In this week's message:
+ Thursday run: Apex or Chief Hosa
+ Other weekly runs: Tue & Wed mornings, Sat ERC
+ Saturday long run: Buffalo Creek
+ Race Volunteers needed
+ Races, clinics and other upcoming events
+ GoLite Sample Sale
+ Trail Running 101 Form Clinics


If you are unfamiliar with the driving directions, running routes, or
trail ratings, please read/print out the descriptions and maps, at:
http://dtr.runuphillracing.com/Maps/. For more DTR info:
http://dtr.runuphillracing.com/

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If it's dry, this week's Thursday night run will be at Apex Park (T4,
P3, N2) in Golden. We will do the "Figure 8" route. Please use the
links above for route descriptions and directions.

We stay off the trails if they're wet and muddy to help protect them
from damage and erosion. Apex drains fairly well, so it should be OK
to use if it doesn't rain that hard and stops by midday on Thursday.
Please use your judgement. Call my cell phone late Thursday afternoon
if you are unsure, 303-870-0487.

If it is wet, we'll run at Chief Hosa (T1, P2, N2) instead. It's less
than a 10 min drive from Apex. Directions are on the web site. Route
description is below.

The route is easy to follow. Start up the dirt road to the right of
the lodge. About ½mi up, stay right at the junction. Remember this
turn for the way down. About 2mi up, make a sharp left onto the paved
road. In another ~300 yards, go around the chain, and continue up the
dirt road. Kiss the flagpole at the top, then return the same way.
Turn around at ~35 minutes if you haven't made it to the top. On the
way down, remember to make a sharp right onto the dirt road, just
after the chain, and stay left at that lower junction mentioned above.
Total distance ~6¾mi. Faster runners can go right at this lower
junction to add another ¾mi. This road starts steeply downhill, curves
left just before I-70, then climbs a bit before returning to the lodge.

Thanks to Rick and Christine for hosting the Cinco de Mayo party last
Thursday. The next party will be a pot-luck picnic, after the 5/26 run.

Tentative schedule:
5/19: Mt. Falcon, time trial
5/26: Lair of the Bear

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Tue morning runs continue at South Table Mtn (T=3, P=2, N=4) on
Tuesday mornings, 5:15am. Please see the message posted on Mondays, or
contact Leigh for more info: inclinerunner@....

Wed mornings, run stairs at Red Rocks on Wed mornings. 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. See the Tuesday
message for more info.

Wed mornings, every other week, join Derek Griffith for a long run
near Ken Caryl. He starts at his house, 28 Tecoma Circle, at 6:30am,
and runs for up to 2 hours, 12-15 miles. Contact Derek for more
information, derek@...

This Saturday's Evergreen Runners Circle (ERC) run is at Chief Hosa.
The ERC runs are about 60 minutes long. Occasionally, some people will
start early or go later to get in more mileage. They usually go out
for coffee/breakfast afterwards. 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
Upcoming ERC Schedule:
5/21: Evergreen Lake House.
5/28: Genesee overlook

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This Saturday, we'll do a long run at Buffalo Creek, on the course for
my cancelled race. There will four route options with distances of
approx. 10k, 10m, 20mi and 25 mi. We will meet at The Fort restaurant
in Morrison at 7:30am, then carpool/caravan to the start at Pine
Valley Open Space Park. Directions to The Fort are on the web site.
Directions to Pine Valley Ranch and route maps will be posted at
races.runuphillracing.com by Friday.

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Volunteers are needed for several upcoming races.

5/30, Rocky Moutain Road Runners need volunteers to help at the
BolderBoulder finish line. Volunteers get a goodie bag and free lunch.
Also, you get to be on the field for the elite race. If you are
running the race, you still can volunteer if you are in one of the
earlier waves. To volunteer or for more info contact rmrr@...,
303-871-8366, or talk to Lee Bengston on Thursday.

6/12, the inaugural Rocky Mountain ½ marathon and Luna Women's 8k run,
at the Pepsi Center in Denver. I am coordinating volunteers with
Potts. We need lots of people for aid stations, traffic control,
finish line, packet pick-up, and other duties. Youth/civic groups are
especially welcome. This is a big money race that already has
attracted a strong field. Please contact me at
info@..., 303-870-0487; or contact Potts at
pjones@.... For more info on the race, go to www.rmrunning.com

6/18, Mt. Evans Ascent. They typically need extra help shuttling
runners down from the top. Go to http://www.racingunderground.com/. Or
contact Darrin at info@...

I will need help at my races: Golden Gate Canyon Trail Run, 6/26;
Twilight Trail Series on 6/22, 7/13, 7/27 and 8/3.
www.runuphillracing.com, info@...

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Upcoming races and clinics:

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.
www.bolderboulder.com/speakerseries.cfm

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. www.bolderboulder.com/speakerseries.cfm

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." www.bolderboulder.com/speakerseries.cfm

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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GoLite is having another one of their semi-regular sample sales. They
make fast and light products including: jackets, shirts, tents, packs,
cycling apparel and sleeping bags.
Friday, May 20, 8 AM - 6 PM. Get there early. It sells fast.
6325 Gunpark Dr, Boulder
www.golite.com/samplesale

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There are a couple of openings left for my final Trail Running 101
form clinic on June 5. This weekend's clinic is full.

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.
* Learn how to use trails to improve your road running.

What: ~4 hours of drills, short runs, feedback, handouts, and fun.

Who: Road and trail runners of 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: 6/5. 7:30am.

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

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