We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, May 3, 2005
Time: 5:15AM MDT (GMT-06:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up (driven by himself).

This is an easy paced run. The group usually stays together.

Please contact Leigh for more info on the Tue morning run:
inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

In this week's message:
+ Weekly runs: Thu eve, Tue & Wed mornings, Sat ERC
+ Next week Cinco de Mayo run/party
+ Race Volunteers needed
+ Races, clinics and other upcoming events
+ Trail Running 101 Form Clinics
+ Relay teammate needed
+ Kasey's Appalachian Trail blog
+ Other running groups


This Thursday's run is at Bear Creek Lake Park (T2, P1-2, N3). The
main group will start at 6:15pm. The early group usually starts around
5:30pm; look for Scott, Ray, Connie or Kim.

With possible storms, this run allows both road and trails. And, in
honor of Passover, it's unleavened; i.e., almost no hills.

Tue morning runs continue at South Table Mtn (T=3, P=2, N=4) on
Tuesday mornings, 5:15am. Please see the message posted on Mondays, or
contact Leigh for more info: inclinerunner@....

Come watch the sunrise and run stairs at Red Rocks on Wed mornings.
This is a "show-and-go" workout, meaning that just start whenever you
show up. People have been starting anywhere from 5:30-6:30am.

This Saturday's Evergreen Runners Circle (ERC) run is at Alderfer/3
Sisters. The ERC runs are about 60 minutes long. Occasionally, some
people will start early, or run longer, to get in more mileage. 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: www.geocities.com/Colosseum/Lodge/7018/index.html

Upcoming ERC Schedule:
5/7: O'Fallon Park.
5/14: Chief Hosa.
5/21: Evergreen Lake House.
5/28: Genesee overlook

If you are unfamiliar with driving directions, the running routes, or
the TPN ratings, please read the descriptions and print out the maps,
at: http://dtr.runuphillracing.com/Maps/. For more DTR info:
http://dtr.runuphillracing.com/

++++++++++

Next Thursday is May 5th. Rick and Christine will host a pot-luck,
Cinco de Mayo party, at their house, near South Table Mtn. All are
invited. This is a great chance for newer members to meet everyone.
Details in next week's message.

++++++++++

Volunteers are needed for several upcoming races.

6/12, the inaugural Arby's ½ marathon and Luna Women's 8k run, at the
Pepsi Center in Denver. I am coordinating volunteers with Potts. We
need lots of people for aid stations and traffic control. Youth/civic
groups are especially welcome. This is a big money race that should
attract a large and strong field. Please contact me at
info@..., 303-870-0487; or contact Potts at
pjones@.... For more info on the race, go to www.rmrunning.com

6/18, Mt. Evans Ascent. They typically need extra help shuttling
runners down from the top. Go to http://www.racingunderground.com/. Or
contact Darrin at info@...

I will need help at my races: Golden Gate Canyon Trail Run, 6/26;
Twilight Trail Series on 6/22, 7/13, 7/27 and 8/3.
www.runuphillracing.com, info@...

++++++++++

Upcoming races and clinics:

5/5, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Bobby McGee will speak on "Mental Strategies for
BolderBoulder success."

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/10, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Dr. Andy Pruitt, Founder and Clinical Director of the
Center for Sports Medicine in Boulder, will be speaking on sports
injury prevention.

5/15; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/17, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Frank Shorter, will speak on his impressions and
experiences as a professional runner spanning 4 decades.

5/21; 24 Hours of Boulder; relay and solo; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

5/24, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Colleen Cooke, MS RD, a sports dietician at the
Boulder Center for Sports Medicine will be speaking about sports
nutrition.

5/29, 9:00am; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Bobby McGee will speak on "How to Really Show Up With
All You Have on Race Day."

5/29; Wyoming Marathon Races; 13.1M, 26.2M, 52.4M; Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon

++++++++++

I (Adam) am teaching Trail Running 101 form clinics.

Any energy that doesn't go into propelling you forward is wasted.
Flaws in our form not only waste energy, they put added stress on our
joints and muscles and lead to a greater risk of injury.

Every runner has some flaws. Trail running magnifies our running
flaws. This makes it a great vehicle for getting better. This is great
for road runners too. If you can run efficiently on trails, especially
downhill, you will be even that much more efficient on the roads.

Running doesn't have to be so painful. The clinics are designed to
help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.

What: The clinics are 3-4 hours of drills, short runs, feedback,
handouts, and fun. This is the 4th year I am offering the Trail
Running 101 clinics.

Who: The clinic is designed for all abilities. Don't worry. We won't
be running for 4 hours. There is no fitness requirement. Most of the
runs will be very short, ~10 seconds, to work on form.

When: The clinic will be offered 3 more times this spring: 5/15, or
6/5. 7:30am - 11-ish.

Where: Different trails around Golden and Evergreen. I will send out
location and directions to registered participants the week of the event.

Size: Limited to 12 to ensure individual attention.

Cost: $30. Pre-registration only. Registration forms and more info at
www.runuphillracing.com

++++++++++

Join the Rocky Mountain Road Runners Tuesdays, 6pm, at South High
School, for a 1 to 3 laps around Washington Park, 45-60 minutes. They
usually have a wide range of abilities. For details, go to www.rmrr.org

Or if you work downtown you can meet at NikeTown on Tuesdays, at 16th
and Glenarm. They run to and along the Cherry Creek bike path for 3-8
miles, alternating directions each week either to the Cherry Creek
shopping center, or to REI and S along the Platte path. They leave at
5:45 p.m. sharp! NikeTown provides snacks after the run.

If you're in the Boulder area, join the Boulder Trail Runners for a
series of morning and evening weekday and weekend runs.
http://groups.yahoo.com/group/BoulderTrailRunners

++++++++++

Paul Vanderheiden (paul@...) writes: "I am looking for
several people to fill out our team for the Wasatch Back Relay in
Utah.  http://www.wasatchbackrelay.com/index.html   It looks like a
beautiful route.  The dates are Friday - Saturday, June 17 - 18.  I've
gotten to know the organizers and they are great folks.  This is the
second year of their relay and the last I heard, there were 75 teams
registered.

I have vans rented that we will drive out in.  We would drive out
Thursday and back on Sunday.  At least one person is flying so we will
arrange airport pickups/drop-offs if at all possible.

Please let me know if you are interested and would like more details."

++++++++++

Follow Kasey Robberts' journey as she hikes the Appalachian Trail,
2,000+ mi, from Georgia to Maine. She started a couple of weeks ago,
and has posted some funny and interesting stories.
http://backpackermadness.blogspot.com/

++++++++++

Remember, it is not how fast or how far that you run, but that you get
out there and enjoy yourself while running.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, April 27, 2005
Time: 6:00AM MDT (GMT-06:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, April 26, 2005
Time: 5:15AM MDT (GMT-06:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

In this week's message:
+ Time trial survey
+ Thursday evening run: Hogback/Matthews Winters
+ Saturday Evergreen Runners Circle run: Elk Meadow, Stagecoach lot
+ Morning runs: Tue-South Table, Wed-Red Rocks stairs
+ Races, clinics and other upcoming events
+ Trail Running 101 Form Clinics
+ New trail blogs: Kasey's Appalachian Trail blog; Mike's trail
running blog
+ Other running groups


Thanks to everyone who has already responded to the survey. I've got a good
response so far. I still want to hear from more of you. I will continue to tally
the results until May 1. To clairfy one point, the Falcon course is all uphill;
the Green Mtn course is fairly flat and fast. Please follow the instructions in
the message for responding. Also, please leave (or put) "time trial survey" in
the subject line. If you deleted the message, you can get a copy of it at the
Yahoo site.

++++++++++

This Thursday's run is on the Hogback/Matthews Winters trails. The
main group will start at 6:15pm. The early group usually starts around
5:30pm; look for Scott, Ray, Connie or Kim.

If it is raining and the trails are wet, we will move the run to Bear
Creek Lake Park. Please use your judgement. We will start 10 min
later. It's a short drive, so you should have plenty of time to check
the Hogback first.

If you are unfamiliar with how to get to the run, the running routes,
or the TPN ratings, please read the descriptions and print out the
maps, both road and trail, at: http://dtr.runuphillracing.com/Maps/
For more DTR info: http://dtr.runuphillracing.com/

++++++++++

This Saturday's Evergreen Runners Circle (ERC) run is at Elk Meadow,
Stagecoach lot.

For maps and directions: http://dtr.runuphillracing.com/Maps/

The ERC runs are usually 60-90 minutes long. Occasionally, some people
will start early, or run longer, to get in more mileage. They usually
go out for coffee/breakfast afterwards. Several of us do the ERC runs,
but I don't organize them. Please forward your questions to Dave via
the ERC link below. For more info about the ERC schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
4/30: Alderfer Three Sisters
5/7: O'Fallon Park.
5/14: Chief Hosa.
5/21: Evergreen Lake House.
5/28: Genesee overlook

++++++++++

Meet Leigh Singleton and Ray Grundmeyer at South Table Mtn (T=3, P=2,
N=4) on Tuesday mornings. They meet at 5:15am, and run into the
sunrise. The pace is casual. They welcome some company. Please see the
message posted on Mondays for more details. Or, contact Leigh for more
info: inclinerunner@.... It's helpful if you let her know if you
plan to show up, so they know to look for you. For directions and
route map go to http://dtr.runuphillracing.com/Maps/

On Wed mornings, come watch the sunrise at Red Rocks. Stairs are a
great way to build hip strength both for climbing, and for a longer
stride on the flats. This is a "show-and-go" workout, meaning that
just start whenever you show up. People have been starting anywhere
from 5:30-6:30am. Park at TNT Country Breakfast, in Morrison, then run
up to the ampitheatre. Or, park by the ampitheatre. See the message
posting on Tuesdays for more details. For directions, go to
http://dtr.runuphillracing.com/Maps/

++++++++++

Upcoming races and clinics:

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m;
www.geminiadventures.com, reid_delman@...

4/24; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

4/25, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Ladies Night with professional triathlete and
sports-wear designer, Nicole DeBoom.

5/5, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Bobby McGee will speak on "Mental Strategies for
BolderBoulder success."

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/10, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Dr. Andy Pruitt, Founder and Clinical Director of the
Center for Sports Medicine in Boulder, will be speaking on sports
injury prevention.

5/15; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/17, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Frank Shorter, will speak on his impressions and
experiences as a professional runner spanning 4 decades.

5/21; 24 Hours of Boulder; relay and solo; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

5/24, 7:30pm; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Colleen Cooke, MS RD, a sports dietician at the
Boulder Center for Sports Medicine will be speaking about sports
nutrition.

5/29, 9:00am; BolderBoulder Speaker Series, Millennium Harvest House
Hotel, Boulder. Bobby McGee will speak on "How to Really Show Up With
All You Have on Race Day."

5/29; Wyoming Marathon Races; 13.1M, 26.2M, 52.4M; Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon

++++++++++

I (Adam) am teaching Trail Running 101 form clinics.

Any energy that doesn't go into propelling you forward is wasted.
Flaws in our form not only waste energy, they put added stress on our
joints and muscles and lead to a greater risk of injury.

Every runner has some flaws. Trail running magnifies our running
flaws. This makes it a great vehicle for getting better. This is great
for road runners too. If you can run efficiently on trails, especially
downhill, you will be even that much more efficient on the roads.

Running doesn't have to be so painful. The clinics are designed to
help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.

What: The clinics are 3-4 hours of drills, short runs, feedback,
handouts, and fun. This is the 4th year I am offering the Trail
Running 101 clinics.

Who: The clinic is designed for all abilities. Don't worry. We won't
be running for 4 hours. There is no fitness requirement. Most of the
runs will be very short, ~10 seconds, to work on form.

When: The clinic will be offered 3 more times this spring: 4/24, 5/15,
or 6/5. 7:30am - 11-ish.

Where: Different trails around Golden and Evergreen. I will send out
location and directions to registered participants the week of the event.

Size: Limited to 12 to ensure individual attention.

Cost: $30. Pre-registration only. Registration forms and more info at
www.runuphillracing.com

++++++++++

Join the Rocky Mountain Road Runners Tuesdays, 6pm, at South High
School, for a 1 to 3 laps around Washington Park, 45-60 minutes. They
usually have a wide range of abilities. For details, go to www.rmrr.org

Or if you work downtown you can meet at NikeTown on Tuesdays, at 16th
and Glenarm. They run to and along the Cherry Creek bike path for 3-8
miles, alternating directions each week either to the Cherry Creek
shopping center, or to REI and S along the Platte path. They leave at
5:45 p.m. sharp! NikeTown provides snacks after the run.

If you're in the Boulder area, join the Boulder Trail Runners for a
series of morning and evening weekday and weekend runs.
http://groups.yahoo.com/group/BoulderTrailRunners

++++++++++

Kasey Robbert is hiking the Appalachian Trail, 2,000+ mi, from
Georgia to Maine. She started a couple of weeks ago. You can follow
her journey at http://backpackermadness.blogspot.com/

Her husband, Mike, is blogging some of his trail running. You can read
his postings at: http://rmtrails.blogspot.com/

++++++++++

Remember, it is not how fast or how far that you run, but that you get
out there and enjoy yourself while running.

Please respond to the following question by May 1.

Please cut and paste the question (below) into a new message, rather
than "replying." That makes it easier for me to read. Send your
response to runuphillracing@....

Please place "X"s to the left of your choice. Example:
X_Yes
  _No

Thanks,
Adam

Background: DTR has been holding a time trial since its inception. We
have been doing this once/month, from May-September, at Mt. Falcon.
The Falcon course is 2.5mi, with 1,500' of climbing. We handicap the
starts with the slower runners starting first. This makes it fun with
everyone finishes at about the same time. Times have ranged form 22-55 minutes.
Then, we do a slow paced, group run at the top before heading back down. Last
year, we held one of the time trials at Green Mountain, on a moderately rolling,
5km course.

The time trial has been very popular in past surveys. It gives you a
chance to test your fitness improvement (hopefully) throughout the
season. However, I also know that some people don't like it. A few
will do a non-timed run at Falcon while the rest of us do the time
trial. Also, having it once a month, means that it somewhat limits our
ability to run a wider variety of trails.

----------
Questions:

1) Should we have a time trial?
  _Yes
  _No

If you answer yes, please continue

2) How often?
  _monthly
  _every 6 weeks
  _every 2 months
  _beginning and end of the season only

3) Where should we have the time trial?
  _Mt Falcon only
  _Green Mtn only
  _Alternate between the two
  _Other location

4) Should we handicap the starts?
  _Yes
  _No

5) Should we offer a non time trial course whenver we have a time trial?
  _Yes
  _No

6) Should we hold the time trial on Thursdays, or on another day so we
can still have a more social run on Thursdays?
  _time trial on Thursdays
  _time trial on another weeknight
  _time trial on a weekend morning

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, April 20, 2005
Time: 6:00AM MDT (GMT-06:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

There are two interesting talks in Boulder this Tuesday night.

BOULDER FIT is presenting BOBBY McGEE'S WHOLE RUNNING SEMINAR, at
8pm, at Elevation Outfitters, 1420 Pearl Street. Bobby is an "Olympic
coach, running guru, and really great guy ... Whether you are a first
time jogger, or a veteran marathoner, you will definitely learn a lot
of new things. Beer, beverages and snacks will be included as well.
So come out and make an evening of it!" $5 at the door; BoulderFit
members free. http://www.boulderfit.com/

BOLDER BOULDER is kicking off its 2005 speaker series with Neal
Henderson - Monitoring Effort: How Hard Should I Train, 7:30pm,
Millennium Harvest House Hotel, 1345 28th Street. Neal is Coordinator
of Sport Science at the Boulder Center for Sports Medicine, a USA
Triathlon Expert Coach and President of the Rocky Mountain Chapter of
the American College of Sports Medicine. He is also an exercise
physiologist with expertise applying the science of training into
appropriate training programs for athletes of all abilities. He will
be discussing the use of pace, perceived effort, heart rate, and
general exercise physiology responses to optimize training for
running. FREE. http://bolderboulder.com/speakerseries.cfm

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, April 19, 2005
Time: 5:15AM MDT (GMT-06:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

In this week's message:
+ Thursday evening run: Red Rocks
+ Saturday Evergreen Runners Circle run: Genesee overlook, Beaver Brook trail
+ Tue morning runs and South Table
+ Wed morning Red Rocks stair workouts
+ Races, clinics and other upcoming events
+ Greenland Trail Runs
+ Trail Running 101 Form Clinics
+ New trail blogs: Kasey's Appalachian Trail blog; Mike's trail running blog
+ Other running groups


We had a great turnout last week. Many new faces, as well as some old ones we
haven't seen since last fall. I'm sure the weather and fireworks show helped
bring you out. We are going to try to make newer runners feel much more welcome
this year. I know that some of you left before I finished, and I didn't get a
chance to personally greet you. I hope you will all come back, and bring your
friends. If for any reason you feel unwelcome or uncomfortable, please let me or
someone else know. We want to try to correct any of those problems.

++++++++++

Neither rain, nor snow, ... Maybe a little mud will. With Sunday's storm, I
don't think the trails will be dry enough by Thursday to run on. I urge you all
to stay off the trails when they're muddy, to help prevent premature erosion.

This Thursday's run is at Red Rocks. The main group will start at 6:15pm. The
early group usually starts around 5:30pm; look for Scott, Ray, Connie or Kim.

Red Rocks offers both road and trail (in case it's dry) options. The road can
give you a pretty good hill workout, and you can mix and match loops to do a
variety of distances.

If you are unfamiliar with how to get to the run, the running routes, or the TPN
ratings, please read the descriptions and print out the maps, both road and
trail, at: http://dtr.runuphillracing.com/Maps/ For more DTR info:
http://dtr.runuphillracing.com/

++++++++++

This Saturday's Evergreen Runners Circle (ERC) run is at Genesee overlook,
Beaver Brook trail.

For maps and directions: http://dtr.runuphillracing.com/Maps/

The ERC runs are usually 60-90 minutes long. Occasionally, some people will
start early, or run longer, to get in more mileage. They usually go out for
coffee/breakfast afterwards. Several of us do the ERC runs, but I don't organize
them. Please forward your questions to Dave via the ERC link below. For more
info about the ERC schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

++++++++++

Meet Leigh Singleton and Ray Grundmeyer at South Table Mtn (T=3, P=2, N=4) on
Tuesday mornings. They meet at 5:15am, and run into the sunrise. The pace is
casual. They welcome some company. Please see the message posted on Mondays for
more details. Or, contact Leigh for more info: inclinerunner@.... It's
helpful if you let her know if you plan to show up, so they know to look for
you. For directions and route map go to http://dtr.runuphillracing.com/Maps/

++++++++++

Start your Wed mornings off right with a stair workout at Red Rocks on Wed
mornings. Stairs are a great way to build hip strength both for climbing, and
for a longer stride on the flats. This is a "show-and-go" workout, meaning that
just start whenever you show up. People have been starting anywhere from
5:30-6:30am. Park at TNT Country Breakfast, in Morrison, at 5:45-5:50am, then
run up to the ampitheatre. Or, park by the ampitheatre. See the message posting
on Tuesdays for more details. Or, for directions, go to
http://dtr.runuphillracing.com/Maps/

++++++++++

Upcoming events:

4/16; Greenland Trail Run; 12.5k, 25k, 37.5k, 50k; Douglas County;
http://www.coloradorunnermag.com/other/Greenland50K.html. See below for more
details.

4/17 Canine Classic 5K, 10K Boulder, CO; (303) 443-0400 ext 107;
info@...; www.movingtoendsexualassault.org

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m; www.geminiadventures.com,
reid_delman@...

4/24; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/15; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/21; 24 Hours of Boulder team and solo; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

5/21; Hayden Cog Run; 8.4M, 10K, 5K; Hayden, CO; (970) 276 3741;
lheer@...; www.townofhayden.org

5/29; Wyoming Marathon Races; 13.1M, 26.2M, 52.4M; Laramie, WY; (307) 635-3316;
RunWyo@...; www.angelfire.com/wy2/marathon

++++++++++

DTR regulars Derek and Jessica Griffiths are putting on the Greenland Trail
Races, April 16, in Douglas County. There are 4 different distances - 50K,
37.5K, 25K, and 12.5K. It is the Colorado USATF 50K and 25K trail championships
for 2005. For more info on the race, go to
http://www.coloradorunnermag.com/other/Greenland50K.html

They need volunteers for the race. Volunteers makes races possible. If you are
interested, please email Derek at Derek@....

++++++++++

I (Adam) am teaching Trail Running 101 form clinics.

Any energy that doesn't go into propelling you forward is wasted. Flaws in our
form not only waste energy, they put added stress on our joints and muscles and
lead to a greater risk of injury.

Every runner has some flaws. Trail running magnifies our running flaws. This
makes it a great vehicle for getting better. This is great for road runners too.
If you can run efficiently on trails, especially downhill, you will be even that
much more efficient on the roads.

Running doesn't have to be so painful. The clinics are designed to help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.

What: The clinics are 3-4 hours of drills, short runs, feedback, handouts, and
fun. This is the 4th year I am offering the Trail Running 101 clinics.

Who: The clinic is designed for all abilities. Don't worry. We won't be running
for 4 hours. There is no fitness requirement. Most of the runs will be very
short, ~10 seconds, to work on form.

When: The clinic will be offered 3 more times this spring: 4/24, 5/15, or 6/5.
7:30am - 11-ish.

Where: Different trails around Golden and Evergreen. I will send out location
and directions to registered participants the week of the  event.

Size: Limited to 12 to ensure individual attention.

Cost: $30. Pre-registration only. Registration forms and more info at
www.runuphillracing.com

++++++++++

Join the Rocky Mountain Road Runners Tuesdays, 6pm, at South High School, for a
1 to 3 laps around Washington Park, 45-60 minutes. They usually have a wide
range of abilities. For details, go to  ww.rmrr.org

Or if you work downtown you can meet at NikeTown on Tuesdays, at 16th and
Glenarm. They run to and along the Cherry Creek bike path for 3-8 miles,
alternating directions each week either to the Cherry Creek shopping center, or
to REI and S along the Platte path. They leave at 5:45 p.m. sharp! NikeTown
provides snacks after the run.

If you're in the Boulder area, join the Boulder Trail Runners for a series of
morning and evening weekday and weekend runs.
http://groups.yahoo.com/group/BoulderTrailRunners

++++++++++

Kasey Robbert is hiking the Appalachian Trail, 2,000+ mi, from Georgia to Maine.
She started a couple of weeks ago. You can follow her journey at
http://backpackermadness.blogspot.com/

Her husband, Mike, is blogging some of his trail running. You can read his
postings at: http://rmtrails.blogspot.com/

++++++++++

Remember, it is not how fast or how far that you run, but that you get out there
and enjoy yourself while running.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, April 13, 2005
Time: 6:00AM MDT (GMT-06:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, April 12, 2005
Time: 5:15AM MDT (GMT-06:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

Derek and Jessica Griffiths need additional volunteers for the
Greenland Trail race. The race is on Saturday, April 16, in Douglas
County. Distances are 12.5k, 25k, 37.5k, and 50k.

If you are interested in finding out more about volunteering, contact
Derek at derek@..., 720-985-9047.

You can also still register for the race. To find out more about the
race go to
http://www.coloradorunnermag.com/other/Greenland50K.html

**********

Sunday's forecast calls for "heavy" snow and low 30s. We'll run the
Mesa Trail another time. If for some reason the storm doesn't come,
we'll run at White Ranch. Meet at the lower, east lot at 8am.
http://www.co.jefferson.co.us/ext/dpt/comm_res/openspac/white.htm

Welcome to the start of the 6th season of DTR. In this week's message:
+ Thursday evening run: Chimney Gulch, Lookout Mtn (T=3, P=3, N=2)
+ Fireworks show and dinner
+ Saturday Evergreen Runners Circle run: Upper Bear Creek Rd, 5mi mark
(T=1, P=2, N=1)
+ Tue morning runs and South Table
+ Wed morning Red Rocks stair workouts
+ Sunday long run: Mesa Trail
+ Races, clinics and other upcoming events
+ Greenland Trail Runs
+ Trail Running 101 Form Clinics
+ Other running groups


This Thursday's run is at Chimney Gulch, Lookout Mtn (T=3, P=3, N=2).
The main group will start at 6:15pm. The early group usually starts
around 5:30pm; look for Scott, Ray, Connie or Kim.

This is a good run for newcomers. The route is easy to follow. It's out and
back, so you can go as far as you want. And, you can run the road if you are
uncomfortable on the trail or there's too much ice. We will run here dry or wet.
Bring warm/dry clothes to change into after the run.

If you are unfamiliar with how to get to the run, the running routes,
or the TPN ratings, please read and print out the info (both the road and trail
routes) at:
http://dtr.runuphillracing.com/Maps/
For more DTR info: http://dtr.runuphillracing.com/

++++++++++

Join us for dinner and fireworks after the run. Thursday is the E-Days
fireworks show at the School of Mines. Mines students get to have fun
blowing up stuff as school project. This is better than any 4th of July
fireworks in Colorado.

After the run, we will go to the home of Warren and Brooke Kish in
Golden. Warren's and Brooke's place overlooks the field where the
fireworks show takes place. They will provide salad and pasta for
everyone. Bring something to drink, dessert, or other munchies. If you
forget to bring something, please feel welcome to come anyway. The
fireworks show starts at 9pm, I think.

Warren and Brooke live at 1108 Maple Street. From the run, head down
the hill. Cross the light at hwy 6, and continue down 19th. Turn left
at Washington, which takes you into the heart of Golden, Turn left on
11th, by the Golden Hotel. Go to the end, Maple, and make a left. Park
where you can. Their condo is the second unit from the left. (303)
216-9712.

++++++++++

This Saturday's Evergreen Runners Circle (ERC) run is at Upper Bear
Creek Rd, 5mi mark (T=1, P=2, N=1). This is an easy, out-and-back run,
mostly on dirt roads.

For maps and directions: http://dtr.runuphillracing.com/Maps/

The ERC runs are usually 60-90 minutes long. Occasionally, some people
will start early, or run longer, to get in more mileage. They usually
go out for coffee/breakfast afterwards. Several of us do the ERC runs,
but I don't organize them. Please forward your questions to Dave via
the ERC link below. For more info about the ERC schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
4/16: Genesee overlook.

++++++++++

Meet Leigh Singleton and Ray Grundmeyer at South Table Mtn (T=3, P=2,
N=4) on Tuesday mornings. They meet at 5:15am, and run into the
sunrise. The pace is casual. They welcome some company. Please see the
message posted on Mondays for more details. Or, contact Leigh for more
info: inclinerunner@.... It's helpful if you let her know if you
plan to show up, so they know to look for you. For directions and route
map go to http://dtr.runuphillracing.com/Maps/

++++++++++

Start your Wed mornings off right with a stair workout at Red Rocks on
Wed mornings. Stairs are a great way to build hip strength both for
climbing, and for a longer stride on the flats. Park at TNT Country
Breakfast, in Morrison, at 5:45-5:50am, and run up. Or meet in the
ampitheatre at 6:00am. See the message posting on Tuesdays for more
details. Or, for directions, go to http://dtr.runuphillracing.com/Maps/

++++++++++

Join us for a long run, this Sunday morning, tentatively on the Mesa Trail, in
Boulder. Look for more info in another message later this week.

++++++++++

Upcoming events:

4/9; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

4/16; Greenland Trail Run; 12.5k, 25k, 37.5k, 50k; Douglas County;
http://www.coloradorunnermag.com/other/Greenland50K.html. See below for more
details.

4/17 Canine Classic 5K, 10K Boulder, CO; (303) 443-0400 ext 107;
info@...; www.movingtoendsexualassault.org

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m;
www.geminiadventures.com, reid_delman@...

4/24; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/15; Trail Running 101; Running form clinic; www.runuphillracing.com;
info@...; 303-870-0487. See below for more details.

5/21; 24 Hours of Boulder team and solo; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

5/21; Hayden Cog Run; 8.4M, 10K, 5K; Hayden, CO; (970) 276 3741;
lheer@...; www.townofhayden.org

5/29; Wyoming Marathon Races; 13.1M, 26.2M, 52.4M; Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon

++++++++++

DTR regulars Derek and Jessica Griffiths are putting on the Greenland
Trail Races, April 16, in Douglas County. There are 4 different
distances - 50K, 37.5K, 25K, and 12.5K. It is the Colorado USATF 50K
and 25K trail championships for 2005. For more info on the race, go to
http://www.coloradorunnermag.com/other/Greenland50K.html

They need volunteers for the race. Volunteers makes races possible. If
you are interested, please email Derek at Derek@....

++++++++++

I (Adam) am teaching Trail Running 101 form clinics.

Any energy that doesn't go into propelling you forward is wasted. Flaws in our
form not only waste energy, they put added stress on our joints and muscles and
lead to a greater risk of injury.

Every runner has some flaws. Trail running magnifies our running flaws. This
makes it a great vehicle for getting better. This is great for road runners too.
If you can run efficiently on trails, especially downhill, you will be even that
much more efficient on the roads.

The clinics are designed to help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.

Running doesn't need to hurt.

What: The clinics are 3-4 hours of drills, short runs, feedback,
handouts, and fun. This is the 4th year I am offering the Trail Running 101
clinics.

Who: The clinic is designed for all abilities. Don't worry. We won't be running
for 4 hours. There is no fitness requirement. Most of the runs will be very
short, ~10 seconds, to work on form.

When: The clinic will be offered 4 times this spring: 4/9, 4/24, 5/15,
or 6/5. 7:30am - 11-ish.

Where: Different trails around Golden and Evergreen. I will send out
location and directions to registered participants the week of the
event.

Size: Limited to 12 to ensure individual attention.

Cost: $30. Mail in and in advance only. Registration forms and more
info at www.runuphillracing.com

++++++++++

Join the Rocky Mountain Road Runners Tuesdays, 6pm, at South High
School, for a 1 to 3 laps, 40-60 minutes, around Washington Park. They usually
have a wide range of abilities. For details, go to www.rmrr.org

Or if you work downtown you can meet at NikeTown on Tuesdays, at 16th
and Glenarm. They run to and along the Cherry Creek bike path for 3-8
miles, alternating directions each week either to the Cherry Creek
shopping center, or to REI and S along the Platte path. They leave at
5:45 p.m. sharp! NikeTown provides snacks after the run.

If you're in the Boulder area, join the Boulder Trail Runners for a
series of morning and evening weekday and weekend runs.
http://groups.yahoo.com/group/BoulderTrailRunners

++++++++++

Remember, it is not how fast or how far that you run, but that you get
out there and enjoy yourself while running.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, April 6, 2005
Time: 6:00AM MDT (GMT-06:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, April 5, 2005
Time: 5:15AM MDT (GMT-06:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

In this week's message:
+ Thursday evening run: Bear Creek Lake Park (T2, P1-2, N3)
+ Next Thursday's run and fireworks show - start of the 6th season
+ Saturday Evergreen Runners Circle run: Evergreen Lake House (T3, P3, N4)
+ Tue morning runs and South Table
+ Wed morning Red Rocks stair workouts
+ Races, clinics and other upcoming events
+ Greenland Trail Runs
+ Trail Running 101 Form Clinics
+ Other running groups


This Thursday's run is at Bear Creek Lake Park (T2, P1-2, N3). The
main group will start at 6:15pm. The early group usually starts around
5:30pm; look for Scott, Ray, Connie or Kim.

This is one of our easier runs. There are both trail and road/bike
path options. We will run here dry or wet.

Sunset is 6:24pm; end civil twilight (i.e., dark) is 6:51pm. Everyone
should be able to get to the dam before it's dark. If you don't have a
light, you can come back along the road.

If you are unfamiliar with how to get to and the running routes in the
park, please read and print out the info at:
http://dtr.runuphillracing.com/Maps/
For more DTR info: http://dtr.runuphillracing.com/

++++++++++

Daylight Savings Time starts this Sunday. So, next Thursday will mark
the start of our 6th season of Thursday night runs. We will run at
Lookout Mtn/Chimney Gulch. This is a good run for newcomers because
the route is easy to follow, and out-and-back (although it is
physically challenging).

Join us for dinner and fireworks after the run. Next Thursday is the
E-Days fireworks show at the School of Mines. Mines students get to
have fun blowing up stuff as school project. This is better than any
4th of July fireworks in Colorado.

++++++++++

This Saturday's Evergreen Runners Circle (ERC) run is at the Evergreen
Lake House (T3, P3, N4).

For maps and directions: http://dtr.runuphillracing.com/Maps/

The ERC runs are usually 60-90 minutes long. Occasionally, some people
will start early, or run longer, to get in more mileage. They usually
go out for coffee/breakfast afterwards. Several of us do the ERC runs,
but I don't organize them. Please forward your questions to Dave via
the ERC link below. For more info about the ERC schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
4/9: Upper Bear Creek - 5 mile marker
4/16: Genesee overlook.

++++++++++

Leigh Singleton and Ray Grundmeyer are leading runs every Tue morning
at South Table Mtn (T=3, P=2, N=4). They meet at 5:15am, and run into
the sunrise. The pace is casual. They welcome some company. Please see
the message posted on Mondays for more details. Or, contact Leigh for
more info: inclinerunner@.... It's helpful if you let her know if
you plan to show up, so they know to look for you. For directions and
route map go to http://dtr.runuphillracing.com/Maps/

++++++++++

Start your Wed mornings off right with a stair workout at Red Rocks on
Wed mornings. Stairs are a great way to build hip strength both for
climbing, and for a longer stride on the flats. Park at TNT Country
Breakfast, in Morrison, at 5:45-5:50am, and run up. Or meet in the
ampitheatre at 6:00am. See the message posting on Tuesdays for more
details. Or, for directions, go to http://dtr.runuphillracing.com/Maps/

++++++++++

Upcoming events:

4/2; Widowmaker Trail Race, 7m & 11mi; Grand Junction;
www.mmstriders.org, doowahdiddee@...; Paul Wubben, 970-241-6478

4/9; Trail Running 101; Running form clinic; www.runuphillracing.com/;
infa@...; 303-870-0487. See below for more details.

4/16; Greenland Trail Run; 12.5k, 25k, 37.5k, 50k; Douglas County;
www.coloradorunnermag.com. See below for more details.

4/17 Canine Classic 5K, 10K Boulder, CO; (303) 443-0400 ext 107;
info@...; www.movingtoendsexualassault.org

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m;
www.geminiadventures.com, reid_delman@...

4/24; Trail Running 101; Running form clinic;
www.runuphillracing.com/; infa@...; 303-870-0487. See
below for more details.

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/15; Trail Running 101; Running form clinic;
www.runuphillracing.com/; infa@...; 303-870-0487. See
below for more details.

5/21; 24 Hours of Boulder team and solo; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

5/21; Hayden Cog Run; 8.4M, 10K, 5K; Hayden, CO; (970) 276 3741;
lheer@...; www.townofhayden.org

5/29; Wyoming Marathon Races; 13.1M, 26.2M, 52.4M; Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon

++++++++++

DTR regulars Derek and Jessica Griffiths are putting on the Greenland
Trail Races, April 16, in Douglas County. There are 4 different
distances - 50K, 37.5K, 25K, and 12.5K. It is the Colorado USATF 50K
and 25K trail championships for 2005. For more info on the race, go to
http://www.coloradorunnermag.com

They need volunteers for the race. Volunteers makes races possible. If
you are interested, please email Derek at Derek@....

++++++++++

I (Adam) am teaching Trail Running 101 form clinics.

Any energy that doesn't go into propelling you forward is wasted.
Flaws in our form not only waste energy, they put added stress on our
joints and muscles and lead to a greater risk of injury.

Every runner has some flaws. Trail running magnifies our running
flaws. This makes it a great vehicle for getting better. This is great
for road runners too. If you can run efficiently on trails, especially
downhill, you will be even that much more efficient on the roads.

This is the 4th year I am offering the Trail Running 101 clinics. The
clinics are designed to help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.

What: The clinics are 3-4 hours of drills, short runs, feedback,
handouts, and fun.

Who: The clinic is designed for all abilities. Don't worry. We won't
be running for 4 hours. There is no fitness requirement. Most of the
runs will be very short, ~10 seconds, to work on form.

When: The clinic will be offered 4 times this spring: 4/9, 4/24, 5/15,
or 6/5. 7:30am - 11-ish.

Where: Different trails around Golden and Evergreen. I will send out
location and directions to registered participants the week of the event.

Size: Limited to 12 to ensure individual attention.

Cost: $30. Mail in and in advance only. Registration forms and more
info at www.runuphillracing.com

++++++++++

Join the Rocky Mountain Road Runners Tuesdays, 6pm, at South High
School, for a 1 to 3 laps around Washington Park. They usually have a
wide range of abilities. For details, go to www.rmrr.org

Or if you work downtown you can meet at NikeTown on Tuesdays, at 16th
and Glenarm. They run to and along the Cherry Creek bike path for 3-8
miles, alternating directions each week either to the Cherry Creek
shopping center, or to REI and S along the Platte path. They leave at
5:45 p.m. sharp! NikeTown provides snacks after the run.

If you're in the Boulder area, join the Boulder Trail Runners for a
series of morning and evening weekday and weekend runs.
http://groups.yahoo.com/group/BoulderTrailRunners

++++++++++

Remember, it is not how fast or how far that you run, but that you get
out there and enjoy yourself while running.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, March 30, 2005
Time: 6:00AM MST (GMT-07:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, March 29, 2005
Time: 5:15AM MST (GMT-07:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

+Thursday's Run at Mt Falcon - NOT A TIME TRIAL
+Trail Reports
+Evergreen Circle group run
+Trail Races in March
+Trail Races in April
+Trail Races in May
+Volunteers for the Greenland Trail Races needed
+Running with others

This Thursday's run is at Mt Falcon we will met at the lower lot. The
main group will start at 6:15pm. An early group usually starts around
5:30pm; look for Scott, Ray, Connie or Kim.

   Do not forget your headlamps - it is not yet Daylight Savings Time.
Only ONE more week:)

      Directions: Take C-470 to Morrison Rd., hwy 74. Go west, through
the town of Morrison. Turn left onto hwy 8. About 1 mile up the hill,
look for signs to the park. Turn right onto Forrest. Take the next
right to the park. If the lot is full, you may have to park on the
road. From hwy 285, and the south, take the hwy 8 exit, the first exit
west of C-470. About 1 mile north of The Fort restaurant, look for
Forrest drive and signs to the park. For an alternate route to avoid
C-470 traffic from the north, stay on I-70 west to the Red Rocks exit,
#259. Go left and take hwy 93 ~3mi into Morrison. Turn right in
Morrison,then left at hwy 8. There's a concert at Red Rocks that
night. This might affect traffic on the alternate route. To avoid
traffic on C-470 from DTC, take Belleview west to Santa Fe. Go right
to hwy 285. Turn left and take 285 to C-470.

    The Route: This will not be a time trial We will start at the base
of the trail near the rest rooms and head up the castle trail.  To
follow this trail is easy do not make any turns on to the Turkey Trot
trail and just go uphill.  We will try to regroup at the Gazebo at the
top. From here there are a few options.  Take a side trip to the White
House. From the Gazebo follow the trail to the right it is about 1/4
of a mile in length.  The main group will continue up the trail
towards the upper lot. Just short of the parking lot we will follow
the trail to the left Meadow trail and follow it back to the main
trail and then back to the gazebo. Then we will back down the same
trail we went up.  When you get to the Turkey trot trail you have two
options you can either stay on the Castle trail or go down the Turkey
Trot trail the turkey trot is a hiker only trail and is about 3/4 of a
mile longer.

Afterwards a group will have dinner in Morrison feel free to join them.

For a maps http://dtr.runuphillracing.com/Maps/
http://www.co.jefferson.co.us/ext/dpt/comm_res/openspac/falcon.htm

++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Trail Conditions
      At this time of year I know that we all want to get out on
different trails but we have to remember that there can still be snow
and ice on the trails and that they could also be muddy. But if you
have a report of a trail that we have not run recently let us know so
that we can let others know what trails are good to run and what
trails to avoid.

    Sunday I ran Apex and found that the main trail was almost snow
free except for sections towards the top.  And on Grubstake there we
sections on the back side that still had snow and that the Enchanted
forest still had snow and would not advise running on that trail yet.
David Rothenburger


+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Also if anyone has a digital Camera and would like to bring it to the
run so that we can get some pictures of people running on the trails
so that Adam can have some trail running photos on his web site.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++
This Saturday's Evergreen Runners Circle (E.R.C.) run is at the Cheif
Hosa/

The E.C. runs are usually 60-90 minutes long. Starting at 8:30am
They usually go out for coffee/breakfast afterwards. Several of us do
the E.C. runs, but I don't organize them. Please forward your
questions to Dave via the E.C. link below. For more info about the
E.C. schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
3/26: Chief Hosa
4/2: Evergreen Lake House
4/9: Upper Bear Creek - 5 mile marker
4/16: Genesee overlook.

+++++++++++++++++++++++++++++++++++++++++++++
Races in March

3/26; Snowshoe Shuffle; Vail; 10k/5k, 1mi fun run; www.snowshoeshuffle.com

+++++++++
Races and trail clinics in April

4/2; Widowmaker Trail Race, 7m & 11mi; Grand Junction;
www.mmstriders.org, doowahdiddee@...; Paul Wubben, 970-241-6478

4/9; Trail Running 101; Running form clinic (great for road runners
too); www.runuphillracing.com/; infa@...; 303-870-0487

4/16; Greenland Trail Run; 12.5k, 25k, 37.5k, 50k; Douglas County;
www.coloradorunnermag.com

04/17 Canine Classic 5K, 10K Boulder, CO; (303) 443-0400 ext 107;
info@...; www.movingtoendsexualassault.org

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m;
www.geminiadventures.com, reid_delman@...

4/24; Trail Running 101; Running form clinic (great for road runners
too); www.runuphillracing.com/; infa@...; 303-870-0487

++++++++++
Races in May

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/15; Trail Running 101; Running form clinic (great for road runners
too); www.runuphillracing.com/; info@...; 303-870-0487

05/21 24 Hours of Boulder...The Run 24H Boulder, CO; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

05/21 Hayden Cog Run 8.4M, 10K, 5K Hayden, CO; (970) 276 3741;
lheer@...; www.townof hayden.org

05/29 Wyoming Marathon Races 13.1M, 26.2M, 52.4M Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon


++++++++++++++++++++++++++++++++++++++++++++
Remember what make races possible is Volunteers

Derek is looking for volunteers for the Greenland Trail Races on April
16. There are 4 different distances - 50K, 37.5K, 25K, and 12.5K. It
is the Colorado USATF 50K and 25K trail championships for 2005. If you
are interested in volunteering, please email Derek at
Derek@....


+++++++++++++++++++++++++++++++++++++++++++++

Leigh Singleton and Ray Grundmeyer are leading runs every Tue morning
at South Table Mtn. They meet at 5:15am, and run into the sunrise. The
pace is casual. They welcome some company. Please see the message
posted on Mondays for more details.

+++++++++++

Start your Wed mornings off right with some stair climbing at Red
Rocks on Wed mornings. Stairs are a great way to build hip strength
both for climbing, and for a longer stride on the flats. Park at TNT
Country
Breakfast, in Morrison, at 5:45-5:50am, and run up. Or meet in the
amphitheater at 6:00am. See the message posting on Tuesdays for more
details.

+++++++++++

If you can't get up that early on Tuesday you can join the Rocky
Mountain Road Runners at 6pm at South High School Parking lot and join
them for 1 to 3 laps around Washington Park.

Or if you work downtown you can meet at NikeTown on Tuesdays at 16th
and Glenarm and run with another group that runs along the Cherry
Creek bike path 3-8 miles They leave at 5:45 p.m. sharp so don't be
late or they will leave you.

++++++++++

Remember it is not how fast or how far that you run but that you get
out there and enjoy yourself while running.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, March 23, 2005
Time: 6:00AM MST (GMT-07:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, March 22, 2005
Time: 5:15AM MST (GMT-07:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

+Thursday's Run at Red Rocks
+Evergreen Circle group run
+Trail Races in March
+Trail Races in April
+Trail Races in May
+Volunteers for the Greenland Trail Races needed
+Running with others

               This Thursday's run is at Red Rocks we will met at the
Trading Post. The main group will start at 6:15pm. An early group
usually starts around 5:30pm; look for Scott, Ray, Connie or Kim.

   Do not forget your headlamps - it is not yet Daylight Savings Time.
Only Two more weeks:)

Directions: Meet at the Trading Post, just below the amphitheater.
From C-470 south: Take the Morrison exit, hwy 74. Go west through the
town of Morrison. Just west of the town, look for the signs for Red
Rocks. I
believe it's the first right after the light at hwy 8. Follow the
signs to the Trading Post. From I-70, take exit 259, the
Morrison/Golden/Red Rocks exit. Go south, down the hill, for about 1
mile. Turn right into Red Rocks park and follow the signs to the
Trading Post.


++++++++
               Route Description: There are several options.

Not knowing what the weather will bring I will give two different
options one for trails or one on the roads.

The trail option:
	 Starting at the trading post go out of the parking lot to your left
(uphill) and follow the road  until just before the road junction
there will be a trail off to your right. Jump on it and follow it down
the hill. At the bottom of the hill the trail will meet the dirt road
and the trail begins to climb stay on the trail and do not cross the
dirt road.
	 The trail will come to a pave road cross the road and continue
following the trail on the far side. The next major point will be
trail junction with the Morrison Slide Trail. At this time of year we
want to take the right fork. The trail will stop the climb and level
out. In about ½ mile you will make a left hand turn (180 degrees) on
to the Morrison Slide trail the trail might be snowy and Icy in
sections as this is the north facing slope so take it easy up the
hill. Once you get to top follow the trail along the edge of the hill
top enjoying the view of the lights of Denver. The trail will then
start down the hill.  The next trail junction that you will come you
will want to take a right.  This is the way that you originally came
up on. From here on just follow the trail back to the Trading Post.
(If you want to make the route shorter back when you get to the paved
road just follow it up the hill and then take a left at the road
junction and it will lead you back to the trading post).

	 The Road Route - Start the same as the trail route by taking a left
out of the parking lot and heading up the main road. When you get to
the first road junction you want to go left on the road. When you get
to the next road on the right follow it up the lookout point and come
back down the hill.  When you meet the main road  take a right and
follow it up through the tunnel to the top of the Amphitheater. Turn
around and had back down the road. Take the first paved road to the
right (the way you came up). Just before the trading post take a right
on the road and follow it up and around the trading post to the far
side of the park. When you get to the next major road junction
(sometimes tricky to see in the dark) you want to take a left. This
will now start to climb up back to the trading post. The next road
junction if you want to go a little longer take a right and go for
another 10 minutes or so. If not make a left turn and head back up to
the trading post and your car.

Afterwards a group normally likes to have dinner in Morrison.

For a maps http://dtr.runuphillracing.com/Maps/

++++++++++++++++++++++++++++++++++++++++++++++++++++++++
This Saturday's Evergreen Runners Circle (E.R.C.) run is at the
O'Fallon Park.

The E.C. runs are usually 60-90 minutes long. Starting at 8:30am
They usually go out for coffee/breakfast afterwards. Several of us do
the E.C. runs, but I don't organize them. Please forward your
questions to Dave via the E.C. link below. For more info about the
E.C. schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
3/19: O'Fallon Park. Run to Lair o' the Bear and back
3/26: Chief Hosa
4/2: Evergreen Lake House
4/9: Upper Bear Creek - 5 mile marker
4/16: Genesee overlook.

+++++++++++++++++++++++++++++++++++++++++++++
Races in March

3/19/05; Spring Spree 10K 9am Twin Lakes Park; 303-791-3384
www.comastersrun.org

3/19; The Swift Skedaddle snowshoe race; 3K/10K; Frisco; 970-389-4838;
www.racingunderground.com/skedaddle.html

3/20; AARP Snowshoe Festival; Devil's Thumb Resort, near Fraser; (303)
764-5987; www.aarp.org/co/Articles/a2004-02-06-co-snowshoes.html

3/26; Snowshoe Shuffle; Vail; 10k/5k, 1mi fun run; www.snowshoeshuffle.com

+++++++++
Races and trail clinics in April

4/2; Widowmaker Trail Race, 7m & 11mi; Grand Junction;
www.mmstriders.org, doowahdiddee@...; Paul Wubben, 970-241-6478

4/9; Trail Running 101; Running form clinic (great for road runners
too); www.runuphillracing.com/; infa@...; 303-870-0487

4/16; Greenland Trail Run; 12.5k, 25k, 37.5k, 50k; Douglas County;
www.coloradorunnermag.com

04/17 Canine Classic 5K, 10K Boulder, CO; (303) 443-0400 ext 107;
info@...; www.movingtoendsexualassault.org

4/23-24; Spring Desert Ultra; 5m, 10m, 25m, 50m;
www.geminiadventures.com, reid_delman@...

4/24; Trail Running 101; Running form clinic (great for road runners
too); www.runuphillracing.com/; infa@...; 303-870-0487

++++++++++
Races in May

5/7; Collegiate Peaks Trail Run; 25m & 50m; Buena Vista;
www.collegiatepeakstrailrun.org, buenavista@...; 719-395-6612

5/15; Trail Running 101; Running form clinic (great for road runners
too); www.runuphillracing.com/; info@...; 303-870-0487

05/21 24 Hours of Boulder...The Run 24H Boulder, CO; (303) 249-1112;
reid_delman@...; www.geminiadventures.com

05/21 Hayden Cog Run 8.4M, 10K, 5K Hayden, CO; (970) 276 3741;
lheer@...; www.townof hayden.org

05/29 Wyoming Marathon Races 13.1M, 26.2M, 52.4M Laramie, WY; (307)
635-3316; RunWyo@...; www.angelfire.com/wy2/marathon


++++++++++++++++++++++++++++++++++++++++++++
Remember what make races possible is Volunteers

Derek is looking for volunteers for the Greenland Trail Races on April
16. There are 4 different distances - 50K, 37.5K, 25K, and 12.5K. It
is the Colorado USATF 50K and 25K trail championships for 2005. If you
are interested in volunteering, please email Derek at
Derek@....


+++++++++++++++++++++++++++++++++++++++++++++

Leigh Singleton and Ray Grundmeyer are leading runs every Tue morning
at South Table Mtn. They meet at 5:15am, and run into the sunrise. The
pace is casual. They welcome some company. Please see the message
posted on Mondays for more details.

+++++++++++

Start your Wed mornings off right with some stair climbing at Red
Rocks on Wed mornings. Stairs are a great way to build hip strength
both for climbing, and for a longer stride on the flats. Park at TNT
Country
Breakfast, in Morrison, at 5:45-5:50am, and run up. Or meet in the
amphitheater at 6:00am. See the message posting on Tuesdays for more
details.

+++++++++++

If you can't get up that early on Tuesday you can join the Rocky
Mountain Road Runners at 6pm at South High School Parking lot and join
them for 1 to 3 laps around Washington Park.

Or if you work downtown you can meet at NikeTown on Tuesdays at 16th
and Glenarm and run with another group that runs along the Cherry
Creek bike path 3-8 miles They leave at 5:45 p.m. sharp so don't be
late or they will leave you.

++++++++++

Remember it is not how fast or how far that you run but that you get
out there and enjoy your self while running.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, March 16, 2005
Time: 6:00AM MST (GMT-07:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, March 15, 2005
Time: 5:15AM MST (GMT-07:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. The group will probably stay
together. It will continue every week as long as people show up.
Please contact Leigh if you plan to show up, and for more info
on the Tue morning run: inclinerunner@...

For directions and route map go to:
http://dtr.runuphillracing.com/Maps/

This Thursday's run is at Green Mtn., Rooney Road lot .
The main group will start at 6:15pm. An early group usually starts
around 5:30pm; look for Scott, Ray, Connie or Kim.

   Do not forget your headlamps - it is not yet Daylight Savings Time.

               If you are unfamiliar with this trail, please print out
the route description (below) and attached map (if available).

              Driving Directions: From Denver, take 6th ave to the end
of the freeway. Turn onto Colfax or US 40. Go about 1 mile, just under
the C-470 extension, then turn left at the light, Rooney Road. The lot
is about 1.5 miles ahead, on the left.

               From the south, take C-470 to Morrison Rd. Go west, then
take the first right onto Rooney Road, before you enter Morrison, by
the Conoco station. Rooney road goes by Bandimere Speedway, under
C-470, then ends about 2.5 miles up at Alameda. Go left, cross over
C-470, then take the next right onto Rooney Road again. The lot is
about ½ mile up on the right.

++++++++
               Route Description: There are several options. Please
choose the appropriate route for your speed to finish in about 1:00-1:10.

               Start by taking the pedestrian bridge over C-470. Take
the far right dirt trail. Follow the trail around the south side of
the mountain, past the first few trail junctions. There's a junction
in ~0.75mi. Go right (left takes you back to the start; straight
climbs up steeply) and continue around the south side of the mountain.
The trail takes you near the road, next to a small lot at ~2.0mi;
continue straight. At ~2.5mi, there a set of jeep tracks heading up to
the left. You'll see (in the daylight) a fence on the left, up the hill.
               Do not turn here. Continue to the next junction, the
Utah trail, 3.1mi. This is the first option.

  Options

                  Slow runners, and anyone wanting to avoid any big
climbs, should continue to the Florida lot, or until you've been out
30-35 min. Then return the same way.

                  Intermediate runners should go left here. Go up for
½mi then go left at the trail junction. Go up the trail another 1mi to
the service road.

                  Faster runners should continue straight and continue
around to the Florida lot, 3.4mi. At the large, dirt, Florida lot, go
left onto the single track at the north end of the lot. Once you join
the old service road follow it up until you come upon a single track
trail on the left take it until you come to the junction where you
want to take a right - staying left will take you back down to the
Utah Junction. Follow this trail for a mile until you get to the
service road.

At the service road for both the Intermediate and faster runners take
a left on the road and follow it to the top of Green mountain.

Now there are two ways down the mountain that we can take from here.
The first is to follow the service road all the way back to the
parking lot. Or the other way which will add a few more hills to the
route this is the fun way to go down. Stay straight onto a single
track as the road bends to the left. The trails fork, then come back
together before the next turn. After ¼mi, Go left onto a single track.
This rocky trail winds its way down the side of the mountain. After
~1mi, go left at the saddle down a steep trail. This goes over a
couple of rises, then merges back with the service road. Go right and
continue another 0.4mi to the finish.


For maps http://dtr.runuphillracing.com/Maps/

++++++++++++++++++++++++++++++++++++++++++++++++++++++++
This Saturday's Evergreen Runners Circle (E.R.C.) run is at the
Alderfer Three Sisters.

The E.C. runs are usually 60-90 minutes long. Starting at 8:30am
They usually go out for coffee/breakfast afterwards. Several of us do
the E.C. runs, but I don't organize them. Please forward your
questions to Dave via the E.C. link below. For more info about the
E.C. schedules, go to:
www.geocities.com/Colosseum/Lodge/7018/index.html

Schedule:
3/12: Alderfer Three Sisters
3/19: O'Fallon Park. Run to Lair o' the Bear and back
3/26: Chief Hosa
4/2: Evergreen Lake House
4/9: Upper Bear Creek - 5 mile marker
4/16: Genesee overlook.

+++++++++++++++++++++++++++++++++++++++++++++
Races in the Next Two weeks.

3/12; Canyonlands Half Marathon; www.moabhalfmarathon.org

3/13; Runnin' of the Green Lucky 7K, Downtown Denver www.bkbltd.com

3/19/05; Spring Spree 10K 9am Twin Lakes Park; 303-791-3384
www.comastersrun.org

3/19; The Swift Skedaddle snowshoe race; 3K/10K; Frisco; 970-389-4838;
www.racingunderground.com/skedaddle.html

3/20; AARP Snowshoe Festival; Devil's Thumb Resort, near Fraser; (303)
764-5987; www.aarp.org/co/Articles/a2004-02-06-co-snowshoes.html

3/26; Snowshoe Shuffle; Vail; 10k/5k, 1mi fun run; www.snowshoeshuffle.com


+++++++++++++++++++++++++++++++++++++++++++++

Leigh Singleton and Ray Grundmeyer are leading runs every Tue morning
at South Table Mtn. They meet at 5:15am, and run into the sunrise. The
pace is casual. They welcome some company. Please see the message
posted on Mondays for more details.

+++++++++++

Start your Wed mornings off right with some stair climbing at Red
Rocks on Wed mornings. Stairs are a great way to build hip strength
both for climbing, and for a longer stride on the flats. Park at TNT
Country
Breakfast, in Morrison, at 5:45-5:50am, and run up. Or meet in the
amphitheater at 6:00am. See the message posting on Tuesdays for more
details.

+++++++++++

If you can't get up that early on Tuesday you can join the Rocky
Mountain Road Runners at 6pm at South High School Parking lot and join
them for 1 to 3 laps around Washington Park.

Or if you work downtown you can meet at NikeTown on Tuesdays at 16th
and Glenarm and run with another group that runs along the Cherry
Creek bike path 3-8 miles They leave at 5:45 p.m. sharp so don't be
late or they will leave you.

++++++++++

Remember it is not how fast or how far that you run but that you get
out there and enjoy your self while running.

First off, I will be out of the country for the next 3 weeks. In my
absence, David Rothenburger and Mike Robbert will be managing the
group and sending out messages. If you have any questions, contact
them at DenverTrailRunners-owner@yahoogroups.com. Just about all of
the info you might need, including maps and directions, can be found
at dtr.runuphillracing.com

Daylight Savings Time begins on April 3. With the extra daylight, the 6th season
goes into full swing on Thursday, April 7. It's time to start thinking about how
we can improve the group.

I'd like to find ways to get more and newer people out to the runs. There are
~900 people on the group now, yet we only get 30-40 on our largest weeks. I've
done a lot of work to create detailed maps and route descriptions. Last year, we
added regrouping points on the runs. We've had cooperative baby sitting in the
past, but haven't had enough interest the past two years.

If you are concerned that you might not be fast enought to run with
us, please don't be. We really do have a wide range of abilities. One
of our regulars, Dave, is usually the slowest on the trails, and often
last, or near last place at races. Yet, he runs with us almost every
week, has a great time, and a great attitude. He has gone on to
complete some of the bigger mountain races, including Imogene Pass.

If there's something else we can do to be more welcoming to you, let
us know. We especially want to hear from those of you who don't come
to the runs.

Some other ideas I've heard about:
+ A second evening run; one more "social" and the other a hard, tempo workout.
+ Leaders for the slow, medium, fast groups to guide newer runners.
+ A midday run for those who don't have traditional 8-5 jobs.

These require others to volunteer to lead the runs/groups. That's easy
to do. You don't have to be the fastest runner to lead. You just have
to let me know the details (so I can put it in the messages), then
greet people at the start and explain the run. I want to thank those
who have done this in the past, including Leigh (and Ray) for the
current Tue morning run, Joe P for leading the morning runs in the
past, and Scott (and others) for leading the early group on Thursdays.

Send your comments and ideas to
DenverTrailRunners-owner@yahoogroups.com. I'll read and respond to
them after March 27. Mike and David may read your comments in the interim.

We really do want to hear from you. You can't offend us (please avoid
personal attacks). The only way to get better is to get honest feedback.

One more thing: Those of you with memeberships set to Special Notices
or Daily Digest, please change your delivery option. We rarely send
special notices (this is and exception) or more than one message a
day. Only a handful of people are allowed to post (this is not a
discussion group), do you won't get overloaded with messages. Delivery
of daily digests is delayed, so you may not get an important message
until it's too late. The maps are now on my web site, so I am no
longer attaching large files to the messages. If you want to read the
weekly messages, please change to Individual emails. If you don't want
to get the messages and just want to read them online
(http://sports.groups.yahoo.com/group/DenverTrailRunners), set your
membership to No email.

Thanks, and see you on the trails.

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, March 9, 2005
Time: 6:00AM MST (GMT-07:00)

March means that it's time again to do morning stair workouts at
Red Rocks.

You stay in the ampitheatre, so it's easy to go at your own
pace.

We often start on the bleachers. The goal is to make it as high
as you can on just one stride per level. The highest I've made
it is 50. There are 67 levels. After that I have to take a 2nd
step at each level to the top, alternating legs every few
levels. This workout will build hip strength and show you how
tight your hips are.

After 3-5 times up the bleachers, we'll go to the steps on the N
side of the bleachers. Or, you can just skip the bleachers and
go right to the stairs. If it's clear, we'll start at the
bottom, at the road, and go to the top of the ampitheatre. If
there's ice on the lower half, we'll start at the stage level.
The upper half gets sun and is usually clear.

If you started with the bleachers, go with just one stair per
stride. Keep your stride short and quick. This will get you up
on your toes (especally good practice for heal strikers) and
improve your leg speed. For more of a strength workout, you can
mix it up by sometimes going 2 or more stairs per stride.

Meet in the ampitheater at 6am. Or, park at the TNT Country
Kitchen, in Morrison, at 5:45-5:50am, and warm-up by running up
to the ampitheatre, ~1mi. For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

The run up from TNT is ~1mi. Head up the canyon. About 200 yards
past the elementary school and traffic light, turn right. About
1/4 mi up, go left and follow the road to the ampitheatre.

After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, March 8, 2005
Time: 5:15AM MST (GMT-07:00)

Join Leigh and Ray for a Tue morning run, at South Table Mtn at
5:15am. Look for Leigh in a yellow Xterra, often driven by a
standard poodle, or Ray in a red pick-up, driven by himself.

This is an easy paced run. It will continue every week as long
as people show up. Please contact Leigh if you plan to show up,
and for more info on the Tue morning run: inclinerunner@...

Directions:
http://dtr.runuphillracing.com/Maps/NRELDir.htm

Route: You'll probably stay together. Leigh and Ray know the
way.
http://dtr.runuphillracing.com/Maps/STable.htm

Registration for the Pikes Peak races are almost full. Registration
opened March 1. They expect the online Ascent to fill either today or
tomorrow. They will accept all entries postmarked by tomorrow, March 4.

If you plan to do the Ascent and/or Marathon, go to the web site and
register TODAY!
http://www.pikespeakmarathon.org/