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Sent: Friday, December 05, 2003 1:29 PM
Subject: Incline Club V8 LR #2
Hello there ICers,
119! One Hundred and Nineteen! That’s how many showed up for the first run of the season last Sunday. What can be said about that but WOW?! It was great to see the newbies and oldbies alike. What excites me the most however is the number of people that said after the run they had someone to run with. For sure these runs go a lot better if you can hook up with someone at, or near, your own ability.
We will be using a schedule very close to previous years. This month (December) we will be working on Waldo and Longs Ranch Road. In January we combine the two and then will be adding in other runs like Section 16 and Rampart Range Road. After that will start spending more time on the Barr Trail especially once the Thursday runs start back up in April. Bottom line — the schedule works — 32 ICers got overall or age-group awards at last year’s PPA/M:-) A bunch more ran PRs!!!
A couple of quick tips for the runs that may or may not seem obvious;
- Bring something to eat or drink on the run. These runs, as you know, take a while.
- Have some toilet paper on you — but please, bury your output!
- Don’t push the last 1/2 mile or so. If you do make sure to run more as a cool down.
- If there is snow take an extra pair of socks with you. Nothing like changing into dry socks halfway into a run:-)
- If you are new to a course run slower and with someone who knows the course. You can go faster on your own another day.
- Have some warm and dry clothes waiting for you in your car.
- Have more food and drink waiting for you in your car. The faster you refill the faster you recover. Tip for this tip: You can make friends fast if you bring extra;-P
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NEXT RUN:
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Sunday, Dec. 7, 8:00am — Memorial Park (Manitou Springs)
Head out the Ute Pass Trail until it intersects Longs Ranch Road. Take TWO lefts and head UP Longs Ranch Road. Try to smile when you hit Poppa Bear Hill;-) Connect back into the Barr Trail at No Name Creek and run back down to Memorial Park. Take the J Pipe trail before the top of LRR for a shorter run. Add Bob’s Road on the way to No Name for a longer run. http://www.inclineclub.com/maps/upt_lrr_bt.htm
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ICers WRITE:
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Margie Stauffer writes:
I was so excited to see your message come in just as I signed onto this computer at the library in Ventura, Ca. My plan had been to drop you a note saying that I am sorry that I will miss the first of the season ‘IC WORKOUT’. Boo-hoo!! I’ll be here until Dec. 2nd visiting with two of my sons.
Have a great Sunday workout ~ I’m sure everyone will be very excited to return to the club. YEA!!!!!!
Hi to all ~ see you next week.
Happy Trails, Margie
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Karl Schab writes (In Part):
I just wanted to say thanks for my first outing with the Incline Club
yesterday. I am reluctant to call it a run since so much of it was walking.
But it’s good to know that I can work out with the club even at my ability
level. Nowhere to go but up, literally and figuratively. One thing is
sure — I am hooked. It is a different kind of running, and I wish I had
tried it sooner.
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Randy Lindsey writes:
I got a flyer from Grand West which has Nancy Hobbs speaking about Trail Running Sunday 12/21/03 at 7pm. She will show slides of running adventures around the globe and will sign her co-authored book, The Ultimate Guide to Trail Running. Free. She will talk about trail running technique, training, gear, nutrition, hydration, clubs, races. Nancy is Executive Director and founder of the All American Trail Running Association.
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Steve Bremner writes:
Thanks for the season kickoff newsletter. I pulled into town last
night. Look forward to getting back into the club runs next Sunday. Sam is
out of shape I’m afraid.
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OFF SEASON RACE REPORTS:
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Jonathan Fitton writes:
Race = SunTrust Richmond Marathon
Location = Richmond, VA
Date = 11/25/03
Distance = 26.2
Goal = 2:59
Results = 2:51:20 (PR), 32nd overall
Website = http://www.richmondmarathon.com
General = A nice sized race (2780 finishers) on a basically flat course except for the last 1/2 mile, which is sharply downhill (think Ruxton). Well supported by the local community, with spectator parties at a couple places along the route. Champion Chip timing.
Right = Trained right: 5 runs of 20+ miles in the months leading up to the race, then tapered for the last 3 weeks. Ate my normal pre-race meals of spaghetti for dinner Thursday, mac & cheese for lunch Friday, and chicken noodle soup for dinner Friday, and oatmeal and a banana for breakfast race morning. Carried my own energy drink (Hammer Gel in water with some protein powder mixed in) and took only water at every water stop. Started out at a conservative pace since the first 6 miles were slightly uphill. Managed to run the second half a little faster than the first. Actually was able to pass 18 people in the last half of the race, and was able to sprint to the finish and hold off a late charge from another runner. According to my heart rate monitor, I never got much over 85% of max.
Wrong = Probably should have taken more water at the water stops. It might have prevented my legs tightening up in the last two miles. Also started a little far back.
Other Stuff = Best thing about the race: OXYGEN!! That 6000 ft drop in altitude took 20-30 sec/mile off my pace. Weather was just about perfect. 45 deg, overcast, light breeze at the start. The clouds never cleared, so the temp at the finish was still only about 50.
The registration process was somewhat annoying. First you picked up your number and chip. Next you had to go through another room where they were selling official race stuff (socks, shirts, jackets, etc) to get the goody bag, which wasn’t really that great. Then you had to weave through the expo to get your shirt. Fortunately, they were reasonably efficient and there weren’t any long lines while I was there.
The end of the race wasn’t much better. It was 3-4 blocks from the finish to where they had the sweat check and food. The food was pretty good, but apparently they ran out over an hour before the official close of the race.
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WWW POSTS:
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11/30/03 Sun: The IC started it’s 8th season with a club record!!! 119 showed for the Ute/Waldo/Ute run and the weather was just perfect. It was an incredible site to see that many heading out onto Manitou Avenue for a training run. After the run quite a few said that they forgot that the Ute Pass Trail is the ONLY trail in Colorado certified as uphill both ways. Otherwise all went well for an awesome start to the new season:-)
11/28/03 Fri: An e-mail was sent to the club announcing the end of the off season! This Sunday, November 30th, will be our first long run of the 2004 season. Meet at Memorial Park at 8 a.m. for the Ute Pass Trail/Waldo Canyon/Ute Pass Trail run!!!
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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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