Colorado Runner - Issue 80: Summer 2018 by Colorado Runner

2018 GUIDE TO CLUBS, CAMPS AND COACHES COLORADORUNNERMAG.COM

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WHAT TO EAT FOR ENDURANCE A TREATMENT FOR HIP INJURIES RUNNING 200 MILES IN THREE DAYS

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FEATURES 8 // NUTRITION ADVANTAGE Carbs? Protein? Fat? What to eat to fuel your body.

10 // INJURY SPOTLIGHT A treatment option for hip injuries.

12 //

2018 GUIDE TO CLUBS, COACHES, AND CAMPS Check out this guide of training groups, clubs, running coaches and camps in Colorado.

16 // THE FAST LANE The Road to Maccabiah Games.

20 // TRAINING EDGE Exercises that will make you a better, more efficient runner.

30 // THE LIGHTER SIDE

INSIDE

One runner’s journey on a 200-mile run from Denver to Glenwood Springs in three days.

6 // RUNNING SHORTS 22 // RACE REPORTS 24 // RACE RESULTS 28 // EVENT GUIDE COLORADO RUNNER Editor-In-Chief // Jessica Griffiths Jessica@coloradorunnermag.com

Web Editor // Amanda Jamrogiewicz Amanda@coloradorunnermag.com

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Shadrack Kipchirchir, Paul Chelimo and Emmanuel Bor of Colorado Springs at the USA Indoor Championships. Photo by KEVIN MORRIS / PHOTORUN.NET THIS PAGE // Valor Christian’s Anna Hall wins the pentathlon and the high jmp at the New Balance Indoor Nationals. Photo by VICTOR SAILER / PHOTORUN.NET

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

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Communications Agency, LLC, Gameface Media, John

Garner, Tim Hancock, Bruce Kirschner, MarathonFoto.com,

Kevin Morris, Ewen North, RunningGuru.com, Victor Sailer The entire contents of this magazine are Copyright 2018 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

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Contributing Writers // Nancy Clark, Amanda Jamrogiewicz, Contributing Photographers // Dee Budden, Evolution

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WINTER 2016/2017

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NEXT GEN TRAINING: FROM METABOLIC PROFILES TO BLOOD DRAWS

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PU B LI S H E R ’ S LET TE R

Race Day Essentials FUEL FOR EVERY DAY

BEFORE. DURING. AFTER.

You’ve logged the miles and put in the hard work. Don’t let not having the right gear slow you down on race day. Here are tips for packing everything you need in your race gear bag.

olorado weather is warming up and that means that prime racing season is underway. There are so many exciting races to choose from, from urban road courses to mountain getaways on the trails. You’ve put in the miles and are ready for the start line. From exercise-specific sports clothing to high tech running shoes to proper nutrition, it takes a lot to reach your peak performance. Don’t let not having the proper equipment slow you down. Here are ideas for what to pack in your race day gear bag.

Nutrition – For longer runs, it can be

important to have a nutrition plan in place. From sports gels to energy drinks, you can go longer and faster if you take in the right amount of calories. It’s best to try out different options on your training runs. Some people depend on the race aid stations to offer the right mix of energy drinks and gels, but if you’re going for a long race, it might be worth it to bring your own race nutrition. That includes bringing your own hand-held water bottle or sports drink in a backpack, or maybe a race belt to hold your gels and snacks. And I’ve been to too many races where they didn’t have the right fuel at the finish line to help me recover, so I’ve gotten in the habit of packing a few food and drink options for after longer distance races, just in case I need something specific after my race that the post-race food tables don’t have.

Blister Prevention – With the warmer weather and sunshine, we tend to start sweating

a lot more. There’s nothing fun about having blisters on our toes and chafing under our arms to derail our race times. I used slather on petroleum jelly before a race to help keep my skin from rubbing, but now I prefer Body Glide, and there are other products that work well too. KT Performance and Blister Tape stays on through sweat and helps prevent blisters, chafing and hot spots from developing.

Sun Protection – Colorado sunshine is intense and I’ve run in a few races where I’ve got-

ten burned on the tops of my ears or my shoulders. It’s easy to forget the sunscreen when you’re getting up and starting a race in the dark. Pack a waterproof sunscreen that won’t melt away when you sweat. My gear bag also always contains a pair of high performance sunglasses, like the Rudy Project prescription sunglasses I currently use. I prefer to always run with a hat on to keep my face shielded from the sun.

Clothes and Sandals – My gear bag always includes a dry, clean, change of clothes for

after racing, a towel to sit on and a pair of sandals or flip flops. I get pretty wet and stinky after I’ve finished running and have cooled down, so I don’t like to drive home like that, especially when it can take an hour or so to get back after an event. Having a change of clothes also helps to keep me from shivering. My feet need a treat from the long miles I’ve logged, so I like to get my wet socks and uncomfortable running shoes off as soon as possible. I let my feet breath with recovery sandals, like the PR Soles I’m currently wearing, or the Hoka One One Ora Recovery Slides.

Happy trails! Derek Griffiths 4 coloradorunnermag.com

Photography By MARATHONFOTO.COM

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R U N N I N G S H O RTS Independence Institute staff member Todd Lubas was the fastest man on the continent – the Antarctica continent. Lubas won the 24th annual Antarctica Marathon, held on March 16. Described as “one of the most extreme athletic competitions on Earth,” Lubas won with a time of 3:07:20, the second fastest time ever recorded for the event and the fastest time for any American. In addition to winning the marathon, Lubas raised over $13,000 in memory of his four-year-old niece Josie who lost her life in 2015 to a rare form of brain cancer. Lubas paid his own expenses, so all proceeds would go to The Cure Starts Now, an organization that doesn’t fight just one cancer, but rather is dedicated to eliminating all cancers, including the one that claimed young Josie’s life. Of his victory, Lubas said, “Definitely a win for Josie.” Joining Lubas on his journey was his brotherin-law and Josie’s father Matt Grove.

Colorado Springs’ Korir Wins Again at USATF 15K

FORT COLLINS HIGH SCHOOL ALUM KATIE MACKEY COMPETES AT THE WORLD INDOOR CHAMPIONSHIPS IN BIRMINGHAM, ENGLAND IN THE 3,000 METERS.

Boulder’s Thweatt Wins Chicago’s Shamrock Shuffle

More than 20,000 runners turned the streets of downtown Chicago green as they kicked off the spring running season at the 39th annual Bank of America Shamrock Shuffle 8K. Defending champion Stephen Sambu, 29, of Tucson, sprinted his way into first place, finishing in 23:10, becoming the first person in event history to win four consecutive times. The women’s winner, Laura Thweatt, 29, of Boulder, finished strong, propelling her and her Boulder Track Club teammates to victory of the 10th annual Deloitte Elite Club Competition. Boulder Track Club scored three runners, with a combined team time of 1:20:27 for the win. Thweatt notched a 26:02 with a commanding performance in her first professional race since recovering from a pelvic injury last summer. Her Boulder Track Club teammate Janelle Lincks finished behind her in second place with a finish time of 26:46. “Today was a great day,” said Thweatt. “I’m coming off a pretty big injury and it was my first time racing in 11 months. All in all, it was a fun environment and a great reminder of what I love about racing.”

Denver’s Lubas Wins Antarctica Marathon

For one day, Denver resident and

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At the USATF 15K Championships, Olympian Leonard Korir repeated as men’s champion in Jacksonville, Florida. The men’s race got off to a conservative start, as a large pack ran together through the first four miles of the race. U.S. Army and American Distance Project teammates, who train in Colorado Springs, ran together, led by Korir, Sam Chelanga, Elkanah Kibet and Emmanuel Bor. The quartet led most of the race, passing through four miles in 18:45 and 10K in 28:45. With Martin Hehir trailing just behind, it wasn’t until the final two miles that the lead group strung out, as Sam Chelanga made a push to break away, with only Korir able to cover his dramatic move. As Chelanga and Korir pulled away, Hehir caught Kibet, then Bor, solidifying himself in third position with just over a mile to go. Chelanga and Korir ran together for much of the next mile, but Korir had another gear, which he shifted into and easily pulled away from Chelanga well ahead of the finish, crossing the finish line in Jacksonville first for the second consecutive year – while winning his second straight USATF Running Circuit race. Korir’s final time was 43:06. Chelanga maintained form and was able to hold off the late charge of Hehir, grabbing second in 43:15. Hehir snagged third in 43:19, while Bor and Kibet finished fourth and fifth in 43:34 and 43:53.

McCandless Sets New Record in Moab Abundant sunshine and mild conditions welcomed runners to the Moab Red Hot 55K and 33K, just west of beautiful Arches National Park and the Moab Valley in eastern Utah. Pristine running conditions set the stage for an exciting day of competition where elite runners battled it out up front for new course records and top times. The women’s 55K saw Boulder’s Cat

Bradley finish well on top of the ladies podium in 4:54:40, twenty minutes ahead of the second place finisher. A new men’s 33K course record was set – by 10 minutes – by Boulder’s Tyler McCandless in 1:56:21. Timmy Parr of Leadville finished in third in 2:11:29. In the women’s 33K, Alicia Vargo took top honors in 2:43:13, with Golden’s Mercedes Walters third in 2:50:08. See more results on page 24.

Durango’s Chase Wins Canyonlands Half Marathon It may have been a warm and sunny morning for the 43rd Annual Canyonlands Half Marathon and 5 Mile, but the wind gusts provided quite a challenge for the 1,500 participants. Both courses start up Highway 128 and take runners on a stunning route along the Colorado River, among scenic red rock formations before ending in downtown Moab where a fun post-race party welcomes finishers. In the half marathon, 25-year old Whitner Chase out of Durango took top honors in the men’s race in 1:13:54, with 45year old Christopher Legh of Lyons finishing second in 1:14:25. Second on the women’s podium was 38-year old Maija Zimmerman of Highlands Ranch in 1:26:53. The women’s 5 mile saw 38-year old Coloradan Megan Greene finish second in 34:54, while 35-year old Colleen Blair Michel of Fort Collins came in third in 37:03.

Don’t Let Allergies Stop Your Run The weather is warm and a slew of races are on the calendar in Colorado! But with the welcoming of warm weather, pollen and ragweed rear their heads and cause misery. Sneezing, congestion, and itchy, watery red eyes — have you experienced allergies yet? A single ragweed plant can release up to one million pollen grains per day. Inhaled, they wreak macro-havoc for millions and they’re tough to dodge. This light, dry pollen can breeze along for distances up to 400 miles. You can grab that antihistamine. But another line of defense is avoidance. Try these steps to prevent an allergy outbreak. Know when pollen is at its worst: In general, daytime pollen levels are highest between 10:00 a.m. and 5:00 p.m., especially when it’s dry, warm, and breezy. Knowing the pollen count keeps you a step ahead of the sneezes. If you are prone to allergy triggers, this is definitely worth checking before you head out for a run or hike! Exercise indoors when pollen levels are at their highest: Outdoor allergies are no reason to skip your workout. At home, run on the treadmill, or hit the gym when the air outdoors is full of pollen. Stop pollen at the door: Ragweed pollen — those spiked, air-borne sneeze-balls — stage home invasions by clinging to your clothes, shoes, hair, skin, and even your pet’s fur.

Photography By KEVIN MORRIS / PHOTORUN.NET AND VICTOR SAILER / PHOTORUN.NET

Change clothes when you come indoors. Take a shower and wash your hair. Wipe down or brush off any outdoor pets before letting them inside. Condition your air: Running the AC on recirculate filters up to 90 percent of pollen from the air. Protect your peepers: When pollen counts soar, wear sunglasses on your runs to protect your eyes. Pick a pair with large or wrap-around lenses for best protection.

New Treatment Options For Big Toe Arthritis The big toe plays a crucial role in standing, walking and many other daily activities. It makes it possible for humans to walk and run upright, and it absorbs forces equal to nearly twice a person’s body weight when walking. With all that the big toe endures, it comes as no surprise that overuse can erode the joint cartilage and cause serious pain and even physical deformities. Despite the obvious signs, big toe arthritis – which occurs when cartilage in the joints wears down and exposed bones rub against each other – is often overlooked. Doctors urge runners to pay attention to these signs early. With more treatment options and recent advancements, foot and ankle surgeons can help patients get back to doing the activities they love sooner. According to Brett Sachs, DPM, FACFAS, a Colorado foot and ankle surgeon, big toe arthritis usually develops in adults between the ages of 40 and 60 years and is a progressive deformity that can be caused by regular wear-and-tear and sometimes even mechanical changes due to injury. Symptoms include stiffness, loss of range of motion, swelling and sometimes even noticeable cracking. For early-stage big toe arthritis, doctors look first to conservative treatments to decrease pain in the joint, such as prescribing anti-inflammatory medication and increasing arch support with custom shoe inserts. “The sooner patients see a foot and ankle surgeon, the better options there are to treat them,” said Dr. Sachs. “In a majority of the time, we can alleviate the symptoms and possibly slow down the progression of the disease with less invasive procedures.” Runners with mid- to end-stage arthritis tend to experience more severe pain because the cartilage has almost completely eroded and the bones are actually rubbing together. For these cases, foot and ankle surgeons look to next-step treatments, including these: Joint Implant (Implant Arthroplasty): This method of treatment tends to be utilized by runners who want to stay active and retain as much motion as possible. Doctors use a silicone implant that creates space between the bones, allowing for more movement than other alternatives. Patients who undergo implant surgery are usually able to walk and move the joint as early as the next day. Newer, up-and-coming methods, including the use of synthetics and other types of implant materials, are also low-

EMILY SLOAN, A SENIOR AT ROCK CANYON HIGH SCHOOL IN HIGHLANDS RANCH, FINISHED FOURTH IN THE 60 METER HURDLES IN THE NEW BALANCE INDOOR NATIONALS.

risk and help patients with big toe arthritis return to their normal routine and activities. Surgical Removal (Cheilectomy): To help give the toe better movement and relieve pain, doctors surgically remove damaged cartilage around the joint, along with spurs or overgrowths, which may develop on top of the bone during mid-stage toe arthritis. Patients are able to fully weight bear immediately after the

procedure. Joint Fusion: Also called “arthrodesis,” this procedure removes the worn-down cartilage and uses plates and screws to hold the joint in the right position to alleviate pain. Patients tend to fully recover in approximately six to eight weeks and usually return to all their regular activities, from walking to running marathons.

Study uncovers key to preventing back pain in runners Working on the deep core, not the abs, is essential to becoming a better runner

A new study from The Ohio State University Wexner Medical Center examines what may cause chronic back pain in runners and the exercises to help prevent it. The study suggests that runners with weak deep core muscles are at higher risk of developing low back pain. And, unfortunately, most people’s deep core muscles aren’t nearly as strong as they should be. To examine the role of the superficial and deep core muscles, researchers used motion detection technology and force-measuring floor plates to estimate muscle movements during activity. “We measured the dimensions of runners’ bodies and how they moved to create a computer model that’s specific to that person. That allows us to examine how every bone moves and how much pressure is put on each joint,” said Ajit Chaudhari, associate professor of physical therapy and biomedical engineering at The Ohio State University, who led the study. “We can then use that simulation to virtually ‘turn off ’ certain muscles and observe how the rest of the body compensates.” What they found is that weak deep core muscles force more superficial muscles like the abs to work harder and reach fatigue faster. When those superficial muscles are doing the work the deep core should be doing, there are often painful consequences. “When your deep core is weak, your body is able to compensate in a way that allows you to essentially run the same way,” Chaudhari said. “But that increases the load on your spine in a way that may lead to low back pain.” Experts say it’s common for even well-conditioned athletes to neglect their deep core, and there is a lot of misinformation online and in fitness magazines about core strength. Traditional ab exercises with a large range of motion, such as sit-ups or back extensions, will not give you the strong core needed to be a better runner. Instead, Chaudhari says exercises such as planks that focus on stabilizing the core, especially on unstable surfaces, are what’s really going to make you a better runner. “Working on a six-pack and trying to become a better runner is definitely not the same thing. If you look at great runners, they don’t typically have a six-pack but their muscles are very fit,” Chaudhari said. “Static exercises that force you to fire your core and hold your body in place are what’s really going to make you a better runner.” coloradorunnermag.com 7

N UTR ITI O N ADVANTAG E

EATING FOR ENDURANCE

Underfueling is a needless way to hurt your performance. If you can’t tell when enough food is enough, wait 10 to 20 minutes after eating and then, mindfully ask yourself “Does my body need more fuel?” Runners who routinely stop eating just because they have finished their packet of oatmeal (or other pre-portioned allotment) can easily be under-fueled. Even dieting runners want to surround their workouts with fuel. Their plan should be to eat enough during the daytime to fuel up and refuel from workouts, and then eat just a little bit less at the end of the day, to lose weight when they are sleeping.

2. Eat enough carbohydrates. According to the Position State-

RUNNERS COMPETE IN THE SUPER HALF MARATHON IN COLORADO SPRINGS.

What’s the best way to fuel for a marathon? Should I eat a high fat diet to train my body to burn more fat and less glucose? What percent of calories should come from carbohydrate? protein? fat? When it comes to eating for endurance, today’s runners are confronted with two opposing views: • Eat a traditional carbohydrate-based sports diet, or • Eat a fat-based diet that severely limits carbohydrate intake. What should an eager marathoner, Ironman triathlete, or ultra-runner eat to perform better? Here’s what you want to know about eating for endurance, based on the Joint Position Statement on Nutrition for Athletic Performance from the 8 coloradorunnermag.com

American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada.

1. Eat enough calories. Most runners need ~21 calories

per pound (45 cal/kg) of lean body mass (LBM). That means, if you weigh 150 pounds and have 10% body fat, your LBM is 135 pounds, your estimated energy needs are 2,800 calories a day. That said, energy needs vary from person to person, depending on how fidgety you are, how much you sit in front of a computer, how much muscle you have, etc... Hence, your body is actually your best calorie counter—more accurate than any formula or app! If you eat intuitively—that is, you eat when you feel hunger and stop when feel content, you are likely eating enough. If you find yourself stopping eating just because you think you should, if you are feeling hungry all the time and are losing weight, you want to eat larger portions.

ment on Nutrition for Athletic Performance, the optimal amount of carbohydrate on a day with one hour of training is 5 to 7 grams carb/kg. On high volume days, you need about 6 to 12 g carb/kg body weight. For a 150-pound (68 kg) athlete, this comes to about 350 to 800 grams carb a day—the equivalent of about one to two (1-lb) boxes of uncooked pasta (1,400 to 3,200 calories). That’s more than many of today’s (carb-phobic) runners consume. You want to make grains the foundation of each meal: choose more oatmeal for breakfast; more sandwiches at lunch; and more rice at dinner to get three times more calories from carbs than from protein. Otherwise, you set the stage for needless fatigue.

3. Eat adequate - but not excess - protein. Protein needs for runners range

from 1.4 g/kg (for mature runners) to 2.0 g protein/kg (for novices building muscle or dieting to lose fat). For a 150-pound (68 kg) runner, protein needs come to about 95 to 135 grams protein per day, or 25 to 35 grams protein four times a day. That means 3 eggs at breakfast (with the bowl of oatmeal), a hearty sandwich at lunch, portion of lean meat/fish/chicken at dinner, and cottage cheese (with fruit) for an afternoon or bedtime snack. For vegetarians, generous servings Photography By DEE BUDDEN

of beans, hummus, nuts and tofu at every meal can do the job; a light sprinkling of beans on a lunchtime salad will not. By consuming protein every 3 to 5 hours, you will optimize muscle building and deter muscle breakdown.

4. Fill in the calorie-gap with fat. Include in each meal and snack

some health-promoting, anti-inf lammatory fat: nuts, salmon, peanut butter, avocado, olive oil, etc.. Fat adds f lavor, offers satiety, and is a source of fuel for endurance exercise. Training your muscles to burn more fat for fuel happens when you do steady “fat burning” long runs. By burning more fat, you burn less of the limited carbohydrate (muscle glycogen, blood glucose) stores. You will have greater endurance and delay (or avoid) hitting the wall. A (tougher) way to train your body to burn more fat is to severely limit your carbohydrate intake and push your fat intake to 70% of your calories. That could be 1,800 calories (185 g) of fat per day! This very high fat diet produces ketones and forces the body to burn ketones for fuel. Keto-athletes endure a tough, 3 to 4 week adaptation period as their bodies transition to burning fat, not glucose, for

fuel. While some keto-runners rave about how great they feel when in ketosis, the sports nutrition literature, to date, reports little or no performance benefits from a ketogenic sports diet. It might nix sugar binges, but it’s unlikely to make you a better runner.

4. Drink enough fluids. A simple way to determine if you

are drinking enough f luid is to monitor your urine. You should be voiding dilute, light colored urine every 2 to 4 hours. (Exception: runners who take vitamin supplements tend to have dark colored urine.) You want to learn your sweat rate, so you can strategize how to prevent dehydration. Weigh yourself nude before and after one hour of race-pace running, during which you drink nothing. A one-pound drop preto post-exercise equates to 16 ounces of sweat loss. Losing two pounds of sweat in an hour equates to 32 ounces (1 quart). To prevent that loss, you should target drinking 8 ounces of water or sports drink every 15 minutes. Runners who pre-plan their f luid intake tend to hydrate better than those who “wing it.”

5. Consume enough calories

HEALTHY ACTIVE LIVING

YOU ARE

than 60 to 90 minutes, you want to target 40 to 80 calories (10 to 20 g) of carbohydrate every 20 minutes (120 to 240 calories per hour), starting after the first hour (which gets fueled by your pre-run food). If you are an Ironman triathlete, marathoner, or ultra-runner who exercises for more than three consecutive hours, you want to target up to 360 calories per hour. The key is to practice event-day fueling during the months that lead up to the event. By training your gut to tolerate the fuel, you’ll be able to enjoy the event without fretting about running out of energy or suffering intestinal distress.

The bottom line: If you are going to run, you might as well get the most out of your workouts. Performance improves with a good fueling plan. Eat wisely, run smoothly, and enjoy your high energy! Nancy Clark, MS, RD is the author of the Sports Nutrition Guidebook and Food Guide for Marathoners. The books are available at www.nancyclarkrd.com. For online education, visit www.NutritionSportsExerciseCEUs.com.

SUNDAY AUGUST 12TH

Greenland Trail 50K, 25K & 8 Mile Emerge 5K Sean May Memorial Run Airlife Memorial 10K/5K Run/Walk Climb for Change Girls on the Run 5K Tri the Rock Kids Triathlon 80’s Rock vs. Pop 5K Rock Hawk Half

JUNE

2 2 2 9 10 14 16 16 17

Taste of Louisville 5K Heroes of Hope 5K The Heart Run Jodi’s Race for Awareness Strides for Epilepsy FIBArk Tenderfoot Hill Climb FIBArk 5K & 10K Pride Fest 5K Estes Park Marathon

17 17 17 23 23 24 24 30 30

JULY

MARATHON & HALF MARATHON

5 6 12 12 12 13 20 26 26

4 4 4 21 21 21 22

Liberty Run 4 Mile Boogie’s Diner Buddy 5 Mile Freedom Run 5K Broncos 7K Series (Pueblo) RiNo 5K CF Climb Denver Speedway 5K

27 Chase the Moon 28 5K Race for Humanitarian Support in Oromia 28 Cooking Light & Health Fit Foodie 5K/10K 28 Destination Health 5K 29 Dash for Smiles

MAY

during long runs. If you will be running for longer

TODAY FIBArk 10K Trail Run Strawberry Shortcut FIBArk Mtn. Bike Races Climb for Courage Castle Rock Half Miles for Melanoma 6dotDash 5K Broncos 7K (Grand Junction) Run4Independence

for more details, visit

halsports.net coloradorunnermag.com 9

I NJ U RY S POTLI G HT

MELISSA MEIRINK STRETCHES BEFORE A RUN IN WASHINGTON PARK IN DENVER.

NEW TREATMENT OPTION FOR RUNNERS WITH HIP INJURIES A revolutionary new technique can cure runners of hip pain

A local doctor created the surgery, a laberal reconstruction, that uses donated tissue to rebuild the hip

elissa Meirink of Castle Pines loves running. The 38-year-old mother of two has competed in numerous area races, including several half marathons and marathons; she qualified for the Boston Marathon twice. But two years ago, the thought of ever running again seemed impossible. Over time, the long miles had taken their toll and Melissa developed severe pain in her hip. She let it fester for months, until she really couldn’t 10 coloradorunnermag.com

take the pain anymore. “Especially when I was running downhill,” she said. “I tried physical therapy and other stuff. I feel like I tried everything under the sun, acupuncture, rolfing, and more.” Eventually she had an MRI done and a doctor diagnosed her with a stress fracture. After spending eight weeks on crutches, the stress fracture healed, but she still had a lot of pain in her left hip. The pain became debilitat-

ing. It progressed to the point that Melissa couldn't walk, lie-down or play with her kids without terrible pain. She eventually sought out a second opinion. Dr. Brian White of Western Orthopedics is the director for hip preservation at Porter Adventist Hospital. White told her that the cartilage in her hip was clearly damaged. He felt that surgery was the only solution. “The thought of surgery scared Photography By EVOLUTION COMMUNICATIONS AGENCY, LLC

me,” Melissa admitted. “I decided not to have surgery for awhile. I tried to deal with the pain. I tried a steroid shot. But my hip was really painful.” While she was afraid, she was also miserable, so she finally decided to get the surgery. After the surgery, Melissa went through months of rigorous physical therapy and is now active again. While she says it was a slow process with a few setbacks, she is essentially pain free in her left hip. More and more people have reported hip pain to their doctors over the last 10 years and the most common cause is a tear or damage to the labrum, the protective cartilage around the hip socket. Previously, surgeons would repair or cut out the damaged tissue with varying rates of success. But Dr. White has developed a revolutionary technique of rebuilding the labrum with donated tissue. “The hip joint is pretty simple,” White said. “It’s just a ball and socket. When the two fit, you have a well built machine that can usually work well. When the two are not built well or, especially in runners who drive the machine hard, things wear out and break down.” Research published in the February 2018 edition of “Arthroscopy: The Journal of Arthroscopic and Related Surgery” says that labral reconstruction, the technique pioneered

by White, is a superior treatment for torn labrums. The labrum, a ringlike structure around the hip socket, can tear as a result of athletic injury or age, and most surgeons simply repair the chronically torn structure. White makes a new one, or reconstructs it. A huge benefit is that the new tissue doesn’t link to existing nerve endings, leaving the recipient virtually pain free so they can resume their favorite activities. “The new labrum simply cannot feel pain in the same way the old labrum did,” White said. “The new hip feels better and functions better than the old hip did. This is the future of the hip.” White’s study compared results from 29 patients, age 14 to 51, who underwent arthroscopy on both hips. On one side the labrum was repaired, on the other it was reconstructed. The study allowed doctors to compare results on two hips within the same patient, the only variable was the treatment for the labrum. After a period of two years, none of the reconstructed labrums failed, whereas nine of the repaired labrums, or 31 percent, did. Remarkably, each patient whose labral repair side failed chose to have another surgery to replace the repaired labrum with a reconstructed one. In short, they wanted to enjoy the same mobility without pain as they felt in their reconstructed hips. White has now performed more

than 2,000 labral reconstruction surgeries. “This study is a turning point,” he said. “We no longer repair any tissue in the body that is chronically torn, except in the hip. This research shows we can replace hip tissue just like we can in other joints. It’s a massive change.” Melissa is happy that she decided to have the surgery and is thankful that she met Dr. White. “Dr. White was really amazing. I have basically a new hip. He shaved the cuff and the ball. He fashioned a new labrum from tissue from a donor. That has been really good. It lessened the pain. It really gave me a new lease on life. It gave me time to play with my kids and even get outside to play soccer with them.” Melissa wants other runners trying to endure pain in their hip to know that this surgery could be an option for them too. She never thought she’d be running again, but now that’s her reality. “I have run a few races post op and my goal is still to run marathons again and to re-qualify for Boston.” Melissa wasn’t just grateful to Dr. White, but also to the person who donated the tissue that was used to make her new hip. She wrote a thank you note to that person's family explaining how thankful she feels for getting her quality of life back.

11, 2018 AD CODE: COLOR1 coloradorunnermag.com 11

MEMBERS OF REVOLUTION RUNNING ON A TRAINING RUN.

2018 Guide to Clubs, Coaches and Camps

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.

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. 12 coloradorunnermag.com

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 offer advice over the phone or by email.

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. Photography By EWEN NORTH

WINTER PARK HALF MARATHON & 5K AUGUST 4TH, 2018 | WINTER PARK, CO

FOR MORE INFORMATION & TO REGISTER: ShiningStarsFoundation.org/Winter-Park-Half-Marathon 970-726-8009 · Race@ShiningStarsFoundation.org

C O L O R A D O ’S

MOST ICONIC T R A I L R A C ES

October 6, 2018 Philip S Miller Park Castle Rock, CO 50K | Marathon | Half Marathon | 10K LiveBIG 5K | Family Adventure Run

r our join us fo 20th

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may 19 june 23 july 7 july 21 aug. 4 aug. 25 sept. 15

LA SPORTIVA BONEYARD BOOGIE LA SPORTIVA SUMMER SOLSTICE LA SPORTIVA VAIL HILLCLIMB LA SPORTIVA camp hale HALF MARATHON & 5K LA SPORTIVA BERRY PICKER LA SPORTIVA 5K & 10K @ 10,000 FEET LA SPORTIVA MEADOWGOLD

RACES IN AND AROUND Vail, Colorado | vailrec.com | 970-479-2280 coloradorunnermag.com 13

C LU B S , C OAC H E S AN D CAM PS 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 Athletics Boulder Bobby McGee Endurance Sports Boulder Peak Makers Club Boulder Performance Network Boulder Road Runners Boulder Rogue Runners Boulder Running Company Boulder Striders Boulder Track Club Boulder Trail Runners D3 Multisport Dave Scott Triathlon Training Fleet Feet Sports Kids That TRI Longmont Running Club

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

Revolution Running Roost Running Club Shoes & Brews Run Group

Boulder Various Longmont

ricklaurab@yahoo.com bobbymcgee.com thewayofrunning.com boulderperformance.net boulderroadrunners.org meetup.com boulderrunningcompany.com boulderstriders.com bouldertrackclub.com BoulderTrailRunners.org d3multisport.com davescottinc.com fleetfeetboulder.com kidsthattri.org meetup.com/LongmontRunning/ revolution-running.com runnersroost.com shoesbrews.com

Denver Metro Active Mamas Altitude Multisport Club Boulder Running Company Colorado Columbines Colorado Masters Running Association Congress Park Run Club Denver Fit Denver Track Club Denver Trail Runners

Littleton Parker Various Denver Denver

meetup.com altitudemultisport.com boulderrunningcompany.com columbines.org comastersrun.org

Denver Denver Denver Denver

meetup.com denverfit.com denvertrackclub.com denvertrailrunners.org

Edgewater Run Club Endurance House Front Range Women’s Trail Runners Fuel4mance Golden Mountain Runners Highlands Ranch Run Club Irish Snug Running Club Jeff Galloway Training Program Kids That TRI Lifetime Run Club Mercuria Running Mile High Multisport Phidippides Track Club Practical Coaching Revolution Running RNK Run Club Road Runner Sports Rock Tri Club Rocky Mountain Road Runners Rocky Mountain Runners Rocky Mountain Tri Club Roost Running Club Run Happy Club Runner’s High Run Club RunUphill Racing Runners Edge of the Rockies Silverback Track Club St. Jude Heroes Stapleton Run Club Team Challenge Team in Training

Denver

facebook.com/ EdgewaterRunClub Westminster endurancehousewestminster. com Denver facebook.com/ groups/959870347432027 Littleton fuel4mance.com Golden facebook.com/groups/ lookoutmountainrunners Highlands Ranch highlandsranchrunning club.com Denver irishsnugrunners.com Denver jeffgalloway.com Denver/Littleton kidsthattri.org Various lifetimefitness.com Denver mercuriarunning.com Denver milehighmultisport.com Denver phidippides.org Highlands Ranch practicalcoaching.us Denver revolution-running.com Parker rnkrunning.com Various roadrunnersports.com Castle Rock rocktriclub.com Denver rmrr.org Denver rockymountainrunners.org Englewood rmtriclub.com Various runnersroost.com Denver rockymountainbrewruns.com Golden runnershighco.com Denver runuphillracing.com Denver runnersedgeoftherockies.com Denver silverbacktrackclub. wordpress.com Denver heroes.stjude.org Denver facebook.com/groups/ StapletonRunClub Denver ccteamchallenge.org Denver teamintraining.org/rm

Northern Colorado Altitude Running Anaerobic Management

Fort Collins Fort Collins

altituderunning.com anaerobic.net

MEMBERS OF THE INCLINE CLUB IN MANITOU SPRINGS GATHER BEFORE A RUN ON BARR TRAIL.

14 coloradorunnermag.com

Photography By JOHN GARNER

Bell’s Running Group Runs CSU Tri Club Estes Park Running Club Fort Collins Running Club Fort Collins Trail Runners Greeley Triathlon Club Kids That TRI Loveland Running Club

Greeley Fort Collins Estes Park Fort Collins Fort Collins Greeley Fort Collins Loveland

North FoCo Run Club Roost Running Club t2 Coaching

Fort Collins Fort Collins Fort Collins

bellsrunning.com csutri.com epmarathon.org fortcollinsrunningclub.org fortcollinstrailrunners.com greeleytriathlonclub.com kidsthattri.org facebook.com/ LovelandRunningClub facebook.com/northfocorunners runnersroost.com t2coaching.com

Southern Colorado Boulder Running Compnay Carmichael Training Systems Colorado Running Company C’Mon Inn Running Club

Colorado Springs Colorado Springs Colorado Springs Fountain

Incline Club Jack Quinn’s Running Club Landshark Running Club Lifetime Run Club Peak Multisport Pikes Peak Road Runners Pikes Peak Triathlon Club Rainsberger Athletics UVC Running Club Southern Colorado Runners TriSmarter Triathlon Coaching

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

boulderrunningcompany.com trainright.com corunco.com facebook.com/ CMonInnRunningClub inclineclub.com jackquinnsrunners.com landsharkrunclub.com lifetimefitness.com peakmultisport.com pprrun.org pikespeaktriathlonclub.com traininggoals.com uvcrunningclub.com socorunners.org trismarter.com

Mountains Chaffee County Running Club

Salida

salidarec.com/ccrc/

Crested Butte Mountain Runners Roaring Fork Women’s Tri Club

Crested Butte cbmountainrunners.org Glenwood Springs roaringforktriteam.com

Western Slope and Beyond Casper Windy City Striders Durango Running Club Jeff Galloway Training Program Mesa Monument Striders

Casper, WY Durango Durango Grand Junction

San Juan Mountain Runners

Montrose

windycitystriders.com durangorunningclub.org jeffgalloway.com mesamonumentstriders. com sjmr.org

Camps Air Force Track and XC Camp Camp Isaiah Distance Camp Colorado Mesa University XC Camp Colorado Running Ranch CSU Distance Camp CTS Ultrarunning Camp Highline Running Adventures Jim Ryun Running Camp Leadville Trail 100 Training Camp Nike Boulder Running Camps Pat Manson’s Pole Vault Camps Rocky Mountain XC Camps Rocky Mountain XC Camps Run Mindful Salomon Running Experience Smarter Training XC Camp Trail Running Weekends USA Track & Field Camp WSC High Altitude Distance Camp

Colorado Springs Pingree Park Grand Junction Durango Fort Collins Colorado Springs Various Colorado Springs Leadville Boulder Boulder Crested Butte Estes Park

goairforcefalcons.com campisaiah.com CMUmavericks.com/camps coloradorunningranch.com csurams.com trainright.com highlinerunning.com ryunrunning.com leadvilleraceseries.com boulderrunningcamps.com patmanson.com teamprepusarunning.com rockymountaincrosscountry camp.com Boulder adventuremindful.com Crested Butte elevensalomonrunning experience.com Pueblo ccrunningcamps.org Estes Park activeataltitude.com Colorado Springs usatf.org Gunnison wscathletics.com

coloradorunnermag.com 15

TH E FAST L AN E

The Road to the Maccabiah Games

Only in a runner’s wildest dreams could he or she ever see themselves participating as an athlete in an Olympic-caliber event. Last summer, I had the rare lifetime opportunity of doing just that – in Jerusalem, Israel of all places. Let me explain…

hile watching the Summer Olympics in August, 2016, I learned the next Maccabiah Games would be held a year later in Israel. Maccabiah what? That’s right, most people have never heard of them. Also known as the “Jewish Olympics,” they are now the third-largest international sporting competition in the world after the World Olympics and FIFA World Cup. The Maccabiah Games are open to Jewish athletes around the world and all Israeli citizens regard16 coloradorunnermag.com

less of religion. First held in 1932, they are now presented every four years in Israel in Open, Junior, Masters, and Paralympic divisions. Past Maccabiah athletes have included American Olympic gold medalists, world champions, and world record holders. Among them have been swimmers Mark Spitz, Lenny Krayzelburg, and Jason Lezak, gymnasts Kerri Strug and Mitch Gaylord, and Olympic marathon bronze medalist and eight-time U.S. national cross country champion Deena Kastor (who participated in regional Maccabiah events). Curious about running events for the upcoming 2017 Maccabiah Games, a quick Internet search revealed the longest running event would be the half marathon – my long distance specialty. A little more digging found an application to serve as an athlete on the American team in the Masters half marathon race. I had never been to Israel. My wife and I had been planning a trip to visit relatives there in spring 2017 anyway. So why not apply and see if I was accepted? Within two days I received an e-mail notification that I had been selected for the Team USA Maccabiah Games Masters Half Marathon team by the event chairperson. That was a pleasant surprise. I accepted…even knowing that July was one of the very hottest months in Israel. It wasn’t too long before I was also named captain of the Masters team – probably because I asked the half marathon chairperson far too many pesky questions. My team would be composed of nine male and female runners age 40 and over. Athletes would be coming from 85 countries, including Argentina, Australia, Canada, Denmark, Germany, Great Britain, Mexico, Norway, Poland, Russia, Turkey, and even Cambodia and Uruguay. Competition would be in 45 different sports, including the Maccabi Man & Woman event, the equivalent of the Ironman triathlon. Team USA would bring the largest contingent from outside Israel with over 1,200 athletes representing 44 American states. I knew from the very beginning that running a half marathon in Israel was going to be tricky for a number of reasons. The race would be held during mid-July in the heart of Jerusalem, Israel’s largest city. My key question was, “How do I properly train for the major race event of my life?” The greatest challenge would be the heat and humidity. July is typically Israel’s second hottest month of the year. Daytime temperatures would likely be in the 90 degree Fahrenheit range with humidity in the high double digits as well. All my training and nearly all my racing would be in cool Colorado morning temperatures and very low humidity conditions. I was unsure of my ability to handle the heat and humidity even with good hydration leading up to the race. Heat training in Colorado is certainly possible, but it is just too dry here to help acclimate to Israel’s humidity. The good news was that the race officials recognized potentially dangerous weather conditions and arranged for the race to commence at 8:10 p.m. when it would be somewhat cooler. The bad news was that it would be held at night. I don’t run with my prescription eyeglasses and am clumsy, so stepping into a pothole would be a distinct probability. It occurred to me that the University of Colorado’s Sports Performance Center in Boulder was now performing hydration testing on athletes. I made an appointment with Ryan Kohler, their Sports Performance Manager, to be tested and he recommended glycogen testing as well. Glycogen testing would measure the carbohydrate fuel stored in my muscles for use during endurance events such as a half marathon. Hydration testing would assess my pre- and post-exercise measures of sweat rate and sweat sodium concentration. Both tests would yield data that would provide me with detailed hydration and nutrition recommenda-

tions specific to my target race environmental conditions and own unique physiology.

hen I showed up at the Center one hot day in mid-June, Ryan first glided a three-inch ultrasound wand over my quadriceps, hamstrings, and calves to measure the current level of glycogen in my subcutaneous muscle tissue. Then he placed rectangular cotton pads on my forearm and thigh, sealed them with clear adhesive plastic wrappers, and directed me to do hill repeats on a nearby steep inclined Boulder street. When I returned to the lab, he peeled off the pads for analysis. Based on the results he told me that by going in well hydrated under projected weather conditions I would be good for about an hour and a half of racing. If I engaged in a moderate intake of carbohydrates in the days prior to the race, there should also be plenty of glycogen to use as energy reserves for the duration of the race and beyond. So laboratory results confirmed that with my standard approach to race preparation, my physiology would support a good performance. Race training would merely be a tweak of the program that I had pretty much followed for many years: weekly mileage of between 50 and 60 miles a week, including the usual long run of up to 18 miles, track intervals, tempo runs, and hill repeats. I would peak at 70 miles a week a few weeks before the race. I would also emphasize training later in the day when it was warmer for heat acclimatization. There were other challenges. The race promotion literature was alluring: “Come and discover the magical atmosphere of Jerusalem by night and enjoy an electric running experience which passes through 3,000 years of fascinating history, in an unforgettable track across Jerusalem’s main landmarks…” But the actual racecourse might not be announced until the day before the event for security reasons. I certainly got that – perhaps no other country in the world has to be as security conscious as Israel. An international competitive running event in the heart of Jerusalem would be a terrorist’s dream (let’s not forget the 2013 Boston Marathon bombing). Knowing the intricacies of a racecourse, such as surface conditions, topography, twists and turns, etc., as far in advance as possible has always been beneficial to me. I knew that Jerusalem sits about 2,500 feet above sea level. That would be good for runners like me coming from a higher elevation. To further complicate things, we were advised that the Maccabiah Half Marathon was an “open race” that was expected to have “up to 2,000 runners” and be immediately preceded by 5K and 10K races. Based on past Maccabiah half marathon finishing times, a podium placing would be possible, but certainly not assured. This race would be treated like any other – no sense having any concern about the competition, a pointless endeavor. By the time a runner crosses the starting line, the die has already been cast. That is, speed will go to those who have trained the best in the prior months and years. All I would need to do would be to simply focus on my own race and see how it all fell out in the end. I would train like I always have, to the best of my ability balancing hard training with rest and recovery, then run a “smart” race. t was a long plane trip to Israel with a brief layover in London. We visited with some of my wife’s Israeli relatives in Tel Aviv prior to the Maccabiah Games Opening Ceremony in Jerusalem, which was certainly going to be one of the highlights of my trip. The evening of the Opening Ceremonies, on July 6, I put on my Team USA apparel: polo shirt, warm up pants and jacket, and red, white and blue cap and headed to Jerusalem’s Pais Arena, the Maccabiah athlete gathering location prior to the march into nearby Teddy Stadium for all the festivities and show. The area was quite secure and all needed to show their special identification credentials to get anywhere near the arena. What immediately struck me at my arrival to the arena were the diversity of countries represented and the vast differences in athlete characteristics. In terms of people size, it ranged from small and thin to very large and surly. Skin colors ranged from very light (the Swedish delegation seemed mostly blond and blue eyed) to very dark, like Indians and Africans. Athletes were as diverse as what would be expected from a World Olympics. The age range was from early teens to perhaps 80s. This was simply a testament to the fact that Jews had been forced to leave their ancestral homeland in the Middle East and had to spread all over the world for 2,000 years due to never

Athletes would be coming from 85 countries, including Argentina, Australia, Canada, Denmark, Germany, Great Britain, Mexico, Norway, Poland, Russia, Turkey, and even Cambodia and Uruguay. Competition would be in 45 different sports. Team USA would bring the largest contingent from outside Israel with 1,200 athletes representing 44 American states. ending persecution and forced migration. Just like the World Olympics, they paraded us into the stadium in alphabetical order by country. The 1,250 or so athletes in the American delegation were packed in tightly and it was hot, especially in our heavy warm up suits. Finally, we left the arena and made our way outside under the night sky and into the tunnel that led inside the stadium. The stadium was nearly filled. At this point I found myself a little emotional. My eyes began to tear up. Who would have ever thought that at age 63 I would be an athlete in an Olympic-scale world championship event — and team captain and age group medal contender as well? I couldn’t make this stuff up… The half marathon event was only four days away on July 10. By now it was clear that Israeli road racing was very different from what I had become accustomed to in the U.S. The greatest challenge was figuring out where to pick up our race bibs. It seemed like race officials were playing a shell game with them. Discovery of the bib location did not occur until just hours before race start. Had we not engaged in some very assertive independent sleuthing it is doubtful my team would have had them by the race start. My team had by now received a map of the race course. The start and finish was located just west of Jerusalem’s Old City. It would be

coloradorunnermag.com 17

TH E FAST L AN E

very hilly and follow an exceptionally circuitous course, sometimes covering the same ground more than once. We were told that distance markers along the course would be in kilometers, which was fair enough. The assumption was that they would be very easy to spot in the night. As it turned out, there were no markers to be seen along the course until the end was near…and they were stenciled in chalk on the road asphalt. My team donned their Team USA singlets and shorts and grouped up at a hotel near the starting line for group photos. We made our way to the starting line in the midst of much tumult since the 5K and 10K runners had used the same starting line not too much earlier.

e had been issued white wristbands with our race bibs, ostensibly to give us access to our own Maccabiah runner starting line corral. But soon discovered that no Maccabiah-only corral existed, so the wristbands we were wearing were totally useless. Despite this inconvenience I was able to position myself near the starting line and got off to a good start when the race countdown ended. Despite a rapidly increasing cloak of darkness, the early miles went well for me. But then the long hill ascents and descents began in earnest. However, all systems were in sync and I was cruising for some time. Hills, especially downhills, are my signature racing strength. Unfortunately, the feeling of ease and fluidity was not to be lasting. Minor soreness in the ball of my right foot that had started weeks before began to steadily worsen at about 6 miles. It wasn’t too long before the pain had become very bad. Foot pounding during the long descents is what most probably brought on the 18 coloradorunnermag.com

pain. I did my best to transcend it. I worked hard to maintain a good pace, but as time went on this became more and more of a struggle. On the final and seemingly never ending hill to the finish line there was the cognition that walking would be a good thing. That thought only lasted about a second. There was just no way that walking in any race, least of all this one, would be acceptable. I pressed on despite the extreme discomfort. Although I could hear the roar of the loudspeakers and the crowd, the finish line banner was not visible until the last few hundred feet. The digital clock read 1:40 as I approached. Then a final push through this last physical wall and it was all over. Once over, the finish line instinct told me to immediately sit down, definitely not standard finish line procedure for me. It was total physical and mental exhaustion. The unrelenting hills, elevated temperatures, high humidity, and especially the foot injury had all taken their collective toll. But nothing mattered any more. I had given my best effort in training and the race itself — and now it was all done. Now was time to come to a complete dead stop and recover, both physically and mentally. A volunteer leaned down and asked if everything was okay and if assistance was needed. My wife had just found me, so I shook my head, and the volunteer departed. I then drank water and ate pita bread like a starved animal for several minutes. Replenishment seemed to help right away, which soon lead to standing, walking, and regaining my faculties.

ith guiding assistance from my wife and son (he had made the trip partly to serve as my race support crew) I made my way with some other team members to the race awards presentation area. A stage

had been assembled for presenting awards to the top three overall men and women finishers, as well as the age group winners in 10-year intervals. The 5K and 10K awards were already over. Before long I heard my name announced by one of the officials. I walked over to where one of them was holding a clipboard with lists of race participants by age group. He asked me my name and confirmed that I was the first finisher out of ten competitors in the Maccabiah Half Marathon “60 and Over” age group. The second age group finisher was from Toronto, Canada and finished over 12 minutes behind me. An Israeli had finished over 20 minutes behind me for third place. I had won the gold medal! They soon brought us up to the award presentation stage. I climbed up to the tallest “1st Place” award podium. It was hard to believe that my dream of not only being an athlete and medal contender, but of actually winning a gold medal in an Olympic-like running event had finally been fulfilled. My destiny had brought me to this singular point in time and my own life history. This moment had a surreal quality to it and was anti-climatic at the same time. My name and finishing place was announced just before the award presenter placed a gold medal and ribbon around my neck. Many months before this moment had been imagined: here I was on top of the podium while the “Star Spangled Banner” played. Well, that was TOO dream-like and simply was not going to happen. But being on this stage and receiving this gold medal was a once in a lifetime moment and certainly one of the pinnacle events in my life. It was my right to seize the moment. Raising both arms I shouted out to the throng of athletes and spectators that had assembled in front of the stage, “Viva America…and may God bless the State of Israel!” The crowd clapped and cheered. My pinnacle race win moment was over. My long journey on the road to the Maccabiah Games was also over. Now was time to celebrate with family and friends and to quickly turn to physical and mental recovery in the days, weeks, and months to come. Postscript: The injury sustained during the race was much more serious than originally thought. Once back home, my podiatrist diagnosed it as a tear of the “plantar plate” or ligament that connects my second toe to my right foot. It was caused by a genetic biomechanical anomaly coupled with arthritis in the toe. The demands of the race only exacerbated it. The injury necessitated a three and a half month layoff from running. A gradual return to running has only recently begun. Bruce Kirschner has been a runner for nearly 45 years. He has been an active race director and volunteer in the Colorado running community for over 36 years. Bruce is a member and co-coordinator of the Boulder Road Runners Men 60-69 team that won the 2017 USA Track & Field Masters Grand Prix national championship race series.

A PIECE FOR EVERYONE. COME & GET YOUR PIE ON! November 17, 2018 City Park, Denver THE DENVER RACE THAT FINISHES WITH PIE!

www.pumpkinpie5K.com

TR AI N I N G E D G E

EXERCISES TO MAKE YOU A BETTER RUNNER

any runners log endless miles in the quest to become faster, stronger and leaner. But long miles on the road and track won’t always achieve perfect results, especially if injuries develop. That’s why improving running form is important. Targeted exercises aimed at improving running efficiency can reduce the risk of injury and aid in the development of speed. Dedicating just five minutes after a run to these exercises can help you become a more efficient runner with improved form.

BUTT KICKERS. This may be an exercise you remember from middle school PE class. Run in place, striking your glutes with your heels. Your goal is to have your thigh perpendicular to the ground. If you find this impossible to do, you need to work on flexibility and range of motion. Butt kickers can help strengthen the back of your legs, improve flexibility and leg

20 coloradorunnermag.com

turnover.

HIGH KNEES. Run in place, bringing your knees up in an exaggerated running stride. While one leg is down, the other leg should come up forward and high with your thigh parallel to the ground. Stand tall, focus on soft foot strikes that land on your forefoot, and engage your core. Practicing the high knees drill can help teach a powerful leg drive and rapid turnover, while strengthening your hip flexors and quads.

SKIP. Think back to the carefree days when you would skip around the elementary school playground. As you skip forward, drive one knee up to waist height while extending your opposite leg straight back. Make sure your have your opposite arm swinging with your opposite leg. Have fun skipping, which can improve coordination, improve cadence, and aid in a mid-foot landing. Even marathon great Meb Keflezighi admits to incorporating skipping drills into his workouts.

HOPPING. Take five hops forward, then five hops back. Then try single leg hops by standing on just your right leg and take five hops forward and five hops back. Then switch to your left leg and repeat. Jumping and hopping can increase your power when pushing off, as well as teach your running muscles to work with each other and strengthen neglected muscles.

PLANK. To do a basic plank, get down on the ground, as if you’re going to do push ups. Hold your body in a prone position with your weight on your hands and feet. As an alternative, rest your weight on your forearms. Keep a straight line from your head to your feet and brace your abs to maintain a neutral position. Planking helps runners by building core strength, which leads to fewer overuse injuries and more efficient running form. Your core muscles, which include your abs, glutes, hips, and lower back, work together to hold your torso solid when you run.

Photography By GAMEFACE MEDIA

September 3, 2018 Salisbury Park Parker, CO Half Marathon | 10K | 5K

L A B O R DAY MINI-MARATHON

Medals to all finishers Tech Shirts

www.coloradorunnerevents.com

coloradorunnermag.com 21

R AC E R E PO RTS

New Course Records At Hams and Hamstrings 5K

RUNNERS TAKE OFF AT THE START OF THE HAM AND HAMSTRINGS 5K ON EASTER SUNDAY.

The Hams and Hamstrings 5K celebrated Easter Sunday on April 1, 2018 in Colorado Springs. The fun, community event featured costumes, food, music and smiles. In a unique offering, every finisher received a mini ham at the finish. The race started with cool temperatures and overcast skies at the Imagine Classical Academy near Dublin Boulevard and Peterson Road and ran on the nearby Stetson Hills Trail. The race had a starting elevation of 6,700 feet and featured just over 100 feet of climbing. The event began on asphalt before turning into trails. Top runners had the fun of trying to catch the lead biker, who was decked out in a bunny costume for the holiday. Runners received t-shirts, race medals, chip timing, free photo downloads after the event, and goodie bags. There was also a costume contest and prize raffle. Many runners and walkers sported bunny ears, and quite a few also wore tutus and matching shirts. There were various vendors at the finish line for runners to check out. Local Adam Rich won the 5K race overall in 15:45, which was strong enough for a new course record by 18 seconds. Andy Rinne, also of Colorado Springs, was second and top master in 16:48. And the young Brennan Draper was third in 17:50 and winner of the 9-12 year old age category. Colorado Springs’ Kelly Williamson, professional triathlete and Durata Training coach, was first overall female and also the top masters runner in a new course record time of 17:55. The young teenager Aubrey Surrage was second in 18:51. Amy Batson finished third in 19:09. The race attracted 300 runners and walkers. See more results on page 27.

Platte River Half Marathon Celebrates 17 Years

MAIJA ZIMMERMAN WON THE PLATTE RIVER HALF MARATHON ON APRIL 8.

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The Platte River Half Marathon and Buckhorn Exchange Relay kicked on off Sunday morning, April 8 in downtown Littleton under cloudy skies and windy conditions. The starting line of the race was near the start of Littleton’s Creek Trail. Runners and walkers traveled along the South Platte River Trail towards the finish at Buckhorn Exchange in northwest Denver. Scott Spillman, 31, of Morrison won the half marathon in a time of 1:15:39. Littleton’s Tristan Mitchell was second in 1:16:44 and Kevin Ellis of Highlands Ranch finished just one second behind. For the women, Maija Zimmerman, 38, of Highlands Ranch won in 1:27:18. Vail’s Rachel Viele was second in 1:28:34. Kelly Escorcia of Centennial was third. The race also a featured a relay event for runners who created teams and didn’t want to run the entire 13.1 miles. The relay consisted of three legs of 5 miles, 5 miles, and 3.1 miles. The finish line festivities included lunch, beer sponsored by Breckenridge Brewery, live entertainment, and an award ceremony to honor the top finishers. Overall awards were given to the top three male and female finishers in both the open and masters (40+) categories with additional awards in the various age group categories. The race raised money for the Leukemia and Lymphoma Society - Rocky Mountain. In all, there were 826 finishers. See additional results on page 27.

SCOTT SWANEY OF HIGHLANDS RANCH WAS THE TOP MASTERS RUNNER IN THE HALF MARATHON AND FIFTH OVERALL. Photography By DEREK GRIFFITHS AND RUNNING GURU

2018 Colorado Runner Racing Series 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 be featured in Colorado Runner magazine.

2018 Racing Series Schedule Date

Name

Distance

Location

January 13

Quicker Quaker 5K

Lafayette

February 4

Super Bowl 5K

Denver

March 17

Lucky Laces 5K

Denver

April 8

Platte River Half Marathon

13.1M

Littleton

April 22

Cherry Creek Sneak

Denver

May 6

Colorado Half Marathon

13.1M

Fort Collins

May 12

Highline Canal Run

Centennial

May 27

Narrow Gauge Run

10M

Durango

June 10

Garden of the Gods

10M

Manitou Springs

June 16

Sierraâ&#x20AC;&#x2122;s Race

Loveland

July 4

Liberty Run

Denver

July 15

Donor Dash

Denver

July 28

Classic 10K

10K

Colorado Springs

August 11

Georgetown to Idaho Springs

13.1M

Idaho Springs

August 18

Peach Festival 5K

Fort Collins

September 16

Equinox Half Marathon

13.1M

Fort Collins

Criteria used in determining Racing Series races:

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

Racing Series Scoring

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 grand masters division is for runners 50-59. The senior division is for runners aged 60 and over. Runners may participate in as many races as they choose. 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.

UPCOMING SERIES RACES:

Scoring System

Place All Divisions

100

May 6

May 12

May 27

June 10

Fort Collins

Centennial

Durango

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R AC E R E S U LTS Valentine’s Day 4M February 11, 2018 Denver, CO 696 Finishers - Timing by: HAL Sports - Elevation: Start/Finish = 5,350’ - Course Records: New Distance Overall Male: 1. Brian Glotzbach, 24:08; 2. Luc Christians, 24:19; 3. Roger Sayre, 24:25; 4. Jeff Hutcheson, 26:40; 5. Tyler Johnson, 28:43. Masters (40+): 1. Brian Glotzbach, 24:08; 2. Tyler Johnson, 28:43; 3. Gary Garrison, 30:11. Grand Masters (50+): 1. Roger Sayre, 24:25; 2. Jeff Barrett, 29:33; 3. John Barrett, 29:46. Seniors (60+): 1. Robert Sarlo, 29:46; 2. Daniel Jensen, 33:19; 3. Charles Johnson, 39:27. Overall Female: 1. Kerry Hutcheson, 28:36; 2. Peggy Nelson, 30:00; 3. Casey Mapes, 30:56; 4. MacKenzie Bennett, 30:58; 5. Nikki McLaughlin, 31:52. Masters (40+): 1. Michele Argyres, 32:37; 2. Tristen Rogers, 33:09; 3. Sarah Knapp, 34:15. Grand Masters (50+): 1. Michelle Hancock, 32:28; 2. Linda Haire, 33:43; 3. Kim Grant, 35:47. Seniors (60+): 1. Lori Dandley, 39:09; 2. Cindy Sutton, 43:28; 3. Nancy Crow, 46:50.

Red Hot 55K/33K February 17, 2018 Moab, UT 509 Finishers (55K = 211; 33K = 298) - Timing by: Grassroots Events - Elevation: Start/Finish = 4,029’ - Course Records: 55K = Hayden Hawks, 3:39:22 (2017); Emily Harrison, 4:24:02 (2013); 33K = Justin Ricks, 2:07:54 (2017); Megan Kimmel, 2:30:48 (2014)

IN COLORADO SPRINGS, RUNNERS CELEBRATED ST PATRICK’S DAY WITH THE 5K ON ST PATRICK’S DAY RUN.

Le Cours de L’Amour 5K/10K February 10, 2018 Denver, CO 146 Finishers (10K = 40; 5K = 106) - Timing by: Feat on the Street 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. Andrew Simmons, 30, 38:22; 2. Tyler Cox, 32, 39:21; 3. Conor Frantzen, 31, 40:04; 4. Drew Morrill,

26, 40:24; 5. Kristian Blew, 41, 40:38. Overall Female: 1. Kristen Wheeler, 29, 49:24; 2. Kyle Murphy, 36, 51:06; 3. Ellen Weber, 31, 52:30; 4. Karen Manaham, 34, 54:22; 5. Julia Zarski, 27, 55:14. 5K Overall Male: 1. David Zakavec, 33, 17:42; 2. Bradley Troyer, 12, 19:41; 3. Tim Hamm, 43, 21:40; 4. Steve Monroney, 53, 22:32; 5. Mark Haas, 33, 23:05. Masters (40+): 1. Tim Hamm, 43, 21:40; 2. John Hollandsworth, 45, 30:19; 3. Christopher Cathelyn, 44, 32:41. Grand Masters (50+): 1. Steve Monroney, 53, 22:32; 2. Jeff Grigsby, 55, 24:21; 3. Mark Hoven, 59, 32:43. Seniors (60+): 1. Richard Cramer, 60, 40:27; 2. Bob Parsons, 74, 43:40; 3. Ronald Williams, 73, 49:34. Overall Female: 1. Julie Krogh, 32, 22:33; 2. Kathleen Whidden, 31, 23:33; 3. Robyn Albertson, 27, 23:38; 4. Amy McDaniel, 31, 24:13; 5. Lisa Bridenburg, 56, 24:14. Masters (40+): 1. Amy Barr, 42, 29:17; 2. Danielle Marchal, 46, 36:59; 3. Michelle Jacobson, 45, 38:14. Grand Masters (50+): 1. Lisa Bridenburg, 56, 24:14; 2. Michelle Hancock, 50, 26:04; 3. Sue Contreras, 52, 27:55. Seniors (60+): 1. Shelley Rice, 61, 37:43; 2. April Davidson, 63, 55:28.

55K Overall Male: 1. Anthony Costales, 29, 3:37:06 CR; 2. Benjamin Stout, 24, 3:54:03; 3. Kyle Pietari, 31, 4:08:56; 4. Cody Lind, 23, 4:11:56; 4. Jackson Cole, 22, 4:20:04. Masters (40+): 1. Michael Robbert, 42, 4:43:07; 2. Michael Hewitt, 48, 4:44:46; 3. Rodrigo Jimenez, 41, 4:53:20. Grand Masters (50+): 1. Kendall Wimmer, 53, 5:30:51; 2. Jim McLaughlin, 54, 6:48:11; 3. Daragh Maccabee, 51, 6:56:26. Seniors (60+): 1. Earl Reed, 61, 6:24:50; 2. Ivan Rezucha, 65, 7:23:36; 3. Fred Case, 62, 8:59:35. Overall Female: 1. Cat Bradley, 26, 4:54:40; 2. Emily Hawgood, 23, 5:15:52; 3. Betsy Bies, 28, 5:16:16; 4. Karen Holland, 31, 5:40:03; 5.

Love ‘em or Leave ‘em 5K/10K February 10, 2018 Parker, CO 243 Finishers (10K = 34; 5K = 209) - Timing by: Timing Consortium Elevation: Start/Finish = 5,869’ - Course Records: Unknown

TOP RUNNERS COMPETE IN THE GAME DAY 5K IN COLORADO SPRINGS.

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10K Overall Male: 1. Dustin Kessinger, 34, 47:43; 2. Michael Johnson, 51, 48:23; 3. Jeff Clear, 50, 49:48; 4. Charles Koester, 47, 50:16; 5. Shyam Murthy, 35, 53:55. Overall Female: 1. Kris Minne, 52, 49:13; 2. Shaylinn Zweygardt, 24, 52:52; 3. Kelly Johnson, 40, 53:59; 4. Tiffany Poet, 29, 55:35; 5. Lisa Cygan, 56, 56:56. 5K Overall Male: 1. Nick Faestel, 16, 20:04; 2. Tomas Beatey, 16, 20:05; 3. Jason Cope, 47, 23:17; 4. Mike Puckett, 53, 25:23; 5. Landon Verbrugge, 18, 25:22. Masters (40+): 1. Jason Cope, 47, 23:17; 2. John Suyat, 43, 26:53; 3. Dave Meredith, 48, 27:06. Grand Masters (50+): 1. Mike Puckett, 53, 25:23; 2. Dewey Schlag, 51, 27:12; 3. Cliff Fitch, 50, 29:59. Seniors (60+): 1. George Rumph-Smith, 63, 25:55; 2. Phil Berry, 61, 28:00; 3. William Speirs, 61, 31:22. Overall Female: 1. Ashley Johnson, 13, 22:37; 2. Anna Gasiewicz, 35, 23:28; 3. Amanda Johnson, 12, 23:35; 4. Lyndsey Garcia, 32, 23:35; 5. Sarah Wheeler, 27, 25:03. Masters (40+): 1. Amber Otto, 47, 28:46; 2. Jennifer Johnson, 45, 30:08; 3. Kristi Fitch, 41, 30:24. Grand Masters (50+): 1. Jacque Nordstrom, 51, 29:45; 2. Judi Lacko Zallaps, 51, 30:11; 3. Dianne Heaton, 51, 30:21. Seniors (60+): 1. Barb Brayton, 61, 30:33; 2. Mary Jean Gradisar, 60, 37:44; 3. Rita Rusher, 62, 40:07.

DAN BERTELETTI OF GOLDEN WON THE EISENHOWER MARATHON IN ABILENE, KS IN 2:36:39. Photography By DEE BUDDEN AND DEREK GRIFFITHS

Elle Spacek, 28, 5:40:58. Masters (40+): 1. Keira McMahon, 42, 6:01:52; 2. Kristin Marshall, 41, 6:02:37; 3. Cara Marrs, 48, 6:45:50. Grand Masters (50+): 1. Margot Watters, 52, 6:25:25; 2. Selena Kyle, 55, 7:39:40; 3. Lore-Ann Krysko, 54, 7:48:49. 33K Overall Male: 1. Tyler McCandless, 31, 1:56:21 CR; 2. Chase Coffey, 25, 2:07:18; 3. Timmy Parr, 36, 2:11:29; 4. Andrew Combs, 33, 2:16:15; 5. Calum Neff, 33, 2:17:21. Masters (40+): 1. Guillermo Canedo, 48, 2:49:12; 2. Sergey Trudolyubov, 44, 2:52:56; 3. Brad Higdon, 47, 2:55:16. Grand Masters (50+): 1. Levi Broyles, 51, 2:58:09; 2. Richard Aster, 58, 3:03:12; 3. Matt Olding, 54, 3:29:35. Seniors (60+): 1. Gilles Cote, 61, 3:10:55; 2. Peter Wiley, 60, 3:38:02; 3. Bob Pazik, 65, 3:40:52. Overall Female: 1. Alicia Vargo, 35, 2:34:13; 2. Andrea McArdle, 25, 2:48:44; 3. Mercedes Walters, 29, 2:50:08; 4. Allison Duba, 31, 2:52:21; 5. Amy Duba, 32, 2:53:07. Masters (40+): 1. Candy Granger, 46, 3:17:07; 2. Cathy Sonnenberg, 42, 3:20:06; 3. Andrea Olding, 44, 3:29:35. Grand Masters (50+): 1. Mary Cote, 53, 2:55:56; 2. Bronwyn Morrissey, 51, 3:29:02; 3. Rochelle Kriegshauser, 51, 3:35:45. Seniors (60+): 1. Jodi Patterson, 62, 4:43:27.

Snowman Stampede February 24, 2018 Littleton, CO 901 Finishers (13.1M = 223; 10K = 292; 5K = 386) - Timing by: HAL Sports - Elevation: Start/Finish = 5,335’ - Course Records: 13.1M = New Course; 10K = Tanner Christensen, 32:51 (2014); Kristen Arendt, 36:17 (2016); 5K = Jason Kearns, 15:35 (2014); Heather Utrata and Leslie Luna, 17:50 (2014 & 2012) 13.1M Overall Male: 1. Michael Nothem, 1:15:07 CR; 2. Garret Lee, 1:15:31; 3. Eric Greene, 1:21:08; 4. Lenny Laraio, 1:25:01; 5. Dustin Jones, 1:25:57. Masters (40+): 1. Lenny Laraio, 1:25:01; 2. Michael Ballard, 1:27:44; 3. Patrick Burke, 1:31:57. Grand Masters (50+): 1. Bill Hintze, 1:37:39; 2. Alan Greening, 1:37:48; 3. Paul Schauer, 1:39:11. Seniors (60+): 1. Paul Nicolaides, 1:35:26; 2. George Braun, 1:42:28; 3. John Smith, 1:48:44. Overall Female: 1. Julie OlsenSmith, 1:28:59 CR; 2. Anica Wong, 1:35:38; 3. Elizabeth Stevens, 1:36:27; 4. Allison Sitler, 1:37:06; 5. Muriel Greening, 1:38:41. Masters (40+): 1. Oanh Kohn, 1:47:34; 2. Melanie Galay, 1:50:49; 3. Willie Tibbetts, 1:55:22. Grand Masters (50+): 1. Michelle Hancock, 1:49:44; 2. Kirsten Miller, 1:49:52; 3. Kathleen Kelly, 1:50:24. Seniors (60+): 1. Jennifer Schubert-Akin, 1:57:58; 2. Christine Rodriguez, 2:00:48; 3. Carol Fries, 2:10:54. 10K Overall Male: 1. Tyler McCandless, 31:47 CR; 2. Jason Kearns, 33:20; 3. Mason Frank, 33:23; 4. Sage Canaday, 33:38; 5. Ryan Herzog, 36:23. Masters (40+): 1. Brian Glotzbach, 37:46; 2. Tom Cummings, 40:28; 3. Josh Miller, 43:30. Grand Masters (50+): 1. John Probst, 38:10; 2. Jon Turner, 54:29; 3. Todd Allen, 57:05. Seniors (60+): 1. Bruce Kirschner, 51:25; 2. Craig Wildrick, 55:05; 3. Tim Kowach, 55:51. Overall Female: 1. Shannon Kinney, 39:51; 2. Kim Baugh, 41:22; 3. Kaitlin Mincke, 41:44; 4. Kristin McCandless, 42:49; 5. Emily Renner, 42:50. Masters (40+): 1. Sara Debord, 47:48; 2. Laura Jackson, 49:18; 3. Amber Meneley, 50:43. Grand Masters (50+): 1. Robin Anderson, 53:13; 2. Susan Wist, 56:06; 3. Donna Munip, 58:47. Seniors (60+): 1. Ellen Rickert, 58:12; 2. Lori Dandley, 1:00:25; 3. Nanette Neelan, 1:04:33. 5K Overall Male: 1. Eddie Perez, 16:35; 2. Brent Frissora, 17:05; 3. Andy Rinne, 17:26; 4. Bryce Medaris, 18:03; 5. Keegan Geldean, 19:20. Masters (40+): 1. Andy Rinne, 17:26; 2. Jeremy Allen, 19:33; 3. Steven Rocks, 20:06. Grand Masters (50+): 1. Kevin Cooper, 19:55; 2. Rick Bruess, 20:00; 3. Brian Kuhlmann, 22:48. Seniors (60+): 1. David Ceranich, 21:43; 2. Tim Crossen, 25:52; 3. Jack Barry, 30:43. Overall Female: 1. Maija Zimmerman, 19:16; 2. Shelby Garza, 21:07; 3. Tara McFarlin, 22:13; 4. Danielle Carroll, 22:48; 5. Sydney Sheldon, 22:50. Masters (40+): 1. Angie Lenth, 23:19; 2. Julie Bruckman-Pitrone, 23:28; 3. Julie Naranja, 24:25. Grand Masters (50+): 1. Gaye Crossen, 25:01; 2. Paula Maresh, 25:37; 3. Michele Scanlon, 25:42. Seniors (60+): 1. Jo Ann Beine, 26:43; 2. Sue Morgan, 31:49; 3. Lynn Knight, 33:06.

Pueblo Marathon February 25, 2018 Pueblo, CO

229 Finishers (26.2M = 79; 13.1M = 150) - Timing by: Mad Moose Events - Elevation: Start/Finish = 4,692’ - Course Records: 26.2M = Daniel Metzger, 2:42:11 (2017); Elizabeth Helland, 3:10:59 (2017); 13.1M = George Kiplagat, 1:13:05 (2017); Heather Utrata, 1:25:13 (2017) 26.2M Overall Male: 1. Mario Macias, 37, 2:35:51 CR; 2. Daniel Metzger, 23, 2:42:59; 3. Ryan Casey, 36, 3:16:31; 4. Jason Florez, 36, 3:16:43; 5. Mark Peters, 42, 3:22:59.17:01 Overall Female: 1. Caroline Veltri, 27, 3:14:53; 2. Britney Mosey, 29, 3:50:01; 3. Jennifer Stock, 46, 3:58:16; 4. Liz Koop, 41, 4:03:24; 5. Honna Swanson, 22, 4:05:18. 13.1M Overall Male: 1. Patryk Matecki, 30, 1:15:07; 2. Tyler Hagen, 23, 1:18:11; 3. Chris Rego, 30, 1:18:47; 4. Jesse Mascarenas, 32, 1:18:52; 5. Ryan Guldan, 34, 1:20:56. Masters (40+): 1. Dan Angeles, 40, 1:24:25; 2. Darryn Biggerstaff, 44, 1:32:59; 3. Hans Noordik, 48, 1:43:41. Grand Masters (50+): 1. Rick Shoulberg, 56, 1:36:23; 2. Shawn Loppnow, 50, 1:44:15; 3. Jeffry Watson, 50, 1:45:04. Seniors (60+): 1. Rich Jones, 61, 1:56:59; 2. Stephen Smith, 65, 1:59:39; 3. Larry Cross, 63, 2:09:08. Overall Female: 1. Tracy Douglas, 33, 1:18:47 CR; 2. Clare Gallagher, 26, 1:19:14; 3. Kristina Mascarenas, 28, 1:22:22; 4. Taylor Hoover-Matecki, 30, 1:23:44; 5. Jasmine Carlson, 32, 1:31:50. Masters (40+): 1. Tabar Smith, 40, 1:35:31; 2. Gina Nance, 45, 1:41:22; 3. Tamara Solari, 47, 1:51:21. Grand Masters (50+): 1. Deb Deren, 58, 1:54:08; 2. Julie Sroka, 54, 1:57:23; 3. Laura Reith, 54, 2:01:33. Seniors (60+): 1. Joan Sindler, 62, 2:16:08; 2. Joyce Hanagan, 67, 2:20:12; 3. Tanda Cogley, 67, 2:33:36.

That Dam Run March 4, 2018 Greenwood Village, CO 987 Finishers (13.1M = 316; 10K = 238; 5K = 433) - Timing by: HAL Sports - Elevation: Start/Finish = 5,442’ - Course Records: 13.1M = Mario Macias, 1:07:57 (2013); Nicole Chyr, 1:23:43 (2014); 10K = New Distance; 5K = Benjamin Zywicki, 15:48 (2016); Laura Cook, 18:31 (2017) 13.1M Overall Male: 1. Matthieu Caldwell, 1:19:23; 2. Ryan Olson, 1:20:01; 3. Josh Baker, 1:21:20; 4. Matthew Cahill, 1:22:29; 5. Dixon Cooney, 1:23:22. Masters (40+): 1. Josh Banister, 1:24:47; 2. Jay Hoskinson, 1:27:36; 3. Jay Miller, 1:28:49. Grand Masters (50+): 1. Nico Brooks, 1:39:45; 2. Bob Utberg, 1:41:33; 3. Marcy Dupre, 1:42:03. Seniors (60+): 1. George Braun, 1:41:05; 2. Robert Sarlo, 1:45:09; 3. Michael Blanchette, 1:50:26. Overall Female: 1. Jennifer Brandon, 1:31:33; 2. Molly Kitashima, 1:37:22; 3. Megan Derschans, 1:38:44; 4. Camryn Gostel, 1:40:47; 5. Michelle Donovan, 1:42:48. Masters (40+): 1. Jennifer Brandon, 1:31:33; 2. Molly Kitashima, 1:37:22; 3. Kim Olson, 1:51:00. Grand Masters (50+): 1. Michelle Hancock, 1:47:04; 2. Linda Haire, 1:50:28; 3. Lisa Atencio, 2:05:40. Seniors (60+): 1. Jeanette Duncan, 2:11:42; 2. Christine Brock, 2:54:54. 10K Overall Male: 1. Sage Canaday, 31:47 CR; 2. Jeff Hutcheson, 40:02; 3. Turner Wyatt, 40:44; 4. Paul Schauer, 42:00; 5. Jeff Barrett, 42:04. Masters (40+): 1. Mike Ferriter, 44:40; 2. Huy Doan, 46:04; 3. Henry Schloss, 46:37. Grand Masters (50+): 1. Paul Schauer, 42:00; 2. Jeff Barrett, 42:04; 3. Todd Coates, 56:50. Seniors (60+): 1. Ken Baldrey, 48:11; 2. John Barker, 49:07; 3. Ralph Allen, 49:46. Overall Female: 1. Kerry Hutcheson, 41:41 CR; 2. Meghan Feeney, 43:51; 3. Brianna Walle, 44:17; 4. Mackenzie Bennett, 44:28; 5. Kris Minne, 46:11. Masters (40+): 1. Michele Argyres, 48:26; 2. Gina Harris, 49:51; 3. Leanne MacRes, 51:33. Grand Masters (50+): 1. Kris Minne, 46:11; 2. Joanne Stroud, 48:58; 3. Kim Grant, 52:45. Seniors (60+): 1. Cindy Sutton, 58:14; 2. Susan Ketchum, 1:00:19; 3. Carey Eskesen, 1:02:12. 5K Overall Male: 1. Luc Christians, 17:52; 2. Brian Glotzbach, 17:58; 3. Ben Wilson, 19:11; 4. Alex Salwisz, 19:37; 5. Rob Pettyjohn, 20:28. Masters (40+): 1. Brian Glotzbach, 17:58; 2. Tyler Johnson, 21:30; 3. Jason Cope, 22:18. Grand Masters (50+): 1. Bob Engelsman, 22:41; 2. Rod Switzer, 22:51; 3. Ben Neivert, 23:09. Seniors (60+): 1. Bill Dunn, 22:18; 2. Mark Smith, 26:18; 3. Mike Tenneson, 26:22. Overall Female: 1. Sophia Galleher, 19:43; 2. Emily Mauser, 21:17; 3. Jayden Miller, 22:00; 4. Anna Gasiewicz, 22:52; 5. Kristen Felix, 23:12. Masters (40+): 1. Kyra Ruscio, 25:31; 2. Jennifer Handy, 25:59; 3. Kathy Myers, 26:47. Grand Masters (50+): 1. Leanne Olson, 27:43; 2. Christina King, 27:56; 3. Cindy Kessler, 29:07. Seniors (60+): 1. Judy Kirksey, 26:42; 2. Joan Rowland, 29:19; 3. Paula G. Emerson, 29:40.

PATRICK RIZZO WON THE RUNNIN’ OF THE GREEN 7K IN DENVER IN MARCH.

Runnin’ of the Green 7K March 11, 2018 Denver, CO 1,639 Finishers - Timing by: HAL Sports - Elevation: Start/Finish = 5,280’ - Course Records: Alejandro Jimenez, 22:13 (2016); Krystalanne Curwood, 24:47 (2017) Overall Male: 1. Patrick Rizzo, 22:13 CR; 2. Benjamin Zywicki, 22:42; 3. Justin Daerr, 23:37; 4. Tristan Mitchell, 24:45; 5. Luke Ott, 24:46. Masters (40+): 1. Brian Glotzbach, 25:25; 2. Scott Kukel, 26:40; 3. Michael Robbert, 26:49. Grand Masters (50+): 1. Raul Carrizialez, 26:31; 2. Robert Gilbert, 27:17; 3. Carl Mather, 27:22. Seniors (60+): 1. David Ceranich, 31:23; 2. Rich Sandoval, 31:48; 3. Sebastian Preisinger, 32:04. Overall Female: 1. Shannon Kinney, 26:20; 2. Nicole Esplin, 26:36; 3. Nicole Camp, 26:51; 4. Carol Smith, 28:03; 5. Karen Melliar-Smith, 29:14. Masters (40+): 1. Karen Melliar-Smith, 29:14; 2. Jen Byrne, 30:36; 3. Sabine Preisinger, 33:01. Grand Masters (50+): 1. Leslie Hoffmann, 31:40; 2. Michelle Hancock, 34:08; 3. Lynne Shults, 35:00. Seniors (60+): 1. Amy Lease, 36:16; 2. Loranda Thunen,

A GROUP SPRINTS TOWARD THE FINISH AT THE SUPER SUNDAY 5K IN LITTLETON.

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R AC E R E S U LTS 1,822 Finishers - Timing by: ChampionChip of the Rockies Elevation: Start/Finish = 6,035’ - Course Records: Robert Cheseret, 14:50 (2016); Alexis Wilbert, 17:07 (2016) Overall Male: 1. Tesfaalem Mehari, 22, 14:50 CR; 2. Azary Weldemariam, 39, 15:02; 3. Carlos Trujillo, 32, 15:20; 4. Andrew Lesser, 27, 15:26; 5. Stephen Vangampleare, 27, 15:28. Masters (40+): 1. Andy Rinne, 42, 16:49; 2. Eric Hallam, 41, 17:31; 3. Jon Teisher, 42, 17:51. Grand Masters (50+): 1. Peter Fleming, 57, 17:16; 2. Larry Navarro, 18:42; 3. Chris Jacob, 50, 20:41. Seniors (60+): 1. Richard Ledoux, 61, 20:20; 2. Bernie Redlinger, 68, 21:42; 3. William Tongue, 61, 22:08. Overall Female: 1. Misiker Demessie, 31, 17:09; 2. Kelly Williamson, 40, 18:01; 3. Brittany Warly, 25, 18:27; 4. Bethany Michalak, 11, 18:39; 5. Kim Baugh, 38, 18:59. Masters (40+): 1. Kelly Williamson, 40, 18:01; 2. Pamela Welch, 41, 22:44; 3. Marion Hourdequin, 45, 23:57. Grand Masters (50+): 1. Doreen Godfredson, 50, 24:54; 2. Pierette Muffler, 56, 25:58; 3. Phyllis Johnson, 52, 26:20. Seniors (60+): 1. Georgann Richardson, 62, 25:56; 2. Susan Griffin, 62, 25:57; 3. Karen Barry, 60, 26:08.

Canyonlands Half Marathon March 17, 2018 Moab, UT 1,518 Finishers (13.1M = 1,173; 5M = 345) - Timing by: Mad Moose Events - Elevation: Start = 4,970’; Finish = 4,018’ - 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)

RUNNERS HAD FUN AT THE BUNNY BOLT 5K IN DENVER IN APRIL. 36:19; 3. Susan Cooney, 37:50.

5K on St. Patrick’s Day March 17, 2018 Colorado Springs, CO

13.1M Overall Male: 1. Whitner Chase, 25, 1:13:54; 2. Christopher Legh, 45, 1:14:25; 3. Michael Wolf, 35, 1:15:26; 4. Kimball Potter, 21, 1:16:13; 5. Chaiwat Engtrakul, 41, 1:17:38. Masters (40+): 1. Christopher Legh, 45, 1:14:25; 2. Chaiwat Engtrakul, 41, 1:17:38; 3. Steven Fenster, 48, 1:20:10. Grand Masters (50+): 1. Levi Broyles, 51, 1:29:33; 2. Stuart Geer, 50, 1:32:53; 3. Hendrik Moorlag, 55, 1:33:16. Seniors (60+): 1. Mark Hancey, 64, 1:39:57; 2. Greg Funseth, 60, 1:40:53; 3. Bob Basse, 63, 1:43:45. Overall Female: 1. Georgia Porter, 29, 1:20:05; 2. Maija Zimmerman, 38, 1:26:53; 3. Alison Delgado, 35, 1:28:33; 4. Rebecca Ladner, 43, 1:30:07; 5. Madeleine, Reber, 22, 1:32:07. Masters (40+): 1. Rebecca Ladner, 43, 1:30:07; 2. Jayme Brindle, 40, 1:33:47; 3. Sue Justesen, 47, 1:38:16. Grand Masters (50+): 1. Maria Ladd, 56, 1:40:14; 2. Kate Samuelson, 59, 1:50:01; 3. Caroline McAndrew, 56, 1:50:19. Seniors (60+): 1. Jean Herbert, 61, 1:44:17; 2. Blondie Vucich, 69, 1:48:09; 3. Carol Ball, 61, 2:01:15. 5M Overall Male: 1. Connor Belson, 24, 29:47; 2. Max Lachance, 21, 30:28; 3. Isaac White, 21, 30:43; 4. John Lachance, 59, 35:17; 5. Tony Adams, 56, 37:09. Masters (40+): 1. Jana White, 42, 39:20; 2. Sean Parry, 47, 47:58; 3. Shawn Gregg, 46, 49:24. Grand Masters (50+): 1. John Lachance, 59, 35:17; 2. Tony Adams, 56, 37:09; 3. Richard Williams, 54, 39:39. Seniors (60+): 1. Paul Morris, 61, 44:37; 2. Marc Irwin, 76, 45:26; 3. Tom Ela, 65, 45:38. Overall Female: 1. Miranda Wodarski, 26, 34:41; 2. Megan Greene, 38, 34:54; 3. Colleen Blair Michel, 35, 37:03; 4. Sharolyn Lindsay, 35, 39:33; 5. Kimberly Frizzell, 34, 40:54. Masters (40+): 1. Robin Swift, 46, 43:36; 2. Liza Nero, 41, 46:31; 3. Alyssa McCoy, 48, 49:19. Grand Masters (50+): 1. Deirdre Garvey, 58, 45:22; 2. Karin Ahern, 50, 47:16; 3. Karen Millar Kendall, 55, 48:33. Seniors (60+): 1. Colombina Irwin, 67, 49:34; 2. Alice Slemp, 62, 52:48; 3. Taunya Wilson, 71, 53:26.

HRCA St Patrick’s Day 5K March 17, 2018 Highlands Ranch, CO 1,038 Finishers - Timing by: Colorado Race Timing - Elevation: Start/ Finish= 5,920’; Course Records: Dave Marks, 16:31 (2017); Carrie Messner, 18:00 (2006)

PARKER STINSON OF BOULDER FINISHED 11TH OUT OF 21,956 RUNNERS IN THE UNITED AIRLINES NYC HALF MARATHON IN 1:03:44.

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5K Overall Male: 1. Jason Kearns, 26, 16:21 CR; 2. Dave Marks, 28, 16:53; 3. Nick Petraglia, 35, 17:16; 4. Tucker Horan, 23, 17:19; 5. Ryan Mitchell, 37, 17:49. Masters (40+): 1. Scott Swaney, 49, 18:54; 2. Jeremy Allen, 46, 20:23; 3. Michael Rhead, 41, 21:29. Grand Masters (50+): 1. Erik Dague, 51, 23:03; 2. David Brown, 52, 24:35; 3. Bill Masure, 52, 25:16. Seniors (60+): 1. Larry North, 64, 25:42; 2. Bill Sieber, 60, 28:03; 3. Fred Lian, 67, 28:28. Overall Female: 1. Ashley Brasovan, 27, 18:20; 2. Lesley Higgins, 37, 20:05;

3. Kendra Pyne, 25, 20:42; 4. Cassie Slade, 34, 21:17; 5. Melissa Lower, 28, 21:40. Masters (40+): 1. Becki Lynn Lassley, 40, 22:38; 2. Teresa Henley, 47, 24:08; 3. Michelle Kelly, 40, 24:33. Grand Masters (50+): 1. Carol Jasunas, 50, 26:07; 2. Elizabeth Kinsey, 53, 29:24; 3. Laura Gerard, 50, 29:27. Seniors (60+): 1. Barbara Costley-Adams, 65, 29:41; 2. Patti Thurman, 66, 30:33; 3. Shelley Rice, 61, 35:36.

Spring Equinox Half Marathon March 25, 2018 Fort Collins, CO 660 Finishers (13.1M = 335; 4M = 325) - Timing by: Five Star Timing - Elevation: Start/Finish = 5,003’ - Course Records: 13.1M = Neil McDonagh, 1:12:58 (2017); Heather Utrata, 1:22:30 (2016); 4M = Chris Retzlaff, 21:35 (2017); Abby Depperschmidt, 24:51 (2016) 13.1M Overall Male: 1. Alejandro Garcia, 1:12:01 CR; 2. Alex Mauro, 1:12:39; 3. Grant Crist, 1:15:35; 4. Campbell Ilfrey, 1:16:59; 5. Josh Terwoord, 1:17:25. Masters (40+): 1. Campbell Ilfrey, 1:16:59; 2. Dan Clark, 1:22:51; 3. Eric Smith, 1:26:16. Grand Masters (50+): 1. Jerry Rief, 1:21:48; 2. Arnie Salazar, 1:30:31; 3. Stuart Siekmeier, 1:37:26. Seniors (60+): 1. Roger Bowles, 1:38:32; 2. Charlie Reed, 1:41:50; 3. Richard Park, 1:50:21. Overall Female: 1. Annmarie Kirkpatrick, 1:19:14 CR; 2. Dani Cook, 1:22:17; 3. Grace Morgan, 1:2318; 4. Sophie Blake, 1:25:01; 5. Becca Rauch, 1:28:25. Masters (40+): 1. Gina Lotito-Nance, 1:42:06; 2. Tracy Guest, 1:43:18; 3. Lynelle Lopez, 1:43:24. Grand Masters (50+): 1. Shannon Teslow, 1:38:14; 2. Laurie Brockway, 1:43:06; 3. Carmen Carmack, 1:49:16. Seniors (60+): 1. Jill Smith, 2:01:58; 2. Jeanie Unger, 2:02:32; 3. Ann Finley, 2:08:18. 4M Overall Male: 1. Daniel Bloom, 22:16; 2. Max Ware, 22:16; 3. Alex Garcia, 25:53; 4. Grant Petterson, 25:54; 5. Hunter Kothenbeutel, 27:17. Masters (40+): 1. Doug Skiba, 27:25; 2. Randy Parella, 28:45; 3. Travis Silvers, 28:52. Grand Masters (50+): 1. Mike Thompson, 28:40; 2. Todd Herring, 29:42; 3. Joe Horky, 32:40. Seniors (60+): 1. Tom Olson, 29:16; 2. Dennis Gordon, 30:15; 3. John Blair, 33:04. Overall Female: 1. Kristin Louderback, 25:09; 2. Allyson Herring, 27:37; 3. Beth August-Abbott, 27:41; 4. Emily Clark, 28:14; 5. Malia Lawrence, 28:27. Masters (40+): 1. Beth August-Abbott, 27:41; 2. Emily Clark, 28:14; 3. Donna Nice, 28:32. Grand Masters (50+): 1. Kate Schulte, 29:27; 2. Mary Horky, 36:08; 3. Jody Donovan, 36:10. Seniors (60+): 1. Vicki Phillips, 41:27; 2. Wendy Richter, 42:36; 3. Sue Doe, 42:57.

Bunny Bolt 5K/10K March 31, 2018 Denver, CO 466 Finishers (10K = 91; 5K = 375) - 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. Christopher Desilets, 31, 35:19; 2. Bryan Beiner, 45, 36:29; 3. Chris Gombeski, 31, 36:48; 4. Lenny Archuleta, 35, 37:30; 5. Rich Bruns, 43, 37:40. Overall Female: 1. Aja Clark, 34, 40:25; 2. Carly Gerhart, 30, 43:07; 3. Meghan Dukes, 38, 45:17; 4. Kelly Farrelly, 29, 46:32; 5. Melissa James, 37, 47:37. 5K Overall Male: 1. Ian Anderson, 27, 16:44; 2. Tucker Horan, 23, 16:58; 3. Shane Brown, 48, 19:01; 4. Dewayne Gill, 47, 19:12; 5. David Crowe, 53, 19:24. Masters (40+): 1. Shane Brown, 48, 19:01; 2. Dewayne Gill, 47, 19:12; 3. Jason Cope, 47, 20:26. Grand Masters (50+): 1. David Crowe, 53, 19:24; 2. Bob Cottrell, 57, 21:14; 3. Fred Dutcher, 57, 24:46. Seniors (60+): 1. Ken Bradley, 65, 21:50; 2. Daniel Jensen, 61, 23:05; 3. Jim Martin, 67, 26:07. Overall Female: 1. Annie Poland, 31, 19:13; 2. Mary Sullivan, 28, 19:25; 3. Anna Gasiewica, 35, 21:12; 4. Jill Sandhoff, 44, 21:14; 5. Jane Springston, 38, 21:15. Masters (40+): 1. Jill Sandhoff, 44, 21:14; 2. Windy Camidge, 46, 24:51; 3. Mettet Ducat-Karpinski, 49, 25:00. Grand Masters (50+): 1. Linda Jardinico, 52, 25:43; 2. Brenda Handy, 57, 30:45; 3. Gloria Calder, 51, 33:48. Seniors (60+): 1. Karen Ryan, 67, 30:46; 2. Shelley Rice, 61, 32:49; 3. Christine Jester, 60, 33:23.

Hoppin’ Half Marathon March 31, 2018 Denver, CO

Photography By RUNNING GURU, TIM HANCOCK AND KEVIN MORRIS / PHOTORUN.NET

377 Finishers (13.1M = 167; 10M = 20; 10K = 76; 5K = 114) - Timing by: Feat on the Street - Elevation: Start/Finish = 5,280’ - Course Records: 13.1M = Tristan Mitchell, 1:16:21 (2012); Caitlin Snow, 1:26:22 (2016); 10M = New Distance; 10K = Eric Greene, 35:34 (2012); Carrie Whitlock, 35:29 (2012); 5K = Jay Luna, 15:53 (2014); Ashley Luna, 18:15 (2014) 13.1M Overall Male: 1. Brent Abbott, 34, 1:14:19 CR; 2. Jared Oubre, 32, 1:19:25; 3. Tim Hola, 43, 1:20:22; 4. Dominic Martinez, 21, 1:22:22; 5. Scott Jarriel, 21, 1:23:31. Masters (40+): 1. Tim Hola, 43, 1:20:22; 2. Shawn Zeller, 43, 1:27:33; 3. Bruce Allen, 48, 1:39:22. Grand Masters (50+): 1. Paul Nielsen, 57, 1:35:04; 2. Chris Romine, 52, 1:39:35; 3. Curtis Eubanks, 51, 1:48:55. Seniors (60+): 1. George Braun, 64, 1:32:37; 2. Richard Park, 65, 1:49:02; 3. Alan Parkinson, 70, 2:06:13. Overall Female: 1. Lauren Mitchell, 25, 1:31:19; 2. Monica Obsitos, 30, 1:32:06; 3. Jennifer Pfeifer, 46, 1:32:26; 4. Emily Rollins, 40, 1:34:44; 5. Jennifer Fox, 32, 1:35:09. Masters (40+): 1. Jennifer Pfeifer, 46, 1:32:26; 2. Emily Rollins, 40, 1:34:44; 3. Lara Fournier, 48, 2:09:26. Grand Masters (50+): 1. Michelle Hancock, 50, 1:50:49; 2. Jill Koski, 53, 1:51:45; 3. Bonnie Gardner, 57, 1:59:10. Seniors (60+): 1. Jennifer Wells, 61, 1:52:34; 2. Sherry Roberts, 61, 2:02:50. 10M Overall Male: 1. Robert Kanieski, 40, 1:23:54 CR; 2. Buzz Allen, 67, 1:26:50; 3. Kenneth Lewis, 51, 1:33:53; 4. Rob Ford, 46, 1:35:16; 5. Larry Avery, 76, 2:30:11. Overall Female: 1. Kristen Wheeler, 29, 1:23:57 CR; 2. Kate Innes, 45, 1:31:52; 3. Danielle Huskey, 40, 1:33:59; 4. Hayley Krantz, 25, 1:35:24; 5. Kayley Byl, 30, 1:36:22. 10K Overall Male: 1. David Baca, 54, 36:44; 2. Dylan Taylor, 47, 37:08; 3. Mark Deckard, 54, 38:10; 4. Trevor Crow, 37, 39:28; 5. Mark Austin, 29, 41:09. Overall Female: 1. Angie Coumanova, 26, 36:01; 2. Elizabeth Austin, 27, 41:11; 3. Julie Krogh, 32, 45:24; 4. Abigail Riley, 24, 45:52; 5. Kelsie Christensen, 24, 45:54. 5K Overall Male: 1. Marty Billings, 40, 18:42; 2. AJ Springer, 12, 20:23; 3. Adam Ginsburg, 32, 20:25; 4. Brian Moore, 47, 21:40; 5. Jace Elson, 27, 22:04. Masters (40+): 1. Marty Billings, 40, 18:42; 2. Brian Moore, 47, 21:40; 3. Jasper Fai, 46, 23:42. Grand Masters (50+): 1. Johnny Lucero, 52, 28:50; 2. Steve Hernandez, 54, 30:29; 3. Paul Graziano, 51, 32:27. Seniors (60+): 1. Shawn Farrell, 61, 23:18; 2. George Rumph-Smith, 63, 23:55; 3. Richard Castro, 70, 24:51. Overall Female: 1. Chelsea Elson, 27, 20:38; 2. Alissa Pajer,

RUNNERS AT THE START OF THE SNOWMAN STAMPEDE IN LITTLETON IN FEBRUARY. 31, 21:15; 3. Nina Currigan, 35, 22:20; 4. Emily Cunningham, 27, 22:28; 5. Chrystal Saenz, 35, 22:30. Masters (40+): 1. Karin Throckmorton, 48, 30:11; 2. Julie Capp, 43, 34:10; 3. Jessica Muldoon, 42, 34:51. Grand Masters (50+): 1. Cindy White, 59, 36:16; 2. Teresa Silcox, 50, 36:49; 3. Sandy Metzger, 55, 37:00. Seniors (60+): 1. Sabrina Dellebovi, 62, 35:00; 2. Sandra McKenzie, 65, 54:59.

Hams and Hamstrings 5K April 1, 2018 Colorado Springs, CO 299 Finishers - Timing by: BWR Timing - Elevation: Start/Finish = 6,035’ - Course Records: Joseph Gray, 16:03 (2017); Shannon Paynem 18:53 (2012) Overall Male: 1. Adam Rich, 15:45 CR; 2. Andy Rinne, 16:48; 3. Brennan Draper, 17:50; 4. Dyle Reno, 18:28; 5. Steven Rocks, 18:36. Masters (40+): 1. Andy Rinne, 16:48; 2. Steven Rocks, 18:36; 3. Reginald Short, 20:04. Grand Masters (50+): 1. Danny Nelson, 19:19; 2. John Barrett, 20:14; 3. Jeff Barrett, 20:15. Seniors (60+): 1. Rich Hadley, 20:34; 2. Michael Blanchette, 21:04; 3. Rollie Russell, 21:41. Overall Female: 1. Kelly Williamson, 17:55 CR; 2. Aubrey Surage, 18:51; 3. Amy Batson, 19:09; 4. Ashley Hamill, 21:26; 5. Anne Wolfe, 21:47. Masters (40+): 1. Kelly Williamson, 17:55; 2. Margaret Carpenter, 23:03; 3. Giselle Gonzalez, 24:03. Grand Masters (50+): 1. Nancy Hobbs, 21:56; 2. Leanne Gronemeyer, 26:11; 3. Sharon Greenbaum, 26:33. Seniors (60+): 1. Paula Arnold, 32:22; 2. Deb Hadley, 32:43; 3. Dawnie Chevalier, 44:02.

Grand River Gallop 5K April 1, 2017 Rifle, CO 51 Finishers - Timing by: HAL Sports - Elevation: Start/Finish = 5,348’ - Course Records: Unknown Overall Male: 1. Wesley Toews, 31, 17:47; 2. Josh Hejtmanek, 39, 17:57; 3. Zachariah Robinson, 41, 19:28; 4. Pete Fowler, 36, 19:30; 5. Enrique Palmoares, 38, 20:47 Overall Female: 1. Tara Richardson, 26, 18:07; 2. Jessica Poller, 30, 21:09; 3 Angela Dunn, 30, 21:25; 4. Erica Diemoz, 18, 21:57; 5. Andrea Archold, 43, 23:32.

JENNY SIMPSON WON THE NEW BALANCE WOMEN’S 3,000 METER FINAL IN 8:40.31 WITH BOULDER TEAMMATE EMMA COBURN IN FOURTH IN BOSTON.

Frank Shorter Race4Kids’ Health 5K April 8, 2018 Broomfield, CO

532 Finishers - Timing by: Racing Underground - Elevation: Start/ Finish = 5,420’ - Course Records: Gebrekidan Abadi, 15:13 (2017); Kristen Arendt, 17:18 (2014) Overall Male: 1. Christopher Guerrero, 26, 16:14; 2. Terry Witkowski, 27, 17:03; 3. Bryon Malang, 28, 18:01; 4. Paul Ambrose, 33, 18:10; 5. Ryan Lawrence, 32, 18:31. Masters (40+): 1. Michael Lovato, 44, 20:02; 2. Steven Dunbar, 47, 20:11; 3. Josh Miller, 44, 20:33. Grand Masters (50+): 1. Jjuan Herrera, 50, 19:36; 2. Daniel Greer, 58, 19:46; 3. Rick Bruess, 58, 20:13. Seniors (60+): 1. Fred Beavers, 61, 21:38; 2. Frank Bowling, 64, 23:34; 3. Gavin Slater, 60, 24:27. Overall Female: 1. Kyle Blakeslee, 27, 18:09; 2. Emma Kenyon, 30, 18:11; 3. Kara Ford, 39, 18:46; 4. Lanie Szuch, 14, 19:33; 5. Anna Schmidt, 26, 20:22. Masters (40+): 1. Amanda Lovato, 45, 21:09; 2. Staci Verbrugge, 48, 22:09; 3. Cathy Koger, 44, 22:46. Grand Masters (50+): 1. Randi Pepper-Taussig, 51, 25:03; 2. Laura Geer, 50, 25:06; 3. Anne Mckendry, 56, 25:33. Seniors (60+): 1. Ellen Rickert, 65, 28:04; 2. Laura Ferenc, 60, 31:07; 3. Cathy Burchett, 60, 31:23.

Platte River Half Marathon April 8, 2018 Littleton, CO 826 Finishers - Timing by: Timberline Timing - Elevation: Start = 5,335’, Finish = 5,252’ - Course Records: Jason Delaney, 1:08:48 (2009); Anna Pichrtova, 1:16:02 (2005) Overall Male: 1. Scott Spillman, 31, 1:15:40; 2. Tristan Mitchell, 32, 1:16:45; 3. Kevin Ellis, 31, 1:16:46; 4. Daniel Holligan, 32, 1:19:46; 5. Scott Swaney, 49, 1:20:11. Masters (40+): 1. Scott Swaney, 49, 1:20:11; 2. Eric Smith, 40, 1:28:07; 3. Jim Rose, 42, 1:30:57. Grand Masters (50+): 1. Brad Cooper, 51, 1:29:24; 2. Carl Mather, 53, 1:29:33; 3. David Richards, 52, 1:36:51. Seniors (60+): 1. Paul Hughes, 60, 1:29:03; 2. Paul Nicolaides, 62, 1:36:11; 3. Bob Sarlo, 63, 1:42:16. Overall Female: 1. Maija Zimmerman, 38, 1:27:19; 2. Rachel Viele, 37, 1:28:35; 3. Kelly Escorcia, 37, 1:32:22; 4. Karen Melliar-Smith, 43, 1:35:26; 5. Alexandra Leo, 30, 1:35:52. Masters (40+): 1. Karen Melliar-Smith, 43, 1:35:26; 2. Kimberly Mathews, 49, 1:37:51; 3. Melissa Menard, 44, 1:40:35. Grand Masters (50+): 1. Peggy Panzer, 56, 1:43:01; 2. Allyson Robbins, 55, 1:54:53; 3. Teya Thompson-Ephrim, 51, 1:55:31. Seniors (60+): 1. Cathy Condon, 61, 1:57:36; 2. Anita Zonker, 67, 2:05:33; 3. Cindy Sutton, 64, 2:10:20.

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

coloradorunnermag.com 27

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

Water Tower 5M Trail Run; 8:00 AM; Grand Junction, CO; mesamonumentstriders.com

05/13

GREENLAND TRAIL 50K, 25K, 8M, 4M 7:00 AM; Larkspur, CO; coloradorunnerevents.com

Kokopelli Kids Trail Running Series; 2:00 PM; Colorado Springs, CO; kokopellikids.com

Hayden Cog Run; 10:00 AM; Hayden, CO; runningseries.com Hope House 5K; 8:00 AM; Arvada, CO; hopehouseofcolorado.org Nielson Challenge 2M; 8:00 AM; Colorado Springs, CO; pprrun.org Take 5 in the Garden 5M/5K; 8:00 AM; Colorado Springs, CO; csgrandprix.com Tech Trek 5K; 8:45 AM; Arvada, CO; raceentry.com Walk MS and 5K Run; 8:00 AM; Denver, CO; nationalmssociety.org 05/06

COLORADO MARATHON, HALF MARATHON, 10K AND 5K 6:30 AM; Fort Collins, CO; comarathon.com

Mother’s Day 5K and Brunch; 9:30 AM; Denver, CO; mothersday5k.com 05/15

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

Healthy Kids Running Series; 4:30 PM; Aurora, CO; healthykidsrunningseries.org

Jemez Mountain Trail 50 Mile, 50K and 15M; 5:00 AM; Los Alamos, NM; jemezmountaintrailruns.org

Kokopelli Kids Trail Running Series; 2:00 PM; Colorado Springs, CO; kokopellikids.com

05/12

AirLife Memorial 5K/10K; 8:00 AM; Littleton, CO; friendsofairlife. org Armed Forces Community 5K/10K; 9:00 AM; Colorado Springs, CO; pprrun.org CLIMB FOR CHANGE 8:00 AM; Castle Rock, CO; crgov. com CMRA Cross Country Challenge 6K; 8:00 AM; Denver, CO; comastersrun.org Desert RATS Rabbit Valley Half Marathon; 7:30 AM; Fruita, CO; geminiadventures.com

Run to the Shrine 4M; 7:30 AM; Colorado Springs, CO; cmzoo.org Spirit Challenge 5K/10K; 9:00 AM; Steamboat Springs, CO; runningseries.com 05/20 - KAISER PERMANENTE COLFAX MARATHON, HALF MARATHON AND 10M

High Line Canal Run 5K/10K; 8:00 AM; Centennial, CO; runningguru.com HRCA Mother’s Day 5K; 9:00 AM; Highlands Ranch, CO; raceroster. com

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Vail Valor Marathon, Half Marathon and 5M; 8:00 AM; Vail, CO; vailvalorraces.com

06/08

RAGNAR TRAIL SNOWMASS Snowmass, CO; runragnar.com

06/09

BIGDOGBRAG Mud Run; 8:30 AM; Colorado Springs, CO; bigdogbrag.com CMRA Elk Meadow Trail Race 5M; 8:00 AM; Evergreen, CO; comastersrun.org Jodi’s Race for Awareness 5K; 8:30 AM; Denver, CO; jodisrace.org

6/2 - HEART AND STROKE WALK AND 5K RUN

Mt Evans Ascent; 6:30 AM; Idaho Springs, CO; racingunderground. com

Race through Mile High Stadium in a 5K run, 5K walk or 1 mile walk with a heart-healthy wellness expo.

Mueller Trail Marathon 25K and 8M; 7:00 AM; Divide, CO; madmooseevents.com

8:00 AM; Denver, CO denverheartwalk.org

Runoff Runoff Marathon, Half Marathon and 6K; 7:00 AM; Creede, CO; runoffrunoff.com

6/2 - RUN THE ROCKIES HALF MARATHON AND 10K

Steamworks Half Marathon; 8:00 AM; Durango, CO; durangorunningclub.org

Join us for the 42nd year of this classic mountain race along the Ten Mile Range. 8:00 AM; Frisco, CO townoffrisco.com 06/02

Stepping Stone 5K; 8:30 AM; Littleton, CO; rightstartevents.com 06/10

Garden of the Gods 10 Mile/10K; 7:00 AM; Colorado Springs, CO; pikespeakmarathon.org

Gluten Free Gallop 5K; 8:00 AM; Littleton, CO; rgtiny.com

Strides for Epilepsy 5K; 8:30 AM; Denver, CO; epilepsycolorado.org 06/14

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

FIBArk Tenderfoot Hill Climb; 6:00 PM; Salida, CO; fibark.com Six Pack Series; 5:30 PM; Westminster, CO; sixpackseries. com

HEROES OF HOPE 5K/10K 7:00 AM; Wheat Ridge, CO; lutheranheroesofhope.org

Healthy Kids Running Series; 4:30 PM; Aurora, CO; healthykidsrunningseries.org

I Know a Fighter 5K; 9:00 AM; Denver, CO; join.ctf.org

Cattle Crossing 5K; 8:00 AM; Parker, CO; parkerrec.com

Hardscrabble Mountain 5K/10K Trail Run; 8:00 AM; Westcliffe, CO; hardscrabblerun.com

06/16

All-Out Summer Breeze 1M, 5K, 10K, and Half-Marathon; 7:00 AM; Arvada, CO; alloutmultipro.com

Kokopelli Kids Trail Running Series; 2:00 PM; Colorado Springs, CO; kokopellikids.com

Palmer Lake Half Marathon and 10K; 7:30 AM; Palmer Lake, CO; enduranceraceseries.com

BACON BURNER 6K 9:30 AM; Frisco, CO; townoffrisco. com

Miles for Smiles 5K; 9:00 AM; Golden, CO; rightstartevents.com

Park to Art Half Marathon, 10K and 5K; 7:00 AM; Meeker, CO; erbmrec.com

Braveheart 5K; 7:00 PM; Colorado Springs, CO; pikespeakcelticfestival.com

Taste of Louisville 5K; 8:30 AM; Louisville, CO; tastehalf.com

Chick-fil-A Family 5K; 9:00 AM; Fountain, CO; cfafountain.com

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

Eagle Half Marathon and 10K; 8:00 AM; Eagle, CO; enduranceraceseries.com

Boulder Rez Half Marathon, 10K and 5K; 6:00 AM; Boulder, CO; bbscrun.com

FIBArk 5K/10K; 8:00 AM; Salida, CO; fibark.com

Tails on the Trail 5K; 9:00 AM; Salida, CO; ark-valley.org 05/22

STEAMBOAT MARATHON, HALF MARATHON, AND 10K 7:30 AM; Steamboat Springs, CO; steamboatmarathon.com

JUNE

NORAD Trail Marathon, Half Marathon and 4M; 7:00 AM; Colorado Springs, CO; madmooseevents.com

Quad Rock 50 Mile and 25 Mile Trail Race; 5:30 AM; Bellvue, CO; gnarrunners.com

Skirt Sports 13er - Half Marathon, 10K and 5K; 6:30 AM; Louisville, CO; skirtsports13er.com

BolderBOULDER 10K; 7:00 AM; Boulder, CO; bolderboulder.com THE COLORADO RUN 10K 7:00 AM; Fort Collins, CO; coloradorun.com

6:00 AM; Denver, CO runcolfax.org

Dino Half Marathon and 5K; 7:30 AM; Vernal , UT; dinohalf.com

Sean May Memorial Run 15K/5K; 9:00 AM; Brighton, CO; seanmaymemorialrun.org

05/28

Denver’s only Marathon! Boston Qualifier, through Mile High Stadium twice, along miles of water and through a fire station.

05/20

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

Narrow Gauge 10 Mile & 4 Mile; 8:00 AM; Durango, CO; durangorunningclub.org Red, White and Brew Run; 10:00 AM; Highlands Ranch, CO; rockymountainbrewruns.com

LA SPORTIVA BONEYARD BOOGIE 11K TRAIL RUN 9:00 AM; Eagle, CO; vailrec.com

RMRR Central Park 5M/5K; 8:00 AM; Denver, CO; rmrr.org DASH AND DINE 5K 6:30 PM; Boulder, CO; dashndine5k.com

05/27

9:00 AM; Denver, CO runcolfax.org Carbon Valley Half Marathon and 5K; 8:00 AM; Firestone, CO; cvhalfmarathon.org

REVEL Rockies Marathon & Half Marathon; 6:00 AM; Morrison , CO; runrevel.com

Rock Hawk Trail Half Marathon, 10K and 5K; 7:00 AM; Castle Rock, CO; rockhawkrace.com

Kick off Denver’s Colfax Marathon weekend in City Park with the Bellco Colfax 5K!

05/19

Deadwood Mickelson Trail Marathon and Half Marathon: 8:00 AM; Deadwood, SD; deadwoodmickelsontrailmarathon. com

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

05/19 - BELLCO COLFAX 5K

Emerge 5K; 9:30 AM; Boulder, CO; swfbc.org

05/08

DASH AND DINE 5K 6:30 PM; Boulder, CO; dashndine5k.com

Crazy Legs 10K+; 7:00 AM; Loveland, CO; raceroster.com

High Drive Challenge 10M/4M; 7:00 AM; Colorado Springs, CO; madmooseevents.com

Colorado Women’s Classic 10M, 10K and 5K; 8:00 AM; Westminster, CO; coloradowomensclassic.com Girls on the Run 5K; 9:00 AM; Greenwood Village, CO; girlsontherunrockies.org

MAY

Casper Marathon and Half Marathon; 6:00 AM; Casper, WY; runwyoming.com

80’s Rock vs Pop 5K; 10:30 AM; Johnstown, CO; events.com Garfield Grumble 5M Mountain Run; 8:00 AM; Palisade, CO; mesamonumentstriders.com

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

running / walking

05/05

05/26

DASH AND DINE 5K 6:30 PM; Boulder, CO; dashndine5k.com

06/03

Howelsen Hill 8M/4M; 8:00 AM; Steamboat Springs, CO; runningseries.com

06/28

Six Pack Series; 5:30 PM; Westminster, CO; sixpackseries. com

Leadville Trail Marathon and Heavy Half; 8:30 AM; Leadville, CO; leadvilleraceseries.com

06/29

Blue Moon Trail Running Series 5K/10K; 6:00 PM; Colorado Springs, CO; coloradosprings.gov

06/30

BIGDOGBRAG Mud Run; 8:30 AM; Pueblo, CO; bigdogbrag.com

MountainChild Run 4 Hope 5K/10K; 7:00 AM; Centennial, CO; raceroster.com

Broncos FIT 7K; 7:00 AM; Grand Junction, CO; denverbroncos.com

PRIDE 5K; 9:30 AM; Denver, CO; denverpride.org

Run for Independence 5M; 9:00 AM; Winter Park, CO; playwinterpark.com

Sierra’s Race Against Meningitis 5K; 8:00 AM; Loveland, CO; sierrasrace.com Desert RATS Kokopelli 150 Stage Race; 8:00 AM; Moab, UT; geminiadventures.com

07/01

Estes Park Marathon, Half Marathon, 10K and 5K; 6:00 AM; Estes Park, CO; epmarathon.org Father’s Day 5K; 8:00 AM; Fort Collins, CO; greeneventscolorado. com Father’s Day Classic 5K/10K; 7:30 AM; Arvada, CO; dads5k.com

07/04

7:00 AM; Castle Rock, CO crgov.com

07/07

LA SPORTIVA SUMMER SOLSTICE 5K/10K TRAIL RACE 10:00 AM; Avon, CO; vailrec.com

05/31

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

06/02

Colorado Triathlon; 7:30 AM; Boulder, CO; withoutlimits.co

06/07

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

06/10

Ironman Boulder; 7:00 AM; Boulder, CO; ironman.com

06/14

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

06/16

XTERRA Lory Triathlon; 7:40 AM; Bellvue, CO; withoutlimits.co

06/21

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

06/23

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

06/24

Boulder Sunrise Triathlon; 6:00 AM; Boulder, CO; bbsctri.com

06/28

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

07/04

Cortez Burst Triathlon; 7:00 AM; Cortez, CO; itsyourrace.com

07/05

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

07/08

Boulder Peak Triathlon; 7:00 AM; Boulder, CO; withoutlimits.co

07/12

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

07/14

FRISCO TRIATHLON 9:00 AM; Frisco, CO; townoffrisco. com

CF Climb Denver; 8:00 AM; Denver, CO; fightcf.cff.org

Summer Splash Prairie Dog Half Marathon/10K/5K; 6:30 AM; Castle Rock, CO; prairiedoghalf.com 07/22

07/26

Six Pack Series; 5:30 PM; Westminster, CO; sixpackseries. com

07/27

Blue Moon Trail Running Series 5K/10K; 6:00 PM; Colorado Springs, CO; coloradosprings.gov Chase the Moon 12 Hour Run; 7:00 PM; Highlands Ranch, CO; chasethemoonrace.com

07/28

CONIFER ELEVATION 5K/10K AND 2M 7:30 AM; Conifer, CO; clubchs.org

Destination Health 5K; 7:00 AM; Denver, CO; caahealth.org LaSportiva Eldora Trail 5K/10K; 8:00 AM; Nederland, CO; digdeepsports.com Never Summer 100K; 5:30 AM; Gould, CO; gnarrunners.com

Six Pack Series; 5:30 PM; Westminster, CO; sixpackseries. com

JULY

Pagosa Duathlon; 7:30 AM; Pagosa Springs, CO; pagosaduathlon.com 07/19

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

07/21

Kids’ TRY-athlon; 8:00 AM; Parker, CO; parkerrec.com

07/22

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

Spring Creek Memorial 9M/5K Trail Race; 8:00 AM; Steamboat Springs, CO; runningseries.com

RMRR Stone House Park 2M; 8:00 AM; Lakewood, CO; rmrr.org

THE HUMAN RACE HALF MARATHON, 10K AND 5K 7:00 AM; Fort Collins, CO; fortcollinshumanrace.com

Summer Round Up Trail Run 12K; 7:00 AM; Colorado Springs, CO; summerroundup.com 07/12

JUNE

Cooking Light and Health Fit Foodie 5K/10K; 8:00 AM; Westminster, CO; fitfoodierun.com

Silver Rush 50 Trail Run; 6:00 AM; Leadville, CO; leadvilleraceseries.com

6dotDASH 5K; 9:00 AM; Littleton, CO; halsports.net

5K Humanitarian Support for Oromia; 8:30 AM; Thornton, CO; halsports.net Classic 10K; 7:00 AM; Colorado Springs, CO; csgrandprix.com

CMRA White Ranch 5K/10K Trail Run; 8:00 AM; Golden, CO; comastersrun.org

WALK, RUN AND WAG 5K 7:00 AM; Denver, CO; hearingdog. org 07/08

Black Hawk Trail Half Marathon and 10K; 8:00 AM; Black Hawk, CO; enduranceraceseries.com Speedway 5K; 9:00 AM; Fountain, CO; halsports.net

Run Like The Wind 5K; 9:00 AM; Allenspark, CO; RunLikeTheWind5K.com

Undy Run 5K; 8:30 AM; Denver, CO; ccalliance.org

Miles for Melanoma 5K; 8:00 AM; Denver, CO; melanoma.org

Broncos FIT 7K; 7:00 AM; Pueblo, CO; denverbroncos.com

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

San Juan Solstice 50M; 5:00 AM; Lake City, CO; sjs50.com

06/24

TRI THE ROCK KIDS TRIATHLON 6:30 AM; Castle Rock, CO; crgov. com

LA SPORTIVA VAIL HILLCLIMB 7:00 AM; Vail, CO; vailrec.com

Mountain Ridge Trail Half Marathon and 10K; 8:00 AM; Highlands Ranch, CO; enduranceraceseries.com

SLACKER HALF MARATHON AND 4M 8:00 AM; Georgetown, CO; slackerhalfmarathon.com

05/20

Hahn’s Peak Hill Climb 7M; 9:30 AM; Clark, CO; runningseries.com

MANCOS COWBOY HALF MARATHON, 5K AND FUN RUN 6:00 AM; Mancos, CO; mancoshalfmarathon.com

Ordinary Mortals Triathlon; 9:00 AM; Pueblo, CO; ordinary-mortals. org

All-Out Dog Days 1M, 5K, 10K and Half; 7:00 AM; Westminster, CO; alloutmultipro.com

RiNo 5K; 9:00 AM; Denver, CO; rino5k.org

Palmer Lake July 4 Fun Run 4M; 7:00 AM; Palmer Lake, CO; july4funrun.com

05/12

07/21

Longmont Half and 5K; 6:00 AM; Longmont, CO; lmhalf.com

Climb for Courage - Air Force Academy; 8:00 AM; Colorado Springs, CO; childrenscoloradofoundation.org

05/06

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

Firecrackers and Flapjacks 4 Mile Run; 7:30 AM; Northglenn, CO; northglenn.org

LIBERTY RUN 4 MILE AND KIDS FIRECRACKER RUN 8:30 AM; Denver, CO; liberty4mile. com

MAY Barkin Dog Duathlon; 7:00 AM; Greenwood Village, CO; RacingUnderground.com

05/19

LA SPORTIVA CAMP HALE HALF MARATHON, 10K AND 5K 8:00 AM; Leadville, CO; vailrec.com

Let Freedom Run 5K/10K; 7:30 AM; Louisville, CO; letfreedomruncolorado.com

triathlon/duathlon

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

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

Castle Rock’s small-town charm, abundant outdoors, and parks, trails and open space, make our Town a great place to run.

Pikes Peak Ultra 50M/30K; 5:30 AM; Colorado Springs, CO; madmooseevents.com

07/20

Boogie’s Buddy Race 5M and 1M; 8:00 AM; Aspen, CO; buddyprogram.org

Freedom Run 5K; 8:00 AM; Evergreen, CO; mtevans.org

06/23 - CASTLE ROCK HALF MARATHON, 5M AND ROCK CHALLENGE

Barr Trail Mountain Race; 7:00 AM; Manitou Springs, CO; barrtrailmountainrace.com Donor Dash 5K; 8:00 AM; Denver, CO; donoralliance.org

FireKracker 5K; 7:30 AM; Fort Collins, CO; firekracker5k.com

FIBArk 10K Trail Run; 8:00 AM; Salida, CO; fibark.com

Colorado Pizza Run 5K/10K; 9:00 AM; Louisville, CO; coloradopizzarun.com

07/15

Turkey Flats 9.6M Trail Run; 8:00 AM; Glade Park, CO; mesamonumentstriders.com

Fathers Day Half Marathon, 5K/10K; 8:00 AM; Denver, CO; featonthestreet.com

06/23

Sand Creek Half Marathon 5K/10K; 7:00 AM; Denver, CO; featonthestreet.com

JULY Mountain Madness Half Marathon and 10K; 7:30 AM; Steamboat Springs, CO; runningseries.com

Aspen Valley Marathon, Half and 5K; 6:00 AM; Basalt, CO; aspenvalleymarathon.com Mullett 5K; 8:00 AM; Denver, CO; runningguru.com

Firecracker 5K; 8:00 AM; Littleton, CO; runningguru.com

Run For The Sun 5K; 7:30 AM; Lafayette, CO; runforthesun.com

06/17

07/14

Timpanogos Half Marathon and 5K; 6:00 AM; Provo, UT; timphalf. com 07/29

Dash for Smiles 5K; 8:30 AM; Denver, CO; dashforsmiles.org

Tri Boulder; 6:00 AM; Boulder, CO; bbsctri.com 07/26

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

07/28

LaSportiva Indian Peaks Triathlon; 8:00 AM; Nederland, CO; digdeepsports.com

07/29

Outdoor Divas Women’s Triathlon; 8:00 AM; Longmont, CO; withoutlimits.co

coloradorunnermag.com 29

TH E LI G HTE R S I D E

LONG DISTANCE RUNNING Colorado long-distance runner, Jon Kuehler, ran 200 miles up I-70 and offers tips if you are feeling inspired by his journey

JON KEUHLER POSES AT APEX PARK IN JEFFERSON COUNTY.

like most people, only started running to lose weight. For three years in high school I was a chubby junior varsity “All-Star” on the cross-country team that showed no promise (nor dedication) to ever perform at a higher level. Again, in college, I ran sparingly to try to avoid the “freshmen 15” and after graduation picked up running to take off the weight gained during my first years as a professional with an expense account.

After moving to Colorado in 2012, the act of running shifted from something I had to do to something I wanted to do and then it progressed into a daily occurrence. I have run at least 2.1 miles every day for the last four years, and, in 2016, I ran more than 6,100 miles, averaging just under 17 miles a day. Like many people around Colorado, not only is running exercise, it’s a means of transportation – a way to get to the gym, head to a meeting or friend’s house, pick up a few things at the grocery store, or even to grab my car after an oil change. I have more recently fallen in love with this “self-powered” notion. Last year, when CDOT announced that it would be possible for bicyclists to go from DIA to Glenwood Springs without using any portion of Interstate 70, I immediately thought that if someone can bike it, then someone can surely run it! I completed the 196 mile journey over the course of three days by starting from The Westin Denver International Airport at 3 a.m. on a Friday morning and ending at the Glenwood Canyon Brewing Company on Sunday evening at 7 p.m. The three days of running consisted of 69.5, 72.1, and 54.8 miles each day. Self-powering my way up to, through, and back down the mountains was anything but easy, but I had amazing support. Three Westin hotels supported my journey, and the first night I was hosted by The Westin Denver International Airport. A friend and I were literally 30 coloradorunnermag.com

able to walk out of the hotel to start the run and ran 23 miles to The Westin Denver Downtown for a short pit stop. Guanella Pass Brewery in Georgetown hosted me for night one, and I enjoyed beer and Italian food. The Westin Riverfront Resort & Spa at Beaver Creek Mountain hosted me on night two, and the Residence Inn Glenwood Springs provided me the opportunity to stay in Glenwood Springs, so I didn’t have to make the drive back to Denver on Sunday. Throughout the run, I was joined by a few friends to run some miles with me. A Denver-based conservation and outdoor company, Over and Out, sent out one of their co-founders for safety checks on day-one while my wife covered days two and three. These touch points were pivotal in keeping me moving, as I was always looking forward to getting out of my own head, the next food stop and the upcoming section that I would get to run with someone. A couple of times these safety checks were literally life savers. At one point, I ran through rain, sleet, hail and snow – shivering while shuffling – hoping that my GPS was slightly off and that around any corner would be my crew waiting with a warm car and change of clothes. After more than two hours in these conditions, I finally made it up and over Vail Pass. Hypothermia had set in, and even with multiple layers of warm, dry clothes, and the car heater on full blast, it took me more than 45 minutes to finally stop shivering. The moment I did, I hopped out of the car to run another 16 miles to finish the day. Whether it’s a race or just a crazy idea I’ve dreamed up, I, like many of us, have a competitive drive. Unless I physically was unable to move, I was going to finish my Denver International Airport to Glenwood run. It’s in this vein that I decided to try and compete in ultramarathons. I was never the fittest or fastest runner around, but I found that as I increased distance I was able to compete at a much higher level. In part, this success may be in the ability to tolerate pain. During my Denver to Glenwood run, I had a number of people ask how I deal with the pain, or if I took any medicine to mitigate it. My response? “Embrace the pain.” Once one accepts the idea that the race or run is going to hurt, it’s much easier to deal with what is yet to come. My favorite ultramarathon quote is, “it doesn’t always get worse.” I take it to mean that the pain, exhaustion, and desire to quit is going to level off at some point. The sooner I can get to that point, the sooner I can become comfortable with that feeling and know that maybe I’ll catch a second wind and feel better for shorter stints, but at least I won’t feel any worse! For me, one of the surprising benefits of running has become a simple philosophy, the act of doing something every day. My commitment to running every day has impacted all areas of my life. Examples like the motivation to pursue a new professional opportunity, challenge myself to learn something new, and commit to cultivating relationships. I know, every day, I’m going to go for a run. That singular dedication has proven to me I can achieve whatever it is I put my mind to – and I manage my day and my life a little better because of it. If you think ultra-running might be a way for you to reach your own competitive running goals that have been eluding you, here are six tips for getting started and pushing yourself to the next level:

1) Run – There’s no better way to get good at something than to just

do it. It doesn’t have to be a lot of miles. Take your time and slowly build up to your goals, but getting out the door is the most important step. If you’re tired, run/walk, and if you feel great, run faster. It really is simple advice that makes the biggest difference – just get out the door and run!

2) Don’t be afraid to fail – I’ve done it myself. A lot. My first ultramarathon, a 50K, resulted in a “Did Not Finish” after I dropped from

the race. The next day is when my four-year run streak started. Let failure motivate you to set lofty goals and don’t be afraid to start something, even if it may be a reach. I’ve always said if you don’t have a healthy dose of fear at the start of what you’re doing, you’re probably not pushing yourself enough.

3) Eat and sleep properly – This is advice that I need to remind myself of every day. Whether it’s the night before a long run, during a race, or proper recovery after a run, sleep and food need to be a priority. Find out what works for you, as there are many different strategies, but don’t be afraid to try new things and be conscious about what seems to be working.

4) Find your motivation – If you look at my own Ultrasignup

results there are definitely no eye-popping performances. I’ve had some solid results, but I’m no Jim Walmsley. With that said, I’ve seen gradual improvement through the years, and I know I’m becoming a better runner every day. Understanding how far I really can push myself and trying to find where my performance ceiling really is has me pounding the pavement every day.

5) Build to your goals – The fastest way to getting injured is to

push yourself too hard too soon. Take your time and build up to the goals you’ve set for yourself. If you feel like you’ve tweaked something, there’s no reason to do your long run today if it’s going to result in needing to take a week or two off. Running is a life-long pursuit and you should treat it that way!

6) Connect with the community -

I truly believe the trail and ultra-running community are some of the nicest and most inclusive people in the world. There are a number of ways to connect with like-minded runners. There are run crews popping up in cities across the

THE RUN WESTIN TEAM RAN WITH KEUHLER ON PART OF HIS JOURNEY.

states offering the opportunity to run with others. Breweries like Alpine Dog Brewery offer weekly run clubs and online communities like Strava offer you the opportunity to track your own and your friends’ runs every day.

Whatever your event needs... consider it DONE! May 12 - Friends of AirLife Memorial 5K/10K | Littleton, CO 13 - Girls on the Run 5K | Greenwood Village, CO June 2 - Heroes of Hope 5K/10K | Wheat Ridge, CO 9 - Jodi’s Race for Awareness 5K | Denver, CO 10 - Strides for Epilepsy 5K | Denver, CO 16 - Pride 5K | Denver, CO 23 - Undy Run/Walk 5K | Denver, CO 30 - Broncos 7K | Grand Junction, CO July 21 - Broncos 7K | Pueblo, CO 28 - Destination Health 5K Walk/Run/Learn | Denver, CO 28 - Cooking Light & Health Fit Foodie 5K/10K | Westminster, CO

Shannon Koch | 720-982-8933 | Shannon@DoneandDoneEventsLLC.com

DoneAndDoneEvents.net coloradorunnermag.com 31

DENVER | MAY 19â&#x20AC;&#x201C;20, 2018 RUNCOLFAX.ORG | OVER 215 CHARITIES TO RUN FOR!

26.2 13.1 10 RELAY 5K

Colorado Runner - Issue 80: Summer 2018

Articles inside

Long Distance Running

Esercises to make you a better runner

The Road to the Maccabiah Games

New Treatment Option For Runners WIth Hip Injuries

Eating for Endurance