IN THIS WEEK'S MESSAGE:
+ Thursday evening run and party
+ Speed Workout – WEDNESDAY this week
+ Saturday training run/carpool to Pikes
+ Other group runs
+ Race Volunteers Needed
+ Morning running partner wanted
+ Carpools and group trips
+ Talks, Clinics, and other Non-Race Events
+ Races


THURSDAY RUN
Location: Elk Meadow, lower lot (P2-4, T2-3, N2, BMms). Potluck party
at Kendra's, nearby, after the run. Everyone is invited, whether or
not you run.

Time: The early group starts around 5:30pm. The main group will start
at 6:30pm. If interested in mountain biking before the run, meet me at
5:15pm.

Route: Everyone will follow the same loop. The intermediate and faster
runners will do an added out-and-back in the middle. There is a
shorter option. Please finish your run by 7:45, so you can make it to
the party by 8pm.

From the parking lot, go out the short path to the trail, then go
left, uphill. Follow the Sleepy "S" trail, for about 1 mile. Continue
straight on the Meadow View trail. This trail rolls through the trees
for ~2mi. At the Too Long trail junction, stay to the right. After a
couple of switchbacks and a short, steep descent, this drops you to
the top of the meadow. Stay left, at the Founders trail. After a short
rise, you have a long, easy downhill with good footing. Follow the
trail around to Painters Pause, down the hill, then up to the finish.
Total distances ~5mi.

For a short cut, go right at Founder trail. This makes the run 4.5mi.

For intermediate/faster runners, follow the Meadow View trail to the
Too Long trail. There, go left up the Too Long trail. Run up the hill
for 10-15 minutes from the junction. Then turn around and head back
down. Go left back onto the Meadow View trail, and complete the loop.

Some of those in the early group may be able to add the loop up Bergen
Peak trail, and down Too Long. This is a steep (not quite like
Falcon), 1,200'+ climb, that adds about 4 mi to the route.

Directions to Kendra's: From Elk Meadow, Go back to hwy 74, and turn
right. Continue on hwy 74 for another 2-2.5mi. After passing the
Safeway, as you are going downhill, turn left (only available turn) at
Douglas Park Rd. At the top of the hill, stay left at the first "Y",
then right at the next "Y", onto Pine Drive. Follow Pine for ~¾mi.
Around a big curve, when you start going uphill, look for a fire
hydrant on the left. Turn left just before the fire hydrant, and head
down the long driveway. Kendra's house is at the bottom. Park anywhere.
27895 Pine Drive
Evergreen, 80439
(303) 679-3202

Potluck: Bring food or drink 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.
Kinds of food to bring include fruit, pasta/potato/green salad,
desserts, chips (please not everyone), sodas, juice, beer, wine.
Please, some of you bring a substantial item. Store bought food is OK.

Upcoming schedule (subject to change):
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

++++++++++
SPEED WORKOUT
Lair of the Bear, 6:15pm. WEDNESDAY, not Tuesday, due to my Twilight
Trail race.

We'll warm-up on the Bruin Bluff trail, to the far SE end of the park.
The workout will be repeats between the bridge (at the edge of the
online map) and Little Park. Run hard in between. Jog easy for about
1:30, at either end, between hard sets. We'll repeat the hard/easy for
about 25 minutes. You can leave water at the bridge.

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.

++++++++++
SATURDAY TRAINING RUN at PIKES
Several DTR runners are planning to carpool down and trail at Pikes
Peak this Saturday. Anyone - that means all abilities - is welcome to
join us, especially if you're training for Pikes or Imogene.

There will be a variety of abilities, doing a variety of different
workouts. Some plan to run up to the top, from the bottom. Others will
run in from Elk Park, or down and back up from the top. We'll then
pick up the uphill runners at the top. We can agree upon the various
running options and timing on the drive down.

We will be coming from different parts of town, so there are a variety
of places to meet. Joe will be coming from Lakewood. I'll be coming
from central Denver. We'll try to hook up with Scott Elliot's group,
coming down from Boulder (see below).

It'll be an early start – hope to be at the Pikes tollbooth when they
open, at 7am. That means a 5:45am start. This way we can avoid much of
the tourist traffic, beat the heat, and not lose the entire day
running and driving.

Please respond if interested. After I see who's coming, we can arrange
carpools and meeting points.

++++++++++
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:
7/29: 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.

++++++++++
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@...

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!"

++++++++++
MORNING RUNNING
From Tim Barnes: "I am coming to Colorado to finish my training for the Pikes
Peak Marathon. If all goes as planned, I hope to pull into the Denver area for
the Lookout Mountain Hill Climb on the 22nd in Golden. For the five days that
follow, I will be staying in Denver. I am looking for some folks who train in
the mornings, and are up for heading to Boulder- as well as some of the hilly
trails your group hits in Denver. My Wife and 5 1/2 month old Son are meeting
me in Colorado Springs when our sublet starts on the 27th."
trailmarker@...

++++++++++
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
7/25, 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; ½k 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; 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; 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; ½-marathon race, multi-day group
trek to the start; http://www.nepaltrekandtrail.com/

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