Issue 10

COLORADO RUNNERRUNNING TRIATHLON WALKING

Spring Shoe Review

Cure IT Band SyndromePlus: The Benefits of Honey

$3.00 US $4.50 CAN

Issue 10: March/April 2005

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The Greenland Trail 50K is a new trail race located between Denver and Colorado Springs. It’s intent is to kick off the trail running season by

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Prize Money to 50K winners, plus age group awards in all events.Greenland Trail, January 2005. Photo by Derek Griffi ths / Colorado Runner

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www.coloradorunnermag.com ~ Featured Races720-985-9047

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2005 Colorado USATF50K Trail Championships25K Trail Championships

PublisherDerek Griffiths

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EditorJessica Griffiths

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Contributing WritersGary Barber, Darrin Eisman, Marcie Glass,

Steve Glass, Ruth Hess, Amy Hornyak, Jeff Recker, Nancy Reinisch, Ken Sheridan, Dave Sorenson,

Patty Tomlin, Hope Wilson, Marc Witkes

Contributing PhotographersDee Budden, Steve Glass,Victor Sailor, Brian J. Myers

Front Range AdvertisingDerek Griffiths

[email protected], 720-985-9047

Doug [email protected], 303-741-4065

Western Slope AdvertisingMarc Witkes

[email protected], 970-247-3116

On The CoverPete Julian, Sandu Rebenciuc, and Jared Scott(R to L) at The Best XC Race On The Planet!Photo by Derek Griffiths / Colorado Runner

In Partnership withDurango Motorless Transit - go-dmt.org

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Southern Colorado Runners - socorunners.orgTeam Boulder Running Company

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Colorado Runner is a registered trademark. The contents of Colorado Runner cannot be reproduced, in whole or in part, without written consent of the publish-ers. Unsolicited manuscripts, photographs, race results or other materials are welcome. They can only be returned if accompanied by a self-addressed en-velope. Colorado Runner is published 6 times a year. The publication deadline for each issue is one month prior to its release. A one year subscription costs $15. Please send address changes to the above address because bulk rate mail will not be forwarded. All photos by Derek Griffiths unless otherwise noted.

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Features

Departments

The Fast Lane With Justin Chaston... Page 10I Was Not DFL... Page 12Fast Fuel - The Nutritional Benefits of Honey... Page 16Get To Know Dathan Ritzenhein... Page 18Training Smarts - Getting To The Core With Pilates... Page 20Avoiding Injury - IT Band Syndrone... Page 22Spring Shoe Review... Page 25Hit the Dirt - Crag Crest Trail... Page 76The Lighter Side - My Pot of Gold... Page 78

Running Shorts... Page 8Race Reports... Page 57Race Results... Page 68Race Calendar... Page 73

Credits

American DiscoveryTrail

MarathonHalf Marathon

5K

Presented byRunners Roost and

Ent Federal Credit Union

Labor Day, Sept 5, 2005Marathon 6:30 a.m.

Half Marathon 7:30 a.m.5k 7:45 a.m.

Run the Road Runners Club ofAmerica Colorado State TrailMarathon and Half Marathon

Championshipsalong scenic trails in the

Pikes Peak region

BenefitingTrails and Open Space

CoalitionPikes Peak Road Runners

www.adtmarathon.com

Ent FederalCredit Union

� coloradorunnermag.com March/April 2005

Race Reports... Page 57

Contents...

Photo by Derek Griffiths/Colorado Runner

Jack Frost, running par tner.There once was a woman who trained in the cold. The frigid

conditions made her fingers numb and did little for her attitude. In

time, she became a colder person. But one day,

the season changed and the temperature climbed to a

pleasant 58 degrees. She learned that a summer

marathon was on its way. And she shed her winter

clothes and ran mer r ily ever after.

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Register at any Rio Grande Restaurantin Colorado prior to May 1st

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Denver—1525 Blake St. (303) 623-5432

Boulder—1101 Walnut St. (303) 444-3690

Steamboat Sprgs—628 Lincoln Ave. (970) 871-6277

Vital LinkChiropractic

in conjuction with the

festival on May 8, 2005

I’vefoundtheperfecttrainingpartner.She’sfasterthanIam,canrunlongerthanIcan,she has the extra energy to hunt for food while I’m huffing and puffing, and she has four legs. I adoptedLucy,mySiberianHusky, from theBoulderValleyHumaneSociety lastOctober. It’sgreattimingbecausemyformertrainingpartner,Andy,hasupandmovedtoCalifornia. Youknowhowwehumanshave tograduallybuildupmileage to avoid injury?NotLucy.Shewasreadytorun60mileweeksfromthewordgo.Fromthelooksofit,Ithinkshecouldrun60milesadayandnotbeworndown.She’sabornrunner.Andshehasa5Kpersonalbestof18:19.Imightstarttakinghertothetrack. Onmanycold,darkmornings,I’vesmackedthesnoozebuttonafewtimes, thinkingtherewasnowayIwouldgetoutinthetendegreeweathertodotherunIhadplanned.Butthenthat furry facenudgesme in the arm.And then shewhines andwhimpers.And then she rollsaround on the floor and wags her tail. Sure enough, I put on my shoes and head to the door. I’m a suckereverytime. Lucyisagreattrainingpartnerbecausesheneverhasabadday.Shenevercomplainsthatit’stoocoldortoowindyortoogray.Sheneverhasaheadache,astitchinherside,oraninjurytokeepheronthesidelines.Likeclockwork,she’sreadytoruneverymorning.Andifmywifewantstorunlaterthatsameday,Lucyisnevertiredandalwaysreadytogoagain. Lucy and I may not share the laughs, the jokes and the beers thatAndy and I oncedid – I’ll definitely miss that. But I can say this… she is a lot more reliable. And that counts for something.

Happytrails!

Derek

Letter From The Publisher

Five Thousand Meters: Nothing Comes Easy is now available on DVD. The film follows top American 5K runners as they prepare for the Olympic Trials and their shot at the Olympic team. Jorge Torres, Adam Goucher, Dathan Ritzenhein and Tim Broe are among those featured. The film was screened in Colorado Springs around Thanksgiving, but then the release of the DVD was delayed in production. “It’s definitely been a long time coming,” said the film’s director, Brennan Galloway. “It’s nice to finally get to this point and get the film out there for people.” The DVD is for sale in select running stores for $20.

Triathlete Ann Lantz of Centennial and Ultrarunner Betsy Kalmeyer of Steamboat Springs will be inducted into the Colorado Sportwomen’s Hall of Fame on March 13th at the Marriott Denver Tech Cen-ter. Lantz, 41, recorded eight first place finishes in Colorado triathlons last year and finished second in the USA Triathlon Age Group Championships in Shreveport, Louisiana. Kalmeyer, 43, won two 100-mile ultras last year, setting a course record on the Hardrock Trail 100 in 32 hours, 48 minutes and 52 sec-onds. The cross country teams from Adams State and CU will be honored for their national championships and Whitney Anderson of Summit High School and CU’s Renee Metivier will be individually honored. Triathlete Susan Wil-liams of Littleton will be honored for her achievements, which include a bronze medal in the Athens Olympics. Track and field stars Ashley Owens of Liberty High School, Sarah Stevens of Fort Collins High School, Zolia Gomez of Adams State and Dana Pounds of Air Force Academy will also be celebrated. Ashley Owens, pictured to the left, now runs for LSU.

The 2005 Colorado Runner Racing Series kicks off this month with two March races - the 5K on St. Patrick’s Day in Colorado Springs and Denver’s Runnin’ of the Green Lucky 7K. Get an early start on the series to be eligible to win mid-series awards. The Colorado Runner Racing Series is a scored series of races throughout the state. Runners are scored based on their finish-ing place in each race. The winners in each age group division are featured in the January edition of Colorado Runner magazine and the top three runners in each division receive awards from Nike and the Boulder Running Company, including watches, sunglasses, heart rate monitors, running shoes and running apparel.

www.EPmarathon.org

“This marathon was the most beautiful run I have ever done,” Julie C. - 2004 finisher

Read more reviews at www.marathonguide.com

June 19, 2005Estes Park, Colorado

970-586-8189

Highest paved, and one of the most scenic marathons in the World

Running Shorts...


Photo

by V

ictah

/www

.Pho

toRun

.net

Jeff Recker of Grand Junction has been chosen to represent the West as the RRCA club writer of the year with his submission “A Runner Gone Mad,” an article featured in the May/June, 2004 issue of Colorado Runner. The article takes a humorous look at the trials of training for and competing in an Ironman distance triathlon. Recker won the competition in 2002 and is a member of the Mesa Monument Striders running club.

Eagle’s Anita Ortiz has been named the USATF Mountain Runner of the Year for the third consecutive year in the masters category. Ortiz, 40, returned from an early season stress fracture which prevented her from racing on the trails during much of 2004. She maintained her fitness through elliptical training, versa climbing, pool running and mountain biking and won her fourth consecutive Pikes Peak Ascent last August in a new masters record. She is also a three-time Teva U.S. Mountain Running Team member and was the top American at each of the last three World Mountain Running Trophy events in which she has participated (11th in 2002, 8th in 2003, 11th in 2004). “It is an absolute honor to be recognized as the country’s top female masters category mountain runner for the third consecutive year by the USATF,” said Ortiz. “Being an athlete is about dedication, pure dedication not only to training, but to the sport. Especially this year with my early season injury, the support of family, friends and sponsors like 180s is essential.” Ortiz is a graduate of Colorado State University. When Ortiz is not training or competing, she teaches kindergarten at Eagle Valley Elementary and raises four children with her husband.

Boulder’s Dave Mackey, 34, has been awarded the title of USATF Ultrarunner of the Year. From setting a course record (7:51:07) at the Zane Grey 50 Mile trail race in April to his first place finish at the Mountain Masochist 50 Mile trail race (6:52:28) in October, which was the second fastest time run on that course, Mackey ran an impressive season of ultras. He also placed second at the prestigious Western States 100 Mile Endurance Run (16:30:17) in June.

The 23rd annual Cherry Creek Sneak will be held on April 24th. The Sneak has grown to be the nation’s largest 5-mile race! This year’s event includes a 5 mile run/walk, a 5K race, a 1 mile student sprint and a 1/2 mile sneak for kids. Here’s this year’s Cherry Creek Sneak by the numbers:•23rd annual event•8 a.m. start•9 bands on the race course•25 booths at the post-race bash•1 free climbing wall•2 free Rapids tickets to kids•500 runners attended the 1st Sneak in 1982, which was held as a training event for the Bolder Boulder•13,000 participants are expected this year.

Justin Young of Boulder and Peter De La Cerda of Alamosa placed seventh and eighth at the men’s USA Half Marathon Championships, which was staged at the Houston Half Marathon on January 16th. Colleen De Reuck, 40, of Boulder was the top American woman. Her 1:14:05 was good for fifth. Colleen is pictured running the race to the left. Boulder’s Katie Blackett was tenth. An HP Houston Marathon record of 17,206 runners participated in the marathon, half-marathon and companion 5K.

Running Shorts...

U.S. Army Sergeant Jeremy Robert Wright, a cross country and long-distance running star as both a prep and collegiate athlete, was killed January 3rd in Afghanistan when the Humvee vehicle he was riding in hit a roadside bomb near Kabul. He was 31. A Vail local, Wright won the 1998 and 1999 Pikes Peak Ascent, a 13.32-mile race in Manitou Springs that climbs up to an elevation of more than 14,000 feet. Wright was also an avid snowshoe racer, competing in local 5K and 10K races. A graduate of Southwestern High School in Shelby, Indiana, Wright was the state high school boys 3,200 meter champion in 1992 and was a two-time All-American in cross country at Wabash College, where he is a member of the school’s Athletic Hall of Fame. A member of the 1st Special Forces Group based in Fort Lewis, Washington, Wright enlisted in the Army two years ago and had been stationed in Afghanistan for eight weeks. While in Afghanistan, Wright was allowed to go off-post to run in the mountains.

March/April 2005 coloradorunnermag.com �

Photo by Derek Griffiths/Colorado Runner

Photo

by V

ictah

/www

.Pho

toRun

.net

Q&A WithJustin Chaston

Justin Chaston is a three-time Olympian and three-time British National Champion. The 36-year-old Brit moved to Colorado Springs two years ago after living in Houston, Texas for 12 years. His

wife Stacey is also an accomplished runner. The couple has two children, Thomas, who is five, and Emily, who is three. Chaston works as a real estate agent.

What was it like running in Athens and what did it take to get there? For Athens I was much more focused on the running than at my previous two Olympics where I was more involved in the Olympic atmosphere. I felt I was much fitter due to my training in Colorado and really expected to make the final. My preparation was really very simple. I built up a solid base in the fall, started training on the track in February and began racing in April. In all, I ran a total of five track races in 2004 (having not run any in 2003 or 2002): 1) Mt Sac relays, 2) The Cardinal Invitational at Stanford, 3) a league match in the U.K. a week before the trials, 4) The Olympic Trials, and 5) The Olympics. All were steeplechases! One week before the Olympics, I ran a 2000 meter steeple time trial in 5:26 which hinted that I would run really quick in Athens. Unfortunately, my heat was the slowest of the three and I came in 5th, but not qualifying as a fastest loser. I ran 8:28 in Athens and it felt really hard. Earlier in the summer I had run 8:30 on my own under very windy conditions in the U.K. and felt great. It’s strange how no matter how well your preparation goes, sometimes it all comes down to how you feel on the day - and in Athens it wasn’t my day. However, to give myself a little consolation, the slowest person who finished in front of me in Athens had a PR of 8:13 (and was probably 10 years younger than me!!!)

How is your training now? I have not raced since Athens and intended to pick up my training in November. That slipped to December, and then on to January. I finally feel I am getting back into solid training.

Where do you like to train locally? For track workouts, I run at Cheyenne Mountain High School. For long runs, I do the Garden of the Gods loop from Monument Valley each Sunday from Colorado College. I use a loop from my house on Gold Camp Road, up High Drive and back down North Cheyenne Canyon for mid-week strength runs. This includes a really hard 20 minute hill that I believe builds great strength. I have also completed many runs with Matt Carpenter’s Incline Club and that has opened my eyes to the beauty of where we

3K steeplechase - �:231500 meters - 3:��

3K - 7:5� 5K - 13:51

Half marathon - �3:0�

Chaston’s Personal Bests

by Jessica Griffiths

Chaston wins the 5K on St. Patrick’s Day.Photo by Derek Griffiths/Colorado Runner

The Fast Lane...

March/April 2005 coloradorunnermag.com 11

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live, as well as how high those mountains really are!

What is your favorite workout? My favorite workout is long reps over hurdles (not the most fun, but the most effective for my event). Three to four times a week I run 20 minutes on the treadmill at six in the morning and I try to take only one day off every two weeks.

What roadblocks and injuries have you had to overcome during your career? I’ve had very few injuries. I was out for about two months in 1992 with IT band syndrome and strained my hamstring last year six weeks before the Olympic Trials (this only kept me out for about 10 days though), but that’s about it. The biggest obstacles I’ve had to overcome have tended to be career and family oriented. When I was in Houston I worked for a number of corporations that ended up going bust (Arthur Andersen, a dot-com, Enron, Dynegy, Waste Management - the last two didn’t go bust, but my project was cancelled) so I found myself scrambling for work rather than focusing on my running. This led to us moving from Houston to Colorado Springs where I am now a Realtor. We also have two kids that require way more attention than any amount of training can command. I joke that making an Olympic team is way easier than raising two kids, but in all seriousness it is. You can take a day off running if you like! It also helps that my wife is a serious runner too; someone who understands how peculiar we are as runners and how important it is to get your run in every day. For this reason we are able to juggle our kids, work schedules and runs so that it pretty much all gets done.

Why do you run? I run to stay healthy and to feel good! I am not sure why I race, but assume it’s because the euphoria after the race is greater than apathy before! To me, running and racing are totally different

sports.

Any advice to pass on to other local runners? Consistency and hard work get you there in the end. I think it was Vidal Sassoon (yes, the hairdresser) who said “the only time success comes before work is in the dictionary” and I have to concur.

Anything I’ve forgotten to mention that you want to add? Anyone looking to buy or sell a house?

Long run (�0 minutes to 2 hours easy) 1 hour easy preceded by 15 minutes in the gym Track (long reps with short recovery) Same as Monday Track (shorter reps withlonger recovery) �5 to �0 minutes steady Hills (either 20 by 35 second reps or � by � minute reps)

Train Like Chaston

Sunday:

Monday:

Tuesday:

Wednesday: Thursday:

Friday: Saturday:

The Fast Lane...

I called my kids to tell them I finished and they anxiously asked, “Were you DFL?”

“DFL?” I asked.“You know, Mom. Dead F---ing Last!”“No,” I said. “But close.”

Frenchfriesonaplatewithketchup,hotfudgesundaewithmintchocolate chip ice cream, JumboChicagohotdogwithbrightgreenpicklerelish,andaDailyBreadBakerycinnamonrollwithmeltedbutter.Midwaythrough my suffrathon I promised myself if I finished I would give myself 30 daystoeatalltheforbiddenfoodsIhaddeprivedmyselfofforyears.Iwasdesperate. My first marathon was going to be the antidote for my empty nest syndrome.Myyoungestsonhadgraduatedhighschoolandwenttojoinhisolder brother at college on the East coast leaving me behind in Colorado.Sure,IhadtheirDadtokeepmecompany,buthiscurewastoworklonghoursduringthedayandcoachhighschoolbasketballatnight.AndChili,thefamilydog,well,shewasn’tmuchhelp,sincesheseemedexceptionallycontenttoembraceheradvancingoldagebysleepingawayherwakinghours.

That signaled a very long lonely winter for me, da Mom. Itsfunny,you’reemployedat that jobofmomhoodyourwholecareeronly tobedemotedtotheentryleveljustwhenyouthinkitstimeforthebigbonus.WithmyboysmovingonintheirlivesIdecidedIneededsomethingtohelpmemoveoninmine.

And a marathon it was! My partners in this therapy would bethreeother50-somethingwomenallinvariousstatesofA.O.A.(adultonsetathleticism).Itwastheidealplan.Icouldtrainallwinter,betootiredtopineawayformykids,notcomplainaboutbeingaserialbasketballwidow,andhavesomeseriousgirlbondingtimeintheprocess.

Withourrespectivepartners inmind,wepicked theNapaValley

Marathon,onMarch7,2004,forourmarathondebut.Weknewnothingaboutmarathoningbuta lotaboutwinedrinkingandoliveoil. It seemed like theperfect place for support crew and first timers. And we heard the course was beautifulandpointeddownward. Allwinterwe trained.Whywas it thateveryscheduledSaturdaylong run coincided with an email from the Emergency Weather Centerwarning of a pending storm for Garfield County? Inevitably, we would wake tofrostonthewindowsandafreshlayerofblowingsnow.

We learned to run in the rain, the snow, the wet and the cold.Layeringtookonawholenewmeaning.WelookedlikeMatriushkaNestingDollseachwithonemoreinsulatinglayerontopofanother.

Sometimes,duetobadweather,we’dpostponeourSaturdaylongrun to runonSunday.Only towakeupregretting thatwehadn’tembracedthe“snow”inhandandrunyesterdayaswestaredinshockatboththefallingthermometer,thewhistlingwind,andtherollingeyesofourhusbands. Butnoamountofweatherposturingwasgoingto intimidateus. Like

cars on a mountain pass we simply “chained up” with our shoe stabilizersand in single file took turns at the lead. And with our silent agreement of “no womanleftbehind”wewouldcajole,support,andcoaxeachotherthroughourrespectivemeltdowns.Andforfourwintermonthsweservedinourown50FirstSquadron,coveringeverylastmileinourmeticuloustrainingplan. When the marathon weekend finally arrived we were four finely tunedmamamachines.Wewerewellprepared,wellfed,andwellversedinallthelocalgossip.

We arrived in Calistoga on race morning with a forecast of“unseasonablywarmweather”.Wewelcomedthewarmth.Weusedablackmagicmarkerandproudlytattooed“Firsttimersat50”onthebackofourlegs.Aspredicted,ourpersonalbillboardspromotedlotsoflaughsandcomments.

IarmedPaulwithasecretcheatsheetracemap.Likeametrobusschedule, I calculated our ETA’s for each spectator cross street along theclosed26.2mileroute.WiththisinhandPaul,couldbiketoeachintersectionandcheerusonasour“littlestreetcar”rolleddowntheSilveradoTrail.

I Was Not DFLA Personal Account of My First Marathon

By Nancy Reinisch

12 coloradorunnermag.com March/April 2005

Carol McCurry, Susan Laws, Nancy Reinisch, Karen Knudson

Its funny, you’re employed at that job of momhood your whole career only to be demoted to the entry leveljust when you think its time for the big bonus. With my boys moving on in their lives I decided I

needed something to help me move on in mine. And a marathon it was!

Inspirational Runners...

MyfriendsandIstoodonthestartinglineinaweofthebreathtakingview in front of us. Our minds feasted on fields of yellow mustard plants, rows androwsofvineyards,pastoralmeadowswithhorsesandcows,andalightfogburningoffasthesunroseslowlyinthehorizon.

IwishIcouldsaythattherestoftheracewasthatidyllic. Wetookofftogetherchattingandfeelingstrongandinvincible.Butthenourpathsdiverged.Myfantasyofa“cleanrace”wentdownthedrainorshouldIsayporta-potty.Somethingjustwasn’tright. My stomach had a weird bubbling and gurgling feeling. A faintfeelingofnauseabegantocreepin.Itriedtoignoreit.Itriedtodenyit.Likea virus protector on a computer my mind fought hard to resist the infectedmessage.

But between miles 12 through 18 I found myself knocking on thedoor of every available porta-potty. Sitting in my bright green think tank, Itried desperately to figure out what was going wrong. I had been hydrating well.Ihadbeeneatingconservatively.Ihaddemurredfromwinetasting.Ihadsleptlikeababy.Yettherumbleinmystomachjunglecontinued.Timeinthetankwasincreasing.Nauseaturnedtodryheavesandgagging.Andmypacecontinuedtoslow.

When you meet marathon despair in the face you can do severalthings:eathumblepie,justquitandclaim“thisjustisn’tmyday”oryoucanfight back, dig deep, and proclaim “this is just a different day!” And put one foot infrontoftheother,summonallthoseweeksoftrainingruns,allthosementalvisualizations, and all those smiling faces waiting for you at the finish line and justkeepgoing!AndIdid.

Mybuddieswerenolongeranywhereinsight.Ifelt likearefugeecaughtinanevacuation.EverytimeIsteppedoutoftheporta-pottyIwasforcedtofallinlinewithanevenmoredesperategroupofevacuees.Fartherandfartherbehind. Atmile18,ImetPaul.“What’sgoingon?”heaskedincredulously.“You looked so good at mile 10!” I tried to buck up and say I was fine. But like achildcominghomeafterabaddayatschoolIjustcouldn’tkeepittogether.Itearedup.Hereassuredme,“Youdon’thavetodothis,youknow.”

“Iknow,”Iinsisted,“butIwantto.Letmego!”Nancy runs while her husband Paul reports to the support crew.

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AfteraquickmentalstatusexamfromDr.Paulincludingserial7s,timeanddate,hetookboth my wrists in his hand, shook them up anddown, and proclaimed me fit to continue. Ding. Round20.“Ok,NR,getbackoutthere!” And I continued on with my privateagony. Suddenly, at mile 20, I found myselfwalkingwiththeotherwalkingwoundeds.Iwasnext toa“kneepainkicking in”anda“mybackis justkillingme”andan“I thinkIwentout toofast.”Wewereallwalking.And talking.And forjustafewminuteswewereenjoyingeachother’scompany,thebeautyofthecourse,andourmutualtalesofwoe. Andonebyone,eachofusatourown personal moment, would pick up the pace,jogoutofthewalklineandsay,“Goodluck.Seeyou at the finish!” Bymile24, thenauseahadabatedandIcontinuedtopickuprunningspeed.MyhusbandspottedmeandIsawthereliefonhisface.Ithinkmy normal color had finally returned to my cheeks. Hebidmeadieuandshoutedjubilantly“Yougotitnow, NR, I’ll get the finish line photo ready!” I knew at this point I was going to finish my first marathon. I knew that I was certainly closer to the finish than the start and I was still breathing.IknewthatIhad20minutestoruntwomiles to beat the race cut-off time of 5:30 and to get my finisher medal. And I wanted that finisher medal!Pieceofcake. So, I began running and passingpeople,smilingtomyself,“She’sback!”Iskippedthe sorbet aid station and rounded the corner,watching expectantly for the finish line banner to appear. Suddenly, it happened again. Rumble inthe jungle. Pace slowing down. Pace walking.

Handsonstomach.Sweatonforehead.AndadiveforarockwallonthecurbwhereIheavedlikeateenagerdrivingtheporcelainbusafteranightonthetown. I was a half mile from the finish line. I wassoclosetomakingthecoursecut-offtime.Arace volunteer, named Mike, crossed the road tohelpme.He startedmaking small talk togetmeonmy feet.When the sagwagoncameoverandoffered to take me to the finish line he became mypersonalbouncer.LikeabodyguardtoOprah,fendingoffthepaparazzi,heproclaimed,“Youwillnot! She’s just needs a minute and she’ll be fine!” Ifeltthankful,relieved,andinspiredbyhiswords.

Idugdeepagainandwilledmystomachto stop retching. And willed my legs to run. Ibargained with myself. Finish and you can eatanythingyouwantforamonth!Finishandyoucancall your sister in Europe for 30 minutes. Finish andyoucanbedone!

For 2,640 feet I ran to the finish line wheremycheeringhusband,runningbuddies,andclappingspectatorswaitedforme.Mysonalwayssaid he wouldn’t mind finishing last but he just wouldn’twantthesympathyclapsandcheers.Buttoday,itwasmusictomyears.

I missed the course cut off by 10minutes. The timing clock was unplugged anddark.Butasweetsurprisewelcomedmyfatiguedbody. A bucket full of finish line medals still hung onavolunteer’s arms. “One forme?” I asked indisbelief. Andlikeakingknightingasubjectheslipped a shiny one over my head and smiled.Wearyand jubilant, embarrassedand triumphant,laughingandcrying,Ihuggedtheteenagerlikehewasoneofmysons.

I found my euphoric running buddiesand we jumped up and down and cackled like abunch of schoolgirls each interrupting the otherwithstoriesofourday.Wejokedandcrackedupas we posed in a million combinations for ourphotographerhusbands.

What’sthelessoninthis?WouldIdoitagain?Howwillitchangemylife?Wasitworthit?WhatwordsofwisdomcanIimpart?

The questions deserve answers. ThesameanswersIstruggledwithwhenmyweekend5K’s turned into 20 mile training runs. Or theresponse I tried to give when my baffled mother rightfullyasked,“Whydopeopledothis?”

But I must say, at this point, the onlyquestion I can answer with complete certainty,is the question I’ll be happy to answer with thewindowrolleddownandaguiltlesssmileonmyface;“WouldyouliketoBiggiesizethosefries?”

Dedicated to my 50 First Squadron buddies: Karen Knudson, Susan Laws, and Carol McCurry

Nancy Reinisch, LCSW, works and recreates in Glenwood Springs. Following this marathon she decided to return to her roots of short course triathlons where she co-coaches a women’s triathlon group and guides a blind triathlete.

1� coloradorunnermag.com March/April 2005

Carol McCurry, Nancy Reinisch, and Susan Laws got lots of laughs and comments on the marathon course after writing on their legs.

Suddenly, at mile 20, I found myself walking with the other walking woundeds. I was next to a “knee pain kicking in” and a “my back is just killing me” and an

“I think I went out too fast.” We were all walking. And talking. And for just a few minutes we were enjoying each other’s company, the beauty of the course, and our mutual tales of woe.



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Sweet Stats

Fast Fuel: The Nutritional Benefits of Honey

By Hope Wilson

“Eat honey, my son, for it is good.”- King Solomon (Proverbs 24:13)

For centuries, honey has played a vital role in the human diet.Written references to honey date back as early as the twenty-first century B.C.!Sincethen,thissweetliquidhasmadequiteanameforitself:TheBiblemakesmultiplereferencestoit,andithaslongbeenusedincooking.InEgypt,honeywasevenusedaspaymentandtofeedsacredanimals.Overtime,honeyproduction blossomed into the refined process it is today. Butitgetsevensweeter:Relativelyrecentresearchhasshownthatthissourceofquickenergyishealthy,too.Ithasevenbeenlabeledas“oneofthemosteffectiveformsofcarbohydrategelstoingestjustpriortoexercise”by Dr. Richard Kreider of the University of Memphis Exercise and SportNutritionLaboratory.Honeymaybejustwhatyouneedtoimproveyourracetime.

Health from the Hives There are more than 300 types of honey produced in the United States.Dependingonthenectarsource,varietalhoneysvaryincomposition,color, flavor and even fragrance. One thing they do have in common: they’re

goodforyou! For runners, fast fuel isessential.Honeysupplies64caloriespertablespoon, primarily in the form of simple carbohydrates (about 38.5% fructose and 31% glucose). But honey has an edge over refined granulated sugar–anditmaygiveyouanedgeoveryourcompetitorsaswell. “Honeyappearstobeacarbohydratesourcethatisrelativelymildonitseffectsuponbloodsugarcomparedtoothercarbohydratesources,”saidKreider. Inaddition,post-workout,honey-proteinshakesmaygiveanaddedboost over the maltodextrin-protein combinations that currently flood the market. “Honey appears to stand out as perhaps a better source ofcarbohydratetoingestwithpost-workoutproteinsupplements,”saidKreider.“Inadditiontopromotingmusclerecuperationandglycogen(carbohydratesstored in muscle) restoration, honey-protein combinations also seem wellsuitedtosustainfavorablebloodsugarconcentrationsaftertraining.” In addition, honey contains a wide array of vitamins, minerals,amino acids and antioxidants. Some of these micronutrients are: calcium,catalase, copper, chrysin, flavanoids, galagin, iron, kaempferol, magnesium, manganese, niacin, nicotinic acid, pantothenic acid, phenolic acids,phosphorus, pinobanksin, pinocembrin, potassium, pyridoxine, quercetin,riboflavin, sodium, thiamin, vitamin B6, vitamin C and zinc. Pinocembrin is uniquetohoney. “Althoughhoneycan’treplacefruitsandvegetablesinthedietasasourceofantioxidants,ithasalottoofferasareplacementfortablesugar,”saidDr.MayR.BerenbaumoftheUniversityofIllinois. Honeymayalsohelpinthehealingprocess.Inancienttimes,honeywasusedinwounddressings.Modernmedicalresearchsuggeststhispracticemayhaveabasisintruth. “Itisacommonobservationinthemanyreportsinmedicaljournalsthat numerous benefits result from using honey to dress wounds,” said Dr. PeterMolanoftheUniversityofWaikato,NewZealand. Honey has antibacterial properties that keep wounds free frominfection, anti-inflammatory properties to reduce pain and improve circulation, and “stimulates the re-growth of tissue involved in healing,” said Molan,“makinghealingfasterandreducingscarring.” (Westillrecommendyoucheckwithyourphysicianbeforeusinghoneythisway.) These characteristics translate to better food quality, too: nopreservativesareneededinjarredhoney.

Taste of Success Nutritional benefits aside, if you don’t like the taste, chances are

How well do you know your honey? I’m not referring to the one next to you on the couch; I’m talking about the one in your cupboard.

Here are some fun facts you may not know:

•To make one pound of honey, bees must travel over 55,000 miles and extract nectar from 2 million flowers.

•In her lifetime, the average worker bee makes only 1/12 teaspoon of honey.

•Honey bees fly about 15 miles per hour.•In one collection trip, a honey bee visits 50-100 flowers.

•There are over 300 varieties of honey available in the United States.


Photo courtesy of the National Honey Board

Nutrition...

you won’t eat it anyway. For some consumers, light honeys – such asfireweed, sage and sourwood – are too sweet and lack flavor. For others, the pungent flavor of dark honeys – including molasses and buckwheat – are overwhelming. To discover the honey that’s right for you, conduct a tasting.Honey tastings are both educational and entertaining. Best of all, evenchildren can participate. (Remember honey should not be fed to babiesunderoneyearold.) First, purchase a variety of honeys, ranging in color and floral source. The floral source should be included on the label. If a label reads “wildflower honey,” it means the hives were located in an area populated with a wide variety of flowers. To find unique honeys, visit local farmer’s markets and specialty stores. To shop online or find a retailer near you, visit www.honeylocator.com. Second, gather your “tasting committee.” You may wish toincludemembersofyourrunningclubandtheirfamilies. Third, conduct the tasting. On a paper plate, spoon about ½teaspoon of each type of honey. Be sure to leave enough space so thevarietiesdonotcomeintocontactwitheachother.Itismostconvenienttoplacesamplesontheplateinorderofdarkness.Startwiththelightesthoneyand continue until the darkest variety is used. Repeat process until eachtesterhasaplate. When tasting, it is best to sample the lightest honey first. This way, the heavier flavors of the dark honeys won’t have the opportunity to overwhelmthelighterones. Placethehoneyonthefrontofyourtongue.Allowittoslowlymelt, flowing to the back of your tongue. As it does, try to identify the variety of flavors. Betweensamples,drinkafewsipsofroomtemperaturewateroreatanunsaltedcrackertoneutralizeyourpalate.Aboveall,havefun! Whenever possible, Hope Wilson escapes to the mountain trails of Colorado for a taste of Paradise, which can also be found in the products of her kitchen. She is Editor of an international culinary magazine.

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Honey Helpers For a healthy boost, try incorporating honey into your dietwith thefollowingrecipes,courtesyof theNationalHoneyBoard.Werecommend using light-colored honey with milder flavors (such as fruit) and dark honey with stronger flavors, such as in heavy sauces.

Hot Spiced Tea4c.freshlybrewedtea1/4c.honey4cinnamonsticks4wholecloves4slicescitrusfruit Combine tea, honey, cinnamon sticks and cloves in mediumsaucepan;simmer5minutes.Strainintomugs.Garnishwithcitrusslicesandservehot.Servesfour.

Mixed Melon SaladIn addition to the nutritional benefits of honey and fruit, this salad also increaseshydration.It’sagreattreatafterahardrun.5c.assortedmelonballs,suchascantaloupeandhoneydew2/3 c. honey1/3 c. white wine vinegar with tarragon1/8tsp.groundginger Combine honey, vinegar and ginger in large bowl; mix untilblended.Addmelonballs;tosslightlytocoat.Servessix.

Honey Cinnamon SpreadThis recipe combines the carbohydrates inhoneywithpeanut butter’shighamountofprotein.3/4 c. peanut butter1/2c.honey1tsp.groundcinnamon Combine ingredients; mix thoroughly. Spread on Englishmuffins or toast. Serves four.


Nutrition...

Get To Know... Dathan Ritzenhein


Age Group Experts...

• Natural Energy Source • Tastes Great • Contains electrolytes

and B vitamins • Low on glycemic index

Available at REI, EMS, Runner’s Roost and other

running and outdoor stores

(866) 464-6639www.honeystinger.com

Laura Haefeli, Winner2004 Vail Hill Climb,

Photo Tom Haefeli

honey stinger 2/9/05 9:46 AM Page 1

Dathan Ritzenhein is one of America’s young and rising stars. He won the 2005 USA Cross Country Championship 12K in Vancouver,

Washington on February 13, finishing in 36:59. The race qualified him for the IAAF World Cross Country Championship March 19 and 20 in St. Galmier, France. It’s a race he says he’s ready for. “I felt great. I’ve taken a good turn in my training and I’m going to be better than ever. I’m going into the Worlds thinking that I can medal.” His 2005 season kicked off to a momentous start after a cross-country victory in Belfast, Ireland on January 9 against a strong international field. The win helped some fans justify his decision to forego his collegiate eligibility at CU this year so he could turn pro. In his short but impressive career, Ritzenhein owns the American 10K collegiate record (27:38.50), four Big 12 Conference titles, four All-American titles, the 10,000 meter school record and the nation’s only undefeated cross country season in 2003 to capture his first, and only, NCAA crown. But Ritzenhein’s career has been plagued by injuries. Just prior to the 2004 Olympic Trials, he incurred his third career stress fracture in his foot. Despite the pain, he competed at the Trials and ended the 10K in Sacramento,

California in 22nd place. Having already secured the “A” qualifying standard for the Olympics, Ritzenhein earned a spot on the team when Meb Keflezighi decided to only compete in the marathon at Athens, and Bob Kennedy was unable to finish his Trials race due to a sore Achilles. Unfortunately, he was unable to finish the 10,000 meter race in Athens due to pain from calcium deposits in his foot. During the 2003-2004 cross country season, he won the Pre-National Invitational, the Big 12 Cross Country Championship, the NCAA Mountain Region Championship, and the NCAA Championship just 10 weeks after resuming training following a femoral stress fracture. It capped off the nation’s only undefeated season. He was also an indoor 5K All-American in 13:42.09, the second fastest indoor 5K in CU history. During the outdoor season, he finished sixth at the Stanford Invitational in an Olympic Trials “A” Standard, an American Collegiate Record 27:38:50. Amazingly, it was his first-ever 10K on the track! Then, just 18 hours later, he claimed the Big 12 5K title in Norman, Oklahoma. Despite his shorter-distance success, Ritzenhein says he believes that ultimately the marathon will be his strongest event. Ritzenhein talked about his goals and his training in a USATF teleconference, just before winning his national cross country title.

Q:SincereturningfromEuropewithyourwininBelfast,haveyoubeentraininginColorado?A:I’vebeeninBouldersinceI’vebeenbackandit’sbeenabnormallynicehere.Wehadabouttwoweeksof60sand70s(temperatures)withhardlyanysnow,soit’sbeenlikeI’vebeeninArizonathelastcoupleweeks.It’sbeenperfect.

Q:Whathaveyoubeendoingdifferentlyinyourtrainingthathaspaidoffforyou?

Photo by Brian J. Myers / www.PhotoRun.net

March/April 2005 coloradorunnermag.com 1�

Age Group Experts...

Height: 5-�, Weight: 117

Born: December 30, 1��2

Current Residence: Boulder

High School: Rockford High School in Michigan

College: University of Colorado

PERSONAL BESTS

1,500 meters - 3:�2.�� (2002)

3,000 meters - 7:50.3� (200�)

5,000 meters - 13:27.77 (2002)

10,000 meters - 27:3�.50 (200�)

All About RitzA: I’ve done some supplemental things that I wasn’t doing before. I’vebeendoingalotofshortsprints,somedrillsandsomegeneralstrengtheningthings that are specific to running. I’ve been running a lot of hill sprints andalotofdrills.Thedirectionofmyworkoutshasbeenalittledifferent.They’vebeenalittlebitfasterandI’vebeendoinglongerworkouts.TherearedayswhenI’monthetrackforeightmiles,butnoneofithasbeenunder10Kracepace.

Q: Are you doing any specific hill workouts?A: The difference from my workouts in the past is that I would just donormal, steady runs on hilly terrain. Now I’m trying to stay flat in that aspect,butI’vebeendoingmorehillrepeats,whichIhadn’tdonesincehighschool. So I have been doing that but it’s not specific to just cross country, it’sageneralstrengtheningthingfortrackaswell.

Q:Whatareyourgoalsfortheyear?A:RightnowI’mreallylookingforwardtothecrosscountrychampionshipsbecauseIthinkIcangointotheWorldChampionshipsandberightinthehunt with the rest of those guys. I’m planning to go in there and just fight it out.AfterthatI’lltakeacoupleweeksoftraininguptotheStanford10KandthePrefontaineClassic,andhopefullyI’llhammeroutagoodseasoninEurope and maybe run four or five races and be ready to go for the World ChampionshipsinAugust.

Q:YourwininBelfastearlierthisyearsurprisedalotofpeople.Didyouexpecttowinthatrace?A:ThemeetdirectorthereaskedmeafterwardsifIexpectedtodothatandIsaid‘yeah.’MytrainingwasatadifferentlevelthanitwasbeforewhenIleft,andsurprisinglythingscamebacksoquickfrommyinjuries.Ihadlefthere knowing that I was really fit and in Belfast I wanted to use my strength. IwassurprisedthatIjustwalkedawaywithit,becauseintheend,inthelast1,000metersorso,IjustshutitdownbecauseIhadsuchabiglead.Iwasn’tsurprisedatthewin.Iwassurprisedattheeasinessofthewin.

Getting to the CoreHow to Use the Pilates Method To Improve Running Performance

by Patty Tomlin

Have you ever Googled core strength and running? I didand there were over one million articles! That’s a littleoverwhelming… so I’m going to try and make it simple for

you.First,I’lltellyouaboutcorestrength,thenwherethecoreisandfinally how to improve core strength.

If your body is your temple then the core is the foundation foryour house. Everything stems off of this foundation. If your foundation isweak, then your body compensates by using muscles inappropriately. Thiscanleadtotendonitisinjuriesorplaceyourbodyinpooralignment,settingyou up for back, hip, shoulder and knee pain.The core is made up of thefollowingmuscles:transverseabdominals,whichstabilizethepelvisandbackinmovement;theobliques,whichrotatethespine;thegluteals,alsoknownasthebuttockmuscles;thescapularmuscles,whichattachtheupperlimbstothetrunk; and the multifidus, which are small muscles in the lumbar spine.

So,whatdoesthishavetodowithyou?Ifyouwalk,run,ski,cycle,orbasicallymoveyourfoundation,yourcoreisinvolved.Thecoreiswhereall movement from and it is your source of stability. It is also where yourcenterofgravityislocated.Iseearangeofathletesfromworldclassrunnersandtriathletestotheaveragepersonandalmostallofthemhaveweakcores.Thiscouldbebecausethereareonlysomanyhours in thedayto train,eatand rest… but that’s still a bad excuse. Some folks were told that doing 100 crunches everyday is enough to strengthen the abdominals. Well, crunchesonlyworktherectusabdominalandthatmuscleonlystabilizesthespinewhenyouareinextension(leaningback).

Learninghowtoidentifyandproperlyactivateyourcoremusclesisthe first step. When I first meet with a client, I teach them when strengthening the core you work inside out. I teach them how to locate their transverseabdominal (TVA) and the obliques, and teach them about their functionrelating to spinal stabilization. The easiest way to find your TVA is to lie on your back with your knees bent up, with your hands on your pelvis, fingers reaching toward your belly button, then, cough. You should feel the TVAcontractandyoushouldfeelthestomachpulldowntowardyourspine.Goodjob, you have just taken your first step to a strong core! Now, let’s come up with abettercuesoyoudon’thavetocoughallday.Thinkaboutzippinguptightjeans,althoughthatdoesnotworkforeveryone.AnotherwaytoactivatetheTVAistothinkaboutsippingthruastraw,bringyournaveltoyourspine,butdon’t let your pelvis rotate and flatten out your back. These are small moves, butbylearningtheproperwaytocontracttheTVAishowyouwillgainthemost benefit from these exercises. Implement your cue to these exercises while sittingatstoplights,writingonthecomputer,pickingupboxesorduringanydaily activity. Once you’ve activated the TVA, you’ve just added 30% more strengthtoyourspineandyouareonemorestepclosertoastrongcore!

Now that you are aware of the TVA and you want to challengeyourself-trylyingonyourback,tightenyourTVA,thenliftandlowerone

leg likeyouaremarching.Don’t letyourpelvismove inanydirectionandkeep one foot in contact with the floor at all times. Remember to breathe while performingallabdominalexercises.Toadvancethisexercisestartwithbothfeetoff thegroundandkneesbentat90degrees.Loweryourfootdowntothe floor heel first and then lift back up to the starting position alternating onefootthentheother.Donotletyourbackarchup.Youcanalsoperformthe marching exercise on a fit ball, sitting in good posture (ears inline with shoulders,shouldersoverhips)andmarch.Youcanadvancethatexercisebyclosingyoureyes.

OnceyouhavemasteredthesesimpleexercisesthenyoucanmoveontohigherlevelexercisessuchasabeginnermatPilatesclassoraSwissballclass. I encourage you to increase the difficulty of your core strengthening in smallincrements.Thetendencyistojumpintomoreadvanceexerciseswhenyou have not mastered the basics. I encourage taking a class so you havefeedbackfromatrainedprofessionalonwhetheryouaretrulyengagingyourTVAandnotlettingtherectustakeover.Therectuslookslikealoafofbreadonyourstomachwhenitcontacts.

To continue progressing toward that “six pack” of abdominalmuscles, thinkvariety. ThePilatesMethodisafabulouswaytostrengthenyour core and to increase flexibility at the same time. It works on the principle oflengtheningawayfromcenterandbalancingyourmuscleimbalances.Thefit ball is fun and dynamic and the exercises challenge your balance and static strength, plus you can laugh at yourself! The medicine ball is a weightedball that you can find in a variety of weights. A medicine ball can be used to add resistance to your usual crunches, but remember to keep the TVAcontracted.ThefollowingareacoupleexampleexercisesthatIlike.Standononeleg,holdamedicineballoveryourheadandsidebendtoeitherside.Withapartner,youcanthrowtheballateachothersittingontheSwissballorstandingononefoot.Foamrollersenhancebalanceandbodyawareness,andtheyaregreatforstretchingaswell.TheBOSUisanexcellentpieceofequipmentthatcanbeusedforbalanceandstrengthworkfortheentirebody.Thekeytocorestrengthisvariety,dedicationandbodyawareness.

When you add core training into your routine the benefits include more functional workouts that translate into increase running efficiency and economy. Core strength also improves body awareness, can reduce injurypotential, and promote better posture not to mention building appealingabdominals!Lastly,youareonlyasstrongasyourweakestmuscle,sogogetsome core strength and enjoy the benefits that you will receive.

Patty Tomlin, BS, CSCS is a certified strength and conditioning specialist and Pilates instructor at Boulder Center for Sports Medicine. She loves running the trails by her house and competing in half marathons. She is currently training for her first road marathon and is maintaining her core strength with lots of core training.

20 coloradorunnermag.com March/April 2005Find your core muscles by coughing. Begin to work your core muscles by marching.

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Have fun with a friend and strengthen your abs at the same time by tossing the medicine ball back and forth.

Work your core with side bends holding a weighted ball.

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Training Smarts...


If you often say, “Ow, my knee!” you may suffer from IT Band Syndrome.Unfortunately, this is one injury that won’t go away by itself.

But there is hope and you don’t have to give up running.

Iliotibial Band Friction Syndromeby Dr. Ken Sheridan

Iliotibial Band FrictionSyndrome,ITBsyndromeorjust“Ow,myknee!”Nomatterwhat

youcallit,itcanbeapaininmorethan your knee. This syndrome ischaracterized by symptoms on theouter aspect (lateral side) of thekneejoint.

As with many of the overuse orrepetitivetraumainjuriessufferedbyrunnersandtriathletes, it usually starts out as stiffness withpain after longer or more intense efforts. Thisprogresses into increased discomfort after lesseffort and may get to a point where you need toalteryouractivities.Thepainthenbecomesmoreapparentwhileascendinganddescendingstairs. ITB Syndrome can also come on withachangeinactivitytypeorterrain.I’vehadvery

physically fit patients come in with this during one of their recovery weeks because instead ofpoundingthepavement,theywentforahikewithadaypackonsteepdescents.

The iliotibial band is a band ofconnectivetissuethatrunsdowntheoutsideofthethighfromthehiptojustbelowtheknee.Pullingonthebandbythemusclesofthehiphelpstightenthetissuealongthelengthoftheleg,thusprovidingsupportforthelateralaspectoftheknee.Thebandpasses over a bump on the outside of the femur(upper leg bone) just above the knee. When thecontrollingmusclestightenthepullontheband,itrubsagainstthisbumpandbecomesirritated.

When sprinting, our knee flexes more than 35 degrees, which takes the band off this bump; distance running requires only about 35 degrees of flexion, thereby causing more potential for irritation because the band remains on thebumpthroughouttheentirerangeofmotion.Thisirritationisgreatlyincreasedasthetightnessinthe

ITBandincreases.The big problem with ITB Syndrome

is that typically IT DOESN’T GO AWAY BYITSELF!!Ifyoulayoffrunningforawhileitwillsubside,butassoonasyougettothelevelofeffortthatbroughtitontobeginwith,itquicklyreturns.

Should you give up running? No! Ifyour doctor tells you this, find a new doctor!

One factor that contributes to ITBFriction Syndrome are increased pronation (flat feet), which causes people to be more knock-kneed, thus placing increased stress on the ITBand. Make sure your running shoes providetherightamountofarchsupportandstabilityforyou. Other factors are related to training errors,particularlytoomuchdistanceand/orintensitytoosoon,aswellasincreasedhillrunning(especiallydescending).

There is hope. Part of the problemis that with the inflammation that accompanies this injury, the band adheres to the underlying


Tony’s Meats & Specialty Foodspresents the 24th Annual

High Line Canal RunSaturday, May 14, 2005

deKoevend Park6315 S. University Blvd.

10K Run 5K Run/Walk

Starts: 8 am Starts: 9 amFee: $20 pre-race day $25 race day

Register online at www.sspr.org.

303-798-7515

Avoiding Injury...

muscle tissue, affecting its function. Soft tissuemobilization(aka.evil,deeptissuemassage)willhelpbreakuptheadhesionsandallowyoutogetthemostfromyourstretchingroutine.

Self-massage can be performedon a foam roll which can be purchased fromperformbetter.com. Start with rolling back andforth on the foam roll for 30-60 seconds every other day for the first one to two weeks, then progress to everyday thereafter as needed (seeFigure1).

Stretches for the IT Band involve themuscles at thehip that control the tension in theband (Mainly the TFL). The following stretchwillworkwell and shouldbeperformed three tofive times per day and held for 30 seconds, one repetition,aswellasaftertraining.

FortherightTFL,lieonyourbackwithknees bent, cross your left knee over your right,pullingyourrightkneetotheleft.Youshouldfeelthestretchintherighthip(seeFigure2).

Another way to stretch the TFL andPiriformismuscleistositonthegroundwithyourlegsstraightinfrontofyou.Crossingonefootovertheother legandpullingyourkneetowardsyourchest will produce a stretch felt in the hip (seeFigure 3).

Dr. Ken Sheridan is a local road and trail runner who competes in a variety of events, from marathons o duathlons. He practices at Active Care Chiropractic and Rehab in Golden. To ask him your injury questions, call 303-279-0320.


Avoiding Injury...

Figure 2Figure 1

Figure 3

Place 1 2 3 � 5 � 7 � � 10 11 12 13 1� 15Open 1 & 2 100 90 80 70 60 50 45 40 35 30 25 20 15 10 5Masters & Grand Masters 100 90 80 70 60 50 40 30 20 10Seniors 100 80 60 40 20

Sponsored by Nike, the Boulder Running Company, and Colorado Runner

Criteria used in determining Racing Series races:

TheColorado Runner Racing Series is a scored series of races throughout the state. Runners will be scored based on their finishing place in each race. ThewinnersineachdivisionwillbefeaturedinColorado RunnermagazineandthetopthreerunnersineachdivisionwillreceiveawardsfromNike

andtheBoulderRunningCompany,includingwatches,sunglasses,heartratemonitors,runningshoesandrunningapparel.

2005 Racing Series Schedule

Racing Series Scoring

Example of the points scored

1.Location2.Racedistance

3. Quality of the field

4.Sizeoftherace5.Dateoftherace

6.Raceorganization

In each race, points will be awarded to the top 15 male and female finishers in the open division 1 (runners ages 1-29) and the top 15 runners in the open division 2 (ages 30-39). In the masters competition, the top 10 men and women will be scored (for runners 40-49). Points will be given to the top 10 finishers in the grand masters competition (runners ages 50-59).Pointswillbegiventothetop5menandwomenintheseniordivision(runners60andover).Runnersmayparticipateinasmanyracesastheychoosebutonlytheirbest10races will count towards scoring (or any number of races up to 10). 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.

Date Name Distance LocationMarch 12 5K on St. Patrick’s Day 5K Colorado Springs

March 13 Runnin’ Of The Green 7K Denver

April 3 Platte River Trail Half Marathon 13.1M Littleton

May 1 Make-A-Wish Half Marathon 13.1M Denver

May 8 Old Town Marathon 26.2M, 13.1M Fort Collins

May 22 Colorado Rockies Home Run 5K Denver

May 29 Narrow Gauge Run 10M Durango

June 5 Stadium Stampede 5K Denver

June 12 Strawberry Shortcut 10K Glenwood Springs

June 12 Garden Of The Gods 10M Colorado Springs

July 4 Boogie’s Diner Buddy Run 5M Aspen

July 4 FireKracker 5K 5K Fort Collins

July 10 Trespass Trail Challenge 10M Nederland

August 7 Evergreen Town Race 10K Evergreen

August 13 Georgetown To Idaho Springs 13.1M Georgetown

September 5 Colorado Run 10K Fort Collins

September 10 Imogene Pass Run 17M Ouray

September 18 Governor’s Cup 10K Denver

September 25 Boulder Backroads 26.2M, 13.1M Boulder

October 9 Rocky Mountain Festivel For Runners 26.2M, 13.1M Durango

November 12 Rim Rock Run 37K Grand Junction

2005 Colorado Runner Racing Series


Gutierrez Breaks Course Record at Rescue RunRescueRun

January1,2005ColoradoSprings,CO

464FinishersbyDaveSorenson

At the 27th annual Rescue Run in Colorado Springs on New Year’sDay, several records were broken, the most noteworthy being thatAlamosa’sSimonGutierrezsetanewcourserecordinthe10K.He

finished the hilly and challenging course in 33:09, which eclipsed the old record of 33:46, set in 1996 by Dan Vega. Gutierrez won the Pikes Peak Ascent in 2003 and is showing that he is still in top shape. The final mile and a half of the 10K course is mostly downhill and Gutierrez clocked a 4:38 last mile! That’s not a bad way to start outtheNewYear. Alsointhe10K,FredWright,70,ofManitouSprings,setanewagegrouprecord.Agegrouprecordswerealsosetinthe5Kby18-year-oldRyanHaferand70-year-oldMarthaKinsinger,bothofColoradoSprings.

Adam Rich, 23, of Colorado Springs, wonthe Men’s 5K and TraciWinterbottom, 40, ofColorado Springs wasthe first woman to finish the 5K. Former BostonMarathon champion,Lisa Rainsberger, 43, of Colorado Springs,won the Women’s 10Kdivision. The race also smashedrecords for the numberof participants with 498runners registering forthe event, which easilybeattheoldmarkof445,and 464 runners actuallyshowed up and finished the race, surpassing theoldmarkof421. The tag line for thisrace is “Rain, Snow or20 Below,” but none ofthose conditions wereapplicable on race day.Runners were treatedto sunny skies and mildtemperatures in the40s with blustery wind

conditions. For January1st, that’s nothing tocomplainabout. Proceeds forthis race benefit the El Paso County Search andRescue. This is an all-volunteer organizationthatisdedicatedtosavinglives through search,rescue, and mountainsafetyeducation.In2004theyperformed16rescues,46searchesandfourbodyrecoveries. They alsosupport many runningevents by providing on-course communicationsand medical support forthe Pikes Peak RoadRunners Winter Series,Barr Trail MountainRace,PikesPeakAscent,PikesPeakMarathonandAmericanDiscoveryTrailMarathon.

Alamosa’s Gutierrez finishes in 33:09.

Traci Winterbottom wins the 5K.

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Male Overall 10K1. Simon Gutierrez 33:092. Mike Wasson 36:453. Kyle Reno 37:314. Paul Koch 37:485. Todd Hund 38:006. Andrew Abdella 38:037. Eric Peterson 39:318. Rich Hadley 39:589. Keith Long 40:4410. Neal Taylor 42:1511. Bob Gardner 42:5412. Marc Sager 43:1313. Michael Orendorff 43:2714. Gordon Heuser 43:4515. Geroge Jones 43:49

Female Overall 10K1. Lisa Rainsberger 43:272. Amy Regnier 43:363. Cherrilee Sederburg 44:364. Kerry Page 46:405. Diane Wright 47:046. Cathi Webber 47:577. Gina Harcrow 49:058. Terri Walters 49:229. Julie O’Neill 49:5510. Marilyn Goodloe 50:0411. Kimberly Greer 50:1812. Jennifer McMurry 50:2413. D. Dallaguardia 51:2414. Angie Wagner 51:5415. Carol Lyndell 52:11

Male Overall 5K1. Adam Rich 16:402. Ryan Hafer 16:493. Derek Taylor 18:354. Greg Pulscher 19:175. Nathan McCrary 19:266. Lile Budden 19:457. Woody Chubs 20:178. Greg Burrell 20:469. Daniel Taylor 21:0910. Bob Stoneman 21:3111. Glenn Strebe 21:5612. Matthew Drake 22:1413. Chief Reno 22:1714. Matt Hansen 23:1215. Mike Burton 23:16

Female Overall 5K1. Traci Winterbottom 22:272. Carla Augenstein 23:273. Eileen Wilfond 24:474. G. Richardson 25:165. Chandra Lloyd 25:246. Lauren Goulding 25:477. Beth Burns 26:088. Kirsten Rayner 26:329. Margaret Stauffer 26:3510. Mickey Simpson 26:3911. Rita Burr 26:4512. Kathy Gannon 27:0213. Deb Anderson 27:0714. Becca Greeg 27:1215. Tanya Gunnell 27:19

Race Reports...

Snow Birdslocals Fly South for Rock ‘n’ Roll marathon

P.F. Chang’s Rock ‘n’ Roll Marathon and Half Marathon

January9th,2005Phoenix,Arizona

700ColoradoFinishersByJeffRecker

Iflew in at night under the cover of a million stars. Phoenix shimmered belowme,amillionlightscomplementing.Thereweresomanylightsit was impossible to tell where the sky and the city separated – aglittering display befitting of Sunday’s race.

I’m just one of 700 runners from Colorado who are here to runthe second annual P.F. Chang’s Rock ‘n’ Roll Marathon. Seven hundred Isaid.ItoccurstomethatColoradorunnersmustbeourneighboringstate’sbestimport.Isayimportbecausewedon’tusuallybringmuchbackwithus,save a t-shirt and a finishers medal. The financial benefit is theirs. United Airlinesmustloveustoo.Thinkofhowmanyadditionalbagsofpretzelstheycanthrowatuswithallthatextrarevenue.IloveUA.Ihopemyluggagearrives.

WritingaboutPhoenixleavesmealittleorneryandperplexed. Igrewuphere–backwhen itwasadesert. I foundskulls inourbackyard,tarantulasandsnakesinourhouse.Tourists–andhumans–diedbackthen

from dehydration if they so much as took one step out of their car, oftenstrandedinadryriverbed.Seriously,they’dlosethemselvesintheheatofthe desert, become delirious, find their way to a river since that’s where water usually is, go figure, and when there wasn’t any they’d just give up and die. That’s the thing about tourists; they’re not stupid, just ignorant. This wasArizona.Theriversaredry.Backthen,thedeserthadteeth.ThatwasthenewsthatItooktomybedasachild.TheironyisthatI’mthetouristnow,whatlocalsregardasnon-human.I’mtheonerunningthroughthedesertinsearch of a cold drink and a finish line. And I’m now seeing Phoenix through touristeyes.

Afewobservations:it’schanged.It’sgreenandmanicured.Theair is humid. The city is vibrant with color and wealth. The dirt is gone,replacedbyluxuryresorts,hundredsofgolfcourses(atleastIknowwhereallourColoradowaterhasgone)andglassskyscrapers.Inthewinterthiscityisaboutasdangerousasasandtraponaputtinggreen.Youronlyriskofdyingisfromtheone-too-manymartinisafter18holesofgolf.MorepeopledriveSUV’sherethaninColorado. Ihavenoideawhy. ItneversnowsandtheonlybumpIsawtheentireweekendwasoutinfrontofaschoolzone.Eventhecactihavebeentamed.Timeandagain,IsawthehugeSaguarosdressedinChristmas lights. It’s likeputtingasweateronaPitBull. Phoenix,myfriend,issoft.

Even as a child I recognized the fact that tourists flocked here in the


Race Reports...

winterfortheweather,tobepamperedandpolishedandbrushedandbuoyed.Anddon’tthinkthe race organizers don’t know it. This race was advertised as a fast and flat 26.2 mile party, withjustasmanybands,aidstations,andenoughhappyclownstomakeyouvomit.Perhapsthatexplains the4,110no-showsof the registered11,475entrants. Because, somewhere, insmallprint,thebrochuresaysyou’resupposedtorunamarathon.Andthatlittlefacteventuallylooms large on the font scale as the race draws nearer and then, hello, you’ve got a 40% no show.

NotthatI’mcomplaining. Ikindoflikedtheglitzandthefestivities.Hell,atmyage,Ikindoflikebreathing.Thisremindsme,theabundanceofoxygenwasn’tadvertised,butcertainlywelcomed.Phoenix,justathousandfeetabovesealevel,iskindtoaltitudetrainedathletes.Thebandsweregood–somewereevengreat.Therewasnoshortageofwateronthecourse,andjustastheraceorganizerspromisedtherewasatonofsupportouttherecheeringuson.Thebestpart,andtheanchorofmyargument,wastheboxofKrispyKremedoughnutholes I received moments after crossing the finish line; soft and sugar-coated, like the town, like thismarathon.Iateitup.

Coloradoansateituptoo.We’reatoughbunch.Wetrainataltitude,inbadweather,upmountains,andendureendlesshoursofneglectonUAjust forapre-racewarm-up. Wearriveinforceandquiteoftenbringhomemorethanourshareofawards. Whileapurseoftwenty thousand dollars went to Ethiopia’s TerefeYae, who ran a men’s best 2:14:24, andEthiopia’s Shitaye Gemechu, who bested the women’s field in 2:32:51, Colorado runners faired wellinnearlyeverygroup.Amongthetopthreeintheirrespectiveagegroups:AmyRegnier,Sally Kennett, Tarcisio Cruz, and Judy Beckenbachwhotook11thplaceoverallamongtheladies.ShewaslaterseendoingajigattheJasonMrazpostraceconcert.Cheers.

In thehalfmarathonColorado runners faired evenbetter. In their respective agegroups thefollowingplaced in the top three:NicoleUnderwood,KellyLear-Kaul,RachelFarrett, Kathleen Masinter, Maria Korb, Lola Ackerman, Travis Daniels, Steve Santana, RichardRomero,and the top Colorado performance went to 23-year-old JonClemenceofEnglewood,whotookthirdplaceoverall.

Completeraceresultscanbefoundatwww.rnraz.com–all700ofus.

The left hand picture shows some of the Grand Junction participants: From left to right, top row: John and Kari Weirath, Ray Jensen, Blake Roush, and Teri Boulden. Bottom row: Shannon Koch and Anna Jensen.

Author Jeff Recker gives the thumbs up while running 42K to celebrate his 42nd birthday.

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Saturday, April 23, 2005A Celebration of R.unning & Fun for Everyone

Starting 8am at the Boulder ReservoirEvent to benefit

The Orphans of AIDS Trust Fund and theCity of Boulder Parks & Recreation EXPAND Program

Choose your distance:5 Mile, 15 & 30 Kilometer running races

1 mile run/walk -- all ages welcome!!!

Prizes awarded to top three male/female in each event!Age Group Awards, & Tons of raffle prizes!

2005 qualifier race

For more information www.BoulderRunningCompany.com

Race Reports...

Photos courtesy of Jeff Recker

Monument’s Shertzer Wins Disney Marathon

Walt Disney World Marathon and Half Marathon

January9,2005Orlando,FL

by Jessica Griffiths

Monument’s AmyShertzer won the12th annual Walt

Disney World Marathon intwo hours and 58 minutes.“I grew up in Orlando, andalways wanted to run theWalt Disney Marathon,” theAir ForceAcademy graduatesaid. “I was just running therace, and at half way, wastoldIwasthird.ThenIpassedthe second place runner at16milesand thenpassed theleader at 19 miles.” She hadjust moved to Colorado, asherhusbandisaninstructorattheAirForceAcademy. Brazil’s AdrianoBastos won the men’s racein two hours, 19 minutes,his second Disney marathonvictory.

The marathon andhalf marathon cater to sold

out fields every year. This year, more than 100 Coloradans finished the marathon and morethan70completedthehalfmarathon.With much of the Rocky Mountain statecovered in snow, Orlando greeted runnerswithaweekendofsunshineandhighsinthe70s. There is also only a 30 foot elevation change over the course, so some localsremarked that it offers a nice change fromColorado’shills.

Many of the sports finest runners attendedthemarathonthisyearasspeakersat the health and fitness expo. Deena Kastor, Meb Keflezeghi and Dan Browne were all at theWaltDisneyWorldevent.

The race begins at Epcot,continues through the Magic Kingdom,then passes through the Animal Kingdomand MGM Studios before finishing back at Epcot.This year offered a new militarydivision.Therewasalsoa largecontingentfrom the Leukemia and LymphomaSociety’sTeaminTrainingprogram.

New this year… runner’s first nameswereprintedontheirbibnumberssothatcrowdscouldcheer themonbyname.Also,friendscouldtrackrunnersinrealtimeon the internet through a combination ofchipandcomputertechnology.Runnersalsoreceived admission to Pleasure Island, sotheycouldcelebrateinstyleaftertherace.

Therewereapproximately12,000runnersforeachevent.Womenoutnumberedmentwo-to-oneinthehalfmarathonwith8,000womenrunners and just 4,000 men. Next year, the raceplanstochangethehalfmarathoncourseandholdtheraceonSaturdaytoallowformorerunners.ThemarathonwillstillbeheldonSunday.

Amy Shertzer can’t believe she won!

Tiffany and Patrick Green of Ft. Collins finished the Half-Marathon in 1:37:17.

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Race Reports...

Photo by FitzPhoto /NE Runner

Photo by Derek Griffiths / Colorado Runner

Lafayette’s Oatmeal Festival Draws More Than 1,000 Runners

LafayetteOatmealFestival5KJanuary8,2005Lafayette,CO

1,033 FinishersBySteveGlass

On a brisk Colorado morning inLafayette, the Oatmeal 5K brought1,033 racers, runners, joggers, walkers, strollers,dogs,old,andyoungintothe

cool Colorado elements to test their fitness. The course began in old town Lafayette and wounddown residential streets lined with large trees. Itthen found its way to Emma Street and headedwestandupagentlegradetoWanekaReservoir. It was here at Waneka Reservoir thatracers, runners, joggers, walkers, strollers, dogs,oldandyoungrannexttotheshoreandthentookahard180degree turnandheadedback towardsoldtownLafayette.Atthisapproximatehalfwaypoint, Boulder’s Pete Julian had a 30 second lead on the rest of the field. Julian added pressure to the rest of the field and widened his gap to 43 seconds atthetape.Hecapturedthemen’soverallraceinatimeof15:27.Inthewomen’srace,ErinChlumskyfromBoulderhada10secondleadatthereservoir.Shewentontoopenherleadbyanadditional11seconds and won the women’s overall title in atimeof18:57. At the reservoir turn around point thecompetitive pack looked determined, but as theback half of the 5K race came to the reservoirthe participants’ faces were full of smiles. Theday warmed and post race activities progressed.Racersenjoyedpostraceactivitieswithanawardsceremony and, of course, more than a thousandbowlsofpipinghotoatmeal! Boulder’s Erin Chlumsky dominates the

women’s race, winning the 5K in 18:57.

March/April 2005 coloradorunnermag.com 2�

Male Overall1. Pete Julian 15:272. John Supsic 16:103. Sandu Rebenciuc 16:24

Female Overall1. Erin Chlumsky 18:572. Kara Roy 19:183. Sheila Geere 19:34

Male 12 and under1. James Osborne 23:022. John Reynolds 23:053. Nick Knutson 24:14

Female 12 and Under1. Katie Peterson 29:082. Zoie Jordan 30:593. Kelsay Gray 32:03

Male 13-191. Brice Drew Young 18:002. Tim Gaskins 19:303. Tom Disney 20:27

Female 13-191. Kelly King 21:142. Sara Zuelke 22:193. Lindsay Bailey 23:51

Male 20-291. John Supsic 16:102. Jason Hill 16:403. Peter Lehman 19:37

Female 20-291. Erin Chlumsky 18:572. Kara Roy 19:183. Laura Tingle 22:06

Male 30-391. Pete Julian 15:272. Sandu Rebenciuc 16:243. Tim Luchinske 17:00

Female 30-391. Lauire Edwards 19:392. Lesia Atkinson 22:083. Laurie Hawn 22:49

Male 40-491. Steven Sellars 18:182. Scott King 18:343. Henk Moorlag 18:49

Female 40-491. Sheila Geere 19:342. Susan Brooker 20:083. Catriona Dowling 20:37

Male 50-591. Rich Castro 21:302. Gary Erickson 22:343. Mark Stecher 22:45

Female 50-591. Dee Dee Brard 24:502. Diane Wild 26:443. Beth Forsyth 28:22

Male 60-691. Ross Westley 22:592. Charles Otoupalik 24:183. Mick Vance 24:56

Female 60-691. Judy Moir 25:412. Elisabeth Kandel 30:003. Sandra Rostie 31:17

Male 70 and Over1. Warren Barker 31:542. Ken Wright 35:013. Dan Green 52:21

Female 70 and Over1. Nancy Smalley 38:052. Betty Skipp 42:123. Louise Adams 42:34

Photo by Steven Glass / Glass Photography

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Frigid Temperatures Greet Chilly Cheeks Duathletes

Elite Tax Service’s Chilly Cheeks Duathon #2January16,2005

CherryCreekStatePark,Denver,CO105Finishers

Resultsatwww.racingunderground.combyDarrinEisman

ThesecondEliteTaxServiceChillyCheeksDuathlonSerieseventoftheseasoncertainlyliveduptoitsname.Thetemperatureattheteno’clockracestarttimestoodatabalmy15degreesfahrenheit-althoughyouwouldnever have known it by looking at race winnerAndy Palmer. Dressed inshorts, Palmer burst ahead of the rest of the athletes in the first wave - there weresixwaves,assignedrandomlyasracers’entrieswerereceived-whichmeantthataleadwasn’tgoodenough.Therewereplentyoffastguysinthefield, including Mathew Segur, who had beaten Palmer by nine seconds in the first race in the series, and Andrew Holton, who is always a threat in local

duathloncompetition-bothwerecompetinginlaterwaves.

In the women’s race,it looked like the battle for first would be between last year’sseries winner Jennifer Lee, andalways strong Gwen Erffmeyer,who was making her ChillyCheeksdebut.

The race used a fun 2mile run - 3.5 mile Bike - 2 mile Run-7mileBike-50meterrunformat. The course was alteredsomewhat on race morning dueto black ice coating the westernpart of the original bike course,thus eliminating the secondtransition area on the west sideof Cherry Creek State Park, infavor of a single transition area.It also eliminated one of themore exciting elements of therace - choosing to carry runningshoeson thebike for thesecondrun, or wearing running shoeson thebike.The run coursewaspredominantly snow packedtrails along the shores of a

frozenCherryCreekReservoir.

As Palmercrossed the finish line alone, he wasconfident that he had maintained asufficient cushion on his rivals, butit wasn’t until 10minutes later thathewas confident that he had won (therewas a 10 minutegap between starttimesofWaveAandWaveF).

In thewomen’s race,Erffmeyerpulledoutaoneminutemarginof victory, with anewcomer to theseries, Jenni Keil,slipping in betweenErffmeyer and Leetograbsecond.

In the FatTire division, DarrenHangermadehisseriesdebutanimpressiveone,grabbingasixsecondvictoryover Mark Gavach. Erica Hart, 19, took first place for the women in the Fat Tirecompetition.

Despite the cold, more than 100 racers finished the competition and weretreatedtowarmRamennoodlesandhotcocoafollowingtherace.Theraffle tradition continued with a list of raffle prizes announced before the start of the race and finishing places drawn at random once the race began. Athletes finishing in those places were handed raffle prizes from our generous sponsors and racers! Raffle Prizes included free tax preparation by title sponsor Elite Tax ServiceofDenver,ownedbyDougSmithwhoplaced100th;freechiropracticexams by 22nd place finisher Darren Dondero, a Littleton Chiropractor; copies of “Running Colorado’s Front Range” written by 15th place finisher Brian Metzler; gift certificates to Wellness and Power, provided by Greg Damian, whoracedintheFebruary6thevent,andnutritionalproductsbyoursponsorHammerNutrition.

Andy Palmer at the first transition


Race Reports...

Photos by Derek Griffiths / Colorado Runner

Elites and Locals Toe The Line at Inaugural Cross

Country Race in Boulder

The Best XC Race On The Planet! 4MJanuary22,2005

Boulder,COFinishers:Women-55,Men-91

Four-timeOlympianColleenDeReuckandeventorganizerPeterJulianwonthewomen’sandmen’sracesrespectivelyattheinaugural“BestCrossCountryRaceonthePlanet”inBoulder.DeReuckgrabbedanearlyleadandkeptpressingthepace as she covered the three-lap 4M course in 23 minutes,2seconds,easilyoutdistancingrunner-upMarthaTenorioofBoulder(24:15),andthird-placefinisher and former World Triathlon champion Siri Lindley(24:46). Julian,whoorganizedtheracewithhelpfrom the Boulder running community, toed thestartinglinefeelingfatiguedfromlittlesleepdueto his manyduties in puttingon the event.After

the first lap Julian put on a strong move to take the lead beforewinningtheeventin20:09.JaredScottwastherunner-upin20:25,with Sandu Rebenciuc finishing third in 20:53. De Reuck and Julian, alongwithmanyotherelitecompetitors,used this event as a tune-up forthe 2005 USA Cross CountryChampionships,whichwereheldFebruary 12-13 in Vancouver, Washington.

Nederland’s John Isaac, 59, finishes in 31:45.

Male Overall1. Pete Julian 20:092. Jared Scott 20:253. Sandu Rebenciuc 20:534. Nelson Laux 21:005. Jason Hodgson 21:086. Peter Vail 21:307. John Supsic 21:378. Tim Geldean 21:429. Jason Hill 21:4610. Andy Ames 21:59

Female Overall1. Colleen De Reuck 23:022. Martha Tenorio 24:153. Siri Lindley 24:464. Jeanne Hennessy 24:525. Cate Guiney 25:146. Tanya Poel 25:157. Colleen Stroud 25:338. Noelle Green 25:439. Erin Chlumsky 26:4610. Meredith MacGregor 26:57

Race Reports...

Shown left: 76-year-old Betty Skipp (#89) and 83-year-old Louise Adams,

both of Boulder, run together early in the race. Betty finished in 58:28 and Louise finished in 59:31.Photos by Derek Griffiths / Colorado Runner

Weather Turns Wicked For Super Bowl 5K

SuperBowl5KFebruary6,2004

WashingtonPark,Denver,COFinishers: Run - 242, Walk - 33

By Derek Griffiths

WeatherinColoradoisaninterestingthing.Saturdayin Denver saw sunny skies with temperatures

reaching 60 degrees. Most would hope that this wouldtranslateintogoodweatherforSunday’sSuperBowl5K.

Unfortunately,thiswasnotthecaseasacoldfrontmovedthroughovernight,droppingmorningtemperaturesintothe20s. With snow flurries and 15 mile per hour winds, things hadchangeddramatically. However, this did not deter 250 people fromcoming to Washington Park to run the Super Bowl 5K,the second race of the RunDenver series presented byColoradoRunner. The men’s event was dominated by ColoradoSprings residents who made the 60-minute drive north,despite the weather. They took the top four places,including top master. 31-year-old Jason Hodgson ran a 30 minute tempo run before dominating the field in the race, cruising to a two minute win in 15:43. Cody Hill, owner of the Boulder Running Company in Colorado Springs,said afterwards that it was just too cold to try and staywithJason,soheeasedthepaceandheldonforsecondin17:43. Chuck Schwartz was right on his tail in 17:54. Top master’s honors went to Lile Budden, who finished fourth overallin18:26. For the women, Rachel Luginbill of Denvergrabbed the overall crown in 20:43. She was followed closelybyMeganSheehanofDenverin20:54.Louisville’sLauraTingle grabbed third place in 21:26.Top master’sfinisher was Bridget Witsell of Centennial in 23:23. Gift certificates were awarded to the winners, provided by Runner’sRoost. One of the cool things about the RunDenverseries is that the top five finishers with dogs win special prizes.FirstplacehonorsagainwenttoColoradoRunner’stop dog, Lucy, who pulled her owner through to a fifth place finish in 18:38. Dozens of dogs were in attendance at the race and they all got goodies from Colorado LipSmackin’Treats.

Male Overall1. Jason Hodgson 15:432. Cody Hill 17:433. Chuck Schwartz 17:54

Female Overall1. Rachel Luginbill 20:432. Megan Sheehan 20:543. Laura Tingle 21:26

Male 19 and under1. Brent Bailey 18:522. Chris Fischer 22:143. Michael Foland 23:07

Female 19 and Under1. Beca Fischer 23:072. Allison Newman 23:143. Carla Perez 23:53

Male 20-291. Derek Griffiths 18:382. Brian Glotzbach 19:093. Patrick Hurley 19:39

Female 20-291. Kelley Mclean 21:312. Sherry Zerr 22:503. Laura Loomis 24:42

Male 30-391. Karl Swierawja 19:372. Edward Kipfinger 19:563. Matt Van Beek 21:35

Female 30-391. Kerry Jones 25:272. Mary Scholten 25:563. Carin Geist 26:17

Male 40-491. Lile Budden 18:262. Steve Slotter 19:223. Antony Valentine 21:59

Female 40-491. Bridget Witsell 23:232. Leslie Mitchmitchell 24:163. Rene Koller 24:40

Male 50-591. Bob Sarlo 20:442. Gary Lindaner 23:523. James Dowdell 24:07

Female 50-591. Jane Whiteley 28:182. Nancy Crow 30:523. Kate Moulton 31:22

Male 60-691. Rich Romero 23:312. Jack Barry 24:033. Martin Hidalgo 24:05

Female 60-691. Lola Ackerman 24:212. Connie Ahrnsbrak 25:093. Rosalia Murch 35:21

Male 70-791. Lee Rhodes 27:58

Female 70-791. Myra Rhodes 27:082. Lucille Walden 42:35

Male 80 and over1. Earl Turner 46:502. Len Mazzi 50:423. Jim Heider 1:25:00

Male Overall Walk1. Michael Blanchard 28:272. Daryl Myers 31:283. Mike Heymans 32:55

Female Overall Walk1. Marianne Martino 23:092. Kelli Heflin 35:293. Jan Hallez 37:14

Photo

by D

ee B

udde

n

Race Reports...

Photo by Derek Griffiths / Colorado Runner


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Weather Not Frosty at Pueblo’s Frostbite 5


Male Overall1. Jonathan Huie 28:252. Todd Hund 28:303. Paul Koch 30:074. Rich Hadley 31:025. James Campbell 31:386. Toby Lee Doub 32:427. Jeff Sarek 34:318. Michael Barris 34:319. Lou Huie 34:4710. Joe Stommel 35:02

Female Overall1. Emily Borrego 35:452. Ami Chamberlin 38:373. Vicki Meier 38:444. Kelly Hale 40:055. Julie Campbell 41:236. Becky Medina 42:567. Diane Lopez 43:048. Hilda Garcia 43:139. Carey Moreschini 43:5510. Wendy Garrison 43:55

Race Reports...

YMCA of Pueblo Frostbite 5February5,2005

Pueblo,CO92Finishers

By Derek Griffiths

Frostbitewasnotaconcernat thisyear’sYMCAofPuebloFrostbite 5 as unseasonably warm temperatures greetedrunners on race morning.As the 100 runners warmed up

aroundCityPark,thesuncameout,raisingthetemperaturesintothemidsixtiesbyrace’send. RunnersranalooparoundCityPark,exitingontocitystreetsbeforemakingtheirwaydowntotheArkansasRiverTrail.Fromthetrail,competitorsranashortoutandbacksectionbeforeclimbing the infamous “hill” back into City Park for the finish. Colorado Springs resident Jonathan Huie bolted tothe front from the gun, running the five mile course in 28:25. FollowinghimoutofCityParkandintotheneighborhoodstreetswereToddHundofPuebloandPaulKochofColoradoSprings.They finished second and third in 28:30 and 30:07. Dominating the women’s field was Pueblo’s own Emily Borrego. Her time of 35:45 was three minutes faster than runner-up Ami Chamberlain of Pueblo West (38:37) and third place finisher Vicki L Meier of Canon City (38:44). The race was put on by the YMCA of Pueblo withassistancefromtheSouthernColoradoRunners.

24-year-old Jonathan Huie wins the men’s title.

Pueblo’s Emily Borrego, 37, tookhome the women’s crown.


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March 06Flying Horse Fling 10K/5K ~ Castle Rock

March 125K on St. Patrick’s Day ~ Colorado

SpringsMarch 13

Runnin’ of the Green 7K ~ DenverMarch 20

Orphans of Violence 5K ~ DenverApril 03

DU Law School Scholarship 5K ~ DenverApril 17

Canine Classic 5K/10K ~ Boulder

May 01Make-A-Wish 1/2 Marathon ~ Denver

May 08Mama Mia 5K ~ Denver

Old Town Marathon ~ Ft. CollinsMay 15

Air Life Memorial 5K/10K ~ LittletonMay 21

Cottonwood Classic 5K ~ ThorntonHighlands Ranch 5K ~ Highlands Ranch

May 22Chron’s & Colitis 5K ~ Denver


Beaver Creek Snowshoe Series Race #2January8,2005

BeaverCreek,CObyAmyHornyak

Following a week of record snowfall at Beaver Creek, 10K winnersJosiah Middaugh and Lindsay Krause used the untracked course totheir advantage and claimed first place crowns. Pedal Power’s Josiah

Middaugh of Vail reigned supreme with a solid 57:37 followed closely by BeaverCreekResort’sBernieBoettcherofSiltat57:41.AlthoughMiddaughadmitted,“thefreshsnowmadeitchallenging,”hecollectedhissecondwinoftheseriesbybreakingtrackandneverlosinghislead.FellowTeammateDanNielsonofAvontookthirdinonehoureven. What’s their secret?“Keep it steady. I like to tryandkeepa rungoing... keep the wheels turning,” explains Middaugh. Boettcher, using analternative technique, said, “I powerhike.Whenyou changeposition fromrunningitsavesenergyanditsavesmuscle,sowhenyougobacktorunningyoufeellikeyou’vehadalittlerest.” In the women’s 10K action, Atlas’ Lindsay Krause of Denvernabbed her first win of the series with a time of 1:04:03. Vail’s Lisa Isom claimedsecondplaceat1:07:48withKarenMelliar-SmithofDenverclosebehind in third at 1:08:37. In the East-West 5K Quest, Sarah Giovagnoli of Eagle took top honors with 36:50, while Laurie Edwards of Boulder settled for second with 37:22. A strong road runner, Edwards led the way until the snow became deep andtechnical,that’swhenGiovagnolisawherbreak.“Shegotrightonmytail

but it was good, she made me work the last part,” admits Edwards of the final stretch. Kim McConnell placed third with a time of 39:12. Two-timeserieseventwinnerJohnLitschertofFortCollinsearnedtop honors for the men clocking in at 37:45, followed by Kurt Desautels and JasonVanGotten,40:10and41:02respectively. IntheBeaverCreek“DashForCash”100-yardsprint,KarenOppof Bailey took the win in the women’s field while Vail’s Cody Chalfin nabbed the$100prizeforthemen.MelissaChumbleyandBenMuehlethalerwontheKidsK. Prior to the event, a moment of silence was taken for JeremyWright, a Vail local who lost his life in the fighting oversees. Wright was a tremendous athlete and a fixture on the podium. He was the 1998 and 1999 Pikes PeakAscent winner as well as the runner-up in 2000. “Jeremy washeadsaboveeverybodyinjustabouteveryraceheparticipatedin.Hewasthenicestguytoo.Absolutelythenicestguyintheworld,”saidJamesDeighanofHighlineSports.Hewillbemissedbyall. The Beaver Creek Snowshoe Adventure Series will end withthe final event, renamed the Jeremy Wright North American Snowshoe Championships,ontapforMarch5.TheracewillbeheldatMcCoyPark. The Beaver Creek Snowshoe Adventure Series is sponsored byNike ACG, Atlas Snow-Shoe Company, Slifer Smith and Frampton RealEstateandsponsoredinpartbyEastWestResorts,BeaverCreekMerchantsAssociation, Peak Dentistry, Steadman Hawkins Sports Medicine Clinic,Nature Valley Granola Bars, Starbucks, Ricola, the Vail Daily, KZYR-TheZephyrandKVBA-TV8.

Middaugh Wins Again atBeaver Creek Snowshoe Race

Race Reports...

Moment of Silence Honors Vail Runner & Soldier

Steve’s Rudolph Ramble 5KDecember 19, 2004

Denver, COFinishers: Run - 214, Walk - 44

Male Overall1. Peter Tanui 15:202. Oscar Ponce 16:093. Jason Graham 16:21

Female Overall1. Jessica Cooney 20:152. Jannie Echevarria 20:593. Beca Fischer 21:28

Male 19 and under1. Max Power 16:382. Isaiah Rubio 17:073. Miguel Cazares 17:22

Female 19 and Under1. Laura Kinney 21:522. Stacee Graham 23:503. Natasha Heinen 24:42

Male 20-291. Hector Martinez 16:412. German Echevarria 18:133. Derek Griffiths 18:19

Female 20-291. Edit Maszlaver 21:572. Sara Larson 21:593. Ashley Maloney 22:02

Male 30-391. Mike Wasson 17:122. Chuck Schwartz 17:353. Tom Burkholder 18:01

Female 30-391. Micol Rothman 24:132. Janet Uhde 24:253. Julie Sturgeon 24:46

Male 40-491. Fernando Herrera 16:502. Steve Pye 18:333. Steve Slotter 19:21

Female 40-491. Julie Lyons 22:372. Leslie Mitchell 23:493. Tinka Crosby 26:02

Male 50-591. Paul Thomas 20:092. Bob Sarlo 20:133. Craig Ewing 21:34

Female 50-591. Jan Sharoff 27:472. Diane Eanes 30:05

3. Nancy Kern 30:42Male 60-69

1. Larry Avery 22:412. Ross Westley 22:443. Jack Barry 23:24

Female 60-691. Connie Ahrnsbrak 25:282. Celeste Callahan 33:053. Betty La Velle 35:44

Male 70-791. Cleo Coen 35:22

Female 70-791. Maggie Radcliffe 36:08


Male Overall Walk1. Michael Blanchard 32:012. Mike Heymans 33:433. John Kerns 36:34

Female Overall Walk1. Kelli Heflin 35:532. Laurel Starr 38:083. Rosalia Murch 38:12

Resolution Run 5KDecember 31, 2004

Ft. Collins, CO334 Finishers

Male Overall1. Forest Newman 16:05

Male Master1. Bernie Boettcher 16:40

Female Overall1. Jessica Cooney 20:42

Female Master1. Tina Thigpen 22:53

Female 9 and Under1. Marie Pipinich 32:012. Cathryn Bousquet 52:53

Male 10-141. Alex Suelke 18:582. Kacey Campbell 21:583. Riley Williams-Cipr 24:37

Female 10-141. Morgan Fine 28:302. Zoe Wallace 31:443. Emily Halvorsen 32:00

Male 15-191. Sean Wilde 17:372. Scott Foley 17:513. Michael McClaren 18:46

Female 15-191. Sara Zuelke 21:282. Kelli Breidenbach 22:463. Amy Marco 23:36

Male 20-291. Todd Chance 19:322. Paul Hard 19:503. Tim Schwantes 19:58

Female 20-291. Michelle Cassidy 20:472. Tracey Lipfert 20:513. M. McGrew-Campai 21:34

Male 30-391. Steve Cathcart 16:072. Paul Murphy 17:453. Duane Rorie 19:02

Female 30-391. Cindy Strzelec 21:102. Jessica Campbell 22:223. Nancy Newman 24:10

Male 40-491. Rick Bishop 17:592. Rob Roedocker 19:013. Bruce Lampert 19:14

Female 40-491. Connie Demercurio 23:012. Jeanne Blatter 24:013. Vicki Niccum 26:23

Male 50-591. Kurt Dallow 19:072. Anton Kaleth 20:523. John Schlieker 21:14

Female 50-591. Jackie Leidholt 26:142. Eve Clavette 26:383. Becky Litton 27:18

Male 60 and Over1. Chuck Otoupalik 23:562. Michael Vance 24:063. Patrick Brennan 26:30

Female 60 and Over1. Eileen Croissant 32:162. Carol Brennan 32:243. Sheila Baker 37:23

Resolution Run 5KDecember 31, 2004

Race Results...

Christine Adamowski of Evergreen places fifth at the Swift Skedaddle 10K Snowshoe Race in Silverthorne.

Highline Canal 10M5K Run/Walk

Presented by Colorado RunnerSaturday, July 16, 2005 ~ 7:00 AM

Kent Denver School, Cherry Hills Village, CO

www.coloradorunnermag.com ~ Featured Races720-570-3469

[email protected]


Denver, CO First 100 Finishers Scored

Male Overall1. Hector Martinez 16:522. John Gaudette 17:053. Miguel Angel Cazares 17:084. Darin Hasley 17:165. Chuck Schwartz 17:196. Jesus Martinez 17:267. Cheine Heiny 17:278. Tyler Justin Pennel 17:309. Isaiah Rubio 17:3110. Kris Lunn 17:35

Female Overall1. Patty Rogers 18:412. Kellie Faircloth 19:583. Cindy O’Neill 20:294. Sarah Lewandowski 20:585. Jamie Echevarria 21:026. Dianne Gates 21:257. Lianne Shepherd 22:018. Christine Spindler 22:189. Elizabeth Roesch 22:3310. Christy Burns 22:52

Bravo! Snowshoe Resolution 5KDecember 31, 2004

Edwards, CO72 Finishers

Male Overall1. Jake Wells 23:282. Bryan Taylor 23:54

3. Robert Gardner 24:034. Jonathan Sushinsky 25:215. Jamie Boese 25:28

Female Overall1. Lynda Andros 28:302. Megan Boord 30:033. Eileen Wysocki 30:264. Sandy Hall 30:375. Annie Fox 31:11

Resolution Run 2MJanuary 1, 2005

Casper, WY28 Finishers

Male Overall1. Matt Beamer 11:002. Kellan Holbrook 12:223. Dick McDonald 12:48

Female Overall1. Mel Koslowsky 15:342. Amy Daley 16:193. Barb Deininger 17:11

Turquoise Lake Snowshoe 20MJanuary 8, 2005

Leadville, CO 40 Finishers

Male Overall1. Tom Sobal 3:50:03

For complete race results,please visit our website:


Race Directors:Send us your race results and we will print them

in our print edition and place them on our website.

Email: [email protected]: 720-570-3469

Runner’s Roost - Ft. Collins owner Steve Cathcart (left) and Bell’s Running owner Doug Bell (right) finish 1-2 at the Polar Bear 5K in Denver’s Washington Park.


Race Results...

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2. Eric Binder 4:11:453. David Wilcox 4:14:264. Andrew Adamowski 4:15:245. Aaron Blondeau 4:22:26

Female Overall1. Darcy Africa 4:56:442. Tania Pacev 5:22:143. Carol Gerber 5:31:554. Susan Gebhart 5:53:305. Katie Ossa 6:03:44

CMRA Lake Arbor 5KJanuary 8, 2005

Arvada, CO 48 Finishers

Male Overall1. Bob Jones 19:342. Ray Blum 19:563. Jim Perry 20:254. Philip DiZerega 20:355. Paul Welschinger 21:30

Female Overall1. Theresa Jockers 23:152. Deb Acree 24:133. Nancy Denniston 24:214. Susan Stewart 25:155. Kim Massey 25:36

PPRR WInter Series #1 10K/5KJanuary 8, 2005Monument, CO

Finishers: 5K - 197, 10K - 82

Male Overall 10K1. Dean Black 43:592. Eric Peterson 44:103. Chad Halsten 44:164. Duane Roberson 46:355. Jeremy Dreher 46:40

Female Overall 10K1. Diane Ridgeway 55:312. Terri Walters 57:353. Julie O’Neill 58:034. H. VandenAardweg 1:01:155. Joyce McKelvey 1:06:50

Male Overall 5K1. Jason Hubbard 18:392. Adam Rich 18:573. Matt Williams 20:124. Dan Vega 20:495. Randy Ward 21:026. Andy Rinne 21:40

7. Brendan Trimboli 21:448. Patrick Casados 22:009. Lile Budden 22:0310. Todd Murphy 22:25

Female Overall 5K1. Heather Stites 25:472. Jennifer Bremser 25:573. Lisa Short 26:214. Annie Friesema 26:475. Lola Garcia 26:496. S. Griffin-Kaklikian 27:337. Megan Jenkins 27:458. Kate Reis 28:489. Joanna McIntyre 28:5810. Eileen Wilfong 29:13

Colorado Governor’s CupSnowshoe 10K/5K

January 8, 2005Frisco, CO

Finishers: 5K - 26, 10K - 21

Male Overall 10K1. Issac Barnes 47:082. Brad McLean 48:003. Paul Jamison 54:01

Female Overall 10K1. Christine Adamowski 57:402. Marca Lunsky 59:403. Christine Garcia 1:00:02

Male Overall 5K1. Jordan jones 23:252. William Loy Gillaspie 25:133. Scott Poston 25:21

Female Overall 5K1. Joanna Vance 32:232. Andrea Wheeler 36:543. Michelle Lyman 38:42

Beaver Creek SnowshoeAdventure Series # 2 10K/5K

January 9, 2005Beaver Creek, CO

Finishers: 5K - 226, 10K - 83

Male Overall 10K1. Josiah Middaugh 57:372. Bernie Boettcher 57:413. Dan Nielson 1:00:004. Chuckie V 1:00:425. Antonio Holquin 1:01:106. Mark Lowe 1:02:59

7. Yaro Middaugh 1:03:498. Matt Turnbull 1:04:389. Ryan Padilla 1:04:4010. Barner Colmenares 1:05:28

Female Overall 10K1. Lindsay Krause 1:04:032. Lisa isom 1:07:483. Karen Melliar-Smith 1:08:374. Katie Mazzia 1:08:565. Kelly Smith 1:10:056. Heidi Vosbeck 1:10:417. Julie Hudetz 1:11:028. Amanda Occhi 1:11:349. Susan Williams 1:12:0710. Paula Bowman 1:13:05

Male Overall 5K1. John Litschert 37:452. Kurt Desautels 40:103. Jason VanGotten 41:024. Rick Schmeizer 41:492. Zack DiCristino 41:546. Joey Hinton 41:567. Chris Alderman 42:418. Jeffrey Franke 43:109. Andy Wentzel 43:2610. David Bowdon 43:56

Female Overall 5K1. Sarah Giovagnoli 36:502. Lauire Edwards 37:223. Kim McConnell 39:124. Erica Davis 39:315. Lynda Andros 40:546. Myriah Blair 41:317. Amy Efaw 42:008. Nikki Cole 42:319. Ellen Miller 42:3710. Amanda Evans 42:53

Swift Skedaddle Snowshoe Race 4K/10K

January 15, 2005Silverthorne, CO

Finishers: 4K - 39, 10K - 101

Male Overall 10K1. Andrew Adamowski 1:03:282. Issac Barnes 1:04:173. Eric Black 1:08:444. Brian Krombein 1:11:205. Darrin Eisman 1:13:236. Martin Pahl 1:14:507. Brian Cross 1:15:318. Paul Jamison 1:16:359. David Wilcox 1:16:59

10. Brian Metzler 1:17:00Female Overall 10K

1. Katie Mazzia 1:17:122. Kelly Smith 1:17:383. Martha Lunsky 1:18:154. Julie Hudetz 1:19:035. Chris Adamowski 1:20:556. Paula Bowman 1:20:587. Colleen Ihnken 1:21:178. Karen Voss 1:21:249. Lynda Andros 1:23:1110. Liz Vollmes 1:25:37

Male Overall 4K1. James Lynum 34:082. Andy Fox 34:313. Derek Griffiths 35:30

Female Overall 4K1. Kris Neal 34:162. Michelle Lyman 34:273. Cheryl Miller 36:33

Chilly Cheeks Duathlon #2(2M Run, 3.5M Bike, 2M

Run, 7 M Bike)January 16, 2005

Denver, CO105 Finishers

Male Overall1. Andy Palmer 55:362. Andrew Holton 57:373. Mark Lowe 58:104. Michael Groaning 59:505. Mark Dillard 1:00:57

Female Overall1. Gwen Erffmeyer 1:07:192. Jenni Keil 1:08:213. Jennifer Lee 1:08:444. Lisa Matlock 1:08:565. Rainey Wilkstrom 1:12:04

Grand Lake Snowshoe Festival 10K/5K

January 22, 2005Grand Lake, CO

Male Overall 10K1. Simon Gutierrez 50:272. Tom Sobal 57:093. Adam Feerst 1:01:02

Female Overall 10K1. Julie Hudetz 1:03:04

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Justin Young of Boulder is the first Coloradan to finish the USA Men’s Half-Marathon

Championships, finishing sixth in 1:04:36Ph

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2. Nicole Kulikov 1:04:103. Christine Adamowski 1:05:11

Male Overall 5K1. Colt Motenson 32:552. Ryan Gray 36:573. Bill Williams 37:24

Female Overall 5K1. Tara Kulikov 28:482. Jamie Pierzchain 33:133. Anna Hamlen 36:57

Nike ACG Pazzo’s Meadow Moun-tain Snowshoe 9MJanuary 22, 2005

Vail, CO48 Finishers

Male Overall1. Josiah Middaugh 1:25:382. Travis Macy 1:27:283. Mike Kloser 1:31:454. Bernie Boettcher 1:34:115. Dave Mackey 1:36:46

Female Overall1. Danelle Ballengee 1:40:482. Lisa Isom 1:48:003. Katie Mazzia 1:48:104. Ellen Miller 1:48:185. Heidi Vosbeck 1:55:27

PPRR WInter Series #2 8M/4MJanuary 22, 2005

Colorado Springs, COFinishers: 4M - 194, 8M - 83

Male Overall 8M1. Mike Wasson 48:372. Eric Peterson 50:093. Dean Black 50:434. Chad Halsten 51:195. Jeremy Dreher 52:22

Female Overall 8M1. Jennifer Weiss 59:552. Bev Zimmermann 1:02:003. Terri Walters 1:03:484. Julie O’Neill 1:04:495. Diane Ridgeway 1:04:26

Male Overall 4M1. Jason Hubbard 21:272. Adam Rich 22:063. Scott Balcao 22:574. Randy Ward 23:555. Ryan Milner 24:056. Jeff Holt 24:067. Andy Rinne 24:098. Pete Armstrong 24:349. Todd Murray 24:4310. Robert Yara 24:57

Female Overall 4M1. Megan Jenkins 28:022. Jennifer Bremser 28:193. Lisa Short 28:244. Annie Friesema 28:465. Heather Stites 29:026. Andrea Wagner 29:367. Emily Schmidt 29:538. Sandie Hubbard 30:469. Joanna McIntyre 30:5310. S. Griffin-Kaklikian 31:09

Appleton Freezer 4MJanuary 22, 2005

Grand Junction, CO 39 Finishers

Male Overall1. Jay Valentine 21:322. John Gutierrez 21:583. Garet Pispanen 22:004. Joe Mason 22:025. Steve Vigil 23:28

Female Overall1. Kris Ayers 30:092. Sue Drake 30:243. Nicole Mason 31:324. Susie Arnold 31:515. Lynn Alford 32:11

Polar Bear 5KJanuary 23, 2005


Male Overall1. Steve Cathcart 16:082. Doug Bell 17:153. Charlie Cox 18:114. Brent Bailey 18:225. Steve Rye 18:266. Kevin Berg 18:307. Brian Glotzbach 19:178. Scott Nalbach 19:329. Nate Schnabel 19:4310. Brian Avrich 19:54

Female Overall1. Jenni Keil 20:17

2. Lorie Moreno-Roch 20:523. Caroline Muldoon 20:544. Angela Anderson 21:295. Beth Schadd 21:456. Bethanie Werner 21:557. Kelley Mclean 22:198. Susie Wasson 22:419. Barbara Peterson 22:4410. Becky Caulfiled 22:52

Male Overall Walk1. Michael Blanchard 27:332. Daryl Meyers 31:373. Mike Heymans 33:03

Female Overall Walk1. Marianne Martino 30:022. Jill Ozaki 33:113. Rita Sinkovec 33:17

Cordillera Snowshoe 10K/5KJanuary 29, 2005

Edwards, COFinishers: 5K - 39, 10K - 28

Male Overall 10K1. Bernie Boettcher 54:282. Charlie Werthem 58:373. Dan Nielsen 1:00:23

Female Overall 10K1. Heidi Vosbeck 1:12:212. Colleen Ihnken 1:16:513. Amy Efaw 1:19:33

Male Overall 5K1. Innes Isom 44:082. Ryan Sappenfield 48:123. Scott Sweeney 48:58

Female Overall 5K1. Lynda Andros 36:052. Sandy Hall 40:333. Susan Nowakowski 43:21

Cordillera MoonlightSnowshoe 5K

February 5, 2005Edwards, CO86 Finishers

Male Overall1. Bernie Boettcher 26:212. Charlie Werthem 27:383. Antonio Holguin 30:484. Brian Metzler 33:105. Kyle Boschen 33:41

Female Overall1. Danelle Ballengee 32:262. Katie Mazzia 34:003. Alex Henderson 35:504. Lynda Andros 37:245. Cait Hilmer 38:45

Frisco Goldrush Snowshoe 10K/5KFebruary 6, 2005

Frisco, COFinishers: 5K - 33, 10K - 30

Male Overall 10K1. Issac Barnes 43:572. Brad McLean 44:263. Hal Clark 45:08

Female Overall 10K1. Keri Ann Nelson 52:482. Christine Adamowski 53:493. Whitney Henderson 57:55

Male Overall 5K1. Andrew Feeney 23:562. Dan Tomlin 26:473. Seth Murphy 30:08

Female Overall 5K1. Beth Huron 31:522. Philipe Silva 32:203. Andrea Wheeler 34:12

Frozen Foot 5KFebruary 6, 2005

Boulder, CO126 Finishers

Male Overall1. Andy Ames 15:582. Miguel Cazares 16:173. Tom Johnson 16:284. George Zack 16:335. Hector Martinez 16:386. Brian Donoghue 16:577. Eric Nelikamana 16:588. Craig Depperschmidt 17:049. Dean Maruna 17:0610. Isaiah Rubio 17:41

Female Overall1. Lesli Atkinson 18:522. Laurie Edwards 18:573. Amanda McCracken 19:084. Eduardo Itrube 19:095. Meg Titton 19:286. Melissa Mazey 20:117. Ashley McLeod 20:15

Race Results...

�0 coloradorunnermag.com March/April 2005

Flying Horse Fling5.4M Run

6K Run/WalkMarch 6, 2005 ~ 8:30 AM

Douglas County Events CenterCastle Rock, CO

www.bkbltd.com303-694-2030

CASH PRIZES IN 5.4 Mile!

8. Caitlin Lumia 21:129. Leanne McAllister 21:4710. Elysa Harris 22:16

Chilly Cheeks Duathlon #3(10.6M Bike, 4M Run)

February 6, 2005Denver, CO

135 Finishers

Male Overall1. Tim Luchinski 50:112. Kyle Fredin 52:333. Andy Palmer 52:554. Mark Lowe 53:405. Matthew Segur 54:10

Female Overall1. Jennu Keli 1:01:512. Jennifer Lee 1:03:193. Lisa Matlock 1:04:204. Cindi Toepel 1:06:085. Diane Ridgeway 1:07:05

Valentine’s Day 5KFebruary 13, 2005


Male Overall1. Salim Rothman-Haji 18:382. Robert Schmidt 18:483. Kevin Williams 19:02

Female Overall1. Kristen Mcglynn 19:142. Megan Sheehan 20:173. Kelly Burke 21:00

Male 19 and under1. John McCarthy 20:072. Scott Pearson 20:563. Adam Golden 23:33

Female 19 and Under1. Allison Newman 23:262. Stacee Graham 23:383. Erica Vanvoast 24:12

Male 20-291. Patrick Hurst 19:482. Jeff Miner 20:393. Ace Martin 21:23

Female 20-291. Sarah Wetzel 21:182. Sherry Zerr 22:11

3. Elizabeth Severy 23:01Male 30-39

1. Bobby Lehman 19:122. Daniel Valdenz 21:053. Jeffrey Sankoff 21:09

Female 30-391. Micol Rothman-Haji 22:312. Lori Vander Waerdt 25:003. Melissa Teuton 25:20

Male 40-491. Steve Slotter 19:072. Nicholas Accardi 21:073. Mark Smith 21:15

Female 40-491. Rhonda Bershok 21:142. Coreene Hanson 23:443. Leslie Mitchell 24:13

Male 50-591. Bob Sarlo 20:012. Bobby Manning 21:093. Craig Ewing 21:16

Female 50-591. Deb Anderson 25:252. Jan Huie 26:403. Sue Lindauer 27:25

Male 60-691. Jerry Brown 24:012. Don Macy 25:213. Mike Forster 31:58

Female 60-691. Marty Lund 28:082. Betty Lavelle 36:283. Yolanda McAllister 37:36

Male 70-791. Cleo Coen 39:34

Female 70-791. Lucille Walden 41:42


Male Overall Walk1. Michael Blanchard 27:202. Daryl Myers 30:473. James Syring 47:36

Female Overall Walk1. Kelli Heflin 35:302. Marty Carey 39:103. Gwen Nicks 39:48

Running Shorts...

Snowshoers start out from McCoy Park in the third installmentof the Beaver Creek Snowshoe Adventure Series.

March/April 2005 coloradorunnermag.com �1

March 05

PPRR Nielson Challenge 2M8:00 AMColorado Springs, CON. Monument Valley Park719-633-2055, [email protected]

Canyonlands Tune-Up 10K10:00 AMFruita Civic Center, Fruita, CO970-245-4243, [email protected]

NA Snowshoe Champs 10K/5K11:00 AMBeaver Creek, CO970-479-6797,[email protected]

Truffle Shuffle 5K Run/Walk8:30 AMOverland Park, KSJohnson County Comm. College816-822-9000, [email protected]

Billy’s Island Grill Vail 5M Snowshoe7:00 PMBilly’s Island Grill, Vail, CO970-845-0931, [email protected]

March 0�

Flying Horse Fling 10K/5K9:00 AMEvent Center, Castle Rock, CO303-694-2030, [email protected]

Spring Runoff 10M/10K/5K/2M9:00 AMDutch Clark Stadium, Pueblo, CO719-547-2777www.socorunners.org

Lucky Clover 10K9:00 AMChatfield State Park, Littleton, CO303-674-5446www.eclecticedgeracing.com

RMRR Trophy Series 3M9:00 AMCrown Hill Park, Denver, [email protected], www.rmrr.org

March 12

Sharin’ Of The Green 5K8:30 AMOld Town, Ft. Collins, CO970-224-9114DAWN_PAEPKE@FCAUW.ORGwww.partnersmentoringyouth.org

Winter Series #4 8K9:00 AMKimball Wilkins Park, Casper, WY307-577-4974www.windycitystriders.com

Canyonlands Half-Marathon & 5M9:00 AMMoab, UT435-259-4525, [email protected]

5K on St. Patricks Day10:00 AMOld Colorado City, Col. Springs, [email protected]

March 13

Los Lunas Cops & Kids 10K/5K8:00 AMHS Stadium, Los Lunas, NM505-866-0325, www.active.com

Runnin’ of the Green Lucky 7K10:15 AMLoDo, Denver, CO303-694-2030, [email protected]

March 1�

CMRA Spring Spree 10K9:00 AMTwin Lakes, Denver, CO303-791-6166www.comastersrun.org

Coyote Cutoff and Beach Run 10K9:00 AMMontrose, COTabegauche Trailhead off Kiowa [email protected]/org/runners/

Ben & Matt’s Trail Prediction 10M9:00 AMNature Center, Pueblo, [email protected]

Swift Skedaddle Snowshoe 10K/4K10:00 AMFrisco Nordic Center, Frisco, [email protected]

March 20

America’s Uphill7:00 AMSilver Queen Gondola, Aspen, [email protected]

Orphans of Violence 5K9:30 AMWashington Park, Denver, CO303-694-2030, [email protected]

March 2�

Dialysis Dash 5K9:00 AMGrand Junction, CO970-434-3376, www.mmstriders.org

Easter Sun Run 10K9:00 AMSedgwick County Park, Wichita, KS316-708-0808www.eastersunrun.com

Snowshoe Shuffle 10K/5K/1M11:00 AMVail Mountain, Vail, CO970-476-6797, [email protected]

March 27

Rio Rancho Duathlon5K Run/30K Bike/5K Run8:00 AMDefined Fitness, Rio Rancho, NM505-892-4080, [email protected]

April 02

Eisenhower Marathon andHalf-Marathon6:30 AMAbilene, KS785-263-2783redcross@access-one.comdickinsoncounty.redcross.org

Flying Panda 5K8:00 AMLincoln Jr. High, Ft. Collins, CO970-493-6701www.footoftherockies.com

Ft. Collins 5K8:00 AMCSU Oval, Ft. Collins, CO970-227-5514www.footoftherockies.com

PPRR Nielson Challenge 2M8:00 AMColorado Springs, CONorth Monument Valley Park719-633-2055, [email protected]

Oceans of Mercy 5K8:00 AMMill Valley HS, Shawnee, KS913-422-3391www.oceansofmercy.com

Hozhoni Days 5K8:30 AMFort Lewis College, Durango, [email protected]

YMCA Dash 5K8:30 AMSuperior Park, Pueblo, CO719-543-5151www.socorunners.org

Winter Series #5 10K9:00 AMWhitewater Park, Casper, WY307-577-4974www.widycitystriders.com

Widowmaker Trail Races 7M/11M10:00 AMGrand Junction, COTabeguache [email protected]

April 03

Enchantment 15K7:00 AMAlbuquerque, NM505-345-4274www.newmexicomarathon.org

Platte River Trail Half-Marathon9:00 AMLittleton City Hall, Littleton, CO

[email protected]

DU Law Scholarship Run 5K9:00 AMWashington Park, Denver, CO303-694-2030, [email protected]

RMRR Trophy Series 4M9:00 AMStone House Park, Denver, [email protected], www.rmrr.org

April 0�

Run 4 Kids 10K/5K7:00 AMSt. George, UTSun River Golf Course435-656-9046, www.active.com

MWR/Rocks, Inc. 5K8:00 AMFort Leavenworth, KSHarney Sports Complex913-684-7881

Ramsgate 8K Prediciton Run8:00 AM8 Ramsgate, Pueblo, CO719-544-9633www.socorunners.org

Tortoise and Hare 5K Handicap9:00 AMColorado Springs, COSouth Monument Valley [email protected], www.pprun.org

CMRA Sand Creek 5M9:00 AMStapleton, Denver, COwww.comastersrun.org

April 10

Defined Fitness Duathlon5K Run/30K Bike/5K Run6:00 AMRio Rancho, NMwww.transitiontimes.com

Y-Bi Classic Duathlon2.5M Run/11.2M Bike/3M Run9:00 AMPueblo West, [email protected]

Little Apple Run 8K9:00 AMCity Park, Manhattan, KS785-317-3458www.littleapplerun.com

April 12

Fleet Feet Dash and Dine 5K6:30 PMTom Watson Park, Boulder, CO303-818-7797, [email protected]

April 1�

Tricentennial Half-Marathon6:30 AMAlbuquerque, NMBalloon Fiesta Park505-252-2604, www.aroadrun.org

Moab Marathon and 20K6:30 AMLions Park, Moab, UTwww.trailrun.com/moab/

Greenland Trail RacesUSATF Colorado 50K and 25K Trail Championships7:00 AMGreenland, COGreenland Open Space720-570-3469derek@coloradorunnermag.comwww.coloradorunnermag.com

Bolder Boulder 5K Qualifier7:30 AMCity Park, Denver, [email protected]

UCCS Bash the Bluffs 5M8:00 AMUCCS, Colorado Springs, CO719-262-3463, [email protected]/recsports/

Cookie Chaser 5K8:00 AMCopper Hills HS, West Jordan, UT801-280-1167 www.cookiechaser.com

FLC Tri-the-Rim Triathlon500 Yd Swim/12M Bike/5K Run8:00 AMFort Lewis College, Durango, CO970-247-7503, www.go-dmt.org

JayDoc Free CLinic 5K8:00 AMKansas City, KSKirmeyer Fitness Center913-634-4265, www.active.com

DLHS Making Tracks 5K9:00 AMDenver, COCity of Cuernavaca Park303-477-2236, [email protected]

Evergreen Earth Day Challenge 4M9:00 AMConference Center, Evergreen, CO303-674-5446www.eclecticedgeracing.com

Earth Day 5K9:00 AMBoulder, CO303-441-3278mnehlsb@conservationcenter.orgwww.conservationcenter.org

April 17

Finest Half-Marathon6:30 AMCanyon Plaza, Albuquerque, NM505.345.4274www.newmexicomarathon.org

Raintree Run Half-Marathon/5K8:00 AMLawrence, KSRaintree Montessori [email protected]

Survival Run/Rape Crisis Center 5K9:00 AM

march

april

Race Calendar...

Sunday, July 10 – 7:00 AM Bear Creek Park Colorado Springs

A great 12K trail race that pushes you to the limit. The course is an

out-n-back on well-groomed, challenging and scenic trails.

Elevation gain at the turn-around is 965 feet.

For both races, see www.pikespeakmarathon.org

for more info, or call (719) 473-2625

Sunday, June 12 – 7:00 AM Garden of the Gods Colorado Springs

Enjoy the beauty of the Garden and the challenge of the hills.

It’s running nirvana at its best!Handsome poly-dry shirts for all

participants.

The Triple Crown of Running proudly presents

the first two legs of the 2005 TCR series.

Mineral Palace Park, Pueblo, CO719-583-4420www.socorunner.org

Canine Classic 10K/5K10:00 AMBoulder Reservoir, Boulder, CO303.443.0400 ext. 107anne@movingtoendsexualassault.orgwww.movingtoendsexualassault.org

April 1�


April 23

Spring Desert Ultra 50M/25M/10M/5M6:30 AMFruita, [email protected]

Salt Lake City Marathon/5K7:00 AMUniversity of Utah, SLC, [email protected]

Boulder Distance Carnival 30K/15K/5M/1M7:30 AMBoulder Reservoir, Boulder, CO303-332-6427 [email protected]

Fast and the Furriest 5K8:00 AMFt. Collins, COVeterinary Teaching Hospital970-224-9114www.runnersroostftcollins.com

Pueblo To Pueblo Run 11M/10K/2M8:00 AMCortez, CO, 970-565-1151www.cortezculturalcenter.org

Run For A Child’s Sake 10K/5K8:30 AMLibrary Park, Ft. Collins, CO970-407-9739www.footoftherockies.com

Elbert Reflections 10K/5K9:00 AMElbert, [email protected], www.pprrun.org

Denver Spring Fling 5K9:00 AMCity Park, Denver, CO720-273-7978, www.active.com

Run For Shelter 3M9:00 AMMontrose HS Track, Montrose, CO970-249-8536, [email protected]/org/runners/

FLC 5K10:00 AMFort Lewis College, Durango, CO970-247-7503, www.go-dmt.org

April 2�

Cherry Creek Sneak 8K/5K

8:00 AMCherry Creek Mall, Denver, CO303-394-RACE [email protected]

Tarantula and Yappy Dog Prediction Run 8.63M8:30 AMPueblo, COS. Mesa Elementary School719-543-6982, [email protected]

Campus AIDS 5K10:00 AMWashington Park, Denver, CO303-694-2030, [email protected]

April 2�


April 30

Shiprock Marathon, Half-Marathon and 10K Trail Walk7:00 AMRed Valley, AZ to Shiprock, NM505 368-6306, [email protected]

Bolder Boulder 5K Qualifier7:30 AMBoulder, [email protected]

Race of the Sentry 5K8:00 AMCSU Oval, Ft. Collins, CO970-491-6438, www.active.com

Holy Family Hallelujah Run 5K/1M9:00 AM7th and H Rd., Grand Junction, CO970-256-7227, www.mmstriders.org

May 01

Make-A-Wish Half-Marathon/5K8:00 AMCherry Creek Park, Denver, CO303-750-9474, www.bkbltd.com

Run With the Warriors 5K8:00 AMCity Park, Westminster, CO303-428-1227, www.active.com

Littleton Stride 10K/5K9:00 AMKetring Park, Littleton, CO303-694-2030, [email protected]

Run For The Zoo 10K/5K7:00 AMRio Grande Zoo, Albuquerque, [email protected], www.run4zoo.org

RMRR Trophy Series 5M8:00 AMCarson Nature Center, Denver, CO

[email protected], www.rmrr.org

Thompson Valley EMS 5K8:00 AMLoveland, CO970-224-9114www.lovelandroadrunners.org

Cinco de Mayo Run 10K/2K8:00 AMFairgrounds, Pueblo, CO719-564-7685, www.socorunners.org

May 03


May 07

Cinco Cinco 5K8:00 AMCSU Oval, Ft. Collins, CO970-491-7165www.cincocinco.colostate.edu

Collegiate Peaks Run 50M/25M6:00 AMBuena Vista, CO, [email protected]

Bolder Boulder 5K Qualifier7:00 AMFlatiron Crossing Mall, Superior, [email protected]

PPRR Nielson Challenge 2M8:00 AMColorado Springs, CONorth Monument Valley Park719-633-2055, [email protected]

Take 5 in the Garden of the Gods8:00 AMColorado Springs, COGarden Of the [email protected]

Women’s River Trail 5K8:30 AMGrand Junction, COColo. River Trail, west of [email protected]

Furry Scurry 5K9:00 AMWashington Park, Denver, CO303-696-4941, www.ddfl.org

May 0�

Old Town Marathon/Half-Marathon/10K/5K6:00 AMOld Town, Fort Collins, CO970-493-6701, [email protected]

Mama Mia 5K and Meatball 1M8:30 AMCity Park, Denver, CO303-694-2030, [email protected]

�2 coloradorunnermag.com March/April 2005

may

Race Calendar...


www.bkbltd.com

Telegraph 10K/5K10:00 AMDurango, CO970-385-2950, [email protected]

Mother’s Day Mile1:00 PMGlenwood Springs, COGlenwood Medical Associates970-945-2632www.glenwoodraces.com

May 10


May 1�

Highline Canal Run 10K/5K8:00 AMdeKoevand Park, Englewood, [email protected]

Ordinary Mortals Women’s Tri525M Swim/12M Bike/3M Run6:45 AMPueblo West, COPueblo Regional [email protected]

Fire Hydrant 5K

7:30 AMEdora Park, Ft. Collins, CO970-226-3647www.larimerhumane.org

Alex Hoag Run For Sunshine 5K8:00 AMColorado Springs, COSky Sox Stadiumwww.alexhoagrun.org

Bandelier Races 50M & Marathon5:30 AMWhite Rock, NMChurch of the Nazarene505-667-7381, www.highaltitudeathletics.org/bandy.htm

Black Canyon Ascent 10K8:00 AMMontrose, COBlack Canyon National [email protected]/org/runners/

May 15

Ordinary Mortals Men’s Triathlon525M Swim/12M Bike/3M Run6:45 AMPueblo West, COPueblo Regional [email protected]

AirLife Memorial 10K/5K8:00 AMHudson Gardens, Littleton, CO303-694-2030, [email protected]

www.bkbltd.com

May 17


May 21

Olathe Marathon/15K7:00 AMGardner, KS to Olathe, KS913-764-1050www.olathemarathon.com

Cottonwood Classic 5K8:00 AMThornton, CO303-694-2030, [email protected]

Moab Steelbender Triathlon1500M Swim/20K Bike/10K Run8:00 AMKen’s Lake, Moab, [email protected]

Highlands Ranch Heritage Run 5K8:30 AMHighlands Ranch, CO303-694-2030, [email protected]

CMRA Memorial Run 10K/5K9:00 AMdeKoevend Park, Englewood, CO303-791-6166www.comastersrun.org

Mike The Headless Chicken Run 5K9:00 AMFruita, CO970-858-0360, www.mmstriders.org

24 Hours of Boulder12:00 PMBoulder Reservoir, Boulder, [email protected]

May 22

Colorado Rockies Home Run 5K8:00 AMCoors Field, Denver, CO303-798-7028, www.active.com

Run to the Longest Tram 10K6:30 AMSandia Casino, Albuquerque, NM505-345-4274www.newmexicomarathon.org

Chron’s & Colitis 5K8:00 AMWashington Park, Denver, CO303-694-2030, [email protected]

May 2�

Garfield Grumble Trail 5M8:00 AMMt. Garfield , Palisade, [email protected]

Wilderness Run 8M/2M/5K Walk8:00 AMFt. Bayard, Silver City, NM

[email protected]/ftbayardrun/

Custer 2020 6.25K/1K8:15 AMWestcliffe, CO719-783-9163www.socorunners.org

May 2�

Wyoming Double Marathon/Marathon/Half-Marathon6:00 AMExit 323 and I-80, Laramie, WY307-35-3316, [email protected]/wy2/marathon

Narrow Gauge Runs 10M/5K8:00 AMPark Elementary, Durango, CO970-259-8719, [email protected]

May 30

Bolder Boulder 10K7:00 AMFolsum Field, Boulder, [email protected]

Race Directors:

For $25 you can have your listing in bold.

Email: [email protected]

Colorado Runner’s Race In A Box

Putting on a race?Let Colorado Runner help promote your event!

Our Race In A Box program offers race directors all of the following:

• Printed race numbers with your race name• Advertising in our print publication (any size)

• Online registration through Sign-Me-Up Sports• Tile ad on our website

• Your own race web page• Goodie bags

Contact Derek at [email protected] or 720-985-9047 for information and pricing.

Crag Crest TrailStory and Photos by John Weirath

The air is different here. As I sit in the parking lot on top of the Grand

Mesa in western Colorado, I feel a bit lightheaded. Maybe it’s just the elevation - we are at 10,000 feet.

Ichalkituptonervousexcitement.Normallyan11-miletrailrunwouldn’t give me butterflies, but the Crag Crest is different. First of all, you neverknowhowyourbodywillrespondtorunningfornearlytwohoursatthisaltitude.Theentire11milesoccursbetween9,800and11,100feet.Thisincludes a breathtaking stretch of about four or five miles that is relatively flat buthoverscompletelyaround11,000feet.

IfyouhaveeverrunintheRockyMountains,youknowthatmosttrailseithergoupordown.Almostneverdoyougettobeabovetreelineandrun a relatively flat section, with unobstructed 360-degree views. (Usually you are scrambling up scree fields or slogging up an ultra-steep double track.) On typicalhighalpinetrails,youslaveforanhourinalacticacid-inducedfugue,crestasaddle,andarerewardedwithridgeuponridgeofwispy-cloudedviewsthat you enjoy as your breathing returns to being classified as “ragged.” You

soonbeginthedescent,whichusuallyrequiresallofyourattention,thatis,ifyouvalueallofyourjoints.

TheCragCresttrailismuchdifferent.Thereisstillatollthatneedstobepaid-youhavetoslaveupsteepgradesforafewmiles,butthatiswherethesimilarities toother trailsends.After those initial fewmiles, somethinghappensthatoccursalmostnowhereelse.Thetraillevelsout,well,roughlylevel, anyway and you find yourself on the top with great views as you run for the next 30 or 40 minutes. On a clear day the mountains around Moab, Telluride,andAspen/Snowmassarewithineasyview.

Thetopofthetrailisaknife-edgethatfallsdramatically,hundredsof feet to valley floors on your left and right. It can be quite narrow in spots, soyouneedtobecareful,especiallyifyouaretakingchildrenordogsupwithyou for a hike. (I routinely see many dogs off-leash, despite the trail rulesrequiringthemtobeon.MostdogsIseeuptherearewellbehavedandstayonthetrail,soitisnotmuchofanissue.Wehavetwodogs:Maggie,isaverywell-behavedtraildogandstaysonlytwoorthreefeetfrommeatalltimes.Theotherdog,Met,tendstowandersoshestaysontheleash.)

Once you complete the crest portion of the trail, it descends toyour right and switchbacks down to the valley floor. On your return to the

�� coloradorunnermag.com March/April 2005

Hit the Dirt...

trailhead,youpassaseriesof lakesand thereareacoupleofbailouts, if you find that you can’t finish the run. Many hikers andrunnersturnaroundbeforethetraildescends,makingitanout-and-back.Ontheirreturntrip,theygetthebeautifulviews(in the opposite direction now) for another 30-minute stretch. Whilethisisaprettierwaytorunit,completingthewholeloopismuchmorechallenging.Eventhoughyouheaddowntothevalley,andlowerelevation,thetrailgoesthroughtwobigups-and-downs,thatcrispyouralreadyfriedlegs.

Any time Ihave run this trail I amalwaysamazedathow fatigued I am the restof theday.Thereare few trailsaroundofthislengththatwillsapmyenergyliketheCragCrest.Iwouldavoid it if the focus foryourweek is speed,becausetheelevationputsagreatbiggovernoronyourheartandlegs.If, however, you are trying to build strength or just want anamazing run with drop-dead views, you should definitely visit theGrandMesa.

Togetthere,takeI-70totheColoradoHighway65exit to the Grand Mesa. Take Highway 65 about 35 miles all the way to the top of the Mesa until you see Island Lake onyourright.Thetrailheadisaquartermilefurtherdownonyourleft-handside.

John Weirath is a (very slow) ultra-runner and cyclist in Grand Junction. A physical therapist and endurance coach, he can be reached at [email protected].

Is there a trail you would like to see featured in Colorado Runner?

If so, tell us about it. Email [email protected].

Sunday, May 8, 2005 ~ 1:00 PMGlenwood Springs, CO

A one mile run/walk begining at Glenwood Medical Associates

1830 Blake Street.

All participants receive a goodie bag, fi nish line rose, a piece of homemade apple pie, and a chance for age group

awards.

Men, Women, Familes Welcome!Do This One For Mom!

First race in the 2005Glenwood Charity Race Series

www.glenwoodraces.com

Register at 970-945-2632 or [email protected]


�� coloradorunnermag.com March/April 2005

The Lighter Side...

by Ruth Hess

Boston. The pot of gold at the end of my rainbow. I have seen the colors stretched out in the sky before. Each layer representing the hard

work; the seemingly endless long runs.

Last year I pulled myself along the colored arcs. It was difficult, yet I saw the red, orange, yellow and green as the training wore on.

Pulling myself along arches of green, blue and indigo. Almost there. Cold, lonely, snowy long runs completed - struggling towards the violet. Then the bolt of lightning struck my rainbow sending the silvery glitter

raining towards the earth. As the ground shimmered up at me I wondered... was it smirking at me? Should I have known? Running had never

been so hard before?

Monday morning I set out once again. Baby steps each weekday culminating with the weekend long runs. The trek up the red arc begins with

ten miles. Each week pushing harder and farther along the transparent paths. Some days will be clear and the colors vibrant. As I run, my body

will flow and I will feel myself gliding along the rainbow layers.

I know that there will be the cloudy, dreary days when the illusion is not visible - even to the minds eye. Why am I doing this? Where are the

colors? All I see is grey. The clouds weighing me down, making me heavy and slow. I need my colored streamers floating in the sky to pull me along.

Somehow, this year feels different. My body, rejuvenated after recovering from the fractured femur. I am refreshed and ready to begin the

journey up and over. In April, when you hear the clinking and clanking sound of coins, picture me playing in my pot of gold at the end of my

rainbow.

My Pot Of GoldPhoto by Victah/www.photorun.net

Denver 1685 S Colorado Blvd (303) 759-8455 Aurora 6554 S Parker Rd (303) 766-3411 Co Spgs 107 E Bijou (719) 632-2633 Lkwood 437 S Wadsworth (303) 991-1851

Club Discounts Rainbow Rewards Race Registration High School Discounts Knowledgeable Staff Commitment to Service FREE Video Gait Analysis Large Selection of Shoes

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Ourphysicianshavetheexpertiseinsportsmedicineandathleticstodiagnosisyouracuteinjuryorchronicproblem.Theirskillinworkingwithsportsinjurieswillstartyouonyourroadtorecovery.Mostinsuranceplansaccepted.

ACertifiedAthleticTrainerwillevaluateyourinjuryandbegintreatment.Samedayappointmentsavailable.

Ourmultidisciplinaryteamofexpertsunderstandsyourdesiretocompete.Theywillworktogethertohelpyourecover

fromyourinjuriesquicklyandreturnyoutotrainingassoonaspossible.

Physiologytestingandgaitanalysiscanhelppinpointareasyouneedtoworkonsothatyoucanachieveyourmaximum

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