IN THIS WEEK'S MESSAGE:
+ Intro to Trail and Mountain Running Talk - TONIGHT
+ Tuesday Speed Workout
+ Thursday evening run
+ Other groups: Sat-Evergreen, Sun-Golden & Pikes, Mon-Crown Hill,
Tue-Red Rocks Stairs
+ Incline Club Carpool this Sunday
+ Imogene Pass Registration
+ Trail Running Clinics
+ Carpools and group trips: 6/3 Vail; 7/1, Spring Creek Memorial race,
Steamboat
+ Talks, Clinics, and other Non-Race Events
+ Races. NEW EVENTS ADDED


INTRO TO TRAIL/MOUNTAIN RUNNING TALKS
I will be hosting a couple of presentations, in conjunction with Trail
Runner Magazine.

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

The sessions include a slide show, panel discussion and give-aways of
gear and race entries.

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.

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.

http://coach.runuphillracing.com/Intro2Trail.html

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TUESDAY SPEED
This week's workout is at Mt. Falcon, from the upper lot. It's
supposed to be warm, so we'll go a little higher this week. We will
start at 6:10pm. We'll warm-up on the Castle trail. Then do some
lactate threshold (LT), tempo, repeats, 10-12 min, on the Meadow,
Castle and Tower trails.

The speed workouts will be on trails, on Tuesday evenings, weather
permitting, throughout the summer. I'll usually post the location, and
often the workout too, on Mondays.

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
Justin lost his sunglasses at Falcon last week. They are Julbo brand,
silver plastic with gold lenses. If you found them, let me know and
I'll pass it on to him.

Location: Lair of the Bear, run and potluck picnic. This is a good
trail for first-timers. The hills aren't too steep or long (compared
to some of the other trails we run). The route is out and back – easy
to follow, and you can turn around whenever you want.

Time: The early group starts around 5:30pm. The main group starts at
6:20pm. Please finish your run by 7:45, so we can have enough daylight
for the picnic. If you arrive late, go out and back so that you finish
on time.

Bike: Mtn bike before the run. Start at 5:15. You can get in an hour,
and be back in time for the run.

Picnic: After the run, everyone is invited to the potluck picnic.
Bring food or drink if you can. If not, you're still encouraged to
join in. There's always extra. It's a great way to get to know some of
the other runners, especially for those new to DTR.

Suggestions for things to bring: fruit, pasta/potato/green salad,
pies, chips (please not everyone), sodas, beer, wine. Please, some of
you bring a substantial. Plates, napkins, cups, utensils will be provided.

Bring warm and dry clothes to change into for the picnic.

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:
5/27, 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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INCLINE CLUB
Training for Pikes Peak, Barr Trail, Garden of the Gods, or the Summer
Trail Roundup? Interested in training on the trails? The Incline Club
runs the Pikes Peak trails every Sunday. It's a large group, with a
wide range of abilities. I'd like to practice one of the courses this
Sunday, and carpool with people from DTR. The IC runs start promptly
at 8:00am. We'd have to leave Denver no later than 6:45am. Let me know
if you're interested.
http://www.inclineclub.com/

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IMOGENE PASS
Registration for this year's race opens June 1. This race fills
extremely fast, 1,500 in only 16 days last year! After what happened
with Pikes registration, expect Imogene to fill even faster this year.
They will no longer be mailing applications. Instead, you can register
online, or print an application from the web site.

Imogene is one of the classic mountain races, starting in 1974. The
17.1mi race climbs from Ouray, 7,810', over the 13,120' pass, and
finishes in Telluride, 8,820'.
http://www.imogenerun.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.

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

Carpool to the Teva Spring Runoff, 6/3. Let me know if you're interested.

*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
5/22, 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
5/28;Rocky Mtn Double Marathon; 13.1M, 26.2M, 52.4M; Laramie, WY;
www.angelfire.com/wy2/marathon; 307-635-3316

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

6/3; Billy Goat Gruff; 13.1M; Montrose; 970-626-3414; www.sjmr.org

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

6/21, 6pm; Ekiden Trail Relay; 1M/2M/3M Legs; 303-674-5446;
www.eclecticedgeracing.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

9/9; Imogene Pass Run; 17.1mi; Ouray to Telluride;
http://www.imogenerun.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/