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Sent: Thursday, December 12, 2002 9:46 PM
Subject: Incline Club V7 LR #4
Hi there ICers!
Was last weekend awesome or what? I am always jazzed to see people come back from the 3rd run because that is the first time we have done the same run twice. Some people took off so much time it is downright scary. Others report that they are already running about the same times as last year thus proving that although you do lose a little in the off season it often comes back very fast. Keep it up and keep watching for those rocks! Elizabeth, as you will read below, gave us all a fright last weekend!
In other news, I want to thank Gordon Barnett, Jackie Burhans, Kees Guijt, Kelli Lusk, Keith Lonnquiest, Lance Thibault, Paul Sullivan, Rick Pearcy, Stephen Mitchell and Yvonne Carpenter for their input on the new “about me” pages on the club site. Also, I want to thank John at the Colorado Running Company for letting me borrow quite a few pictures of ICers. Just over a week ago I sent out a letter to the runners who attended the most long runs last year asking for some help and these people raised to the challenge. The purpose of the “about me” pages is to help us learn about each other — something that has been increasingly harder to do because of the large size of the club runs. Already 34 ICers have filled out their pages which are accessible off of the Sunday “*” board. If you can find the time please fill out your “about me” page at http://www.inclineclub.com/account.asp.
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NEXT RUNS:
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Sunday, December 15, 8:00am — Soda Springs Park
Run out the UPT and take TWO lefts and head UP Longs Ranch Road. Try not to cry when you hit Poppa Bear Hill. Take J pipe, LR or Bob’s to connect to Barr and head back to the park. 2-3 hours. See Map! http://www.inclineclub.com/maps/upt_lrr_bt.htm
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ICers WRITE:
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Mike Sumichrast writes:
I have a Precor 964i, the caddy of club class treadmills, for sale. It originally retailed for about $5,700 and has less than 500 miles on it. 488-1847.
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Sarah Altonen writes:
I just wanted to let everyone in the club know that I am offering a 20% discount off of my sports massages for all ICers. I really appreciate the good energy and motivation that the club has and I want to give back to them. They can reach me at 719-291-1723 and they should mention that they are a Incline Club member.
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Elizabeth Ahola writes:
A big thanks for double checking on me. We appreciate it very much. Also BIG kudos to John, Gordon, and Fred for helping out. John O’Donnell wasn’t about to leave his wing man behind.
I look worse today than I did when I returned from the ER. The swelling has taken off, along with the black eye effect. Talk about a fat lip TOO!. The pics were taken upon returning from the ER.:)
Final tally is 1 compound fracture to the nose, broken bone (max?) above the front top teeth, 4-6 teeth that got rearranged and put back better with wire, 1 chipped tooth that got temporarily fixed, 12-15 stitches (lost count), few more scratches around face, bit of a jarred neck. BUT every place else didn’t get touched. True meaning to the phrase face plant. Since all limbs are fine, running is still in. Just with a hockey mask or maybe a retainer:) Today’s group of dentists and surgeons weren’t very adventurous people, so I had to keep the jokes down. I just love it when the surgeon comes in, takes a look, and says my G$D what happened to you.
Couldn’t help myself — When asked on the questionnaire if I have any visible scaring — YEAH. When asked if I felt faint — YEAH, I’m starving. When asked if my jaw clicks — Nope, but my nose does.
Won’t know about the teeth for a week or 12 years. I pained for that diagnosis too.
Pics are enclosed and aren’t that bad looking.
(Matt C adds: If you did not read the IC’s www news post Elizabeth took a dive on last Sunday’s run. When I talked to her on the phone she was very happy to report that because she “only” hurt her face she should be out for the next club run — a true ICer! At any rate, in last week’s newsletter I recommended waiting an hour after eating to view Eric’s “nasties.” Well, I recommend that you skip at least 2 meals before viewing this: http://www.inclineclub.com/photos/faceplant.jpg)
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Ronald Garcia writes:
For future training plans from an article in the Gazette.
Outdoor Colorado awarded 2 million dollars to Cheyenne State Park. West of Fort Carson, the valley behind Cheyenne mountain and parts of Cheyenne mountain. Rich Dudley the Park Manager (also my brother in law), Rich is trying to buy all of the land on top of Cheyenne Mountain for trails expansion.
When completed the Park will have over 1600 acres, for Running, Hiking and Biking.
This will give many of us new trails to experience. Someplace close to Colorado Springs and still very wild.
The Park is being developed by a joint venture of the State and Colorado Springs, the current plans is to have the park open next summer (late June/ early July), the park is to be completed in 2006.
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R REPORTS:
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Rock Canyon 1/2 marathon — Pueblo — 12-8-02
Larry Miller reports:
Distance: 13.1 miles
Goal: Focus on heart rate
Results: Outstanding
Website: http://www.socorunners.org/scrrs2C1.htm
General Summary:
Rock Canyon 1/2 marathon, Pueblo, Co, 12/08/02
This was my first race to run in four months. The weather just right — 36, sunny. The course flat, I mean flat.
Over the years the course has changed. The last couple of races went east into town and back. It was all asphalt and concrete. Well this year they were heading west back to the dam on dirt roads and rocky trails. No hills to speak of, flat and more flat. The only thing flatter is a treadmill.
My main goal for this race was to focus on using my heart rate monitor, in the following manner; keep it at 80-85% mhr, or death zone for the first 4-5 miles then 85-90 for the next 5 miles and then 90-95 for 2 miles and the last mile see what happens, 95+ to the finish.
Well most everybody knows I like to take off fast so I had a challenge ahead of me to concentrate on my HR goals.
The race started at 9 am and off they went faster then ever. Not me, I was at 80% for the first 1.1 miles then my heart rate dropped to 65%. Then off I went again — 83% mile 2, 83% to mile 5 then up to 85%. By mile 6 I was at 89%. Mile 7 was coming, and ahead a group of four runners. I went up to 93% and went by them They sounded like they just sprinted a quarter mile while I was breathing easy and legs felt great as I went by the dam. I said a couple of dam words but kept going at 93%. At 10 miles I saw 3 runners ahead about a quarter mile so I picked it up to 93-94% and I quickly noticed I was pulling up on these guys. I went to 95% of max and all of a sudden there was Santa Claus, no, I just started passing them one at a time. At 12 I caught another but didn’t know whom he was (found out later it was Barry Roth) but I didn’t care because I was totally focused on what I was doing. I went up the only hill at 97% and hit the top at 98% (I think this hill was taken off the Incline). I rounded a corner and there was a person just ahead, then it happened. My heart blew up, if only you were so lucky, and finally there it was. The finish line, at 98% of my max. I felt great, but tried. I had run the second half of the races 3 minutes faster the first 6 miles. The only way to fly.
As I was cooling down I heard that a Springs runner had taken a bad fall at nine mile but was still running the race. Well the injured runner was Martha Kinsinger, 68. She got a black eye (below her eye and above), fat lip and broken teeth, and cut hand. However she still finished!
Any Other Stuff:
For the first two Sunday IC runs I had worn my heart rate monitor and ran Longs Ranch Road to get my HR up and hold it up and to breathe heard, over a long point of time. It paid off.
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David Swiderski reports:
Race = Rock Canyon Half Marathon
Location = Pueblo, CO
Date = 12/08/02
Distance = 13.1 M
Results = 1:24:15
Website = http://www.socorunners.org/scrrs2C1.htm
General = The main purpose in running this race was to see what shape I’m in. Well, you can call me Dracula, because I sucked! I missed my personal record by a whopping 13 minutes! I guess I should train more than twice a week.
Right = Absolutely nothing.
Wrong = Got old, fat and slow.
Other Stuff = The Rock Canyon Half Marathon is a flat course along the Arkansas River going from Pueblo City Park to Pueblo Reservoir and back. The course is about 1/2 dirt, 1/2 asphalt, and 1/2 concrete. My car was parked near the one mile mark. I probably should have stopped there and gone home.
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Anita Bower reports:
Race = High Desert 50k and 30k Trail Run
Location = Ridgecrest, CA
Date = Dec. 8, 2002
Distance = 30k
Goal = under 4 hours
Results = 3:43:00 approx
Website = http://othtc.com
General = I was going to run the 50k, but aggravated my IT Band at the previous days marathon, so I changed it to the 30k. This was a good idea. The race was well organized, and low key. There were alot of really fast runners there. Good running surface too, and only a few hundred feet of pavement. There was alot more climb than I had expected, but since I don’t like to run down hill, I didn’t mind.
Right = Despite the mornings rough start, I still dragged myself to the start. I took in alot more salt than yesterday, which helped keep nausea at bay, and took a vitamin during the race. I also didn’t over fuel, since it was a short distance, which also helped my stomach.
Wrong = I think I could have pushed myself a bit harder, but was afraid to aggravate my IT Band again.
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Anita Bower reports:
Race = Death Valley Borax Marathon
Location = Death Valley, CA
Date = Dec. 7, 2002
Distance = 26.2 miles
Goal = finish under 5 hours
Results = finished under 5 hours
Website = http://envirosports.com
General = The Borax Marathon started at Furnace Creek Resort, about 17 miles from the Badwater start. It is only 190 feet below sea level, as compared to 282 feet below sea level at Badwater. It was an out and back course, relatively flat.
Right = Was well rested and hydrated. Maintained a consistent pace throughout the race.
Wrong = Went too slow.
Other Stuff = The “white line” sure was familiar. Death Valley is interesting because when you go back in the opposite direction you came, it looks like an entirely different place. The temperature was less than half when I ran Badwater.
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Kelli Lusk reports:
Race = Pedal Power 4-mile snowshoe
Location = Vail, CO
Date = 12/07/02
Distance = approx 4 miles
Goal = top-5 o/a woman
Results = 4th o/a woman
General = The course at this race is cool...technical, lots of ups and downs and off-camber sections. Little to zero flat sections or groomed trails. More strength than running on this course.
Right = Ate the right amount before the race. Warmed up properly. Didn’t start out too fast or get too erratic in the off-camber, technical sections.
Wrong = Didn’t push a little harder to pass the third place woman. I could tell she was getting tired, but I just kept my pace steady.. the fifth place woman was right behind me, so I was determined to not let her pass me!
Other Stuff = The entry fee was only $15 pre-reg. The course was excellent and well-marked. After the race, there was spaghetti, salad, brownies, and coffee for the racers and their families. I also won $15 cash for 4th (hey, it paid for my entry fee!) and a pair of sunglasses in the drawings. Well worth the trip to Vail!
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Michael Hagen reports:
Race = 7th Special Forces Group Jingle Bell Jog
Location = Fort Bragg, NC
Date = 6 Dec 02
Distance = 10k
Goal = Meet some old friends, get an “R”
Results = 34:22, 1st place
General = A 10k road race open to anyone, but at 9:30 a.m. on a Friday, so virtually all participants were family members or military personnel who wanted to get out of work for the morning!!
Followed the Wednesday night/Thursday morning ice storm on East Coast, so a good tour of a lot of downed trees. Race start was delayed 15 minutes due to a fallen power line across the course just a few minutes before the start.
Right = Relaxed, paced fairly well, enjoyed the scenery, said thanks to the volunteers, enjoyed the thick air!
Wrong = Well, I supposed it’s not normally a good idea to do a track speed workout (first in 6 months) at 7:30 before a 9:30 race, but I learned about the race reading a poster on the way back from the track!
Forgot my trophy in my room at the “Airborne Inn.”
Other Stuff = A new course. Much more scenic and a bit more challenging (rolling hills) than the one I ran 94-97.
A great raffle afterwards (3 21” TVs, etc.)
Outstanding security!!
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NON R REPORTS: (Must have at least on “*” from any year)
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Terry Bishop reports:
Race = Memphis St. Jude Marathon and Half-Marathon
Location = Memphis, Tn.
Date = 12/07/2002
Distance = 1/2
Goal = Under 2
Results = 2:01
General = I ran this race mainly as a celebration for the existence of St. Jude Children’s Hosp. in Memphis Tn. This hospital has made a big difference in the treatment of childhood cancer. They provide their services for free to those children with certain types of cancer. They have been very successful in increasing survival rate. They have now started to use their research facilities to extend into other childhood diseases eg childhood AIDS. I would encourage all to become informed about this hospital.
Right = Participated
Wrong = Continue not to train as much as required to excel. After PPM my longest week has been 30 miles and longest run two hours on trails. After running trails predominately, I have a difficult time with pace on pavement. If I am to run road races and improve, I will have to integrate more speed work and road running. “Miles of trials & Trials of Miles”
Other Stuff = This is a good course through downtown Memphis. Civil Rights Museum, Beale St., the Pyramid etc. We call it rolling — you would call it flat. There is prize money open, masters, grand masters, age groups( Marathon only) I would recommend to all as a good event. There was a money winner from the springs.
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WWW POSTS:
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12/09/2002 If you look on the Sunday “*” board (http://www.inclineclub.com/sundays.htm) you will note that some of the names are now hyperlinked. The links take you to Incline Club “About Me” stories. More are being made all the time. The club is getting so big that it is hoped this will help us learn about each other. Enjoy!
12/08/2002 “Only” 81 made the club run today. Waldo was as awesome as ever and lots of people took a good chunk of time off their time from two weeks ago! For those who heard about Elizabeth’s fall she is in good spirits. However she has a compound fracture of the nose, needed stitches and had 4 teeth that are banged up. Long term prognosis is looking good. She said she had a surgeon and several attendants who are Pikes Peak runners so she got some good attention. Initial report is that all teeth will stay in:-) She says she will send photos... In other news, Craig Burbank won a T-shirt today in the random drawing.
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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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