IN THIS WEEK'S MESSAGE:
+ Thursday evening run
+ Tuesday Speed Workout
+ Other groups: Sat-Evergreen, Sun-Golden & Pikes, Mon-Crown Hill,
Tue-Red Rocks Stairs
+ Trail Running Clinics
+ Discounts on Arbys Rocky Mountain Half Marathon entries.
+ Carpools and group trips: 7/1, Spring Creek Memorial race, Steamboat
+ Talks, Clinics, and other Non-Race Events
+ Races. NEW EVENTS ADDED


IN THE NEWS – Resurgence of American Marathoning?
On Sunday, American Deena Kastor won the London Marathon in 2:19 36,
taking 1:40 off the old record, that she set there in 2003. She ran
each half of the race in 1:09:48.

Last Monday, at the Boston Marathon, the US men placed 5 in the top
10, and 7 in the top 15. The Kenyans also placed 7 in the top 15 (the
only other being a Japanese runner in 6th), making it a virtual dual
meet. If it were a dual meet, the US would have beaten the Kenyans, 29
(3-4-5-7-10) to 32 (1-2-8-9-12).

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THURSDAY RUN
Location: Apex, clockwise route, T4, P3, N2.

Neutral Start/Regrouping: Please start slow, and stay together at
least until the mouth of the canyon. Please regroup by ability (slow,
intermediate, fast) at key junctions: bottom and top of Enchanted
Forest, bottom and/or top of Sluicebox.

Time: The early group starts around 5:30pm. The main group starts at
6:15pm.

Dinner: Many of us usually go to dinner after the runs. All are
invited. We pick the location at the end of the run. Bring warm and
dry clothes to change into. On Thursday, many restaurants will be
donating 25% of the food bill to Project Angel Heart. For a list of
participating restaurants, go to http://www.projectangelheart.org/

If you are new to DTR, or unfamiliar with the trails, directions or
ratings, please follow the link below to maps, route descriptions,
driving directions, FAQs, and other information.
http://dtr.runuphillracing.com/

All messages are archived, and more group information is available at:
http://groups.yahoo.com/group/denvertrailrunners

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TUESDAY SPEED
I will be leading a free, speed workout, on trails, on Tuesday
evenings, weather permitting.

The workouts will vary, including short sprints, VO2Max and tempo
intervals, using the trails and hills, instead of a track. We'll use
time and/or landmarks to mark the work and rest, rather than track
laps. The hard efforts will be on fairly non-technical trails.
Locations will vary, using many of the same trails we run on for
Thursdays.

I'll post the location, and maybe the workout on Mondays.

All levels are welcome. We usually will stay in a small area – either
back and forth, or a short loop, so, no one will be left behind. If
you want to get fast, you have to practice fast.

Bring water, extra clothing, etc., to leave at start of hill, if wanted.

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WEEKEND & MONDAY GROUPS

SATURDAY EVERGREEN
The Evergreen Runners Circle (ERC) holds FREE runs every Saturday,
8:30am, on trails, in the Evergreen area. Several DTR regulars join
these runs. The ERC runs are typically about 60 minutes long. 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: http://www.geocities.com/Colosseum/Lodge/7018/index.html
Schedule:
April 29: O'Fallon Park.
May 6: Evergreen Lake House.

SUNDAY GOLDEN
Golden weekend runs are Sundays at 7:30 a.m. Meet outside Brooks
Field, CSM Stadium, on 12th Street in Golden, and run on one of six or
more different routes in the Golden area. All of the courses allow
for varying lengths (e.g. 6-14+ miles) and paces, depending on the
interests of the runners on that day. For further information contact
Ron Benioff at rnbenioff@... 303-279-6152.

SUNDAY INCLINE CLUB RUNS AT PIKES PEAK
The Incline Club holds long runs, on Sundays, in the Pike Peak area.
They stay fairly low over the winter, then gradually venture up higher
as the trails dry in the spring. There is a large turnout, often >100
people, even over the winter, with a wide range of abilities. For more
info, go to http://www.inclineclub.com

If you are interested in carpooling to these runs, contact me and I
will share your e-mail address with others who are also interested.

MONDAY "WEEKEND RECOVERY RUNS" at CROWN HILL
Karen Voss (DTR regular) is starting a new running group on Monday
evenings. The "Weekend Recovery Runs" will meet at Crown Hill Park, in
Wheat Ridge, at 6;15pm, on Monday evenings. The runs will be about 3-6
mi. Meet at the trail sign, at the east end of the parking lot, on
26th, a few blocks E of Kipling. Take 6th ave or I-70 to Wadsworth or
Kipling. Go N from 6th, or S from I-70, to 26th. Go W from Wadsworth,
or E from Kipling, to the park.

For more info, contact Karen at 720-838-8963 or info@...

TUESDAY MORNING RED ROCKS STAIRS
Start your Tuesday mornings off right running the stairs at Red Rocks
(RR). Beginning next week, 3/7, several DTR regulars will be meeting
on Tuesday mornings. They usually start around 5:30am – 5:45am.

You can either start at the stairs, or park in Morrison then run up,
as a warm-up. The DTR site has directions to RR. For Morrison, take
C470 to the Morrison, hwy 74 exit. Go W, through town, past the first
light and gas station, to the last diner on the left, T and Ts, and
park in their lot. /From there, cross and run up the road, for ~200
yards. Take a right at the first entrance into RR, and follow the
signs up. It's about a 1.25 mi run to the stairs.

This is a "show-n-go" event, meaning just start whenever you show up.
There won't be a group meeting at the start. We realize that people
have differently tight schedules in the morning. There are usually
others, not with DTR, running the stairs. Once at the stairs, you can
ask people if they're with DTR.

A stair workout may start on the bleachers, from the stage level. See
how far you can get with just one stride per bleacher level. This is
very hard. It is very unlikely you will make it to the top, or even
close, on just one step. I've never made it more than 50, out of 67
rows. Once I tire, I'll switch to two steps per level to the top.
After a few times up the bleachers, then switch to the stairs on the N
side. You can start at the stage level, half way up, or down at street
level. On these smaller stairs, I usually do just one stair per step,
even though I can do more. If you skip the bleachers, you can start
with 2-3 stairs/step, then switch to one when you tire. The bleachers
and multiple steps emphasize leg/hip strength. A one step approach
emphasizes more leg speed and calf strength.

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TRAIL CLINICS
Back for the 5th year, I will be holding several trail running form
clinics.

Any energy that doesn't go into propelling you forward is wasted.
These flaws put added stress on your joints and muscles, which leads
to a greater risk of injury, and greater and quicker fatigue.

The clinics will teach you how to:
* Improve your efficiency.
* Increase running enjoyment.
* Reduce the pain of running.
* Increase the longevity of your running career.

5/6 – Trail Running 101. All levels.
5/13 – Trail Running 102. Intermediate to advanced levels.
6/4 – Trail Running 101. All levels.

For more information and registration, advance only, space is limited
http://www.runuphillracing.com/

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DISCOUNTED ARBYS ENTRIES
The organizers of the Arbys Rocky Mountain ½-Marathon, and Seagate
Women's 8k, are offering discounted entries to the DenverTrailRunners.
The races take place on June 11, starting and finishing at the Pepsi
Center.

Register by April 30, via http://www.active.com, and receive a $10
discount, a free pair of socks, and tech hat. The password is
runningclubs.

You can get more info on the race at http://www.rmrunning.com
Or contact Band Marketing + Partners at (303) 545-5855

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GROUP OUTINGS/CARPOOLS
Interested in carpooling or group road trips to upcoming races? Let me
know.

*DTR will take a road trip to the Spring Creek Memorial, July 1, in
Steamboat Springs. The races are 9.5mi and 5k. John Chapman, former
DTR regular, now lives in Steamboat, and is the race director. He has
offered us room to stay at his house. Let me know if you are
interested. We'll discuss details on Thursday nights, and post them
here later. http://www.runningseries.com

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TALKS, CLINICS, and OTHER NON-RACE EVENTS
4/24, 7pm; Runners and Cyclists: Injury Prevention and Performance
Training; FREE; REI Denver;
http://www.rei.com/stores/store_events.jsp?store=18

4/27, 6pm; Frank Shorter speaks on drugs in sports; FREE; Tattered
Cover, Lodo; http://tatteredcover.com

5/13; Jeff Galloway's Running School; Denver;
http://www.jeffgalloway.com/denver.html 800-200-2771 x 10

5/22, 7pm; Intro to Trail and Mountain Running, discussion, slide
show, and give-aways; FREE; REI Denver;
http://www.rei.com/stores/store_events.jsp?store=18
http://www.runuphillracing.com

5/23, 7pm; Frank Shorter on "Running Through the Decades"; Chautauqua
Park Auditorium, Boulder; http://www.bolderboulder.com

6/5, 7pm; Intro to Trail and Mountain Running, discussion, slide show,
and give-aways; FREE; Fleet Feet, Boulder;
http://www.fleetfeetboulder.com http://www.runuphillracing.com

6/7, 7pm; Intro to Trail and Mountain Running, discussion, slide show,
and give-aways; FREE; REI, Colo Springs;
http://www.rei.com/stores/store_events.jsp?store=68
http://www.runuphillracing.com

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RACE CALENDAR
4/29; Greenland Trail Races; 50K, 25K, 8M; Castle Rock;
http://www.coloradorunnermag.com/other/Greenland50K.html (720) 570-3469

5/6; Castlewood Cliffs Trail Run, Front Range Frenzy #1, 10km;
Castlewood Canyon State Park, Franktown; http://www.racingunderground.com

5/6; Collegiate Peaks; 25m/50m; Buena Vista;
http://www.collegiatepeakstrailrun.org (719) 395-6612

5/20; Hayden Cog Run; 8.4mi uphill, 5k; Steamboat Springs;
http://www.runningseries.com

5/20; Buffalo Creek Trail Run; various distances, 12km to marathon;
FREE; Pine, CO; http://www.runuphillracing.com

5/26; Hillary Everest Marathon; Nepal; www.EverestMarathon.com Becky
Harrison, North American Organizer, 603-374-2438,
becky@...

6/3; Balarat Trail Run; 10km; Jamestown, CO;
http://balarat.dpsk12.org/stories/storyReader$976

6/3; Vail Spring Runoff, USA 10km Trail Running Championship; Vail;
http://www.tevamountaingames.com

6/10; Mt. Falcon Trail Race; 8mi; Morrison; 303-674-6441;
smartin@...

6/10; Rocky Mountain Road Runners Trophy Series #6; 2.4mi; Stonehouse
Park, Lakewood; http://www.rmrr.org

6/11; Garden of the Gods, Triple Crown of Running #1; 10mi; Colo
Springs; http://www.pikespeakmarathon.org/

6/17; Hot Springs Shortcut; Steamboat Springs; 7mi;
http://www.runningseries.com

6/17; Mt. Evans Ascent; 14.5mi; http://www.racingunderground.com/

6/20, 6:40pm; Twilight Trail Series #1; 6.5mi; White Ranch, Golden;
http://www.runuphillracing.com

6/25; Golden Gate Canyon Trail Run; ~13.1mi; Golden Gate Canyon State
Park, 15mi W of Golden; http://www.runuphillracing.com

*7/1; Spring Creek Memorial; 9.5mi, 5k; Steamboat Springs;
http://www.runningseries.com

7/1; Leadville Trail Marathon; full and half marathon;
http://www.leadvilletrail100.com/

7/4; Scar Top Mtn Run; 12k, 5k; http://www.racingunderground.com/

7/9; Mountain Madness; ½ marathon; Steamboat Springs;
http://www.runningseries.com

7/9; Summer Roundup Trail, Triple Crown of Running #2; 12km; Colo
Springs; http://www.pikespeakmarathon.org/

7/11, 6:40pm; Twilight Trail Series #2; 6.7mi; White Ranch, Golden;
http://www.runuphillracing.com

7/22; Lookout Mtn Hill Climb, Front Range Frenzy #2, ~4mi; Golden;
http://www.racingunderground.com

7/25, 6:40pm; Twilight Trail Series #3; 10km; Elk Meadow, Evergreen;
http://www.runuphillracing.com

7/27, 6:30pm; Paint Mines 6km; Calhan, CO; Nancy Hobbs, 719-520-6384,
719-499-1335; nancyhobbs@...

8/5; The Arthur's Rock n Roll, Front Range Frenzy #3, 10mi; Lory State
Park, Ft. Collins; http://www.racingunderground.com

8/5; Mt. Werner Classic; 5mi, 12mi; Steamboat Springs;
http://www.runningseries.com

8/13; LT100 10km; Leadville; http://www.leadvilletrail100.com/

8/15, 6:40pm; Twilight Trail Series #4; 5.5mi; South Valley Park,
Littleton; http://www.runuphillracing.com

8/19; Pikes Peak Ascent, Triple Crown of Running #3a; FULL; 13.32mi;
Manitou; http://www.pikespeakmarathon.org/

8/19-20; Leadville Trail 100; 100mi; http://www.leadvilletrail100.com/

8/20; Pikes Peak Marathon, Triple Crown of Running #3b; FULL; 13.32mi;
Manitou; http://www.pikespeakmarathon.org/

8/20; Continental Divide; 16mi; Steamboat Springs;
http://www.runningseries.com

8/26; Indian Peaks Trail Run, Front Range Frenzy #4, 10km; Eldora Ski
Area, Nederland; http://www.racingunderground.com

9/3; 10K at 10,000 Feet; 10k; http://www.runningseries.com

9/3; Beaver Creek Vertical Ascent; 6hr Uphill Run (down on chairlift);
http://www.beavercreek.com

9/9; Kremmling Road Kill; ½ marathon, 10k; http://www.runningseries.com

9/23; Golden Leaf half-marathon; Snowmass to Aspen;
http://www.utemountaineer.com

9/24; Pilot Run for Literacy; 7mi, 3mi; Steamboat Springs;
http://www.runningseries.com

10/14; Barr Lake Boogie, Front Range Frenzy #5, 15km; Barr Lake State
Park, Brighton; http://www.racingunderground.com

11/4-17; Nepal Trek and Trail Run; ½-marathon race, multi-day group
trek to the start; http://www.nepaltrekandtrail.com/