IN THIS WEEK'S MESSAGE:
+ Thursday run
+ Speed Workout
+ Other group runs
+ Race Volunteers Needed
+ Carpools and group trips
+ Talks, Clinics, and other Non-Race Events
Location: Apex. I won't be there. As a group, decide which way you're
going before the start. Please regroup at key junctions. If you're new
to the trail, please review/print out the map and route descriptions.
Time: The early group starts around 5:30pm. The main group will start
Upcoming schedule (subject to change):
8/10 Gudy Gaskill
8/17 Suggestions? Several of the regulars will be resting up for
Pikes and Leadville. So, the location is open.
If you are new to DTR, or unfamiliar with the trails, directions or
ratings, please follow the link below to maps, route descriptions,
driving directions, FAQs, and other information.
All messages are archived, and more group information is available at:
Green Mtn, Rooney Rd lot. 6:00pm. Tuesday. Justin will lead the
workout. Warm-up for 10-15 minutes, on the trails around the start,
then meet on the E side of the pedestrian bridge over C470. The
planned workout will be a tempo run/time trial, about 5km, from there,
to the Florida (dirt) lot. This is generally flat and rolling terrain.
If you don't want to time trial, then do a series of 4 min hard, 2 min
easy, along the same course. Regroup at the Florida lot. Then, you can
jog easily together either over the top, or back the same way.
The workouts will vary, including short sprints, VO2Max and tempo
intervals, using the trails and hills, instead of a track. We'll use
time and/or landmarks to mark the work and rest, rather than track
laps. The hard efforts generally will be on fairly non-technical
trails, and/or uphills. Locations will vary, using many of the same
trails we run on for Thursdays.
All levels are welcome. We usually stay in a small area either back
and forth, or a short loop - so, no one will be left behind. If you
want to get faster, you have to practice faster.
Bring water, extra clothing, etc., to leave at start of the hill or loop.
The Evergreen Runners Circle (ERC) holds FREE runs every Saturday,
8:30am, on trails, in the Evergreen area. Several DTR regulars join
these runs. The ERC runs are typically about 60 minutes long. They
usually go out for coffee/breakfast afterwards. Please forward your
questions to Dave via the ERC link below. For more info about the ERC
schedules, go to: http://www.geocities.com/Colosseum/Lodge/7018/index.html
8/5: O'Fallon Park.
8/6 (Sunday): Evergreen Town Race (5k and 10k)
8/12: Georgetown to Idaho Springs Half Marathon.
Golden weekend runs are Sundays at 7:30 a.m. Meet outside Brooks
Field, CSM Stadium, on 12th Street in Golden, and run on one of six or
more different routes in the Golden area. All of the courses allow for
varying lengths (e.g. 6-14+ miles) and paces, depending on the
interests of the runners on that day. For further information contact
Ron Benioff at rnbenioff@...
WEEKEND TRAINING RUNS AT PIKES PEAK
The Incline Club holds long runs, on Sundays, in the Pike Peak area.
They stay fairly low over the winter, then gradually venture up higher
as the trails dry in the spring. There is a large turnout, often >100
people, even over the winter, with a wide range of abilities. For more
info, go to http://www.inclineclub.com
If you are interested in carpooling to these runs, contact me and I
will share your e-mail address with others who are also interested.
Scott Elliot is leading weekend training runs at Pikes Peak, usually
on Saturdays. He'll be coming from Boulder, and can either pick people
up in the Denver area on the way, or meet people down there. Scott is
a former winner of the Ascent, but please don't be intimidated. Slower
runners will be joining him and are welcome. Scott has great knowledge
of the course and training, and loves to share it with others.
MONDAY "WEEKEND RECOVERY RUNS" at CROWN HILL
Karen Voss is leading "Weekend Recovery Runs", Monday evenings,
6:15pm, at Crown Hill Park, in Wheat Ridge. The runs will be about 3-6
mi. Meet at the trail sign, at the east end of the parking lot, on
26th, a few blocks E of Kipling. Take 6th ave or I-70 to Wadsworth or
Kipling. Go N from 6th, or S from I-70, to 26th. Go W from Wadsworth,
or E from Kipling, to the park.
For more info, contact Karen at 720-838-8963 or info@...
MORNING RED ROCKS STAIRS
Start your mornings off right running the stairs at Red Rocks (RR). A
few DTR regulars meet there on most Tuesday mornings. They usually
start around 5:30am 5:45am. However, you'll find people there almost
You can either start at the stairs, or park in Morrison then run up,
as a warm-up. The DTR site has directions to RR. For Morrison, take
C470 to the Morrison, hwy 74 exit. Go W, through town, past the first
light and gas station, to the last diner on the left, T and Ts, and
park in their lot. /From there, cross and run up the road, for ~200
yards. Take a right at the first entrance into RR, and follow the
signs up. It's about a 1.25 mi run to the stairs.
This is a "show-n-go" event, meaning just start whenever you show up.
There won't be a group meeting at the start. We realize that people
have differently tight schedules in the morning. There are usually
others, not with DTR, running the stairs. Once at the stairs, you can
ask people if they're with DTR.
A stair workout may start on the bleachers, from the stage level. See
how far you can get with just one stride per bleacher level. This is
very hard. It is very unlikely you will make it to the top, or even
close, on just one step. I've never made it more than 50, out of 67
rows. Once you tire, I'll switch to two steps per level to the top.
After a few times up the bleachers (or you can skip the bleachers and
start here), switch to the stairs on the N side. You can start at the
stage level, half way up, or down at street level. On these smaller
stairs, I usually do just one stair per stride, even though I am able
to take 2-3 stairs at a time. If you skip the bleachers, you can start
with 2-3 stairs/step, then switch to one when you tire. The bleachers
and multiple steps emphasize leg/hip strength. A one step approach
better emphasizes leg speed and calf strength.
Additional volunteers are needed for almost every race. Contact the
race directors for any of the races listed below, and/or for any other
races not listed. Here are a few races in particular that need help:
My Twilight Trail Series. 8/15. http://www.runuphillracing.com
8/5; Evergreen Town Race.
From DTR member Todd Holmes, todd.holmes@...
"As most of you know, I help organize the Evergreen Town Race as the
main fund raiser for the Alpine Rescue Team, for which I volunteer as
a tough, burly rescue dude. We always need volunteers to help out at
the race, which is Sunday, August 6th at the Evergreen Lakehouse
(can't ask for a prettier setting!). Jobs include water stations,
registration, handing out t-shirts, pulling racers tags, and helping
hand out food stuff. It's actually kind of fun, and we'll even give
you a great free t-shirt for helping out! We try to have everything
cleaned up and out of there by noon.
If you have any interest in helping, or have questions, please let me
know. Or if you know of any groups, like girl scout or boy scout
groups, that might want to help, let me know that, too. They work
great at water stations.
Interested in carpooling or group road trips to upcoming races? Let me
^Suggested upcoming races for carpooling
8/5; The Arthur's Rock n Roll, Ft. Collins
8/26; Indian Peaks Trail Run, Nederland
TALKS, CLINICS, and OTHER NON-RACE EVENTS
8/16, 7pm; Racing Strategies and Planning for Race Day, with me and
others; Runners' Roost, 437 S. Wadsworth, Unit B, Lakewood,
9/6, 7pm; Final Prep "Checklist" Workshop; Boulder Running Company,
2775 Pearl Street, Boulder, 303-786-9255;
8/4, 6:30pm; Trophy Series #7; 5km; deKoevend Park, Littleton;
^8/5; The Arthur's Rock n Roll, Front Range Frenzy #3, 10mi; Lory
State Park, Ft. Collins; http://www.racingunderground.com
8/5; Mt. Werner Classic; 5mi, 12mi; Steamboat Springs;
8/13; LT100 10km; Leadville; http://www.leadvilletrail100.com/
8/15, 6:40pm; Twilight Trail Series #4; 5.5mi; South Valley Park,
8/16; 6:30pm; Fairmount 5K; Golden; http://www.comastersrun.org
8/19; Pikes Peak Ascent, Triple Crown of Running; FULL; 13.32mi;
Manitou Springs; http://www.pikespeakmarathon.org/
8/19-20; Leadville Trail 100; 100mi; http://www.leadvilletrail100.com/
8/20; Pikes Peak Marathon, Triple Crown of Running; FULL; Manitou
8/20; Continental Divide; 16mi; Steamboat Springs;
^8/26; Indian Peaks Trail Run, Front Range Frenzy #4, 10km; Eldora Ski
Area, Nederland; http://www.racingunderground.com
8/27; Elk Meadow 10K (more like 5.5mi); http://www.comastersrun.org
9/3; 10K at 10,000 Feet; 10k; http://www.runningseries.com
9/3; Beaver Creek Vertical Ascent; 6hr Uphill Run (down on chairlift);
9/9; Bergen Peak/Elk Meadow Trail Races; 11.5mi, 5.8mi; Evergreen;
9/9; Kremmling Road Kill; ½ marathon, 10k; http://www.runningseries.com
9/9; Imogene Pass Run; 17.1mi; Ouray to Telluride;
9/17; Barr Lake 1/3 Marathon; Brighton; http://www.comastersrun.org
9/17; Lead King Loop; 25k; Marble; 970-704-1275,
9/23; Golden Leaf half-marathon; Snowmass to Aspen;
9/24; Pilot Run for Literacy; 7mi, 3mi; Steamboat Springs;
10/14; Lair o' the Bear; 2mi, 10mi; Evergreen; 303-674-6441;
10/14; Barr Lake Boogie, Front Range Frenzy #5, 15km; Barr Lake State
Park, Brighton; http://www.racingunderground.com
10/15; Coal Creek XC Challenge; 5.5mi; Louisville;
10/28; Goblin Valley Ultra; 50km; near Green River, UT;
11/4-17; Nepal Trek and Trail Run; ½-marathon race, multi-day group
trek to the start; http://www.nepaltrekandtrail.com/
11/18; Chatfield 10 Miler; http://www.comastersrun.org