This is an extra message. The regular message, with the Thursday run details,
will come out later.


Come out this Tuesday for a full moon run at South Table Mtn.

It's supposed to be cold but clear. South Table is a fairly easy run -
with a relatively short and moderate climb, then mostly flat atop the
mesa. It's a good place to run in the dark, even with a little snow on
the ground.

The run will start at 6:15pm from the NREL lot. This will be a social
run, meaning that everyone will stay together, or regroup regularly.

Suggested routes: Start up the one trail from the lot. After 1/4 mi,
slower runners can opt to go left; faster runners can go right. Or, if
everyone agrees to go slowly, everyone can go right.

Left - follow the one trail to the top. Then continue straight, north,
ignoring any side trails. The trail will come alongside the fence for
the CDOT test track, then hit an E-W old jeep road. Wait and regroup
there. This is ~1mi into the run.

Right - After another ~300 yards, take a sharp left and start heading
up the hill. Follow the trail around the eastern edge of the mesa,
then continue W on the jeep road. Wait and regroup where the other
trail meets, by the well reflected fence line. This is ~1.5mi into the
run.

Continuing, go W on the jeep road. It becomes a double track trail.
After another ~1.5mi, after crossing a couple of downed fence lines,
you'll hit a jeep trail. Wait and regroup there. Then, there are a
couple of options. The traditional route is to take the gentle right,
up the jeep road, and follow it all the way over the rise, down the
other side, then up the "Golden Stairs" to a great view overlooking
Golden.

Another, shorter option is to take a sharper right up a rocky trail.
In another 200 yards, go right and follow the trail around in a
circle. You'll come back to the jeep road. There you go left, then
retrace your route back to the start.

There are a few other ways to go. Joe, Rick and Christine can lead the
way. I won't be there. More details and a map are available at
dtr.runuphillracing.com

Remember that this is a social run, not a fast workout.

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On Wednesday, I am giving a FREE talk on Winter Training. It's at 7pm,
at the Runners Roost in Lakewood, SW corner of Alameda and Wadsworth.

Topics covered include:
* What kind of training should you be doing to:
Peak for a big winter race
Recover from a big fall marathon
Prepare for a better 2006 season
* How to take time off from serious training without losing fitness
* How to adapt your training schedule to difficult and varying weather
conditions
* Fun and effective treadmill workouts.
* Yoga, Pilates, Weights, Spinning, and other indoor cross-training
* Snowshoeing, X-C Skiing, and other outdoor cross-training
* Lights, reflective gear, clothing, and other equipment for the cold,
dark and ice
And anything else that comes up.

For more details, please visit www.runuphillracing.com

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Last Sunday's running form clinic was postponed. It is tentativley
rescheduled for this weekend. Date, time and location TBA after
checking with the people who were already signed up, and the weather.
There may be some additional spaces left. Please contact me if you are
interested. Visit my site for more details on the clinic,
www.runuphillracing.com