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.