GOforever Racing/ Team BRC Newsletter 7/30/2020

Group Run and Yoga Calendar

 Team BRC Group runs (3 to 10 miles)

8/1 - 8:00 Wash Park - Corner of Franklin and Mississippi

7/8 - 8:00 Wash Park - Corner of Franklin and Mississippi

 Store Run Club Runs

Cherry Creek - Tuesday  5:45 - 5 to 10K run (Avery Beer afterwards)

                           Saturday - 9:00am meet at BRC for 5 to 10K run

 Free In Store or virtual Yoga Classes every 2nd and 4th Thursday at 5:30 (see brccherrycreek on Instagram for details)

DTC Store - Tuesday 6:00PM meet at store, Halfpenny Beer and Salsa after

                     Saturday 9:00am

 Littleton Store - Wednesday 6:00PM - meet at store

                              Saturday 7:30am

 Races

Team BRC

 All three Denver Boulder Running Company Stores are creating a racing team.  The Team will be open to runners of all levels and will focus on participating as a team in select local and maybe not so local races.  The team will have custom singlets and will offer Sunday morning training runs rotating between popular local trails and roads (Wash Park, Waterton Canyon, Daniels Park, Highline Canal…).   

 Team BRC  info will be posted on Instagram at goforeverracing and at GOForeverRACING.com

 2021 Team BRC races (links to race websites added)

Team BRC will be racing as a team at the following races.  We will have a tent and refreshments and racing singlets will be available soon.  Runners of any ability are welcome to participate. 

7/23                RiNo 5K https://www.rino5k.org/

9/13                El Grito 5K Denver http://www.elgrito5k.org/

9/25, 926        Bear Chase Trail Races https://www.bearchaserace.com/

10/2                 Colorado Springs 5K, Half and Full Marathon https://thecoloradospringsmarathon.com/

10/10              Boulderthon half and Full Marathon https://www.boulderthon.org/

10/16, 10/17    Colfax 5k, 1/2 and full marathon - (moved to Oct due to COVID) https://www.runcolfax.org/

10/24               Colorado Half and Full marathon https://comarathon.com/

10/30                Javelina Jundred 100K/100 miles and 20 mile loop https://aravaiparunning.com/network/javelinajundred/race-info/

11/21                Mac N Cheese 5K - Date is tentative https://www.macncheese5k.com/

Nov                   USATF Colorado Club Cross Country Championships

12/10/2021       Jingle Bell Run 5K Wash Park

Note:  The Boulderthon has been moved to October 10th this year due to COVID

 Team BRC and GOforever RACING

Almost every half and full Marathon in Colorado has been moved to October so Fall will be a very busy season for racing.  October is now only 13 weeks away so now is time to start planning and training.  Team BRC will be a great opportunity to train and race as part of a like-minded group.

 GOforeverRacing is offering free two week training plans through their website GOforeverracing.com.  Custom plans are also available for purchase.  Plans will not be cookie cutter plans but will be constructed to meet your individual needs.

Local Racing

The Monument Marathon in Scotts Bluff, Nebraska is back on for 9/25/2021.  If you are looking to PR by running at low altitude but don't want to travel far, this race is for you.

 Also wanted to point out that the Colfax Half and Full are both on Saturday instead of the usual Sundy due to a Broncos home game

 Upcoming races in the next month

7/30 - High Lonesome 100M, San Isabel National Forest (this race features a lot of vert)

7/31 - Mile High Mile (on the Niwot HS Track)

7/31 - Rocky Mountain Half Marathon (Estes Park)

8/7 - Boulder Ironman 70.3

8/7 - Sheep Mountain 50k/50M, Fairplay

8/7 - Back Country Marathon & Heavy Half, Aspen

8/14 - Georgetown to Idaho Springs HM (Almost all downhill)

8/14 - Pearl Street Mile

8/15 - Steam Boat Triathlon

8/21 - Leadville (Colorado classic Ultra!)

8/21 - Pikes Peak Ascent

8/22 - Pikes Peak Marathon

 Faces (Local runners, results…)

Olympic Track and Field is finally here and Colorado is represented well.  The following is a list of runners with Colorado ties:

 300M Steeplechase - Emma Coburn (Crested Butte & CU), Val Constien (Battle Mountain & CU),  Hillary Bor (US Army CS)

 5000M - Elise Cranny (Niwot), Woody Kincaid (Columbine HS), Joe Klecker (CU & On Athletic Club)

 10000M - Woody Kincaid

 Marathon - Jake Riley (Team Boulder)

 Triathlon - Flora Duffy (CU), Kevin McDowell (CUCS)

 Note: Flora Duffy who often trains in Boulder won the Gold medal for Bermuda last week!

 Paces (Training blog)

Progress is not linear

Those who are new to running are usually surprised by their initial rapid  improvement but as weeks and months go on, the rate of improvement decreases and at times, it may feel as if you are going backwards.  My advice is to be patient, review your training,, make adjustments if necessary and progress will continue.

 As a high school cross country coach it's amazing to watch the steady progress of runners in the first month or so.  An untrained athlete's aerobic system quickly responds to easy aerobic endurance training  by quickly building more mitochondria and capillaries.  Also,  muscle memory develops quickly and running form and  economy improve by the day but the rate of improvement diminishes as a runner gets closer to their potential.

 Muscle strength and lactate threshold take longer to develop and typically a runner needs to reduce weekly mileage to add strength workouts so there is a trade-off between strength and aerobic endurance.  A well designed training plan will minimize the loss in endurance while still developing improvements in strength and lactate threshold.  Always remember that the number one goal of a training plan is to improve the runners performance without injuring the runner. 

 Laces (Running gear)

Running shoes - heel drop

 The drop in thickness from the heel of a shoe to the forefoot is called heel drop.  At the Boulder Running Company, we sell shoes with heel drop ranging from 12mm drop to 0mm drop. 

The obvious question that customers ask is "which is better".  My response is this question is always the same; "it depends". 

Back in the old days (1970s) when Bill Bowerman was making shoes on his waffle iron  all shoes had only a small heel drop (~4mm) but over time, shoe companies added more and more padding with most of the padding  going to the heel.   Over time most runners foot plant changed from forefoot or midfoot to a heel strike to  better use the extra padding in the heel.

 Now, most runners are heel strikers and a higher heel drop shoe works best unless they want to change their foot plant so its kinda a chicken and egg situation where shoes cause heel striking and the best shoes for a heel striker are higher heel drop. 

 Fortunately,  there are no definitive studies that show that heel striking causes more injuries than mid or forefoot running. 

 Places (Best places to run)

The Highline Canal

 The Highline canal is my favorite "go to" trail for marathon training because it is flat, shaded,  soft, smooth and close to my house.

 The trail runs 71 miles from Waterton Canyon near Littleton to Green Valley Rach in Northwest Denver.  Over 350,000 live within one mile of the trail.

The HLC was completed in 1883 and was originally built by private investors as an irrigation canal to provide (sell) water to nearby farms.  When in operation, the canal was never financially successful due to constant law suits over water rights.

 Denver Water took over control of the HLC in 1942 and public was granted access for recreation in 1970.

 The trail is wide (usually 12"), mostly crushed gravel, lined with cottonwood trees for shade and because it's an irrigation trail, it's perfectly flat which is great for tempo runs and marathon time trials

 Master 2021 Race Calendar

Road Races

Jan - Frosty's Frozen 5 & 10K - Littleton (Virtual only)

3/7 That Dam Run 13.1, 10K, 5K - Greenwood Village

3/14 Runnin of the Green 7K

4/11 Donut Dash 5K Denver

6/13 Garden of the Gods 10 miles

8/14 Pearl St Mile Boulder

11/20 Pumpkin Pie 5K

12/4 Colder Boulder 5K Boulder

 Half & Full Marathons

4/11 Platte River Half - Littleton

4/25 Boulderthon half and Full

5/2 Colorado Marathon and Half Ft Collins

10/17 Colfax Half/ Full Marathon Denver - Moved from Spring due to COVID

6/5 Revel Half &Full Marathon Morrison

6/6 Steamboat Half & Full Steamboat Springs

6/20 Estes Park Half & Full Marathon

8/14 Georgetown to Idaho Springs Half marathon

Sept TBD Breckenridge Road Half and Full Marathon

11/14 Horsetooth Half Marathon - Ft Collins

 Races of National and International Interest

6/18-6/27 US Olympic Track & Field Trials Eugene

Fall TBD Boston Marathon (1 going)

10/2 St George Marathon Utah (1 going)

10/10 Chicago Marathon (1 going)

11/7 New York City Marathon (1 going)

12/5 California International Marathon

 Trails and Ultras

3/27 Behind the Rocks - Moab 50 Mile, 30K 10 mile

4/10 Rattler Trail 50K 25K 10K - Colorado Springs

5/8 Greenland Races 50K, 25K 8 & 4 miles - Larkspur

6/19 Leadville marathon and heavy half

7/3 Vail Hill Climb

7/10 Silver Rush 50 leadville

7/30 High Lonesome - Salida

7/16 Hardrock 100 Silverton - Lottery

8/21 Leadville 100

9/11 Imogene Pass 17.1 miles - Telluride

9/25 -9/26 Bear Chase 10K - 100Mile- Morrison

10/2 Castlewood Canyon Fun Run 6/10 Hrs - Castle Rock

 Relays

6/11 - 6/12 Ragnar Trail - Snowmass

8/14 - 8/15 Ragnar Road - Winter Park

 TRIs

6/5 Colorado Triathlon - Boulder Reservoir

7/11 Boulder Peak Triathlon - Boulder Reservoir

7/17 Xterra Beaver Creek

8/7 Ironman Boulder 70.3 (no full Ironman this year)

7/25 Steamboat Tri

 Cross Country/ Track & Field

11/7 USATF Colorado Club Championships - Boulder

2021 Track meet schedule has not been published yet

 Coach Mike