IN THIS WEEK'S MESSAGE:
+ Tuesday Speed Workout
+ Thursday evening run
+ Saturday DTR Group Run
+ Other groups: Sat-Evergreen, Sun-Golden & Pikes, Mon-Crown Hill,
Tue-Red Rocks Stairs
+ Buffalo Creek Trail Run, FREE, this Saturday
+ Trail Running Clinics
+ Intro to Trail and Mountain Running Talks.
+ Carpools and group trips: 7/1, Spring Creek Memorial race, Steamboat
+ Talks, Clinics, and other Non-Race Events
+ Races. NEW EVENTS ADDED


TUESDAY SPEED
I will be leading a free, speed workout, on trails, on Tuesday
evenings, weather permitting. I'll post the location, and often the
workout too, on Mondays.

This week's workout is at Red Rocks. Meet at the Trading Post. We'll
warm-up by jogging the roads, around to the upper ampitheatre lot. The
workout will be running stairs. If you're late, meet us in the
ampitheatre.

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.

All levels are welcome. We usually 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 faster, you have to practice faster.

Bring water, extra clothing, etc., to leave at start of the hill or loop.

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THURSDAY RUN
Location: Mt. Falcon, time trial.

Next week will be the first potluck picnic of the season, at Lair of
the Bear.

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

Time Trial: We've been doing this time trial regularly, throughout the
summer, for 6 years. It's a chance to test your fitness through the
season. We handicap the starts, based on previous times, with the
slower times starting first. We'll gather together at the top, then do
a slow run together on some of the upper trails, before descending.

If you haven't run this with us before, or don't remember your
previous times. Use the formula on the Falcon page, at the DTR site,
to estimate your start time. For the first run of this season, we'll
go off in groups:
Slow – 0:00 (6:20, or with the early group)
Intermediate – 4:00 or 8:00 after the first group
Fast – 12:00 or 16:00 after

The time trial course is 2.5mi, ~1,400' up (we race up only). Please
don't be intimidated. We have a wide range of times, from 22:49 (2003;
F record is 29:58, in 2001), to 55 min.

For those of you racing this weekend, you can run it earlier in the
week, and send me your time.

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.

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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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:
5/21, Chief Hosa
5/27, Genesee Overlook
6/3, Evergreen HS
6/10, Mt. Falcon Trail Race
6/17, O'Fallon Park
6/24, 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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BUFFALO CREEK RUN
Information is now available for the FREE run this weekend. Courses
available from 12km to marathon. Bring your mountain bike too, and
join us for a group ride after the shorter distances.
http://www.runuphillracing.com

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TRAIL 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.

5/21 – Trail Running 101. All levels. May get cancelled if I don't get
several more registrations.
6/4 – Trail Running 101. All levels. Limited space available.

Registration is in advance only.

All clinics will take place in the western Denver foothills, 8am – noon.
http://www.runuphillracing.com

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INTRO TO TRAIL/MOUNTAIN RUNNING TALKS
I will be hosting a couple of presentations, in conjunction with Trail
Runner Magazine. The sessions include a slide show, panel discussion
and give-aways.

Learn about:
* Running and Racing on Trails
* Where to Run – trails and groups
* Races, including many smaller local races
* Shoes, Hydration Packs, and other equipment
* Anything else that comes up.

Monday, May 22, 7pm. REI Flagship Store, Denver (303) 756-3100
Monday, June 5, 7pm. FleetFeet, Boulder (303) 939-8000

Learn from a panel of experienced trail runners – young and old, fast
and slow – who will share their knowledge of trail running and racing,
from all parts of the pack.
Denver Panel:
Jamie Donaldson – Member of the Montrail Ultra Racing Team.
Julie Lind – Former All-American in x-country. Now, a full time
psychatric social worker and mother of three. Julie continues to
compete well in the masters division in trail, mountain, road, and
snowshoe racing.
Nancy Hobbs – Director of the All American Trail Running Association.
Co-author of The Ultimate Guide to Trail Running.
Jim Romero – at 66yo, Jim is one of the most prolific runners in CO.
He's famous for his weekend doubles, like winning his age group at the
Leadville Marathon on Saturday, and the Vail Hill Climb the next day.
Dave Black – A single father of three, and small business owner. Dave
is one of the slower runners around, 9:00 at the Pikes Marathon last
year, but is a regular on the trail running and racing scene.
Mike Robbert – Finished 2nd in the TrailRunner Magazine's Trophy
Series, in both 2004 & 2005. A coach with FastForward Sports and
BolderBoulder Training Program.

Boulder:
Verne Carlson – Started running the Mesa Trail in 1965, and never
stopped. Verne recently won his age group, 70-74, at Pikes Ascent, and
the 2006 National x-country Championships
Adam Chase – Winner of many local trail ultras. President of the All
American Trail Running Association. Co-author of The Ultimate Guide to
Trail Running.
Lisa Goldsmith – Member of the GoLite - Sportiva Mountain Running
Team. In her early 40s, Lisa continues to win mountain, trail and
stair climb races.

http://www.runuphillracing.com/

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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.
http://www.runningseries.com

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TALKS, CLINICS, and OTHER NON-RACE EVENTS
5/21; Trail Running 101 Form Clinic, all levels; west Denver area;
http://www.runuphillracing.com

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

6/4; Trail Running 101 Form Clinic, all levels; west Denver area;
http://www.runuphillracing.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

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RACE CALENDAR
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

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

6/3; Teva 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/

6/17; Joe Colton's Offroad Adventure; 5k, 10k, 10mi, 15mi;
Rollinsville; http://www.joecoltonadventure.org/

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

6/24; Pilot Hill 25k; Laramie, WY; http://highplainsharriers.org/

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

7/15; Evergreen Mountain Trail Race; 10km; Evergreen; 303-674-6441;
smartin@...

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; Bergen Peak/Elk Meadow Trail Races; 11.5mi, 5.8mi; 7/15;
Evergreen; 303-674-6441; smartin@...

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

10/28; Goblin Valley Ultra; 50km; near Green River, UT;
http://www.goblinvalleyultra.com

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