IN THIS WEEK'S MESSAGE:
+ Tuesday speed workout
+ Thursday evening run
+ Other DTR affiliated runs: Sat Evergreen, Sun Golden
+ Race volunteers needed
+ Talks, Clinics, and other Non-Race Events
+ Race calendar
+ Other area clubs and runs
+ Discounts for DTRs


Thanks to all of the new people who showed up last week, and the last
few weeks. It's always good to get new faces and new energy into the
group. I especially like it that we are getting people from a variety
of abilities. The more people we have, from a wide range of abilities,
the more likely it is that everyone will have someone to run with.

And, thanks to everyone who showed up and brought food for the party
after the run. We had a great turnout, and great food, on short
notice. A special thanks to Mark for hosting us that night. We will be
having a picnic about once/month through the summer.

++++++++++
TUESDAY SPEED
This week's speed workout will be at Red Rocks. Meet at the Trading
Post at 6:00pm. After a warm-up, 10-20 minutes, regroup at the bottom
of the hill below the Trading Post, "L" on the map. The main workout
will be hill repeats – hard uphill from L to TP (the lower TP lot),
about 2-3 min; jog easy back downhill; repeat for about 25 minutes,
about 4-7 repeats. Do an easy 5-10 min jog to cool down. I (Adam) won't be
there. Mike and Warren will be in charge.

Join us every week for speed work on trails. Look for a separate
e-mail, with the location, Mon evening, or Tue during the day.

This workout is for runners of all abilities. (The only exception is
for beginning runners or those coming back after a long lay-off. You
should build a good base, with lower effort, and gradually longer
runs, before you start doing speed work.) The group stays in a compact
area (e.g., short loop), so no one will get left behind. We run for
time, starting and finishing together.

The workouts are designed typically with the hard efforts on climbs
and/or non-technical terrain; descents and rocky terrain will be easy
efforts. The purpose is to combine track-like speed workouts with
power training for hills.

++++++++++
THURSDAY RUN
Run Location: Mount Falcon, lower lot. Uphill time trial. The main
group will meet at 6:15pm; the early group at 5:30pm.

Run notes: This is the first of our regular Falcon time trials (TT) of
the season. We do this regularly as a way to gauge your fitness and
track your progress through the season. The TT course is ~2.5mi,
~1,400' uphill. It doesn't matter how fast or slow you are. The times
have ranged from 22:45 to 55:00. We stagger the start so that everyone
finishes at about the same time. Then, we do a short, easy run
together at the top, as a group, before heading back down.

Start times: For the first run of the season, pick your start time
(below) based on an average 10k (flat road) pace. A lot of first
timers start earlier than necessary, then end up waiting quite a while
at the top for the rest of us to finish.
Start (after first group) – Pace/mi for 10km
0:00 – 10:00/mi
4:00 – 9:00/mi
8:00 - 8:00/mi
12:00 - 7:00/mi
15:00 - 6:00/mi

At the finish, please wait for everyone, then report your time (BRING
A STOP WATCH!). I (Adam) will carry up a pen and paper. Give me a
minute or two to catch my breath. If you start/leave early, please
record your time on paper left on my windshield (white Prius, lic
plate RUNUPHL), or e-mail it later. We use these times to set the
handicap starts the next time.

Reminder: Everyone is invited to join us for dinner after the run.
Location TBD by the group, after the run.

If you are new to DTR and unfamiliar with the trails, and for more
information about DTR, including FAQs, please go to the link below.
For directions, route descriptions and explanation of ratings, please
follow the link below to maps.
http://dtr.runuphillracing.com/

All messages are archived, and more group information is also
available at:
http://groups.yahoo.com/group/denvertrailrunners

++++++++++
OTHER DTR AFFILIATED RUNS

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:
5/12: Mount Falcon. Upper lot.


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.

Interested in another weekday or weekend group run? Pick a time and
place, and we'll post it to the group.

++++++++++
RACE VOLUNTEERS
Race directors are always looking for volunteers.

I desperately need help at my race in two weeks.
5/20; La Sportiva Front Range Frenzy #2; 6.5mi; Castlewood Canyon St
Park, SE of Castle Rock; http://www.runuphillracing.com
info@...

5/18-19; Help is needed at the Colfax Marathon Expo; twscherder@...

5/28; Bolder Boulder. The Rocky Mountain Road Runners needs additional
volunteers to help them staff the finish line. No experience
necessary. http://www.rmrr.org/

6/10; Arby's Rocky Mtn Half-Marathon; Tom Turley, 303-324-3605

++++++++++
CLINICS and OTHER EVENTS
Registration is open for all of my form clinics:
http://www.runuphillracing.com
6/3. Trail Running 101 Form Clinic. Golden/Evergreen.
6/17. Trail Running 101 Form Clinic. Golden/Evergreen.


Running Form Fundamentals Workshop
Boulder Running Works
5/26, 6/23, 7/21
720-839-6896, jrunyan@...

++++++++++
FEATURED RACES
My own (shameless self-promotion) La Sportiva Front Range Frenzy:
http://www.runuphillracing.com
*5/20; Castlewood Canyon St Park, Frederick; 6.5mi, 900' of climbing
*6/23; Nott (creek) Your Average Trail Race; Nott Creek and Golden
Gate Canyon; 7mi, 1,000' of climbing.
*7/21; 5th annual Golden Gate Canyon Trail Run, Gilpin Cty, 15mi W of
Golden; 12.7mi with 2,500' of climbing, & 5km fun run.
*8/12; Lookout Mtn Hill Climb; 4.5mi, 1,900' all uphill

DTR Road Trip.
6/30; USA National Trail Championships; 10km; Steamboat Springs;
http://www.runningseries.com
Open and Elite races. Anyone can run the Open race. You don't have to
be a USATF member. Membership is required to compete for the Natl.
Championships, win prize money, and get selected for the US National
Trail Team; World Champs in Switzerland, in Sept. Lots of goodies
including Smartwool shirts to all competitors. John Chapman, one of
the original DTR members, is the race director. Adam is the asst
director. Limited free lodging at John's, some of it may require
pitching a tent in his yard. Let's get a big group and make a weekend
of it.

++++++++++
5/11; Kokopelli Kids Trail Series; 1/4 mile to 1.5M; Colorado Springs;
(719) 337-2737; http://www.kokopellikids.com/

5/12; Black Canyon Ascent; 6M; Montrose; (970) 252-0230;
http://www.sjmr.org/

5/12; High Line Canal Trail; 5K, 10K; Centennial; (303) 798-7515;
http://www.sspr.org/

5/19; Balarat Trail Run; 6M; Jamestown; (720) 424-2940;
http://balarat.dpsk12.org/

5/20; La Sportiva Front Range Trail Frenzy #2; 6.5mi; Castlewood
Canyon St Park, Frederick; http://www.runuphillracing.com

5/24; Kokopelli Kids Trail Series; 1/4 mile to 1.5M; Colorado Springs;
(719) 337-2737; http://www.kokopellikids.com/

5/26; Georgetown Burro Race; 8M; Georgetown; (719) 539-3874;
http://www.packburroracing.com/

5/29; Hillary Everest Marathon; 42K; Nepal; (603) 374-2438;
http://www.everestmarathon.com/

6/23; La Sportiva Front Range Trail Frenzy #3; 12km; Buffalo Creek,
near Pine; http://www.runuphillracing.com

6/30; USA National Trail Championships; 10km; Steamboat Springs;
http://www.runningseries.com

7/21; La Sportiva Front Range Trail Frenzy #4, 5th annual Golden Gate
Canyon Trail Run; 12.7mi, 5km; Gilpin Cty; http://www.runuphillracing.com

8/12; La Sportiva Front Range Trail Frenzy #5, Lookout Mtn Hill Climb;
4.5mi; Golden; http://www.runuphillracing.com

++++++++++
OTHER AREA CLUBS AND RUNS, and TRAIL LINKS
BoulderTrailRunners: Several weekly group runs. FREE.
http://groups.yahoo.com/group/BoulderTrailRunners

Rocky Mountain Road Runners: Weekly training/social runs (Tue-Wash
Park, Sat-Highline). Monthly race series (free for members, small fee
for non-members) with a handicap start and scoring system.
http://www.rmrr.org

Niketown Running Club: Tue evening, 5:30pm, 1 hr runs on the Cherry
Creek and Platte bike paths. Meet at the downtown store, 16th &
Glenarm. Several DTRs are regulars. (303) 623-6453

Incline Club: Sunday long runs in the Pikes Peak area. Thursday speed
workouts. They stay on lower trails through the winter, then venture
higher up the mountain as the snow clears. Let us know if you are
interested in car-pooling from the Denver area. http://www.inclineclub.com

Phidippides Track Club: Tue evening track workouts near Cherry Creek
HS. http://www.phidippides.org/

American Trail Running Association: http://www.trailrunner.com/

Trail Runner Magazine: http://www.trailrunnermag.com

++++++++++
DISCOUNTS FOR DTRs
Several running/outdoor stores offer discounts to DTR members. Just
mention that you are a member. Discounts usually apply only to
non-sale merchandise. Listing here doesn't guarantee that discounts
will be available. Please verify with the stores:

Runners Roost Lakewood, Alameda & Wadsworth (SW corner), (303)
991-1851, http://www.runnersroostlakewood.com

Boulder Running Company, Wadsworth & Bowles (SE corner), Littleton,
(303) 932-6000, http://www.boulderrunningcompany.com

Bent Gate, 13th & Washington, Golden, 303-271-9382,
http://www.bentgate.com