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


THURSDAY RUN
Location: Mount Falcon, lower lot, time trial

Time: The early group starts around 5:30pm. The main group will start
at 6:15pm, with handicapped starts (slowest first). If you haven't
done a TT with us before, please read the "Estimating Start Time"
instructions on the Falcon page.

I should be able to stash some water at the top. No guarantees though.

Upcoming schedule (subject to change):
7/27 – Elk Meadow, lower lot. Potluck picnic/party at Kendra's, after
the run.
8/3 – Apex

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

++++++++++
TUESDAY SPEED
Gudy Gaskill, Genesee. Meet at the school at 6:15pm. We'll be at
higher altitude and in the shade, so it should be cooler.

We'll actually be off the GG trail, but refer to those map/route
instructions. We'll warm up as a group, following the Thursday route
start to the Beaver Brook sign (A-B-C-D). If you are late, take the
shorter route via K-C-D. You can leave a pack/water at junction C,
then continue down the hill to the start of the workout.

The workout will be 6 sets of 3 min hard/ 1 min easy, up the hill,
from D to K. BRING A WATCH! Run uphill 3 min. This should be at about
a 3k-5k race effort. Walk/jog downhill for 1 min. Repeat 6 times. When
you hit the top, K, before the 6th repeat, jog/walk back down to C,
then continue the additional repeats. After the repeats, we'll regroup
at C, then jog back to the start together.

I plan to ride (road bike) up to the workout. Meet me at 5:15, at the
park-n-ride lot, on the N side of I70, at the Red Rocks exit, #259. At
the exit, from Denver, go straight, through the light, up the frontage
road. Continue past the lot at the corner, on the right, another 150'
up, to the lot on the left. It's just down and across from the gas
station.

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.

++++++++++
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:
7/22: Genesee Overlook
7/29: Evergreen Lake House.
8/5: O'Fallon Park.
8/6 (Sunday): Evergreen Town Race (5k and 10k)
8/12: Georgetown to Idaho Springs Half Marathon.


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.

++++++++++
SURVEYS
From Pat DeLuca: "I am an east coast runner. I am starting a travel
business to serve runners and as a part of my initial tasks I have
created a survey to assess the needs and desires of runners as they
travel. My problem is that all of my contacts are east coasters and I
want to get a temperature reading on other parts of the country. I
would appreciate if you would post this to the Denver Trail Runners
list and FYI - it is completely anonymous…

Calling all Runners!

Please pariciapate in our anonymous survey. The goal of the survey is
to better understand the needs and desires a runner may have while
vacationing. We hope to better serve the running community using the
information you provide.

The survey will take approximately 10 minutes to complete.
http://www.surveymonkey.com/s.asp?u=463582320614

If you would like to particiapate in an additional followup focus
group, please contact me directly.

Pat DeLuca
patriciardeluca@..."


From Tony Pickering: "I am currently finishing up my sport psychology
dissertation at U-Idaho. I am looking for some endurance athletes to
complete an online survey about sport mindsets. I would like to ask if
you might post an invitation to your group members…

As part of my graduate school dissertation research project I am
conducting a study about sport mindsets. To finish my research, I am
in need of runners willing to complete a brief (10-15 minutes) survey
located at http://sportmindset.com . Participation is completely
voluntary and anonymous, and you are free to discontinue participation
at any time.

Sport mindsets are the beliefs, attitudes and opinions that athletes
bring to sport. Some mindsets help to enhance performance, while
others can make it harder to succeed and enjoy competition. My study
aims to better understand the types of mindsets that athletes bring to
their sport experiences.

I am writing here to ask if any of you would be willing to participate
in my research by completing the online survey located at
http://sportmindset.com . (Runners who choose to participate in the
study should enter "935" when prompted for a group PIN at the
beginning of the survey.)

Anyone visiting the website may request a free copy of the Sport
Mindset Study Summary Report. Participants who complete the survey may
also request a free Personal Sport Mindset Report.

Thank you for your time and consideration.

Sincerely,

Tony Pickering
Doctoral Candidate
University of Idaho"
tony@...

++++++++++
RUN FOR HURRICAN VICTIMS
"On Thursday July 13th, international runner Jonathon Prince started
the second leg of his cross-country run in ATLANTA, GEORGIA to raise
money for citizens displaced by Hurricanes Katrina and Rita. If you
look on his website, www.run4relief.com, you'll see a link to his site
for the upcoming 2nd leg of the run, which has been supported by
celebrities like Jaime Foxx, Chris Tucker, Eminem, and others."

++++++++++
VOLUNTEERS
Additional volunteers are needed for almost every race. Contact the
race directors for any of the races listed below, and/or for any other
races not listed. Here are a few races in particular that need help:

My Twilight Trail Series. 7/25, 8/15. http://www.runuphillracing.com
info@...

7/22; Lookout Mountain Hill Climb; http://www.racingunderground.com

8/5; Evergreen Town Race.
From DTR member Todd Holmes, todd.holmes@...
"As most of you know, I help organize the Evergreen Town Race as the
main fund raiser for the Alpine Rescue Team, for which I volunteer as
a tough, burly rescue dude. We always need volunteers to help out at
the race, which is Sunday, August 5th at the Evergreen Lakehouse
(can't ask for a prettier setting!). Jobs include water stations,
registration, handing out t-shirts, pulling racers tags, and helping
hand out food stuff. It's actually kind of fun, and we'll even give
you a great free t-shirt for helping out! We try to have everything
cleaned up and out of there by noon.

If you have any interest in helping, or have questions, please let me
know. Or if you know of any groups, like girl scout or boy scout
groups, that might want to help, let me know that, too. They work
great at water stations.
Thanks!"

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

^Suggested upcoming races for carpooling
8/5; The Arthur's Rock n Roll, Ft. Collins
8/26; Indian Peaks Trail Run, Nederland

++++++++++
TALKS, CLINICS, and OTHER NON-RACE EVENTS
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

++++++++++
RACE CALENDAR
7/22; Lookout Mtn Hill Climb, Front Range Frenzy #2, ~4mi; Golden;
http://www.racingunderground.com
Online registration ends Thursday. NO RACE DAY REGISTRATION!

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@...

7/29; Snow Mountain Ranch Off Road Triathlon; ˝k swim, 15k bike, 3k
run; Snow Mountain Ranch (near Winter park);
http://www.ymcarockies.org/page.php?code=2497

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; Evergreen;
303-674-6441;
http://www.evergreenrecreation.com/schedules_standings.html
smartin@...

9/9; Kremmling Road Kill; ˝ 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; Lair o' the Bear; 2mi, 10mi; Evergreen; 303-674-6441;
http://www.evergreenrecreation.com/schedules_standings.html
smartin@...

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; ˝-marathon race, multi-day group
trek to the start; http://www.nepaltrekandtrail.com/

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