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Sent: Friday, June 28, 2002 5:15 PM
Subject: Incline Club V6 TH #12 LR #32
Hi ICers,
It was awesome to hear so many took off so much time on last week’s Intemann
run. This is one of the reasons we do not move runs around too much. By
sticking with a few courses we can learn how to get more out of each run. On
the other side of the coin there were a few who died the big death out there
as well. See the comments in the “ICers write” section below about the heat.
As I write this there are only 12 spots left in the Barr Trail Mountain
Race! http://www.runpikespeak.com
Speaking of writing — sorry for yet another late e-mail but remember the
club runs are always posted on the club site: http://www.inclineclub.com.
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NEXT RUNS: (or should that be last run and next run?)
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Yesterday, Thursday, June 27, 5:30pm — Soda Springs Park
(Again went well — that is one mean hill!!!)
Warm-up to bridge at the bottom of Serpentine Drive. 30 minutes of repeats
on lower portion of Serpentine Drive. Cool-down back to park.
Sunday, June 30, 8:00am — Soda Springs Park
El Paso Blvd to Crystal Park Rd to Intemann to Section 16 and back or if
prefer you can run in the Garden of the Gods. An aid station will be set up
at the section 16 trailhead.
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ICers WRITE:
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Dave Sorenson writes:
I’d like to give a big thanks to Yvonne for setting up an angel station at
the Section 16 trailhead. On a warm day for me, being able to restock my
fluid supply during the workout makes the difference between a good workout
and a bonk. I’m sure the same is true for many other runners. So thanks
Yvonne. You made a BIG difference to many runners!
Since Yvonne will become a mom any day now, it’s not reasonable to expect
that she’ll always be able to, or want to hang out at the Section 16
trailhead during the club long runs. There is another water source sort of
close to the Section 16 trailhead. There is a drinking fountain at the Bear
Creek Nature Center where we can refill our water bottles. The Bear Creek
Nature Center is about 3/4 mile from the Section 16 trailhead. Just follow
the trail across the road from the trailhead (heading east). This will take
you to Bear Creek Road after about 100 meters. Then turn left and run along
Bear Creek Road. The Bear Creek Nature Center is about 6 tenths of a mile
up the road, on the right.
As we all know, nothing can beat Yvonne’s Angel Station. But when the
little angel comes along, we can still get some water at the Nature Center,
and hopefully avoid a bonk and becoming a meal for a mountain lion.
PS If anybody is interested, here’s the URL to the website where I found the
map of section 16.
http://www.elpasoco.com/parks/PARK%20MAPS/bear%20creek%20trails.pdf
####
Randy Lindsey writes:
Sunday’s heat made the return from Section 16 kind of an ordeal for many.
People who are normally ahead of me were bonking and falling behind. Larry
Miller only beat me because he Cheated and took a shortcut! I’m torn
between going earlier and wanting to have others to run with. Can we
consider moving the workouts to 7:00 or 7:30? Thanks Yvonne for your water,
patience and good cheer! You were a lifesaver! On the plus side, despite
feeling incredibly drained on Sunday, by Monday afternoon I felt pretty
good, so either I’m making progress or the heat throttled me back in the
same way altitude does.
I heard on the radio that the PP Hillclimb is Saturday, so running around
the summit parking lot on the Peak is out for Saturday (unless you take the
Cog). Last Saturday, Jacquie and I drove to Buena Vista and up Cottonwood
Pass, an easy drive. That took us to 12,170, and from there a
tundra-covered ridge runs for miles to the south. We hiked a couple of
miles up to a peak at 12,800 before lightning forced us to return. There’s
only trail for the first mile at most, making it more for hiking than
running, but if you want decent altitude without the exertion of a 14’er
(i.e. saving something for the Sunday workout), this is a pretty nice way to
go.
(Matt C adds: I heard from far more people who ran the loop faster this time
than I did from those who had problems. While Yvonne’s station is great is
will not correct what for some is already way too long without water. Some
of those who were having problems had no water with them at all! In general
I believe in training in the same conditions as we may encounter in races. I
know lots of people mentioned the heat in their GOG reports. I think it
would have been even worse for many had we not been doing quite a bit of
running in the heat. Also does anyone besides me remember the 94 degree day
we had for the finish of the PPM last year? It is important to learn how to
dress, drink and pace in hot weather. If it is cool on race day so much the
better!)
####
Nancy Hobbs writes:
Hardrock Hundred Mile Endurance Run cancelled
The tenth running of the Hardrock Hundred Mile Endurance Run, scheduled to
start at 6:00 am, Friday July 12, 2002, in Silverton, Colorado, has been
cancelled due to the fire situation in the San Juans. In 2003, the course
will be run counter-clockwise — a big loop through the San Juan Mountains of
beautiful southwest Colorado: Silverton — Ophir — Telluride — Ouray -
Sherman (Lake City) — Silverton, 101.7 miles, 33,000’ total elevation gain,
11,186’ average elevation, low point 7,680’ at Ouray, high point 14,048’ at
Handies Peak.
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R REPORTS:
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Elizabeth and Mikko Ahola report:
Race = 10K @ 10,000 feet
Location = Vail, CO
Date = June 23rd
Distance = 10K
Goal = to have fun and not get sick (see things done wrong)
Results = Elizabeth(1hr 4min.) Mikko (56 min)
Website = http://www.vailrec.com/adult/running_races/index.html
General = It was a great summer day for a race. Hot, blue skies and no
wind.
The race started at 9am mid-Vail. We got to mid-Vail via the Lionshead
Gondola.
The course is a 10K loop and there were water stations at miles 2 and 5.
Water was handed out in little dixie cups which I didn’t like.
The first 2mi of the race is on a catwalk/dirt road to a single track, all
up. Miles 3-5 are on single track traversing hill sides with short uphills,
but mostly going down. I’m sure the scenery is beautiful but unless you
slow down you had to concentrate on your footing.
Mile 5 is located at the top of Lionshead Gondola and there is about a 1/4 -
1/2 mile hill (the last). The last 1/4 mile or so had you traversing above
the finish line which was great for the final push.
Right = Tried to carbo load as much as possible on short notice. Did taper
well (hadn’t run for 5 days). Started — Finished — and tried hard.
Wrong = We tried out the theory that some are able to run well with a few
beers and a bottle of wine the night before. It was a great day for testing
the theory and the experiment results were false. (We just couldn’t pass up
25 cent Fosters and a free bottle of wine with dinner.)
We were dehydrated and shaky, but popped a few Advil and sucked it in.
Besides — we had already paid for the baby sitter and 10K at 10,000 feet is
just another casual/easy run for an ICer.
Other Stuff = At the end of the race you get a nice t-shirt and a goodie bag
full of treats. There were sports/fruit drinks available too.
Since you start and finish at mid-Vail you have the option to run down to
town or take the Gondola. We opted to run down.
In hind sight we would of brought our Mt. Bikes up with us on the gondola.
####
Kelli Lusk reports:
Race = Larkspur 10k @ 10,000ft
Location = Vail, CO
Date = 06/23/02
Distance = 10k
Goal = Be faster than the 2001 winning time
Results = 2nd overall woman/47:12 (8-seconds faster than ‘01 winning time)
Website = http://www.vailrec.com
General = Beautiful day and a great opportunity to get a good workout at
altitude. The race started at mid-Vail (10,000ft +). The first two miles
were climbing, then a nice, steady descent the last 4 miles. There was a
small descent at mile 5. Two aid stations on course and plenty of post-race
refreshments, a nice t-shirt and Teva trail running shoes to the top-three
age-group winners in each age division. The top-three overall male and
female also received a pair of Teva trail running shoes. Overall, a fun
race that was well-organized.
Right = Ran my own race. Knew the first-place woman would leave me on the
climb, so I focused on the descents.
Wrong = Need to work on my climbing strength. It still doesn’t feel 100%,
but I’m getting there!
Other Stuff = Glad I went to altitude for a race, even though I had a
headache for the rest of the day on Sunday! Got in about 2+ hours of
running at altitude (with warmup, race and cooldown). A few of us ran back
to Lionshead from the race start/finish...it was fun. A nice descent on the
Berrypicker trail.
####
Matt Von Thun reports:
Race = Mt Washington Road Race
Location = Pinkham Notch, NH
Date = 06/15/02
Distance = Shortened to 3.8mi, typically 7.6mi
Goal = Place in top 40, time of 1hr 20min or better
Results = 20th place, time 31:42
Website = http://www.gsrs.com/mwrr/
General = In terms of distance and elevation gain the Mt. Washington race is
like half a Pikes Peak Ascent. Mt. Washington is reported to have the worst
weather in U.S. and this year for the first time in 42 years, the organizers
felt the weather was bad enough that they had to shorten the race to the
half way point (50mph winds and freezing rain above tree line closed the
highway). The weather at the bottom however, was pretty descent (40’s and
light rain). Because of the shortened format, the race was now very
similar to our tempo run from Hydro to No Name.
In the race tried keep a pace which required the same perceived effort as
the Barr Trail tempo runs. Half way to the finish, I felt so good that I
sped up, and probably passed 20 people including one of the elite Kenyans
who apparently went out too fast.
Right = My training runs with the IC up Barr Trail followed by Serpentine
road were ideal for this race. I also hydrated like crazy during my plane
ride the day before the race.
Wrong = I may have been too conservative in my pacing. I had plenty of
extra energy at the end of the race.
Other Stuff = I felt a little cheated not being able to race to the summit,
so a couple days after the race, I ran up the trail from Pinkham notch to
the summit via the Tuckerman Ravine/ Lion’s Head trail. There were several
spots on the top half of the trail that are not very runnable, but it was
very enjoyable.
####
Sue Lloyd reports:
Race = Apple Duathlon
Location = Sartell, Minnesota
Date = June 15
Distance = 10k run, 42k bike, 5k run
Goal = top 2 in my age group(45-49), to qualify for world duathlon
championship
Results = 4th in age group
Website = http://appleduathlon.com
General = Can an ICer do multisport events??? I’ve found duathlons to be a
great way to mix up my training and stay healthy. The day was slightly
humid and cool. The run course had one pretty good hill on it (in Minnesota
they might call it a really BIG hill). The bike course was rolling with a
long straight flat section next to the Mississippi for the last 12k.
I ran a P.R. in the 10k! Splits: 53:40, 1:19.**, 28:**. Transitions were
36 and 38 seconds.
Right = Rested well the week before the race. Stuck to my race plan
regarding heart rate during the race. Had great transitions.
Wrong = Didn’t hydrate enough on the bike. Had a tough time staying
focused, concentrating while on the bike.
Other Stuff = This race was one of the best organized and run that I have
ever been to. The volunteers were incredible...enthusiastic, friendly and
helpful. I was disappointed not to qualify for worlds.
####
Matt Von Thun reports:
Race = Garden of the Gods 10 Mile
Location = Garden of the Gods
Date = June 9, 2002
Distance = 10 miles
Goal = Use as a moderate paced tempo run.
Results = 1:09:44
Website = http://www.pikespeakmarathon.org
General = I was concerned that running this race too hard would destroy my
taper for the Mt. Washington race the following weekend, so I decided to run
the course about 1min per mile slower that what would have been my goal
pace.
Right = Had fun, didn’t hurt myself.
Wrong = Had I known the Mt. Washington race was going to be shortened, I
would have run the race at full effort
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NON R REPORTS: Saturday In state
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Stephen Mitchell
Race = Collegiate Peaks Trail Run — 50 Miler
Location = Buena Vista, Colorado
Date = May 4, 2002
Distance = 50 Miles
Goal = Finish first ever 50-miler in 12 hours
Results = Finished in 10:50:03
General = 25-mile loop course on east side of Buena Vista, CO. The 25-mile
and 50-mile runners start at the same time and there is no distinction whom
is running which race. Very important to run your own race and pace, the
person next to you may be in another race!
Right = Spent the night before the race in Buena Vista
Prepared as normal
Ran as normal
Encouraged everyone I saw
Wrong = Stopped for 25 minutes at the turn around
Other Stuff = Got some exercise induced asthma, slight case of it anyway.
When it gets really dry or cold that sometimes happens.
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WWW POSTS:
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6/23/02 Sun: 47 came out for our second Section 16 loop. It was amazing the
number of people taking huge chunks of time off from last week. Probably a
combination of knowing the loop and the aid station we put in at about 3/4s
into the run. Yvonne handed out lots of water and Gatorade to some hot and
thirsty runners. The air was a bit smoky this morning which was a first for
one of our runs although I have seen it a few times on non club run days.
Good news it that they are saying the Hayman fire is mostly contained now.
6/20/02 Thur: 56 runners took over lower Serpentine Drive today. Last week’s
hill had too much traffic and not enough up. There were no complaints today
because Serpentine is one steep and momma. The fact that it is somewhat
close to the park make it a keeper for sure.
####
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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