Dr. Troy speaks to how nutrition can play a crucial role in your running success!

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Heather shares how the Winter Olympic Games have inspired her to run this year!

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Kaiser Permanente physician and avid runner, Dr. Troy Donahoo, offers some thoughts on "creating your finishing plan" as we approach 12 weeks away from the race.

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Tuesdays with Dr. Troy Vlog: Training goals, fitness, and weight from Amy Smith - Kaiser Permanente CO

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Join Dr. Troy in setting SMART goals for this year's race!

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Check out this great video from 2009 Colfax Marathon!

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Who can go the distance? We'll find out...on the LONG RUN! DAC Running Club leader Erin Marston takes you through some tips for increasing and improving your long runs!!!

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Running can be such an important part of a "Family Fitness Plan." Read here how families in Colorado can work together to have a fun AND live healthy lifestyles.

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Runners of all kinds can be inspired and get tips from Kaiser Permanente's resident expert on running and fitness, Dr. Troy Donahoo!

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Join Dr. Troy for Tuesdays with Dr. Troy  on the Kaiser Permanente Colfax Marathon blog and train alongside this long-time runner, physician, and health enthusiast! Each Tuesday until Race Day, Dr, Troy will share tips and thoughts that will help you thrive!

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Is it tough to get your hamstrings loose? Do your quads feel tight when you start? These tips from the DAC will help you start your runs feeling like a million bucks!

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Come join in this free, online course that will help you have your best race ever!

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Read why winner of the 2009 Colfax Men's Half Marathon is excited to come back to defend his crown!

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The Denver Athletic Club is Colorado's Premiere Health and Fitness Club. Join them at this FREE marathon training seminar January 27th.

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The Denver Athletic Club is committed to helping all runners have a fantastic 2010 Kaiser Permanente Colfax Marathon, Half-Marathon or Marathon Relay. Read how to avoid injuries as you start the new year!

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Non-profit leaders across Colorado are invited to get 2010 fundraising efforts off to a great start by joining in the 2010 Kaiser Permanente Colfax Marathon Charity Partner Program! (The 2010 Kaiser Permanente Colfax Marathon is set for May 16^th, 2010 in Denver.)

The Charity Partner Program is a special partnership opportunity where non-profit organizations use the platform of

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It is cold outside and early in the running season, but not too early to start building a training base for your best race ever!

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Registrations are pouring in during the first week of registration for the 5th Annual Kaiser Permanente Colfax Marathon!

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The 5th Annual Colorado Colfax Marathon May 15 - 16, 2010! It is time to start planning for the 2010 Colorado Colfax Marathon! We thank everyone who participated in 2009 and are looking forward to the best event yet.

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Count Down to the Gun

You should now all be in the taper portion of your training. Remember, tapering is an essential part of your training. During your taper, your body will repair muscle damage and recover before race day. All your hard training is done. Now rest and mentally prepare for what's ahead. Use visualization technique the week before the race and on race day during your warm-up to prepare. See yourself running a great smart race. Imagine yourself feeling strong, light, and fast!

Lay out your clothing and nutrition the night before the race. Morning of, eat the same breakfast you would have before your long runs. Allow 3-4 hours before the race start to give your body time to digest. On the start line remind yourself to start off slow and calm. You should feel like your holding back the majority of the race and then hit it hard the last 6-10 miles. Be confident, run strong, and remember your hard work will pay off!

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Thanks to our partners at BikeDenver, we are encouraging people to ride their bikes to the race and BikeDenver will “park” them for free! You park your bike in our secure corral and go enjoy the event. When you’re ready to leave, come collect your bike. We’ll check that your ticket matches the one on your bike when you leave. 

What they will accept: Any non-motorized vehicle (bikes, rickshaws, skateboards, rollerblades, bike trailers, strollers, etc.) 

What it costs: It’s free! BikeDenver gladly accept tips and donations to help support the bike parking season. 

Why do it:  The BikeDenver bike parking program helps to elevate the presence of bicycles in Denver and encourages people to choose a bike for transportation more often.

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RACE DAY HYDRATION TIPS FROM A KAISER PERMANENTE RUNNING DIETITIAN:

Avoiding Hyponatremia:

Hyponatremia means the levels of sodium in the blood have dropped to dangerously low levels. This can happen when a person consumes too much water, while their body is losing sodium in sweat. Signs of hyponatremia include: nausea, disorientation, weakness, coma and in extreme cases: death. Prevention is the key and the best way to do this is to drink a sports drink with sodium like Gatorade and some water but never drink water exclusively during an endurance run. This is especially important on hot days were you tend to sweat more.
For more information on medical topics go to kp.org and search the health encyclopedia

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RACE DAY NUTRITION TIPS FROM A KAISER PERMANENTE RUNNING DIETITIAN:

Nutrition for your race:

Providing your body with the right type and amount of fuel is an essential part of reaching the finish line or achieving a personal record (PR). Not sure what is best to eat before, during and after the race…….read on: 

Pre-race: Carbohydrate loading can help maximize the amount of glycogen (sugar) stored in your muscles and liver. The week before the race consume larger portions of carbohydrate rich foods (pasta, rice, bread, cereal, beans, corn, peas, potatoes, fruit, milk, and yogurt). It is normal to feel a little bloated as water is also stored along with glycogen. Eat a high carbohydrate breakfast with plenty of fluids 2-3 hours before the race. 

During the race: Aid stations will be every 2 miles on the half and full marathon courses. They will have water and Gato ...

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How to run a great race


All your months of hard training being displayed in one race can be daunting. That is why it's important to prepare yourself mentally and physically for race day. On race day there will always be unexpected surprises. Instead of letting these surprises cause anxiety, be flexible with your situation. Prepare yourself for any circumstances and do not be afraid to adjust your plans on race day. It's true you want to run your best time possible, but that means taking into account weather, other runners, injuries, nutrition, and clothing. 

For example, if you have set mile splits you're planning on running and race morning is unexpectedly hot allow yourself to start with slower splits to account for the heat. If your body is feeling tight and sore, give yourself more time to warm-up and stretch before the race. If you feel pre-race jitters, practice calm breathing and positive thinking. Picture yourself having a g ...

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The 4th Annual Denver Post Colorado Colfax Marathon and the Municipal Cup.

Does your municipality have the fastest feet and the fittest citizens in the state? Prove it by encouraging
as many of your citizens and city employees to participate in The 4th Annual Denver Post Colorado
Colfax Marathon and the Municipal Cup. It is not too late to get on board this great challenge among cities across Colorado!

We encourage all mayors and city employees to use their communications channels to issue a
challenge for as many citizens in their respective municipalities to participate in the Colorado Colfax
Marathon (marathon, half marathon, or relay) and engage in healthy lifestyles.

To learn more about how you can engage your city in the Municipal Cup, Click here:

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Running of the shoulders:

As we look towards another week of potentially wet weather, I’m reminded of last weekend’s snowstorm and the challenge of avoiding the treadmill for my long training run.

My coach had me down for a 10 mile easy run to be done either Saturday or Sunday. Saturday was out for sure. Where I live in Lone Tree, the snow was still falling most of the day on Saturday. In fact it didn’t stop until about 5pm.

So, I turned my focus to Sunday, which posed a few obstacles. For starters, my usual running path and the sidewalks were covered with several inches of snow. The shoulders on most of the main roads were clear, but covered with water and/or flooded in many locations. The streets were fairly dry, but running down the middle of Lincoln Avenue didn’t sound like the safest idea for some reason.

My solution: get up as the sun rose on Sunday morni ...

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On Sunday, May 17th, nearly 10,000 runners, spectators,and volunteers will take to the streets of Denver as part of the 4th Annual Denver Post Colorado Colfax Marathon! In order to pull off this extraordinary event, we still need to staff some key volunteer positions including our course marshalls and race officials. If you are someone--or know someone--who might be interested in helping out, please visit the volunteer page of our website.

http://www.coloradocolfaxmarathon.org/Volunteers/tabid/81/Default.aspx

Thanks for your help and we hope to see you on the 17th.

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How to mentally prepare for race day:

An important aspect of racing that is easily overlooked is mental preparation. With the race a few weeks away and all your hard training settling in, spend some time training your mind. During the weeks preceding the marathon, it is a good idea to run a practice race. Enter a shorter distance race so you can get the feel of race day preparation. Eat your pre-race meal 3-4 hours before the race to allow for adequate digestion. Wear the same shoes and clothes as race day to make sure nothing causes problems. Most importantly, during your practice race pay attention to how your body feels. Try to run nice even splits. Practice beginning the race calmly and not getting pulled in too fast because of crowds and adrenaline. If you cannot enter a practice race, make one of your weekly runs the practice race and try to mimic what you will need to do on race day.

When race day arrives do not change your plans, especially shoes ...

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Why do I run? I have written over the years of the benefits I receive from running. Enumerated the physical and mental changes. Listed the emotional and spiritual gains. Charted the improvement that has taken place in my person and my life. What I have not emphasized is how transient these values and virtues are. 

With just a little thought, however, it should be evident that physical laws parallel those of the mind and the spirit. We know that the effects of training are temporary. I cannot put fitness in the bank. If inactive, I will detrain in even less time than it took me to get in shape. And since my entire persona is influenced by my running program, I must be constantly in training. Otherwise the sedentary life will inexorably reduce my mental and emotional well-being. 

So, I run each day to preserve the self I attained the day before. And coupled with this is the desire to secure the self yet to be. There can be no let up. If I d ...

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BikeDenver invites you to enjoy the convenience of traveling by bicycle and leaving your car at home at this year's Denver Post Colorado Colfax Marathon.

You can park your bike with us at our free, supervised bicycle corral located in City Park by the start/finish area. We'll check your bike in and give you a claim check for easy retrieval.

Participants, spectators, and volunteers are all welcome to use our free community service. Re-discover the joy of life on two wheels and eliminate parking hassles! See you at the bike corral!

For more information on BikeDenver or our 2009 bike parking events please visit www.bikedenver.org.

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Preparing for High Altitude Running:


The main factor you want to consider with high altitude racing is that your pace will be about 10 sec/mile slower than at sea level. Runners training at sea level are able to train at higher speeds and establish faster turnover than runners living at high altitude. Begin the race at least 10 sec/mile slower than your sea level pace. It is smart to start out the race easy, feel as if you're holding back for the first half of the race and then push yourself the second half.


When coming from sea level, the best times to compete at high altitude are immediately after arriving to the high altitude climate or after at least 3 weeks in the high altitude climate.


Erin Marston
DAC Run Club Coordinator
erindmarston@gmail.com

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The Power of Rest: Tapering

Tapering is the time during training when you allow your body to rest and recover for race day. After months of heavy training, a taper gives your body time to recover. During a taper the body will repair damaged muscles and improve immune system function. For this period, drastically reduce total training volume while still maintaining intensity. Avoid speed work and hill training during your taper. Elite level athletes seem to benefit more from a long taper, while novice individuals benefit from a shorter taper and a little more training. If you are running 5-6 miles/day drop that to 2-3 miles while still maintaining the same pace. Tapers can start as early as 3 weeks prior to the race or as late as 10 days prior to the race. Remember, rest is an essential part of your training!

Running Tips by Erin Marston, Denver Athletic Club Run Club Coordinator
For more information contact erindmarston@gmail.com 303.550.64 ...

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Reader Beware: This blog stinks!

I’ve been asked to put together a series of blogs leading up to the Colorado Colfax Marathon. The folks in charge of the marathon said the topics could range from training, race day tips or anything else I could come up with. I’m going with the later for this first one – hopefully the good people at CCM won’t turn up their noses.

Before I start, I have to preface by saying I lost any humility I may have possessed many years ago when I worked on the Sports Zoo on 850 KOA. My life became an open book during my six years on that show and I still have people come up to me and talk about certain topics where I was the brunt of Life’s sometimes brutal truths. This is why I have no problem writing what I’m about to write.

I love to run. I do some of my best work on my runs, like thinking of blog topics. However, this topic came about ...

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The Denver Post Colorado Colfax Marathon Training Seminar
Presented by the Denver Athletic Club 

Wednesday May 6th @ 6 PM
The Denver Athletic Club, 1325 Glenarm Place, Denver, 80204
Speakers to include: 

*Erin Marston, Running Coach for The DAC, will discuss last minute tips to ensure a successful race
*Scott Poston, Director of Endurance Coaching for The DAC, will talk about nutrition leading up to and including the race
*Justin Mock, Winner of the Colfax Marathon in 2007 & 2008 and DAC Runner, will tell his inspiring story of how he got to the top!
*Q/A to follow 

Please RSVP to Scott @ 720.931.6740 or sposton@denveratheticclub.org

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On Sunday, May 17th, nearly 6000 runners will take to the streets of Denver for The Denver Post Colorado Colfax Marathon, half-marathon, High Five Relay and wheelchair marathon. Each one of these folks has a great great story of why they are running! From the Edgewater woman running to raise money for cancer research cancer...to the 79 year-old proving to herself that she has "still got it" to the Arkansas woman, runnnig 6 marathons in 6 weeks!!!  

Tell us why you are runing!

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The 2009 Denver Post Colorado Colfax Marathon is still 5 weeks away. There is plenty of time to train for the Colfax Half marathon and the Colfax Marathon Relay. If you have run 5-6 miles in the past month, you can complete a half marathon. You'll have no problem running a leg in the Colfax Marathon Relay if you've run 2-3 miles in the past month.

Add one long run a week to your training program for the next four weeks. Only increase the distance of your long runs by 10% each week. A gradual increase in mileage is essential for avoiding injury and properly preparing your body for racing.

During your long runs, run at a pace you can maintain for the entire distance. For these steady long runs you should be working "comfortably hard" for that allotted time or distance. The goal here is to maintain the same speed the whole time, do not start out so fast you are forced to slow down and do not start so slow you end up finishing much faster. ...

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You can follow us and join in the fun of the Colfax Marathon by catching us on Twitter at "colfaxmarathon". Also, join our group on Facebook. This is another great way to make connections with other runners and teams, post and see pictures from past year's events, and stay up to date all all that is happening with the entire weekend's events!  Click here to visit the group: http://www.facebook.com/group.php?gid=81587843311

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Join the excitement as a volunteer for The Denver Post Colorado Colfax Marathon! Share your skills, learn new ones, and meet new friends. We need over 2,000 people to help plan, manage, and staff all that goes into this great community event. The Denver Post Colorado Colfax Marathon needs your help now through race day, May 17, 2009.

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Over 100 High Five Marathon Relay teams have signed up to run The Denver Post Colorado Colfax Marathon, including teams like 3 Fast...2 Furious, Are We There Yet and the Colfax Cuties!  Let us know your team name!

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Springtime in Colorado means some challenging times for runners. But don't let the spring storm cut into your training plan. Just take some extra precautions and you can still get your run in.  Click here to see the top ten cold weather running safety tips! http://running.about.com/od/safetyweather/tp/coldweathersafety.htm

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It is time to lace up your running shoes, gather your friends and join in the fun of the 2009 The Denver Post Colorado Colfax Marathon presented by First Bank and Kaiser Permanente!

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