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Sent: Friday, March 12, 2004 4:14 PM
Subject: Incline Club V8 LR #16
Hi ICers,
I got enough questions concerning the “Thursday transitional workouts” that I mentioned last week that I am going to add a little more detail this week.
Recap: As stated, the Thursday club runs start up soon (April 8th). However because they are hard workouts I recommended that during the next month (3 weeks now) you should add in some “pickups and even a few 1 minute hard, 1 minute easy sections” at least once a week to help ease the transition. This was only for those of you who are not already doing harder workouts during the week. Finally I said that they don’t need to be “too structured.”
Well, it turns out that quite a few people want more structure and more specifics as far as “how long and how many.”
Here are a couple of more specific examples:
Example 1:
20 minute warm-up
Do 5 sets of running hard for 4 telephone poles and running easy for 3 telephone poles
20 minute cooldown
Example 2:
20 minute warm-up
10 minutes of 1 minute hard, 1 minute easy
20 minute cool-down
For either workout pace yourself so that you feel like you could do twice as many hard sections as you will actually be doing (5 in either case). Both of these workouts should be easy to do for anyone who has been running the Sunday runs. For that matter they should be easy to do for just about anyone who has been running on a regular basis! The main advantage of example 2 is that you will get a head start on developing your sense of timing for the 1 on, 1 off workout we will be doing every other week on Thursdays. The other advantages are that you can do that workout on trails and even uphills:-)
Remember, the point of the above workouts is not to be hard in and of themselves. The point of the workouts is to ease into doing harder runs instead of just showing up on April 8th ready to get hurt!
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Yvonne and I have started working on this year’s club t-shirt stuff. We want to get things underway much earlier this year:-) We are also looking into hats and Tyvek jackets. Stay tuned...
See you Sunday:-)
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NEXT RUN:
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Run out the UPT and take a right and head over to do the Waldo Canyon loop in the clockwise direction (it is safer running ice on the way up). Then do Longs Ranch Road taking the J-pipe short-cut. 2.5-3.5 hours, if it would be longer do just one of the two.
Note: I have not heard any snow/ice reports which I am hoping means all is well:-)
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ICers WRITE:
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Bob Jones writes:
Really, I promise, this is the last advise regarding mountain lions. Unlike primates, these quadrupedal predators evolved without the advantage of depth perception thus causing their visual predation stimuli to be more activated by shape than size. Therefore those of you with that extra “X” chromosome who must crouch in order to do “yo’ bidnuss” are at risk of appearing in the shape of a rabbit. This is also why mt. bikers and horseback riders, activities where one is crouched, have also been attacked in the last few decades. This means retying your shoes should be done whole standing with your foot against a tree or rock or whatever it takes to appear as an unappetizing biped and keeping the pepper spray handy in the event of an unavoidable crouch. You are most likely very safe while running. Even safer running with a group. Optimally a group of SLOWER runners. And actuarially bullet-proof with a group of slower runners wearing bunny-ear caps and Velcro cotton-tails available from Ca
tbait.com.
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R REPORTS: (Sorry, none from Jonathan Cavner this week)
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Anita Bower Fromm reports:
Race = Old Pueblo 50
Location = Sonoita, AZ
Date = March 6th, 2004
Distance = 50 miles
Goal = finish under 13 hours
Results = 12 hours 56 minutes
Website = http://ultrazone.us/OP50
General = OUCH! Much harder than I thought. OP50 was run in the middle of nowhere, about 30 miles from the Mexican border. Well organized and put on by an ultrarunner. Lots of rocks and stream crossings, which is unusual in Arizona, and some tricky downhill sections for which my quads are still reminding me of.
Right = Remembered my own coffee maker. Nothing was open prior to the race, or after in Sonoita. I did the first half in 5 and a half hours, and felt great. I even ran some of the downhill sections. Kept my stuff in clear drop bags, which made it easy to see my stuff, so I didn’t waste as much time at the aid stations.
Wrong = Forgot my Hammer Gel. Carb Boom just didn’t agree with me, and it is suffice to say that Sonoita will be much greener thanks to my efforts. I didn’t take in enough calories in the beginning, which I paid for during the last half, which never seemed to end.
Other Stuff = Four more miles to the finish my #**!. However, there were lots of tell tale signs of mountain lion and bear to motivate me to keep moving. The last half is much harder than the first, complete with stream crossings, a nasty little uphill section in the last four miles, and stream beds to “run” on. Lots of turquoise throughout the race, which was kind of neat.
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WWW POSTS:
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3/7/2004 Sun: 71 came out for a trip up Rampart Range Road. The road was in awesome condition until 1/2 mile before our turn point and the dirt was a welcome change from all the ice as of late. In other news, 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 it is recommended 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!
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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
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