Get Ready to Race: •Carbo-Load •Mentally

Transcription

COLORADO RUNNER
IA
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Issue 21:
January/February 2007
www.coloradorunnermag.com
$3.00 US $4.50 CAN
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74470 05567
WALKING
Colorado Runner’s
Racing Series Winners
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TRIATHLON
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RUNNING
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Get Ready to Race:
•Carbo-Load
•Mentally Prepare
>> CONTENTS <<
Features
Colorado Runner’s Racing Series Winners... Page 12
Mental Marathon... Page 18
Active at Altitude... Page 20
Walking & Hip Bursitis... Page 22
How to Carbo Load... Page 24
The Nation’s Top 50 Running Stores... Page 25
Hit the Dirt at Red Rocks... Page 72
You Might Be A Cross Country Runner If... Page 74
Departments
Top Runners... Page 12
Running Shorts... Page 10
USATF News... Page 54
Race Reports... Page 58
Race Results... Page 66
Race Calendar... Page 70
Credits
original artwork by Malcolm Farley
Publisher
Derek Griffiths
[email protected]
Editor
Jessica Griffiths
[email protected]
Contributing Writers
Jeff Arnald, Nancy Clark, Darrin Eisman, Stacey
Farb, Steve Glass, Nancy Hobbs, Marjorie
Holmes, Don Shepan, Ken Sheridan
F
IA
L PUBLICA
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Front Range Advertising
Derek Griffiths
[email protected], 720-985-9047
M
On The Cover
Kaitie Vanatta of Arvada, CO (right) leads
Emily Sisson of Omaha, NE at the Foot Locker
Midwest Regional Championships.
Photo by Victor Sailer/www.PhotoRun.net
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Contributing Photographers
Alex Burr, Steve Glass, Michael Patton, Victor
Sailor, Larry Volk
NE
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COLFAX IS BACK.
Member of the
America’s Main Street has a new tradition. Don’t miss the second annual Post-News Colorado Colfax
Marathon, Half Marathon & 5-person Team Relay: May 20, 2007. Visit www.coloradocolfaxmarathon.org to
register or volunteer.
In Partnership with
Casper Windy City Striders
Durango Motorless Transit
Fort Collins Running Club
Mesa Monument Striders
Rocky Mountain Road Runners
Runner’s Roost Ft. Collins VIP Club
Southern Colorado Runners
USATF Colorado Long Distance Running
USATF New Mexico
4
coloradorunnermag.com
Colorado Runner is printed on 20% recycled (10% postconsumer waste) paper. All inks used contain a percentage
of soy base.
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.
Derek Griffiths / Colorado Runner
Colorado Runner Mascot
Lucy Snowflake
Home of the 2007 WTFUSA National Wheelchair Marathon Championships & 2007 USA Track and Field Club Marathon Relay Championships
Frosty’s Frozen Five Snowman Stampede
5M/10M
10M/20M
January 21, 2007
February 24, 2007
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.
>> LETTER FROM COLORADO RUNNER <<
M
In Memory
Marc 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 Adventure 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
>> LETTERS TO CR <<
10/11/06
3:00 PM
Marc Witkes at last
year’s Salida Half Marathon.
Page 1
©2006 ORC Inc.
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.
www.WinterDistanceSeries.com
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 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 Griffiths/Colorado Runner
Hi Derek,
I really enjoyed your editorial in the new magazine; very moving.
Megan Raymond
Colorado State Parks
RF Web Ad.4.875x2.5
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
re dfe a th e r.c om
OKAY, HIBERNATION IS OFFICIALLY OVER. TIME TO PUT ON
A PAIR OF TREK SNOWSHOES AND HEAD FOR THE NEAREST
FRESHIES. CHECK THEM OUT: WWW.REDFEATHER .COM
Subscribe to Colorado Runner!
Subscribe online at www.coloradorunnermag.com or mail this form with
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Best value: 3 years, $32.97, 2 years, $23.97, 1 year, $12.97
7
>> 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 Form
Seminars
for Injury
Prevention
“ I attribute my
ability to take up
running
again to your
program -RC
“I’m running faster but it feels
easier” -NT
“My knee pain went away a week
after starting your program” -JL
2007 Running Well™
6 Week Group
begins March 28
Individual Sessions Anytime
Call us to schedule:
(303) 458-9660
[email protected]
www.CatalystTherapies.com
Special Offer: Mention this
ad for a 10% Discount!
We provide a full range of
Physical / Occupational
Therapy
Wellness Services
Custom Orthotics
Peter Szymanski, PT, IOC, CFMT
Karen Voss, MS, OTR,SIPT,IMC
Self Massage Techniques
A
lot of athletes need a way to relieve sore muscles after a tough workout. Boulder’s Rich Poley offers a way to do just that in his new
online book Self Massage for Athletes. Poley started studying self massage 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: GLIDING
Try 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 beginning 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 intensity 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.
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 Marathon is offering Colorado Runner readers a $10
discount off their registration. See page 3 for details. 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 celebrations 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.
Running gender & age trends
The Running USA Road Running Information 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 average 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.
10
PRESENTED BY FRONTIER AIRLINES.
Learn to recover faster!
At the National 24 Hour Championship in Grapevine, Texas on November 19, Rebecca Johnson, 37, of Lafayette placed second
to women’s winner Carolyn Smith, 41, of Wisconsin. 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 Mexico rounded out the top ten by running 101.52
miles.
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 marathon debut in 2:14:01. Nikole Johns was the first
female finisher from Colorado in 2:45:58.
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, Cameron 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. Collins; 354. 09:58:25, Craig Howie, Longmont;
357. 09:58:54, Peter Mendes, Boulder; 365.
10:00:14, Kirk Framke, Denver.
Victor Sailor / www.PhotoRun.net
RUNNING
WELL™
Johnson wins silver in national
24 hour championship
STROKE #2: SQUEEZE AND ROLL
Squeeze 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 increases 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 muscle 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.
11
Runnin’ of
the Green!
Sunday, March 11, 2007
L UCKY 7K
10:15 am Sharp!
at 17th Street and Wazee, LoDo
Sign up on the Internet at www.bkbltd.com
now through midnight, March 9, 2007.
Come run a unique urban course that winds its way
through the streets of LoDo, along the Platte valley
ending at Denver’s McCormick’s Fish House & Bar.
Following the race there will be an unforgettable
block party with live music, corned beef and
libations. Sign up at any local Runner's Roost.
Call 303.694.2030 or visit bkbltd.com
for more information.
9NEWS • KBCO • Coors Light • Shamrock Foods
McCormick’s Fish House & Bar
>> THE FAST LANE <<
Winners of the Colorado Runner
John Victoria, 52, of Loveland won the Grand Masters
division by competing in 13
of 18 total races in the series.
Dave O’Sadnick, 51, of Evergreen competed in 15 races
to earn second place. Boulder’s Willie Pittenger, 55,
finished third.
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 Racing 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 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 favorite brand of shoe, Saucony.
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.
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 710 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.
A sample of finishes for Connie Ahrnsbrak
Ahrnsbrak runs at the Best XC
Race on the Planet in Boulder.
Race
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
Victoria sprints to the finish line
at the Evergreen Town Race.
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.
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.
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.
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.
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 Marathon. I still lack five states to complete a goal of running a marathon in every state.
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.
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.
A sample of finishes for Jim Romero
Race
Place
Time
Points
Spring Runoff 10K
2
1:13:04
90
ADT Marathon
3
4:04:18
80
Halloween Hustle 5K
12
1
23:02
100
Romero at the Evergreen Town Race.
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.
All photos by Derek Griffiths / Colorado Runner
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 Victoria
Race
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
13
>> THE FAST LANE <<
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.
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.
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.
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.
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.
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 accomplishment; 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.
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.
A sample of finishes for Polly Zimmerman
A sample of finishes for Tanya Poel
Zimmerman at the Valentine’s
Day 5K in Denver.
Race
Place
Time
Points
Race
Place
Time
Points
3
23:37
80
Spring Runoff 10M
1
1:05:32
100
Garden of the Gods 10M
2
1:27:17
90
Horsetooth Half Marathon
1
1:28:04
100
Rim Rock Run
4
3:26:12
70
1
36:08
100
Poel rounds a corner at
the Evergreen Town Race.
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 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.
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.
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.
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.
A sample of finishes for Erik Packard
14
Race
Place
Time
Points
3
17:52
80
Colorado Marathon
1
2:50:30
100
Race For The Cure 5K
1
17:10
100
Packard competes in the Horsetooth
Half Marathon in Fort Collins.
All photos by Derek Griffiths / Colorado Runner
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 Littleton earned third place.
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 session, 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!
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!
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!
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!
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.
A sample of finishes for Peter Vail
Race
Place
Time
Points
Runnin’ of the Green
2
20:30
90
1
30:41
100
Halloween Hustle 5K
1
15:51
100
Vail sprints to the finish of the
Halloween Hustle 5K in Denver.
15
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>> TRAINING SMARTS <<
Mental Marathon
“Most people under-perform in races,” says sports psychologist and
Olympic running coach Bobby McGee. In fact, he says, only nine
percent of athletes perform up to their potential. Why? Because
they haven’t completed the mental component of race training.
Getting through the brain blocks that hurt your races
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 something 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 Bakwin 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 converts the negative self-talk into performance affirmations, 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
by Stacey Farb
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, Stephanie 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.” Peter talks about his long runs as being filled with
joy; “the surroundings seem exquisitely beautiful 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
18
reason, he says, is they haven’t mentally prepared 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 Fliegelman 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 necessary 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 discomfort,” 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
L
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 commitment, 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 weapon is my love of the sport,” Stephanie says. “I
also remind myself that the process is more important than the outcome, that racing is something 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.
I
M
I
T
E
D
Road Races ~ Multi-Sport
Event Management and Timing Services
2007 Events Calendar and Information:
www.bkbltd.com
Upcoming Events:
T
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 disappears.”
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 challenging, but not impossible, as long as you train for
cognitive as well as physical endurance.
“Most people under-perform in races,” says sports psychologist and Olympic running coach Bobby McGee. In fact, he says, only
nine percent of athletes perform up to their potential. Why? Because they haven’t completed
the mental component of race training. Not only
are they fearful of being too uncomfortable during the race, they’re fearful of falling short of
their race goal and as a result, they psych themselves out of a good performance, says McGee.
“Only nine percent of people perform
as well in races as they do in training.” The
on the aid stations during an Ironman race. In
fact, he doesn’t even consider the running portion 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 consecutive 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,” Fliegelman says, “and I think it’s dangerous to make
adjustments to our pacing on the fly.” Endurance 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 dependent on weather and other conditions one cannot 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.
• 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
BKB
Some people call them crazy. Some say they’re selfish. But distance runners and endurance
athletes 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.
“The first 50 miles are all physical. The
second 50 are all mental,” says ultra runner 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 stronger I feel,” she says. Mentally, she pushes
through because her desire to compete and
complete long distance runs is strong.
Mental Exercises
January 28
Polar Bear 5K, Denver
February 04
Super Bowl 5K, Denver (Denver Race Series Race 2 of 4)
February 11
Valentine’s Day 5K, Denver (Denver Race Series Race 3 of 4)
February 18
President’s Day 5K, Denver (Denver Race Series Race 4 of 4)
February 25
Run The Register Stair Climb, Denver
March 11
Runnin’ of the Green 7K, Denver
March 17
St. Patty’s Day Run for the Green 5K, Highlands Ranch
March 18
Orphans of Violence 5K, Denver
Kipture Primary School Foundation and
Steve Muniz Memorial Library:
WWW.BKBLTD.COM/KENYA.HTM
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inspiration you need - you raise funds
for lifesaving cancer research.
Visit www.teamintraining.org/rm
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Walk or Run, Half or Full Marathon • 100-Mile Cycle Rides • Triathlons
19
3rd Annual
>> TRAINING CAMP <<
Active at Altitude
A new Estes Park training facility tries to lure athletes and tourists
E
stes Park has long been a popular
mountain playground for runners
and bikers. The area offers hundreds of miles of paths for breathtaking 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 crosscountry 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 vacationers.
also 25K and 8M trail races
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-
land50k.co
m
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 establishing 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 England, he coached running groups to compete in
the London Marathon and studied sports, nutrition and life coaching. Now he wants to use his
knowledge of coaching, nutrition, and physiology to help runners here.
Terry believes his retreat is the perfect 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 approximately 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
Saturday,
April 14, 2007
www.Green
by Jessica Griffiths
A view of the Active at Altitude house.
Owner Terry Chiplin enjoys a daily
run on a trail near his house.
cream and strawberries for dessert. He did offer 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 losing weight.
Terry offers coaching programs to
his guests, as well as trail maps recommending 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 Boulder 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 marketing 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 enjoy the beauty of Estes Park.
For more information, log onto www.
activeataltitude.com.
21
>> AVOIDING INJURY <<
Walking & Hip Bursitis
IIa
How to treat a common injury among walkers
by Dr. Ken Sheridan
Walking. It’s easy. Anyone can do it. It’s not really exercise. 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 convenient, 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 related 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
IIb
(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 bursitis 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,”
A new treatment for knee and foot pain
A
thletes suffering through chronic heel and tendon injuries have a new treatment option. Typically, tendon injuries, including plantar fasciitis and Achilles tendonosis, are treated with
rest, bracing, physical therapy, medicines or injections. In some cases, however, where tendons 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 deconditioning 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 precisely 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 healing 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.
22
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 walking 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 accentuated 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 connective 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 minutes 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 specializes in the treatment and rehabilitation of sports injuries at Active
Care Chiropractic and Rehab in Golden. He can be reached at 303279-0320.
23
>> NUTRITION ADVANTAGE <<
Tips for runners and triathletes
D
by Nancy Clark
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 preevent.
You need not eat hundreds more calories the week pre-marathon. You simply need to
exercise less. This way, the 600 to 1,000 calories 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
24
dinner roll, big dollops of sour cream on a potato, 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 pattern 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 opportunity 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 carboloaded should gain about one to three pounds—
but don’t panic! This weight gain is good; it reflects 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 almost 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 lentils (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 limited 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 carbohydrate information on food labels and at www.
fitday.com.
Here are sample 50 gram carbohydrate choices for the foundation of a meal or
snack:
Wheaties, 2 cups
Nature Valley Granola Bar, 2 packets (4 bars)
Thomas’ Bagel, 1 (3.5 oz)
Bananas, 2 medium
Orange juice, 16 ounces
Apples, 2 medium
Raisins, 1/2 cup
Pepperidge Farm multi-grain bread, 2.5 slices
Baked potato, 1 large (6.5 ounces)
Pasta, 1 cup cooked
Rice, 1 cup cooked
Fig Newtons, 5
Flavored 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.sportsnutritionworkshop.com for more details.
Jessica Griffiths / Colorado Runner
Does 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 competitive endurance event can make the difference 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 runner 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!
Fueling Tactics
Carboloading
2007 Colorado Runner Racing Series
Sponsored 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 organization
3. Race distance
4. Date of the race
5. Quality of the field
6. Size of the race
NEW FOR 2007:
An award will be given
to the runner who runs
in the most races!
Racing
Series
Scoring
2007 Racing Series Schedule
Date
Distance
Location
January 13
Oatmeal Festival
5K
Lafayette
March 11
Runnin’ of the Green
7K
Denver
March 17
Sharin’ O’ The Green
5K
Ft. Collins
April 1
Platte River Half Marathon
Half Marathon
Denver
April 14
Greenland Trail Races
8M
Greenland
May 6
Colorado Marathon
Marathon
Ft. Collins
May 12
Alex Hoag Run For Sunshine
5K
Colorado Springs
May 20
Colorado Colfax Half Marathon
Half Marathon
Denver
June 10
Garden of the Gods 10M
10M
Colorado Springs
June 16
Steamworks Half Marathon
Half Marathon
Durango
June 28
Spring Creek Memorial Trail Run
9M
Steamboat Springs
July 4
Palmer Lake Run For Independence
4M
Palmer Lake
August
Georgetown to Idaho Springs
Half Marathon
Georgetown
September 15
Run For The Resource Center
5K
Conifer
September 16
Farmer’s 5000
5K
Wheat Ridge
September 30
Boulder Backroads
Half Marathon
Boulder
November 11
TTTS Run For Hope 5K
5K
Denver
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
UPCOMING SERIES
RACES:
Name
Place
All Divisions
1
2
3
4
5
6
7
8
9
10
100
90
80
70
60
50
40
30
20
10
January 13, 2007
March 11, 2007
March 17, 2007
Lafayette, CO
Denver, CO
Ft. Collins, CO
53
New Mexico
New Mexico
USATF unveils new logo and new look
With a unified look capturing the aspirations of the sport and the inspiration of its athletes,
USA Track & Field unveiled a new logo and branding 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, modern 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 official 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-
Albuquerque Scholars 5th Rio Grande Marathon Held in Las Cruces
Rio Grande Marathon
Las Cruces, New Mexico
at Foot Locker Champs
October 29, 2006
fies USA Track & Field, conveying that we are a premium 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 Annual 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 outlets 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 marketing efforts in the future.”
by Don Shepan
Rising star in NM race walking
Submitted by Marjorie Holmes, Race Walk Chair
Collier nears the finish of the 2006 USA
20K Team Trials in Hauppage, NY.
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 instructional 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, except, 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.
54
He competed for the first time in the New England Championships late in 2002. He said the
team coach for Athletics East, Dave Sullivan,
asked him if he would be interested in volunteering 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
www.usatfnm.org
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 Albuquerque. The New Mexico Association nominated
her as “Outstanding Contributor to Race Walking 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 involved presiding over the conduct of the races,
coordinating the activity with other track and
field
officials, getting
volunteers
and keeping
and reporting results of
the races. It
is rather unusual to find
an
athlete
who works
both sides:
that of the
athlete, and
that of the
officials who
make
the
races possible. He is
to be commended.
This page: Patrick Collier
Opposite Page: Left - Victor Sailor / www.PhotoRun.net
Right: Alex Burr
Patrick Collier is fated to bring fame to his adopted state
Matt Tebo of Eldorado High
School finishes fifth in 15:28.
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 adopted by USATF at the annual meeting held in
Albuquerque, NM in 2002.
Key ingredients in all five annual presentations 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 humidity is a sleeper in that it can cause problems
for those not familiar with dehydration that easily occurs. The course is USATF certified and
sanctioned. The marathon is a Boston Qualifier
and a NM Association Gran Prix and Championship 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 letters to us and submit comments and photographs
to their local runner periodicals and newsletters.
One full-page spread occurred last year in Inside Texas Running. Paul Cooley of Houston,
TX, was one happy marathoner.
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 VarelaHein, 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,
Susan Burr wins the
Alamogordo, NM, 19:28; 2. Bill
Wright, 52, West Layfayette,
race in 3:19:45.
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.
Timing by: Rio Grande Marathon - Weather: Sunny, 50 degrees - Elevation:
Start/Finish = 4,000’
Ben Johnson of Albuquerque
Academy finishes sixth in 15:31.
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.
The Burr family celebrates with their
Native American Kachinas awards.
USATF New Mexico thanks the following local sponsors for their support:
New Mexico’s #1
Running Company
505-299-8922
www.fleetfeetalbuquerque.com
505-820-2523
www.RunSantaFe.com
505-884-5300
www.heartnsolesports.com
www.usatfnm.org
505-856-9377
www.the-athletes-edge.com
55
Fast Forward Express
Fast Forward Express
Nippert places fifth overall
Boulder hosts National Cross Country Championships
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 Planet, on Saturday, Jan. 27 at Harlow Platts Park in
Boulder. Also, two free clinics will be held before 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 Beijing: 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 clinics are open to the public.
Four U.S. women finish under 8:10 at IAU 100K World Cup
by Nancy Hobbs
At the IAU 100km World Cup in Misari, 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 4044.
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 finish 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 together 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 concurrently with the open race and is not considered 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
56
MN, started out ahead of Nippert and kept the
pace for a few laps, but his inexperience probably 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, finished 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 men
1 FRA – Yannick Djouadi 6:38:27
2 RUS – Oleg Kharitonov 6:42:01
3 RUS – Denis Zhalybin 6:42:02
4 FRA – Christophe Bachelier 6:48:27
5 USA – Howard Nippert 6:52:46
30 USA – Robert Sweeney 7:34:29
31 USA – Patrick Russell 7:43:19
39 USA – Phillip Kochik 8:00:07
Final results for women
1 GBR – Elizabeth Hawker 7:28:56
2 ITA – Monica Carlin 7:29:01
3 JPN – Niroko Sho 7:31:48
4 ITA – Paola Sanna 7:41:56
5 FRA – Laurence Fricotteaux 7:45:03
6 USA – Anne Riddle-Lundblad 7:47:18
11 USA – Kami Semick 7:56:19
14 USA – Nikki Kimball 8:05:42
16 USA – Julie Udchachon 8:08:12
23 USA – Connie Gardner 8:27:00
24 USA – Tania Pacev 8:44:37
USATF announces award winners
At the 28th Annual USA Track & Field Convention, a plethora of honors and awards were distributed. The Jesse Owens Award was presented to Sanya
Richards and Jeremy Wariner, both sprinters. Cliff Bosley, 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.
Robinson wins Junior Olympic Championships
Kelley Robinson of Nederland dominated the girl’s division of the USATF National Junior 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 National 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. Approximately 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 agegroup 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.
www.usatf.org
Local teams among
best in nation
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 Francisco, 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 kilometers for men and 6 kilometers for women.
HALL OF FAME
Lynn 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
This Page: Nancy Hobbs
Opposite Page: Top - Victor Sailor / www.PhotoRun.net
Bottom: Derek Griffiths/ Colorado Runner
Kimball and Semick
celebrate after the race.
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 impeded the women from getting their fluids and
one of the staff members had to run interference.
This allowed the women to accelerate and outpace their nemesis.
In the men’s race, Howard Nippert,
41, Fork Union, VA, ran to his best-place finish 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,
Men’s Teams:
1) ZAP Fitness - 52, $2500
2) Team XO - 83, $1500
3) ASICS Aggie Running Club - 136, $1000
4) Run Flagstaff - 160, $800
5) Team Good River - 162, $700
6) Wisconsin Runner Team - 201, $600
7) Boulder Running Co / adidas - 228, $550
MOUNTAIN / ULTRA/ TRAIL
Mountain Runner-of-the-Year
OPEN: Nicole Hunt, Deer Lodge, MT
Simon Gutierrez, Alamosa, CO (pictured right)
MASTERS: Lisa Goldsmith, Nederland, CO
Simon Gutierrez, Alamosa, CO
MUT Council Contributor-of-the-Year:
La Sportiva / GoLite
Women’s Teams:
1) Boston Athletic Association - 140, $2500
2) Wisconsin Runner Team - 147, $1500
3) See Jane Run - 158, $1000
4) adidas Raleigh Track Club - 169, $800
5) Boulder Running Co / adidas - 200, $700
6) RunAblaze - A, 204, $600
7) Transports adidas - A, 221, $550
MASTERS LDR
Outstanding Athletes of 2006
40-44
Colleen De Reuck, Boulder, CO
90-94
Marion Downs, Denver, CO
www.usatf.org
57
>> RACE REPORTS <<
Mondragon Blasts Past Field in Pueblo
Witches, Goblins Run Halloween Hustle
Halloween Hustle 5K
Washington Park, Denver, CO
October 29, 2006
T
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 cheerleader dressed like Will Ferrell’s former spirited
character. Other runners in unusual running getups included a cute bumble bee, Dorothy from
the Wizard of Oz, and a scary skeleton. My favorite 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
Atalanta 5K Run/Walk
November 11, 2006
Pueblo, CO
By Jeff Arnald
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 recently 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 master 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.
A
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, Emily 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 &
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.
Amie Meditz buzzed her way to the
finish dressed like a bumble bee.
Rain and Clouds at Annual TTTS 5K
C
Runners with the group “Girls on
the Run” sprint to the finish line.
58
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 Denver Bronco Bill Harris, Mr. America 1986 Tom
Terwilliger, and reigning Mrs. Colorado Marney
Duckworth in attendance.
Despite slick course conditions, Payton 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 minutes, 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 encourages 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 enjoyed 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-
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.
Sydney Mondragon burns the field
in the 2nd fastest time in race history.
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 perform 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 develops 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.
This Page - Derek Griffiths / Colorado Runner
Opposite - Larry Volk
Littleton Adventist Hospital
TTTS Race for Hope 5K
November 12, 2006
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. Tracy Walsh-Chocolaad was farthest from home.
Tracy lives in Montgomery, Alabama.
59
>> RACE REPORTS <<
State High School and Foot Locker Cross Country Championships
C.
A.
I.
B.
K.
D.
G.
J.
L.
2007
October
6th and 7th
E.
F.
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.com
G-L: Photo by Victor Sailor / www.PhotoRun.net
60
2008
October
11th and 12th
H.
61
>> RACE REPORTS <<
Record turnout for Duke City
Duke City Marathon, Half Marathon & 5K
Albuquerque, NM
October 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 Albuquerque’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 Magdalena Sandoval of Albuquerque were the half
marathon champions.
The post-race festival took place in
Civic Plaza and featured live entertainment, refreshments, 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,
62
January/Febru-
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 Springs
finished second in the half marathon.
Half Marathon draws more than 500
Heart Center of the Rockies
Half Marathon, 10K, 5K
Loveland, CO
November 4, 2006
The Heart Center of the Rockies Half Marathon took place at Boyd Lake State Park in Loveland
on a cool, cloudy day.
Nick Mockenridge, 25, of Ft. Collins easily
outdistanced his competitors to win the half marathon
in 1:11:46. The race for second place was tight with
Justin Hurd, 25, also of Ft. Collins and Boulder’s Kevin Konczak, 37, finishing within four seconds of each
other. Hurd beat Konczak with a time of 1:17:15.
Boulder’s Katie Blackett, 29, beat Tanya
Poel, 40, also of Boulder, to earn the female title.
Blackett finished the half marathon in 1:25:37.
The half marathon loop course was new
this year and ended up being 13.4 miles when a race
staffer didn’t move the cones for the participants’ second lap.
The event also included 10K and 5K races,
as well as a free race for kids as part of the “Healthy
Kids Run Series” sponsored by the Healthy Kids Club
at the Poudre Valley Health System.
The post-race festivities included music,
food, drinks and vendors.
The event raised money for Boyd Lake
State Park and the Northern Colorado Running Foundation.
Runners go past the beach at Boyd
Lake State Park in the Heart Center
of the Rockies Half Marathon
in Loveland.
11th Annual
Lafayette
Oatmeal
Festival
2007
5K Walk/Run
with Breakfast
Certified Course, Boulder Running Co.,
Fleet Feet, Bolder Boulder Qualifier
Register at www.active.com
Pre-Registration Prices
With Long Sleeve T-Shirt (Dri-Wick) $30
Without T-Shirt $12
535 Finishers (387 - Half Marathon, 216 - 10K, 146 - 5K) - Timing by: Morning
Star Timing - Weather: Cloudy, 40 degrees - Elevation: Start/Finish = 4,980’
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.
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,
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63
Sponsored Feature
www.nikerunning.com
Talking
Track
with Lauryn Williams...
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 brief
break 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 enjoyed
winning more than the actual sport, and definitely wasn’t thrilled
with the idea of practice. I wanted to go to track meets to socialize.
Was there one person or experience that took you from
merely 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 the
University of Miami] was going to give me a scholarship worth in
the area of $40,000, I had better be able to repay her by running
around that track any way she wanted me to. The success came
as a result of the hard work I put in trying to show her how grateful I was for the opportunity to go to college.
RN:
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.
What advice would you give a young athlete about the
sprints?
Williams: It’s the little details that count when a race is only 10 or 11 seconds long. It’s the little things that are going take you to your next
PR, which may only be [an improvement of] 0.01 seconds, but
every little bit counts.
RN:
How tough is it to make the U.S. team for the World
Championships or the Olympics in the sprints?
Williams: Very! Most athletes will agree with me, I’m sure, when I say making the team is the hardest part. USA has such depth that in the
final, 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&T
USA Track & Field Championships or Olympic Trials is the one
who gets to shine at the World Championships or Olympics.
Photo: Victor Sailer/Photo Run
RN:
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 the
track, there are a lot of circuits and 250s. We also get in the sand
pit [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.
64
>> RACE REPORTS <<
CU men win NCAA title in upset
www.usatf.org
he 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 LaVerne Gibson Championship Course on November 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 advantage 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 Jenny Barringer, the NCAA steeplechase champion
last spring as a freshman, finished second overall in 20:38.
“I don’t think I’ve ever run that hard
for 500 meters in my life,” Barringer said later.
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 my
foot, so I sort of feel barefoot. My training spike is the Nike
Maxcat, which also provides me with flexibility. I compete in the
Nike Lista, which has a stiffer plate for competition.
As a professional athlete—someone who makes a living
from the sport—what do you love about track & field?
Williams: I love the spirit of the people who compete in it: the ones who
may be close to getting lapped or know they aren’t competitive,
but are happy when they reach the finish line and have done a
personal best. They understand that improving self is all that
matters. More people with this attitude would be instrumental in
creating a drug-free sport.
RN:
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. So
when I take on any project, if there is someone to compete
against, then I’m even more focused. I love that there are other
girls close to me and am motivated by the fact that if I lose focus,
it may be the difference between my success and failure.
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 finish 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 finishing 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.”
N
early 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 overall. The Grizzlies put three runners in the top
20 and had four of the top 20 team scorers to
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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 me
give it a try, but she won’t hear it. I jumped only my freshman
year of high school [and] had a best of 16' 7-1/4". Although that’s
great, I’m sure that if I had the opportunity to work at it, I could
be competitive.
RN:
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 has
always carried himself with pride and dignity. He’d do anything to
help us rookies better understand the sport. He’s just an allaround good example of everything that a track & field athlete
should be.
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 history 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 Association.
Western State sophomore Esther Komen, already the Rocky Mountain Athletic Conference 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 runners. Abilene Christian posted three top-ten
finishers en route to the programs first-ever national championship. Junior Nicodemus Naimadu of Abilene Christian won his third individual
national title in three tries.
Abilene Christian finished with a winning total of 65 points in the 10K race, edging
Adams State with 82 points. Fifth-ranked Western State’s 141 points was good enough for a
third place finish.
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T
Adams State women take NCAA division II crown
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65
>> RACE RESULTS <<
2125 Finishers - Timing by: Boulder Road Runner - Weather: Sunny, 50 degrees
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.
Runners sprint to the finish
of the Colder Boulder, an event
that lived up to its name.
Eerie Erie 5K/10K
Erie, CO
October 28, 2006
Barr Lake Boogie 15K
Brighton, CO
October 14, 2006
101 Finishers - Timing by: Racing Underground - Weather: Sunny, 60 degrees
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,
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.
Rim Rock Run 37K
Grand Junction, CO
November 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’
Turkey Trot 5K
Brighton, CO
November 18, 2006
Male (Overall): 1. Timmy Parr, 24, Gunnison, CO, 2:18:16; 2. Bernie 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 Bobby, 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, CO
9:00 AM
www.bkbltd.com
66
Panicking Poultry 5K
Boulder, CO
November 12, 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,
Girl Scouts 5K
Denver, CO
October 22, 2006
Grand Masters (50+): 1. Maria Korb, 53, Ft. Collins, CO, 3:08:18.
Seniors (60+): 1. Charlotte Frank, 75, 4:27:06.
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.
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.
Runners at the Highlands Ranch Turkey Day 5K.
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.
9:00 AM
www.bkbltd.com
CU Turkey Trot 5K
Boulder, 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.
9:00 AM
www.bkbltd.com
67
>> RACE RESULTS <<
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, CO
November 23, 2006
3939 Timed Finishers - Timing by: BKB Ltd. - Weather: Windy, Cloudy, 50
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 5K
Durango, CO
November 23, 2006
276 Finishers - Timing by: Durango Motorless Transit
Turkey Day 5K
Highlands Ranch, CO
November 23, 2006
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, CO
December 2, 2006
877 Timed Finishers - Timing by: BKB Ltd. - Weather: Windy, Cloudy, 50
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, CO
November 23, 2006
1370 Finishers - Timing by: Timberline Timing - Weather: Windy, Cloudy, 50
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 5K
Colorado Springs, CO
November 23, 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.
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.
Finishing the Jingle Bell Run 5K in
Denver’s Washington Park.
CMRA Clear Creek 4M
Wheat Ridge, CO
December 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.
1274 Finishers - Timing by: Pikes Peak Road Runners - Weather: Windy,
Cloudy, 50 degrees - Elevation: Start/Finish = 6,100’
68
Chilly Cheeks Duathlon I
Aurora, CO
December 9, 2006
John Hemsky of Littleton on his way
to a 14th place finish at the CMRA
Chatfield 10M Trail Run.
Eric Booton has a little fun during
the Colder Boulder 5K.
>> RACE CALENDAR <<
www.sjmr.org
970-249-0595
january
Grand Lake Snowshoe Festival 7K
9:30 AM
Grand Lake, CO
www.grandlakesnowshoefestival.com
[email protected]
970-627-8446
January 01
New Year’s Day 5K
10:00 AM
Runner’s Roost, Ft. Collins, CO
www.runnersroostftcollins.com
[email protected]
970-224-9114
Rescue Run 5K/10K
10:00 AM
Palmer Park, Colorado Springs, CO
www.pprrun.org
[email protected]
719-473-7848
Tammy Redman Memorial 5K/10K
10:00 AM
Rio Rancho, NM
[email protected]
505-907-7378
January 06
Oatmeal Festival 5K
9:30 AM
Lafayette, CO
www.discoverlafayette.com
[email protected]
303-926-4352
PPRR Winter Series 5K/10K
10:00 AM
Fox Run Park, Colorado Springs, CO
www.pprrun.org
[email protected]
719-598-2953
January 14
The Ghost Town 38.5M
6:00 AM
Hillsboro, NM
www.journeyheretothere.com
[email protected]
505-895-3383
Fat Ass 50K
7:00 AM
Grand Junction, CO
www.mmstriders.org
970-241-9497
Turquoise Lake 20M Snowshoe Run
10:00 AM
Sugar Loafin’ Camp, Leadville, CO
salidarec.com/ccrc
[email protected]
719-539-4112
January 07
Beaver Creek Snowshoe Series II
11:00 AM
Creekside Park, Beaver Creek, CO
www.bcsnowshoe.com
[email protected]
970-476-6797
RMRR 10K at Twin Lakes Park
9:00 AM
Denver, CO
www.rmrr.org
January 13
5430 Winter Triathlon
Devil’s Thumb Ranch
Winter Park, CO
www.5430sports.com
[email protected]
303-442-0041
www.pedalpowerbike.com
[email protected]
970-842-0931
Swift Skedaddle 10K/3K Snowshoe
10:00 AM
Breckenridge, CO
www.racingunderground.com
[email protected]
970-547-7889
January 21
Frosty’s Frozen Five 5M/10M
10:00 AM
Chatfield State Park, Littleton, CO
www.winterdistanceseries.com
[email protected]
720-570-3469
January 27
Gateway Canyons Winter Warm-Up 5K
11:00 AM
Gateway, CO
www.gatewaycanyons.com
[email protected]
970-931-2615
PPRR Winter Series 4M/8M
10:00 AM
El Pomar Park, Colorado Springs, CO
www.pprrun.org
[email protected]
719-598-2953
January 28
Polar Bear 5K
10:00 AM
www.bkbltd.com
[email protected]
303-694-2202
January 20
Appleton Freezer 4M
11:00 AM
Grand Junction, CO
www.mmstriders.org
[email protected]
970-270-0774
february
Chilly Cheeks Duathlon II
10:00 AM
Cherry Creek State Park, Denver, CO
[email protected]
303-642-7917
CMRA Lake Arbor 5K
9:00 AM
Lake Arbor, Arvada, CO
www.comastersrun.org
Cross Country Caper
10:00 AM
Bear Creek, Colorado Springs, CO
www.pprrun.org
[email protected]
719-520-6384
Frostbite 4M
10:00 AM
Oak Grove Elementary, Montrose, CO
Meadow Mountain 9M Snowshoe
10:00 AM
Meadow Mtn., Vail, CO
February 03
YMCA Frostbite 5M
10:00 AM
City Park, Pueblo, CO
www.socorunners.org
[email protected]
719-543-5151 ext 141
February 04
Frisco Gold Rush 7K Snowshoe Race
11:30 AM
Frisco Nordic Center, Frisco, CO
www.emgcolorado.com
[email protected]
303-635-2815
719-598-2953
Super Bowl 5K
9:00 AM
www.bkbltd.com
[email protected]
303-694-2202
USA Cross Country Championships
9:00 AM
Flatirons Golf Course, Boulder, CO
www.boulder2007.com
[email protected]
USA Triathlon Winter
National Championships
Devil’s Thumb Ranch
Winter Park, CO
www.5430sports.com
[email protected]
303-442-0041
RMRR Trophy Series 7M
9:00 AM
www.rmrr.org
February 10
CMRA Forty Furlongs 5M
9:00 AM
Littleton, CO
303-794-6526
Hearty Hearts 10K
10:00 AM
Oak Grove Elementary, Montrose, CO
www.sjmr.org
970-240-1654
PPRR Winter Series 5M/10M
10:00 AM
Santa Fe Trail, Colorado Springs, CO
www.pprrun.org
[email protected]
Valentine’s Day Massacre 3M
10:00 AM
Grand Junction, CO
www.mmstriders.org
970-243-8308
February 11
Beaver Creek Snowshoe Series III
11:00 AM
McCoy Park, Beaver Creek, CO
www.bcsnowshoe.com
[email protected]
970-476-6797
Screamin’ Snowman 5K/10K Snowshoe
9:00 AM
Eldora Resort, Nederland, CO
[email protected]
303-642-7917
9:00 AM
www.bkbltd.com
[email protected]
303-694-2202
February 17
Chilly Cheeks Duathlon Series III
10:00 AM
Are You Moving?
Don’t miss an issue! Please let us know
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interruption in your subscription.
Send address changes to
Colorado Runner, PO Box 270553,
Littleton, CO 80127 or via email to
[email protected].
[email protected]
303-642-7917
www.winterdistanceseries.com
[email protected]
720-570-3469
Sweetheart Run 5K
10:00 AM
Civic Center, Fruita, CO
www.mmstriders.org
970-858-0360
Tortoise and Hare 6M Relay
10:00 AM
Grand Junction, CO
www.mmstriders.org
970-243-3721
10:00 AM
Recreation Center, Durango, CO
www.durangogov.org
[email protected]
970-375-7313
Vail Night 5M Snowshoe
6:30 PM
Lionshead, Vail, CO
www.pedalpowerbike.com
[email protected]
970-842-0931
February 18
President’s Day 5K
9:00 AM
www.bkbltd.com
[email protected]
303-694-2202
February 24
Art 5K
10:00 AM
Durango, CO
www.go-dmt.org
PPRR Winter Series 10K/20K
10:00 AM
Elementary School, Black Forest, CO
www.pprrun.org
[email protected]
719-598-2953
Snowman Stampede 10M/20M
10:00 AM
February 25
Gateway Canyons Dolores River 10K
11:00 AM
Gateway, CO
www.gatewaycanyons.com
[email protected]
970-931-2615
Run the Register Stair Climb
9:00 AM
Wells Fargo Building, Denver, CO
www.runtheregister.com
[email protected]
303-694-2202
march
March 03
Snowshoe Shuffle
11:00 AM
McCoy Park, Beaver Creek, CO
719-539-7626
www.snowshoeshuffle.com
[email protected]
970-569-7511
March 04
RMRR Trophy Series 3M
9:00 AM
Crown Hill Park, Wheat Ridge, CO
www.rmrr.org
March 10
CMRA Spring Spree 10K
9:00 AM
Twin Lakes Park, Denver, CO
303-791-6166
March 11
Runnin’ of the Green 7K
10:15 AM
LoDo, Denver, CO
www.bkbltd.com
[email protected]
303-694-2202
Canyonlands Half Marathon/5M
10:00 AM
Moab, UT
www.moabhalfmarathon.org
[email protected]
435-259-4525
Sharin’ O’ the Green 5K
8:30 AM
Library Park, Fort Collins, CO
www.partnersmentoringyouth.org
[email protected]
970-484-7123 ext 15
St. Patty’s Run for the Green 5K
8:30 AM
Civic Green, Highlands Ranch, CO
www.highlandsranchrunseries.com
[email protected]
303-471-7044
March 18
March 17
5K on St. Patrick’s Day
10:00 AM
Bancroft Park, Colorado Springs, CO
www.csgrandprix.com
[email protected]
719-635-8803
A Run Through Time
Marathon/Half Marathon
9:00 AM
Riverside Park, Salida, CO
www.salidarec.com
[email protected]
Orphans of Violence 5K
9:00 AM
www.bkbltd.com
[email protected]
303-694-2202
March 24
Coyote Cutoff 5M
9:00 AM
Montrose, CO
www.sjmr.org
970-249-5253
Tackle the Tower Stair Climb
8:00 AM
Salt Lake City, UT
www.utahlung.org
[email protected]
801-484-4456
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CR_adfinal2_1106.indd 1
71
9/29/2006 7:04:31 PM
>> HIT THE DIRT <<
Hit The Dirt...
E
sponsored by
Red Rocks Park
Morrison, 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 Amphitheater. 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 prehistoric 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 watchers 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
by Jessica Griffiths
Saturday, June 2 — Helena, Montana
• Special Guest Olympic Gold Medalist Billy Mills •
Red Rocks
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 switchback, 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 another 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 amphitheater (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 Village 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.
Scenic mountain valley beckons athletes to:
Marathon, Marathon Relay, 1/2 Marathon, 10K, 5K,
Special Olympics/Physically Challenged, Bicycle Circuit
www.govcup.bcbsmt.com
1-888-340-3724
New MarathoN route • New Bicycle eveNt
73
>> 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.
•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 because 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.
Sunday • July 8, 2007
Bellevue, Washington
minutes from Seattle
Your Pacific Northwest
Summer Marathon
You might be a cross country runner if...
74
2006 average race temperature 60º F
Marathon • Half Marathon Run & Walk
Marathon Relay • 5K Run & Walk
New Kids Marathon!
•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.
seafairmarathon.com
Benefiting The Floyd and Delores Jones
Cancer Institute at Virginia Mason Medical Center
— 2007 Dates —
Sprint Triathlon • July 15
8K/5K • July 28

Get Ready to Race: •Carbo-Load •Mentally

Transcription

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