Colorado Trip

We are now just over a day away from our trip to Colorado.  Please make sure for those of you that are going that you go over the list of items to bring in the earlier post.  There are a couple of items that can be shared, bug spray and sun screen, but please do remember those will be important.  A couple of other items that will be important and can be forgotten, lip balm, sunglasses, and a hat.  We will at times be over two miles closer to the sun than we currently are, so even on an overcast day, one can easily get burnt.
Please be to the high school by 7:00pm and have your water bottles full.  We will have a food items for snacks and breakfast for the trip, so keep food to a limit.
Any questions, let me know,
Thanks
Denny

Practice today, Thursday

It would have been nice to wake up this morning and see it either raining or look at the radar and know there was no rain for the next 5-6 hours.  But, it is sunny right now, and it is going to rain at some point in the next few hours.
With that, I have been studying the radars and the predicted time of arrival of rain, as well as if it is just rain or storms, and we are going to try and get our practice in this morning at Bunker.  The leading end looks to be mostly just light rain and nothing heavy.  But, I'll keep an eye on things and even while we run, and if we need to cancel or shorten practice.
If there are any questions, please let me know.  But we are a Go for practice this morning.
Thanks
Denny

Practices the Week of July 16

Here is the plan for this week.  The temps are starting to drop so we can finally start to get back on track with our workouts and not have to worry as much about reducing mileage because of heat!

Monday morning or evening we are meeting at the CR Dam, 9:30 am or 7:00 pm,  and doing our workout there. 

Tuesday is looking like it will be a very nice day to run. Normal times and at CRHS

Wednesday through Friday currently look like we will be good to go with normal times and locations, so we will not change those at this time.  Wednesday and Friday at 9:30 am or 7:00 pm at CRHS, Thursday at 9:30 am or 7:00 pm at Bunker Golf Course, Lot 1.  If anything changes, I will let you know as soon as we make a decision.

Thanks again for all of those that helped and participated in the Deer Chase on Saturday!  If anyone has any suggestions on how to get more alumni to return, please let me know.

Thanks, and any questions, let me know!
Denny

Update Colorado Packing List/Schedule

Below is an updated packing list for those going on the Colorado trip in one week as well as a rough schedule for the trip.  If there are any questions please let me know and I will post anything else that may need to be mentioned.
Thanks
Denny

CRCC Running

Colorado Camp Equipment list

The following is a list of things that we want to make sure that everyone that is going with on trip to Colorado has packed.  We do want to also remind everyone that this is not a long trip, so we do not need to pack a lot, just the basics.  Think also of what you will wear in the afternoon/evening can probably be used for the workout the next morning. If there is anything not on this list that you have a question about, please let me know.

IF THERE IS ANYTHING ON THIS LIST THAT YOU ARE NOT GOING TO BRING, PLEASE ASK BEFORE YOU DON’T BRING IT!

Clothing

·       Sun hat or baseball cap

·       Sun glasses

·       Light jacket or sweatshirt

·       Some sort of pants (jeans, khakis, warm up pants, etc.)

·       1-2 Pair of every day shorts

·       Rain gear (pants and jacket) Gortex is best!

·       1-2 long sleeve T shirts … wicking/dry fit fabric

·       Running tops … wicking/dry fit fabric (5 is enough)

·       Socks

·       Running Shoes (an extra pair might be helpful. See Trail Shoes below)

·       Daypack (large enough to carry food, water, change of clothes/socks)

·       Running shorts (5 pair is enough)

·       1-2 H20 bottle ( 1-2 liter minimum size )

·       1 Running water bottle with strap to put on your hand but not have to grip.
(Dick’s Sporting Goods do have these in their shoe department, brand name is Nathan)

·       Trail running shoes or light hiking boots if you have them already. (Don’t need to buy if you don’t have one or the other)

·       sandals(optional but good idea)

·       Small pillow for the ride out and back

·       A Soft-sided reusable lunch bag

·       Swimsuit

·       Drink packets (Crystal Light/Gatorade)

Personal Hygiene Items

·       Sun screen and lip protection cream (min. SPF 30)

·       Small first aid kit - moleskin and bandages

·       Towel and face cloth

·       Toothbrush and toothpaste

·       Deodorant, soap, shampoo

Optional

Camera, ipod/speaker, reading and writing materials, cards, games and small sporting items

·       Snack food will also be optional, but we are asking that what is brought for the trip is minimal.  We will give the runners a chance to stop at a grocery store once we are there to pick up any other snacks they may want.  But, because of the stress they will put on their bodies and the number of calories they will burn being at a higher elevation, we will want them to be aiming for healthier snack items, such as Trail Mix, cheese and crackers, nuts, etc. We would like for them to not bring or purchase items like Chips, Pop-Tarts, Pop, etc.  Some candy will be helpful, especially M&M’s and Jolly Ranchers for the hikes.  However, we may buy those for the runners.

Colorado Trip Workouts

SATURDAY:

Meet at the front of the High School at 7:00PM to load up vans. Once loaded, we will head out. Exact route may change depending on the weather and construction.

SUNDAY: (Snack/Breakfast bags will be provided for the trip and morning breakfast.  We would like for the runners to have their water bottles filled for the ride and breakfast)

AM: Denver  25-30 min Level 2 – S Platte River Trail, starting at REI (to start to get acclimated to higher altitudes)

PM: Lily Pad Lake (3.2mi) Afternoon/late afternoon (easy hike to get acclimated)

MONDAY: (Breakfast at 6:45, leave for training run at 7:45)

AM: Breckenridge Nordic Center 45 min Level 2-3

PM: Monte Crisco Gulch (2.8 mi 1131 ft gain) (moderate hike)

TUESDAY: (Breakfast at 6:45, leave for training run and the day at 7:45)

AM: Keystone Nordic Center 1hr – 1h 30min Level 2

PM: Free Day - Afternoon in Keystone

WEDNESDAY: (Breakfast at 6:45, leave for training run at 7:45)

AM:  Frisco Bay Trails 3-5 miles Level 1-2

PM: Breckenridge free time + Upper Gondola Hikes

THURSDAY: (Breakfast TBD, be to Trail entrance by sun up)

AM: Quandary Peak 14er (6 mi) (Challenging hike, Team Bonding and Goal Workout)

PM: Neighborhood run + relay hill run? (Will depend on how everyone is doing)

FRIDAY: (Breakfast TBD)

The plan at this time will be to leave around 5:00AM, but we will be looking at the weather and will adjust our travel plans accordingly.  We look to be back to the High School by around 10:00PM.

*Hydration will be a very big key to how one does during the training runs and hikes as well as their overall experience for the week. Being at a higher elevation, it will be easier for dehydration to occur and thus chances of altitude sickness.  We will remind the runners as much as possible the importance of this before every workout.  It will be very important for even the hikes.  Day packs should be big enough and sturdy enough to carry multiple water bottles and lunch bag, but not too cumbersome. 

Thursday Practice

Just to make sure all are aware on practice for Thursday. The weather could be a little stormy tonight into the morning, but it is looking like everything should be done by the time we practice in the morning. We will be at Bunker Golf Course Parking Lot 1, but we will be paying attention to the weather both before and during practice and will call it as early as we can if things are not looking favorable.  So, we are a go for tomorrow unless the weather doesn't allow us to and I'll let you all know as soon as I can.

If there are any questions, let me know.

Thanks,

Denny

Ragnar Fundraising Opportunity

The Jorgenson’s were contacted yesterday by The Ragnar race looking for some more volunteers and this a fundraising opportunity. Below are what they are looking for an how much time commitment as well as pay. If you are interested in helping at this race, please let me know by Monday so we can let them know if we can pull one of these, or possibly both, off. Let me know if there are any questions,

Thanks

Denny

Ragnar Fundraising Opportunity

Colorado Running Camp Items

With us being just over two weeks from our first attempt at a trip to Colorado for some training, I felt that now would be a good time to start getting ready.  The cost is $175 and if you can pay me by the Deer Chase 5K, which is on Saturday, July 14, that would give me the time to make sure all of the finances are in order (checks payable to Denny Green).  Also, on the 14th, I would like to talk with all of those going to camp, as well as the parents of the runners going, to go over all plans and to make sure all ends are tied.

Below is a list of items that we feel that all of those going should bring.  We do want to make sure everyone knows that these items are important but also that we do not need to bring a ton of things.  We will be bringing food for meals, as well as picking some of it up once we get there, but if there are some snack items that they would like to bring, that is fine, just keep it to a minimum.  Also, on our 3rd day there, we will be allowing everyone to spend the day after our workout in Keystone.  So, if the runners want to buy things while in Keystone, or just on the trip in general, then some extra spending money would be helpful for them.

Another item that will be very important for us to have, is an updated Travel Information form for all that are going. I have given these out in the past for our Running Camps for the whole team, but I will want one with updated information before we leave.  I will have these all next week at practices as well as at the Deer Chase, and then I would like to have them returned to me before we leave.  We are just wanting to make sure we have all medical information for everyone in case we need it.

If you have any questions, please let me know, and if there is anything else we have forgotten to mention, we will get that out to you as well.
Thanks,
Denny

CRCC Running

Colorado Camp Equipment list

The following is a list of things that we want to make sure that everyone that is going with on our trip to Colorado has packed.  We do want to also remind everyone that this is not a long trip, so we do not need to pack a lot, just the basics.  Think also of what you will wear in the afternoon/evening can probably be used for the workout the next morning. If there is anything not on this list that you have a question about, please let me know.

IF THERE IS ANYTHING ON THIS LIST THAT YOU ARE NOT GOING TO BRING, PLEASE ASK BEFORE YOU DON’T BRING IT!

Clothing

·       Sun hat or baseball cap

·       Sun glasses

·       Light jacket or sweatshirt

·       Some sort of pants (jeans, khakis, warm up pants, etc.) 1 Pair should be enough

·       1-2 Pair of every day shorts

·       Rain gear (pants and jacket) Gortex is best, but should be easy to pack

·       1-2 long sleeve T shirts … wicking/dry fit fabric

·       Running tops … wicking/dry fit fabric (5 is enough)

·       Socks

·       Running Shoes (an extra pair might be helpful. See Trail Shoes below)

·       Daypack (large enough to carry food, water, change of clothes/socks, but small enough to not take up a lot of room)

·       Running shorts (5 pair is enough)

·       1-2 H20 bottle ( 1-2 liter minimum size )

·       1 Running water bottle with strap to put on your hand but not have to grip. (Dick's Sporting Goods does have these in their shoe department, brand name is Nathan)

·       Trail running shoes or light hiking boots if you have them already. Don't need to buy if you don't have one or the other)

·       sandals(optional but good idea)

·       Swimsuit

Personal Hygiene Items

·       Sun screen and lip protection cream (min. SPF 30)

·       Small first aid kit - moleskin and bandages

·       Towel and face cloth

·       Toothbrush and toothpaste

·       Deodorant, soap, shampoo

Optional

Camera, ipod/speaker, reading and writing materials, cards, games and small sporting items

Firecracker Volunteers

For those of you that are volunteering tomorrow morning for the Firecracker races, meet at the CRIC at 7:15, near to where the registration area will be, so we can get any supplies needed as well as let you know where you will be stationed, and what will need to be done before the race and after your water stop is completed. If we have all of you out at your stop by 7:30, it should give you enough time to get set up. Also, for those that will be at the first stop, a little over a mile in, you'll be done pretty quick, so you can have the choice of going to our other stop, go some place to cheer on racers, or heading onto the next step of your day. If you have any questions, let us know.
Thanks, Denny