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unnerInside: Heart Health and Nutrition
$3.00 US $4.50 CAN
Issue 30:July/August 2008
www.coloradorunnermag.com
A Recap of the Olympic Marathon Trials
Running in the HeatPlus: The Latest
Trail Running Shoes
& triathleteR colorado
0 97447 0 0556 7
07 >
Join Us This Fall for the “Nation’s Best Kept Marathon Secret” – Runner’s World Magazine
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Join Us This Fall for the “Nation’s Best Kept Marathon Secret” – Runner’s World Magazine
backroads
10th Annual • Boulder “Backroads” Marathon • September 21, 2008Marathon (26.2 Miles) • Half Marathon (13.1 Miles) • Marathon Team Relay (4-Person) • Expo Both Days
E N D : R E S U L T
Register Today to Secure Your EntryIn the 2008 Boulder Marathon. www.bouldermarathon.com
21 TRIATHLON: SEVEN HABITS OF EFFECTIVE TRIATHLETES
24 TRAIL RUNNING SHOE REVIEW
26 YOUTH RUNNING: STATE HIGH SCHOOL TRACK MEET
46 THE LIGHTER SIDE: PAUL DRISKILL KEEPS GOING AND GOING...
DEPARTMENTS
8 STARTING LINE
10 RUNNING SHORTS
28 RACE REPORTS
34 RACE RESULTS
42 EVENT GUIDE
COVER: Emily Brzozowski of Colorado Springs finished the US Women’s Olympic Marathon Trials in 2:45:30, good enough for 64th place.Photo by Victor Sailer / PhotoRun.net
THIS PAGE: Johannes Rudolph of Boulder and Scott Olson of Grand Junction run along the Ten Mile Creek during the Run The Rockies Half MarathonPhoto by Derek Griffiths / Running Memories
The entire contents of this magazine are Copyright 2008 by Col-orado Runner LLC. Colorado Runner is a registered trademark of Colorado Runner LLC. All rights reserved. The contents, in whole or in part, may not be reproduced in any manner without the written permission of the publisher.
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FEATURES
12 THE FAST LANE: Q & A WITH TERA MOODY
14 TRAINING SMARTS: RUNNING IN THE HEAT
18 NUTRITION ADVANTAGE: HEART HEALTH
21 TRIATHLON: SEVEN HABITS OF EFFECTIVE TRIATHLETES
24 TRAIL RUNNING SHOE REVIEW
26 YOUTH RUNNING: STATE HIGH SCHOOL TRACK MEET
46 THE LIGHTER SIDE: PAUL DRISKILL KEEPS GOING AND GOING...
Ataboutthetimethatyou’recollectingthismagazinefromyourmailbox, the Olympic Track andField Trials are taking place inEugene, Oregon. I’m a long timetrack fan, but unfortunately, withthe addition of an infant at myhouse, I’m not able to attend theTrials in person this year. Colo-rado Runnerwasfortunateenoughto be granted two press passes totheevent,soIsentDavidandMar-garet Hunter to the Trials in myplace.DavidandMargaretaretwoofthemajorpeopleinvolvedwiththeAkronRoadRunnerMarathon.Iwas introduced to them throughourmutualfriendshipwithCreighKelleyofBKBLtd.Thehusbandandwifeduowill be sendingup-dates,socheckoutourwebsitetoseehowthoseathleteswithColo-radoconnectionsarefaringintheirbidtobeOlympians. Speakingofourwebsite,wehaveanewlydesignedinternetsitewith exciting features like localblogs, forums,and increasedcon-tent for print subscribers, such astheabilitytosearchthroughallof
ourpastissues.Checkitoutatwww.coloradorunnermag.com.Andifyou’renotalreadyonoure-newsletterlist,youcansignuponlineforfreeandgetthetopwebheadlinessenttoyourin-boxonthe first of each month.
Happy trails!Derek
Joe
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DearJessica, I’mrespondingtothevitaminarticleyouranlastmonthentitled“DoINeedtoTakesoManyPills?” Theanswer to thequestionby theRegisteredDieticianwas“No,youdon’tneedvitamins.”Myresponsetothatarticleis,“Yes,youhadbettertakevitamins,oryouwillbesorrylater.”IthinkMs.Clark’sarticledoesagreatdisservicetothepublicingeneralandtotherunningcommunityinparticular.Letmeexplain. As an optometrist, I have seen an explosion lately of a specific vitamin deficiency known as macular degeneration. Macular degeneration is the loss of central vision resulting from a defi-ciencyoftheantioxidantvitaminsA,C,andE,andpossiblyZincandLutein.Iseethisinaveragepeople,notjustrunnerswhohavealotmoreoxidationoccurringintheirbodiesthanaverage.AnarticlelikeMs.Clark’smakespeopleassumetheydon’tneedvitamins.Itmightbetrueifapersonlivedonafarm,grewtheirownfood,andhiredanR.D.toplantheirmeals,theymightnotneedvita-mins...might.Buthowmanypeoplearegoingtoreadthatarticleandstoptakingvitamins,withoutmaking any permanent changes in their diets? Old habits are difficult to change, and vitamins are insuranceagainstpoorhealthinthefuture.Howmanypeoplewouldbewillingtogothroughlifewithoutinsurance? IwouldtellJenthatherdoctorknowswhathe/sheistalkingabout.TakethemultiandtheOmega3becausethedoctorwantstokeepyoufromhavingaheartattackorstrokeandwantstoguard against vitamin deficiencies like macular degeneration. I would also suggest she add an eye vitaminlikeOcuvittofurtherguardagainstmaculardegeneration.Oncethemaculahasdegener-ated,itisn’tcomingbackevenwithmassivevitamins.AndalsoincludetheCalciumandMagne-siumbecauserunner’sbonesneedtobeasstrongaspossible. Ipassedagirlwithabrokentibiaatmile20oftheTecumsehTrailMarathoninIndianainDecember.IwonderifshewastakingCalcium?
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>> THE STARTING LINE <<
Coming down the trail at the Garfield Grumble in Grand Junction.Photo by Bernie Boettcher
� coloradorunnermag.com July/August 2008
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>> RUNNING SHORTS <<
Reed Wins Olympic Tri Trials Matt Reed of Boulder earned hisfirst Olympic berth with a win at the 2008 U.S. OlympicTeamTrialsinTuscaloosa,AlabamaonApril20.Inthewomen’srace,JulieSwailErtelearned her spot on the team. The pair joinedBeijing-boundJarrodShoemakerandBoulder’sLaura Bennett, who qualified for the team at the first qualifier last September. Sara McLarty of Colorado Springspushed the pace by gaining an early lead outofthe1.5Kswimandontothebike.Aftertwolapsofthe40Kcourse,itwasevidentthiswasa four-person race, as McLarty was joined bySarahHaskinsofColoradoSprings,Ertel,andSarahGroffofBoulder.Thisfoursomestayedtogether for the remainder of the eight- lapcourse.Ertel,asilvermedalistinwaterpoloatthe2000OlympicGames,sawherdreamsatasecondOlympicteamgetcloserassheputever-increasing space between herself and Haskinsoneachofthefourlapsonthe10Kcourse.Thefinal margin was 29 seconds, with Ertel cross-ingthelinein2:02:21.Haskinswassecondin2:02:50 and Groff was third in 2:02:59. ForReed,itwasarefreshingcaptoabusy fourmonths,which included thebirthofhis second child and his gaining U.S. citizen-ship.ThenativeofNewZealandtookadvantage
of the small 10-man field, using a strong last lap of thebike toput25secondsbetweenhimselfand Hunter Kemper, Andy Potts, and BrianFleischmann,whoalltraininColoradoSprings.TheraceexperienceofOlympiansPotts(2004)andKemper(2000and2004)helpedthempullawayfromFleischmann,butitwasn’tenoughtocatch thedeterminedReed,whoshowedarunthatisimprovingeachrace. Theracestartedmuchlikethewom-en’sevent,withtheswimmingprowessofPottsstaking him to a phenomenal 48-second lead intoT1 and out onto the bike.After four lapsat the head of the field, he realized he wasn’t goingtoout-bikethechasepackofReed,Kem-per,andFleischmannandsettledbacktojoinhispursuers.WithReed’swinassuredon the run,he enjoyed the final stretch of his last lap with high-fives to the crowd and a triumphant step across the line in 1:52:15, while leaving PottsandKemper tobattle itout for second.And itwas Potts who had the legs at the end, finishing 20secondsbehindReedandjustfouraheadoftheformerworldNo.1Kemper.
Get Ready for the Olympics! NBCisplanningtoofferanestimated1,200hoursoftelevisioncoverageoftheOlym-picgamesacrossthenetworkanditscablesta-tions. Track and field coverage will begin Fri-day,August15andconcludeFriday,August24.The men’s and women’s triathlons are sched-uled to be held Monday, August 18 and Tuesday, August 19. For the triathlon, athletes will swim 1,500meters,bike40Kandrun10,000meters.Menandwomencompeteseparately.Muchofthe Beijing event will be contested on a bluesynthetic surface. In track and field, the cover-agewill be contestedover 10 days withmed-als awarded in 26 running events, three walk-ing events, 16 field events, the decathlon and theheptathlon.Thewomen’ssteeplechasewillmakeitsdebutinBeijing.Nocountrywillloomlarger or faster at the Games than the United States,whichdominatedthetrackinAthensandlookspoisedtoreignagaininBeijing.
Locals Win Race WalkingChampionships
The USATF National Masters 20K RaceWalkingChampionshipwasheldSunday,April 27 at the University of Central Florida in Orlando.FourColoradansattendedandallfourwon age group awards. Michael Blanchard ofCastle Rock won gold for the 45-49 age group in1:56:30.DarlaYoergofDenverwonbronzefor the 40-44 category in 2:09:20. Marianne Martino of Littleton received gold for the 55-59 age group in 2:09:40, and Yvonne Allmaras of Littletonearnedsilverin2:11:40. On May 18, the USA Masters 15K RaceWalkingChampionshipswereheldatFair-mont Park in Riverside California. Blanchard,46,wontheeventin1:24:41.Martino,57,wasthe first female in 1:34:31.
Higgins Wins USA 25K Title Paige Higgins of Littleton won her
first USA road title in 1:30:49 while Brian Sell successfully defended his men’s national titlerunning 1:15:08 at the USA 25K Champion-shipsinGrandRapids,MichiganonMay10. Sunny skies and ideal conditions of42degreesandcalmwindsmetathletesforthe15th running of the championships with theFifth Third River Bank Run. In the women’srace, Higgins finished third overall behind Car-oline Cheprkorir of Kenya and FirehiwotTes-raye of Ethiopia to claim the U.S. title. Chepr-korir was timed in 1:29:31 for the overall win, with Tesraye taking second in 1:30:11. In themen’s event, 2006 champion and 25KAmeri-canRecordholderFernandoCabadaofBoulderplacedsecond in thechampionshipdivision in1:17:01.
Boston Marathon From Colorado, 439 runners com-peted in the 112th Boston Marathon onApril21.TheColorado contingentwas ledbyRob-ert Weiner, 43, of Evergreen. He finished the 26.2 mile course in 2:31:02. BeanWrenn, 34,ofBoulderwasthetopfemalecompetitorfromColoradoin2:55:10.
Lawson Wins Big Sur Marathon Kris Lawson, 28, of Parker covered thechallengingcourseat the23rdBigSur In-ternationalMarathononApril27in3:00:53tocapture the women’s title. Lawson was nearly18 minutes ahead of the second place woman, Annie Fisher, 33, of New York, NY who ran
10 coloradorunnermag.com July/August 2008
Kris Lawson of Parker wins theBig Sur Marathon.
3:18:47. The race had nearly 8,000 event partic-ipants.The26.2milecoursealongscenicCali-forniaHighwayOneincludesdauntinghillsandbreathlessviews.TheoverallwinnerwasAndyMartin, 33, of Bend, OR, who crossed the finish line in 2 hours, 29 minutes, 50 seconds.
New Inductees to ColoradoRunning Hall of Fame
Sevenpeoplewere inducted into theColoradoRunningHallofFameonMay14atthe Denver Athletic Club. The 2008 inductees includedArturioBarrios,aformerworldrecordholder in the 10,000 meter run, Steve Bosley,the founder of the Bolder Boulder, MelodyFairchild,abronzemedalistattheWorldCrossCountryChampionships, andEllenHartPena,who competed in the 1980 U.S. Olympic Tri-als 10,000 meter run and the 1984 U.S. Olym-picTrialsmarathon.Also inductedwereSteveJones,aformerworldrecordholderinthemara-thon, Mark Plaatjes, the first American to win a goldmedalinalong-distanceeventattheWorldChampionships,andTonySandoval,whowonthe 1980 Olympic Trials in the marathon and would have been a gold medal favorite if theU.S. hadn’t boycotted the 1980 Moscow Games. ColoradohasoneofthehighestconcentrationsofworldandAmericanrecordholdersaswellasOlympic and world championship medal win-ners. The Colfax Marathon Partnership, Inc.Board of Directors established the CRHF in2007torecognizeColoradoresidentswhohaveachievednationalandinternationalrecognitiononthelong-distancerunningstage.
Triathlon Included in Debut Youth Olympic Games
The Youth Olympic Games will in-clude triathlon as part of the official program initsdebutinSingapore,2010.Atthegeneralassembly of ANOC (Association of NationalOlympic Committees) in Beijing, China theprogram for the first Youth Olympic Games was confirmed and will encompass all 26 sports on theprogramof the2012SummerOlympicGames,withalimitednumberofdisciplinesandevents. “To have triathlon included in theprogram of the first Youth Olympic Games is
agreatstepforthegrowthofoursportworld-wide,” stated ITU Executive Director, Loreen Barnett.“Itisessentialtothecontinuedsuccessof triathlon that we embrace the youth of thisworld in healthy, active living. Triathlon hasmadevaststridessince theAthensGamesandSingapore will be another benchmark for oursport.”
Area Triathletes Shine at World Championships in Vancouver
Great Britain’s Helen Tucker pulledoff one of the most shocking upsets in recenttriathlonhistoryasshebecamethenewtriath-lonworldchampion inVancouver,Canada. Itwas a thrilling sprint finish between Tucker and SarahHaskins,whotrainsinColoradoSprings.Haskins finished in 2:01:41, just four seconds behindthewinner.Lessthanaminutelater,thefanswere treatedtoanotherscintillatingbattlefor thebronzewithSamanthaWarrineredgingoutAustraliansErinDenshamandEmmaMof-
fatt. Shockingly,defendingchampionVanessaFernandes was 10th, her worst ITU finish since a 20th place finish in 2003. Intheunder23event,SwissDanielaRyfandGreatBritain’sAlistairBrownleewerecrownedthenewtriathlonworldchampionshipson June 8 in frigid conditions. Jasmine Oeinck ofLittletontooksilverin2:10:02forthesecondstraight year while SouthAfrica’s Mari Rabiemadetriathlonhistory.Withthebronze,Rabiebecame the first athlete from Africa to ever win atriathlonworldchampionshipmedal.Theun-der 23 category was first introduced in 2002 and wasdesigned toassist juniors transition to theelitelevel. Boulder’s Matt Reed finished a strong fifth in the elite men’s race in a time of 1:50:28. All three races were the standardOlympicdistance:1.5-kilometerswim,40-kilo-meterbike,10-kilometerrun.
>> RUNNING SHORTS <<
Erik Frank of Westminster and Greg Tyndall of Arvada ran together at the Boston Marathon. Frank summed it up best, “I was really surprised. These hills are significant!”
July/August 2008 coloradorunnermag.com 11
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Q&A with Tera Moody>> THE FAST LANE <<
Tera Moody of Boulder ran a 13 minute personal best for fifth place at the Women’s Olympic Marathon Trials in Boston in April. She was just nipped at the line by Zoila Gomez of Alamosa. Moody’s new PR is now 2:33:54.Tell me about running in the Olympic Marathon Trials. It was such a break-through performance for you. RunningintheOlympicMarathonTrialswasagreatexperience.Thecrowdswereamazing.Therewereveryfewspotswithnospectators,andtheypretty much lined the course. On the side of the bridge where the start/finish was,theywerecrowdedinseveralpeopledeep.Itwasgreattoseesomanypeopleoutthereexcitedaboutrunning.Itwasexcitingtoberunningwithagroupoffocusedanddedicatedwomen.
Did you think you could run that fast? I had qualified in the Chicago Marathon, but it was last year in 88 de-grees.Mypersonalbestwastechnically2:46:40goingin,butIknewIcouldrunalotfasterinweatherthatwasnicer.Ialsohadreallyrampedupmytrain-inganddidseveralweeksof100milesbeforetherace.Ididdoublerunsthisyear(tworunsinoneday)acoupletimesaweekandalsodidyogaacoupletimesaweekwhichIthinkreallyhelped.IhadrunahalfmarathoninJanuaryin1:13:04which,intheory,shouldtranslateintoaprettyfastmarathon.Butthemarathonisatoughoneandanythingcanhappen.
What was your race strategy going into the race? IthoughtthatonanidealdayinidealconditionsinanontacticalraceIcouldbreak2:35.ButtheTrialsisatacticalraceanditwasprettywindysoI definitely exceeded my expectations. I had also hoped to get in the top 15.
Did your strategy change as the race progressed? When we went out so SLOW (probably seven minute pace for the first mile) itwas frustratingand I just threw timegoalsout thewindowand letthe race unfold. When the first pack broke, I decided to let them go since we wererunningfasterthanthepaceIhadtrainedat.Itrainedat5:55pace.Ijusthungtightandrelaxedandtoldmyselftojusthangoutforawhile.IhavehadmarathonswherethewholethingfeelsgoodandthelastfewmilesaretorturesoIwaskindofanticipatingthat.Butthewalldidn’tcome.Icontinuedtofeellikeitwassupereasy,soat20miles,Istartedtomakeamove.Iputina few fast miles and moved up into fourth. I had been 16th to 18th for a lot oftherace.Istartedtogetalittletiredwithtwomilestogoandreallytiredwithamiletogo.Everyonewasreallysupportive.Thecrowdsweresurprisedtoseenumber152(whichwasmyrankinggoingin)doingsowell.Getting
outkicked in the last 400 meters was really tough but I was going all out at that point. I still finished well above my goal and had an almost 13 minute PR. One of the things that really helped was having bottles out on the course. I had never had that in a marathon before and definitely took in way more fluid than I have previously. I also took three or four Powergels which really helped.
What was your training like leading up to the event? I run for theadidas/BoulderRunningCompany teamoutof theColoradoSpringsstore.WehadfourgirlsintheTrialswhichwasawesome.Threeofushadthesamecoach(ArtSiemers)andwewereallonthesameexactplan.Itwasnicetobeabletotalktothemabouttheworkoutsandseehowtheywerefeelingandadaptingtothetraining.
What are your new goals? ArtissuperbusysoIrecentlychangedcoachesandamgoingtobefocusingonsomeshorterracesfornow.Iwilldosomelocalevents,thenacouplebiggerroadracesinJuly.Mymain races that I really want to do well in are the USA 5K, 8K, and 10K championships in Sep-temberandOctober.
Tell me about your background in running. IwasamilerinhighschoolandwonstateinIllinoistwice.Ireallystruggledincol-lege and had a frustrating career at CU. I have a lot of sleeping problems and it has taken me a couple of years to sort them out. It’s still my biggest problem but definitely better than in the past.I’mreallygladIstuckwithcompetingandthatmyrunningisstartingtocomearoundtowhereitshouldbe.
“The crowds were surprised to see number 152 (which was my ranking going in) doing so well.”
Tera’s Personal Bests5K: 16:318K: 27:07
Half Marathon: 1:13:04Marathon: 2:33:54
by jessica griffiths
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Local Women Compete At The Olympic Marathon Trials
Zoila Gomez of Alamosa (7) finished in fourth place to earn a spot as the first alternate to the Olympics. Zoila’s finishing time was 2:33:53; Tera Moody of Boulder (152) ran a 13 minute PR for fifth place, just getting nipped at the line by Gomez. Moody’s new PR is now 2:33:54. Emily Mortensen of Alamosa (20) finished 31st in 2:41:44. Michele Suszek of Westminster (60th, 2:45:16), Kara Roy of Fort Collins (149, 62nd, 2:45:25), Nikole Johns of Fort Collins (129, 63rd, 2:45:27) and Emily Brzozowski of Colorado Springs (on cover, 64th, 2:45:30) all finished nearly together. Jeanne Hennessy of Eagle (157, 76th, 2:47:50) and Katie Blackett (92, 77th, 2:47:51) also finished together. Patty Rogers of Lakewood (111) finished in 91st place in 2:49:18 while Heather Hunt of Englewood (48) finished 95th in 2:49:38. 43-year-old May Cote of Basalt (159) was the oldest finisher from Colorado, running 2:51:04 for 101st place. Megan Lund (35), also of Basalt, finished 103rd in 2:52:32. 46-year-old Brenda Graham-Gray of Rock Springs was the only finisher from Wyoming. She finished 112th in 2:57:13.
July/August 2008 coloradorunnermag.com 13
T
Thegreatertheairmovementaroundus,thegreaterthecoolingeffectasaircurrentsenhanceevaporation.Aheadwindhelpsevapo-ration but a tailwind actually reduces the airflow overthebody,hinderingevaporation. Sunlightactsasaninsulatingblanketby warming the skin. Direct sunlight causes arapid rise in body heat by elevating skin tem-perature-whichshouldalwaysbeatleasttwodegreescoolerthanyourcoretemperaturetoal-lowforacoolingheatgradient. Yourworkoutintensityandthelengthofyourworkoutcontributetostressproducedbyheat.Wegenerateheatduringexerciseandthehuman body isn’t particularly efficient in this respect-75%ofourexpendedenergyisturnedintoheat.Thusthefasterandlongerwerun,thehighertheheatloadplacedonourbody. Runners previous exposure to heatis also a major factor in determining our sus-ceptibilityor resistance toheat illness.This iscalledacclimatization.Throughtrainingwecanpartially, but never completely adapt our ther-moregulatory mechanism. In addition, peoplerespond differently to heat, so adjustments toexercising inheat shouldbemadeonan indi-vidualbasis.Thusheatwillalwaysbealimitingfactor to our endurance performance. Unfortu-nately,eachsummer thousandsof runnersdis-coverthisthehardway. Even fit runners can only tolerate a narrow range of internal core temperatures.The good news is that a fit person can tolerate a highercoretemperaturethananinactiveperson,soheatproblemsusuallyarisewhenrunnersareinadequatelyconditionedforaraceorpushingbeyondtheirlimits. Acombinationoftwoormoreoftheabove factors can increase your risk of heatinjury.Themostformidablecombinationissi-multaneously elevated heat and humidity. Anair temperature of 60 degrees plus 95% humid-ity is more dangerous than a “dry” 85 degrees. Thiscombinationplacesanextraburdenonthecardiovascular and thermoregulatory systems.It’snocoincidencethatrunnerswithundetectedcardiacproblems“choose”hotracestocollapsein. The blood to the skin carries heatfrom the body core, where evaporating sweatcools thebloodbefore its return to thebody’score. But when your skin absorbs heat fasterthanevaporationcancoolit,yourunintoprob-lems.Thehypothalamus-thebody’sthermostat-detectsthisdiscrepancyandrespondsbydilat-ingthebloodvesselsintheskintobecooled.Italsomakestheheartpumpfastertoshuntmorebloodtothesurface,causingyoursweatglandstoproducemoresweat. Soonaviciouscompetitionforbloodensuesbetweenthebrain(whichneeds25%ofheartoutputtofunction)andtheworkingmus-cles,whichneedmorebloodbutaregettinglessandless.It’sheretheinexperiencedorfoolhar-dyrunnermakesamistake.Insteadofslowing
Running in the HeatSafe Summer Running
Let’sexaminethefactorsthatcombinetocauseheatproblems:airtemperature,airmove-ment,humidity,exposuretothesun,acclimatizationandtheintensityordurationofyourrun. We can generally tolerate temperatures as high as 80-90 degrees Fahrenheit because we’re abletosweatasmuchastwolitersperhour.Givendryair,mostofthissweatevaporates,coolingthebodyasitdoesso.However,ashumidityincreasesthealreadysaturatedairabsorbslesssweat,andbodyheatbeginstobuildup.
The hot summer months are here, so it’s time to review the single most serious threat to the runners’ life - heat. It has a higher fa-tality rate than sudden death (heart attacks), or being killed by automobiles while running. Elite athletes have even been known to have heat prob-lems, but it’s the semi-conditioned rank and file runner who is most susceptible to heat injury. Even dehydration can lead to un-consciousness and death if allowed to escalate into heat exhaus-tion or heat stroke.
>> TRAINING SMARTS <<
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down,theykeeppushingthemselves.Bycontinuingtopush,therunnerworsenshisorhercurrentstateofdehydration.Andwiththisincreasedsweatloss,theplasmabecomesthickerandmoreviscous,causingthehearttopumpharder. Continuing sweating without taking in ad-equate fluids amplifies these demands on the circulatory system,whicharebynowbecomingintolerable.Atthisstageyouareaprimecandidateforheatexhaustion,andif you ignore the signs, heat stroke. Usually running per-formancedeclinesbythisstage,pressuringtheover-com-petitiverunnertopickuphispace.Thenthecompetitionforbloodbecomesunbearableandthecirculatorysystemand hypothalamus shut down. Blood pressure drops. Un-consciousness.Possibledeath. Nowthatyouunderstand themechanismsin-volvedinhyperthermia,you’llneedtorecognizeitinyourselfandoth-ers.Warningsignsofheatexhaustionincludedizziness,profusesweating,weakness,dehydration,parchedthroatandhotredskin. Warningsignsofheatstrokeareheadaches,dizziness,disori-entation,nausea,paledryskin,decreaseinsweating,fatigue,blurredvi-sion,poundinghead,faintingandtinglingsensation(goosebumps)onthetrunk.
Prevention of Heat Injury Generally males handle heat less efficiently than females, as do largerpeoplewhohave less cooling surfaceperpoundofbodyweightthan slim people. Food digestion interferes with the blood flow to the workingmuscles,soavoid largemealsbeforea longrunor race.Wearlightcoloredclothingthatbreatheswellandrepelsthesun’srays. Onhotorhumiddays,don’tstarttoofastforyourcurrentlev-el of fitness, and don’t push beyond your limits under these conditions. Know your current state of fitness and be adequately conditioned for your race-ifyouaren’t,don’tcompete. Drinklotsofcoldwaterbefore,duringandafteryourtrainingandracingefforts.Makesureyoueliminateexcesswaterfromtheblad-derahalfhourbeforeyourun,thendrink200-500mls15to20minutesbeforeshowtime.Trytodrinkatleastonecupofwaterevery20minutesduringtherun.Don’twaituntilyou’rethirsty-itwillbetoolate.Drinkduringyourtrainingrunstogetusedtoit. Keepyourbodywet.Thetemporaryreliefiswellworthit.Put-tingiceundertheircapisanoldtrickusedbyseasonedmarathoners.Onhot,muggydaysdon’ttrytosticktoyourplanneddistance.Beprepared
tocutbackifconditionsaredangerous.Trytorunincoolershadedareasonhotdays.Anotherprecautionistorunwithapartnerandkeepaneyeoneachother. For good acclimatization, run at least three days aweekinconditionssimilartothoseyou’llracein.Ifyoucan’tdothis,avoidracesheldintheheatoftheday.Ear-lymorningandeveningrunswillnotfullyprepareyouforthemiddayheat.You’llneedtoallow10-14daysofslowlyprogressiverunningtoadjusttotheheat. The benefits of acclimatization are less sweating at agivenworkloadandlesseliminationofelectrolytesinyour sweat.Are salt tablets necessary? Some researchhas shown the chloride in table salt can inhibit yourbody’sabilitytodealwithheatstress,sohighlevelsofsaltintakemaynotbenecessaryormayevenbecounter-
productive.You’llgetadequatesaltintakefromyourmeals,evenwithoutsaltingthem. Alcoholshouldbeavoidedbecauseofitsdiureticeffect,caus-ingyoutodehydratequicker.Wearingrubberornylonsweatsuitsonhotdays is an extremelydangerous practice.Presumablypeople do this to“sweat off” pounds, but this weight loss is fluid loss and is replaced as soonasyoudrinkwater. Electrolytereplacementdrinksarehighlyadvancedthesedays,and lots of research has gone into their efficacy. However, watch out for the imposters that are simply loaded with sugar and no better for youthansoftdrinks.Oneproblemthatrunnersmayencounterwithelectrolytedrinksisthattheyaretooconcentrated,makingthemfeelnauseous.Ifthisisthecase,dilutethedrinks100%ormoretomakethempalatable. Lastly, there is nothing macho or intelligent about shunningwateronyour racingor training efforts.Thispractice is detrimental toperformanceandcanleadtoheatinjury. Recognition of the signs, symptoms and treatments of heatexhaustionandheatstrokeishalf thebattletodealingwithheatinjury.Knowingthemcouldsaveyourlife,orafellowrunner’slife.It’sagoodidea tobe familiarwith theseguidelines topreventunnecessaryhyper-thermia. Use these precautions to prevent running into problems when exercisingoutsideinhotandhumidweather.
Roy Stevenson is an exercise physiologist with a master’s degree in exer-cise science and teaches physical education and exercise science at com-munity colleges. He set a New Zealand under 20 record when he ran a 2:42:28 marathon at age 19.
Treatment of Heat Exhaustion
1. Do not try to run through these symptoms. Stop!
2. Find shade and pour water on the victim.
3. Seek medical help.
4. Raise your legs to get blood to the brain. (Raise heels 8-12 inches)
5. Keep victim lying down.
6. Give victim cold water to drink for 1 hour.
7. Loosen or remove clothing.
8. Sponge bare skin with cold water or rubbing alcohol.
9. Use fan or air conditioner to create draft over victim’s body.
Treatment of Heat Stroke
1. Same as 1-5 to left.
2. Treat for shock, but do not cover victim with blankets.
3. Take immediate measures to cool body quickly as for steps 7, 8 and 9 to left.
4. Or apply cold ice packs or ice continuously.
5. Or place victim in tub of cold water.
>> TRAINING SMARTS <<
Warning signs of heat stroke are headaches, dizziness,
disorientation, nausea, pale dry skin, decrease in sweat-ing, fatigue, blurred vision, pounding head, fainting and tingling sensation (goose
bumps) on the trunk.
July/August 2008 coloradorunnermag.com 15
• First of all, when it comes to heart disease,youshouldknowyourcholesterolnumbers.Getyourbloodtestedfortotal,LDLandHDLcho-lesterol.HavingalowLDListheprimarygoalforreducingheartdisease.IfyourLDLis>160mg/dL,thesooneryouloweritto<130,thebet-teroffyou’llbe.
• Foods that actively lower LDL include oats,barley,soybeans,almonds/nuts,andplantste-rols/stanols(addedtomargarinessuchasBene-col). Although each single food might haveonly a small cholesterol-lowering effect - forexample, consuming threeglassesof soymilk
adaymightlowerLDLbyonly5%,combiningseveralof thesefoodsbecomesverypowerful.In subjects with high blood cholesterol, a dietrichinoats,nuts,soy,andphytosterol-enrichedmargarinereducedLDLbyalmost30%infourweeks.That’saspowerfulascholesterol-lower-ing drugs! With minimal effort, you can con-sumeLDL-loweringfoodsonadailybasisandachieve long term benefits. Plus, by filling up on oats,nuts, andbeans,youarenot chowingonbacon,cookiesandsteak-andgain theaddedbenefit of displacing those sources of artery-cloggingsaturatedfats.
almonds + (soy) milk + fruit creates an easyheart-healthybreakfast.Microwavingapacketof instant oatmeal (with a spoonful of peanutbutter) creates a tasty, effective pre-exerciseand/orafternoonsnack.
• Inflammation, caused by cholesterol-filled plaques in blood vessels, plays a role in heartdisease. Foods that reduce inflammation include salmon and other oily fish, walnuts, fiber-rich wholegrains,fruits,vegetables,andevendarkchocolate.Amongfruitsandveggies,thebigsixareapricots,bananas,oranges,tomatoes,broc-coliandspinach.Eatthemoften!
•TheMediterraneandiet,richinoliveoil,fruits,vegetables, and seafood is also protective andoffers a 7% reduction in mortality from heartdisease.Considerusingmoreoliveoilforsaladdressings,sauteingvegetables,andasadipfor
1� coloradorunnermag.com July/August 2008
AThe Beat Goes On:
Heart Healthand Nutrition
>> NUTRITION ADVANTAGE <<
Although exercise is one of the best ways to improve heart health, even athletes are not immune from heart disease. You have undoubtedly heard reports of marathon runners who die of heart attacks and football players who have strokes. Women, like men, need to pay attention to heart disease; it is the #1 killer of women, higher than all cancers combined. To address the topic of heart disease among active people, the Sports and Cardiovascu-lar Nutrition practice group of the American Dietetic Association featured heart health as the theme of their annual convention. The follow-ing bits of information from that conference might inspire you to eat wisely to keep your heart beating for a long and healthful lifetime.
by nancy clark, ms, rd
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bread (insteadof butter) - but watch the calo-ries!
• Eating 8 ounces of fish per week, especially cold water fish (salmon, mackerel, sardines, her-ring) rich inomega-3 fats,can reduce the riskofdeathfromheartdiseaseby36%(andfromother diseases by 17%). Eating fish delays death within the hour after a heart attack, providingtimetoget thevictimto thehospital for treat-ment. Plan one lunch with tuna (with low fatmayo)andonedinnerwithsalmoneachweek.
• Humans cannot makeomega-3s, that’s why weneedtoeatthem.Ahealthyperson can get the recom-mended intake from fish. Just 8 ounces of salmon (the richest source) provides aweek’s worth of omega-3’s. (Cardiacpatientsneedmore,necessitatingfish oil pills.) Salmon is also a rich source of vitaminD.ThreeouncesofcannedpinksalmonprovidesthedailyrequirementforD.Dprotectsagainst high blood pressure, diabetes, cancer,andmanyotherhealthissues.
•What’sgoodfortheheartisgoodforthemind(andtherestofthebody,forthatmatter,becauseall bodily systems are interconnected). Eat-ing fish twice a week is associated with a 13% slowerdeclineinmentalperformance.
• Some athletes believe farmed fish have higher levelsofPCBsandother toxins.According toDr.CharlesSanterreofPurdue the risk is tinycompared to the strong heart-health benefits. PCBsarestoredinthefat.ToreduceintakeofPCBs, don’t eat the fish skin nor the fat drip-pings.
•The riskofheartdisease increaseswithage,particularlyaswomenentermenopause.Meno-pauseincreasesfatdepositioninthetrunk/waistarea,more so thanon the legs andarms.Thisabdominalfatislinkedwithheartdisease.Whydoes mid-life fat settle around the waist? Onetheory relates to cortisol, a hormone that in-creases with stress. Post-menopausal womenseemtohavearobustcortisolresponsetostress.Thankgoodnessexercisecanbeagood stressreducer;keepactive!
• Lugging around excessbodyfataddsamajorstressto the heart, but being toothin can also raise heart-healthissues.Athleteswhoseverely undereat (such asthose with anorexia) com-monly develop irregularheart rhythms and have adangerouslylowheartrate.
Thinnerisnotalwayshealthier.
• The more you exercise, the more protectionyouhave fromheart disease - to a certain ex-tent. The benefits plateau at about 2,000 calories perweek;that’stheequivalentofrunningaboutfour miles a day (400 calories) for five days a week,withtworestdaysperweek.
Nancy Clark is a Board Certified Special-ist in Sports Dietetics. Her Sports NutritionGuidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutrition-workshop.com.
Simple Salmon PattiesLooking for inexpensive ways to add more fish to your diet? Here’s one of many family-friendly recipesfromthenewfourtheditionofNancy Clark’s Sports Nutrition Guidebook.
1 14-ounce (400 g) can pink salmon, drained and flaked (remove the skin, but keep the bones for addedcalcium)1cup(70g)crushedwhole-wheatsaltinecrackersorbreadcrumbs1eggorsubstitute,slightlybeaten1cup(150g)dicedpepper,greenorred1/2dicedonion,preferablyasweetonionsuchasVidalia1/4cup(60ml)milk,preferablylowfatLemonpepperorblackpepper,asdesired1to2tablespoonsoliveorcanolaoil,forcookingOptional:1teaspoonWorcestershiresauceorsoysauce;dashofhotpeppersauce;1/2teaspoondrieddillor2teaspoonsfreshdill
Eating 8 ounces of fish per week can re-duce the risk of death from heart disease by 36%.
July/August 2008 coloradorunnermag.com 19
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July/August 2008 coloradorunnermag.com 21
1. Adequate Training Thenumberonesecretoftrainingisthattherearenosecrets.Withthreesports,triathlonrequiresalotoftraining.Youhavetobewill-ingtodotheworknecessarytoattainyourdesiredlevelofperformance.Forexample,youwon’twin theHawaii IronmanWorldChampionshiprunningandbikingonly20milesperweek.Matchyourtrainingloadtothelevelofperformanceyouwanttoattain. “Anathletewhoisnewtothesportshouldstartwithtwowork-outsperdisciplineperweek,”saysAndreaFisher,aprofessionaltriathleteandmultisportcoach.“Asyougetstrongerandadapttothetraining,builduptothreetofourworkoutsperweekperdisciplineforagegroupathletesand four to five workouts per week per discipline for elite athletes. One of those elite athletes, Lisa Bentley, 10-time Ironmanchampion, runs three days per week, swims five to six times per week, bikes five to six times per week, does a strength training circuit three times perweek,anddoesphysicaltherapythreetimesperweek.“Ibelievethattwo to three workouts in each sport consistently will lead to great fitness
gainsinathleteswhohavefullliveswithworkandfamily,”shesays. Fisher suggests that you spend more time on your weakestsports to get the most out of your training time. “Evaluate what yourstrengthsandweaknessesareandstructureyourtrainingplanaroundthediscipline thatwillgiveyou thebestbang foryour trainingbuck,” sheadvises. “Because I have a proficient history with swimming, I don’t tend todoasmuchswimtrainingcomparedwithothereliteathletes.IfIspendmore time on my running, I will receive more benefit from my training timethanspendingmorehoursinthepooltobeamerecoupleofsecondsfasterforanIronmanswim.”
2. Consistent Training Inadditiontoadequatetrainingtomeetyourgoals,yourtrain-ingmustbeconsistent.Ittakesalotofconsistentwork,overalongperiodoftime,tomeetyourgeneticpotential.That’sbecausemanyofthephysi-ologicalandbiochemicaladaptationstoendurancetrainingresultfromtheexpressionofgenesandtheformationofnewproteins,whichisaslow
Dr. Jason R. Karp, Ph.D.
The 7 Habits ofHighly Effective Triathletes
I recently finished reading the popular book, The 7 Habits of Highly Effective People. Not surprisingly, effective and successful people share specific habits in common. Whether you are a lawyer, a soccer mom, or a professional triathlete, have you ever wondered how elite triathletes got to that level? Me, too. So I asked them. And here’s what I found - the seven most important habits of effective triathletes.
3. Adequate Recovery Recoverymaybethemostoverlookedaspectoftraining.Im-provements in fitness, however, occur during the recovery period between training sessions, not during the training itself. Positive physiologicaladaptationstotrainingonlyoccurwithacorrectly-timedalternationbe-tween stress and recovery. When you finish a workout, you’re weaker, notstronger.Therapiditywithwhichyourecoverfromalongorintenseworkout will dictate how often you can perform other long or intenseworkouts, which may ultimately influence your ability to reach your po-tential. “Without proper recovery, the training is only going to put anathlete into a hole that he or she will eventually find near impossible to climboutof,”saysFisher. Hunter Kemper, two-time Olympian, six-time U.S. elite na-tionalchampion,and#1rankedtriathleteintheworldin2005and2006,learnedtheimportanceofrecoverythehardway.“I’vealwaysbeentheathletewhotriestogetonemorekeysessioninbeforeabigrace,evenwhensometimesitisprobablytoomuch,”saysKemper.“I’verealizedthatifIdon’trecoverandadaptfromtheprevioushardworkout,Iwillbe
unabletohaveasuccessfulworkoutthenexttimearound.” Ifyouhavetheluxuryofbeingafull-timetriathletelikeKem-per, finding ways to recover can be a bit easier. “I have made it a habit to takealongnapalmosteveryday,”saysKemper.“Itrytogetagoodhourandahalfnapinbetweenmyworkouts.Thisresthelpsmerecoverformy final workout of the day.” If you can’t take a daily nap, at least try to minimizetheamountofphysicalactivitybetweenworkoutstomaximizeyourrecovery.
4. Setting Goals All successfulpeople,whether they sell used carsorwin theHawaii Ironman Triathlon, have specific, definable, and difficult but at-tainablegoals.Goalsprovidedirection,motivation,andasenseofpur-pose.“IfIdidn’tsetgoalsI’djustbe‘workingout,’”saysFisher.“Ihate‘workingout.’Ilovetotrain.” Scott advises to make your goals finite and tangible and write themdown.“Ilikegoalstobeshort-term,twotothreeweeks,withonelong-range‘rainbow’goalthatrepresentswhatyou’dliketoaccomplishonarainbowdayifyoucouldperformatyourpeakinallthreesports,”hesays. Bentley says your goals need to be personal. “They can bedreams - whatever it takes to keep you doing hill intervals, swimmingearlymornings,andrunningwhenyouwouldratherbesleeping.”Afteryou’ve defined your goals, make a habit of surrounding yourself with oth-ers who support them and with other effective triathletes. You’ll find the energyandmotivationtobecontagious.
asScott’ssixwinsattheHawaiiIronmanTriathloncanattestto,agoodcoachcanhelpyoutoreachyourpotential,especiallyinacomplexsportlike triathlon that requires simultaneous proficiency in three sports. “I would never be the athlete I am today without the coaches I have hadthewonderfulopportunitytoworkwith,”saysFisher.“Acoachistheretoseewhenyouneedtostepback,rest,andreevaluatethings,whichissomethingyoucan’talwaysdoonyourown.”Kemperagrees:“Oneofthemostimportantjobsofacoachistotelltheathletewhennottodoaspecific workout because he or she is too tired or hasn’t been able to re-coverfromtheprevioustrainingsessions.” Acoachcanalsorelieveyouoftheresponsibilityofplanningyourowntrainingsoyoucanfocusonthetrainingitself.“Havingacoacheliminatesthestressofhavingtothinkofwhattodoandprovidesconsis-tency in the flow of training,” says Chris Lieto, 3-time Ironman champion andownerofBasePerformanceNutrition.“Findamentorwhohasexpe-rienceatthelevelyouwanttoattain.”
6. Nutrition Trainingforthreesportsconcurrently,whichoftennecessitatestwoworkoutsaday,makesgoodnutritionanimportanthabitforeffectivetriathletes.“Well-roundednutritionisvitaltoallowinganathlete’sbodytorecoverandimprovewitheachtrainingblockandrace,”saysFisher. AccordingtoHeatherGollnick,4-timeIronmanchampion,in-cludingthe2007IronmanArizona,nutritionisessentiallythefourthsport.“Practicethisjustlikeyoudotheotherdisciplines,”sheadvises.Bentleyis one of those athletes who has seen first-hand how big of a difference goodnutritioncanmake.“Imadeabignutritionchangein2003andwashealthier than ever. I cut out all refined products (except Powerbars for training and recovery) and breads, and started eating lots of fruits andvegetables.” Nutritionisalsoimportanttorecoverquicklyfromworkouts.“Ihavefoundthatthemostimportantpartofmynutritionistoeatanddrinkconsistentlythroughoutthedayandtrytoeatrightafterhardworkoutstoallowmybodytorecoverasquicklyaspossible,”saysKemper.Tomaxi-mizerecoverybetweenworkouts,consume0.7gramofcarbohydratesperpoundofbodyweightwithin30to60minutesafterlongworkouts,espe-ciallyifyou’retrainingtwiceperday.Alsoconsume20to30gramsofproteinafterworkoutstohelprepairthetraining-inducedmuscledamage.Withitshighcarbohydrateandproteincontents,chocolatemilkmakesagreatpost-workoutrecoverydrink.
Soifyouwanttobeaneffectivetriathlete,orifyoujustwanttoplaceinyouragegroupatyournexttriathlon,integratethesehabitsintoyourlifestyle.Rememberthatgoodhabitsarelikebadhabits-onceyouformthem,theyarehardtobreak.Andifyoutreatthewholeprocessasaformulathatincludestheabovecomponents,youwillsurelyhavethemost success of all your friends, good enough to even challenge for aplaceonthepodiumatyournextrace.
Dr. Jason R. Karp has a Ph.D. in exercise physiology, and is director and coach of REVO2LT Running Team, a freelance writer, and competi-tive runner. His writing has appeared in numerous international running, coaching, and fitness magazines and scientific journals. He has coached high school and college cross country and track and field, and currently coaches athletes of all levels through RunCoachJason.com.
>> TRIATHLON <<
July/August 2008 coloradorunnermag.com 23
>> TRAIL RUNNING SHOE REVIEW <<
2� coloradorunnermag.com July/August 2008
by cregg weinmann
Trail running offers challenges that road running doesn’t: unpaved surfaces, the fresh outdoor feel, and the challenge of varied terrain. Trail shoes have developed to improve traction and protection for runners. Here we present the results of our examination of 6 new or updated models. Our wear testers have provided the valuable information to validate the trail worthi-ness of each model.
ASICS GEL-Trail Attack 4 $80WE SAY: ASICS wisely updated this shoe with only minor adjustments while maintaining its strengths: lightness, great traction, and a snug fit. The up-per reverts to a traditional tongue with gussets to keep out trail debris, and the fit is improved with webbing loops that cinch the midfoot. The closed mesh is treated for water-resistance, yet still al-lows the foot to breathe. The midsole is essentially the same single-density, well-cushioned chassis from the last version, but the forefoot has been slightly flared to improve stability. The outersole has been beefed up with a nylex plate for additional trail protection. The bidirec-tional lugs are just as effective as before, thanks to excellent flexibility that allows the shoe to contour to the trail surface, allowing the lugs to really dig in.
WEAR TESTERS SAY: “These shoes have a great feel. I like how they con-tour to my feet. There are no pressure spots or hot spots. When I run, they move with my feet, giving me a good sense of the trail I am running on.”
WEIGHT: Men 12.2 oz. (size 11); Women 10.3 oz. (size 8)
SHAPE: semi-curved
FOR: medium- to high-arched feet with neutral biomechanics for faster-paced trail running
www.ascis.com
Brooks Cascadia 3 $95WE SAY: Each time out, the Cascadia has been improved by refining materials and design. This latest round incorpo-rates the MOGO midsole compound previously only found in Brooks’ road shoes. Turns out, it’s great on trails, as well. The closed mesh upper features synthetic suede overlays that alternate with slots, protecting without adding excessive weight. The 360º rand is a plasticized fabric with a high-friction coating at toe, heel, and lace throat. The Pivot midsole elements are positioned at the arch in front of the heel, as well as laterally behind the metatarsals and do a great job of allowing the foot to adapt to uneven surfaces. The heavily lugged outersole offers secure footing off-road, and does a decent job on the roads, as well. The Cascadia strikes a successful balance between protection and re-sponsive performance to earn our Best Responsive Trail shoe honors.
WEAR TESTERS SAY: “Great fit for me, and plenty of cushioning. Tread bites in well, no slipping, really makes me want to look for more challenging trails.”
WEIGHT: Men 13.3 oz. (size 11); Women 11.3 oz. (size 8)
SHAPE: semi-curved to curved
FOR: medium- to high-arched feet with neutral biomechanics
www.brooksrunning.com
Montrail Streak $90WE SAY: Montrail continues to broaden its number of trail offerings, and the new Streak checks in this season with solid credentials. While not quite as lightweight as shoes in the performance trail category, the Streak is definitely performance-oriented. The upper is a mixture of open and closed meshes, with rubbery overlays in both the low rand and over the vamp. They’re also padded over the saddle for additional protection. Thanks to the layers of innersole, EVA Strobel board, and quality midsole, the cushioning is excellent and is at home on both the trail and road. The outersole effectively grips the trail, and does a decent job on the road for those mixed surface runs. Providing a further layer of protection is the Trail Deflection Shield, a molded thermoplastic plate that deflects the trail nasties like sticks, rocks, and roots, while adding a little extra value in the process.
WEAR TESTERS SAY: “Just what I expect a Montrail shoe to be: protective, comfortable, almost a part of my foot. Like a vital tool to get me to the top of the mountain trail.”
WEIGHT: Men 12.8 oz. (size 11); Women 10.9 oz. (size 8)
SHAPE: semi-curved to curved
FOR: medium- to high-arched feet with neutral biomechanics
www.montrail.com
>> TRAIL RUNNING SHOE REVIEW <<
July/August 2008 coloradorunnermag.com 25
Pearl Izumi Peak XC $110WE SAY: The Peak XC is the off-road version of the award-winning Pearl Izumi Streak. Identical in fit and cushioning, the adaptations for trail running can be found in the upper, at the heel and toe, and in the outersole. The low profile and light weight make it well suited to trail running. The upper is breathable mesh, with high-friction rubbery over-lays at heel and toes for added protec-tion. Midsole cushioning is provided by the Skydex inserts in the forefoot and outside heel, which stand up to the firm surfaces of both road and trail. The tread is a few millimeters deeper than its road counterpart, and is surprisingly grippy even without pronounced lugs. The overall effect is a quality shoe well suited to fast, nimble trail running.
WEAR TESTERS SAY: “Though I had my doubts, overall this is a great trail shoe. Fine on the road, as well as the trail. They had enough flexibility, cush-ioning, and snug, secure fit for me to forget about them and run.”
WEIGHT: Men 9.9 oz. (size 11); Women 7.8 oz. (size 8)
SHAPE: semi-curved to curved
FOR: medium- to high-arched feet with neutral biomechanics for faster-paced trail running
www.pearlizumi.com
La Sportiva Imogene $95WE SAY: La Sportiva trail shoes have improved significantly over the past sev-eral seasons. Though the new Imogene resembles earlier shoes from La Sporti-va, its performance is vastly improved. This is principally because the midsole is more resilient and flexible in the fore-foot, and provides a well-cushioned ride on a variety of surfaces. The open mesh upper is enhanced with well-placed over-lays spaced intermittently to be protec-tive without adding unnecessary weight. The toe and heel feature the requisite high-friction coatings appropriately placed. The deep tread offers excellent traction, with sticky rubber down the center for additional grip.
WEAR TESTERS SAY: “This shoe felt like a regular road shoe: comfy, not clunky at all. Very good off-road, espe-cially [on] the steep stuff.”
WEIGHT: 12.9 oz. (size 11); Women 10.9 oz. (size 8)
SHPAE: semi-curved
FOR: medium- to high-arched feet with neutral biomechanics
www.sportiva.com
Vasque Aether Tech $115WE SAY: Vasque’s line of trail running shoes gets broader and better each sea-son. The Aether Tech is aimed at serious trail running. The upper has a near-seamless interior with support from HF-welded overlays and the adjustable BOA system instead of traditional laces. The monosock has a more flexible fit range than most because the BOA system allows you to pull the cable/lace along a guide to close up the gap, functioning more like a gusset than a traditional, stretchy monosock. The single-density midsole balances cushioning, support, and flexibility with a smooth ride on- or off-road making this shoe especially comfortable for those runs that start on the roads and wind their way into trail country. The deeply treaded outersole provides traction on a variety of trails from soft to rocky and, while not super durable, it manages the roads reason-ably well.
WEAR TESTERS SAY: “Ease of entry was better than expected, and the adjustability was better than hoped for. The traction, fit, and ride made these the best trail shoes I tested.”
WEIGHT: Men 12.9 oz. (size 11); Women 10.8 oz. (size 8)
SHAPE: semi-curved
FOR: medium- to high-arched feet with neutral biomechanics
www.vasque.com
CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. A competitive runner for the past 43 years, he also has coached runners at all levels for almost 30 years. He can be reached via e-mail at [email protected].
Hereare justa fewof thehighlightsfrom the state high school track and field meet inMay.The4Aand5AteamscompetedatJef-fersonCountyStadiuminLakewoodwhilethe2Aand3AteamscompetedatDutchClarkSta-diuminPueblo.
5A boys Arapahoe won the team title by justthree points, with Cherry Creek earning sec-ond. At six feet, five inches tall, Thornton’s Dey Tuach won the 800 meters in 1 minute, 52.42seconds,beatinglastyear’s5AchampionSteveKasica(1:54.26)andWheatRidge’sHen-ryCowhick(1:54.55). DakotaRidgejuniorEvanAppelwonthe 3,200 meters in 9:17.84, beating Regis Jesu-it’sBobbyNichollsandDenverNorth’sJosephManilafasha.Inthe1,600,AppelwasvictoriousagainafterTuachfell.Appelranapersonalbesttimeof4:16.31withCharlesWhitefromCherryCreek finishing second in 4:17.66. CherryCreekseniorRomanHolmes,whoholdsthestaterecordinthelongjump,wonthreestatetitles,leaping24feet,4-3/4inchesinthe long jump, jumping 50 feet, 9-1/4 inches to winthetriplejump,andwastheleadlegintheBruins’victorious400relayalongwithDevanLevy,AlexJohnson,andKielPrickett. In the discus, Grand Junction seniorTyler Volkman threw 170-1 to win his first state title.
5A girls Montbello won the team title overFortCollins.NatashaGayhelpedMontbelloby
winningthe200andplacingsecondinthe100. In the distance events, Eleanor Ful-tonofHighlandsRanchcapturedthetitleinthe1,600, running 5:00.99. In the 3,200 meter run, AirAcademyjuniorAllieMcLaughlinsprintedaway from the field and never looked back. She won the race by 14 seconds in 10:49.46. Kelli Ehardt of Rampart captured a5Ameetrecordof13-1inthepolevault. Ashley Fanelli ofArvada closed outherhighschoolcareerbywinningthegirlstriplejump, finishing third in the long jump, and fin-ishingsecondinthehighjump. BrookeJacksonofLittletonthrewanall-classification best of 134-8 to pull an upset in thegirls’discus.
4A boys Longmont won the team title with78 points, ahead of Sierra with 68 and Mullen with 61. Longmont senior Matt Butcher finished third in the 100, second in the 400, and first in the 200 (21.28). He grabbed another title when heanchoredhisteam’s1,600relaywithDanielBerry,AaronPraska,andRyanChopp. SierrajuniorKelbyDiasclaimedfourstate titles by winning the long jump, the 110and300hurdles,andhelpinghisteamwinthe800 relay. Nerves were high in the 1,600 afterthepackwascalledbackafterarunnerfellonthe first turn. D’Evelyn’s Kevin Williams stayed focusedandmadeamoveduringthelastlaptoclaimhissecondstraight1,600titlewithatimeof4minutes,14.76seconds.FalconjuniorWesRickman placed second in 4:16.94. Kevin Williams grabbed his third
straight 3,200 title in 9:06.27, just missing the all-Colorado record of 9 minutes, 5.89 seconds setbySmokyHill’sBrentVaughnin2003. Rock Canyon’s Erik Sutterfield cleared15feettodefendhispolevaultcrown,despitepullingahamstringatregionalsandsuf-fering through the flu during the state meet. Fort Morgan’s Joe Hochanadel bet-teredhispersonalbestthisseasonbymorethan10 feet to win the discus with a throw of 167-9. MullenjuniorAndrewBerberickwonthe 800 meters. Berberick jumped to the lead by the first turn. He was never challenged after the first lap, winning with a time of 1:53.56, with Ian Donaldson of Broomfield finishing second in1:57.01.
4A girls Thompson Valley became the teamchampions, beating Mullen by 14 points.Thompson Valley was led by the Tremblaytwins, Laura and Liz, with Laura winning the1,600 (5:03.23) and 800 (2:13.68) and Liz plac-ingthirdinthe400andfourthinthe200. Confier junior Emily Blok won the 100 (11.8), 200 (24.11), and 400 (55.69), then finished second in the long jump, losing by just one inch. Blok scored 38 of Conifer’s 39 points, leading them to a top ten finish. Longmont’s Elizabeth Stover polevaultedastatemeetrecordin13feet,3inches. Kendra Gerk of Greeley West wonthe3,200meterrunin10:55,beatinghernear-estcompetitorbyseventeenseconds.
3A boys BuenaVistaHighSchooljuniorMa-son Finley drew attention as he attempted tobreak the national prep discus record of 234feet,3inches.Hecameupshortofthenationalrecord, but did set a new Class 3A state meetmark of 211 feet, 6 inches. The next closestcompetitorwasRoaringFork’sJonArauio,whoplaced second at 149 feet, 2 inches. Finley had to compete at Pueblo South High School be-causeDutchClarkStadium’sdiscuspitonlyhasa capacity of 190 feet. In the short put, Finley capturedthe3Astaterecordwithathrowof64feet, 9.75 inches. The Colorado prep shot record standsat66feet,3.25inches,whichwassetbyJim Banich of Arvada in 1982. Finley’s performances helped BuenaVista secure second place in the team stand-ingswith40points.PlatteCanyonwonwith52points. The team victory was the first boys state championship in Platte Canyon history. PlatteCanyon won the 800 meter relay, plus Thomas Hoffman won both the 800 and 1,600 meter runs.Other3Aboyswinners includedEaton’sKoltenJelden(polevault),MonteVista’sJaLoniMartinez(triplejump),PlatteCanyon’sThomasHoffman (800 meters) and Pagosa Springs’ JacksonWalsh(3,200).
3A girls TheClassicalAcademygirlsprogramcapturedtheirthird3Astatetitleinarowwith89 points. The team found victory in the 3,200 meter relay.KaitlinHanenburg won the 1,600andthe3,200. Peak to Peak placed second in the
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State High School Track and Field Meet
A pack of runners in the 4A girls 3,200 meter run.
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CU Men Win Big 12 Track and Field Title The University of Colorado men’s team won its first Big 12 Conference Outdoor Track & Field title on May 18 at Potts Field in Boulder. The title is the first men’s league champion-shipsincerunningoffastringofeightinarowintheoldMountainStatesConferencebetween1940 and 1947. CU had managed second place finishes on just three occasions, the last of those coming in 1957. Prior to this season, the highest the Buffs had finished in the Big 12 was fourth (2006,2007). Colorado scored a school record 138 points in a Big 12 meet, more than the Buffs hadintwoyearsback-to-backuntilthe2006and2007teamscombinedfor170;the17-pointmarginofvictorytiedforthefourthclosestinBig12history.Coloradoscored65ofitspointsinthetwodistanceevents,snaring33inthe10,000-meterrunandcomingbackwith32inthe5,000-meterrun. TheBuffshadfourindividualchampionsinseniorsBillyNelson(3,000-metersteeple-chase),BrentVaughn(5K),JamesBegley(discus)andjuniorKenyonNeuman(10K). “I’mafraidI’veusedupmyluckfortherestofmylife,”CoachMarkWetmoresaid.“Notonlydidtheteamdoeverythingtheypossiblycould,everythingturnedoutheresowell.Somanypeoplecontributed...peoplethatIcan’tevenname.Iwouldcomehereandlookatsomethingandsay‘wheredidthatcomefrom?’anditwassomebodythatIdon’tevenknow.Myopponentshavecomeuptomeandsaidhowwelcomedtheyfeltandhowenthusiasticthecrowdwas,itwasreallyanelectric,specialtime.”
CSU Women Secure Mountain West Title The Colorado State women captured the program’s first Mountain West title in outdoor track and field on May 17 at the conference championships in Fort Worth, Texas. “Theyreally,reallyputitontheline,”saidHeadCoachBrianBedard,votedMountainWest women’s Coach of the Year. “And that was from start to finish, really from the first event tothelast.Therewasnolet-upinthesegirlsatall.Theyjustkepttheacceleratordownanddidn’tlookback.” PacedbyseniorEmilyPearson,whocaptured thechampionships’high-pointaward(26.25)forthesecondstraightyear,theRamsranawaywiththemeet,outdistancingrunner-up BYU by a 187- 141 margin. The Cougars had claimed seven of the previous eight outdoor titles. “Itoldthegirlsafterward,`Idon’tknowifyoufullyunderstandtheimportanceofthis.You’vemadehistoryforColoradoState,’”Bedardsaid.“Thisishistory.We’veneverwonaconferencechampionshipon thewomen’s side, in theWACor theMountainWestConfer-ence. Pearson was big Saturday, as she was all week. She took second in the 100-meterhurdles (13.68 seconds), and ran the first leg of the Rams’ 4x100-meter relay, which along with Tanesha Johnson, Learsha Jones and Janay DeLoach, established a school record (45.49). MissyFaubuscapitalizedonheropportunityinthediscusSaturday.Shewontheeventwith a toss of 168 feet, 5 inches, giving the Rams their fourth individual title in that competi-tion over the last five seasons, following Katie Hansen (2006) and Loree Smith (2004-05). Kristen Hemphill joined the group of individual champions in winning a grueling5,000-meter race in 17:32.14, CSU’s first- ever MWC title in that event, and first conference crown since Marne Findlay took WAC honors in 1997. Hemphill’s feat, along with her team-mates’effortsinthatraceandthe10,000meters,wereespeciallyimpressive,Bedardsaid. The Rams now have won three Mountain West championships in track and field, in-cludingthe2006women’sindoortitleandthe2002men’sindoorcrown.
team standings after strong performances byMargaretWeingart.Shesetanewmeetrecordin the 300 meter hurdles with a 43.96-second time during the prelims, then won the eventin the finals. Weingart was member of Peak to Peak’s1,600-relayquartet,whichsetastate3Ameet record at 4 minutes, 1.82 seconds. SamBerggrenofMiddleParksweptthe 200, 400 and 800. She established a new meetrecordof2minutes,12.70secondsinthe800 and set a new meet record in the 400 pre-lims in 55.94. Salida’s Katie Dreher won the triplejumpforthesecondyearinarowwithaleapof37feet,6-1/2inches.
2A boys Dayspring Christian won the 2Aboys tracktitle.Dayspring’s1,600meterrelay
teamofJaredSanderford,BrockMartin,LukeGreener and Dan Baer won the final event of the meet at Dutch Clark Stadium. Lyons tooksecondplacewithjustonepointless.
2A girls Lyons topped the team competition,scoring 90 points. Akron was second in 48. The Lyons girls have now won state in 1987, 2003 and 2008. In the individualcompetition,Crow-leyCounty‘sShayleeRobinettewasinaleagueofherown.For the secondyear ina row, shewonthe100,200and400-meterdashesandthetriplejump.
Ricks Runs 3:23 At Greenland Trail 50K The GreenlandTrail Races have be-comeknownasoneofthebestearlyseasontrailraces in Colorado. Normally plagued by poorweather or trail conditions, the 2008 version greetedrunnerswithdry trailsandclearskies.Itseemedthattheonlyissuerunnershadtodealwithwas aheadwind from the south thatgotsteadilystrongerasthedayprogressed. For the first time in the history of the race, registration was closed before race dayas the maximum number of 500 runners wasreached twoweeksbefore the race.Evenwiththe 500 runner limit being reached, some ofthestate’sbest roadand trail runnersgatheredatGreenlandOpenSpace insouthernDouglasCountyforwhatturnedouttobeaveryexcitingevent. Inthe50K,defendingchampionsJo-hannesRudolphofBoulderandTaniaPacevofDenver were in the field. However, newcomer JustinRicksofPuebloWeststoletheshowasheblitzed thecourse inwhatmightbe thefastest50Kever run inColorado.Hisnewcourse re-cordof3:23:11wasmorethan13minutesfasterthanthepreviousrecord.ForPacev,thiswouldnot beher year as a knee injury forcedher todrop out on the third lap.This paved the wayforMichelleMacanderofBoulder tocruise tovictoryin4:27:32. In the 25K, Ramiro Paris held off
Dave Mackey, 1:39:56 to 1:40:09. Karen Mel-liar-Smith was the first female in 2:00:53. The 8M was part of the 2008 Colo-rado Runner RacingSeries, so numerous roadrunnerscameoutoftheircomfortzonetochaseseriespointsontherollingtrailsofGreenland.Steven Folkerts ran away from the field, running 46:39, just missing Andy Ames’ course record of 46:33. 14-year-old Kristen Kientz of High-landsRanchsetanewcourserecordof55:45onherwaytothefemaletitle.
Attracts 600+ Denver resident Jocelyn Petrella, 28, claimed the 5K title at the third annual Aflac IronGirlDenverRun/Walk.Theevent,takingplace at Denver’s City Park, drew more than670women,ranginginagefrom6to75yearsofage, and in fitness level, from beginner to elite. Noelle Green, 43, was the second place finisher and first masters runner in 17:59. Erika Ross of Denver was third in 18:23. The top Mother/Daughter team wasEllie Webb and Karen Okamoto with a com-binedtimeof45:47. The race offered women a competi-tiveplatformandamenitiessuchas:apost-racecateredBreakfastCafé,performanceshirtssizedjustforwomen,IPICOSportsTiming,personal-ized race bibs, custom finisher medals, and post-race giveaways. Participants were offered first aid and skin cancer awareness kits, with sun-screen,andspongesateachoftherefuelingsta-tions, in addition to wellness brochures specific to women. Aflac awarded each finisher with a commemorative Aflac Iron Girl plush duck, similar to theonemadefamous in itsnational
advertisingcampaign. The event attracted athletes frommorethan17states.Therewereseveralathleteswhostoodoutfromthecrowdwiththeirinspira-tionalstories.AmongthemwereKarenAndrew,Gina Redden and Lisa Johnson. Karen, 43, ofAurora lost more than 100 pounds throughoutthelastsevenyearsandrecentlycompletedherfirst marathon. Gina, 40, from Parker was born with one bad kidney, life-threatening asthma,andhadabrainaneurysmburstatage25 thatcaused partial paralysis. Now, Gina leads ahealthy, active lifestyle and even competes intriathlons.Lisa,37,fromDenveristhedirectorofanafter-schoolprogramcalled“GirlsontheRun”thatcombinestrainingfora5Keventwithself-esteembuilding.
The30thBolderBoulderhada recordof54,250runnersandwalkersregister.Inaddition,theyheldtheannualeliteracesformenandwomenandanemotional Memorial Day celebration. The weatherwasconducivetofast timeswithcooltemperaturesinthe50sandcloudyskieswithintermittentrain. Ridouane Harroufi of Morocco repeated as themen’schampion in theelite race,with thehelpof a strong kick over the final 500 meters that car-riedhimpastEthiopiansDmessewTsegaandGeboBerka. Harroufi finished in 28 minutes, 32 seconds to win $4,500, part of a prize purse of $84,000. Itwasthefastestwinningtimein12yearsand the third-fastest Bolder time ever. Harroufi is the first back-to-back winner since Kenyan Thomas Osano back in 1991-92. Josphat Machuka of Kenya holdsthecourserecordof27:52. Ethiopia repeated asmen’s teamchampi-on, with a 2-3-6 finish, for 11 points. The U.S. team placed sixth in 12-14-19 from Jorge Torres, Ryan HallandEdTorres. “It is disappointing not to perform better in front of our hometown fans,” Jorge Torres said after the race. He finished in 29:59. In the women’s elite race, Millicent Gathoni of Kenya, who is training with Dieter Hogen’s group in Boulder, was a surprise winner in 32:49. Amane Gobena of Ethiopia finished second, followed by Romania’s Luminita Talpos. Team Romania won the women’s title. Team U.S. finished sixth withDeenaKastor,ElvaDryerandZoilaGomez. ClintWellsofSuperior,COwasthewinnerofthecitizen’srace,runningalonefornearlytheentire10Kdistance.Wells’timeof30:52was40 seconds faster than the next finisher, Chris Gomez of Flagstaff, AZ. Denver North High School senior Joseph Manilafasha was third in 31:40. Ilsa Paulson, 19, of Flagstaff was the first female in the citizen’s race in 34:42.
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The 2008 Rocky Mountain Half Marathon and McDonald’s Women’s 8K significantly increased its number of participants this year withnearly2,000registeredrunners,almostdoublingthenumberofrun-ners that registered last year, while hosting elite field winners, such as Lafayetteresidentandtwo-timeOlympianAlanCulpepper. Runners of all speeds and abilities experienced significant new highlights,includingadvancedelectronictimingbyIPICO,afun,festival-likeracedayexpothatincludedfood,beverages,entertainmentandkidsactivities, and a world-class, professional start/finish line. The races began andendedatdowntownDenver’sRiverfrontPark.Thehalfmarathontookrunnerspast severalof thecity’s signature tourist attractions, includingLarimer Square, Coors Field, Invesco Field, Denver’s PerformingArts
Complex,ElitchGardensaswellasprovidingbreathtakingviewsofthecityandmountainsfromSloan’sLake. In addition, McDonald’s donated $1 for every Women’s 8K reg-istranttotheRonaldMcDonaldHouseCharitiesofDenverandAurora.TheDenverareaishometotwoRonaldMcDonaldHousesincludingtheoriginalHouseand thenewAuroraHousenear theFitzsimonsmedicalcampus.Formorethan30years,theRonaldMcDonaldHouseprogramhasbeenproviding familieswitha safe, supportiveplace to staywhiletheirchildreceivestreatmentinanearbyhospitalormedicalfacility. In thehalfmarathon,Culpepperwonwitha timeof1:07:57.Jason Parks of Broomfield finished second (1:14:00), and Denver resident John Nichols finished third (1:15:19). In the women’s category, Engle-wood’s Nicole Chyr was first with a time of 1:28:38, Lindsay Mangold of Broomfield finished second (1:31:07), and Kristin Donald of Brighton finished third (1:31:31). Boulder’sKristinFryburgeasilywontheMcDonald’sWomen’s8K in 29:23, a new course record. “Today’seventscapturedwhatepicColoradosummerrunningshouldbe,”saidRaceDirectorAntonVillatoro.“Westartedthemorningwithafewsummershowersbutthesuncameoutjustintimeforracerstocross the finish line.”
WhenmountainrunninglegendMattCarpentertookoverasracedirectorfortheGar-denof theGods10Mile in2007,hehadonevisioninmind-returntheracetotheglorydaysof the early 1990s. In two short years, he has alreadysucceededingrowingtheraceandgain-ingtopnotchcompetition.In2007,thenumberof race finishers jumped nearly 400 runners and the race garnered the distinction as Colorado Runner’sRaceoftheYear.Thisyear,therewasa ten percent increase in finishers to 1,470, the largest number since 1993. Andthecompetition?Itwasthebestintenyears.Bothmaleandfemalecourserecordswere bettered and an astounding 18 age group records were bested. 19-year-old Ezkys Sisay and20-year-oldBeeaineshGebrebothcameallthewayfromFlagstaff,AZtotakehomethetophonors.BothrunnersarenativesofEthiopiaandbothwinnersranthefastestwinningtimessince1995, when the course was much easier. With temperatures in the50s andanovercastsky,Carpenterknewthatracewasgo-ingtobefast. “If I could pre-order a day for therace,thiswouldbeit,”hesaid. The Garden of the Gods Ten Milemay justbeoneof themostbeautiful races inthe country. Starting and finishing at Memorial ParkinManitouSprings,runnersspendnearlyeightmilestouringtheredrockformationsthathavemadetheGardenoneofColorado’smostvisitedattractions. Althoughthecourseisbeautiful,itis
notforthefaintofheart.Ranginginelevationfrom 6,100 to 6,500 feet, there is not one flat stretchofroadduringthetenmilesofrunning.Thatiswherethesceneryhelpstakeyourmindoffthepain! Once again, Carpenter pulled in lo-calhighschoolcrosscountryteamstoworktheaidstations.Eachschoolbattledforthetitleof“BestAidStation,”aswellascoldhardcashfortheprogram.CheyenneMountainHighSchooldefended their title from2007.Thisyear, they“Welcomed RunnersTo Heaven” at the NorthGatewayaidstationatmiles4and5.
Male (Overall): 1. Ezkys Sisay, 19, Flagstaff, AZ, 52:26 CR; 2. Josphat Ndeti, 32, Santa Fe, NM, 53:13; 3. Celedonio Rodriguez, 27, Alamosa, CO, 53:34; 4. Josh Glaab, 25, Superior, CO, 54:12; 5. Joel Hamilton, 23, Golden, CO, 55:18; 6. John Gaudette, 22, Denver, CO, 55:23; 7. Mark Stenbeck, 29, Littleton, CO, 55:42; 8. Steven Folkerts, 35, Fort Collins, CO, 58:03; 9. Brad Chronister, 22, USAFA, CO, 59:14; 10. Adem Fantaw, 33, Portland, OR, 59:16. Masters (40+): 1. Scott Lebo, 41, Colorado Springs, CO, 1:00:02. Grand Masters (50+): 1. John Victoria, 54, Loveland, 1:04:42. Seniors (60+): 1. Dwight Cornwell, 61, Fort Collins, CO, 1:12:52. Female (Overall): 1. Beeainesh Gebre, 20, Flagstaff, AZ, 1:01:20 CR; 2. Camille Herron, 26, Lafayette, IN, 1:05:28; 3. Stephanie Jones, 38, Colorado Springs, CO, 1:06:08; 4. Lori Stich, 38, Stanwood, MI, 1:06:41; 5. Ashlee Nelson, 27, Colorado Springs, CO, 1:07:35; 6. Heather McWhirter, 30, Colorado Springs, CO, 1:07:46; 7. Connilee Walter, 35, Colorado Springs, CO, 1:08:03; 8. Eva Hagen, 40, Colorado Springs, CO, 1:08:06;
9. Kristine Lawson, 28, Parker, CO, 1:08:09; 10. Sheila Geere, 44, Colorado Springs, CO, 1:08:24. Masters (40+): 1. Eva Hagen, 40, Colorado Springs, CO, 1:08:06. Grand Masters (50+): 1. Sharon Dieter, 54, Colorado Springs, CO, 1:23:26. Seniors (60+): 1. Carol Kinzy, 60, Pueblo, CO, 1:24:33.
The lead pack runs past the Trading Post at two miles.
Rudolph Wins Run The Rockies on 43rd Birthday
Johannes Rudolph of Boulder cel-ebrated his 43rd birthday by winning the RuntheRockiesHalfMarathoninFrisco.Rudolph’swinning time was 1:21:38. “It’s nice, high air,” Rudolph said.“Cleanair....Idon’tlikebigraces.Ididn’truntheBolderBoulderthisyearbecauseofallthepeople and noise. Here, you get to enjoy theviewinsteadofbeingcarefulofsteppingonthepersoninfrontofyou.” Rudolphawoke inBreckenridgeandpedaledatandembikewithhiswife,Cynthia,toFrisco.There,thecoupleboardedabustoCop-perMountaintojointhemassesatthe10K/halfmarathonstartline.Rudolphwavedbothofhishands 50 yards before crossing the finish line andworeasizablegrinafteritwasallover.Ru-dolph seemed hardly fatigued as he ponderedhispost-raceplans. “Now we have to bike back up thehill,”hesaid. Joe Ziegenfuss of Minnetonka, MNfinished second in 1:27:00 and John Borth-wick of Shawnee Mission, KS finished third in 1:27:33. “I flew in yesterday from Minnesota,” Ziegenfuss said. “I figured it would be a good
time to get a race in.” The 9,000 foot altitude didn’t seem to effect the Midwesterner as heworkedhiswayup fromeighthplace early intherace. Kristi Wasson of Boulder was thefirst female in the half marathon with a time of1:42.34.Wassonwas joinedon thepodiumby Kristina Brendzel of Dillon and ShannonSchwabofSilverthorne. Jennifer Valentine of Boulder wonthe 10K outright in 38:23. She was followed by Lynda Andros-Clay of Edwards (38:58) and NancyThonenofDenver(42:41).MarkHustedof Denver (38:45) was the first male runner. He wasfollowedonthemen’ssidebyJasonRahmof Castle Rock (39:30) and Bill Goldsmith of SteamboatSprings(40:44).
Run The Rockies Half Marathon/10KJune 7, 2008Frisco, CO
(in this order):1.Location-2.Raceorganization-3.Race
distance-4.Dateoftherace-5.Qualityofthefield - 6. Size of the race
2008 Racing Series Schedule Date Name Distance Location
January 12 Oatmeal Festival 5K LafayetteFebruary 17 President’s Day 5K 5K DenverMarch 15 Sharin’ O’ The Green 5K Fort CollinsApril 19 Greenland Trail Races 8M GreenlandMay 4 Colorado Half Marathon 13.1M Fort CollinsMay 17 Cottonwood Classic 5K ThorntonJune 8 Garden of the Gods 10M 10M Manitou SpringsJune 28 Slacker Half Marathon 13.1M GeorgetownJuly 4 Scar Top Mountain Run 12K Coal Creek CanyonJuly 26 Grand Prix Classic 10K Colorado SpringsAugust 3 Evergreen Town Race 10K EvergreenAugust 16 Peach Festival 5M PalisadeSeptember 1 Park to Park 10M DenverSeptember 14 Lead King Loop 25K MarbleOctober 25 Eerie Erie 5K ErieNovember 9 Panicking Poultry 5K Boulder
RacingSeries
Scoring
More Age Divisions In 2008!
In each race, points will be awarded to the top 10 male and female finishers in all divisions. The open division is for runners 39 and under. The masters division is for runners 40-49. The 50-54 division is for runners ages 50-54. The 55-59 division is for runners 55-59. The 60-64 division is for runners ages 60-64. And, the seniors divisionisforrunners65andover.Runnersmayparticipateinasmanyracesastheychoose,but must compete in four races to be eligible for awards. For races with multiple starts, finish time will be used to calculate points.Ifaracehasscoringtrouble,itmayberemovedfromtheseries.Forraceswithmultipleevents,onlytheevent 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 4 5 6 7 8 9 10
All Divisions 100 90 80 70 60 50 40 30 20 10
PRIZE MONEY!$3,600 Total Prize
Purse donated by Avery Brewing Company
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July 4
Coal Creek Canyon
July 26
Colorado Springs
August 3
Evergreen
August 16
Palisade
Littleton’s Jamie Donaldson set a new course record (8:17:24) in winning the Rocky Mountain Double Marathon in
Laramie.
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Paul Driskill Keeps Going, and Going, and Going...
Even the most dedicated runners might find it hard to comprehend, but Paul Driskill (70), didn’t miss his daily run for nearly 35 consecutive years. He logged between 13 and 16 miles every day. A quick calculator check reveals he ran ap-proximately 4,745 to 5,840 miles per year for a total mileage of at least 166,075, and upwards to 204,400 miles over those 35 years. On September 22, 2007, in the pre-dawn hours between 5 and 5:30 a.m., his daily run nearly killed him.
It was on that day, by the RosebudCemeteryinGlenwoodSprings,Colorado,thatpasserbySteveVanderleestfoundPaulDriskilllyingonthesideoftheroad...wearinghistrade-mark Colorado running shorts, with one shoemissingandapoolofbloodformingunderhishead. An anonymous driver had run overPaul, who was on a planned 16 mile run, andlefthimfordead. Steve called 911 and help soon ar-rived. Paul was flown to St. Mary’s Hospital in GrandJunction.Accordingtonewsreports,helosthispulsetwice,andhadtoberesuscitated.Hesufferedmassivetraumaincludingbleedinginhisbrain, abrokenneck, broken ribs and abroken sternum. He injured his spine, had agashthroughhisjugularvein,cutsalloverhisfaceand“unbelievable”roadrash.Earlydoctorreportsalsoindicatedhehadnobrainactivity...atall. For more than 30 years, Paul was ateacher at the Glenwood Springs ElementarySchool.Fellowteacherandrunner,MikeVida-kovich can recall seeing Paul in the 1970s go-ingoutforrunsinhiswhitecollaredshirt,blackslacksanddressshoesduringlunchbreaks,andagainafterschool. Paul’s dedication inspired Mike tohandoutthe“PaulDriskillCourageandCom-mitmentAward,”namedinhonorofPaul,attheSequoiaGlen5Kracethatheorganizes. Another fellow teacher and runner,Bob Willey, refers to Paul as the “EnergizerBunnyoftheracingworld.Hekeepsgoingandgoingandgoing...” Word spread like wildfire through the mountaintownofGlenwoodSpringsaboutthehorrible hit-and-run accident involving Paul.Family members from around the country flew intobebyhisside. Thecommunityrallied togetherwithwellwishesandtriedtocometogripswiththethoughtofsomerandompersonout therewhowoulddosuchahorriblethingastoleavearun-nerfordeadatthesideoftheroad. Mike Schneiter and the local crosscountry team organized a benefit 5K race for Paul,andhundredsinthecommunitycameouttoshowtheirsupport.Manynon-runnerssim-plydonatedtheirentryinanefforttohelpcoverPaul’s medical expenses. All race proceedswenttohelpPaul. WhenPaulwokeup in the intensivecareunitatthehospital,andbrainactivitystart-edtoresumeinhishead,noonewasreallysur-prised to learn that among his first words were, “DidImakemy16miles?” Exactly two months after the acci-dent,PaulamazedhisdoctorsandeveryoneelsewhenheenteredandcompletedtheTurkeyDay5KinGlenwoodSprings.ThispastApril26th,I sawPaul race theTitanTrot5K inSilt,CO,andwinhisagegroup.OnMay11th,IsawhimracingagainattheMothersDayMileinGlen-wood.HetooksecondinhisagegroupbehindthespeedyRichardSutton,butitwasPaulwhoreceivedthestandingovationforhiseffort. ThoughPaulstillcannotrunhisusual16milers,he’salreadyworkedhiswayuptoanoccasionally amazing - eight miles! “It’s justalwayswhatI’vedone,”hesays. (Theidentityofthehit-and-rundriverisstillunknown.)
�� coloradorunnermag.com July/August 2008
by bernie boettcher
Ber
nie
Boe
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Lead and your shoe will follow
Premier Road Plus KFS V
KFS Technology features jointed stretch panels that expand and contract to match the natural movement of your foot. So get out there and run your way. YOUR MOVE.
KFS Technology features jointed stretch panels that expand and contract to match the natural movement of your foot. So get out there and run your way. YOUR MOVE.