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Get Ready to Race:•Carbo-Load

•Mentally Prepare

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>> CONTENTS <<

� coloradorunnermag.com January/February 2007

FeaturesColorado Runner’s Racing Series Winners... Page 12Mental Marathon... Page 18Active at Altitude... Page 20Walking & Hip Bursitis... Page 22How to Carbo Load... Page 24The Nation’s Top 50 Running Stores... Page 25Hit the Dirt at Red Rocks... Page 72You Might Be A Cross Country Runner If... Page 74

Running Shorts... Page 10USATF News... Page 54Race Reports... Page 58Race Results... Page 66Race Calendar... Page 70

Departments

Credits

Top Runners... Page 12

PublisherDerek Griffiths

[email protected]

EditorJessica Griffiths

[email protected]

Contributing WritersJeff Arnald, Nancy Clark, Darrin Eisman, Stacey

Farb, Steve Glass, Nancy Hobbs, Marjorie Holmes, Don Shepan, Ken Sheridan

Contributing PhotographersAlex Burr, Steve Glass, Michael Patton, Victor

Sailor, Larry Volk

Front Range AdvertisingDerek Griffiths

[email protected], 720-985-9047

On The CoverKaitie Vanatta of Arvada, CO (right) leads

Emily Sisson of Omaha, NE at the Foot LockerMidwest Regional Championships.

Photo by Victor Sailer/www.PhotoRun.net

Colorado Runner MascotLucy Snowflake

In Partnership withCasper Windy City StridersDurango Motorless TransitFort Collins Running ClubMesa Monument Striders

Rocky Mountain Road RunnersRunner’s Roost Ft. Collins VIP Club

Southern Colorado Runners USATF Colorado Long Distance Running

USATF New Mexico

COLORADO RUNNER is published bimonthly in odd numbered months for $12.97 per year by Colorado Runner LLC, 28 Tecoma Circle, Littleton, CO 80127. Periodicals postage pending at Littleton, CO and other offices. POSTMASTER: Please send address changes to Colorado Runner LLC, PO Box 270553, Littleton, CO 80127.

Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publishers. Unsolicited manuscripts, photographs, race results or other materials are welcome. They can only be returned if accompanied by a self-addressed envelope. Please send to Colorado Runner, PO Box 270553, Littleton, CO 80127. The publication deadline for each issue is one month prior to its release.

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

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COLFAX IS BACK.America’s Main Street has a new tradition. Don’t miss the second annual Post-News Colorado ColfaxMarathon, Half Marathon & 5-person Team Relay: May 20, 2007. Visit www.coloradocolfaxmarathon.org toregister or volunteer.

Home of the 2007 WTFUSA National Wheelchair Marathon Championships & 2007 USA Track and Field Club Marathon Relay Championships

Colorado Runner 8.25x10.75 12/7/06 1:01 PM Page 1

This race begins at the Swim Beach Parking Lot in Chatfield State Park and travels south on the park road. The 5M turns onto the bike path and heads back while the 10M continues on the park road to the campground. After running past the boat ramp, the race turns onto the bike path for the return trip to the finish. This rolling course is all paved and offers great views of both the lake and the mountains.

This race begins at the Hobie Hill picnic area of Cherry Creek State Park. The course is a ten mile loop that the 20 mile runners will run twice. This year’s course is mostly paved with only two miles of wide dirt trails. The rolling course runs mostly on the park roads and bike path.

January 21, 2007 February 24, 2007

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Frosty’s Frozen Five5M/10M

Snowman Stampede10M/20M

Subscribe online at www.coloradorunnermag.com or mail this form withpayment to: Colorado Runner, PO Box 270553, Littleton, CO 80127.

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M >> LETTER FROM COLORADO RUNNER <<

Marc Witkes at lastyear’s Salida Half Marathon.

In MemoryMarc Witkes, a member of the Colorado Runner magazine staff, died suddenly in the last mile of the Tucson Marathon on Sunday, December 10. He was 40 years old. Marc worked at Colorado Runner as an ad sales representative and a writer from his home in Durango. He had a passion for running that was contagious, and he is the reason that many people in southwestern Colorado are runners today. Matt Kelly, director of the Durango Marathon, said, “he was part of the fabric of Durango and the running community; he will be missed by many people.” Marc served as the president of the Durango Motorless Transit running club for six years, from 1999 to 2005. The club’s current president Marjorie Brinton said Marc was one of the fittest people she knew. The cause of Marc’s death had not been determined by police at the time of publication. Several of Marc’s friends, including Marjorie, were at the Tucson Marathon and said that Marc appeared to be his normal self during the race. She said, “I am still in disbelief that this happened. Marc was so upbeat and happy over the weekend and at the start of the race.” He collapsed near the finish and two people immediately performed CPR on him. Marc was an accomplished ultrarunner and triathlete. He had competed in more than 30 marathons, more than 25 ultramarathons, as well as double and triple Ironmen triathlons. He was a regular participant of one of the most difficult races in the nation, the Hardrock 100. He had also completed the Sri Chinmoy 700-mile run and the Earth Journey Vermont, a 327-mile triathlon. Marc, aka “Wiggy,” was a freelance writer for several sports publications, including Ad-venture Sports and Marathon & Beyond. He also wrote a column for the Durango Herald. I will always remember Marc’s enthusiasm for competing in difficult races. He organized Wiggy’s Fun Run, a 19-mile event that followed Highway 550 over Coal Bank and Molas Pass. While that description alone would scare away most runners, Marc held the event in February, when the roads were often snow-covered. In 2004, he held the race after a 27-inch blizzard. Marc set high goals for himself. He once wrote in Colorado Runner, “I have a special place in my heart for the trails within the West Side Mountain Park. If you are really daring, you can tackle the ‘Hogsback.’ Only the strongest can run this baby. Most runners will be reduced to a thigh shivering power hike.” I think Marc thrived on finding and conquering those types of runs. He will be missed.

Derek and Jessica

Hi Derek and Jessica,You have a great publication and we definitely need it in Colorado. I read it cover to cover and enjoy seeing how my friends do in the various events.

See you out there!Val Shockley, Greenwood Village

Derek,Just got the new issue... loved the shot of our friend (Lisa Goldsmith) on the cover! Looking forward to reading what Matt (Carpenter) has to say. As always, love your mag! Best local running source in the state. Keep up the good work.

Gotta run,Bernie Boettcher, Silt

P.S.- Got my 100th win today at the Harbert Lumber Fall 5K in Grand Junction, my 217th race since turning master.Publisher’s Note: Bernie is continuing his streak of races and wins. When he wrote me this note, he had run 217 races in the past 216 weeks - that’s more than four years straight! He won 100 of those races outright and won the masters division in 176 of the races.

Hi Derek,I really enjoyed your editorial in the new maga-zine; very moving.

Megan Raymond

Derek,I have been meaning to send you a quick thank you for the great article you wrote about the Georgetown to Idaho Springs Half Marathon this year. You are so supportive of Colorado running events and we certainly appreciate all of your work and dedication.

Debbie Jensen, Idaho Springs

OKAY, HIBERNATION IS OFFICIALLY OVER. TIME TO PUT ONA PAIR OF TREK SNOWSHOES AND HEAD FOR THE NEARESTFRESHIES. CHECK THEM OUT: WWW.REDFEATHER.COMredfeather.com

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>> LETTERS TO CR <<

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>> THE STARTING LINE <<

“Far away there in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty,

believe in them, and follow where they lead.”- Louisa May Alcott

Karen Voss tackles the trails at Chatfield State Park in Littleton during the Colorado Masters Running Association Chatfield 10 Mile Trail Race in November.Photo by Derek Griffiths / Colorado Runner

>> RUNNING SHORTS <<

Running gender & age trends The Running USA Road Running In-formation Center estimates that in the last five years the male/female ratio in running events has been close to 50/50. By comparison, in 1993, the percent of women in running events was only 28%. Even though the percent of males has been decreasing for race entrants, the running ‘pie’ is larger, so the number of males in both groups has actually grown in absolute terms. The average ages for runners in the last five years of ASD reports have varied from 27.6 to 30.8 years for males and 22.9 to 25.7 for females. Race entrants, on the other hand, have always been a more mature group with an aver-age age of 34.9 for females in 2005 and 38.6 for males. Much emphasis has been placed on the Masters Division in many road races, but it’s worth noting that research indicates there are more than twice as many runners in the 18 to 24 age group as there are in the 45 and up group for each gender. The RRIC reports that in U.S. road races the percent of males in the 18 to 24 group increased from 6% in 2003 to 9.9% in 2005, but that growth was countered by a corresponding decrease in the percent of females (10.6% of the females in 2003 compared to 7.8% in 2005). The average male 5K race time for 2005 was 26:33, while the female time was 32:26. The average male 10K race time was 53:05, while females averaged one hour, 39 seconds. The average marathon time for women was four hours, 51 minutes, and 19 seconds, and men averaged 4.20:29.

San Diego celebrates 10 years of rocking and running

Escape the mountains and head to the beach for the 10th running of the Rock ‘n’ Roll Marathon in San Diego. To celebrate, the Mara-thon is offering Colorado Runner readers a $10 discount off their registration. See page 3 for de-tails. On June 3, 2007 this legendary Marathon celebrates a decade of running and rocking. This Southern Californian favorite, and originator of entertainment on the run, features live bands on 26 stages, energizing cheerleaders along the route, fantastically themed water stations and a beautiful course showcasing some of San Diego’s finest landmarks. The weekend’s cel-ebrations are kicked off with a two-day Health & Fitness Expo and conclude under the stars at a post-race headliner concert. Log onto www.rnrmarathon.com for more information.

Coloradans race in Chicago, NY Paige Higgins of Littleton (pictured) ran in the LaSalle Bank Chicago Marathon on October 22, 2006. She crossed the finish line in two hours, 48 minutes, 34 seconds. A total of 744 runners from Colorado finished the race in the Windy City. Leading the way as the first finisher from Colorado was Jason Hartman of Boulder. Jason’s time of 2:15:50 was good enough 20th place and qualified him for the 2008 Olympic Marathon Trials. Colleen De Reuck of Boulder was the first female finisher from Colorado. She finished 13th in the women’s competition in 2:33:18. In the New York City Marathon on November 5, 2006, 244 runners from Colorado competed in the race. Dathan Ritzenhein led the way with an eleventh place finish in his mara-thon debut in 2:14:01. Nikole Johns was the first female finisher from Colorado in 2:45:58.

10 coloradorunnermag.com January/February 2007

Johnson wins silver in national 24 hour championship

At the National 24 Hour Champion-ship in Grapevine, Texas on November 19, Re-becca Johnson, 37, of Lafayette placed second to women’s winner Carolyn Smith, 41, of Wis-consin. Smith’s winning distance of 139.2 miles places her fourth on the all-time U.S. women’s 24 hour list. Johnson lost the “Ultracentric” 24 Hour by just five miles, running 134.4 miles in 24 hours, which earned her a prize purse of $1,500. Stephanie Ehret, 43, of Boulder finished sixth to win $500, running 115.92 miles in 24 hours. Dorit Attias, 44, of Cerrillos, New Mex-ico rounded out the top ten by running 101.52 miles.

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Triathletes compete in Hawaii More than 1,600 triathletes crossed the finish line in this year’s Ironman World Championships in Kona, Hawaii on October 21, 2006. Each athlete completed a 2.4 mile swim, a 112 mile bike, and a 26.2 mile run. Here are the top regional finishers: 12. 08:32:38, Cam-eron Widoff, Boulder; 18. 08:39:57, Michael Lovato, Boulder; 43. 08:58:57, Tim Hola, Highlands Ranch; 74. 09:12:10, AJ Johnson, Highlands Ranch; 89. 09:17:23, Justin Hurd, Ft. Collins; 95. 09:19:22, Eric Peterson, Col. Springs; 137. 09:29:37, Kevin Dessart, Col. Springs; 252. 09:46:52, Peter Ohotnicky, USAF Academy; 283. 09:50:18, Michael Hagen, Col. Springs; 333. 09:55:37, Bryan Goding, Ft. Collins; 345. 09:57:28, Tony Tousley, Ft. Col-lins; 354. 09:58:25, Craig Howie, Longmont; 357. 09:58:54, Peter Mendes, Boulder; 365. 10:00:14, Kirk Framke, Denver. V

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>> RUNNING SHORTS <<

Self Massage TechniquesLearn to recover faster!

A lot of athletes need a way to relieve sore muscles after a tough work-out. Boulder’s Rich Poley offers a way to do just that in his new

online book Self Massage for Athletes. Poley started studying self mas-sage while training for his first Ironman distance triathlon. He believes self massage can be a cost-effective way to help runners and multi-sport athletes do everything from speeding post-workout recovery to avoiding injuries. Here are two of Poley’s techniques.

STROKE #1: GLIDINGTry seven light gliding strokes up and down your upper leg. Slightly vary the location and intensity of each stroke. Then try it on your other leg.Purpose: Gliding is a good begin-ning for every massage. It warms your skin and sends a message to your body that a massage is coming.Stroke Description: Glide your hand over your skin.Note: Massage therapists call this stroke by its French name effleurage, which means gliding or skimming.Tips: Volume, velocity, and inten-sity are three variables you can use to change the effect each stroke has on you.Volume: Try covering more skin with each stroke by spreading your fingers wide or make a “V” between your thumb and index finger.Velocity: Try varying the speed of your strokes.Intensity: Try varying the pressure applied to each stroke.

Tips: Apply greater pressure when stroking toward your heart and lighter pressure when moving away from your heart. Applying pressure in the direction of your heart assists your blood on its way back to your heart. Alternately, relax and flex the muscles you’re massaging.

STROKE #2: SQUEEZE AND ROLLSqueeze and roll the muscle between your neck and shoulder. In addition to squeezing your muscle, also pull or roll the muscle between your fingers. Try seven slow squeeze and rolls on your trapezius muscle varying the intensity of each stroke. Let your muscles relax.Purpose: Squeezing and rolling in-creases your circulation and warms your muscles. It also gives your fingers a good workout.Stroke Description: This is a two-step stroke. First squeeze the muscle, then pull the muscle and roll it between your fingers. The rolling motion moves the muscle up and down; it pulls the mus-cle away from your body. It’s similar to kneading dough.Note: Massage therapists call this stroke by the French word petrissage, which means kneading.Tips: To completely relax, try lying on your back. Focus your full attention on your muscle as it moves around between your fingers.


Sign up on the Internet at www.bkbltd.comnow through midnight, March 9, 2007.

Come run a unique urban course that winds its waythrough the streets of LoDo, along the Platte valley ending at Denver’s McCormick’s Fish House & Bar.

Call 303.694.2030 or visit bkbltd.com for more information.

9NEWS • KBCO • Coors Light • Shamrock FoodsMcCormick’s Fish House & Bar

Runnin’ of the Green!

Sunday, March 11, 2007LUCKY 7K10:15 am Sharp!

at 17th Street and Wazee, LoDo

PRESENTED BY FRONTIER AIRLINES.

Following the race there will be an unforgettableblock party with live music, corned beef and

libations. Sign up at any local Runner's Roost.

>> THE FAST LANE <<

Winners of the Colorado Runner


Constance Ahrnsbrak, 67, of Lakewood spends time taking care of her grandchildren when she’s not running on metro area trails. She won the Seniors division of this year’s Colorado Runner Rac-ing Series for runners ages 60 and older. Carol Shively, 60, of Longmont placed second and Myra Rhodes, 73, of Centennial was third in the final rankings.

When did you start running?I have run forever, even as a young girl when there was no such thing as running way back then. I don’t really have a training routine, just being able to get out and run with my friends as much as possible.Where is your favorite place to run?I love the trails, but favor the Bear Creek horse trail, east and west – it is my church, my home away from home and I can get there just by walking out my front door. Why do you run?Since I have always run, I can’t imagine not running, although that day will come. It just makes me feel good. What are your goals for 2007?My goal for 2007 is just to maintain a little bit.What is your favorite race?Well, I have many. It changes all the time. The new Greenland Trail run is one of them, and all of the Racing Underground trail races are my favorites as well.

Do these stories motivate you to run in the 2007 Colorado Runner Racing Series? For information on next year’s events,turn to page 53. There are four age categories. The winners receive prizes from the Boulder Running Company

and are featured in the January issue of Colorado Runner Magazine.

In a closely watched competition, Jim Romero, 66, of Denver won the Seniors division of the Colorado Runner Racing Series. Both Romero and Jack Barry, 68, of Littleton ran 11 races in the series, but Romero racked up more points. The 2004 winner Larry Avery, 65, placed third.

When did you start running?I started running in 1982.How do you train?My training consists of running three days a week along the Platte River. I also belong to the Denver trail running group and do trails at least once a week. Where is your favorite place to run?My favorite workout is trail running anywhere in this beautiful state.Do you have advice for runners looking to improve? I think if you want to race and improve, you have to run with someone faster than you, so that you can be pushed. Why do you run?I love to race on weekends, Saturday and Sunday. And, of course, I run to stay healthy. What are your goals for 2007?My goal for 2007 is to complete a marathon in every continent. Hopefully I will accomplish that at the Antarctica Marathon in February. Previously, I ran the Athens Marathon in 1990. Then I ran the Rio de Janeiro Marathon, the New Zealand Millennium Marathon, the Beijing Marathon in China, and the Kilimanjaro Marathon in Africa. Other International Marathons that I have competed in include the London Marathon, the Tahiti Moorea International Marathon, and the Costa Rica International Mara-thon. I still lack five states to complete a goal of running a marathon in every state.

Ahrnsbrak runs at the Best XCRace on the Planet in Boulder.

Romero at the Evergreen Town Race.

A sample of finishes for Connie AhrnsbrakRace Place Time Points

Valentine’s Day 5K 2 24:56 90

Spring Runoff 10M 1 1:29:23 100

Evergreen Town Race 10K 3 49:25 80

A sample of finishes for Jim RomeroRace Place Time Points

Spring Runoff 10K 2 1:13:04 90

ADT Marathon 3 4:04:18 80

Halloween Hustle 5K 1 23:02 100

>> THE FAST LANE <<


Victoria sprints to the finish lineat the Evergreen Town Race.

John Victoria, 52, of Love-land won the Grand Masters division by competing in 13 of 18 total races in the series. Dave O’Sadnick, 51, of Ev-ergreen competed in 15 races to earn second place. Boul-der’s Willie Pittenger, 55, finished third.

When did you first run? I started in June, 1978 while working with a guy that ran everyday. I thought he was nuts, running as much he did. My friend Joe tried to talk me into giving running a try, so I finally did. The more I jogged, the more I liked it. One day my jogging turned into running, so I have Joe to thank for getting me started. I can still remember his favor-ite brand of shoe, Saucony.

How do you train?My day starts pretty early. On Tuesday, Wednesday, and Thursday, I’m up at 3:30 and out the door by 4:20 for 7-10 miles. It’s never the same workout. Depending on the mercury level and how I’m feeling on that morning, I may do repeats or tempo runs. On Friday, Saturday, and Sunday, I’m off from work and able to get some longer quality runs in with a long run on Sunday.

Where is your favorite place to run?In Loveland, it’s the Devils Backbone for good trail running. Another place is in Colorado Springs at the Garden of the Gods park because it has a good mix of terrain.

Do you have a prerace routine? No, nothing special. I like to stick to my daily routine, getting a good night’s sleep and getting up early on race morning. I don’t like to be stressed out on race day.

Do you have advice for runners looking to improve?All I can say is to find a training routine that works for you, train hard, train smart, be consistent and don’t forget to rest. Your body knows best.

Why do you run? Running is a major of part of my life, it’s like having a cup of coffee in the morning - part of my routine in life. I like the way it makes me feel. I enjoy the competition. It’s a challenge to myself, keeping my body and mind working as one.

What is your favorite Colorado race? I don’t have a favorite race only because I haven’t raced them all yet. However, I did enjoy the Greenland Trail race this year.

A sample of finishes for John VictoriaRace Place Time Points

Oatmeal Festival 5K 1 18:26 100

The Best XC Race 1 24:36 100

Runnin’ of the Green 7K 1 24:16 100

Barr Trail Mountain Race 1 1:51:50 100

Rim Rock Run 1 2:36:31 100

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1� coloradorunnermag.com January/February 2007

Erik Packard, 41, toured the state this year in his quest to win the Masters division for a second straight year. The Grand Junction resident and mathematics professor at Mesa State College ran 14 series races to capture the winner’s title. Boulder’s Andy Ames, 43, was the runner-up and Keith Johnson, 44, of Little-ton earned third place.

How do you train?I usually do two interval type runs per week and a race or long run, plus easy days. I run almost every day. I average around 80 miles a week.What is your favorite workout? I think track intervals help the most. I guess I would pick 10 1000’s with 60 seconds recovery. If I’m in shape, the pace seems too fast after about the third one, but my body can maintain pace all the way to the tenth. It’s a good feeling the rest of the day after completing this workout. I also like 10 800’s with 2:40 recovery and 12 400’s with 90 seconds recovery.Do you have advice for runners looking to improve? Improvement happens in small steps, usually when you’re not looking. Improvement will happen with consistency over a long stretch. I recommend interval workouts. I’ve made the mistake of treating each interval workout as a chance to PR on the workout. Once in a while that’s OK, but most of the time you have to turn the jets down just a tad and stay more within your limits.Why do you run?There is no feeling like being able to go out and run pretty fast and have your body handle it. Take for example interval runs where a quarter of the way through you are thinking this is going to get too hard, yet it never gets too hard. Or take races where you start out running and the pace just seems too fast, yet you can maintain. The difference between ultra-fit and just healthy is just about as big a difference as between healthy and sick. I like feeling sore after a race, its great evidence you just put your body to good use.What is your favorite Colorado race?The Rim Rock Run, followed by Georgetown to Idaho Springs Half Marathon. There are so many other great races too. My favorite low key race is the Glenwood Canyon Shuffle.Is there anything else we would want to know?I’ve climbed 219 peaks in Colorado over 13,000 feet. Yet I will never be a trail runner.

Polly Zimmerman, 51, of Golden competed in 12 of the races in this year’s Colorado Runner Racing Series to beat Boulder’s Susan Hering, 53, for the champion’s title in the Grand Masters division. Peggy Muhn, 54, of Wheat Ridge placed third. Zimmerman works as a program fitness coordinator for the city of Lakewood.

When did you start running?I started running years ago, and ran off and on until after I had my first daughter in 1984. That’s when I met Peggy Muhn and we have run together ever since, so about 22 years.How do you train?I run with my faster friends, Peggy, Bill Smitham, Dave O’Sadnick. We meet usually after work and run on the west side of town. Our usual route is on some ditch trails that are near South Table Mountain in Golden.What is your pre-race routine?My pre-race routine, after years of running, is... warm-up one to two miles easy, stretch, watch my fast friends do pick-ups, and joke around to relax my brain before the race.Do you have advice for other runners?The best way to improve is to run consistently, which as you age, means try to avoid injuries as much as possible. I was out for two years with plantar fascia problems.Why do you run?I love to run, sometimes because of the social aspect, and sometimes, just to be outside. I hate to run on the treadmill. I only do it when it is really icy. What is your favorite race?The race series has opened my eyes to some fantastic races, most recently Rim Rock, but my all time favorite and motivator is the Boulder Bolder. What are your running goals for 2007?The race series has been so much fun, humbling, when I see some of those extremely elite runners of all ages, who fly past me, but it has kept me focused on training. I realized that my worst races were the ones that motivate me the most, so my goals next year are to face some of those really hard ones.

Zimmerman at the Valentine’sDay 5K in Denver.

Packard competes in the HorsetoothHalf Marathon in Fort Collins.

A sample of finishes for Polly ZimmermanRace Place Time Points


Garden of the Gods 10M 2 1:27:17 90

Rim Rock Run 4 3:26:12 70

A sample of finishes for Erik PackardRace Place Time Points


Colorado Marathon 1 2:50:30 100

Race For The Cure 5K 1 17:10 100

>> THE FAST LANE <<


Boulder’s Peter Vail, 32, won the Open division in this year’s Colorado Runner Racing Series. Vail was followed by Anton Krupicka and Scott Lebo, both of Colorado Springs. There isn’t an Open division winner for women this year because no one earned enough points to qualify.

How do you train?I train with the newly renamed Boulder Distance Project, coached by Steve Jones. It is a great group of about 10-12 runners who work full-time and try to keep up with Jonesy’s programs. Over the last four years, I have probably averaged well over 100 miles/week on 12-13 runs per week. This includes an interval ses-sion, hill workout, a long run and almost always a race on the weekend. However, I am trying something new right now - 85 miles/week on nine runs. My body just needs the extra recovery!What is your favorite workout?Any workout is great when the group is together, whether it be hill repeats on Gillespie chasing the legends (Deak, Plaatjes, etc.) or two-minute intervals on the grass at Kitt Field at CU. Long Intervals at Marshall Road just plain hurt - trying to keep up with much faster training partners!Where is your favorite place to run?I love recovery runs on Switzerland Trail, but on a nice day, running up to 10,000 feet+ on Sourdough Trail above Nederland is a treat. I’m so glad I meet the Burrells with the La Sportiva-GoLite Mountain Running Team or else I would have missed out on so many trails!Do you have a prerace routine?I drink a Coke, eat a bar, take two puffs of my asthma medication, then usually warm up easy for about 20 minutes. I may do a few sprints/strides before the Anthem is played and gun goes off!What are your goals for 2007?My main goal for 2007 is to qualify to represent Canada in the marathon at the World Championships in Osaka. I need to run at least sub-2:18 (my best is 2:21). But this really means my goal is to be race-ready with no injuries, so that I can utilize all the training accumulated over the past year!What is your favorite Colorado race?The Evergreen Town Race is my favorite, although Barr Trail Mountain Race is a close second. The 10K coming down Bear Creek Parkway is fast even at 7,500 feet of elevation. Most people come out of the race talking about personal bests, but I would venture they haven’t really raced at sea-level for comparison. In the past two years it’s come down to the last 400 meters. Both times I have lost to great runners.

Tanya Poel stays busy as a United Airlines pilot and instructor. When she’s not flying high in the sky she’s flying on the roads. The 41-year-old Boulder runner won this year’s Masters division. Greeley’s Jenny Weber, 49, placed second and Karen Voss, 41, of Denver earned third.

When did you start running?I started running competitively as an adult in 1997 when I lived in Fort Collins (I moved to Boulder with my husband in 1999). I was fortunate to meet a local group of accomplished women runners who invited me to participate in their weekly workouts; they gave me great advice and support during my first years as a serious runner.How do you train?I think I train like most serious runners. I have a buildup/base mileage phase, an intensity phase, a racing phase and then a rest period. However, since I do not have a coach anymore, I plan my workouts and races weekly since my work schedule is very erratic and varies greatly week to week. This approach provides flexibility and I can give myself permission to have an easy week if my work schedule seems particularly challenging during a certain string of days.What is your favorite workout? My favorite workout is any workout that I can meet a friend early in the morning and we can catch up and chat during the warm-up, work hard for the intensity portion and then enjoy the cool down afterwards. My bread and butter workout is an interval workout which is six to eight times three minutes hard, two minutes moderate. It can be intense since the two minutes in-between the intervals aren’t an easy effort.Where is your favorite place to run? My favorite place to run is around Lake Estes in Estes Park near my parent’s home.Why do you run?I run because I met most of my friends through running; I run because it gives me a sense of accomplish-ment; I run because it relieves stress; I run because it gives me discipline; I run because it makes me feel good; I run because I am competitive; I run because I can.What is your favorite race?The Boulder Downtown race series in the summer. It is a three race series from June through August on Thursday evenings and the distances are short and fast, including the well-known Pearl Street Mile.

Poel rounds a corner atthe Evergreen Town Race.

Vail sprints to the finish of theHalloween Hustle 5K in Denver.

A sample of finishes for Tanya PoelRace Place Time Points

Spring Runoff 10M 1 1:05:32 100

Horsetooth Half Marathon 1 1:28:04 100


A sample of finishes for Peter VailRace Place Time Points

Runnin’ of the Green 2 20:30 90


Halloween Hustle 5K 1 15:51 100

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Health & Fitness Expo • Live Entertainment • Food, Fun, & Great Competition!Presented By Sunriver Vacations

www.sunrivervacations.com

www.racecenter.com/pacificcrest

Health & Fitness Expo • Live Entertainment • Food, Fun, & Great Competition!Presented By Sunriver Vacations

www.sunrivervacations.com

www.racecenter.com/pacificcrest

WAIVER/RELEASE ALL ATHLETES: PLEASE READ CAREFULLY AND SIGN. I acknowledge that a multi sport or run/walk event can be a test of a person’s physical and mental limits and carries with it the potential for death, serious injury, and property loss. I HEREBY ASSUME THE RISKS OF PARTICIPATING IN THIS EVENT. I certify that I am capable of completing applicable disciplines (swim, bike, run for TRI/DU or run/walk for 10k/5k) and that I am physically fit and that I have sufficiently trained. I agree to abide by the competitive rules. I hereby take the following action for myself, my executors, administrators, heirs, next of kin, successors and assigns, or anyone else who might claim or sue on my behalf, and I hereby waive, release and discharge from any and all claims, losses, or liabilities for death, personal injury, partial or permanent disability, property damage, medical or hospital bills, or theft which may arise out of relate to my participation in this event. I agree not to sue and hold harmless any and all persons, sponsors, volunteers, participants or government agencies for any and all claims or liabilities that I have waived, released or discharged herein. I further agree to return the Timing Chip issued to me at the completion of the race or to pay a $20 replacement charge. I hereby grant full permission to AA Sports, Ltd. and/or agents authorized by them to use any photographs of this event for any legitimate purpose at any time. I HEREBY AFFIRM THAT I AM EIGHTEEN (18) YEARS OF AGE OR OLDER, I HAVE READ THIS DOCUMENT, AND I UNDERSTAND ITS CONTENTS. All participants must sign below. If less than 18 years of age, print minor’s name. Parent/guardian of participating minor must sign on the signature line. A parent’s/guardian’s signature will hereby acknowledge and execute the foregoing waiver release and on behalf of the minor named herein. The signature(s) below will hereby authorize medical treatment for any injuries sustained during the event. It is understood that parent/guardian assumes full risk and on behalf of said minor. Entries are non-transferable and non-refundable.

SIGNATURE(Individual or Team Member)

SIGNATURE(Parent/Guardian if under 18)

Date

TEAM INFORMATION (TRI & DU EVENTS ONLY)

Relay Team Name: (Team Name Limit: 20 Characters)

––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– ––––––– –––––––

Team Member Discipline (Triathlon/Duathlon only):

TRIATHLON: ❏ Swim ❏ Bike ❏ Run DUATHLON: ❏ Bike ❏ Run

Team Category:

❏ Men’s ❏ Women’s ❏ Mixed

Team Age Division (combined age of all team members):

TRIATHLON: ❏ 105 & under ❏ 106 & over DUATHLON: ❏ 0-70 ❏ 71-90 ❏ 91+

Teammate’s Name(s):

_______________________________________________________________________________________________________________________________________________________________________________

ENTRY FEE (Payable to Pacific Crest Triathlon)Entry Fee: $ ____________Bus Transportation Fee: $ ____________TRI NorthWest Member # _____________________ $ (___________) (members deduct $5)USAT Member Member # _____________________ $ (___________) (USAT non-members participating in the Half-Iron or Duathlon need to purchase a $10.00 day membership

TOTAL ENCLOSED $ ____________

2007 PACIFIC CREST INDIVIDUAL OR TEAM ENTRY FORM

TEAM ENTRIES (TRI/DU ONLY): Photocopy this form. Have each team member fill out their own individual form completely, as well as all team information fields. Make checks payable to Pacific Crest and mail to: AA Sports, Ltd. / Attn: Pacific Crest / 4840 SW Western Ave., Ste. 400 / Beaverton, OR 97005. Must be postmarked by June 15, 2007. Or submit completed form during IN-PERSON REGISTRATION/PACKET-PICKUP at Sunriver Village Mall. For online registration, confirmations and complete event details to: www.racecenter.com/pacificcrest

Please print clearly and fill out completely. Entries will not be processed without waiver signature(s).

EVENT (Must choose one): FRIDAY, JUNE 22: ❏ Kid’s Splash, Pedal ’n Dash

SATURDAY, JUNE 23: ❏ Half-Iron Tri ❏

Endurance Du ❏ Marathon ❏

Half-Marathon

SUNDAY, JUNE 24: ❏ Olympic Tri ❏

Olympic Du ❏ 10K Run/Walk ❏

5K Run/Walk ❏ 1-Mile Kid’s Dash ❏

1/2-Mile Kid’s Dash

INDIVIDUAL OR TEAM MEMBER Individual Team (Triathlon & Duathlon events only) CO RUNNER Name Birthdate

/ /

Gender

❏ M ❏ F

Address ChampionChip # ADULT T-SHIRT SIZE (if applicable)

❏ XS ❏ S ❏ M ❏ L

City State Zip Age on YOUTH T-SHIRT SIZE Race Day

❏ YS ❏ YM ❏ YL

Phone (day): Email (non-business): Optional Divisions:

❏ Clydesdale ❏ Athena (200 lb.& over) (150 lb. & over)

❏ XL ❏ XXL (add $2)

BUS TRANSPORTATION TO LAKEFor Triathlon & Duathlon Participants & Guests Buses will run from 6:30am - 8:00am every 15 minutes. Please indicate what time slot you would like & how many tickets. Tickets $10.00/person.Time:_______________ Alternate Time: _______________■ Self ■ Guests (# of guests ___________) Total Quantity:____________ at $10.00 each = $_______________

ENTRY FEES/PAYMENT (No Refunds or Transfers)

All Events include a Commemorative T-shirt and Finisher Medal

Rec’d by 5/31 6/1-6/21 6/22-6/24

■ Kid’s Splash Pedal-n-Dash $25 $25 $25

■ Half-Marathon Run/Walk $40 $50 $60

■ Marathon Run/Walk $70 $80 $90

■ Half-Iron Triathlon $175 $195 $225

■ Half-Iron Tri Team (ppr) $80 $90 $100

■ Endurance Duathlon $175 $195 $225

■ Endurance DU Team (ppr) $80 $90 $100

■ Olympic Triathlon $70 $75 $80

■ Olympic TRI Team (ppr) $40 $45 $50

■ Olympic Duathlon $70 $75 $80

■ Olympic DU Team (ppr) $40 $45 $50

■ 5K Run/Walk $25 $35 $40

■ 10K Run/Walk $25 $35 $40

■ Kid’s 1-Mile Dash $12 $12 $12

■ Kid’s 1/2-Mile Dash $12 $12 $12

T “The first 50 miles are all physical. The second 50 are all mental,” says ultra run-ner Stephanie Ehret who’s run and won her share of 50-plus mile races. Tackling the distance has never been a problem for her physically. “As a runner, the longer the race is, the better I get, and the stron-ger I feel,” she says. Mentally, she pushes through because her desire to compete and complete long distance runs is strong. Her husband, Peter Bakwin, is the same way. “I love running,” he says. “I don’t really look at it as training. It’s just what I do, how I spend my free time.” Like most runners, getting out four or more times a week is just part of their lifestyle. Unlike most runners, Steph-anie and Peter approach the sport as a way to enhance their lives mentally and spiritually, as well as physically. “The physical and mental components are completely linked,” says Peter. “You really can’t separate them out in the experience.” Pe-ter talks about his long runs as being filled with joy; “the surroundings seem exquisitely beauti-ful and touch my heart with such delicacy. Then there is elation and running seems effortless. Energy enters my body from somewhere else and I am in the moment.” “It’s the peacefulness when you’re out in nature,” Stephanie adds. “There is something about being in motion and feeling my own heart

beating and the sweat running down my face. It makes me feel more alive, more human, which in turn makes me feel more connected to other people.” It also helps her erase judgments. The longer she runs, the more worn down she gets physically, which in turn allows her mind to accept new ideas. “That’s when judgments fall away. Blaming and criticism and self doubt and self images and all that crap that blocks us from connecting with people in the world disap-pears.” It’s that kind of focus that helps these two ultra runners go the distance. Their mental approach to running helps them maintain their goals on and off the road. And while 50 or 100 mile races are not for everyone, every runner usually has a mental roadblock to overcome. Getting through the brain blocks that can cripple an otherwise great run or race can be challeng-ing, but not impossible, as long as you train for cognitive as well as physical endurance. “Most people under-perform in rac-es,” says sports psychologist and Olympic run-ning coach Bobby McGee. In fact, he says, only nine percent of athletes perform up to their po-tential. Why? Because they haven’t completed the mental component of race training. Not only are they fearful of being too uncomfortable dur-ing the race, they’re fearful of falling short of their race goal and as a result, they psych them-selves out of a good performance, says McGee. “Only nine percent of people perform as well in races as they do in training.” The

reason, he says, is they haven’t mentally pre-pared to live up to their expectations on race day. “There’s a weight of expectation. People become attached to a certain outcome in a race. They run with a brick in their back pocket and end up putting too much stress on themselves.” Distance runner, triathlete and head coach of Fast Forward Sports Scott Fliegel-man has a motto: “When you’re pre-recorded for success, just press play.” In other words, when you’ve trained your body and your mind for a race, you’ve pre-recorded all the elements you will need to succeed on race day. “In my three months up to the race, I record the nec-essary music I need for race day and it lessens the anxiety because I don’t have to do anything magical or miraculous on the day.” That “music” can include positive self-talk, a well-defined goal, visualization, and acceptance of pain. “Find comfort in discom-fort,” says Fliegelman. “During a race, if we’re pushing ourselves, we’re going to feel a level of discomfort.” It might be in the legs, it might be in the lungs. Either way, when athletes accept the pain and even embrace it, Fliegelman says they will run to the best of their ability. “The less experienced runners are with discomfort, the more likely they will find a moderately comfortable pace on race day and just hope that it’s the right pace. And, as often as not, they get to the finish line and say, ‘I could have gone faster.’” McGee says the first thing he does

>> TRAINING SMARTS <<

by Stacey Farb

Mental MarathonGetting through the brain blocks that hurt your races

Some people call them crazy. Some say they’re selfish. But distance runners and enduranceathletes say they are just doing what comes naturally. Not only can their bodies handle the

physical demands of their chosen sport, but they’ve trained their minds to accept it.


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with his athletes is address the negative voice. “I have them look at the internal dialogue pre-race and pre-training.” McGee has his runners take note of their thoughts during training to gauge their preparedness for a hard, speedy workout. Then he has them reflect on their thoughts just before a race. “And if there’s a distinct disparity there, then we need to recognize that the way they’re thinking of races is disempowering and we need to replace those thoughts with some-thing positive so it becomes second nature.” In other words, you gotta fake it ‘til you make it. And believe it or not, it works. Accepting discomfort and boredom during endurance runs are key elements Bak-win needs to finish a race. Pain and boredom, he says, “are usually accompanied by doubt. I doubt I can finish the run, much less perform well in the race. It seems a chore to put one foot in front of the other. When I get in my head and fuss about the miles and how I feel, then things can be very difficult.” Once he con-verts the negative self-talk into performance af-firmations, the run and the race take on a new meaning and experience for him. Rather than allowing his mind to focus on the physical pain, Bakwin forces himself to see the environment around him. Similarly, Fliegelman says he focuses

on the aid stations during an Ironman race. In fact, he doesn’t even consider the running por-tion of an Ironman to be a marathon. “If you get off your bike and think I have to run a marathon, you might as well quit. If you think of it as the same run as the New York or Chicago or Boston Marathon, you couldn’t do it because you’re in so much agony. So I don’t even use the word ‘marathon.’ Instead, I consider it to be 26 con-secutive repeats from aid station to aid station.” Another important component to achieving a race goal is having more than one goal. “Most of us are racing the clock,” Fliegel-man says, “and I think it’s dangerous to make adjustments to our pacing on the fly.” Endur-ance sports deplete blood sugar, which affects the brain’s ability to reason and stay focused. “As the race goes on, we get dumber and dumber so I think we need to have pre-scripted goals to rely on.” For example, select one goal to race in perfect conditions. Select another goal depen-dent on weather and other conditions one can-not control. Perhaps you were up all night with your daughter who was sick with the flu, or you woke up with a headache. Having multiple race goals to compensate for uncontrollable events allows runners to have a positive outcome on race day. That way, race day isn’t about all or nothing.

But the number one item needed to go the distance, no matter what that distance is, is desire: you have to want it and you have to agree to challenge yourself and accept the com-mitment, even on difficult days. For Peter, the hardest part of any race “is dropping the entry into the mailbox. Once that’s done, I feel committed.” “I’ve always felt like my secret weap-on is my love of the sport,” Stephanie says. “I also remind myself that the process is more im-portant than the outcome, that racing is some-thing I choose to and love to do. I remember that some of my most difficult races have been the most transformative and that many races I have won were quickly forgotten.” It’s like the old adage: those things that are hardest won are often what we cherish most.

>> TRAINING SMARTS <<

Mental Exercises• Positive self talk; ditch the doubter• Remind yourself of your original goals• Redefine success and have several goals going into a race• Visualize success• Practice mental focus• Find comfort in discomfort• Accept what you cannot control


“Most people under-perform in races,” says sports psychologist andOlympic running coach Bobby McGee. In fact, he says, only ninepercent of athletes perform up to their potential. Why? Becausethey haven’t completed the mental component of race training.

Road Races ~ Multi-SportEvent Management and Timing Services

2007 Events Calendar and Information:

www.bkbltd.comUpcoming Events:

Kipture Primary School Foundation andSteve Muniz Memorial Library:

WWW.BKBLTD.COM/KENYA.HTM

January 28Polar Bear 5K, Denver

February 04Super Bowl 5K, Denver (Denver Race Series Race 2 of 4)

February 11Valentine’s Day 5K, Denver (Denver Race Series Race 3 of 4)

February 18President’s Day 5K, Denver (Denver Race Series Race 4 of 4)

February 25Run The Register Stair Climb, Denver

March 11Runnin’ of the Green 7K, Denver

March 17St. Patty’s Day Run for the Green 5K, Highlands Ranch

March 18Orphans of Violence 5K, Denver

BKBL I M I T E D

We provide all the support andinspiration you need - you raise funds

for lifesaving cancer research.Visit www.teamintraining.org/rm

or call (303) 984-2110

Walk or Run, Half or Full Marathon • 100-Mile Cycle Rides • Triathlons

3rd Annual

also 25K and 8M trail races

www.Greenland50k.com

Saturday,April 14, 2007

Estes Park has long been a popular mountain playground for runners and bikers. The area offers hun-dreds of miles of paths for breath-

taking mountain trail runs, and it lures road bikers with popular paved routes, like Trail Ridge Road. The charming mountain town also hosts the Estes Park Marathon every year on Father’s Day weekend. During the winter, visitors come to the area to cross-country ski and snowshoe. While there are numerous bed and breakfasts and hotels for athletes to frequent when they want to spend the night in the area, there is now a new guest house, called Active at Altitude, that hopes to compete by renting rooms to local athletes and sporty out-of-town vaca-tioners. Terry and Jacqui Chiplin are the founders and owners of Active at Altitude. Their seven-bedroom home sits near 8,000 feet and offers generous mountain views. They have six rooms for rent that can hold up to 15 guests in all. “Our main philosophy is to provide a base and environment for people to be active,” Terry said. The Chiplins relocated to Estes Park from Bath, England just a year ago. It was there that the couple first got the idea to create a guest house near Boulder, Colorado. They were searching for an established facility that catered to athletes for an extended trip to the internation-

ally-known running mecca, but were surprised when they couldn’t find anything. The couple had wanted to move to Colorado since they had first visited the state in 1998. The idea for es-tablishing a residential athletic training facility gave them the courage to fulfill that dream. Terry and Jacqui are both dedicated runners and, in fact, went on a run for their first date. Jacqui hopes to complete her first half marathon next year and Terry has competed in races from the 5K to the marathon, and has also participated in several sprint triathlons. In Eng-land, he coached running groups to compete in the London Marathon and studied sports, nutri-tion and life coaching. Now he wants to use his knowledge of coaching, nutrition, and physiol-ogy to help runners here. Terry believes his retreat is the per-fect place for runners to get away. “If they don’t know the area, it gives them an opportunity to try something they haven’t experienced. If they do know the area, it gives them a chance to stay with us and explore the outdoors.” The Active at Altitude guest house is tucked away on a mountainside, a 10 minute drive from downtown Estes Park and approxi-mately 35 minutes from Boulder. Nightly rates are $75 to $100 a night. The home features three upstairs bedrooms and a more private finished basement with three bedrooms, a family room and kitchen. Terry says he can prepare meals for guests or they can prepare their own. When I visited, he prepared a delicious fresh vegetable and tofu pasta with pesto, along with soy ice

cream and strawberries for dessert. He did of-fer to ruin a little of the healthfulness, though, by offering beer as an after-dinner drink. Since my typical diet consists of Chipotle burritos and french fries, I could practically feel myself los-ing weight. Terry offers coaching programs to his guests, as well as trail maps recommend-ing nearby running routes. He also can bring massage therapists to the house for guests who want to indulge in a little TLC. Triathletes are encouraged to visit the aquatic center in Estes Park, which has a 25 meter indoor pool. He is considering adding a home gym, but currently just has a few weights in the garage. So far, a group from the Bolder Boul-der training club has stayed at the house and a group from Fleet Feet Sports in Boulder held a running retreat there. While the couple is mar-keting the house to runners in Great Britain who want to experience the performance-enhancing benefits of training at altitude, they also hope that more local athletes and groups come to en-joy the beauty of Estes Park. For more information, log onto www.activeataltitude.com.

>> TRAINING CAMP <<

Active at AltitudeA new Estes Park training facility tries to lure athletes and tourists


Owner Terry Chiplin enjoys a dailyrun on a trail near his house.

A view of the Active at Altitude house.

by Jessica Griffiths

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Walking. It’s easy. Anyone can do it. It’s not really exer-cise. It’s for people who can’t really exercise. Well, if you think it’s that easy, try “walking” to the top of one of our local peaks. Studies show that at speeds greater than four miles per hour (15 minutes per mile pace) walking is less efficient than running, making it more strenuous than running! Consider then that the racewalking world record for a 50K is a sub seven minute pace, and the 20K record is sub 6:30 minute pace. Now, how easy is that? In reality, walking is the best exercise for most people. It is con-venient, requires very little specialized equipment, and most people are already familiar with the technique. It is also easy to alter the difficulty of your workout and, unlike many activities, can be performed year round. It’s a whole body exercise that is completely functional and directly re-lated to one’s quality of life. It is regularly used as a rehab tool, improving balance, strength, coordination and endurance. Technically, the difference between running and walking is that in the walking gait, there is a time when both feet are on the ground at the same time. With running, there is a portion of the gait cycle when neither foot is on the ground. As far as injuries go, the pounding of running can predispose us to overuse injuries like plantar fascitis and shin splints. This is a result of landing with three to five times our body weight when the heel strikes the ground. The stress of pounding is replaced by the stress of increased ranges of motion required throughout the lower body when speed walking

(or as I like to say, “extreme walking”). This increased range of motion is particularly prevalent in the ankle and hip joint areas. We have treated many racewalkers for shin splints and hip bur-sitis for the same reasons they occur in runners, primarily training errors. Pain usually presents after too great an increase in speed, increases in distance, or changes in training surfaces (softer to harder). This occurs more frequently in beginning racewalkers who think, “I’m just walking,”

Walking & Hip BursitisHow to treat a common injury among walkers

by Dr. Ken Sheridan


A new treatment for knee and foot painAthletes suffering through chronic heel and tendon injuries have a new treatment option. Typi-

cally, tendon injuries, including plantar fasciitis and Achilles tendonosis, are treated with rest, bracing, physical therapy, medicines or injections. In some cases, however, where ten-

dons don’t properly heal, patients are left considering invasive surgery that can involve more than ten weeks in recovery time. That is, until recently. A new, minimally invasive technique called Topaz is now being used by some of the nation’s foremost orthopedic surgeons, including local ultrarunner and Denver-based foot specialist Dr. William Farrett (pictured left). He says, “patients benefiting most from Topaz are those who have failed non surgical treatment for chronic conditions of the tendons and ligaments. The technique promotes healing by creating improved blood flow to otherwise diseased or deteriorated tissue.” As an endurance athlete, Farrett says he understands that patients want to heal as quickly as possible. “Athletes often choose this surgical modality due to the rapid healing prospect. Runners may be able to cross train during recovery after Topaz, thereby reducing the likelihood of decon-ditioning and atrophy that is often associated with more invasive surgical treatments.” During treatment, the doctor places the patient under mild sedation and after a small one inch incision is made, the damaged tendon is treated with TOPAZ technology, which delivers a pre-cisely controlled amount of radiofrequency energy that stimulates a healing response in the tissue. From start to finish, the whole process takes less than 20 minutes. For example, a patient suffering from a problem such as plantar fasciitis, which causes a painful stiffening of the arch of the foot, the traditional surgical treatment is to cut a large incision at the bottom of the foot which can flatten the arch and decrease foot stability, requiring a lengthy and somewhat painful recovery. With the new treatment, only a small incision is required, and since the Topaz treatment itself preserves the anatomical structure of the patient’s foot while inducing a heal-ing response, recovery times can be significantly shorter. Dr. Farrett says athletes can often resume running after six weeks. The Topaz procedure is covered by some insurance companies. The cost will vary from $2,000 to $4,000.

>> AVOIDING INJURY <<


>> AVOIDING INJURY <<

therefore belittling the effort and physical stress placed on the body. Hip bursitis most commonly occurs at the outside of the hip and outer thigh, in the area of the greater trochanter (see figure I). You can feel this area as a bone on the outside of the thigh, approximately one hand length below the belt line. When present, Greater Trochanteric Bursitis feels like a sharp, burning pain on the outer hip/thigh with walk-ing and lying on that side. This bursitis tends to occur more often in women runners (due to wider pelvic girdles for child birth) and racewalkers due to their ac-centuated lateral hip sway from which they derive power for their push off. A bursa is a small fluid filled sack positioned under an area where two layers of tissue slide past one another, in this case a connec-tive tissue sheath (IT band) and a bony outcropping (greater trochanter). Bursitis is simply an inflammation of this bursa. Treatment includes reducing inflammation with ice (20 min-utes on/40 off, repeat), and reducing friction in the contact area with stretching of the soft tissues. The “crossed knee” stretch (figures 2a & 2b) will help reduce the pressure between the soft tissues and the bone. Try to do one repetition, 4-6 times per day, with 30-60 second hold times.

Dr. Ken Sheridan is a certified chiropractic sports physician who spe-cializes in the treatment and rehabilitation of sports injuries at Active Care Chiropractic and Rehab in Golden. He can be reached at 303-279-0320.

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>> NUTRITION ADVANTAGE <<

Carbo-loading

by Nancy ClarkDoes carbo-loading mean stuffing myself with pasta? Should I avoid protein the day before the marathon? Will carbo-loading make me fat…? If you are a marathoner who is fearful of “hitting the wall,” listen up: proper fueling before your marathon, triathlon or other com-petitive endurance event can make the differ-ence between agony and ecstasy! If you plan to compete for longer than 90 minutes, you want to maximize the amount of glycogen stored in your muscles because poorly fueled muscles are associated with needless fatigue. The more glycogen, the more endurance (potentially). While the typical runner has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded run-ner can have about 200 mmol. This is enough to improve endurance by about 2 to 3%, to say nothing of making the race more enjoyable. While carbo-loading sounds simple (just stuff yourself with pasta, right?), the truth is many marathoners make food mistakes that hurt their performance. The last thing you want after having trained for months is to ruin your performance with poor nutrition, so carbo-load correctly!

Training Tactics The biggest change in your schedule during the week before your marathon should be in your training, not in your food. Don’t be tempted to do any last-minute long runs! You need to taper your training so that your muscles have adequate time to become fully fueled (and healed). Allow at least two easy or rest days pre-event.

Fueling Tactics You need not eat hundreds more calo-ries the week pre-marathon. You simply need to exercise less. This way, the 600 to 1,000 calo-ries you generally expend during training can be used to fuel your muscles. All during this week, you should maintain your tried-and-true high-carbohydrate training diet. Drastic changes can easily lead to upset stomachs, diarrhea, or constipation. For example, carbo-loading on an unusually high amount of fruits and juices might cause diarrhea. Too many white flour, low fiber bagels, breads, and pasta might clog your system. As Marathon King Bill Rodgers once said, “More marathons are won or lost in the porta-toilets than they are at the marathon...” Fuel wisely, not like a chow hound. Be sure that you carbo-load, not fat-load. Some runners eat gobs of butter on a

dinner roll, big dollops of sour cream on a pota-to, and enough dressing to drown a salad. These fatty foods fill both the stomach and fat cells but leave muscles poorly fueled. The better bet is to trade the fats for extra carbohydrates. That is: instead of devouring one roll with butter for 200 calories, have two plain rolls for 200 calories. Enjoy pasta with tomato sauce rather than oil or cheese toppings. Choose low-fat frozen yogurt, not gourmet ice cream.

Meal Timing NYC Marathon Queen Grete Waitz once said she never ate a very big meal the night before a marathon, as it usually would give her trouble the next day. She preferred to eat a bigger lunch. You, too, might find that pat-tern works well for your intestinal tract. That is, instead of relying upon a huge pasta dinner the night before your event, you might want to enjoy a substantial carb-fest at breakfast or lunch. This earlier meal allows plenty of time for the food to move through your system. You can also carbo-load two days before if you will be too nervous to eat much the day before the event. The glycogen stays in your muscles until you exercise. Then graze on crackers, chicken noodle soup, and other easily tolerated foods the day before the marathon. You’ll be better off eating a little bit too much than too little the day before, but don’t overstuff yourself. Learning the right balance takes practice. Hence, each long training run leading up to the endurance event offers the op-portunity to learn which food—and how much of it—to eat. I repeat: During training, be sure to practice your pre-marathon carbo-loading meal so you’ll have no surprises on race day!

Weight Gain Runners who have properly carbo-loaded should gain about one to three pounds—but don’t panic! This weight gain is good; it re-flects water weight and indicates you have done a good job of fueling your muscles. For every ounce of carb stored in your body, you store al-most three ounces water.

Fluids Be sure to drink extra water, juices, and even soda pop, if desired. Abstain from too much wine, beer, and alcoholic beverages; they are not only poor sources of carbs, but can also hinder your ability to perform at your best. Drink enough alcohol-free beverages to produce a significant volume of urine every two to four

hours. The urine should be pale yellow, like lemonade. Don’t bother to over hydrate; your body is like a sponge and can absorb just so much fluid.

Protein Many marathoners eat only carbs and totally avoid protein-rich foods the days before their event. Bad idea. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat protein—such as poached eggs, yogurt, turkey, or chicken—as the accompaniment to most meals (not the main focus), or plant proteins such as beans and len-tils (as tolerated).

Event Day Loading up on carbs is just part of the fueling plan! What you eat on marathon day is critically important and helps to spare your lim-ited muscle glycogen stores. By fueling yourself wisely both before and during the event, you can enjoy miles of smiles.

Tools To Help You Carbo-load When carbo-loading, you want to consume about 3 to 5 grams carbohydrates per pound of body weight. This comes to a diet with about 60% of calories from carbohydrates. Divide your target grams of carbohydrates into three parts of the day (breakfast+snack; lunch+snack; dinner+ snack), and choose foods that help you hit your target. You can find carbo-hydrate information on food labels and at www.fitday.com. Here are sample 50 gram carbohy-drate choices for the foundation of a meal or snack:Wheaties, 2 cupsNature Valley Granola Bar, 2 packets (4 bars)Thomas’ Bagel, 1 (3.5 oz)Bananas, 2 mediumOrange juice, 16 ouncesApples, 2 mediumRaisins, 1/2 cupPepperidge Farm multi-grain bread, 2.5 slicesBaked potato, 1 large (6.5 ounces)Pasta, 1 cup cookedRice, 1 cup cookedFig Newtons, 5Flavored Yogurt + 3 graham cracker squares

Nancy Clark, MS, RD, CSSD is board certified as a specialist in sports dietetics. See www.nancyclarkrd.com and www.sportsnutri-tionworkshop.com for more details.


Tips for runners and triathletes

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2007 Colorado Runner Racing SeriesSponsored by the Boulder Running Company and Colorado Runner

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 and the top three runners in each division

will receive awards from the Boulder Running Company.

Criteria used in determining Racing Series races

(in this order):1. Location

2. Race organization3. Race distance

4. Date of the race5. Quality of the field

6. Size of the race

2007 Racing Series Schedule Date Name Distance Location

January 13 Oatmeal Festival 5K LafayetteMarch 11 Runnin’ of the Green 7K DenverMarch 17 Sharin’ O’ The Green 5K Ft. CollinsApril 1 Platte River Half Marathon Half Marathon DenverApril 14 Greenland Trail Races 8M GreenlandMay 6 Colorado Marathon Marathon Ft. CollinsMay 12 Alex Hoag Run For Sunshine 5K Colorado SpringsMay 20 Colorado Colfax Half Marathon Half Marathon DenverJune 10 Garden of the Gods 10M 10M Colorado SpringsJune 16 Steamworks Half Marathon Half Marathon DurangoJune 28 Spring Creek Memorial Trail Run 9M Steamboat SpringsJuly 4 Palmer Lake Run For Independence 4M Palmer LakeAugust Georgetown to Idaho Springs Half Marathon GeorgetownSeptember 15 Run For The Resource Center 5K ConiferSeptember 16 Farmer’s 5000 5K Wheat RidgeSeptember 30 Boulder Backroads Half Marathon BoulderNovember 11 TTTS Run For Hope 5K 5K Denver

RacingSeries

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 aged 39 and under. The masters divsion is for runners 40-49. The grand masters division is for runners aged 50-59. The seniors divsions is for runners 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 events listed will be scored. Your division is based on the first race of the year that you score in.

Scoring System Place 1 2 3 � 5 6 7 8 9 10All Divisions 100 90 80 70 60 50 40 30 20 10

NEW FOR 2007:An award will be given to the runner who runs

in the most races!

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When you watch Patrick walk, his form is so good that he looks like one of those little stick figures in all the race walk instruc-tional books, except that the stick figures don’t look blurred as his means of locomotion does. His posture is great. He’s the kind of walker the judges point to as doing it the right way, ex-cept, of course, that if he’s that smooth and that fast, he must be lifting. The rule that race walk judges must adhere to is that the “lifting” has to be visible to the human eye before it can be counted as a disqualifier. So Patrick is seldom disqualified. Patrick Collier started race walking as a result of a good track and field organization and team coach who recognized his potential.

He competed for the first time in the New Eng-land Championships late in 2002. He said the team coach for Athletics East, Dave Sullivan, asked him if he would be interested in volun-teering for the 3000 meter race walk. Patrick said he thought, “Why not?” The weather was cloudy and raining. He said he finished third or fourth with a time of about 17 minutes. He was encouraged when everybody thought he had a good time and good technique. Dave told him it seemed he was a natural at it. Dave Sullivan’s recognition and his encouragement to continue the sport is what is needed for the program to thrive. That advice led Patrick into a firmly established Olympic sport at which he could and does excel. He said, “I have been at it for almost four years, and I hope to kick butt until I qualify for the 2008 Olympics.” We are all rooting for him. Patrick started competing seriously in 2003. He ran a mile race at Dartmouth in January of 2003. His resume shows four major competitions in 2004, including the USA 15k Race Walk National Championships on June 13 in Lincoln Park, RI. He placed 11th with a time of 1:22:40. (First place in that race had a time of 1:04:40.) In 2005 Patrick was again in four major competitions, the last of which was the USA 15K National Championships on August 7 in Watertown, MA. In that race he got second place with a time of 1:11:47. Patrick took sixth place at the 2006 USA 20k Team Trials in April at Hauppauge, NY. His time was 1:34:29. It looks as if Patrick is getting faster

and faster as he continues his career in New Mexico under the tutelage of Judy Clymer. She is a long-time race-walk official, walker and trainer on the race walking scene in Albuquer-que. The New Mexico Association nominated her as “Outstanding Contributor to Race Walk-ing for 2005.” There is one other thing which should be mentioned about Patrick Collier. He is giving back. Last July, Patrick was the event manager for the New Mexico Senior Olympics. That in-volved presiding over the conduct of the races, coordinating the activity with other track and field offi-cials, getting vo lun tee r s and keeping and report-ing results of the races. It is rather un-usual to find an athlete who works both sides: that of the athlete, and that of the officials who make the races pos-sible. He is to be com-mended.

Submitted by Marjorie Holmes, Race Walk Chair

Rising star in NM race walkingPatrick Collier is fated to bring fame to his adopted state

With a unified look capturing the aspira-tions of the sport and the inspiration of its athletes, USA Track & Field unveiled a new logo and brand-ing campaign for the organization. The new look was introduced at the Opening General Session of the 2006 USATF Annual Meeting in Indianapolis. The logo features red wings surrounding a blue star, located over a graphic of “USA Track & Field.” The mark is the centerpiece of a new image for USATF that includes lettering with a clean, mod-ern look, and a deepened color palette. The look will anchor a branding campaign that will be implemented over the next 18 months and will take the organization into the next Olympiad and beyond. The new logo will be applied to all USATF merchandise, website presences, publications and of-ficial correspondence and other materials. Individual logos for each of USATF’s 57 Associations, based on the new mark, have also been in development. “The new brand I.D. system effectively uni-

fies USA Track & Field, conveying that we are a premi-um brand,” USATF CEO Craig Masback said. “Using the classic track and field imagery of the winged foot, the logo will apply to all areas of the organization, from grass roots to our elite athletes. Members and fans of the sport will be able to see that mark on our athletes and be able to feel like they’re part of it.” New products featuring the logo, including Nike Dri-fit apparel, were unveiled at the USATF An-nual Meeting in late November and early December. Additional items will be available at the USATF online store. Items are expected to be available via retail out-lets in the third and fourth quarters of 2007. “This new look will speak more clearly to consumers and allow the brand to go to market,” USATF Marketing Director Ivan Cropper said. “It also provides an even stronger platform for our corporate partners as we look to expand and strengthen our mar-keting efforts in the future.”

USATF unveils new logo and new look

New Mexico

www.usatfnm.org

Collier nears the finish of the 2006 USA20K Team Trials in Hauppage, NY.

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505-884-5300www.heartnsolesports.com

505-856-9377www.the-athletes-edge.com

USATF New Mexico thanks the following local sponsors for their support:

505-299-8922www.fleetfeetalbuquerque.com

505-820-2523www.RunSantaFe.com

New Mexico’s #1Running Company


New Mexico

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Albuquerque Scholarsat Foot Locker Champs

Matt Tebo of Eldorado HighSchool finishes fifth in 15:28.

Ben Johnson of AlbuquerqueAcademy finishes sixth in 15:31.

Rio Grande MarathonLas Cruces, New Mexico

October 29, 2006by Don Shepan

The Rio Grande Marathon had a very successful fifth presentation. Fourteen U.S. states plus Mexico were represented this year. Close to 350 participants lined up for the start. The full slate of events included the Marathon Run & Walk, Marathon Relay, Half Marathon Run & Walk, and a 5K Run & Walk. The relay followed the popular Ekiden format that was ad-opted by USATF at the annual meeting held in Albuquerque, NM in 2002. Key ingredients in all five annual pre-sentations included favorable temperatures about two weeks before the first frost, flat courses at a modest elevation (4,000 feet), and scenic and historic secondary roads and trail through pecan groves which still had their foliage. The low hu-midity is a sleeper in that it can cause problems for those not familiar with dehydration that eas-ily occurs. The course is USATF certified and sanctioned. The marathon is a Boston Qualifier and a NM Association Gran Prix and Champi-onship event. Beneficiaries include the Leukemia/Lymphoma Society, the Boys and Girls Club of Las Cruces, and the Dona Ana County Sheriffs Office Mounted Patrol. Last, but not least, are the participants who return home and write complimentary let-ters to us and submit comments and photographs to their local runner periodicals and newsletters. One full-page spread occurred last year in In-side Texas Running. Paul Cooley of Houston, TX, was one happy marathoner.Timing by: Rio Grande Marathon - Weather: Sunny, 50 degrees - Elevation: Start/Finish = 4,000’

Marathon Male (Overall): 1. Fernando Reza, 37, El Paso, TX, 3:12:21; 2. Louie Telles, 46, La Luz, NM, 3:14:38; 3. Mark O’Shaughnessy, 46, Fort Wayne, IN, 3:22:13; 4. Ton Pavetic, 50, Alameda, CA, 3:29:32; 5. Randy Alfredo, 37, El Paso, TX, 3:32:52. Masters (40+): 1. Louie Telles, 46, La Luz, NM, 3:14:38. Grand Masters (50+): 1. Ton Pavetic, 50, Alameda, CA, 3:29:32. Seniors (60+): 1. Kenneth Paap, 60, Half Moon Bay, CA, 3:47:48. Female (Overall): 1. Susan Burr , 37, Honolulu, HI, 3:19:47; 2. Carilyn Johnson, 39, El Paso, TX, 3:40:38; 3. Kerry MacDonald, 31, El Paso, TX, 3:46:54; 4. Patti Minton, 49, Gainesville, GA, 3:47:07; 5. Molly Clark, 34, Albuquerque, NM, 3:51:47. Masters (40+): 1.

Patti Minton, 49, Gainesville, GA, 3:47:07. Grand Masters (50+): 1. Jane Wickman, 53, Kellogg, IA, 3:53:20. Seniors (60+): 1. Nancy Thweatt, 64, Escondido, CA, 5:36:04. Half Marathon Male (Overall): 1. Eddie Lopez , 21, Las Cruces, NM,1:15:22; 2. Jason Atkinson, 25, Alamogordo, NM,1:16:25; 3. Corey White, 25, Las Cruces, NM,1:16:53; 4. Arturo Valerio, 32, El Paso, TX, 1:20:45; 5. Lawrence Smith, 35, El Paso, TX, 1:27:19. Masters (40+): 1. Michael Waldo, 53, Las Cruces, NM, 1:28:08. Grand Masters (50+): 1. Delbert Utz, 50, Silver City, NM,1:30:34.Seniors (60+):1. Alfredo Dominquez, 60, Juarez, MX,1:46:06. Female (Overall): 1. Liz Jaramillo, 27, Las Cruces, NM, 1:37:01; 2. Roberta Varela-Hein, 42, Universal City, TX, 1:38:35; 3. Erica Baldon, 29, El Paso, TX, 1:41:32; 4. Kristin Rios, 36, El Paso, TX, 1:43:07; 5. Kristina Rynes, 26, Mesa, AZ, 1:44:28. Masters (40+): 11. Roberta Varela-Hein, 42, Universal City, TX, 1:38:35. Grand Masters (50+): 1. Anita Pussman, 53, El Paso, TX, 2:18:09.Seniors (60+): 1. Carole Cook, 62, El Paso, TX, 2:25:11. 5K Male (Overall): 1. Charles Cosnowski, 33, Alamogordo, NM, 19:28; 2. Bill Wright, 52, West Layfayette, IN, 20:28; 3. Kelly Farris, 41, El Paso,TX, 20:45; 4. Ryan Reynolds, 16, Las Cruces, NM, 20:52; 5. Elliott Farris, 13, El Paso, TX, 20:54. Masters (40+): 1. Bill Wright, 52, West Layfayette, IN, 20:28. Grand Masters (50+): 1. Bill Wright, 52, West Layfayette, IN, 20:28. Seniors (60+): 1. Ron Wickman, 62, Kellogg, IA, 28:14. Female (Overall): 1. Anne Marie Armistead,15, Las Cruces, NM, 22:26; 2. Lizbeth Mata, 16, Las Cruces, NM, 23:55; 3. Chrystal Saenz, 23, Albuquerque, NM, 25:49; 4. Natalie Alonso, 17, El Paso, TX, 26:06; 5. Marina Paggen, 24, El Paso, TX, 27:14. Masters (40+): 1. Pauline Atkinson, 42, Alamogordo, NM, 30:24. Grand Masters (50+): 1. Veronica Perez, 53, Las Cruces, NM, 31:54.

5th Rio Grande Marathon Held in Las Cruces

The Burr family celebrates with theirNative American Kachinas awards.

Susan Burr wins therace in 3:19:45.

At the IAU 100km World Cup in Mis-ari, Korea on October 9, Team USA’s Howard Nippert finished fifth overall and the top four U.S. women set personal bests with each going under 8:10. Leading the women’s team to a fourth place finish was Anne Lundblad, 40, Asheville, NC, who posted a sixth place finish in 7:47:15. “It was not my top place finish, but my PR by seven minutes. Conditions were a lot better than I expected. I thought we would have more sun. The cloud cover was great.” Lundblad said she would retire from the 100km after the race. She retires with a new U.S. age group record for 40- 44. Newcomer to the team Kami Semick, 40, Bend, OR, running her first road 100km, finished in eleventh position with a 7:56:38. “It was the most painful experience of my life,” Semick said initially then added, “Childbirth was maybe tougher, but it was shorter.” Rounding out the team scoring was Nikki Kimball, 35, Bozeman, MT, in 14th place timed in 8:06:02. The top three runners score for the team with their finish times combined for team placement. New to the team, Julie Udchachon, 36, Eagle River, Alaska, ran a gutsy 8:08:32 to fin-ish 16th. Connie Gardner, 42, Medina, Ohio was 23rd in 8:27:20 and Tania Pacev, 47, Littleton, CO, finished in 24th with a time of 8:44:57. Three of the U.S. women, Udchachon, Kimball, and Gardner, ran the first few laps to-gether and unwittingly picked up a hanger on from the citizen’s open race who ran alongside the women for more than 20 kilometers. This can happen when the citizen’s race is run con-currently with the open race and is not con-sidered pacing by the IAU rules. A frustrated Gardner yelled to USA staff to, “get rid of this guy, he won’t leave us alone.” At one point the

itinerant runner waited while one of the women left the path to find a toilet. “He just wouldn’t get out of our way,” said the women. When the women entered an aid station, the runner im-peded the women from getting their fluids and one of the staff members had to run interference. This allowed the women to accelerate and out-pace their nemesis. In the men’s race, Howard Nippert, 41, Fork Union, VA, ran to his best-place fin-ish ever in fifth position. “It’s all about place,” said Nippert, “I wanted to run 6:38. If I’d done that today I’d have finished about second. It was a tougher course than it looks (on paper). We had to run 2.5 kilometers into the wind on each loop and there were cobbles which were a bit tough.” Nippert’s time was 6:53. Team staff kept close tabs on the race for Nippert and watched as he picked off his competitors one by one. In 20th position after the first few loops, at 96km he was in 6th place. “I was told that I was in sixth place about one minute thirty back from fifth. I never passed anyone so I thought I was finishing in sixth. When I got closer to the finish I heard my name called by the announcer in fifth place. I had run the last 4km thinking the whole time how happy I would be with sixth and then to cross the finish line in fifth...well, that is just awesome!” Patrick Russell, 30, Minneapolis,

MN, started out ahead of Nippert and kept the pace for a few laps, but his inexperience prob-ably affected him as he crossed the line in third place for the American men in 7:43:33 for 31st place. Bob Sweeney, 39, Rye Brook, NY, fin-ished just ahead of Russell in 7:34:45. The final American finisher for the men was Phil Kochik, 27, Seattle, WA, in 39th place timed in 8:00:24.

Final results for men1 FRA – Yannick Djouadi 6:38:272 RUS – Oleg Kharitonov 6:42:013 RUS – Denis Zhalybin 6:42:024 FRA – Christophe Bachelier 6:48:275 USA – Howard Nippert 6:52:4630 USA – Robert Sweeney 7:34:2931 USA – Patrick Russell 7:43:1939 USA – Phillip Kochik 8:00:07

Final results for women1 GBR – Elizabeth Hawker 7:28:562 ITA – Monica Carlin 7:29:013 JPN – Niroko Sho 7:31:484 ITA – Paola Sanna 7:41:565 FRA – Laurence Fricotteaux 7:45:036 USA – Anne Riddle-Lundblad 7:47:1811 USA – Kami Semick 7:56:1914 USA – Nikki Kimball 8:05:4216 USA – Julie Udchachon 8:08:1223 USA – Connie Gardner 8:27:0024 USA – Tania Pacev 8:44:37

Robinson wins Junior Olympic Championships Kelley Robinson of Nederland dominated the girl’s division of the USATF National Ju-nior Olympic Cross Country Championships in Spokane, Washington in December. Competing in the youth girls division, the 12-year-old with the Ric Rojas club cruised to a 42-second victory with a time of 14 minutes 13.24 seconds over 4 km. More than 2,300 athletes age 8 to 18 from all 57 USATF Associations competed for boys’ and girls’ titles in 10 age divisions on a day that saw sporadic sleet, rain and sun.

Coloradans compete in national masters race Runners from Colorado represented themselves well in the 2006 USATF Masters Na-tional 5K Cross Country Championships held Sunday, October 15th at Saratoga Spa State Park in Saratoga, NY. In the 50-54 age group, Robert Hintermeister of Avon, CO, finished 11th in 17:30. Larry Ingram of Grand Junction, CO finished 2nd in the 60-64 age group in 18:55. Ap-proximately 211 men and 66 women between the ages of 40 and 90 completed the hilly 5K cross country race in cool autumn temperatures around 45°F.

Eastler wins race walk Two-time U.S. 20 km Race Walk champion Kevin Eastler of Aurora and three-time U.S. 10 km Race Walk champion Teresa Vaill of Florida were the overall men’s and women’s champions in October at the 2006 USA One Hour Race Walk Championships in Waltham, Mass. Thirty-five athletes were on hand, vying for national titles in the One Hour open, junior and age-group Masters Race Walk Championships. The American record holder in the 30 km race walk, Eastler covered 13,584 meters in one hour for the win over three-time Olympian Curt Clausen who took second with 12,850m.


Nippert places fifth overallFour U.S. women finish under 8:10 at IAU 100K World Cup

by Nancy Hobbs

Fast Forward Express

www.usatf.org

Kimball and Semickcelebrate after the race.

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At the 28th Annual USA Track & Field Con-vention, a plethora of honors and awards were distrib-uted. The Jesse Owens Award was presented to Sanya Richards and Jeremy Wariner, both sprinters. Cliff Bo-sley, the race director for the Bolder Boulder 10K was presented with a President’s Award. Below are some of the other winners, including several local athletes.

HALL OF FAMELynn Jennings, distance; Dan O’Brien, decathlon; Kevin Young, hurdles; Rex Cawley, hurdles; Ben Eastman, middle distance; Matt McGrath, hammer throw; Bill Nieder, shot put; Ollan Cassell, sprints / administrator

MOUNTAIN / ULTRA/ TRAILMountain Runner-of-the-YearOPEN: Nicole Hunt, Deer Lodge, MTSimon Gutierrez, Alamosa, CO (pictured right)MASTERS: Lisa Goldsmith, Nederland, COSimon Gutierrez, Alamosa, CO

MUT Council Contributor-of-the-Year:La Sportiva / GoLite

MASTERS LDROutstanding Athletes of 200640-44Colleen De Reuck, Boulder, CO90-94Marion Downs, Denver, CO

USATF announces award winners

Fast Forward Express Fast Forward Express

www.usatf.org

America’s best cross country runners are training for the 2007 USA Cross Country Championships and World Cross Country Team Trials, which will be held at the Flatirons Golf Course in Boulder on Saturday, February 10. In addition to a $40,000 prize purse, athletes will be vying for a coveted spot on the USA team which will compete at the 2007 IAAF World Cross Country Championships in Kenya. Six races will be contested on the spectator-friendly, two kilometer loop course: Masters Women’s 8 Kilometers, Masters Men’s 8 Kilometers, Junior Women’s 6 Kilometers, Junior Men’s 8 Kilometers, Open Women’s 8 Kilometers, and Open Men’s 12 Kilometers. Spectator admission and parking is free. Runners can compete in a tune-up race, The Best Cross Country Race on the Plan-et, on Saturday, Jan. 27 at Harlow Platts Park in Boulder. Also, two free clinics will be held be-fore the Championships. The “Wild Oats Eat to Win Clinic” will describe how the food you eat can make you faster and stronger. It will be held at Wild Oats at 1651 Broadway in Boulder on Feb. 7th. The second clinic, “18 Months to Bei-jing: How heat, humidity and extreme pollution won’t keep USA athletes off the podium,” is scheduled for Feb. 9 at the Millennium Harvest House at 1345 28th Street in Boulder. Both clin-ics are open to the public.


Boulder hosts National Cross Country Championships

The USATF National Club Cross Country Championships featured elite clubs from across the United States vying for top honors and bragging rights as the nation’s best cross country teams. Over 60 clubs and 1,200 competitors took part in the event in San Fran-cisco, Calif. on December 9, 2006. Intermittent rain and temperatures in the mid-fifties - ideal cross country conditions - met the record field at Golden Gate Park for the eighth annual event, which featured Open and Masters races at 10 ki-lometers for men and 6 kilometers for women.

Men’s Teams:1) ZAP Fitness - 52, $25002) Team XO - 83, $15003) ASICS Aggie Running Club - 136, $10004) Run Flagstaff - 160, $8005) Team Good River - 162, $7006) Wisconsin Runner Team - 201, $6007) Boulder Running Co / adidas - 228, $550

Women’s Teams:1) Boston Athletic Association - 140, $25002) Wisconsin Runner Team - 147, $15003) See Jane Run - 158, $1000 4) adidas Raleigh Track Club - 169, $800 5) Boulder Running Co / adidas - 200, $7006) RunAblaze - A, 204, $6007) Transports adidas - A, 221, $550

Local teams amongbest in nation

THalloween Hustle 5K

Washington Park, Denver, COOctober 29, 2006

The Halloween Hustle can be a great place to get holiday costume ideas. This year there were several costumed runners dressed as characters from old Saturday Night Live skits – Wayne and Garth from Wayne’s World and a male cheer-leader dressed like Will Ferrell’s former spirited character. Other runners in unusual running get-ups included a cute bumble bee, Dorothy from the Wizard of Oz, and a scary skeleton. My fa-vorite guise was the runner who had the good sense to dress up like an Ohio State Buckeye, but of course, I’m a biased OSU fan. The first runner to cross the finish line in full costume was Tom Edwards of Evergreen who ran as a bloody pizza delivery man. Despite running the entire race holding a pizza box, Edwards crossed the finish line in 19:59. (If the box had actually contained pizza, it might be a different story.) Both of the race winners came to the event from Boulder. Peter Vail, 32, easily beat the men’s field in 15:51. Averaging five minutes, six seconds per mile, Vail said he ran the race to cinch his win in the Colorado Runner Racing Series. His time was exceptional, considering he had just competed in the Chicago Marathon the previous weekend. “The race was a little tough and it was windy, but it was a lot of fun,” Vail commented

after the run. Steve Roch, 42, was the first masters runner. Placing second overall, Roch crossed the finish line in 17:24. Female winner Jennifer Valentine set a personal best at the event in 20:34. “The course was really good. This is the first time I’ve run a race at Washington Park because I just re-cently moved to Boulder from North Carolina.” She competed in the event as part of her training for the Tucson Half Marathon. Peggy Muhn, 54, was the first mas-ter in the women’s run. She finished the race in 21:14. Children took part in the quarter-mile Monster Dash. The race benefited the Kipture Primary School in Kenya.170 Finishers - Timing by: BKB Ltd. - Weather: Sunny, 50 degrees - Elevation: Start/Finish = 5,350’

Male (Overall): 1. Peter Vail, 32, Boulder, CO, 15:51; 2. Steve Roch, 42, 17:24; 3. Yusuke Yamada, 21, 18:06; 4. Alex Byrne, 15, 18:35; 5. Robert Hintermeister, 51, Avon, CO, 18:36; 6. Matt Tartar, 36, 18:36; 7. Tommy Leforce, 16, 18:38; 8. Dave O’Sadnick, 51, Evergreen, CO, 18:46; 9. Todd Burgess, 37, 19:43; 10. Tom Edwards, 50, Evergreen, CO, 19:59. Masters (40+): 1. Steve Roch, 42, 17:24. Grand Masters (50+): 1. Robert Hintermeister, 51, Avon, CO, 18:36. Seniors (60+): 1. Jim Romero, 66, Denver, CO, 23:02. Female (Overall): 1. Jennifer Valentine, 24, Boulder, CO, 20:34; 2. Peggy Muhn, 54, Wheat Ridge, CO, 21:13; 3. Sherry Zerr, 27, 22:44; 4. Polly Zimmerman, 51, Golden, CO, 23:04; 5. Jenny Weber, 49, 23:12; 6. Clair Tralles, 15, 23:19; 7. Kendra Lauretti, 37, 23:49; 8. Alison Van Sax, 40, 24:58; 9. Sara Muhn, 23, 25:44; 10. Coreene Hanson, 45, 26:00. Masters (40+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 21:13. Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 21:13. Seniors (60+): 1. Marty Lund, 62, 28:52.

CLittleton Adventist Hospital

TTTS Race for Hope 5KWashington Park, Denver, CO

November 12, 2006

Clouds blanketed the skies and a cold rain chilled the hundreds of runners and walkers who lined up at the start of the third annual Twin to Twin Transfusion Syndrome Race for Hope. The inclement weather didn’t keep participants at home, though, with VIP guests former Den-ver Bronco Bill Harris, Mr. America 1986 Tom Terwilliger, and reigning Mrs. Colorado Marney Duckworth in attendance. Despite slick course conditions, Pay-ton Batliner, 22, won the 5K by more than a minute. Batliner blazed through the course in a quick 15:09, which is an average of four min-utes, 53 seconds per mile. In the women’s race, Christine Bolf of Superior, 22, was the female winner and the sixth overall finisher in 17:10. Many young girls ran the race as the finish of their “Girls on the Run” program. The program is a nonprofit organization that encour-ages preteen girls to develop self-respect and healthy lifestyles through running. Volunteers train the girls for 12 weeks to be able to run a 5K. In addition to the race, children en-joyed a post-event festival that included air jumpers, carnival games and appearances by Ronald McDonald and Red from Red Robin. The race generates awareness for TTTS and other fetal syndromes. One spokes-

person for TTTS, Mary Spatz, traveled from Los Angeles, California to be at the event. As a registered nurse at the Hollywood Presbyterian Medical Center, Spatz works for one of only three surgeons west of the Mississippi to per-form surgeries on TTTS patients. “I came to the event to support the syndrome. I want women to know they have options. One in 10,000 identical twins devel-ops the syndrome, but many gynecologists and perinatologists still don’t know there’s a surgery that can be done, so many women are told to terminate their pregnancies.” The Fetal Hope Foundation estimates that 15 babies die each day in the U.S. because of TTTS and that many lives can be saved by raising the awareness of the disease.

429 Finishers - Timing by: BKB Ltd. - Weather: Snow and Rain, 40 degrees - Elevation: Start/Finish = 5,350’

Male (Overall): 1. Payton Batliner, 22, Boulder, CO, 15:09; 2. Bobby Nicolls, 15, 16:31; 3. Michael Pandolfo, 16:37; 4. Jack Swift, 33, Evergreen, CO, 16:57; 5. James Jackson, 18, 17:06; 6. Jason Wunsch, 29, Boulder, CO, 17:33; 7. Kevin McGouldrick, 30, Boulder, CO, 17:44; 8. Curtis Pottle, 18, 17:47; 9. Andy Bartosch, 15, 17:50; 10. Edward Foresman, 26, Denver, CO, 18:22. Masters (40+): 1. Ken Stokes, 41, 20:47. Grand Masters (50+): 1. Tony Kaleth, 59, Denver, CO, 21:08. Seniors (60+): 1. Howard Bashant 61, 22:21. Female (Overall): 1. Christine Bolf, 22, Superior, CO, 17:10; 2. Kate Hamera, 24, Boulder, CO, 18:58; 3. Kristi Pelz, 26, Boulder, CO, 21:08; 4. Lauren Hoal, 15, Sterling, CO, 21:58; 5. Valerie Eipper, 46, Longmont, CO, 22:26; 6. Laura McDonald, 24, Denver, CO, 22:48; 7. Christine Garcia, 25, Arvada, CO, 23:11; 8. Shannon Roche, 37, 23:42; 9. Isabella Stahl, 11, Boulder, CO, 24:13; 10. Susan Skinner, 34, 24:27. Masters (40+): 1. Valerie Eipper, 46, Longmont, CO, 22:26.Grand Masters (50+): 1. Sally Munoz, 51, 26:17. Seniors (60+): 1. Dorothy Reid, 63, Arvada, CO, 33:13.

Rain and Clouds at Annual TTTS 5K

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Witches, Goblins Run Halloween Hustle

Amie Meditz buzzed her way to the finish dressed like a bumble bee.

>> RACE REPORTS <<

Runners with the group “Girls onthe Run” sprint to the finish line.


AAtalanta 5K Run/Walk

November 11, 2006Pueblo, CO

By Jeff Arnald

A fine field showed up on the cool morning of Veteran’s Day for the Atalanta 5K. This year’s course was different than the traditional City Park course. Sydney Mondragon, who completed her college career in Florida this spring, took all the drama out of the first place question in her first few steps. In the first minute and a half, the former Pueblo South High School standout built a twenty second lead over Ashlee Withrow who had started strongly herself. Paulette Arns found herself well ahead of all walkers and a few runners when she came by the fountain the first time. Just before the two mile mark, Em-ily Borrego eased by Ashlee but Sydney was completely out of sight. Sydney returned to Pueblo to teach, and is apparently still training hard. Her 19:47 finish time was the fastest since Maddy Tormoen ran 19:15 in 2003 on a flatter course. Kathy Hruby of Rye had the fastest time in the four years she’s competed in the Atalanta but it wasn’t fast enough to hold off Marilyn Goodloe of Colorado Springs who was 5th overall and the first masters runner in 22:44. Kathy was 6th in 22:56. Emily finished in 21:31 for second overall. Ashlee, a Florence High School graduate from Wetmore, won the 19 &

under divison in 22:16. Samantha Davenport, a Rye High senior from Colorado City finished 4th overall in 22:30, her fastest ever at Atalanta. Thirteen-year-old Becky Hankla had a stunning debut, finishing 7th in 23:02. Sisters Amber and Nicole Pirraglia took first and second in the 20-29 division with times of 27:47 and 30:08. Carol Kinzy won the 50-59 division with a fine 25:39 and Jessie Quintana won the 60 & over in 29:40. Paulette Arns of Pueblo West won the walk by nearly four minutes over Michelle Drury, 36:18 to 40:04. The 21 walkers were a record number, and the 65 runners the second highest. Seven-year-old Gabrielle Wall was the youngest finisher with her 39:27 in the run. Tra-cy Walsh-Chocolaad was farthest from home. Tracy lives in Montgomery, Alabama.

86 Finishers (65 - Run, 21 - Walk) - Timing by: Southern Colorado Runners - Weather: Sunny, 35 degrees - Elevation: Start/Finish = 4,765’

5K Run Overall: 1. Sydney Mondragon, 23, Pueblo, CO, 19:47; 2. Emily Borrego, 38, Pueblo, CO, 21:31; 3. Ashlee Withrow, 19, Wetmore, CO, 22:16; 4. Samantha Davenport, 18, Colorado City, CO, 22:30; 5. Marilyn Goodloe, 44, Colorado Springs, CO, 22:44; 6. Kathy Hruby, 43, Rye, CO, 22:56; 7. Becky Hankla, 13, Pueblo, CO, 23:02; 8. Michelle Hooper, 32, Trinidad, CO, 23:10; 9. Linda Strange, 36, Rye, CO, 23:12; 10. Stacey Diaz, 46, Pueblo, CO, 23:20. Masters (40+): 1. Marilyn Goodloe, 44, Colorado Springs, CO, 22:44. Grand Masters (50+): 1. Carol Kinzy, 58, Pueblo, CO, 25:39. Seniors (60+): 1. Jessie Quintana, 63, Pueblo West, CO, 29:40. 5K Walk Female (Overall): 1. Paulette Arns, 53, Pueblo West, CO, 36:18; 2. Michele Drury, 42, Pueblo, CO, 40:04; 3. Rockelle Beier-Kemmet, 47, Pueblo West, CO, 42:16; 4. Kristi Vanhook, 41, La Junta, CO, 42:24; 5. Lois Pfost, 64, Pueblo, CO, 43:45.

>> RACE REPORTS <<

Mondragon Blasts Past Field in Pueblo

Sydney Mondragon burns the fieldin the 2nd fastest time in race history.


>> RACE REPORTS <<


A. Brook Wells (224) of Roosevelt, Emma Coburn (136) of Crested Butte, and Kat Robinson (194) of Nederland run together in the 3A girls race. B. Noah Hoffman (261) of Aspen gets ready to pull away from Aaron Alarcon of Roosevelt on his way to the 3A title. C. Kendra Gerk (499) of Greeley West leads Grace Shearrer of Englewood and Jen Webers (465) of Conifer in the 4A girls race. D. Jamie Farhmeyer (598) of Battle Mountain runs with Matt Hill (754) of Steamboat Springs and Mike McNicol (359) of Moffat County during the 4A boys race. Jamie’s 29th place finish helped Battle Mountain to the team title. E. Lisa Johnston (820) of Cherry Creek leads a large pack of runners in the 5A girls race. Eventual champion Ellie Rastall (924) of Rocky Mountain sits in striking position. F. Kyle Simcox of Dakota Ridge runs to 13th place finish in the 5A boys race, helping his team win the championship. G. Joseph Manilafasha, the 4A boys champion from Denver North, finishes sixth at the Foot Locker Midwest Regional Championships in 15:13. The top ten finishers qualified for the national championship meet in San Diego. H. Anguel Tolev (895), the runner-up in the 5A boys race from Thornton High School, finishes second at the Foot Locker Midwest Regional Championships in 15:10. I. Kristin McGlynn, the 3A girls champ from Platte Canyon High School, finishes fifth at the Foot Locker Midwest Regional in 17:50. J. Richard Medina of Grand Junction, the 5A state champion, finishes 18th at the Foot Locker National Championships in 15:52. His finish was the highest finish by a boys runner from Colorado. K. Kaitie Vanatta of Ralston Valley HS, the 4A state champion finishes fourth at the national championships in 17:57. L. Evan Appel of Dakota Ridge HS finishes the Foot Locker National Championships in 16:12, good enough for 29th place.

A-F: Photo by Derek Griffiths / www.RunningMemories.comG-L: Photo by Victor Sailor / www.PhotoRun.net

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State High School and Foot Locker Cross Country Championships

>> RACE REPORTS <<

2007October

6th and 7th

2008October

11th and 12th


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State High School and Foot Locker Cross Country Championships

>> RACE REPORTS <<

62 coloradorunnermag.com January/Feb-

Record turnout for Duke City

Duke City Marathon, Half Marathon & 5KAlbuquerque, NMOctober 22, 2006

More than 2,000 runners took to the streets of Albuquerque for the second largest running event in New Mexico, the Duke City Marathon. Offering a marathon, half marathon, marathon relay, 5K and a charity one mile, this event draws runners of all levels. The event helped raise more than $25,000 for the New Mexico Cancer Center. Santa Fe’s Eric Peters, 37, won the marathon by more than six minutes over Al-buquerque’s Eric Rajala, 44. Peters crossed the tape in 2:43:30. In the women’s marathon, Stephanie Tierney, 27, of Albuquerque was well ahead of the rest of the pack. She easily won the race in 3:11:02. Bryan Waatsa of Zuni, NM and Mag-dalena Sandoval of Albuquerque were the half marathon champions. The post-race festival took place in Civic Plaza and featured live entertainment, re-freshments, vendors and exhibits.

2603 Finishers (240 - Marathon, 590 - Relay, 959 - Half Marathon, 814 - 5K) - Timing by: Race Central - Weather: Sunny, 35 degrees - Elevation: Start/Finish = 5,350’

Marathon Male (Overall): 1. Eric Peters, 37, Santa Fe, NM, 2:43:30; 2. Eric Rajala, 44, Albuquerque, NM, 2:49:43; 3. Chris Mbchnibk, 31, Howell, MI, 2:52:02; 4. Joseph Grindstaff, 28, Los Alamos, NM, 2:57:14; 5. Elias Kogo, 26, Albuquerque, NM,

3:03:53; 6. James Champ, 32, Santa Fe, NM, 3:05:04; 7. Mark Crowley, 50, Albuquerque, NM, 3:07:22; 8. Nelson McCabe, 45, Brimhall, NM, 3:07:23; 9. Neil Blake, 41, Rio Rancho, NM, 3:10:38; 10. Joel Muller, 52, Santa Fe, NM, 3:10:58. Masters (40+): 1. Eric Rajala, 44, Albuquerque, NM, 2:49:43. Grand Masters (50+): 1. Mark Crowley, 50, Albuquerque, NM, 3:07:22. Seniors (60+): 1. Bill Dodson, 71, Albuquerque, NM, 3:57:45. Female (Overall): 1. Stephanie Tierney, 27, Albuquerque, NM, 3:11:02; 2. Sheryl Doyle, 34, 3:29:02; 3. Judi Lavin, 29, Albuquerque, NM, 3:32:37; 4. Mary O’Brien, 44, Sioux City, IA, 3:37:53; 5. Carol Covino, 45, Albuquerque, NM, 3:42:26; 6. Nicky Osking, 39, Albuquerque, NM, 3:43:18; 7. Allison Moch, 24, Albuquerque, NM, 3:44:15; 8. Koa Uhlenbrock, 21, Loveland, CO, 3:47:00; 9. Maria Vargas, 45, South Park, PA, 3:48:39; 10. Lindsay Carl, 27, Tijeras, NM, 3:52:57. Masters (40+): 1. Mary O’Brien, 44, Sioux City, IA, 3:37:53. Grand Masters (50+): 1. Connie Uhlenbrock, 50, Loveland, CO, 4:01:42. Seniors (60+): 1. Kathryn Aguillar, 62, Albuquerque, NM, 4:30:14. Half Marathon Male (Overall): 1. Bryan Waatsa, 21, Zuni, NM, 1:12:58; 2. Jonathan Huie, 26, Colorado Springs, CO, 1:15:35; 3. Eddie Lopez, 21, Las Cruces, NM, 1:17:23; 4. Phil Keller, 26, Albuquerque, NM, 1:18:06; 5. Phillip Guengerich, 29, Albuquerque, NM, 1:18:58; 6. Sandro Ramirez, 32, Albuquerque, NM, 1:19:55; 7. Angelo Lopez, 29, Albuquerque, NM, 1:20:20; 8. Tim Newell, 46, Albuquerque, NM, 1:22:17; 9. Chris Jerome, 40, Albuquerque, NM, 1:23:44; 10. Quinn Smith, 46, Milan, NM, 1:24:22. Masters (40+): 1. Tim Newell, 46, Albuquerque, NM, 1:22:17. Grand Masters (50+): 1. Darrell Armstrong, 50, Albuquerque, NM, 1:25:33. Seniors (60+): 1. Louie Huie, 60, Colorado Springs, CO, 1:41:20. Female (Overall): 1. Magdalena Sandoval, 24, Albuquerque, NM, 1:20:40; 2. Jill Horst, 28, Albuquerque, NM, 1:27:18; 3. Rebecca Lies, 23, Albuquerque, NM, 1:35:40; 4. Cristin Elder, 26, Albuquerque, NM, 1:36:21; 5. Deidre Witherell, 45, Los Alamos, NM, 1:36:50; 6. Lynette Padilla, 31, Los Lunas, NM, 1:37:08; 7. Rene Sells, 30, Albuquerque, NM, 1:38:27; 8. Allisa Reid, 26, Ganado, AZ, 1:39:51; 9. Roberta Hauck, 39, Las Vegas, NV, 1:39:29; 10. Verna Montjoy, 39, Gallup, NM, 1:39:39. Masters (40+): 1. Deidre Witherell, 45, Los Alamos, NM, 1:36:50. Grand Masters (50+): 1. Grace Nuvayestewa, 56, Santa Fe, NM, 1:48:31. Seniors (60+): 1. Emily Graeser, 67, 1:56:22. 5K Male (Overall): 1. Simon Gutierrez, 40, Alamosa, CO, 15:46; 2. Justin Nyberg, 28, Santa Fe, NM, 16:48; 3. Olof Heberg, 28, Albuquerque, NM, 17:37; 4. Gabe Aragon, 15, Albuquerque, NM, 18:11; 5. Stephen Jett, 43, Albuquerque, NM, 18:16; 6. Robert Muehlenweg, 51, Albuquerque, NM, 18:30; 7. Daniel Otero, 49, New Laguna, NM, 18:51; 8. David Salazar, 56, Cedar Crest, NM, 18:56; 9. Vernon Tosa, 20, Jemez Pueblo, NM, 19:17; 10. Ryan Garcia, 25, Albuquerque, NM, 19:21. Masters (40+): 1. Simon Gutierrez, 40, Alamosa, CO, 15:46. Grand Masters (50+): 1. Robert Muehlenweg, 51, Albuquerque, NM, 18:30. Seniors (60+): 1. Pat McCarthy, 62, Santa Fe, NM, 22:14. Female (Overall): 1. Colleen Burns, 56, McIntosh, NM, 21:31; 2. Dina Hammmad, 39, Albuquerque, NM, 21:38; 3. Martha Vogt, 21, Albuquerque, NM, 22:10; 4. Jackie Katzman, 11, Albuquerque, NM, 22:11; 5. Kaitlyn Yepa, 13, Jemez Pueblo, NM, 22:30; 6. Kiana Gachupin, 13, Jemez Pueblo, NM, 22:30; 7. Kelly Kailer, 17, Albuquerque, NM, 22:40; 8. Mindy Schlicht, 41, Albuquerque, NM, 22:48; 9. Alexandria Madalena, 12, Jemez Pueblo, NM, 23:05; 10. Kathy Kirsing, 57, Tijeras, NM, 23:20. Masters (40+): 1. Colleen Burns, 56, McIntosh, NM, 21:31. Grand Masters (50+): 1. Colleen Burns, 56, McIntosh, NM, 21:31. Seniors (60+): 1. Hollis Elkins, 61, Rio Rancho, NM, 27:29.

Jonathan Huie of Colorado Springsfinished second in the half marathon.

>> RACE REPORTS <<


Half Marathon draws more than 500

EISENHOWER MARATHONHalf-Marathon, 10K, 5K

APRIL 7, 2007 ABILENE, KSUSATF certified--mostly flat and fast--all paved

2008 Boston Marathon Qualifier

benefiting Dickinson Co. Red Cross and other non-profits206 N. Broadway, Abilene, KS 67410

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Heart Center of the RockiesHalf Marathon, 10K, 5K

Loveland, CONovember 4, 2006

TheHeartCenteroftheRockiesHalfMar-athontookplaceatBoydLakeStateParkinLovelandonacool,cloudyday. NickMockenridge,25,ofFt.Collinseasilyoutdistancedhiscompetitorstowinthehalfmarathonin1:11:46.TheraceforsecondplacewastightwithJustinHurd,25,alsoofFt.CollinsandBoulder’sKev-in Konczak, 37, finishing within four seconds of each other.HurdbeatKonczakwithatimeof1:17:15. Boulder’s Katie Blackett, 29, beat TanyaPoel, 40, also of Boulder, to earn the female title.Blackett finished the half marathon in 1:25:37. The half marathon loop course was newthisyearandendedupbeing13.4mileswhenaracestafferdidn’tmovetheconesfortheparticipants’sec-ondlap. Theeventalsoincluded10Kand5Kraces,aswellasafreeraceforkidsaspartofthe“HealthyKidsRunSeries”sponsoredbytheHealthyKidsClubatthePoudreValleyHealthSystem. The post-race festivities included music,food,drinksandvendors. The event raised money for Boyd LakeStateParkandtheNorthernColoradoRunningFoun-dation.

535 Finishers (387 - Half Marathon, 216 - 10K, 146 - 5K) - Timing by: Morning Star Timing - Weather: Cloudy, 40 degrees - Elevation: Start/Finish = 4,980’

Half Marathon Male (Overall): 1. Nick Mockenridge, 25, Fort Collins, CO, 1:11:46; 2. Justin Hurd, 25, Fort Collins, CO, 1:17:15; 3. Kevin Konczak, 37, Boulder, CO, 1:17:19; 4. Joe Munchak, 23, Fort Collins, CO, 1:19:50; 5. Neil Long, 17, Fort Collins, CO,

1:21:28. Masters (40+): 1. Vince Calvo, 40, Erie, CO, 1:23:44. Grand Masters (50+): 1. Mark Andre, 54, Fort Collins, CO, 1:29:36. Seniors (60+): 1. John Rogers, 60, Fort Collins, CO, 1:37:04. Female (Overall):1. Katie Blackett, 29, Boulder, CO, 1:25:37; 2. Tanya Poel, 40, Boulder, CO, 1:26:06; 3. Carrie Zografos, 27, Denver, CO, 1:27:36; 4. Michelle Kvernmo, 22, Fort Collins, CO, 1:29:38; 5. Jennifer Gough, 23, Fort Collins, CO, 1:32:09. Masters (50+): 1. Tanya Peol, 40, Boulder, CO, 1:26:06. Grand Masters (50+): 1. Wendy Crandall, 54, Fort Collins, CO, 1:41:44. Seniors (60+): 1. Lola Ackerman, 62, Longmont, CO, 1:53:03. 10K Male (Overall): 1. Justin Ogle, 29, Littleton, CO, 35:35; 2. Stephen Saleeby, 31, Fort Collins, CO, 35:48; 3. Omar Martinez, 20, Clifton, CO, 36:26; 4. Stan Emery, 37, Fort Collins, CO, 36:35; 5. Pablo Vigil, 54, Loveland, CO, 37:12. Masters (40+): 1. Pablo Vigil, 54, Loveland, CO, 37:12. Grand Masters (50+): 1. Pablo Vigil, 54, Loveland, CO, 37:12. Seniors (60+): 1. Tom Linnell, 62, Fort Collins, CO, 49:53. Female (Overall): 1. Sonja Eames, 28, Cheyenne, WY, 37:29; 2. Jessica Rumsey, 32, Fort Collins, CO, 40:49; 3. Stella Heffron, 39, Parker, CO, 42:21; 4. Pam Boudreau, 50, Fort Collins, CO, 43:23; 5. Kathryn Bradshaw, 43, Fort Collins, CO, 43:36. Masters (40+): 1. Pam Boudreau, 50, Fort Collins, CO, 43:23. Grand Masters (50+): 1. Pam Boudreau, 50, Fort Collins, CO, 43:23. Seniors (60+): 1. Bonnie Clark, 62, Fort Collins, CO, 1:01:44. 5K Male (Overall): 1. Cliff Campbell, 16, Laporte, CO, 16:57; 2. Marshall Haworth, 18, Loveland, CO, 17:16; 3. Kevin Aiken, 16, Fort Collins, CO, 17:31; 4. Wayne Thompson, 34, Fort Collins, CO, 18:55; 5. Randie Bell, 43, Fort Collins, CO, 19:40. Masters (40+): 1. Randie Bell, 43, Fort Collins, CO, 19:40. Grand Masters (50+): 1. Garry Bloom, 52, Estes Park, CO, 24:11. Seniors (60+): 1. Jim Ferguson, 64, Greeley, CO, 25:03. Female (Overall): 1. Lydia Wiatrowski, 35, 20:30; 2. Cindy Strzebc, 39, Fort Collins, CO, 20:59; 3. Tina Stoner, 35, Bellvue, CO, 21:15; 4. Joyce Dickens, 32, Fort Collins, CO, 21:37; 5. Leslie Mayer, 41, Boulder, CO, 22:34. Masters (40+): 1. Leslie Mayer, 41, Boulder, CO, 22:34. Grand Masters (50+): 1. Judy Kwiatkowski, 56, Loveland, CO, 27:27. Seniors (60+): 1. Fay Dizerga, 63, Fort Collins, CO, 45:25.

Runners go past the beach at BoydLake State Park in the Heart Center

of the Rockies Half Marathonin Loveland.

GROUP FULL &HALF MARATHON

TRAINING PROGRAMS>> Complete Your First Full or Half Marathon>> Improve Your Time (Qualify For Boston)

>> Achieve Your Goals Injury Free

Contact coaches David & Julie303-320-EDGE

www.RunnersEdgeOfTheRockies.com

distancerunning

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but nobody saidyou shouldtrain alone!

RN: Tell us about your first competition in the sport.Williams: My first competition was at about age 9 in Detroit as a member of

the Detroit Cheetah Track Club. My mom, seeing my talent,coaxed me into trying track. Not quite sure why, but after a briefbreak I found my way back to it.

RN: Were you serious about track & field in high school?Williams: No. I’m from a small town in Pennsylvania and track was just

something to do. I found out that I had natural ability and I enjoyedwinning more than the actual sport, and definitely wasn’t thrilledwith the idea of practice. I wanted to go to track meets to socialize.

RN: Was there one person or experience that took you frommerely participating in track & field to being an elite athlete?

Williams: My desire to go to college is what changed my ideas about track.I figured if Amy [Deem, head women’s track & field coach at theUniversity of Miami] was going to give me a scholarship worth inthe area of $40,000, I had better be able to repay her by runningaround that track any way she wanted me to. The success cameas a result of the hard work I put in trying to show her how grate-ful I was for the opportunity to go to college.

RN: Which of your performances stand out for you? Williams: Winning the NCAA 100m title in 2004. It showed me that God

does reward people who work hard and blesses them in abundance.

RN: What advice would you give a young athlete about thesprints?

Williams: It’s the little details that count when a race is only 10 or 11 sec-onds long. It’s the little things that are going take you to your nextPR, which may only be [an improvement of] 0.01 seconds, butevery little bit counts.

RN: How tough is it to make the U.S. team for the WorldChampionships or the Olympics in the sprints?

Williams: Very! Most athletes will agree with me, I’m sure, when I say mak-ing the team is the hardest part. USA has such depth that in thefinal, 1–8 may have been able to place at the major championship,but only 3 can go. And whoever shows up on the day of the AT&TUSA Track & Field Championships or Olympic Trials is the onewho gets to shine at the World Championships or Olympics.

RN: In broad strokes, tell us about your training.Williams: Well, the fall is obviously a lot of base work. We train on what is

probably one of the only hills in Miami at Tropical Park, and on thetrack, there are a lot of circuits and 250s. We also get in the sandpit [to] do a series of jumps in a circuit format. Then we do sprints.The sand pit is only about 30–40m, so we do a lot of sprints.

RN: What shoes do you train in? What shoes do you race in? Williams: I love the Nike Air Max Moto; it’s soft and cushy, yet not too

bulky. It’s important to me that I have flexibility at the base of myfoot, so I sort of feel barefoot. My training spike is the NikeMaxcat, which also provides me with flexibility. I compete in theNike Lista, which has a stiffer plate for competition.

RN: As a professional athlete—someone who makes a livingfrom the sport—what do you love about track & field?

Williams: I love the spirit of the people who compete in it: the ones whomay be close to getting lapped or know they aren’t competitive,but are happy when they reach the finish line and have done apersonal best. They understand that improving self is all thatmatters. More people with this attitude would be instrumental increating a drug-free sport.

RN: Who has most influenced your focus on track & field?Williams: My competitive spirit has driven me in track & field. I love to be

the best me that I can be whenever I am doing something. Sowhen I take on any project, if there is someone to competeagainst, then I’m even more focused. I love that there are othergirls close to me and am motivated by the fact that if I lose focus,it may be the difference between my success and failure.

RN: If you could compete in any other event, which would it be?

Williams: Long jump. I have been trying to convince my coach to let megive it a try, but she won’t hear it. I jumped only my freshmanyear of high school [and] had a best of 16' 7-1/4". Although that’sgreat, I’m sure that if I had the opportunity to work at it, I couldbe competitive.

RN: Which track athlete do you most admire?Williams: Allen Johnson. He is cool, laid back, [and] has been in the sport

for a long time. He’s active in making the sport better, and hasalways carried himself with pride and dignity. He’d do anything tohelp us rookies better understand the sport. He’s just an all-around good example of everything that a track & field athleteshould be.

© 2006 by Running Network LLC. All Rights Reserved.

with Lauryn Williams...Talking Track

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>> RACE REPORTS <<

CU men win NCAA title in upset


The University of Colorado men won the team title at the 2006 NCAA Division I Men’s Cross Country Championships

hosted by Indiana State University at the La-Verne Gibson Championship Course on Novem-ber 20, 2006. On a muddy course under clear skies with temperatures in the low 40s, BYU’s Josh Rohatinsky won the race overall in 30:45. Wisconsin had entered the meet as the defending champion and pre-meet favorite. However, the Badgers’ Chris Solinsky, the top returnee with a third place in 2005, struggled during the final two kilometers. At the 8K mark he was only seven seconds behind the leaders, but he faded badly to finish 73rd. The Colorado Buffalos, who won in similar muddy conditions in 2004, took advan-tage of Wisconsin’s misstep to claim their third title this decade with 94 points. “We had five guys who had pretty good days,” said Coach Mark Wetmore after the race. “That’s not an easy thing to do. The other teams are going to say that they had this person or that person struggle.” In the women’s race, Colorado’s Jen-ny Barringer, the NCAA steeplechase champion last spring as a freshman, finished second over-all in 20:38. “I don’t think I’ve ever run that hard for 500 meters in my life,” Barringer said later.

At 3K, Stanford led the field with a score in the 130s, about 100 points ahead of Michigan and Providence. However, Stanford’s Katy Trotter, who was among the leaders at 3K, struggled in the second half and would only fin-ish 78th. The Cardinals held on for the win over Colorado. Stanford’s winning score of 195 was reported as the highest in the NCAA history. Colorado finished strongly over the second half of the course to claim second with 223 points, while Michigan finished third with 233 and Wisconsin finished fourth with 262. “I’m as happy with the women fin-ishing second as I am with the men winning the title,” Wetmore said. “The women came in ranked sixth, and they are a very young team with four freshmen. For them to manage the madness of this event and stay calm and execute their race plan may be lucky but is a testimony to their hard work.”

Nearly 200 runners competed at the 2006 NCAA Division II Men’s Cross Country National Championship in Pensacola,

Florida on November 18. In the women’s race, Adams State College won a fourth straight NCAA Division II National cross country title and their 12th over-all. The Grizzlies put three runners in the top 20 and had four of the top 20 team scorers to

edge arch-rival Western State College by seven points, 94-101. The victory was the narrowest of the dozen that Coach Damon Martin’s squad has won in the 15 years since both schools made the jump to the NCAA ranks in 1992. The winning team score of 94 was also the highest in the his-tory of the meet, which dates to 1981. Because of the victory, for the 20th time in his career, Martin earned a national coach of the year honor from the United States Track & Field and Cross Country Coaches As-sociation. Western State sophomore Esther Ko-men, already the Rocky Mountain Athletic Con-ference and North Central Regional Champion, won the individual title, the Mountaineers’ first since 2001, with a time of 20:09.4. In the men’s race, Abilene Christian upset the top-ranked Adams State men’s run-ners. Abilene Christian posted three top-ten finishers en route to the programs first-ever na-tional championship. Junior Nicodemus Naima-du of Abilene Christian won his third individual national title in three tries. Abilene Christian finished with a win-ning total of 65 points in the 10K race, edging Adams State with 82 points. Fifth-ranked West-ern State’s 141 points was good enough for a third place finish.

Adams State women take NCAA division II crown

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>> RACE RESULTS <<


Barr Lake Boogie 15KBrighton, CO

October 14, 2006

101 Finishers - Timing by: Racing Underground - Weather: Sunny, 60 degrees - Elevation: Start/Finish = 5,000’

Male (Overall): 1. Ames Andy, 43, Boulder, CO, 50:53; 2. John Tribbia, 24, Boulder, CO, 53:19; 3. Dave Mackey, 36, Boulder, CO, 54:59; 4. Jeff Beuche, 31, Denver, CO, 56:19; 5. Jacob Kelly, 26, Englewood, CO, 57:10. Masters (40+): 1. Ames Andy, 43, Boulder, CO, 50:53. Grand Masters (50+): 1. Bruce Kirschner, 53, Louisville, CO, 1:04:39. Seniors (60+): 1. Mike Burzynski, 67, Highlands Ranch, CO, 1:17:11. Female (Overall): 1. Susan Nuzum, 40, Boulder, CO, 59:57; 2. Bronwyn Morrissey, 40, Superior, CO, 1:01:42; 3. Lisa Goldsmith, 42, Nederland, CO, 1:02:47; 4. Elizabeth Helland, 28, Colorado Springs, CO, 1:03:23; 5. Bree Edwards, 29, Boulder, CO, 1:03:57. Masters (40+): 1. Susan Nuzum, 40, Boulder, CO, 59:57. Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 1:06:39. Seniors (60+): 1. Connie Ahrnsbrak, 66, Lakewood, CO, 1:19:03.

Girl Scouts 5K

Denver, COOctober 22, 2006

2125 Finishers - Timing by: Boulder Road Runner - Weather: Sunny, 50 degrees - Elevation: Start/Finish = 5,350’

Male (Overall): 1. Jose Guerrero, 14, Denver, CO, 17:22; 2. Jacob Milewski, 17, Aurora, CO, 18:29; 3. Steven Kohuth, 41, Superior, CO, 18:32; 4. Eric Booton, 16, Littleton, CO, 19:30; 5. Samuel Trevino, 47, Westminster, CO, 19:44. Masters (40+): 1. Steven Kohuth, 41, Superior, CO, 18:32. Grand Masters (50+): 1. Wally Prugh, 53, Denver, CO, 20:07. Seniors (60+): 1. Howard Bashant, 61, Denver, CO, 22:33. Female (Overall): 1. Kelley Robinson, 12, Nederland, CO, 19:46; 2. Sam Lewis, 12, Boulder, CO, 20:22; 3. Sabrina Robinson, 48, Nederland, CO, 20:36; 4. Carrie Olson, 31, Denver, CO, 20:59; 5. Sara Gillette, 12, Evergreen, CO, 21:06. Masters (40+): 1. Sabrina Robinson, 48, Nederland, CO, 20:36. Grand Masters (50+): 1. Sharon McKeown, 51, Boulder, CO, 23:20. Seniors (60+): 1. Joan Lockwood, 62, Denver, CO, 27:17.

Eerie Erie 5K/10K

Erie, COOctober 28, 2006

535 Finishers (225 - 10K, 310 - 5K) - Timing by: Boulder Road Runner - Weather: Sunny, 45 degrees - Elevation: Start/Finish = 5,000’

10K Male (Overall): 1. Jason Saitta, 28, Parker, CO, 33:16; 2. Andy Ames, 43, Boulder, CO, 33:35; 3. Casey Wahlers, 20,

Wheat Ridge, CO, 33:45; 4. Frank Zoldak, 39, Boulder, CO, 34:50; 5. Steven Sellars, 46, Superior, CO, 36:54. Masters (40+): 1. Andy Ames, 43, Boulder, CO, 33:35. Grand Masters (50+): 1. Dave Dooley, 59, Erie, CO, 39:11. Seniors (60+): 1. Rick Keim, 62, Boulder, CO, 43:50. Female (Overall): 1. Tanya Poel, 41, Boulder, CO, 38:20; 2. Katie Blackett, 29, Boulder, CO, 39:18; 3. Noelle Green, 41, Erie, CO, 39:47; 4. Sara Pickering, 39, Erie, CO, 44:21; 5. Lydia Wiatrowski, 35, Fort Collins, CO, 44:36. Masters (40+): 1. Tanya Poel, 41, Boulder, CO, 38:20. Grand Masters (50+): 1. Sue Butcher, 53, Boulder, CO, 49:35. Seniors (60+): 1. Connie Ahrnsbrak, 66, Lakewood, CO, 52:23. 5K Male (Overall): 1. TJ Doherty, 26, Boulder, CO, 15:52; 2. Matt Hill, 26, Boulder, CO, 16:11; 3. John Tribbia, 24, Boulder, CO, 16:43; 4. Rich Dissly, 41, Boulder, CO, 17:02; 5. Justin Mock, 24, Boulder, CO, 17:27. Masters (40+): 1. Rich Dissly, 41, Boulder, CO, 17:02. Grand Masters (50+): 1. Kyle Hubbart, 50, Broomfield, CO, 18:03. Seniors (60+): 1. Jerry Brown, 61, Longmont, CO, 23:20. Female (Overall): 1. Lori Walker, 24, Broomfield, CO, 20:00; 2. Alison Renee Steele, 26, Longmont, CO, 20:33; 3. Jan Hughes, 56, Boulder, CO, 22:09; 4. Cindy Strzelec, 39, Fort Collins, CO, 22:20; 5. Kathy Davinroy, 44, Louisville, CO, 22:41. Masters (40+): 1. Jan Hughes, 56, Boulder, CO, 22:09. Grand Masters (50+): 1. Jan Hughes, 56, Boulder, CO, 22:09. Seniors (60+): 1. Nina Roudebush, 64, Kiowa, CO, 32:09.

Rim Rock Run 37KGrand Junction, CONovember 11, 2006

259 Finishers - Timing by: Mesa Monument Striders - Weather: Sunny, 50 degrees - Elevation: Start = 4,930’, Finish = 4,690’ with a high point of 6,640’

Male (Overall): 1. Timmy Parr, 24, Gunnison, CO, 2:18:16; 2. Ber-nie Boettcher, 44, Silt, CO, 2:22:23; 3. Justin Mock, 25, 2:26:46; 4. Michael Schneiter, 30, 2:27:02; 5. Erik Packard, 41, Grand Junction, CO, 2:28:58; 6. Vincent Parrish, 35, 2:30:13; 7. Ricky Denesik, 47, 2:32:25; 8. Travis Daniels, 28, 2:32:47; 9. Ricky Bob-by, 29, 2:32:47; 10. Omar Martinez, 20, 2:33:13. Masters (40+): 1. Bernie Boettcher, 44, Silt, CO, 2:22:23. Grand Masters (50+): 1. John Victoria, 52, Loveland, CO, 2:36:31. Seniors (60+): 1. Larry Avery, 65, Boulder, CO, 3:18:17. Female (Overall): 1. Keri Nelson, 25, Grand Junction, CO, 2:37:01; 2. Lisa Goldsmith, 42, Nederland, CO, 2:40:13; 3. Michelle Kelley, 36, 2:43:48; 4. Julia Bensen, 26, 2:50:23; 5. Andrea Culp, 29, 2:53:37; 6. Jane Tunnadine, 39, Gunnison, CO, 2:54:38; 7. Anthea Schmid, 34, Gunnison, CO, 2:56:58; 8. Catherine Webber, 37, 2:57:17; 9. Lisa Ledet, 45, Boulder, CO, 3:00:47; 10. Beth Rintz, 33, 3:02:28. Masters (40+): 1. Lisa Goldsmith, 42, Nederland, CO, 2:40:13.

WASHINGTON PARK, DENVER, CO9:00 AM

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Runners sprint to the finishof the Colder Boulder, an event

that lived up to its name.

>> RACE RESULTS <<Grand Masters (50+): 1. Maria Korb, 53, Ft. Collins, CO, 3:08:18.Seniors (60+): 1. Charlotte Frank, 75, 4:27:06.

Panicking Poultry 5KBoulder, CO

November 12, 2006

507 Finishers (405 - Run, 102 - Walk) - Timing by: Boulder Road Runner - Weather: Raining, 40 degrees - Elevation: Start/Finish = 5,190’

5K Run Male (Overall): 1. Jason Delaney, 26, Golden, CO, 15:42; 2. Jeffrey Boele, 28, Boulder, CO, 15:52; 3. Cody Hill, 33, Colorado Springs, CO, 16:36; 4. Jonny Stevens, 16, Vail, CO, 16:55; 5. Keith Johnson, 45, Littleton, CO, 16:56. Masters (40+): 1. Keith Johnson, 45, Littleton, CO, 16:56. Grand Masters (50+): 1. Tom Yulsman, 50, Longmont, CO, 20:02. Seniors (60+): 1. Tom Lemire, 63, Boulder, CO, 21:10. Female (Overall): 1. Tanya Poel, 41, Boulder, CO, 18:31; 2. Lisa Gibbs, 24, Boulder, CO, 19:41; 3. Loring Watkins, 23, Boulder, CO, 19:50; 4. Monique Beausoleil, 31, Erie, CO, 20:49; 5. Sara Kosik, 24, Aurora, CO, 21:14. Masters (40+): 1. Tanya Poel, 41, Boulder, CO, 18:31. Grand Masters (50+): 1. Sue Butcher, 53, Boulder, CO, 23:25. Seniors (60+): 1. Connie Ahrnsbrak, 66, Denver, CO, 25:23. 5K Walk Male (Overall): 1. Carl Schueler, 50, Colorado Springs, CO, 27:57; 2. Dan Pierce, 50, Boulder, CO, 29:13; 3. Scott Richards, 56, Littleton, CO, 31:18. Female (Overall): 1. Marianne Martino, 56, Littleton, CO, 30:25; 2. Barb Amador, 57, Lafayette, CO, 31:31; 3. Sherrie Gossert, 54, Brighton, CO, 31:37.

Turkey Trot 5KBrighton, CO

November 18, 2006

388 Finishers (251 - Run, 137 - Walk) - Timing by: Boulder Road Runner - Weather: Cloudy, 45 degrees - Elevation: Start/Finish = 5,080’

5k Run Male (Overall): 1. Steve Hackworth, 28, Larkspur, CO, 16:14; 2. Nate Hatleback, 19, Golden, CO, 16:39; 3. Keith Baca, 20, Brighton, CO, 16:50; 4. Steve Bramble, 20, Brighton, CO, 17:07; 5. Steven Sellars, 46, Superior, CO, 17:23. Masters (40+): 1. Steven Sellars, 46, Superior, CO, 17:23. Grand Masters (50+): 1. Bruce Kirschner, 53, Louisville, CO, 20:25. Seniors (60+): 1. Larry Avery, 65, Boulder, CO, 23:24. Female (Overall): 1. Tanya Poel, 41, Boulder, CO, 18:15; 2. Noelle Green, 42, Erie, CO, 19:11; 3. Rachael Lopez, 11, Fort Lupton, CO, 19:55; 4. Jennifer Prehn, 23, Broomfield, CO, 21:05; 5. Xenia Flores, 16, Brighton,

CO, 21:09. Masters (40+): 1. Tanya Poel, 41, Boulder, CO, 18:15. Grand Masters (50+): 1. Peggy Muhn, 54, Wheat Ridge, CO, 21:16. Seniors (60+): 1. Ann Hazen, 60, Lafayette, CO, 22:26. 5K Walk Male (Overall): 1. Dan Pierce, 50, Boulder, CO, 28:54; 2. Daryl Meyers, 63, Brighton, CO, 29:50; 3. Gustaf Nyberg, 50, Commerce City, CO, 35:47. Female (Overall): 1. Sherrie Gossert, 54, Brighton, CO, 30:44; 2. Mary Gilbert, 57, Fort Collins, CO, 33:16; 3. Kelli Hefllin, 46, Brighton, CO, 35:41.

CU Turkey Trot 5KBoulder, CO

November 23, 2006

946 Finishers - Timing by: Boulder Road Runner - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 5,190’

Male (Overall): 1. Geoff Williamson, 29, 15:36; 2. Ramiro Paris, 33, 15:57; 3. Sean Nesbitt, 31, 16:02; 4. Matt Hill, 26, 16:04; 5. John Tribbia, 24, 16:21. Masters (40+): 1. Frank Zoldak, 40, 16:54. Grand Masters (50+): 1. Ted Kennedy, 50, 18:33. Seniors (60+): 1. George Antoine, 62, 22:46. Female (Overall): 1. Samantha McGlone, 27, 17:35; 2. Patty Murray, 41, 17:47; 3. Katie Blackett, 29, 18:29; 4. Noelle Green, 42, 19:05; 5. Katie Mulholland, 23, 19:05. Masters (40+): 1. Patty Murray, 41, 17:47. Grand Masters (50+): 1. Martha Buttner, 50, 21:10. Seniors (60+): 1. Gail Hunter Carlson, 62, 23:59.


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Runners at the Highlands Ranch Turkey Day 5K.

Turkey Day 5KHighlands Ranch, CO

November 23, 2006

877 Timed Finishers - Timing by: BKB Ltd. - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 5,580’

Male (Overall): 1. Nick Miller, 19, 16:25; 2. Paul Di Grappa, 25, Highlands Ranch, CO, 16:48; 3. Cameron Nelson, 22, Centennial, CO, 17:44; 4. Gary Holt, 33, 17:44; 5. Jason Kearns, 15, 18:06. Masters (40+): 1. Ken Soule, 45, 18:06. Grand Masters (50+): 1. Perry Haney, 55, 21:50. Seniors (60+): 1. Danny Trujillo, 60, 23:14. Female (Overall): 1. Heather Hunt, 32, Englewood, CO, 19:31; 2. Eleanor Fulton, 13, 20:14; 3. Lisa Chipman, 38, 20:28; 4. Dominique Gerard, 13, Highlands Ranch, CO, 20:48; 5. Lexi Pavlich, 14, Parker, CO, 21:07. Masters (40+): 1. Sandra Boots, 41, 22:09. Grand Masters (50+): 1. Marcela Salazar, 51, Littleton, CO, 24:26. Seniors (60+): 1. Arlene Eggleston, 61, 42:19.

Thanksgiving Day 4M

Ft. Collins, CONovember 23, 2006

1370 Finishers - Timing by: Timberline Timing - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 4,950’

Male (Overall): 1. Edward Muge, Santa Fe, NM, 18:57; 2. Scott Nagelkerke, Gunnison, CO, 19:21; 3. Charles Kamindo, Fort Collins, CO, 19:28; 4. Nelson Laux, Fort Collins, CO, 19:39; 5. Abraham Kosgei, Santa Fe, NM, 19:51. Masters (40+): 1. Richard Rono, Santa Fe, NM, 21:06. Grand Masters (50+): 1. Pablo Vigil, Fort Collins, CO, 23:55. Seniors (60+): 1. Bill Mcintyre, Cheyenne, WY, 27:49. Female (Overall): 1. Nuta Olaru, Longmont, CO, 22:00; 2. Alisha Williams, Gunnison, CO, 22:29; 3. Hannah Mitei, Santa Fe, NM, 22:32; 4. Kristen Fryburg, Boulder, CO, 22:43; 5. Faith Byrum, Erie, CO, 23:01. Masters (40+): 1. Tanya Poel, Boulder, CO, 23:31. Grand Masters (50+): 1. Jane Welzel, Fort Collins, CO, 27:25. Seniors (60+): 1. Libby James, Fort Collins, CO, 32:20.

YMCA Turkey Trot 5KColorado Springs, CO

November 23, 2006

1274 Finishers - Timing by: Pikes Peak Road Runners - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 6,100’

Male (Overall): 1. Scott Dahlberg, 22, Gunnison, CO, 16:22; 2. Adam Rich, 25, Colorado Springs, CO, 16:28; 3. Jay Luna, 22, Colorado Springs, CO, 17:03; 4. David Harmer, 23, Colorado Springs, CO, 17:06; 5. Gerald Romero, 35, Colorado Springs, CO, 17:28. Masters (40+): 1. Steve Moon, 41, Colorado Springs, CO, 18:46. Grand Masters (50+): 1. Scott Palmer, 51, Colorado Springs, CO, 21:47. Seniors (60+): 1. Stan Hren, 65, Pueblo West, CO, 26:14. Female (Overall): 1. Amanda Occhi, 29, Manitou Springs, CO, 19:08; 2. Ashley Birger, 22, Colorado Springs, CO, 19:36; 3. Stephanie Jones, 36, Colorado Springs, CO, 19:43; 4. Jennifer Bremser, 15, Colorado Springs, CO, 20:26; 5. Lynice Anderson, 38, Reno, NV, 20:36. Masters (40+): 1. Ingrid Hibbitts, 40, Colorado Springs, CO, 23:21. Grand Masters (50+): 1. Sharon Dieter, 52, Colorado Springs, CO, 24:35. Seniors (60+): 1. Joyce McKelvey, 61, Black Forest, CO, 27:47.

United Way Turkey Trot 4M

Denver, CONovember 23, 2006

3939 Timed Finishers - Timing by: BKB Ltd. - Weather: Windy, Cloudy, 50 degrees - Elevation: Start/Finish = 5,350’

Male (Overall): 1. Payton Batliner, 22, Highlands Ranch, CO, 19:24; 2. Rickey Gates, 25, Boulder, CO, 20:28; 3. Justin Butz, 20, Greeley, CO, 20:30; 4. Andres Urbina, 20:47; 5. Cody Hill, 33, Colorado Springs, CO, 20:50. Masters (40+): 1. Henk Moorlag, 43, Broomfield, CO, 23:49. Grand Masters (50+): 1. Michael Evans, 53, 25:14. Seniors (60+): 1. Dave Scott, 63, 28:00. Female (Overall): 1. Danusia Teschner, 34, Albuquerque, NM, 23:32; 2. Brandy Erholtz, 29, Bailey, CO, 23:40; 3. Cary Costa, 24:06; 4. Carrie Zaografos, 27, 24:11; 5. Elsabeth Goshu, 20, Denver, CO, 24:24. Masters (40+): 1. Lisa Mills, 45, 24:43. Grand Masters (50+): 1. Alyn Park, 55, Denver, CO, 29:31. Seniors (60+): 1. Stephanie Wiecks, 60, Palmer Lake, CO, 31:51.

Turkey Trot 5KDurango, CO

November 23, 2006

276 Finishers - Timing by: Durango Motorless Transit

Run Male (Overall): 1. Steve Flint, 28:55; 2. Sean Dunlap, 29:03; 3. Dan Ourada, 29:30; 4. Neil Long, 29:40; 5. Dylan Peterson, 30:43; 6. Marty Brenner, 30:58; 7. Dave Heald, 31:11; 8. Branden Rakita, 31:36; 9. Jim Flint, 31:41; 10. Gerry Geraghty, 31:53. Female (Overall): 1. Emily Roser, 31:46; 2. Melissa Lewis, 35:04; 3. Stephanie Anderson, 37:16; 4. Terryl Peterson, 39:25; 5. Connie Wian, 39:32; 6. Angela Ochoa, 39:49; 7. Marjorie Brinton, 40:08; 8. Melissa Maloney, 40:39; 9. Holly Simmons, 41:13; 10. Emily Muth, 41:28.

Rock Canyon Half Marathon

Pueblo, CODecember 2, 2006

245 Finishers - Timing by: Southern Colorado Runners - Weather: Snow Snowers, 15 degrees - Start/Finish: 4,765’

Male (Overall): 1. Adam Rich, 25, Colorado Springs, CO, 1:20:16; 2. Paul Mann, 29, Colorado Springs, CO, 1:23:47; 3. Brad Cooper, 40, Littleton, CO, 1:25:45; 4. Keith Johnson, 45, Highlands Ranch, CO, 1:27:06; 5. Matthew Robert Drake, 18, Pueblo West, CO, 1:29:07. Masters (40+): 1. Brad Cooper, 40, Littleton, CO, 1:25:45. Grand Masters (50+): 1. Rich Hadley, 50, Florence, CO, 1:35:06. Seniors (60+): 1. Lou Huie, 60, Colorado Springs, CO, 1:49:14. Female (Overall): 1. Amy Regnier, 44, Colorado Springs, CO, 1:34:39; 2. Emily Brzozowski, 27, Colorado Springs, CO, 1:35:52; 3. Heather Hunt, 32, Englewood, CO, 1:36:18; 4. Elizabeth Watkins, 24, Colorado Springs, CO, 1:38:47; 5. Andrea Culp, 29, Littleton, CO, 1:39:09. Masters (40+): 1. Amy Regnier, 44, Colorado Springs, CO, 1:34:39. Grand Masters (50+): 1. Lani Gendron, 50, Colorado Springs, CO, 1:57:10. Seniors (60+): 1. Sally Kennett, 64, Salida, CO, 2:24:25.

CMRA Clear Creek 4M

Wheat Ridge, CODecember 9, 2006

77 Finishers - Timing by: Colorado Masters Running Asscoiation - Weather: Sunny, 35 degrees - Start/Finish: 5,450’

Male (Overall): 1. Dart Schwaderer, 15, 22:36; 2. Hector Martinez, 23, 22:40; 3. Henry Cowhick, 16, 22:45; 4. Steven Sellars, 46, 23:26; 5. Austin Schwaderer, 21, 23:40. Masters (40+): 1. Steven Sellars, 46, 23:26. Grand Masters (50+): 1. Rich Hadley, 50, 25:08. Seniors (60+): 1. Lou Huie, 60, 29:20. Female (Overall): 1. Monica Ryan, 45, 26:59; 2. Lara Usinowicz, 36, 27:33; 3. Denise Glenn, 39, 29:40; 4. Lisa Matlock, 32, 30:09; 5. Jill Sellars, 38, 31:31. Masters (40+): 1. Monica Ryan, 45, 26:59. Grand Masters (50+): 1. Deb Acree, 54, 33:26. Seniors (60+): 1. Vici Dehaan, 71, 41:36.

Chilly Cheeks Duathlon IAurora, CO

December 9, 2006

77 Finishers - Timing by: Racing Underground - Weather: Sunny, 55 degrees - Start/Finish: 5,400’

Male (Overall): 1. Silvio Guerra, 38, Golden, CO, 50:59; 2. Andy Palmer, 34, Centennial, CO, 51:10; 3. Scott Hajicek, 51, Lakewood, CO, 51:55; 4. Silas Schrader, 27, Aurora, CO, 55:01; 5. Scott Bainbridge, 43, Englewood, CO, 55:05. Masters (40+): 1. Scott Hajicek, 51, Lakewood, CO, 51:55. Grand Masters (50+): 1. Scott Hajicek, 51, Lakewood, CO, 51:55. Seniors (60+): 11. Bruce Rasor, 60, Arvada, CO, 1:06:48. Female (Overall): 1. Jenni Keil, 28, Louisville, CO, 58:26; 2. Carrie Smith, 29, Zanesville, OH, 59:54; 3. Jane Cyphers, 27, Castle Rock, CO, 1:03:26; 4. Christine Spindler, 35, Littleton, CO, 1:04:25; 5. Diane Ridgway, 58, Arvada, CO, 1:05:08. Masters (40+): 1. Diane Ridgway, 58, Arvada, CO, 1:05:08. Grand Masters (50+): 1. Diane Ridgway, 58, Arvada, CO, 1:05:08. Seniors (60+): 1. Cheryl Weill, 62, Denver, CO, 1:27:30.


>> RACE RESULTS <<

John Hemsky of Littleton on his wayto a 14th place finish at the CMRA

Chatfield 10M Trail Run.

Eric Booton has a little fun duringthe Colder Boulder 5K.

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Finishing the Jingle Bell Run 5K inDenver’s Washington Park.

January 01

New Year’s Day 5K10:00 AMRunner’s Roost, Ft. Collins, [email protected]

Rescue Run 5K/10K10:00 AMPalmer Park, Colorado Springs, [email protected]

Tammy Redman Memorial 5K/10K10:00 AMRio Rancho, [email protected]

January 06

Fat Ass 50K7:00 AMGrand Junction, COwww.mmstriders.org970-241-9497

Turquoise Lake 20M Snowshoe Run10:00 AMSugar Loafin’ Camp, Leadville, COsalidarec.com/[email protected]

January 07

Beaver Creek Snowshoe Series II11:00 AMCreekside Park, Beaver Creek, [email protected]

RMRR 10K at Twin Lakes Park9:00 AMDenver, COwww.rmrr.org

January 13

CMRA Lake Arbor 5K9:00 AMLake Arbor, Arvada, COwww.comastersrun.org

Frostbite 4M10:00 AMOak Grove Elementary, Montrose, CO

www.sjmr.org970-249-0595

Grand Lake Snowshoe Festival 7K9:30 AMGrand Lake, [email protected]

Oatmeal Festival 5K9:30 AMLafayette, [email protected]

PPRR Winter Series 5K/10K10:00 AMFox Run Park, Colorado Springs, [email protected]

January 14

The Ghost Town 38.5M6:00 AMHillsboro, NMwww.journeyheretothere.comghosttown@journeyheretothere.com505-895-3383

5430 Winter TriathlonDevil’s Thumb RanchWinter Park, [email protected]

January 20

Appleton Freezer 4M11:00 AMGrand Junction, [email protected]

Chilly Cheeks Duathlon II10:00 AMCherry Creek State Park, Denver, COwww.racingunderground.cominfo@racingunderground.com303-642-7917

Cross Country Caper10:00 AMBear Creek, Colorado Springs, [email protected]

Meadow Mountain 9M Snowshoe10:00 AMMeadow Mtn., Vail, CO

[email protected]

Swift Skedaddle 10K/3K Snowshoe10:00 AMBreckenridge, COwww.racingunderground.cominfo@racingunderground.com970-547-7889

January 21

Frosty’s Frozen Five 5M/10M10:00 AMChatfield State Park, Littleton, [email protected]

January 27

Gateway Canyons Winter Warm-Up 5K11:00 AMGateway, [email protected]

PPRR Winter Series 4M/8M10:00 AMEl Pomar Park, Colorado Springs, [email protected]

January 28

Polar Bear 5K10:00 AMWashington Park, Denver, [email protected]

February 03

YMCA Frostbite 5M10:00 AMCity Park, Pueblo, [email protected] ext 141

February 04

Frisco Gold Rush 7K Snowshoe Race11:30 AMFrisco Nordic Center, Frisco, [email protected]

303-635-2815

Super Bowl 5K9:00 AMWashington Park, Denver, [email protected]

USA Triathlon WinterNational ChampionshipsDevil’s Thumb RanchWinter Park, [email protected]

RMRR Trophy Series 7M9:00 AMCherry Creek State Park, Denver, COwww.rmrr.org

February 10

CMRA Forty Furlongs 5M9:00 AMLittleton, COwww.comastersrun.org303-794-6526

Hearty Hearts 10K10:00 AMOak Grove Elementary, Montrose, COwww.sjmr.org970-240-1654

PPRR Winter Series 5M/10M10:00 AMSanta Fe Trail, Colorado Springs, [email protected]

719-598-2953

USA Cross Country Championships9:00 AMFlatirons Golf Course, Boulder, [email protected]

Valentine’s Day Massacre 3M10:00 AMGrand Junction, COwww.mmstriders.org970-243-8308

February 11

Beaver Creek Snowshoe Series III11:00 AMMcCoy Park, Beaver Creek, [email protected]

Screamin’ Snowman 5K/10K Snowshoe9:00 AMEldora Resort, Nederland, COwww.racingunderground.cominfo@racingunderground.com303-642-7917

Valentine’s Day 5K9:00 AMWashington Park, Denver, [email protected]

February 17

Chilly Cheeks Duathlon Series III10:00 AM

january

february

>> RACE CALENDAR <<


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>> RACE CALENDAR <<Cherry Creek State Park, Denver, COwww.racingunderground.cominfo@racingunderground.com303-642-7917

Sweetheart Run 5K10:00 AMCivic Center, Fruita, COwww.mmstriders.org970-858-0360

Valentine’s Day 5K10:00 AMRecreation Center, Durango, [email protected]

February 18

President’s Day 5K9:00 AMWashington Park, Denver, [email protected]

February 24

Art 5K10:00 AMDurango, COwww.go-dmt.org

PPRR Winter Series 10K/20K10:00 AMElementary School, Black Forest, [email protected]

Snowman Stampede 10M/20M10:00 AM

Cherry Creek State Park, Denver, [email protected]

Tortoise and Hare 6M Relay10:00 AMGrand Junction, COwww.mmstriders.org970-243-3721

Vail Night 5M Snowshoe6:30 PMLionshead, Vail, [email protected]

February 25

Gateway Canyons Dolores River 10K11:00 AMGateway, [email protected]

Run the Register Stair Climb9:00 AMWells Fargo Building, Denver, [email protected]

March 03

Snowshoe Shuffle11:00 AMMcCoy Park, Beaver Creek, CO

[email protected]

March 04

RMRR Trophy Series 3M9:00 AMCrown Hill Park, Wheat Ridge, COwww.rmrr.org

March 10

CMRA Spring Spree 10K9:00 AMTwin Lakes Park, Denver, COwww.comastersrun.org303-791-6166

March 11

Runnin’ of the Green 7K10:15 AMLoDo, Denver, [email protected]

March 17

5K on St. Patrick’s Day10:00 AMBancroft Park, Colorado Springs, [email protected]

A Run Through TimeMarathon/Half Marathon9:00 AMRiverside Park, Salida, [email protected]

719-539-7626

Canyonlands Half Marathon/5M10:00 AMMoab, [email protected]

Sharin’ O’ the Green 5K8:30 AMLibrary Park, Fort Collins, COwww.partnersmentoringyouth.orgamys@partnersmentoringyouth.org970-484-7123 ext 15

St. Patty’s Run for the Green 5K8:30 AMCivic Green, Highlands Ranch, COwww.highlandsranchrunseries.comhradcock@hrcaonline.org303-471-7044

March 18

Orphans of Violence 5K9:00 AMWashington Park, Denver, [email protected]

March 24

Coyote Cutoff 5M9:00 AMMontrose, COwww.sjmr.org970-249-5253

Tackle the Tower Stair Climb8:00 AMSalt Lake City, UT

[email protected]

march

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CR_adfinal2_1106.indd 1 9/29/2006 7:04:31 PM

Hit The Dirt...sponsored by

Red Rocksby Jessica Griffiths

E


Red Rocks ParkMorrison, Colorado

Each morning with the sun’s first bright rays, legion’s of the fit faithful march up and down the steps at the Red Rock Amphi-theater. The heart-pounding, gut-wrenching routine can leave the toughest athlete gasping for air. I have tried this vigorous workout on several occasions. Up the steps, one, two, three, twenty, thirty, forty… The sun beats down and you can always smell stale beer near the amphitheater during the summer concert season. I can’t get addicted to the stair climbing. Why run up and down concrete steps when you can sprint through dramatic 300-foot sandstone monoliths instead? I must truly have the heart of a trail runner. Nestled in the foothills just west of Denver, Red Rocks Park is only a 15-minute drive from the city and is the closest example of nature’s majestic beauty for travelers passing through Denver. The area offers a glimpse of new and old with panoramic views of the Denver skyline as well as dramatic rocks that date 250 million years. Geologists say gentle earth movement gradually raised the great sandstone ledges from the pre-historic ocean floor. Nearby, dinosaur tracks date to the Jurassic period 160 million years ago. Some of the rock formations in the park slope nearly 90 degrees and the two most famous monoliths, “Creation Rock” and “Ship Rock,” are taller than Niagara Falls. Herds of deer are often seen throughout the park, especially in the winter. Small animals like fox, squirrel, and raccoon are also common. Potentially dangerous summertime visitors are rattlesnakes. Bird watch-ers can discover a variety of feathered residents including house finches, scrub jays, magpies, and mountain blue birds. One of my favorite trail runs takes you through the park, but begins at the Matthews/Winters trailhead just outside of Red Rocks. It’s

a good starting point because the parking area offers a bathroom and it is immediately off the interstate. Matthews/Winters Park sits on what was once know as Mount Vernon Town, a small town founded in 1859 with the hopes of becoming a supply town along the mining routes. By 1860, there were 44 registered voters in Mount Vernon. The town faded into obscurity when Colorado’s political and economic hub shifted to Denver. You start the run by crossing the bridge onto the Village Walk Trail and heading straight. Along this trail you will pass the old Mount Vernon Town Site. Veer right onto the Red Rocks Trail, a wide double track trail that takes you over to Red Rocks Park. After 0.8 miles you will cross a small bridge and then start back up the other side. Be careful on this section in the winter as it may be covered in ice. After one switch-back, you will come to a trail junction with the Morrison Slide Trail. Veer right and head up the switchbacks towards the top of the plateau. Again, be weary of the ice that may be present on this section during the winter. Once you reach the top of the plateau, you will be treated with panoramic views of Denver and the plains to the east. Continue down the other side of the Morrison Slide Trail to an-other junction with the Red Rocks Trail. Here you have a choice to make. You can either turn left for a 4.5 mile trail run or turn right for a 7.5 mile trail run. If you chose to go right, continue down the hill and cross the park road. Follow the trail as it winds it way around and up to the amphi-theater (veer right on the trail after you cross the road). Turn around at the end of the trail and run back to the trail junction with the Morrison Slide Trial. At this junction, turn right and stay on the Red Rocks Trail. This trail parallels the Morrison Slide Trail, which is just above you. Follow this trail all the way back to the Village Walk Trail. Turn right on the Vil-lage Walk Trail and follow this around and back to the parking lot. To get to the trailhead, take I-70 to the Morrison exit and travel south for 0.1 miles. The parking lot is on the west side of the road.

• Special Guest Olympic Gold Medalist Billy Mills •Saturday, June 2 — Helena, MontanaSaturday, June 2 — Helena, Montana

• Special Guest Olympic Gold Medalist Billy Mills •Saturday, June 2 — Helena, Montana

Scenic mountain valley beckons athletes to: Marathon, Marathon Relay, 1/2 Marathon, 10K, 5K,

Special Olympics/Physically Challenged, Bicycle Circuitwww.govcup.bcbsmt.com 1-888-340-3724

New MarathoN route • New Bicycle eveNt

>> HIT THE DIRT <<D

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>> THE LIGHTER SIDE <<

You might be a

cross country runner if...The nation’s best cross country runners will be competing at the Flatirons Golf Course in Boulder on February 10 in the USATF Cross Country Championships. Runners will be racing for $40,000 in prize money and a chance to go to Kenya for the 2007 World Championships. For more information on the free, spectator friendly event, log onto www.boulder2007.com. This article is to humor Colorado’s cross country fans.


You might be a cross country runner if...

•All of your socks are either stained or torn.•Your underwear covers more than your uniform shorts.•You have trouble benching the bar.•Your highest heels are your training shoes.•You schedule dates around meets.•You spend more money on training clothes than work clothes.•You’ve been to a golf course in every city, but not to play golf.•You enjoy running hills.•You did a 30 minute warm up for the P.E. mile run.•You need a magnifying glass to see your name in the paper.•Your wife tells you to run to the store because it takes too long to drive.•On the first day of practice, you run four miles but your coach says you only ran two.•Your friends take the elevator, but you beat them by taking the stairs.•You’re proud that another team has quadrupled your score.•Spit strings from your chin and you don’t even care.•You can see your ribs through your shirt.•You can strip and change in a bus seat in less than 2 minutes.•You’re as skinny as a twig and wear a stupid knit cap on your head.

•Your coach won’t give you a ride home.•You can maintain a 5:30 pace while throwing up.•You think track is for wussies.•You finish the race looking like you wrestled a bear.•You consider work as just a break between runs.•You always stretch while waiting in line for lunch.•”Chariots of Fire” is actually entertaining to you.•Your watch is more expensive and complicated than your car.•You own spandex in more than one color.•Steve Prefontaine’s birthday is more important than yours.•You know as many kinds of pain as Eskimos have words for snow.•You find yourself saying, “it’s not really a hill...”•You hit targets with your snot rocket.•Your feet are comparable to rawhide.•You’re running and you don’t know why.•You get pulled over after practice and can’t walk straight be-cause you’re so tired.•Your calves are bigger than your biceps.•You try to pick up a girl by telling her how fast your first mile is.•Your toenails are falling off.•You can pronounce those funny Kenyan names.•You can say more names of your runs than names of your friends.

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Issue 21

Documents

colorado runner letters

years course

fast lane vof

chatfield state park

park roads

bike path

rolling course

great competition