Colorado Runner - Issue 64: May/June 2014

2014

guide clubs, coaches & camps

PLUS how to run your first ultra food choices raw or cooked? get to know darcy africa coloradorunnermag.com 0 5> issue#64

may/june 2014

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The secrets of busy runners Sports nutrition old vs. new

pu b li s h e r ’ s let te r

Why the Half Marathon is King

There is a certain mystery and charm to the marathon. Legend says that 26.2 miles killed Phidippides, the first man to cover the distance. The 26.2 mile distance requires intense training and dedication to complete. Many runners have to put in six months or more of training to prepare for the marathon. Not everyone has that kind of time, but millions still want the marathon experience.

That’s where the half marathon comes in. Runners get the same hype, the same course, the same shirt, the same medal, the same post race party, and more.

And that’s why last year nearly two million runners competed in a half marathon, a new all-time high. At 13.1 miles, the half marathon is a more manageable goal. It’s still challenging, but doesn’t take as much training to prepare for. There are also more races to choose from, which may fit in with more people’s travel schedules. With a half marathon, you can recover more quickly. You’re less likely to get injured. And you still get bragging rights, with a well-timed selfie to post on your Facebook wall.

At last May’s Kaiser Permanente Colfax Marathon, there were 1,206 marathon finishers with 5,166 in the half marathon. The Sports Authority Rock ‘n’ Roll Denver Marathon had 2,203 marathoners cross the finish line in 2013 while the half marathon welcomed 8,613 runners and walkers to the finish

Since 2000, the number of half-marathon finishers in this country has quadrupled from 482,000 to 1,960,000. That’s an impressive increase of 307%. Running USA reports that the halfmarathon has been the fastest growing standard distance in the United States with a 12.5% annual finisher growth rate for 10 years.

And who is fueling the boom? It’s the ladies. For the first time in history, 61% of U.S. half-marathon finishers were females. Women accounted for approximately 1,196,000 half marathon finishers last year, which is a new record, and the highest proportion of any race distance.

Derek Griffiths

Year

Estimated U.S. Half-Marathon Finisher Total

1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013

303,000 420,000 482,000 612,000 658,000 724,000 796,000 900,000 1,113,000 1,385,000 1,610,000 1,850,000 1,960,000

Photography By marathonfoto.com and victor sailer / photorun.net

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c o nte nts

FEATURES 12 // nutrition advantage Raw or cooked: What’s to gain or lose?

14 // athlete profiles The secrets of busy runners.

18 // 2014 guide to clubs Guide to clubs, coaches and camps in Colorado.

22 // training edge Run your first ultramarathon.

26 // the fast lane Get to know Darcy Africa.

30 // sports nutrition updates What’s old and what’s new.

46 // lighter side To thine ownself be you.

departments

10 // running shorts

COVER Photo by Pete Saloutos

32 // race reports 36 // race results 40 // event guide

THIS PAGE // Niwot’s Elise Cranny wins the New Balance Games 800 meter.

Photo by victor sailer / photorun

COLORADO RUNNER Editor-In-Chief // Jessica Griffiths Jessica@coloradorunnermag.com

Web Editor /Race Ambassador // Amanda Hodges Amanda@coloradorunnermag.com

Contributing Writers // Tim Bergsten, Nancy Clark, Regina

Hammond, Amanda Hodges, Pam Moore, Bob Schwartz, Cregg Weinmann, Joanna Zeiger

Contributing Photographers // Tim Bergsten, Capstone

Photography, John Flickinger, Steve Glass, Tanner Johnson,

LugoStock, David Manthey, MarathonFoto, RunningGuru, Victor Sailer, Pete Saloutos, Jeff Stoddart, Bruce Wodder Contributing Art Director // Tim Parker

The entire contents of this magazine are Copyright 2014 by Colorado Runner LLC. Colorado Runner is a registered trademark of Colorado Runner LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner

ADVERTISING AND MARKETING Publisher/Advertising // Derek Griffiths Derek@coloradorunnermag.com

720-985-9047 National Account Rep // Larry Eder, FORTIUS Media Group fortiusmedia@gmail.com

EDITORIAL SUBMISSIONS Unsolicited manuscripts, photographs, race results or other materials are welcome. We prefer email submissions to jessica@coloradorunnermag.com. The publication deadline for each issue is one month prior to its release.

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

without the written permission of the publisher.

SUBSCRIPTION SERVICES Your satisfaction is very important to us. Colorado Runner is mailed out via USPS bulk mail and WILL NOT be automatically forwarded to a new address. For questions regarding your subscription and all address changes, please contact us promptly.

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Colorado Runner is published five times a year and is available through paid subscription, newsstands and speciality stores in Colorado, New Mexico, and Wyoming. An annual subscription costs $12.97. To subscribe, please send payment to Colorado Runner Subscriptions, PO Box 270553, Littleton, CO 80127. Please include your current address, phone and e-mail. Subscriptions are also available online at coloradorunnermag.com.

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FORT COLLINS RUNNING CLUB

r u n n i n g s h o rts were good training for Boston.”

One of the top female Masters long distance runners in the nation, Olaru, 43, ran the race as preparation for the Boston Marathon.

Since obtaining her American citizenship in November 2011, she has become a perennial road racer, accumulating many accolades. This was her fifth Rock ‘n’ Roll Marathon Series victory in the past 18 months.

Boulder’s Zeiger Wins Shamrock Marathon

nutu olaru at the rock ‘n’ roll usa marathon.

Longmont’s Olaru Wins 5th Rock ‘n’ Roll in 18 Months After months of winter weather, the 2014 Rock ‘n’ Roll USA Marathon & Half Marathon officially kicked off spring on a beautiful Saturday morning in the nation’s capital. More than 25,000 entrants from all 50 states and 33 countries gathered for a running tour full of historical landmarks and diverse neighborhoods.

Running in his debut marathon, 23-yearold Adam Doherty of Charlottesville, VA, won the 26.2-mile main event with a time of 2 hours, 33 minutes and 53 seconds. While Doherty ran unchallenged by any other males, the eventual women’s champion, Nuta Olaru, took the lead at 5K and maintained first position through 11 miles.

“I didn’t realize she was running the marathon until I passed her and saw her bib. She ran well and held her own, she was definitely rocking and rolling out there,” said Doherty.

“I realized I was first when the man passed me. I thought I might have been in second, but it was fun to be in front,” said Olaru. “I feel great and I’m happy to win the race. I liked the course, it was rolling but it was good. The hills 10 coloradorunnermag.com

Runners from all 50 states and several foreign countries traveled to Virginia Beach, Virginia for the 42nd edition of the Yuengling Shamrock Marathon weekend for a variety of reasons including a reprieve from one of the harshest winters on record. With five events, there was a distance for everyone to choose from during the two-day running festival on March 15 and 16.

Cooler than normal temperatures in the mid-40s and gusty winds coming off the Atlantic Ocean did not deter Kennedy Kemei, 35, a Kenyan who now lives in Chapel Hill, N.C. He led a field of 2,782 marathon finishers. His winning time was 2 hours, 18 minutes, 24 seconds.

Colorado’s Mario Macias, 32, racing for BRC/adidas, used Saturday’s TowneBank Shamrock 8K where he finished third (24:27) as a warm-up for Sunday’s marathon where he took the runner-up spot in 2:21:42.

In the women’s competition, Colorado’s Joanna Zeiger, 40, who competed for Team USA in triathlon at the 2000 Summer Olympics came into the race with the singular goal of running 2:43, the “B” marathon standard for the 2016 U.S. Olympic Trials.

“I went out the first half conservatively in 1:21,” she said, knowing that the second half would be windy. At mile 16 she found herself in the lead and her goal changed. “Once I took the lead I did all I could to stay there.” Zeiger finished first overall in 2:43:59 and was also the top master.

Melody Fairchild, 40, of Boulder, placed sixth in the half marathon in 1:18:34.

Colorado Running Hall of Fame Announces 2014 Class The 2014 inductees to the Colorado Running Hall of Fame were Constantina Dita, Simon Gutierrez, Anita Ortiz, Rick Trujillo, and Priscilla Welch. The five elite runners were honored at the 8th annual induction ceremony on Wednesday, April 9th at the Denver Athletic Club. Olympic running legend Frank Shorter, an inductee in the inaugural 2007 class, was the keynote speaker. The Colorado Running Hall of Fame recognizes Coloradans for their remarkable achievement and influence on the sport of distance running.

Constantina Dita is one of the most successful Romanian athletes of all-time, currently holding the Romanian national road records for the 5K, 10K, 15K, Half Marathon and the Marathon. In her career highlight, Dita won

the women’s marathon at the 2008 Summer Olympics in 2:26:44, becoming the oldest Olympic marathon champion in history (male or female) at age 38. She lives in Boulder and continues her running career.

Simon Gutierrez is a versatile athlete as a three-time member of the USA National Cross Country team and is a seven-time member of the USA National Mountain Team. He is a three-time World Masters Mountain Overall Champion (2006, 2007, and 2008). He is a three-time Champion in the Pikes Peak Ascent. Now 48, Gutierrez is enjoying a career as a physical therapist in Colorado Springs.

Anita Ortiz started racing at age 36, building her career in Mountain Running, Ultra Running and snowshoe racing, competing in over 200 races and breaking 55 records in just nine years. She has competed on the U.S. Mountain Running team five times. She was the Mountain Running National Champion in 2002 and 2003 as well as the Masters Mountain Running World Champion in 2004. She’s won the Pikes Peak Ascent three times, setting a record time in 2:44:33.

Rick Trujillo is considered a pioneer in the sport of mountain running. He is a five-time champion of the Pikes Peak Marathon, holding the course record from 1973-1982. He founded the Imogene Pass Run, winning the race several times and holding the course record from 1974-1985. In 1995, at age 47, Trujillo ascended Colorado’s 54 14,000-foot peaks in a record time of 15 days, nine hours, and 55 minutes. He also won the Hardrock 100 Mile Run in 1996.

Priscilla Welch began her remarkable running career at the age of 35, when she quit her heavy smoking habit and took up running.

She qualified for the British Olympic team at the 1984 Summer Olympics in Los Angeles, placing sixth. In 1987, she won the New York Marathon in 2:30:17. This was coupled with her second place finish in London where she set an age group world record running a 2:26:51.

The event also featured High School Achievement Awards. This year’s recipients were Jr. Daniel Book, Cherry Creek High School; Jr. Jordyn Colter, Cherry Creek High School; Sr. Darby Gilfillan, George Washington High School; Sr. Carson Hume, Dakota Ridge High School; Soph. Katie Rainsberger, Air Academy; and Sr. Bailey Roth, Coronado High School.

Colorado Elites Compete on World Stage The 2014 IAAF World Half Marathon Championship was held March 29 in Copenhagen, Denmark. The elite runners ran along with the largest running event ever in Denmark, with 30,000 runners in the half marathon. A sunny, blustery day greeted the runners as the women took off at 12:30, and the men and people’s field took off at 12:55.

Gladys Cherono used her speed and pulled away at 18 kilometers, to win in 67:28.

On the men’s side, Geoffrey Kamworor used a final 10K of 27:45 to blast away from the field,

Photography By Bruce Wodder / photorun.net and lugostock

winning in 59:07.

Representing Team USA from the Colorado Springs-based American Distance project were training partners Mattie Suver and Wendy Thomas. In 36th, Suver ran a seasonal best 1:12.41. And in 44th place, Wendy Thomas ran 1:14.06. Team USA finished in fifth place.

For the men, Boulder’s Fernando Cabada, Jr. was 46th in 1:02.53. The US men finished seventh.

Colorado Collegiate Triathletes Win Again The University of Colorado once again came out on top, claiming victory with their fifth consecutive overall team title and the men’s team title at the USA Triathlon Collegiate National Championships on April 5.

Colorado scored 4,028 combined points

for the overall team title, which they have won since 2010. UCLA was the second-place team overall, collecting 4,007 points, and Cal’s men and women combined for third place in the team competition with 3,878 points. The team results were nearly the same as the 2013 event, where Cal finished second and UCLA was third.

Colorado’s men’s team was able to repeat their win from last year, thanks to Rudy Von Berg’s win in the Olympic-distance race, scoring 2,003 points. He finished the course in 1:44:41. Colorado State’s Steve Mantell placed third in the race in 1:46:08.

With Liz Noey and Laurence Delisle finishing 1-2 in the Olympic-distance race and Kelly Kosmo finishing third in the DraftLegal Collegiate Championships, UCLA won the women’s title with 2,073 points. A total of 2,025 points put the Colorado women in second.

How to Run Downhill Fresh off her win at the Shamrock Marathon, Olympian and coach Joanna Zeiger shares tips on how to run downhill

Anyone who has run a race with a lot of downhill, knows that running downhill can actually be more taxing than the grind up the hill. The inner quad (i.e. the vastus medialis, the muscle that is HUGE in cyclists) takes the brunt of downhill running, but the hips, ankles and low back are also affected. The eccentric contractions when running downhill are fighting the stretch from gravity; force on the legs is coming from two directions. Downhill running, whether it is extended amounts or just a quick burst down a steep hill, can cause lasting muscle damage.

The key to running downhill quickly without long term repercussions requires good technique and lots of practice.

Most people brake when they run down a hill by landing too far back on their heel causing a sitting-like position. Instead, approach the hill without fear and relax and let gravity help you. Always keep your foot plant directly under your center of mass and do not over stride. Glide smoothly down the hill with a shorter stride and higher cadence (get your cadence close to 100, which is a better way to run in general). That will shorten the length of your quadriceps muscles and minimize stress and potential muscle damage.

Incorporate hill repeats into your training, but mix it up. Choose a day where you use the uphill as “recovery” and work the downhill; this is an opportunity to execute good technique and allow you to run faster than normal. If you are running on a “rolling” course, this is also a chance to practice running well downhill. Of course, ease into this type of regimen, with just a few repeats, keep the speed restrained and start with a moderate grade, such as 2%. Over time, as your legs get used to the extra pounding, you can increase not only the length of the repeat but the grade and your pace. Let the downhills become your forte and a place to gain “free” time. Better downhill technique will translate into better overall running performance.

You can ready your body for the rigors of downhill running by doing some specific exercises in the gym or at home. Lunges, with good technique and very light dumb bells, are excellent for stability and strength building. Watch yourself in the mirror to make sure your hips stay level. Plyometric drills, such as box jumps, hops, and bounding are also important for any runner.

Joanna Zeiger, M.S., Ph.D., of Race Ready Coaching is an Olympian, 70.3 World Champion and elite Masters Runner and coach. coloradorunnermag.com 11

NUTRITION advantag e

Raw or Cooked:

What’s to Gain or Lose?

There are limitless ways to organize or change your diet depending on your goals: weight loss, performance, improved health, animal welfare, or managing side effects from medications.

This is why it can be overwhelming and difficult to know what eating plan is best for you at a specific point in time. Trying to implement too many changes usually ends up in food restriction because either we a) don’t know what to eat, or b) all of the options are too burdensome to implement on a routine basis. Often we try one path (e.g. cut calories) and then change to another before a behavior is changed, and a manageable routine is in place. Instead, a sequential path that progressively changes/improves diet, should be implemented.

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Eating raw is a popular approach to consuming a healthier diet. The most basic entry into eating raw is focusing on vegetables, although some “raw foodies” also eat raw grains, dairy and meat.

Consuming raw fruit and vegetables is encouraged because many levels of vitamins and minerals are higher in a raw state. However, eating raw isn’t easy for some people because even though many enzymes are contained in the raw produce, others are not.

The enzyme needed to break down fiber in produce, cellulase, is not produced by the human body, and is why people often experience gas or bloating when eating high fiber vegetables. Additional enzymes that break down starch in legumes and cruciferous vegetables, are produced in the body, but amounts vary due to many variables including age. A sudden increase in consumption of these foods often leads to gas and bloating unless supplemental enzymes are taken.

The main reason to choose which vegetables should be cooked (lightly steamed, boiled, roasted, or baked) or not revolves around the availability of the nutrients upon digestion. Most water soluble vitamins are lost if cooked longer than a minute, while the bioavailability of many minerals is increased after steaming or boiling.

Unless you need to reduce oxalic acid in your diet to prevent kidneys stones, I do not recommend boiling vegetables because of the loss of vitamins C and B, unless you serve the boiled water full of nutrients with the meal. Steaming lightly is preferred so that even if some vitamins are lost, you retain valuable carotenoids (precursors to Vitamin A) and phytonutrients (antioxidants). I often enjoy a fresh veggie drink using the leftover steamed water from my broccoli.

Lycopene, a fat-soluble carotenoid found predominantly in red vegetables, and associated with improved eye health, is found in much higher levels in processed forms (e.g. spaghetti sauce or tomato paste) than raw. Most cruciferous vegetables (kale, cauliflower, broccoli) have additional cholesterol lowering benefits when they are cooked due to binding with bile salts. You may eat raw garlic for its antiviral, antifungal and antibacterial properties, but roasting garlic enhances its sulfur containing properties. Sulfur is necessary for the synthesis of the antioxidant, glutathione, known for its ability to manage free radicals.

First Steps You have probably deduced that it’s best to eat foods prepared both raw and lightly cooked to

gain the most benefits. Most people enjoy raw fruit, so that is the easy part. However, eating raw greens may be a challenge due to their bitter taste. I recommend eating fruit (e.g. pineapple, mango) with lacinto kale or rainbow chard to gradually increase your intake.

Experienced raw foodies also replace grains

with vegetables. For example, eating spaghetti squash instead of grain (wheat, rice) pasta. Contrary to “raw” guidelines, most people bake the squash, otherwise it is difficult to remove the strands.

If you are interested in eating raw, there are many “MeetUp” groups that can provide support and guidance, and of course, speak with a dietitian about a dietary nutritional analysis.

Eating Raw & Exercise Raw snacks are everywhere in the grocery store

and these can be a great option to wean off a diet comprised of processed foods. The only drawback is price. For less processed food, we pay more!

Making raw snacks at home is feasible if you have the time and motivation to do so. For most raw recipes, it’s simply pulsing and chopping your ingredients. If you are trying to lose weight, you should take into consideration the fat calories often found in raw snacks due to nuts, seeds and coconut. These are healthy fats but still need to be balanced with your total intake.

Eating raw foods during training depends upon

HOMEMADE LARABAR Ingredients: • 4 oz. or 4- 6 whole Dates (which ever is least expensive in the bulk aisle). Soak overnight to remove pits, “peel” and rinse before adding to food processor. Or use 3-4 oz. Date Paste.

Note: Whole dates are easier to find than date paste.

• 1/2 cup Raw Almonds • 1/4 cup Raw Sunflower Seeds • Coconut or olive oil [optional] • Honey (I like Ambrosia from CO) • Unsweetened cocoa powder or cocoa nibs • Flavoring: sea salt, cinnamon, cardamon • Optional: hemp or pea protein Directions: 1. In a food processor first ground the nuts into a fine powder.

2. Separately ground the seeds.

3. Then separately, pulse the dates in the food processor and add back in the nuts & seeds.

Add the rest of the ingredients and process in short pulses until the mixture comes together.

4. Pour mixture into mixing bowl and slowly add coconut or olive oil in liquid form. Only add enough to add moisture and hold ingredients together.

5. Hemp or pea protein is helpful with coating the mixture to make more manageable and less sticky. You can also use flour.

6. You can either press the mixture into a baking dish or roll into small balls and place on a cookie sheet. Parchment paper will prevent balls from sticking together.

7. Transfer to the fridge to set for a few hours or preferably over night.

8. Use parchment paper to wrap & carry with you. the goal of the workout and your gut. Consuming fat or fiber during training is not recommended for moderate to high intensity training because: a) fat requires more energy to be broken down (its not energy efficient), b) fiber slows down absorption of carbohydrate (sugar) reducing the rate at which it can help maintain blood sugar levels and provide energy to working muscles, c) depending upon the type of fiber, it may draw water into the intestines causing a gut ache, d) fat and fiber draw blood away from working muscles to focus on digestion, which may cause abdominal cramps.

A recipe for a homemade “Larabar” is above. I typically do not include amounts in raw recipes because it becomes more about texture and taste preference as you mold the item. However, dates (or figs) should be the predominant ingredient in this recipe to provide carbohydrate. Removing the skin of the date (which takes patience) is also recommended to reduce fiber. I recommend roasting the nuts first to decrease the risk of gas and improve digestibility.

Regina Hammond, MS, RD is the Director of Nutrition at TriSmarter Triathlon Coaching and Nutrition (www.trismarter.com). When she isn’t running up Pikes Peak, Regina is creating custom hydration and fueling plans for ironman distance triathletes & ultra runners. coloradorunnermag.com 13

I’m just slammed at work.

The kids have been sick.

I’m too busy to run.

Sound familiar? You are not alone. Many runners have a hard time staying motivated to train consistently. For some runners, however, this is not the case. I tracked down four busy runners who kindly took time out of their packed schedules to chat with me about how they fit running into their lives. It turns out they are not superhuman. They aren’t professional runners.

They don’t have personal chefs, chauffeurs, or personal assistants. They do have excellent time management skills and a whole lot of grit.

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The Secrets of Busy Runners

By Pam Moore

Name: Maggi Kelly Age: 47 Occupation: Inside sales manager at Skirt Sports, personal stylist for J. Hilburn Menswear, owner of Crave Coffee Shop, Mom of four kids, ages 16, 14, 11, 9 Proudest Running Accomplishments: Running Imogene Pass twice and coming back from an

injury to complete the Fruita Marathon A Day in the Life: Between the hours of 5:00 a.m. and 8:30 a.m., on a typical weekday, Maggi has already left the house four times. This includes her own 60 minute run with her training partners, followed by three different “school runs” for her four kids.

By 9:00, she’s at her desk at Skirt Sports, and by 5:00, she is on the go again, driving the whole

family to her sons’ hockey practice. Once they are at the rink, she either sits in the stands, where her daughters do their homework while she replies to emails pertaining to her coffee shop and her menswear clients, or she and the girls go to the supermarket or do other errands.

To manage the demands of her three jobs, her kids’ activities, and her training for an upcoming 50K, Maggi has to delegate chores and be flexible around mealtimes. Of her kids, she says, “They

have to fold the laundry, take out the garbage, and make their beds.” While Maggi sometimes puts a meal in the crock-pot ahead of time for dinner, most nights, the boys eat a snack in the car on the way to hockey and she and the girls grab something from Target and eat it in the rink. She acknowledges that her family rarely sits around the dinner table together, and that “That’s OK.” This flexibility carries over to Maggi’s training as well. The single mom of four squeezes in a

kickboxing class two days a week during her lunch break and sometimes runs from the hockey rink after dropping her sons off on the weekend.

Words of Wisdom: In order to make time to train, parents, especially moms, need to “forget the guilt.” Says Maggi, “If you’re on an airplane and oxygen masks come down, [you’re supposed to] put the oxygen mask on yourself first and then take care of your kids… coloradorunnermag.com 15

You have to give to yourself, even if it’s a two mile run, or walk on the treadmill‌ It’s important for your kids to know Mommy has a life too.�

Name: Natalie Hall Age: 36 Occupation: Computational Statistician at Eli Lilly and Company, Mom of one son, 4 years old Proudest running accomplishment: Trained with a coach for the first time to run a 1:48 half marathon, knocking six minutes off her previous best time.

A Day in the Life: As a busy professional and single mom, Natalie’s morning is a juggle to get herself and her son dressed and ready to go. Her son eats his breakfast during their 45-minute commute to her work and his day-care, and she eats at her desk or her first meeting. Says Natalie, “We prioritize sleep over eating breakfast together.�

She typically eats her lunch at her desk or over a meeting and grazes throughout the day on snacks like nuts, fruit, or yogurt. Natalie leaves her office at 4:30 and jumps right into either a run or a Cross Fit class, before picking her son up at day-care. Once her son is in bed, Natalie opens her laptop and squeezes out at least another hour of work before watching some “really bad TV� and hitting the hay.

Key to Natalie’s ability to maintain a consistent training routine are her creativity and a willingness to ask for help. As a single mom, Natalie has a lot of flexibility when her son is with his father, but when she has him, she sometimes has to think outside the box to get her running in.

She explains, “I make friends with people in my neighborhood‌ [especially] anyone with a 16 year-old so they can baby-sit for me.â€? Even if it means starting a run as late as 8:30 p.m., Natalie occasionally hires a sitter to come over once her son is in bed. And with her fashion philosophy of, “Running gear is appropriate everywhereâ€? there really is no excuse to miss a run. For example, one night recently, she needed to make an appearance at a work party, but she also had a run on her calendar. In order to do both, she found a route that allowed her to stop at the party mid-run.

Words of Wisdom: Natalie’s advice to other runners struggling to fit in their run? “You can‌ work [the run] in anywhere as long as you feel comfortable wearing your running clothes anywhere. I run to the grocery store sometimes if I’m just getting a few things.â€?

Name: Dan Horton Age: 48 Occupation: Founder and President of Asphalt Shingle Recycling Systems Proudest Running Accomplishment: Completing 20 marathons over an 18-year 16 coloradorunnermag.com

DOWNTOWN RACE SERIES

period and getting faster over time.

A Day in the Life: As an executive with an exhausting travel schedule, Dan greets the day at 5:15 a.m. to fit a run in, either alone or with a group, before the 8 a.m. start of his workday. When he is out of town, Dan is usually able to join a group run from a local running store. Otherwise, he relies on text messages from his hometown training buddies for motivation. “They send me messages like ‘I’m running six miles tomorrow.’‌[or] if they’re doing a track or a speed workout, they let me know what it is and I try to do that same workout.â€?

Despite the occasional missed workout, due to a travel snafu or an early flight, Dan still manages to log 30-50 miles per week and cross train with yoga, spin classes, and weight lifting.

When he is travelling, Dan schedules only occasional evening meetings or dinners with a clear purpose. Otherwise, he declines such invitations. He says that having an upcoming race on his calendar makes it a lot easier to say no.

While this can be difficult at first, Dan says, over time, people get used to it. Eventually, says Dan, “[Running] becomes part of your personality and who you are‌ It becomes a natural thing that people expect you do to. People do work around your schedule if you let them know it’s important to you.â€? Dan says his colleagues will even give him a hard time if he does come out for drinks in the evening. “They’ll say things like, ‘Don’t you have to run in the morning?’â€?

Words of Wisdom: For people struggling to make time to train, Dan advises, “Schedule your workout like you would a meal. People don’t miss meals‌. So schedule it with the same fervency and get very comfortable with saying no when it comes to meetings or dinners or other ‘wasted’ time that has no real reason.â€?

Name: Becky Larsen Age: 39 Occupation: Part-time sales associate at Runners Roost, Part-time elementary substitute teacher, Kids run coach, and Mom to three kids, ages 9, 7, 5 Proudest Running Accomplishment: Managing to fit in training (Author’s note: Becky was too humble to mention a recent PR of 1:31 at the half marathon distance) A Day in the Life: Becky’s day begins literally before the crack of dawn, at 5:00 a.m., so that she can meet her running partner at 5:15. “We run towards each other‌ and we run anywhere from an hour to an hour and a half.â€? After her run, Becky switches into mom-mode, packing lunches for her kids, and making sure they have eaten breakfast and gotten their backpacks ready. She walks them to school at 8:00 am and then has a couple of hours to do errands before picking up her five year-old by 11:00. She picks her older two kids up from

BOULDER, COLORADO

7AM start

SUNDAY

school at 2:30 and starts dinner while her kids do their homework or play, before heading out with all three kids to coach a youth running program at the local recreation center. From there, they head back home to eat dinner together, the kids are in bed by 8 p.m., and Becky and her husband have some time to watch TV or read before going to sleep and doing it all again the next day.

Between the demands of her family and her multiple part-time jobs, Becky logs up to 65 miles per week of running. She attributes the consistency of her training to her commitment to early morning workouts and coordinating with her husband. “We try to be fair. When I get home, I give him a huge break to give him a chance to [work out]. Sometimes it means getting up even earlier than normal on the weekends to get the [long] run in. Or I do my long run on Friday and‌[my husband] takes the kids to school.â€?

Words of Wisdom To train consistently, even when family and other commitments are pulling you in multiple directions, Becky advises, “Become a morning runner.â€? This has obviously worked for Becky, but she acknowledges that this might not work for everybody. No matter what, she encourages those with packed schedules, especially parents, to “pick a time when [your running] doesn’t interfere with anyone else‌sometimes it might be after [the kids] go to bed.â€?

Benjamin Franklin said, “If you fail to plan you are planning to fail.� Each runner I interviewed might as well have had this quote tattooed onto their forearm. You might think there is no magic bullet for consistent training. These runners would say would say there is: their calendar.

Pam Moore dreams of qualifying for the Boston Marathon and completing every item on her To Do list. She has completed six marathons and two ironman triathlons. She blogs at www.whatevsblog. com. You can find her on Twitter at @whatevs_blog.

JUNE 29, 2014

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BIG PRIZE MONEY | GREAT GIVEAWAYS | AWESOME FOOD

PEARL STREET MILE BOULDER, COLORADO

6:30PM start WEDNESDAY

JULY 9, 2014

COME RACE THE PEARL STREET MILE! BIG PRIZE MONEY | FREE BEER | LIVE MUSIC | FAMILY FUN www.RaceRoster.com

RACE THROUGH

THE HEART OF BOULDER

in

2014

Here is a list of Colorado-based training groups, coaches and clubs for runners and triathletes, followed by a list of Colorado’s summer running camps.

Clubs/Training Groups/Coaches Boulder

a group from the runners edge of the rockies trains near parker.

2014 Guide to Clubs, Coaches and Camps

Bobby McGee Endurance Sports Boulder Express Boulder Performance Network Boulder Road Runners Boulder Striders Boulder Track Club Boulder Trail Runners D3 Multisport Dave Scott Triathlon Training Fast Forward Sports Fleet Feet Sports No Boundaries Gemini Multisport Kids That TRI Longmont Running Club

Boulder Boulder Boulder Boulder Boulder Boulder Boulder Boulder Boulder Boulder Boulder Boulder Boulder Longmont

Mark Allen Triathlon Training Revolution Running Ric Rojas Running Roost Running Club Wes Hobson Performance Zone ATP

Boulder Boulder Boulder Louisville Boulder Boulder

bobbymcgee.com bxboulderexpress.com boulderperformance.net boulderroadrunners.org boulderstriders.com bouldertrackclub.com BoulderTrailRunners.org d3multisport.com davescottinc.com fastforwardsports.net fleetfeetboulder.com geminimultisport.com kidsthattri.org meetup.com/LongmontRunning/ markallenonline.com revolution-running.com ricrojasrunning.com runnersroost.com weshobsonperformance.com findyourzone.tv

Denver Metro Active Mamas

Littleton

meetup.com/Active-mamasand-moms-to-be/

Altitude Multisport Club Colorado Columbines Colorado Masters Running Association CP Fitness CWW Triathlon Denver Fit Denver Track Club Denver Trail Runners Edgewater Run Club Endurance Performance Evergreen Runners Circle Fast Forward Sports Fuel4mance Fusion Running Highlands Ranch Run Club Irish Snug Running Club Jeff Galloway Training Program Karma Multisport Kids That TRI Mercuria Running Mile High Multisport Optimize Endurance Sports Phidippides Track Club Practical Coaching Revolution Running Rock Tri Club Rocky Mountain Road Runners Rocky Mountain Runners Rocky Mountain Tri Club

Parker Denver Denver

altitudemultisport.com columbines.org comastersrun.org

Englewood Denver Denver Denver Denver Denver

cperezcoaching.com cww-triathlon.org denverfit.com denvertrackclub.com denvertrailrunners.org facebook.com/ EdgewaterRunClub Denver epcmultisport.com Evergreen sports.groups.yahoo.com Denver fastforwardsports.net Littleton fuel4mance.com Denver fusionrunning.com Highlands Ranch highlandsranchrunningclub.com Denver irishsnugrunners.com Denver jeffgalloway.com Castle Rock karmamultisport.com Denver/Littleton kidsthattri.org Denver mercuriarunning.com Denver milehighmultisport.com Indian Hills optimizeendurance.com Denver phidippides.org Highlands Ranch practicalcoaching.us Denver revolution-running.com Castle Rock rocktriclub.com Denver rmrr.org Denver rockymountainrunners.org Englewood rmtriclub.com

R

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

Clubs Clubs are usually non-profit organizations that produce events and meet for group workouts. Members receive discounted entry into club events as well as discounts at specialty stores.

Some clubs produce a newsletter that is included in the yearly dues.

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

Training Groups Training groups are similar to clubs, but without the event production. Most training groups also provide coaching for specific event distances. Some training groups meet a couple of times per week for group workouts. A few training groups even have large contingents that travel together to different events.

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

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Photography By david manthey

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2014

Gypsum, CO

Roost Running Club RunUphill Racing Runners Edge of the Rockies Team Challenge Team in Training Team WILD Zoom Track Club

Denver/Aurora/ Lone Tree/ Lakewood Denver Denver Denver Denver Denver Highlands Ranch

runnersroost.com runuphillracing.com runnersedgeoftherockies.com ccteamchallenge.org teamintraining.org/rm teamwild.org zoomtrackclub.org

Northern Colorado Anaerobic Management CSU Tri Club Fort Collins Running Club Fort Collins Trail Runners Greeley Triathlon Club Kids That TRI Loveland Road Runners Personal Best Fitness Roost Running Club t2 Coaching Windsor Triathlon Club

Fort Collins Fort Collins Fort Collins Fort Collins Greeley Fort Collins Loveland Fort Collins Fort Collins Fort Collins Windsor

anaerobic.net csutri.com fortcollinsrunningclub.org fortcollinstrailrunners.com greeleytriathlonclub.com kidsthattri.org lovelandroadrunners.com prsfit.com runnersroost.com t2coaching.com windsortriclub.com

Durango Running Club Jeff Galloway Training Program Mesa Monument Striders

Durango Durango Grand Junction

San Juan Mountain Runners

Montrose

durangorunningclub.org jeffgalloway.com mesamonumentstriders. webs.com sjmr.org

Camps Boulder Running Camps Camp Isaiah Distance Camp Colorado Mesa University XC Camp CSU Distance Camp Jim Ryun Running Camp Leadville Trail 100 Training Camp Marathon Training Experience Pat Manson’s Pole Vault Immersion Camps Rocky Mountain XC Camps Run Wild Retreats Smarter Training XC Camp Trail Running Weekends WSC High Altitude Distance Camp

Boulder Pingree Park Grand Junction Fort Collins Fort Collins Leadville Boulder Boulder

boulderrunningcamps.com campisaiah.com CMUmavericks.com/camps csurams.com ryunrunning.com leadvilleraceseries.com runningawayonline.com patmanson.com

Crested Butte Carbondale Pueblo Estes Park Gunnison

teamprepusarunning.com runwildretreats.com brocawblazers.org activeataltitude.com wscathletics.com

Southern Colorado Carmichael Training Systems Incline Club Jack Quinn’s Running Club Landshark Running Club Peak Multisport Pikes Peak Road Runners Pikes Peak Triathlon Club Rainsberger Athletics Southern Colorado Runners Team CRUD TriSmarter Triathlon Coaching Wicked Fast Tri Club

Colorado Springs Manitou Springs Colorado Springs Colorado Springs Colorado Springs Colorado Springs Colorado Springs Colorado Springs Pueblo Colorado Springs Colorado Springs Colorado Springs

trainright.com inclineclub.com jackquinnsrunners.com landsharkrunclub.com peakmultisport.com pprrun.org pikespeaktriathlonclub.com traininggoals.com socorunners.org teamcrud.com trismarter.com wickedfasttri.com

Waterpark

with

Mountains Chaffee County Running Club Crested Butte Mountain Runners Roaring Fork Women’s Tri Club

Western Slope 20 coloradorunnermag.com

Salida salidarec.com/ccrc/ Crested Butte cbmountainrunners.org Glenwood Springs roaringforktriteam.com

BBQ

Brews

www.DIRTYDOZEN.com

runners socialize after completing a run with the jack quinn’s running club in Colorado springs.

July 12 Family mud 5K run

Beats

a group of runners during the boulder trail runners happy hour run.

Photography By tim bergsten / pikespeaksports.us

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tr ai n i n g e d g e

run your first ultra

By Jessica Griffiths

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T

he explosion in growth of the marathon and half marathon distance over the last decade has led many runners to explore the next step. When runners are ready for a new challenge, they inevitably look to the trail ultra. An ultra distance race is any distance beyond the 26.2 mile marathon.

The most common distances are the 50K, the 50 Mile, and the 100 Mile race distance. To add even more challenge than the mere distance alone, many of these ultra races are run on trails, which provide more difficult terrain and footing. If you’re ready to tackle an ultra distance race, here are a few pointers.

Have healthy expectations Most runners should just be happy to complete the race. I know, I know. Everyone wants to have a time goal in mind and that’s okay. But you are going to encounter new challenges when trying to finish a much longer race, so be reasonable and be happy if you can finish the course upright and before the time cutoff. There will be unique challenges during the race that you can’t always plan for. For instance, you can train perfectly for months, and then race morning brings snow

Photography By Steve Glass

and 40 mile per hour wind gusts. Conquer the distance and build on your ultramarathon fitness for your next race. Most runners should pick a 50K as a first time ultra runner and save the 50 Mile distance for their next challenge.

Find the right race Look for a race with a high completion rate.

Check to see if the race has an established reputation. Read online reviews and blog posts about the race from runners who have participated in the race in the past. Check to see how many aid stations are offered. Watch out for too much or too little elevation gain and loss. A rolling course could offer relief for your newbie ultra legs after several hours, but a brutally tough course with too much elevation change and too tough terrain could leave you upset and not finishing.

Be prepared If possible during your training, run parts of the race course. That way you will be familiar with the trail. If you can’t train on the actual course, do training runs on something similar.

Also, study the course map. In many ultras, the race fields get spread thin. You will need to pay close attention to course markings and it can be helpful to have an understanding of the course before race day. Download the course map and visualize the start, the finish, the turns, and the aid stations. Leading up to race day, taper your training. Gradually reduce

your miles three weeks out so your legs are fresh and strong on race morning.

Rock race day On race day, don’t try anything new. Wear shoes that you have been training in and are comfortable with. Consider carrying your own water bottle. Know what food options are going to be offered on the course and go in with a fueling and hydration plan. Make sure that you liberally use lube. It’s going to be a long day and chafing will make it difficult as the hours go on. Arrive early so you have plenty of time to use the bathrooms.

During the race, run at an easy, comfortable pace. Don’t pound the downhills. Be able to carry on a conversation. Staying conservative in the early miles will help you in the end.

Slow and steady will help you make it to the finish line. When the going gets tough, and it will get tough out there, have a personal mantra to repeat to yourself to help push through the pain and discomfort. Stay positive. If it were easy, everyone would do it.

Celebrate your finish!

You trained hard, committed your time and completed your goal. Relish in your accomplishment! You are now an ultramarathon runner. You only get to run your first once so enjoy it. Then, give yourself a few weeks to recover (before you start to plan your next ultra).

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Free Tour of The Sanctuary With Registration!

Ru

F g n nni

l a v i est

JUNE 7 & 8 - 2014

5K & 10K HALF MARATHON FULL MARATHON Certified Courses Finisher Medals Live Entertaiment Tons of Food Lots of Vendors

ild A Truly W Weekend!

100% of proceeds benefit

In Conjunction with

The Wild Animal Sanctuary 720 acre refuge for more than 330 Lions, Tigers and Bears a 501(c)3 non-profit organization

non-timed

WALK/RUN 6/7/14 - 5K

officially timed

5K RACE 6/7/14 - 5K

officially timed

Omnivore Odyssey 6/8/14 - 10K

officially timed

officially timed

Carnivore Classic Predator Challenge 6/8/14 - 13.1 6/8/14 - 26.2

www.RunIntoTheWild.org

Western State Colorado University High Altitude Distance Camp: 7,703’

th e fast l an e

darcy africa

In the Rocky Mountains - Gunnison, CO July 20-25, 2014 / Elite Camp Extension July 25-27 $460 before July 10th / $125 for Elite Extension

By Amanda Hodges

Jennifer Michel - Camp Director Western State Head XC Coach, 2007 and 2011 NCAA Men’s Coach of the Year, 2011 NCAA DII Men’s National Champions.

Josh Eberly - Asst. Camp Director Assistant XC Coach and 4x World USA qualifier including 2004 World Cross Championships in Brussels, Belgium

If you’ve ever seen Darcy Africa out on the trails – whether it’s in a race or simply training in Boulder – you may find some of her training tactics hard to believe. How does one fierce and talented ultrarunner win the prestigious Hardrock 100 two years in a row? Or take top honors at three out of the four races in the Rocky Mountain Grand Slam of Ultrarunning while setting two new course records at the same time? According to Darcy, one of her keys to success is meditation practice. And surprisingly, she values quality runs over quantity.

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Elva Dryer - featuring 2x US Olympian and 7x NCAA national champion in XC and track & field, along with member of US World XC Team. * High Altitude Training * Weight Training / Pool Workouts * Beautiful Mountain Trails * Goal Setting / Race Tactics * White Water Rafting * Mountain Hike In Nearby National Forest

Contact: Jennifer Michel | jmichel@western.edu www.gomountaineers.com See: Cross Country, Distance Camp

Photography By tanner johnson

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th e fast l an e

Regardless of Darcy’s training tactics, there’s no doubt that she’s one of the top ultrarunning females on the circuit; just check out her mind-blowing result statistics on Ultra Signup. She’s also a woman of few words. Read on to find out how Darcy balances several jobs – including being a devoted mother – and training for some of the top trail, mountain and ultra events in the world.

Quick Stats Name: Darcy Piceu–Africa Age: 39 Hometown & Current: Bloomfield Hills, MI & Boulder, CO Professional & Educational background: Master’s in Counseling Psychology – Intervention Specialist at Boulder High, and Coach at UltraRunner Training Years in current sport: 13 Sponsors: HOKA One One, Smartwool, Ultraspire, First Endurance What are some of the biggest highlights in your racing career?

In 2011, I ran the Rocky Mountain slam in one summer (Bighorn 100, Hardrock 100, Leadville 100, The Bear 100) and placed first in three out of four and set two new course records. I also had the fastest overall time out of men and women. I won the Hardrock 100 two years in a row and placed third at UTMB in France in 2010 and was the only American on the podium. I was an Everest award winner in 2006/2007.

What are your long-term goals?

Long term goals are to continue to love the sport more every year as I get older. To be present in every race I do. I see my running evolving into trying new adventures and doing more Fastest Known Times or longer distance/ multi-day trail routes.

Why Colorado?

I’ve been in Colorado since 1993. I went to undergraduate school in Fort Collins and never left. As a child my family grew up coming to Colorado for ski vacations and I have always been an avid skier. In college I went on an Outward Bound course and found that in the mountains and in nature, I was my true self. I led courses for Outward Bound for five years, which grew my love of the Rocky Mountains.

In particular, the San Juans have a special place

in my heart, which is why Hardrock keeps me coming back year after year.

Take us through a “day in the life…”

I have a few jobs (High School Interventionist/ Coach/Mom/Ultrarunner) and I try to train when I can. I get my training in whenever possible. Every day is a little different. I try to run longer (maybe five to six hours) on a weekend day and during the week I run longer on Wednesday (three to foour hours). The other days, I run either early in the morning (one day I try to add in some speed work) or after work.

I also try to incorporate yoga one to two times per week to balance out my training. I also consider my meditation/sitting practice to be a part of my training. I try to sit for at least 20 minutes per day.

What are one or two things you currently do in your training that are keys to your success?

1. Choosing quality over quantity/not overtraining.

2. Meditation practice Do you follow any specific nutrition plans?

I have been mostly a vegetarian for 20 years.

Currently I’d call myself a ‘pescetarian’ since I eat fish. I try to eat lots of veggies, fruit, and

June 28, 2014

healthy grains as well.

Do you have any recommended resources to share?

The website UltraRunnerTraining.com for coaching and the book Running with the mind of Meditation by Sakyong Mipham Rinpoche What is your biggest challenge?

My biggest challenge now is that with work and being a Mom, training tends to take a back seat. I do what I can, but sometimes it’s exhausting. Sleep is important!

What is your favorite race?

Favorite post-run/race meal: A Veggie Burrito with chips and Guac Favorite restaurant: Sushi Tora or JAX Fish House in Boulder Favorite bar: The Kitchen Upstairs or OAK

In Boulder where I live because it’s convenient.

In the summer I love heading up to the Indian Peaks which are the closest real mountains to Boulder. I also love the Snowmass Wilderness near Aspen/Crested Butte (i.e.: the 4 pass loop)

May 17

Favorite running store: Boulder Running Company Favorite non-running activity: Tele Skiing Favorite TV show: The Bachelor and Modern Family Favorite book: Wild by Cheryl Strayed OR Any Pema Chodron book Favorite movie: Too many to name. I love cheesy romantic comedies.

La Sportiva Boneyard Boogie 11k Trail Run

June 21 La Sportiva Beaver Creek Summer Solstice 5k and 10k Trail Run, Plus Kids Fun Run

Castle Rock with the Town’s

July 20 La Sportiva Vail Half Marathon Trail Run

Rock Challenge, which takes runners

Favorite post-run/race beverage: Ultragen Orange Creamsicle flavor (First Endurance)

Where do you like to train in Colorado?

July 5

Other races include a 5-mile and the

Favorite running shoe: Hoka One One Kailua Trail shoe

The Hardrock 100 – because I love the San Juans and the community of people that gathers there every year for the race.

Run through picturesque

second annual half marathon.

Darcy’s Favorite Things

Aug. 3

La Sportiva Vail HillClimb 7.5 Mile Trail Run* La Sportiva Berry Picker 5k Trail Run

Aug. 24 La Sportiva 5k & 10k @ 10,000 Feet Trail Run SEPT. 14 La Sportiva EverGold 5k & 11k Trail Run Dates subject to change. *Vail HillClimb to be a featured event in the 2014 La Sportiva Mountain Cup

to the summit of the Town’s iconic Rock.

More information and to register:

CRgov.com/run 720-841-4827

970-479-2280 | www.vailrec.com The VRD is an equal opportunity service provider and operates under special permission from the White River National Forest and Bureau of Land Management.

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Sports Nutrition:

What’s Old? What’s New?

By Nancy Clark

Once upon a time, warriors (the original athletes) ate lions’ hearts. Today, athletes seek out energy drinks and protein shakes. Clearly, times have changed! In case you are wondering what else is old—and new—when it comes to sports nutrition, I’ve compiled an update to help resolve confusion so you can fuel for success.

OLD: The lighter you are, the better you will perform. new: The runner who is genetically lean and eats enough to have well-fueled muscles has an advantage over the runner who is genetically heavier and has to skimp on food to maintain an unnaturally low weight. Research with elite female swimmers indicates those who restricted calories in the pursuit of thinness lost speed (but not body fat) during a 12week training cycle, while those who ate adequately swam faster (1). Thin at any cost often comes with a high price tag.

OLD: Female runners who train hard and have too little body fat will stop having regular menstrual periods. new: Lack of fuel, not lack of body fat, tends to determine if a female runner’s body will menstruate normally. That is, many very lean female runners do have regular menses. Although they may have very low body fat, they eat enough to support both their exercise and normal body functions.

OLD: Eat fat, get fat. new: Yes, excess calories of dietary fat can easily convert into body fat. But healthful fats (i.e., nuts, olive oil, avocado, salmon) are an important part of a runner’s diet; they help reduce inflammation.

Runners also need dietary fat to absorb important vitamins such as A, D, E, and K. Fat also fuels the muscles; small amounts of fat get stored within the muscles and can enhance stamina and endurance.

Research suggests runners had more endurance when they switched from a very low fat to a moderate fat diet. (2) 30 coloradorunnermag.com

OLD: If you want to lose weight, you need to go on a diet. new: Diets do not work. If diets did work, then everyone who has ever been on a diet would be lean.

Not the case. Rather than going on a diet, try to make just a few basic changes, such as 1) choose fewer processed snacks in wrappers and instead enjoy more fruit (fresh or dried) and nuts, and 2) get more sleep. Lack of sleep can contribute to not only weight gain but also reduced performance.

OLD: The recommended dietary allowance for protein (RDA) is the same for runners as for non-athletes. new: The RDA for protein (0.8 grams per kilogram body weight) is less than the 1.2 to 1.7 g per/kg currently recommended for athletes. Most runners eat that much (plus more) as a part of their standard meals, so you are unlikely to need protein supplements. You do want to distribute your protein intake evenly throughout the day, and not pile it all into dinner, so your muscles have a consistent supply of amino acids (the building blocks of protein).

OLD: Slabs of roast beef help build bigger muscles. new: Because the body can utilize only about 20 to 25 grams of protein at one dose, you won’t build bigger muscles by eating jumbo portions of beef in one sitting. (4) Your better bet it to cut that slab of meat into four pieces. Enjoy those deck-of-cardssized pieces at least every four hours, so you get 20 to 25 grams of protein at each meal and afternoon or evening snack. Weight lifting—not eating excessive

protein—triggers muscles to grow bigger. To have the energy needed to lift heavy weights, you want to eat meals based on grains, fruits and veggies (with protein as the accompaniment). Those carbs provide the fuel needed to lift heavy weights.

OLD: Don’t drink coffee before running in the heat; it is dehydrating. new: Pre-exercise coffee is not dehydrating and it can actually enhance performance, even in the heat (5). Caffeine boosts alertness and reaction time, as well as makes the effort seem easier so you work harder without feeling the extra effort.

If you are sensitive to caffeine (a mugful gives you a “coffee stomach” and the jitters), you’ll be better off abstaining. But runners who enjoy drinking coffee are likely to notice positive benefits.

OLD: Energy drinks contain magical ingredients, such as taurine. new: The magical ingredients in energy drinks are caffeine and sugar. Although taurine has been reported to enhance performance, the limited research was done on rats. Newer research suggests taurine offers no ergogenic benefits (6). To save money, simply add a heaping tablespoon of sugar to your coffee. You’ll get the same boost. Better yet, eat wisely and sleep more; you won’t need an energy drink…

OLD: Don’t eat before you run. The food just sits in the stomach and does not get digested. new: You can digest food during a run as long as you are exercising at a pace you can maintain for

more than 30 minutes. Fitness runners can benefit from a small pre-exercise snack as tolerated (such as a banana, granola bar, or packet of oatmeal) to get their blood sugar on the upswing. Marathoners who run for more than 90 minutes will benefit from both pre-run fuel and then carbs during the extended workout. The target is about 250 to 350 calories of carbohydrates per hour. That’s more than just a swig of sports drink! Be sure to practice fueling prior to and during long runs, so you can learn what works and what doesn’t.

OLD: Refuel as soon as possible after you workout. new: If you do exhausting workouts twice a day, you’ll benefit from eating soon after the first run to fuel-up for the next run. But if you are a fitness exerciser, simply back your workout into the next meal. You’ll have plenty of time to recover before your run the next day.

OLD: Orange slices are perfect for half-time of a youth sporting event. new: While chomps, gels, and sports drinks may seem better than cut-up oranges and water for half-time fueling at youth sports events, kids actually should be taught that natural foods work well. Orange slices, pretzels, and water provide more nutrients and electrolytes (a.k.a sodium and potassium) than sports drinks. Even adult runners can do well with real foods. While elite runners might prefer engineered products during intense exercise, most of us can perform just fine with real food. Go back to enjoying more orange slices, please. Sometimes the old ways can be preferable to the new!

Nancy Clark, MS, RD is the author of several sports nutrition books. For information about her new Sports Nutrition Guidebook, 5th Edition, and her food guides for runners, cyclists and soccer players, see www.nancyclarkrd.com. For online education, visit www.sportsnutritionworkshop.com.

Selected References:

1. Vanheest J, C Rodgers, C Mahoney, MJ DeSousa. Ovarian suppression impairs sport performance in junior elite female swimmers. Med Sci Sports Exerc 46(1):156-66, 2014.

2. Horvath, P, C Eagen, N Fisher, J Leddy, and D Pendergast. 2000. The effects of varying dietary fat on performance and metabolism in trained male and female runners. J Am Coll Nutr 19(1):52-60.

3. Mah CD, Mah KE, Kezirian EJ, Dement WC. 2011.

The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 34(7):943-50

4. Phillips, S. van Loon, L. 2011. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci 29(S1):S29-S38.

5. Armstrong, L, A. Pumerantz, M. Roti, et al. 2005. Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption. Int J Sport Nutr Exerc Metab 15:252-265.

6. McLellan TM, Lieberman HR. 2012. Do energy drinks contain active components other than caffeine? Nutr Rev. 70(12):730-44.

coloradorunnermag.com 31

r ac e r e po rts

Runnin’ Of The Green Celebrates 26 Years

DreamCatcher Half Comes to Grand Junction

3,000 participants took to the streets for the World’s Largest 7K, voted twice as the best race of the year by Colorado Runner.

With bagpipes, step dancers and a block party with a beer garden and stocked vendor village, Denver’s Classic Irish Jog is always a great time!

The ROTG always attracts some of Colorado’s top talent, as well as an energetic blend of runners and walkers donning their best St. Patty’s Day gear.

In the men’s race, 2013 ROTG Runner-Up Patrick Rizzo took top honors, beating his last year’s time by 17 seconds in 21:35. Mack McLain of Lake-

Cold temperatures greeted participants of the inaugural DreamCatcher Half Marathon in Grand Junction on March 8, but the sun was out and temperatures rose as more than 200 runners took to the Riverfront Trail along the Colorado River in beautiful Western Colorado.

In the men’s race, 47-year-old Levi Broyles of Delta took the win in 1:29:29, with second place finisher and Grand Junction resident Sean Cotter coming in close behind in 1:30:39. Third place belonged to Steve Jeffs of Kaysville, UT in 1:35:30.

The women’s race saw some great competition, as first place finisher Bridget Smith – 52-years-old and from Midland, MI – crossed the line not only in first place for the women, but third overall in 1:33:23. Right behind Smith was Jennifer Ricks of Fruita, who came in second for the women and fourth overall in 1:35:12.

Rounding out the top three was 51-year-old Kay Graybill of Glenwood Springs in 1:41:45.

Participants got to experience the views that the locals brag about – the Colorado National Monument, The Grand Mesa and the Bookcliffs in this one-of-a-kind race nestled between towering rock formations and beautiful, lush mountain ranges. This event was geared to

Michael Quispe, David Rothenburger and Carl Mather (L to R) battle in the masters division.

The 26th Annual Runnin’ Of The Green 7K kicked off in Historic LoDo in front of Union Station on March 16. More than

wood finished second with a time of 21:58, and Aurora’s Sean Brown rounded out the top three in 22:01.

The women’s race saw Boulder’s Alia Gray take the win in 24:49. Coming in second was Monument’s Christie Foster in 25:23, and Rachel Gioscia-Ryan finished third in 25:25.

3,738 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,280’ - Course Records: Michael Aish, 21:24 (2011); Fiona Docherty, 24:10 (2011) Overall Male: 1. Patrick Rizzo, 30, Boulder, CO, 21:35; 2.

Mack McLain, 25, Lakewood, CO, 21:58; 3. Sean Brown, 26, Aurora, CO, 22:01; 4. Charles Hillig Jr., 27, Denver, CO, 22:23; 5. Andy Wacker, 25, Boulder, CO, 22:23. Masters (40+): 1. Todd Straka, 46, Boulder, CO, 23:51; 2. Tom Norris, 48, Castle Pines, CO, 24:50; 3. Scott Kukel, 40, Highlands Ranch, CO, 25:34. Grand Masters (50+): 1. Raul Carrizalez, 53, Evans, CO, 25:30; 2. Dan Spale, 57, Lakewood, CO, 26:42; 3. Dennis Farrell, 51, Littleton, CO, 27:18. Seniors (60+): 1. Buzz Allen, 63, Centennial, CO, 30:08; 2. Steve Joyce, 65, Loveland, CO, 30:19; 3. Steve Parker, 62, Denver, CO, 30:31. Overall Female: 1. Alia Gray, 25, Boulder, CO, 24:49; 2. Christie Foster, 26, Monument, CO, 25:23; 3.

Rachel Gioscia-Ryan, 27, Boulder, CO, 25:55; 4. Brooke Kish, 38, Evergreen, CO, 25:59; 5. Tabor Scholl, 17, Kremmling, CO, 26:12. Masters (40+): 1. Bean Wrenn, 40, Boulder, CO, 26:29; 2. Carly Turney, 42, 26:38; 3. Dianne Gates, 49, Boulder, CO, 27:35. Grand Masters (50+): 1. Janet Rooney, 50, Louisville, CO, 28:34; 2. Delcia Litt, 55, Erie, CO, 29:25; 3. Judy Chamberlin, 55, Golden, CO, 30:57. Seniors (60+): 1. Amy Lease, 60, Denver, CO, 34:38; 2. Laurie Hakala, 62, Lakewood, CO, 36:28; 3. Dee Dee Beard, 63, Boulder, CO, 39:00.

Enjoying the first annual dreamcatcher half marathon in grand junction.

female winner lesley smith of boulder follows Bevar dobbs of colorado springs.

With about three-quarters of a mile to run in the 5K on St. Patrick’s Day, the defending race champion, Scott Dahlberg, knew he had to find another gear.

Behind him, James Burns charged up like a locomotive. Problem. Dahlberg knew 32 coloradorunnermag.com

be people drafting off of me. It might have cost me a few seconds at the end, but I think it was strategically I executed what I wanted to do.”

In the women’s race, Boulder’s Lesley Smith took the win in 17:53, with Christie Foster in second place.

-Tim Bergsten, PikesPeakSports.us 2,362 Finishers - Timing by: ChampionChip of the Rockies Elevation: Start/Finish = 6,008’ - Course Records: Ryan Kirkpatrick, 14:45 (2007); Alisha Williams, 17:17 (2009) Overall Male: 1. Scott Dahlberg, 28, Fort Collins, CO, 15:07; 2. James Burns, 25, Colorado Springs, CO, 15:20; 3. Ryan Meyer, 23, Colorado Springs, CO, 15:45; 4. Alex Nichols, 28, Colorado Springs, CO, 16:03; 5. Peter Maksimow, 35, Manitou Springs, CO, 16:05. Masters (40+): 1. Simon Gutierrez, 48, Colorado Springs, CO, 16:10; 2. Cody Hill, 41, Colorado Springs, CO, 17:02; 3. Dan Vega, 46, Colorado Springs, CO, 17:09. Grand Masters (50+): 1.

Peter Flemming, 53, Colorado Springs, CO, 16:45; 2. Mark Tatum, 54, Colorado Springs, CO, 19:44; 3. Tom Ferguson, 51, Colorado Springs, CO, 19:48. Seniors (60+): 1. Michael McCorkle, 60, Colorado Springs, CO, 21:57; 2. Jim English, 60, Colorado Springs, CO, 22:34; 3. Rick Harbin, 60, Colorado Springs, CO, 24:03. Overall Female: 1. Lesley Smith, 30, Boulder, CO, 17:52; 2. Christie Foster, 28, Colorado Springs, CO, 18:04; 3. Chantae’ Steele, 12, Colorado Springs, CO, 19:20; 4. Sheila Geere, 50, Colorado Springs, CO, 19:35; 5.

Connilee Walter, 41, Colorado Springs, CO, 19:54. Masters (40+): 1. Connilee Walter, 41, Colorado Springs, CO, 19:54; 2. Donna Garcia, 41, Colorado Springs, CO, 19:54; 3. Donna Garcia, 41, Colorado Springs, CO, 21:19. Grand Masters (50+): 1. Sheila Geere, 50, Colorado Springs, CO, 19:35; 2. Brenda Buffington, 55, USAFA, CO, 22:43; 3. Georgann Richardson, 58, Colorado Springs, CO, 24:07. Seniors (60+): 1. Gloria Montoya, 66, Pueblo, CO, 26:41; 2. Terri Streelman, 60, Colorado Springs, CO, 26:58; 3. Martha Drake, 60, Pueblo West, CO, 27:29.

Photography By david manthey and Tim bergsten / pikespeaksports.us

237 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish = 4,593’ - Course Records: New Race Overall Male: 1. Levi Broyles, 47, Delta, CO, 1:29:29 CR; 2.

Sean Cotter, 46, Grand Junction, CO, 1:30:39; 3. Steve Jeffs, 38, Kaysville, UT, 1:35:30; 4. Corby Dixon, 22, Salt Lake City, UT, 1:37:15; 5. Carl Bruggeman, 50, Avon, CO, 1:37:28.

Masters (40+): 1. Levi Broyles, 47, Delta, CO, 1:29:29; 2.

Sean Cotter, 46, Grand Junction, CO, 1:30:39; 3. Andrew Mohler, 43, Grand Junction, CO, 1:37:44. Grand Masters (50+): 1. Carl Bruggeman, 50, Avon, CO, 1:37:28; 2. John Unger, 57, Montrose, CO, 1:41:25; 3. Chet Brown, 55, Grand Junction, CO, 1:54:34. Seniors (60+): 1. Charles Westley, 77, Arvada, CO, 2:38:03; 2. Jim Paull, 60, Highlands Ranch, CO, 2:43:52; 3. Dennis Young, 71, Grand Junction, CO, 2:44:24.

Overall Female: 1. Bridget Smith, 52, Midland, MI, 1:33:23 CR; 2. Jennifer Ricks, 25, Fruita, CO, 1:35:12; 3. Kay Graybill, 51, Glenwood Springs, CO, 1:41:45; 4. Deborah Battaglia, 46, Salt Lake City, UT, 1:45:50; 5. Tiffany Haifley, 35, Grand Junction, CO, 1:47:13. Masters (40+): 1. Deborah Battaglia, 46, Salt Lake City, UT, 1:45:50; 2. Angela Stauffer, 43, Littleton, CO, 1:51:31; 3. Jan Meister, 49, Grand Junction, CO, 1:52:33. Grand Masters (50+): 1. Bridget Smith, 52, Midland, MI, 1:33:23; 2. Kay Graybill, 51, Glenwood Springs, CO, 1:41:45; 3. Gwen Carew, 52, Carbondale, CO, 1:54:03.

Seniors (60+): 1. Liz Norris, 60, Grand Junction, CO, 2:10:23; 2. Jerri Shaw, 61, Grand Junction, CO, 2:17:41; 3. Pauline Higgins, 66, Salt Lake City, UT, 2:29:49.

A Wintry Blast For That Dam Run in Denver

Dahlberg Defends Title at 5K on St. Patrick’s Day that if his last surge for the finish line didn’t work, there was no Plan B.

“I could hear his footsteps and I knew he was gaining ground on me,” Dahlberg said. “Finally coming back down this (home) stretch, a little downhill with the wind, I was like, before he gets to me I have to put a move in. I only have one move really, so I wanted to make it count.”

Dahlberg, an assistant cross country coach at Colorado State University, and graduate of nearby Peyton High School, dashed ahead to win in 15 minutes, 7 seconds, a few ticks better than his 2013 winning time.

Burns was second, just a few strides behind.

“I really wanted to win this race,” Burns said. “I caught up to him, but then my legs just filled up with lactic acid and he got away from me.”

The 5K on St. Patrick’s Day attracted about 2,600 runners on a blustery day in downtown Colorado Springs. The race, which celebrated its 30th year, is one of the biggest in southern Colorado, and brings out the Irish in everyone.

Dahlberg, who runs for the Boulder Running Company/adidas team, sprinted to the lead early, as the massive field flooded behind him like a green wave. He led the race from wire to wire.

“It was a little windier today than last year,” Dahlberg said. “At the starting line I decided to get out kind of hard so there wouldn’t

every level of participant – from the first-timer to the seasoned half marathon runner.

Zachary Byers (2nd), Brian Glotzbach (1st) and Gage Voss (3rd - L to R) after that Dam Run 5K.

Frigid temperatures engulfed the state as the fifth and final race of BKB Limited’s RUNDENVER Race Series kicked off with That Dam Run Half Marathon and 5K. The races started and finished at the west end of the Dam Road near Campus Middle School in Greenwood Village, both taking participants out and back over the Cherry Creek Dam.

The men’s half marathon saw 28-yearold Jason Brosseau of Colorado Springs take top honors in 1:13:47. Kenji Tanabe of Aurora grabbed second in 1:15:10, and Littleton’s Christopher Desilets, 27, rounded out the top three in 1:16:13.

In the women’s half marathon, reignPhotography By jeff stoddart and john flickinger

ing champ Nicole Chyr remained the top female finisher with a time of 1:23:43. Aurora Leon of Vail crossed the finish line in second in 1:26:17, and Fort Collins’ Krystalanne Curwood grabbed third in 1:27:34.

The men’s 5K saw a sprint for the top two finishers. Brian Glotzbach of Castle Rock prevailed over Zachary Byers of Denver in 18:11.

Byers crossed the line a second later in 18:12. Gage Voss, 13, rounded out the top three in 18:47.

In the women’s 5K, Jenn Berry of Denver was the first female finisher in 19:33.

Sara Woodward finished second in 20:15, and 12-year-old Anna Shults grabbed third in 20:45.

802 Finishers (13.1M = 412, 5K = 390) - Timing by: Hallucination Sports - Elevation: Start/Finish = 5,167’ - Course Records: 13.1M = Mario Macias, 1:07:57 (2013); Nicole Chyr, 1:24:15 (2013); 5K = Matt Peharda, 16:57 (2011); Mandy McLane, 18:57 (2013) 13.1M Overall Male: 1. Jason Brosseau, 28, Colorado Springs, CO, 1:13:47; 2. Kenji Tanabe, 25, Aurora, CO, 1:15:10; 3. Christopher Desilets, 27, Littleton, CO, 1:16:13; 4. Michael Oliva, 34, Denver, CO, 1:16:43; 5. Tim Langdon, 32, Denver, CO, 1:17:18. Masters (40+): 1. Ron Thomasson,

48, Longmont, CO, 1:21:26; 2. James Moon, 47, Evergreen, CO, 1:26:58; 3. Rich Herbst, 47, Englewood, CO, 1:27:04.

Grand Masters (50+): 1. Jay Survil, 54, Aurora, CO, 1:27:31; 2. Clif Miskell, 53, Arvada, CO, 1:35:49; 3. Tom O’Brien, 58, Littleton, CO, 1:36:23. Seniors (60+): 1. Richard Park, 61, Colorado Springs, CO, 1:38:41; 2. Mike Murphy, 65, Golden, CO, 1:55:20; 3. Michael Reynolds, 61, Dublin, OH, 2:07:07. Overall Female: 1. Nicole Chyr, 36, Englewood, CO, 1:23:43; 2. Aurora Leon, 44, Vail, CO, 1:26:12; 3. Krystalanne Curwood, 28, Fort Collins, CO, 1:27:34; 4. Sara Gigliotti, 39, Colorado Springs, CO, 1:28:07; 5. Pamela Borealis, 30, Louisville, CO, 1:30:00. Masters (40+): 1. Aurora Leon, 44, Vail, CO, 1:26:12; 2. Melissa Menard, 40, Denver, CO, 1:34:45; 3. Marisa Harris, 44, Greenwood Village, CO, 1:42:06. Grand Masters (50+): 1. Sara Tibby, 50, Castle Rock, CO, 2:07:07; 2. Karen Barry, 56, Colorado Springs, CO, 2:09:26; 3. Tinka Crosby, 53, Denver, CO, 2:10:50.

Seniors (60+): 1. Jill Smith, 60, Golden, CO, 2:21:06; 2.

Peggy Marasovich, 63, Colorado Springs, CO, 2:23:19; 3.

Kay Pacheco, 68, Aurora, CO, 2:51:55.

5K Overall Male: 1. Brian Glotzbach, 38, Castle Rock, CO, 18:11; 2. Zachary Byers, 29, Denver, CO, 18:12; 3. Gage Voss, 13, Centennial, CO, 18:47; 4. Jenn Berry, 33, Denver, CO, 19:33; 5. Tristan Camp-Laguex, 14, Denver, CO, 19:56.

Masters (40+): 1. Steve Monroney, 49, Denver, CO, 20:52; 2. Roger Grylls, 40, Centennial, CO, 23:33; 3. Samuel Mann, 42, Aurora, CO, 23:43. Grand Masters (50+): 1. Mark Billinghurst, 52, Denver, CO, 24:00; 2. Mike Jansekok, 55, Parker, CO, 24:40; 3. John Morrison, 56, Thornton, CO, 24:58. Seniors (60+): 1. Paul Lewandowski, 66, Centennial, CO, 25:34; 2. David Lutter, 61, Commerce City, CO, 29:08; 3.

Michael Chessnoe, 72, Denver, CO, 29:27. Overall Female: 1. Jenn Berry, 33, Denver, CO, 19:33; 2. Sara Woodward, 35, Denver, CO, 20:15; 3. Anna Shults, 12, Lafayette, CO, 20:45; 4. Kendelle Krause, 27, Lakewood, CO, 20:56; 5. Sara Singh, 38, Denver, CO, 21:41. Masters (40+): 1. Lynne Shults, 47, Lafayette, CO, 23:40; 2. Sarah Skarie, 40, Westminster, CO, 25:19; 3. Suzanne Stephens, 49, Aurora, CO, 25:39. Grand Masters (50+): 1. Stephenie Scholl, 51, Kremmling, CO, 22:04; 2. Karen Wolff, 50, Highlands Ranch, CO, 23:38; 3.

Leanne Olson, 52, Englewood, CO, 25:20. Seniors (60+): 1.

Patti Thurman, 61, Littleton, CO, 27:30; 2. Katherine Klesmit, 61, Golden, CO, 29:37; 3. Virginia Vinyard, 77, Denver, CO, 29:45.

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Heavy Winds at Canyonlands Half

The 39th Canyonlands Half Marathon and 5 Mile race ran smoothly on Saturday, March 15, resulting in 3,700 finishers. The event, which fills local motels and restaurants, is an unofficial marker for the start of “the season” in Moab.

With the temperatures in the low 40’s at the start, the runners warmed up quickly as they ran alongside towering canyon walls on a winding course down the Colorado River to Swanny City Park in downtown Moab.

The course is a favorite among many, with the river paralleling the course. Enthusiastic aid station volunteers cheer on runners, and Taiko Drummers provide a boost of motivation. Participant Stephanie Herbst of Durango described the course as “amazing and beautiful.” Marc Irwin of Farmington, New Mexico, a first place finisher in his age group, said: “It’s really our favorite race. It’s well organized and it’s like they enjoy having runners come.” The Taiko Drummers “are always awesome” according to Noemi Gay from Salt Lake City.

Despite wind gusts up to 38 mph and a challenging headwind at mile nine on an uphill climb, runners thanked the wind at their back for the last two miles. According to Bruce Lambert from Berthoud, who ran the half marathon for the first time, he didn’t let the wind stop him from having a great race. “It’s a beautiful course and the tailwind at the end was nice. The race is very well managed and it’s a nice set up,” he commented.

Finishers were greeted with a unique finisher medal, fresh baked cookies, fruit, chocolate milk, and other items to help them refuel.

The 5 Mile first male finisher, Ashi Guiles, crossed the finish line in 25:57 and the 5 Mile first female finisher, Lauren Prufer, won with a time of 30:49.

In the half-marathon, elite runner and Utah resident Patrick Smyth crossed the finish line in 1:07:41. The first overall female, Malia Mullen, finished in 1:24:05. Wheelchair participant John Brewer finished with a time of 1:21:10.

Participants and spectators enjoyed delicious beer from the Moab Brewery and live music from the Eric Jones Trio. Vendors offered participants shaved ice, cupcakes, hot dogs, apparel and race memorabilia.

Results can be found on page 37.

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2014 Events Calendar and Information: May 10 AirLife Memorial 5K/10K, Littleton Girls on the Run 5K, Denver May 17 Cottonwood Classic 5K, Thornton Bellco Colfax 5K, Denver May 18 Kaiser Permanente Colfax Marathon, Denver June 1 Leaves of Hope 5K/10K, Wheat Ridge patrick smyth on his way to victory in the canyonlands half marathon in moab.

June 7 Taste of Louisville Half/5K, Louisville Jodi’s Race For Awareness 5K, Denver June 8 Strides for Epilepsy 5K, Denver VPI K9K, Denver June 14 GO Play 5K, Denver June 28 Stadium Stampede 5K/10K, Denver Undy 5000, Denver

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More Than 1,200 Runners at Lucky Laces The third annual Lucky Laces 5K/10K and Little Leprechaun Fun Run attracted more than 1,200 runners and walkers to Denver on March 15. This run takes you on a course through City Park with awards for top male and female in all age groups plus stroller awards and best Irish costume awards.

In the 10K, Daniel Verdi led the charge across the finish line in 35:15. Tiffany Coolidge of Thornton won the women’s event in 37:20.

In the 5K, Denver’s Jared Schiltz topped the field in 17:31. Broomfield’s Lindsey Mills was the fastest female in 18:14.

O’dell Brewery hosted the after party at the Parkside Mansion with live music, food, beer, and awards. This annual run is a benefit for the Denver Urban Ministries and is a really great way to celebrate the day with the whole family.

1,255 Finishers (10K = 344, 5K = 911) - Timing by: Timing Consortium - Elevation: Start/Finish = 5,280’ - Course Records: 10K = Brandon Johnson, 32:12 (2013); Colleen De Reuck, 36:31 (2013); 5K = Tyler McCandless, 15:08 (2013); Leslie Luna, 17:05 (2013)

runners at the start of the lucky laces 5k.

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10K Overall Male: 1. Daniel Verdi, 31, 35:15; 2. Jonathan Damiano, 27, Boulder, CO, 35:48; 3. Jason Halberstadt, 31, Denver, CO, 35:53; 4. Kevin Groves, 40, Louisville, CO, 36:17; 5. Mark Bridenstine, 32, Thornton, CO, 36:42. Masters (40+): 1. Kevin Groves, 40, Louisville, CO, 36:17; 2. Paul Tucker, 41, Niwot, CO, 40:10; 3. Patrick Flanagan, 41, Castle Rock, CO, 42:49. Grand Masters (50+): 1. Robert Curci, 56, Wheat Ridge, CO, 43:24; 2. Doug Ayers, 50, Leadville, CO, 45:55; 3. Patrick Sodia, 50, 49:05. Seniors (60+): 1. Tom Lemire, 70,

Boulder, CO, 49:13; 2. Jerry Egge, 65, Cheyenne, WY, 50:23; 3. Tom Bresnan, 61, Denver, CO, 57:38. Overall Female: 1.

Tiffany Coolidge, 33, Thornton, CO, 37:20; 2. Andrea Riehl, 30, Denver, CO, 38:21; 3. Julie Johnston, 36, Denver, CO, 38:21; 4. Amy Smith, 25, Westminster, CO, 38:59; 5. Holly Klamer, 30, Denver, CO, 39:44. Masters (40+): 1. Amy Dixon, 40, Centennial, CO, 40:42; 2. Heather Crosby, 40, Parker, CO, 41:59; 3. Sarah Pilarowski, 40, Denver, CO, 45:44. Grand Masters (50+): 1. Susan Brooker, 50, Boulder, CO, 42:54; 2. Caolan MacMahon, 50, Boulder, CO, 48:48; 3. Laura Troy, 52, Denver, CO, 49:25. Seniors (60+): 1. Jan Berch, 61, Littleton, CO, 46:55; 2. Bonnie Becker, 62, Parker, CO, 1:05:42; 3. Lynda Amerson, 62, Parker, CO, 1:58:04.

5K Overall Male: 1. Jared Schiltz, 37, Denver, CO, 17:31; 2.

Matt Tartar, 43, Denver, CO, 17:34; 3. Doug Croft, 48, Erie, CO, 18:13; 4. Kristian Waldorff, 35, Littleton, CO, 18:34; 5.

Jay Winkelhake, 37, Thornton, CO, 18:40. Masters (40+): 1. Matt Tartar, 43, Denver, CO, 17:34; 2. Doug Croft, 48, Erie, CO, 18:13; 3. Troy McCubbin, 41, Colorado Springs, CO, 19:17. Grand Masters (50+): 1. Ty Godwin, 51, 19:23; 2. Amarante Pacheco, 50, Commerce City, CO, 19:25; 3.

George Snow, 54, Golden, CO, 21:13. Seniors (60+): 1.

Jim Martin, 63, 22:41; 2. Darrell Thompson, 61, Parker, CO, 27:17; 3. Bill Chapman, 70, Eastlake, CO, 28:03. Overall Female: 1. Lindsey Mills, 32, Broomfield, CO, 18:13; 2.

Nan Kennard, 32, Boulder, CO, 18:55; 3. Sara Woodward, 35, Denver, CO, 19:17; 4. Joanna Miller, 29, Denver, CO, 20:25; 5. Trisha Morton, 35, Monument, CO, 21:26. Masters (40+): 1. Kay Davidson, 41, Denver, CO, 23:16; 2. Clarissa Roberts, 41, Westminster, CO, 23:07; 3. Michelle Hancock, 46, Lakewood, CO, 24:01. Grand Masters (50+): 1. Peggy Brochtrup, 53, Golden, CO, 26:27; 2. Jill Fruhwirth, 54, Lakewood, CO, 26:37; 3. Betsy Barrera, 54, 28:18. Seniors (60+): 1. Debbie Hathaway, 62, Boulder, CO, 24:05; 2.

Conchetta Smith, 68, Lakewood, CO, 29:31; 3. Catherine Gilbronson, 61, Englewood, CO, 31:27.

Photography By capstone photography and running guru.com

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r ac e r e s u lts Schwartz, 37, 22:53; 5. Lizzy Darden, 18, 23:21. Masters (40+): 1. Sarah West-Hoover, 43, 26:17; 2. Momoko O’Brien, 48, 28:28; 3. Mel Parkerhasse, 42, 28:39. Grand Masters (50+): 1. Barb Brayton, 57, 27:21; 2. Rebecca Gale, 50, 29:02; 3. Mary Jean Gradisar, 56, 33:20. Seniors (60+): 1.

Becki Morey, 62, 34:06; 2. Diane Giers, 63, 36:27; 3. Cathie Ceciliani, 61, 37:34.

Snowman Stampede 5M/10M February 22, 2014 Littleton, CO 942 Finishers (10M = 439, 5M = 503) - Timing by: Hallucination Sports - Elevation: Start/Finish = 5,351’ - Course Records: 10M = Jason Simpson, 53:46 (2012); Kim Dobson, 1:02:00 (2013); 5M = Matt Tebo, 25:18 (2012); Susan Partridge, 28:21 (2012)

hannah mcintyre of colorado springs at the pprr winter series iv.

Love ‘em or Leave ‘em 5K/10K February 15, 2014 Parker, CO 434 Finishers (10K = 89, 5K = 345) - Timing by: Timing Consortium - Elevation: Start/Finish = 5,869’ - Course Records: 10K = Jason Donald, 32:20 (2013); Betsy Mercer, 44:38 (2013); 5K = Tyrell Clock, 16:14 (2013); Katie Sabey, 19:32 (2011) 10K Overall Male: 1. Chad Bishop, 40, 39:23; 2. Jason Via, 36, 40:09; 3. Josh Milles, 15, 40:33; 4. Matt Gurba, 29, 41:11; 5. Steven Pye, 51, 41:12. Masters (40+): 1. Chad Bishop, 40, 39:23; 2. Dale Dandurand, 45, 44:50; 3. Charles Koester, 43, 46:50. Grand Masters (50+): 1. Steven Pye, 51, 41:12; 2. Patrick Sodia, 50, 46:43; 3. Paul Ratner, 50, 53:54.

Seniors (60+): 1. Stan Richardson, 62, 57:26; 2. Nick Beyer, 61, 1:16:37. Overall Female: 1. Heather Crosby, 40, 43:48 CR; 2. Tara Holmes, 32, 44:23; 3. M. Kristi Hall, 31, 47:12; 4. Michele Carter, 32, 48:54; 5. Angela Jones, 31, 49:23.

Masters (40+): 1. Heather Crosby, 40, 43:48; 2. Terri Ary, 47, 51:01; 3. Jennifer Desjardins, 44, 52:11. Grand Masters (50+): 1. Georgann Richardson, 58, 53:34; 2. Nancy Cpreigl, 52, 53:53; 3. Kendell Shewmaker, 51, 1:01:18. Seniors (60+): 1. Nancy Beyer, 62, 1:20:00; 2. Cassandra Katz, 60, 1:29:19.

5K Overall Male: 1. Keenan O’Brien, 19, 17:31; 2. Landon Rast, 13, 19:09; 3. Mark Cardinale, 44, 19:17; 4. Andrew Holton, 46, 19:24; 5. Rob Welo, 50, 19:38. Masters (40+): 1. Mark Cardinale, 44, 19:17; 2. Andrew Holton, 46, 19:24; 3. Chad Blackwell, 40, 22:36. Grand Masters (50+): 1. Rob Welo, 50, 19:38; 2. Michael Guenther, 52, 21:00; 3. Michael Jansekok, 55, 25:23. Seniors (60+): 1. George Greco, 66, 25:25; 2. John Carpenter, 66, 27:54; 3. Darrell Thompson, 61, 28:20. Overall Female: 1. Ashley Corn, 29, 19:45; 2. Liz Sanchez, 21, 21:26; 3. Laurie Lang, 31, 21:45; 4. Rebecca

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10M Overall Male: 1. JJ Ricket, 19, Broomfield, CO, 56:49; 2. Andrew Knutsen, 32, Lakewood, CO, 57:04; 3. Tristan Mitchell, 28, Centennial, CO, 57:17; 4. Jim Rebenack, 29, Littleton, CO, 57:24; 5. Dan Edstrom, 37, Denver, CO, 57:38. Masters (40+): 1. Tom Norris, 48, Castle Pines, CO, 1:01:40; 2. Casey McKinney, 42, Aurora, CO, 1:03:10; 3.

James Moon, 47, Evergreen, CO, 1:05:28. Grand Masters (50+): 1. Dan Spale, 57, Lakewood, CO, 1:05:30; 2. Corky Dean, 53, Denver, CO, 1:08:44; 3. Jay Survil, 54, Aurora, CO, 1:09:17. Seniors (60+): 1. Buzz Allen, 63, Centennial, CO, 1:13:33; 2. Steve Joyce, 65, Loveland, CO, 1:14:51; 3.

Mike Murphy, 65, Golden, CO, 1:24:08. Overall Female: 1. Abby Depperschmidt, 29, Fort Collins, CO, 1:04:26; 2.

Bean Wrenn, 40, Boulder, CO, 1:04:45; 3. Julia Veseth, 23, Lakewood, CO, 1:06:11; 4. Nicole Chyr, 38, Englewood, CO, 1:06:39; 5. Sarah Bay, 34, Denver, CO, 1:06:49. Masters (40+): 1. Bean Wrenn, 40, Boulder, CO, 1:04:45; 2. Anissa Schymik, 42, Littleton, CO, 1:12:42; 3. Amy Mosser Romero, 41, Denver, CO, 1:16:19. Grand Masters (50+): 1. Janet Rooney, 50, Louisville, CO, 1:10:58; 2. Carolyn Weiss, 55, Golden, CO, 1:20:00; 3. Amy Dougherty, 52, Littleton, CO, 1:24:52. Seniors (60+): 1. Amy Lease, 60, Denver, CO, 1:24:34; 2. Cathy Curtis, 61, Broomfield, CO, 1:28:30; 3.

Shane Holonitch, 63, Englewood, CO, 1:30:16.

5M Overall Male: 1. Adam Rich, 32, Colorado Springs, CO, 26:08; 2. Jay Luna, 30, Littleton, CO, 27:07; 3. Todd Straka, 46, Boulder, CO, 27:58; 4. Sean McNeil, 24, Littleton, CO, 28:37; 5. Andy Rinne, 38, Colorado Springs, CO, 28:42.

Masters (40+): 1. Todd Straka, 46, Boulder, CO, 27:58; 2.

Kevin Groves, 40, Louisville, CO, 29:14; 3. Scott Kukel, 40, Highlands Ranch, CO, 30:07. Grand Masters (50+): 1. Jay Survil, 54, Aurora, CO, 32:39; 2. Ty Goldwin, 51, Highlands Ranch, CO, 33:39; 3. Thomas Moseley, 55, Highlands Ranch, CO, 35:20. Seniors (60+): 1. James Rebenack, 67, Centennial, CO, 42:24; 2. Philip Demoss, 70, Highlands Ranch, CO, 43:25; 3. Ed Youngberg, 71, Lakewood, CO, 45:03. Overall Female: 1. Lori Walker, 31, Broomfield, CO, 30:30; 2. Ashley Luna, 30, Littleton, CO, 31:13; 3. Jocelyn Petrella-Gallagher, 34, Denver, CO, 31:38; 4. Krystalanne Curwood, 28, Los Angeles, CA, 32:03; 5. Melissa Rickman, 34, Morrison, CO, 32:51. Masters (40+): 1. Connilee Walter, 40, Colorado Springs, CO, 33:17; 2. Anissa Schymik, 42, Littleton, CO, 34:15; 3. Sabine Preisinger, 45, Bailey, CO, 36:25. Grand Masters (50+): 1. Georgann Richardson, 58, Colorado Springs, CO, 40:18; 2. Sara Tarbush, 51, Louisville, CO, 40:28; 3. Claire Kindley, 54, Renton, WA, 40:35. Seniors (60+): 1. Joe Shirley, 66, Centennial, CO, 46:02; 2. Bonnie Becker, 62, Parker, CO, 50:46; 3. Diane Tribbett, 65, Denver, CO, 53:54.

PPRR Winter Series IV February 23, 2014 Black Forest, CO 515 Finishers (20K = 191, 10K = 324) - Timing by: Pikes Peak Road Runners - Elevation: Start/Finish = 7,350’ - Course Records: 20K = Ryan Hafer, 1:13:26 (2012); Gina Lucrezi, 1:21:26 (2009); 10K = Jason Hubbard, 33:36 (2005); Katie Rainsburger, 41:44 (2013) 20K Overall Male: 1. Andy Boyle, 17, Colorado Springs, CO, 1:19:41; 2 Tyler Dimson, 20, USAFA, CO, 1:19:42; 3.

Ryan Silva, 30, Monument, CO, 1:20:56; 4. Jared Olsen, 19, USAFA, CO, 1:23: 54; 5 David Anderson, 27, Colorado Springs, CO, 1:23:59. Masters (40+): 1. Rick Hessek, 48, Colorado Springs, CO, 1:27:31; 2. Nathaniel Kisergreen, 43, Colorado Springs, CO, 1:29:01; 3. Paul Doyle, 44, Colorado Springs, CO, 1:29:04. Grand Masters (50+): 1.

Mark Tatum, 53, Colorado Springs, CO, 1:31:51; 2. David

Bieda, 51, Colorado Springs, CO, 1:32:36; 3 Bryan Willis, 54, Colorado Springs, CO, 1:35:05 Seniors (60+): 1. Richard Park, 60, Colorado Springs, CO, 1:39:35; 2. Clyde Landry, 67, Colorado Springs, CO, 1:51:39; 3. Don Stauder, 66, Colorado Springs, CO, 1:56:45. Overall Female: 1. Stephanie Wurtz, 31, Manitou Springs, CO, 1:29:25; 2. Shannon Meredith, 43, Colorado Springs, CO, 1:32:27; 3. Melissa Bay, 38, Colorado Springs, CO, 1:35:21; 4. Kate Brien, 20, USAFA, CO, 1:37:54; 5. Wendy Kimmel, 35, Old Colorado City, CO, 1:38:46.

Masters (40+): 1. Shannon Meredith, 43, Colorado Springs, CO, 1:32:27; 2. Paulette Painter, 45, Colorado Springs, CO, 1:39:33; 3. Hilary Stamp, 40, Colorado Springs, CO, 1:41:24.

Grand Masters (50+): 1. Teri Harper, 50, Woodland Park, CO, 1:55:54; 2. Pam Shaw, 50, Colorado Springs, CO, 2:01:08; 3.

Laura Luckett, 51, Colorado Springs, CO, 2:06:14. Seniors (60+): 1. Virginia Landes, 63, Lafayette, CO, 2:01:08.

10K Overall Male: 1. James Burns, 25, Colorado Springs, CO, 33:50; 2. Simon Gutierrez, 47, Colorado Springs, CO, 36:56; 3. Alistair Eeckman, 19, Colorado Springs, CO, 37:19; 4. Peter Fleming, 53, Colorado Springs, CO, 37:23; 5. Reid Bartels, 18, Colorado Springs, CO, 38:34. Masters (40+): 1.

Simon Gutierrez, 47, Colorado Springs, CO, 36:56; 2. Gerald Romero, 42, Colorado Springs, CO, 40:16; 3. Dan Vega, 46, Colorado Springs, CO, 40:27. Grand Masters (50+): 1.

Peter Fleming, 53, Colorado Springs, CO, 37:23; 2. Michael Guenther, 52, Monument, CO, 46:40; 3. Randy Culver, 52, Colorado Springs, CO, 47:02. Seniors (60+): 1. Larry Miller, 63, Colorado Springs, CO, 52:21; 2. Michael Schenk, 61, Colorado Springs, CO, 53:36; 3. John Sudduth, 63, Colorado Springs, CO, 58:27. Overall Female: 1. Sheila Geere, 50, Colorado Springs, CO, 43:24; 2. Hannah McIntyre, 18, Colorado Springs, CO, 45:30; 3. Thea Ramsey, 16, Colorado Springs, CO, 47:27; 4. Magdalena Steiner, 29, Colorado Springs, CO, 47:28; 5. Jayne Sims, 52, Colorado Springs, CO, 47:40. Masters (40+): 1. Donna Garcia, 40, Colorado Springs, CO, 48:18; 2. Lisa McCone, 47, Colorado Springs, CO, 50:10; 3. Audrey Hall, 44, Colorado Springs, CO, 53:38. Grand Masters (50+): 1. Sheila Geere, 50, Colorado Springs, CO, 43:24; 2. Jayne Sims, 52, Colorado Springs, CO, 47:40; 3. Laura Kelecy, 50, Colorado Springs, CO, 51:42.

Seniors (60+): 1. Marijane Martinez, 61, Pueblo, CO, 57:31; 2. Gloria Montoya, 65, Pueblo, CO, 1:01:15; 3. Martha Drake, 60, Pueblo West, CO, 1:07:01.

Moab, UT, 36:37; 3. Victor Mladenka, 59, Burnaby, 38:37.

Seniors (60+): 1. Tom Burnett, 65, Durango, CO, 36:54; 2.

Geoffrey Vincent, 65, Arlington, TX, 40:00; 3. George Greco, 66, Colorado Springs, CO, 40:04. Overall Female: 1. Lauren Prufer, 23, London, UT, 30:51; 2. Dayna Vanarsdol, 23, Moab, UT, 31:10; 3. Audrey Baird, 21, Moab, UT, 35:15; 4. Tizanna Henry, 21, Tsaile, AZ, 35:27; 5. Amanda Garcia, 33, Peyton, CO, 35:38. Masters (40+): 1. Lynne Parks, 49, Greeley, CO, 37:17; 2. Karah Levely, 40, Grand Junction, CO, 37:54; 3.

Wendy Rasmussen, 44, American Fork, UT, 39:30. Grand Masters (50+): 1. Deirdre Garvey, 54, Boulder, CO, 39:31; 2.

Mary Lou Dinardo, 59, New York City, NY, 39:51; 3. Elizabeth Winfield, 50, Las Vegas, NV, 41:26. Seniors (60+): 1. Carmen Kitts, 62, Denver, CO, 44:05; 2. Patti Thurman, 62, Lone Tree, CO, 44:47; 3. Colombina Irwin, 63, Farmington, UT, 45:36.

Deboom, 42, Boulder, CO, 34:14; 3. Diane Soucheray, 44, Boulder, CO, 34:28. Grand Masters (50+): 1. Lisa Lohmann, 51, Boulder, CO, 44:09; 2. Andrea Sortwell, 54, 44:32; 3.

Paula Valenta, 51, Westminster, CO, 47:15. Seniors (60+): 1.

Patricia Jarrell, 60, Boulder, CO, 51:09; 2. Gayle St. John, 62, Westminster, CO, 55:11; 3. Bonnie Parks, 67, Westminster, CO, 55:54.

Erin Go Braugh 7.77K March 15, 2014 Westminster, CO

Overall Male: 1. Michael Chavez, 28, 15:29; 2. James Vance, 24, 15:39; 3. Paul Petersen, 34, 15:46; 4. Guy Alton, 29, 15:50; 5. Clint Reading, 33, 16:48. Masters (40+): 1. Kevin Lemasters, 45, 19:10; 2. Jesse Ryan, 41, 19:50; 3. Bob Houser, 49, 19:55. Grand Masters (50+): 1. Bill Hintze, 53, 19:51; 2. Daniel Meyer, 52, 19:56; 3. Christian Kummerow, 55, 20:04. Seniors (60+): 1. John Blair, 61, 23:16; 2. David Klibbe, 66, 24:03; 3. William McIntyre, 67, 24:15. Overall Female: 1. Nell Rojas, 26, 17:36; 2. Heather Utrata, 31, 18:16; 3. Candice Chavez, 28, 18:58; 4. Katy Rector, 24, 18:57; 5. Riley Geldean, 12, 19:04. Masters (40+): 1. Noelle Green, 49, 19:30; 2. Melissa Kinnear, 44, 19:56; 3. Marci Miller, 40, 20:32. Grand Masters (50+): 1. Alene Nitzky, 50, 23:05; 2. Teresa Garcia, 53, 26:25; 3. Marcia Johnson, 59, 26:58. Seniors (60+): 1. Pam Berthold, 64, 26:25; 2. Joanne Harms, 62, 27:44; 3. Carla Meidinger, 62, 28:21.

428 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish = 5,384’ - Course Records: Unknown Overall Male: 1. Andres Littig, 19, Atlanta, GA, 28:56; 2.

Scott Pearson, 25, Longmont, CO, 29:04; 3. Ian Huang, 35, Boulder, CO, 29:06; 4. Steven Acarregui, 26, Niwot, CO, 29:16; 5. Kyle Hubbart, 57, Broomfield, CO, 29:47. Masters (40+): 1. Matthew Tigchelaar, 44, Denver, CO, 30:15; 2. Peter Keilman, 41, Westminster, CO, 31:00; 3. Nico Brooks, 48, Boulder, CO, 31:34. Grand Masters (50+): 1. Kyle Hubbart, 57, Broomfield, CO, 29:47; 2. Larry Harkreader, 53, Arvada, CO, 34:43; 3. Jim Langley, 57, Littleton, CO, 36:25. Seniors (60+): 1. Jose Valdes, 61, Windsor, 35:51; 2. Edward King, 61, Littleton, CO, 38:42; 3. Steve Bell, 63, Arvada, CO, 39:23. Overall Female: 1. Lori Walker, 31, Broomfield, CO, 28:38; 2. Christine O’Gorman, 25, Westminster, CO, 31:41; 3. Julia Viel, 27, Boulder, CO, 31:45; 4. Jennifer Brandon, 36, 32:45; 5. Amanda Lovato, 41, Boulder, CO, 33:56. Masters (40+): 1. Amanda Lovato, 41, Boulder, CO, 33:56; 2. Nicole

Sharin’ O’ The Green 5K March 15, 2014 Fort Collins, CO 2,071 Finishers - Timing by: RunLimited - Elevation: Start/Finish = 4,982 - Course Records: Unknown

Brain Booster 5K March 29, 2014 USAFA, CO

155 Finishers - Timing by: Unkown - Elevation: Start/Finish = 7,058’ Course Records: Gerald Romero, 19:28 (2012); Adrienne Hutchison, 24:10 (2013) Overall Male: 1. Andy Rinne, 38, 19:06 CR; 2. Gerald Romero, 42, 19:13; 3. Masakazu Niwa, 36, 19:48; 4. Steven Rocks, 36, 20:29; 5. Michael Guenther, 52, 22:22. Masters (40+): 1. Gerald Romero, 42, 19:13; 2. Vincent Provencio, 48, 26:16; 3. Mark Sather, 44, 27:42. Grand Masters (50+): 1.

Michael Guenther, 52, 22:22; 2. Timothy Smith, 56, 23:00; 3. Ted Lymer, 54, 27:00. Seniors (60+): 1. Richard Park, 61, 24:17; 2. Paul Lewandowski, 67, 27:29; 3. Charles Medina, 63, 30:15. Overall Female: 1. Kayli Tabares, 14, 21:32 CR; 2. Karin Lundin, 39, 23:54; 3. Katie Deering, 31, 24:54; 4.

Renee Renn, 41, 25:01; 5. Amanda Hodges, 28, 25:24.

Masters (40+): 1. Renee Renn, 41, 25:01; 2. Kara Dubin, 40, 33:56; 3. Jennifer Daley, 40, 34:08. Grand Masters (50+): 1.

Esther Cushman, 52, 36:19; 2. Gail Albritton, 53, 40:36; 3.

Caryl MacGregor, 55, 43:57. Seniors (60+): 1. Janice Webb, 60, 29:44; 2. Belinda Skibba, 68, 56:35; 3. Lynn Detering, 67, 1:02:26.

Grand River Gallop 5K April 5, 2014 Rifle, CO 110 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,348’ - Course Records: Unknown Overall Male: 1. Tyler Scholl, 13, Kremmling, CO, 17:00; 2.

Josh Hejtmanek, 35, New Castle Rock, 17:43; 3. Zachariah Robinson, 37, Rifle, CO, 20:10; 4. Ed Murray, 34, New Castle, CO, 20:30; 5. Candelano Deloera, 56, Rifle, CO, 20:54. Masters (40+): 1. Shaun Scholl, 49, Kremmling, CO, 20:58; 2. Bob Byram, 45, Silt, CO, 21:05; 3. Daniel Lemoine, 43, Rifle, CO, 24:25. Grand Masters (50+): 1. Candelano Deloera, 56, Rifle, CO, 20:54; 2. Ron Lund, 57, Basalt, CO, 21:44; 3. Johnny Utah, 53, Glenwood Springs, CO, 22:31.

Canyonlands Half Marathon March 15, 2014 Moab, UT 3,643 Finishers (13.1M = 2,926, 5M = 717) - Timing by: Timberline Timing - Elevation: Start = 4,092’, Finish = 4,020’ - Course Records: 13.1M = Brandon Rhodes, 1:05:33 (1997); Nadia Prasad, 1:17:31 (2003); 5M = Nicholas Kipruto, 23:55 (2009); Janell Burgon, 28:34 (1992) 13.1M Overall Male: 1. Patrick Smyth, 27, Salt Lake City, UT, 1:07:42; 2. Andrew Catalano, 27, Colorado Springs, CO, 1:11:21; 3. Josh Steffen, 33, New London, CT, 1:11:34; 4.

Chris Schabron, 29, Cheyenne, WY, 1:13:39; 5. Shaun Martin, 32, Tsaile, AZ, 1:13:50. Masters (40+): 1. Brad Cooper, 47, Littleton, CO, 1:17:15; 2. Walter Brown, 42, South Jordan, UT, 1:18:54; 3. Mark Ryan, 47, Avon, CO, 1:22:29. Grand Masters (50+): 1. Kevin O’Brien, 55, Paonia, CO, 1:23:34; 2. Jim George, 56, Pearl, UT, 1:30:23; 3. Randy Rodman, 52, Centennial, CO, 1:30:46. Seniors (60+): 1.

Heath Hibbard, 60, Montrose, CO, 1:29:39; 2. Tom Zeiner, 63, Lakewood, CO, 1:40:20; 3. Richard Park, 61, Colorado Springs, CO, 1:40:45. Overall Female: 1. Malia Mullen, 29, Denver, CO, 1:24:05; 2. Sylvia Bedford, 23, Fairview, CO, 1:25:08; 3. Jane Durfey, 36, Highland, CO, 1:25:38; 4. Erica Baron, 42, Los Alamos, NM, 1:26:58; 5. Sarah Forzley, 25, Madison, WI, 1:27:57. Masters (40+): 1. Erica Baron, 42, Los Alamos, NM, 1:26:58; 2. Caroline Szuch, 41, Evergreen, CO, 1:32:54; 3. Marti Schuham, 46, Winnetka, CA, 1:32:56.

Grand Masters (50+): 1. Julia Holland, 53, Park City, UT, 1:32:05; 2. Ilana Stern, 50, Durango, CO, 1:38:37; 3. Diane Percy, 50, Colorado Springs, CO, 1:41:47. Seniors (60+): 1.

Blondie Vucich, 65, Vail, CO, 1:43:21; 2. Marilyn Huot, 61, St. Lambert, IL, 1:43:37; 3. Jan Peart, 62, Ridgway, CO, 1:53:39.

5M Overall Male: 1. Ashi Guiles, 22, Boulder, CO, 25:57; 2.

Nick McGraw, 23, Kingston, UT, 26:09; 3. Marty Wacker, 43, Grand Junction, CO, 28:34; 4. Matthew Van Arkel, 27, Golden, CO, 28:45; 5. Darren Yazzie, 18, Tsaile, AZ, 29:02. Masters (40+): 1. Marty Wacker, 43, Grand Junction, CO, 28:34; 2.

Garry Roseman, 42, Denver, CO, 29:45; 3. Matt Harmer, 42, Saratoga Springs, UT, 31:40. Grand Masters (50+): 1. Bob McGraw, 55, Kingston, UT, 32:00; 2. M. David Olsen, 53,

Photography By tim bergsten / pikespeaksports.us

coloradorunnermag.com 37

r ac e r e s u lts Seniors (60+): 1. Drew Suits, 62, Rifle, CO, 29:25; 2. Bob Willey, 66, Glenwood Springs, CO, 30:25; 3. Jim Gerloff, 66, Rifle, CO, 40:26. Overall Female: 1. Amy Rollins, 25, Carbondale, CO, 20:12; 2. Stephenie Scholl, 51, Kremmling, CO, 21:24; 3. Kelly Sarno, 36, Glenwood Springs, CO, 24:19; 4. Stephanie Barnett, 32, Rifle, CO, 24:39; 5. Carrie Rousseau, 31, Glenwood Springs, CO, 24:51. Masters (40+): 1. Satomi Gerdes, 45, New Castle, CO, 25:33; 2. Stacy Pemberton, 42, New Castle, CO, 26:08; 3. Angela Carter, 45, Rifle, CO, 26:27. Grand Masters (50+): 1. Stephenie Scholl, 51, Kremmling, CO, 21:24; 2. Lisa Jones, 53, New Castle, CO, 27:51; 3. Chris Bodrogi, 51, Glenwood Springs, CO, 28:24. Seniors (60+): 1. Kim Potter, 60, Rifle, CO, 25:38; 2.

Mary Cranor, 67, Rifle, CO, 48:58; 3. Stella Wagner, 66, New Castle, CO, 54:53; 3. Viola Huber, 79, Glenwood Springs, CO, 54:53.

Beat Beethoven 5K April 6, 2014 Fort Collins, CO 189 Finishers - Timing by: RunLimited - Elevation: Start/Finish = 4,982’ - Course Records: Unknown Overall Male: 1. Tim Hebert, 37, 17:35; 2. Chad Pallansch, 39, 17:53; 3. David Litoff, 53, 17:55; 4. John Koss, 54, 18:54; 5. Luke Duggan, 16, 19:07. Masters (40+): 1. Scott Stewart, 40, 23:53; 2. Paul Herman, 42, 24:22; 3. Mogens Fyhn, 46, 25:21. Grand Masters (50+): 1. David Litoff, 53, 17:55; 2. John Koss, 54, 18:54; 3. Mike Ruff, 53, 24:05. Seniors (60+): 1. John Blair, 61, 23:16; 2. Jance Jancin, 64, 23:57; 3.

Tom Linnell, 70, 24:48. Overall Female: 1. Allison Pietras, 39, 23:32; 2. Jessica Easley, 44, 23:44; 3. Katie Wetzel, 21, 24:04; 4. Naomi Weidner, 42, 24:11; 5. Diane Sankey, 47, 25:09. Masters (40+): 1. Jessica Easley, 44, 23:44; 2. Naomi Weidner, 42, 24:11; 3. Diane Sankey, 47, 25:09. Grand Masters (50+): 1. Stephanie Lockwood, 50, 26:11; 2. Debbie Duggan, 53, 26:43; 3. Leslie Wells, 54, 28:11. Seniors (60+): 1. Susan Bailor, 62, 27:59; 2. Peggy Neves, 65, 29:33; 3.

Kathleen Meyer, 68, 34:18.

Platte River Half Marathon April 6, 2014 Littleton, CO 1,962 Finishers - Timing by: Boulder Road Runners - Elevation: Start = 5,335’, Finish = 5,252’ - Course Records: Jason Delaney, 1:08:48 (2009); Anna Pichrtova, 1:16:02 (2005) Overall Male: 1. Christian Dirscherl, 34, Denver, CO, 1:13:53; 2. Justin Daerr, 33, Boulder, CO, 1:14:46; 3. Tristan Mitchell, 28, Centennial, CO, 1:16:30; 4. Brad Cooper, 47, Littleton, CO, 1:17:47; 5. John Evans, 25, Colorado Springs, CO, 1:18:31. Masters (40+): 1. Brad Cooper, 47, Littleton, CO, 1:17:47; 2. Tom Norris, 48, Castle Pines, CO, 1:18:42; 3. Todd Straka, 46, Boulder, CO, 1:20:54. Grand Masters (50+): 1. Dan Spale, 57, 1:23:41; 2. Tim Gentry, 51, Castle Rock, CO, 1:25:56; 3. Jay Survil, 55, Aurora, CO, 1:26:16.

Seniors (60+): 1. Steve Joyce, 65, Loveland, CO, 1:35:03; 2. Steve Parker, 62, Denver, CO, 1:35:50; 3. Buzz Allen, 63, Centennial, CO, 1:37:36. Overall Female: 1. Lori Walker, 31, Broomfield, CO, 1:22:32; 2. Kara Ford, 35, Broomfield,

the leaders battle the elements at the horsetooth half marathon.

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CO, 1:22:58; 3. Tahlia Sayers, 33, 1:24:23; 4. Nicole Chyr, 36, 1:24:28; 5. Nicole Callan, 30, Fort Collins, CO, 1:25:22.

Masters (40+): 1. Rochelle Persson, 46, Colorado Springs, CO, 1:30:33; 2. Christine Adamowski, 46, 1:31:11; 3. Meg Druyor, 41, Aurora, CO, 1:35:39. Grand Masters (50+): 1.

Andrea Espinosa, 51, Littleton, CO, 1:32:24; 2. Ellen Hart, 55, 1:33:09; 3. Janet Rooney, 50, 1:35:44. Seniors (60+): 1. Marijane Martinez, 61, Pueblo, CO, 1:58:16; 2. Barbara Michael, 61, Denver, CO, 2:01:36; 3. Mary Poole, 60, Longmont, CO, 2:01:37.

DENVER, CO

Bobcat Boogie 5K April 12, 2014 Westminster, CO 433 Finishers - Timing by: Hallucination Sports - Elevation: Start/ Finish = 5,384’ - Course Records: Unknown Overall Male: 1. Daniel Matthews, 25, Denver, CO, 18:25; 2. Yusuf Ahmed, 26, Westminster, CO, 18:52; 3. Kirk Anderson, 35, Erie, CO, 18:58; 4. Jason Stueve, 43, Broomfield, CO, 19:17; 5. Joshua Marquarat, 16, Lakewood, CO, 19:30. Masters (40+): 1. Jason Stueve, 43, Broomfield, CO, 19:17; 2. Chris Pankratz, 45, Westminster, CO, 22:48; 3.

Cory Civilla, 40, Denver, CO, 24:05. Grand Masters (50+): 1. Kirk Miller, 51, Cheyenne, WY, 20:45; 2. Rick Denning, 53, Loveland, CO, 21:33; 3. Jon Aufdemberge, 50, Lakewood, CO, 22:41. Seniors (60+): 1. Doug Bell, 63, Greeley, CO, 19:48; 2. Robert Reed, 67, Boulder, CO, 25:47; 3. Paul Von Stein, 63, Highlands Ranch, CO, 25:59. Overall Female: 1.

Amanda Lee, 24, Boulder, CO, 18:42; 2. Riley Geldean, 12, Erie, CO, 19:42; 3. Anni Howley, 31, Boulder, CO, 20:13; 4.

Lesia Atkinson, 48, Boulder, CO, 20:56; 5. Jaala Knowlton, 37, Broomfield, CO, 21:43. Masters (40+): 1. Lesia Atkinson, 48, Boulder, CO, 20:56; 2. Cheryl Miller, 46, Cheyenne, WY, 23:18; 3. Gretchen Brooks, 41, 25:21. Grand Masters (50+): 1. Caolan MacMahon, 50, Boulder, CO, 24:20; 2. Karen Yokomizo-Burton, 54, Lyons, CO, 26:07; 3. Kathy Amundson, 50, Burlington, CO, 30:00. Seniors (60+): 1. Maria Gipe, 66, 27:25; 2. Sandy Collins, 67, Westminster, CO, 34:50; 3. Cecilia Moskoe, 64, Aurora, CO, 40:36.

Bunny Bolt 5K/10K April 13, 2014 Denver, CO 196 Finishers (10K = 63, 5K = 133) - Timing by: Timing Consortium - Elevation: Start/Finish = 5,280’ - Course Records: 10K = Brandon Johnson, 32:12 (2013); Colleen De Reuck, 36:31 (2013); 5K = Tyler McCandless, 15:08 (2013); Leslie Luna, 17:05 (2013) 10K Overall Male: 1. Timothy Lankford, 31, Parker, CO, 37:49; 2. Glenn Pezzulo, 32, Lafayette, CO, 42:00; 3. David Ovelman, 34, Denver, CO, 43:05; 4. Stephen Diaz, 35, Englewood, CO, 45:09; 5. Josh Gorman, 32, Denver, CO, 46:16. Masters (40+): 1. Henry Schloss, 40, Denver, CO, 47:05; 2. Kevin Bauman, 42, Denver, CO, 50:45; 3. Michael Greenwalt, 41, Parker, CO, 54:32. Grand Masters (50+): 1.

Kerry Kuck, 57, Denver, CO, 1:08:16. Seniors (60+): 1. Jay Wissot, 69, Denver, CO, 54:56. Overall Female: 1. Sarah Horen, 20, Golden, CO, 44:24; 2. Linnabah Snyder, 33, Denver, CO, 44:43; 3. Amelia Dickerson, 30, Boulder, CO, 44:44; 4. Grace Delnero, 28, Denver, CO, 44:45; 5. Katherine Kappler, 37, Denver, CO, 48:18. Masters (40+): 1. Lorri Phipps, 47, Centennial, CO, 59:27; 2. Tisha Chen, 44, Aurora, CO, 1:05:47; 3. Heather Randall, 45, Denver, CO, 1:09:01.

Grand Masters (50+): 1. Laura Troy, 52, Denver, CO, 52:31; 2. Melissa Webber, 52, Littleton, CO, 1:04:04; 3. Meagan McCluskey, 55, Denver, CO, 1:20:06.

5K Overall Male: 1. AJ Ovando, 27, Elizabeth, CO, 20:03; 2.

Matt Nicoletti, 29, Golden, CO, 20:40; 3. Luismi Perez Arias, 34, Aurora, CO, 21:40; 4. Marty Billings, 36, Lakewood, CO, 22:31; 5. Jacob Petersheim, 43, Denver, CO, 23:01. Masters (40+): 1. Jacob Petersheim, 43, Denver, CO, 23:01; 2. Jeffery Martinez, 48, Del Norte, CO, 23:47; 3. Ron Matheison, 48, Westminster, CO, 27:07. Grand Masters (50+): 1.

Lenny Altenburg, 58, Erie, CO, 29:01; 2. Tom Martin, 58, Englewood, CO, 37:26; 3. Brad Thompson, 57, Elbert, CO, 43:57. Seniors (60+): 1. Mark Fredrickson, 60, Denver, CO, 26:46; 2. Charles White, 60, Englewood, CO, 37:26. Overall Female: 1. Stephenie Scholl, 51, Kremmling, CO, 22:18; 2. Victoria Garcia Milla, 31, Aurora, CO, 24:14; 3. Sasha Underwood, 38, Denver, CO, 24:41; 4. Theresa Christie, 30, Denver, CO, 26:27; 5. Morgan Brooks, 27, Denver, CO, 27:05. Masters (40+): 1. Heather Nunes, 45, Aurora, CO,

kayli tabares wins the brain booster 5k at the united states air force academy.

32:34; 2. Jenny May, 40, Denver, CO, 35:03; 3. Momoko O’Brien, 48, Denver, CO, 35:51. Grand Masters (50+): 1.

Betsy Altenburg, 56, Erie, CO, 29:01; 2. Cindy Wible, 50, Louisville, CO, 31:08; 3. Brenda Handy, 53, Denver, CO, 32:59. Seniors (60+): 1. Lynn Schwartz, 63, Lakewood, CO, 40:32; 2. Diana Herrera, 63, Centennial, CO, 50:02.

Horsetooth Half Marathon April 13, 2014 Fort Collins, CO 1,072 Finishers - Timing by: RunLimited - Elevation: Start = 5,175’, Finish = 4,960’ - Course Records: 13.1M = Paul Petersen, 1:10:32 (2013); Brianne Nelson, 1:20:35 (2012) Overall Male: 1. Michael Chavez, 28, 1:12:09; 2. Paris Hunter, 29, 1:12:29; 3. Paul Petersen, 34, 1:12:58; 4.

Jonathan Garcia, 32, 1:19:32; 5. Kevin Labus, 25, 1:21:37.

Masters (40+): 1. Andy Ottele, 43, 1:32:49; 2. Troy Diaz, 41, 1:33:41; 3. Matty Ferus, 42, 1:38:04. Grand Masters (50+): 1. David Hunter, 55, 1:36:31; 2. Jon Sauer, 55, 1:38:31; 3.

Bob Hewett, 50, 1:41:20. Seniors (60+): 1. Jimmy Hunter, 63, 1:45:30; 2. Steve Santana, 63, 1:48:28; 3. Alan White, 64, 1:50:04. Overall Female: 1. Anna Weber, 26, 1:26:01; 2. Kara Henry, 29, 1:30:08; 3. Nicole Callan, 30, 1:30:35; 4. Julia Viel, 28, 1:31:20; 5. Marie McLain, 23, 1:33:07. Masters (40+): 1. Jennifer Lee, 41, 1:41:47; 2. Amy Hoseth, 41, 1:45:44; 3. Wendy Madr, 41, 1:46:27. Grand Masters (50+): 1. Mary Boyts, 54, 1:48:16; 2. Sandy Asercion, 53, 1:52:53; 3. Stacey Diaz, 53, 1:54:09. Seniors (60+): 1. Wendy Crandall, 62, 1:56:40; 2. Libby James, 77, 2:03:33; 3. Joanne Harms, 62, 2:03:59.

For more results, visit our website: www.coloradorunnermag.com

Photography By tim bergsten / pikespeaksports.us and john flickinger

Start your holiday season off right with this family friendly run. All finishers will get a piece of delicious pumpkin pie, as well as top-notch chip timing, a race logo shirt and finish line expo with vendors and food.

Through our community outreach program, the race will give back to charities, clubs, and organizations that create teams.

Join 3,500 of your closest friends and run the Pumpkin Pie 5K/10K! www.pumpkinpie5k.com

eve nt g u i d e

running / walking May 05/02

05/03

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05/03

Kokopelli Kids Trail Running Series; 5:30 PM; Bear Creek Park East, Colorado Springs, CO; kokopellikids.com Amasa Trail Run; 25K, 9.5M, 10K; 8:00 AM; Moab, UT; grassrootsevents.net Bringing Hope Run; 5K/10K; 9:00 AM; America the Beautiful Park, Colorado Springs, CO; BringHisHope.com Cinco Cinco 5K; 8:30 AM; CSU Oval, Fort Collins, CO; cincocinco.colostate.edu Collegiate Peaks Trail Run; 50M, 25M; 6:30 AM; Buena Vista Community Center, Buena Vista, CO; collegiatepeakstrailrun.org Dumb Friends League Furry Scurry; 2M; 9:00 AM; Washington Park, Denver, CO; furryscurry.org Edgewater 5K; 10:00 AM; Citizen’s Park, Edgewater, CO; edgewatercollective.org

05/03

Emerge 5K; 9:30 AM; Boulder Reservoir, Boulder, CO; runningguru.com

05/03

Greenland Trail Races; 50K, 25K, 8M; 7:00 AM; Greenland Open Space, Larkspur, CO; greenland50k.com

05/03

Hope House Derby Dash 5K; 8:00 AM; NAAC Stadium, Arvada, CO; hopehouseofcolorado.org

05/03

Kohl 5K; 8:00 AM; Kohl Elementary School, Broomfield, CO; kohlelementary5k.com

05/04

Cinco de Mayo Race; 10K, 5K; 8:00 AM; Colorado State Fairgrounds, Pueblo, CO; socorunners.org

05/04

Colorado Marathon; 26.2M, 13.1M, 10K, 5K; 6:00 AM; Fort Collins, CO; thecoloradomarathon.com

05/04

Fairmount 5000; 9:00 AM; Fairmount Park, Golden, CO; fairmountpta.org

05/04

RMRR Stapleton 5M; 5M, 5K; 9:00 AM; Stapleton Central Park, Denver, CO; rmrr.org

05/04

Run for Recess; 10K, 5K; 8:00 AM; Sloan’s Lake Park, Denver, CO; playworks.org

05/04

Ryan Sayers Memorial Pi Mile 5K; 10:00 AM; Colorado School of Mines, Golden, CO; pi-mile.org

05/04

Technology Trot 5K; 9:00 AM; Falcon Bluffs Middle School, Littleton, CO; hallucinationsports. com

05/04

Vista Ridge Academy 5K; 1:00 PM; Vista Ridge Academy, Erie, CO; hallucinationsports.com

40 coloradorunnermag.com

05/11

Ute Pass Pony Run 5K; 8:00 AM; Ute Pass Elementary, Cascade, CO Adelante 5K; 9:00 AM; Stapleton Recreation Center, Denver, CO; adelante5k.com Colorado Rockies Home Run for the Homeless 5K; 8:15 AM; Coors Field, Denver, CO; colorado.rockies.mlb.com

05/17

Run to the Shrine; 10K, 5K; 6:15 AM; Cheyenne Mountain Zoo, Colorado Springs, CO; cmzoo.org

05/17

Sage Burner Trail Race; 50K, 25K; 7:00 AM; Western State Colorado University, Gunnison, CO; sageburnertrailrun.com

05/17

Sean May Memorial Run; 15K, 5K; 9:00 AM; Barr Lake State Park, Brighton, CO; seanmaymemorialrun.org

05/17

Walk MS 5K Run; 8:00 AM; No Name Rest Area, Glenwood Springs, CO; walkms.org

05/17

Women’s Distance Festival 5K; 10:00 AM; North Monument Valley Park, Colorado Springs, CO; pprrun.org

05/18

Celebration of Life 5K; 8:30 AM; Riverwalk, Pueblo, CO

05/18

Crazy Legs 10K; 7:00 AM; Devil’s Backbone Open Space, Loveland, CO; crazylegsraceseries.info

05/18

Kaiser Permanente Colfax Marathon; 26.2M, 13.1M, 10M; 6:00 AM; City Park, Denver, CO; runcolfax.com

05/18

Indian Creek Trail Run; 13.1M, 10K, 5K; 8:00 AM; Peaceful Roundup Ranch, Sedalia, CO; warriorscycling.com

05/18

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

05/18

Pateros Creek 5K; 10:00 AM; Pateros Creek Brewing, Fort Collins, CO; rockymountainbrewruns.com

05/10

2M Challenge; 9:00 AM; PRP - Soccer Fields, Casper, WY; windycitystriders.com

05/11

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

05/10

Airlife Memorial; 10K, 5K; 8:00 AM; Hudson Gardens, Littleton, CO; airlifedenver.com

05/11

Strides for Strength 5K; 9:00 AM; Chapungu Park, Loveland, CO; ps-s.org

05/10

Armed Forces Community Run; 10K, 5K; 8:00 AM; Peterson Air Force Base, Colorado Springs, CO; runningguru.com

05/11

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

05/13

Dash & Dine 5K #5; 6:30 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

05/16

Kokopelli Kids Trail Running Series; 5:30 PM; Bear Creek Park East, Colorado Springs, CO; kokopellikids.com

05/17

Bellco Colfax 5K; 9:00 AM; City Park, Denver, CO; runcolfax.com

05/18

05/17

Black Canyon Ascent 10K; 8:00 AM; Black Canyon of the Gunnison National Park, Montrose, CO; blackcanyonraces. com

Reach Your Peak 4M; 8:00 AM; UCCS North Campus, Colorado Springs, CO; jlcoloradosprings. org

05/18

Run Fur Fun 5K; 9:00 AM; Spring Canyon Park, Fort Collins, CO; animalhousehelp.org

05/10

CMRA Sand Creek 5M; 8:00 AM; Bluff Lake Nature Center, Denver, CO; comastersrun.org

05/10

05/04

05/10

Run With The Pack 5K; 8:00 AM; Vista Ridge High School, Colorado Springs, CO; vistaridgeathleticboosterclub.com

Redline 13.1 Erie; 13.1M, 5K; 7:00 AM; Lehigh Park, Erie, CO; redlinerunningcompany.com

Mother’s Day Mile; 1:15 PM; Glenwood Medical Associates, Glenwood Springs, CO; hallucinationsports.com

Run With Scissors; 50K, 26.2M,13.1M; 7:00 AM; Adams County Regional Park, Henderson, CO; runswithscissorsraces.weebly. com

Boulder Spring Half; 13.1M, 10M, 5M; 8:00 AM; Boulder Reservoir, Boulder, CO; bouldermarathon.com

05/10

Run For Orphans 5K; 8:00 AM; Larimer County Fairgrounds, Loveland, CO; runfororphansrace. org

05/17

05/11

Fear the Deer Trail Half Marathon; 8:00 AM; Deer Creek Canyon Park, Littleton, CO; fearthedeer.co

05/04

05/10

05/17

Kokopelli Kids Trail Running Series; 5:30 PM; Bear Creek Park East, Colorado Springs, CO; kokopellikids.com

05/03

Battle the Bear Trail Run; 20K, 10K, 5K; 8:00 AM; Peaceful Bear Creek Lake Park, Lakewood, CO; warriorscycling.com

05/10

Race for Freedom 5K; 9:30 AM; Bear Creek Park East, Colorado Springs, CO; race-for-freedom. com

Red River High Mountain Half Marathon; 13.1M, 5K; 9:00 AM; Red River Chamber of Commerce, Red River, NM; redriverhalfmarathon.net

05/09

Dinosaur Beach Party; 10K, 5K; 8:00 AM; Cheyenne Mountain State Park, Colorado Springs, CO; friendsofcmsp.org

05/03

Quad Rock Trail Races; 50M, 25M; 5:30 AM; Lory State Park, Bellvue, CO; gnarrunners.com

Mike the Headless Chicken 5K; 9:00 AM; Fruita Civic Center, Fruita, CO; fruita.org

05/11

05/10

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

05/10

05/17

Dash & Dine 5K #4; 6:30 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

05/06

Race for Freedom 5K; 9:30 AM; Rocky Mountain Christian Ministries, Gunnison, CO; racefor-freedom.com

05/03

Moms Rock 5K for FAST; 9:00 AM; Douglas County Events Center, Castle Rock, CO

05/11

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

runBlossom; 5M, 5K; 8:00 AM; Centennial Park, Canon City, CO; runblossom.org

05/10

05/17

La Sportiva Boneyard Boogie Trail Race; 11K; 9:00 AM; Eagle Middle School, Eagle, CO; vailrec. com

Wings for Life World Run; 4:00 AM; Sports Authority Field at Mile High, Denver, CO; wingsforlife. com

05/04

05/03

05/03

05/10

Miles for Moms 2.5M; 8:00 AM; Sloan’s Lake Park, Denver, CO; flocritco.kintera.org

05/10

05/10

Girls on the Run 5K; 9:00 AM; City Park, Denver, CO; girlsontherunrockies.org Hayden Cog Run; 8.4M, 5K; 10:00 AM; Hayden Town Park, Hayden, CO; runningseries.com

05/10

High Line Canal Run; 10K, 5K; 8:00 AM; deKoevend Park, Centennial, CO; RunningGuru. com

05/10

HRCA Mother’s Day 5K; 9:00 AM; Mountain Vista High School, Highlands Ranch, CO; highlandsranchraceseries.com

05/10

Jackie Bullard 5K Trail Run; 12:00 PM; Historic Triple B Ranch, Woodland Park, CO; thefightagainstmelanoma.org

Mother’s Day 5K; 9:00 AM; City Park, Denver, CO; mothersday5k. com

05/20

Dash & Dine 5K #6; 6:30 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

05/24

Garfield Grumble 5M; 8:00 AM; Mt. Garfield Trailhead, Palisade, CO; mesamonumentstriders. webs.com

05/17

Bulldog Run; 13.1M, 10K, 5K; 8:00 AM; The Last Steam Engine, Trinidad, CO; primeroschool.org

05/17

Carbon Valley Half Marathon; 13.1M, 5K; 8:00 AM; Firestone Sports Complex, Firestone, CO; cvhalfmarathon.org

05/17

Cottonwood Classic 5K; 8:00 AM; Thorncreek Shopping Center, Thornton, CO; runningguru.com

05/24

Jemez Mountain Trail Runs; 50M, 50K, 13.1M; 6:00 AM; Posse Lodge, Los Alamos, NM; highaltitudeathletics.org

05/17

Federal Cup 5K; 8:15 AM; Denver Federal Center, Lakewood, CO; RunningGuru. com

05/24

Run for the Door 5K; 8:30 AM; Cheesman Park, Denver, CO; runforthedoor.org

05/17

Harvest Farm 5K; 8:30 AM; Harvest Farm, Wellington, CO; DenverRescueMission.org

05/24

Spirit Challenge; 10K, 5K; 9:00 AM; Steamboat Springs Middle School, Steamboat Springs, CO; runningseries.com

2014 Colorado Runner Racing Series Sponsored by the Avery Brewing Company, Boulder Running Company, and Runner’s Roost

The Colorado Runner Racing Series is a scored series of races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will win $400 and be featured in Colorado Runner magazine. The second and third place winners in each division will win gift certificates from Runner’s Roost.

Criteria used in determining Racing Series races (in this order):

1. Location - 2. Race organization - 3. Race distance - 4. Date of the race - 5. Quality of the field - 6. Size of the race

PRIZE MONEY! $4,800 Total Prize Purse donated by Avery Brewing Company & Boulder Running Company

Racing Series Scoring

Date

2014 Racing Series Schedule

January 11

Name

Distance

Quicker Quaker 5K

Location

5K

Lafayette

January 18

Frosty’s Frozen Five & Ten

5M

Littleton

February 9

Valentine’s Day 5K

5K

Denver

March 2

Spring Runoff

5K

Pueblo

March 16

Runnin’ Of The Green

7K

Denver

April 6

Platte River Half Marathon

13.1M

Littleton

April 27

Cherry Creek Sneak

5M

Denver

May 18

Colorado Colfax Half Marathon

13.1M

Denver

June 8

Garden of the Gods 10M

10M

Manitou Springs

June 22

Strawberry Shortcut

5K

Glenwood Springs

July 4

Four on the Fourth

4K

Boulder

July 26

Monument Downhill 5K

5K

Grand Junction

August 9

Mt. Sneffels Half Marathon

13.1M

Ouray

September 21

Equinox Half Marathon

13.1M

Fort Collins

October TDB

CSU Homecoming 5K

5K

Fort Collins

In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 39 and under. The masters division is for runners 40-49. The 50-54 division is for runners ages 50-54. The 55-59 division is for runners 55-59. The 60-64 division is for runners ages 60-64. And, the seniors division is for runners 65 and over. Runners may participate in as many races as they choose, but must score in six races to be eligible for awards. For races with multiple starts, finish time will be used to calculate points.

If a race has scoring trouble, it may be removed from the series. For races with multiple events, only the event listed will be scored. Your division is based on the first race of the year that you score in.

Scoring System UPCOMING SERIES RACES:

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.

Place All Divisions

1

2

3

4

5

6

7

8

9

10

100

90

80

70

60

50

40

30

20

10

May 18

June 8

June 22

July 4

Denver

Manitou Springs

Glenwood Springs

Boulder coloradorunnermag.com 41

eve nt g u i d e

05/25

Narrow Gauge 10 Mile; 10M, 4M; 8:00 AM; Santa Rita Park, Durango, CO; durangorunningclub.org

05/25

Wyoming Marathon Races; 52.4M, 26.2M, 13.1M, 5K; 6:00 AM; Laramie, WY; angelfire.com/ wy2/marathon

05/26

BolderBOULDER 10K; 7:00 AM; Boulder, CO; bolderboulder.com

05/26

Vail Valor Races; 26.2M, 13.1M, 5M, 1M; 8:00 AM; Mountain Plaza, Vail, CO; speckled-hound. com

05/31

Fire Hydrant 5K; 8:00 AM; Edora park, Fort Collins, CO; larimerhumane.org

06/01

North Table Mountain Trail Run; 11M; 7:30 AM; Fairmount Park, Golden, CO; mesarun.com

06/01

Peaceful Valley Trail Run; 20K, 10K, 5K; 8:00 AM; Peaceful Valley Scout Ranch, Elbert, CO; warriorscycling.com

06/01

Peru 5K; 8:00 AM; Thorncreek Church, Thornton, CO; peru5k. com

06/01

RMRR Bible Park 4K; 8:00 PM; Bible Park, Denver, CO; rmrr.org

06/01

Steamboat Marathon; 26.2M, 13.1M; 10K; 7:30 AM; Hahn’s Peak, Steamboat Springs, CO; steamboatmarathon.com

06/05

06/07

Taste of Louisville Half Marathon; 13.1M, 5K; 8:00 AM; Louisville, CO; tastehalf.com

06/07

Thelma & Louise Half Marathon; 6:00 AM; Moab, UT; moabhalfmarathon.com

06/07

06/07

Turkey Track Trail Marathon; 26.2M, 13.1M, 10K, 5K; 8:00 AM; Monument Park, Pagosa Springs, CO; joingecko.org Run for Their Lives 5K; 8:30 AM; Stoney Ridge Baseball Field, Silt, CO; rifleco.org

06/07

Unleash the Beast 5K; 8:30 AM; Fossil Creek Park, Fort Collins, CO; unleashthebeast5k.com

Rocky Mountain Senior Games 10K; 7:30 AM; Bittersweet Park, Greeley, CO; rockymountainseniorgames.com

06/08

Drennen’s Dreams 5K; 9:00 AM; Arapahoe High School, Centennial, CO; drennensdreams. org

06/06

Ragnar Trail Relay Colorado; 12:00 AM; Snowmass Village, Snowmass, CO; ragnartrailrelay. com

06/08

Boulder Sunrise 5K; 7:00 AM; Boulder Reservoir, Boulder, CO; yourcausesports.org

06/08

05/31

Run For Aurora; 50M, 50K; 7:00 AM; Roxborough State Park, Littleton, CO; runwithitracing.com

06/07

06/07

05/31

Run, Stroll, & Roll; 5K; 9:00 PM; America the Beautiful Park, Colorado Springs, CO; ownyourownhealth.org

05/31

Joggin For Frogmen 5K; 9:00 AM; Cambel Park, Imperial, NE; jogginforfrogmen.com

05/31

Run F.A.S.T for Stroke 5K; 8:00 AM; Northern Colorado Rehabilitation Hospital, Johnstown, CO; ncrh. ernesthealth.com

05/31

05/31

05/31

Selian Hospital 5K; 9:00 AM; St. Peter Lutheran Church, Greenwood Village, CO; selian5K. stplc.org Turquoise Lake Half Marathon; 9:00 AM; Matchless Boat Ramp, Leadville, CO; leadvillesportshall. com Water Tower 5M; 7:30 AM; West end of Airport, Grand Junction, CO; mesamonumentstriders. webs.com June

06/01

06/01

All Breed Rescue & Training’s Doggie Dash 5K; 9:00 AM; University Village Colorado Shopping Center, Colorado Springs, CO; haveanicedog.org Barks and Belts 5K; 9:00 AM; Chow Down, Evergreen, CO; barksandbelts5k.org

06/01

Bridal Dash Fun Run 5K; 12:00 PM; Civic Center Park, Denver, CO; thebridaldash.com

06/01

Columbine Classic; 8M, 4M; 8:30 AM; Aurora Reservoir, Aurora, CO; ColumbineClassic. org

06/01

Deadwood Mickelson Trail Marathon; 26.2M, 13.1M; 8:00 AM; Deadwood, SD; DeadwoodMickelsonTrailMarathon.com

06/01

Fish Hatchery 5K; 9:00 AM; National Fish Hatchery, Leadville, CO; leadvillesportshall.com

06/01

06/01

06/01

Hardscrabble Mountain Trail Run; 45K, 10K, 5K; 7:00 AM; Bear Basin Ranch, Westcliffe, CO; hardscrabblerun.com Jack Quinns 5K Championship Race; 5:00 PM; North Monument Valley Park, Colorado Springs, CO; jackquinnsrunners.ning.com Leaves of Hope 5K; 8:30 AM; Exempla Lutheran Medical Center, Wheat Ridge, CO; leavesofhope.org

42 coloradorunnermag.com

06/07

Camp Eden 5K; 10:00 AM; Camp Eden, Golden, CO; campeden5k. org CMRA Elk Meadow Trail Race 10K; 8:00 AM; Elk Meadow Park, Evergreen, CO; comastersrun.org

06/07

Delta Foundation 5K; 8:00 AM; Confluence Park, Denver, CO

06/07

Evergreen Mountain 15K Trail Race; 8:00 AM; Alderfer / Three Sisters Park, Evergreen, CO; evergreenrecreation.com

06/07

Golden Gate Dirty Thirty; 50K, 12M, 7M; 6:00 AM; Golden Gate Canyon State Park, Black Hawk, CO; goldengatedirtythirty.org

06/07

Hope Lives! Pink Boa 5K; 8:30 AM; Front Range Village, Fort Collins, CO; hopelives.org

06/07

Into the Wild 5K; 8:00AM; THe Wild Animal Sanctuary, Keenesburg, CO; runintothewild. org

06/07

Jodi’s Race for Awareness 5K; 8:30 AM; City Park, Denver, CO; jodisrace.com

06/07

Magnet Run 5K; 8:30 AM; Eagle Rim Park, Grand Junction, CO; mesamonumentstriders.webs. com

06/07

Mountain to Valley 10 Miler; 10M, 4M; 8:00 AM; Glenwood Park, Glenwood Springs, CO; mountaintovalleyrace.com

06/07

Neighborly Service 5K; 7:00 AM; Ruby Hill Park, Denver, CO; raceroster.com

06/07

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

06/07

Run for Rio 5K; 8:00 AM; Rye High School, Rye, CO; socorunners.org

06/07

Run the Rockies Half Marathon; 13.1M, 10K; 8:00 AM; Frisco, CO; runtherockies.com

06/07

Steamwork’s Half Marathon; 8:00 AM; Durango, CO; www. go-dmt.org

Garden of the Gods 10 Mile; 7:00 AM; Memorial Park, Manitou Springs, CO; gardentenmile.com Into the Wild Marathon; 26.2M, 13.1M, 10K; 8:00AM; THe Wild Animal Sanctuary, Keenesburg, CO; runintothewild.org

06/08

Rocky Mountain Senior Games 5K; 7:30 AM; Bittersweet Park, Greeley, CO; rockymountainseniorgames.com

06/08

Skirt Sports Half Marathon; 13.1M, 5M, 5K; 7:00 AM; Superior Market Place, Superior, CO; skirtsports.com

06/08

Strides for Epilepsy 5K; 8:30 AM; City Park, Denver, CO; epilepsycolorado.org

06/08

VPI K9K; 9:00 AM; Washington Park, Denver, CO; runningguru. com

06/11

Summit Trail Running Series Race #1; 5:45 PM; Breckenridge, CO; breckenridgerecreation.com

06/12

Colorado Running Festival; 13.1M, 10K, 5K; 8:00 AM; Copper Mountain Resort, CO; coloradorunningfestival.com

06/12

FIBArk Tenderfoot Mountain Hill Climb; 6:00 PM; Tenderfoot Mountain, Salida, CO; fibark.net

06/14

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

06/14

Sierra’s Race Against Meningitis 5K; 8:30 AM; Budweiser Event Center, Loveland, CO; sierrasraceagainstmeningitis.com

Epic Mountain Challenge; 8:00 AM; Hot Springs Resort & Spa, Pagosa Springs, CO; joingecko. org

06/15

FIBArk 10K Trail Race; 8:00 AM; Arkansas Hills Trail System, Salida, CO; fibark.net

06/28

Gold Rush Mountain Race; 9M; 8:30 AM; Victor, CO; victorcolorado.com

06/20

Epic Rocky Mountain Relay; 5:00 AM; Centennial Park, Canon City, CO; epicrelys.com

06/28

06/21

Big Gay 5K; 8:00 AM; Civic Center Park, Denver, CO; glbtcolorado.org

Happy Jack Endurance Races; 9:00 AM; Happy Jack Recreation Area, Laramie, WY; journeymanadv.com

06/28

06/21

Children With Hope; 10K, 5K; 7:30 AM; Wingate Elementary School, Grand Junction, CO; CWHrace.com

North Fork 50; 50M, 50K; 7:00 AM; Pine Valley Ranch Park, Pine, CO; site.northfork50.com

06/28

Northside Stride 5K; 9:00 AM; Sloan’s Lake Park, Denver, CO; plannedpethoodposse.org

06/21

Gluten Free Gallop 5K; 9:30 AM; Clement Park, Littleton, CO; denverceliacs.org

06/28

Respect Life 5K; 8:00 AM; Light of the World Catholic Church, Littleton, CO; respectlife5K.org

06/21

06/21

Howelsen Hill; 8M, 4M; 8:00 AM; Olympian Hall, Steamboat Springs, CO; runningseries.com La Sportiva Summer Solstice Trail Race; 10K, 5K; 9:30 AM; Creekside Park, Avon, CO; vailrec.com

06/21

Panoramic At Bear Creek; 4M,2M, 1M; 7:30 AM; Bear Creek Park, Colorado Springs, CO; pprrun.org

06/21

Rock & Walk & Optional 5K; 9:00 AM; America The Beautiful Park, Colorado Springs, CO; thetearsfoundation.org

06/21

San Juan Solstice 50 Mile Run; 5:00 AM; Lake City, CO; lakecity50.com

06/21

SET the PACE for Prostate Cancer 5K; 8:30 AM; Stapleton Central Park, Denver, CO; prostateconditions.org

06/21

Summer Breeze Half Marathon; 13.1M, 10K, 5K; 7:00 AM; Stenger Soccer Complex, Arvada, CO; alloutmultisport.com

06/22

06/14

Estes Park Marathon; 26.2M, 13.1M, 10K, 5K; 6:00 AM; Estes Park High School, Estes Park, CO; epmarathon.org

06/14

Cow Pie Classic; 1M; 9:00 Kremmling, CO

06/22

PurpleStride 5K; 7:00 AM; Washington Park, Denver, CO; purplestride.org

06/14

Father’s Day 5K; 9:00 AM; Boulder Reservoir, Boulder, CO; racebrcevents.com

06/22

06/14

FIBArk Road Races; 10K, 5K; 8:00 AM; Thonhoff Park, Salida, CO; fibark.net

Strawberry Shortcut; 10K, 5K; 7:00 AM; Glenwood Medical Associates, Glenwood Springs, CO; glenwoodchamber.com

06/25

06/14

G.O. Play 5K; 9:00 AM; City Park, Denver, CO; getoutdoorscolorado. org

Summit Trail Running Series Race #2; 5:45 PM; Breckenridge, CO; breckenridgerecreation.com

06/27

UNDERWEARNESS Drop Your Drawers & Run Wild 5K; 6:30 PM; City Park, Denver, CO; underwearness.org

06/28

Aspen Backcountry Marathon; 6:00 AM; Koch Park, Aspen, CO; aspenbackcountrymarathon.com

06/28

Bristol Mile; 5:00 PM; Cheyenne Mountain High School, Colorado Springs, CO; bristolmile.com

06/14

06/14

National Get Outdoors Day 5K; 9:00 AM; City Park, Denver, CO; nationalgetoutdoorsday.org

Elk Meadow Trail Race; 10K, 5K; 8:00 AM; Buchanan Park Recreation Center, Evergreen, CO; evergreenrecreation.com

06/28

Bacon Burner 6K; 9:00 AM; Frisco Marina, Frisco, CO; friscorecreation.com

Mt. Evans Ascent; 7:30 AM; Mt. Evans, Idaho Springs, CO; racingunderground.com

06/28

Yellowstone Half Marathon; 8:00 AM; West Yellowstone Old Airport, West Yellowstone, MT; yellowstonehalfmarathon.com

2M Challenge; 9:00 AM; PRP - Soccer Fields, Casper, WY; windycitystriders.com

Leadville Trail Marathon; 26.2M, 25K; 8:00 AM; Leadville, CO; leadvilleraceseries.com

Castle Rock Half Marathon; 13.1M, 10K; 7:00 AM; Castle Rock, CO; crgov.com

06/14

06/14

06/14

06/28

06/28

Slacker Half Marathon; 13.1M, 4M; 8:00 AM; Georgetown Lake, Georgetown, CO; slackerhalfmarathon.com

06/28

Stadium Stampede; 10K, 5K; 8:00 AM; Sports Authority Field at Mile High, Denver, CO; stadiumstampede.org

06/28

Turkey Flats Loop; 9.6M; 9:00 AM; Turkey Flats, Grand Junction, CO; mesamonumentstriders. webs.com

06/28

Undy 5000; 8:30 AM; City Park, Denver, CO; support.ccalliance. org

06/28

Veterans’ Home Run 5K; 7:00 AM; Memorial Park, Colorado Springs, CO; pprrun.org

06/28

Winter Park Half Marathon; 8:00 AM; Grand Park, Fraser, CO; shiningstarsfoundation.org

06/28

Wright Stuff Challenge; 8:00 AM; San Miguel County Fairgrounds, Norwood, CO; active.com

06/29

Heart & Sole Half Marathon; 13.1M, 10K; 7:00 AM; Lazy Dog Saloon, Boulder, CO; heartandsolehalf.com

06/29

Miles For Melanoma 5K; 8:30 AM; Stapleton Central Park, Denver, CO; events.melanoma. org July

07/04

07/04

Scar Top Mountain 12K; 12K, 5K; 8:00 AM; Coal Creek Canyon Improvement Association, Golden, CO; runcoalcreek.com

07/04

Star Spangled Shuffle; 5K, 3K; 8:00 AM; Town Hall Car Park, Pagosa Springs, CO; joingecko. org

07/04

Superior Downhill Mile; 7:00 AM; Superior, CO; racebrcevents. com

Independence Day 10K Trail Run; 7:00 AM; Breckenridge Recreation Center, Breckenridge, CO; townofbreckenridge.com

07/04

The Rundola July 4th Foot Race; 8:00 AM; Gondola, Telluride, CO; telluridefoundation. org

07/04

Liberty Dash 5K; 9:00 AM; Sweetwater Park, Lone Tree, CO; cityoflonetree.com

07/05

La Sportiva Vail HillClimb; 8:00 AM; Vail Village, Vail, CO; vailrec. com

07/04

Liberty Point 5K; 6:30 AM; Pueblo West, CO; pueblounitedway.org

07/05

Moab’s Alpine to Slickrock 50M; 5:00 AM; Moab, UT; grassrootsevents.net

07/04

Liberty Run 4M; 8:30 AM; Washington Park, Denver, CO; hallucinationsports.com

07/05

07/04

Mt. Evans Home Health & Hospice Freedom Run 5K; 8:00 AM; Evergreen Middle School, Evergreen, CO; mtevans.org

Mountain Madness Half Marathon; 13.1M, 10K; 7:30 AM; Howelsen Ice Rink, Steamboat Springs, CO; runningseries.com

07/05

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

07/04

Palmer Lake Elementary July 4th Fun Run 4M; 7:15 AM; Palmer Lake Regional Park, Palmer Lake, CO; july4funrun. com

07/05

Redline 13.1 Longmont; 13.1M, 5K; 6:00 AM; Dawson Park, Longmont, CO; redlinerunningcompany.com

07/05

Run 4 Independence 5M; 9:00 AM; The Vintage Hotel, Winter Park, CO; playwinterpark.com

07/04

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

07/04

Half on the 4th Half Marathon; 7:00 AM; Monument Valley Park, Colorado Springs, CO; spreeracing.com

07/04

HRCA Independence Day 5K; 8:00 AM; Highlands Ranch Town Center, Highlands Ranch, CO; highlandsranchraceseries.com

07/04

4 on the Fourth 4K; 8:00 AM; Avery Brewing Company, Boulder, CO; averybrewing.com

07/04

Boogie’s Buddy Race 5M; 8:00 AM; Boogie’s Diner, Aspen, CO; buddyprogram.org

07/04

Firecrackers & Flapjacks 4M; 8:00 AM; EB Rains Park, Northglenn, CO; northglenn.org

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9:53 AM

eve nt g u i d e

07/06

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

07/19

Classic 10K; 7:00 AM; Tiffany Square, Colorado Springs, CO; csgrandprix.com

07/19

CMRA White Ranch Trail Run; 10K; 8:00 AM; White Ranch Park, Golden, CO; comastersrun.org

07/19

Keystone Half Marathon; 13.1M, 10K, 5K; 8:00 AM; Keystone Lake, Dillon, CO; keystonehalf. com

05/10

Shape Diva Dash; 9:00 AM; Boulder Reservoir, Boulder, CO; divadash.com

05/24

Color Me Rad 5K; 8:00 AM; Sky Sox Stadium, Colorado Springs, CO; colormerad.com

05/31

Buena Vista Adventure Xstream Adventure Race; 8:00 AM; River Park, Buena Vista, CO; axsracing. com

06/07

BIGDOGBRAG Mud Challenge; 9:00 AM; CSU Pueblo Stadium, Pueblo, CO; bigdogbrag.com

06/21

Boulder Mud Race; 9:00 AM; Lyons, CO; BoulderMudRace.com

06/28

Sense 5K; 9:00 AM; National Western Complex, Denver, CO; sense5k.com

06/07

Crescent Moon Triathlon; 8:00 AM; Aurora Reservoir, Aurora, CO; racingunderground.com

06/07

HRCA Tune Up Triathlon and Kid’s Tune Up Tri; 6:00 AM; Recreation Center of Westridge, Highlands Ranch, CO; highlandsranchraceseries.com

06/07

Milkman Triathlon; 8:00 AM; Dexter, NM; milkmantriathlon.com

06/11

Boulder Stroke & Stride #2; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

06/15

Ironman 70.3 Boulder; 6:30 AM; Boulder Reservoir, Boulder, CO; ironmanboulder.com

06/19

Boulder Stroke & Stride #3; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

06/22

Tri on the Plains; 7:00 AM; North Sterling Reservoir, Sterling, CO; triontheplains.org

07/06

Summit Challenge Trail Run; 8:00 AM; Arapahoe Basin , Keystone, CO; arapahoebasin. com

07/09

Pearl Street Mile; 5:30 PM; Pearl Street, Boulder, CO; boulderdowntown.com

07/19

Timpanogos Half Marathon; 6:00 AM; American Fork Canyon, Lehi, UT; timphalf.com

07/20

07/11

Chase the Moon 12-Hour Endurance Run; 7:00 PM; Mountain Vista High School, Highlands Ranch, CO; chasethemoonrace.com

Big Gay 5K; 10:00 AM; America the Beautiful Park, Colorado Springs, CO; spreeracing.com

07/20

Donor Dash 5K; 8:00 AM; Washington Park, Denver, CO; donoralliance.org

07/20

La Sportiva Vail Half Marathon; 8:00 AM; Golden Peak Children’s Center, Vail, CO; vailrec.com 07/12

07/26

Destination Health: Walk, Run, Learn 5K; 8:00 AM; City Park, Denver, CO; caahealth.org

Bubble Run - Denver; 8:00 AM; Great Lawn Park, Denver, CO; bubblerun.com

06/22

07/12

07/26

Dog Days Half Marathon; 13.1M, 10K, 5K; 7:00 AM; City Park, Westminster, CO; alloutmultisport. com

Dirty Dozen Mud Run; 3:00 PM; Bella’s Market, Gypsum, CO; townofgypsum.com

XTERRA Curt Gowdy Triathlon; 9:15 AM; Curt Gowdy State Park, Cheyenne, WY; withoutlimits.co

06/26

Grand Mesa Ultra Marathon; 100M, 50M, 60K; 5:00 AM; Grand Mesa Lodge, Cedaredge, CO; grandmesa100.com

07/12

‘ROAR in the City’ Really Outrageous Adventure Race; 9:00 AM; City Rock Climbing Center, Colorado Springs, CO; roarinthecity.com

Boulder Stroke & Stride #4; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

06/28

Epic Mountain Challenge; 8:00 AM; Hot Springs Resort & Spa, Pagosa Springs, CO; joingecko. org

07/11

Hardrock Hundred Endurance Run; 6:00 AM; Silverton, CO; hardrock100.com

07/12

2M Challenge; 9:00 AM; PRP - Soccer Fields, Casper, WY; windycitystriders.com

07/12

Hogback Hustle 5K; 8:30 PM; New Castle, CO

07/12

07/12

07/12

07/12

07/12

International Hearing Dog Walk, Run & Wag 5K; 7:00 AM; Sloan’s Lake Park, Denver, CO; hearingdog.org IREM Run, Walk or Crawl Charity 5K; 7:00 AM; America the Beautiful Park, Colorado Springs, CO; finishlinetiming.com Moonlight Miles Half Marathon; 13.1M, 10K; 8:00 PM; James M Robb Colorado River State Park, Grand Junction, CO; raceroster. com Sand Creek Half Marathon; 13.1M, 10K, 5K; 11:00 AM; Stapleton Central Park, Denver, CO; feetonthestreetinc.com Spring Creek Memorial Trail Race; 9M, 5K; 8:00 AM; Spring Creek, Steamboat Springs, CO; runningseries.com

07/13

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

07/13

Crag Crest Trail 10.5M; 9:00 AM; Island Lake Trailhead, Grand Junction, CO; mesamonumentstriders.webs. com

07/13

07/13

RMRR 7M at Stone House Park; 7M, 5K; 8:00 AM; Stone House Park, Lakewood, CO; rmrr.org Silver Rush 50M; 6:00 AM; Leadville, CO; leadvilleraceseries. com

07/13

XTERRA Beaver Creek Trail Runs; 8:00 AM; Beaver Creek Mountain, Beaver Creek, CO; xterratrailrun.com

07/16

Summit Trail Running Series Race #3; 5:45 PM; Breckenridge, CO; breckenridgerecreation.com

07/18

EPIC Rocky Mountain Relay; 8:00 AM; Canon City, CO; epicrelays.com

07/18

Firefly Run 5K; 9:00 PM; Dick’s Sporting Goods Park, Commerce City, CO; fireflyrun.com

07/19

8 hours of Wolf Creek; 8:00 AM; Wolf Creek Ski Resort, Pagosa Springs, CO; joingecko.org

44 coloradorunnermag.com

07/26

07/26

07/26

07/26

07/26

07/26

07/26

07/27

07/27

07/30

Human Race; 13.1M, 10K, 5K; 7:00 AM; Civic Center Park, Fort Collins, CO; fortcollinshumanrace. com Living Journeys Half Marathon; 8:00 AM; Crested Butte Mountain Resort, Crested Butte, CO; livingjourneys.org Monument Downhill 5K; 8:00 AM; Monument Road, Grand Junction, CO; monumentdownhill. com Mt. Werner Classic 50K Trail Run; 7:00 AM; Steamboat Ski Area, Steamboat Springs, CO; runningseries.com Ski Run Road Challenge; 12M, 3M; 7:30 AM; Eagle Creek Sports Complex, Ruidoso, NM; skirunroadchallenge.com Skunk Hollow Sneaker Chase; 16M, 8M; 8:00 AM; Natrona County Nordic Park, Casper, WY; windycitystriders.com Dash for Smiles 5K; 8:00 AM; Stapleton Central Park, Denver, CO; dashforsmiles.org Kid’s Cure for Cancer 5K; 8:00 AM; Washington Park, Denver, CO; brentsplace.org

JUNE

July

07/19

Atlas Race; 12:00 PM; Denver, CO; atlasrace.com

06/28

07/19

Survivor Mud Run; 9:00 AM; Valley Dirt Riders, Berthoud, CO; survivormudrun.com

TriBella Women’s Triathlon; 8:00 AM; Cherry Creek State Park, Aurora, CO; withoutlimits.co

06/29

Tri Boulder; 7:00 AM; Boulder Reservoir, Boulder, CO; bbsctri. com/triboulder

06/29

Youth TRYathlon and Adult Mini-Sprint; 7:00 AM; Cook Creek Pool, Lone Tree, CO; sspr.org

07/19

07/26

Spartan Race I; 9:00 AM; Fort Carson, CO; spartanrace.com

05/04

Spartan Race II; 9:00 AM; Fort Carson, CO; spartanrace.com

05/10

Hard As Nails Obstacle Mud Race; 12:00 PM; Westin Westminster, Westminster, CO; hardasnails-obstacle-mud-race. com

Rugged Maniac; 8:00 AM; Thunder Valley Motorcross Course, Lakewood, CO; ruggedmaniac.com

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Boulder Stroke & Stride #5; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

07/12

Youth TRYathlon and Adult Mini-Sprint; 7:00 AM; Goodson Recreation Center, Centennial, CO; sspr.org

05/10

Barkin’ Dog Duathlon; 7:00 AM; Cherry Creek State Park, Denver, CO; racingunderground.com

07/13

Boulder Peak Triathlon; 7:00 AM; Boulder Reservoir, Boulder, CO; ironman.com

05/10

Ordinary Mortals Triathlon; 8:00 AM; Colorado State University Pueblo, Pueblo, CO; ordinarymortals.org

07/17

Boulder Stroke & Stride #6; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

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07/20

05/17

Summer OPEN Triathlon; 8:00 AM; Union Reservoir, Longmont, CO; withoutlimits.co

Steamboat Lake Triathlon; 8:00 AM; Steamboat Lake State Park, Clark, CO; withoutlimits.co

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XTERRA Lory Triathlon; 8:00 AM; Lory State Park, Bellvue, CO; withoutlimits.co

07/24

05/31

Boulder Stroke & Stride #7; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

07/26

XTERRA Aspen Valley Triathlon; 10:00 AM; Kodiak Ski Lake, Carbondale, CO; withoutlimits.co

07/27

Evergreen Sprint Triathlon; 7:00 AM; Evergreen Lake, Evergreen, CO; racingunderground.com

07/27

TriRock Colorado; 7:30 AM; Aurora Reservoir, Aurora, CO; trirock.competitor.com

07/30

Boulder Stroke & Stride #8; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

triathlon/duathlon May

JUNE 06/01

Boulder Sprint Triathlon; 7:30 AM; Boulder Reservoir, Boulder, CO; bouldersprint.com

06/01

Foothills Feat Triathlon; 9:00 AM; Heritage High School, Littleton, CO; foothillsfeattriathlon. com

06/05

Boulder Stroke & Stride #1; 6:00 PM; Boulder Reservoir, Boulder, CO; withoutlimits.co

06/07

Boulder Sunrise Triathlon; 7:00 AM; Boulder Reservoir, Boulder, CO; yourcausesports.org

may 05/03

Denver Oyster; 8:00 AM; Denver Aquarium, Denver, CO; oysterracingseries.org

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07/10

07/26

Summit Trail Running Series Race #4; 5:45 PM; Breckenridge, CO; breckenridgerecreation.com

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The Color Run; 8:00 AM; Coors Field, Denver, CO; thecolorrun. com

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th e li g hte r s i d e

to thine own self

be you

One of my most unanticipated race performances occurred years ago when my family and I visited relatives in southern California over the Fourth of July weekend. We landed very late Friday night and spent 13 not-so-tranquil hours at congested Disneyland on Saturday, and in the epitome of a “What was I thinking?” moment, I entered a 10K race on Sunday morning.

I was fairly certain no training books recommended the prerace strategy of inducing significant jet lag, walking mega miles in an amusement park in sweltering heat the day before, and then topping everything off with a day-before-the-race smorgasbord of cotton candy, cinnamon rolls, fried green tomato sandwich, a loaded burrito, onion rings, chocolate bread pudding, and a milkshake. For good measure, grab a loaded funnel cake right before exiting the park, toss in a miserable night’s sleep, don’t taper at all, and then take a wrong turn to the race, limiting warm-up time to about 43 seconds. All in all it isn’t exactly the recipe for a great 10K performance, let alone a comfortable 50-yard walk.

With my body saying I should have fueled up with a quadruple espresso, I stood at the starting line prepared for an onerous race and a meager time.

Where was the lovely Tinkerbell from the day before with her magical pixie dust when I needed her most?

Surprisingly, though, once the starting gun went off, I felt amazingly spry and wound up running a great race. In subsequent races, I stopped just short of incorporating a Disneyland diet or simulated jet lag into my prerace strategy.

However, the experience reinforced my view that sometimes you can’t determine what factored into your running performance, and perhaps a couple of pounds of cotton candy the day before had worked for me.

I’ve been unpleasantly surprised the other way as well. There’ve been times when I’m primed, rested, and ready for a fast training run. Not so fast, Twinkle Toes. One mile in and it was back to the drawing board as I quickly downgraded a planned fartlek workout to a very slow and easy run to ultimately calculating how long it would take to jog straight back home!

Along these lines, I’m often reminded of the wisdom of the late, great running philosopher George Sheehan “We are each an experiment of one.” What works for you may not work for me. Heck, what works for me today may not work for me tomorrow.

Many examples exist of successful runners who have had rather unique approaches to training. Emil Zatopek (gold medal winner in 5,000 meters, 10,000 meters, and the marathon at the 1952 Olympics) used to sometimes train in army boots while running with his wife (a gold medal javelin thrower) on his shoulders! I’m thinking it’s a pretty sure bet my wife isn’t getting up extra early in the morning so I can parade her around the neighborhood on my back.

Different training approaches are no more apparent than with the obsession many runners have with an average weekly-mileage total. Japanese runner Toshihiko Seko (winner of the famous Fukuoka marathon four times and the Boston Marathon twice) trained a marathon per day (182 miles per week), while Greg Meyer, the last American to win the Boston Marathon, achieved success at a lower number of about 100 miles per week. Experiments of one.

When I turned 50, I whimsically figured what better time to determine exactly how many miles per week I could achieve before physically beginning to break 46 coloradorunnermag.com

down. Kind of like the high-performance centrifuge testing of a NASA astronaut to see how much gravitational force could be withstood before losing consciousness.

I’d read that former Olympic marathon champion Joan Benoit Samuelson (three years my senior) ran nearly 80 miles per week in her 50’s, and masters 5K champ and runner extraordinaire, Pete Magill, nearly 90 miles per week.

Most significantly, octogenarian Ed Whitlock, during marathon training, ran up to three hours every day around a short loop in a cemetery (shunning stretching as well as speed work). At age 80 he was still cranking out world record after world record from the marathon (3:25:43) to the 1,500 meters. When I hit 80, I’d just hope to find my shoes each morning!

If they could run such high mileage, then so could I! So what if 70 miles per week was the upper end of my mileage back in my heyday (which was waaaay back). So what if I’d run from injury to injury the last few years? Don’t bother me with such sensible questions.

I ventured up my own experimental mileage ladder and got past 60, 65, and 70 and did a few 73 weeks. I was feeling great with no pains and racing strong.

But as I pushed onward to the magical 75, injury free suddenly became woe is me.

I instantly broke down like an old jalopy being pushed to 100 miles per hour causing its parts to suddenly fall apart en masse. Although the astronaut’s body provided signals when the g-force during the centrifuge testing was getting too high, I had no such signs of impending doom. Unannounced and abruptly, the Big Three P trifecta of injury arrived, otherwise known as piriformis syndrome, plantar fasciitis, and patellar tendinitis. In my experiment of one, I was now over and done.

I eventually healed, experimented further, and adopted a more palatable weekly mileage total. An amount more consistent with record-setting Linda Somers Smith, who downsized her average weekly mileage to 50 miles per week (with solid speed work plus cross-training) and churned out a 1:13:32 half marathon and a 2:36:33 marathon at 49 years old.

The bottom line is we are all, indeed, experiments of one, and a single training approach won’t fit everyone. No matter whether it’s Jeff Galloway’s run-walkrun approach, the quick bursts of high-intensity sprint interval training (SIT), shortened tapers, or the choice to run in shoes versus barefoot, it all comes down to what works best for you. So go ahead and tinker and be a mad scientist, a fad scientist, even at times a bad scientist in your own experiment of one. As for me, I’ll always recall that successful post-Disneyland race.

So, please feel free to pass me more of that cotton candy and don’t hold back on the funnel cake either. I’m going for broke.

Bob Schwartz is the author of the best selling humor book “I Run, Therefore I Am – NUTS!!” and the newly released sequel “I Run, Therefore I Am – STILL Nuts!”

Check out @RunningLaughs.

denver October 5, 2014

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