Colorado Runner - Issue 56: November/December 2012

PROTEIN ADVICE FOR ATHLETES

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NOVEMBER/DECEMBER 2012

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HIGH SCHOOL CROSS COUNTRY HIGHLIGHTS AGING AND RUNNING DO WE HAVE TO GET SLOWER?

PU B LI S H E R ’ S LET TE R

Highlights from 2012

What a great year for Colorado runners! Here are some of the highlights from 2012 in the Colorado racing scene.

1.

Kim Dobson obliterated the Pikes Peak Ascent record by more than eight minutes. The 28-year-old Grand Junction resident was hoping to break the two hour, 30 minute barrier.

Mile after tortuous mile, she never let up and hit a time of 2 hours, 24 minutes, 59 seconds.

The previous record of 2:33:31 was set in 1981

by Lynn Bjorklund. Dobson finished sixth overall, one spot ahead of Simon Gutierrez, a three-time men’s Ascent champion.

“I was a bit surprised,” Dobson said following her race. “My training has gone well and all of my training runs are faster than last year, so I felt like if I had a good day I could take some time off of the record. I was thinking if I came in at 2:30 I would be happy – I was not expecting 2:25.”

Japan’s Mizuho Nasukawa set a new All-Colorado Marathon record. She toed the line in September for the Denver Rock ‘n’ Roll Marathon ready to win. And she did it in style. Nasukawa handily won the race in 2:37:05, breaking the All-Colorado Marathon record by a whopping four minutes. The previous record was set in 2004 by Masako Chiba at the Boulder Marathon. Nasukawa won the 2009 Tokyo Marathon and trains with a large group of Japanese runners in Boulder.

2.

3.

Colorado runners compete at the Olympics. The summer Olympics in London captured our attention for two weeks. Colorado’s elite triathletes and track and field competitors took center stage in August to gut it out among the best athletes in the world. Janay Deloach of Fort Collins won a bronze medal in the long jump. Hunter Kemper of Colorado Springs and Laura Bennett of Boulder competed in the Olympic triathlon. Jenny Simpson, Shayla Kipp, Emma Coburn, and other great Colorado track runners showed us their skills at the Olympic Stadium.

4.

Mob Events grab the spotlight. From the Warrior Dash to the Muddy Buddy to the Survivor Mud Run and beyond, mud running continued to grow in popularity this year. Tens of thousands of runners decided that simply running a race wasn’t enough; they battled their friends among obstacle courses that included barbed wire, electrical shocks, fire, and swampy pits of mud.

It’s a trend that looks poised for growth.

5.

Fast times at the USATF 10K Championship race. Robert Cheseret of Colorado Springs had a fabulous year. He won race after race across the state. He came to win the Evergreen Town Race 10K in August and he proved his prowress by setting a new course record of 29:44. That’s faster than the elite winner ran the Bolder Boulder 10K this year. Patrick Rizzo came in seconds later with a time of 29:48. Rounding out the top three was Joshua Glaab in 29:59. Breaking the course record in the women’s championship race was Brianne Nelson, crossing the line in 33:52.

Coming in second was Kristen Fryburg-Zaitz in 33:59, while Melissa Todd grabbed third in 34:42.

6.

Several all-state age group records were broken in the marathon and half marathon. Ronald Davis ran 1:28:42 at the Georgetown to Idaho Springs Half Marathon for a 65-69 all-Colorado record. Ellen Hart ran 1:27:42 at the Platte River Half Marathon for a 50-54 all-state record.

Connie Demercurio set an all-Colorado half marathon record for the 55-59 age group at Georgetown to Idaho Springs, running 1:34:42. Alyn Park lowered her own half marathon record in the 60-64 age group at Rock ‘n’ Roll Denver. Steve Parker set a 60-64 marathon record at the Colorado Marathon in 3:10:47.

Derek Griffiths Correction from the “Top Times” article in the September/October issue: Joanne Harms of Fort Collins ran the fifth fastest marathon time in the 60-64 age group in 4:18:24 at the Aspen Valley Marathon on July 7.

Photography By BRIGHTROOM.COM

November/December 2012

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FEATURES 10 // NUTRITION ADVANTAGE Protein for athletes: What the research says.

12 // TRAINING EDGE

9 YEAR ANNIVERSARY ISSUE

Running and aging: Do we have to slow down?

16 // 2012 RACES OF THE YEAR The results of our online survey.

18 // YOUTH RUNNING

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Cross Country Comeback

21 // THE REPLACEMENT

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A local runner tells a tale of her best friend.

CHOCOLATE AND YOUR SPORTS DIET

30 // THE LIGHTER SIDE We could all use a little more common dense.

UNDERSTANDING HEEL PAIN THIS SEASON’S HOTTEST NEW SHOES THE OLYMPICS IN REVIEW

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Kim Dobson leads team USA at the World Distance Challenge in Switzerland Photo by MARATHON-PHOTOS.COM

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November/December 2012

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R U N N I N G S H O RTS

Team USA Strikes Gold, Bronze at World Mountain Running Championships

At the 28th World Mountain Running Championships held on September 2 in Ponte di Legno, Italy, the U.S. Women’s Mountain Running Team took the gold medal on an 8.8-kilometer mostly-uphill course. Leading the U.S. women was 26-year-old Morgan Arritola, Fairfield, ID, who finished third to take the bronze medal in a time of 47 minutes, 26 seconds. Stevie Kremer, Crested Butte, CO, who recently moved to Italy to teach for one year, finished in seventh place with a time of 48:54. Finishing in third for Team USA was Melody Fairchild, 38, Boulder, CO, who was three seconds behind Kremer to finish eighth overall. Brandy Erholtz , 35, Evergreen, CO, had an admittedly off day finishing in 40th position with a time of 53:13.

The six-member U.S. Men’s Mountain Running Team finished in fourth place at the Worlds. The men’s course was 14.1-kilometers and featured 1,150 meters of elevation gain starting at the village of Temu and finishing in the village of Tonale. The first finisher for Team USA was newcomer to the team, Glen Randall, 25, Mesa, CO, who posted a time of 1:05:48 for ninth overall. “I went through a major rough patch.

I had a side stitch at 6 kilometers into the race,” recounted Randall. “I’ve been working on my finishes and I’m really happy with my finish.”

Sage Canaday, 26, Boulder, CO, was only seven seconds behind Randall and finished in 12th place.

Silverton’s Kimmel Captures 10K Crown

The fourth annual Continental Divide Trail Race took place in Laurel Springs, NC, on August 25. The course crosses over each side the Eastern Continental Divide twice. Racers are tested by a challenging course that Megan Kimmel described as “true to the sport of trail running.” The race served as the USATF 10K Trail Championships for the fourth year in a row. Kimmel took an early lead in the women’s race with the plan to maintain a strong and steady pace throughout race. She executed her plan perfectly and captured her first national title in a course record time of 48:21, breaking the old course record by 7 seconds.

Boulder’s McCandless Repeats Win in Kauai

The 4th Kauai Marathon and Half Marathon featured nearly 2,000 participants on September 2. The men’s marathon was controlled from the beginning by defending champion Tyler McCandless, missing his own course record by 32 seconds and finishing first in 2 hours, 23 minutes, 54 seconds. McCandless, 25, from Boulder, CO battled hills and Hawaii’s high humidity to grab his second victory.

After his win, McCandless said, “Last year I came to the Garden Isle of Kauai with a goal of winning the race. I ended the day with a win and course record. Today, I ran as best I could and came up just off my course record, but did not come up short of an incredible experience.”

Colorado runner Becki Lynn Lassley finished third in the women’s marathon in 3:16:07.

Haskins Grabs USA Triathlon Title in Buffalo

USA Triathlon National Team members Sarah Haskins and Jarrod Shoemaker won their second career USA Triathlon Elite National Championship titles on September 17 at the Nickel City Triathlon in Buffalo, NY. Haskins, of Colorado Springs, made a move late in the bike to secure her first national title since 2006 in 2 hours, 3 minutes, 5 seconds. “It’s special, for sure. Having not made London, it’s nice to be able to walk away with a win,” said Haskins, who was a member of the 2008 U.S. Olympic Team and just missed qualifying for the 2012 Games.

Also from Colorado, Amanda Hahn of Boulder placed as the ninth American in 2:13:55, while Jessica Broderick of Boulder was tenth American in 2:15:03.

In the men’s race, Shoemaker (Clermont, Fla.) took control of the race on the run to finish in 1:52:44 on the 1,500-meter swim, 40-kilometer bike, 10-kilometer run course to earn his second national title in the last three years. Greg Billington of Colorado Springs finished eight seconds behind Shoemaker to place second and claim the under-23 title.

SILVERTON’S MEGAN KIMMEL AT THE USATF 10K TRAIL CHAMPIONSHIPS.

Metivier Baillie Takes USA 20K Title

Matt Tegenkamp of Portland, OR and former CU Buff Renee Metivier Baillie of Bend, OR won the respective men’s and women’s titles at the USA 20K Championships on Labor Day as part of the 35th New Haven Road Race in New Haven, CT. Tegenkamp’s time of 58 minutes, 30 seconds set a men’s national championship record, while Metivier Baillie’s time of 1:07:08 made her the sixth fastest American woman for the distance.

In the men’s race Augustus Maiyo of Colorado Springs rallied for third in 59:39, with Robert Cheseret of Colorado Springs kicking past 2010 USA 20K champion Sean Quigley of Boulder for 5th in 1:00:00, giving the U.S. Army three of the top five men’s spots.

The women’s race started out at 5:23 per mile pace with a pack of about eight women. 2011 USA 25K champion Molly Pritz of Boulder secured second at 1:07:21. Alisha Williams of Colorado Springs placed sixth in 1:09:11 and Brianne Nelson of Fort Collins earned ninth in 1:09:37.

USA Wins Gold at World Distance Challenge

With a come-from-behind victory, Crested Butte’s Stevie Kremer bested the field of more than 1,800 runners at the 20th Jungfrau Marathon in Interlaken, Switzerland on September 8, to win gold in a time of 3:22:42. For her victory Kremer earned 10,000 CHF, approximately $10,500. “The race was nothing short of spectacular,” said the 28-year-old Kremer, “From the organization to the support, to the course and the views, this was an amazing race. I am thrilled to have been a part of it and so excited for Team USA!”

Kremer refers to Team USA’s gold medal team victory in the World Long Distance Challenge division of the race. The team of five was selected in mid-June before Kremer indicated her interest in racing Jungfrau, so she was not a scoring member for the team.

Leading Team USA – an all-Colorado squad – to the gold medal was third-place finisher Kim Dobson who posted a time of 3:26:58. “Wow, what an incredible race!” said the Grand Junction resident. Melody Fairchild, 38, of Boulder, finished in ninth in 3:44:22, while Brandy Erholtz, 35, of Evergreen, finished in 16th place timed in 3:49:29. The Carbondale-based pair of 25-year-old Ashley Arnold, and 30-year-old Gina Lucrezi finished just 49 seconds apart.

The men’s race in the 9th WMRA Long Distance Mountain Running Challenge was held September 9, 2012, and Team USA won the silver medal led by an outstanding performance by Boulder’s Sage Canaday who finished in fifth place.

Just missing the top ten was San Francisco’s Galen Burrell, 33, who finished in 11th place in a time of 3:10:58.

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N UTR ITI O N ADVANTAG E

PROTEIN FOR

ATHLETES: What Do the Researchers Say? Protein is a popular topic among both casual joggers and competitive runners, many of whom are confused about how much protein they need, when they should eat it, and the best kinds of protein to choose.

The following article answers some of the questions runners commonly ask about protein in a sports diet.

By Nancy Clark Do some athletes need more protein than others?

Just as children have high protein needs during growth periods (0.6 g Pro/lb; 1.3 g pro/kg), athletes also have requirements higher than the RDA (0.4 g pro/lb; 0.8 g pro/kg) when building muscles: 0.55 g/lb (1.2 g/kg) for endurance athletes (such as runners) and 0.75 g/lb (1.7 g/ kg) for strength athletes. These protein recommendations assume the athlete is consuming adequate energy from carbohydrate and fat. Runners who restrict their food intake end up using some protein for fuel, thus they need a higher protein intake. In general, most athletes consume ~0.7 g Pro/lb (1.6 g/kg/day), so they easily meet the protein recommendations without supplements.

The biggest way to stimulate muscular growth is to lift weights or do other forms of resistance exercise. To support muscular development after hard lifting, runners need to consume high quality protein (with all the essential amino acids) in close proximity to their training. High quality proteins include milk products, poultry, eggs, fish, lean beef, all meats, and soy protein.

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How should I spread my protein intake over the day? Is it better to have a large steak for dinner or smaller protein doses every few hours?

Many runners eat very little protein for breakfast, but then feast on a high protein dinner. Current research suggests the trick to optimizing muscular development is to spread the protein intake evenly throughout the day.

For example, if you were having a carbohydrate-based breakfast (such as oatmeal or a bagel) and a salad for lunch, you would be wise to include more protein in those meals. The goal is to consume at least 20 grams of protein every 3 to 4 hours. For example, a 150 lb (68 kg) runner who chooses at least 20 grams of protein per meal and snack will easily consume the recommended 82+ grams of high quality protein: 3 eggs for breakfast (21 g protein); 2 cheese sticks for a morning snack (14 g pro); 4 oz. deli meat in a lunchtime

November/December 2012

sandwich (28 g pro); an afternoon snack with 6 oz. Greek yogurt (18); a medium (5 oz). chicken breast for dinner (35 g pro); and 4 oz. cottage cheese (12 g pro) before bed easily does the job, with no need for protein supplements.

Are all dietary protein sources the same? What about supplements: whey versus soy versus casein?

Different types of proteins are comprised of differing amounts of essential amino acids (EAA) and have different rates of digestion. For example, whey is more rapidly absorbed than casein. Soy protein contains fewer EAA’s than whey or casein. The EAA leucine is a key “trigger” for building muscle, so leucine-rich foods with rapid

digestive properties are best for recovery from resistance exercise. Animal proteins-including plain or chocolate milk, lean beef, and tuna-are leucine-rich. Plant proteins contain leucine, but in lower amounts.

Because casein is slowly absorbed, consuming casein-rich foods before bedtime (such as cottage cheese) can help support muscle-building processes throughout the night. This may be particularly important for athletes seeking to maximize muscular growth during building seasons, such as during a pre-season training program.

Do other nutrients consumed at the same time as protein affect muscle recovery?

Yes. You want to enjoy carbohydrates in combination with protein. Carbs are important to refuel muscles, while protein’s job is to build and repair muscles. Adding some fat, such as low fat or whole chocolate milk vs. fat free chocolate milk, also seems to increase protein uptake. Researchers are unsure why a little fat enhances protein uptake, so stay tuned!

Does adding protein to a sports drink enhance performance and/or recovery?

Studies suggest no improvement in either endurance or speed (time trial performance). The benefits of having protein in a sports drink relate more to recovery. Protein contributes to slightly higher muscle protein synthesis and glycogen replenishment.

Should I eat protein before exercise to promote post-exercise recovery?

Won’t hurt, but may not help. Eating 20 grams of protein 45 minutes before exercise increases amino acid uptake by the muscles to an equal extent as eating protein immediately after exercise.

Take note: 20 grams of protein per recovery-dose is plenty. Runners who consume higher amounts of protein either burn it for fuel or store it as fat.

When runners lose weight, they also lose muscle. Is there a way to prevent that loss?

About 25 to 30 percent of weight loss relates to muscle loss. To abate this loss of lean tissue, dieting runners can 1) create just a small calorie deficit (as opposed to starving themselves with a crash diet), 2) consistently choose protein-rich meals and snacks, and 3) include resistance exercise twice weekly in their training.

How should vegetarian runners - particularly vegans - meet their protein needs?

Vegan runners can successfully meet their protein needs by eating a variety of plant foods. Most grains (wheat, rice, quinoa, corn, barley, rye) contain all 9 essential amino acids, just in lower amounts than an equivalent serving of animal foods. Hence, vegans need to consume generous portions of plant protein to compensate for both the lower density of the protein as well as the fact that plant proteins are less bioavailable (due to their fiber content).

The wisest way for a vegetarian to optimize protein intake is to consume adequate food. If the vegan is undereating, the energy deficit will easily lead to a muscle loss. Vegans who want to lose fat (not muscle) will want to focus their limited food intake on protein-rich plant foods.

More tofu anyone?

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) is the author of Sports Nutrition Guidebook and food guides for new runners and marathoners, and cyclists. They are available at www. nancyclarkrd.com and sportsnutritionworkshop.com.

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TR AI N I N G E D G E

A

s we age, a number of questions surface about what runners can expect, as we get older. Here are a few burning questions that have probably crossed your mind about aging and its effects on your running.

1. How does aging affect our running performance?

2. What causes our performance to decline?

3. Is performance loss inevitable in distance running as we age? If so, when does the rot set in?

4. Does running increase our lifespan and slow aging?

5. How can performance losses from aging be minimized? How should we modify our training as we age?

So, let’s have a look at how aging affects our running, and vice-versa. Some interesting phenomena emerged when I looked at the research on this topic. First, the rate of decline in running performance varies tremendously from runner to runner, indicating that genetics play a large role in our ability to stave off the effects of aging.

Second, the different systems in our body age at different rates, which may explain some perplexing research data. Aerobic capacity, for example, declines at a faster rate than muscular strength.

1. How does aging affect running performance and, 2. What causes the performance decline?

This list of detrimental effects of aging on running performance looks formidable. The inexorable passage of time does indeed slow us down-yet the same research also shows some amazing counter-effects of running on aging.

3. Is performance loss inevitable in distance running as we age? If so, when does the rot set in?

BOULDER’S COLLEEN DE REUCK, 48, STILL COMPETES AT AN ELITE LEVEL.

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Endurance athletes begin to slow in their mid to late 30s, and sadly, performance declines more as we age. Many exercise scientists claim that 20% - 40% of physiological deterioration from aging is not inevitable as long as we keep exercising.

Dozens of studies have quantified the reduction in running performance times from aging. A reduction of 0.5% to 1.0% per year in racing performance from age 35 to 60 in distance events from the mile to the marathon is the norm. But all is not lost. For runners who stay in the game, continuing to run and compete vigorously into later life, this decline in performance slows drastically.

Aerobic capacity decreases with aging.

From 30-70 years we can lose 40% of our VO2 max potential, primarily caused by a reduction in our maximal heart rate of one heartbeat per year, and a decline in stroke volume. Interestingly, a study by Rogers found that endurance training slows this drop in maximal heart rate.

Aging and Running

DO WE HAVE TO GET

SLOWER AS

WE AGE? And more good news for runners: Research shows that VO2 max declines only half as fast, or less, in runners as in sedentary individuals. Runners’ VO2 max only declines by 0.5% per year, as long as some higher intensity running is included in the training program. One study found no decline in VO2 in runners who maintained their training for ten years. Additionally, highly trained aging runners maintain their stroke volume for longer and extract more oxygen from circulating blood to compensate for the lower volume of blood being distributed.

Less encouraging for the runners who completely give up their sport, is their much larger decline in VO2 max, up to 43% between ages 23 and 50, at a decline of 15% per decade, or 1.5% per year. Perhaps more encouraging for older people contemplating taking up running or jogging for exercise is that people over 65 years can experience a 20-30% increase in VO2 max after taking up running.

Despite these clear physical advantages that running gives us over non-runners, most of us will still have to cut back our training volume (reported by 39% of older runners) and intensity (reported by 73% of older runners) due to age-related physiological factors, according to a survey by Jaffee.

Our muscles and joints feel the aging pinch before our aerobic capacity does. More aches and pains are reported by 53% of older runners. Many of us face significantly reduced running with the onset of osteoarthritis to the point where we can only do one to three training runs per week. Weight gain is reported by 47% of older runners. We seem to have less energy (reported by 48% of older runners). Thus our training and racing distance and pace slows down.

4. Does running increase our lifespan and slow aging?

Now, the big question - does running help us live Photography By VICTOR SAILER / PHOTORUN.NET

By Roy Stevenson

longer? Can older runners reduce the effects of aging by continuing to train intensely? The longer we live, the longer we can run and compete and, of course, healthy runners perform better and stay in the sport longer. The evidence suggests that this is indeed the case, but it should be added that much of our training adaptability depends as much on genetic heredity as what we do in our training.

Research on the question of the possibility of running delaying aging is promising, but not conclusive yet. Several studies suggest life expec-

tancy can be lengthened by exercise. They show that generally, fit individuals experience death rates 25-50% lower than deconditioned people.

One such study of 2,613 Finnish male world class athletes who competed between 1920-1965 compared to 1,712 non-athletes found the former endurance athletes lived six years longer than the non-athletes.

Ralph Paffenbarger’s Harvard Alumni study found that people expending 2,000-3,500 calories per week on exercise experience a 32% reduction in all-cause death rates. People who exercise enough to burn 3,500 calories per week have half the death rates of sedentary Harvard University alumni, and life expectancy is 2 years longer in people who exercise enough to burn 2,000 calories per week.

A study by Chakravarty matched 500 runners over age 50 from around the U.S.A. with non-runners over age 50 in northern California, and found that runners have a much higher survival rate than non-runners. The older runners (now aged 70-80 years) had fewer disabilities, a longer life span, and were only half as likely as non-runners to die early deaths. Only 15% of the runners had died between 1984, when the study began, and 19 years later, compared with 34% of the non-runners.

These runners averaged four hours of running each week at the beginning of the study (1984), and 76 minutes per week, 21 years later. However, despite their significant reduction in running time, they still experienced other great health benefits such as lower rates of heart attacks, strokes, cancer, infections and other diseases. Furthermore, contrary to what orthopedic physicians had predicted, the older runners did not have a higher incidence of joint problems, knee replacements, or osteoarthritis. Proof positive that running does

System

Effects of Aging on Running Performance

Cardiovascular System

Heart becomes less efficient and works against increased resistance.

A decrease of 8-10% per decade in the ability of the heart and lungs to supply oxygen to the muscles occurs with aging. There’s a decline in maximal heart rate, maximal cardiac output and leg blood flow to exercising muscles of 10% to 15%.

Aerobic capacity

Moderate decline in maximal heart rate and stroke volume. Oxidative enzyme activity decreases by 10% to 15% in older runners.

Lactate Threshold

May actually increase with age when expressed as a percentage of VO2 max.

Respiratory System

Less efficient, primarily due to stiffening and loss of elasticity of lung tissue and chest wall; decreased ability to clear air passages; maximum breathing capacity decreases by about 60%, between ages 30 and 80.

Vital capacity and forced expiratory volume decrease linearly with age, starting between ages 20-30.

Muscular System

Progressive loss of muscle tissue starting at age 40. Rate of muscle protein synthesis is reduced. Changes in muscle fiber composition: decrease in number and size of Type II muscle fibers of 10% after age 50, and reduction in size of Type I muscle fibers, therefore decreased strength and endurance.

Running Economy

Stays approximately the same, but we have to run with faster leg turnover to maintain our racing pace because of shorter stride length.

Body Composition

Muscle tissue declines, fat percentage increases. 8-12% decrease in basal metabolic rate.

Flexibility

Decreases with age. Connective tissues between muscles and bones become more rigid with aging, thus our stride length decreases.

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slow the aging clock.

5. How can performance losses be minimized? How should we modify our training as we age?

The answers to this question are obvious, but easier said than done.

First, a vigorous level of running intensity needs to be included in your running program as you age. You can reduce the frequency and duration of your training efforts, but should still maintain some higher intensity training in your program. A clever way to keep your intensity level up is by introducing other endurance cross-training activities into your regimenpreferably activities like cycling, rowing or swimming that are low impact or non-weight bearing. Refer to the Guidelines in the final part of this paper to find out how to implement these goals.

Second, if ever there’s a time when strength training should be done, it is in older age, to overcome the strength losses and muscle atrophy that accompany aging.

Third, a flexibility program should be implemented as we age to combat the increasing inflexibility in our joints and muscles.

Fourth, the importance of a sound nutritional diet in older age is as crucial as it was in our infancy, to fuel our running and stave off nasty diseases such as hypercholesterolemia, etc, that beset us in older age.

Training Advice

• • •

•

A reality check is appropriate here. Realize that you will not be able to maintain your elite level of training past age 50, so set realistic goals.

Cross train by participating in other activities you enjoy. Develop a balanced running fitness program that incorporates cardiovascular exercise, strength training and flexibility.

Modify your endurance activities to accommodate your various aches and pains. If your hips are sore from Osteoarthritis, for example, do some swimming or cycling, or other low impact or non-weight bearing activities to supplement your running.

Make sure you progress the exercise intensity and duration of your running at a slower pace than you did in your 20’s and 30’s. Use the 10 percent rule; when changing your activity level, increase it in increments of no more than 10 percent per week. Remember it takes longer for your musculoskeletal system to adapt to rigorous exercise as you

DOUG BELL OF GREELEY IS ONE OF THE TOP RUNNERS OVER THE AGE OF 60 IN THE U.S.

•

•

age. You’re not a teenager anymore!

Use a heart rate monitor to find your heart rate training zones. Establish your personal heart rate zone for low-intensity running (like a warm up), moderate intensity running (comfortable, but working quite hard), and high intensity running (cannot maintain this for more than 10 minutes).

Interval training works extremely well with older runners. Work hard for a minute or two, and then back off your pace until you recover. Use how you feel as a gauge for when to start your next higher intensity burst.

Health Aspects of Running for Older Athletes

• • • • • • • • •

JAY SURVIL OF AURORA IS STILL SETTING PERSONAL BESTS AT AGE 53.

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Have a yearly physical check up by your physician. If you’re taking up any endurance exercise, have a physician clear you for exercise.

Get the best running shoes that you can find and make sure they feel comfortable on your feet.

Maintain a healthy body weight as you age, and keep your body fat low.

Listen to your body. Do not push past the point of pain, and likewise if you feel a strain or sudden muscle pain or tear, stop immediately.

Start up a mild stretching program. Hold each stretch for 10-20 seconds and just make it a mild stretch that you can hold comfortably. It should not be a painful stretch.

Always warm up before and cool down after your workouts.

Always bear in mind that your ability to tolerate extreme heat and humidity are not as efficient as you age. Heat injury can kill!

Your tolerance to cold conditions is also impaired, so wear more layers of breathable clothing to retain body heat when out running in the cold.

Eliminate unhealthy habits now! This means stop smoking, cut out excessive alcohol consumption and overeating. Chances are that if you’ve been running for some time already, you won’t have many, if any, unhealthy habits. This advice is aimed more at the person contemplating taking up running later in life.

Roy Stevenson has a master’s degree in exercise physiology and coaching. He teaches exercise science and has coached hundreds of serious and recreational runners and triathletes.

Photography By STEVE GLASS

2012 Race of the Year The Park to Park tops our list of Colorado’s best races in the past year.

On Labor Day in Denver, runners line up to take part in the Aetna Park to Park 10 and 5 Mile races. The fast city course takes runners through some of Denver’s greatest parks, neighborhoods, and parkways, passing by monuments, diverse architecture and of course beautiful scenery.

The 10 Mile event starts near the Denver Zoo and runs through City Park, Cheesman Park, Alamo Placita Park and Washington Park before finishing on the track at All City Stadium. The 5 Mile race starts in Cheesman park and follows the second half of the 10 Mile course.

This year, the race had nearly 1,000 finishers with Abraham Rutto (51:06) and Nicole Aish (1:00:16) leading the 10M. Charles Hillig and Tera Moody both set course records in the 5M, with Hillig crossing the line in 25:16 and Moody breaking the tape in 28:39.

Proceeds from the race benefit the Cancer Patients Alliance in the fight against pancreatic cancer.

Previous Winners: 2011 - Runnin’ of the Green 2010 - Cherry Creek Sneak 2009 - Colorado Marathon 2008 - Bolder Boulder 10K 2007 - Garden of the Gods 10 Miler 2006 - Georgetown to Idaho Springs Half 2005 - Pikes Peak Marathon

The Rest of the Best Not everyone can win the top prize. Here are the results of our online survey for Colorado’s other top events.

Best Marathon: Rock ‘n’ Roll Marathon

In only a few short years, the Rock

‘N’ Roll Denver Marathon has become the largest marathon in the state. With it’s accompanying half marathon, the event draws over 10,000 participants, making it the second largest timed event in Colorado behind the Bolder Boulder.

2011 winner - Colorado Marathon; 2010 winner - Pikes Peak Marathon; 2009 winner - Denver Marathon; 2008 winner Boulder Marathon; 2007 winner - Denver Marathon; 2006 winner - Steamboat Marathon; 2005 winner - Colorado Marathon

Best Half Marathon: Slacker Half Marathon

Looking for a chance to set a half marathon PR? Though the Slacker Half 16 coloradorunnermag.com

Marathon is one of the highest paved events in the country, it’s super fast downhill course from Loveland Ski Area to Georgetown is certain to push your PR limits!

2011 winner - Georgetown to Idaho Springs; 2010 winner Heart and Sole Half Marathon; 2009 winner - Platte River Half Marathon; 2008 winner - Golden Leaf Half Marathon; 2007 winner - Rocky Mountain Half Marathon; 2006 winner - Horsetooth Half Marathon; 2005 winner - Boulder Half Marathon

Best 10K: Bolder Boulder 10K

One of the largest races in the country, the Bolder Boulder isn’t just a 10K, it is also one of the biggest Memorial Day celebrations in all of the United States.

2011 winner - Sunrise Stampede; 2010 winner - 10K at 10,000

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Feet in Steamboat; 2009 winner - Fans of the Field 10K; 2008 winner - Ten Mile Creek 10K; 2007 winner - Classic 10K; 2006 winner - Bolder Boulder 10K; 2005 winner - Evergreen Town Race 10K

Best 5K: Cherry Creek Sneak 5K

One of the largest 5K races in the

state, the Cheery Creek Sneak also has a 10M, 5M, and a 1.5M, allowing for all levels to participate in the Denver classic.

2011 winner - 5K on St. Patrick’s Day; 2010 winner Cottonwood Classic 10K; 2009 winner - Race for Fetal Hope 5K; 2008 winner - Aspen Race for the Cure 5K; 2007 winner - Iron Girl 5K; 2006 winner - Alex Hoag Run for Sunshine 5K; 2005 winner - Stadium Stampede 5K

Best Ultra: Hardrock 100

Arguably the hardest ultramarathon

Photography By CG PHOTOGRAPHY, VICTOR SAILOR/PHOTORUN.NET, AND MATT TRAPPE

RACHEL LOPEZ FINISHES THE ROCK ‘N’ ROLL DENVER HALF MARATHON.

in the world, the Hardrock 100 in Silverton has over 30,000 feet of elevation gain!

2011 winner - Leadville Trail 100; 2010 winner - Run Rabbit Run 50 Miler; 2009 winner - Collegiate Peaks 50 Miler; 2008 winner - Greenland 50K; 2007 winner - Leadville Trail 100; 2006 winner - San Juan Solstice 50; 2005 winner - Leadville Trail 100

Best Non-Ultra Trail Race: Blue Sky Marathon

Run on the Blue Sky Trail in Fort

Collins, this trail marathon takes runners through Horsetooth Mountain Park and the Devil’s Backbone Open Space.

Barr Trail Mountain Race

Most Scenic: Estes Park Marathon

The expansive views of the surrounding peaks throughout the entire race make the Estes Park Marathon breathtaking.

2011 winner - Rim Rock Marathon; 2010 winner - Vail Half Marathon; 2009 winner - Transrockies Run; 2008 winner Garden of the Gods 10M; 2007 winner - Mt. Evans Ascent; 2006 winner - Lead King Loop; 2005 winner - Rim Rock Run

Best Post-Race Party: Heart and Sole Half Marathon

With the Avery Brewing Company

2011 winner - Vail Hill Climb; 2010 winner - Leadville Trail Marathon; 2009 winner - Pikes Peak Marathon and Ascent; 2008 winner - Imogene Pass Run; 2007 winner - Barr Trail Mountain Race; 2006 winner - Vail Hill Climb; 2005 winner -

Beer & Brat tent, delicious Salvaggio’s sandwiches and music, what more could you ask for in a post race spread!

2011 winner - Platte River Half Marathon; 2010 winner Stadium Stampede; 2009 winner - Panicking Poultry; 2008 winner - Slacker Half Marathon; 2007 winner - Horsetooth Half Marathon; 2006 winner - Runnin’ of the Green 7K

Best Weekend Getaway: Mt. Sneffels Marathon

Need a reason for a weekend trip to

the Western Slope? Why not try the Mt Sneffels Marathon and Half in Ridgeway!

2011 winner - Steamboat Marathon; 2010 winner - Canyonlands Half Marathon; 2009 winner - Gateway Canyons Series; 2008 winner - Lead King Loop; 2007 winner - Breckenridge Crest Marathon; 2006 winner - Estes Park Marathon; 2005 winner Durango Marathon

Best Triathlon: Boulder Peak Triathlon

This International Distance Triathlon in Boulder is one of the most competitive triathlons in the country.

Best Mud Run: Tough Mudder

Held at Beaver Creek Resort, this

12M obstacle course will test even the strongest people.

JOE GRANT AT THE HARDROCK 100.

Award Rules: The 2011 race winner was not eligible to win in the same category in 2012. To be eligible for race of the year, an event must be at least five years old. There were more than 1,200 responses to our online survey.

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YO UTH R U N N I N G

CROSS COUNTRY NEWCOMERS AND COMEBACK KIDS The talk of Major League Baseball this year has been about fresh faces like Mike Trout and Bryce Harper. Even during a dismal Rockies’ season, there is excitement about young players like Josh Rutledge and Wilin Rosario. The same can be said of the 2012 Colorado high school cross country season.

And like baseball, where a team with a proud past like the Baltimore Orioles made a resurgent run at the AL East crown, there have been teams that have returned to the lofty perches they once occupied. By Bill Stahl 18 coloradorunnermag.com

DENVER EAST WON the 5A state soccer championship a year ago, and now a couple of its players have given a double shot in the arm to the Angels’ cross country team, which first cracked the Milesplit rankings top 10 at the end of September.

Junior Cerake Geberkidane hasn’t been a stranger to cross country observers since he battled the leaders in the 2011 State cross country meet, only to fade to 11th. After a summer in which he tore up the Junior Olympic circuit, notching a 1500 meter PR of 4:01.42 and winning the 3000 meter nation-

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als with an 8:51.63, Geberkidane had a dominant first month of the cross country season. He won the Arapahoe, Centaurus, Denver North, and Arvada West Invitationals in succession, scoring a 15:39 5K PR at Centaurus, a time only exceeded through September by Liberty’s Clayton Shumway.

Coach Steve Kohuth shares Geberkidane with the soccer team, as he also does with his older brother Ashi, who plays for the Colorado Rapids Academy team and has come out for cross country for the first time to give the Angels a formidable

ALAINA ANDERSON OF POMONA, ERIN HOOKER OF FORT COLLINS, AND JORDYN COLTER OF CHERRY CREEK LEADING THE CHEYENNE MOUNTAIN STAMPEDE.

TUCKER HAMILTON OF RAMPART LEADING THE ROCK CANYON INVITATIONAL.

1-2 punch. Ashi placed second at both the Denver North and Pat Patten Invitationals. Senior Andrew Wise has provided good support while a host of teammates battled for the fourth and fifth spots on the varsity squad.

“Cerake is such a nice person,” said Kohuth.

“He’s a great guy, always smiling, loves everything and everybody, and he’s a great leader. He just loves to run and has this amazing work ethic. This was the first summer we were able to get some miles into him. His potential is limitless.”

So much of the focus in 5A has been aimed in recent years on schools up north, but this year Rampart has somewhat quietly ascended the ranks from Colorado Springs. The Rams’ Tucker Hamilton burst out of relative obscurity (42nd at last year’s state cross country meet) on the heels of higher mileage following last cross country season to stand out at numerous meets the first month of the season. In his trademark brightly-colored socks, he was second at the so-called pre-State meet Cheyenne Mountain Stampede as well as at Centaurus, third at Liberty Bell in a PR of 15:42 (a school record), then romped to big victories at the Rock Canyon and Thornton Invitationals. His time at Thornton nearly matched his Liberty Bell clocking, validating his bid to place highly at the

“‘HAVING A TEAM THAT HAS BEEN TAKING IT SERIOUSLY HAS REALLY HELPED ME STAY FOCUSED BECAUSE THEY WANT TO WIN STATE.” - TUCKER HAMILTON State meet at the Penrose Equestrian Center in his hometown on Oct. 27. With support from Reid Bartels, Ben Dingman, Jack Pfister, and Eddie Barker, who had all run 17:02 or better by the end of September, the senior-heavy Rams stand a decent chance to make noise in the championship season.

“Coach (Robert) Young has helped me run a better mental race,” said Hamilton, who is fixated upon potentially running for Yale in the future. “I could psych myself out early on in a race if I didn’t feel right. We focused on where I can relax the

first mile, get a good rhythm, and increase my pace so my last mile is my fastest.

“I’ve been running since I was seven, so I take running really seriously. Having a team that has also been taking it seriously has really helped me stay focused because they want to win State as a team,” said Hamilton, who is also Rampart student body president, vice-president of the Spanish Club, and performs in the school’s theater department.

Coach Jonathan Dalby would like to play it down, but his Mountain Vista boys haven’t escaped notice that they may be the team to beat at the State meet. The Golden Eagles are loaded with no fewer than eight or nine boys who can go sub-17, led by junior Andrew Walton, who finished only 12th at State in 2011, but has run sub-16 this season, and looks to be a threat down the stretch. Mountain Vista got the better of Fairview at the early-season St. Vrain Invitational, and the two schools seem a good bet to bang heads at the state meet. With the strong trio of Bridger Tomlin, Cory Munsch, and Kyle Lund leading the way in the top 10, the Knights scored an impressive 24-point victory over Fort Collins at Liberty Bell on Sept. 14. The Lambkins graduated most of their familiar names and are staying in the mix with a balanced selection of runners who have cut their teeth as JV runners, which at Fort Collins is still better than many other schools’ varsities.

The Detroit Tigers are sporting the extremely rare Triple Crown winner in Cabrera, and Fort Collins and Cherry Creek have their own MVPs who raced sparingly in September but are still making noise. The Bruins’ diminutive Colter won the Cheyenne Mountain Stampede and Cherry Creek Invitational. She then blew away the Liberty Bell field in 17:01, smashing by a whopping 33 seconds the course record set two years ago by Eleanor Fulton of Highlands Ranch, and igniting debate whether the sophomore could break the all-time state record believed to be held by Melody Fairchild.

The Lambkins’ Erin Hooker ran a relatively pedestrian fourth at the Cheyenne Mountain Stampede before a 17:37 second-place finish at Liberty Bell behind Colter. Hooker and teammate Devynn Miller led Fort Collins to the Liberty Bell crown by 10 points over old foe Monarch, and the two look likely to do battle right to the end. Coach Kent Rieder’s Coyotes have a bevy of sub-19 minute runners in Claire Green, Kaitlyn Benner, Ashley Litoff, Karina Mann, and Taylor Floming who all return from a team that scored a decisive win at the 2011 State meet. Heather Bates and her Pine Creek squad always remain visible as contenders as well. Another girl looking to have a say on who is the State titlist is Alaina Anderson of Pomona, who won the Division 2 race at Liberty Bell by a wide margin in 18:00, and also swept the titles at Centaurus and Dave Sanders.

The 4A boys shaped up as one of the better tilts in the state worthy of a heated pennant race. Two Colorado Springs schools, Coronado and State meet host Cheyenne Mountain, are vying with Thompson Valley and Centaurus for top honors.

Coronado edged ahead of Mountain Vista at the Cougars’ own invitational and then finished behind only Mountain Vista at the Dave Sanders Invitational on Sept. 28, with junior Bailey

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Roth capturing the individual title. Dan Egger, Andres Luna, and Adam Egger all finished in the top 20 as well. Cheyenne Mountain cruised to a 35-point win over Thornton at Liberty Bell.

Senior Josh Fowler, 13th at last year’s State meet, clocked 15:52, with teammate Zach Kuzma not far behind. Thompson Valley’s Daniel Lara has built upon an impressive junior campaign to put himself in contention for state honors, having run 15:50 at Liberty Bell, as has Centaurus’ Chandler Reid, who ran 15:44 there. Reid also won the Dave Sanders Invitational. Expect him to be in the mix for the individual state title with the likes of Eli Hemming of Ponderosa, Jackson Sayler of Evergreen, and Joe Maloney of Durango.

After years and years and years of dominating the 3A girls’ ranks, Colorado Springs’ The Classical Academy has moved up to 4A competition, where they’re still battling for top honors, but certainly have some competition from Loveland-based Thompson Valley. At the Brooks/TCA Titan Thunder Invitational on Sept. 29, the home team had its top five averaging 19:12 with a stingy 1:06 spread, finishing only behind 5A powers Fort Collins and Pine Creek. Coach Alan Versaw’s crop of top performers includes junior Lauren Hamilton (seventh at last year’s state meet), who ran a PR of 18:31 there, sophomore Maddie Mullen, and senior Megan Brunette (eighth at 2011 state). Thompson Valley, coached by Matt Norton, finished first among 4A schools in its division at Liberty Bell, far out-pacing rival Broomfield. Sophomore Megan Irvine has had an up-and-down season, but sped to an 18:33 at Liberty Bell for fourth-place, while fellow soph teammate Kendra Larson clocked an 18:47 there. Eagle County’s Battle Mountain also lurks in the background. Huskies senior Mandy Ortiz, daughter of ultramarathon legend Anita Ortiz, has overcome ailments to win the Cheyenne Mountain Stampede and then post an impressive 18:38 PR during a Liberty Bell runner-up finish behind Ali Deitsch of Palmer Ridge. Niwot’s Elise Cranny, a junior, didn’t run at Liberty Bell, but has dominated everywhere else she’s run, including earning gold medals at St. Vrain and Broomfield, and then running an eye-opening 17:36 PR at Stanford, CA on Sept. 29. Katie Rainsberger of Air Academy, daughter of former US champion Lisa Rainsberger, has made an auspicious freshman season, posting a win at the Cheyenne Mountain Stampede and then an 18:05 PR at the Brooks/ TCA Thunder Invitational.

Broomfield’s Holy Family is vying for the top spot on both the boys’ and girls’ sides in the 3A competition. However, the Peak to Peak boys in neighboring Lafayette held the top spot through September. Backed by four runners averaging a hair under 17 minutes, the Pumas scored a 10-point victory over the Tigers at Liberty Bell. Senior Cameron Healy led Peak to Peak with a 16:47, following a win in his division at the Cheyenne Mountain Stampede. Healy is amply supported by brothers Riley and Justin Rodenburg, and Stephen Rice, one of a long line of Rice brothers who have run for the Pumas. Oldest brother Jonathan once ran for Holy Family, and Coach Dave Good’s strong squad now includes school record-holder Sean Ankarlo, whose 16:21 PR placed him fourth at 20 coloradorunnermag.com

AFTER YEARS AND YEARS AND YEARS OF DOMINATING THE 3A GIRLS’ RANKS, THE CLASSICAL ACADEMY HAS MOVED UP TO 4A COMPETITION. Liberty Bell, and juniors Erich Hixson and Aaron Hillman. Garrett Coles, who handily won the Division 2 race at the John Martin Invitational in Fort Collins on Sept. 21, and Dan Eberhard lead a veteran University squad that could also rally down the stretch, along with the always-dangerous Frontier Academy. Brush’s Anthony Thomas, eighth at the 2011 State meet, and winner at the St. Vrain Invitational, barely outleaned Faith Christian’s Luke Yeager at the tape at Liberty Bell, setting up what could be a thrilling finish at the State meet. Beetdigger Coach Jeff Marcus thought that Thomas still had his best race ahead of him while keeping an eye on Coles, Yeager, Frontier Academy’s Chris Baker and Chibuikem Nwizu, and Lamar junior Josh Davis, a victor in races hosted

by Canon City, Pueblo Central, and Vista Ridge.

Metro League rivals Holy Family and Kent Denver have see-sawed among the top teams in 3A girls. The Tigers’ school record-holder, junior Lindsey Chavez, has strong support from younger sister Katie, a sophomore, and senior Danielle Medearis. The Sun Devils have a tight pack with Jen Lehr, Caroline Kawula, Erica Seff, and Courtney Kolberg, which let them eke out a one-point triumph over Holy Family at Liberty Bell and a

November/December 2012

strong third-place finish at the Brighton Runner’s Roost Invitational. Molly Morrison paces Frontier Academy, having taken third at Liberty Bell behind Kelsi Lasota of Estes Park, who pulled away from Berthoud’s Kiah Leonard. Down in southwest Colorado, Bayfield’s Eva Lou Edwards served notice that she is the girl to beat after posting a 17:41 at the Anna Banana Memorial in Grand Junction, not only beating all-comers from 4A and 5A schools, but blasting them with a 49-second margin of victory. That was one of four straight titles for Edwards to begin the season.

When Lyons reloads, it merely means Coach Mark Roberts calls up another family member from the “farm team.” This year, freshman Paul Roberts is the man to beat in 2A boys. He made his debut winning the Cheyenne Mountain Stampede, and added a 16:18 PR at Lyons’ own St. Vrain Invitational. Another family act, Joel and Marcel Such backup Roberts. Miriam Roberts, a junior, is leading the Lyons girls. The Lyons boys and girls will have stiff challenges from Hotchkiss.

The Bulldogs boys are led by Cody Bartlett, who had a 16:21 PR at the Anna Banana, and on the girls’ side by Natalie Anderson. But Roberts and Bartlett will likely be chasing William Scoggins at the State meet, who despite being from 2A Rangely, distanced himself from many large school competitors in breaking the tape in 16:03. Scoggins also won invitationals hosted by Basalt, Eagle Valley, and Moffat County.

The adage that the pennant races heat up as the weather gets cooler can certainly be applied to this year’s cross country season and like the 2012 baseball season, when young meets old, the action should be fiery.

Bill Stahl coaches cross country at Brighton High School. He owns a youth sports business called i9 Sports. After tearing both Achilles in the past year, he’s glad he only has two of them.

WET ACTION AT THE BRIGHTON RUNNER’S ROOST INVITATIONAL.

the

REPLACEMENT IT’S 5:20 AM, the alarm goes off. Crap! I shouldn’t have stayed up until 11:30 playing Words With Friends and snooping on my ex boyfriend’s, ex wife’s new boyfriend’s sister’s Facebook page. As I reach for the snooze button, I knock off a few self help books, a cherry chapstick and what sounds like a bottle of hand lotion onto the floor. “I’ll just run tonight,” I mumble to myself. I’m still contemplating, but it’s too late. My crazy three-year-old blue heeler Tuck has left me no choice. He leaps onto the bed, pounces on my half awake body and obnoxiously claws at my cheek. I bury my head into my pillow, yet he continues to persist and repeatedly digs his long, pointy snout into the nape of my neck. Irritated and exhausted, I finally give in and get out of bed.

Tuck watches my every move. “Where is she going?” he wonders. “Is she headed to the sock drawer? YES ! She’s headed to the sock drawer meaning we are going for a R-U-N!” Tuck turns into a full blown maniac squealing, grunting and barking incessantly. His 45-pound body lunges, bounces and almost knocks me off my feet. “Knock it off!” I holler and throw him outside in the yard so I can get dressed in peace.

After five minutes of searching for my left shoe, I open the back door and Tuck patiently waits for me.

Staring at me, his tail thumps like fingers drumming on a desk. I start my Garmin, he hears the high pitched beep, and we’re off and running. Tuck knows the drill. He darts out in front of me, looks back a few times and meets me at the bottom of our long dirt driveway waiting for me to put on his leash.

It is light and the air is cool and clean. Glade Park, the boonies... just Tuck and I on our morning run.

We have the road to ourselves. I tether Tuck’s leash onto my waist and we head down the open country road. I hear a rooster crowing from the distance, birds conversing and the sound of my shoes crunching on the gravel. Our connected shadows hovering over the double yellow line. My mind begins to drift. I think about my recovery from a two-year nightmare of anxiety, depression, and prescription drugs that nearly killed me. I think about the pain I caused both my husband and mother. I think about losing my mother to lung cancer last year and how it still hurts. I think about how much I’ve overcome and how running with my crazy pal has allowed me to reflect, explore wonder, imagine, vent, laugh and cry.

Tuck has gone through some tough times as well.

Three years ago I found him on Craig’s List as he was scheduled to be euthanized from a Wyoming shelter the following day. I really didn’t want him but decided to “foster” him because I felt sorry for him.

I was still very ill and grieving my beloved heeler Walker, but everyone seemed to think I needed a dog and with reservations, I ended up adopting him. Jokingly, I called Tuck, “ The Replacement” and I really meant it.

As we approach the steepest hill of the day I shout, “Hey Tuck, where’s the squirrel?” In an instant, I feel a huge jolt as he accelerates up the hill and tows me up to the top. A few minutes later, we pass a house, more like a beat up shack where three poor brown labs are penned up in separate cages. I get sick to my stomach each time I pass that place. I see that scrawny, white bearded hillbilly man out front and fantasize about telling him off. Tuck glances over at

the dogs and continues to move onward, enjoying his life and freedom.

My mind wanders again. This time I wonder what I should wear to school today. Next, I debate on whether to buy that expensive rug that I’ve been eyeing, but really can’t afford. And then there’s Kendra, my emotionally disturbed student who I worry about 24/7. What’s going to happen to her when she goes to Arizona and she spends the summer with her loser mother? And my next race?

What should I train for next?

I feel another tug at my waist. Tuck spots a cotton tail, grunts loudly, tries to chase it, but finally realizes it’s a losing battle. We turn into the driveway, both out of breath, feeling revived and ready for the day. I bend down, unhook his leash and whisper in his ear, “You’re your own person, buddy. I really do love you, but don’t tell anyone.” I give him a quick scratch under the chin and kiss the top of his nose. He looks up at me thanking me for our special time together. As I walk up the driveway, Tuck takes off and gracefully slaloms through the sagebrush. I reflect on our painful histories, my resistance to accept him and the bond that’s taken a while to create. And by the way, he’s no longer the “The Replacement” and this time... I really mean it.

Jami Ascherman has been running since she was a teenager and was raised in Denver. She lives in Grand Junction/Glade Park with her husband Mark and two crazy heelers Tuck and Sunny. Jami teaches Special Education and Reading Recovery in District 51 in Grand Junction. Due to Tuck’s antics, Jami is currently unable to run due to a broken big toe.

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coloradorunnermag.com 21

R AC E R E PO RTS

Kogo Wins Rock ‘n’ Roll Denver Marathon

The third Sports Authority Rock 'n' Roll Denver Marathon and Half Marathon and the inaugural Rock 'n' Roll Denver Bike Tour transformed the streets of the Mile High City on September 22. Participants started their race in the summer and finished in the fall, thanks to the Autumn Equinox. Andrew Lemoncello of Scotland was first across the finish line in Civic Center Park, covering the 13.1 mile course in 1 hour, 6 minutes, 12 seconds, while Rui Aoyama of Japan was crowned the women's half-marathon champion in 1:14:35.

"I'm just happy to have done well, especially since this is my first race at altitude," said Lemoncello, 29, who returned to racing for the first time today since suffering a severe hamstring injury in 2011. "I was putting in some surges early on to see how the competition would respond. I put everything I had into the last hill and luckily I had enough of a break to feed off that and keep the lead. I love Denver - I'm still trying to persuade my wife to move here, it's really lovely."

Lemoncello and half-marathon runner-up Kenyon Neuman (1:06:28), split off from a pack of eight runners around mile 5. At mile 11, Lemoncello broke away and held the lead to the finish.

In the women's 13.1 mile race, Nuta Olaru, 42, originally from Romania and now a U.S. citizen, placed second for the third year in a row with her 1:15:00. Moeno Nakamura was the third female finisher, clocking 1:16:01.

"The women's race was strong," said

Olaru. "When I started, I pushed hard the first 8 miles, but after that (Rui Aoyama) caught me and it was too late. I wanted to run faster, but it's ok. It's two weeks before I compete in the Trin Cities Marathon and then the U.S. Masters Championships so I feel ready for that."

Abraham Kogo of Kenya, 32, captured the marathon in 2:27:58 and Mizuho Nasukawa of Japan, also 32, finished unchallenged among the women in 2:37:05, a new State record. Local Matt Dewald, who took third place in 2:33:44, led the opening miles with a one minute lead in front of the lead pack. At mile 16, Kogo caught Dewald, and made a decisive move to secure first place, which he maintained to the finish line.

Dave Scudamore, the 1997 USA Marathon champion, 42, finished runner-up in 2:32:58. Last year's winner, Chris Siemers helped pace the women's marathon third place finisher Paige Higgins (2:52:29) earlier in the race. Siemers ultimately fell back to fourth place, finishing in 2:36:10.

For the first time, bicyclists of all skill levels took part in an unprecedented ride at the Rock 'n' Roll Denver Bike Tour including Denver Nuggets guard Corey Brewer. The inaugural event welcomed 750 cyclists along 24 miles of the marathon course prior to the start of the race, giving participants a unique opportunity to ride closed streets and enjoy the Rock 'n' Roll experience on two wheels.

by Amana Miyamae Results listed on page 26.

JAPAN’S MIZUHO NASUKAWA SETS A NEW ALL-COLORADO MARATHON RECORD OF 2:37:05.

Dobson Shatters Record at Pikes Peak

SWEDISH MOUNTAIN RUNNER EMILY FORSBERG WINS THE PIKES PEAK MARATHON.

22 coloradorunnermag.com

The 57th running of the Pikes Peak Ascent and Marathon was quite a show. Top competitors from all over the world came to Manitou Springs in August to compete in America’s Ultimate Challenge. With beautiful weather conditions, albeit a bit chilly atop Pikes Peak, runners made their way from downtown Manitou Springs at 6,330 feet to the top of Pikes Peak at 14,115 feet.

In the Ascent, Kim Dobson, 27, of Grand Junction, rewrote history, finishing in 2 hours, 24 minutes, 58 seconds, crushing the women’s course record by an astounding 8:32.

With the win, Dobson also captured the new $5,000 Ascent Bounty prize, given to the first woman to eclipse the 2:32 mark. Race officials and fans gasped in disbelief as she approached the finish with her arms spread wide in celebration.

Dobson’s time was fast enough for a sixth-place finish overall. She crossed the finish line a few steps in front of three-time Ascent champion, Simon Gutierrez.

In the men’s race, Golden’s Jason Delaney took top honors in 2:13:18 for his first overall victory in his third attempt.

In the marathon, there was no surprise in the men’s race, as top finisher Killian Jornet Burgada of Spain lead most of the way and came into the finisher’s chute first, with a time of

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3:40:26. Jornet set a new descent age-group record in the 20-24 group of 1:21:41. Coming in second was Colorado Springs’ own Alex Nichols in 3:47:22. Hot off his win at the Gore-Tex Transrockies RUN3 race, Max King of Bend, Oregon took third in 3:50:10.

In the women’s marathon, Emily Forsberg, originally from Sweden but now calling Colorado Springs home, came away with the win in 4:28:07. Forsberg also set a new descent age-group course record in the 25-29 group of 1:34:09. Hot on her heels was Kasie Enman of Huntington, Vermont who finished in second in 4:28:25. Rounding out the top three was another Spaniard – Barcelona’s Mireia Varela, who finished up the marathon in 4:32:13.

Almost 800 participants conquered the Pikes Peak Marathon, and afterwards they lounged in Soda Springs Park, across from the finish line, enjoying on-site massages, food and Pikes Peak Brewing Co. beer. The awards ceremony, conducted by Bart Yasso, not only highlighted the top finishers, age-groupers and doublers, but also showcased what has made the Pikes Peak Marathon as special and legendary as it is.

Results listed on page 24.

Photography By VICTOR SAILOR / PHOTORUN.NET, MARATHONFOTO.COM, AND RUNNINGGURU.COM

Records Set at The Bear Chase

With the best weather conditions The Bear Chase has seen since its first race in 2010, over 900 runners took to the trails of Bear Creek Lake Park for the third annual Bear Chase Trail Race in Lakewood, Colorado.

With a stacked field in each event distance – the 50 Mile, 50K, Half Marathon and 10K – the excitement in the air was palpable and contagious.

In the 50 Mile race, 41-year old Kelly Knowles of Golden took top honors with a blazing 6:50:54 finishing time. Tim Host of Santa Fe, NM grabbed second in 7:16:58 and Jeremy Duncan of Carbondale, CO rounded out the top three in 7:19:20.

In the women’s 50-miler, 41-year old Gayle Zorrilla of Golden took first place and set a new course record in 8:14:40. Meredith Terranova of Austin, Texas took second in 8:29:39 and 43-year old Colorado Springs resident Tonia Smith finished in third in 8:39:02.

New course records were set in both the men’s and the women’s 50K races, with Joel Hamilton now holding course records in both the men’s half marathon (2011) and the men’s 50K with his finish on Sunday of 3:24:25. Paul Hamilton finished right after in 3:26:23 and Austin Johnson took third in 3:35:24.

Jeanne Cooper of Eagle, CO claimed the new course record in the women’s 50K with a 4:02:08 finishing time. 39-year old Lisa Javernick of Loveland took second in 4:19:16 and Edwards, CO’s McKenna Douglas rounded out

the top three in 4:22:37.

The largest race of the day was the half marathon, boasting over 400 participants.

The men’s race saw Josh Wright of Lakewood take first in 1:17:06, with Luke Crespin of Littleton nabbing second in 1:25:06. Hot on Crespin’s heels was John Franzen of Denver who finished in third in 1:25:47.

Setting a new course record in the women’s half marathon race was Boulder’s Katie Blackett who finished in 1:29:31. Malia Mullen of Edgewater came in second in 1:31:08 and Sarah Pizzo of Denver rounded out the top three in 1:33:46.

Finally, in the Baby Bear 10K race, all three of the men’s top 10K finishers were under the course record time, but only one could prevail with a new record, and that was Matthew Kempton of Denver in 34:21. Less than 20 seconds separated first and second, as Keith Solverson of Aurora came in at 34:41. Rounding out the top three was 26-year old Kyle Pietari of Edgewater who finished in 37:34.

In the women’s 10K, Heather Utrata came out to defend her 2010 course record, and while she didn’t set anything new, she did come away with a win and fourth place overall in 39:43. Second place belonged to 23-year old Quinn Cooper of Lafayette who finished in 46:32.

by Amanda Hodges Results listed on page 26.

JOEL HAMILTON OF LAKEWOOD SETS A NEW COURSE RECORD IN THE BEAR CHASE 50K.

Retro Run 5K Blasts to the Past

August 26th was a blast to the past as runners converged on Sloan’s Lake in Denver for the first ever Retro Run 5K. The race, hosted

by Fit5280, attracted over 2,000 participants donning their best 60s, 70s and 80s wear for the event. While the race was non-competitive and not timed, its purpose, according to race organizers, was to encourage a healthy lifestyle while still having fun.

A warm morning greeted runners on the south side of Sloan’s Lake, but that didn’t deter participants from taking part in a pre-race warm-up and making their way around the park to the finish line where an abundant expo and post-race party were underway. Runners danced

THE START OF THE 80S RETRO RUN IN DENVER.

their way around to each of the vendors as an 80s retro band entertained the crowd.

While there were no awards or top finisher presentations, there was a rather comical costume contest for both men and women and their furry friends. All participants received an 80s Retro Run t-shirt and sunglasses.

November/December 2012

coloradorunnermag.com 23

R AC E R E S U LTS Firefly Run 5K August 17, 2012 Denver, CO 1,918 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,280’ - Course Records: new race Overall Male: 1. Frank Therrian, 28, Kingman, AZ, 17:42; 2. Sammy Sternburg, 22, Englewood, CO, 18:12; 3.

Kevin Hickman, 35, Denver, CO, 18:40; 4. Josh Miller, 38, Lakewood, CO, 19:06; 5. Jared Schiltz, 35, Denver, CO, 19:06. Masters (40+): 1. Joseph Seminaro, 48, Aurora, CO, 22:36; 2. Todd Johnson, 48, Greenwood Village, 23:08; 3. Jim Sundeen, 45, Denver, CO, 25:21. Grand Masters (50+): 1. Clark Fox, 50, Denver, CO, 20:06; 2. Ray Alvarado, 55, Lakewood, CO, 23:14; 3. Brad Deroo, 56, Platteville, CO, 23:20. Seniors (60+): 1. Ross Westley, 76, Arvada, CO, 32:08; 2. Donald Wikholm, 65, Pinson, AL, 32:43; 3.

Dennis Wentworth, 60, Marshfield, MO, 34:55. Overall Female: 1. Amanda McCracken, 34, Boulder, CO, 19:24; 2.

Ashley Taylor, 24, Denver, CO, 20:28; 3. Alexis Heimann, 27, Denver, CO, 20:40; 4. Emily Dugan, 33, Denver, CO, 21:33; 5. Margaret Forbes, 28, Denver, CO, 21:36. Masters (40+): 1. Andrea Swayze 42, Loveland, CO, 24:09; 2. Susan Person, 47, Arvada, CO, 24:33; 3. Deanette Bielby, 40, Littleton, CO, 24:58. Grand Masters (50+): 1. Joan Rinn, 51, Denver, 27:06; 2. Liz Harris, 50, Westminster, CO, 28:24; 3. Diane Witters, 52, Golden, CO, 28:27. Seniors (60+): 1. Patricia Kinkel, 62, Denver, CO, 28:59; 2. Carol Robbins, 70, 30:12; 3. Beverly Wood, 62, Bluffton, SC, 32:16.

Pikes Peak Marathon & Ascent August 18-19, 2012 Manitou Springs, CO 2,420 Finishers (26.2M - 739, 13.1M - 1,681) - Timing by: Pikes Peak Road Runners - Elevation: Start = 6,300’, Ascent Finish = 14,050’, Marathon Finish = 6,345’ - Course Records: Marathon = Matt Carpenter, 3:16:39 (1993); Lynn Bjorklund, 4:15:18 (1981); Ascent = Matt Carpenter, 2:01:06 (1993); Lynn Bjorklund, 2:33:31 (1981) 26.2M Overall Male: 1. Kilian Jornet Burgada, 24, Puigcerda, ESP, 3:40:26; 2. Alex Nichols, 27, Colorado Springs, CO, 3:47:22; 3. Max King, 32, Bend, OR, 3:50:10; 4. J. Marshall Thomson, 33, Crested Butte, CO, 3:57:41; 5. Greg Vollet, 37, Frabce, FRA, 4:08:09. Masters (40+): 1. Dave Mackey, 42, Boulder, CO, 4:17:51; 2. Chris Dickey, 41, Gunnison, CO, 4:31:36; 3. Brett Wilson, 44, Colorado Springs, CO, 4:36:34.

Grand Masters (50+): 1. Rick Shoulberg, 51, Guffey, CO, 5:25:24; 2. Dan Turk, 51, Fort Collins, CO, 5:30:47; 3. Stuart Siekmeier, 50, Centennial, CO, 5:33:21. Seniors (60+): 1.

Harry Ladewig, 61, Englewood, CO, 6:09:48; 2. Michael Fields, 62, Garland, TX, 6:19:44; 3. Ray Eck, 65, Colorado Springs, CO, 6:20:25. Overall Female: 1. Tina Emelie Forsberg, 45, Colorado Springs, CO, 4:28:07; 2. Kasie Enman, 32, Huntington, VT, 4:28:25; 3. Mireia Varela, 24, Barcelona, ESP, 4:32:13; 4. Michele Suszek, 30, Littleton, CO, 4:42:38; 5. Lauren Jeska, 37, Taliesin Machynlleth, GBR, 4:47:25. Masters (40+): 1. Yvonne Carpenter, 47, Manitou Springs, CO, 5:08:50; 2. Katie Katalin, 42, Colorado Springs, CO, 5:37:28; 3. Karen Brennan, 45, Castle Rock, CO, 5:38:39. Grand Masters (50+): 1. Kimberly Greer, 51, Larkspur, CO, 6:02:53; 2. Deanna McLaughlin, 56, Salt Lake City, UT, 6:10:29; 3. Diane Wright, 50, Colorado Springs, CO, 6:13:14. Seniors (60+): 1. Stephanie Wiecks, 65, Palmer Lake, CO, 7:23:44; 2. Shane Holonitch, 61, Littleton, CO, 7:25:15; 3. Betty Wagner, 61, Portland, OR, 7:39:29.

13.1M Overall Male: 1. Jason Delaney, 32, Golden, CO, 2:13:18; 2. Rickey Gates, 31, Woody Creek, CO, 2:15:42; 3. Ryan Hafer, 26, Colorado Springs, CO, 2:16:34; 4. Sage Canaday, 26, Boulder, CO, 2:21:16; 5. Steven Stoot, 21, Colorado Springs, CO, 2:22:48. Masters (40+): 1. Simon Gutierrez, 46, Colorado Springs, CO, 2:25:02; 2. Gerald Romero, 40, Colorado Springs, CO, 2:29:56; 3. Mark Mayall, 40, Maynard, MA, 2:32:21. Grand Masters (50+): 1. Mike Kloser, 52, Vail, CO, 2:42:40; 2. Thomas Kehoe, 50, Boulder, CO, 2:50:52; 3. Steven Schuman, 50, Beverly Hills, CA, 2:58:53. Seniors (60+): 1. Bob Evers, 61, Park City, UT, 3:05:53; 2. Michael Donovan, 60, Rio Rancho, NM, 3:06:47; 3. Herman Polich, 60, Colorado Springs, CO, 3:28:35.

Overall Female: 1. Kim Dobson, 28, Grand Junction , CO, 2:24:58 CR; 2. Ellie Keyser, 23, Fort Collins, CO, 2:38:11; 3. Brandy Erholtz, 34, Evergreen, CO, 2:45:40; 4. Lisa Goldsmith, 47, Nederland, CO, 3:03:29; 5. Amanda Ewing, 31, Colorado Springs, CO, 3:03:36. Masters (40+): 1. Lisa

24 coloradorunnermag.com

Goldsmith, 47, Nederland, CO, 3:03:29; 2. Rochelle Persson, 44, Colorado Springs, CO, 3:05:52; 3. Anita Ortiz, 48, Eagle, CO, 3:15:12. Grand Masters (50+): 1. Deborah Evans, 55, Colorado Springs, CO, 3:27:14; 2. Janice Flynn, 53, Colorado Springs, CO, 3:31:29; 3. J’ne Day-Lucore, 51, Denver, CO, 3:35:15. Seniors (60+): 1. Shane Holonitch, 61, Englewood, CO, 4:21:10; 2. Kathy White, 61, Lakewood, CO, 4:42:57; 3.

Janet Peart, 60, Ridgway, CO, 4:56:32.

Heart & Sole Half Marathon August 19, 2012 Boulder, CO 1,081 Finishers (13.1M - 655, 10K - 426) - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5,430’ - Course Records: 13.1M = Patrick Rizzo, 1:08:18 (2011); Tera Moody, 1:17:48 (2010); 10K = Japheth Ng’ojoy, 31:59 (2011); Nuta Olaru, 35:55 (2011) 13.1M Overall Male: 1. Kenyon Neuman, 25, Boulder, CO, 1:06:56 CR; 2. Jeremy Freed, 25, Boulder, CO, 1:07:37; 3.

Patrick Rizzo, 29, Boulder, CO, 1:08:01; 4. Tyler McCandless, 25, Boulder, CO, 1:08:24; 5. Chaiwat Engtrakul, 36, Louisville, CO, 1:20:21. Masters (40+): 1. Bobby Stuckey, 42, Boulder, CO, 1:24:55; 2. Daniel Blausey, 49, Boulder, CO, 1:30:20; 3. Stuart Geer, 45, Boulder, CO, 1:31:04. Grand Masters (50+): 1. Ken Miller, 55, Pullman, MI, 1:31:33; 2.

Adam Vinueza, 50, Louisville, CO, 1:31:43; 3. David Wheeler, 54, Boulder, CO, 1:32:06. Seniors (60+): 1. Willia Pittenger, 61, Boulder, CO, 1:41:49; 2. Frank D’Ovidio, 62, Littleton, CO, 1:50:36; 3. Bob Kilcullen, 66, Longmont, CO, 1:53:58.

Overall Female: 1. Alisha Williams, 30, Colorado Springs, CO, 1:15:45 CR; 2. Nuta Olaru, 41, Longmont, CO, 1:16:00; 3. Brianne Nelson, 31, Fort Collins, CO, 1:16:11; 4. Mattie Suver, 24, Boulder, CO, 1:17:42; 5. Colleen De Reuck, 48, Boulder, CO, 1:23:17. Masters (40+): 1. Nuta Olaru, 41, Longmont, CO, 1:16:00; 2. Colleen De Reuck, 48, Boulder, CO, 1:23:17; 3. Stacey Chamberlain, 41, Boulder, CO, 1:26:20. Grand Masters (50+): 1. Laurie Brockway, 50, Boulder, CO, 1:42:39; 2. Julie Monroe, 57, Loveland, CO, 1:47:17; 3. Shari Huber, 51, Eaton, CO, 1:52:22. Seniors (60+): 1. Sherry Hansen, 60, Tucson, AZ, 2:00:59; 2. Paula Vaughan, 60, Boulder, CO, 2:03:52; 3. Joanne Harms, 60, Fort Collins, CO, 2:06:06.

10K Overall Male: 1. Matt Tebo, 23, Boulder, CO, 31:50 CR; 2. John Minen, 23, Boulder, CO, 32:31; 3. Yukio Mihara, 31, Kyoto, Japan, 32:42; 4. Jackson Friesth, 19, Louisville, CO, 32:55; 5. Bobby Reyes, 27, Boulder, CO, 34:18. Masters (40+): 1. Scott Fliegelman, 44, Boulder, CO, 37:37; 2.

Matthew Frank, 45, Louisville, CO, 38:39; 3. Bobby Lehman, 41, Erie, CO, 40:06. Grand Masters (50+): 1. Ken Youngers, 56, Decatur, GA, 37:21; 2. Patrick Gaughan, 59, Rivervale, NJ, 42:05; 3. Thomas Denning, 51, Superior, CO, 43:47.

Seniors (60+): 1. Ed Terrell, 61, Boulder, CO, 44:03; 2.

Greg Records, 60, Wichita, KS, 48:28; 3. Bill Smitham, 68, Golden, CO, 48:35. Overall Female: 1. Laura Thweatt, 23, Boulder, CO, 34:38 CR; 2. Chihiro Takato, 21, Kyoto, Japan, 34:45; 3. Noriko Higuchi, 27, Kyoto, Japan, 35:02; 4. Yuka Hakoyama, 22, Kyoto, Japan, 35:38; 5. Mikuki Fukumoto, 21, Kyoto, Japan, 36:37. Masters (40+): 1. Susan Nuzum, 45, Boulder, CO, 40:15; 2. Susie Rinehart, 41, Boulder, CO, 42:11; 3. Amanda Marks, 44, Lafayette, CO, 42:18. Grand Masters (50+): 1. Kerry Monahan Gaughan, 59, Rivervale, NJ, 48:08; 2. Jean Rachubinski, 57, Boulder, CO, 55:46; 3.

Susie Stevens, 52, Louisville, CO, 59:28. Seniors (60+): 1.

Nancy Antos, 62, Boulder, CO, 54:57; 2. Gisela Bennett, 60, Louisville, CO, 58:27; 3. Diana Bruckner, 67, Longmont, CO, 1:05:49.

Aetna Park to Park 10M/5M September 3, 2012 Denver, CO 930 Finishers (10M - 733, 5M - 197) - Timing by: Boulder Road Runners - Elevation: Start/Finish = 5,350’ - Course Records: 10M = George Towett, 48:57 (2011); Wendy Thomas, 57:37 (2011); 5M = Kenny Foster, 26:03 (2011); Paige Higgins, 30:07 (2011) 10M Overall Male: 1. Abraham Rutto, 29, Colorado Springs, CO, 51:06; 2. Jared Abuya, 34, Colorado Springs, CO, 51:29; 3. Abraham Kogo, 31, Colorado Springs, CO, 52:11; 4. Kenneth Foster, 26, Colorado Springs, CO, 52:18; 5.

Tommy Neal, 29, Colorado Springs, CO, 54:57. Masters (40+): 1. Steve Folkerts, 40, Fort Collins, CO, 56:56; 2.

Dave Scudamore, 42, Denver, CO, 57:52; 3. Tom Norris, 46, Castle Rock, CO, 1:02:33. Grand Masters (50+): 1. Andrew

November/December 2012

JUSTIN RICKS ON HIS WAY TO VICTORY AT THE AMERICAN DISCOVERY TRAIL MARATHON IN COLORADO SPRINGS.

Loizeaux, 51, Denver, CO, 1:03:59; 2. Tim Gentry, 50, Castle Rock, CO, 1:04:36; 3. Dan Spale, 56, Lakewood, CO, 1:05:13. Seniors (60+): 1. Mark Sanazaro, 61, Lafayette, CO, 1:13:39; 2. John Anderson, 64, Englewood, CO, 1:16:57; 3.

Rich Sands, 60, Centennial, CO, 1:23:42. Overall Female: 1.

Nicole Aish, 36, Arvada, CO, 1:00:16; 2. Christie Foster, 24, Colorado Springs, CO, 1:00:56; 3. Adrian Neal, 29, Colorado Springs, CO, 1:02:10; 4. Heather Utrata, 30, Englewood, CO, 1:02:56; 5. Lara Johnson, 31, Boulder, CO, 1:03:44. Masters (40+): 1. Sabine Preisinger, 43, Bailey, CO, 1:13:27; 2. Keena Metcalf, 40, Denver, CO, 1:14:02; 3. Kathy Davis, 44, Black Hawk, CO, 1:16:00. Grand Masters (50+): 1. Ellen Hart, 54, Denver, CO, 1:13:00; 2. Marianne Aiken, 51, Fort Collins, CO, 1:16:11; 3. Deb Cunningham, 50, Denver, CO, 1:19:25.

Seniors (60+): 1. Diane Ridgway, 63, Arvada, CO, 1:22:16; 2. Libby James, 76, Fort Collins, CO, 1:22:19; 3. Marijane Martinez, 60, Pueblo, CO, 1:26:10.

5M Overall Male: 1. Charles Hillig, Jr., 26, Denver, CO, 25:16 CR; 2. Jackson Friesth, 19, Louisville, CO, 26:02; 3. Brian Runyon, 31, Denver, CO, 27:32; 4. Jeff Turner, 42, Colorado Springs, CO, 28:39; 5. Marcus Corbett, 36, Colorado Springs, CO, 29:26. Masters (40+): 1. Jeff Turner, 42, Colorado Springs, CO, 28:39; 2. Matt Tartar, 41, Denver, CO, 29:53; 3. Derek Dye, 40, Denver, CO, 36:21. Grand Masters (50+): 1. Tim Noe, 50, Littleton, CO, 41:12; 2. John Aragon, 56, Parker, CO, 42:16; 3. Conrad Tseng, 52, Denver, CO, 45:17. Seniors (60+): 1. Buzz Allen, 62, Centennial, CO, 36:57; 2. Jim Martin, 61, Boulder, CO, 38:10; 3. Dan Braun, 62, Denver, CO, 42:46. Overall Female: 1. Tera Moody, 31, Boulder, CO, 28:39 CR; 2. Kristin Johansen, 26, Longmont, CO, 29:49; 3. Ashlee Nelson, 31, Colorado Springs, CO, 32:33; 4. Sara Whatmore, 28, Denver, CO, 34:48; 5. Trisha Spaeth, 35, Denver, CO, 36:33. Masters (40+): 1. Stella Heffron, 45, Parker, CO, 37:00; 2. Katrina Benes, 42, Denver, CO, 39:31; 3. Andrea Wang, 40, Denver, CO, 40:32. Grand Masters (50+): 1. Joanie Holden, 53, Littleton, CO, 37:03; 2. Jennifer Ellis, 52, Denver, CO, 40:35; 3. Angela Kuettner, 56, Denver, CO, 43:19. Seniors (60+): 1. Deb Bialeschki, 61, Estes Park, CO, 47:45; 2. Kathleen Barr, 60, Colorado Springs, CO, 55:02; 3. Jill Ozaki, 65, Lakewood, CO, 57:58.

American Discovery Trail Marathon September 3, 2012 Colorado Springs, CO Photography By DEE BUDDEN

845 Finishers (26.2M - 399, 13.1M - 446) - Timing by: Pikes Peak Road Runners - Elevation: Marathon Start = 7,250’, Half Marathon Start = 6,000’, Finish = 6,000’ - Course Records: 26.2M - Alex Nichols, 2:30:32 (2010); Michele Suszek, 2:57:04 (2010); 13.1M - Ben Payne, 1:11:11 (2004); Connilee Walter, 1:27:38 (2011) 26.2M Overall Male: 1. Justin Ricks, 32, Pueblo West, CO, 2:36:12; 2. Gary Krugger, 27, Flagstaff, AZ, 2:42:34; 3. Justin Montgomery, 36, Claremont, NH, 2:42:54; 4.

Gerald Romero, 41, Colorado Springs, CO, 2:49:56; 5.

Scott Spillman, 26, Colorado Springs, CO, 2:50:46. Masters (40+): 1. Gerald Romero, 41, Colorado Springs, CO, 2:49:56; 2. Brad Poppele, 41, Colorado Springs, CO, 2:53:14; 3.

Jonathan Drout, 40, Denver, CO, 3:02:36. Grand Masters (50+): 1. Talentino Angelosante, 53, Albuquerque, NM, 2:57:13; 2. Ray Rupel, 58, Centennial, CO, 3:18:08; 3. Steven Sellars, 52, Superior, CO, 3:22:00. Seniors (60+): 1. David Wilson, 62, Cedaredge, CO, 3:33:23; 2. Nicholas Fickling, 62, Edwards, CO, 3:40:45; 3. Marshall Stout, 60, Colorado Springs, CO, 3:54:27. Overall Female: 1. Michele Suszek, 30, Littleton, CO, 2:51:10 CR; 2. Lori Stich, 42, Colorado Springs, CO, 3:06:20; 3. Sharon Howard, 28, Parker, CO, 3:12:13; 4. Karen Plucinski, 49, Carl Junction, MO, 3:24:16; 5. Annie Sasseville, 35, Westminster, CO, 3:27:58. Masters (40+): 1. Lori Stich, 42, Colorado Springs, CO, 3:06:20; 2.

Karen Plucinski, 49, Carl Junction, MO, 3:24:16; 3. Mary Flaws, 45, Waukesha, WI, 3:29:38. Grand Masters (50+): 1. Amy McClenathan, 52, St. Petersburg, FL, 3:56:25; 2.

Susan Davis, 57, Houston, TX, 4:11:08; 3. Janet Burgess, 58, Claremore, OK, 4:12:55. Seniors (60+): 1. Carol Kinzy, 64, Pueblo, CO, 4:12:56; 2. Linda Adam-Hall, 62, Estes Park, CO, 4:18:24; 3. Corine Knudsen, 67, Olympia, WA, 4:38:21.

13.1M Overall Male: 1. Nathan Allen, 25, Steamboat Springs, CO, 1:17:22; 2. Chad Janiszeski, 26, Colorado Springs, CO, 1:21:33; 3. Ben Klungtvedt, 27, Colorado Springs, CO, 1:23:06; 4. Steven Zinn, 22, Colorado Springs, CO, 1:25:04; 5. Daniel Glass, 24, Lakewood, CO, 1:27:23.

Masters (40+): 1. Michael Shafai, 42, Colorado Springs, CO, 1:32:05; 2. Sean Ryan, 44, Colorado Springs, CO, 1:33:35; 3. Don Solberg, 43, Peyton, CO, 1:35:10. Grand Masters (50+): 1. Michael Trimboli, 53, Colorado Springs, CO, 1:33:04;

2. Humberto Paredes, 55, Pueblo West, CO, 1:39:52; 3.

Rich Hadley, 56, Florence, CO, 1:41:02. Seniors (60+): 1. Kenneth Whitelaw, 63, Colorado Springs, CO, 1:56:00; 2. Stan Richardson, 60, Colorado Springs, CO, 2:02:43; 3.

Michael Strally, 62, Greenwood Village, CO, 2:03:06. Overall Female: 1. Stephanie Meredith, 30, Colorado Springs, CO, 1:34:46; 2. Christina Callagher, 35, Monument, CO, 1:35:39; 3. Rebecca Morrissey, 32, Colorado Springs, CO, 1:37:33; 4. Kelly McRae, 30, Colorado Springs, CO, 1:38:50; 5. Angelina Byron, 32, Colorado Springs, CO, 1:39:44.

Masters (40+): 1. Rachel Kogul, 42, Aurora, CO, 1:42:51; 2.

Missy Ross, 45, Colorado Springs, CO, 1:46:15; 3. Deanna Torres, 41, Monument, CO, 1:48:02. Grand Masters (50+): 1. Georgann Richardson, 57, Colorado Springs, CO, 1:50:29; 2. Jenny Glass, 53, Colorado Springs, CO, 1:56:02; 3. Anita Shower, 52, Colorado Springs, CO, 2:00:56. Seniors (60+): 1. Joyce McKelvey, 67, Black Forest, CO, 2:07:55; 2. Judith Russell, 65, Colorado Springs, CO, 2:17:59; 3. Kay Martin, 75, Manitou Springs, CO, 2:29:09.

Carmical, 23, Aurora, CO, 23:24; 4. Pat Waspik, Denver, CO, 23:49; 5. Carly Meyer, 19, Centennial, CO, 23:54. Masters (40+): 1. Kristi Lindquist, 41, Castle Rock, CO, 24:11; 2.

Stephany Bollin, 40, Denver, CO, 26:02; 3. Lisa Fredericks, 40, Broomfield, CO, 26:04. Grand Masters (50+): 1. Trinj Caq Trien, 51, Louisville, CO, 27:38; 2. Mary Jo Fagundo, 53, Brighton, CO, 28:39; 3. Marsha Maikovich, 58, Aurora, CO, 29:03. Seniors (60+): 1. Charla Knox, 73, Aurora, CO, 35:10; 2. Barbara Pronck, 63, Denver, CO, 36:44; 3. Louise Ness, 65, Denver, CO, 37:33.

Blue Shoe Run 5K September 8, 2012 Denver, CO

Overall Male: 1. Josh Wright, 30, 16:22; 2. Omar Martinez, 26, 16:52; 3. Aaron Velo, 19, 16:56; 4. Danny Whelan, 29, 17:29; 5. Nick Maas, 30, 17:43. Masters (40+): 1. Fernando Herrera, 49, 18:09; 2. Juan Herrera, 44, 18:31; 3. Mario Garcia, 42, 19:19. Grand Masters (50+): 1. Dan Valerio, 52, 19:31; 2. Tarcisio Cruz, 51, 19:35; 3. Sebastian Preisinger, 56, 21:40. Seniors (60+): 1. Bob Cooper, 64, 21:58; 2. John Anderson, 64, 22:28; 3. Kelvin Garfit, 61, 23:01. Overall Female: 1. Bethany Hogan, 24, 20:13; 2. Casey Jongewaard, 19, 20:34; 3. Monica Sencion, 41, 20:39; 4. Sabine Preisinger, 43, 21:04; 5. Lucia Padilla, 34, 22:01. Masters (40+): 1. Monica Sencion, 41, 20:39; 2. Sabine Preisinger, 43, 21:04; 3. Sharon Argenio, 46, 22:18. Grand Masters (50+): 1. Deana Davis, 51, 23:42; 2. Sue Hammerton, 54, 26:18; 3. Christina King, 51, 26:42. Seniors (60+): 1.

Alyn Park, 61, 23:48; 2. Pat Anderson, 64, 26:33; 3. Janet Sandoval, 64, 27:07.

631 Finishers - Timing by: Timberline Timing - Elevation: Start/Finish = 5,250’ - Course Records: unknown Overall Male: 1. Matt Biedron, 36 Loveland, CO, 18:26; 2. John Lloyd, 38, Greenwood Village, CO, 19:03; 3. Rob Ellis, 31, Englewood, CO, 19:17; 4. Jeremy O’Farrell, 36, Lakewood, CO, 19:19; 5. Daniel Cnossen, 32, Fraser, CO, 19:37. Masters (40+): 1. Stephen Bales, 49, Arvada, CO, 20:55; 2. Jerico Enriquez, 49, Littleton, CO, 21:34; 3. Scott Grady, 48, Denver, CO, 21:55. Grand Masters (50+): 1. Jeff Anker, 56, Centennial, CO, 22:11; 2. Tim Forbert, 56, Bailey, CO, 23:34; 3. John Huleatt, 54, Littleton, CO, 24:28. Seniors (60+): 1. David Hill, 61, Denver, CO, 24:19; 2. Bob Tafelski, 72, Littleton, CO, 25:11; 3. Dan Braun, 62, Denver, CO, 25:43.

Overall Female: 1. Michelle Quinlan, 29, Morris Plains, NJ, 20:30; 2. Devin Muldoon, 21, Boulder, CO, 22:34; 3. Lesli

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Free Health Fair Oatmeal Baking Contest Cash Prizes for Top Finishers Registration begins December 3

Visit www.lafayettecolorado.com or call 303.666.9555 SPONSORED BY QUAKER OATS CO., COMMUNITY MEDICAL CENTER AND THE LAFAYETTE CHAMBER OF COMMERCE

November/December 2012

coloradorunnermag.com 25

R AC E R E S U LTS

DUNCAN CALLAHAN OF GUNNISON FINISHED FOURTH IN THE FIRST RUN RABBIT RUN 100M IN STEAMBOAT SPRINGS.

Steamboat Springs, CO

100M Overall Male: 1. Karl Meltzer, 44, Sandy, UT, 19:16:02; 2. Dylan Bowman, 26, Aspen, CO, 19:56:45; 3. Tim Olsen, 29, Ashland, OR, 20:28:58; 4. Duncan Callahan, 29, Gunnison, CO, 22:36:37; 5. Dave James, 34, Scottsdale, AZ, 24:01:00. Overall Female: 1. Lizzy Hawker, 35, 22:07:07; 2.

Rhonda Claridge, 45, Ophir, CO, 24:05:32; 3. Leila Degrave, 34, Evergreen, CO, 24:41:50; 4. Liz Koop, 36, Colorado Springs, CO, 27:19:31; 5. Salynda Fleury, 27, Evergreen, CO, 29:42:07.

50M Overall Male: 1. Cameron Clayton, 24, Boulder, CO, 7:09:04 CR; 2. Zeke Tiernan, 37, Basalt, CO, 7:48:40; 3.

Nic Pedatella, 27, Boulder, CO, 7:57:25; 4. Aaron Heidt, 36, Vernon, BC, 8:17:00; 5. Jesse Haynes, 39, Capistrana Beach, CA, 8:22:00. Masters (40+): 1. Travis Eddy, 42, Lander, WY, 8:55:45; 2. Steve Liechty, 42, Victor, MT, 9:23:36; 3. Don Solberg, 43, Peyton, CO, 9:36:13. Grand Masters (50+): 1.

Andrew Loizeaux, 51, Denver, CO, 10:50:19; 2. Ron Dean, 50, Colorado Springs, CO, 11:00:13; 3. Jeff O’Reilly, 52, Denver, CO, 11:17:14. Seniors (60+): 1. Glenn Jobe, 61, Sierraville, CA, 9:50:49; 2. Jake Elkins, 61, Wilson, WY, 14:00:14. Overall Female: 1. Pam Smith, 37, Salem, OR, 8:40:50 CR; 2. Kerrie Bruxvoort, 36, Broomfield, CO, 8:47:53; 3. Silke Koestner, 29, Boulder, CO, 9:09:28; 4. Julie Olsen, 30, Lafayette, CO, 9:21:31; 5. Shannon Schwab, 35, Silverthorne, CO, 10:06:53.

Masters (40+): 1. Adria Owens, 45, Louisville, CO, 11:11:16; 2. Donna Chapman, 45, Lafayette, CO, 11:19:31; 3. Annette Fortune, 44, Denver, CO, 12:01:07. Grand Masters (50+): 1.

Sharon Kuhn, 54, Durango, CO, 12:09:03; 2. Jan Rastall, 55, Fort Collins, CO, 13:23:17; 3. Susan Henry, 50, Baker City, OR, 13:32:13. Seniors (60+): No Finishers.

CO, 3:40:37; 2. Patrick Devitt, 61, Dublin, Ireland, 3:56:03; 3. Dave Diaz, 64, Pueblo, CO, 3:59:46. Overall Female: 1.

Mizuho Nasukawa, 32, Japan, 2:37:05 CR; 2. Nicole Chyr, 34, Englewood, CO, 2:51:23; 3. Paige Higgins, 30, Littleton, CO, 2:52:29; 4. Molly Smith, 32, Denver, CO, 3:06:24; 5. Bridget Tschappat, 35, Highlands Ranch, CO, 3:07:00. Masters (40+): 1. Kelly Lear-Kaul, 40, Columbine Valley, CO, 3:10:15; 2. Jill Peters, 47, Liberty Township, OH, 3:20:52; 3. Kimberly Eytel, 43, Breckenridge, CO, 3:31:35. Grand Masters (50+): 1. Michelle Hall, 52, Los Alamos, NM, 3:52:19; 2. Lila Seal, 52, Centennial, CO, 3:52:35; 3. Joy Norris, 54, Tiburon, CA, 3:53:33. Seniors (60+): 1. Joanne Harms, 60, Fort Collins, CO, 4:29:22; 2. Shelby Griffin, 63, Roswell, NM, 4:42:26; 3.

Sandra Castro, 61, Lakewood, CO, 4:47:20.

13.1M Overall Male: 1. Andrew Lemoncello, 29, Flagstaff, AZ, 1:06:12; 2. Kenyon Neuman, 25, Boulder, CO, 1:06:28; 3. Josh Eberly, 31, Gunnison, CO, 1:07:30; 4. Tommy Greenless, 30, Walnut Creek, CA, 1:08:25; 5. Greg Reindl, 28, Denver, CO, 1:08:58. Masters (40+): 1. Pepi Peterson, 44, Hudson, MA, 1:15:46; 2. Gerald Romero, 41, Colorado Springs, CO, 1:18:14; 3. Matt Lohrentz, 43, Arvada, CO, 1:20:53. Grand Masters (50+): 1. Dane Spale, 56, Lakewood, CO, 1:21:56; 2. Adam Vinueza, 50, Louisville, CO, 1:24:17; 3. Vince Dicroce, 50, Denver, CO, 1:25:07.

Seniors (60+): 1. Danny Spoonts, 61, Austin, TX, 1:30:41; 2.

Jesse Long, 65, Montrose, CO, 1:34:26; 3. Joe Fleegel, 62, Longmont, CO, 1:39:48. Overall Female: 1. Rui Aoyama, 23, Japan, 1:14:35 CR; 2. Nuta Olaru, 42, Boulder, CO, 1:15:00; 3. Moeno Nakamura, 22, Japan, 1:16:01; 4. Brianne Nelson, 31, Golden, CO, 1:16:21; 5. Wendy Thomas, 33, Windsor, CO, 1:17:11. Masters (40+): 1. Nuta Olaru, 42, Boulder, CO, 1:15:00; 2. Antonia Dougherty, 41, Boulder, CO, 1:31:40; 3. Jennifer Chalmers, 41, Lafayette, CO, 1:32:31. Grand Masters (50+): 1. Ellen Hart, 54, Denver, CO, 1:30:43; 2.

Patti Galleher, 55, Denver, CO, 1:32:23; 3. Sherry Buckner, 57, Firestone, CO, 1:44:51. Seniors (60+): 1. Alyn Park, 61, Denver, CO, 1:39:22; 2. Pat Taylor, 66, Tauranga, NZ, 1:57:17; 3. Grace Dyck, 71, Denver, CO, 2:06:31.

Rock ‘n’ Roll Marathon September 22, 2012 Denver, CO

The Bear Chase Trail Race September 30, 2012 Morrison, CO

10,342 Finishers (26.2M - 2,181, 13.1M - 8,161) - Timing by: Competitor Group - Elevation: Start/Finish = 5,350’ - Course Records: 26.2M = Chris Siemers, 2:18:48 (2011); Heather Utrata, 2:50:37 (2011); 13.1M = Mario Macias, 1:05:22 (2010); Lidia Simon, 1:14:54 (2011)

883 Finishers (50M - 101, 50K - 180, 13.1M - 411, 10K - 191) - Timing by: Hallucination Sports - Elevation: Start/Finish = 5,600’ - Course Records: 50M = Dakota Jones, 6:39:08 (2010) Kara Henry, 8:25:54 (2011); 50K = Michael Dominguez, 3:37:40 (2011); Karen Voss, 4:33:38 (2010); 13.1M = Joel Hamilton, 1:15:16 (2011); Kim Dobson, 1:30:29 (2011); 10K = Tim Smit, 38:54 (2010); Heather Utrata, 38:39 (2010)

196 Finishers (100M - 65, 50M - 131) - Timing by: Steamboat Running Series - Elevation: Start/Finish = 6,950’ - Course Records: 100M = New Race; 50M = Geoff Roes, 7:11:36 (2010); Helen Cospolitch, 9:04:46 (2010)

26.2M Overall Male: 1. Ambraham Kogo, 32, Kenya, 2:27:58; 2. Dave Scudamore, 42, Denver, CO, 2:32:55; 3.

Matt Dewald, 29, Denver, CO, 2:33:44; 4. Chris Siemers, 31, Arvada, CO, 2:36:09; 5. Bill Condon, 31, Seattle, WA, 2:44:14. Masters (40+): 1. Dave Scudamore, 42, Denver, CO, 2:32:55; 2. Jeff Mescal, 47, Hebron, IN, 2:49:39; 3.

David Elrod, 41, Redmond, WA, 2:59:50. Grand Masters (50+): 1. Alfred Herzl, 57, Littleton, CO, 3:11:35; 2. Jay Survil, 53, Aurora, CO, 3:13:15; 3. Sebastian Preisinger, 56, Bailey, CO, 3:17:17. Seniors (60+): 1. Don Woody, 61, Lakewood,

26 coloradorunnermag.com

50M Overall Male: 1. Kelly Knowles, 41, Golden, CO, 6:50:54; 2. Tim Host, 33, Santa Fe, NM, 7:16:58; 3. Jeremy Duncan, 31, Carbondale, CO, 7:19:20; 4. Jeremy Bradford, 35, Denver, CO, 7:20:28; 5. Brooks Williams, 29, Colorado Springs, CO, 7:31:05. Masters (40+): 1. Kelly Knowles, 41, Golden, CO, 6:50:54; 2. David Clark, 41, Lafayette, CO, 8:31:24; 3. Adrian Stanciu, 43, Manitou Springs, CO,

November/December 2012

8:33:15. Grand Masters (50+): 1. Bret Crock, 54, Parker, CO, 9:28:34; 2. Scott Ryberg, 50, Highlands Ranch, CO, 9:51:36; 3. Bill Ahlers, 50, Arvada, CO, 9:58:03. Seniors (60+): No Finishers. Overall Female: 1. Gayle Zorrilla, 41, Golden, CO, 8:14:40 CR; 2. Meredith Terranova, 37, Austin, TX, 8:29:39; 3. Tonia Smith, 43, Colorado Springs, CO, 8:39:02; 4. Lisa Purel, 39, Highlands Ranch, CO, 8:47:04; 5. Judy Delzell, 41, Littleton, CO, 8:59:36. Masters (40+): 1. Gayle Zorrilla, 41, Golden, CO, 8:14:40; 2. Tonia Smith, 43, Colorado Springs, CO, 8:39:02; 3. Judy Delzell, 41, Littleton, CO, 8:59:36.

Grand Masters (50+): 1. Yvonne Allmaras, 51, Littleton, CO, 10:44:51. Seniors (60+): No Finishers.

50K Overall Male: 1. Joel Hamilton, 27, Lakewood, CO, 3:24:25 CR; 2. Paul Hamilton, 26, Denver, CO, 3:26:23; 3.

Austin Johnson, 34, Denver, CO, 3:35:24; 4. Greg Coplen, 38, Highlands Ranch, CO, 3:46:47; 5. Norman Mininger, 27, Aurora, CO, 3:48:15. Masters (40+): 1. Tim Long, 45, Westminster, CO, 4:18:40; 2. Matt Larsen, 41, Colorado Springs, CO, 4:36:45; 3. Todd Baldini, 47, Denver, CO, 4:49:58. Grand Masters (50+): 1. Barry Hamilton, 50, Littleton, CO, 5:15:17; 2. Mark Elderbrock, 51, Wooster, OH, 5:25:43; 3. Scott Miller, 50, Thornton, CO, 5:34:00. Seniors (60+): 1. Jim Bosik, 62, Evergreen, CO, 5:48:59; 2. David Lutter, 60, Commerce City, CO, 8:09:11. Overall Female: 1. Jeanne Cooper, 34, Eagle, CO, 4:02:08 CR; 2. Lisa Javernick, 39, Loveland, CO, 4:19:16; 3. McKenna Douglas, 38, Edwards, CO, 4:22:37; 4. Laura Eakin, 30, Commerce City, CO, 4:30:26; 5. Julie Linman, 25, Boulder, CO, 4:32:19.

Masters (40+): 1. Samantha Waggett, 46, Castle Rock, CO, 5:45:20; 2. Shiela Harrell, 42, Woodland Park, CO, 6:54:48; 3. Paula Bieshaar, 47, Highlands Ranch, CO, 6:58:05. Grand Masters (50+): 1. Barbara Franzen, 59, Denver, CO, 6:12:25; 2. Judy Thieme, 56, Longmont, CO, 6:52:27; 3. Lisa Hubchik, 50, Denver, CO, 7:27:03. Seniors (60+): 1. Francoise Carpenter, 63, Lakewood, CO, 9:37:52.

13.1M Overall Male: 1. Josh Wright, 30, Lakewood, CO, 1:17:06; 2. Luke Crespin, 28, Littleton, CO, 1:25:06; 3.

John Franzen, 31, Denver, CO, 1:25:47; 4. Mike Wadleigh, 32, Denver, CO, 1:25:54; 5. Chris Alderman, 38, Lakewood, CO, 1:29:22. Masters (40+): 1. Clint Boston, 44, Lakewood, CO, 1:29:26; 2. David Zybowski, 41, Denver, CO, 1:35:27; 3. Thomas Chojnacki, 41, Denver, CO, 1:40:24. Grand Masters (50+): 1. Greg Onofrio, 50, Lakewood, CO, 1:42:18; 2. Charles Shapiro, 50, Evergreen, CO, 1:43:06; 3. Ray Blum, 56, Denver, CO, 1:49:42. Seniors (60+): 1. Michael Klee, 66, Centennial, CO, 1:58:13; 2. James Buck, 61, Golden, CO, 2:12:04; 3. Jim Crawford, 64, Marietta, GA, 2:37:53. Overall Female: 1. Katie Blackett, 35, Boulder, CO, 1:29:31 CR; 2.

Malia Mullen, 28, Edgewater, CO, 1:31:08; 3. Sarah Pizzo, 29, Denver, CO, 1:33:46; 4. Darby Enners, 29, Edgewater, CO, 1:37:59; 5. Stephanie Forrest, 26, Loveland, CO, 1:40:37.

Masters (40+): 1. Laurel Dale, 44, Littleton, CO, 1:50:47; 2.

Jennifer Dunne, 45, Englewood, CO, 1:54:01; 3. Katherine Andrie, 48, Aurora, CO, 1:54:02. Grand Masters (50+): 1.

Julie Monroe, 57, Loveland, CO, 1:55:53; 2. Rachel Kodanaz, 52, Denver, CO, 1:58:16; 3. Kolene Brown, 52, Lakewood, CO, 1:58:26. Seniors (60+): 1. Anita Zonker, 62, Centennial, CO, 2:03:03; 2. Geri Virtue, 62, Lakewood, CO, 2:27:16; 3.

Alexis Snyder-Smith, 60, Colorado Springs, CO, 3:03:03.

10K Overall Male: 1. Matthew Kempton, 27, Denver, CO, 34:21 CR; 2. Keith Solverson, 30, Aurora, CO, 34:41; 3.

Kyle Pietari, 26, Edgewater, CO, 37:34; 4. Dan Spale, 56, Lakewood, CO, 40:44; 5. Jarrod Reimer, 31, Denver, CO, 44:53. Masters (40+): 1. Nick Gordon, 45, Golden, CO, 48:05; 2. Nathan Petee, 40, Lakewood, CO, 50:34; 3. Brian Judah, 49, Parker, CO, 51:53. Grand Masters (50+): 1. Dan Spale, 56, Lakewood, CO, 40:44; 2. Timothy Deignan, 50, Lakewood, CO, 52:40; 3. John Baril, 51, Arvada, CO, 56:05.

Seniors (60+): 1. Herb Grote, 68, Boulder, CO, 58:58; 2.

Mark Bailey, 62, Louisville, CO, 1:00:36; 3. Garland Thurman, 64, Lone Tree, CO, 1:03:41. Overall Female: 1. Heather Utrata, 30, Englewood, CO, 39:43; 2. Quinn Cooper, 23, Lafayette, CO, 46:32; 3. Courtney Crespin, 26, Highlands Ranch, CO, 48:53; 4. Anna Shults, 11, Lafayette, CO, 49:58; 5. Jody Davidson Anthon, 39, Denver, CO, 50:24. Masters (40+): 1. Julie Manthey, 42, Denver, CO, 50:37; 2. Jenny Carlin, 48, Golden, CO, 51:39; 3. Victoria Josupait, 42, Littleton, CO, 51:31. Grand Masters (50+): 1. Jena Lougee, 51, Littleton, CO, 53:35; 2. Barb Dreyer, 52, Morrison, CO, 58:25; 3. Kathy Hull, 56, Westminster, CO, 59:48. Seniors (60+): 1. Patti Thurman, 60, Lone Tree, CO, 1:01:39; 2.

Beverly Csordas, 69, Kailua, HI, 1:22:40; 3. Trina Delaney, 69, Colorado Springs, CO, 1:24:50.

For more results, visit our website: www.coloradorunnermag.com Photography By MATT TRAPPE

EVE NT G U I D E Not all race information may be correct. Some races will change dates or start times. Please confirm all information before traveling to an event. Our complete free calendar is always available year round online at www.coloradorunnermag. com.

running / walking NOVEMBER 11/03

11/03

Believer’s 5K/10K Fall Run; 7:30 AM; St. Mark Catholic Church, Highlands Ranch, CO; BelieversFC.com COMEA Shelter Turkey Trot 5K; 9:00 AM; COMEA Shelter, Cheyenne, WY; comeashelter. org

11/17

Panicking Poultry 5K; 9:30 AM; Boulder Reservoir, Boulder, CO; pp5k.riptidemultisports.com

11/17

Strider Tom Turkey 6M; 10:30 AM; Grand Junction, CO; 970270-0774

11/17

Turkey Trot Predict 5K; 10:00 AM; Memorial Park, Colorado Springs, CO; pprrun.org

11/22

Anthem Turkey Day 5K; 9:00 AM; Parkside Community Center, Broomfield, CO; 3wraces.com; 720-722-4226

11/22

Durango Turkey Trot 5M; 10:00 AM; Durango, CO; godmt.org

11/22

Fireman’s Turkey Trot 5K; 8:30 AM; Saur Physical Therapy, Grand Junction, CO; gjturkeytrot.org

11/22

Gobble Wobble 5K; 8:30 AM; Clement Park, Littleton, CO; gobblewobblerun.org

11/22

HRCA Turkey Day 5K; 9:00 AM; Shea Stadium, Highlands Ranch, CO; highlandsranchraceseries.com; 303-471-8838

11/03

Home for the Holidays 5K; 9:00 AM; City Park, Denver, CO; rockethogracing@me.com; 303-818-7797

11/03

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

11/03

Run to Walk 5K; 11:00 AM; Mcintosh Lake, Longmont, CO; runtowalk5k.eventbrite.com; 901-270-0121

11/22

11/04

RMRR Westminster City Park 9M; 9M, 5K; 9:00 AM; City Park, Westminster, CO; rmrr.org; 303871-8366

11/22

2M Challenge Series; 8:00 AM; North Casper Soccer Fields, Casper, WY; windycitystriders. com

Mile High United Way Turkey Trot; 4M; 10:15 AM; Washington Park, Denver, CO; unitedwaydenver.org

11/22

Montrose Turkey Trot; 4M, 2M; 9:00 AM; Oak Grove School, Montrose, CO; sjmr. com

11/10

11/10

CMRA Veterans Run 5K; 9:00 AM; Hildebrand Ranch Park, Littleton, CO; comastersrun.org

11/10

Girls on the Run 5K; 10:00 AM; Venetucci Farm, Colorado Springs, CO; girlsontherunrockies.org

11/10

Home Sweet Home 5K/10K; 9:00 AM; City Park, Denver, CO; runningguru.com

11/22

iTrot -Nurturing Minds Thanksgiving Day 5K; 9:00 AM; Ken Caryl Ranch House, Littleton, CO; runningguru.com

NCMC Turkey Trot 5K; 9:00 AM; North Colorado Medical Center, Greeley, CO; ncmcturkeytrot@gmail.com

11/22

Redline Turkey Day 5K/10K; 9:00 AM; Broomfield Commons Open Space, Broomfield, CO; redlinerunningcompany.com; 303-834-7717

11/22

Steamboat Springs Turkey Trot 5M; 9:00 AM; Steamboat, CO; winter.runningseries.com; 970-819-2951

11/24

Easter Seals Turkey Trot Off 5K; 10:30 AM; Easter Seals - Rocky Mountain Village, Empire, CO; clearcreekrecreation.com; 303567-4822

11/24

Temple Canyon 4M; 9:00 AM; Temple Canon, Canon City, CO; socorunners.org DECEMBER

12/01

12/01

Jingle Bell Run 5K; 9:00 AM; Palmer Ridge High School, Monument, CO; pprrun.org Jingle Bell Run 5K; 9:00 AM; CSU Oval, Fort Collins, CO; jinglebellrunnortherncolorado. org

12/01

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

12/01

Rock Canyon Half Marathon; 9:00 AM; City Park, Pueblo, CO; socorunners.org

12/01

Rudolph Dash 5K; 4:00 PM; 100 Year Party Park, Longmont, CO; rudolphdash.com; 303-4852283

12/01

Ugly Christmas Sweater 5K; 11:30 AM; Monument Valley Park, Colorado Springs, CO; jtp.com/uglysweaterrun; 719464-4153

12/01

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

12/02

RMRR Wash Park 4.5M; 9:00 AM; Washington Park, Denver, CO; rmrr.org

01/05

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

01/06

RMRR Twin Lakes 10K; 10K, 5K; 9:00 AM; Twin Lakes Park, Denver, CO; rmrr.org

01/12

PPRR Winter Series I; 10K, 5K; 10:00 AM; Cheyenne Mountain State Park, Colorado Springs, CO; pprrun.org

01/12

Quicker Quaker 5K; 9:30 AM; Rocky Mountain Center For Musical Arts, Lafayette, CO; lafayettecolorado.com; 303666-9555

01/19

Frosty’s Frozen Five & Ten; 10M, 5M; 9:00 AM; Hudson Gardens, Littleton, CO; winterdistanceseries.com

01/26

Kahtoola Bigfoot Snowshoe Festival; 50K, 26.2M, 25K, 10K, 5K; 8:00 AM; Wasatch Mountain State Park Visitors Center, Midway, UT; squawpeak50.com; 801-808-4222

01/26

PPRR Winter Series II; 20K, 10K; 10:00 AM; El Pomar Youth Sports Park, Colorado Springs, CO; pprrun.org

01/27

Yeti Chase; 10K, 5K; 10:00 AM; Bear Creek Lake Park, Morrison, CO; racingunderground.com

Santa Dash For Cash 1K; 2:00 PM; Historic Park, Frisco, CO; townoffrisco.com

11/22

Turkey Chase; 10K, 5K; 9:00 AM; Two Roads Charter School, Arvada, CO; RunningGuru.com

12/08

11/22

Turkey Rock Trot 5K; 9:30 AM; Douglas County Fairgrounds, Castle Rock, CO; rocktrot.com

11/22

Turley’s Turkey Trot 5K; 10:00 AM; Boulder, CO; boulderroadrunners.org

11/22

YMCA Turkey Trot 5K; 9:00 AM; Briargate Family YMCA, Colorado Springs, CO; www. ppymca.org

11/22

YMCA Turkey Trot 5K; 9:00 AM; YMCA, Pueblo, CO; socorunners.org

November/December 2012

Rescue Run; 10K, 5K;10:00 AM; Palmer Park, Colorado Springs, CO; pprrun.org

Fa La La 5M; 5M, 5K; 10:00 AM; Stenger Soccer Complex, Arvada, CO; alloutmultisport. com

12/08

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01/01

12/08

11/22

11/17

New Year’s Day 5K; 10:00 AM; Salida Scout Hut, Salida, CO; salidarec.com; 719-539-6738

PF Chang’s Rock ‘N’ Roll Arizona Marathon; 26.2M, 13.1M; 6:00 AM; Phoenix, AZ; runrocknroll.com

Rim Rock Marathon; 8:00 AM; Colorado National Monument, Fruita, CO; ascentproductions. net

Gobble Wobble 5K; 9:00 AM; Green Valley Golf Course, Denver, CO; hallucinationsports.com

01/01

JANUARY

01/20

12/08

Race for Fetal Hope 5K; 10:00 AM; Washington Park, Denver, CO; fetalhope.org; 303-9320553

01/01

3W Resolution Run5K; 10:00 AM; Memorial Park, Arvada, CO; 3wraces.com

12/08

Turkey Trot 5M; 9:00 AM; Steamboat Springs, CO; winter. runningseries.com; 970-8192951

11/11

Resolution 5K; 5:00 PM; Washington Park, Denver, CO; resolution5k.com; 303-6352815

Polar Bear 5K; 10:00 AM; Washington Park, Denver, CO; rundenverseries.com

11/10

11/11

12/31

01/20

Jingle Fest 5K; 9:30 AM; Fountain Valley YMCA, Fountain, CO; pprrun.org

PPRR Fall Series IV; 7M; 11:30 AM; Palmer Park, Colorado Springs, CO; pprrun.com

KRFC 88.9 FM Resolution Run 5K; 7:00 PM; Fort Collins, CO; 970-221-5075

CMRA Stapleton Central Park XC 12K; 10:00 AM; Stapleton Central Park, Denver, CO; comastersrun.org

Thanksgiving Day Run 4M; 9:00 AM; The Beach House Grill, Fort Collins, CO; virtualroster.com

Veteran’s Day 5K; 8:00 AM; Tivoli Center, Denver, CO; dvd5k.com

12/31

12/08

11/22

11/10

Christmas Carol Classic; 10K, 5K; 9:00 AM; City Park, Denver, CO; runningguru.com

2M Challenge Series; 8:00 AM; North Casper Soccer Fields, Casper, WY; windycitystriders. com

Longmont Turkey Trot; 10K, 2M; 9:00 AM; Altona Middle School, Longmont, CO; ci.longmont.co.us

Skirt Scurry 5K; 9:30 AM; CU South Campus, Boulder, CO; runningguru.com

12/22

Rudolph Ramble 5K; 10:00 AM; City Park, Denver, CO; rundenverseries.com

11/10

11/10

Santa Stampede (Formally Rudolph’s Revenge); 10K, 5K; 9:00 AM; Hudson Gardens, Littleton, CO; winterdistanceseries.com

12/02

HRCA Backcountry Half Marathon; 8:30 AM; Recreation Center of Southridge, Highlands Ranch, CO; highlandsranchraceseries.com

11/10

12/15

Stocking Shuffle 5K; 9:00 AM; Washburn Field, Colorado Springs, CO; stockingshuffle. org

12/08

Stocking Run 5K; 9:00 AM; Purple Park, Superior, CO; racingunderground.com

12/09

Day of Infamy Snowshoe Race; 9:00 AM; Sunlight Mountain Resort, Glenwood Spring, CO; dayofinfamysnowshoerace.org

12/09

Jingle Bell Run 5K; 10:15 AM; Washington Park, Denver, CO; jinglebellrundenver.org; 303756-8622 X230

multi-sport DECEMBER 12/01

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

01/19

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

JANUARY

FOUNDATION

TH E LI G HTE R S I D E

WE COULD ALL USE

A LITTLE MORE

COMMON

DENSE Having lived for five years in Boulder, I often experienced what others had told me about Colorado: If you don’t like the weather, just wait 10 minutes.

I went on long runs where I’d begin layered with clothing under overcast skies with wind and frigid temperatures. I’d finish the run wearing shorts and a singlet in warm temps under calm blue skies. My waist seemed to have more layers of excess clothing tied around it than there are energy gel packets strewn on the ground just past mile 20 of a marathon.

Similar to Colorado’s weather patterns, training advice can also change very quickly. As more studies arise and expert opinions emerge, it becomes easier to adopt the advice “If you don’t like the conclusion, then just wait a little. It’ll change.”

Some of the earlier pearls of training wisdom are now labeled myths, half-truths, or simply misleading. In my running career I’ve seen more than waffle shoe soles, extra-short shorts, and cotton socks go out of fashion. Stretching, long slow distance runs, the 10 percent rule (increase in miles per week to prevent injury), the causes of muscle soreness, and core training have all been modified over time. Heck, the old daily training philosophy of “no pain, no gain” is now the more temperate approach to training of “no pain, no strain, all gain.”

I readily admit I’m no scientist as my school science fair projects weren’t much more scholarly than Does a basketball bounce higher when fully aired or when totally deflated? Thus, I relied on the exercise physiologists and the scientists to provide their advice regarding training methods and running. But as I kept up to date on the latest studies, I couldn’t help but think of singer-songwriter Don Henley’s lyric “The more I know, the less I understand.” Time-honored training methods were often refuted by new studies or discovered to be unsupported by medical science. Even new studies on the same issues often yielded different conclusions. This was initially disconcerting until I concluded that other runners share my approach, known as “common dense.”

Call us crazy, stupid, or unconventional, but if we feel better doing something unsupported by science, then we’re going to keep doing it! It may not make scientific sense and others may feel we’re acting dense, but so be it. A full cool-down after a workout? Count me in despite the current belief that the 30 coloradorunnermag.com

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simple act of breathing after a run may be a more-than-adequate cool-down.

The old static-stretching toe touch before a run is useless and may even be counterproductive? I’ll keep on truckin’ and I’ll keep on touchin’! I may not have a physiology PhD or an orthopedic MD, but I can offer a common dense ID! Cross-training has little impact on my running? I’ll supplement my miles with the elliptical even if the people with the high IQs in white coats tell me it won’t prevent running injury or make me faster. Spot training doesn’t work, and core training may be completely unnecessary? I’ll keep believing and work the abs to avoid the flab, thank you very much. It’s all common dense.

Along these lines, a time-honored tenet of running has been challenged, sending a ripple through the running community. An article by Gina Kolata in the July 18, 2011, issue of the New York Times refuted the view that soft running surfaces are better for the overall health of runners. Through interviewing various exercise researchers, Kolata noted that no scientific studies provide concrete evidence that running on soft terrain is any better for a runner than running on asphalt or other hard surfaces. In essence, there were no grounds for soft ground.

This is where common dense comes in. Call me a dunce if the experts say otherwise, but I’m going with a not-so-giant leap of logic here and concluding that soft feels better than hard. I’m sticking with gentle terrain whenever possible until treadmill manufacturers begin advertising the benefits of their machine’s complete absence of a deck cushioning system and promoting that their belt is harder than rocks. Feel free to tell me my head is full of rocks, but it’s all common dense.

I know how my legs feel after gentle trail running and how they feel after a long run on hard streets. In the manner of the famous quote of Senator Bentsen to Senator Quayle in their vice presidential debate of 1988, “I’ve run on soft dirt. I know soft dirt. Soft dirt is a friend of mine. Concrete, you’re no soft dirt.” Common dense!

Similarly, the act of stretching has undergone changes over time and challenges to its effectiveness. There’s the classic static stretching that begat active stretching, and there are proponents of ballistic stretching, passive stretching, and dynamic stretching. One school of thought is to stretch only after working out, and there’s the belief that stretching may not be at all necessary to prevent injury. Common dense says otherwise. Go ahead and tell me I’m crazy, and that scientifically it’s really not worth it to do classic stretches before a run. I’ll tell that you after 40 years of doing them and that with leg and back muscles in the early morning wound tighter than a violin’s E string, that first mile would otherwise have me resembling someone moving on stilts. In deep sand.

I know it may be an antiquated approach, but that’s what good old common dense tells me as ingrained habits die hard. I’m fully aware of the current thought that a warmup approach consisting of dynamic stretching (stretching muscles while moving them) may be useful. But the idea of doing lively hamstring lunges, butt kicks, and high knees at 5:00 a.m. while half asleep in the dead of winter isn’t something I’d be itching to get outside to do. I know my personal limitations, which common dense has taught me.

Abdominal crunches don’t really work? Been to a gym lately? Right or wrong, common dense abounds! Also, recent studies, such as the one reported in Kelly Bastone’s article “Running on Empty” in the May 2010 issue of Running Times, have concluded that forgoing carbohydrate before and during a long run can have beneficial effects. Now we runners do a lot of masochistic things like hill training, repeat 800s, and miles and miles in a single bout. But don’t ever, ever try to come between runners and their bagels! Pasta lovers, unite! Call us crazy, but no matter what the potential benefits of training in a glycogen depleted condition may be, the choice of a prerun PBJ over, say, half a celery stalk isn’t going to be debated too terribly long. Common dense!

We’re a movement whose time has come. My two cents says when in doubt, just use good old-fashioned common dense.

Bob is the author of the best selling book “I Run, Therefore I Am - NUTS!” and the newly released sequel “I Run, Therefore I Am - STILL Nuts!” Check out: http://www.runninglaughsblog.com

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September/October 2012

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