Dear Athletes!
November was a month that many will remember for its inherent excitement and tragedy at the '07 US Olympic Trials Marathon in New York. Predictably, Ryan Hall ran to a new record for the trials 2:09:02 breaking former Colorado resident Dr. Anthony Sandoval's '80 Trials time of 2:10:19 (both are Stanford graduates). Colorado long-time resident, Benji Durden was part of that amazing '80's team! However, as Hall made his way to victory (and unknown to him) his close friend Ryan Shay collapsed and died at the 5 1/2 mile point. Ryan Shay was a great athlete and rock-solid person. He is sorely missed.
2008 will bring lots of new ideas, products, runners and walkers into our sport. Some of the ideas and products are "out there" (bet you could name a few!) but we're always excited to welcome the brand new participants. With the consistent rise in charity running, the need to get a solid preparatory foundation is critical.
My comments last month about getting good coaching was well received for the most part but surprisingly, some believe that anyone who's completed a marathon can successfully prepare another for the same distance. Think about that for a second: could you make the same argument about any sport or activity? Skiing, swimming, cycling? There is real evidence that an organized coaching/training program like Runner's Edge of the Rockies or Galloway's Training Program is a better place to start. There are many training programs to choose from, these are two of my favorites!
The fun of our sport comes from remaining injury-free while improving in performance and quality of life simultaneously. The first step is made with desire. The second step is made with a reliable program. The third step is the subjective guidance provided by other recreational enthusiasts. The combo is unbeatable!
Check out the 2 for 1 "friend for free" offer by the Post-News Colorado Colfax Marathon! Not a bad way to get a discount for the much improved event on May 18th (both marathon and half marathon courses are easier and start and finish at Denver's City Park).
Please consider three 5K events in December (all three at Denver's Washington Park): The Jingle Bell Run Dec 9th, Steve's Rudolph Ramble that let's us remember the late Steve "Flagman" Muniz Dec 16th, and the Resolution Run Dec 31st, that will let us celebrate the life of the late Bill Michaels who we lost last summer.
I've picked Colorado Runner Magazine's web site for my web site of the month. The site stays current and the links are terrific! Decent subscription price as well. See what you think!
Thanks for a fun year and I look forward to seeing you on the roads and trails in '08!
Creigh
Website of the month: www.coloradorunnermag.com
Jingle Bell Run/Walk for Arthritis - December 9
The Jingle Bell Run/Walk for Arthritis will be held in Denver on Sunday, December 9 at Washington Park. Registration begins at 8A, with a race start of 10:15A. This race has proven to be a community favorite, attracting approximately 2,000 attendees and raising more than $50,000 for the Arthritis Foundation. The race is USATF certified. The Jingle Bell Run/Walk is a festive, holiday-themed event in a pet-friendly and family-oriented environment, offering costume contests starting at 9:45A, a children’s 1K Snowman Scramble at 9:30A and a Sponsor Expo where participants can socialize with other attendees, enjoy refreshments, visit exhibitor booths and attend the awards ceremony. All proceeds benefit the Rocky Mountain Chapter of The Arthritis Foundation. For more information about the Jingle Bell Run/Walk for Arthritis or to register please visit www.jinglebellrundenver.org or call 303-756-8622 ext. 230
Steve's Rudolph Ramble 5k - December 16
The popular Steve’s Rudolf Ramble 5K Race and the Prostate Cancer Education Council (PCEC) are partnering to offer men ages 40 and over the chance to compete and give back. The PCEC, presented by Sanofi-Aventis, will co-sponsor the PACE Master’s series race, in memory of Steve "Flagman" Muniz, a popular Colorado runner on Sunday, Dec. 16, 2007.
The race features a 5K run/walk and highlights PCEC’s efforts to promote prostate cancer education, awareness and screening. Ultimately, the race intends to save men by bringing to the forefront a common, yet curable disease. PCEC will be sponsoring its PACE Master’s Series at various events throughout the country in 2007-2008.
Washington Park - Sunday, Dec. 16
Registration at 8:15am - cost of registration is $25/pre-registration and $30/race day
5k Run and Walk start - 9:15am
Register online at www.bkbltd.com or any Runners Roost location.
Prostate cancer is the second-leading cause of cancer death in men, with more than 220,000 cases to be diagnosed this year and nearly 30,000 deaths. With no warning signs or symptoms, the only way to catch the disease early is with regular screenings that include a simple blood test and physical exam. With early detection, the disease has a survival rate near 100 percent.
Proceeds from the PACE Race Master’s series benefit the PCEC, a 501(c)3 non-profit that has been coordinating free or low-cost screenings across the United States since 1989. The PACE Race Master’s Series also sponsors Prostate Cancer Awareness Week (PCAW), held the third week of September, which has helped save millions of lives through simple screenings.
9th Annual University of Denver Polar Bear Run 5k - January 27
The University of Denver will hold its 9th Annual Polar Bear Run on Sunday, January 27, 2008 at 10:00 a.m. in Washington Park, Denver, CO. This year’s 5K Run/Walk, sponsored by the Public Service Credit Union, will benefit the KIPP Sunshine Peak Academy, a public charter school with a college preparatory focus serving grades 5-8 in the Denver metro area. Registration materials will be available at the Runner’s Roost on Colorado Blvd. in Denver, as well as online at www.bkbltd.com. Pre-event day packet pick-up will take place at the Runner’s Roost on Colorado Blvd. Day of event packet pick-up and on-site registration will begin at 9:00 a.m. in Washington Park. For more information, contact Kerrie Rueda at krueda@du.edu
The Wellness Wizard
Holiday Blues?
December is often the month that brings a lax training schedule and a number of “interruptions” to your standard training schedule. The following will help you come into the New Year on a high note!
· Watch the weight – with the extra party snacks, cookies around the office and more than occasional drink, it’s easy to pick up a few extra pounds this month. And for many runners, we’re so used to eating “everything,” it’s even easier to pick up some additional insulation going into January. A couple pounds? No big deal. But 5 extra lbs? Not a good idea. Pull out the bodyfat scale and keep an eye on your %. Don’t be too strict. Personally, I look for no more than 1% body fat or 3 lb increase as my winter limit.
· Race – at every opportunity! Look, you’re practically in taper mode this month anyway. Why not put it to use? Try to find a race every weekend (including when you’re traveling for a new experience) and you may just knock on the door to a PR
· Race – selectively. I’m a huge fan of a Jan/Feb marathon or half marathon. It keeps me focused and on track through the winter months here in Colorado. Identify a big event and get after it
· Focus on quality. You may miss a few workouts here and there. Don’t try to make it up the next time out. Instead, focus in on 2-3 key workouts each week and be sure THOSE get done sometime during the week.
Be Well... and Do Good
Brad Cooper, MSPT, ATC
Direct Line: 303 521 1570
Nationwide: 800 910 9425
BCooper@USCorporateWellness.com
Runner's Edge of the Rockies
Seasons Greetings! We're just a few weeks into our Winter Training Session, and it's never to late to get going with our group if you're training for January/Feburary races or looking to build a base for later races in 2008. Get a jump-start on the new year by letting Runner's Edge of the Rockies provide the one-stop-shop for all of your training needs. Whether purchasing a gift certificate for a loved one or signing up for your own personal running, tap into the most comprehensive group training program along the Front Range!
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Fully supported Saturday group training runs on one of over 60 accurately mapped & marked routes around the Denver metro-area
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Nine different pace groups to ensure you're training at the appropriate effort
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Midweek Speed workouts (Spring & Summer/Fall Sessions) to increase balance, strength, speed and form
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Customized daily training schedules targeted to the half, full or ultra marathon of your choice
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Updated training binder with over 140 pages of educational training material
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Full coaching support to help you stay on track
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Technical team training gear
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Direct access to some of the best healthcare and wellness professionals in the area including sports physicians, nutritionists, MT/PT's, sports psychologists, etc.
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Member discounts with local running stores, select races, MT's, etc.
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A fun, supportive and social group environment!
May your
holidays be blessed with health and happiness!
Coaches David & Julie Manthey
Active at Altitude
Winter
Training Weekend at Active at Altitude December 7-9 2007
Come and enjoy the last training weekend of the season at Active at
Altitude. This winter training weekend will combine, weather permitting,
trail running, snowshoeing, theory sessions, yoga sessions, comfortable
accommodations, good food and stimulating company!
"Check it out
for yourself and take the drive up to Estes Park to see the Active at
Altitude house and their events; I highly recommend it! " Tanya Poel
- Colorado Runner Women's Masters Athlete 2006 & 2007.
Rates start from $225.00 per person sharing (plus sales tax @ 3.7%).
Contact Terry Chiplin for more information;
terry@activeataltitude.com;
970 586 4432;
www.activeataltitude.com