IN THIS WEEK'S MESSAGE:
+ Tuesday Speed Workout
+ Wed morning Golden Gate preview run.
+ Thursday evening run
+ Other group runs
+ Weekend Pikes Training
+ Registration open for Twilight and Golden Gate races.
+ Carpools and group trips: Evans, Colton, Golden Gate, Steamboat
+ Talks, Clinics, and other Non-Race Events
+ Races. NEW EVENTS ADDED


TUESDAY SPEED
Join us for speed workouts be on trails, on Tuesday evenings, 6pm.
I'll usually post the location on Mondays, and often the workout too.

This Tuesday's workout will be at Mt. Falcon, the upper lot. It should
be a little cooler at 7,500'. We'll start at 6:15pm. If you're late,
meet us at the start of the workout loop (below).

We will run a shorter loop, different from the last time we ran here.
From the junction of the Meadow, Parmalee, and Tower trails, we'll run
hard up Meadow, go left onto Tower, and continue hard up to the
observation tower. The recovery will be to jog easy, continuing down
the E side of Tower, back to the junction. We'll do 4-6 repeats.

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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WED MORNING GOLDEN GATE
Justin Little is going to preview the Golden Gate course this Wed
morning. Meet at 7:30am, tentatively at the Loaf N Jug in Golden. From
the intersection of hwys 6, 58 & 93 in Golden, go north on hwy 93,
towards Boulder, about ¾ mile. Turn right on Iowa, then an immediate
left to the gas station. Contact Justin if you'd like to join him.
big_jlittle@...

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THURSDAY RUN
Location: Gudy Gaskill, Genesee. Meet at Ralston Elementary School.
The course is higher up, and mostly in the trees, so it should provide
some relief from the heat.

If you are unfamiliar with the trails, please read and bring a copy of
the map and route descriptions with you. The map should be added to
the DTR site in a few days. Until then, try
http://runuphillracing.com/GudyGaskill.html

Time: The early group starts around 5:30pm. The main group starts at
6:15pm. If you arrive late, please adjust your route so that you
finish around 7:30pm.

About the upcoming schedule:
It's too hot to do a Falcon time trial this week. We may try again
next week.
I'm looking at a new picnic location for the end of the month.

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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OTHER 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:
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 is leading "Weekend Recovery Runs", Monday evenings,
6:15pm, at Crown Hill Park, in Wheat Ridge. 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@...

MORNING RED ROCKS STAIRS
Start your mornings off right running the stairs at Red Rocks (RR). A
few DTR regulars meet there on most Tuesday mornings. They usually
start around 5:30am – 5:45am. However, you'll find people there almost
every morning.

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 you tire, I'll switch to two steps per level to the top.

After a few times up the bleachers (or you can skip the bleachers and
start here), 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 stride, even though I am able
to take 2-3 stairs at a time.. 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 better emphasizes leg speed and calf strength.

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WEEKEND PIKES
Scott Elliot is inviting others to caravan, carpool, and/or join him
on Sunday training runs at Pikes Peak. Scott will be driving from
Boulder, but said that he can easily meet people and pick them up in
Denver.

Scott is a former winner of the Ascent. Don't let that intimidate
slower runners from this trip. He's very welcoming to every one. He
has great knowledge of trail running and training, and can give you
lots of great tips.

"I will be leading half-day trips down to Pikes Peak every weekend,
usually on Saturdays, for all of this month and most of July. The plan
is to be at the entrance gate of the PP Auto Highway at or before the
7:00 AM opening time. I will then drive up to the Elk Park trailhead
turnoff (not well marked, but on the left side between two metal
posts) very near the 12-mile sign & the 12,000 ft. sign.

We will then run the 6 mile Elk Park trail, a gorgeous singletrack
(also mountain-bikeable) wrapping around the northeast flank of Pikes,
to Barr Camp at 10,200 ft. Typically this will be a warmup effort.
Barr Camp sells bottled water for $1.50, as well as various snacks.
You can also most likely drink safely out of mountain streams along
the way. The camp's website is BarrCamp.com.

The next part of the run depends on what you're looking to train for,
as well as your fitness level. Options include heading back to the
vehicle, running the Barr Trail to the summit (~6 miles & almost 4,000
ft. up), running the Barr Trail down (~6 miles & almost 4,000 ft.
down), or just hanging for awhile at the camp and relaxing.

If we have the luxury of a driver who stays with the car (Honda
Element, carries up to 6 in close quarters or 4 with back seats
installed), OR an additional vehicle, then we can coordinate who
wishes to be picked up at the summit or at the Elk Park trailhead.

Some of you may wish to make a 24 mile run by doing an out-and-back,
others may wish to do much less. We'll just have to agree beforehand
on a strategy that safely and expeditiously allows for everyone to get
in a good workout and have transportation awaiting them at the end.

The weather can be spastic on Pikes, so prepare accordingly.

I will be purchasing a $100 annual vehicle pass for the auto highway,
which will be much cheaper than paying $35/car or $10/person each time
down. I will ask for donations to cover at least the gas expense, and
we should also be able to bring a cooler with yummy food & drinks for
post-workout enjoyment….

We will be leaving Boulder from my place around 5:20 AM (yikes!) --
this is necessary to beat the summer heat, and also to not lose the
entire day to the driving & the running.

Please call or email me with reasonable notice if you'd like to
carpool or form a caravan.

The more folks that join in, the better!

-S"

303-545-5680
Scott@...

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REGISTRATION OPEN
Registration is now open for the Golden Gate Canyon Trail Run and
Twilight Trail Series. The deadline for the early registration fee has
been extended until this weekend.
http://www.runuphillracing.com

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

^Upcoming races for carpooling
6/17, Mt. Evans or Joe Colton
6/25, Golden Gate Canyon
7/4, Scar Top
7/9, Roundup

*DTR will take a road trip to the Spring Creek Memorial, July 1, in
Steamboat Springs. The races are 9.5mi and 5k, on Saturday. Some of us
will be bringing road and/or mountain bikes to ride after the race,
and on Sunday. 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.

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TALKS, CLINICS, and OTHER NON-RACE EVENTS
6/28, 6pm; Designing a Marathon Plan for Nutrition and Hydration;
Active Imprints, 629 South Broadway, Suite E, Boulder; 494-0321;
http://www.boulderbackroads.com/seminars.htm

7/26, 7pm; Adding Visualization and Relaxation to Your Running
Program; Outdoor Divas, 1133 Pearl Street, Boulder; 303- 449-3842;
http://www.boulderbackroads.com/seminars.htm

8/16, 7pm; Racing Strategies and Planning for Race Day, with me and
others; Runners' Roost, 437 S. Wadsworth, Unit B, Lakewood,
303-991-1851; http://www.boulderbackroads.com/seminars.htm

9/6, 7pm; Final Prep "Checklist" Workshop; Boulder Running Company,
2775 Pearl Street, Boulder, 303-786-9255;
http://www.boulderbackroads.com/seminars.htm

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RACE CALENDAR
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/

6/17; Orienteering Meet; beginner to advanced courses; Chatfield State
Park; http://www.fortnet.org/RMOC/

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/

6/24-25; Donkey Derby Days, Burro race; 3m, 10m; Cripple Creek;
http://www.packburroracing.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

7/8; Trophy Series #7; 2mi; Bible Park, Denver; http://www.rmrr.org

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

7/23; Idaho Springs Burro race; 4-6mi; http://www.packburroracing.com

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

7/26; CMRA Mountain Madness; 12km; Genesee; http://www.comastersrun.org

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

8/4, 6:30pm; Trophy Series #8; 5km; deKoevend Park, Littleton;
http://www.rmrr.org

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

8/16; 6:30pm; Fairmount 5K; Golden; http://www.comastersrun.org

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

8/27; Elk Meadow 10K (more like 5.5mi); http://www.comastersrun.org

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

9/17; Barr Lake 1/3 Marathon; Brighton; http://www.comastersrun.org

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

10/15; Coal Creek XC Challenge; 5.5mi; Louisville;
http://www.comastersrun.org

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/

11/18; Chatfield 10 Miler; http://www.comastersrun.org