January Post

January Schedule

As we begin the New Year some of us go in with new goals and resolutions, some of us just try to stay in shape, some of us hope to try new races or distances and yet others are ready for a few rest days before tackling the year. If you have specific goals that you would like the club to help out with, let me know so I can incorporate those type of runs into our schedule. If you want to focus on new distances, let me know so we can help.

Our book for this session is Mile Markers, 26.2 Reasons why Women Run by Kristen Armstrong. We will meet about the book in February. Cindy Sutton has offered to host the meeting.

January 1^st 2014 – Resolution 5k in Olde town Arvada. The run starts at 10 am. You can sign up the day of the race. If you need more information please let me know.  

January 5^th 2014 – 8:00 am – meet at Goddard School at 87^th and Indiana. Mary will lead the run and provide the aide station at the top of Candelas.

January 12^th 2014 – 8:00 am – meet at the Standley Lake parking lot at 100^th and Owens St.  Stacy will lead the run and provide the aide station. She has 4, 5 6 and 8 mile options for the run.

January 19^th 2014 –7:45 am – meet at Starbucks at 64^th and Ward – We will carpool to run at Matthew Winters on I-70 and Morrison. If the trail is muddy then we will run at Red Rocks on the roads.

January 23^rd 2014 – 6:30 pm – we will have a meeting at my house (8840 W 80^th Dr) to discuss what races we would like to focus on for the next year, the fundraising we would like to do, the shirts that Lesley and Rosa are working on and more. If you would like to be a part of the decision making please join us. If you have other topics you would like to discuss please let me know. ltkrapes@msn.com

January 26^th 2014 – Yeti Chase in Lakewood – Race starts at 10:00 am – Registration for this event closes on January 24^th. There is no race day registration. There is both a 5k and 10k option.  We can also have a group run on this day but I will need someone to lead as I’m signed up for the race. Please contact me if you would like to lead, you can pick the place to run. ltkrapes@msn.com

December Schedule

I must start of this month with a huge “Thank you” to Rosa and everyone that participated, donated and helped with the 5K to benefit our scholarship fund. Although we had frigid temperatures to deal with, we still were able to make a great contribution to the fund. Donations are still being taken so if you were not able to participate please consider sending in a donation. So far I have been approached by 3 candidates that would like to apply for the scholarship so I believe that we will have more than enough opportunities to disburse the money.

Also, I need to Thank everyone who was part of the fabulous card and gift I received. It is very much appreciated. I’m so thankful to be surrounded by an amazing group that has welcomed me with open arms.

Our book for the next book club has been decided. It will be “Mile Markers : 26.2 Reasons Why Women Run” by Kristen Armstrong.  Cindy will host the next meeting probably in February. We will follow up with more details.

There are many races happening over the winter that we have runners attending. Please post on Facebook if you would like a buddy at one of your races.  Also, I will be looking for suggestions for a focus race in the spring. Please let me know if you have any suggestions. From the support on FaceBook it looks like the Portland race in July will be a focus for the summer, so an early spring race would be ideal. Please email me with suggestions... ltkrapes@msn.com

I will start looking at dates in January to have our annual meeting to discuss new ideas that we would like to implement in the new year and then to pick the races we would like to focus on. Please let me know if you would like to join us. ltkrapes@msn.com

Remember that December is “choosing your own” distance so each week you can run as short or as long as you want.

Now for the schedule:

December 1, 2013 – Meet at 8:00 am at Goddard 87^th and Indiana – I will be out of town and will need a volunteer to lead and possibly a volunteer for an aide station at the nursery. I understand that much of our group is either out of town or racing this day, so may be a small group. Pease let me know if you can help… ltkrapes@msn.com

Also December 1, 2013 – There are some people running the Superior Stocking Run. Please post if you would like friends.

December 8, 2013 – We will be meeting at Starbucks at 64^th and Ward at 7:45 and traveling to Sloan’s Lake to run around the Lake. You can run more than once around if you would like. We will then have ‘brunch’ at Sloan’s similar to what we did last year.  They open at 9 so I figure we can arrive right as they are opening.

December 15, 2013 – Weather pending we will meet at the Coalton trail on McCaslin at 8:00 am. I was hoping we might be able to run the opposite direction to see that side of the trail. If it is snowy then we will re-evaluate the week before.

December 21, 2103 – The Christmas Carol 5k and 10k Run in City Park

Also, December 21, 2013 – Also, the Ugly Sweater 5k Run by Coors Field

December 22, 2013 – We will meet at the Tennis Courts at 64^th and Miller at 8:00 am and run the Ralston Creek Trail. We would probably like an aide station at the Elderidge crossing, so if someone can volunteer to set that out I would appreciate the help.

December 29, 2013 – We will meet at the dog park at 64^th and just West of Virgil at 8:00 am and run around the Reservoir.  If someone would like to volunteer to put the aide station out for us I would appreciate it.

January 1, 2014 – The Resolution Run in Olde Town Arvada. I know many people have already signed up for this race. We have had a good showing the past 2 years. This is a late start for the people that enjoy celebrating the New Year.

November Schedule

November Schedule

Hi Ladies –

About a year ago I was given the fabulous job of taking over the day to day actions of the running club. I mentioned at the board meeting that I would take this position for a year and then the position would be re-elected. I’m throwing out the idea that if someone would like to take the position I will stand by what was said and let someone else run the day to day activities. Please let me know if you would like to take the job or if you would like to nominate someone to take the job. Ltkrapes@msn.com

The book club this month will be at Kim’s house on November 7^th…The book is called “The Ledge.”  More details about times and addresses will posted on Face Book, reading the book is optional.

Through the winter you can choose your own distance…

The track sessions will be cancelled through the winter because of the time change. I would really like the Thank Lesley and Dina for running that. They did a fabulous job!

November 3^rd – We will start meeting at 8 am through the winter. We will meet at Goddard at 87^th and Indiana and run Candelas. I would really appreciate someone putting an aide station at the top of the hill. Let me know if you can do this.

November 10^th – We will meet at the Dog Park on 64^th and just west of Virgil Way at 8:00 am. You have the option of running around the reservoir or running the Fairmont trail. I will need someone to volunteer to lead the group as I will be out of town. Please let me know if you can lead.

November 17^th – Meet at Starbucks at 64^th and Ward and at 7:30 and we can carpool to Red Rocks and run through the park.

November 24^th – This is our annual Fundraiser 5k for the scholarship. The course will be the same one that was used last year. We can park at Goddard School at 87^th and Indiana. Rosa is leading the charge for this event and she will need plenty of volunteers and donations for prizes, aide stations and other stuff. Please contact her if you are willing to help. Her email is rskougl@aol.com. Please save the date for this event and invite your friends and family to join us. More details will follow!

October Schedule

October Schedule…

Hello Ladies,

The fall weather is upon us and our running weather is improving. We made it through the hot summer runs, Congratulations!

I would like to take a moment to ‘Thank’ all of you for allowing me the opportunity to organize the club this past year. It has been a learning experience for me and I have a new appreciation for everything that Lori did. I appreciate everyone’s patience while we got through some of the ‘bumps’ along the way. I only hope I didn’t ‘scare’ any of you away. The club has done many amazing things and has been a very strong support system for so many ladies. So thank you, and please remember that you are a part of something amazing! And I also want to thank everyone who has helped with aide stations, help lead runs, help with schedules, run the track sessions, volunteered to host a book club meeting and whatever else I have forgotten. I really appreciate all of the help.

Just a reminder, the book club book this time is “The Ledge” by Jim Davidson and Kevin Vaughn. The “meeting” will be November 7^th. More details will follow.

October Schedule

Tuesday October 1^st, 2013 – 5:30 pm – track workout at Oberon Middle School. ***Note new time.

Sunday October 6^th, 2013 – 7:00 am – last long run before Rock-n-Roll! ½ marathoners have 14 and full marathoners have 15. We will meet at 64^th and Miller at the Tennis Court Park and run the Ralston Creek trail west and then back. You can make this run as long as you would like. I will need volunteers to put an aide station at Quaker and another one at Elderidge. If you can do one of these please email me at ltkrapes@msn.com

Tuesday October 8^th, 2013 – 5:30 pm – track workout at Oberon Middle School.

Sunday October 13^th, 2013 – 7:00 am – Taper run ½ marathoners have 6 and full marathoners have 12. Meet at the dog park at 64^th and east of Hwy 93 to run around the Arvada Reservoir. I will need someone to volunteer to lead the run please.

Sunday October 13^th, 2013 – 9:00 am – Run the Rocks 5k. Many of us are running this at Red Rocks, please let me know if you would like to set up a carpool. There is still time to sign up and join us.

Tuesday October 15^th, 2013 – 5:30 pm – track workout at Oberon Middle School ***Weather pending. Please watch Facebook for updates.

Sunday October 20^th, 2013 – Rock – n – Roll Marathon – Please let me know if you are running this. At this point I’ve not been able to reach someone to volunteer for helping with aide stations along the course. Please let me know (if you are not running this) if you would like me to set up a run for this Sunday outside of the race.

Tuesday October 22^nd, 2013 – 5:30 pm – track workout at Oberon Middle School ***Weather pending. Please watch Facebook for updates.

Sunday October 27^th, 2013 – 7:30 am – meet at Starbucks at 64^th and Ward and we will carpool to Angie’s house at Lookout Mountain. You can run whatever distance you would like. There will be an aide station 2 miles out (4 miles total) or there will be a loop and you can run 7.

September Schedule

Happy Almost Fall Ladies,

 

I’m so happy that we had a successful Georgetown to Idaho Springs race for many of you. It was so nice to see some of our old friends back to run with us. Evergreen was a great race for many runners also!

Our schedule in September is a little bit different because we have some people training for a full marathon and I’m trying to accommodate the long distances.

For those of us that join in the book club, the book has been picked…The Ledge by Jim Davidson and Kevin Vaughan. The meeting will be on November 7^th at Kim’s house…More details will follow.  

For those of us not choosing to run a ½ marathon or full marathon in the fall the idea has been thrown out there to be a volunteer at the Rock-n-Roll Race where we have many runners racing. I didn’t want to contact Rock-n-Roll and then be the only one show up so I would like to get a head count of who would be able to commit. Please let me know. Ltkrapes@msn.com

I also want to mention, we have some first time marathoners and first time ½ marathoners training with us this session. We have all been there with our first long distance races, so any help (weather running with someone new ideas for race day or encouraging words) are always welcome.  It would be great if we could come together as a group to help some of our newer members.

Also, when you get a minute if you could email me your race schedule for the fall, I would appreciate it. I might join you J.

September Schedule

September 1^st – 6:30 am – meet at Goddard School (87^th and Indiana) to run Candelas (with some mileage tacked on). ½ marathoners are at 9 this week and full marathoners are at 14. Michelle will do the aide station at the top of Candelas. I would also like a volunteer for the nursery aide station. Please email me if you can do this. Ltkrapes@msn.com

Tuesday September 3 – 6:00 pm – meet at Oberon Middle School for another fun filled track session.

Sunday September 8^th – 6:30 am – meet at the Tennis Court Park at 64^th and Miller and we will run the Ralston Creek trail going west and then back. I will again need two volunteers for aide stations please. A map will be posted to show where the aide stations should be placed. ½ marathoners have 10 and marathoners have 16 miles.

Tuesday September 10^th – 6:00 pm – meet at Oberon Middle School for a track session

Sunday September 15^th – 6:30 am – meet at Coalton trail head on McCaslin and Coalton Round-a-bout. ½ Marathoners have 11 miles and full marathoners have 14 miles. The whole Coalton loop is 15 miles so if the full marathoners would like to extend a little you have that option. Otherwise we will do an out and back and I would like to have 2 people do aide stations please. Again we will post a map to show where we would like the aide stations.

Sunday September 15^th – 9:00 am – the Farmers 5000 is also this day so you have the option of this run if you would like. Contact me if you would like a registration form. I am currently planning on running this race so I may need a volunteer to lead the session at Coalton. 

Tuesday September 17^th – 6:00 pm – meet at Oberon Middle School for a fabulous session.

Sunday September 22^nd – 6:30 am (marathoners) 7:00 am (1/2 marathoners) – Meet at the parking lot at 100^th and east of Simms on the south side.  We will run the big dry creek trail. ½ marathoners have 12 miles and full marathoners have 18 miles.  We have the option of running around Standley Lake and then adding on by going out on the Dry Creek trail. Or we can just run out and back on the Big Dry Creek Trail. Maps will be posted the week before the run and we will decide where to put aide stations. I will need volunteers for the aide stations.

Tuesday September 24^th – Meet at Oberon Middle School for another track session.

Sunday September 29^th – I’m actually going to take a poll on this run. The marathoners have 20 miles and ½ marathoners have 8. I would love to do something like Matthew Winters for the ½ marathoners but to get 20 miles by Red Rocks sounds really difficult…So I’ll take suggestions…email them to me ltkrapes@msn.com and by the 22^nd I’ll announce where we are running. Also, we could set up where the marathoners run 2 10 mile loops somewhere and set up shifts to run the first ½ and second ½… I’m throwing out ideas. I look forward to hearing suggestions.  

August Schedule

August Schedule…

 

Hi ladies,

 

As usual it has been a very busy summer for most of us. I hope all the running is going well. I hope the changing up of different runs every week is keeping everyone in good shape. We had a great book club gathering at Debra’s house and Kim has volunteered to host the next meeting, we will announce a book soon. Rosa is going to tentavily plan the 5k fundraiser again for family and friends in September. When more information becomes available we will let you know. Both our track sessions and Sunday sessions continue through August… We have changed both of the start times so please pay attention to that. I would like to send a giant “thank you” to Stacy for helping with all the maps each week and to everyone who has done aide stations and helped out when I had some unexpected time out of town. I really appreciate the club and how helpful everyone can be. 

August schedule…

 

Sunday August 4^th – 6:30 am – Last run before Georgetown – 7 miles are scheduled – meet at Goddard school (87^th and Indiana) and we will run Candelas with a mile tagged on at the end. This will be good up and down training right before the race. I need a volunteer for the aide station at the top of the hill please.

The Evergreen Town Race (5K and 10K) is also this weekend. If you are planning on running and would like to carpool please post on Facebook.

Tuesday August 6^th – 6:00 pm – Track session at Oberon Middle School – these sessions are really fun and tend to be over in a little over an hour.

Saturday August 10^th – Georgetown Race – on Facebook we will post about meeting places for carpooling to the start and packet pick up information. Also, if you have an entry that you aren’t using or you want an entry please let me know and I can help coordinate…

Sunday August 11^th – As most of the club is running Georgetown we will not have a long run this week.

Tuesday August 13^th – 6:00 pm – Oberon Middle School – track session

Sunday August 18^th – Recovery run – meets at 6:30 am at Starbucks at 64^th and Ward and we will carpool to Evergreen to run at Elk Meadow. There are a few options as far as distances but you will need to carry liquids.

Tuesday August 20^th – 6:00 pm – Oberon Middle School – track session

Sunday August 25^th – 6:30 am – Meet at the dog park at 64^th and East of Highway 93 and we will run the Fairmont trail. For those going into Marathon training there are 12 miles scheduled. For those in ½ marathon training there are 8 miles scheduled. After we run the out and back we can connect into the trail around the reservoir for the last 4 miles. If I could get someone to volunteer for an aide station by the fire station I would really appreciate it.

Tuesday August 27^th – 6:00 pm – Oberon Middle School – track session

I'm also guessing on this date, I believe the Pomona 5K will be August 24th if anyone is interested. This is a fundraiser for the Pomona track / cross country team so if you are interested in running it let me know as we have to sign up through a student. I'm working on getting a firm date. This is a super low key event but fun.

My email is ltkrapes@msn.com if you can volunteer for an aide station.

July Schedule

Hi Ladies,

So sorry for my late posting of July’s schedule. Seems like my weeks and days are all melding together and I don’t know what day it is anymore. Congratulations to everyone who ran Slacker…it turned out to be a great race. Also, congratulations for everyone who ran the Leaves of Hope 5K and the Father’s Day 5K. I’m so fortunate to know such a great group of ladies…

July’s Schedule

Tuesday July 2, 2013 – 6:00 pm – New time meet at Oberon track for a track workout. Remember kids are always welcome.

Sunday July 7, 2013 – 7:00 am – 10 Miles are scheduled for those running Georgetown; we will meet at Goddard school – 87^th and Indiana -- and run Candelas with some extra miles through the neighborhood. I need a volunteer for the aide station at the top of the hill please.

Tuesday July 9, 2013 – 6:00 pm – meet at Oberon track for a track session.

Sunday July 14, 2013 – 7:00 am – 12 miles scheduled – we will run the Coalton trail 6 miles out and 6 miles back. I need a volunteer for the aide station please.

Tuesday July 16, 2013 – 6:00 pm – meet at Oberon track for a track session

Thursday July 18, 2013 – 7:00 pm – Book Club meeting for Strides by Benjamin Cheever. Deborah’s house –14453 W 70^th Place Arvada  -- please bring a snack to share.

Sunday July 21, 2013 – 7:00 am – 10 miles are scheduled. We will meet in the west parking lot of the APEX center and run the Ralston creek trail. We should be able to have an aide station out by the reservoir so I need a volunteer for that please.

Tuesday July 23, 2013 – 6:00 pm – Meet at Oberon Track for a track session

Sunday July 28, 2013 – 7:00 am – our last long run before Georgetown of 14 miles. We will run the Big Dry Creek again. Meet at the parking lot on 100^th just east of Simms. We should have two aide stations along the trail if I could get two different volunteers I would really appreciate it.

Tuesday July 30, 2013 -- 6:00 pm – Meet at Oberon Track for a track session.

Please email me (ltkrapes@msn.com) to volunteer for the aide stations. I will also bring a calendar to the runs so I can get people to sign up for them.

June Schedule

June Schedule

Congratulations Ladies! Racing season is officially upon us and many of you are off to a great start! Palisade was a successful trip. We had some people set some new personal records, some that continue to amaze us with consistency, some that ran a new distance, others that just raced, and one that drove all that way just to support us. We are an amazing group! We had runners at the Bolder Boulder who also did great things. In June we have many races coming up such as the Leaves of Hope 5K, the Father’s Day 5K and the Slacker ½ marathon, (Relay anyone?) In case you didn’t see it our Long Run Schedule has been updated through October. We can always modify a run shorter so if you know anyone that would like to run with us, feel free to invite them. We have still continued the speed sessions at the track which have been fun yet challenging. The tempo runs have been on a little bit of a hiatus because of an injury. My schedule continues to be crazy throughout June so I will still be asking for helping leading runs and stuff. I appreciate what everyone has done to help me out.

It also has been asked people could email me their favorite races so I can put a list on the website. Some have been having a hard time deciding which races to sign up for.

Schedule

Saturday June 1, 2013 – 7:30 am meet at Prospect Park on 44^th Avenue for the bike ride that Stacy has planned. See further details on FaceBook.

Sunday June 2, 2013 – Leaves of Hope 5k in Wheat Ridge – or we will have a run at the Coalton/Meadowlark trail head. We will meet at 7:00 am. This trail is located at McCaslin Blvd and Coalton Roundabout on the west side. Most people have 9 miles scheduled this week so we can do a 4.5 mile out and back. We can always modify for shorter runs if we need to. Cindy has signed up for an aide station.

Tuesday June 4, 2013 – 5:30 pm Track workout, Oberon Middle School

Sunday June 9, 2013 – 7:00 am meet at Goddard School to run Candelas. Most of us have 10 miles scheduled so after running the hill you can add on 4 through the neighborhood. I need a volunteer to lead the group and Wendy will do the aide station at the top of the hill please. Email me (ltkrapes@msn.com) if you can lead the group.

Tuesday June 11, 2013 – 5:30 pm Track workout, Oberon Middle School

Sunday June 16, 2013 – Apex Father’s Day 5K, for those of you not racing you can still run the Ralston Creek trail. There are 8 miles scheduled.

Tuesday June 18, 2013 – 5:30 pm Track workout, Oberon Middle School

Sunday June 23, 2013 – 7:00 am meet at the trail head on Highway 93 just south of 58^th on the east side. It is directly across from Golden Storage. We will run North Table Mountain. There are 10 miles scheduled but not a great place for an aide station so I strongly recommend carrying your own liquids.

Tuesday June 25, 2013 – 5:30 pm Track workout, Oberon Middle School

Sunday June 30, 2013 – 7:00 am meet at the Parking lot just east of Simms on 100^th to run the Big Dry Creek trail. There are 11 miles scheduled. I will need someone to volunteer for the aide station and to volunteer to lead please. Email me if you are available. (ltkrapes@msn.com)

May Schedule

May Schedule

First I have to apologize! It feels like more runs have been cancelled than actually run for this training session. Clearly Mother Nature has told me who is really in charge. Just know that each and every one of you are strong runners so you will do fine. Second I have to apologize again for the late timing of getting this posted. I really do try to be more efficient.

The last book club meeting was a success! Thank you Denae for hosting and picking such a fabulous book. Deborah has volunteered to host the next book club meeting. The book this time is “Strides” by Benjamin Cleever. When a date is set it will be updated on the website and Facebook.

As most of you know, there has not yet been an applicant for the scholarship. I extended the deadline to May 10^th and have also contacted Coach Versaw who runs the Colorado Mile split website. If we do not get an applicant than we will roll the money over for next year’s scholarship and scale back our fundraising efforts. In the meantime, if you know anyone that would qualify for the scholarship please encourage them to get their application in.

Schedule…

Friday May 3, 2013 – 5:30 am – Tempo Run – meet at Oberon Middle School

Sunday May 5^, 2013 – 7:30 am – Group run at the Arvada Reservoir, meet at the dog park at 64^th, just east of Highway 93. Linda has volunteered for an aide station.

Tuesday May 7, 2013 – 5:30 pm – Track workout – meet at Oberon Middle School

Friday May 10^th – there will be no tempo run because of all the girls racing Palisade.  Meeting times will be posted for the girls going to Palisade and wanting to carpool. Also, if someone would like to set up reservations for dinner in the Palisade / Grand Junction area I would really appreciate it, as I’m not familiar with the area.

Sunday May 12, 2013 – again because of Palisade we will not have a group run this weekend.

Tuesday May 14, 2013 – 5:30 pm – Track workout -- meet at Oberon Middle School

Friday May 17, 2013 – 5:30 am – Tempo Run – meet at Oberon Middle School

Sunday May 19, 2013 -- 9am, rain or shine. Van Arsdale 5k and kids 1k run. Come out and support your local elementary school, $25 race entry. Rosa is looking for community volunteers again this year, if you don't have anything lined up on your calendar yet for Sunday the 19th, please email Rosa.

Also on May 19, 2013 – group run / breakfast at Stella’s house. 7 am start time meet at Stella’s house (8467 Pierson Court). Also please sign up for dish at the following website. http://www.signupgenius.com/go/10C0B44A4A92EA64-arcbreakfast1

Tuesday May 21, 2013 – 5:30 pm – Track practice – meet at Oberon Middle School

Friday May 24, 2013 – 5:30 am – Tempo Run – meet at Oberon Middle School

Sunday May 26, 2013 – 7:00 am – meet at the dog park in west Arvada again and run the Fremont trail

Monday May 27, 2013 – Bolder Boulder – please let me know who is running this to see if there is a possibility of carpooling.

Tuesday May 28, 2013 – 5:30 pm – Track workout – meet at Oberon Middle School

Friday May 31, 2013 – 5:30 am – Tempo run – meet at Oberon Middle School

April Schedule

March has been a bit difficult to get our group runs in with all the weekend snows. Hopefully the weather is a little easier on us this month. We will be adding in tempo runs this month. These are great at continuing to build our strength so if you can it would be great to join everyone. For our spring race this is our last month of long runs! Please remember there are always shorter / modified runs available!

Reminder after March 30th, the block of rooms at the Wine Country Inn will be put back into inventory. To be secured a room please call them before the deadline.

April Schedule

Tuesday April 2^nd, 2013 – 5:30 pm – Track practice at Oberon Middle School

Sunday April 7^th, 2013 – Platte River ½ -- or for those not racing -- 8:45 am – Notice the later start time, we will meet at Starbucks at 64^th & Ward to carpool to Angie’s house. We have a recovery week of 7 / 8 miles and Angie has a great course mapped for us.

Tuesday April 9^th, 2013 – 5:30 pm – Track practice at Oberon Middle School

Sunday Aril 14^th, 2013 – 7:30 am – Notice the earlier start time. Since our mileage is increasing and we need to practice running earlier because Palisade has an early start time we will start our last runs a little earlier. There are 12 miles scheduled this week. We will meet at Goddard School and run Candelas, for the ambitious folks we will run it twice, for the others we can add mileage through some of our old routes. I’m only suggesting the hill twice because Palisade does have a hill and it is good to practice this. I will need a volunteer for the aide station at the top of the hill please.

Tuesday April 16^th, 2013 – 5:30 pm – Track practice at Oberon Middle School

Thursday April 18th, 2013 -- 6:30 pm -- Book club meeting -- "A Life Without Limits" by Chrissie Wellington. Denae's house 6851 Pomona Drive Arvada 80003. You do not need to read the book to come to the gathering, but please bring a snack to share.

Friday April 19^th, 2013 – 5:00 am – Yes that is AM. Tempo run, meet at Oberon Middle School

Sunday April 21^st, 2013 – 7:30 am – Recovery week, there are 7 miles scheduled! We will meet at the Dog Park and run the Fairmount trail. It would be nice if we could get someone to put an aide station out.

Tuesday April 23^rd, 2013 – 5:30 pm – Track practice at Oberon Middle School

Friday April 26^th, 2013 – 5:00 am – Tempo run, meet at Oberon Middle School

Sunday April 28^th, 2013 – Cherry Creek Sneak – For anyone not running the Cherry Creek Sneak we will have a group run. We will meet at the Coalton trail head at the Coalton / McCaslin Roundabout at 7:30 am. We have an out and back route planned and there are 13-14 miles scheduled. This is the last long run before the race! Also, need someone to volunteer to put out an aide station. We will put a post on Facebook a post for carpooling for those running the race.

Tuesday April 30^th, 2013 – 5:30 pm – Track practice at Oberon Middle School

March Notes / Schedule

Happy almost spring! As we enter into a new season of running and a new session with our ever changing system, I want to thank everyone for being so supportive of things we have tried as we move forward with our club and our love of running. As Lori turned over the directing of the club I knew I had big shoes to fill. After all, who could do everything that she does? I have an enormous amount of appreciation to everyone for accepting me as the ARC ‘director’ and for trying out the changes that have been thrown out. I only hope that I’m doing something good. I am so thankful that we have such a supportive group of women and so happy to see how we have embraced our new runners. I have started reading books on marathon coaching and have looked into the classes to be certified; it is a slow process and I appreciate your patience.

On to the notes for March…

For the Grand Valley ½ marathon trip:

Please email me if you are planning to run this race at ltkrapes@msn.com

Angela has a group of rooms blocked off at the Wine Country Inn for the Arvada Running Club. After your roommate is picked, please call the Wine Country Inn and confirm one of the blocked rooms with your credit card number. This needs to be done by April 1st. After that the Wine Country Inn will release the rooms back into their inventory.

To sign up for the race, the race director has offered $5 off our registration fee and an upgraded tech tee. You need to sign up online and then send a check to this address for $5 less. 530 S.1750 E. Price, UT. 84501. You need to mention that you are with the Arvada Running Club.

The Platte River ½ marathon and relay is April 7^th. Please let me know if you are running this race as well or are looking for a relay team.

It is also in the plan to race the Cherry Creek Sneak which is a 5k, 5 mile and 10 mile. Again please email me your status on this race. I have it on the schedule for the advanced runners to race the 10 mile and then do a good 1 mile warm up and 2 mile cool down.

Also, it was brought to my attention that Arvada has another 5k, 10k and ½ marathon on March 23^rd. It is being held at the Arvada reservoir. Click the link for more information and please email me if you plan to race it. http://www.alloutmultisport.com/spring-fever/

On the website, if you have any pictures I can post on there, please email them to me so I can update the photos. There is a tab for the long run schedule for the Grand Valley ½ on the website and a new tab for our featured runner of the session who happens to be Laura Kopal. Under the tab for quotes, I also try to update that weekly so if you are in need of inspiration, please check that out.

I am in the process of getting runners packets in place for all of our runners. Please make sure I have your questionnaire. I’m having so much fun putting this together and learning about our runners. We have such a diverse group. I will have hard copies of the questions at the Sunday runs in case your computer isn’t cooperating.

Remember the book club selection for this session is “A Life Without Limits” by Chrissie Wellington. Look for the book club meeting to be in April. I will update when the date is confirmed.

Again, if anyone is going to do a Saturday run/hill repeats/run during the week and would like company please post it on Facebook.

And the schedule for March… (Thank you Lani for putting the long runs together)

March 3^rd – We are running the Big Dry Creek Trail again, this time however, we will meet on the North side of Standley Lake at the trail head on 100^th and just east of Simms St. We will continue to meet at 8:00 through March and then depending on the weather consider moving it earlier. Most of us are scheduled at 7 miles this week. I will put an aide station out, but will update that morning with where the aide station will be. Directions to this parking lot, from 100^th and Simms go east and make a right into the parking lot. If you get to the school you went too far.

March 5^th – We are so excited to announce that track workouts start today. We will meet at Oberon Middle School at 5 p.m. and Dina and Lesley will run the workout. It is going to be so much fun!

March 10^th – We are running the Fremont trail, meeting at 8:00 and parking at the dog park by the Arvada Reservoir. Stacy will provide the aide station. Most of us are scheduled at 7 miles again.

March 12^th – Track workout at Oberon, because of Daylight Savings time change, the start time will be pushed back to 5:30p.m

March 17^th – Candles again! We will meet at Goddard at 8:00. Kim has volunteered for the aide station at the top of the hill. Since we are scheduled for 8 we will need to add on either at the top of the hill or at the bottom through the neighborhood. Your choice.

March 19^th – Track workout at Oberon, meet at 5:30 p.m.

March 24^th – Angie has graciously offered for us to run at her house again. We will meet at Starbucks on 64^th and Ward at 7:30 to carpool up to Ang’s house. She will have a fabulous route for us to run.

March 26^th – Track workout at Oberon, meet at 5:30 p.m.

March 31^st – Coalton/McCaslin trail run. We will meet at the Coalton/McCaslin round-a-bout. This will be an out and back again and most of us will be running 10 miles. It will be a great surface to get the mileage in and nice hills for us to work on our endurance. We also are looking for a volunteer for an aide station on this run.

February Schedule

At the recent Board meeting it was decided that we would continue to try some different runs around the area. Lani has put together February's list with a combination of trail (dirt) and concrete surfaces. All of the unique surfaces help us continue to strengthen our body.

February 3, 2013 -- Superior trail run at the Coalton/Meadowlark Trail. Meet at 8:00 am at the trail head parking lot. This is a loop, but this week we will do an out and back as I'm not sure any of us are ready to tackle 15 miles. From the Goddard School you will head north on Indiana to CO RD 128. Take a left and go west to the first stop light which is McCaslin Blvd. Take this north to the Coalton Road / McCaslin Roundabout. The parking lot is on the west side of this roundabout. There are potties at the parking lot. Please carry your own liquids as we aren't positive where we can set an aide station. Since we are doing an out and back you can decide your mileage. Keep in mind, this will be a difficult trail because of a significant elevation change. It may seem difficult but your body will love it in the end. Lani and Denae will lead this session.

February 9, 2013 -- Heart Throb 5k in Olde Town Arvada. There is a 20% off coupon code. Use this website --  http://3wraces.com/heart-throb.html with the coupon code 3WARC20 to get the discount.

February 10, 2013 -- Ralston Creek 1/2 marathon -- There is a group from the club running this if you would like to join them. We will also have a group run on the Big Dry Creek trail at 8:00 am. This will be an out and back and again carry your own liquids and you can decide your own mileage. This can be either a concrete or dirt run. From the Denver Boulder turnpike and W 104th Ave continue east bound on W 104th Ave turn left into the parking lot at Armed Forces Tribute Garden.

February 17, 2013 -- Coal Creek Trail  -- meet at the trail head at 8:00 another out and back, dirt run with rolling hills. From the Goddard school continue north on Indiana.  Turn left on CO Rd 128 and then a right on McCaslin Blvd.  Continue passed the Coalton/Meadowlark Trail turn right on Marshall Dr  and park in the dirt lot of Boulder Valley Ice.

February 24, 2013 -- This is the 'official' start date of our training for the Grand Valley 1/2 in Palisade. We will meet at the Goddard School at 8:00 and we will run Candelas. Lesley will provide an aide station at the top of the hill for us.

If you signed up for an aide station and we aren't using you, please see Lani to pick another day.

There has also been discussion of some Saturday runs. If you are running on a Saturday and would like company please post on the Facebook site.

Our Tuesday Track workouts will start the first week on March.

The book club meeting was great! Thank you Wendy for hosting! Our next sessions book is "A Life Without Limits" by Chrissie Wellington and Denae will host, we will update with dates.

Also, be thinking if you would like to set up a relay team for the Platte River 1/2 on April 7th or if anyone would like to run the entire 1/2.

We will also need someone to help out with the trip to Palisade for the Grand Valley 1/2. This person would call the hotel to get a block of rooms and then each 'room' can call and reserve it with their own credit card. This person would also make dinner reservations for Friday night. Some people have talked about staying for the whole weekend and some people would like to come home after the race on Saturday. Also, the race director has offered $5 off our registration fee and an upgraded tech tee. You need to sign up online and then send a check to this address for $5 less. 530 S.1750 E. Price, UT. 84501. You need to mention that you are with the Arvada Running Club. Let me know if you would like to 'lead' this trip.

January Updates

Here are some notes from January…

·         Book Club Meeting this Sunday at 11:00am at Wendy’s house 12562 W. 75th Place Arvada 80005, we will be discussing “Into Thin Air.” Please bring a snack to share; sign up is already on the Facebook site.

 

·         If anyone is interested we will be getting a collection of clothes together to put the Arvada Running Club logo on. I need the clothes by February 10.

 

·         The Wednesday Snow shoeing fun will start this week. Watch Facebook for updates on meeting times and places.

·         Heart Throb 5K in Olde town Arvada (for anyone not running the Ralston Creek 1/2). James has given us a discount code. To sign up go to this link http://3wraces.com/heart-throb.html and use 3WARC20 as the discount code.

 

·         Session Leaders for this spring session will be Trisha Krapes, Linda Holloway and Denae Coates.

 

·         Lani has a calendar for Aide Stations, please see her to sign up for one.

 

·         Focus Races for this spring have been decided. I will be posting a long run schedule on the website soon!

Ø  Platte River ½ or possibly relay – April 7^th

Ø  Cherry Creek Sneak 5K, 5 mile or 10 mile – April 28^th

Ø  Palisade ½ marathon – May 11^{th
      Mammoth marathons has offered to upgrade our group to a tech t-shirt and give us $5 off registration. Register online and then mail your check to 530 S 1750 E Price UT 84501.They will upgrade the shirt automatically.}

 

·         Track workouts will start back up the first Tuesday of March.

 

·         Tempo Runs will start the beginning of April.

·         Next Book Club will be hosted by Denae Coates and will be reading “A Life Without Limits” by Chrissie Wellington.

 

·         We now have a fundraising committee consisting of Lani Archer, Rosa Kougl and Stella Peterson. They will have an event during the spring session, please watch for notes on that.