Our congratulations goes out to all of you who raced a marathon this fall. Training for and racing a marathon is a great accomplishment and represents the desire and dedication you put into your goals. Those of you who raced in Denver and Chicago had some extra personality with the weather challenges! Chicago battled the element of heat and those in Denver battled cold and rain. Both of these elements make running a marathon more challenging and is a true testament to your ability to stick it in all conditions. Congratulations!

Denver Marathon

• Kirk Framke-2:55:28-4th place age group / 16th overall
• James Hallberg-3:09:49-6th place age group
• Sonja Wieck-3:32:55-11th place age group
• Amy Dannwolf-3:30:36- 5th place age group
• Michelle Ford-4:19:10

Chicago Marathon

• Julie Sturgeon-4:59:08

St George Marathon

• Deborah Stegner-4:41:18
• Tim Stegner-3:59:35

Runner's Roost is a running icon in the Denver Area. Their support of local schools, track clubs, and races makes them a valuable resource to the running community. Thanks to Runner's Roost for their support of Practical Coaching and their athletes.

As Colorado's oldest and most complete running store since 1977, Runners Roost is committed to....

• Customer Service
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• Proud Sponsor of Boulder Peak Triathalon, Colorado State High School's State Cross Country & Track Meets, Sudden Unexplained Death In Childhood (SUDC) Josh & Gus Run For A Reason

Runners Roost wants you to feel confident that you're getting the best running shoes and a complete line of running accessories when you visit their store.

With their five convenient locations in Colorado, they are here to serve you with all your running related needs.

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This schedule assumes that you are currently running tree miles, three or four times a week. The days of the week can be rotated to fit your schedule. The most important point to remember is to not miss the weekly long run. As always, before embarking upon a new fitness regimine consult with your doctor.

Week 1: Mon-REST Tues-3 miles Wed-3 Thurs-3 Fri-REST Sat-3 Sun-4

Week 2: Mon-REST Tues-3 Wed-3 Thurs-3 Fri-REST Sat-3 Sun-5

Week 3: Mon-REST Tues-3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-5

Week 4: Mon-REST Tues-3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-6

Week 5: Mon-REST Tues-3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-7

Week 6: Mon-REST Tues-3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-8

Week 7: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-9

Week 8: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-10

Week 9: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-6

Week 10: Mon:REST Tues-3 Wed-REST Thurs-3 Fri-REST Sat-13.1 Sun-REST

Don't worry about not running more than ten miles. The crowd of runners and your pumping adrenaline will get you through the half marathon. However, here are some important points to remember and use on race day.

1. Don't start out too fast. the best way to have a successful race is to run an even pace. run at the pace that you ran your long runs.
2. Wear the same shoes that you used for your long runs. Don't buy a new pair of shoes to use in the race unless you can run at least three of your long runs in them.
3. Drink water before, during, and after the race. Don't wait until you are thirsty to get water. Start drinking a few hours before the race and drink at every opportunity during the event.
4. Don't do anything new on race day and give yourself plenty of time to get to the starting line.
5. Get up early on race day and give yourself plenty of time to get to the starting line.
6. Line up at the starting line not too close to the front. this will help keep you at a reasonable pace.
7. It is important not to do too much training or physical activity the last three days before the half marathon. You'll need your energy on race day.
8. Read the race instructions in your race packet prior to reporting to the starting line. The information it contains can be very helpful to your having a good, safe race.

Brought to you by 1st Place Sports, Jacksonville Florida

Running a marathon is a big decision for any runner. Therefore, be positive that you are really sure this is something you want to do before you tackle this schedule. If this is your first attempt at the 26.2 mile distance, you will need to be running at least three miles a day to start this training. You should have been running at least a year, two years is recommended. As you move through the schedule try not to miss the long run. It is the most important aspect of training for a marathon. The longest run you should do prior to race day is twenty miles. Ruynning over this distance in training is too risky for injury, plus saving the thrill of running the 26.2 mile distance for the race can be very gratifying. The days of the week can be rotated to fit your schedule. The schedule is twenty weeks leading up to the marathon. The last two weeks is designed to let you rest and build up your strength for the big day. Not resting in the last ten days before a marathon is the biggest maistake that new runners make. Good Luck! As always, before embarking upon a new fitness endeavor check with your doctor.

Week 1: Mon- REST Tue-3 miles Wed-3 Thurs-3 Fri-REST Sat-3 Sun-4 Total:16

Week 2: Mon-REST Tue-3 miles Wed-3 Thurs-3 Fri-Rest Sat-3 Sun-5 Total:17

Week 3: Mon-REST Tues-3 miles Wed-4 Thurs-3 Fri-REST Sat-3 Sun-5 Total:18

Week 4: Mon-REST Tues-3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-6 Total:19

Week:5 Mon-REST Tue-3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-7 Total:20

Week:6 Mon-REST Tues:3 Wed-4 Thurs-3 Fri-REST Sat-3 Sun-8 Total:21

Week 7: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-9 Total:23

Week 8: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-10 Total:24

Week 9: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-11 Total:25

Week 10: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-12 Total:26

Week 11: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-13 Total:27

Week 12: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-14 Total:28

Week 13: Mon-REST Tues-3 Wed-6 Thurs-3 Fri-REST Sat-3 Sun-15 Total:30

Week 14- Mon-REST Tues-3 Wed-6 Thurs-3 Fri-REST Sat-3 Sun-16 Total:31

Week 15: Mon-REST Tues-3 Wed-6 Thurs-3 Fri-REST Sat-3 Sun-17 Total:32

Week 16: Mon-REST Tues-3 Wed-6 Thurs-3 Fri-REST Sat-3 Sun-18 Total:33

Week 17: Mon-REST Tues-3 Wed-6 Thurs-3 Fri-REST Sat-3 Sun-19 Total:34

Week 18: Mon-REST Tues-3 Wed-7 Thurs-3 Fri-REST Sat-3 Sun-20 Total:36

Week19: Mon-REST Tues-3 Wed-5 Thurs-3 Fri-REST Sat-3 Sun-12 Total:26

Week 20: Mon-REST Tues-3 Wed-3 Thurs-REST Fri-REST Sat-26.2 Sun-REST Total:32

POST RACE: Mon, Tues, Wed, Thurs REST Fri-3 Sat-3 Sun-3 Total:9

POST RACE: Mon-REST Tues-3 Wed-3 Thurs-3 Fri-REST Sat-3 Sun-5 Total:17

Don't worry about not running more than twenty miles. The crowe of runners and your pumping adrenaline will get you through the marathon. However, here are some important points to remember and use on race day.

1. Don't start out too fast. The best way to have a successful race is to run an even pace.
2. Wear the same shoes that you used for your long runs. Don't buy a new pair of shoes to use in the race unless you have at least three of your long runs in them.
3. Drink water before, during, and after the race. Don't wait until you are thirsty to get water. Start drinking a few hours before the race and drink at every opportunity during the event.
4. Don't do anything new on race day. Eat and drink what you usually do before your long run.
5. Get up early on race day and give yourself plenty of time to get to the starting line.
6. Line up at the starting line, but not too close to the front. This will help keep you at a reasonable pace.
7. It is important not to do too much training or physical activity the last three days before the marathon. You'll need all your energy on race day.
8. Read the race instructions in your race packet prior to reporting to the starting line. The information it contains can be very helpful to your having a good, safe race.

This story is brought to you by 1st Place Sports.

3853 Baymeadows Drive

Jacksonville Florida

904.731.3676

Phidippides Track Workouts are in full swing now. Meet Tuesday evenings at 5:45 at the Cherry Creek Elementary School (Campus) track.

For more information CONTACT MATT.

PHIDIPPIDES TRACK CLUB

We have been utilizing the BKB LTD 5K runs at Wash Park to mark our 5K times and watch our improvement over the winter.

Now that spring is upon us and the race season has started we are not going to Wash Park on a regular basis. But for those of you who love running BKB holds monthly runs in various places. Check out their calendar.

BKB CALENDAR