5k's , ultras and ducks

Square State Striders had plenty to share for their ‘What I Did This Summer’ assignment. Some of it even sounded fun!

 Sam Wood: 

"Finished a nice little Spartan race in Boise & my 8th Leadville 100 in back to back weekends this month."

Phil Stafford

"Neversummer 100k:

Big day in the mountains, basically consisted of getting passed in the back-half by a bunch of old dudes in Lone Peak 5’s. Someday I’ll be as good as them :) "

JT : 

Sent in some postcards:

Jeffrey Eggleston: The Sisyphus of Boulder CO. Racing 800m after 800m, whether it be 2 laps or 4 (indoor), he has shoved the boulder of 60 sec lap pace to the near precipice of the mythical 2 minute barrier. For the stone to roll back down the mountain each time. He hath been taunted by unofficial timing listings with later to be amended additional tenths. Be his speedsuit or sprint spike, the speed of sound has not been broken in northern Colorado yet. But when it does finally you will know.  

Neil McDonagh: Has nearly fully completed his metamorphosis to a nocturnal athlete. Both training at night (finished the entire series of 'Better Call Saul' on his treadmill) and a few sparing races after sunset. Taking the Colorado soil record (run in Colorado altitude) Mile record back from the dastardly (ok he's pretty cool actually) Anthony Bruns of Denver; in 4:23 at the Mile High Mile in Boulder. 

Followed up by a couch surf in LA with his brother in-law and underage coaches, Erin & Julia, providing distinct instructions of 'You gotta win' at the Tracksmith Twilight 5000 in Los Angeles, coming across the line in first with a time of 14:55. Making it 3 decades of sub 15 5k's. Neil's committed to racing in much cooler albeit disgustinger conditions during this fall/winter cross country season.

Ruth Leibfritz braved an event put on by Lifetime Fitness which is admirable in itself!

I ran the Leadville Marathon on June 28th! I was aiming to finish in 6 hours, but it was closer to 6:40. I swear if I had trekking poles, I could have won the whole thing. But on the plus side, I saw a mountain goat at the top and didn't fall down. Will absolutely be doing it again, with more vert and downhill training.

New team member, Tim Allen, is easing his way into full Strider territory. Tim had a massive dilemma on his hands. I think he can sleep easy with his choice. 

“I signed up for the Sheep Mountain 50k in FairPlay. Trained, felt great, no injuries…..then my 10 year old nephew dangled a nothing included trip to Lone Duck Lake Campground In Woodland Park the same weekend. We ate hotdogs and s’mores and stayed in a real life cabin. No regrets. Additional summer runs are TBD.”

Gerald and Keri Romero:

You all don't realize that I get snippets of race info from Gerald, like I am communicating with the Zodiac killer. I finally have broken down and just put all his texts into AI to summarize what they have been up to: 

Gerald and Kari have been busy stacking up races this summer. Gerald ran the Garden of the Gods 10 Mile on June 8, finishing in 1:09:57. On June 7, Kari won the women’s race at the 6-hour Run the Sticks in Norton, Kansas, earning a big bottle of bourbon whiskey labeled “Do Epic Shit.” Gerald then tackled the Leadville Heavy Half on June 28, placing 1st in the 50–59 division, 7th overall, and reaching 4th place up to the turnaround at Mosquito Pass. From there, he kept rolling with the Vail Hill Climb on July 5 (7.6 miles up to mid-Vail), finishing 20th overall and 2nd in his age group with a time of 1:04:47. On July 20, he ran the Barr Trail Mountain Race in 2:05, winning the 50–59 age group and finishing 4th master overall—just behind three competitors still in their 40s.

Meanwhile, Kari completed the Mad Moose Pikes Peak Ultra 50K and the Sheep Mountain 50K on August 2. The following weekend, Gerald raced the Georgetown to Idaho Springs Half Marathon on August 9, where he won the 50–59 division, placed 16th overall, and ran 1:26. The very next day he was in Leadville again for the Trail 10K, where he won his age group on a course entirely above 10,200 feet, finishing strong after a brutal uphill final three miles. On August 16, Gerald added a 2nd place finish in the Cheyenne Mountain 10K, earning $75 and a Mountain Chalet gift card, while Kari ran the 25K event.

No one should wish ill will towards Adam Rich. But I ain't gonna lie, this is the best race report he's ever submitted. But as founding Strider, Logan Wealing , states "correlation is not causation", so I won't say that this report was because Adam was just in the hospital.   

Race Recaps

6/14/2025

Parker Father’s day 5k: 1st place overall 16:13

7/4/2025 Pueblo Firecracker 5k 1st Place overall (16:42) on a long course 3.19 miles. One of the most disorganized races I’ve run until I ran the Orenge Theory 5k this last week. Ran past the first turn around, had to catch back up to the leader while dodging all the other runners, then both of us almost missed the second turn. Ran to another turn around, then had to dodge all the runners again. Course then goes up one of the most steep and short hills I’ve ever run. 

7/12/2025

Cookie Chase 5k at Sloan’s Lake

12th!!!! Place overall, 15:45. Not a great day for me, but it goes like that. Got beat by two other masters’ runners and the winner ran low 14’s. Pretty humid day by Colorado standards and that crushed me a bit.

7/20/2025

Donor Dash 5k at Washington Park: 1st place overall 16:22 (5:12 avg)

Ok race, not the best effort by any means but a good race for an important cause.

8/2/2025

Run for the Ring at the CU Anschutz Medical Campus: 2nd overall 16:49 (5:19 avg) 3.23 miles.

Nothing great here, got to the race and felt terrible. Stomach was a complete mess and hurting. I knew warming up it was going to be a tough day. Led two of the three laps feeling like garbage and lost the race in the last 400 meters. Cool down felt just as bad. This was the race that showed me I needed to cut mileage a bit as my legs were tired and heavy on top of the stomach issues.

8/9/2025

Arapahoe Warrior 5k: 1st place overall 16:08 (5:10 avg)

Pretty fun but tough course. It’s my second year in a row winning the race. The last half mile is completely uphill which makes everything much harder.

8/17/2025

Race for Research 5k at Washington Park: 1st place overall 16:28 (5:12 avg) 3.16 miles

Ok effort on a very warm day. This was the race that I ran back in 2002 that introduced Rinne and myself to Wasington Park. It is a much smaller event then in years past, but another great cause.

8/23/2025

Rocky Mountain 5k at ATB Park: 1st place overall 16:46 (5:18 avg) 3.17 miles

Interesting course. I should have skipped racing that weekend as I was dealing with an ear/sinus infection combined with a severe tooth issue. It’s still good to get out and race even feeling under the weather.

8/31/2025

Orange Theory 5K: DNF!!!!!

There is so much I could say about this race as I’m now injured due to a completely, terribly run and unsafe event. Here's the news link.

Jeff Kasal ran an extra 50 feet at the end of his recent completion of the Silverheels where he placed 3rd overall, just so he could eclipse the elevation of Everest to finish the Elevations Challenge. Also taking the 'Local Legend' crown of most Silverheels finishes ever (several I assume) and is also purported to remain a family man (by upstanding metrics). 

Melissa Stepanowich also STRAVA'd the birth of a child. Not sure how STRAVA legally identifies that as one or two activities or is it possibly too politically thorny of a discussion for them to entertain. But congrats Stepanowich family.    

Zach Miller moved back home to Manitou Springs. Where his mail has been sent for a decade. He still conducts himself as a man living off inconsistent well water access but I am also familiar with the outage plagued Manitou Springs utilities infrastructure. 

BJ Karlik continues to taunt the lightly policed HOA rules of Rockrimmon and runs his dog off leash around a park smaller than Neil's cemetery loop. He also won the Striders last giveaway of a hat. So did Ruth Black. I have attached them ceremoniously wearing their prizes. 

Neither Snow , Nor Rain, Nor Gloom of Night

Move over USPS (well they might soon who knows) , the Square State Striders completed all manner of racing from mile to uhh whatever, in all manner of climate change jumble that could be stirred up.  

Jeffrey Eggleston

With continued distinct disregard for every tendon in his body Jeffrey has remained steadfast in his mission to train like a 20 year old 800m phenom.

After a racing hiatus due to a winter hamstring issue, COVID, and long weekends spent coaching high school track, I started very humbly with a coaches’ elimination race at the HOKA St. Vrain Invitational on May 9th. I ran 4:32.something with splits of 67-67-70-68, effectively setting the pace to get pwned on the last lap by every coach in Boulder County. The highlight of the evening was seeing my top runner crush my time and break our school record! Better days ahead (or behind?), but as the adage goes: “When there’s nothing left to burn, you have to set yourself on fire.”

BJ Karlik

BJ humbled himself at least which is something. 

I did the Greenland trail 50k. I should have trained better and used sunscreen on my arms. A friend of mine said “respect the distance.”  Next time I will. Running is hard. I’m sure I’ll try running again at some point.  

Andy Sherwood- Who is the only HS coach without summer off laced em up like he used to. In the mile fest at CMHS “I beat a guy on varsity at milefest. Does that mean I’m in our top-7 , Coach?”

Neil McDonagh- Bummed they didn’t have a weigh in for the Tortiouse and Hare, predict contest. I had tried to pump my pre-race weight carb loading for weeks. Thankfully we had a freak blizzard to slow all the big handicappers down. I was told that I won, but came across the line 2nd. Full disclosure.

‘I joined Andy, JT and minors of all ages over at the Milefest put on by Cheyenne Mtn high school. I wisely used a pack of JV runners at the start to gauge if I had started at the proper pace, which seemed to be 63 seconds for the first lap. Well if I had planned on running 4:12 for the mile , that would have been precisely on target. But alas I had a NDRE (near death running experience) holding on for dear life to complete my race in 4:38. Not sure I earned a banner hanging from the CMHS rafters with that one. 

My appetite thoroughly whetted, I took on all comers (who signed up) at the Springs All Comers Meet, hosted by Run Mental. The genius of a 2 event track meet is that its over in 60 min. The horror being if you signed up for both (all) the events. I did that. I spun 12.5 laps of the Coronado high track in 16:08, wishing for the rain/sleet/snow the previous versions of this meet experienced. Following it up about 20 minutes later with a 4:23 1500m, promising to never look back, lest 11 yr old Robert Stepanov will catch me. Or at least that’s the story my parents always told me before bedtime the night before races. “A young boy from the east shall kick you down if you show the slightest twinge of fear”  Mom, Dad, I prevailed, today. That’s the best I can hope for. (great photos from Explore With Media)

Sam Wood

Possibly the most normal event Sam has ever reported, maybe Sam will do the Neilson next month!

I finally took a break from being sick full time to run the Lincoln Marathon for the All-Guard Marathon Team trials. I was able to make the All-Guard team, which is a 2-year travel team.

Ruth Leibfritz

Whatever disgressions you are working through Ruth, I forgive you, its ok. You don’t have to do this anymore, your atonement is complete. 

Banana Slug backyard ultra year 2! April 25th. Didn’t go as far as I was hoping, but still made it one loop further than last year for a total of 16 laps/66.7 miles. The MVPs of the day were oatmeal creme pies, cheese quesadillas, and the Hamilton soundtrack. Can’t wait to do it again next year! 

Ruth Black

The timer has been started and I have taken the under on 18 mo before Ruth might have to give the family miler title up (we know she can beat Jared)

Nicole toed the starting line exactly one day after graduating Kindergarten, an envious accomplishment. In her first ever track race, she said “my favorite part was the people cheering, especially the girls at the finish line. Ella (4yo sister) didn’t really cheer me on, but she did follow me some. My breathing was hard. I feel good now.” When quizzed if she wanted to do it again next year, she immediately replied “No, I will be tired.” 8:35 on little legs will do that to you.

Ruth was full of prepared excuses, like the high-elevation hike 2 days prior and the poor nights sleep in the backyard tent… but she paced herself well to a 6:10 and will spend the rest of the day coughing.

Adam Rich: Whom I am certain ran triple the amount of races but I’ll allow it because he appears to be back on his usual vanquishing all challengers mode as of late.  Central Park 5k 1st 16:34

Donut dash 1st 16:00(

Dash for Detection 1st 15:55

Mother's Day 5k 1st 16:28

Colfax 5k 1st 15:55

Gerald and Kari Romero stayed in state for a change but kept up their frenetic pace of competition. Please excuse the disjointed report as Gerald sends me updates via CB radio. Spoiler he almost beat a child. 

April 26, 2025-- Cheyenne mountain trail race 7.8 miles

3rd overall.

Won 50 bucks prize money

Double header weekend

May 3, saturday 2025-- take 5 in the garden. I did the 5 mile road race. 3rd overall 1st master.

May 4th Sunday Colorado marathon weekend in Fort Collins.

I did the 10k

I got 3rd place 50-59 podium award. 4th master overall. 16th overall.

Kari did the 9.5 double take at take 5 in the garden and kari ran the marathon at Colorado marathon

1:32 Colfax half

Blue moon series #1. Utevalley park. 2nd overall

At blue moon I was leading until about half way then that 14 year old got me on the flat part and then I closed the gap back too about ten seconds again so I almost got him back

Kari completed north fork 50k this past Saturday may 31 in deckers

It was her PR of 7 hours 30 min

Hybrid Athletes: outdoor AND indoor running !

 Winter is for January good intentions and avoiding the  December credit card bill. The Square State Striders did an excellent job this quarter tending to their running obligations. We had folks running half miles to marathons. Let’s hear about it!

Ruth Leibfritz toed the line in Chaffee county, against the world’s best (and some other people I assume). 

Run Through Time Marathon - Salida, CO

Saturday 3/8/25

I signed up for this one with a few friends to have a longer "training run" for future ultras this spring. Finished in 5:23:30, which was better than I expected with all the elevation gain and some dicey terrain. Achieved my goal of not falling down. 

Courtney Dauwalter casually showed up and ruined my chance of placing first and breaking the course record - maybe next year... Overall, I enjoyed the course and all the views/snacks that came along with it!

Andy Sherwood, when not allocating apologies for unfilled potholes on Fountain blvd, snuck into the Rescue Run after Christmas. 

Rescue Run 5k- “I beat Cheyenne Mtn #3 girl. JT was working the race for EPSCAR so I had to run solo”

Jon Teisher ran the Mississippi Blues Marathon and another one in the upper Midwest. 

“You don’t like my reports”-JT (JT sends reports in via postcard and must be using media mail grade postage for the time it takes to get to Striders HQ). JT also mixed up with aging Masters Mid America USATF champs at UCCS in the 1500m.

Adam Rich has maintained his steady diet of front range 5k-ing(ish). Adam also has kept up a new Square State tradition, finishing second to Joe Gray. 

“Go slow, slower and lost to Joe Gray.”

Jeffrey Eggleston continues his Don Quixote quest of sub 2 min 800m. 

1/10/25, CU Potts Invitational, 800m, 2:00.41, 7th

Ran a lifetime best but ended up on the wrong side of 2:00. Running in a collegiate 800 is wild. Realized I may need to try bicarb and a speedsuit next time.

2/9/25, USATF Mid America Region Masters Indoor Championship, 800m, 2:05.17, 2nd; 1500, 4:22.29, 2nd

I knew 2 laps into the 800 that it was not my day (or preferred track) to go for sub 2, but did what I could to hang on. In a tactical 15, I followed a strong move by Neil at halfway to hang on for 2nd. Square State 1-2! The masters racing scene is a different vibe than college indoor racing.

2/22/25, USATF Masters Indoor Championship, 1500m, 4:01.22, 2nd

Gainesville was a trip. In the 15, Neil kept the race operating smoothly in 32s. I weaved my way through to the front for the final 3 laps to wind it up. The winner had a major gear shift with 300 to go and outdistanced us in last lap. We both closed in 30 and went 2-3. A cranky hamstring kept me from completing the 800m the next day.  

Kari and Gerald Romero used what I can only imagine was all their PTO bank this winter to travel to a litany of races from coast to coast. Delta Medallion level of finisher medals!

Gerald submitted a trove of photos, some oddly vulgar from a Vegas t-shirt stand (you had to be there). 

Rescue run 5k - 1st place 50-54. Jan 1st 

Dopey challenge - 5k, 10k, half marathon and marathon January 9,10,11,12 Walt Disney world 

Disney land 10k and half marathon February 1st and 2nd- california

Super half marathon downtown Colorado Springs 1:45 

Shamrock stampede 10k today in castle rock 
8 th overall
1st place 50-59 
RRCA CHAMPION 

Building my base up slowly. No speedwork yet. Low mileage. Doing a lot of climbing and trail. 

Getting ready too qualify for the xterra trail world championships at xterra Phoenix at the end of March

Neil McDonagh, tested the tendon gods in a sampler plate of events at the Mid America Masters Indoor champs. Completing a high school dual meet amount of events: 3000m (9:06) , 800m (2:07.4), 1500m (4:20.5) and finally at 4x800 relay. 

‘Luckily I was only able to conjured neurotic injuries from this meet prior to my return to Florida (a state I was once a registered voter). Florida smelled as I recalled. The top notch new indoor facility in Gainesville exceeded all expectations and made for a series of great races at the Masters Indoor National Champs. Chasing Jeffrey and other speedy 40+’s all the way to the finish of the 1500m /3rd (4:01.5). Finished off almost catching my freshman high school PR in the 800m /3rd (2:00.1). After being marked safe from the South, I took a detox and raced the ever popular 7k distance at the Running of the Green (Denver) chalking up a 21:49 (5th overall). Can’t wait to impress everyone at the work water cooler with that time!”