt, CO, 1:13:36; 2. Deb Harmon, 44, Imperial, NE, 1:15:57; 3. Suzanne Simon, 31, Silt, CO, 1:16:27. Masters (40+): 1. Jeanne Blatter, 51, Silt, CO, 1:13:36. Grand Masters (50+): 1. Jeanne Blatter, 51, Silt, CO, 1:13:36. Seniors (60+): 1.Jan Sparks, 63, Wheat Ridge, CO, 1:49:47.

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Panerathon Fights Hunger

This Page: Amy Kaplan Opposite: Top - Norm Hall, Bottom - Bernie Boettcher

Panera Bread hosted the Second Annual Panerathon 5K/10K race on Sunday, September 28. All event proceeds benefited Food Bank of the Rockies (FBR). More than 400 people registered for the race in an effort to help fight hunger in Colorado. The Panerathon, which was open to competitors of all ages and abilities, started and finished outside the Panera Bread bakery-cafe in The Shops at Walnut Creek in Westminster and winded through the Westminster Trail System. Medals and gift cards from Panera Bread and Road Runner Sports were given to the top overall male and female finishers in the 5K and 10K. Panerathon medals were also

awarded to the top three male and female finishers in five separate age categories. After crossing the finish line, participants were greeted by a festive post-race expo for the entire family, including freshly baked bagels, pastries and sandwiches compliments of Panera Bread, entertainment provided by KOSI-FM’s Steve Cassidy, fire safety prevention games with the Westminster Fire Department, free Vitamin Water, face painting, massages, and more. The Panerathon was a very familyfriendly event. Children 12 years and under participated in the free Broomfield Event Center Kids’ Fun Run led by Lt. Black of the Westminster Fire Department. Following the 1/8 mile out-and-back DASH, kids of all ages enjoyed having their pictures taken with mascots from the Colorado Rapids, Rocky Mountain Rage and 14’ers, as well as with the Westminster Fire Department fire fighters and fire trucks. “With food prices soaring, hunger relief programs in Colorado are in desperate need of support,” said Kevin Seggelke, President and CEO for FBR. “Hunger relief is a year-round struggle and we appreciate Panera Bread’s partnership and commitment to fighting hunger and feeding hope.” - Amy Kaplan

Panarathon 10K/5K September 28, 2008 Westminster, CO 326 Finishers (126 - 10K, 200 - 5K) - Elevation: Start/Finish = 5,400’ - Course Records: unknown 10K Male (Overall): 1. Nicholas Mockeridge, 26, Northglenn, CO, 32:52; 2. Pawel Oboz, 27, Grand Junction, CO, 33:57; 3. Salim Haji, 37, Denver, CO, 38:13. Masters (40+): 1. Terrance Ramirez, 44, Westminster, CO, 38:27. Grand Masters (50+): 1. Charles Lusman, 55, Morrison, CO, 43:12. Seniors (60+): 1. Bob Cooper, 60, Thornton, CO, 43:56. Female (Overall): 1. Evelyn Rojas Sanchez, 31, Grand Junction, CO, 43:31; 2. Eilleen Herbst, 41, Longmont, CO, 43:55; 3. Anna Moseley, 23, Castle Rock, CO, 44:42. Masters (40+): 1. Eilleen Herbst, 41, Longmont, CO, 43:55. Grand Masters (50+): 1. Karyn Deluna, 50, Longmont, CO, 49:29. Seniors (60+): 1. Sandra Rostie, 64, Brighton, CO, 1:01:43. 5K Male (Overall): 1. Saul Evanoff, 22, Boulder, CO, 18:26; 2. Andy Gale, 52, Highlands Ranch, CO, 20:40; 3. Bob Mackinnon, 48, Broomfield, CO, 21:41. Masters (40+): 1. Andy Gale, 52, Highlands Ranch, CO, 20:40. Grand Masters (50+): 1. Andy Gale, 52, Highlands Ranch, CO, 20:40. Seniors (60+): 1. Jim Tebockhurst, 66, Davenport, IA, 26:12. Female (Overall): 1. Bevin Kennelly-Thompson, 24, Thornton,CO, 18:17; 2 Marcie Dunkle, 27, Centennial, CO, 24:45; 3. Darcey Hershelman, 23, Westminster, CO, 25:18. Masters (40+): 1. Judy Black, 46, Broomfield, CO, 25:19. Grand Masters (50+): 1. Taunya Wilson, 61, Thornton, CO, 26:36. Seniors (60+): 1. Taunya Wilson, 61, Thornton, CO, 26:36.

>> RACE RESULTS <<

George Zach gives a thumbs up before the Pikes Peak Marathon. He also completed the Ascent the previous day. Pikes Peak Ascent and Marathon Manitou Springs, CO August 16 & 17, 2008 1,392 Finishers (761 - Ascent, 631 - Marathon) - Timing by: Pikes Peak Road Runners - Elevation: Start = 6,300’, Ascent Finish = 14,050’, Marathon Finish = 6,345’ - Course Records: Ascent = Matt Carpenter, 2:01:06 (1993); Lynn Bjorklund, 2:33:31 (1981); Marathon = Matt Carpenter, 3:16:39 (1993); Lynn Bjorklund, 4:15:18 (1981) Ascent Male (Overall): 1. Simon Gutierrez, 42, Alamosa, CO, 2:18:09; 2. Tim Parr, 26, Gunnison, CO, 2:19:33; 3. Payton Batliner, 24, Boulder, CO, 2:23:28;

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4. Alex Nichols, 23, Colorado Springs, CO, 2:26:52; 5. Zach Crandall, 28, Lafayette, CO, 2:28:16. Masters (40+): 1. Simon Gutierrez, 42, Alamosa, CO, 2:18:09. Grand Masters (50+): 1. Bob Evers, 57, Park City, UT, 2:51:39. Seniors (60+): 1. Bob Cooper, 60, Thornton, CO, 3:30:26. Female (Overall): 1. Brandy Erholtz, 30, Bailey, CO, 2:41:26; 2. Lisa Goldsmith, 43, Nederland, CO, 2:51:23; 3. Connilee Walter, 35, Colorado Springs, CO, 2:53:46; 4. Anita Ortiz, 44, Eagle, CO, 2:55:37; 5. Cindy O’Neill, 46, Manitou Springs, CO, 2:56:54. Masters (40+): 1. Lisa Goldsmith, 43, Nederland, CO, 2:51:23. Grand Masters (50+): 1. Lynn Bjorklund, 51, Ely, NV, 3:20:39. Seniors (60+): 1. No Finishers. Marathon Male (Overall): 1. Matt Carpenter, 44, Manitou Springs, CO, 3:36:54; 2. Dave Mackey, 38, Boulder, CO, 3:51:57; 3. Bernie Boettcher, 45, Silt, CO, 4:02:33; 4. Bryan Dayton, 35, Boulder, CO, 4:04:55; 5. Daryn Parker, 27, Manitou Springs, CO, 4:07:18. Masters (40+): 1. Matt Carpenter, 44, Manitou Springs, CO, 3:36:54. Grand Masters (50+): 1. Floyd Paiz, 52, Gunnison, CO, 4:58:47. Seniors (60+): 1. Ben Wakashige, 60, Rio Rancho, NM, 6:38:00. Female (Overall): 1. Keri Nelson, 27, Grand Junction, CO, 4:39:00; 2. Bronwyn Morrissey, 41, Superior, CO, 5:17:51; 3. Sharon Kuhn, 49, Durango, CO, 5:19:27; 4. Sarah Evans, 35, Alta, UT, 5:19:57; 5. Carrie Stafford, 29, Westminster, CO, 5:21:19. Masters (40+): 1. Bronwyn Morrissey, 41, Superior, CO, 5:17:51. Grand Masters (50+): 1. Deanna McLaughlin, 52, Salt Lake City, UT, 6:31:28. Seniors (60+): 1. Stephanie Wiecks, 61, Palmer Lake, CO, 7:10:44.

Colorado Run 10K/5K Fort Collins, CO September 1, 2008 550 Finishers (88 - 10K, 462 - 5K) - Timing by: Morning Star Timing - Elevation: Start/Finish = 5,000’ - Course Records: unknown 10K Male (Overall): 1. Peter Remien, 28, Boulder, CO, 33:39; 2. Ryan Donovan, 26, Fort Collins, CO, 34:04; 3. Gannon White, 32, Greeley, CO, 35:08; 4. Jerry Rief, 43, Cheyenne, WY, 35:42; 5. Ryann Martine, 30, 35:59. Female (Overall): 1. Nicole Feest, 24, 38:00; 2. Lindsay Mangold, 28, Broomfield, CO, 38:10; 3. Jamie Rosenquist, 26, 39:01; 4. Laura Wheatley, 31, Estes Park, CO, 40:33; 5. Jane Welzel, 53, Fort Collins, CO, 42:12. 5K Male (Overall): 1. Ryan Martine, 30, Fort Collins, CO, 16:30; 2. Chris McCullough, 32, Fort Collins, CO, 16:30; 3. Tim Hebert, 32, Fort Collins, CO, 16:54. Masters (40+): 1. Raul Carrizales, 47, Evans, CO, 17:11. Grand Masters (50+): 1. Dan Korb, 55, Fort Collins, CO, 19:25. Seniors (60+): 1. Ed Shaw, 66, Fort

Park to Park 10M Denver, CO September 1, 2008 1,100 Finishers - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5,350’ - Course Records: Todd Hagadone, 57:02 (2007); Katie Blackett, 1:00:33 (2007) Male (Overall): 1. Josh Eberly, 27, Gunnison, CO, 51:00 CR; 2. Jesus Solis, 24, Littleton, CO, 51:23; 3. Mario Macias, 27, Alamosa, CO, 52:14; 4. Josh Glaab, 25, Superior, CO, 52:45; 5. Josephat Keino, 28, Aurora, CO, 52:55; 6. Joel Stansloski, 22, Tulsa, OK, 53:01; 7. Mark Stenbeck, 30, Littleton, CO, 53:53; 8. Art Siemers, 35, Golden, CO, 54:45; 9. Jason Saitta, 30, Parker, CO, 55:06; 10. Oscar Ponce, 30, Wheat Ridge, CO, 55:30. Masters (40+): 1. Todd Straka, 41, Boulder, CO, 59:05. Grand Masters (50+): 1. Mark Bell, 51, Denver, CO, 1:01:44. Seniors (60+): 1. Dave Dooley, 61, Erie, CO, 1:06:12. Female (Overall): 1. Kelly Liljebald, 36, Longmont, CO, 1:01:50; 2. Maren Shepherd, 26, Gunnison, CO, 1:02:05; 3. Karen Natoli, 30, Collingwood, Australia, 1:02:13; 4. Patty Rogers, 34, Lakewood, CO, 1:03:58; 5. Amy Robillard, 29, Denver, CO, 1:04:31; 6. Kim Loeffler, 36, Colchester, VT, 1:04:41; 7. Ashley Anderson, 23, Denver, CO, 1:05:47; 8. Sarah Pizzo, ??, Lakewood, CO, 1:05:57; 9. Ellen Hart, 50, Denver, CO, 1:06:19; 10. Jessica Latino, 31, Arvada, CO, 1:07:25. Masters (40+): 1. Ellen Hart, 50, Denver, CO, 1:06:19. Grand Masters (50+): 1. Ellen Hart, 50, Denver, CO, 1:06:19. Seniors (60+): 1. Constance Ahrnsbrak, 68, Lakewood, CO, 1:27:39.

Imogene Pass Run Ouray, CO September 6, 2008 1,520 Finishers - Timing by: Milliseconds Sports Timing - Elevation: Start = 7,810’, Finish = 8,820’ - Course Records: Matt Carpenter, 2:05:56 (1993); Carol Rogers-Dunning, 2:36:37 (1984) Male (Overall): 1. Tim Parr, Gunnison, CO, 2:18:40; 2.

Over 2,000 runners head out onto the back roads of Boulder County during the 10th Annual Boulder Marathon and Half Marathon.

Old address:

New address:

Mail this form to: Colorado Runner Subscriptions 12085 Pommert Rd Greenfield, OH 45123 Or email your address change to derek@coloradorunnermag.com

24 coloradorunnermag.com

Collins, CO, 25:53. Female (Overall): 1. Patty Murray, 43, Boulder, CO, 17:39; 2. Mercedes Gil, 46, Fort Collins, CO, 18:33; 3. Emily Steele, 28, Fort Collins, CO, 19:19. Masters (40+): 1. Patty Murray, 43, Boulder, CO, 17:39. Grand Masters (50+): 1. Kim Jones, 50, Fort Collins, CO, 19:23. Seniors (60+): 1. Cathy Morgan, 61, Fort Collins, CO, 25:38.

November/December 2008

Bernie Boettcher, Silt, CO, 2:19:08; 3. Zach Crandall, Lafayette, CO, 2:26:32; 4. Bryan Dayton, Boulder, CO, 2:33:42; 5. Scott Oberbreckling, Dillon, CO, 2:35:27; 6. Dan Meehan, Superior, CO, 2:36:54; 7. Matt Hill, Boulder, CO, 2:37:44; 8. Scott Drum, Gunnison, CO, 2:39:25; 9. David Phillips, Colorado Springs, CO, 2:39:50; 10. Caleb Schiff, Flagstaff, AZ, 2:40:50. Masters (40+): 1. Bernie Boettcher, Silt, CO, 2:19:08. Grand Masters (50+): 1. Heath Hibbard, Ridgeway, CO, 2:46:54. Seniors (60+): 1. Carl Schwenk, Ridgeway, CO, 3:50:49. Female (Overall): 1. Keri Nelson, Gunnison, CO, 2:40:28; 2. Cindy O’neill, Manitou Springs, CO, 2:52:50; 3. Sara Wagner,Flagstaff, AZ, 2:56:58; 4. Noreen Smith, Salida, CO, 2:59:31; 5. Kelli Lusk, Manitou Springs, CO, 3:01:03; 6. Kimberly Eytel, Breckenridge, CO, 3:01:19; 7. Samantha Sigle, Boulder, CO, 3:04:50; 8. Cary KinrossWright, Golden, CO, 3:09:25; 9. Sarah Slaughter, Durango, CO, 3:09:25; 10. Nancy Dolan, Buena Vista, CO, 3:11:19. Masters (40+): 1. Cindy O’neill, Manitou Springs, CO, 2:52:50. Grand Masters (50+): 1. Nancy Dolan, Buena Vista, CO, 3:11:19. Seniors (60+): 1. Jane Potter, Centennial, CO, 4:40:29.

Kokopelli Classic Trail Run 16M/8M Grand Junction, CO September 13, 2008

Farmer’s 5000 Wheat Ridge, CO September 14, 2008 566 Finishers - Timing by: Boulder Road Runners - Elevation: Start/ Finish = 5,350’ - Course Records: Jon Huie, 16:39 (2007); Anita Ortiz, 19:12 (2004) Male (Overall): 1. Nick Maynard, 22, Wheat Ridge, CO, 17:01; 2. Scott Fauble, 16, Golden, CO, 17:21; 3. Steve Gallegos, 53, Golden, CO, 17:32; 4. Bryan Heiny, 18, Wheat Ridge, CO, 17:55; 5. Aaron Goldfain, 19, Wheat Ridge, CO, 18:17. Masters (40+): 1. Steve Gallegos, 53, Golden, CO, 17:32. Grand Masters (50+): 1. Steve Gallegos, 53, Golden, CO, 17:32. Seniors (60+): 1. Ron Abo, 60, Wheat Ridge, CO, 21:25. Female (Overall): 1. Jennifer Prehn, 25, Broomfield, CO, 21:56; 2. Sarah Dicroce, 35, Denver, CO, 22:28; 3. Kelly Bettner, 25, Golden, CO, 22:30; 4. Olivia Treitman, 11, Golden, CO, 22:51; 5. Karissa Dietz, 16, Colorado Springs, CO, 23:10. Masters (40+): 1. Jenny Carlin, 44, Golden, CO, 23:23. Grand Masters (50+): 1. Carol Lissy, 54, Golden, CO, 24:36. Seniors (60+): 1. Jill Ozaki, 61, Frisco, CO, 34:50.

Boulder Marathon & Half Marathon Boulder, CO September 21, 2008

95 Finishers (18 - 16M, 77 - 8M) - Timing by: Mesa Monument Striders - Elevation: Start/Finish = 5,000’ - Course Records: unknown

Ana Balderas of Keensburg completes her first ever race at the New Mexico Marathon’s 5K.

16M Male (Overall): 1. Bernie Boettcher, 1:56:39; 2. Lenny Staats, 2:02:02; 3. Marty Wacker, 2:09:05. Female (Overall): 1. Molly Moyer, 2:46:37; Trisha Hedin, 2:48:15; Jeanie Grooms, 2:51:11. 8M Male (Overall): 1. Jay Valentine, 53:46; 2. Scott Olson, 55:43; 3. Matt Canterbury, 56:42; 4. Eric Borschel, 59:13; 5. Vincent Parrish, 59:42. Female (Overall): 1. Colleen Ihnken, 1:08:17; 2. Jill Whinnery, 1:13:14; 3. Cristin Groves, 1:13:51; 4. Darcie Perkins, 1:14:56; 5. Kimberly Hobert, 1:15:47.

2,145 Finishers (401 - Marathon, 88 - Marathon Relay, 1,656 - Half Marathon) - Timing by: BKB Ltd. - Elevation: Start/Finish = 5,350’ - Course Records: Marathon = Jerry Lawson, 2:31:12 (2001); Nuta Olaru, 2:43:10 (2006); Half Marathon = Scott Larson, 1:06:31 (2003); Yasuyo Iwamoto, 1:16:04 (2004) Marathon Male (Overall): 1. Jason Saitta, 30, Parker, CO, 2:34:37; 2. Johannas Rudolph, 43, Broomfield, CO, 2:45:15; 3. Steve Krebs, 46, Lakewood, CO, 2:50:56. Masters (40+): 1. Johannas Rudolph, 43, Broomfield, CO, 2:45:15. Grand Masters (50+): 1. Fred Doyle,

This page: Manuel Balderas Opposite: Top - Bernie Boettcher, Bottom - Randy Jones

May 9, 2009

trail 50k, 25k & 8m Please visit Greenland50K.com for more information

November/December 2008

coloradorunnermag.com 25

>> RACE RESULTS << Taggs, 51, Littleton, CO, 25:30; 4. Aaron Johnson, 25, Lakewood, CO, 25:57; 5. McArthur Hill, 31, Centennial, CO, 26:12. Masters (40+): 1. Richard Taggs, 51, Littleton, CO, 25:30. Grand Masters (50+): 1. Richard Taggs, 51, Littleton, CO, 25:30. Seniors (60+): Jim Merrill, 60, Lakewood, CO, 34:24. Female (Overall): 1. Tami Chaung, 37, Golden, CO, 26:22; 2. Laurie Arnold, 29, Denver, CO, 27:03; 3. Stephanie Bewley, Denver, CO, 27:10; 4. Becky Kowalski, 20, Denver, CO, 27:30; 5. Jennie Brunkan, 31, Denver, CO, 27:50. Masters (40+): 1. Lisa Aston, 44, Nashville, TN, 29:00. Grand Masters (50+): 1. Constance Ahrnsbrak, 68, Lakewood, CO, 30:49. Seniors (60+): 1. Constance Ahrnsbrak, 68, Lakewood, CO, 30:49.

multi-sport Crescent Moon Sprint Triathlon September 20, 2008 Denver, CO 750m Swim, 20K Bike, 5K Run September 20, 2008 Two runners sprint to the finish of the Imogene Pass Run.

Crossroads Half Marathon & 5K Fort Collins, CO September 21, 2008 474 Finishers (354 - Half Marathon, 120 - 5K) - Timing by: RunLimited - Elevation: Start/Finish = 5,000’ - Course Records: Half Marathon = Charles Kamindo, 1:07:01 (2005); Nikole Johns 1:19:18 (2006); 5K = Eric Collins, 16:22 (2007); Michelle Kvermmo, 18:55 (2007) Half Marathon Male (Overall): 1. Peter Vail, Boulder, 1:12:36; 2. Steven Folkerts, Fort Collins, 1:15:04; 3. Mark Lonac, 1:16:32. Masters (40+): 1. Richard Bishop, 1:21:02. Grand Masters (50+): 1. Richard Bishop, 1:21:02. Seniors (60+): 1. Jim Beckenhaupt, 1:49:18. Female (Overall): 1. Mercedes Gil, Fort Collins, 1:24:06; 2. Meredith Leva, 1:32:33; 3. Michelle Mueller, 1:33:16. Masters (40+): 1. Mercedes Gil, Fort Collins, 1:24:06. Grand Masters (50+): 1. Rhonda McGownd, 1:47:47. Seniors (60+): 1. Peggy Neves, 2:06:07. 5K Male (Overall): 1. Matthew Russell, 16:21 CR; 2. Philip Latter, 16:30; 3. Scott Harley, 16:56. Masters (40+): 1. Scott Harley, 16:56. Grand Masters (50+): 1. Doug Bell, Greeley, 17:37. Seniors (60+): 1. Beldon Hyde, 29:39. Female (Overall): 1. Chantelle Dron, 17:44 CR; 2. Tahsa Taylor, 21:52; 3. Tina Stoner, 21:52. Masters (40+): 1. Sharon Rydbom, 24:42. Grand Masters (50+): 1. Libby James, Fort Collins, 24:47. Seniors (60+): 1. Libby James, Fort Collins, 24:47.

Golden Leaf Half Marathon Aspen, CO September 27, 2008 586 Finishers - Timing by: Ute Mountaineer - Elevation: Start = 8,650, Finish = 7,900’ - Course Records: Scott Elliot, 1:25:40 (2000); Anthea Schmidd, 1:43:36 (2001) Male (Overall): 1. James Johnson, Boulder, CO, 1:30:04; 2. Ryan Padilla, 1:31:26; 3. Matt Turnbull, Leadville, CO, 1:32:39; 4. Aaron Ciszek, Denver, CO, 1:33:58; 5. Lucas Franze, Aspen, CO, 1:37:37. Masters (40+): 1. Shawn Scholl, Kremmling, CO, 1:39:34. Grand Masters (50+): 1. Ron Lund, Basalt, CO, 1:53:31. Seniors (60+): 1. Thomas Nelson, Steamboat Springs, CO, 2:11:49. Female (Overall): 1. Sari Anderson, Glenwood Springs, CO, 1:45:47; 2. Stevie Kremer, Crested Butte, CO, 1:48:40; 3. Katie Mazzia, Eagle, CO, 1:49:45; 4. Julia Bensen, Aspen, CO, 1:50:54; 5. Whitney Lund, Basalt, CO, 1:53:31. Masters (40+): 1. Louisa Jenkins, Niwot, CO, 1:57:20. Grand Masters (50+): 1. Suzanne Richman, Snowmass Village, CO, 2:03:25. Seniors (60+): 1. Karen Ohlrich, Carbondale, CO, 3:17:14.

The top three women at the Kokopelli Classic Trail 16M. Jeanie Grooms, Trisha Hedin and Molly Moyer (L to R).

LaSportiva Ouray Mountain Trail Run Ouray, CO October 4, 2008 44 Finishers - Elevation: Start/Finish = 7,800’ - Course Records: New Race Male (Overall): 1. Donnelly Larson, 38, Superior, CO, 2:13:26; 2. Lenny Staats, 45, Grand Junction, CO, 2:16:18; 3. Derek Darling, 30, Snowmass Villagae, CO, 2:23:34. Female (Overall): 1. Kari Distefano, 48, Telluride, CO, 2:42:52; 2. Audra Duke, 35, Ridgeway, CO, 2:44:24; 3. Nancy Dolan, 52, Buena Vista, CO, 2:51:29.

Run The Rocks 5K Morrison, CO October 12, 2008 747 Finishers - Weather: 40 degrees and drizzle - Timing by: InnovoSport - Elevation: Start/Finish = 5,850’ - Course Records: New race Male (Overall): 1. Ben Opps, 32, Austin, TX, 24:19; 2. Andy Clark, 34, Denver, CO, 24:38; 3. Richard

For More Results:

Check our website at coloradorunnermag.com 26 coloradorunnermag.com

Male (Overall): 1. Michael Lovato, 35, Boulder, CO, 56:05; 2. Kirk Nelson, 28, longmont, CO, 57:10; 3. James Bales, 29, San Antonio, TX, 57:52; 4. Dan McIntosh, 24, Boulder, CO, 1:00:36; 5. Luke Jay, 28, Littleton, CO, 1:01:43. Masters (40+): 1. Kevin Shelden, 45, Breckenridge, CO, 1:04:18. Grand Masters (50+): 1. Mark Stecher, 59, Denver, CO, 1:09:17. Seniors (60+): 1. Stephen Sager, 61, Colorado Springs, CO, 1:24:08. Female (Overall): 1. Amanda Lovato, 36, Boulder, CO, 1:05:52; 2. Emily Hoagland, 28, Denver, CO, 1:11:16; 3. Julie Bruckman, 34, Littleton, CO, 1:11:40; 4. Erica Pedron, 32, Aurora, CO, 1:11:59; 5. Margaret Ashey, 24, Denver, CO, 1:12:07. Masters (40+): 1. Kathy Alfino, 48, Highlands Ranch, CO, 1:12:13. Grand Masters (50+): 1. Dorothy Dryer, 51, Denver, CO, 1:21:44. Seniors (60+): 1. Annegrat Dunlap, 65, Aurora, CO, 2:11:32.

November/December 2008

Bernie Boettcher

52, Evergreen, CO, 3:16:20. Seniors (60+): 1. David Smith, 60, WInter Park, FL, 3:56:53. Female (Overall): 1. Naoko Takahashi, 36, Japan, 3:06:56; 2. Shannon Filar, 23, 3:16:05; 3. Julie Ingram, 46, Evergreen, CO, 3:16:21. Masters (40+): 1. Julie Ingram, 46, Evergreen, CO, 3:16:21. Grand Masters (50+): 1. Jenny Weber, 51, Greeley, CO, 3:49:06. Seniors (60+): 1. Nancy Mallon, 63, Denver, CO, 5:23:24. Half Marathon Male (Overall): 1. Jason Simpson, 24, 1:12:22; 2. Jake Timm, 30, 1:18:16; 3. Daniel Verdi, 26, 1:18:34; 4. Dennis Flanagan, 27, Denver, CO, 1:19:18; 5. Paquito Lopez, 27, Denver, CO, 1:21:37. Masters (40+): 1. Jerome Henry, 40, Greeley, CO, 1:22:25. Grand Masters (50+): 1. Rigoberto Urbano, 53, Leon, MX, 1:25:44. Seniors (60+): 1. Rich Johnson, 66, 1:41:32. Female (Overall): 1. Erin Marston, 23, Denver, CO, 1:22:38; 2. Uli Bromme, 27, 1:25:44; 3. Sarah Pizzo, 25, Boulder, CO, 1:26:57; 4. Amanda Nilsen, 28, Denver, CO, 1:27:02; 5. Stacey Chamberlain, 37, 1:28:23. Masters (40+): 1. Lesia Atkinson, 42, 1:28:51. Grand Masters (50+): 1. Catriona Dowling, 50, Boulder, CO, 1:38:59. Seniors (60+): 1. Laurie Rugenstein, 60, 1:43:49.

613 Finishers - Timing by: Racing Underground - Elevation: Start/ Finish = 5,350

Winter Distance Series Get off the couch and get in shape this winter!

Rudolphâ&#x20AC;&#x2122;s Revenge 5K/10K, Frostyâ&#x20AC;&#x2122;s Frozen Five 5M/10M,

December 20, 2008

& the Snowman Stampede 5M/10M are the three races of the Winter Distance Series.

January 18, 2009

February 21, 2009

These races are perfect training for a spring marathon! Register for the whole series and get a free one year subscription to Colorado Runner. Visit our website for details and registration info.

www.winterdistanceseries.com

>> 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 11/01 11/01 11/02

Heart Center Half Marathon; 13.1M, 10K, 5K; 8:30 AM; Boyd Lake State Park, Loveland, CO; runnersroostftcollins.com; 970-224-9114 Nielson Challenge; 2M; 8:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org 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; $$

11/02

PPRR Fall Series III; 5.5M; 11:30 AM; Ute Valley Park, Colorado Springs, CO; pprrun.org; 719-5982953

11/02

Trophy Series Race; 9M; 9:00 AM; City Park, Westminster, CO; rmrr.org; 303-871-8366

11/08

Atalanta Women’s 5K; 9:00 AM; City Park, Pueblo, CO; socorunners.org; 719-564-9303

11/08

Longmont Turkey Trot; 10K, 2M; 9:00 AM; Westview Middle School, Longmont, CO; www. ci.longmont.co.us/rec; 303-651-8405

11/08

Nature Chase Denver; 5M; 7:00 AM; Denver, CO; naturechase.com; 303-902-2834; $$

11/08

Red Thread Run; 5K; 8:30 AM; City Park, Denver, CO; redthreadrun.com; 970-532-3576

11/08

Rim Rock Run; 37K; 8:00 AM; Colorado National Monument, Grand Junction, CO; rimrockrun.org; 970-243-4055; $$

11/08

Rock Slide 5K; 5K, 1M; 9:00 AM; Rock Canyon High School, Highlands Ranch, CO; dcrockslide. com; 303-562-7674

11/09

TTTS Race for Hope; 5K; 10:00 AM; Washington Park, Denver, CO; fetalhope.org; 303-932-0553;

11/27

Mile High United Way Turkey Trot; 4M; 10:00 AM; Washington Park, Denver, CO; bkbltd.com; 303-694-2030;

01/10

Oatmeal Festival Quicker Quaker 5K; 9:30 AM; Old Town, Lafayette, CO; discoverlafayette.com; 303-926-4352; 09

11/27

NCMC Turkey Trot; 5K, 2K; 9:00 AM; North Colorado Medical Center, Greeley, CO; andrew. smith1@bannerhealth.com; 970-350-6170

01/17

Pedersen Volvo Thanksgiving Day Run; 4M, 0.5M; 9:00 AM; Old Town, Fort Collins, CO; timberlinetimng.com; 970-482-0551; $$

Pazzo’s Colorado State Championships; 10K, 5K Snowshoe; 10:00 AM; Tennessee Pass Nordic Center, Leadville, CO; pedalpowerbike.com; 970845-0931

11/27

01/18

11/27

Turkey Day 5K; 9:00 AM; Redstone Park, Highlands Ranch, CO; turkeyday5k.com; 303-7913500;

Frosty’s Frozen Five; 10M, 5M; 10:00 AM; Chatfield State Park, Littleton, CO; winterdistanceseries.com; 720-985-9047;

01/18

11/27

Turkey Rock Trot; 5K; 9:30 AM; The Grange, Castle Rock, CO; rocktrot.com; 303-663-3817

The Ghost Town Ultra; 38.5M; 6:00 AM; Gila National Forest, Hillsboro, NM; journeyheretothere. com; 575-895-3383

Turkey Trot 5K; 8:00 AM; McKee Medical Center, Loveland, CO; mckeefoundation.com;

01/24

11/27

PPRR Winter Series II; 8M, 4M; 10:00 AM; El Pomar Youth Sports Park, Colorado Springs, CO; pprrun.org; 719-598-2953

12/06

CMRA Aurora Sports Park XC; 12K, 8K, 4K; 9:00 AM; Coal Creek Rodeo Arena, Aurora, CO; comastersrun.org; 720-480-2370

12/06

Jingle Bell Run; 5K; 10:00 AM; City Park, Fort Collins, CO; jinglebellrunnco.kintera.org; 303-7568622;

12/06

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

12/06

Rock Canyon Half Marathon; 13.1M; 9:00 AM; City Park, Pueblo, CO; socorunners.org; 719-5649303;

12/06

Summit for Life Uphill Celebration; 2.5M Snowshoe; 5:00 PM; Aspen Mountain, Aspen, CO; summitforlife.org; 970-300-4741

12/06

multi-sport 12/06

Chilly Cheeks Duathlon I; 10:00 AM; Cherry Creek State Park, Denver, CO; racingunderground. com; 303-642-7917;

01/17

Chilly Cheeks Duathlon II; 10:00 AM; Cherry Creek State Park, Denver, CO; racingunderground. com; 303-642-7917;

01/31

Dogma Athletica Winter Triathlon; 10:00 AM; Tennessee Pass Nordic Center, Leadville, CO; pedalpowerbike.com; 970-845-0931

regional marathon calendar 11/02

Tennessee Pass Kick-Off Classic; 5M Snowshoe; 10:00 AM; Tennessee Pass Nordic Center, Leadville, CO; pedalpowerbike.com; 970-845-0931

Santa Clarita Marathon; 26.2M, 13.1M, 5K; Santa Clarita, CA; scmarathon.org; 661-286-4018

11/09

Two Citis Marathon; 26.2M, 13.1M; Fresno, CA; runfresno.com; 559-256-8464

Winter Sun 10K; 10:00 AM; Moab Golf Course, Moab, UT; moabhalfmarathon.org; 435-259-4525;

11/16

Rock ‘N’ Roll San Antonio Marathon; 26.2M, 13.1M; San Antonio, TX; rnrsa.com; 800-311-1255;

11/16

12/07

ColderBOLDER; 5K; 8:00 AM; University of Colorado, Boulder, CO; bolderboulder.com; 303444-7223 x29;

Route 66 Marathon; 26.2M, 26.2M Relay, 13.1M, 6.55M, 5K; Tulsa, OK; route66marathon.com; 918-794-5841

11/22

12/07

Day of Infamy Snowshoe Race; 8K; 10:00 AM; Sunlight Mountain Resort, Glenwood Springs, CO; dayofinfamysnowshoerace.org; 970-945-2680

Valley of Fire Marathon; 26.2M, 13.1M, 10K; Overton, NV; valleyoffiremarathon.com; 435-8173400

12/07

Trophy Series Race; 4.4M; 8:00 AM; Washington Park, Denver, CO; rmrr.org; 303-871-8366

11/23

Gobbler Grind Marathon; 26.2M, 13.1M, 5K; Overland Park, KS; gobblergrindmarathon.com; 816-842-5223

12/13

Jingle Bell Run; 5K; 10:00 AM; VFW Hall, Raton, NM; ratracer65@msn.com; 575-445-2546; $$

11/30

Seattle Marathon; 26.2M, 13.1M, 5K; Seattle, WA; seattlemarathon.org; 260-729-3660

12/07

California International Marathon; 26.2M, 26.2M Relay; Sacremento, CA; runcim.org; 916-983-4622

12/07

Las Vegas Marathon; 26.2M, 13.1M; Las Vegas, NV; lvmarathon.com; 702-731-1052

12/07

Tucson Marathon; 26.2M, 26.2M Relay, 13.1M; Tucson, AZ; tucsonmarathon.com; 520-320-0667

12/06

11/15

CMRA Chatfield 10M; 9:00 AM; Chatfield State Park, Littleton, CO; comastersrun.org; 303-7655512

11/18

Gobble Wobble; 5K, 1M; 9:00 AM; Green Valley Ranch, CO; bkbltd.com; 303-694-2202

11/16

Panicking Poultry 5K; 9:30 AM; Boulder Reservoir, Boulder, CO; panickingpoultry5k.com; 303-932-6000; 08

12/14

Christmas Classic; 4M; 9:00 AM; Foot of the Rockies, Fort Collins, CO; www.footoftherockies. com; 970-377-8005

11/16

PPRR Fall Series IV; 7M; 11:30 AM; Palmer Park, Colorado Springs, CO; pprrun.org; 719-598-2953

12/14

Jingle Bell Run; 5K, 1K; 10:15 AM; Washington Park, Denver, CO; jinglebellrundenver.kintera.org; 303-756-8622;

11/22

Brighton Turkey Trot; 5K; 8:30 AM; Brighton Recreation Center, Brighton, CO; jmcconnell@ brightonco.gov; 303-655-2200 x2221;

12/14

Rudolph’s Reindeer Romp; 4M; 9:00 AM; Pueblo, CO; socorunners.org; 719-561-0741

12/14

11/22

Temple Canyon 4M; 9:00 AM; Nature Center, Pueblo, CO; socorunners.org; 719-784-6514

12/20

Rudolph’s Revenge; 10K, 5K; 10:00 AM; Chatfield State Park, Littleton, CO; winterdistanceseries.com; 720-985-9047;

Dallas White Rock Marathon; 26.2M, 26.2M Relay, 13.1M, 5K; Dallas, TX; runtherock.com; 972-322-1835

12/14

Honolulu Marathon; 26.2M; Honolulu, HI; honolulumarathon.org; 808-734-7200

11/23

Fall Cross 2008; Women’s 6K, Men’s 8K; 10:30 AM; CU Buffalo Ranch, Boulder, CO; fallcross.com; 303-494-4207

12/20

Steve’s Rudolph Ramble; 5K; 9:00 AM; Washington Park, Denver, CO; bkbltd.com; 303694-2030;

01/03

Running From An Angel Marathon; 50M, 26.2M, 13.1M, 10K, 5K; Boulder City, NV; calicoracing. com; 702-617-3213

11/27

Anthem Turkey Day 5K; 9:00 AM; Parkside Recreation Center, Broomfield, CO; redlineraces. com; 720-270-6569

12/27

Paddy’s Holiday 5K/10K Snowshoe; 10:00 AM; Eagle-Vail Golf Course, Vail, CO; pedalpowerbike. com; 970-845-0931

01/11

Redding Marathon; 26.2M, 26.2M Relay, 5K; Redding, CA; reddinmarathon.sweatrc.com; 530526-3076

11/27

Briargate YMCA Turkey Trot; 5K; 9:00 AM; Briargate YMCA, Colorado Springs, CO; ppymca. org; 719-495-5103

12/31

KCUV-FM Resolution Run; 5K; 6:00 PM; Washington Park, Denver, CO; emgcolorado.com; 303-635-2815;

01/18

Houston Marathon; 26.2M, 13.1M, 5K; Houston, TX; chevronhoustonmarathon.com; 713-957-3453

11/27

CU Turkey Trot; 5K; 10:00 AM; CU Research Park, Boulder, CO; boulderroadrunners.org; 303-4928776;

01/01

Rescue Run; 10K, 5K, Kids Run; 10:00 AM; Palmer Park, Colorado Springs, CO; pprrun.org; 719-473-7848

01/18

PF Chang’s Rock ‘N’ Roll Marathon; 26.2M, 13.1M; Phoenix, AZ; rnraz.com; 800-311-1255

01/03

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

01/25

Carlsbad Marathon; 26.2M, 13.1M; Carlsbad, CA; carlsbadmarathon.com; 760-692-2900

11/27

Durango Turkey Trot; 5M, 1M; 10:00 AM; Fort Lewis College, Durango, CO; go-dmt.org; 970382-8005

01/25

01/03

Turquoise Lake 20M Snowshoe; 10:00 AM; Sugar Loafin’ Campground, Leadville, CO; salidarec. com/ccrc; 719-539-4112

Maui Oceanfront Marathon; 26.2M, 20M, 13.1M, 5K; Lahaina, HI; mauioceanfrontmarathon.com; 808-344-3651

02/01

Surf City Marathon; 26.2M, 13.1M, 5K; Huntington Beach, CA; runsurfcity.com; 888-422-0RUN

01/10

PPRR Winter Series I; 10K, 5K; 10:00 AM; Fox Run Regional Park, Colorado Springs, CO; pprrun. org; 719-598-2953

02/07

Death Valley Trail Marathon; 26.2M, 30K; Death Valley, CA; envirosports.com; 415-868-1829

KEY

$$ 08

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

28 coloradorunnermag.com

November/December 2008

02/07

Sedona Marathon; 26.2M, 13.1M, 5K; Sedona, AZ; sedonamarathon.com; 800-775-7671

02/15

Arizona Marathon; 26.2M, 26.2M Relay, 13.1M; Glendale, AZ; thearizonamarathon.com; 623-9350322

02/15

Austin Marathon; 26.2M, 13.1M; Austin, TX; attaustinmarathon.com; 512-478-4265

02/15

Lost Dutchman Marathon; 26.2M, 13.1M, 10K, 8K, 2M; Apache Junction, AZ; lostdutchmanmarathon.org; 480-983-1500

02/16

Los Angeles Marathon; 26.2M, 5K; Los Angeles, CA; lamarathon.com; 310-444-5544

02/28

Cowtown Marathon; 26.2M, 13.1M, 10K, 5K; Fort Worth, TX; cowtownmarathon.org; 817-735-2033

03/01

El Paso Marathon; 26.2M, 13.1M, 5K; El Paso, TX; elpasomarathon.org;

03/01

Napa Valley Marathon; 26.2M, 5K; Napa, CA; napavalleymarathon.org; 707-255-2609

03/07

Red Rock Canyon Marathon; 26.2M, 13.1M; Las Vegas, NV; calicoracing.com; 702-617-3213

03/14

Catalina Marathon; 26.2M, 10K, 5K; Catalina Island, CA; pacificsportsllc.com; 714-978-1528

03/15

Seabrock Lucky Trail Marathon; 26.2M, 13.1M; Seabrock, TX; seabrockmarathon.org; 832-4237451

03/22

Big Island International Marathon; 26.2M, 11M, 5K; Hilo, HI; hilomarathon.org; 808-969-7400

03/28

Napa Valley Trail Marathon; 26.2M, 13.1M, 10K; Calistoga, CA; envirosports.com; 415-868-1829

03/28

Olathe Marathon; 26.2M, 13.1M, 5K; Olathe, KS; olathemarathon.com; 800-921-5678

03/29

Bataan Death March; 26.2M, 15M; White Sands, NM; bataanmarch.com; 505-678-1256

03/29

Whidbey Island Marathon; 26.2M, 13.1M; Oak Harbor, WA; whidbeyislandmarathon.com; 425501-1502

04/04

Golden Gate Headlands Marathon; 26.2M, 13.1M, 7M; Sausalito, CA; envirosports.com; 415868-1829

04/04

Yakima River Canyon Marathon; 26.2M; Yakima, WA; ontherunevents.com; 425-226-1518

04/05

Big-D Texas Marathon; 26.2M, 13.1M, 5K; Dallas, TX; texasmarathon.com; 972-235-2513

04/11

Diablo Endurance Run; 50M, 26.2M; Clayton, CA; pctrailruns.com; 925-947-3787

04/11

Eisenhower Marathon; 26.2M, 13.1M, 10K, 5K; Abiline, KS; eisenhowermarathon.com; 785-2633474

04/11

Muir Woods Marathon; 26.2M, 25K, 7M; Stinson Beach, CA; envirosports.com; 415-868-1829

04/18

Salt Lake City Marathon; 26.2M, 13.1M, 5K; Salt lake City, UT; saltlakecitymarathon.com; 801-4126060

04/18

Wenatchee Marathon; 26.2M, 13.1M, 10K; Wentachee, WA; wenatcheemarathon.com; 509662-2066

04/25

Kentucky Derby Festival Marathon; 26.2M, 13.1M; Louisville, KY; derbyfestivalmarathon.com; 800-928-FEST

04/25

Labor of Love Marathon; 50K, 26.2M, 13.1M, 10K; Las Vegas, NV; calicoracing.com; 702-6173213

04/25

Trestle Valley Marathon; 26.2M, 13.1M; Minot, ND; trestlevalleymarathon.com; 701-720-7076

04/26

Big Sur International Marathon; 26.2M, 5K; Carmel, CA; bsim.org; 831-625-6226

04/26

Oklahoma City Memorial Marathon; 26.2M, 13.1M; Oklahoma City, OK; okcmarathon.com; 405-525-4242

Look for an expanded list of marathons in our 2009 Event Guide in March.

Race directors:

Submit your event listing for free at coloradorunnermag.com

by yvette francino

>> THE LIGHTER SIDE <<

Need Not Be Present To Run

You make a 4:30 a.m. phone call. You hear heavy breathing, moans, and squeals of delight as the person on the other end of the call is experiencing unseen thrills. While others have to pay for lewd 900numbers for this kind of vicarious excitement, my family and friends simply needed to sign up for my Virtual Running Buddy program as I ran the Walt Disney World Marathon. That’s right. You heard it here first! Once the readers of Colorado Runner hear about this, I’m certain that it will be the trendiest running fad since the walkman. The beginnings of the idea took hold during one of my VERY long training runs; one which, unfortunately, I was running alone. Social runner that I am, conversation during long runs keeps me as happy as the Energizer Bunny. I just keep on going. On the other hand, running alone seems to have the power of causing time to go through some magical time warp. Suddenly, it’s like running in some alternative world where clocks run at least 10 times slower. I was depressingly pondering the fact that I would soon be running a marathon for an estimated “real time” of 4.5 hours. Once I converted that, taking into account the magical slow-down factor, I calculated that, indeed, I would be running 30 coloradorunnermag.com

for what would seem like at least 45 hours. This could result in a very dangerous brain condition called insanity. I tried to convince friends and family to join me in Orlando. They wouldn’t have to run with me. Simply cheering me on from the sidelines might be enough to fuel my brain, hopefully enough to keep me from complete dementia. But, money, jobs, geography, life, and a fear of practicing sideline-brain-support without a license prevented anyone I knew from accompanying me on this life-and-death adventure. How unfortunate that my Mom and sister, both of whom can talk on the phone with me for hours, were not runners. They certainly

November/December 2008

could send me a good burst of conversational brain fuel. Suddenly it came to me! I work for a company that promotes working from anywhere thanks to new technologies. In this age of laptops, PDAs, and cell phones, who needs to be physically present any more? We have virtual meetings. Why not virtual running buddies? Running with a cell phone and headset, auto-answer option enabled, I should be able to talk to friends and family throughout the whole marathon. I emailed a wide distribution list describing my plan. Given the very early hours, especially considering time zone differences, I knew I’d need to use my powers of persuasion to get callers. I promised my potential VRBs 5-10 minutes of marathon experience without having to leave the cozy comfort of their beds. I appropriately set expectations, warning that I might not be doing much talking. There were some that welcomed that aspect of the program! I encouraged creativity, a comedy routine would be fine, thank you, but anything to distract would do. However, yawning, farting and burping were not allowed. I do have SOME boundaries. Normally, I would not have to mention such things, but my 11-year-old son was on my list, so I didn’t want to take chances. Responses were better than I could have hoped for. People from every chapter of my life signed up. Ages of my VRBs ranged from 11 to 70. Friends ranged from those I’d met in childhood to those I barely knew. There were friends I hadn’t spoken with in years and those that I speak to daily. There were friends from school, friends from work, running friends, gal pals and flirt buddies, kids, siblings, and parents all ready and willing to be a VRB. As the email responses flew in, teasing me for my crazy ideas but supporting me with moving words of admiration, I suddenly realized I was in the middle of the biggest virtual party of my life. My VRBs didn’t let me down. Calling promptly at their appointed times, I was entertained throughout the entire 4.5 hours with songs, poems, quotes, quips, and even a sexy survey from Cosmopolitan. (For the record, I scored quite well.) For the first 20 miles or so, I described with high energy the sights and highlights as I passed through the theme parks and water stops. I delighted in proclaiming my perfectly paced timing... right on schedule at each mile marker! As I got closer to the end, my own ability to converse dwindling down to mere grunts of acknowledgement, I’m afraid my final VRBs didn’t hear much more than the cheers from the crowds. There were times that I couldn’t hear a word my VRB was saying, but I was loving that they were with me, whatever they were saying, hopefully feeling a fraction of the excitement that I was experiencing. I realize now that there was no reason to fear the magical slowing of time during the Disney World Marathon. I didn’t need my VRBs to provide entertainment. What they did provide was my own unique and wonderful cheering section throughout the race. I felt like I was experiencing some surreal version of “This is Your Life.” They told me they were proud of me. They encouraged me to keep going. And they allowed me to share the wonders of an incredible experience virtually, but in real time. And in the end, four and half hours passed way too quickly.