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Sent: Friday, March 05, 2004 1:55 PM
Subject: Incline Club V8 LR #14 & 15
Hi there ICers,
I must say that last Sunday’s run was one of the most icy that I can remember! Various reports of people taking up to an HOUR longer to do the loop. Even had a scary fall reported as you will see below. It is just that time of year and one of the reasons Rampart Range Road will always be a recommended option for March because things will probably get worse ice-wise before they get better:-(
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We are just over a month away from starting the Thursday hard runs! If you are not already doing some quality running during the week I recommend that you start doing some pickups and even a few 1 minute hard, 1 minute easy sections at least once a week. It does not have to be too structured but anything you do will help with the transition!
See you Sunday:-)
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NEXT RUN:
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Sunday, Mar. 7, 8:00am — Memorial Park
Head out El Paso and take a left after hwy 24 into the GOG. Run up Rampart Range Road to just past the antenna. Head left down Williams Canyon one mile and take the right up to Waldo and head back to the park via UPT. 2.5-4.0 hours. Shorter option is to head all the way down Williams. See map!
Note: Feel free to do RRR as an out/back but you will want to then try to go higher than just the turn-off to Williams Canyon.
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ICers WRITE:
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Sarah Altonen writes:
I know people are probably sick of hearing about Mountain Lions, but I was laughing pretty hard at Bob Jones’ email. I feel pretty strongly about not wanting to be attacked by a lion. So if it should happen I will go down fighting should I go down. It is almost fun to think about. So maybe I am sick, but I won’t quit running the trails for no stinking mountain lion.
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Randy Lindsey writes:
I got 10 minutes faster to the top of Section 16 since about a month ago, so we’re getting there! But the ice on the descent was challenging, and I was amazed at Gina Harcrow who zoomed on ahead. Then I caught up to Gordon Barnett helping another runner who “did a Randy” and may have broken her nose so I knew I was right to be conservative.
Returning on Intemann, Gordon and I elected to take the alternate route down to the road in Crystal Hills to avoid the last of the ice. As we stood around in the park afterward, Gina came in and gave us an earful about “Shortcut! Shortcut!.” In my defense, I just want to quote our elder statesman, Larry Miller, who said
(2002, LR #33):
“Randy the Sunday runs are not races they are training runs. After running the flats for a week in Nebraska the hills of Colorado did a number on me so I cut it short. Anyway, as you get older you can get away with that kind of stuff. Just ask Jack.”
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Kay Wieder writes:
(On Sunday)
Hi Matt,
You passed my black lab, Zeb, and me on the upside of Section 16. We started at the Intemann trailhead. I’m not sure I went out hard but I sure went down hard on the ice. I was almost to High Drive, was trying to hold on to a bush to stand up on the ice, and somehow turned around and landed HARD on my nose. I was sure it was broken. A couple of ICers came by right after I fell and stayed with me until they were sure I was OK. They said my nose was certainly swollen and getting black and blue! Others were very nice, asking if I was OK.
I have lots of black and blue spots, a big bump on my knee, a very swollen thumb, and a real pretty face (big nose!)! I don’t think I broke anything so that is the good news. I kept snow on my nose and thumb as I was getting back to my car. I’m sure that helped. I think I’ll be ice shy for a while.
(On Wednesday)
The good news is the fall did not hurt me running wise at all. Ran on the treadmill yesterday and hope to get out this afternoon after work. My face has lots of “red” spots but, oh well, they will go away. Still have a very swollen, black and blue thumb but I don’t think it is broken so... all is fine (or is going to be fine). Here I am, almost 60 years old, all banged up like I was when I was 7! I love it!
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R REPORTS:
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Steve Bremner reports:
Race = Mt Mitchell Challenge
Location = Black Mountain, NC
Date = 28 Feb 2004
Distance = 40 miles
Goal = Top Ten; under six hours
Results = 8th; 5hrs:49min
Website = http://www.blackmountainmarathon.com
General = The race started at 7 AM in the small town of Black Mountain, NC about 15 miles east of Asheville. The first four miles take you through residential side streets before we cut away onto a snow-covered single track trail. After a few miles the single-track leads into a wagon road, also snow-covered. Not really easy to run, but a whole heck of a lot better than later that day as we came down. In the early morning it was crunchy. Later as the temperature rose to 50 it had turned to mush.
I was in 4th place as we left the wagon road, now we went onto the paved and clear Blue Ridge Parkway. Three runners passed me on the road. Near the top we left the road for snow-covered trail again, and I caught and passed all three on the final steep trail. They were walking. I ran it.
Coming off the top (3hrs 9min) I had a good lead on the three and set my sights on the next one ahead. As I ran down the road I asked after the distance I was behind. By the time I had reached the wagon road I had narrowed the gap from seven minutes to three. That was the end of my glory though. This was four hours into the race and I began to feel pretty wobbly. The wagon road was slush and I throttled back and endured.
Soon a runner who I’d never seen the entire race to that point came bounding by me like a spring hare. Afterwards the three I had passed going the final two miles of ascent also came lumbering by.
After an eternity we finally got off the trail and entered the paved residential roads. Initially they were so steep that I practically had to walk down them for fear of my legs buckling. A couple more passed me on the roads, but I hung on for third masters.
Right = Trained.
Ran a relaxed race.
Wrong = Can’t think of any.
Other Stuff = This is a great race. It usually fills up early, but I managed to get in anyway. Maybe because I came in from Colorado. Nearly all the runners were from NC or a state or two away.
If you decide to run it do the Challenge! There are two races: The Challenge goes all the way to the top of Mt Mitchell and back (40 miles); The Marathon turns around early and goes the standard marathon distance: 26.2 miles.
The winner, Will Harlan ran 5hrs, 04min. This was his third straight win on the course.
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Jonathan Cavner reports:
Race = Run to the Sun
Location = Phoenix, AZ
Date = 2/28/04
Distance = 5.5
Goal = Fast uphill tempo run
Results = 1st 35:50
Website = http://www.runningmasters.net
General = This is the first running of a road race to the top of South Mountain in Phoenix. It was a hit! Only around 150-200 people did the race this year, but I’m sure next year it will be a premier event. The race started out under an arch made of balloons. Three of us started out at the lead together, Rome, John and I. We were shown the way by the lead race car. I had never met John until after the event. Great guy! At only 16 years old he home schools and runs 100-130 mile weeks. Rome I did know. He runs for Central Community College. I had competed against him in a cross country meet last year. Immediately after the start we started climbing up the mountain. Rome and I were running shoulder to shoulder through the first mile. John was directly behind. After the first mile Rome and John sped up a little and I let them gap me a few strides. On the first of two downhills a little after mile 1 I gapped John and Rome slightly. They quickly caught back up on the next hill, but stayed slightly behind. Slo wly I pulled away taking cutting the tangents as sharply as possibly. I thought that John maybe pretty good at the top as there is a very steep slope. From what I had seen he had taken the steeps pretty well. I tried hard to put enough distance between us, so that he couldn’t pull away on the last half mile. The plan worked and I reached the last steep hill with no sign of anyone accept the hikers and the lead vehicle. All I could think of was “cadence, cadence, cadence” during the last part of the climb. I knew it was getting close when I saw the balloon arch at the top of the mountain. I pushed it in to a 1st place 35:50 finish.
Right = Ran a steady race and didn’t fade.
Wrong = If this was a goal race, I would have done just about everything wrong. Ran a marathon last Saturday. Ran 8 miles in the hills the day before. Hard track workout on Thursday. However, I don’t have the Incline Club here in Arizona, so these are the types of events that keep me in shape.
Other Stuff = Great course. Felt like I was running Mt. Washington hill climb in the desert. Great organization. Aid stations were awesome even though I didn’t take advantage of them. I was very surprised at the cool pewter “King of the Mountain” running trophy that I received at the awards ceremony. The age group metals were nice as well. I opted to run back down on some trails instead of taking the bus back down the mountain.
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Jonathan Cavner reports:
Race = Four Peaks Mountain Race
Location = North of Fountain Hills, AZ in
Date = 2/21/04
Distance = 26.2
Goal = Long Training Run
Results = 3:21
Website = http://www.arizonaroadracers.com
General = This run was a tune up for the Crown King 50K that I hope to run in a couple weeks. Four Peaks has a ton of hills (3000ft — 4000ft elevation gain/loss), however the footing is really good so you can still have a decent time. Started talking with John on the first mile, but picked it up. John stayed in touch for a few more miles, but lost him by the first aid station (8 miles). I faded a little between 10 — 13, but picked it back up on the second half. At the turn around people were pretty spread out. I ended up about 14 minutes ahead 2nd place (Paul Bonnett) and John a couple minutes back from him.
Right = Took it easy on the first mile.
Wrong = Had enough to eat/drink during the course.
Other Stuff = Great informal race. All proceeds going to charity. No awards.
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Jonathan Cavner reports:
Race = Pemberton Trail Race
Location = Fountain Hills, AZ
Date = 2/7/04
Distance = 50K
Goal = Long Training Run (sub 3:50)
Results = 3:47:41
Website = http://www.arizonaroadracers.com/pemberton2004.htm
General = Since there is no Incline Club in Arizona I have to do races to get that quality long run that I need in my training. One of these is the Pemberton Trail Race. Its a nice, slightly rolling course with two 15.5 mile loops. I knew that I wouldn’t be very fast on this course as I hadn’t done any long flat training runs, but I knew that I needed one in my training program. I went out slow and died, but still had a decent time just because it is a fast course. I ran with Josh Brimhall for a few miles. He took off and I passed him at the half way point at the aid station. He then passed me during the second loop while I was dying (mile 16 — 26). I then was able to pick it up slightly on the last 5 miles. Josh still put on 9 minutes while I was dying.
Right = Went out slow.
Wrong = Didn’t go out slow enough. Didn’t taper (as it was more of a training run).
Other Stuff = Nice course. Some good raffle giveaways. Nice prizes but only to the first people in each age group (no overall prizes). Age groups were from 15-39, 40-50, 60 and up.
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Jonathan Cavner reports:
Race = Tonto Fun Run
Location = Cave Creek
Date = 1/24/04
Distance = 24 Miles
Goal = Long Training Run
Results = 2nd 4:00 (got lost)
Website = www.arizonaroadracers.com (no results for this one)
General = Showed up to this “informal” run/race. I new it was a challenging course with a few thousand feet of elevation gain and tough footing. It ended up being a blast! I started out in the lead with a guy named John. He hadn’t done the race the year before either. We both ended up going straight while the course went off to the right. It was clearly marked with ribbons, but we weren’t looking in that direction unfortunately. After realizing our mistake we backtracked and found the course. Unfortunately we had lost 10 minutes. We then proceeded to pass everyone. Finally before the first and only aid station (mile 11.5) I thought we had passed everyone. Wrong. I found out at this point that Dennis Poolecco had joined the run at the last minute. I ran a fast 2nd half trying to catch him, but never did.
Right = Brought enough gell and accelerade.
Wrong = Got lost. Spent a lot of energy catching back up to everyone. Need to learn to follow people that know the trail. ;)
Other Stuff = Way cool run! $10 donation. Lots of elevation gain/loss and great volunteers.
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Jonathan Cavner reports:
Race = Lost Dutchman 8K Trail Race
Location = Apache Junction, AZ
Date = 1/18/2004
Distance = 8K
Goal = Fast workout
Results = 1st (28:07)
Website = http://www.lostdutchmanmarathon.org/
General = Lindsay wanted to do this race, so whom am I to say “no.” Plus its hard to find trail races under 50K here in Arizona, so I decided to do this one. The 8K doesn’t have any major hills, but it definitely was a rolling course. I went out easy from the beginning. After a couple minutes it appeared that the race would be between me and one other guy, Matt Kakuk. He was ahead 50 yards or so till around half way. I bridged the gap after the half way point during a head wind. We ran to the finish together where I kicked it in hard at the last 100 meters.
Right = Didn’t go out too fast.
Wrong = Didn’t taper (not a goal race).
Other Stuff = Well run race with a breakfast buffet afterwards. Nice awards. Lindsay kicked it in to win her age group!
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Jonathan Cavner reports:
Race = Tucson Half Marathon
Location = Tucson, AZ
Date = Sunday, December 7, 2003
Distance = 13.1
Goal = sub 1:14
Results = 1:16:36
Website = http://www.tucsonmarathon.com
General = I believe now that I was being completely unrealistic in my goals for this race. I was hoping to run a fast half marathon on the flats when I had only run 8Ks this season. Anything longer was always in the mountains where you don’t have the repetition of having to keep the same stride length for over an hour. My goal was to dip into the 1:12s or at least run sub 1:14. I started out running my goal tempo, 5:30 miles, passing the 4 mile marker in 24:02. After mile 5 or 6 I started fading slowly. I passed 10 miles in 57:10. People were passing me left and right. After pushing up the final (and maybe only) hill to the finish line the result was 1:16:36.
Right = Tapered, rested.
Wrong = I was hoping to not need to run long runs on the flats for training. Flat long runs are boring! The thinking was that my collegiate cross country races, trail runs and track workouts would be sufficient. Alas, I was WRONG!
Other Stuff = Well run race with the exception that my registration was lost. Maybe by active.com. It was nice seeing Bernie Boettcher at the end of his marathon. There was a great group of “Bandito’s” cheering myself and Joel.
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NON R REPORTS (Not a running race):
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Dan Smith reports:
Race = American Birkebeiner
Location = Cable to Hayward WI
Date = 2/21/2004
Distance = 50.25 km
Goal = sub 4 hours
Results = 4:02:09
Website = http://www.birkie.com
General = This was my second attempt at the grandmother of all x-c ski races in the US despite having lived in the upper midwest for 30+ years. Two years ago had a major wax fiasco and lost the glide on my skis the second half of the race. A bit like running with cardboard tubes on your legs and wet overshoes. Even though it’s low altitude race, I felt more physical stressed than near the summit of Pikes Peak. This year I solved the wax problem, focused on improving my skating technique and did not drop my ski pole at the start of the race like last time!
Right = One layer of wax for each 10k of race distance. Got a good night’s sleep by not sleeping on the floor of Hayward Middle School this year. Arrived at the race site with enough time to change into ski boots and out of warm-ups without getting hypothermic but without having to kill time for two hours.
Wrong = Still got left behind the faster skiers at the start, forcing me to be stuck behind slower skiers on the opening hills. Sounds like the Ws, doesn’t it.
Other Stuff = I managed to catch a lot of skiers in the wave ahead of me, so I think I can get into wave 3 next year. The better the peer group, the fewer slow people to have to pass. The Birkie gets very tough on the uphills, and good technique is a premium. If you aren’t too tired, the reward is a swift downhill charge during which recovery takes place. My average heart rate for the whole race was 156, about the same as a marathon. On the worst uphill it maxed out at 167, probably because I was trapped behind people who were basically walking and i couldn’t climb as fast as I would have liked.
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WWW POSTS:
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2/29/2004 Sun: A labor day run brought out 62 runners and the word for the day was ICE! Section 16 was more like an ice rink in sections (large sections) and several people crashed and burned — at least one rather serious. It is that time of year and if you are one of those that has a hard time with ice don’t delay, go here: http://www.skyrunner.com/screwshoe.htm Things are probably going to get worse before they get better! Otherwise it was a great day to be out running:-)
2/22/2004 Sun: 83 showed for the “double trouble” loop — Waldo followed by Longs Ranch Road. Fortunately most of the ice that was on the trails was “sticky ice” so not too many falls were reported. Even the temperature rose above 40 as the run progressed. However all was not peaches and cream! The snow at the top of Longs Ranch Road had everyone doing the post hole shuffle — slow going indeed!
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ACCOUNT SETTINGS:
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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
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