Previous | Next | 2003 Index | Newsletter Index
Sent: Friday, January 31, 2003 5:32 PM
Subject: Incline Club V7 LR #11
Howdy ICers,
This week is the biggie — Waldo/LRR. For sure the hardest of our runs. In fact, more than a few of us get a little antsy just thinking about it! That is good however because long runs are important. So important that there are several things you should do to make them go better:
- Eat right leading up to them
- Hydrate
- Get plenty of sleep
- Set up a game plan.
In other words, the same sort of things you would do for a race. In fact long runs make great test runs for your races. Try out the gels/drinks you might me interested in. Try those fancy new “blister free” socks. Experiment with a new pre-run meal. But above all take them serious enough to do some of the things listed above and you will find that not only do your long runs go better but come race day you will have your ritual down pat and you will be on auto pilot. Sure that makes getting ready for a long run a bit more of a production but that is the difference between just running and training.
See you Sunday:-)
###############################################
NEXT RUN:
###############################################
Sunday, February 2, 8:00am — Soda Springs Park
Run out the UPT and take a right and head across Hwy 24 and do the Waldo Canyon loop clockwise. Cross back over Hwy 24 and do Longs Ranch Road taking the J-pipe short-cut back to the Barr Trail. Return to park. 2.75-3.75 hours, if it would be longer do just one of the two. See maps! (http://www.inclineclub.com/maps.htm)
###############################################
R REPORTS:
###############################################
Kelli Lusk reports:
Race = Mt Greylock Snowshoe Race
Location = Adams, MA
Date = 01/18/03
Distance = 3.5 miles
Goal = Win women’s race & break course record
Results = 1st o/a female, broke course record by 11 seconds
Website = http://www.runwmac.com
General = It was an extremely cold morning (and day!). We have been so spoiled by 40-50 degree days in Colorado, that running in o degree weather was a shock to the system! It didn’t take that long to warm-up though!
Right = Dressed appropriately. Drank lots of coffee!
Wrong = Could have gotten more sleep. I really wasn’t in race mode that morning, but managed to get some focus before the start because I wanted to win and break the course record.
Other Stuff = The course was fast, with good snow. There was just enough singletrack, places to pass, and small climbs. After the race, there was plenty of food and some fires to warm things up. The snow was shining, so people were hanging out afterwards.
####
Gordon Neal reports:
Race = Romero Crossing
Location = Tucson, Arizona
Date = 1/01/2003
Distance = 29 miles
Goal = recover from New Year’s Eve
Results = DNF
General = I used to live in Tucson and went down for a visit. I
only discovered that they had a race on New Year’s Day
the day before the race and I ran it just to run with
some old running friends. The Tucson race series is very
low keyed as they have had problems with the park
service before (Many of their races are held in
Sahauro National Park). This race is a point to point
that crosses the Catalina Mountain Range.
Right = Get Up that early on New Year’s Day. The race started
at 7AM.
Wrong = Not Planned to race. If I go back in the future, I
now know that there is a race held every year on New
Year’s.
###############################################
NON R REPORTS: (Saturday, in state)
###############################################
Kreighton Bieger reports:
Race = Meadow Mountain 9 Mile Snowshoe Race
Location = Minturn, CO
Date = 1/18/03
Distance = 9 miles
Goal = About 2 hours of high tempo. Not blow up at the beginning.
Results = 1:51, avg HR 179, exploded at about 9 minutes...
Website = No idea.
General = Despite trying to both stay near the front and not get gapped off, but also not blow up, I still went too hard and blew up on a very steep hill at the beginning. As this was the CO State Snowshoe Championships, the field was pretty strong. The course was great, very challenging with great climbs and fun, steep descents that had one friend double-checking that he still had cleats on his snowshoes! The snow was loose, dry and granular, so the single-track required some attention. One very well placed aid station and slightly overcast conditions also helped. This was my 5th snowshoe race and was the best course I’ve done so far.
Right = -Warmed up before the race
-Ate and dressed well (getting the hang of this for
snowshoe racing)
-Ate and drank well — carried sports drink and GU of
my own.
-Focused more on getting a workout than ‘competing’.
-Had fun!
Wrong = -Started too far back and got gapped off again.
-Made an aggressive pass in the powder way too early and...
-Blew up less than 10 minutes into the race.
-Did not double check bindings — right foot came loose
twice on steep descents.
Other Stuff = There was a great pizza feed in Avon after the race, with a nice schwag giveaway!
Well organized, nice course, lots of fun!
(hope it’s alright for ‘virtual members’ to write RRs)
###############################################
WWW POSTS:
###############################################
2/26/03 99 came out for what looked like a cold day. Part way up Crystal Park Road however the layers started coming off! It was fun after the run seeing people showing off their times as quite a few took some serious time off of this loop from 3 weeks ago. That is what it is all about. 10 runs or 25% into the season and 23 still have prefect streaks going:-)
####
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