Issue 3

COLORADO RUNNER™

Vol 1 - Issue 3: January/February 2004

$3.00

Colorado’s Running Magazine www.coloradorunnermag.com

Colorado Runner28 Tecoma CircleLittleton, CO 80127

Magic Moments in Magical Kenya

Also Inside:

Jumpstart Your Training

The Youth IssuePRSRT STDUS POSTAGE PAIDDENVER, COPERMIT NO. 239

January/February 2004: 3www.coloradorunnermag.com

HAVE AN OPINION?Colorado Runner

28 Tecoma CircleLittleton, CO 80127

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COLORADO RUNNER™

Vol 1 - Issue 3: January/February 2004

On The Cover: Start of the girls high school 4A cross country championships in Colorado Springs

The Fast LaneScott Larson...Page 7

Snowshoeing 101Everything You Need To Know...Page 8

On The RunKenya’s Safaricom Marathon...Page 10

Training SmartsJumpstart Your Running Routine...Page 13

Children’s FitnessA Case for Taking Responsibility...Page 42

Running Shorts...Page 9

Avoiding Injury...Page 12

Race Reports...Page 14

Race Results...Page 34

Race Calendar...Page 38

Age Group Experts...Page 41

Hit the Dirt...Page 43

The Lighter Side...Page 46

Features

Departments

Above: Runners at the Rim Rock Run 37K in Grand Junction

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PublisherDerek Griffiths

[email protected]

EditorJessica Griffiths

[email protected]

Contributing WritersAndy bupp

Freddi carlipRandy Lindsey

Neal HendersonJoyce rankinJeff recker

Ken SheridanJake Thamm

[email protected]

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Colorado Runner is a registered trademark. The contents of Colorado Runner can-not be reproduced, in whole or in part, without written consent of the publishers. Unsolicited manuscripts, photographs, race results or other materials are welcome. They can only be returned if accompanied by a self-addressed envelope. 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 ad-dress changes to the above address because bulk rate mail will not be forwarded.

Hello Runners!

A new year is here, bringing with it a new chance to lower your 5K PR or to train for a marathon. I hope your winter training is going well and that you’re sticking to your New Year’s fitness resolutions after a month of holiday gorging! This is “The Youth Issue” with several features focusing on Colorado’s younger runners. We have race reports from the high school cross country championships in Colorado Springs, several college cross country meets and the Girl Scouts 5K, which had hundreds of young runners. We also have an article focusing on a common injury in youth runners, as well as an article about children’s running and how parents can help their kids stay active and eat well. As we celebrate the new year, Colorado Runner wants to bring more recognition to runners around the state. That’s why we’ve started a racing series where runners can compete for prizes and for a moment in the spotlight. The series highlights road races throughout Colorado and we hope you have fun competing in your age group. You’ll be able to track your progress through the year by checking the results listed in each issue.

For those who love FREE STUFF... we are giving away a pair of snowshoes for our magazine subscribers this month. Good luck on winning! Have fun training! Derek

Letter from the Publisher CREDITS

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personal fit.personal fit.Fleet Feet Sports is dedicated to meeting the needs of runners of all ages and paces. Since 1976, we have provided expert service and the finest selection of footwear, apparel and accessories. Visit one of our Colorado locations and discover the Fleet Feet difference.

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6: January/February 2004 www.coloradorunnermag.com

By September, Larson was back on the race circuit with a win at the Boulder Backroads Half-Marathon. He set a blazing course record time of 1:06:31. The win gave him a confidence boost for the upcoming New York City Marathon in November. “I was ready to roll,” he said, “but unfortunately it got too hot.” Larson raced through the first half of the race in 1:05:49, then fell back during the second half as temperatures began to climb. He was able to clinch the third American spot in 2:23:10. Not bad for one of his slower races, but not the time Larson was hoping for either.

During his younger years, Larson never had dreams of becoming a professional runner. He grew up in Boulder and graduated from Fairview High School in 1989 as a soccer and basketball player. He attended the Colorado School of Mines for one semester, then transferred to the University of Colorado. He decided to try out for CU’s cross country team as a sophomore, hoping to grab one of the walk-on spots. “It was a spur of the moment thing,” he said, “but I was able to make varsity that year.” And a star was born. Larson went on to become a collegiate All American.

By 1997, Larson was ready to try longer distances. He debuted in the marathon with a 17th place finish at Chicago, running his current marathon PR of 2:14:57. In 2001, he set a PR in the half marathon by racing to a 1:03:08 finish at the World Championships as the top American. That same year, he became the U.S. marathon champion at the New York City Marathon. “That was the highlight of my career so far,” he said, “but I think my best marathon is still ahead of me.”

For now, Larson is concentrating on running fast at a half marathon in San Diego in January, then the U.S. Olympic Marathon Trials in Birmingham, Alabama in February. He admits that the marathon is a challenging event because you can train for months and then “one little thing will go wrong.” He trains at a staggering intensity, putting in 130-mile weeks in his quest for speed and endurance. His week begins on Sunday with a 20-22 mile long run. Monday, Thursday and Saturday are “easy” days with two daily runs totaling 16-18 miles. Tuesday is for short intervals on the track. Wednesday calls for a medium long run of 15-18 miles. Friday is the day for longer track intervals. In addition to the grueling routine, Larson likes “to get plenty of sleep,” although as far as the diet goes, “I can pretty much eat whatever I want!”

The Superior resident says he’s enjoying Colorado’s winter weather and he likes to train at his parents remote cabin near Fairplay. “I love going up there and training. You get away from all of the little daily things you’re always worried about.” At 10,800 feet, he says the views are breathtaking and there are plenty of dirt roads and trails to discover.

And although running definitely takes up most of his time these days, Larson does have a few other interests. “I love to ski and I like going up in the mountains to camp.”

The Fast Lane

Scott Larson

Former U.S. marathon champion Scott Larson has had a tough year. He suffered from heat stroke during the Falmouth Road Race in Massachusetts in late August. “My body temperature actually got up to 108 degrees!” he said. For most people, a temperature that high would have been critical,

but doctors say Larson was able to pull through it because of his superior athletic conditioning.

Victor Sailor

January/February 2004: 7

For those of us who love to run, sometimes winter can get in the way. Slick roads, sketchy footing, and snow covered foot bombs on the trails can make your run

more like a survival test. But you can’t just sit around and wait for spring, and besides, that snow is so inviting. So, why not take advantage of it? If you haven’t tried snowshoeing to invoke the endorphin gods, ‘tis the season. The saying goes, if you can walk, you can snowshoe. And if you like to run, and if the snowshoe fits……..

With the right equipment, you can make your snowshoeing an incredible aerobic experience and you may find parts of your legs that wake up for the new challenge. (They’ll let you know afterwards). The snowshoeing part itself is easy – with the right gear. One foot in the front of the other and pretty soon you’re rediscovering your favorite trail under a cover of white. If you’re new to the sport, here are some of the things you should look for in a good snowshoe.

Like skis or running shoes, the right snowshoe can really make a difference in your outing. Perhaps the single most important consideration for running on snowshoes is the binding. Look for a design that fits your foot and has components that are waterproof so they won’t stretch or freeze after they’ve become wet. Bindings that use nylon webbing have a tendency to loosen if they get soaked from either sweat or melting snow. Also, look for bindings that cinch for a tight fit, but without pressure points from straps or buckles.

The size and shape of a snowshoe can also make it more or less enjoyable to run in. If you’re running for exercise, the more ergonomic the snowshoe is designed, the better. Snowshoes were originally intended to keep you from sinking up to your waist, but if you’re running on packed trails, floatation will not be your primary consideration. Rather, you’ll focus on maneuverability and stride ease. Also, look for shoes that are symmetrically shaped (if you cut the shoe lengthwise in half, both halves would be the same), because symmetry is equated with balance. If you have a tendency to pronate or supinate, an asymmetrically shaped shoe can exacerbate the proclivity. Check for a comfortable fit while you’re in the store, walk around and test your feet in them, because when you get on the trail, any discomfort or pressure points you may sense in the store will be magnified outdoors.

Weight of the shoes is also a consideration. The lighter the shoe is the less you’ll have to haul around. On the other hand, durability and quality of construction can impact your experience as well. It’s great to have a feather light shoe, but if it falls apart after your first mile, well…..you get the idea. So choose a shoe that has quality components and is still relatively lightweight, and ideally, a balanced snowshoe that allows you a natural stride.

Finally, traction. If you’re running on hard snow, or ice, or even frozen mud, you’re going to appreciate the traction a good snowshoe can give you. Running in snowshoes is harder than running on pavement (without snowshoes). You don’t really want,

or need, big crampons when you’re running – just enough to keep you from slipping and sliding. Besides, larger claws add weight. Most high quality running snowshoes feature either aluminum or titanium claws. Both are lightweight and very durable. The aluminum claws are much less expensive, but weigh slightly more than titanium. Most “running and fitness” models are between 20 and 25 inches long, and 7 to 8 inches wide, and weight between 2 and 2.5 pound per pair. Prices range from $150 to $400 per pair.

After a few snowshoe runs, you may develop a strong affinity for the sport, so where do you go with it? Fortunately, in the state of Colorado, you can find a number of competitive events almost every weekend throughout the winter. There are even national and just recently, international competitions held in a number of locations around the world. There a number of web sites and regional sports publications that post the events and if you go, there are often snowshoes you can “demo” for free provided by many of the manufacturers. Try a variety of them and pick the one that’s right for you and the way you run. There are also a number of events held at night where the trails are marked by glow sticks. It can be a wonderful experience, and usually afterwards, there are prizes, parties and of course, awards for the winners. But just participating has its own reward.

Jake Thamm is the owner of Boulder-based Crescent Moon Snowshoes. If you’d like to find out more about snowshoes or events, email him at [email protected]. To win a free pair of Crescent Moon Snowshoes, check out page 9.

by Jake Thamm

What’s All This I Hear About

Snowshoeing?


Start of the Beaver Creek Snowshoe Advernture Race

Running ShortsDoDo you

Area Olympic Marathon Trials QualifiersMale:

Alan Culpepper Louisville, CO 2:09:41

Eddy Hellebuyck Albuquerque, NM 2:12:47

Peter De La Cerda Alamosa, CO 2:14:41

Scott Larson Boulder, CO 2:15:26

David Morris Albuquerque, NM 2:15:27

Teddy Mitchell Albuquerque, NM 2:16:00

Scott Goff Boulder, CO 2:16:36

Shawn Found Boulder, CO 2:18:29

Chris Banks Albuquerque, NM 2:18:52

Art Siemers Arvada, CO 2:18:52

Eric Mack Boulder, CO 2:20:09

Patrick Muturi Lafayette, CO 2:20:43

Brantley Lutz Albuquerque, NM 2:20:55

Sean Nesbitt Boulder, CO 2:21:30

Women:Colleen De Reuck Boulder, CO 2:28:01

Deeja Youngquist Albuquerque, NM 2:29:01

Katie Blackett Boulder, CO 2:40:25

Erica Larson Los Alamos, NM 2:41:42

Brenda Graham-Gray Rock Springs, WY 2:44:22

Patty Murray Boulder, CO 2:44:27

Shelly Steely Albuquerque, NM 2:44:51

Madeline Tormoen Col. Springs, CO 2:45:30

Nadia Prasad Boulder, CO 2:45:41

Heather Hunt Englewood, CO 2:46:07

Nicole Kulikov Ft. Collins, CO 2:46:34

Nikole Johns Ft. Collins, CO 2:47:24

Mary Dolan-Cote Snowmass Village, CO 2:47:55

Tanya Poel Boulder, CO 2:47:56

Marie Boyd Albuquerque, NM 2:48:00

Full list at www.usaldr.org

Crank up your computer and crank out a few words about your best or worst snowshoe experience. Never tried it? No worries. Tell us why you want to start.

You don’t have to be Shakespeare to win. Just scribble out a few thoughts and email them to [email protected]. You can also send a letter to:

Colorado Runner28 Tecoma circle

Littleton, CO 80127.

The deadline for entries is Feb. 10. Please include your name and phone number.

Crisp mountain air... Fresh powder... Views for miles...

This experience can be yours when you win a FREE pair of Crescent Moon Snowshoes

(a $239 value)!Only magazine subscribers are eligible to win.

It’s our way of saying thanks!

crescentmoon®

www.coloradorunnermag.com January/February 2004: 9

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On The Run

Magic Moments in Magical Kenyaby Freddi Carlip for the Running Network

Defining moments come in many guises. Some present themselves in the ordinary; others in the

less than ordinary. A defining moment for the summer presented itself at the Animal Kingdom at Walt Disney World in Orlando in January. My room at the Lodge overlooked the “savannah,” with giraffes and zebras roaming about. I was at a low point, after having a personal crisis a few days before. The warmer weather helped lift my mood, as did watching the animals and fantasizing about being in Africa, away from the difficulties I was dealing with.

As I stood on the balcony of my room one evening at dusk, I laughed and thought, Enjoy this, Freddi. It’s the closest you’ll get to Africa in your lifetime.

And, at the end of June, I stood outside my room at the Aberdare Country Club in Kenya, and thought to myself, Enjoy this, Freddi. You’re living a dream. Life has a way of telling us about the future. We only learn that, though, when we look back.

By mid-March, my personal crisis had passed and life was good. And then it got even better when I read the e-mail about

the possibility of going to Kenya to cover the Safaricom Marathon and Half-Marathon at Lewa Wildlife Conservancy. The chances of being chosen for the trip seemed slim. Why me? Why not?

That’s right, why not? After putting the idea of a trip out of my mind, I got another e-mail saying, “Congratulations, you’re going to Kenya!” I was stunned. I was happy. I was waiting for another e-mail telling me it was a huge mistake. But it wasn’t and, by the end of April, I was caught up in a whirlwind of shots, travel clinics, visa applications, and itineraries. The Kenya Tourist Board, along with Marathon Tours & Travel, were sponsoring my trip. My questions to Maisa at the KTB and Julia at MT ranged from the best anti-malaria drug to the best places to run. I had visions of game drives, game walks, camping at Lewa; me, learning the secrets of speed directly from the Kenyans; a kid from South Philly, communing with lions, tigers, and…giraffes. And not in Orlando! Only a few days before my scheduled departure, the US embassy in Nairobi was closed because of threats of possible terrorism. People were strongly advised to stay away from Kenya. I remained steadfast in my decision to go. I was undaunted. And off I went, ready to live my African adventure.

All of the accumulated trepidation heaped on me by concerned family and friends melted as I walked off the plane in Nairobi. I was met at the airport by a gracious and friendly Kenya Tourist Board representative. Kenyans are among the warmest, friendliest people I’ve met. They have a wonderful sense of humor and want to do all they can to make your Kenyan experience top-notch.

Destination: Aberdare National Park

What a glorious ride from the Norfolk Hotel up the Mweiga hill to the lodge in Aberdare National Park. Warthogs and monkeys were playing on the golf course. Mt. Kenya was visible through the mist; the view was breathtaking. Peacocks and peahens were strutting by the patio. We were staying on a private game sanctuary. This wasn’t Disney World. This was real. So real, that during our game walk, we were awe-struck at the sight of giraffes and zebras running together, and antelope grazing. This was their home and we were the guests.

The evening gave us another kind of opportunity - the chance to see the animals of the night, if we were lucky. Off we went in an open jeep, with flashlight and guide, driving

through fields, on rutted roads and rocks, intent on what we might see - Eyes…bright glaring eyes…staring back at us, as the beam of light held steady. The sight was surreal and beautiful. And then the eyes moved and a cheetah stood and stretched. It was a moment frozen in time. And there was more to come.

The Ark is part of Aberdare - altitude 6,400 feet. The animals are free to roam at will. The humans must stay inside, in the lodge, and watch; the reverse of a zoo. I stood on the deck of the Ark, and watched as a herd of elephants made their way to the watering hole next to my perch. There must have been 20 or 30. Water buffalo came by to drink, too. One minute the watering hole was free of animals, and then, as if out of nowhere, they’d descend. I was transfixed.

Now we were about to begin the last leg of our adventure, the 55,000-acre Lewa Wildlife Conservancy where the marathon and half-marathon were to be run. The race benefits the Tusk Trust, a charity based in the United Kingdom. Bruce Tulloh, the race director, spoke to our group about the race and the Trust. Not only are the animals a prime concern, so is the Lewa community. Through the Trust, funds from the event go to schools, hospitals, and wildlife security, as well. Our group raised over $20,000 for the Tusk.


Race Day!

The start area was filled with people milling about, typical of any race, anywhere. I’ll finally learn the secret to Kenyan running, I thought. I was running 5K of the marathon and then heading to the finish. My plan was to run from the back and to talk with some of the runners. I did have a number for security reasons. This may have been a race, but it wasn’t just a race. We were running in a wildlife reserve and the wildlife had the right of way. The runners had to be tracked, not the animals. There were spotter planes overhead, ready to chase animals if any got too close to the runners. Guards dotted the course, too. Safety of the animals, both human and non-human, took top priority.

We heard voices over a loudspeaker. It was starting time! And off we went, running on narrow, rutted, dusty dirt roads, a steady stream of runners weaving their way through Lewa, being cheered and encouraged. The view was spectacular: a cloudless sunny sky, mountains in the distance, hills where giraffes were frolicking and zebras were running. There were countless hills and no shade from the African sun. The Safaricom Marathon and Half-Marathon are great testers of will, determination, and endurance.

As the field spread out, I began looking for runners who might be interested in some personal encouragement and a chance to tell their stories. There was Chris, who lived in Nairobi, having moved there from Great Britain. He’d been running for years and enjoyed coming back to Lewa for the marathon. And Theresa, running smoothly and easily. She had moved to Nairobi from Las Vegas to work for a large corporation. She told me that doing

long runs in Nairobi was difficult, but she loved running there and loved living there. Another woman hadn’t traveled as far. She lived in Nanyuki, much closer to Lewa, and was running the half. She’d done it last year and loved it and had looked forward to an encore.

At the 5K mark, I exited the course and stood by the aid station. This was where the runners looped back and I got to see the leaders. What added to the excitement for me, was seeing the lead Kenyans running in their native country. They seemed to be at one with their surroundings, and their running looked effortless. The middle-of-the-pack Kenyans looked like mid-packers anywhereworking hard, the effort obvious on their faces. The volunteers at the aid station began to be overwhelmed as large numbers of runners grabbed for the cups. I offered my help and it was gladly accepted.

By the time I got to the finish, the post-race festivities had begun. The food and drink were plentiful as runners and spectators walked and talked. I could hear snippets here and there: “It was so hot…the course is really tough…did you see the lion?…the volunteers along the course were wonderful…the course is amazing…it’s a surreal experience and one not-to-be missed…I want to come back next year.” People were tired and achy and hot, but they were thrilled to have conquered Kenya’s Safaricom and helped the Tusk Trust continue its work.

The winners, as expected, were Kenyans: In the marathonCalleen Areba (3:07:26) for the women and Simon Arusi (2:25:40) for the men. The women’s winner for the half was someone very familiar to anyone who pays attention to the running scene, Catherine Ndereba with a 1:21:01. The men’s winner was David Wachira, a Kenyan who lives in the United States (1:10:33).

Reliving the Moments Our group gathered on the porch of the lodge. We talked. We laughed. We shared stories of our day. We were tired but we didn’t want the day to end. The next day would see us heading in different directions, some extending their stays in Kenya, others heading home.

I carry my memories of Kenya deep inside. When life gets overwhelming, I focus on those memories, and again, I am transformed. Kwaheri.

For information on traveling to Kenya, contact the Kenya Tourist Board, PO Box 59159, Minneapolis, MN 55459; (866) 44-KENYA. For information on the Safaricom Marathon, contact Marathon Tours & Travel, (800) 444-4097, www.marathontours.com.

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Avoiding Injury

Cure Runners Kneeby Dr. Ken Sheridan

Patello-femoral joint dysfunction syndrome, also known as “runner’s knee”, refers to tracking problems

between the knee cap (patella) and the upper leg bone (femur). The underside of the patella is shaped like the bow of a ship, and rides in a groove created by the femur (upper leg bone). The contact between the patella and the groove (femur) is called the patello-femoral joint. The knee cap slides up the groove when we straighten our knee and down the groove when we bend it.

A normal functioning patella runs down the center of this groove. If the patella begins to run too much to the inside or outside of the groove, it increases pressure along the underside of that portion of the knee cap. This eventually leads to roughening of the cartilage overlying the bone, clinically known as chondromalacia patella.

Chondromalacia pain usually begins as a diffuse “pressure” under and around the patella, often accompanied by a grinding noise present when going up or down stairs after your longer runs. It progresses to a constant dull ache with sharp pain on the stairs.

There are three factors which determine if the knee cap runs along the center of the groove. These are the “Q” angle, the degree of “pronation”, and tightness or uncoordination of the quadriceps muscle group.

Both increased “Q” angle (see figures I & II) and overpronation cause someone to be “knock kneed”. This changes the direction of pull by the quadriceps, causing the patella to be pulled more to the outside of the groove and grind. Increased “Q” angle is more prevalent in women due to their wider hips, particularly if their gluteal (butt) muscles are weak or inhibited. Stretching out the groin muscles will help the gluteal muscles work more efficiently. Overpronation can be helped by choosing running shoes with extra medial support such as a stability or motion control shoe. Check out your local specialty running store for recommendations.

Tightness and uncoordinated function of the quadriceps muscle group can be present for some time before surfacing with training errors or different stresses placed on it by other activities like cycling. Imbalance typically presents as weakness in the part of the quadriceps muscle group on the inner (medial) aspect and over activity of the outer (lateral) aspect of the knee. This imbalance can lead to pain on the lateral aspect under the knee cap from the rubbing, or on the medial aspect from

the knee cap slamming into the inner side of the groove as the knee straightens. Tightness causes increased downward pressure on the patella, forcing it deeper into the groove and grinding results.

During growth spurts the bones lengthen before the muscles, which lead to increased muscle tightness and relative weakness as they lag behind bone growth. The result is a decreased threshold for injury in middle and high school athletes during periods of accelerated growth, and can be helped by a proper stretching program.

WHAT TO DO?

Start with stretching the quadriceps muscle groups. All stretches should be held for 20-30 seconds and performed 5-6 times throughout the day.

1. While standing, bend one knee and grasp the ankle, keeping your knees together. Pull back until you feel a comfortable stretch on the front of your thigh. Now contract the gluteal (butt) muscle on the side with the knee bent to accentuate the stretch (figure III).

2. Kneel down on your right knee, move left foot out in front. Reach back with your right hand, grasp and lift your right ankle off the floor. Lean forward in a lunge position towards your left foot.

You can do a self massage of the outer aspect of your quadriceps by rolling it along a foam roll (see figure IV). These rolls are becoming more widely available, and we recommend medium stiffness instead of firm, the most widely available. If you have a foam roll and it is too painful to perform this maneuver, fold up a towel and place it overtop the roll for added padding. Roll your leg up and down the roll for 1-3 minutes as tolerable. This will be painful the first 2-3 times you perform it, but it will get easier.

Myofascial release and exercises to coordinate the quadriceps muscles are all part of a well-rounded treatment plan, and unfortunately, beyond the scope of this article. If these measures do not provide relief after 2-3 weeks, consult your local sports medicine specialist.

Dr. Ken Sheridan is a local road and trail runner who enjoys competing in a variety of events, from marathons to duathlons. He practices at ActiveCare Chiropractic & Rehab in Golden, a clinic specializing in sports injuries. To ask him your injury questions, call 303-279-0320.

Figure I & II

Figure IV

Figure III


Training Smarts

A runner that I coach actually PR’d at a ½ marathon after only 4-weeks of running! In the month prior, she was water running, cycling, and using an elliptical trainer as she recovered from a broken toe. Fortunately, you don’t have to break your toe for cross training to work for you too!

by Neal Henderson

Jumpstart Your Training

As runners, there has been a great deal of information regarding the importance of cross training aimed your direction. Of all of the reasons that have been given, reducing the chances of over-use injuries would probably be the single most important one of all. As any serious runner knows, injuries are never good for you. With that in mind, learning from your mistakes (or others’) is what can make you both a smarter and faster runner.

Coming from a multi-sport background, cross training is the basis of my training as a triathlete. I would contend that cross training is not only good for runners…it is essential to include in your training if you want to be the best runner you can be.

The foundation of performance for any endurance athlete is your level of aerobic fitness. Simply defined, aerobic fitness is the ability of your body to take in and extract oxygen from the environment to produce energy within our muscles. The more energy we can produce, the more work that can be done – period. For runners, the work that we do is, well, running.

To run faster requires you to do one of more of the following:

Improving your running technique

will help you improve #3. Points 1 and 2 can be improved not only with running, but also by cross training!

Many runners have heard about periodization, or simply put – altering the intensity of your training over time. As many coaches in the world of endurance sports believe, the volume of your aerobic foundation is what enables you to reach your true potential as an endurance athlete. This aerobic foundation is built not only within each season, but continues to improve for years with proper training. The best part of this aerobic foundation is that you can build it by doing more than just running! Any activity that is sustained and aerobic can help you build your aerobic foundation. Some basic examples include: bicycling, hiking, snowshoeing, and cross-country skiing. The best time to use these alternative exercises is during the off-season to maintain aerobic fitness while taking a break from running, and during your base building season as your training volume (hours of exercise each week) is increasing. All of this allows you to effectively train more, with less impact and injury potential for your legs!

Depending on your race schedule, your base training should probably begin in January. Luckily, for those of us in Colorado there are lots of winter cross training activities available to help improve our aerobic fitness during the base season. If you’re starting with a new activity, be sure that you are using safe equipment and start off using proper technique. Going hard is not necessary! All of your base training work should be primarily aerobic, e.g. at conversation pace. The low intensity work will help build your muscular endurance, improve the body’s ability to use fat as a fuel, and help reduce the amount of lactic acid that the body produces at higher speeds. Building your base will pay dividends down the road.

For bicycling, make sure that your bike is tuned, you always wear a helmet when riding outdoors, and your bike fits you. For cross-country skiing, make sure that your equipment is all in good condition and take a lesson or two to be sure that you are using proper mechanics. In cross-country skiing, there are two basic styles: classic or diagonal stride, and skating technique. For snowshoeing, all you need is a pair of snowshoes and some snow. Hiking in snowshoes and regular hiking

are better base training activities than running in snowshoes, as the intensity is much lower – unless you are super fit!

During the base season, I know many endurance athletes that spend about ½ of their training on cross training activities. As the spring comes closer and the racing season nears, the amount of cross training decreases. To prolong your fitness and running performance, aim toward maintaining about 10-20% of your training volume in sports other than running. Often, I encourage the single-sport athletes that I coach to use cross training to more effectively recover from hard sessions and races (example: easy bike ride the day after a race), and also to add in an extra intensity day for those who are more injury prone. Expanding your horizons on cross training is not only good for the body – but also great for your mind! Learning a new skill and seeing different scenery are two more great reasons to get out there and cross train your way to better performances in 2004!

Neal Henderson is a professional triathlete, expert coach, and the Coordinator of Sport Science at the Boulder Center for Sports Medicine. He is the ultimate cross trainer and can seen across the U.S. competing in endurance sports ranging from 5Ks to winter triathlons. He can be reached at [email protected].

1. Produce more energy from the aerobic system 2. Improve muscular endurance and lactate tolerance 3. Expend less energy to run a given pace


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Girl Scouts 5KWashington Park, Denver, CO

October 26, 20032389 Finishers

Hundreds of kids running through Denver - it’s a sight not often seen with today’s video game playing, television watching youth. An impressive number of kids and parents ran in the sixth annual Girl Scouts 5K. It may have helped that the race was scheduled for the morning after daylight savings time ended, so getting up to run the 9:30 event wasn’t quite as painful as usual. Event organizers say the run is not a fund raising effort, but an event held to help girls grow strong and start a lifetime of healthy habits. A free fitness fair followed the run where kids could try new sports, including fly-fishing, field hockey, gymnastics and lacrosse. Bernie Boettcher of Silt ran away from the field to win by 90 seconds in 17:05. He was running his third 5K in three days (1st at the Scream Scram, 3rd at the Manitou Springs Mayor’s Cup and 1st at the Girl Scouts 5K). Ultra runner Eric Binder of Littleton (18:38) finished second. In the women’s race, Tania Pacev of Littleton (20:18) was unable to pull a weekend double (she won the Scream Scram) as Denver’s Noreen Shea beat her to the line in 19:29. Darby Dale-Burger of Evergreen (21:33) finished third.

Thousands Run and Walk the Girl Scouts 5KMale Overall

1. Bernie Boettcher 17:052. Eric Binder 18:383. Ric Rojas 18:464. Gavin Slater 18:525. Bill Mills 18:596. Jay Survil 19:007. Alex Perry 19:038. Ken Applegate 19:049. Jon Turner 19:0510. Bob Van Longenhoven 19:1411. Cory Lampshire 19:2512. Matthew Meehan 19:2913. Kyle Kisser 19:4314. Glenn Erickson 19:4415. Ash McDavis 20:0616. Joey Pettit 20:1317. Steve Coen 20:1518. Jim Wason 20:1719. Quayle Hodek 20:1720. Jack Burger 20:2721. Douglas Kretzmann 20:4622. Neil Cestra 20:5723. Roger Haden 20:5924. Tom Zeiner 21:0725. Rob Gray 22:0026. Mark Vescio 22:0027. Mike Lee 22:0628. David hughes 22:1429. Ryan Ellis 22:1630. Victor Akin 22:2131. Paul Peterson 22:2732. David Hoyt 22:3533. Garret Lee 22:4134. Steve Jensen 22:5835. Jeff Jensen 22:58

Female Overall1. Noreen Shea 19:292. Tania Pacev 20:183. Darbi Dale Burger 21:334. Julie Raffety 21:525. Sharon Linne 21:586. Jayme Bannon 22:027. Rosemary Smith 22:488. Patti Bauman 23:039. Laura Kinney 23:1610. Laura Hollenbaugh 23:2411. Joanne O’Shea 23:3412. Leslie Mitchell 23:3413. Libby Voss 23:4814. Meredith Davis 23:5515. Mary Schwappach 23:5716. Shannon Ozaki 23:5917. Alice Tankersley 24:0418. Michelle Sukle 24:1219. Julia Logan 24:3520. Emily Barlow 24:4021. Clare Hiatt 24:4222. Megan Eck 24:4623. Kathy Gannon 24:4924. Abbie Wade 24:5025. Diane Deering 25:0526. Carolyn Reagin 25:1227. Nada Petkovic 25:1328. Therese Lewis 25:2029. Gayle Green 25:2130. Michelle Strode 25:2431. Liz Cohen 25:3132. Heather Hill 25:3733. Cynthia Shannon 25:4634. Sheila Scanlon 25:4935. Laurie Willimams 25:55

Full results at www.boulderroadrunners.org

Kids made up a big part of the field at the Girl Scouts 5K14: January/February 2004 www.coloradorunnermag.com

AT THE RACES

Scream Scram 5KWashington Park, Denver, CO

October 24, 2003First 100 Scored

From a German bar maiden to a Steve Prefontaine look alike to the Wizrd of Oz cast, the Scream Scram 5K let normally civilized adults dress up and run crazy. The race was an event for the entire family to enjoy with little ghosts and goblins running in the 100-Meter Spooky Sneak. The Halloween celebration took place just before sunset in Denver’s Washington Park as a benefit for the Colorado Chapter of the National Multiple Sclerosis Society.

“The Scream Scram is a great way to kick off the Halloween weekend,” said Lora Ledermann, Founder, Owner and Creative Director of the Scream Agency. She was in costume as a Peter Pan character at the race. “The event is fun, safe and healthy.”

Raising money for the NMSS is especially meaningful to Ledermann because her mother has MS. “I can’t think of a better cause,” Ledermann said. “People can help out a great organization while having fun.”

Bernie Boettcher made the trek from his home in Silt to compete. Dressed up in a creative costume (although I still can’t figure out what he was supposed to be), Boettcher easily won the 5K race in in a time of 17:09. Fort Collins’ Austin Lampros ran a good race to finish second with a time of 17:31. Edward Steinhauser (17:43), Scott Fliegelman (17:56), and Ryan Wess (17:59) all broke 18 minutes.

The women’s race was a tighter competition. U.S. 100K team member Tania Pacev of Littleton won in 20:09. Rachael Liginbill of Denver was just eight seconds back in 20:17. Laurie Edwards of Boulder (20:39), Jennifer Wood of Lafayette (20:52), and Darby Dale-Burger of Evergreen (21:10) all ran sub-seven minute pace to finish in the top five.

Male Overall 1. Bernie Boettcher 17:092. Austin Lampros 17:313. Edward Steinhauser 17:434. Scott Fliegelman 17:565. Ryan Wess 17:596. Michael Hronick 18:097. Todd Baldini 18:168. Matt Tartar 18:189. David Rothenburger 18:2010. Christopher Anacker 18:22

Female Overall 1. Tania Pacev 20:092. Rachael Liginbill 20:173. Laurie Edwards 20:394. Jennifer Wood 20:525. Darby Dale-Burger 21:106. Diane Vanderhoeven 21:347. Leslee Hampel 21:378. Liz Swain 22:059. Angela Anderson 22:1510. Elizabeth Cohan 22:18

Full Results at www.bkbltd.com

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AT THE RACES: college conFerence meeTs

The Air Force men’s cross country team ended BYU’s string of six consecutive conference championships by winning its first Mountain West Conference title in Albuquerque, N.M. The Falcons won the meet with 37 points, four more than second-place BYU, and claimed the school’s first MWC team championship. “It’s always fun to win,” said AFU head coach Mark Stanforth. “We’re happy with what we did. We’ve had a great year.” Air Force, the last team other than BYU to capture a conference championship (the 1996 WAC title), had all five of its runners finish in the top 12. Leading the way was senior Ben Payne, who finished second overall in the 8K race with a time of 24:31. He finished 15 seconds behind the race winner, Kip Kangogo of BYU. “Ben ran very well today,” said Stanforth. “He led the way for most of the race. But, Kip just pulled away at 6K.” Austin Vigil, Bill Michel and Josh Glaab of CSU all finished in the top 10, helping CSU finish third in the team race. In the women’s 6K race, CSU and Air Force could not match BYU’s dominance. BYU won the team title with only 19 points. Katie Yemm and Michelle Carmen finished ninth and tenth to pace CSU to second. Lindsay Grose finished sixteenth to help AFU finish third.

Men Overall 8K1. Kip Kangogo BYU 24:162. Ben Payne Air Force 24:313. Austin Vigil Colorado State 24:424. Bill Michel Colorado State 24:495. Brian Dumm Air Force 24:526. Josh Glaab Colorado State 24:597. Mark Walter Air Force 25:028. Matt Adams BYU 25:079. Brian Lindsay BYU 25:1010. Nathamn Robinson BYU 25:11

Women Overall 6K1. Michaela Mannova BYU 20:592. Laura Turner BYU 21:163. Breanne Sanberg BYU 21:204. Marie Nilsson San Diego State 21:535. Lisa Antoelli BYU 21:546. Elise Greenwood Utah 21:567. Sarah Gonzales New Mexico 22:038. Rena Williams BYU 22:089. Katie Yemm Colorado State 22:1710. Michelle Carmen Colorado State 22:19

Mens Teams1. Air Force 372. BYU 413. Colorado State 534. New Mexico 1235. Wyoming 1376. Utah 173

Women Teams1. BYU 192. Colorado State 623. Air Force 1064. Utah 1245. New Mexico 1416. San Diego State 1437. Wyoming 1598. UNLV 234

The Buffs won both the women’s

and men’s races for their fifth straight sweep of the team and individual Big 12 Championship titles. The teams were paced by Dathan Ritzenhein and Natalie Florence in the Austin, Texas race.“These were tough conditions for us,” said head coach Mark Wetmore on the 80 degree t e m p e r a t u r e s and nearly equal humidity. “We had

to modify our race plan. It’s not our intention to run conservative, but we had to today.” He was not surprised that Ritzenhein and Florence made the statements that they did with their individual wins, “With Natalie finishing third here a year ago and Dathan second in 2001, their presence up front was not unexpected.” Colorado redshirt sophomore Dathan Ritzenhein extended CU’s streak of individual men’s titles to seven, when he crossed the finish line in 24 minutes, 11 seconds, a comfortable 14 seconds ahead of runner up and pre-race threat Paul Morrison (24:25) of host Texas, who finished nine seconds ahead of Buff sophomore Billy Nelson (24:34). Both Ritzenhein and Nelson claimed career best conference finishes as Ritzenhein was the individual runner-up two years ago and Nelson was fifth last year. “It feels great to win after finishing second two years ago and taking last year off,” said Ritzenhein. “I thought we finished where we should. It’s a very important race and CU always wants to win Big 12s.” The Buffs took the team title with 38 points off four runners in the top 10 and all five (all freshmen and sophomores) scorers among the top 16 finishers. The women’s team and individual race picture was much clearer with a Buff in the lead, and its top three runners among the top 10 the entire 6K loop. Big 12 Newcomer of the Year Renee Metivier took the early lead and held on until halfway through the race when teammate Natalie Florence took over. The two ran together through the 4K mark when Metivier

dropped a few places, but never lower than fifth. With the race in hand for Florence, Metivier worked her way back up to the front and closed the gap on Missouri’s Amanda Bales with a half mile to go, before really making a push with 200 meters left in the race. Just 16 seconds separated CU’s top three finishers as Florence won her first collegiate race in 21:25, just 11 seconds ahead of Metivier, who finished ticks ahead of Bales (21:36). Kalen Toedebusch crossed the finish line in fourth (21:41). “Our goal was to defend all four titles, and we did that today,” said Florence. “It was a hard race the whole time. I made my move at 3K and no one else decided to move with me and I was able to hold on for the last 3K.” The women’s 45 points was 31 ahead of Baylor (76) and Missouri (88), both considered threats to CU’s sweep prior to the race.

Men Overall 8K1. Dathan Ritzenhein Colorado 24:112. Paul Morrison Texas 24:253. Billy Nelson Colorado 24:344. Mindaugas Pukstas Oklahoma State 24:455. Matthew Chesan Kansas State 24:516. Jason Woolhouse Oklahoma State 24:537. Siverus Kimeli Oklahoma 24:568. Brent Vaughn Colorado 24:579. Matt Chance Baylor 25:0010. Bret Schoolmeester Colorado 25:09

Women Overall 6K1. Natalie Florence Colorado 21:252. Renee Metivier Colorado 21:343. Amanda Bales Missouri 21:364. Kalen Toedebusch Colorado 21:415. Stefanie Murer Kansas State 21:436. Angela Marvin Baylor 21:567. Kristin Walter Texas 21:598. Brittany Brockman Baylor 22:019. Talis Apud-Martinez Texas 22:0210. Jessica Eldridge Oklahoma 22:05

Mens Teams1. Colorado 382. Oklahoma State 913. Texas A&M 1194. Kansas 1355. Baylor 1416. Texas 1507. Oklahoma 1548. Missouri 1619. Kansas State 23110. Texas Tech 25211. Iowa State 28212. Nebraska 341

Women Teams1. Colorado 452. Baylor 763. Missouri 884. Texas Tech 1175. Texas 1246. Nebraska 1497. Kansas State 1718. Texas A&M 1949. Oklahoma 21110. Kansas 22311. Iowa State 31012. Oklahoma State 358

Mountain West CU Sweeps the Big 12

Sophomore Dathan Ritzenhein wins the Big 12 title


The Adams State College men’s and women’s cross country teams both claimed convincing Rocky Mountain Athletic Conference Championships at Cattails Golf Course in Gunnison. The Grizzly men took the top three spots and four of the top five by scoring 20 points. The Grizzly women had four of the top five runners and scored 21 points to win their second straight RMAC title. The Western State men had won the last eight RMAC titles and are 4-time defending NCAA Division II Champions. The WSC women had won the last three NCAA titles. Adams State redshirt freshman Jesus Solis claimed the individual men’s title after completing the 8K course in a time of 23:50. ASC’s Celedonio Rodriguez finished second while Matt Levassiur was third. Josh Merrick was fifth following WSC’s top runner, Chris Siemers.

WSC’s Alisha Williams claimed the women’s title after completing the 6-kilometer course in a time of 20:32. ASC’s Emily Mortensen was second just four seconds back while Rebekah Walter, Stephanie Bylander, and Beth Lee finished third through fifth, respectively. CU-Colorado Springs finished third in both races while Colorado Mines took fourth in each race.

Men Overall 8K1. Jesus Solis Adams State 23:502. Celedoni Rodriguez Adams State 24:013. Matt Levassiur Adams State 24:024. Chris Siemers Western State 24:105. Josh Merrick Adams State 24:146. Mike Nagelkerke Western State 24:237. Tim Parr Western State 25:258. Will Banks Western State 24:279. Aaron Davis Adams State 24:3010. Mohamed Aden Adams State 24:31

Women Overall 6K1. Alisha Williams Western State 20:322. Emily Mortensen Adams State 30:363. Rebekah Walter Adams State 21:004. Stephanie Bylander Adams State 21:065. Beth Lee Adams State 21:176. Kim Jacquea Western State 21:217. Victoria Martinez Adams State 21:248. Alicia Torres Adams State 21:259. Kristen Toney Western State 21:3210. Sarah Coghlan Western State 21:34

Mens Teams1. Adams State 202. Western State 363. CU-Colorado Springs 984. Colorado School Of Mines 1335. Fort Hayes State 1376. Fort Lewis 1647. New Mexico Highlands 1978. Regis 2439. Nebraska-Kearney 274

Women Teams1. Adams State 212. Western State 443. CU-Colorado Springs 894. Colorado School Of Mines 1105. New Mexico Highlands 1706. Regis 1737. Fort Lewis 1748. Fort Hayes State 2479. Colorado Christian 25410. Nebraska-Kearney 27211. Mesa State 292

Rocky Mountain Athletic Conference

WSC’s Chris Siemers finishes fourth

AT THE RACES: college conFerence meeTs

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AT THE RACES: ncAA meeTs

Ritzenheim Wins NCAA Division I XC Title

Coming off of months of injuries, University of Colorado’s Dathan Ritzenhein was finally

in fighting shape, and he proved his speed by setting a burning 4:43-per-mile pace to win the NCAA Division I Men’s Cross Country Championship. He outkicked Stanford’s Ryan Hall in the closing meters to win in 29:14 at the Irv Warren Golf Course in Waterloo, Iowa on November 24. “This wasn’t the race that I had wanted, and I wasn’t feeling too good, but the outcome was good,” said Ritzenhein. “This was a hard season and I won them all. It was hard to get back into racing after taking that much time off. Every race was hard, but this was the hardest with Ryan pushing me all of the way to the end.”

“I was pretty confident that Dathan could win it,” said CU head coach Mark Wetmore, “but it was closer than I thought it would be, but obviously he’s a huge talent. He’s a hero today.”

The race was run on a course dusted with snow and temperatures hovering around three below zero. “I was feeling tense from the weather, but it was something everyone

had to deal with,” said Ritzenhein. “You just had to adapt and adjust the race plan.”

It is just the fourth time that two different runners from the same school have won back to back individual men’s individual titles as CU’s Jorge Torres won the coveted crown in Terre Haute, Indiana last year. It is also the first time since 1987 (Joe Falcoln, Arkansas) and ‘88 (Bob Kennedy, Indiana) that Americans have won two straight individual men’s titles.

Stanford, who controlled the race from the starting gun, took the men’s team title with 24 points, the second lowest point total in race history. And despite Ritzenheim’s

victory, the Colorado men finished sixth in their poorest team finish since a seventh place effort in 1999.

In a strong showing, the Air Force Academy’s men’s team finished eighth. It is the highest national-team finish for a Falcons’ cross country team since placing second in 1967. “This is truly an incredible feat by Coach Stanforth and his runners. A Top 10 finish in NCAA Division I competition is something each member can be proud of for the rest of their lives,” said AFA Vice Athletic Director Brad DeAustin.

The Colorado women finished fifth to tie their finish from last year. North Carolina’s Shalane Flanigan won her second straight women’s title in 19:30. “As far as the women’s race, there was a crash just 200 meters into the race that took out a number of runners, Natalie Florence being one of them. That added a lot of points to our score, but she probably caught 100 people over the next 1,500 meters to make up some time. Kalin (Toedebusch) and Christine (Bolf) both ran very well. Kalin got stepped on and got a spike through her foot, but that happens in these races.” Renee Metivier’s 15th place finish was the best for a CU women’s transfer since Colleen Glyde finished 15th in 1996. Though off her 2001 runner-up finish at Georgia Tech, Metivier was happy with the results as her first season as a Buff. “I was second two years ago, but I’m very happy with 15th. I won’t be next

year (on her senior year expectations). I started out conservatively, and my plan was to stay with Natalie (Florence), but we got separated. I was about 30th at the two-mile mark and just continued to move up.” Villanova transfer Kalin Toedebusch scored as CU’s second runner for a second straight race and her 38th place finish was a career best for the junior who had run in two previous championships.

Men Overall 10K1. Dathan Ritzenhein Colorado 29:152. Ryan Hall Stanford 29:163. Gavin Thompson Eastern Michigan 29:184. Grant Robinson Stanford 29:205. Ian Dobson Stanford 29:256. Louis Luchini Stanford 29:297. Westly Keating Texas - Pan American 29:318. Alistair Cragg Arkansas 29:349. Simon Bairu Wisconsin 29:3410. Henrick Ahnstrom Northern Arizona 29:4211. Mindaugas Pukstas Oklahoma State 29:4312. Adam Tenforde Stanford 29:4513. Don Sage Stanford 29:4614. Paul Morrison Texas 29:4715. Chris Solinsky Wisconsin 29:4916. Bill Nelson Colorado 29:5417. Nathan Brannen Michigan 29:5418. Nick Willis Michigan 29:5519. Sean Jefferson Indiana 29:5820. Richard Kiplagat Iona 29:59

Women Overall 6K1. Shalane Flanagan North Carolina 19:312. Kim Smith Providence 19:433. Sara Bei Stanford 19:504. Michaela Mannova BYU 19:535. Mary Cullen Providence 19:536. Alicia Craig Stanford 19:557. Carol Henry North Carolina 20:008. Emily Kroshus Princeton 20:049. Ida Nilsson Northern Arizona 20:0610. Johanna Nilsson Northerna Arizona 20:0711. Vicky Gill Florida State 20:0912. Michelle Carson Michigan State 20:1413. Kassi Anderson BYU 20:1514. Laura Turner BYU 20:1615. Renee Metivier Colorado 20:2216. Keira Carlstrom America 20:2417. Marina Muncan Villinova 20:2518. Rebecca Walter Michigan 20:2519. Ioana Parusheva Cillinova 20:2620. Valerie Flores UCLA 20:29

Mens Teams1. Stanford 242. Wisconsin 1743. Northern Arizona 1894. Iona 2075. Arkansas 2136. Colorado 2597. Georgetown 2818. Air Force 3279. Michigan 33210. NC State 34318. Colorado State 434

Women Teams1. Stanford 1202. BYU 1283. Providence 2224. Michigan 2325. Colorado 2696. NC State 2907. UCLA 2938. North Carolina 2949. Princeton 34810. Notre Dame 35228. Colorado State 574

Stanford’s Ryan Hall and CU’s Dathan Ritzenheim at the NCAA XC Meet

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AT THE RACES: ncAA meeTs

Adams State Sweeps NCAA Division II XC Titles

“Back to the old days.” That’s what Adams State College Cross Country Coach Damon Martin said after watching both his men’s and women’s teams sweep the National Titles at the 2003 NCAA Division II National Championships in Raleigh, North Carolina. The victory ended Western State College’s run of four straight men’s titles and three straight women’s titles.

The Adams State men were led by National Champion Celedonio Rodriguez, who finished the 10K course in 30:25. Senior teammate Matt Levassiur was the next American to cross the line, finishing eighth in a time of 31:13. The title was the first for the Grizzly men since 1998 and was ASC’s collegiate record 17th all-time national triumph. ASC’s women were led by sophomore Emily Mortensen who finished fourth after completing the 6K course in 21:16. The Grizzlies scored a dominating 63-point, 38-101 win over arch-rival Western State College. Western junior Alisha Williams, winner of both the RMAC Championship and North Central Regional Championship, finished sixth overall with a time of 21:38.8. BYU-Hawaii’s Chelsea Smith won the event in 20:33.9.

The title was ASC’s 12th all time and the first since 1999.

“I’m really proud of them. They handled themselves with class and were true champions,” Martin said about both teams.

Named National Coach of the Year, Martin has now coached 14 National Championship teams. “It can be easy for me to take this for granted but today was awesome for all of us,” he continued. They worked hard all year and wanted to get it done. It’s just great to see us back on top.”

“We had to do our thing. It was exciting to see that they had done their job and then we knew it was our time,” Rodriguez said about completing the sweep. The team title was the first that any of the seven men had been involved in. “The feeling is euphoric. There is no way to explain it and nothing compares to it,” Rodriguez said about the team and individual wins.

Abilene Christian, ranked second in the nation coming in, put three runners in the top 11 and was ASC’s closest competition. Harding had Jacob Rotich and Peter Kosgei go 2-3 to finish third with 86 points while Cal State-Chico used some solid depth to finish fourth with 147. WSC was next with 150 points. The Western men were paced by Mike Nagelkerke’s 13th place finish in a time of 31:30. Senior Chris

Siemers, racing in his final race for Western, finished 21st in 31:47.

The titles completed perfect seasons for both Grizzly teams. Winners of all six meets they entered, ASC’s women took over the nation’s number one ranking with a Division II win at the CU Rocky Mountain Shoot-out on Oct. 4. The Grizzlies tied the Division I nationally-ranked University of Colorado Buffaloes on that day. The men also won the Division II title on that day taking over the nation’s number one ranking. They were second behind the Buffaloes in the unofficial overall standings on that day and were unblemished against Division II competition this year.

Men Overall 10K1. Celedonio Rodriguez Adams State 30:262. Jacob Rotich Harding 30:403. Peter Kosgei Harding 30:474. Joseph Mutai Kennesaw State 30:575. Bernard Manirakiza Abilene Christian 30:586. William Ngetich Hawaii Pacific 31:077. Martin Okello Abilene Christian 31:098. Matt Levassiur Adams State 31:149. Mohamed Aden Adams State 31:1810. Brad Lowery South Dakota State 31:19

Women Overall 6K1. Chelsea Smith BYU-Hawaii 20:342. Mindy Sawtelle Indiana-Pennsulvania 20:593. Janet Kogo Harding 21:064. Emily Mortensen Adams State 21:175. Vanessa Andes East Stroudsburg 21:366. Alisha Williams Western Colorado 21:397. Nina Christensen Hawaii Pacific 21:408. Alison Macsas Tampa 21:439. Natalie Ewing Grand Valley State 21:4610. Victoria Martinez Adams State 21:47

Mens Teams1. Adams State 402. Abilene Christian 683. harding 864. Chico State 1475. Western Colorado 150

Women Teams1. Adams State 382. Western Colorado 1013. Grand Valley State 1434. Chico State 2015. Harding 264


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Colorado State Cross Country Championships 5K - Class 5A

El Pomar Youth Sports Complex, Colorado Springs, CO

October 25, 2003Boys Finishers - 172 With 22 TeamsGirls Finishers - 160 With 21 Teams

Top 5 Score For Team

Thornton’s Bradley Harkrader posted a 20-second personal best to scorch the rest of a super

fast pack and capture the boys 5A title in 14:49. Many fans at the finish line were surprised to see Harkrader finish so far ahead of Smoky Hill’s Ryan Deak, one of the fastest high school runners in the nation. But Harkrader says he wasn’t surprised at all. “Deak is a great runner and I had that in mind. I ran my strategy perfectly. I think I was underrated at the beginning of the year, but I wouldn’t call it an upset.”

Deak finished a strong second in 15:04. The closest battle was the fight for third place between Denver West’s Mohamud Ige and his teammate Aden Ahmen. The two finished just one second apart. The top 18 runners came in under 16 minutes.

Denver West, one of the top five ranked teams in the nation, captured the team title by a landslide. They finished with just 85 points. Runner up Cherry Creek had 150 points. On the girl’s side, the Kaltenbach tradition continued. This year Katelyn took the victory as her sister Megan cheered from the sidelines. “It feels really good to get my own state championship. I wanted to keep the name going,” Katelyn said.

Megan Kaltenbach won four consecutive titles from 1999 through 2002. Last year Katelyn finished second to her older sister by less than a second. Smoky Hill teammate Morgan Schultz finshed second to help the team solidify their second consecutive state championship. Cherry Creek fought for second in the team standings with Fairview placing third.

Boys Overall1. Bradley Harkrader Thornton 14:492. Ryan Deak Smoky Hill 15:043. Mohamud Ige Denver West 15:254. Aden Ahmed Denver West 15:265. Ryan Hafer Coronado 15:316. Mike Greenwood Palmer 15:337. Matt Williams Air Academy 15:348. Kyle Carney Dakota Ridge 15:409. Jason Holt Fort Collins 15:4010. Jeff Wahl Columbine 15:4011. Daniel Tjosvold Highlands Ranch 15:4512. Aaron Braun Rocky Mountain 15:4713. Mike Gioia Doherty 15:4714. Jason Graham Thornton 15:4915. Jesse Romero Denver West 15:5416. Wil Buchanan Rocky Mountain 15:5617. Ollice Burke Wasson 15:5718. Steve Curtis Eaglecrest 15:5819. Ford Childs Cherry Creek 16:0020. Keith Baca Northglen 16:01

Girls Overall1. Katelyn Kaltenbach Smoky Hill 17:242. Morgan Schulz Smoky Hill 17:383. Kristin Arnold Cherry Creek 17:404. Lisa Johnstone Cherry Creek 17:435. Danielle Parry Rocky Mountain 18:096. Maddie McKeever Heritage 18:137. Nell Rojas Boulder 18:198. Leah Avila Smoky Hill 18:209. Denise Kintzley Poudre 18:2110. Meredith MacGregor Fairview 18:3111. Nina Rice Fairview 18:3612. Erin Stratton Smoky Hill 18:3713. Gilliam Allen Fort Collins 18:3814. Katie Follett Fort Collins 18:4515. Shauna Murray Fruita Monument 18:4616. Molly Palmer Coronado 18:5417. Shelby Paircloth Cherry Creek 18:5518. Elsabeth Goshu George Washington 18:5619. Shannon Payne Ponderosa 18:5720. Kelly Waters Monarch 18:57

Boys Teams1. Denver West 862. Cherry Creek 1503. Fort Collins 1584. Palmer 2025. Thornton 2216. Fairview 2357. Columbine 2698. Rocky Mountain 2719. Wasson 28010. Smoky Hill 30211. Coronado 34312. Wheat Ridge 34313. Monarch 41114. Doherty 42815. Fruita Monument 44016. Dakota Ridge 45617. Arapahoe 47818. Regis Jesuit 50319. Durango 55220. Arvada 580

AT THE RACES: high school

Harkrader & Kaltenbach Win 5A Titles

Bradley Harkrader runs away from the field to win the 5A XC Championship

Lisa Johnstone, Kristin Arnold, and Morgan Schulz (L to R) sprinting to the finish line



Smoky Hill defends their 5A title

Denver West proves its dominance by winning the team title again21. Denver South 59622. Heritage 702

Girls Teams1. Smoky Hill 522. Cherry Creek 803. Fairview 1484. Rocky Mountain 1505. Fort Collins 1546. Boulder 2037. Heritage 2768. Durango 2799. Coronado 28310. Air Academy 31111. Loveland 37212. Monarch 41913. Arapahoe 43314. Palmer 43515. Littleton 44516. Bear Creek 45217. George Washington 47718. Lakewood 53919. Dakota Ridge 54820. Columbine 55621. Ponderosa 559


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A pack of runners elbowed their way through the narrow cross country course in a battle for the

girl’s 4A title. Surprise winner Kristen Wakeman of Conifer outsprinted the pack in 18:23, just five seconds ahead of Greeley Central’s Kelly Hertneky. Wakeman’s victory is the first cross-country title for Conifer High School.

“I really, really wanted this so it was tough when the four of us were together so close to the end.” The freshman was thrilled with the win and excited about the course. “I really liked it. It was nice to have all of those people along the way cheering. It was very pretty out there and very fast.” Third place finisher Jackie Lewis of Lewis-Palmer was just 10 seconds off the winning time. On the boy’s side, Glenn Randall of

Palisade ran away with the win in 15:28. “I didn’t take the lead until the first downhill. That downhill got me going and into pace. I just kept pushing from there and had to keep my mental focus to make sure no one passed me.” Randall placed fifth last year as a sophomore. He was followed by Broomfield’s Aaron Clark in 15:

38 and Todd Griffith of Niwot in 15:41. Liberty ran away with the team title, racking up just 81 points. They had three runners place in the top 15. Second place Mountain View came in with 194 points.

Boys Overall1. Glenn Randall Palisade 15:282. Aaron Clark Broomfield 15:383. Todd Griffith Niwot 15:414. Gabe Aufderheide Montrose 15:475. Anthony Luna Ranum 15:516. Emmanuel Cain Westminster 15:577. Karch Hickman Longmont 16:018. Paul Hamilton Liberty 16:049. Tim Gaskins Centaurus 16:0410. Antonio Lopez Alamosa 16:0811. Keith Mertz Liberty 16:1012. Travis Rasmussen Sterling 16:1713. Ryan Philian Liberty 16:2114. Tyler Rasmussen Sterling 16:2415. Andrew Payton Woodland Park 16:2516. Logan Freeman Montrose 16:2617. Ayahye Aden Alamosa 16:2618. Cam Carter Greeley West 16:2719. Steve Bramble Brighton 16:2820. Zach May JK Mullen 16:29

Girls Overall1. Kristen Wakeman Conifer 18:232. Kelly Hertneky Greeley Central 18:283. Jackie Lewis Lewis-Palmer 18:334. Sara Zuelke Longmont 18:465. Becca Munger Lewis-Palmer 18:526. Angela Potrykus Conifer 18:567. Kirsten Anthony Liberty 18:598. Jen hooper Steamboat Springs 19:069. Ashlyn Rhule Mountain View 19:0710. Sofia Monroe Centennial 19:1311. Brandie Kavalec Mountain View 19:2012. Jennifer Jones JK Mullen 19:2113. Anna Lieb Golden 19:2214. Alicia Martinez Ralston Valley 19:2615. Allison Hawes Woodland Pork 19:2716. Christina Warden Harrison 19:2817. Natalia Pond Canon City 19:2918. Greta Koepsell Liberty 19:3019. Carla Wollum Centaurus 19:3520. Ashley Poland Broomfield 19:36

Boys Teams1. Liberty 812. Mountain View 1943. Montrose 223


Freshman Surprises Crowds With 4A Win

Sara Zuelke, Kristen Wakeman, Jackie Lewis, and Kelly Hertneky (L to R)one-half mile from the finish of the 4A girls race

Liberty snags the Boys team title



Mountain View wins the Girls team championship

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4. Centaurus 2525. Cheyenne Mountain 2806. Conifer 3067. Woodland Park 3198. Steamboat Springs 3449. Greeley West 34610. Longmont 34811. Moffat County 35212. Alamosa 35613. Niwot 36214. Brighton 37015. JK Mullen 38316. Sterling 41917. Sierra 42818. Evergreen 43719. Lewis-Palmer 47720. Fountain-Ft. Carson 54821. Pueblo South 58422. Canon City 623

Girls Teams1. Mountain View 1402. JK Mullen 1483. Lewis-palmer 1484. Conifer 1935. Liberty 2126. Greeley Central 2257. Cheyenne Mountain 2528. Ralston Valley 2909. Broomfield 31910. Steamboat Springs 32111. Woodland Park 33012. Brighton 36013. Evergreen 39714. Longmont 39715. Moffat County 43016. Niwot 46517. Canon City 48618. Pueblo South 53619. Montrose 53620. Centennial 55621. Peublo County 710


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McGuire Wins 3A Title Again





The first snow of the season greeted runners on race morning at the El Pomar Youth Sports

Complex in Colorado Springs and the 3A girls were the first to race through the bitter cold. Rachel Gioscia of Buena Vista capped a terrific season with a first place finish in 18:10. “I felt good today. It was a fast course.” Gioscia finished 13 seconds ahead of Colorado Academy’s sole runner, Ali Kelley. Pagosa Springs sophomore Emilie Schur came in third with defending champion Christy Severy of Aspen in fifth. In the boy’s race, D’Evelyn’s John McGuire won his second consecutive title in 15:27. “The second time feels just as good as the first,” he said. McGuire took the lead at the one-mile mark and led the rest of the way. During his final sprint, he kept glancing over his

shoulder, looking for competitors. “I was afraid. There was a lot more pressure for me to win this year.” The junior ran more than a minute faster than last year’s state title run and was pleased with the flatter, faster course. Clint Jackson of Colorado Springs Christian placed second and Sheridan senior Derek Ongalo was third. In the team competition, D’Evelyn dominated on the men’s side with just 61 points. The women’s team race was won by the Classical Academy. Platte Canyon and Faith Christian finished second and third, just two points apart.

Boys Overall1. John McGuire D’Evelyn 15:272. Clint Jackson CS Christian 15:423. Derek Ongalo Sheridan 15:524. Simi Hamilton Aspen 15:545. Kevin Rooney Denver Christian 16:016. Tim Hilt The Classical Academy 16:097. Todd Tolentino Brush 16:128. Drew Bartels Evangelical Christian 16:169. Tyler Knox Denver Christian 16:1710. Mikkel Christensen Platte Canyon 16:1911. John Tallerday D’Evelyn 16:2012. Daniel Villagomez Center 16:2013. Israel Ortiz Limon 16:2814. Deniel Fitzgerald Evangelical Christian 16:3115. Derrick Monson Lamar 16:3416. Garrett George Pritchett 16:3517. Jose Solano Center 16:3618. Seth DeMoor Buena Vista 16:3719. Cameron Randal Buena Vista 16:3920. Will Nemirow D’Evelyn 16:40

Girls Overall1. Rachel Gioscia Buena Vista 18:102. Ali Kelley Colorado Academy 18:233. Emilie Schur Pagosa Springs 18:354. Michaela Muniz Centauri 18:445. Christy Severy Aspen 18:496. Emily Hanenburg The Classical Academy 19:037. Ashley Quiggle Crested Butte Community 19:088. Stephanie Clendenen St. Marys 19:179. Kristen McGlynn Platte Canyon 19:2310. Lydia Van Vleet Faith Christian 19:36

11. Becky Costigan St. Mary’s Academy 19:4012. Jessica Pitzer Nederland 19:4113. Brooke Jeffcoat The Classical Academy 19:4114. Ashley Eaton Alpine Christian Academy 19:4215. Smith Skye Platte Canyon 19:4316. Michelle Propst Faith Christian 19:4617. Lisa Baity Denver Christian 19:4818. Sarah Baker Denver Christian 19:5119. Emily Berg La Junta 19:5420. Lindsay Dunn St. Mary’s Academy 19:54

Boys Teams1. D’Evelyn 612. Buena Vista 1023. Center 1114. The Classical Academy 1135. Denver Christian 1816. Platte Canyon 1987. Ridgeview Academy 2338. Colorado Springs Christian 2349. Pagosa Springs 25710. Lake County 26211. Lamar 27312. Rocky Ford 27813. Brush 32114. La junta 32615. Estes Park 33416. St. Marys 33817. Aspen 34818. Faith Christian 36719. Eaton 37720. Crested Butte Community 37921. Bayfield 38922. Holy Family 40223. Olathe 41924. Clear Creek 42925. university 45526. Lyons 45827. Middle Park 48228. Hotchkiss 48529. Gunnison 520

Girls Teams1. The Classical Academy 822. Platte Canyon 973. Faith Christian 994. pagosa Springs 1215. Denver Christian 1406. St. Mary’s Academy 1787. Alpine Christian Academy 1868. Hotchkiss 1869. Aspen 19210. Salida 22911. Holy Family 24112. Buena Vista 24313. Monte Wista 24414. Centauri 25315. Gunnison 25416. Estes Park 28117. St. Marys 28318. Brush 33919. Lamar 38220. Eaton 40321. University 42022. Florence 42323. Erie 42924. Manitou Springs 461

John McGuire of D’Evelyn helps his team win the 3A title by capturing his second individual state title

Rachel Gioscia wins the 3A individual title


1.

The Classical Academy wins the girls title

D’Evelyn wins the boys title



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The magnitude of this meet was underscored by the multitude of different license plates on cars

in the parking lot - Ohio, North Dakota, Minnesota, Michigan, Colorado, Iowa, to name a few. They came from all over for the Foot Locker Midwest Regional Cross Country Championships in Kenosha, Wisconsin. And then a walk down a hill on Parkside’s campus revealed an enormous pack of runners trying to stay warm in the freezing temperatures by jumping up and down at the starting line as they waited the sound of the starter’s gun. So many runners. Such an elite few who advance to the nationals. And such a unique two who walk away as winners.

Matthew Withrow and Colorado’s Katelyn Kaltenbach were those two. Kaltenbach of Aurora matched the accomplishment of her sister, Megan, the 2002 girls’ seeded champion, by finishing in 17:29. Matthew Withrow of Illinois won the boys’ seeded race by covering the 5,000-meter course in 14:54. Only the top eight finishers in each race advanced to the Foot Locker National Meet, which makes the accomplishments by Colorado runners all the more impressive.

Ryan Deak finished second overall in the men’s race. He’s the first male to qualify in two different regionals in the Foot Locker event (he moved from Tallahassee, Florida to Aurora last June). “At the mile point, we were all together,’’ said Deak, who finished in 15:14. “Matthew was right beside me. I think it was maybe five feet after the first mile and Matt just took off down the hill and that was it. He was on his own.’’

Bradley Harkrader and Morgan Schulz also made it to nationals. Westminster’s Harkrader pulled off an impressive fourth place finish in 15:19, just five seconds behind Deak. Morgan Schulz of Aurora set a blazing pace to finish fifth in 17:51, less than a second in front of the sixth place finisher.

Competing during an uncomfortably windy and cold morning, in which the temperature struggled to rise above the freezing point, only the strongest excelled. Count Kaltenbach among that group. In fact, she was so poised even after pushing herself through the grueling 5,000-meter hilly course, that it appeared she easily could have run another 5,000. It seemed the icy winds on race morning

were nothing more than a minor inconvenience for her. “I felt really good,’’ said Kaltenbach, the Colorado state girls’ champion this season. “I ran really comfortably and I have a lot more for nationals.’’

What was the hardest part of Kaltenbach’s day? When she was patiently shivering out in the cold while posing for pictures for Foot Locker officials. “That was the hardest part!’’ she said. “I was freezing out there.’’

On the men’s side, Colorado was also represented by Ryan Hafer of Colorado Springs who came in 17th and Denver’s Mohamad Ige and Aden Ahmed who finished just one second apart to place 43rd and 44th. In the women’s race, Littleton’s Maddie McKeever placed 15th in 18:11. Buena Vista’s Rachel Gioscia ranked 23rd, Katie Follett of Fort Collins came in 29th, and Denver’s Ali Kelley finished 52nd.

Boys National Qualifiers1. Matthew Withrow Tinley Park, IL 14:542. Ryan Deak Aurora, CO 15:143. Garrett Heath Winona, MN 15:154. Bradley Harkrader Westminster, CO 15:195. Neal Naughton Walled Lake, MI 15:236. Christian Wagner Coulmbus, IN 15:267. Ryan Gasper Fort Atkinson, WI 15:268. Justin Switzer Waterford, MI 15:26

Girls National Qualifiers1. Katelyn Kaltenbach Aurora, CO 17:292. Ramsey Kavan Yankton, SD 17:343. Sunni Olding Minster, OH 17:354. Racheal Marchand Valparaiso, IN 17:435. Morgan Schultz Centennial, CO 17:516. Katie Harrington Carmel, IN 17:517. Alissa McKaig New Haven, IN 17:528. Amber Warren St. Charles, MO 17:53

Kaltenbach Wins Footlocker Regionals...


Morgan Schultz (R) outleans Katie Harrington Ryan Deak (#10) and Bradley Harkrader (#9)28: January/February 2004 www.coloradorunnermag.com

Katelyn Kaltenbach wins the Footlocker Midwest Regional



...And Then Wins Again at Footlocker Nationals!

Very few races in the history of the championships had as many lead changes as there were in the girls championship race. Nicole Blood of New York was

an early leader with Florida’s Jennifer Barringer making an early statement as well. Blood and Barringer battled through the mile mark where a tight pack that included Ohio’s Sunni Olding and Marie Lawrence of Reno, Nevada went through at 5:24. Last year’s champion Zoe Nelson had dropped back into 8th place but worked back up to the lead by the halfway point. Controlling the race at the two mile mark was a pack of eight runners with no dominant leader, including Smoky Hill High School’s Katelyn Kaltenbach. With a quarter mile to go Lawrence pulled ahead with Kaltenbach leading the chase pack. With 100 meters left, Lawrence and Kaltenbach were side by side when Lawrence flew ahead to a ten meter lead. Then, in the final stretch, Kaltenbach surged past to claim the first place position in 17:24. Kaltenbach’s Smoky

Hill teammate Morgan Schultz ran to an eleventh place finish in 17:56.

In the boys race, a fast start ruled the day as the field went through the first 800 meters in 2:15. Oregon’s Galen Rupp took command of the pack at the 1600 meter mark, going through in 4:43. Shadrack Kiptoo of Alburquerque and Rupp exchanged the lead several times in the next mile with Aurora’s Ryan Deak, Illinois’ Matt Withrow and New York’s Joshua McDougal in the hunt. Just after the two mile mark, Withrow made a move which was answered by both Rupp and Kiptoo. In the next 1200 meters, Rupp and Kiptoo battled for the lead. With about 300 meters to go, Withrow made a tremendous kick, taking the lead and opening about five meters on Kiptoo. He held the lead with Rupp and Kiptoo going down to the wire for second place. Was it all guts that got Withrow the lead? “It must have been guts,” he said, “because it wasn’t strength.”

Smoky Hill’s Ryan Deak finished a strong sixth in 15:13 and Thornton High School’s Bradley Harkrader placed twelfth in 15:24.

Boys Results1. Matthew Withrow Tinley Park, IL 14:552. Galen Rupp Portland, OR 14:573. Shadrack Kiptoo Albuquerque, NM 14:584. Joshua McDougal Peru, NY 15:015. Benjamin True N. Yarmouth, ME 15:026. Ryan Deak Aurora, CO 15:137. Christian Wagner Columbus, IN 15:148. Sturat Eagon Portland, OR 15:199. Victor Gras Belmont, MA 15:2110. Garrett Heath Winona, MN 15:2212. Bradley Harkrader Westminster, CO 15:24

Girls Results1. Katelyn Kaltenbach Aurora, CO 17:242. Marie Lawrence Reno, NV 17:253. Jennifer Barringer Oviedo FL 17:354. Katie Harrington Carmel, IN 17:395. Sunni Olding Minster, OH 17:426. Ramsey Kavan Yankton, SD 17:477. Nicole Blood Gavesvoort, NY 17:488. Zoe Nelson Kalispell, MT 17:499. Frances Koons Allentown, PA 17:5210. Racheal Marchand Valparaiso, IN 17:5311. Morgan Schultz Centennial, CO 17:56

Katelyn Kaltenbach wins again at the Foot Locker Finals

AT THE RACES: RACe RePORTS

Mile High Turkey Trot


Male Overall1. Charlie Gruber 19:042. Oscar Ponce 20:083. Andy Bupp 20:294. Brian Norwell 20:375. Sampson Sage 20:406. Mark Shin 20:597. Rob Welo 21:028. JD Kurz 21:029. Robert Gilbert 21:0510. Mark Cucuzzella 21:1111. Ryan Weston 21:1712. Travis Daniels 21:1913. Troy Herrera 21:2414. Sean Cronin 21:3115. Charles Bedford 21:3616. Hector Martinez 21:4017. Paul Brett 21:4718. Mike Sharkey 21:5619. Jesus Martinez 22:0520. Mike Callor 22:1021. Kirk Framke 22:1322. Matt Von Thun 22:1523. Sean Larkin 22:1724. Isaiah Rubio 22:1725. John Gaudette 22:2326. Austin Thompson 22:2427. Bobi Limon 22:2628. Justin McMillan 22:2729. Miguel Cazares 22:2830. Tom Edwards 22:4231. Jason Deherrera 22:4432. Fritz Rogers 22:5733. Antonio Gepolito 22:5934. David Buckles 23:0635. Louis Martinez 23:0636. Matt Provencio 23:1037. Demetri Limberis 23:1138. David Skudneski 23:1439. Chuck Jernigan 23:1840. Tim Gentry 23:22

Female Overall1. Danelle Ballengee 23:522. Patty Rogers 24:033. Susan Williams 24:084. Noreen Shea 24:245. Kristin Arnold 24:406. Barbara Peterson 24:517. Lisa Chaffee 25:268. Fay Slattery 25:469. Sarah Lewandowski 25:4810. Heather Burcar 26:0911. Nancy Thonen 26:1012. Stephanie Seybold 26:1413. Melissa Probst 26:2514. Andrea Santa Maria 26:3815. Lisa Billings 26:4016. Barbara Peterson 26:5017. Susan Bellard 26:5318. Bev Zimmermann 27:0819. Sue Taddencar 27:1020. Kimberly Shigeno 27:2121. Alyssa Mathe 27:2822. Sara Turtle 27:3223. Marcel Bandera 27:3924. Lori Schmidt 27:4325. Christine Crabb 27:5326. Jacqueline Hjelden 27:5727. Holly Stull 28:0328. Clare Mathe 28:0429. Sara Moody 28:0630. Hadara Adlson 28:1231. Lindsay Hamilton 28:1732. Joan Van Soest 28:2233. Heather Meacham 28:2834. Missy Salzer 28:2935. Ashley Plumer 28:3236. Melissa Hillier 28:3337. Keena Metcalf 28:3338. Patty Rose 28:3439. Barbara Blakley 28:4340. Ashriel Magee 28:43


Pfizer Jingle Bell Run for Arthritis 5K

Washington Park, Denver, CO

December 14, 2003Finishers: 797-Run,

302-Walk

Runners and walkers jingled their way around

Denver’s Washington Park to raise money for the Arthritis Foundation in the 12th annual Pfizer Jingle Bell Run. Participants received a set of bells and shoelaces, as well as a long-sleeve t-shirt. Kids competed in the Snowman Scramble, a

fun run for those 10 and under. In the holiday costume contest, winners were named in the best dressed adult, kid, team and pet categories. This year’s honorary youth chair was Alinaya Rodriquez, a 12-year-old Thornton girl who was diagnosed with arthritis when she was four years old. Arthritis is the nation’s #1 disability. All proceeds from the event benefited programs and research for the Rocky Mountain Chapter of the Arthritis Foundation.

Jingle Bell RunMile High United Way Turkey Trot 4M

Washington Park, Denver, CONovember 27, 2003

3534 FinishersBy Andy Bupp

2003 marked the 30th annual Mile High United Way Turkey Trot. Every year this race attracts a bigger than “usual” crowd for Washington Park. With the money raised benefiting Mile High United Way partner agencies, the 4 mile Race/Walk and 1 mile Family Fun Run registered well over 7,000 participants. In addition to being one of the bigger races in the metro area, the deceptively fast and flat 4 mile course attracts some of swifter local road runners.

On a beautiful, brisk and breezy Denver morning, the men’s race quickly developed into a race for second place. Charlie Gruber, the Kansas University sub-four-minute miler, easily ran away from the pack just before mile one, and continued to lengthen his lead with every stride. Finishing in just over 4:45 pace. Gruber made it look effortless by winning the foot race in a scorching 19:04. Former CU Cross Country standout Oscar Ponce grabbed the silver in 20:08, while Andy Bupp of Denver rounded out the top three in 20:29. On the women’s side, the race was a bit tighter. Only sixteen seconds separated the top three females. Danelle Ballengee of Dillon grabbed top honors by crossing the line in 23:52. Eleven seconds back was runner up Patty Rogers in 24:03, followed closely by Susan Williams in 24:08.

Male Overall Run1. Hector Martinez 17:162. Kevin Bax 18:143. Ed Steinhauser 18:204. James Campbell 18:215. Owen Kirk 18:326. Kevin Berg 18:347. Ryan Wess 18:398. Alex Dowdell 18:509. Carl Schmitt 18:5410. Eric binder 19:0211. Jason Young 19:0212. David Rothenburger 19:0713. James Kovacs 19:1314. David Benedict 19:5515. Pete Mang 19:5916. Matt Whalen 20:0217. Paul Fisher 20:0518. Michael Sobol 20:0819. Mauro Martinez 20:1020. Evan Appel 20:1021. Alex Lundy 20:1222. Phil Bronsdon 20:2123. Roger Bowles 20:4224. Don Nichter 20:4425. Vince Ackerman 20:45

Male Overall Walk1. Michael Blanchard 28:502. James Fivecoates 36:433. Larry Fivecoates 36:474. Randy Allen 36:475. Mike Mullen 38:52

Female Overall1. Jessica Dorough 19:342. Tania Pacev 20:543. Susan Bellard 21:064. Bethanie Werner 21:205. Laura Kinney 22:076. Hadara Adelson 22:357. Merry Yamamoto 23:128. Caitlin Whithan 23:199. Patti Bauman 23:2510. Jamie Davidson 23:4511. Mary Spear 23:59

12. Jennifer Jones 24:0113. Nancy Breit 24:0814. Zan Becqkalo 24:0815. Emilie Young 24:1316. Jennifer Hehn 24:1417. Daniela Grayeb 24:1618. Sarah Griffith 24:2019. Annette Visser 24:2920. Emily Robbins 24:3121. Janee Mauney 24:3122. Susan Wescott 24:3723. Deborah Clark 24:5224. Jerry Wittkoff 24:5925. Amy Mastin 25:04

Female Overall Walk1. Louise Ness 23:082. Jess Lemek 32:553. Marlene Graff 34:154. Jan Hill 35:085. Becky Gerze 37:31


Jessica Dorough wins Denver’s Jingle Bell Run

David Rothenburger finishes 12th


Beaver Creek Snowshoe Adventure Series #1 10K/5K

Beaver Creek Resort, Avon, CODecember 13, 2003

Finishers: 116-10K, 220-5K

Josiah Middaugh of Vail and Eagle’s reigning snowshoe phenom, Anita Ortiz, nabbed top honors Saturday in the opening 10K competition of the 2003-2004 Beaver Creek Snowshoe Adventure Series under overcast skies and a hint of snow. Middaugh clocked in a time of 47:13 to claim victory, a mere minute in front of Silt’s Bernie Boettcher at 48:30, while Denver’s Greg Krause claimed third place with a time of 49:19. Boettcher claimed, “I did a marathon last week. Today, I went out there with rubber legs and was glad to do well. I’m very happy.” Ortiz clocked in at 55:51, two minutes ahead of Lisa Goldsmith of Team Atlas and Nike ACG, while Helen Cospolich took third for the second year in a row. Ortiz represented her country last January as a member of the first U.S. Snowshoe Team at the World Championships in Italy.

In addition to the 10K competition, the Beaver Creek Snowshoe Adventure Series also featured the East-West 5K Quest, the Kid’s

K trot and the Beaver Creek Resort Company “Dash for Cash”. In the 5K race, Mike Moher of Eagle took top honors for the men, while Vicky Keleske recorded the victory in the ladies division. Austin Gunnarson and Breanna

Gunnarson captured the Kid’s 1K trot, while Brian Gunnarson and Lisa Isom were “Dash for Cash” winners.

Male Overall 10K1. Josiah Middaugh 47:132. Bernie Boettcher 48:303. Greg Krause 49:194. Eric Schwartz 51:585. Dan Nielson 52:496. Jason Bortz 52:587. Garrett Gravbins 53:078. Darren Lacy 54:089. Kelvin Broad 54:4610. Travis Macy 55:25

Female Overall 10K1. Anita Ortiz 58:332. Lisa Goldsmith 1:00:563. Helen Cospolich 1:01:394. Lisa Isom 1:03:275. Darcy Picell 1:05:526. Haley Beann 1:08:127. Louisa Jenkins 1:09:388. Paula Bowman 1:09:549. Ellen Miller 1:10:3710. Kristi Foster 1:10:46

Male Overall 5K1. Mike Moher 31:522. Dennis Webb 36:113. Mark Feinsinger 37:334. Thomas Witman 39:235. Larry Rose 39:39

Female Overall 5K1. Vicky Keleske 38:232. Heidi Vosbeck 38:543. Amanda Evans 41:154. Jeanne Desautels 42:155. Cait Boyd-Hilmer 42:56

Full Results at www.www.bcsnowshoe.com

Rock Canyon 1/2 MarathonCity Park, Pueblo, CO

December 7, 2003

293 FinishersBy Derek Griffiths

As I drove into City Park in Pueblo, I knew

this was going to be a great day for running. With blue skies and temperatures in the mid 30s, you couldn’t ask for much more early December. I was not alone in my thinking. So many people showed up on race morning to run this beautiful half marathon that organizers ran out of shirts for race day registrants.

Pueblo’s City Park is home to the Pueblo Zoo. Due to construction on the riverside path, the 300 runners did two loops around the zoo, and then proceeded out of the

park and down to the river. Here runners began a balloon loop of the Arkansas River. After 4 miles

of running on pavement, the course turned up onto a flat dirt road. The next few miles flew along as we were treated to wonderful vistas of the river and surrounding rock formations.

At mile seven, we circled around a small lake and jutted over to the base of the Pueblo Dam, passing an old water park along the way. During this section, we were back on the blacktop of the bikepath. We would cross over the river twice and then begin our trek back to City Park.

As the temperature began to rise, I rolled up my hat and took off my gloves. I didn’t expect the temperature to rise into the high forties by the time I finished! As I was running along, I noticed that I had been passing a lot of people that had gone out too hard. That, unfortunately, is not hard to do on this flat course. The only real hill is at 12 ½ miles when

you come up out of the canyon and back into the park.

Male Overall1. Steve Cathcart 1:15:552. Chris Borton 1:16:233. Jonathan Huie 1:18:494. Darrin Eisman 1:19:165. Paul Koch 1:19:416. Campbell Ilfrey 1:19:537. Scott Lebo 1:20:268. Justin McMillan 1:21:029. Richard Hessek 1:21:4110. Walrus Muehr 1:22:1411. Kyle Reno 1:22:5412. Jim Webber 1:23:3613. Jonathan Fitton 1:24:2014. Derek Griffiths 1:25:0615. Paul Sullivan 1:25:10

Female Overall1. Ellen Hart Pena 1:24:372. Patty Riogers 1:25:373. Tracy Stewart 1:27:324. Jane Welzel 1:29:255. Lisa Goldsmith 1:30:066. Gwen Martinez 1:30:187. Amy Regnier 1:31:298. Karen Lynn Scott 1:32:269. Jen Wheeler Buenge 1:34:1710. Lisa Rainsberger 1:35:0411. Kaija Staley 1:35:2512. Shannon Meredith 1:37:5713. Katherine Dvorsky 1:39:0614. Kelley McLean 1:39:2115. Kerry Page 1:41:55

Full Results at www.www.socorunners.org

A Perferct Day Along The Arkansas River

Flurries Fall at First Beaver Creek Snowshoe Race


Who put this hill at 12 1/2 miles?

Anita Ortiz wins the Beaver Creek Snowshoe 10K


The Biggest Little Race in the West

Rim Rock Run 37KColorado National Monument, Grand

Junction, CONovember 8, 2003

256 Finishers By Jeff Recker

Each November, a few hundred lucky runners can be found at play on a road that climbs,

winds, and falls off a multi-colored, geological sediment-cake that is the Colorado National Monument. Welcome to the Rim Rock Run.

This point-to-point course climbs more than two-thousand feet and offers views that run deep into Utah and the adjacent counties of western Colorado. Out here the sky is huge and brilliant and embraces the rugged topography of the area that includes the deep furrowed ridge of gray Mancos clay known as the Bookcliffs. A look to the east offers the Grand Mesa – the largest flat top mountain in the world, and at every turn of this snake-like

road the ragged edge of the National Monument stands before the runners in relief, looking primal, red and raw. In the low morning light the runner’s shadows play out before them like wanting ghosts, and below, cutting through the gold foliage of fall and the sleepy town of Grand Junction, is the Colorado River. “It’s all so much to look at,” one runner commented. “It’s hard to take in all at once.”

Exactly. Which is why this race gives you nearly twenty-three miles to do it. It’s the biggest little race in the west. The largeness characterized by the views and distance, the smallness characterized by the relaxed attitude of the area and the relatively small number of entrants that typically range from three to four hundred.

Every year a guest speaker is brought in for the pre-race pasta dinner. This year Dick Beardsley, a 2:08 marathoner in his prime, stayed to run the race. He joked pre-race about his fear of heights, and post-race about hugging the yellow center line of Rim Rock Drive, cautiously avoiding the perils of precipice to his right. Dick, at age forty-seven, was tenth overall. He was impressed with the course, calling it awe-inspiring and magnificent. Though perhaps even more impressive this year was the challenge from other masters runners.

The forty-and-over men ruled the day. Ten of the top thirteen men were masters, including the overall winner, Bernie Boettcher, 41, of Silt, Colorado. His time of 2:18:12 was Lisa Goldsmith wins the Rim Rock Run

Coming out of the tunnel at 3 miles32: January/February 2004 www.coloradorunnermag.com

less than a minute off the master’s course record. Bernie’s accomplishments continue to stack up, having won Imogene earlier in the year. “This was a day for the old guys,” one spectator said, though the closest race was among the women.

Entering the race, the top three women seemed evenly matched, having personal best marathons ranging from 2:48 to 2:51. When it was all over, the race was that close, with just over two minutes separating them. In fact, it was the closest top three finish in the history of the event with Lisa Goldsmith, 39, of Nederland, Colorado crossing first in 2:40:25, followed by Anthea Schmid of Crested Butte, and Kathaleen Recker of Grand Junction. Lisa took the lead early but was nearly brought back by a hard charging Anthea Schmid who wasn’t able to close the gap, having passed Recker at mile twenty-two. “She went by me like she was falling from the sky,” commented Recker, who took one step beyond the finish line, placed her hands on her knees and turned into one giant knot. “That downhill did a number on my quads.” Race director Katie Hill said, “We anticipated a great race among the women.” And she was right.

Male Overall1. Bernie Boettcher 2:18:122. Gordon Hyde 2:20:493. Rolf Schmidt 2:21:104. Kevin Koch 2:24:465. Dan Nielsen 2:31:046. Scott Lebo 2:32:197. Mike Moher 2:34:118. Tek Kilgore 2:35:219. Bob Evens 2:36:5110. Dick Beardsley 2:37:4011. Jamie Boese 2:38:0012. Henk Moorlag 2:38:2313. Will Pittenger 2:40:4014. Henry Guzman 2:43:5915. Scott Caruso 2:46:09

Female Overall1. Lisa Goldsmith 2:40:252. Anthea Schmid 2:40:533. Kathaleen Recker 2:42:574. Susan Nuzum 2:46:085. Jane Tunnadine 2:53:236. Tauna Vargas 2:54:527. Karen Voss 2:55:268. Colleen Dulin 2:56:039. Anne Kilgore 3:01:2110. Amy Plummer 3:06:4511. Shelly Doggett 3:06:4512. Cindy Stonesmith 3:07:5013. Molly Albano 3:08:5514. Lisa Belmonte 3:11:3615. Keri Nelson 3:13:28

Full results at www.rimrockrun.org

Kathaleen Recker finishes strong in atight women’s race

Runners tackle Rim Rock Drive at the Colorado National Monument


Bernie Boettcher wins the Rim Rock Runwww.coloradorunnermag.com January/February 2004: 33

Bosque Boogie 10K/5KOctober 12, 2003Albuquerque, NMFinishers: 224-10K, 295-5KFull Results at www.tgrande.com

Male Overall 10K1. Brandon Leslie 31:512. Loren Sago 33:233. Tomas Dohnal 33:414. Geir Rogan 34:385. Martin Tuceu 34:416. Justin Hongeva 34:447. Jason King 35:228. Rymond Tewawina 35:309. Albert Chopito 35:3910. Jonah Beach 35:4111. Robert Muehlenweg 36:4012. Eric Tosie 37:1513. Daniel Otero 37:2714. Mark Nolan 37:3615. Jerwin Bahe 37:45

Female Overall 10K1. Missy Klem 41:532. Tana Lesarlley 42:383. Claudia Bergsohn 42:494. Julia Jordan 45:495. Janelle Johnson 46:326. Lorraine Palmer 46:367. Cristina Montano 46:488. Wendy Swedick 47:089. Keli Dersch-Baldonado 47:2410. Joanne Maycock 48:3211. Mary Hooper 48:3612. Jeannine Dilorenzo 49:0813. Donna Westrich 49:1314. Martha Sanchez 49:2215. Paula Higgins 49:27

Male Overall 5K1. Angelo Baca 15:332. Bryan Waatsa 16:383. Juan Sando 16:484. Lionel Dallas 17:085. Jeremiah Thompson 17:106. Jon Wheeler 17:397. Peter Doane 17:488. Micah Sims 18:019. Fred Tosa 18:0710. Clemente Sanchez 18:4311. Tory Passalacqu 18:5712. Bobby Toler 19:0513. Francisco Zamora 19:2414. Zachary Wiley 19:2715. Bryce Townsend 19:57

Female Overall 5K1. Andrea Roberts 19:252. Crystal Morgan 20:493. Kathryne Feng 21:564. Davina Segay 22:025. Vanessa Woody 22:086. Auristela Silva 22:587. Georgianna Castillo 22:598. Lucinda Sedillo 23:059. Colleen Banet 23:0610. Mary Hartman 23:1911. Sandi Williams 23:1912. Justine Schluntz 23:3413. Dorene Morris 23:3714. Katie Yazzie 23:4715. Meagan Chopito 23:49

Mayors Cup 10K/5KOctober 18, 2003

Colorado Springs, COFinishers: 140-10K, 198-5KFull Results at www.csgrandprix.com

Male Overall 10K1. Adolfo Carrillo 33:352. Jeffrey Prata 35:043. Gerald Romero 36:434. Matthew Ringer 37:175. Adam Jones 37:236. Mike Barnes 38:417. Mike Foote 39:348. Christopher Jones 40:149. Scott Kukel 40:3710. Sander Rigney 40:48

Female Overall 10K1. Annie Dougherty 39:102. Amy Reginer 39:353. Stephanie Jones 40:424. Carla Augenstein 45:205. Diane Brown 48:056. Karen Kemerling 48:177. Georgann Richardson 48:418. Alcie Childers 48:509. Sharon Jacob 48:5810. Ingrid Fatianow-Hibbins 49:08

Male Overall 5K1. Phil Hudnall 16:122. Rikki Hacker 16:323. Robert Yara 17:154. Aaron Sever 18:085. Steve Rischling 18:146. Scott Fisher 18:207. Melvin Watson 18:268. Rob Gilliam 18:319. Joey Tarbill 18:3610. Ray Cameron 18:43

Female Overall 5K1. Stacey Chaston 17:542. Sandie Hubbard 20:273. Danielle Fleming 20:404. Lara Hammerick 21:035. Linda Staines 21:036. Kendra Schleiker 22:017. Jen Heffentrager 23:078. Allison Daugherty 23:409. Shelley Bailey 24:1710. Jessie Nilder 24:26

PPRR Fall Series II 5MOctober 19, 2003Bear Creek Park, Colorado Springs, CO168 FinishersFull Results at www.pprrun.org

Male Overall1. Adam Rich 28:472. Douglas Hugill 28:513. Dan Vega 30:264. Gerald Romero 30:305. Matt Von Thun 31:016. Brett Wilson 31:167. Jim Doney 31:228. Prichard Keely 31:309. Michael Schoudel 31:3310. Alan Davidson 31:41

Female Overall1. Hillory Davis 39:272. Michele Davis 40:133. Julie O’Neill 40:424. Marcia Keilers 41:115. Heather Stites 41:436. Marilyn Goodloe 42:247. Melissa Waters 43:038. Sandee Moller 43:289. Mickey Simpson 44:5410. Tracey White 45:13

Mayor’s Cup 5KOctober 25, 2003Manitou Springs, CO173 FinishersFull Results at www.pprrun.org

Male Overall1. Justin Chaston 15:292. Adam Rich 16:503. Bernie Boettcher 17:274. Andy Rinne 17:485. Gerald Romero 17:526. Paul Sullivan 17:587. Anthony Surage 18:118. Regie Marquez 18:419. Mike Mueller 18:4510. Aaron Sever 18:45

Female Overall1. Stacey Chaston 18:232. Sheila Geere 18:563. Amanda Augspurger 19:034. Maddy Tormoen 19:20

5. Tracy Stewart 19:236. Cindy O’Neill 19:367. Fay Stattery 20:028. Andrea Wagner 22:169. Karen Anderson 22:5710. Diane Brown 23:01

Eerie-Erie 10K/5KOctober 25, 2003Erie, COFinishers: 205-10K, 277-5KFull Results at www.boulderroadrunners.org

Male Overall 10K1. Ed Freygang 36:212. Kenn Seibel 37:253. Dave Dooley 37:404. Mike Hakanson 38:525. Brad Klein 39:056. Caleb Melamed 39:207. Patrick Henin 39:348. Steve Santana 40:129. Brian Durnwirth 40:2110. Ellis Farstvedt 40:3511. Bob Bawn 40:4412. Heath Bowser 40:5513. Simon Springett 40:5714. Naoki Takagi 41:0915. Ron Hendricks 41:13

Female Overall 10K1. Diane Gentry 37:082. Kelly Carlson 38:433. Kim McConnell 40:434. Sherry Buckner 45:365. Michelle Reidel 46:116. Vicki Hunter 47:057. Janice Louden 48:538. Andrea Pierotti 49:309. Julie Stein 49:3010. Joan Amend 50:1711. Connie Ahrnsbark 50:3212. Emilie Young 51:4013. Nicole Abbott 51:5814. Jennifer Klika 52:0815. Kathleen Ellen-Kennedy 52:22

Male Overall 5K1. Doug Bell 18:192. Dean Maruna 19:013. Bryan Cox 19:134. Brian Hunter 19:175. Carl Schmitt 19:366. Dean De Paolo 19:567. Fred lian 20:148. Dean Christman 20:299. Daniel Burton 20:3110. Michael Ricci 20:5411. Craig McSavaney 21:1912. Ben Kuster 21:2313. Aaron Fink 21:4014. John Conrad 21:4315. John Valdez 21:46

Female Overall 5K1. Tera Moody 19:472. Lisa Goldsmith 20:473. Patty Ferreira 23:434. Holly Johnson 23:595. Ellen Kennard 25:036. Jessica Lee Talarico 25:377. Christy Olsen 25:438. Kay Adams 25:489. Melanie Taylor 25:5910. Sonya Seidler 26:4611. Cassi Bailey 26:4712. Amanda Bammann 26:5013. Cindy Maynard 27:2014. Susan Stalfort 27:2215. Su-Lai Hamilton 27:40

Halloween 10K/5KOctober 25, 2003Casper, WYFinishers: 18-10K, 16-5KFull Results at www.windycitystriders.com

Male Overall 10K1. Scott Mortimer 37:562. Randy Hatelstad 39:273. Mark McGinley 46:27

Female Overall 10K1. Cindy Parrish 40:452. Annie Kepler 50:013. Amy Daley 51:44

Male Overall 5K1. Craig McAtee 20:562. Danny Martinez 20:563. Joe Corbett 21:42

Female Overall 5K

1. Stacie Porter 26:352. Margaret McAtee 26:363. Lori Gerscheffer 27:44

Animas Mountain Mug Run 6.6MOctober 25, 2003Durango, CO54 FinishersFull Results at www.go-dmt.org

Male Overall 1. Tom Ober 49:292. Vic Rudolph 50:513. Mike Aronson 50:584. Rick Callies 54:175. Tim Salazar 55:29

Female Overall 10K1. Mallory Kneller 1:00:552. Sherin Clarke 1:03:563. Heather Lutz 1:05:084. Terry Leroux 1:05:465. Katie Walsh 1:06:44

Run With The Wolves 4KOctober 26, 2003Ft. Collins, CO207 FinishersFull Results at www.runnersroostftcollins.com

Male Overall 1. Sean Cronin 14:072. Charlie Cox 14:193. Owen Kirk 14:214. Rob Roedocker 16:105. David Huner 16:136. Ben Millard 16:267. Jonah Dart-McLean 16:398. Jake Buffy 16:499. Joe Weaver 16:5810. Zach Rainier 17:0711. Peter Hasvold 17:0912. John Mathis 17:1013. Chris Forte’ 17:1814. Richard Miller 17:3115. Kevin Dwyer 18:01

Female Overall 1. Danielle Korb 15:242. Jennifer Lee 15:543. Laura Finley 16:124. Rebecca Lavier 18:105. Tina Thigpen 18:566. Marilyn Stapleton 19:207. Shonna Gibson 20:218. Danya Gunnell 20:419. Maia Jackson 20:4810. Amber Vojensky 21:1611. Jessica Roberts 21:1612. Robin Conley 21:3013. Vicki Fragasso 21:3714. Shannon Trussler 21:3915. Mary Deatherage 21:50

Duke City Marathon, 1/2 Marathon, 5K, 5K WalkOctober 26, 2003Albuquerque, NMFinishers: 389-Marathon, 1016-1/2 Marathon, 802-5K, 209-5K WalkFull Results at www.dukecitymarathon.com

Male Overall Marathon1. Kryzsztof Baldyga 2:39:422. Phillip Castillo 2:39:463. Eric Peters 2:50:014. Koos Van Zelst 2:54:165. Talentino Angelosante 2:54:586. Paco Maldonado 2:56:507. Albert Chopito 2:58:368. Mark Nolan 3:01:379. Vinnie Kelley 3:02:5310. Angelo Lopez 3:05:22

Female Overall Marathon1. Michelle Hawk 3:12:172. Kelly Lear-Kaul 3:21:353. Stephanie Fila 3:24:464. Elizabeth Romero 3:30:555. Charla Gray 3:35:526. Nicole Beall 3:42:117. Linda Miller 3:44:568. Brigitte French 3:45:079. Carol Davenport 3:46:1110. Cecelia Niemczyk 3:47:24

Male Overall 1/2 Marathon1. Brandon Leslie 1:10:402. Micheal Tomlin 1:12:093. Patrick Blair 1:12:194. Randy Billey 1:14:225. Thomas Dohnal 1:16:256. Johnny Cappas-Toyo 1:16:377. Ricardo anchez 1:19:29

8. Manuel Portes 1:19:549. Monte Veltman 1:19:5810. Tom Rogozimski 1:20:28

Female Overall 1/2 Marathon1. Danuta Teschner 1:23:232. Gabriela Hnilkova 1:25:203. Jordan Vaughn 1:29:004. Nicole Chamney 1:29:495. Andrea Roberts 1:30:076. Gretchen Ellis 1:31:277. Amy Jakowatz 1:33:468. Liz Sponagle 1:34:489. Heidi Gober 1:35:2410. Heather Duncan 1:35:32

Male Overall 5K1. Peter De La Cerda 15:262. Geir Enore Rogn 16:313. Andras Szantho 16:334. Victor Masayesva 17:065. Nathan Tarver 17:186. Travis Griego 17:307. Robby Holyan 17:408. Joshua Griego 17:459. Kinney McCray 17:4810. Robert Muehlenweg 17:48

Female Overall 5K1. Liza Hunter-Galvan 17:362. Cleofe Cruz 17:533. Ronda De La Cerda 19:104. Shelly Lorek 19:195. Laynne Valverde 19:456. Mary Uhl 19:577. Maria Orozco 20:238. Cherrillee Sederburg 20:329. Trine Lundamo 20:3810. Colleen Burns 20:47

Male Overall 5K Walk1. Louis Jaramillo 32:052. Donald Gleason 32:363. Dan Kamieniecki 34:204. Joe Thompson 35:225. Earl Roenfranz 35:246. Winston Crandall 35:367. Clinton Boye 35:368. Felipe Marmolejo 36:359. Alexander Hachigian 37:3010. Dean Tooly 37:41

Female Overall 5K Walk1. Teresa Aragon 28:232. Laura Draelos 29:353. Paula Trujillo 32:534. Lataria Pete 34:525. Lydia Boye 36:196. Barbara Neuman 36:577. Dollene May 37:438. Brooke Martin 37:449. Joann Escobedo 38:2810. June Decker 38:44

Halloween Hustle 5K Run/WalkOctober 31, 2003Washington Park, Denver, CO150 FinishersFull Results at www.bkbltd.com

Male Overall 5K1. Daniel Casteneda 16:192. Kiran Moorty 16:203. Jesse Herrera 16:374. Alex Reinhart 16:385. Sam Blasiak 17:076. Brennan Galloway 17:157. Taylor Williamson 17:258. Hector Martinez 17:379. Jacques Strappe 17:3710. Tucker Robinson 17:37

Female Overall 5K1. Tania Pacev 19:592. Heather Howard 20:013. Angela Kremer 20:484. Besha Deane 20:535. March Thompson 21:046. Jennifer Jorgensen 21:067. Adeline Azrack 21:108. Andrea Santa Maria 21:119. Stephanie Southard 21:4910. Carrie Woodman 22:32

Male Overall 5K Walk1. Daryl Meyers 29:512. Ed Gussie 41:133. Unknown Runner 42:25

Female Overall 5K Walk1. Anna Laughlin 39:342. Marianne Farrell 42:403. Ashley Collier 43:07

Harbert Lumbar Fall 5K

AT THE RACES: rAce resulTs

Finishing strong at theBosque Boogie


November 1, 2003Grand Junction, CO364 FinishersFull Results at www.sportsconnection.net/results

Male Overall 1. Aiem Afewarki 15:272. Cody White 15:323. Chad Portwood 15:354. Junior Michael 16:085. Pat Searing 16:256. Bernie Boettcher 16:297. Scott Olson 16:338. Robert Thayer 16:349. Justin Henry 16:3510. Jason Young 16:4411. Levon Kalemkiarian 17:3812. Kevin Koch 17:4613. Erik Paclcarl 17:5314. Matthew Younger 18:0215. Luke Poling 18:36

Female Overall 1. Leanne Whitesides 17:592. Shannon Filar 18:353. Ashley Martinez 19:064. Kathaleen Recker 19:205. Kelli Schultz 19:406. Jann Johnson 19:437. Lori McInnis 20:198. Alix Slayton 20:309. Terry Golba 20:3410. Marlyn Waitman 21:3011. Mallory Reams 22:1112. Emily Smith 22:2013. Susan Drake 22:3614. Kara Cole 23:1715. Aimee Dominguez 23:47

PPRR Fall Series III 5.5MNovember 2, 2003Ute Valley Park, Colorado Springs, CO173 FinishersFull Results at www.pprrun.org

Male Overall1. Adam Rich 36:372. Douglas Hugill 37:263. Dan Vega 37:284. Jonathan Huie 37:315. Brandon Johanns 38:286. Joe Fogarty 38:307. Andy Rinne 38:518. Jim Doney 39:099. Christopher Borton 39:2210. Brett Wilson 39:41

Female Overall1. Hillory Davis 48:252. Michele Davis 48:563. Heather Stites 49:194. Kelly Lanterbach 50:025. Julie O’Neill 50:346. Marcia Keilers 50:467. Susan Rietze 52:488. Traci Dworshak 52:549. Terri Lang 53:1610. Jennifer Borton 53:41

Loveland 1/2 Marathon/10K/4KNovember 8, 2003Boyd Lake State Park, Loveland, COFinishers: 156-1/2, 88-10K, 26-4KFull Results at www.runnersroostftcollins.com

Male Overall 1/2 Marathon1. Peter Tanui 1:05:132. Jonah Rono 1:05:403. Aaron Carrizales 1:07:444. Bill Fanselow 1:14:405. Peter Hopkins 1:16:106. Rafael Pacheco 1:16:287. Troy Herrera 1:18:038. Raul Carrizalez 1:18:069. Tim Jones 1:20:4810. Bruce Pulford 1:21:26

Female Overall 1/2 Marathon1. Patty Rogers 1:24:462. Jane Welzel 1:25:483. Shannon Filar 1:27:574. Gwen Martinez 1:30:225. Margaret Kritzer 1:30:466. Wendy Crandall 1:32:347. Marianne Aiken 1:40:248. Jenny Aune 1:41:449. Rebecca Dittmer 1:41:5510. Diana Griffin 1:42:02

Male Overall 10K1. Charles Kamindo 30:312. Sean Nesbitt 31:543. Brad Cooper 37:384. John McMillan 38:19

5. Mike Hakanson 39:09

Female Overall 10K1. Amy Cope 40:272. Pam Boudreau 42:163. Mary Shore 43:004. Emily Willems 43:365. Joni Horst 45:41

Male Overall 4K1. Bryan Cox 14:182. Daniel Burton 15:063. Tim Kellogg 18:05

Female Overall 4K1. Briana Cathcart 22:302. Deb Biernat 22:513. Deborah Kowalewski 23:01

Habitat Home Run 5K Run/WalkNovember 8, 2003Ft. Collins, CO148 FinishersFull Results at www.footoftherockies.com

Male Overall 1. Paul Brown 16:392. Andy Mauk 17:013. Jason Holt 17:034. Noah Shannon 17:225. Dave Purvis 18:566. Tim Bowers 19:487. Tom Linnell 21:408. Scott Shannon 21:509. Randie Bell 21:5410. Kenneth Zebley 22:42

Female Overall 1. Katie Follett 19:192. Alicia Holt 21:373. Gail Moore 24:384. Cyndi Purvis 24:385. Laurie Zuehlsdorff 25:246. Deborah McIntosh 25:277. Emma Morgan 25:408. Aimee Larraga 26:139. Rachel Advani 26:3010. Mary Deatherage 26:36

Parker Turkey Trot 5KNovember 8, 2003Parker, CO89 FinishersFull Results at www.active.com

Male Overall1. Sean Adams 18:342. Bryce Hartman 18:503. Blake Tomkinson 19:204. Mike Trevey 19:475. Michael Rule 20:42

Female Overall1. Whitney Anderson 20:052. Rebekah Wilson 20:583. Sierra Anderson 21:344. Amy Alletto 23:405. Jamie Moksan 23:57

Rattlesnake Rumble 6.3K XCNovember 9, 2003Ft. Collins, CO131 FinishersFull Results at www.footoftherockies.com

Male Overall1. Dylan Olchin 19:082. Andy Bupp 20:363. Andy Ames 20:484. Florian Hild 21:025. Sean Cronin 21:096. Brad Pace 21:127. Steve Gallegos 21:168. Stan Emery 21:199. Brice Young 21:4010. Samir Marin 21:45

Female Overall1. Amanda Gillam 23:362. Mercedes Gil 24:493. Amanda McCracken 25:164. Jesse Rumsey 25:385. Bree Wilson 26:186. Ana Reutinger 26:217. Jenny Marshall 26:338. Danielle Fleming 26:469. Cathy Ruf 27:1110. Camie Larson 27:19

ConAgra Foods Longmont Turkey Trot 10K/2MNovember 15, 2003Longmont, COFinishers: 340-10K, 255-2MFull Results at www.boulderroadrunners.org

Male Overall 10K1. Kyle Fredin 33:152. Bill Fanselow 35:233. Steve Read 36:134. Brian Hunter 37:535. Dan Tomlin 37:536. Graeme Paterson 38:027. Andy Ottele 38:098. Morgan Addis 38:299. Scott Taylor 38:4310. Chuck Jernigan 38:5111. Will Pittenger 39:2212. Mike Hakanson 39:2413. Steve Becker 39:2814. Jason Kaminski 39:3415. Brian Klink 39:39

Female Overall 10K1. Ali Kelley 39:422. Kim McConnell 40:393. Karen Voss 43:594. Lisa Kolodny 45:285. Sherry Buckner 45:376. Priscilla Courtney 45:537. Barbara Hartung 46:028. Patty Ferreira 46:479. Ann Eudeikis 47:3110. Denise Hart 48:0211. Jessica Madden 48:0312. Jennifer Canon 48:08

13. Kristin O’Rourke 48:5114. Louise Hecht 49:0015. Tina Marie Thigpen 49:11

Male Overall 2M1. Geoff Douglas 10:072. Paul Brown 10:083. Jason Holt 10:134. Andy Mauk 10:235. Noah Shannon 10:296. Jeremy Hall 10:397. William Mitchell 10:468. Ryan Lawrence 10:529. Andrew Roberts 11:1210. Ric Rojas 11:3311. Daniel Burton 11:5712. Eric Kean 12:2913. Scott Pfeifer 12:2914. Jesse Tijerina 12:2915. Carl Barday 12:44

Female Overall 2M1. Katie Follett 11:462. Alicia Holt 12:293. Janet Bossio 13:214. Martha Buttner 13:275. Megan Buttner 13:346. Laura Leigh 13:457. Jan Hughes 13:558. Melissa Roberts 14:169. Joanna Larsen 14:3210. Megan Yonkaitis 14:3811. Angela Kitchens 14:4112. Su-Lai Hamilton 15:0913. Katie Kaminski 15:1314. Leigh Anne Whiteside 15:1915. Heidi Hockstetter 15:39

Colorado Running Company’s XC Caper 8K/5KNovember 15, 2003Colorado Springs, CO40 Finishers

Male Overall 8K1. Ryan Hafer 27:232. Matt Williams 27:453. Andy Ames 28:034. Andy Bupp 28:115. Kyle Reno 28:56

Female Overall 5K1. Carrie Messner 18:482. Maddy Tormoen 19:353. Sheila Geere 19:434. Cindy O’Neil 20:075. Shawn Lear 20:51

PPRR Fall Series IV 7MNovember 16, 2003Palmer Park, Colorado Springs, CO160 FinishersFull Results at www.pprrun.org

Male Overall1. Douglas Hugill 38:502. Dan Vega 39:033. Adam Rich 40:564. Kevin Dessart 42:005. Mike Wasson 42:046. Matt Von Thun 42:337. Jim Doney 42:368. Brett Wilson 42:529. Michael Schoudel 43:4110. Joel Tarbill 43:49

Female Overall1. Heather Stites 52:292. Marcia Keilers 54:303. Michele Davis 55:194. Hillory Davis 55:395. Sheena Henderson 58:526. Julie O’Neill 59:487. Terri Lang 59:508. Karen Roscoe 1:01:229. Sandee Moller 1:02:0310. Micky Simpson 1:02:06

Panicking Poultry 5K Run/WalkNovember 16, 2003Boulder, COFinishers: 222-Run, 49-WalkFull Results at www.active.com

Male Overall Run1. Kim Coillard 15:142. John Clemence 15:593. Roul Hernandez 16:024. Mark Stenbeck 16:055. Michael Brouillette 16:166. Mark Shin 16:477. Bernie Boettcher 17:228. Brice Young 17:429. Dan Skarda 17:51

10. Mark Brooks 18:0511. Jeffry Buechler 18:0812. Brian Glotzbach 19:2213. Simon Springett 19:2314. Aaron Bouplon 19:3215. Chris Griffith 19:43

Female Overall Run1. Colleen DeReuck 18:302. Tera Moody 18:473. Ashley Critchlow 21:424. Amy Anderson 22:315. Lori Antolec 22:366. Ashley Sabados 22:387. Angela Anderson 22:418. Patty Gilmour 22:419. Brooke Lissy 23:0110. Steph Turner 23:2911. Amy Kent 23:4412. Ashley Plumer 24:0413. Heather Meacham 24:0414. Monica Salazar 24:0515. Danielle Hammond 24:13

Male Overall Walk1. Michael Blanchard 28:442. Christopher Stanley 30:303. Ray Franks 30:324. Lloyd Peirce 35:305. Joe Darschewski 40:47

Female Overall Walk1. Rita Sinkovec 30:312. Marianne Martino 30:323. Kris Brandt 30:324. Diane Rickard 32:355. Jan Hallez 33:29

CMRA President’s 7MNovember 16, 2003Cherry Creek State Park, Denver, CO85 FinishersFull Results at www.comastersrun.org

Male Overall1. Jonathan Huie 40:032. Hector Martinez 40:213. Paul Brett 40:494. Jesus Martinez 41:085. Issiah Rubio 42:33

Female Overall1. Noreen Shea 44:202. Liza York 48:403. Valerie Shockley 49:384. Amanda Solomon 52:575. Tracy Fisher 53:02

Atalanta Women’s 5K Run/WalkNovember 22, 2003City Park, Pueblo, COFinishers: 36-Run, 8-WalkFull Results at www.socorunners.org

Overall Run1. Maddy Tormoen 18:152. Tina Gray 19:383. Ashley Birger 20:424. Katherine Dvorsky 21:065. Emily Borrego 22:13

Overall Walk1. Nancie Biery 40:542. Kay Perkins 42:233. Kathy Witwer 45:504. Susan Fries 45:515. Liz Miller 46:18

Brighton Turkey Trot 5KNovember 22, 2003Brighton, CO107 FinishersFull Results at www.boulderroadrunners.org

Male Overall1. Paul Brown 16:552. Jason Holt 17:003. Andy Mauk 17:224. Fernando Herrera 17:435. Dean Depaolo 18:406. Ed Oliver 19:397. Dwayne Kramer 19:458. Nicholas Accardi 20:029. Dave Zybowski 20:0510. Enrique Maldonado 20:33

Female Overall1. Katie Follett 18:582. Whitney Anderson 19:203. Vanessa Escatel 21:444. Angela Anderson 22:575. Li-Anne Ayers 24:056. Kay Adams 24:16


Carrie Messner wins the Colorado Running Company’s XC Caper


7. Jenna Hardy 24:218. Su-Lai Hamilton 24:239. Kristi Althoff 24:3310. Alice Tankersley 24:36

Turkey Trot 5KNovember 22, 2003Casper, WY43 FinishersFull Results at www.windycitystriders.com

Male Overall1. Matthew Beamer 17:492. Kirby Points At Him 19:303. Steiner Voight 19:34

Female Overall1. Cindy Parrish 21:122. Becky Sondag 21:123. Nadia White 22:40

Inverness Turkey Trot 5KNovember 22, 2003CAC Inverness, Englewood, CO169 FinishersFull Results at www.coloradoac.com/inverness

Male Overall1. Bucky Shaefer 25:292. Andre Raveling 26:123. Neil McLaughlin 26:324. Kevin Burks 27:115. Steve Huda 27:226. David Benedict 27:337. Joe Wolf 27:428. Scott Johnson 27:549. Luke Shaefer 28:3710. Walter Shaefer 29:04

Female Overall1. Gina Sanger 28:252. Bethany Werner 28:323. Amy Nelson 29:56

4. Kathy Pidcock 30:035. Colleen Sanderlin 30:126. Kathy Coleman 30:547. Susan Neil 31:028. Kethryn Neeper 31:469. Janis Roemmich 32:2310. Shelly Mercer 34:21

Dirty Dozen Trail 12KNovember 22, 2003Albuquerque, NM90 FinishersFull Results at www.aroadrun.org

Male Overall1. Tomas Dohnal 38:542. Martin Tucek 39:263. Joseph Weiss 40:554. Daniel Otero 42:445. Web Shelley 42:50

Female Overall1. Amy Shelley 48:442. Auristela Silva 54:183. Erin Zavitz 54:474. Kim Linder 55:095. Katie Walker 55:23

Loveland Turkey Trot 5KNovember 27, 2003Loveland, CO548 FinishersFull Results at www.footoftherockies.com

Male Overall1. Brian Zakavec 17:082. Logan Kanode 17:173. Pablo Vigil 17:544. Charley Mathes 18:115. Dan Goding 18:356. Eric Kaltenberger 19:097. Kyle Kavalec 19:248. Jay Klagge 19:30

9. Ron Michaels 19:3710. Richard McDaniel 19:4111. Scott Green 20:0112. David Armentrout 20:0113. Steve Mantano 20:0414. Chris Benton 20:1015. Brian Giauge 20:3116. Nick Temple 20:3317. Richard Einhellig 20:3818. John Roeske 20:3919. Dave Mills 20:4620. Scott Shannon 20:55

Female Overall1. Susan Ball 20:462. Shannon Bridgeman 21:283. Jennifer Riekenberg 21:474. Wendy Miner 22:055. Amanda Morgan 22:166. Jessica Morgan 22:207. Pam Boudreau 22:358. Carrie Haskins 22:559. Ryann Frahm 23:2110. Shannon Couk 23:2411. Kate Campbell 23:4312. Robin Frahm 23:4613. Rene Hetherington 23:5414. Karen East 24:1215. Jamie Vanderwal 24:2416. Shelly Barker 24:4217. Katie Mae Chynoweth 25:0118. Patricia Kukus 25:1219. Ann Depperschmidt 25:2020. Colleen Drabbenhoft 25:31

Greeley Turkey Trot 5KNovember 27, 2003Greeley, CO858 FinishersFull Results at www.footoftherockies.com

Male Overall

1. Erik Kean 15:072. Mark Stenbeck 15:363. Jay Shaeffer 15:584. Gabriel Floud 16:105. Raul Salazar 16:276. Doug Bell 16:337. Tim Jones 16:568. Jeff Keil 16:589. Kevin Buecher 17:1110. Rick bishop 17:1711. Jose Luis Arreola 17:3312. Darren Brungardt 17:3513. Bryan Cox 17:5214. Victor Hernandez 18:1415. Shane Fanning 18:2116. Chris Schaumberg 18:2217. John Hutierrez 18:2418. Ragan Driver 18:3319. Matthew Scott 19:1120. Steve Monroney 19:1721. Grady Sponagle 19:2422. Robert Meisner 19:2823. Justin Kuhlann 19:2924. Londien Santeramo 19:3125. Edwardo Santos 19:5326. Jim Fuller 19:5627. Bob Caillonette 19:5828. Brandon Best 20:0129. James King 20:0830. Kevin Carlberg 20:11

Female Overall1. Laura Finley 19:112. Ashley Martinez 19:303. Lara Johnson 19:464. Leah Larson 19:505. Tori Carter 20:146. Ana Reutinger 20:17

7. Amy Hayes 20:348. Amanda Gregory 21:139. Melanie Peddle 21:2610. Jenny Weber 21:2711. Tawna Bovero 21:3212. Kelly Imus 21:3613. Marilyn Stapleton 21:5814. Devonna Reiner 21:5915. Kaitlyn Schaumberg 22:0616. Elizabeth Dowgin 22:2617. Sarah Martens 22:3518. Carrie Hayward 23:1619. Louise Simons 23:2020. Tannis Bator 23:2521. Sarah Hemmings 23:3622. Diane Krier 23:4623. Abby Blasco 24:0724. Casi Rechard 24:0925. Savannah Garcia 24:3226. Jill Brandsborg 24:4627. Ashley Shaw 24:5028. Caty Bator 24:5129. Joyce Bagley 24:5230. Kristen Trull 24:54

CU Turkey Trot 5KNovember 27, 2003Boulder, CO785 FinishersFull Results at www.boulderroadrunners.org

Male Overall1. Josh Glaab 16:122. Phillip Schumacher 16:393. Andrew Hoffman 16:474. Andy Albright 17:015. Matt Cabrera 17:05



Ryan Hafer wins the Colorado Running Company’s XC Caper

Finishing up in the Vail Nordic Center Snowshoe 4M

6. Nathan Cabrera 17:087. Frank Richardson 17:108. Steve Read 17:139. Peter Hopkins 17:1710. Luis Miaja-Avila 17:3111. Tim Discipio 17:3712. Gabe Small 17:4413. Darrin Eisaman 17:4514. David Litoff 17:4815. Brice young 17:5916. Ryan Lawrence 18:0117. Scott Fliegelman 18:0318. Mark Mathieu 18:0419. Steven Bono 18:1020. Stan Mavis 18:1021. Jose Garcia 18:1222. Daniel Gabalski 18:1523. Thomas Kehoe 18:2024. Jason Hudson 18:2325. Todd Straka 18:29

Female Overall1. Diane Gentry 18:172. Kelly Carlson 19:003. Lisa Goldsmith 19:054. Sarah Krakoff 19:155. Amanda McCracken 19:296. Sunny Gilbert 19:417. Laurie Edwards 19:438. Jennifer Albright 19:549. Mary Powell 20:1110. Catriona Dowling 20:1411. Kristi Jordan 20:3912. Meg Tilton 20:5613. Martha Buttner 21:2714. Terri Handy 21:3315. Corinne Reinhard 24:4216. Megan Buttner 21:5417. Angelina Cabrera 21:5618. Amie Bervy 22:0119. Tonya Riggs 22:0620. Victoria Cosgrove 22:1921. Kirsten Meymaris 22:2122. Michelle Reidel 22:2123. Lianne Evans 22:2824. JB Brockman 22:3125. Katie Johnson 22:32

Briargate Family Turkey Trot 5KNovember 27, 2003Briargate YMCA, Colorado Springs, CO526 FinishersFull Results at www.bkbltd.com

Male Overall1. Brian Harnisch 17:082. Adam Rich 17:123. Mike Wasson 17:514. Eric Zolner 18:055. Andy Rinne 18:196. David Nichols 18:227. Shea Wilfong 18:288. Nigel Miller 18:349. Todd Murray 18:3910. Chad Halsten 18:4911. Matt Conners 19:1312. Steve Scholz 19:2213. Rob Gilliam 19:3714. James Kovacs 19:4015. Jim Lee 19:4816. Ken Lefrancois 19:5817. Mark Riem 20:1518. Kevin Dessart 20:1919. Steve Mischel 20:3520. Scott Nalbach 20:37

Female Overall1. Maddy Tormoen 19:462. Kelly Moon 19:473. Rochelle Hyatt 20:284. Gwen Martinez 20:405. Lynn Dougherty 20:466. Jennifer Bremser 21:427. Joni Caverly 22:078. Ingrid Fatianow 22:289. Desiree Romero 23:1010. Adrianna Jimenez 23:1311. Brooke Merriam 23:1612. Angie Anderson 23:2013. Jennifer Gustafson 23:3514. Caroline Kunnett 23:4615. Emily Adcox 23:5516. Kelsey Brown 23:5717. Rachel Buehl 24:1418. Kathy Rex 24:2519. Traci Yamada 24:3620. Kaci Rex 24:39

Ft. Collins Turkey Trot 4MNovember 27, 2003Ft. Collins, CO

Finishers: 1020-Run, 207-WalkFull Results at www.footoftherockies.com

Male Overall Run1. Kim Gillard 18:472. Michael Aish 18:513. Peter Tanui 19:154. Carl Blackhurst 19:235. Charlie Kamindo 19:376. Jonah Rono 19:437. Sean Nesbitt 20:308. Florian Hild 20:489. Larry Lucero 21:0510. Logan Munoz 21:2511. Steve Cathcart 22:0512. Sam Emery 22:1313. Brad Pace 22:1714. Mike Maher 22:3615. Samir Marin 22:3916. Bill Hintze 23:2417. Ryan Terlouw 23:3718. Jamie Yebra 23:4019. Morgan Addis 23:4320. Paul Murphy 23:5521. Patrick Edwards 23:5922. Charlie Cox 24:0023. Doug Mason 24:1724. Bryan Van Meveren 24:2725. Tom Barnish 24:3526. Tucker Huey 24:4427. Craig Moyer 24:5328. Kent Oglesby 24:5329. Jim Garrison 24:5830. Tom Duggan 25:0031. Dan Turk 25:1032. Bob Brustad 25:2533. Bryant Mason 25:3134. Chris Toriggino 25:3235. Walt Peeples 25:3936. Nicholas Martin 25:4637. Tim Flynn 25:4838. James Giveans 25:5139. Tim Gerloch 25:5340. Andrew Kiser 25:54

Female Overall Run1. Luminita Talpos 21:222. Nicole Aish 21:483. Molly Austin 22:104. Nicole Kulikov 22:265. Nikole Johns 22:586. Lesley Higgins 23:067. Hannah Kinseth 23:138. Jennifer Hindmarsh 24:059. Tanya Poel 24:1610. Jen Kinsley 24:2811. Katie Yemm 24:2812. Danielle Korb 24:3413. Jane Welzel 24:5014. Meg Letherby 25:1915. Sarah Mackay 25:2716. Kara Roy 25:4317. Mary Shore 25:5618. Margaret Kritzer 26:0519. Maria Eisemann 26:0820. Emily Willems 26:1021. Marcie Glass 26:1622. Emily Clark 26:4223. Karin Edwards 27:2724. Trish Casson 27:4525. Laurie Rogers 27:4526. Cmie Larson 27:5827. Jamie Larson 27:5828. Erin Lyman 28:0129. Natalie Wright 28:2130. Susan Baker 28:2831. Maria Korb 28:3132. Taylore Anderson 28:3433. Kari Barbour 28:4034. Julie Lind 28:4435. Kacie Tomlinson 28:4636. Cindy Strzelec 28:5237. Susan Baum 29:1138. Katrina Shermock 29:1239. Kirsten McCay-Smith 29:1340. Renee Jones 29:14

Male Overall Walk1. Patrick Green 28:252. Michael Seltsam 29:323. Perry Ralph 34:484. Andres Teene 37:225. Bruce Biggi 38:04

Female Overall Walk1. Nanci Ledoux 38:112. Gayle Huntsman 43:323. Ann Bates 44:514. Margaret McDonald 45:035. Mary Gilbert 46:13

Jingle Bell Run for Arthritis 5KDecember 6, 2003Colorado College, Col. Springs, CO220 FinishersFull Results at www.pprrun.org

Male Overall1. Mark Warmby 15:572. Adam Rich 16:193. Cody Hill 17:014. Mike Wasson 17:155. Andy Rinne 17:256. Jeff Prata 17:397. Anthony Surage 18:038. Eric Hettler 18:279. Rich Hadley 18:3110. Steve Rischling 18:4411. Alan Versaw 18:4812. Rick Shoulberg 19:2313. Brian Stillwell 19:2614. Timothy Smith 19:2715. Mark Riem 19:35

Female Overall1. Stephanie Jones 18:552. Bev Zimmermann 21:073. Desiree Romero 21:264. Andrea Wagner 22:015. Adrianna Jimenez 22:066. Lisa Short 22:157. Aubrey Inman 23:048. Emily Adcox 23:159. Sandee Miller 23:3210. Jen Taylor 23:3211. Marissa Mundell 23:3912. Steph Clendenen 23:5813. Debbie Bibb 24:0814. Georgann Richardson 24:1915. Rachel Buehl 24:39

Jingle Bell Run for Arthritis 5KDecember 6, 2003Fort Collins, CO330 FinishersFull Results at www.runnersroostftcollins.com

Male Overall1. Jerry Rief 16:462. Noah Shannon 16:573. Rick Bishop 16:594. Tim Jones 17:155. Paul Brown 17:156. Mike Maher 17:407. Pablo Vigil 17:458. Mark Saunders 18:069. Morgan Addis 18:1110. Andrew Parker 18:4011. Doug Mason 18:5012. Charlie Cox 19:2713. Brian Giauque 19:4914. Nicholas Martin 20:0015. Curt Reschenberg 20:02

Female Overall1. Mary Shore 20:132. Nicole Stob 22:023. Patty Gilmour 22:104. Colleen Kintzley 22:465. Camie Larson 22:516. Kirsten McCay-Smith 22:537. Cathy Zitti 22:598. Julie Hansen 23:049. Sheila Spring 23:1610. Meghan Wellman 23:2011. Michelle Flenner 23:2212. Tina Thigpen 23:2513. Kate Campbell 23:3014. Karen Markel 23:4315. Katie Hazzard 23:44

Day Of Infanmy Snowshoe 8KDecember 7, 2003Glenwood Springs, CO84 FinishersFull Results at www.dayofinfamysnowshoerace.org

Male Overall1. Robert Gardner 50:202. Erik Skarvan 50:343. Matt Huber 53:324. John Stroud 53:415. Brian Passenti 53:54

Female Overall1. Heather Lafferty 56:392. Heidi Vosbeck 57:443. Vicky Koleske 58:314. Eileen Wysocki 1:04:235. Andrea Sprung 1:04:36

Devils Thumb Snowshoe 5KDecember 13, 2003Devils Thumb XC Center, CO17 FinishersFull Results at www.boulderroadrunners.org

Male Overall1. Greg Moran 30:202. Jamie Boese 30:243. David Rothenburger 30:56

Female Overall1. Lyn D’Amato 35:072. Devora Peterson 40:003. Nancy Masten 42:24


www.coloradorunnermag.com January/February 2004: 37Finishing strong at the Rock Canyon Half Marathon

Always check the event web site or call the phone number to verify in-formation before going to the event.

january 1

New Years Day 5KRunners Roost, Ft. Collins, CO10:00AMwww.runnersroostftcollins.com

Rescue Run & Kids Run 10K/5KPalmer Park, Colorado Springs, COwww.pprrun.org

january 3

Fat Ass 50KGrand Junction, CO7:00 AMwww.mmstriders.org

Nielson Challenge 2M/1MN. Monument Valley Park, Col. Springs, CO8:00 AMwww.pprrun.org

Salomon Snowshoe Series 5KVail, CO11:30 AMwww.emgcolorado.com

Skating Shuffle 10KGrand Mesa Skyway, Grand Junction, CO11:00 AMwww.mmstriders.org

Turquoise Lake Snowshoe 20M Turquoise Lake, Leadville, CO10:00 AMwww.redfeather.com

january 4

Swift Skedaddle Snowshoe 10K/3KRaven Golf Club, Silverthorne, CO10:00 AM

970-389-4838

RRMR Trophy Series #1 10KCity Park, Denver, CO9:00 AMwww.rrmr.org

january 10

Beaver Creek Snowshoe 10K/5K Beaver Creek, CO11:00 AM970-476-6797www.beavercreek.com

Frosbite 4MOak Grove Elementary, Montrose, CO10:00 AMwww.montrose.org/org/runners/

CMRA Jack Newman 5KLake Arbor, Arvada, CO9:00 AMwww.comastersrun.org

PPRR Winter Series I 10K/5KFox Run Park, Colorado Springs, CO10:00 AMwww.pprrun.org

january 11

Rock & Roll Arizona MarathonPhoenix, AZ11:00 AM970-243-3721

january 17

Appleton Freezer 4MH Road Elementary, Grand Junction, CO7:45 AMwww.rnraz.com

Pazzo’s Meadow Mountain Snowshoe 9MCO State ChampionshipsMinturn, CO10:00 AMwww.pedalpowerbike.com

january 18

Polar Bear Run/Walk 5KWashington Park, Denver, CO10:00 AMwww.bkbltd.com

january 24

Lake San Cristobal Snowshoe 10KLakeview Resort, Lake City, CO9:00 AM970-261-8103

Salomon Snowshoe Series 5KFrisco Nordic Center, Frisco, CO11:30 AMwww.emgcolorado.com

PPRR Winter Series II 8M/4MEl Pomar Youth Sports Center, Col. Springs10:00 AMwww.pprrun.org

january 25

Las Vegas International MarathonLas Vegas, NV702-240-2722ww.lvmarathon.com

Super Bowl 5KWahington Park, Denver, CO9:00 AMwww.bkbltd.com

february 1

Snowdown Shuffle Snowshoe 5KHillcrest Golf Course, Durango, CO10:00 AM970-247-8449

february 7

Hearty Soles 10KOak Grove Elementary, Montrose, CO10:00 AM

970-240-1654www.montrose.org/org/runners/


Silverton Snowshoe RaceSilverton Town Hall, Silverton, COwww.go-dmt.org

Sweetheart Run 5KFruita, CO10:30 AM970-858-0360

RMRR Trophy Series #2 7MCherry Creek State Park, Denver, CO9:00 AMwww.rmrr.org

february 8

Screamin’ Snowman Snowshoe 10K/5KEldora, CO9:45 AMwww.racingunderground.com

Salomon Snowshoe Series 5KFrisco Nordic Center, Frisco, CO11:30 AMwww.emgcolorado.com

february 13

Valentine’s Day 5KWashington Park, Denver, CO5:30 PMwww.bkbltd.com

february 14

CMRA 40 Furlongs 5MS. Suburban Tennis Center, Littleton, CO9:00 AMwww.comastersrun.org

Hula Moon SnowshoeTelluride, CO970-349-6366

AT THE RACES: rAce cAlender

january

february

FIND YOUR PERFECT SHOES!COME IN FOR A FREE VIDEO GAIT ANALYSIS

AND LET OUR EXPERTSFIND THE RIGHT SHOES FOR YOU!

BOULDER - DENVER - COLORADO SPRINGS(303) RUN-WALK

www.BoulderRunningCompany.com


www.tellurideskiresort.com

Valentine Day Massacre Prediction Run 3MGrand Junction, CO10:00 AMwww.mmstriders.org

PPRR Winter Series III 10M/5MSanta Fe Trail (Baptist), Col. Springs, CO10:00 AMwww.pprrun.org

february 21

Beaver Creek Snowshoe 10K/5K Beaver Creek, CO11:00 AM970-476-6797www.beavercreek.com

Tortoise & Hare 6M RelayGrand Junction, CO10:00 AMwww.mmstriders.org

february 22

President’s Day 5KWashington Park, Denver, CO9:00 AMwww.bkbltd.com

february 28

Swift Skedaddle Snowshoe 10K/5KFrisco Nordic Center, Frisco, CO10:00 AM970-389-4838

The Sporting Woman’s Wild Hare Snowshoe Race & Trek For Women 5KDevil’s Thumb Ranch, Boulder, CO303-316-8392www.thesportingwoman.com

PPRR Winter Series IV 20K/10KWolford Elementary, Colorado Springs, CO10:00 AMwww.pprrun.org

february 29

Wiggy’s Fun Run 20MCascade Village to Silverton, CO10:00 AM970-247-3116www.go-dmt.org

march 6

Billy’s Island Grill Vail Mountain SnowshoeVail, CO6:30 PMwww.pedalpowerbike.com

Ft. Lewis College XC Scholarship Fund 5KSanta Rita Park, Durango, CO10:00 AMwww.go-dmt.org


march 7

RMRR Trophy Series #3 3MCrown Hill Park, Denver, CO9:00 AMwww.rmrr.org

march 13

5K on St. Patrick’s DayColorado Springswww.csgrandprix.com

North American Snowshoe ChampionshipsBeaver Creek, CO970-476-6797www.beavercreek.com

Tubbs Snowshoe Romp To Stomp Out Brest CancerFrisco Nordic Center, Frisco, COwww.tubbsromptostomp.com

march 14

Runnin’ of the Green Lucky 7KLoDo, Denver, COwww.bkbltd.com

march 20

America’s UphillAspen, CO7:00 AM970-925-2849www.utemountaineer.com

Canyonlands Half MarathonMoab, UTwww.moab-utah.com/halfmarathon/

march 27

Eisenhower Marathon, Half Marathon and Team RelayAbilene, KS785-263-2341dickinsoncounty.redcross.org

Hozhoni Days 5KFt. Lewis College, Durango, COwww.go-dmt.org

march 28

CMRA Spring Spruce 10KTwin Lakes Park, Denver, CO9:00 AMwww.comastersrun.org

Orphans of Violence 5KWashington Park, Denver, CO9:30 AMwww.bkbltd.com

sunday

Ft. Collins Running Club, Long RunGate 4 of Hughes Stadium, Ft. Collins, COwww.footoftherockies.com

Incline Club, Long Run on TrailsMemorial Park, Manitou Springs, CO8:00 AMwww.inclineclub.com

Southern Colorado Runners, Long RunCity Park (Swimming Pool), Pueblo, CO7:00 AM (7:30 or 8:00 in winter)www.socorunners.org

monday

Fleet Feet, Easy RunFleet Feet, Boulder, CO6:15 PMwww.fleetfeet.com

Fleet Feet, Easy RunFleet Feet, Westminster, CO6:15 PMwww.fleetfeet.com

tuesday

Arapahoe County Running Club, Track Smokey Hill HS Track6:00 PMwww.arapahoe.runner.home.comcast.net

Colorado Columbines, Track WorkoutSummit Ridge Middle School, Littleton, CO6:00 PM (April - August)www.angelfire.com/co/coloradocolumbines

Colorado Springs Women’s Running GroupEasy RunGarden Of The Gods, Colorado Springs, CO6:00 AMgroups.yahoo.com/group/colospgswomensrunninggrp

Denver Runners, Easy RunWashington Park, Denver, CO6:00 PMgroups.yahoo.com/group/Denver_runners/

Durango Motorless Transit, Track WorkoutRakita PTs, Durango, CO12:00 PMwww.go-dmt.org

Ft. Collins Running Club, Track WorkoutCSU Track, Ft. Collins, COwww.footoftherockies.com

Monument Valley Morning Group, Easy Monument Valley Park, Col. Springs, CO7:00 AMwww.pprrun.org

Niketown Running Club, Easy RunNiketown, Denver, CO5:30 PM

Phidippides Track Club, Track WorkoutBellview Elementary School, Denver, CO5:30 PM (Starting 3/2/2004)www.phidippides.org

wednesday

Colorado Springs Women’s Running GroupEasy RunUte Valley Park, Colorado Springs, CO6:00 AMgroups.yahoo.com/group/colospgswomensrunninggrp

Denver Runners, Track WorkoutSouth High School, Denver, CO6:00 PMgroups.yahoo.com/group/Denver_runners

Fleet Feet, Easy Run (women only)Fleet Feet, Boulder, CO

6:15 PMwww.fleetfeet.com

Fleet Feet, Easy RunFleet Feet, Westminster, CO6:15 PMwww.fleetfeet.com

Southern Colorado Runners, Easy RunCity Park (Swimming Pool), Pueblo, CO7:00 AM (7:30 or 8:00 in winter)www.socorunners.org

thursday

Boulder Trail RunnersHappy Hour Run (Easy Run on Trails)Location Varies, Boulder, CO5:30 PMgroups.yahoo.com/group/bouldertrailrunners

Denver Trail Runners, Easy Run on TrailsLocation Varies, Morrison/Golden, CO6:15 PMgroups.yahoo.com/group/DenverTrailRunners

Durango Motorless Transit Trail GroupEasy Run on TrailsLocation Varies, Durango, CO6:00 PM (April - August)www.go-dmt.org

Ft. Collins Running Club, Easy RunFoot Of The Rockies, Ft. Collins, CO5:30 PMwww.footoftherockies.com

Incline Club, Hill Workout on TrailsCog Railway Station, Manitou Springs, CO5:30PM (April - August)www.inclineclub.com

Monument Valley Morning Group, EasyMonument Valley Park, Col. Springs, CO7:00 AMwww.pprrun.org

saturday

Arapahoe County Running Club, Long RunLocation Varies, Denver, CO7:45 AMwww.arapahoe.runner.home.comcast.net

Denver Runners, Long RunLocation Varies, Denver, CO8:00 AMgroups.yahoo.com/group/Denver_runners

Evergreen Runners Circle, Trail Run8:30 AMLocation Varies, Evergreen, COwww.geocities.com/Colosseum/Lodge/7018/index.html

Palmer Park Group Runs, Easy RunNorth Side of Palmer Park, Col. Springs, CO8:00 AMwww.pprrun.org

Southern Colorado Runners, Long RunCity Park (Swimming Pool), Pueblo, CO7:00 AM www.socorunners.org

Two Feet To Go, Easy RunTwo Feet To Go, Denver, CO8:00 AM (First Saturday of Each Month)


march

group runs



Colorado Runner Racing Series

1. Location2. Race distance

3. Quality of the field

4. Size of the race5. Date of the race

6. Race organization

2004 Racing Series Schedule

Racing Series Scoring In each race, points will be awarded to the top 20 male and female finishers in the open division 1 (runners ages 1-25) and the top 20 runners in the open division 2 (ages 26-39). In the masters competition, the top 15 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). Points will be given to the top 5 men and women in the senior division (runners 60 and older). Runners may participate in as many races as they choose but only their best 7 races will count towards scoring (or any number of races up to 7). 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 used.

Example of the points scored

Criteria used in determing Racing Series races:

Sponsored by Nike and The Boulder Running Company

The Colorado Runner Racing Series is a scored series of premier races throughout the state. Runners will be scored based on their finishing place in each race. The winners in each division will be featured

in Colorado Runner magazine and the top five runners in each division will receive an award from Nike.

Place 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20Open 1 & 2 150 135 125 115 105 100 95 90 85 80 75 70 65 60 55 50 40 30 20 10Masters 100 90 80 70 60 50 45 40 35 30 25 20 15 10 5Grand Masters 100 90 80 70 60 50 40 30 20 10Seniors 100 80 60 40 20

Date Name Distance LocationMarch 13 5k on St. Patrick’s Day 5k Colorado SpringsMarch 14 Runnin’ Of The Green 7k DenverMay 1 Cinco Cinco 5k Fort CollinsJune 12 Run The Rockies 13.1M FriscoJune 13 Garden Of The Gods 10M Colorado SpringsJune 27 Stadium Stampede 5k DenverJuly 4 boogie’s Diner buddy Run 8k AspenJuly 31 Classic 10,000 10k Colorado SpringsAugust 2 Evergreen Town Race 10k EvergreenAugust 7 The human Race 5k Fort CollinsAugust 8 Georgetown To Idaho Springs 13.1M GeorgetownSeptember 19 Governor’s Cup 10k DenverSeptember 28 boulder backroads 13.1M boulderOctober 10 Durango Marathon 26.2M DurangoNovember 13 Rim Rock Run 37k Grand Junction


There’s no reason to miss an issue! Run to one of these locations to buy a copy of

Colorado Runner:

Denver Metro:Boulder Running Company - Littleton

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Boulder:boulder running company

Fleet FeetFort Collins:

Foot Of The RockiesColorado Springs:

boulder running companyRunner’s Roost

The Colorado Running CompanyGreeley:

Bell’s RunningVail:

Vail Tennis CenterGrand Junction:

Running OutfittersClifton:

Foot Support Group

Or send $3 + $1 shipping to:Colorado Runner

28 Tecoma CircleLittleton, CO 80127

A local star in Colorado’s running scene, Doug Bell

is the keeper of a half dozen national age group records. At age 46, he ran an American record of 15:07 at the Carlsbad 5000. At 48, Bell raced to a 25:37 finish in the LaSalle Banks Shamrock 5 Mile, and then at 50, he went back to Carlsbad to post a 15:50 5K, which stands on the record books at USA Track and Field as the fastest ever by a 50-year-old American. Are you impressed yet? Most runners only dream of running times like these during their prime years, while Bell makes it look easy in his 40s and 50s. So don’t be fooled the next time you’re at Bell’s Running, Doug’s Greeley running store. While Bell may be jovial when fitting you into a pair of running shoes, he’s a competitive speedster at heart.

Now at the age of 53, Bell says the times don’t come easy and he’s continually adjusting his training routine. “The best way to describe it is that I’m like a teenager again, trying to figure out my training.” Having just celebrated another birthday, he admits that past injuries tend to crop up and his body can’t quite handle as much as it used to. “For almost 20 years, my training routine didn’t change, but now my mileage has gotten less every year for the last 10 years.” He says he’s stopped doing long runs and when he visits the track, he’ll usually only run two miles hard, going for two by a mile or four by 800. On easy runs, he enjoys logging miles near his house on the trails by Greeley’s Aims College. “It’s quiet and you can easily do a 1 ½ to 2 mile loop.” The routine continues to bring him success. Last July he ran 16:14 to finish third overall at Greeley’s Race for the Cure, his favorite local race. He also hopes to gear up for the Carlsbad 5000 again this year.

Age Group ExpertsGreeley’s Running Icon

Bell has operated Bell’s Running for 17 years.


Children’s FitnessA Case For Taking Responsibility

by Joyce RankinChildren have been running forever.

Just watch toddlers trying to get away from their parents and you can understand the love they have for quick movement. How does this love of movement change over the years into an overweight, sluggish, couch potato who is putting a strain on our medical system? This question is in the forefront of much of the recent medical literature. The National Institute for Health (2002) states: “As kids spend more time in front of television, computer and video screens, their physical activity levels have decreased. And their body weights have increased. Obesity in kids is now epidemic in the United States. The number of children who are overweight has doubled in the last two to three decades; currently one child in five is overweight. The increase is in both children and adolescents, and in all age, race and gender groups. Obese children now have diseases like type 2 diabetes that used to only occur in adults. The main culprits are the same as those for adult obesity: eating too much and moving around too little. Almost half of children aged 8-16 years watch three to five hours of television a day. Kids who watch the most hours of television have the highest incidence of obesity”

So here we are with the basic “diet and exercise” cure. As runners, and especially Colorado runners, we are acutely aware of the epidemic of obesity surrounding us. All you have to do is walk into any mall to observe the epidemic in our nation. Have you noticed the size of the shopper?

We all know some of the more obvious reasons for lack of health in our society: 64 oz. sodas (what ever happened to water?), non nutritious fast foods, high fat diets, low levels of activity, lack of safe playgrounds, computers, television and the list goes on and on. But how can we change this behavior? How can we get children to understand the differences between feeling sluggish and overweight and feeling mentally healthy and physically fit? There is no question that the earlier these behaviors are changed the healthier our adult society will become. There are choices that must be made and consequences to the choices we make. As adults we have to guide children into making intelligent, healthy choices, even if we learned our lessons later in life.

In a report from The National Institute of Health, June 2002, Karen Donato of the National Heart, Lung and Blood Institute gave some important tips for parents to help their children maintain a healthy body weight:

1. Be supportive. Children know if they are overweight and don’t need to be reminded or singled out. They need acceptance, encouragement and love.

2. Set guidelines for the amount of time your children can spend watching television or playing video games.

3. Plan family activities that involve exercise. Instead of watching television, go hiking, biking, or walk around the mall. Offer choices and let your children decide.

4. Be sensitive. Find activities your children will enjoy that aren’t difficult or could cause embarrassment.

5. Eat meals together as a family and eat at the table, not in front of a television. Eat slowly and enjoy the food.

6. Don’t use food as a reward or punishment. Children should not be placed on restrictive diets, unless done so by a doctor. Children need food for growth and development.

7. Involve your children in meal planning and grocery shopping. This helps them

learn and gives them a role in the decision making.

8. Keep healthy snacks on hand. Good options include fresh, frozen, or canned fruits and vegetables; low-fat cheese, yogurt or ice cream; frozen fruit bars; and cookies such as fig bars, graham crackers, gingersnaps or vanilla wafers.

9. Focus on small, gradual changes in eating and activity patterns. This helps

form habits that can last a lifetime. As a Colorado Runner, there are things you can do in addition to applying the tips for parenting. Set an example. As runners, demonstrate the joy of being outside and running or walking. We’ve made choices in our lifestyle that have made us mentally and physically healthier. By setting an example, we may influence others to change behaviors in their own lives. We also have a responsibility to be there when children or adults have questions about our active lifestyle and we must be sensitive to their situation. Describing intervals might not be the appropriate response to a person asking questions about their jogging program. Remember this is not about you. You have already discovered the benefits of a healthy lifestyle. Your responsibility is to try and help others achieve their “healthy lifestyle” potential.

If you’re at a race and find yourself disappointed in your time, keep in mind another runner nearby might be extremely pleased with their time which may be quite a bit slower than yours. Be supportive of others, keep your “I should have run…..” or

“I am great” comments to yourself. Focus on others.

Keeping the “child” alive in all of us is a great step toward a healthy lifestyle. Diet and exercise are important factors in our quest for health. If we can share this secret, we will be helping future generations toward healthier lifestyles.

Editor’s Note: Joyce Rankin has written a guide: Children’s Running: An After-School Program for Elementary School Children. This guide provides the background and tools necessary for an after-school or summer children’s running program. Everything needed for a running program is contained in the guidebook. The only additional needs are volunteers, children, and an outdoor area to run. Send $15 plus $5 P&H to: WHO PRESS, 0311 West Sopris Creek Road, Basalt, CO 81621.

Kids at the start of the 100 meter Spooky Sneak in Denver.


Hit The Dirt... Trail Review

Waldo Canyon is one of the most popular trails in the region, and for good reason. It has moderate

grades, views of both city and mountains, cool dark forest, and (mostly) good running surfaces. Much of the trail faces south, making for reasonable conditions year round. Waldo provides trail connections to the Ute Pass Trail, Longs Ranch Road, Williams Canyon, Rampart Range Road, and the town of Cascade. It must have good vibes, since several members of the Incline Club have chosen it for the location of their wedding!

Section 1: Highway 24 to Waldo Canyon(7 Miles total for the loop)

Waldo Canyon trail begins at a well-marked trailhead on Highway 24 about two miles west of Manitou Springs. The parking lot often fills on a nice day, so you can choose to run from Manitou via the Ute Pass Trail (See long route below). To reach the trailhead from the junction of Ute Pass Trail and Longs Ranch Road, turn right and run down the well-maintained road to the highway. The trailhead is directly across the highway. The Waldo Canyon trail begins with

some switchbacks and stairs, but believe me, this is much less intimidating than the old stairs that used to march straight up the hill in two long flights. It soon straightens out and traverses eastward along the south-facing hillside, quickly climbing away from the noise of the highway. It winds in and out of some ravines, crossing over a ridge into Waldo Canyon proper after about one mile. At this ridgeline, an obscure trail heads straight up the hill for a connection to Cascade. The trail descends and rolls gently into the bottom of Waldo Canyon where you will find a nice meadow followed shortly by the start of the loop trail.

Section 2: Waldo Canyon Loop

The loop begins at a sign indicating the 3.5-mile loop running either direction. In winter I always go clockwise (stay left of the sign) because there is often ice in the canyon bottom and I’d rather ascend icy patches than slide down on my butt! Also it is much easier to stay warm in this icebox while running uphill. This description takes the clockwise direction. The trail follows the creek up Waldo Canyon, crossing it five times. This section

is wooded, which provides a welcome respite on hot days. About 120 meters after the fifth crossing (you’re on the right side of the creek now as you head upstream), it takes a sharp switchback to the right. There are a few stairs here and usually a sign to keep you on track. However, many have still missed this turn and continued upstream! If you continue on the wrong trail you will eventually pop out on Rampart Range Road or you can connect into the trail that goes to Cascade. The trail ascends out of the canyon bottom, making one more sharp switchback to the left (you’ll know if you miss this one because you’ll squeeze between a couple of boulders and find yourself suddenly looking out over the treetops). Another creek crossing follows a nice level section. About 3/4 mile after the creek, the trail reaches a

forested pass and begins to descend. This is the high point of the trail. It takes a right turn in the forest and quickly breaks out into open country. The footing deteriorates here due to limestone chunks - stay alert! A switchback leads to a long descending traverse across a south-facing hillside to a ridge. You’ll know you’ve reached this ridge because the footing gets really abysmal on deep red sandstone chunks. As you descend this ridgeline, watch for the switchback toward the left down into the next valley. There is sometimes a small cairn here marking the obscure “Bail Trail” down into Williams Canyon. If you stay with the Waldo trail, you will descend into a small valley, then face a 1/4-mile climb up to the next ridge. From there it is all downhill through a series of nine switchbacks to the bottom of Waldo Canyon and the sign marking the start of the loop trail.

Section 3: Back to the Highway

From the loop trail sign, turn left (south) to return to Highway 24, reversing the route in Section 1 above. One interesting thing is that it seems like it is a lot longer running out than running in. The total distance of this run is about seven miles. To turn this run into a great 15 mile long run, keep reading.

Long Run Addition (15 Miles Total)

If you want to make this into a long run of 15 miles, then park at Memorial Park in Manitou Springs (off Businees 24). Run west on Business 24 and turn left on Ruxton. Many will recall that this is the same route as the first mile of the Pikes Peak Ascent and Marathon. When you are about to reach the Cog Railway station, there is a road to the right. Take this road, then turn right at the gate onto the Ute Pass Trail. Follow this trail for about 3 miles, passing the turn off to Cascade. The trail will make a turn to the right and then run into Longs Ranch Road. Turn right and run down Long’s Ranch Road to the gate at Highway 24. Cross 24 and follow the directions above. When you get back to Highway 24 on the return trip, cross over 24 and follow Longs Ranch Road up to the left turn onto the UPT. Randy Lindsey is a member of the Incline Club, a Colorado Springs based running club. To learn more about the club and their runs, visit their website at www.inclineclub.com

Waldo CanyonManitou Springs, CO

By Randy Lindsey

Want to see your favorite trail in Colorado Runner?Submit your write-up to [email protected] and we may print it.


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The Lighter Side

Here are a Few Ways to Know if YOU are a Back of the Packer:

♦ You’ve ever been beaten by a runner who looks too young to write his own name.♦ The thought of wearing those tiny racing shorts with splits up the leg makes you cringe.♦ When you tell a friend you placed 10th at a local 5K, he innocently asks, “Were there only 10 people in it?”♦ You decide which races to register for by the reputation of the post race festivities.♦ Your could probably qualify for the Boston Marathon… at age 70 or so.♦ Your motivation for the race is the progressive dining at each aid station.♦ You enjoy waking up to terrible weather on race day because you know that it improves your chances of winning an age group ribbon since most folks will stay home.♦ You break into a run when you spot your mother-in-law up ahead, ready to take your picture.♦ You stop running as soon as you pass her.♦ When someone asks you how fast you ran, you pretend you didn’t hear the question.♦ You write the course cut off times on your arm so you know exactly how fast you have to run before the sweeper bus pulls you off the course.♦ Your highlight of the race is the discarded Nike sweatshirt you picked up off the side of the road in your size!♦ In the distance you hear the race announcer congratulating the last runner over the finish line.♦ By the time you finish, the finish line is being disassembled, the door prizes have already been given away and your only t-shirt option is size XXL.♦ You’ve really taken a beer from the guy standing along the marathon course.♦ Last, but not least, but VERY telling… no one is following you.

Back of the Pack“Go fast enough to get there,

but slow enough to see.”- Jimmy Buffett

by Jessica Griffiths

My husband Derek and I have been runners for many years, but there’s quite a dividing line between us. He can run with the best and cross the finish line first. I often take walking breaks and finish near the back. He’ll keep track of daily splits, laps and heart rates. I prefer not to know just how slow I’m running or the exact distance of the course. I often consider myself a ‘back of the packer.” For all of the other back of the packers out there (and you know who you are!)... read on.

Marilyn Pfeifer and Patty Griffiths finish the Air Force Marathon.


Do you have a lighter side story to share? Email [email protected]

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