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Sent: Thursday, January 24, 2002 3:52 PM
Subject: Incline Club V6 LR #10
Howdy ICers,
Just like that we are getting ready to knock off #10 for the season. If we can get another big group this week we will have gone the whole month of January with groups of 70 or more!!! As a result I am hearing that more and more people have someone to run with at their OWN pace. Awesome! Touching on the “group” concept from several newsletters ago I think that a couple of people running at their OWN pace is far better than whole groups trying to run together where those in the front are having to run too easy and those in the back might be pushing too hard. Stick with your own pace and learn your own rhythms and you will do much better come race day!!! The club concept comes in when you realize that there are 70+ others out there hurting just like you are:-)
Last week I left off a member of the webteam: Sid Rubey. Sorry Sid. In addition we have added Robert Ronas, Mike Foster and Stephen Mitchell.
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NEXT RUN:
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Sunday, January 27, 8:00 a.m. meet at Soda Springs Park
Run out the Ute Pass Trail and turn right and then cross Hwy 24 and do the
Waldo Canyon lollipop loop in the clockwise direction. Cross back over Hwy
24 (be careful) and CONTINUE UP LRR and return via the Barr Trail using the “J” pipe option. 2.5-3.5 hours. If it would take longer skip LRR and return
via the UPT or skip Waldo and do the LRR loop.
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ICers WRITE:
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Several write:
Did you see that dead dog on Rampart Range Road? What happened to it?
(MC adds: No, I missed it. However several offered up some theories:
Mountain lion, stuck by car, shot (by gun) from car, shark. I guess that
last one is because the reports put the state of the dog as, well, not
pleasant!)
####
ICer with a perfect streak writes:
What is the “rule of thumb” regarding dogs on the Sunday run?
(MC adds: This is a great excuse to remind the newbies and oldbies alike of the current K9 rules. For safety reasons 1st, and cleanliness reasons 2nd we stopped counting dogs at the runs after the March 26, 2000 run. Now the “rule of thumb” is that if you want to run with your dog you need to start before or after the main group (helps with “dog freak” in large crowds) and have your dog on a leash until you hit trail. Clean up must be done in the city park and on the city streets and sidewalks. Therefore while we have not really banned them we are tying to encourage responsible dog etiquette. In other words if you are not willing to scoop the poop and stay out of the other runner’s way leave your dog at home!)
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XXX writes:
I am very interested in running the PP Marathon this summer, and the club is
obviously the way to go to train for it. However, I’ve been laid up for a
few months and your club’s workouts seem daunting, to say the least. I feel
like I have to train in order to run with you guys! I would imagine that
there are a variety of ability levels at your Sunday runs. If I showed up
for your run this Sunday, do you anticipate that I would find some
rear-of-the-pack runners? I don’t want to waste anyone’s time by going out
there and getting my rear wiped up and down Waldo Canyon.
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XXX writes:
I have been reading about the Incline Club and am considering coming out and
trying the club. I am training for the Barr Mtn Trail Race and the Pikes
Peak Ascent as well as the GOG. Wondering what the various minute per mile
paces are for folks who show up. My goal race pace is normally a 9 minute
mile, so I have been doing my longer runs around 1:30 to 2 minutes per mile
slower than that. What distance are you running now on the Sunday workouts?
Thanks for any input.
(MC adds: I get a lot of these e-mails so I thought I would put up a couple from this week so you can see the perception people have of the club. We do seem to have a hard core image and in fact part of that is just plain true. However we could all work on spreading the word that while we are hard core we are hard core at ALL abilities. At any rate, I replied something to the effect of: “The first thing you need to know about the Incline Club is we don’t go by pace or distance. We go by time. Right now we are trying to run between 2.5 and 3.5 hours total. We have people out there who just make the PPA/M cut-offs and we have some that are very fast. The last two weeks we have had more than 75 runners at each run so suffice it to say there is mostly likely someone at your pace!” and “We got plenty of BOP (Back Of Pack) runners and like I always say: Get out now because the group is only getting farther ahead!” Both runners said they would show...)
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ICU (Incline Club Ultra) REPORT:
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Keith Grimes reports:
A few of us are starting at 7:00AM sharp at Soda Springs park and running
over to then up, Rampart Range Rd to the overlook. The overlook is almost 6
miles past the Williams Canyon turnoff. We will take a trail from the
overlook and come out onto the Waldo trail. From there, we will either come
back Ute or continue up Longs and back on Barr trail, depending on snow and
level of fatigue. Anyone interested in joining us, just show up a little
before 7:00 and be prepared for a long run. Estimated time, if you were to
come back on Ute, is about 4 hours.
####
Rick Hessek reports when asked about the ICU’s new trail off of RRR:
It is somewhat over grown for the first 1/2 mile. You catch up with the
trail on the left side (East) of the overlook. There are carnies (Whatever
you call those rocks in a pile that are used to mark the trail) people
placed to lead the way for that first 1/2 mile. Once down the trail 1/2 mile
it is surprisingly well defined. What is discouraging about that run is that
the overlook on the way up seems to never come. There are several
switchbacks before you reach the overlook and each one you think “ok, right
up here is the overlook.”
(MC Adds: Can someone collect names and stick the list under Rick’s or Keith’s windshield wiper? Have fun!)
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BEST EXCUSE REPORTS:
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MIA #3 report:
Thanks for checking in on me...I was just not able to make the run
last Sunday :((. I had a really bad tension headache for about 3 days in a
row, which pretty much incapacitated me...anyway, the running is going well
this season. I am ‘officially’ in training for Leadville T100 (again). I
am also feeling very good about the Sunday runs. I have completed 6/7 of
the entire prescribed course + adding an extra loop when we do Waldo. This
level of training is already paying off, as I am realizing the benefits in
my fitness level. It does take me much longer to complete the course, as
compared to the others who do the entire route, but I am not interested in
time right now. I simply want to start, complete the course (add extra
mileage as needed), and finish feeling good. So far, so good.
####
MIA #4 report:
Well, if you’re taking best excuse reports, I can usually manage some good
ones. I was very sorry to miss Jan 13 because the trail sounded good but
then Jan 20 does too. So why wasn’t I there?
Because....on Friday Jan 11 I woke up to a tremendous headache, which is rare for me. I took an Advil and it had no appreciable effect, also rare. Someone gave me two Advil Migraine pills later in the afternoon, again to no avail. When I lay my head down on the pillow Friday night, it physically hurt (low moans of pain were emitted). Saturday morning my head still hurt. My husband offered me his leftover Vicodin from a Dental appointment--I demurred since I had to watch two 3 year olds and had no idea what the effect would be. I was starting to worry though and called my Doctor’s after hours nurse who asked enough questions to determine it wasn’t meningitis (a relief but my head still hurt). She suggested the after hours clinic if the pain didn’t go away. Saturday night I took two more advil and a Claritin (hey maybe my allergies, my sinuses...) and went to dinner and had a margarita. My head still hurt a bit but overall I felt much better than I had since Thursday night. Sunday morning when my head still hurt, with visions of dire medical diagnoses dancing in my head, I decided to forgo the pleasures of the IC and head down to Penrose After Hours Clinic. The ER Doc, after asking numerous questions, finally asked, does it feel like something is coming up from the top of your neck and grabbing your head? Well, yes, it did! Aha! He says: you have occipital neuralgia! Well he was smiling when he said it so I figured it was survivable. It turns out that due to sleeping in an odd position or stress I may have caused my neck muscles to spasm and compress my occipital nerve causing the headache which would remain until the muscles relax. He said alcohol wasn’t a bad way to go but offered me a free sample pack of...Vicodin...to the amusement of my husband--oh but that’s an either/or choice between the alcohol and Vicodin---NOT TOGETHER! A few days of rest, medication, yoga, meditation, etc and I feel much better. I actually think the run would have helped to relieve stress if I had survived it.
So...my final question... if the excuse is good enough can I get an “E” or something.
(MC adds: Gee, these were not too funny. Actually they were kind of depressing! I was hoping for “my dog ate my shoe because he can’t come to the run” type stuff. No “E"s, but if they are funny the rest of us will laugh at your expense:-)
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R REPORTS:
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Gordon Barnett reports:
San Diego Marathon — Carlsbad, CA — January 20, 2002
Elevation: 93 (highest point at mile 12: 150 feet above sea level)
Temp: 50 (start) 65 (finish) Clear skies with minimal sea breezes.
Goal: 3:25:00 to qualify for Boston. Run negative splits.
Actual: 3:25:30
Overall M: 132
Age Group: 45-49/16
Pace: 7:50
Splits: 0:45:11 (10k) 1:37:32 (Half) 2:29:30 (19.6)
Overstating the obvious: It was close.
Felt really good and relaxed at the start, the first mile was a gentle uphill then generally flattened out with a long gradual hill at mile 12. The marathon course was an out and back following the coast highway and running parallel to the ocean. Very picturesque. Settled into a good sustainable pace and ran a 3:15 pace through the first half, with the exception of Mile 1, I hydrated (1-2 cups H2O) at each water station which were at every mile point along the course. I had dissolved a gu into a water bottle which was gone at the gun. Great group of volunteers manning all the stations, with a variety of local musical bands throughout. The spectator support seemed little or non existent, I guess given the location people had other stuff to do on a Sunday morning.
Through the first half I felt strong, and confident with my pace. At mile 15 I felt my left quad tightening slightly, not familiar with this sensation I slowed my pace a bit and tried to run through it. I made sure to keep drinking at the water stations, staying away from the concentrated Gatorade and going with H2O. By Mile 20 both Quads — and now my left calve — were growing increasingly tighter and painful. I usually slow or even quick-walk the water stations, but I ran through the final ones grabbing H2O, drinking what I could, afraid to stop because I wasn’t sure I’d be able to turn my legs over again. The final 5 miles were the hardest I’ve run in recent memory. I tried following the club mantra, ."..when it hurts, speed up!" This only worked in short spurts, and could see that I was slowing with each mile. The uphills eased the pain in my legs, but increased with every downhill, the thought of the finish line didn’t help — knowing the final mile was downhill. I finished giving it all I could, and even managed slight sprint at the finish line.
Hobbling through the finish area, my thoughts were to find Carole (best support crew — ever) and the massage tent. Met Carole at the designated meeting point and started our way (slowly) to the massage tent. I felt a hand take my arm, which turned out be a girl from the medical tent. She immediately turned me around and escorted (supported) me into the medial area. Several ice packs and several welcome — although painful — leg massages later, I began to feel better — all the while being force-fed liquids. As I lay there, I had visions of Matt after the PPM with intravenous needles sticking out of both arms.
Overall I was pleased with my results, a marathon PR by over 7 minutes even with seizing up over the second half. Looking back I think I may have gone out too fast, but after usually kicking myself for not going harder I wanted to give it my all. I did.
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Jonathan Veteto reports:
Breckenridge Snowshoe 10K — Breckenridge , CO — January 20, 2002
The trek to ten-mile was my first attempt at a snowshoe race. There was a 5 and 10k, I did the 10. The course started with on a downhill and thus, finished going up. The 10k was 2 loops, the second I thought was lots easier than the first, as a lot of snow had been packed down. After the first couple hundred yards, the course narrowed to single track through the woods south of peak 10. Lots of snow, if you got outside the ‘track’ it was entirely possible to end up to your waist in snow. Passing on the sides was an sketchy prospect at best. The start elevation was 10,232 we were told, and I couldn’t say where we went from there. Up and down. Temp was about 4 or 5 degrees when leaving the car, but sun did bless us with a smile eventually. After the race, the ski area actually provided a breakfast brunch type thing with free juice and such. When was the last time *anyone* got anything free at a ski area ? Pretty cool. Lots of fun people were there, and it was a really friendly environment.
It was hard to pass anyone on such a narrow course, at times it seemed that there was 24” of snow on either side of the track. But it was magnificent to run through the woods in the snow. Had a blast. Lots of up and down, I think the hilly runs are paying off. The uphill finish was a good thing. I think progress could have done much better had I been experienced in what to expect. Oh well, no Jedi am I on the snowshoes right now. Next time. Finished in around 57 minutes, didn’t check exactly. Ran into several people I had meet on the Colorado relay, but didn’t see anyone from home there.
The company who puts on the race is great adventure sports. They also sponsor the imperial challenge winter tri and the hell in the high country bike race. Done several of their events and would recommend anything they put on. Great people and a lot of fun.
Hope you guys were warmer than I was.
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Brian Eldgrige reports:
World Golf Village Half Marathon — St. Augustine, FL — January 12, 2002
This was my first 1/2 marathon and what better place to do it then at sea level on a course that had virtually no elevation gain. The race was point to point starting at the courthouse in St. Augustine and finishing at the World Golf Village. The course itself was extremely boring. The only change in elevation was the result of an overpass going over I-95. The weather was pretty nice though. By race start at 8:00 am it was in the mid 60’s and partly cloudy. My goal before the race was to run faster than 1:30. I’ve been training to run a marathon in April so I wanted to use this race to test my fitness. My main objective was to try to run as comfortable as possible and try to work on pacing. I always have a tendency to follow faster runners and go way to fast the first few miles. Probably comes from my cycling background where getting dropped is a bad thing. True to form the gun went off and I found myself trying to keep pace with a small group that went through miles 1 and 2 at a 6’ mile pace. I spent the next mile trying to convince myself I could hold this pace for the next 11 miles but then I came to my senses and dropped back to about a 6’ 15” mile pace for the next several miles. After about mile seven or so I decided to forget about the pacing and rather concentrate on my form. Before I knew it the finish line was in sight. Amazing how short 13.1 miles feels after doing 2.5-3 hours on Sundays. I finished in 1:24:28. It was good enough for 10th overall out of 192 and second in my age group. There’s no doubt that the Sunday long runs have given me a lot of strength and endurance. I was amazed at how the miles flew by and how good I felt at the finish.
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WWW POST:
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1/20/02 75 more came out today for our first Rampart Range Road run. There
was another wicked wind today and if you were lucky it only slowed you down.
Those in shorts may have gotten more than they bargained for. As usual RRR
was in good shape and it was nice to run on something not quite so steep for
a change. Many commented that it was nice to get into Williams canyon
however so they could get out of the wind. Those on the deluxe tour took a
right up into Waldo while the rest took Williams all the way back to the
park.
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Go out hard, when it hurts speed up...
Matt Carpenter
www.skyrunner.com
Barr Trail Mountain Race
www.runpikespeak.com
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