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.

January Schedule

Happy New Year ladies of Arvada Running Club.  A round of applause to all our racers in 2012.  To those who braved sleet, snow, and ice with the spring races; to those that ran through near scorching temperatures of heat exhaustion and delusional stamina with the summer races; to those that lost toe nails and suffered nausea on downhill races in the fall, and to those that ran through torrential rain storms and visible loss of limbs to freezing temperatures with early morning races during the winter. 

Then there were those that trained silently at home, always following our website and posts, but never faltering on their running days.  Many of us ran races for a cause; for friends who lost their lives to cancer or other terminal ailments, for survivors whom we know or are, and for charities close to our hearts.  Many of us were making comebacks from injuries suffered along the way, there were those celebrating achievements from kicking a bad vice or habit, yet so many of us ran because we enjoy hitting the pavement as it makes us complete.  We enjoy the exhilaration of competition, the motivation we derive from being part of a band of women who “get one another”, but better yet, we enjoy representing the fine group of women known as the women runners of the Arvada Running Club. 

These are all true testaments and statements of character to what a woman runner is and we are privileged to know all of you. Here’s to a good year in 2013 ladies, and we hope we all find resolution to our goals.  We hope to see you back again for the winter session.  To the ladies who we haven’t seen in a while, please join us, we wish you were back with us.

In addition to some winter racing, let’s count on some distance runs this month in and around Arvada.  As always, we rely on aide station volunteers and running leaders.

January 1 - If you feel you may not be too groggy after your New Years Eve celebration, join us for the 5K 3W Arvada Resolution Run.  We had a great turnout last year; let’s try for a great showing again this year.

January 6 – This morning marks the beginning of our winter session.  We’ll meet at Goddard School at 8:00 am.  We’ll run Candelas, so an aide station volunteer is needed at the top of the hill.

January 12 – Quicker Quaker 5K run in Lafayette.  A tasty bowl of Quaker oatmeal with all the fixings awaits you after the run. This is also the beginning of the Colorado Runner race series if anyone would like to enter this year.

January 13 – We will meet at the dog park at 8:00 am. If the trail is open (free of snow) we will run the Fairmont Trail, if there is snow, we will run the reservoir.  Please bring your own liquids for this run. 

January 19 – Frosty’s Frozen 5 miler or 10 miler.  Wendy and Cindy are being honored as Colorado Runners of 2012.  Let’s get a huge showing of support that morning for these two ladies.  More information to follow.

January 20 – Polar Bear 5k in Wash Park.  Always a favorite run for those who do not mind driving to Wash Park. We will have the rest of the group meet at Goddard School at 8:00 am.  We’ll have two options; a 9 mile run around Standley Lake so we’ll need an aide station volunteer, or we will have a modified run of a 4-5 miler in the neighborhood (with or without the big hill, your choice).

January 27 – The Yeti Chase 5K and 10K in Lakewood, CO is one option. The other option is to run the Ralston Creek Trail.  We will meet behind the Apex at 8 am where the sidewalk begins to the trail, please run with a buddy or with a group when running this trail.  You mandate your own distance, so you will need to carry your own liquids.  After this run we will have the book club ‘meeting’ at Wendy’s house (12562 W. 75th Place). The book is called “Into Thin Air” by Jon Krakauer.  Please bring a snack to share. We will have a sign up on Facebook for RSVP’s when the date gets closer.  If you will be running the Yeti Chase that morning and would still like to be able to make it to the book club meeting, let us know on the Facebook site and we’ll adjust the meeting time to later in the day to accommodate everyone.

It’s never too late to plan for our Arvada’s own ½ marathon.  February 10 – Arvada’s Ralston Creek ½ marathon and new this year is the 5k. If you would like a training plan for the last few weeks before this half marathon, please let Trisha know, ltkrapes@msn.com.