Runners of the Year

The winners of the Colorado Runner Racing Series competed among 15 different races, ranging in distance from a 5K to a half marathon. The series started in January and concluded in October. The winners led 4 age categories, from open to seniors.

Julio Bonilla

Julio Bonilla of Denver won the men’s open category of the Colorado Runner Racing Series this year. Bonilla works as an accountant for Diablo Media.

What was most memorable about your running this year?

This year, I ran a 100+ mile relay race with friends in the mountains. We camped, and we competed amongst ourselves to see who could get the fastest times out of our team. We each ran three times, we all ran in the dark at least once, and we all pushed ourselves more than we had in a while. Since it had been years since I had ran consistently with a team, it was very nice to race as part of one again.

What are some of the highlights of your career?

I completed the Boulder Ironman as my first triathlon. I heavily underestimated how difficult it would be. Running has never felt as painful as it did on that day, and there has been no other finish line that I have been as excited to finally cross. My PRs are 4:39 - 1,600m; 9:06 - 3,000m; 10:02 - 3,200; and 16:24 - 5K.

Do you have any secrets to your success that you’d like to share?

Consistency is important. When I first started running, I went over a year without taking a day off. Also, when I don’t have much time for a workout, or if it’s too cold to run outside, I get on the treadmill, set the speed to 10 min/mile and I crank up the incline to 15%. I run until I absolutely can’t anymore. Every time I do this, I try to last a little longer.

What is a week of training like for you?

Monday - short, easy jog or off

Tuesday - hard, short, fast run

Wednesday - short, easy jog

Thursday - hard distance, fast jog

Friday - easy distance, easy jog

Saturday - easy jog or off

Sunday - easy long run

When I am training for a specific race, every week, I increase the mileage for all of my workouts, I increase my pace on the hard days, and I try not to increase my pace on the easy days.

Do you have any favorite places to train?

Beaver Brook Trail at Lookout Mountain. I love trail running. This one is close to Denver, so it’s easy to get to. The trail has a rocky start, plenty of shade, a lot of twists, lots of ups and plenty of downs. With the uneven terrain, it’s easy to get tripped up, so I get to spend the whole run focused on where my feet are landing, avoiding rocks, and on dodging branches.

What is your biggest challenge?

Injuries and an inadequate recovery have been my biggest challenge. When I start training for an event, I want to train harder than anyone else, and I fail to give my body adequate recovery. I used to suffer from chronic shin splints, and those eventually turned into stress fractures. So, nowadays, I slow down or pause my training when I feel an injury about to come on.

Kara Ford

Kara Ford, 39, was the female open winner of the Colorado Runner Racing Series. Ford lives in Broomfield.

What was most memorable about your running this year?

I would say that the most memorable thing about my running last year was simply my sheer enjoyment of the sport. I have reached a stage of life where I am less focused on “goals” and more focused on truly enjoying myself. And interestingly, as I think often happens when we let go of our expectations, I’ve ran consistently better the last couple of years than I ever have before.

What are your upcoming goals?

I’d like to stick with the shorter distances this spring, cap my spring season off with a strong half, then train for a fall marathon. It’s been 3 years since I have ran the full marathon distance. I was injured a few years ago and took my time coming back to the full, trained for the California International Marathon last fall and was in great shape for it, and ended up injuring myself in a really silly accident just six weeks out from the race (running with my dog!). So I am looking forward to getting that fitness back and seeing what I can do in the marathon this fall.

Do you have any recommendations?

RL Smith with Runners Roost in Boulder. He is amazing at fitting you with the right shoe and making custom orthotics designed for runners. Al Kupzak, top-notch Massage Therapist. Josh Vickers, Chiropractor with Allied Chiropractic in Westminster. He is phenomenal, smart on smart, by far the number one provider I have ever seen for sports-related injuries, and the reason that I am healthy and running again after a few years worth of injuries that I couldn’t figure out. I recommend him to everyone.

What is a typical week of training?

A typical week of training for me is anywhere from 50-70 miles per week of volume, one interval workout, one tempo workout, and one medium-long to long run depending on what distance I am training for.

Do you have a favorite place to train?

Favorite places to train are mostly trails and roads straight out of my front door in Broomfield for ease and convenience. We have a lot of great running trails nearby. Broomfield is very family-friendly and active-friendly.

How do you stay motivated?

Motivation tends to come easily for me when it comes to running, simply because I love and enjoy it so much. Rarely is there a day that I don’t feel like getting out there. Enjoyment is key!

What is your biggest challenge?

My biggest challenge as my children have gotten older and their world’s continue to grow bigger and bigger is scheduling. As I know most families can relate to, we are very busy, and fitting my own running into what is typically already a packed schedule can be a challenge. I have learned to work around this by moving my big training runs away from the weekends, getting up early when needed, running on the treadmill when needed, etc. My coach, Benita Willis, is phenomenal to work with in this regard, as she is super flexible. If I tell her from one week to the next that I need to rearrange some workouts, or take a down week in a particularly hectic week, she is always happy to oblige.

Gerald Romero

Gerald Romero, 46, of Colorado Springs is the winner of the men’s masters category. Romero races for the Colorado Springs Runner’s Roost/ New Balance Racing Team. He’s married and races with his wife Kari Taylor-Romero every weekend.

What was most memorable about your running this year?

One of the coolest things I am looking forward to that happened this year was qualifying for the Boston Marathon here in Colorado Springs, having my entry accepted, and now training for the Boston Marathon for April of 2018.

What are some of the highlights of your career?

I’ve been a member of the Colorado Springs Runners Roost Road Racing Team since 2007. I’ve won multiple USA Track and Field open and master’s championships and was the USA Track and Field 1500 meter champion in 1999.

• I have four top ten finishes at the Pikes Peak Ascent - 2:29 PR in 2012; age group winner in the 2010 World Mountain Running Championships.

What are your upcoming goals?

• Win nothing but money, fame, and fortune in 2018.

• Place in Boston -2018.

• Top 3 Pikes Peak Ascent - 2018.

• Place in the Chicago Marathon - 2018.

• Work on my road racing speed again and get fast!

Do you have any secrets to your success that you would like to share?

Yes - I always love sharing my success and helping other athletes and runners.

• Hard work and dedication will beat talent any day.

• I keep an unrivaled training and racing routine. There is no one that trains and races better than I do!!

• I train better, live better, have more money, and eat better than my opponents.

• I utilize the Law of Attraction.

What is a week of training like for you?

Almost every week, I am preparing for at least one major race if not a double header on the weekend. My week is a superior and delicate blend of recovery, diet, nutrition, speed, and strength. I compete in both fast road racing and mountain racing—therefore I get in both speed and climbing workouts as necessary. Bottom line is, no training week is ever the same.

What are your favorite places to train?

The treadmill and Colorado Springs local trails, like Monument Valley Park, Palmer Park, Columbine Trail, Section 16 trail, Woodland Park, and also the Platte River trail in Denver.

What is your biggest challenge?

Being the very best and staying healthy every single moment, tackling every training day and every big race at 46 years of age and racing for 35 years, averaging up to 69 races a year for the past three years.

Is there anything else we would be interested to know?

I also was a highly ranked duathlete/triathlete years ago. Other sports I competed in were soccer, baseball, wrestling, swimming, mixed martial arts.

Nicole Jefferson

Nicole Jefferson (formerly Aish) of Golden, won the masters division of the Colorado Runner Racing Series.

What was most memorable about your running this year?

I did a the Virginia Beach Half Marathon back in September. It was a struggle fest from start to finish as I was battling a few things. I had a late surge from a gal in the final mile so I had to find my track wheels to hold onto second. Super proud for still being able to dig deep!

What are some of the highlights of your career?

Oh geez... such a good, yet complex question. I mean, I got to travel all over the world during my professional career. For me, it wasn’t necessarily the accolades that are highlights for me. More so, all of the amazing friends and people I met during my running journey!

What are your upcoming running goals?

1. Keep my running in check and not let it rule my world! 2. Get out of my comfort zone and try new races. 3. Qualify for the marathon trials. Life Goals: Be a good human!

Do you have any recommended resources?

I could write a book on this. Find a good physio, massage therapist, mentor, coach and training group. We’re all different so shop around. What works for me may not work for you. Find people that support you, challenge you and push you!

What is a week of training like for you?

Well, my long time friend Kathy Butler coaches me now. She’s been so amazing in testing what works for me with my crazy life! Right now I’m running 50-60 miles in six days.

Do you have any favorite places to train?

I can’t share those otherwise they’ll get too crowded! Just kidding. My most favorite place to train is in Gunnison/Crested Butte. The 401, upper, upper loop.

How do you stay motivated?

I run in places that make me happy. I surround myself with very funny/driven people and when I don’t feel like running I always tell myself I won’t regret it once it’s done.

What is your biggest challenge?

Since getting bilateral hip surgery a few years back, finding the training load that keeps those bad boys in check is always a challenge. But, we’re getting there.

Roger Sayre

Roger Sayre, 59, of Lakewood won the grand masters division of the Colorado Runner Racing Series this year. Sayre works in land use and environmental planning. He’s married with two grown children. Sayre was born in Colorado but has lived all over the country, from Massachusetts to Alaska. He says, “I didn’t run in high school but trained and competed in college and have run most years since then.

What was most memorable about your running this year?

It was a comeback year from an injury and some health issues. I aimed high but achieved just about all my goals for the year. I ran a 91% age graded 10K at sea level and set a new state age group record for the half marathon. Late in the year I placed high for 55-59 year olds at some national championship masters races (Tulsa 15K and USATF XC), even though I was at the very end of the age group. This was a year where it all came together.

What races do you enjoy most?

In general, I like cross country the best, even though it is tough. The courses are slower, the hills are steep, and the compatition is deeper. I also like the team aspect of cross country. As far as road races this year, doing the Winter Series was a great start, I also really enjoy the Platte River Half Marathon in April and Equinox Half Marathon in September.

What are your upcoming goals?

I’ll be in a new age group so lots of goals. I plan to do several races on the USATF masters Grand Prix circuit. Locally, I’ll do Bolder Boulder and would like to do the Equinox Half Marathon again next fall.

Do you have any secrets to your success that you’d like to share?

I just like to run and race and have been at it for 40 years. So I’m consistent with my running but incorporate enough recovery to not feel over trained. I also eat a healthy diet, and that goes a long way for masters runners.

Do you have any recommended resources?

Build Your Running Body by Pete Magill is a very good book. I also refer to training guides by Jack Daniels and Pete Pfitzinger. However, I design most of my own training schedule. I’ve been with the Boulder Track Club for several years and now have a “dual citizenship” with them and the Boulder Road Runners.

What is a week of training like for you?

Two easy recovery runs of about 40-50 minutes. A weekly tempo run, alternating between 20 and about 40 or 45 minutes (plus warm up, etc.). A couple steady runs of 60 to 75 minutes, with one including some pick-ups or short speed work (e.g., 6-10X 40 seconds). Every week I do a long run of 1:30 to 2:00 (longer if I’m training for a marathon). About every other week, I’ll take a day off or do an interval workout at 5K or 10K pace. I also do core and light upper body strength training about twice a week.

Where do you draw inspiration from?

The mountains and fresh air. Also, seeing how other runners do, from up and coming high school athletes, to our many outstanding college teams, to pros, masters, and seniors. Colorado is a great state for running and it produces more than its share of top athletes, and draws in some of the best runners in the country and internationally.

What is your biggest challenge?

Staying on my feet and keeping healthy and intact. I’m kind of a klutz.

Floriana Lutz

Floriana (Flo) Lutz, 55, from Mead won the grand masters division this year. She says, “I started running at age 51 when someone encouraged me to try a 10K. I was hooked.”

What was most memorable this year?

My most memorable moment this year was placing second in my age group in the Bolder Boulder. This happened mostly because the usual world-class runners in the 54-year-old category were a no show...but I’ll take it!

Do you have any upcoming goals?

My upcoming goal is to keep up with my runner friend Amy Lease and chase her to a Boston qualify two times (she has done it twice already...in her 60s!)

Do you have any secrets to your success?

No secrets. Training equals results. This summer my monthly mileage dropped to a dismal 10-35 miles (per month!) for three months due to listing my home and a subsequent/careless moving-a-couch back injury. I was shocked how slow my times got from the time off. Use it or lose it couldn’t be more true.

Do you have any recommendations for other runners?

I recommend resources like reading books about successful runners. Even if you’re far from an elite runner, books like Duel in The Sun are very inspirational.

Do you have a favorite place to train?

I love climbing the Manitou Incline. It’s a great redline workout and I would be doing it weekly if it wasn’t two hours away.

Where do you draw inspiration from?

I draw inspiration from incredible female runners who are older than I am. Marilyn Stapleton is Wonder Woman by my books. She ran the Bolder Boulder 10K handily in 49:50 at age 70! (that’s an 8 min pace on a difficult course!). By nature, the 20-30 year old runner is actively building muscle while someone 30-50 years older is usually rapidly losing muscle through the aging process. I applaud older runners who work so hard to train year after year despite the forces of nature that are working against them. And at 50-80+ years of age, it takes true grit to not just jog distance races, but to really actually run them.

I would like to thank my daughter Kelsey for waking up so early to make it to my races and hold the numerous coats/layers at the starting line for her silly amateur mother. Also my friend Jena who roots me and another friend on (Susan) even though she is injured and can no longer run. And thanks to Colorado Runner Magazine for sponsoring the racing series which keeps running feeling like “training” instead of just “exercise”.

Dan Spale

Dan Spale, 61, of Lakewood won the senior division. He has been in the house painting business since the late 70s here in Colorado. He has three children and says, “I am an Iroquois Indian part of the turtle clan. I may be one of the faster turtles.”

What was most memorable about your running this year?

Being part of the Boulder Road Runners team competing at a national level in a USATF masters series.

What are some of the highlights of your career?

I think at my age looking back to yester year it was great to just walk out the door and run. Now it seems I have to do all kinds of non running things before I can lace up.

What are your upcoming goals?

I had three goals last year none of which panned out. Sickness and injury interfered. One of them was the Flint Michigan Mile. I’d like to return and run what I know I am capable of. Close to 5 mins, not a 5:28. An injury kept me from much better.

Do you have any secrets to your success that you’d like to share?

I eat like crap, maybe drink more than I should, but I can go deep in the well when it’s time to train.

Do you have any recommended resources?

My coach Kelsey Martin.

What is a week of training like for you?

I just spoke with Kelsey about the future and we are going to try one very solid workout, and have mileage about 45-50ish.

Do you have any favorite places to train in Colorado?

Bear Creek Lake Park, Waterton Canyon, and Green Mountain.

How do you stay motivated?

I absolutely love to run and competitively I think I have PR’s still in my future but a PR takes hard work as anyone knows. Racing with BRR is incentive because when you race against the best you want to beat the best. As someone once said “winning isn’t everything, it’s the only thing.”

What is your biggest challenge?

Staying injury free; there’s little worse than being the healthiest, injured runner.

Joanne Harms

Joanne Harms, 66, is the winner of the senior division. She works as a Registered Nurse in mental health for the Denver VA Hospital, and is married with two children, three grandchildren and a Shiloh Shepherd, Gunnar the Runner.

What has been most memorable about your running?

This year I ran Boston for the seventh time and New York City for the third time. I completed my 111th lifetime marathon in New York having run my first marathon there 30 years ago in 1987. I also have raced almost every weekend since I started running in 1981.

What are your current goals?

My goal this year is to heal my left foot (neuropathy from previous surgeries are causing pain during long runs). I would like to complete 115 marathons by the end of the year, one of which will be Chicago.

What resources would you recommend?

I have loved reading George Sheehan and Hal Higdon through the years. Jim Fixx’s book got me started running in 1981.

What does a typical training week look like?

Four days per week, I run four to six miles and then run a long run of at least 10 miles on the weekend. I try to race on weekends as well.

What are your favorite places to train?

I moved to Colorado primarily for the running so I love to run just about anywhere in the state. My favorite races are the downhill ones in canyons.

How do you stay motivated?

Staying motivated is not that difficult for me. I love to race and travel with my husband to destination races. Running has been a way of life for me for so long that I don’t know what I would do without it!

What is your biggest challenge?

My biggest challenge right now is healing my left foot. I have run some painful marathons lately but don’t want to give them up; the marathon is my favorite distance.

I started running in 1981 after being diagnosed with Crohn’s Disease. I am convinced that the running has helped me stay healthy despite having a chronic illness.