In this week's message:
+ Time trial survey
+ Thursday evening run: Hogback/Matthews Winters
+ Saturday Evergreen Runners Circle run: Elk Meadow, Stagecoach lot
+ Morning runs: Tue-South Table, Wed-Red Rocks stairs
+ Races, clinics and other upcoming events
+ Trail Running 101 Form Clinics
+ New trail blogs: Kasey's Appalachian Trail blog; Mike's trail
running blog
+ Other running groups


Thanks to everyone who has already responded to the survey. I've got a good
response so far. I still want to hear from more of you. I will continue to tally
the results until May 1. To clairfy one point, the Falcon course is all uphill;
the Green Mtn course is fairly flat and fast. Please follow the instructions in
the message for responding. Also, please leave (or put) "time trial survey" in
the subject line. If you deleted the message, you can get a copy of it at the
Yahoo site.

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This Thursday's run is on the Hogback/Matthews Winters trails. The
main group will start at 6:15pm. The early group usually starts around
5:30pm; look for Scott, Ray, Connie or Kim.

If it is raining and the trails are wet, we will move the run to Bear
Creek Lake Park. Please use your judgement. We will start 10 min
later. It's a short drive, so you should have plenty of time to check
the Hogback first.

If you are unfamiliar with how to get to the run, the running routes,
or the TPN ratings, please read the descriptions and print out the
maps, both road and trail, at: http://dtr.runuphillracing.com/Maps/
For more DTR info: http://dtr.runuphillracing.com/

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This Saturday's Evergreen Runners Circle (ERC) run is at Elk Meadow,
Stagecoach lot.

For maps and directions: http://dtr.runuphillracing.com/Maps/

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 ERC link below. For more info about the ERC schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
4/30: Alderfer Three Sisters
5/7: O'Fallon Park.
5/14: Chief Hosa.
5/21: Evergreen Lake House.
5/28: Genesee overlook

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Meet Leigh Singleton and Ray Grundmeyer at South Table Mtn (T=3, P=2,
N=4) on Tuesday mornings. They meet at 5:15am, and run into the
sunrise. The pace is casual. They welcome some company. Please see the
message posted on Mondays for more details. Or, contact Leigh for more
info: inclinerunner@.... It's helpful if you let her know if you
plan to show up, so they know to look for you. For directions and
route map go to http://dtr.runuphillracing.com/Maps/

On Wed mornings, come watch the sunrise at Red Rocks. Stairs are a
great way to build hip strength both for climbing, and for a longer
stride on the flats. This is a "show-and-go" workout, meaning that
just start whenever you show up. People have been starting anywhere
from 5:30-6:30am. Park at TNT Country Breakfast, in Morrison, then run
up to the ampitheatre. Or, park by the ampitheatre. See the message
posting on Tuesdays for more details. For directions, go to
http://dtr.runuphillracing.com/Maps/

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Upcoming races and clinics:

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m;
www.geminiadventures.com, reid_delman@...

4/24; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

4/25, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Ladies Night with professional triathlete and
sports-wear designer, Nicole DeBoom.

5/5, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Bobby McGee will speak on "Mental Strategies for
BolderBoulder success."

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/10, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Dr. Andy Pruitt, Founder and Clinical Director of the
Center for Sports Medicine in Boulder, will be speaking on sports
injury prevention.

5/15; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/17, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Frank Shorter, will speak on his impressions and
experiences as a professional runner spanning 4 decades.

5/21; 24 Hours of Boulder; relay and solo; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

5/24, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Colleen Cooke, MS RD, a sports dietician at the
Boulder Center for Sports Medicine will be speaking about sports
nutrition.

5/29, 9:00am; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Bobby McGee will speak on "How to Really Show Up With
All You Have on Race Day."

5/29; Wyoming Marathon Races; 13.1M, 26.2M, 52.4M; Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon

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I (Adam) am teaching Trail Running 101 form clinics.

Any energy that doesn't go into propelling you forward is wasted.
Flaws in our form not only waste energy, they put added stress on our
joints and muscles and lead to a greater risk of injury.

Every runner has some flaws. Trail running magnifies our running
flaws. This makes it a great vehicle for getting better. This is great
for road runners too. If you can run efficiently on trails, especially
downhill, you will be even that much more efficient on the roads.

Running doesn't have to be so painful. The clinics are designed to
help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.

What: The clinics are 3-4 hours of drills, short runs, feedback,
handouts, and fun. This is the 4th year I am offering the Trail
Running 101 clinics.

Who: The clinic is designed for all abilities. Don't worry. We won't
be running for 4 hours. There is no fitness requirement. Most of the
runs will be very short, ~10 seconds, to work on form.

When: The clinic will be offered 3 more times this spring: 4/24, 5/15,
or 6/5. 7:30am - 11-ish.

Where: Different trails around Golden and Evergreen. I will send out
location and directions to registered participants the week of the event.

Size: Limited to 12 to ensure individual attention.

Cost: $30. Pre-registration only. Registration forms and more info at
www.runuphillracing.com

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Join the Rocky Mountain Road Runners Tuesdays, 6pm, at South High
School, for a 1 to 3 laps around Washington Park, 45-60 minutes. They
usually have a wide range of abilities. For details, go to www.rmrr.org

Or if you work downtown you can meet at NikeTown on Tuesdays, at 16th
and Glenarm. They run to and along the Cherry Creek bike path for 3-8
miles, alternating directions each week either to the Cherry Creek
shopping center, or to REI and S along the Platte path. They leave at
5:45 p.m. sharp! NikeTown provides snacks after the run.

If you're in the Boulder area, join the Boulder Trail Runners for a
series of morning and evening weekday and weekend runs.
http://groups.yahoo.com/group/BoulderTrailRunners

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Kasey Robbert is hiking the Appalachian Trail, 2,000+ mi, from
Georgia to Maine. She started a couple of weeks ago. You can follow
her journey at http://backpackermadness.blogspot.com/

Her husband, Mike, is blogging some of his trail running. You can read
his postings at: http://rmtrails.blogspot.com/

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Remember, it is not how fast or how far that you run, but that you get
out there and enjoy yourself while running.