In this week's message:
+ Thursday run: Lookout/Chimney Gulch - run and photographs
+ Other weekly runs: Tue & Wed mornings, Sat ERC
+ Race Volunteers needed
+ Trail Races, clinics and other upcoming events - New, expanded
listing
+ Imogene Pass Run registration open
+ Runners/walkers needed for research/survey
+ Home stays needed for elite runners for RM 1/2 weekend, June 12


For driving directions, running routes, trail ratings, or other
information about the group, please go to dtr.runuphillracing.com. If
you are unfamiliar with this week's runs, please read and bring a
printout of the maps and descriptions.

++++++++++

This week's Thursday night run will be at Lookout/Chimney Gulch in
Golden (T=3, P=4, N=2). The main group will start at 6:15pm; the early
group usually meets at 5:30pm.

This is a good run for newcomers because the route is easy to follow.
Also, it is an out-and-back, so you can go as far as you want before
turning around.

We will use a voluntary neutral start, with everyone staying together
until the trailhead, ~1/2mi. Regroup, with others, about your pace, at
the Windy Saddle road crossing, and at the top. The fast runners will
re-group at Boettcher Mansion before the run down.

Everyone is invited to dinner after the run. We usually go to Woody's
Pizza in Golden.

A reporter and photographer will be there to do a story about the group for the
Denver Post. They will want to talk with runners from all parts of the spectrum,
not just the fast ones.

Tentative schedule:
6/9: Ken Caryl, Manor House
6/14 (Tue): Green Mtn Time Trial
6/16: Lookout
6/23: Deer Creek, picnic

++++++++++

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: LSingleton@....

Wed mornings, 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. See the Tuesday
message for more info.

Wed mornings, every other week, join Derek Griffith for a long run near Ken
Caryl. He starts at his house, 28 Tecoma Circle, at 6:30am, and runs for up to 2
hours, 12-15 miles. Contact Derek for more
information, derek@...

This Saturday's Evergreen Runners Circle (ERC) run is from the Elk
Meadow, lower lot. 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: www.geocities.com/Colosseum/Lodge/7018/index.html

Upcoming ERC Schedule:
6/11: Alderfer Three Sisters.
6/17: O'Fallon Park.
6/24: Chief Hosa.
7/2: Evergreen Lake House.

++++++++++

Volunteers are needed for several upcoming races. Races don't happen
without volunteer support.

6/12, the inaugural Rocky Mountain ½ marathon and Luna Women's 8k run,
at the Pepsi Center in Denver. I am coordinating volunteers with Potts. We still
need additional people for aid stations, traffic control, finish line, packet
pick-up, set-up, clean-up and other duties. Youth/civic groups are especially
welcome. This is a big money race that should attract a large and strong field.
Volunteers get a shirt and free lunch. 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 www.racingunderground.com. Or contact
Darrin at info@...

I 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@...

++++++++++

* Registration is now open for my races - the Golden Gate Canyon Trail
run on June 26, and the Twilight Trail Series races on June 22, July 13 & 27,
and Aug 3. Parking is limited for the Golden Gate Canyon race, so register early
to reserve a better spot. Multi-race and HS student discounts are available for
the Twilight Trail Series races.

Upcoming races and clinics:

6/4; Gore-Tex USA 10K National Championships & Teva 5K Mud Run; Vail;
www.tevamountaingames.com

6/5; Tri Trail Challenge; 10k-1k-5k; Alderfer/3 Sisters Park,
Evergreen; www.eclecticedgeracing.com; 303-674-5446

6/8, 5:45pm; Summit Trail Series #1; 5k/10k; Baker's Tank Loop,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

6/11; CMRA Waterton 10k; Waterton Canyon, Littleton;
www.comastersrun.org; cahrnsbrak@...

6/11; Mt. Falcon Trail Race; 8mi; Morrison;
smartin@...; 303-674-6441 x26

6/12; 8K at 8,000'; Vail; http://www.vailrec.com/adult_runningrace.htm;
970-479-2280

6/12; Horsetooth Mountain Trail Run; 8mi; Ft. Collins; roostftc@...;
970-224-9114

6/18; Mt. Evans Ascent; 14.5mi; near Idaho Springs;
www.racingunderground.com/mtevansascent.html;
info@...; 303-642-7917

6/18; Red Bull Divide & Conquer; 13mi; Durango;
www.redbulldivideandconquer.com

6/19; Joe Colton's Offroad Adventure; 1mi/5mi/10k/10mi/15mi;
www.joecoltonadventure.com

* 6/22, 6:40pm; Twilight Trail Series #1; 6.5mi; White Ranch, Golden;
www.runuphillracing.com; info@...; 303-870-0487

6/25; Spring Creek Memorial Trail Run; 1k/5k/10k; Steamboat Springs;
www.runningseries.com; 970-879-6342

* 6/26; Golden Gate Canyon Trail Run; 12mi; Gilpin County;
www.runuphillracing.com; info@...; 303-870-0487

6/26; Saxon Mountain Hill Climb; 5mi/15mi; Georgetown;
www.eclecticedgeracing.com; 303-674-5446

6/29, 5:45pm; Summit Trail Series #2; 5k/10k; Flume Trail,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

7/3; Vail Hill Climb; 7.5mi, 2,200'; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

7/4; Scar Top Mountain Run and Spruce Canyon Trail Run; 12km/5km; Coal
Creek Canyon; www.racingunderground.com/coalcreek.html;
info@...; 303-642-7917

7/6, 5:45pm; Summit Trail Series #3; 5mi/10mi; Breckenridge Nordic;
http://greatadventuresports.com/site/page.cfm?PageID=694

7/10; Fastrek Forest Challenge; 8mi; Idaho Springs;
www.eclecticedgeracing.com; 303-674-5446

* 7/13, 6:40pm; Twilight Trail Series #2; 10km; Elk Meadow, Evergreen;
www.runuphillracing.com; info@...; 303-870-0487

7/16; Evergreen Mountain Trail Race; 10km; Alderfer/3 Sisters Park,
Evergreen; smartin@...; 303-674-6441 x26

7/17; Barr Trail Race; 12mi; www.runpikespeak.com

7/17; Mountain Madness 12k; Genesee; www.comastersrun.org;
cahrnsbrak@...

7/20, 5:45pm; Summit Trail Series #4; 5k/10k; Breckenridge Ski Area;;
http://greatadventuresports.com/site/page.cfm?PageID=694

7/24; Vail 1/2-Marathon; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

* 7/27, 6:40pm; Twilight Trail Series #3; 7.5mi; South Valley Park,
Littleton; www.runuphillracing.com; info@...;
303-870-0487

7/31; Hamlin' Scramble; 9mi; Idaho Springs; www.eclecticedgeracing.com;
303-674-5446

* 8/3, 6:40pm; Twilight Trail Series #4; 6.9mi; White Ranch, Golden;
www.runuphillracing.com; info@...; 303-870-0487

8/6; Castlewood Cliffs; 10k; Douglas County;
www.racingunderground.com/frontrangefrenzy/index.html;
info@...; 303-642-7917

8/10, 5:45pm; Summit Trail Series #5; 5mi/10mi; Horseshoe Gulch,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

8/10, 6:30pm; Fairmount Trail Run; 5km; Golden; www.comastersrun.org;
cahrnsbrak@...

8/14; Berry Picker Trail Run; 5k/10k; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

8/14; Ekiden Trail Relay; 1k-2k-3k legs; Chatfield State Park,
Littleton; www.eclecticedgeracing.com; 303-674-5446

8/24, 5:45pm; Summit Trail Series #6; 5k/15k; French Creek,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

8/27; Indian Peaks Trail Run; 10k; Eldora Mtn Resort, Nederland;
www.racingunderground.com/frontrangefrenzy/index.html;
info@...; 303-642-7917

8/28; Elk Meadow Trail 10k; www.comastersrun.org; cahrnsbrak@...

9/3; Creede Mountain Runs; 2mi/12mi/22mi; rexs@...; 719-658-2925

9/4; Breckenridge Crest Marathon; 5mi/13.2mi/24.5mi; www.boec.org;
970-453-6422

9/10; Elk Meadow & Bergen Peak Trail Races; 5.6mi/11.5mi; Evergreen;
smartin@...; 303-674-6441 x26

9/10; Imogene Pass Run; 17.1mi; Ouray; www.imogenerun.com;
staff@...; 970-728-0251

9/11; Barr Lake Boogie; 15km; Brighton;
www.racingunderground.com/frontrangefrenzy/index.html;
info@...; 303-642-7917

9/11; Evergold Trail Run; 10k; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

9/25; Barr Lake 15km; Brighton; www.comastersrun.org;
cahrnsbrak@...

10/16; Coal Creek X-C Challenge; 5.5mi; Louisville;
www.comastersrun.org; cahrnsbrak@...

11/20; Chatfield 10-Miler; Littleton; www.comastersrun.org;
cahrnsbrak@...

++++++++++

Registration has just opened for the Imogene Pass Run on Sept 10. This
race will fill up. www.imogenerun.com; staff@...;
970-728-0251

++++++++++

From Bea Carson:
"Several months ago I started collecting data for a research study measuring
non-physical attributes of runners and walkers of all distances. If you have
filled out the survey - Thank You. If not , please consider doing so. I will be
shutting down the data collection site by the end of June. Also, I've moved
websites. The old site was www.bke-associates.com , the new site is
www.carson-consultants.com

This study is open to all runners and walkers  To participate go to
http://carson-consultants.com and select the "Survey" button. For this study the
survey is completed online - typical completion time is less than 10 minutes. If
you would like a copy of the results please be sure to include your email
address.

Please forward this message to others that you think might be interested in
assisting with this research.

Any questions, contact Bea at bea@... or call 410-353-4722."

++++++++++

From Barry Siff:
"The Rocky Mountain Half-Marathon in Denver on June 12 has attracted a number of
elite athletes vying for the $25,000 up for grabs in prize money.  Several have
run low 27-minute 10K’s, sub 1:02 half-marathons, and have finished in the top 2
or 3 at such huge races as the LA Marathon, Bay-to-Breakers, and Peachtree.  We
have had requests from some of the athletes to provide help with transportation
to and from DIA, as well as housing for one or 2 nights.  If you are interested
in helping out as such, please let me know directly.  In most cases, the athlete
will be arriving on Friday, June 10 and departing Sunday, June 12.  Thanks very
much. Barry."

Barry Siff
5430 Sports
www.5430sports.com
303.442.0041
barry@...

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, June 1, 2005
Time: 6:00AM MDT (GMT-06:00)

Watch the sun rise while you do a stair workout at Red Rocks.

This is a "show-and-go" workout, meaning just start whenever you
show up. People have been starting anywhere from 5:30-6:30am.
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 a few 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. 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 taking 2 or 3 stairs per stride.

Park by the Trading Post, or park at the TNT Country Kitchen, in
Morrison, and warm-up by running up to the ampitheatre. From
TNT, head up the canyon. Turn right about 200 yards past the
elementary school and traffic light. Go either way at the
junction ~1/4 mi up, and follow the signs to the ampitheatre.
After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, May 31, 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 and the group usually stays together.

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

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

Today (Wednesday) is 20 degrees cooler than yesterday. Tomorrow's
forecast is similar. We'd love 63 degrees in March, but it feels cold
after all of the recent 80s.

Bring some warm and dry clothes to change into after the run. This is
a good idea whether or not you are staying for the picnic, and for
after every run.

In this week's message:
+ Thursday run: Lair 'o the Bear - run and picnic
+ Other weekly runs: Tue & Wed mornings, Sat ERC
+ Race Volunteers needed
+ Trail Races, clinics and other upcoming events - New, expanded listing


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

++++++++++

This week's Thursday night run will be at Lair 'o the Bear (T=2-3,
P=3, N=2) in Kittridge. The main group will start at 6:15pm; the early
group usually meets at 5:30pm. We will have a potluck picnic after the
run, starting at about 7:30pm.

The run is an out-and-back. If you show up late, Just run out as far
as you can (want) to be back for the picnic at 7:30. The faster group
will run to the second junction with the Meadow View Loop, go left, up
the hill, loop back to the Bear Creek trail, then go right back to
Lair. See the following link for a map.
http://www.denvergov.org/admin/template3/forms/PR_Corwina.pdf

We will use a voluntary neutral start, with everyone staying together
until the castle (it'll be obvious).

Everyone is invited to the potluck, even if you can't bring anything.
There is always plenty of extra food. What to bring: fruit, pasta
salads, appetizers, sodas, wine, beer, desserts. Be creative. I will
bring an ice chest to keep things cool while we run. Connie will
supply plates, forks, cups, napkins, etc.

Tentative schedule:
6/2: Ken Caryl, Manor House
6/9: North Table Mtn
6/14 (Tue): Green Mtn Time Trial
6/16: Lookout
6/23: Deer Creek, picnic

++++++++++

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: LSingleton@....

Wed mornings, 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. See the Tuesday
message for more info.

Wed mornings, every other week, join Derek Griffith for a long run
near Ken Caryl. He starts at his house, 28 Tecoma Circle, at 6:30am,
and runs for up to 2 hours, 12-15 miles. Contact Derek for more
information, derek@...

This Saturday's Evergreen Runners Circle (ERC) run is from the Genesee
Overlook. 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: www.geocities.com/Colosseum/Lodge/7018/index.html
Upcoming ERC Schedule:

6/4: Elk Meadow. Lower parking lot.
6/11: Alderfer Three Sisters.
6/17: O'Fallon Park.
6/24: Chief Hosa.
7/2: Evergreen Lake House.

++++++++++

Volunteers are needed for several upcoming races. Races don't happen
without volunteer support.

6/12, the inaugural Rocky Mountain 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, traffic control,
finish line, packet pick-up, and other duties. Youth/civic groups are
especially welcome. This is a big money race that should attract a
large and strong field. Volunteers get a shirt and free lunch. 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 www.racingunderground.com. Or contact
Darrin at info@...

I 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@...

++++++++++

* Registration is now open for my races - the Golden Gate Canyon Trail
run on June 26, and the Twilight Trail Series races on June 22, July
13 & 27, and Aug 3. Parking is limited for the Golden Gate Canyon
race, so register early to reserve a better spot. Multi-race and HS
student discounts are available for the Twilight Trail Series races.

Upcoming races and clinics:

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." www.bolderboulder.com/speakerseries.cfm

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

6/4; Gore-Tex USA 10K National Championships & Teva 5K Mud Run; Vail;
www.tevamountaingames.com

6/5; Tri Trail Challenge; 10k-1k-5k; Alderfer/3 Sisters Park,
Evergreen; www.eclecticedgeracing.com; 303-674-5446

6/8, 5:45pm; Summit Trail Series #1; 5k/10k; Baker's Tank Loop,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

6/11; CMRA Waterton 10k; Waterton Canyon, Littleton;
www.comastersrun.org; cahrnsbrak@...

6/11; Mt. Falcon Trail Race; 8mi; Morrison;
smartin@...; 303-674-6441 x26

6/12; 8K at 8,000'; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

6/12; Horsetooth Mountain Trail Run; 8mi; Ft. Collins;
roostftc@...; 970-224-9114

6/18; Mt. Evans Ascent; 14.5mi; near Idaho Springs;
www.racingunderground.com/mtevansascent.html;
info@...; 303-642-7917

6/18; Red Bull Divide & Conquer; 13mi; Durango;
www.redbulldivideandconquer.com

6/19; Joe Colton's Offroad Adventure; 1mi/5mi/10k/10mi/15mi;
www.joecoltonadventure.com

* 6/22, 6:40pm; Twilight Trail Series #1; 6.5mi; White Ranch, Golden;
www.runuphillracing.com; info@...; 303-870-0487

6/25; Spring Creek Memorial Trail Run; 1k/5k/10k; Steamboat Springs;
www.runningseries.com; 970-879-6342

* 6/26; Golden Gate Canyon Trail Run; 12mi; Gilpin County;
www.runuphillracing.com; info@...; 303-870-0487

6/26; Saxon Mountain Hill Climb; 5mi/15mi; Georgetown;
www.eclecticedgeracing.com; 303-674-5446

6/29, 5:45pm; Summit Trail Series #2; 5k/10k; Flume Trail,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

7/3; Vail Hill Climb; 7.5mi, 2,200'; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

7/4; Scar Top Mountain Run and Spruce Canyon Trail Run; 12km/5km; Coal
Creek Canyon; www.racingunderground.com/coalcreek.html;
info@...; 303-642-7917

7/6, 5:45pm; Summit Trail Series #3; 5mi/10mi; Breckenridge Nordic;
http://greatadventuresports.com/site/page.cfm?PageID=694

7/10; Fastrek Forest Challenge; 8mi; Idaho Springs;
www.eclecticedgeracing.com; 303-674-5446

* 7/13, 6:40pm; Twilight Trail Series #2; 10km; Elk Meadow, Evergreen;
www.runuphillracing.com; info@...; 303-870-0487

7/16; Evergreen Mountain Trail Race; 10km; Alderfer/3 Sisters Park,
Evergreen; smartin@...; 303-674-6441 x26

7/17; Barr Trail Race; 12mi; www.runpikespeak.com

7/17; Mountain Madness 12k; Genesee; www.comastersrun.org;
cahrnsbrak@...

7/20, 5:45pm; Summit Trail Series #4; 5k/10k; Breckenridge Ski Area;;
http://greatadventuresports.com/site/page.cfm?PageID=694

7/24; Vail 1/2-Marathon; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

* 7/27, 6:40pm; Twilight Trail Series #3; 7.5mi; South Valley Park,
Littleton; www.runuphillracing.com; info@...; 303-870-0487

7/31; Hamlin' Scramble; 9mi; Idaho Springs;
www.eclecticedgeracing.com; 303-674-5446

* 8/3, 6:40pm; Twilight Trail Series #4; 6.9mi; White Ranch, Golden;
www.runuphillracing.com; info@...; 303-870-0487

8/6; Castlewood Cliffs; 10k; Douglas County;
www.racingunderground.com/frontrangefrenzy/index.html;
info@...; 303-642-7917

8/10, 5:45pm; Summit Trail Series #5; 5mi/10mi; Horseshoe Gulch,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

8/10, 6:30pm; Fairmount Trail Run; 5km; Golden; www.comastersrun.org;
cahrnsbrak@...

8/14; Berry Picker Trail Run; 5k/10k; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

8/14; Ekiden Trail Relay; 1k-2k-3k legs; Chatfield State Park,
Littleton; www.eclecticedgeracing.com; 303-674-5446

8/24, 5:45pm; Summit Trail Series #6; 5k/15k; French Creek,
Breckenridge; http://greatadventuresports.com/site/page.cfm?PageID=694

8/27; Indian Peaks Trail Run; 10k; Eldora Mtn Resort, Nederland;
www.racingunderground.com/frontrangefrenzy/index.html;
info@...; 303-642-7917

8/28; Elk Meadow Trail 10k; www.comastersrun.org; cahrnsbrak@...

9/3; Creede Mountain Runs; 2mi/12mi/22mi; rexs@...; 719-658-2925

9/4; Breckenridge Crest Marathon; 5mi/13.2mi/24.5mi; www.boec.org;
970-453-6422

9/10; Elk Meadow & Bergen Peak Trail Races; 5.6mi/11.5mi; Evergreen;
smartin@...; 303-674-6441 x26

9/10; Imogene Pass Run; 17.1mi; Ouray; www.imogenerun.com;
staff@...; 970-728-0251

9/11; Barr Lake Boogie; 15km; Brighton;
www.racingunderground.com/frontrangefrenzy/index.html;
info@...; 303-642-7917

9/11; Evergold Trail Run; 10k; Vail;
http://www.vailrec.com/adult_runningrace.htm; 970-479-2280

9/25; Barr Lake 15km; Brighton; www.comastersrun.org; cahrnsbrak@...

10/16; Coal Creek X-C Challenge; 5.5mi; Louisville;
www.comastersrun.org; cahrnsbrak@...

11/20; Chatfield 10-Miler; Littleton; www.comastersrun.org;
cahrnsbrak@...

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, May 25, 2005
Time: 6:00AM MDT (GMT-06:00)

Watch the sun rise while you do a stair workout at Red Rocks.

This is a "show-and-go" workout, meaning just start whenever you
show up. People have been starting anywhere from 5:30-6:30am.
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 a few 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. 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 taking 2 or 3 stairs per stride.

Park by the Trading Post, or park at the TNT Country Kitchen, in
Morrison, and warm-up by running up to the ampitheatre. From
TNT, head up the canyon. Turn right about 200 yards past the
elementary school and traffic light. Go either way at the
junction ~1/4 mi up, and follow the signs to the ampitheatre.
After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, May 24, 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 and the group usually stays together.

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

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

In this week's message:
+ Thursday run: Mt. Falcon Time Trial
+ Other weekly runs: Tue & Wed mornings, Sat ERC
+ Race Volunteers needed
+ Races, clinics and other upcoming events
+ GoLite Sample Sale


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

++++++++++

This week's Thursday night run will be a time trial at Mt. Falcon (T3,
P5, N2) in Morrison. The main group will start at 6:15pm; the early
group usually meets at 5:30pm.

The time trial is a fun, low-keyed chance to track your progress
throughout the season. We handicap the starts with the faster runners
starting last. See the table below. This is designed so that everyone
finishes at about the same time. Then, we will do an easy paced, group
run at the top before heading back down.

This might be a good course for first timers. The uphill course is not
easy. However, because we handicap the start, and do a short, casual
run together at the top, you won't get left behind.

Time Trial Route: The time trial course is ~2.5mi, and 1,500'. Start
by the bathrooms at the bottom, stay left at the junction, ~100 yards
after the start, follow the Castle Trail up, and finish at the gazebo.
There's a trail junction, on a flat section, a little past halfway up.
Stay left. Take a split time here. Your time on the upper part should
be a couple of minutes faster than on the lower part.
http://www.co.jefferson.co.us/ext/dpt/comm_res/openspac/falcon.htm

Please bring a stopwatch to time yourself. I will take your times at
the top, after I've had a chance to catch my breath.

For this first time trial of the 2005 season, we will use five start
waves. Use a 10k (road) time or previous Falcon time to pick a start
group.
Start Time, 10k time, Previous Falcon Time
0:00, 60, 42
4:00, 55, 38
8:00, 49, 34
12:00, 43, 30
16:00, 37, 26

If you don't want to do the time trial, run up on your own and meet us
at the gazebo. You can either take the time trial route, or stay right
at the first junction, and take the Turkey Trot trail. It's ~0.3mi
longer. Go right where it merges back with the Castle Trail, and
continue up to the gazebo. Then, join us at the gazebo for the group
run before heading back down.

Tentative schedule:
5/26: Lair of the Bear

++++++++++

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@....

Wed mornings, 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. See the Tuesday
message for more info.

Wed mornings, every other week, join Derek Griffith for a long run
near Ken Caryl. He starts at his house, 28 Tecoma Circle, at 6:30am,
and runs for up to 2 hours, 12-15 miles. Contact Derek for more
information, derek@...

This Saturday's Evergreen Runners Circle (ERC) run is at the Evergreen
Lake House. The ERC runs are about 60 minutes long. Occasionally, some
people will start early or go later 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:

5/28: Genesee overlook
6/4: Elk Meadow. Lower parking lot.
6/11: Alderfer Three Sisters.
6/17: O'Fallon Park.
6/24: Chief Hosa.
7/2: Evergreen Lake House.

++++++++++

Volunteers are needed for several upcoming races. Races don't happen
without volunteer support.

5/21, 24 Hours of Boulder. See contact info below.

5/30, BolderBoulder. The Rocky Mountain Road Runners helps to staff
the finish line at the BB race. One of the highlights of working the
finish is that you get to be on the field for the elite races. You
also get a goodie bag, shirt, and free food coupons for the post race
Bash. Please talk to Lee, Doug or Bonnie on Thursday, or contact the
club at 303-871-8366, rmrr@....

6/12, the inaugural Rocky Mountain 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, traffic control,
finish line, packet pick-up, and other duties. Youth/civic groups are
especially welcome. This is a big money race that should attract a
large and strong field. Volunteers get a shirt and free lunch. 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 www.racingunderground.com. Or contact
Darrin at info@...

I 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:

5/21; 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. www.bolderboulder.com/speakerseries.cfm

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." www.bolderboulder.com/speakerseries.cfm

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

++++++++++

GoLite is having another one of their semi-regular sample sales. They
make fast and light products including: jackets, shirts, tents, packs,
cycling apparel and sleeping bags.
Friday, May 20, 8 AM - 6 PM. Get there early. It sells fast.
6325 Gunpark Dr, Boulder
www.golite.com/samplesale

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, May 18, 2005
Time: 6:00AM MDT (GMT-06:00)

Watch the sun rise while you do a stair workout at Red Rocks.

This is a "show-and-go" workout, meaning just start whenever you
show up. People have been starting anywhere from 5:30-6:30am.
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 a few 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. 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 taking 2 or 3 stairs per stride.

Park by the Trading Post, or park at the TNT Country Kitchen, in
Morrison, and warm-up by running up to the ampitheatre. From
TNT, head up the canyon. Turn right about 200 yards past the
elementary school and traffic light. Go either way at the
junction ~1/4 mi up, and follow the signs to the ampitheatre.
After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, May 17, 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/

We will meet at The Fort restaurant, in Morriso, at 7:30am. We will
carpool/caravan from there to the start, at Pine Valley Ranch. I hope
to start running before 8:30am.

For more details on the routes (please read this in advance) and
directions, go to www.runuphillracing.com. Click on Races, and follow
the links to Buffalo Creek.

There will be four routes of about 7mi, 11mi, 20mi, and 25mi. The
hills are moderate, and the footing is pretty good and soft. You can
really fly on some of the flatter sections of the trail. The longer
runs take you through some of the Buffalo Creek and Pine burn areas.

There are bathrooms at the start, and along the 20/25 mi routes. There
is no water. Bring enough to last you the entire run.

Mountain bikes are welcome too. These are great, not too technical
trails for riding. Pace us on the whole run, or do some of both. Joe
plans to do one of the shorter runs, then hop on his bike and meet
those of us doing the longer run.

It would be helpful, but not necessary if you let me know if you're
planning to join us. Please e-mail me at info@... (not
the address in this message. Please call if you are running late in
the morning, 303-870-0487. We may leave Morrison, and ask you to meet
us at the start.

In this week's message:
+ Thursday run: Apex or Chief Hosa
+ Other weekly runs: Tue & Wed mornings, Sat ERC
+ Saturday long run: Buffalo Creek
+ Race Volunteers needed
+ Races, clinics and other upcoming events
+ GoLite Sample Sale
+ Trail Running 101 Form Clinics


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

++++++++++

If it's dry, this week's Thursday night run will be at Apex Park (T4,
P3, N2) in Golden. We will do the "Figure 8" route. Please use the
links above for route descriptions and directions.

We stay off the trails if they're wet and muddy to help protect them
from damage and erosion. Apex drains fairly well, so it should be OK
to use if it doesn't rain that hard and stops by midday on Thursday.
Please use your judgement. Call my cell phone late Thursday afternoon
if you are unsure, 303-870-0487.

If it is wet, we'll run at Chief Hosa (T1, P2, N2) instead. It's less
than a 10 min drive from Apex. Directions are on the web site. Route
description is below.

The route is easy to follow. Start up the dirt road to the right of
the lodge. About ½mi up, stay right at the junction. Remember this
turn for the way down. About 2mi up, make a sharp left onto the paved
road. In another ~300 yards, go around the chain, and continue up the
dirt road. Kiss the flagpole at the top, then return the same way.
Turn around at ~35 minutes if you haven't made it to the top. On the
way down, remember to make a sharp right onto the dirt road, just
after the chain, and stay left at that lower junction mentioned above.
Total distance ~6¾mi. Faster runners can go right at this lower
junction to add another ¾mi. This road starts steeply downhill, curves
left just before I-70, then climbs a bit before returning to the lodge.

Thanks to Rick and Christine for hosting the Cinco de Mayo party last
Thursday. The next party will be a pot-luck picnic, after the 5/26 run.

Tentative schedule:
5/19: Mt. Falcon, time trial
5/26: Lair of the Bear

++++++++++

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@....

Wed mornings, 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. See the Tuesday
message for more info.

Wed mornings, every other week, join Derek Griffith for a long run
near Ken Caryl. He starts at his house, 28 Tecoma Circle, at 6:30am,
and runs for up to 2 hours, 12-15 miles. Contact Derek for more
information, derek@...

This Saturday's Evergreen Runners Circle (ERC) run is at Chief Hosa.
The ERC runs are about 60 minutes long. Occasionally, some people will
start early or go later 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:
5/21: Evergreen Lake House.
5/28: Genesee overlook

++++++++++

This Saturday, we'll do a long run at Buffalo Creek, on the course for
my cancelled race. There will four route options with distances of
approx. 10k, 10m, 20mi and 25 mi. We will meet at The Fort restaurant
in Morrison at 7:30am, then carpool/caravan to the start at Pine
Valley Open Space Park. Directions to The Fort are on the web site.
Directions to Pine Valley Ranch and route maps will be posted at
races.runuphillracing.com by Friday.

++++++++++

Volunteers are needed for several upcoming races.

5/30, Rocky Moutain Road Runners need volunteers to help at the
BolderBoulder finish line. Volunteers get a goodie bag and free lunch.
Also, you get to be on the field for the elite race. If you are
running the race, you still can volunteer if you are in one of the
earlier waves. To volunteer or for more info contact rmrr@...,
303-871-8366, or talk to Lee Bengston on Thursday.

6/12, the inaugural Rocky Mountain 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, traffic control,
finish line, packet pick-up, and other duties. Youth/civic groups are
especially welcome. This is a big money race that already has
attracted a 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:

5/17, 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.
www.bolderboulder.com/speakerseries.cfm

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. www.bolderboulder.com/speakerseries.cfm

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." www.bolderboulder.com/speakerseries.cfm

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

++++++++++

GoLite is having another one of their semi-regular sample sales. They
make fast and light products including: jackets, shirts, tents, packs,
cycling apparel and sleeping bags.
Friday, May 20, 8 AM - 6 PM. Get there early. It sells fast.
6325 Gunpark Dr, Boulder
www.golite.com/samplesale

++++++++++

There are a couple of openings left for my final Trail Running 101
form clinic on June 5. This weekend's clinic is full.

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.
* Learn how to use trails to improve your road running.

What: ~4 hours of drills, short runs, feedback, handouts, and fun.

Who: Road and trail runners of 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: 6/5. 7:30am.

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

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

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, May 11, 2005
Time: 6:00AM MDT (GMT-06:00)

Watch the sun rise while you do a stair workout at Red Rocks.

This is a "show-and-go" workout, meaning just start whenever you
show up. People have been starting anywhere from 5:30-6:30am.
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 a few 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. 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 taking 2 or 3 stairs per stride.

Park by the Trading Post, or park at the TNT Country Kitchen, in
Morrison, and warm-up by running up to the ampitheatre. From
TNT, head up the canyon. Turn right about 200 yards past the
elementary school and traffic light. Go either way at the
junction ~1/4 mi up, and follow the signs to the ampitheatre.
After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

We would like to remind you of this upcoming event.

Tue morning run at South Table Mtn

Date: Tuesday, May 10, 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:
+ Thursday Cinco de Mayo party and run
+ Other weekly runs: Tue & Wed mornings, Sat ERC
+ Race Volunteers needed
+ Races, clinics and other upcoming events
+ Trail Running 101 Form Clinics
+ Kasey's Appalachian Trail blog


If you are unfamiliar with the driving directions, running routes, or
trail ratings, please read/print out the descriptions and maps, at:
http://dtr.runuphillracing.com/Maps/. For more DTR info:
http://dtr.runuphillracing.com/
** This week only, be sure to see modified directions below **

++++++++++

This Thursday will be a run and Cinco de Mayo party. The run will be
at South Table Mtn (T=3, P=2, N=4). The main group will start at
6:15pm. The early group usually starts around 5:30pm; look for Scott,
Ray, Connie or Kim. We will be starting from a different location, and
the route may be altered. Please read the party info below, and see
the updated route description and map on my web site.

Rick and Christine will host a Cinco de Mayo potluck party, after the
run, in the condos, next to South Table. The party will be at the
activity center in the condo complex. We will park and start the run
from there. At the light, just north of I-70, go straight, up the
hill, instead of turning left to NREL. Go up the hill to the end, then
turn left. There is plenty of parking by the activity center, pool,
and rental office. There's a path from the condos to the South Table
trails.

After the run, join us for a party at the activity center. All are
welcome, whether or not you can bring food or drink. There is always
plenty for everyone. You can even join us if you can't make the run.
Things to bring (if you can) for the potluck: salads, Mexican food,
chips, beer/wine/soda, margarita mix, desserts, chips, appetizers,
etc. Connie will bring picnic supplies: plates, forks/spoons/knives,
napkins, cups.

++++++++++

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. See the
Tuesday message for more info.


This Saturday's Evergreen Runners Circle (ERC) run is at O'Fallon
Park. 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:
5/14: Chief Hosa.
5/21: Evergreen Lake House.
5/28: Genesee overlook


Next Saturday, we'll do a long run at Buffalo Creek, on the course for
my cancelled race. There will four route options with distances
ranging from ~10k to 25 mi. We will carpool/caravan from Morrison, and
start at Pine Valley Open Space Park. Details will be posted at my web
site this weekend, and in next week's message.

++++++++++

Volunteers are needed for several upcoming races.

6/12, the inaugural Rocky Mountain 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, traffic control,
finish line, packet pick-up, and other duties. 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." www.bolderboulder.com/speakerseries.cfm

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. www.bolderboulder.com/speakerseries.cfm

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.
www.bolderboulder.com/speakerseries.cfm

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. www.bolderboulder.com/speakerseries.cfm

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." www.bolderboulder.com/speakerseries.cfm

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

++++++++++

Follow Kasey Robbert's journey as she hikes the Appalachian Trail,
2,000+ mi, from Georgia to Maine. She started a month ago, and has
posted some funny and interesting stories of her adventure and the
people she has met along the way. http://backpackermadness.blogspot.com/

We would like to remind you of this upcoming event.

Wed morning stair workout at Red Rocks

Date: Wednesday, May 4, 2005
Time: 6:00AM MDT (GMT-06:00)

Watch the sun rise while you do a stair workout at Red Rocks.

This is a "show-and-go" workout, meaning just start whenever you
show up. People have been starting anywhere from 5:30-6:30am.
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 a few 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. 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 taking 2 or 3 stairs per stride.

Park by the Trading Post, or park at the TNT Country Kitchen, in
Morrison, and warm-up by running up to the ampitheatre. From
TNT, head up the canyon. Turn right about 200 yards past the
elementary school and traffic light. Go either way at the
junction ~1/4 mi up, and follow the signs to the ampitheatre.
After running back to TNT, start of your morning healthy with
one of their decadent cinnamon rolls. :)

For directions, go to
http://dtr.runuphillracing.com/Maps/TPostDir.html

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.