Previous | Next | 2002 Index | Newsletter Index
Sent: Wednesday, May 01, 2002 11:21 AM
Subject: Incline Club V6 TH #4 LR #24
Howdy ICers,
So far 179 club shirts have been ordered. For those of you who have not placed your order there are only 5 days left to do so because Sunday is the last day. http://www.inclineclub.com/shirt
One thing that is really important to me about the Incline Club is that we try to give back to the mountain. This is the reason we adopted the top mile of the Barr Trail and soon we will be back at it. This Thursday we will have another chance to help out the trail after our workout. The Barr Trail crew is planting about 20 yuccas on the lower to middle Ws to help with erosion and prevent people from cutting the switch-backs. After our run on Thursday I am asking for volunteers to meet at the top of Hydro Street to help carry either a yucca or some water for a yucca. Yes, this can been done in place of the Hydro Street Hill repeats;-) If you don’t do the Thursday runs and just want to help with the Yucca haul meet at the top of Hydro Street (the Barr Trail parking lot) at 6:30pm.
Awesome record of 80 runners last Sunday — thanks for coming out!
###############################################
NEXT RUNS:
###############################################
Thursday, May 2, 5:30pm — Soda Springs Park
Warm-up to Hydro Street. Tempo run up the Barr Trail for 30 minutes or to No Name Creek whichever comes first. Run easy back down to Hydro Street and do 4 Hydro Street hill repeats and/or the yucca haul!
Sunday, May 5, 8:00am — Soda Springs Park
Run up the Barr Trail to the Bottomless Pit turn-off and back. 2.5-3.5 hours. If it would take longer turn back earlier trying to get to at least Barr Camp.
###############################################
ICers WRITE:
###############################################
Daiva Cooper writes:
If coming down from Barr Camp, where is Bob’s Road??? I am hoping to make it at least to Barr Camp this Sunday but the downhills kill my knees after about 5 miles.
(Matt C adds: On your way up, 1.1 miles after No Name Creek, Bob’s Road will be on your right. A few feet after you pass it you will start your first real downhill on the way up after No Name. Therefore on your way down you will pass by the 7.8 mile to the summit sign and .4 of a mile later you will run up a long uphill and Bob’s Road will be on the left. It is rather hard to spot because the vehicles try to park away from the trail. But after about 20 yards the road is very obvious. Please see the LRR map on the Incline Club website to see how it all ties in as far as Bob’s/ No Name/and the J pipe.)
####
Mark Cafiero writes:
I ran my first run with your club last Sun and have planned on making it this coming Sun, too (I live in Boulder). Are there any ICers in Boulder? The engine in my Jeep is about to bonk out on me after 150(k) miles of life. There’s gotta be a bus that goes from Boulder to CS, but I haven’t found it yet! Just trying to find some options.
(Matt C adds: After I let Mark know I would post this in the newsletter I got this e-mail from him which just might qualify for the ultimate diehard award:
##
I got my ex-girlfriend to drive me to Denver, where I took a Greyhound to CS (eeew!). It worked and I made it to the run, but I never want to take a Greyhound again!
##
Now that is true dedication!!!)
####
Fred “over the top” Wright writes:
I was thinking about your comments regarding people starting their 60 sec. on, 60 sec. off speed w/o too fast. Would it make sense to start the w/o with 60 sec. easy? Then the w/o would be easy — hard — easy, the reverse of the current way. I see two benefits: the first 60 sec. would get people most of the way up the first hill; and the final minute of the 30 minute spell would be hard. At the moment, with the last minute easy, a number of people complete 29 minutes, hang out a few, and start down. Just a thought, I don’t want to change things unnecessarily.
(Matt C adds: Actually Fred I think your suggestion would in fact result in a better workout, especially for the newbies. However, the goal of the training runs is better races, not better training runs. I WANT people to get the feel for being on the starting line with some pressure on them. This is a great way to simulate the conditions that will be encountered at the races in that if we mess up there are consequences. Now, if we could convince races to start out with a minute of slow that would be one thing;-) Also, my concern for going out too fast is geared more towards the tempo run and not the 1 on, 1 off workout. In fact, it is the on/off nature of that workout that allows those with bad pacing skills to get further than in their tempo run because a rest gets forced on them. In the tempo run there is no rest and it all depends on proper pacing — something that hopefully a few painful encounters with oxygen dept will quickly teach. This trend is the same every year and after about 3-4 workouts people start to get it. Next, excellent point about the 29th minute. I did not know people were stopping at the end of 29. I will try to clear that up before the workouts because I want people to finish with an easy minute as sort of a forced cool down.)
####
Randy Lindsey writes (after I asked if he took pictures after his fall)
Thanks for asking about my fall. I haven’t had one like that in about 18
years, when I fell running down about 2 mi. below the summit.
This one was somewhere above Bob’s Road. Just some really great abrasions, especially on the back of my left hand. Nailed my nose also, and got a fat lip, but it’ll be OK. It was one of those quick falls where I didn’t even know I was going down until I was about half way there. Hit and slid on the gravel (fortunately there were no large rocks there), then my head snapped down and planted my face firmly in the dirt. Came up with all my teeth, so I consider it a success overall. 3 IC’ers came along shortly afterward and helped me clean up. Glenn Ash even supplied a band-aid for my nose. Thanks guys!
Yes, I did get a picture (on film alas, so there will be a delay). Made Jacquie take my picture first thing when I got home. I’ll send it after the pictures get developed.
####
JD VanLanker writes:
Rich Muzzy’s wife is also pregnant. They will be having their 2nd child,
gender not determined til birth, on or about Sept. 24.
(Matt C adds: That is 7 ICers expecting now:-)
###############################################
R REPORTS:
###############################################
Stephanie Jenkins reports:
Race = Cafe to Cafe 100
Location = Arvada, CO
Date = 27-28 April 2002
Distance = 101.2 miles
Goal = finish and have fun
Results = finished as a group
Website = http://ultrawalk.com
General = A 100 mile (101.2 actual) ultrawalk that started with a 4.7 mph pace and ended with an overall average of 4.07 mph. At mile 80 we were only 8 minutes behind schedule which we made up for by shortening one of the scheduled stops. We had made a decision to finish as a group so we slowed over the last 21.2. Much of the course was over city trails (concrete) and it took it’s toll on my hips. Feet weren’t any worse than everyone else’s. I had plenty of leg strength, in large part, I believe, to IC runs. Temps ranged from lows in the 30’s to high 70’s. There were Aid Stations about everyone 2-3 hours so prep before departing was important since access by my “crew” (Joel) was limited on the course.
Right = POSITIVE ATTITUDE and NOT GIVING UP Changed eating habits a year ago to high carb, low fat primarily vegetarian diet, proper hydration, having a race day strategy, and support crew. Training on hills
Wrong = Changed eating pattern around mile 50. Ate food I don’t usually eat and paid for it immediately and the next 3 hrs with nausea and vomiting... Forgot some tips 1. what you do in the beginning of the race is what you should do throughout 2. don’t eat something new during the race not training at all for terrain race was held on (city concrete trail
####
Joel Jenkins reports:
Race = Cafe to Cafe 100
Location = Arvada, CO
Date = 27-28 April 2002
Distance = 101.2 miles
Goal = 30 miles
Results = 13+
Website = http://wsmr.army.mil
General = This is as much a race crew report as it is a run report since I did both. I went with the intention of being Steph’s crew and planned on doing an out-and-back with the group and the night loop. Since Steph was the only person with a crew and I started providing foot care and crew service early in the race I wasn’t able to do what I intended. I was able to do the night loop, started at 11:15 pm and went until 2:30 am. Almost all concrete trails. Started out relatively warm but temps dipped sharply when the cloud cover left.
Right = Took a good mix of medical supplies and was able to provide much needed, and greatly appreciated, assistance to all the race members. This group was the most thankful group I’ve ever supported, they took nothing for granted.
As a member of the race group I didn’t overdress at the start of my leg so I was stuck carrying a lot at the end (which I tend to do).
Wrong = Now I know that I could have carried what I needed to continue my crew duties (primary function). Next time I will.
Other Stuff = This is a GREAT first time 100 miler. It is very low key, competition between the racers is really non-existent. The goal of the race is to finish, period. The group dynamics reflected the fact that half the group were eco-challenge type race veterans and all those that did finish crossed together.
####
Gordon Barnett Reports
Race = 106th Boston Marathon
Location = Boston, MA
Date = Monday, April 15, 2002
Distance = 26.2 Miles
Goal = To Run Boston
Results = Chip Time (Net): 3:38:36
Website = http://bostonmarathon.org
General =
Start: Hopkinton, cool (high 40’s) with low clouds, mist in the air.
Finish: Boston (predicted 80’s) Actual: 75
Course Elevation: 500’ mile 1, 0’ mile 26.2
Goal: To Run Boston
Sunday April 14th standing on Boylston Street, watching the scaffolding being constructed for the finish line, shivers racing up at down my spine. Looking at the media crews setting up and testing their equipment, it was unbelievable that in a little more than 24 hours I would (hopefully) be running past this point as I finish my first Boston Marathon. My wife Carole (best support crew - ever) and I are fortunate to be in the company of Harold and Andrea Hatch, Sarah Hatch-Wright’s father and mother (Fred’s in-laws.) Harold and Andrea were very gracious, offering to have us crash at their Charles Town walk-up. Harold coaches the M.I.T. girls track team, and Andrea just happens to be the only woman with a streak of 25 “official” Boston Marathons. (She actually has 26 - but her first was not recognized.) Who better to show us Boston, provide a background (and valuable advice) to the 26.2 miles I had previously only dreamt about running? The temperature Sunday was in the 80’s with more of the same predicted for the next day, Patriot’s Day and the 106th Boston Marathon.
Spent a surprisingly restful night before an early wakeup call to get ready to hop the “T” to the staging area where the yellow school buses were lined up to take some 17,000 participants to the Athlete’s Village in Hopkinton. The morning was cloudy and cool with a light drizzle - tapering from a fairly heavy rain overnight, as Andrea and I made our way to the subway station. Sitting on the bus as we made our way out to Hopkinton, the rain subsided and we learned that the forecast had changed! Cool with fog and showers at the start then clearing in the afternoon - but with a high still in the 80’s for the finish.
Eventually arriving at the drop off area, the bus made it without the driver being bribed to pull over for an unscheduled pit stop. Note:1 Be prepared to be on a bus (with no restroom) for close to 1.5 hours. We walked about 1/2 mile through sleepy Hopkinton streets before entering the secured area that would be a temporary city of tents, and tarps for 17,000+ fashioning the latest in plastic trash bag apparel, “who are you wearing - Glad?” Note: 2 Bring warm-up clothes, shoes and socks that you aren’t running in, plenty of hydration/nutrition, and even more bags or the Boston Globe to sit or lie on, while you read the latest race day coverage. Organizers have a great set-up for sweat checks, dropping your bag with bib number on sequentially numbered buses for pick up at the finish line. Bagels, coffee and water are plentiful, but served in little paper cups. The information tent has Vaseline, and felt markers to write your name or message somewhere on your body and will be called out from the crowds lining both sides of the 26.2 miles.
From the main stage came speeches, music and introductions. Old John E. Kelley was introduced to the masses. This guy is 94, no longer competes in the marathon but still looks like he could run a sub 4 hour! Note 3: The shortest lineups for the porta-potties are at the village entrance by the two huge water tanks. I notice some people coming out of the “facilities” only to go right back into line. Note 4: This is a good idea!
Count down commences. At 11:00 with 1 hour to go, people start their pre-race routines and begin making their way back through the streets to the starting corrals. This time the streets are now awake with locals some already handing out fruit and water. One house has a white bed sheet stretched out on a table, people gather around to sign their names. On the porch are sheets with signatures from past years fluttering in the breeze. At the start line. Corrals hold 1000 runners that are pre-designated according to your qualifying time, and correspond to your bib number. The blue and yellow banners that hang from street lights summed it up. “If there is such a thing as hallowed ground to a runner - you’re standing on it.” Introductions from the starting line. Last year’s winners, Lee Bong Ju from Korea, and Catherine Ndereba from Kenya take their places. The gun (I think it was a gun) sounds! The Stones “Start Me Up” blares over the speakers... and everyone in my corral stands still. It takes just over 5 minutes of starting and stopping before reaching the start line, chirping loudly as thousands of computerized timing chips pass over.
Official Time: 3:43:28
Chip Time (Net): 3:38:36
Overall: 6882
Division: 2115
Winning Times:
Rogers Rop (Kenya) 2:09:02
Margaret Okayo (Kenya) 2:20:43 (COURSE RECORD)
Right = Kept the time on my feet Sunday at the Expo and hiking through Charlestown and the Old North End to a minimum.
Walked the last mile to the finish line the day before.
Went prepared to the Athlete’s Village (4.5 - 5 hours prior to the start including bus ride).
Didn’t go out too fast through the first four miles - downhill.
Powered through the up hills, easy on the downs.
2 cups: 1 H20, 1 Gatorade at each aid station (until mile 24).
Enjoyed the experience!
Sprinted the finish, smiled “breaking the tape".
High-5’d as many little kids along the way as possible.
Trained at a sustained marathon pace - distance, flat on pavement.
Twice weekly track speed workouts.
Tapered well.
Wrong = Held back until mile 16 — waiting for the Newton Hills and the infamous “Heartbreak Hill".
Ran too easy on the down hills.
Ran through the “Wellesley Girls” (see report).
Other Stuff = 0 - 10 Miles: Hopkinton to Natick
Elevation drops from 462 to 177 feet.
The first mile-and-a-half drops quite sharply. I listened to the sound advice I had received and held back on the opening down hill. Huge crowds lined both sides of Route 135, outstretched hands of kids of all ages looking for a high-5’s from passing runners. Water then Gatorade stations at every mile. They are conveniently staggered on both sides of the road, the station on the right appears first followed by the left side station several hundred yards up. This continues through the rest of the course. If you’re on one side, DON’T try and navigate the pack to reach the other side, if you aren’t trampled — you’ll burn too much energy getting across. The water stations further into the course become slightly dangerous with discarded cups, orange and banana peels. After the first four miles, the course becomes undulating terrain with good footing on asphalt.
10 - 13 Miles: Natick to Wellesley
Elevation drops from 177 feet to 137 feet.
This section includes a few mild hills — nothing too challenging. The road becomes slanted — I worked my way over to the center line — otherwise you’ll be running on an angle. Approaching the half-way mark you begin to hear a hum building in the air.
13 - 16 Miles: Wellesley to Lower Newton Falls
Elevation drops from 137 to 49 feet.
The hum grows to a loud roar, whistles, screams and the clanging of pots and pans. You’ve reached mile 13.2, the half-way point which is no doubt the loudest point of the course. Welcome to the Girl’s College at Wellesley. College girls hang over the barricades, holding signs, “KISS ME I’m From Texas,” KISS ME I’m from California,” one sign read, “I Don’t Care Where the Hell You’re From… KISS ME! Note 5: It is at this point that Steve Sargeant and Bill Ransom, will change their plans from running 26.2 - and call it day at a 1/2 marathon! Leaving the girls behind, you come to Lower Newton Falls. Other than the opening downhill, the drop here is the longest and steepest on the course. The decline lasts for about a mile and you can destroy your quads going too hard.
16 - 22 Miles: Lower Newton Falls to Cleveland Circle
Elevation Rises from 49 feet to 236 feet then drops to 147 feet.
I’ve heard this part of course referred to as “Killer Chain,” which is fitting because of the series of up hills (and down) culminating with Heartbreak. I powered through the inclines, passing a number of runners, and relaxed on the declines. I didn’t find Heartbreak too challenging, I did find the sharp decline that runs past Boston College much more punishing! In hind-sight, I probably should have pushed the downhills more.
22 - 26.2 Miles: Cleveland Circle to the Finish
Elevation drops from 147 feet to 20 feet (or less).
This section starts a gradual downhill. The crowds become even larger as you get closer to the finish. There are areas where people pinch into the course causing the road to narrow. This was the first marathon in which I’ve run that you never seem to break free of the pack… you are always running in a crowd. Note 6: I found out later that a 28 year old woman collapsed in this section, and later died in hospital. The course becomes flat, with a slight incline on Hereford Street. The most amazing sight comes into view as you turn the corner from Hereford on to Boylston Street... the finish line! I don’t remember this last 1/2 mile. I felt almost numb, even the crowd roar seemed to be on mute. I think I was smiling as I crossed the finish. I felt awesome, a little tightness in my quads, but nothing serious. I walked through the finishing area returning my timing chip, received my medal, and retrieved my sweat check from the numbered bus before meeting Carole (best support — crew ever) and Harold at the designated “family meeting site".
Anyone wanting the ultimate marathon experience must run Boston! I have never witnessed anything like this before, from the Expo through the finish at the John Hancock Tower. This is without a doubt one of the most well organized marathon events in existence. I later heard that this Boston was the 3rd largest in it’s long and illustrious history.
###############################################
WWW POSTS:
###############################################
4/28/02 Sun: A new Incline Club Sunday attendance record was set when 80 came out for the weekly trek on the Barr Trail! We started off in a rather dense fog but it broke right about No Name Creek where we were treated to blue skies and lots of sun although the wind was a tad nippy. About 6 made the top today to find that quite a bit more snow has melted in only a week. Also Craig has been out with his shovel again and made some of the sections even better.
4/25/02 Thur: 59 came out for our 2nd set of 30 minutes of 1 minute hard, 1 minute easy. Several that I spoke to said they got past the point they did two weeks ago and felt much better doing it thanks to better pacing. The trail is dry and dusty and I imagine it is going to get worse before it gets better. As always Hydro repeats rounded out the day.
####
Go out hard, when it hurts speed up...
Matt Carpenter
http://www.skyrunner.com
Incline Club
http://www.inclinclub.com
Barr Trail Mountain Race
http://www.runpikespeak.com
presented by Pikes Peak National Bank
Friends of the Peak
http://www.fotp.com
Top | Previous | Next | 2002 Index | Newsletter Index