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Sent: Tuesday, April 13, 1999 2:38 PM Subject: Incline Club V3 TH #2 LR #21 This Thursday, April 15th 5:30 p.m. meet by the Fountain on Spring Street. No parking in COG parking spaces (practice park #2) 30 minutes of 1 minute hard, 1 minute easy from Hydro Street up the Barr Trail. I pasted the info from the FAQ about this workout at the end of this message so that you can save another trip to the www site. However for those who have not seen it the www version has heartrate graphs to go along with the text. http://www.skyrunner.com/incline_faq.htm. Friday, April 16th the COG opens. Sunday, April 18th 8 a.m. meet by the Fountain on Spring Street. No parking in COG parking spaces (FOR REAL)! Go out the Ute Indian Trail and at the “T” take a right down the service road. Look both ways and cross Hwy 24 and then run the Waldo Canyon loop clockwise. Look both ways and cross back over the highway and head up Longs Ranch Road until you meet up with the Barr Trail at No Name Creek. Then head UP the Barr Trail for about 100 meters and turn left and head out to the water pipe bridge. Do not cross the bridge but head UP the road until it turns into a narrow trail. This will connect back into the Barr Trail. Run down the Barr Trail back to the parking area. 3 to 4 hours depending on speed. No parking in COG parking spaces ! **** Thank you for not parking in the COG spots last Sunday. Even though it was a “practice park” everyone got the message and I for one learned you have to arrive a little early unless you want to end up parking at the Barr Trail trail-head. If you do end up parking up there please still try to get down to the main group so we don’t end up waiting on people who are waiting on us to run up to them. I realize things will get a little crazy now that the club is getting 30+ people at a workout but bottom line I want to be able to assure the COG that if they are having any problems with parking that it is NOT because of our group! **** Your demands have been met! Some of you were not too happy about my proposal to combine the Thursday and Sunday workout boards into one board. It seems that some of you are darn proud of your “star streaks” and did not want to blow them apart because you could not make the Thursday runs. Still others who can not make the Sunday runs wanted a chance to have their own “star streaks.” Streak on people — there are two boards:-) **** The big thanks to Neal and Teresa T for putting together the breakfast buffet for us from the side of their VW van. For those that missed it — well you missed a good one! **** www post: 4/11/99 Some great weather brought 33 people and 4 dogs out for a run up to Barr Camp and back. After she finished her workout Teresa T set up a huge breakfast buffet. Pancakes, muffins, bagels, fruits and drinks were just some of the highlights that Neal T and Teresa T put together for the club. Now this was style:-P This gathering also smashed the old club breakfast record of 15 with 25 people (plus a few of the K9s) taking part in the feedbag. Club records: # of dogs on a run: 7 # of people to show for breakfast: 25 # of people on the Incline: 23 # of long runs in a row — Glen Ash: 24 # of people to show for breakfast: 25 # of people on a Thursday: 27 # of people at a party: 30 # of people on a Sunday: 39 # of members in a race — Pikes Peak A & M: 44 # on e-mailing list: 118 Incline Club Page: http://www.skyrunner.com/incline.htm Incline Club FAQ: http://www.skyrunner.com/incline_faq.htm Incline Club Mosaic Game: http://www.skyrunner.com/game/mosaic_intro.htm This e-mail: http://www.skyrunner.com/incline_mail.htm Go out hard, when it hurts speed up... Matt Carpenter www.skyrunner.com >From the FAQ: 1 minute hard, 1 minute easy for 30 minutes starting at Hydro Street and running up the Barr Trail. This is a very demanding workout and unfortunately it is also very hard to master! What is important is to keep the hard minutes the same quality by learning to adjust your easy minutes. Because there are 15 hard minutes pacing is very important! The first hard minutes are not all out. However, by the 10th or so the effort seems to take effect earlier and earlier into each one with the last ones feeling like they are all out even though you are running the same pace as the first ones. As the graph shows I was able to get very close to the same effort pulse and recovery pulse all 15 times. More common - until you learn your body - is that as the minutes pass you will have to do the easy minutes easier and easier in order to keep up the quality on the hard minutes. Further, in the early season the easy minutes may have to be done as a walk. However, over the months as fitness is gained there may be an almost imperceptible difference between the pace of a hard minute and an easy minute and the easy minutes will not deteriorate over the course of the workout. Again looking at the graph you can see the very narrow range - 10 beats - so I am not slowing much for my recoveries. Generally, a runner will come within 1 to 5 minutes of the spot where they get on their tempo run. It just depends on how much the runner has to slow down on the recoveries. However, by definition you should NOT get to the same spot. Doing so would indicate that the runner 1) is not having enough of a variation between the hard minutes and easy minutes or 2) the runner is going out too hard on their tempo run and has to slow down toward the end - as in dying. Usually it is a combination of both and they get further up the trail in the 1 on 1 off workout because they get recoveries to make up for their lack of pacing skills. You can see using this graph and the graph above that I was 55 seconds off my tempo run to No Name Creek. In both cases my split at the top of the W’s was just under 60% of my time to No Name Creek (59.37% to 59.23%) - again pacing is everything. The purpose of this workout is to gain speed on a hill and to learn our body by going in and out of oxygen debt.
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