Previous | Next | 2003 Index | Newsletter Index
Sent: Thursday, December 05, 2002 2:42 PM
Subject: Incline Club V7 LR #3
Howdy ICers,
Its amazing how much difference a week can make! Last week was *almost* fun getting reacquainted with LRR. This week we are back at Waldo. These two runs will round out December and then we combine them in January and will alternate that run with Section 16 and Rampart Range Road. I for one feel it is important to not change up runs too much so that progress (or lack there of) can be better measured. When you learn the nuances of each run and learn how to run them most efficiently you will have learned some important skills that will help you in all of your races.
Please note that the club mailing list has become a little more user friendly. You can change your own e-mail and other settings now off of the club newsletter page at http://www.inclineclub.com/newsletter.htm.
We had another huge group (89) last Sunday — thanks again for coming out!
###############################################
NEXT RUN:
###############################################
Sunday, December 8, 8:00am — Soda Springs Park
Run out the UPT and take a right and head down to Hwy 24. Cross the Hwy and do Waldo Canyon in the clockwise direction (less ice). 2-3 hours, if it would be longer do an out/back or the Bail Trail. See maps! http://www.inclineclub.com/maps.htm
###############################################
ICers WRITE:
###############################################
Steve Bremner writes:
Today, Dec 1st, I won my 2nd marathon in a row here in Korea: this time the Jinju Marathon in 2:46. Laila took third in the half marathon. A candidate for president of Korea (who is leading in the polls) named Roh ran the race. I shook hands with him on the starting line...
Jinju is a beautiful city featuring an outstanding fortress and museum. Lots of history there. Mostly centering on two battles at the fortress against the Japanese when they invaded in the wars of 1592-1598. Korea is rightfully resentful of the Japanese conduct towards them in recent history.
####
Matt Carpenter writes:
Shoelace problem untangled at last — see:
http://www.msnbc.com/news/843164.asp
####
Eric Billmeyer writes:
Sorry I didn’t make it last Sunday looked like a great turnout! Probably not going to make it this Sunday either, why? Well they say a picture is worth a thousand words, so here’s two to answer that and your question about what are “nasties.” This is a week and half after I had it done, the heel is much improved, the toe — !*#$%%. Hope to be back with you guys soon!
(Matt C adds: DO NOT VIEW THIS IF YOU JUST ATE! http://www.inclineclub.com/photos/nasties.jpg)
####
Adam Feerst writes,
Did you get started a week early this year?
Since we got a mention, maybe it’s worth sending out the word about the trail groups up here:
DenverTrailRunners meets Thursday evenings, Wednesday mornings, and for ad hoc weekend run/snowshoe outings. Most runs are in the Golden/Morrison area, though a few of the evening runs over the winter will be more urban. Weekends include longer runs, snowshoeing, and carpools to other events. Use the group to find people to carpool with to the IC runs. All ages and abilities welcome. FREE. groups.yahoo.com/group/denvertrailrunners
Evergreen Runners Circle meets Saturday mornings, at 8:30am, at various trails in the Evergreen area. Runs are typically abut an hour, but some people will run longer. The group usually goes for coffee or breakfast after the runs. FREE. www.geocities.com/Colosseum/Lodge/7018/index.html
(Matt C adds: We did not start early this year although Adam was not the first to ask. We have been starting on the last Sunday in November for 5 years now. It just worked out that this year Thanksgiving Day came after the first run.)
####
Keith Lonnquist writes:
I was looking at the Rampart Range Rd description at http://www.inclineclub.com/maps/rrr_williams.htm — I could be having a brain fart here, but would you check this section:
Connecting Trails
Bail Trail start to SSP via Waldo CCW, UPT: 7.07 (15.47 run total)
Bail Trail start to SSP via Waldo CW, UPT: 8.8 (17.20 run total)
Assumption: The “connecting trails” implies that you leave the RRR loop & take the bail trail up to the Waldo Loop. So, the “bail trail start” is at the bottom of the trail. Once up to Waldo, then you proceed either CW or CCW. Right??
If you take the bail trail up to the Waldo loop and then go CCW, isn’t that a longer run than going CW on Waldo?? I’m thinking the two totals you have should be reversed.
Again, could be a misunderstanding on my part.....
(Matt C adds: You are correct — the CCW and CW were mixed up. This has been fixed!)
####
Tim Edwards writes:
WOW — I am stunned to read about the 93 attendees at the first IC run of the ‘03 season. (Sorry I missed-out: I’m working Sunday-Wed in Albuquerque) 93 — WOW — I joyfully remember the ‘early days’ of the IC — many times there were as many as a dozen of us.
CRESTONE! Another WOW — Steve, thx 4 the link about the Crestone Marathon & 100 mile Fun Run. The Crestones have captured my soul, though I have yet to succeed in bagging any of their “blood.” THAT is serious mountaineering. ...The Crestones were once thought to be unclimbable. Now there’s a Marathon and a “Fun Run,” where runners will be bobbing along those summits. Extreme is the first word that comes to my mind... I’m planning to sign up.
####
Paul Sullivan writes:
In keeping with previously listed homes for sale, pls. post the following in this week’s IC News:
Paul & Angela Sullivan are selling their house! 626 N. Custer Ave., Colo. Springs, lovely 3 BDR, 1 Bath, 1000 sq ft and 500 sq ft unfinished basement, large 1-car garage, large yrd, sprinkler system, & shed. Middle Shooks Run Neighborhood, 5 blocks NW of O.T.C. and Memorial Hosp. Within walking (running) distance from downtown — 2 blocks from Shooks Run Trail. Great neighborhood for kids! $159K (FSBO). Tel. 471 9447 or (e-mail address removed for www posting)
####
Anthony Surage writes:
I subleased the cottage I was living in but I do not move in to my Manitou home until Dec 16. I have a place to stay with my brother in Gleneagle but I’m looking for a place to crash from time to time down here in the Manitou area to make things easier. All I need is a basement couch and a shower. Would anyone like to offer me a night or two of lodging ???
Thank you
Anthony Surage
###############################################
ICU: (Incline Club Ultra runners)
###############################################
Paul Sullivan writes:
Starting at 7 a.m., Rick Hessek, Keith Grimes and I ran to the top of Mt. Rosa starting from the Goldcamp Rd. parking lot and via St. Mary’s Falls trail (Cap’n Jacks Trail System). We trail blazed to the top of Mt. Rosa through snow past our knees in 2 hours 45 minutes. 360 degree views from the top! Keith did and out and back, while Rick and I explored trials further to the west that looped us back down through Seven Bridges Trail to the parking lot. 4 hour 50 minute run in total.
###############################################
R REPORTS:
###############################################
Gordon Barnett reports:
Race = Run to the Far Side XVIII
Location = Golden Gate Park San Francisco
Date = 12/01/02
Distance = 10K
Goal = PR
Results = 44:49 Pace: 7:12
Website = http://www.sfgate.com/runtothefarside
General = I ran this 10K race last year as well, and as Carole is still working out in Santa Rosa, I flew out again to spend Thanksgiving week with her... and run to the Far Side.
Humidity: 93%
Temperature: 50s at the start, 60s at the finish.
Slight early morning fog/haze burning off to clear blue skies.
Altitude: Between 6,000 and 9,000 feet lower than the Sunday Incline Club LRR workout.
Right = Relaxed and enjoyed it. Steady pace throughout. Ran the week previously with my wife Carole, who starting running in October with friends most mornings. Spent the two previous days wine ‘tasting’ in Sonoma and Napa valleys.
Wrong = Wasn’t at the 5K finish to watch Carole (best support crew ever) cross the finish line in her first race. Hadn’t done ANY speed work prior to this race. After my first mile split (7:10) I knew this wouldn’t be a PR day. (2 minutes off last year’s time, but finished better position within my age group... the old guys are slowing down). Spent the two previous days wine ‘tasting’ in Sonoma and Napa valleys.
Other Stuff = The course runs straight out of Golden Gate onto a neighboring city avenue on a slight downhill, at 1.5 miles the course changed directions, turning up one street then back into the park on a parallel avenue now a slight uphill. Coming back into the park the 5K runners split off left, and the 10K turned right up into the hills of Golden Gate Park. The last 3+ miles take you through the park, with some rolling hills on asphalt trails and roads. Race organizers did improve the split timing and mile markers over last year, with times being read at every visible mile marker. The 10K course has one water station. Because of congestion, runners are “steered” into two chutes at the finish.
####
Doug Laufer Reports
Race = North Central Trail Marathon
Location = Sparks, Maryland
Date = November 30, 2003
Distance = 26.2 miles
Goal = get state #32 — enjoy the process
Results = 3:20:58
General = Two miles on roads (slight downhill) to trailhead. Out and back on trail, slight grade, down back. Wonderful setting and surface. Aid stations adequate — water and Gatorade. Mile markers. Small low keyed race, also a relay. Not much food after race, Pre and post race administration was not well planned. Long sleeve t-shirt (nice) and finisher medals. Ran relaxed and easy from start — surprised at splits. Mile 3 time of 8:04 was slow mile for the day. Slight incline going out was not really aware of it. Never really hit the wall, attribute that to mild conditions, forgiving surface, and slight decline, very slight. Guess smart pacing helped too :-) 1:43:25/1:37:33 = 3:20:58 (negative splits big time).
Right = Did not eat too much for Thanksgiving, good mileage base for goal — several long runs. Good taper, went to line healthy, rested. Ran very smart race — negative splits. YOGA — have been taking yoga class this semester — injuries that have nagged me for years have not been a problem.
Wrong = Very little wrong for this specific race. To improve marathon times need to do speed work and PMP work. Just need to spend more time running and less on other life stuff to improve.
###############################################
WWW POSTS:
###############################################
12/01/2002 Another huge group of 89 showed for the Thanksgiving weekend long run up Longs Ranch Road. There was a little snow on the ground but it was not too bad even on the very steep sections of the three bear hills. The weather was much nicer than last week an therefore a large group hung out after the run talking about how steep Longs Ranch Road was. Kim Kitchen won the Tyvek jacket today.
####
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 | 2003 Index | Newsletter Index