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.

A two-day Feldenkrais® workshop to help you feel great and run great.
Sat 7/24 11am – 5pm | Sun 7/25 11am – 5pm  | $65/day or $110 for both

Go to any local race and watch the runners go by and you will notice that there are as many styles as there are people. The faster runners appear to glide by with little effort while others labor with every step.

Swimmers and cyclists have long used drills to perfect their stroke and become more efficient athletes, but it really hasn’t been until recent years that average runners have paid much attention to their running form.

Improper form makes the body work harder to move across the ground and leads to many injuries.

New York based The Balanced Runner will be presenting two workshops in Boulder over the weekend of July 24 and 25th. The day long workshops promise you will learn how to:

• Prevent/eliminate the causes of typical runners’ injuries, including runners’ knee, shin splints, hip pain, plantar fasciitis, and hamstring problems
• Access the power of your pelvis for running that feels effortless and light from head to toes
• Use your core muscles for more efficient running
• Find better balance between your right and left sides
• Push off and advance your legs more naturally
• Develop sensitivity, awareness and understanding of your body so you can adjust
• your form when running on your own
• Run faster and enjoy it more

Workshop teachers Jae Gruenke and Julia Pak are both Guild Certified Feldenkrais Practitioners. The lessons are based on the principles of the Feldenkrais Method of Movement Education® and are safe for injured runners but potent enough to impact runners performing at very high levels. The workshop will include a small amount of running, gently guided movement lessons done on the floor, and video analysis of elite runners.

Each participant will leave with a list of reference points to practice on your own and an audio refresher CD.

So if you find that you hurt while running, or are frustrated with your recent performances, your body may be telling you its time to make some changes.

Register or get more information at BalancedRunner.com

Learn how to run faster, stronger, more efficiently, and with less injury.

Newton Running Lab

Newton Running will be presenting a 2 day symposium on natural running form including discussions around biomechanics and injury prevention.

Saturday, June 12 | 5:30 pm

Presentation & Discussion
• Swag Bag: First 30 people to event
• Raffle: Newton Running Shoes

Sunday, June 13 | 9:00 am

Topics include:
Fundamentals of Biomechanics
Danny Abshire | Co-Founder | CTO

The Science Behind Newton Running Shoes
Ian Adamson | R & D | Education Director

Injury Prevention
Mark Cucuzzella | Family Physician | Running Researcher

Every Saturday  | 10 am

There will be FREE form coaching with Danny Abshire. This isn’t your typical Saturday morning fun run. Yes there will be running, but Danny takes the time to watch and coach individuals on their running form. From beginners to veterans, everyone can benefit from being more aware of their form.

Newton Running Lab
Located on 13th Street, between Walnut and Canyon
1300 Walnut Street, Suite #20 | Boulder CO
303.494.0321

Overuse Knee Injuries in Runners: Keeping your Knees Healthy without Resorting to Swimming

Thursday June 3 7:15pm

Fleet Feet Sports Boulder
Please RSVP 303-939-8000

Courtesy of Medimagery.net

This talk is geared toward adult runners of all abilities who want to learn about common overuse injuries of the knee, including Iliotibial Band Friction Syndrome, Patellofemoral Pain Syndrome, Hamstring Tendinitis and others.

Participants will learn how to minimize their risk in getting an overuse injury of the knee. Physical therapy exercises will be reviewed to address each injury discussed.

Lisa Brone, MD is a board certified family physician and sports medicine specialist. She has experience taking care of every level of athlete and loves helping her patients reach their goals. Dr. Brone as spent nine years of her career taking care of NCAA Division athletes.

Jeanette Hrubes PT is currently the Clinic Director/Owner of Peak Form Physical Therapy, locate in Boulder and Brighton. She has over fifteen years of clinical experience in outpatient rehabilitation and occupational medicine, including extensive experience with knee injuries.

Fleet Feet Sports Boulder

Volunteers help to build new trail along the High Plains Trail in 2006

Celebrate National Trails Day at Betasso Preserve on June 5

Join 120 volunteers as we celebrate National Trails Day and help construct the new Benjamin Trail, a multi-use path that will eventually connect to the existing loop trail at Betasso Preserve. Volunteer trail-builders will use hand tools to build new trail through forest groves and open meadows while enjoying spectacular views and fresh mountain air. Volunteers will receive a free t-shirt from REI and after party will be sponsored by Boulder Mountainbike Alliance and Oskar Blues. Due to steep and rugged backcountry terrain, this project will be physically strenuous and will include at least three miles of hiking. This project will run from 8:00am-2:30pm. Minimum age is 14 with adult supervision.

To register please email WildWorkVolunteers@BoulderCounty.org or call 303-678-6193 by June 2nd.

Help Keep Foothill Ecosystems Healthy on June 19

Hall Ranch Open Space supports a mosaic of plant life including grassy meadows, dense shrubs, and Ponderosa pine forests.  In order to maintain these healthy ecosystems, Boulder County Parks and Open Space is cooperating with local fire protection agencies to implement a 40-acre prescribed fire at Hall Ranch this fall.

Volunteers will use hand tools to rake thick piles of pine needles away from large trees, while other tasks may include removing old fences and non-native weeds.  Your assistance will help protect important habitat trees while creating safer working conditions for wildland firefighters.  This project runs from 8:30am-12:30pm. Minimum age is 12 with adult supervision.

To register please email WildWorkVolunteers@BoulderCounty.org or call 303-678-6193 by June 16th.

Wild Work Volunteer Program

Boulder County Parks and Open Space

http://www.bouldercounty.org/volunteer/bulletin.htm

wildworkvolunteers@bouldercounty.org
(303) 678-6216

Justin Mock, 28, of Arvada was the first American finisher in April’s London Marathon, running a huge 14 minute PR to break the elusive 2:30 mark with a 2:29:29 finish. He placed 52nd overall in the deep international field at one of the world’s most well-known marathons. Justin is a member of the Fleet Feet Boulder racing team and also contributes twice-weekly commentary, surely the best coverage in the state, on the Colorado race scene to RunColo.com.

Justin Mock dominating Big Ben at the London Marathon

Justin, Congratulations on breaking 2:30 in London and finishing as the first American. Does that title come with any perks besides the obvious bragging rights?

Immediately after the race, I had the US flag tatted on my right shoulder and then when I went to Paris post-race, I heard nothing but “monsieur Top American, monsieur Top American…” while being chased by my fans.

No, other than getting ripped on LetsRun.com, it’s really just a fun novelty title. I’ll joke about wanting to be referred to as Top American, but that’s about it.

Just 2 years ago you first broke through the 17min mark for the 5k with a 16:40 and won the Colfax marathon in 2:43. What do you see as the biggest contributor to your recent gains?

It seems backwards, but I ran 2:43 at Colfax a few months before I broke 17 in the 5K. Similarly, I ran sub 2:30 for the marathon before I’ve broken 16 in the 5K. I don’t think it’s that I’m not capable of faster 5K times, I just haven’t worked much on that kind of speed. The marathon distance is my bread and butter.

I’ve been putting in big miles for a few years in a row, only the occasional 100+ mile week, but generally 80+ every week. Obviously the cumulative effect of that consistency is continuing to pay dividends. Really though, in the past two years, I’ve gotten way more dedicated to going to the track. This is an area of training that I’ve long neglected and only recently really started to embrace. That’s what will drive any future PRs for me too.

What were the key workouts and or races that built your confidence in going under 2:30?

I hadn’t run a road marathon since Colfax in 2008 and hadn’t run a marathon at sea level since I blew up at Columbus in 2007, so I expected a big PR at London. It was just a matter of how close to 2:30 I could get. Last year I ran 1:13:37 at the Platte River Half in Denver for a big PR and also ran a solo 1:57 for 20 miles, also in Denver. Those were good indicators of my progress, but I didn’t make it to the starting line at the Fort Collins Marathon to put it all together last spring.

This year the only real indicator was a 1:12:10 half at Virginia Beach in March. While that too was a PR, I was pretty disappointed with it. I knew that the 1:12 half time put me in range of 2:30 for the marathon, but more confidence came from all of the track workouts I put in. I’d done a lot of work at 5:30 pace, kept the mileage in the 90-100 range, and had some really solid long runs with marathon pace built in. I was as fit as I’d ever been and going in, just felt like I just needed to have a good race to make it happen.

You have had some setbacks during that time as well, what were those and what did you learn from them?

I always have some little injury, usually because I do something dumb like run a treadmill marathon. I’m really proactive with any injuries though and foam roll, get massages, pound the Motrin, Icy Hot, Arnica gel, ice, heating pad…you name it, I’m doing it if something hurts. I’m pretty obsessive about my training and taking care of myself. For more serious aches, Heather North at In Motion Rehab in Boulder usually fixes me up quickly.

With all that confidence going into the race, at what point did you know you really had it nailed?

Mile 14 was the big turning point. I got out a little quick for the first 5K, but was probably only 500th at this point. I kept it steady, consistently hitting my splits, and already starting to roll a lot of people up through the first half. I hit the half split in 1:14:14, and while this was right where I wanted to be, I felt far better than I expected to and dropped a 5:28 14th mile. When I was able to increase the pace at 14 without much additional effort, I grew really confident that I could get under 2:30. Mile 20 was the fastest of the race (5:24) and while my pace slowed the final 10K (5:50s), I was rolling people up the entire way and never had any significant issues. I don’t think I was passed by a single person after mile 4 and it was a pretty powerful feeling to be blowing by so many people the entire race. The race went as close to perfect as I could have expected. Sure some luck is needed in the marathon, but it’s also of course indicative of just how solid my training was.

Justin Mock finishes the London Marathon in 2:29:29

I remember seeing you training in Vibrams. Whats your take on the minimalist movement? Are you still using them in training?

I was an early adopter of the Five Fingers and got a pair before the “Born to Run” craze hit. I only ran in them maybe 5 times and then sold my pair on eBay. They just didn’t work for me. My little toes turn a little weird and those toenails were turning black after just a few miles in the FFs. That said, I run in lightweight trainers as much as possible, but also have a pair of orthotics that I wear for a good bit of my miles.

Whats next for you? Do you have a new goal?

I really felt like sub 2:30 was my Olympic gold medal. That said, I hope that I don’t get content and keep up the chase for faster times. A few people have asked if I’ll try to make up that last 10 minutes to get into the trials, but unless someone wants to pay my mortgage, there isn’t a ton more that I can do on the training front.

Immediately ahead, I’m pacing Nick Clark from Fort Collins in the Western States 100 in late June. It’s through the Sierras and Nick will be fit and looking for a great race, so I want to do a good job to help him as much as possible and ensure that he races well. That means a big shift to my training over the next several weeks. Going to the track won’t benefit me much for running 50 miles through the mountains, so I’ll be looking for some really long stuff at altitude in the next few weeks.

After that, I’ll run the Pikes Peak Marathon for the third year in a row in August and then take the rest of the year easy, running of course, but without as much intensity or focus – my down season if you will.

I’ve got a road marathon in mind for next spring, but it’s too far out to commit or divulge.

You might hold the fastest known time for a participant in a gorilla suit at the Bolder Boulder 10k which you decided to do after your Colfax Marathon win in 2008. Will you be running it again?

I think I ran 39:56 in the gorilla suit at the 2008 BolderBoulder 10K. Trying to stay on TV, I went through mile 1 in 5:43ish and my heart rate was probably as high as it’s ever been. I missed BB10K last year and likely will miss it again this year. It’s the most competitive race in the state, but I’ve got some really long stuff planned for that holiday weekend to prep for the summer.

Thanks for the interview Justin and we look forward to seeing your marked progress continue!

Photos provided by MarthonFoto and Justin Mock

April Racing

A big day of racing coming up Sunday April 25th. Technically you could double in the 5k that day at the Distance Carnival then rush over to the  EarthDay 5k at CU’s Pott’s Field. Make sure to check out the other events going on for the remainder of the month

April 25th

Boulder Distance Carnival -

8:30 am- Boulder Rez

1k, 5k & 15k
http://www.distancecarnival.com/

Earth Day 5k

10am – Boulder Potts Field in the CU Research Park
5k
http://www.conservationcenter.org/events-earthdayrace_2010.htm

Cherry Creek Sneak

9:15 am – Cherry Creek, Denver
Walk or run in 5-mile, 5k, 1-mile sprint timed courses. A 1/2-mile Kids’ Fun Run makes it fun for the whole family.
http://cherrycreeksneak.com/

April 27th

Dash n Dine #3

6:30 pm- Coot Lake, Boulder
5k
http://www.withoutlimits.com/detail.php?id=dnd

Other Events

April 22

Open Water Swim & Wetsuit Tips

7:15 pm – Fleet Feet Sports

The swim part of a triathlon can be the most intimidating part of the event. With preparation, tips on where to position yourself in the pack, and the right equipment, you will have success in open water. At this clinic, Eney Jones, Masters swim champion and former NCAA swim champion, will discuss:

1. Swim drills that will help you practice sighting
2. The importance of learning to breathe on both sides
3. How to calm yourself if you panic
4. How to pace your swim & relax your stroke
5. The importance of finding a good fitting wetsuit and comfortable goggles
6. How to put on and take off a wetsuit

Please RSVP, 303-939-8000.

April 24

Free Skin Cancer Screening

2-3:30 pm –Fleet Feet Sports

Local dermatology professionals will be at the store to evaluate any suspicious skin spots or offer advice on skin care.

April 28

Is Barefoot Best?

6:30pm – Alta Physical Therapy
Don’t miss an exceptional panel discussion about the pros and cons of running barefoot.

PANEL OF EXPERTS:
Alan Culpepper – 2x Olympic distance runner & owner of Solepepper Sports
Bobby McGee-World renowned expert in running biomechanics
Charlie Merrill- PT specializing in the treatment of running injuries.
Melody Fairchild-Professional runner and coach.
Danny Abshire- Co-founder of Newton Running.
Aaron Anderson-Pedorthist with over 14 years experience in orthodic design.

April 29

Why Use a Heart Rate Monitor When you Train (and how do you use it anyway!)

7:15 pm –Fleet Feet Sports
Come learn the benefits of training with a heart rate monitor… it can be your best training partner. The talk will not be overly technical but will focus on what you can achieve with your training, how HR monitors can help prevent over training and facilitate smarter training.

Polar and Garmin reps will be onsite to answer questions about different HR monitor models.

Set Yourself Up for Success this Race Season

Thursday March 25^th, 7:15 PM at Fleet Feet Sports

RSVP – 303.939.8000

Some of your greatest achievements can happen when you identify and pursue your

goals. And your individual goal orientation style greatly influences how you create and develop your own athletic goals. At this clinic, Pam will discuss:

1. How you can effectively create reasonably challenging goals
2. How to develop a specific goal achievement plan
3. The differences between targets and goals
4. How the ways in which you define achievement influence the direction and success of your goal-setting plan

Chase your ambitions wisely. Learn how and why to clarify what you want to achieve in sport or life, and succeed. All participants will take home a variety of practical strategies and handouts for setting and achieving their goals.

•Pam Landry is a veteran coach, marathon runner and Sport Psychology consultant.  As the owner of The Athlete’s Edge she specializes in working with athletes of all abilities, helping them to continually expand their potential in both athletics and in life.  With 18 Marathons to date, Pam continues to train and compete regularly, and brings her experience as an athlete, coach, teacher and mentor to seasoned and aspiring athletes alike.

Runnin' O the Green 7k - photo by Ryan Martin

After a cold first two months of the year, Coloradan’s were quite pleased by the warm welcome of March. Spring is just around the corner and there are plenty of events this month to get you started in the right direction for a happy and healthy 2010.

Gatherings |   Races |   Ongoing

Gatherings

Friday March 5, 2010

Solepeppper F.I.T. Training Kickoff
Meet the coaches, receive 20% off clothing and shoes and 30% off Zeal sunglasses during the event! Also, Suzie Collyer will be here offering free mini-massages and an ongoing massage deal of $50 for a 1 hr. massage to all F.I.T. members!

More at Solepepper.com »

Thursday March 11th

No Boundries 5k and 10k program Meet and Greet

5:00 to 6:00 pm
Meet the coaches, talk to other runners, register, and enjoy some refreshments!

—– also  —

Prevent Running Injuries
7:15pm Fleet Feet Sports, Boulder

Join Dr. Tim Lowney of Boulder Sports Chiropractic Center and learn how to prevent common running injuries, including avoiding the pitfalls of over-training.

More at FleetFeetBoulder.com

Saturday, March 13,  2010

Quest to be Your Best: Specific Custom Mental Skills Training Plan Design
More Details »
or at Bobby McGee.com

March 23, 2010

No Boundaries 5k and 10k program

No Boundaries is an effective, fun and supportive Run or Run/Walk Program designed for all fitness and experience levels. Whether you’re a beginner who wants to start running, or a more experienced runner who wants to improve your running, our dedicated coaches will guide you every step of the way.

Meet the coaches, talk to other runners, register, and enjoy some refreshments on March 11th from 5-6pm

More at FleetFeetBoulder.com

Saturday, March 27, 2010

Running Form Workshop
11:30am – 5:00pm Boulder, CO

Run Faster and Further and Have a Whole lot More Fun. Veterans, Novices, and Everyone in Between Can Improve

Included in the workshop you receive: Video taping and gait analysis, proper body alignment and principles of movement and individualized critique of your running form.

Read more about the workshop »

Races

Sunday, March 7, 2010

That Damn Run 5k
10am Denver, CO

That Dam Run 5K is the final race in the RunDenver Race Series sponsored by Assurant Health. It takes place at Cherry Creek State Park
RunDenverSeries.com
RMRR March Trophy Series: 3mi
9am Crown Hill Park in Lakewood
http://rmrr.org

Sunday, March 14, 2010

March 14th must be your lucky day as there are 3 races to choose from. Everything from the 5k, Lucky 7k, 10k, 10mi up to the half-marathon.

1st Annual Water Buffalo Stampede 5k
9am Boulder, CO

This 5k benefiting the CU Swim and Dive Team, runs through the CU Boulder Campus and is a Bolder Boulder Qualifier!

Map »
Website » http://www.colorado.edu/StudentGroups/swimdive/stampede.html

Runnin o the Green Lucky 7k
10:15am Denver, CO

Denver’s Classic Irish Jog

Map »
Website http://rotg.org

Boulder Spring Half Marathon, 10mi and 10k
9am Boulder, CO

Addressing the need for a quality early season distance event on the front range, the Boulder Spring Half is the first major half marathon of the 2010 Colorado running season. And for the runner or walker not up for the half marathon distance (13.1 miles), the Boulder Spring Half also features a 10 mile distance as well as a 10 kilometer (6.2 mile) distance.

http://www.bouldermarathon.com

Ongoing

Fleet Feet Sports Fun Runs

In-Step Training Group

Whether you are training for a race or just looking for someone to run with for general fitness, our runs are for you. Meet at the shop at 5:30pm!
instepbldr.com

Solepepper Sports

Every Saturday Solepepper Sports hosts a group run. We run from the Solepepper Sports store location twice a month and meet at various trail heads in the area twice a month.
Solepepper.com