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Sent: Wednesday, May 08, 2002 2:15 PM
Subject: Incline Club V6 TH #5 LR #25
Hi there ICers,
Let me start with a huge THANK YOU to all who helped with the Yucca planting on the Barr Trail this past Thursday and Sunday! We hauled 20 Yucca’s to their new home on Thursday and took them 60 bottles of water to drink on Sunday. Thanks to the Incline Club I think they have a fighting chance to make it:-) Along the same lines as helping the trail, a couple of us did some trash clean up on the summit Sunday in our adopted area. That too is looking incredible thanks to the club’s efforts over the past 2 years. It used to be you did not have to go too far to fill up your garbage bag but we have done such an awesome job it is actually quite the little hike to get to the trash this year.
In the club shirt department Yvonne has placed the order! For those that want Jogbras or baby shirts printed you need to get those to Yvonne by Sunday. I think the cost is $2.60 per item (front logo only). To be fair to the guys you can also drop off jock straps and Tom Kelecy can get his club thong printed. This year 244 shirts were ordered compared to 248 last year. Pretty amazing when you consider that the shirts were very similar. Thanks to so many of you being prompt and considerate Yvonne and I will not have to sell the house to bankroll the nearly $4,000 bill like last year. For those of you that have yet to pay please do so this week! Because it is just a few of you we went ahead and placed the order but we will not hesitate to sell your shirt(s) to those that missed the order deadline.
Note: Registration for the Barr Trail Mountain Race starts next Wednesday the 15th!
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NEXT RUNS:
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Thursday, May 9, 5:30pm — Soda Springs Park
Warm-up to Hydro Street. 30 minutes of 1 minute hard, 1 minute easy, up the Barr Trail. Run easy back down to Hydro Street and do 4 Hydro Street hill repeats!
Sunday, May 12, 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.
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ICers WRITE:
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Connilee Walter writes:
Hi Matt! Can you believe how time flies ( I can’t ). We brought home our little baby boy this past weekend, we are so excited and also already pretty exhausted. Can you let the other ICers know?
Connilee and Pat Walter have adopted a son, and are proud to announce the arrival of the newest Incline Club baby: Payton David Walter was brought home this past weekend after spending the first couple of weeks of his life in the Intensive Care Unit (after a pretty traumatic birth). His birth date was April 22, and he weighed in at 5 pounds, 8 oz. Considering how rough his first two weeks of life were, Payton is doing very well.
(Matt C adds: To see a family photo just click here: http://www.inclineclub.com/photos/payton.jpg)
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Matt Carpenter writes:
For those that missed Jonathan and Lindsay’s wedding just click here to see a photo of the newlyweds: http://www.inclineclub.com/photos/cavner.jpg)
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Steve Mischel writes:
Do you have any training tips to help me “catch up” on all the missed training due to the fact that I’ve been sick for the last three weeks? I made it to last weekend’s LR but I haven’t been able to do any interval training or other since. I’ve worked quite hard to get fast so I hope to get that speed back soon. Any advice would be very appreciated.
(Matt C adds: This is a good question that I get a lot. The best thing to do is not to worry about it. Trying to play “catch up” is a no no and can often get you hurt! Just view the time as a little break and get on with it. This is why the IC starts 9 months out so that we do not have to cram or be stupid unlike most who are just now thinking about starting up their peak training. Also, although we do lose our fitness when we get forced to back off it almost ALWAYS comes back faster than it took to get it in the first place:-))
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Adam Feerst writes:
There is a DenverTrailRunners (DTR) carpool going down to IC workouts on Sundays. For those on the south and west side of town, meet Diane Vanderhoeven at the South 85 Feed at 6:30am sharp. Take C-470 to Santa Fe. Go south about 2 miles. Turn right into the lot at Highlands Ranch Parkway. It takes a full hour to get there, so be on time for the carpool. For questions about the carpool, contact Diane, by Friday, at (e-mail address removed for www posting)
Is it time to remind ICers about DTR? We meet every Thursday evening on the trails on the west side of Denver, Wednesday mornings, and join the Evergreen trail group on Saturday mornings. I’m also to help publicize/put together Sunday IC carpools from other parts of town. The Thursday run locations for May (subject to change):
5/9-Mt. Falcon. Time trail patterned after the old IC cog run.
5/16-Apex park
5/23-Green Mtn.
5/30-Lair ‘o the Bear park. Post run pot-luck picnic.
For more info on the group, directions to the runs, etc., go to:
http://groups.yahoo.com/group/DenverTrailRunners/
A couple of other upcoming events:
5/13, 7pm, Hear Jack Heggie speak at the Runners Roost on South Colo. Blvd. Jack is the author of Running With The Whole Body, amongst many other books and articles. He is the Director of The Feldenkreis Method in Boulder and Dallas. The talk is free. Runners Roost is located at 1685 South Colorado Blvd., just north of I-25. The talk is free. Reps from Bolder Boulder will also be there to do in store registration, answer questions about the BB race, and with give-aways.
5/20, 7pm, Hear Mark Plaatjes speak at the Boulder Running Company (BRC) store in Littleton. Mark was the World Marathon Champion in 1993. He is co-owner of the BRC store in Boulder and a physical therapist. He is currently training for the Comrades “Marathon,” 87km race in South Africa in June. BRC is located at the southwest corner of Wadsworth and Bowles.
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Keith Lonnquist writes:
Have you seen this one? Rules to live by http://www.fred.net/ultrunr/t-shirt.html
(Matt C adds: Great humor for sure! I get livid when I see people who I know did not run
a race wearing the shirt. I agree with Kevin on almost all aspects except the
fine points of #1. In fact his fine points are in direct conflict with his rule #6
Re: crew/pacers
I have been a pacer for the Leadville 100 many times. However I feel it is VERY IMPORTANT not to convey the wrong message so I took a black Sharpie pen and wrote “Pacer from Hell” on the shirts that my runners got me so that it is 100% clear I was a pacer and not a runner. If I were on the crew I would write “crew.” This is similar to what he has DNF’rs doing in rule #7.
Re: significant others
Sorry — disagree 100% and I think they should fall under rule #11. I don’t care how significant they are!!! Just so happens Yvonne, my wife, runs and EARNS her own shirts and she would never wear one she did not run anyway so people just need to teach their non running significant others the rules of the game.
Re: volunteers
Races should provide a separate shirt that says “race staff” or “volunteer” or whatever. If the race gets fancy it could cost more but it can also be done at no cost if they keep it simple because the printer can simply cover up the word “volunteer” after they print the volunteer shirts to make the runner shirts. For any race that I volunteer for that does not do this I write “volunteer” on the shirt. Another way is to have the runner shirts printed first with a “finisher” on it and after they are printed they cover up the word finisher so you end up with a volunteer shirt. I lean towards this way because then the shirts can get handed out at the finish line and ONLY those who made it get the shirt and it eliminates almost all the issues discussed on the page. Especially those who sign up for races but don’t run them and yet have the nerve to wear the shirt.)
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R REPORTS:
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Kelli Lusk
Race = City of Pittsburgh Marathon
Location = Pittsburgh, PA
Date = May 5, 2002
Distance = marathon/26.2
Goal = sub-2:48
Results = 2:54:08
Website = http://www.upmc.edu/pghmarathon
General =
11th overall open female, 6th overall American female
This was a very good event. Despite not reaching my goal of a sub-2:48, this was the fastest time I’ve run in over two years. The first half of the course was rolling, with a steady climb from miles 10-12. The second half of the course was flat and then downhill. My strategy was to be relaxed and comfortable the first half, then pick it up the second half. Well, I felt great until mile 19...I ended up losing almost three minutes in the last three miles. Overall, I was happy with my race and would definitely go back. If some Incliners are interested in running a road marathon next spring, you should consider Pittsburgh. It’s well-run and the course is suited for hill runners.
Right =
1. Got enough rest prior to race day.
2. Paced myself conservatively for the first half and stayed focused on my pace.
3. Ate enough prior to the race and drank at every aid station.
4. Stayed relaxed throughout the entire race. When I got tired, I just thought about leg turnover and target time.
5. Actually took mile splits with my watch! This is the first marathon I used my watch to store miles. This gave me really accurate info and a progression of the race after I was reviewing my weak and strong points of my run.
Wrong =
1. Need to work on last 10k of my marathon, especially the last three miles. My long training runs on the road would typically be 19-miles...go figure, that’s where I started to drop-off the pace in the race!
Other Stuff =
EXPO: 7/10 The usual mix of “good” buys and information booths.
COURSE: 9/10 Rolling, challenging course.
AID STATIONS: 8/10 Almost every mile
SPECTATORS: 6/10 Not jamming the streets, but definitely enough support along the course
START/FINISH: Cool! The start and finish were at Heinz Field, the new 70,000 seat Pittsburgh Steelers stadium. The finish was in the stadium, with the Jumbotron showing runners entering the field and finishing...very cool!
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David Reily reports:
Race = Big Sur International Marathon
Location = Carmel by the Sea, CA
Date = 4/28/02
Distance = 26.2M
Goal = 3:45
Results = 3:40:12
Website = http://www.bsim.org
General =
Hi, I have only been to a Thursday workout but here’s a R-report for the club.
RACE OVERALL:
This was the “17th Presentation” of the Big Sur Marathon. They also have a 5-person marathon relay, a 5K, and several walking venues. The race is billed as the best marathon in North America and it’s hard to disagree! The fabulous course, atmosphere, and race organization really lived up to its reputation.
My Goal: 3:45 and to take lots of photos along the way.
My Results: 3:40:12, with lots of photos! Placed #41 out of 234 in my age division.
Right =
- Trained in Colorado Springs including some of Galloway’s walk/run technique.
- Hydrated well and had four GUs along the way.
- Took advantage of all the downhills!
- Cooperative weather
Wrong =
- Got a little too warm, but used their cold, wet sponges at the aid stations.
Other Stuff =
ORGANIZATION — excellent. Well staffed, motivated, and thankful you ran their race. Plenty of porta potties and buses for the early morning drive out to the start line. They even include a critique form to mail back to them.
EXPO/PASTA DINNER — above average. Lots of booths, displays, souvenirs and speaker presentations.
COURSE — point to point asphalt road from Big Sur north to Carmel (south side of Monterey) along California Route #1. Course starts in a forest with some redwoods, passes fields of cows and a lighthouse, climbs Hurricane point (500’ in 2 miles), crosses many bridges, notably the famous “Bixby Bridge,” rolls along over some mild hills, and finishes in the Monterey suburbs. Aid stations averaged every 1.5-2 miles, well-staffed with water, Gatorade, GU/Gel, sponges, and Vaseline. Mile markers were made in the shape of cellos/violins. Volunteers called out your times at the markers (splits, average pace, expected finish time). The course had many jazz/brass bands, a harpist, a grand piano, bagpipers, and Japanese drummers. Also, there were frequent humorous signs on the side of the road
such as “Anaerobic Point” and “De Composer” — a skeleton on the ground in a conductor’s outfit.
GOODIES — unique finisher medal (made of some pottery material with a leather cord) and a cool long sleeve black cotton t-shirt. Also had coupons for free newspapers the next day for all the race coverage. Local news had about 15 minutes of coverage that night.
RECOMMENDATION:
Not the easiest way to qualify for Boston. But if you run the roads, this is a “must do.”
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Steve Bremner reports:
Laila and my TR on the Inchoen Marathon:
Inchoen, South Korea is the site of MacArthur’s brilliant strategem to win
the Korean War of 1950-1953. He landed LST’s in Inchoen Harbor in the face
of Pentagon skeptics who proclaimed it a very bad idea. It was an
unprecedented success.
Inchoen Int’l Airport is S. Korea’s answer to the Japanese off shore disaster airport: Kansai Int’l Airport 5K offshore from Osaka. They basically took a couple islands, filled in the space in between and launched a bridge from the mainland. Fortunately, west of the airport the island features remain intact.
The marathon starts east of the airport, continues a very boring flat 10Km or so until it reaches the “real” island. From here it gets interesting. Rolling hills, resort towns, nice beaches, small crowds of spectators...but little in the way of refreshment/electrolyte replacement!
At one point I stopped in a “Super Mart” (misnomer extraordinaire...a
“super” is not even as stocked as a 7-11) and used a 10,000 won note to
purchase two cans of Gatorade.
I led the race through 15K, but then crashed...a combination of the race start at 11:10, the hot sun, little to no electrolyte replacement, and the three and half hour bike ride I had done the day before. Laila had barely run for a month as she worked through injuries.
I struggled in with a 3:20 (my worst marathon ever), and though I was looking for Laila in my rear view mirror she also had a bad race (3:44). She did manage to finish fourth overall though--good enough for an impressive trophy. We both can cross off Korea from the new goal: a marathon in every country!!
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Craig Hess reports:
Boston Marathon Trip Report
Late report but I’m happy to report I’m now 3 for 3 on sub-par performances
at Boston. Nonetheless I was excited to be there again and despite the
performance, it was a great event. The ankle/knee seemed to hold out (that
was my big worry) but the lack of training in order to heal the joints just
didn’t cut it. I ran some bad splits adding 20 minutes to the second half.
Decided to go for 3:20 with lame training and (naturally) faded badly to a
3:39. This botched Boston means I’ll be looking for a fall marathon in
order to get back to Boston next year. My sister and brother-in-law played
host once again and now that they bought a house there, I feel obliged to
run Boston again (and again). One year I actually plan to arrive in Boston
healthy.
All I could do was just watch as several thousand coasted by me in the last few miles. I also watched (once again) as a friend passed me just before mile 25 on her way to a PR. (Congrats K.O.!) This marathon was special for me in that I ran it for Tom Lopez who pulled through BRAIN surgery on race day down in Tampa, Florida. (Tom...there were times I wondered if you were even qualified for that procedure but I am sure glad you’re still around!) As an aside... Tom, an avid runner, would like to start a foundation to raise funds to help find a cure for brain cancer. He’s already beaten the odds by surviving several surgeries to date and has a fantastic attitude about the whole experience. If there’s anyone with ideas on how to go about such an endeavor, please contact me. His foundation will of course include a fund-raiser run.
Last year my 12th and final marathon of 2001 was supposed to have been Honolulu but the deployment to Turkey messed that up. Apparently Allah knew what he was doing. I’ll now have ample opportunity, as I’ll be transferring to another hardship tour, Hawaii, in September. Bracing myself for the Leadville 100 in August. So far training is pretty comfortable...I haven’t started. All for now. Course info below.
Boston Marathon — 15 Apr 02
Entry Fee — $75
Link — http://www.bostonmarathon.org
Course — A net 450 foot drop, but of course you have over 200 feet gain
along the way, mostly in the Newton neighborhood. Most of the route is very
scenic.
Expo - Great expo but it definitely pays to go on Saturday vice Sunday.
They tend to run out of things very quickly. The “official” race gear will
put your bank account in the red.
Goodie Bag - Getting skimpy for $75.
Medal — Standard Boston Medal with the year change.
T-Shirt — Great long sleeve T.
Super Neat Hi Tech Thing — Your running chip was tied to the Internet again. You could track the event online (updates every 5K) and register up to 6
email and wireless friends to receive text message updates. System must
have been overloaded however as the email piece didn’t work late in the
game.
Crowds - Last year it was “TOUGH to beat!!” Now it may be “IMPOSSIBLE TO BEAT!!” They were supposedly 1.5 million spectators along the route. Great
volunteers!
Start temp - After a weather forecast of 75 degrees, a freakish (but very
well-timed) cool front moved in and we had decent start temps at noon. It
definitely warmed up the last 10 miles. Close to mid-70’s.
Overall impression - Just something you’ve got to do. Repeatedly.
#### Non R (In State Saturday)
Jim Freim reports:
Race = Collegiate Peaks
Location = Buena Vista
Date = May 4
Distance = 25 Miles
Goal = Finish
Results = 12th Overall in 3:48
General =
Sunday training runs are paying dividends. Equaled my PR set 9 years ago. Great weather. Was able to run a major portion. (If you know me, you know that I seldom run, I always run / walk.) On climbs, I alternated — ran 3 minutes and walked 1 minute
Right =
Due to groin pull, I did not run for 5 days before the race, but I did walk each day. During race, I did not overextend because of the groin pull.
Wrong =
No problems. Good day.
Other Stuff =
Keith Grimes and I ran together for most of the distance. He pulled me along.
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Rick Crawford reports:
Race = Collegiate Peaks
Location = Buena Vista, Colo
Date = May 4, 2002
Distance = 25 and 50 mile
Goal = 50
Results = 33
General =
Awesome course, magnificent scenery. At mile 33 had to decide if my knee and ankle could sustain any more abuse as I had forgot my orthotics and the outside of my left ankle kept getting a pounding as well as my left knee was compensating. Had to decide if it was worth turning my ankle running downhill to make the next checkpoint. With the exception of my orthotic mistake I believe I would have finished within the 12hour time limit. I will take my “medicine” AGAIN and move on to the next 50 miler
Wrong =
Orthotics
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Jonathan Veteto reports:
Race = Imperial Challenge
Location = Breckenridge
Date = 13 APR 02
Distance = Unsure. 12 mi or so. 12,998 feet, though
Goal = top 30%
Results = 2:14 (within the 30% goal)
Website = http://www.greatadventuresports.com
General =
Winter multisport. Mountain bike from Breckenridge to base of peak 8. (about 6-7 mi). Transition to uphill gear, your choice (skins, snowshoes, etc.) have to get to the top of peak 8 with all your gear and get back down. I used snowshoes and packed my downhill equipment. Yeah, boots too :) Course is up the right side of peak 8 to the t-bar, then follow up the t-bar to the patrol hut, then up the bootpack to the summit, ski back down through the whale’s tail & vertigo chutes.
Right =
Bike went well. No issues. Bike/uphill transition went well & fast. Running certainly paid off in the uphill. Not nearly as tired as last year. Was well hydrated and warm the whole way. Lost a bit of a finger last year due to frostbite.
Wrong =
Borrowed snowshoes were too big. Didn’t take enough time to rest prior to the race. Should learn how to snowboard or tele so I don’t have to lug 8 bizillion pounds of downhill equipment up the entire mountain. Lost tons of time in the top transition getting the snowshoes off and skis on.
Other Stuff =
A super tough race. Would certainly encourage anyone interested in ‘different’ racing to try it out. There is a citizen race which turns around at the bottom of the t-bar, for those who don’t want to bite off the whole mountain.
#### Non R (Sunday, but not long enough or on trails)
Jonathan Veteto reports:
Race = y-bi duathlon
Location = pueblo west
Date = 21APR02
Distance = 2.5/11.2/3 run/bike/run
Goal = top 30%
Results = 32% @ 1:15
Website = http://www.socorunners.org
General =
First du of the season. Last year was cold, snowy, and rainy. Format changed this year to a real run/bike/run from bike/run last year. Short race. Lots of [fast] people showed up, including at least 3 or 4 women from the resident usat team. (That i saw)
Right =
Good transitions. Bike was strong & the drafting rule wasn’t in effect.
Wrong =
Way too tired. Could have done much better. Kinda fell apart on the second run.
Other Stuff =
Really, really, windy on the bike. At least there was no snow :)
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WWW POSTS:
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5/5/02 Sun: 66 were treated to a beautiful day for a trip up the mountain. Many were off doing races and several more raced yesterday but were still out today. The first order of business was to finish the Yucca work (see 5/2/02). After we carried them up on Thursday they were planted by the Pikes Peak Trail dogs and today we took the Yuccas some water. Lots of it — 3 big bottles per plant or 60 total! Of course that was pretty easy to pull off with the size of our group and in no time the freshly planted Yuccas were drinking from Gatorade bottles which seemed to amuse some hikers to no end. Snow conditions on the top continue to improve and I am thinking it will be all gone by our Sunday the 19th run unless of course we get some more.
5/2/02 Thur: A cold overcast day reduced the number of runners to 52 for a 30 minute tempo run up the Barr Trail. Those that got a ways past the Ws got to run in light snow which of course turned to a light rain further down the trail. About 6 Incline Clubbers joined forces to quickly take out a big tree that had fallen across the trail. The big news today was the IC joined forces with the Trail Dogs and delivered 20 Yucca plants to various places on the Ws. A couple of us found out why they are called YUCKas when we got poked and lost some blood. About 12 of the Yuccas were delivered to the lower Barr Trail section that we seldom run on since we come up Ruxton and join the BT via the Spur trail. In fact I don’t remember the last time some of us have been on there and we took a couple of plants too far up the BT and had to bring them back down. Fortunately it was only 2:-)
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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
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