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Sent: Thursday, May 15, 2003 3:35 PM
Subject: Incline Club V7 TH #5&6 LR #25&26
Hi there ICers,
If you can believe it I just got an e-mail asking if there will be a workout today due to the “weather.” HELL YES! I have always trained on bad weather days because I know some of the competition will stay at home feeling sorry for themselves and the rest of the competition probably lives in a place where the weather is not bad. Either way the only way to stay ahead is to get out there and suffer! Besides, it is excellent practice for bad weather races — they DO happen!
If you saw the www post then you know we had a special guest at Sunday’s
run. Here is Phil the Frog’s official home page:
(http://www.runtheplanet.com/pages/commun/philfrog.php)
and here is his Incline Club “about me” page:
(http://www.inclineclub.com/show.asp?Name=Phil%20Frog)
Some great R reports below. One ICer is bound for Boston and two are oh so close!
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NEXT RUNs:
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Thursday May 8th — Done. See www post
Sunday May 11th — Done. See www post
Thursday, May 15, 5:45pm — Hydro Street
Meet and warm up from Memorial Park to Hydro Street. Leave the park at a
time that gets you to Hydro Street on time. Do a tempo run up the Barr
Trail for 30 minutes or to No Name Creek, whichever comes first. Easy run
back down the Barr Trail and then do 8 Hydro Street hill repeats. Cool
down back to the park.
Sunday, May 18, 8:00am — Memorial Park
Run to the Bottomless Pit sign and back via the Barr Trail. We may also
head out Mountain View and back if we are feeling like doing more. Elk
Park Trail is also starting to melt out so that may be an option as well.
We won’t know until we get to Barr Camp.
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ICers WRITE:
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Fred Wright writes:
Interesting, eh? What a turn around. In the old days, it was considered
“sissyish” to drink in a race, even a marathon. Then it went 180’ the
other way!
(USATF Announces Major Change in Hydration Guidelines)
http://www.usatf.org/coaches/library/
####
Nancy Hobbs writes:
Skyrunner Ted Mahon (Ted participated in several of the Aspen events) is
also on the team with Jesse Rickert. Good info on the Everest trips. Ellen
Miller (who recently got married in Nepal to her climbing partner Bill
from Breckenridge) is also on Everest. Busy year on the mountain.
(Matt C adds: Those links again to follow what is going on and up the BIG
mountain:
http://media.yahoo.com/globalextremes/index.html (Jesse Rickert’s live TV
attempt)
http://www.teameverest03.org/index.html (Gary Guller’s team of which Gary
Scott is a member)
http://www.everestspeedexpedition.com/ (Fabio Meraldi’s record attempt.
Look for English news)
http://www.everestnews.com/ (Covers pretty much everything going on and up
Everest.))
####
Renee Moorefield writes:
I’d love to join in on your runs sometimes, esp since this year I’m
planning to do the Ascent (which I’ve never done before). However, I’m
concerned that I may be too slow for your group. Could you give me a
perspective on the type of people who are there??
(Matt C adds: Those that run with the club know that all abilities are represented. We have fast, slow and everything in-between. However the best way to found out if the club is for you is just to come out and see what happens!)
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R REPORTS:
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Chaz Lalonde reports:
Race = national capitol marathon
Location = Ottawa, Ont., Canada
Date = May 11/03
Distance = Marathon
Goal = 3:20
Results = 3:15:39
General = As it was my first marathon I did not know what to expect. I was really hoping to better my Ascent time of 3:25, with a bonus if I could reach the Boston qualifying time of 3:20.
Right = #1. This race has pace “bunnies.” I stayed behind the 3:20 pacer for the first 5 km. Thereafter, I made certain to stay ahead. #2. I never tried to catch the 3:10 pace bunny. #3. I spent Mother’s Day with my mother in Ottawa!
Wrong = 1:36 for the first half, 1:39+ for the second half. I was hoping to push it for the last 10km but every time I tried to extend my stride, my hamstrings started to cramp. I was forced to take short quick strides. What is that all about? Is that “the wall"?
Other Stuff = If you run a marathon in Canada its 42.2km! My brother had warned me so I had split times in km. With only 3 thousand participants in the marathon it took less than a minute to reach the starting line.
####
Harry Harcrow reports:
Race = Fort Collins Old Town Marathon
Location = Fort Collins, CO
Date = May 11, 2003
Distance = Marathon(26.2 miles)
Goal = realistic 3:30 unrealistic 3:15
Results = 3:17:41
Website = http://www.runnersroostftcollins.com/Marathon%20Details.html
General = This is a great marathon course. The race started at 6:00 in Poudre Canyon. Which meant waking up at 4:00 so we could be on the bus by 4:45. It snowed the day before, but cleared up enough that there was no snow ( or very little) on the course. The temperature was a cool 35-45 the whole way which was nice and no noticeable wind.
Right = I ran a very consistent pace until my knee started to give out at mile 22. At that point I was unable to keep my Boston Marathon qualifying pace and instead focused on finishing my first marathon. I was able to remain hydrated and kept my energy level up for the whole race.
Wrong = Not really much went wrong. I felt good condition wise the whole course. I had been having knee problems for the past month and could have and should have treated it much better.
Other Stuff = A very beautiful course. It starts at in Poudre Canyon and is a nice gentle downhill course winding through the canyon. The canyon portion lasts about 14-15 miles and then becomes very flat except for a few uphill portions. At the 23 mile point the course turns from running on the side of a paved road to a bike path with runs along side the Poudre River until you come out to Old Town Fort Collins for the finish. Well organized and plenty of aid stations.
####
Gina Basile reports:
Race = Ft. Collins Marathon
Location = Ft Collins, CO
Date = May 11, 2003
Distance = 26.2
Goal = 3:40:00 to 3:40:59 (qualify for Boston)
Results = 3:42:42.8
Website = http://www.runnersroostftcollins.com/Marathon%20Details.html
General = Good race conditions. Cold at the start (about 35) but warmed up nicely through the race. Good support, nice downhill fast course. Road race but had a dirt shoulder through Poudre Canyon that I stayed on most of the way.
Right = Watched my start pace so I didn’t go all out right away. Trained well at about 40-50 miles a week with several long runs. Hydrated well. Paced well the whole race until the end. Overall, good strong race. Took over 18 minutes of my marathon times last year.
Wrong = Will try a 26 mile long run because I couldn’t hold the pace for the distance. The last two miles I was getting passed all over the place and I couldn’t push it any more. Still had 8 minutes for my last mile to qualify and I didn’t have anything left. So I would say wrong- Not having run the distance in training this season - Carrying too much extra weight this season - Not enough speed work in my training (ok, so practically none)
Other Stuff = Great race course and good aid stations. Hate the 6 am start which means your on the bus at 4:30 am (YUCK!), but good run none the less.
####
Keith Lonnquist Reports:
Race = Fort Collins Marathon
Location = Ft Collins, CO
Date = 11 May 03
Distance = Marathon
Goal = 4:10
Results = 4:13
Website = http://www.runnersroostftcollins.com/Marathon%20Details.html
General = I ran an ok race very near my goal time. No surprise that with most of my training on trails, the pavement was a bit hard on my feet.
Right = I was hydrated about right. I had a small breakfast prior to the run & due to the availability of Gu at every aide station, I had one of those about every 3 miles. Wrong = I did a couple miles a bit too fast early in the race, but otherwise, it went about as well as could be.
Other Stuff = This is a very well run marathon & half-marathon in Ft Collins. Eryn & I met the bus at the Holiday Inn at 4:00a.m.(!) for the drive up Poudre Canyon. We stayed in the warm bus until 10min before race time, 6:10a.m. The race runs down the canyon along the Poudre River and then at the halfway point it’s flat through La Porte and on to downtown Ft Collins. Aide stations are every 3 miles, with water, Gatorade, & Gu at every stop. The entire run is on pavement. The canyon is beautiful and it was lucky the storm went through the day before as the roads were dry Sunday morning. There were a couple porta-potties along the route and some restrooms just off the road in a couple campgrounds. Plenty of volunteers, good aide stations, nice finish line--this is a race I would do again.
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Steve Bremner reports:
Race = Hwasoeng City Half Marathon
Location = Hwasoeng City, S Korea
Date = May 4th, 2003
Distance = 13.1M
Goal = training run
Results = 1:24
General = This race was promoted in the American community as a “free race for foreigners.” The Koreans are good about giving either foreigners or US military free entries to races now and them. About 15,000 Koreans and 100 foreigners ran either the 5K, 10K, or half marathon.
The race started at 1000 and it was a hot day. I wilted. By race end it was like a marathon. I became dehydrated though I drank early and often. Just a tough day in the sun.
Right = Started off slowly and tapered from there.
Wrong = Didn’t train enough.
Other Stuff = After the race it was a real party. Lots of activities including traditional singers in costumes, pachon (Korean pancake) and rice wine, pounding of rice paste with monstrous wooden mallets. Interesting.
####
Derek Griffiths reports:
Race = Flying Pig Marathon
Location = Cincinnati, OH
Date = 5/4/2003
Distance = Marathon
Goal = Top 5 overall, 2:37
Results = 5th overall in 2:41:07. PR!!!
Website = http://www.flyingpigmarathon.com
General = The Flying Pig Marathon is my hometown marathon in Cincinnati, OH. It is been going on 5 years and I have participated in something all 5 years. The first year, I ran the first 10K and dropped out because I was injured (after entering the race), the next year, I crewed for my father. I ran in 2001 (2:48) and then was in charge of a water stop in 2002. It is a great marathon! If anyone is interested in doing it in the future, talk to me and I can give you some advice.
Right = Everything!! My training was great and my taper was perfect. The weather was great. 40 — 50 degrees and overcast. I didn’t go out too hard because the first 8 miles are net uphill, so I didn’t die early.
Wrong = I think the only thing I did wrong was I got a little carried away on the downhill from 8-15. I was running 6-6:10 and the I started running 5:50’s with a couple of sub 5:50’s and a 5:39! But, it was downhill and I didn’t feel as though I was picking it up, just going with the lay of the land. I also might have drank a little too much water, because I got a cramp at 21 (right at the bottom of the first of 3 bridges). This just also happened to be the point the my legs didn’t respond. I would say that I hit the wall because I still ran 6:40’s, but I could tell that If this was a 50K, I would have been in trouble.
Other Stuff = The course for the Pig is not a flat course. First off, Cincinnati is the 3rd hilliest city in the US (behind San Fran and Pittsburgh) so it is difficult to run a flat race there. There is a big hill from 5-8 and 3 bridges over the Ohio River from 22-24.
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Anita Bower reports:
Race = Wild Wild West Marathon
Location = Lone Pine, CA
Date = May 3, 2003
Distance = 26.2 miles
Goal = successfully guide a blind person to finish
Results = did just that
General = The WWW marathon was held at the base of the beautiful Sierra Nevada mountains, very close to the notorious Whitney Portal Road at the end of the Badwater Ultramarathon. The race lived up to its name. There was rain, snow as we climbed in elevation, more rain as we went back down, several stream crossings, some pretty hairy downhill sections, LOTS of climbing, and wind that made it difficult to breath at times.
Right = My main goal was to be a successful guide. I had little experience guiding a blind person, and was very nervous about her falling and getting injured, as well as myself. It was slow going, as there were countless rocks, slick downhill sections, and narrow boards which at times we crawled across. The wind made it hard for her to hear me give directions, but she finished an incredibly difficult course without one fall. An amazing woman. I closed my eyes a few times to try and “see” what it was like for her, and it scared me to death. It took us almost ten hours to make it. The volunteers were great, and so patient on such a cold and blustery day. We hope to have the same success at the Pikes Peak Marathon.
Wrong = Nothing really that I can think of, all things considered.
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WWW POSTS:
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5/11/03 Sun: 70 ICers and a frog showed up for a Mother’s Day run on Pikes
Peak. For the 2nd year in a row a couple of us used the occasion to summit
the peak. It was a cold day to do it for sure but the frog needed to go
for a run. The summit house has been remodeled and the doughnuts taste as
good as ever!
5/8/03 Thur: For the first time in 7 years the sign-in sheet got left at the starting area of the run. However it was still there several hours later and 50 ICers still got their *s! 30 minutes of 1 minute hard, 1 minute easy was the pain of choice today and pain it was. 8 Hydro Street hill repeats rounded out the workout for most although three opted for another run up towards No Name.
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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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