+ Thursday evening run: Bear Creek Lake Park (T=2, P=1-2, N=2)**
+ Saturday's Evergreen Runners Circle run: Evergreen Lake House
+ Races, clinics and other upcoming events
+ Trail 101 Clinic
+ Long run May 15 - cancelled
+ Long run Sunday - Colo Trail, Roxborough, Waterton area


This Thursday's run is at Bear Creek Lake Park (T=2, P=1-2, N=2)**. The
main group starts at 6:15pm. A smaller group starts around 5:30pm; look
for Scott, Ray, Connie or Kim.

Directions: Take C-470 to Morrison Rd. Go west. Take the first right at
Rooney Rd, then an immediate right into the dirt lot, across from the
Conoco Station. To avoid C470 traffic from the north, stay on I70 to
the Red Rocks exit, #259. Go south ~1mi. Veer left over the hogback.
Just after crossing over C-470, turn right onto Rooney Rd and go ~2mi.
There's a bathroom in the Conoco station, and several in the park.

Main Route (in blue on attached): The run starts by taking the bike
path across Morrison Rd into the park. Run under C-470. Jog right
across the first bridge, then an immediate left onto a single track.
Run through the picnic area [1], cross the road, and pick up the trail
on the other side. Continue following the path east along the south
side of Bear Creek, around the horse fences and past the exercise
stations. About 1.75mi from the start, the path curves right. Look for
a short single track on the left heading over a small hill. This leads
to a large, dirt, parking lot. Cross the lot, staying to the right
side. Head between the large rocks on the other side of the lot, then
down the hill to the creek. Cross the creek on the rocks [2]. Go left
on the trails and head to the road at the base of the mountain [3]. Go
left on the road and follow it across the base of the dam. Before you
reach the other end of the dam, go left on the single track and follow
it back west along the edge of the lake. Cross through the fisherman's
parking lot [5]. Just after the trees on the other side, go left onto
the dirt path. Follow this back west, along the north side of Bear
Creek. At the end of the trail, come up to the road, continue west past
the tollbooth, onto the bike path, then back under C-470 to the finish.

You can also take the park road back. At the north end of the dam, go
past the single track and around the chain to the road. Go left and
take it all the way back. Or, at the fisherman's lot [5], go right out
to the road, then left onto the road.

Additional options for faster runners (red lines):

At the picnic area [1], head right, cross the road, then take the left
most trail heading up the hill. The trail heads across the edge of the
small plateau. After a short distance, look for a trail on the left.
Make a sharp left, go around the horse fence, down the hill, back to
the main route, then go right.

At the base of the mountain [3], cross the road and climb the single
track to the top. At the top, follow the single track on the left.
After ~1/4 mile, go left at the fork and drop down to the road atop the
dam [4].

From there [4], you can either go across the top, or drop down to the
bottom of the dam. To go across the top, go around the fence, then left
across the top of the dam. At the north end, make a sharp left down the
road. Go into the lot at the bottom of the road, past the bathrooms,
pick up a trail heading down to the lake, then go right to fisherman's
lot. To head down to the bottom, make a sharp left just before the
fence at the top of the dam. Go down the trail alongside the rocks to
the road. Go right on the road and follow the main route.

From the fisherman's lot [5], head up to and cross the road. Take the
trail that's just to the right of the dirt road (to Coyote Crossing),
but left of the gully. At the top of the hill, veer left alongside the
irrigation ditch. Look for a bridge on the right. Cross the bridge,
then go left onto the trail. At the end (near Morrison Rd), go around a
chain and make a left, through the fence line, and take the short,
steep trail back into the park. Go right on the road to the finish.

++++++++++

This Saturday's Evergreen Runners Circle (ERC) run is at Evergreen Lake
House. The run starts at 8:30am sharp.

Take the Evergreen Parkway exit, hwy 74, #252, from I-70, to the main
light in Evergreen, just below the dam. Go south (right if coming from
I-70) on hwy 73 towards Conifer. Make the first right, about 3/4 mile
up, on Buffalo Park Rd. Continue up the hill, past the high school,
past the lower Alderfer lots, to the open meadows at the top. Park in
the dirt lot on the right, just past the yellow house. Take the
Evergreen Parkway, hwy 74, exit 252 from I-70. Continue through Bergen
Park, past Elk Meadow, about 6 miles, down the hill to the lake. At the
bottom of the hill, just before the road turns left at the lake, turn
right onto Upper Bear Creek Rd. Go about 1/4 mile and turn left into
the Lake House parking lot.

The ERC runs are usually 60-90 minutes long. Occasionally, some people
will start early, or run longer, to get in more mileage. They usually
go out for coffee/breakfast afterwards. Several of us do the ERC runs,
but I don't organize them. Please forward your questions to Dave via
the link below ERC. For more info about the ERC schedules, go to:
http://www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
5/22: Elk Meadow, lower lot
5/29: Beaver Brook Trail, Genessee

++++++++++

5/15; 24 hrs of Boulder; 24 hrs, solo and teams; Boulder;
http://www.geminiadventures.com; reid_delman@...;
(303) 652-9949

5/15; Trail Running 101; 3+ hr trail running clinic; Denver foothills,
tbd; http://www.active.com, info@...; (303) 282-3921; see below.

5/30; An Evening with Bill Rodgers; "Secrets for a Lifetime of
Successful Running"; Marriott, Boulder; Runners Choice; (303) 449-8551

++++++++++

I am giving a running form clinic, Trail Running 101, this Saturday.

Any energy that doesn't go into propelling you forward is wasted. Running on
trails magnifies flaws in your running form. Improving your running form can
make running more enjoyable, add to your speed and endurance, and reduce the
risk of injury. The principles of efficient trail running apply to the roads
too.

The clinic is 3-4 hours. It's mostly drills and very short runs. There is not
fitness requirement. Don't worry, we won't be running for 3 hours.

Location will be in the Evergreen/Golden area. I'll send out directions and
other information after you register.

Pre-registration only. Sign up online at
http://www.active.com/event_detail.cfm?event_id=1128817
I can e-mail you and application. Or, you can sign up with me at the run on
Thursday.

++++++++++

Tim Erickson has cancelled his long run scheduled for this Saturday,
May 15. Look for him to reschedule it later.

++++++++++

Join me for a long run this Sunday. I'm tentatively planning to run the
trails above Waterton - either the Colo Trail to the Platte and back,
or a loop to Indian Creek Campground and Roxborough. I'll probably
start by riding the 6miles up the canyon to the dam (it's a boring run
anyway), lock the bikes, then run from there. There will be options for
shorter routes. Look for details in a message later this week.

++++++++++

** Trail Rating - 1-5 scale, 1 being the easiest.
T = technical difficulty (rocks, narrow, curves, etc.)
P = physical difficulty (length, steepness and number of climbs)
N = navigational difficulty (ease of following the routes)

=====
Adam Feerst
303-282-3921
When in doubt, run uphill




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