The city’s ‘26.2 Mile Block Party’ Combines Entertainment with Revamped Race Route

Runners can expect a rockin’ tour to roll through Denver on October 17th as the inaugural Rock ‘n’ Roll Denver Marathon & ½ Marathon will feature redesigned race route.  The course will feature several newly inspired sections of the race route, including more scenic tours of the parks and a loop past the Denver Museum of Nature and Science.

“This new course should certainly result in faster times than the Denver marathon course of years past,” said Alan Culpepper, winner of 2004 U.S. Olympic Trials Marathon who recently joined the Competitor Group as an Operations Manager. “There are fewer turns and more straight paths. With the larger field we’ll also be implementing a wave start to alleviate bottlenecks and help runners hit their stride.”

Rookie runners and serious speedsters alike will appreciate the fine-tuned tweaks to the former Denver Marathon, with less turns, more straightaways and wider running lanes to allow for passing. The new course will still highlight many of the popular features of past years, including many of Denver’s major landmarks including the Denver Art Museum, the Pepsi Center, Union Station and Coors Field, Denver Zoo as well as City, Cheesman and Washington Parks.

The course has little to no elevation change and is certified by USA Track & Field as a Boston Marathon qualifier. Participants can expect more runner amenities that make for a better race experience, including additional port-o-potties, medical stations and water stations.

But the most noticeable difference in from years past will be the miles and miles of entertainment. Live local bands, decked out water stations and vivacious cheerleaders will provide quality entertainment along each mile of the course, motivating runners to the finish, where the real celebration begins at Civic Center Park.

The newly designed start and finish lines on Bannock Street allow for a spectacular culmination of festivities in Civic Center Park. Runners and spectators can partake in the community-wide celebration at the Finish Line Festival and enjoy a headliner act playing center stage at the amphitheater in the park.

“With more than 14,000 runners expected to participate this year, we wanted to invigorate the existing course with our signature Rock ‘n’ Roll sound and energy, while continuing to showcase Denver’s majestic Rocky Mountains and lush green parks,” said Shannon Davis, Event Manager. “We look forward to welcoming many of our loyal Denver runners and we encourage new runners to challenge themselves in this fantastic destination.”

Full course descriptions of the Rock ‘n’ Roll Denver Marathon & ½ Marathon, including turn-by-turn directions and course maps, are located at online at denver.competitor.com. Information regarding Kids Rock Denver presented by McDonald’s will be available soon. For more information, or to register please visit competitor.com or call 800-311-1255.

About Rock ‘n’ Roll Denver
A Competitor event, the inaugural Rock ‘n’ Roll Denver Marathon & 1/2 Marathon and ING Rock ‘n’ Roll Relay will welcome more than 14,000 participants to Colorado on Sunday, October 17, 2010. Live bands and cheerleaders will entertain participants along every mile of the scenic course, which starts near the State Capitol in downtown Denver and travels past many of city’s major landmarks and parks. The race concludes with a finish line festival and headliner concert at Civic Center Park.

A two-day Health & Fitness Expo kicks off race weekend at the Colorado Convention Center on Friday, October 15 and Saturday, October 16. The free expo is open to the public and will feature the latest in running apparel and nutrition products.  Online registration for the event is open at http://denver.competitor.com.

You are the elite runner!

The 5K invitational races are based on 10K finish times in the 2009 DICK’S Sporting Goods BolderBOULDER in two minute increments from 38 to 62 minutes. For example, runners who ran the BolderBOULDER 10K in 44:00-45:59 are invited to that ColderBOLDER 5K race. The invite times are not meant to be predicted 5K times. Invited athletes may only run in their invited race, or a faster one if their speed has improved since May.

Open race for any runner at 10:10 am

Visit Race Website

All participants will receive a Headsweats Alpine Reversible Beanie ($26 retail value) in dark royal / black.  This winter beanie features Cocona fleece on one side for warmth and a Cocona knit layer for moisture wicking on the other.  Cocona products utilize a natural technology derived from coconut shells.

The top three finishers in each invite race (no separate awards for men and women) and the top three men and top three women in the open race walk away with a coveted penguin award. Afterwards everyone gets a hot Chick-fil-A Chicken Biscuit and drinks.

The race, breakfast and Headsweats beanie are all included in the $25 entry fee ($30 on race day).

In-Step is planning an After Thanksgiving Fun Run from the In-Step store to start at 9am on Friday, November 27th. The plan is to have a 5k distance starting and ending at in-step, followed by a 15 minute core class. We’ll either have light refreshments at the store for afterward or we’re working on partnering with a nearby restaurant for some yum-yum’s.

Put it in your calendars now if you would like to join us! It’s FREE!

http://www.facebook.com/home.php?ref=logo#/event.php?eid=206080925055&ref=mf

In-Step is a family owned business opened in late August 2009. Specializing in custom insoles that are build on location while you wait, as well as selling running/walking shoes, apparel and accessories.

Visit their website at http://www.instepbldr.com

Turkey Trot season kicks off this weekend with 2 of the area’s highly competitive races. But, you don’t have to be competitive to join in the fun. Turkey Trot races are a great way to kick off a healthy start to the holiday season. Don’t be surprised to see a few costumed runners out there and most races have a kid’s or shorter race with them.

14 Nov 2009

35th Longmont Turkey Trot
2 mile or 10k
Longmont

15 Nov 2009

Panicking Poultry
5k Run/Walk
Boulder

Saturday 21 Nov 2009

25th Annual Turkey Trot
5k Run/Walk
Brighton

Green Valley Ranch Gobble Wobble
5k Run/Walk
Denver

Sunday 22 Nov 2009

Fall Cross Finals CU Buff Ranch
Women’s 3.9 miles – Men’s 5mi
Buffalo Ranch CU South, Boulder
Technically not a turkey trot, but a great cross country race and they did give away turkeys and pies to the winners at last year’s race.

Thurs 26 Nov 2009

ANTHEM TURKEY DAY 5k RESULTS
5k Run/Walk
Broomfield, CO

Turley’s Turkey Trot
5k Run/Walk
CU Pott’s Field, Boulder

Mile High United Way 36th Annual Turkey Trot
4mi
Wash Park, Denver

Friday 27 Nov 2009

Post Thanksgiving Fun Run and Core class
In-Step – Boulder

Find more races around the state at RunColo.com or RacingColorado.com

Zen and the Art of the Easy Run

I took it out a bit too fast yesterday. Headed out at a pace that felt comfortable at first then progressively got faster. For all intents and purposes this became what Greg McMillan would call a Fast Finish run. A great workout to have in your training program. But this came the day after a 13 mile run, my longest single run, and my biggest mileage week to date since my foot injury in May. Later that night my legs were feeling tight and fatigued.

So today I needed to go easy. E-A-S-Y.

Going easy can be tough. I usually run by how I feel that day. Feeling good, as in yesterday, then go. Feeling not so good, take it for what its worth: a chance to be outside connecting with my surroundings. Strategies for running easy may include: running with a slower friend, being social, or paying close attention to your heart rate monitor.

In Denver where I work during the day, the options for smooth uninterrupted running routes are limited and they can become monotonous over time. So today I figured I would embrace the rest and find a new route. Nothing planned. Just get out and start running.

As I started from downtown, my legs took me in the path of least resistance. Traffic lights determined if I went straight or turned to keep moving. Within a few blocks I was headed towards Coors Field and had in mind I would head north towards the Highlands, but I got turned around when the sidewalk ended at a fence on the west side of the stadium. Instead of back-tracking, I continued around the south then east side of the stadium. Over railroad tracks, newly developed real estate, the South Platte bike path, towards the I-170 and I-25 on-ramps.

Recently I have been running with an iPhone and the iMapMyRun application. The 3.x version has a live map view and photo integration which suites my needs tremendously as I have always enjoyed snapping a few photos to capture the view, a particular moment, or perhaps “jog” my memory about that particular run.

After another mile or so, I looked at the app’s map view to get my bearings. I noticed Chaffee Park was just a few blocks away, so I headed in that direction. When I got there, I looked around for a acceptable photo opportunity.

I snapped a photo, then checked the map for my next “place of interest,” then off I went again, repeating until I circled back around into downtown.

Charting a new course allows you run in areas you might not normally visit, see new things, take in new details, tie back into the flow of running. So next time take a left, or even go straight and go a bit further than you had before. Become comfortable in discovering new territories – building on your confidence to challenge yourself.

If we open ourselves to the universe

On the way home I was listening to a Running Times podcast with Master’s runner and coach Pete Magill, (website: Younger Legs for Older Runners ) who points out the #1 thing masters runners do wrong is run(or any runner for that matter) is go too hard on their easy days, then are not fresh enough for their tough workouts. This mirrors the comment Jeff Galloway made at a recent in-store appearance about how he found it hard to run easy days with Kenyan runners because they went too slow (to start).

Ok guys, I am listening!

Also in this post: Running in the snow tips | Great places for running in the snow

First Big Snow at Chautauqua looking up at Saddle Rock

It seems in Boulder we have been waiting all year for it to snow. There have several false starts to our snowy season, but its been light at best. Until now. The social network has been all a twitter with updates about the snow. All the locals had photos posted of snow piling high on back patio furniture, trees and front yards or what they saw on their commute.

All the discussion was getting me pumped to get out. See, I love running in the snow.

Well, let me clarify that: Freshly fallen snow.

When a bike path or trail have a nice 3 to 6 inches on it, it is the best feeling. Just enough cushion to soften the stride, not too deep in which to work really hard at lifting the legs. (when the snow gets tracked out, footing gets a bit more wobbly and your legs are working harder to keep you upright). The big plus: everything is bright, calm and quiet. What you mostly hear is your breath and the soft “crunching” of snow underfoot. Running Nirvana.

Trying something different

I saw two videos from @runswithspirit, a local barefoot runner,  running through the snow and icy water.

After shoveling the walkway and drive I figured I would go give it a spin at the park adjacent to my house. I have to admit I was a bit giddy with what I was about to attempt. I haven’t been running barefoot much at all. A football field, or park on occasion. But running in the snow, seemed intriguing.

Barefoot Newbie

The air was relatively warm as it tends to be on socked in days. Transitioning from my warm Sorrels into the snow was not as jarring as I expected. I snapped a photo of my naked soles and took off for a jog around the circumference of the park. Actually it was exactly as I had expected, soft cushy and yes a bit cold. A few hundred yards to the other side of the park my feet began to feel the sting of the cold and I started wondering how long the toes would take it. But as I ran through the foot and a half of snow I enjoyed the ease of my step and the brush of the snow against my legs.

When I got back to the start I attempted to put the boots back on and start the warming process. It was at this point I realized how numb my foot had gotten. I was unable to put my left foot back into the woolen liner of the boot, so I had to sort of jog/hobble back to the house with one bare foot.

Surprisingly, the toes warmed up nicely within minutes of being back inside. But it made me ponder, how long I really could have stayed out there. I just got back from a broken foot, last thing I needed were frost bitten piggies. Perhaps the Vibrams would be a better idea for me.

Later in the afternoon I got out for a real run, after all I couldn’t let my tweeps down. Shoes and all. I was reading a blog post of a local runner Jeff Vallierev in which he had already been up Green Mountain, Bear Peak and South Boulder Peak, in this much snow!! So I decided I would at least give the lower trails a try and get a few photos along the way.

Bear Canyon – Mesa Trail – Bluebell Baird – Chautauqua

Mesa Trail to NCAR, Eldorado Springs or back to Bear Mtn Drive

This time with shoes.

For my warmup, I followed a few streets up to the Bear Creek Trailhead just off of Bear Mtn Drive. The trail is narrow for a few hundred yards until it joins with the access road which is Bear Creek. The snow had been well traveled at this point with hikers, runners and even skiers. The snow was soft, but uneven as I climbed. My legs working extra duty to keep stable up the steady climb. I took a few opportunities for photos as my reprieve enjoying listening to other soft sounds that were previously muted by my breathing.

At the trail juncture with Mesa, I headed north behind NCAR. I was glad to have others find the way before me, as I could just concentrate on the now well marked path. At this point I am still climbing although it is rolling under normal conditions. Back behind NCAR, the trail decends for a short while before climbing again, but its just enough time to give me a preview of how fun the decents will be later. The trail then climbs up a steep switchback then finally opening to a view of the valley. Along this stretch I pass a hiker and a skier and we briefly comment on how wonderful the snow is as we pass by.

Bear Peak lost in the cover

Now the Mesa Trail lets out into the road down to Chautauqua. I take a right as I head up a short steeper section that leads to the Bluebell-Baird trail. I follow this trail up and over to towards the Gregory Canyon Trailhead. As I descend, I notice a few tracks that meander down the slope.

Now this looks like too much fun to pass up. So I head straight down the hillside bounding, gliding, landing softly with each stride. That was worth the whole trip right there!!

Following the trail just above the Baseline trail I crossed underneath skiers and snowboarders hiking up further to catch some fresh tracks. Closer to the park, there are many families up on the hill with sleds taking advantage of the massive run-out with nothing but tall grass and 2 feet of snow to pad their slide.

Now being an hour into the run, I figure I needed to get home. So I took the streets straight down from the park to get to Broadway. This was actually really fun as well. There was just enough left over snow in the street where they hadn’t plowed to leave about 8 inches of soft/slushy snow in which I could land my steps and provided some great cushion.

All in all the trip was 8 miles and took about 1:22 to complete, but so glad I was able to get out and renew my mind.

Snow Tips

Dress Warmly

Kristen at Run-Faster has a great post on Winter Running Gear

Shorten Your Stride

High Altitude Spine and Sport Twitter update: Runs on snow/ice force inner & outer thigh muscles 2 work 2x’s as hard 2 keep ur body stable: shorten ur stride 2 help minimize over activity. @Artsportchiro

Get Traction

YakTrax, Grip-ons, or STABILicers – are traction cleats you wear over your shoes if you are concerned about slipping.

Instep Boulder has a video of how to modify your running shoes. Shop owner RL has been doing this for years and many of the trail runners have adapted this method.

Great places for running in the light snow

• Any of Boulder’s bike paths ( they are the first on the list to be plowed when it snows)
• Boulder Creek Path
• Wonderland Lake
• South Boulder Creek Trail (Bobolink Trailhead)
• Around the Boulder Rez
• Teller Farm

Big Dry Creek

Since I was at the R.A.C.E. Conference this weekend at the Westin in Westminster, I thought it would be a good opportunity to explore the trail system around the hotel. The main trail there is the Big Dry Creek which as several access points from City Park and the Westin and goes both west and east from this point.

If you make regular trips along Highway 36 between Denver and Boulder, you probably have noticed the trail just at 104th, Church Ranch Road.

Heading east from the hotel parking lot, the trail gently descends as it winds through the city’s corridor. With the wind at my back and fresh legs the trail lulled me into a false sense of fitness. My legs turned over quickly and my breath was barely audible as I relaxed into the pace. When I did turn around 4 miles later, I found myself faced with the reality of heading slightly back uphill and into the weather blowing in from the west. On the return I focused on the view of the Front Range and the steadiness of my breath.

According to American Trails.org there are about 10 miles of trail and bike path that is used by walkers, joggers, bicyclists, equestrians, bird watchers, wildlife enthusiasts, and commuters.

Westminster began the preservation of the Big Dry Creek Open Space and Trail Corridor in 1989 with the acquisition of four acres. The Big Dry Creek Trail connects significant points of interest across Westminster. On the west, the trail begins at Standley Lake Regional Park in Jefferson County and spans to the east to the eastern border of the city of Westminster.

The trail is well maintained and much of the surface is gravel or soft dirt. There are many underpasses along the trail which allows you to run without crossing streets or other interruptions for miles and miles. A great place to get your long run, tempo, or any run in.

There are great views of the Front Range, and abundant wildlife including bald eagles.

More trail information about Big Dry Creek http://www.ci.westminster.co.us/246_1671.htm

World Run Day November 8, 2009

Hundreds of runners in the USA have posted their running routes, charity beneficiaries, and private messages on runday.com, the event site for the International Day of Running held November 8th this year. Individual runners along with several groups across the USA will honor the sport of running in their own unique ways. All registered runners will receive a colorful World Run Day event t-shirt.

This year, World Run Day has over 1,100 separate registration sites for individual runners to post messages and relay other types of information about their November 8th run. Several groups have also formed ranging in size from 300 participants (Annapolis, MD) to 10 participants in Rochester, MI; Silver Springs, MD; Morristown, NJ; Los Angeles, CA. Volunteers from Fontana, CA are thrilled to celebrate with 50 runners!

“We are currently in the process of getting t-shirt orders fulfilled and communicating the event to a wide audience” said Bill McDermott, World Run Day’s Event Coordinator. Purchasing event shirts, downloading event tools, and other information is readily available with a click of a mouse at runday.com. The event has inspired runners to create a do-it-yourself run for their favorite charity.

Running groups wishing to become a part of the event can enter their World Run Day run locations onto the World Run Day on-line calendar, and can contact McDermott at runday2009@yahoo.com to organize a small World Run Day event in their city.

Follow on Twitter @worldRunDay

Wonderland Lake from the East side

Fleet Feet Sports in Boulder hosts a fun run on Monday nights. They have a variety of routes, but this is one of the standard runs from downtown.

Starting at Broadway and North, take North Street towards the hills. Wind up to 4th Street and take a right.

Fourth Street has been aptly named the “lycra highway” as many runners, cyclists and athletes of all sorts often use this street to get from downtown to the trails in North Boulder.

Head North until 4th Street ends and it crosses Linden Avenue. You can dog-leg left and take Spring Valley Road up and around until it drops you out on the trail that leads around Wonderland Lake. The trail here is wide and smooth, with even footing.

As you curve around the path on the North side of the lake, be sure to wave to Frank Shorter who is often out enjoying the view.

Looking down from Foothills Trail on Wonderland Lake

Once on the South East corner of the lake, you take Wonderland Hill Ave all the way back to Linden, cross then follow 4th Street back. Take your time running through the established neighborhoods, and you can instantly see why it is a very desirable place to live.

Options:
Connects with the Foothills Trail, Old Kiln Trail and Four Mile Creek Trailhead. Access to Hogback Ridge Trail.

Wonderland Lake Trailhead Information from Boulder OSMP »

Find more runs around Wonderland Lake at MapMyRun.com

My wife often runs with a great group of friends on Saturday mornings. Some are from immediate circles, some from extended networks. They meet at various trail heads within the city, early in the morning, ready to start the weekend usually with a lung and quad burning climb up any of the various trials around the front range.

Fall morning along the Mesa Trail

I don’t often have the luxury of running with a group. So when she informed me that she wasn’t going to join them,  I was excited about the opportunity to get out and expand my circles. Solepepper Sports does a fun run on Saturdays, or perhaps I would go join a local training group for some hill repeats.

But my wife challenged me to go with her group. Each week they challenge her. I wasn’t sure how I would be received being the only male amongst such a tight group. Luckily, I knew a few moms from school, and they graciously introduced me to the group.

We started at Bear Creek Elementary, ran up Table Mesa to Skunk Canyon, down to the connection to Kohler Mesa, climbed up to Mesa Trail, behind NCAR, to the top of Bear Creek to the radio tower, then back down Bear Creek. This is a great loop with a fair amount of variety in terrain and challenges while offering up spectacular vistas and scenery.

Over the course of those 7 miles, through the climbs, the fall colors, I knew at least a little about each one person there that day. I appreciated that opportunity to run with a group again, and was glad I was able to grow my circle a small bit.

More photos on Flickr »