IN THIS WEEK'S MESSAGE:
+ Tuesday Speed Workout
+ Thursday evening run
+ Other group runs
+ Carpools and group trips
+ Talks, Clinics, and other Non-Race Events
+ Races


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

No speed workout this week. Come to the Twilight Trail race instead,
6:40pm, 6.5mi, White Ranch, upper lot. http://www.runuphillracing.com

Next Tuesday is July 4. Let me know if you are interested in a speed
workout or other group run, and what time you would like. Otherwise,
no DTR run will be scheduled.

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 generally will be on fairly non-technical
trails, and/or uphills. 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.

++++++++++
THURSDAY RUN
Location: Deer Creek Canyon Park. Potluck picnic after the run.

Time: The early group starts around 5:30pm. The main group starts at
6:25pm. I know Deer Creek is a longer drive for most people. If you
get there late, modify your route so that you finish by 8pm, when
we'll start the picnic.

Everyone is invited to stay for the potluck. Bring food if you can. If
not, there's always plenty of extra food to share. This is a great
chance to get to know newer DTR runners. We'll provide the plates,
cups, napkins and plastic ware. fruit, pasta/potato/green salad, pies,
chips (please not everyone), sodas, beer, wine. Please, some of you
bring a substantial.

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

++++++++++
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:


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.


WEEKEND TRAINING 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.


Scott Elliot is leading weekend training runs at Pikes Peak, usually
on Saturdays. He'll be coming from Boulder, and can either pick people
up in the Denver area on the way, or meet people down there. Scott is
a former winner of the Ascent, but please don't be intimidated. Slower
runners will be joining him and are welcome. Scott has great knowledge
of the course and training, and loves to share it with others.

303-545-5680
Scott@...


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.

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

^Upcoming races for carpooling
7/4, Scar Top
7/8, Snow Mountain Ranch Half-Marathon
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.

++++++++++
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
6/27, 6:40pm; Twilight Trail Series #1; 6.5mi; White Ranch, Golden;
http://www.runuphillracing.com
RESHCECULED!

*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

^7/8; Snow Mountain Ranch Trail Half Marathon and 5k Run; 1/2 marathon and 5k;
Snow Mountain Ranch (near Winter park);
http://www.ymcarockies.org/page.php?code=2497

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

7/9; Trespass Trail Challenge; 5m, 10m; Nederland;
http://www.trespasschallenge.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@...

7/16; CMRA Mountain Madness; 12km; Genesee; http://www.comastersrun.org

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

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

8/4, 6:30pm; Trophy Series #7; 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; FULL; 13.32mi;
Manitou Springs; http://www.pikespeakmarathon.org/

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

8/20; Pikes Peak Marathon, Triple Crown of Running; FULL; Manitou
Springs; 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