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Sent: Thursday, April 22, 2004 1:18 PM
Subject: Incline Club V8 TH #3 LR #22 - No VanFeed
Hi ICers,
The VanFeed has been tentatively moved to May 2nd depending on next week’s forecast. While the purpose of the VanFeed is of course to eat it is also a time to hang out and have fun:-) The potential for cold was just too great for this Sunday.
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There is exactly one week left to order and/or pay for your club shirts and hats:
http://www.inclineclub.com/shirt
See you later today (rain or shine) and Sunday!
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NEXT RUNs:
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Thursday, April 22, 5:45pm — Hydro Street
Meet and warm up from Memorial Park! Leave the park in time to get to Hydro Street on time. Do 30 mins of 1 min hard, 1 min easy up the Barr Trail or to No Name Creek, whichever comes first. After an easy run back down the Barr Trail do 4 Hydro Street hill repeats. Cool down back to the park.
Sunday, April 25, 8:00am — Memorial Park
Head out El Paso and into the GOG. Run up Rampart Range Road to just past the antenna. Head 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 — go all the way down Williams. See map! http://www.inclineclub.com/maps/rrr_williams.htm
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ICers WRITE:
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Sandy Powell writes:
I, like Donna (see last newsletter), am running your workouts from afar. Can you give me an idea of how long Hydro Street hill is and its incline?
Last night I ran a fun workout that others may enjoy trying. I ran uphill (8 -15% grade) for 30 minutes. Coming down I ran for 5 minutes easy, then turned around and ran back up for 3 minutes. 5 intervals of this got me back down the hill and seemed to break up the pounding of a long downhill. And it was fun!
(Matt C adds: Hydro Street is 315’ long or 105 yards. The first third is fairly steep — I would say around 20%. The middle is more mild at around 12% and the end picks up again but perhaps not as steep as the beginning. There is a photo of our little friend here: http://www.inclineclub.com/photos/hydro.jpg
You can only see about the first 1/2.)
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Brenda Willis Ultra 100
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Starting point 3/21/04: 307.5lbs
Last club weigh-in 4/18/04: 288 lbs
Below 290! Last Sunday Brenda weighed in at 288:-) The longer walks are going fine and no days were missed this week.
Pledge breakdown as of 4/22/04:
She has now topped $7,000!!!
5 @ .20 per pound
14 @ .25 per pound
10 @ .50 per pound
1 @ .50 per pound first 50, .75 next 50 = .625 per pound
18 @ 1.00 per pound
4 @ 2.00 per pound
Total 53 pledges, $36.625 per pound
Cooperate match will bring that to $73.25 per pound or $7,325 if (when:-)
she reaches her goal. All money goes to the ARC. www.thearc.org
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R REPORTS:
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Linda Ronas reports (to keep a perfect streak going:-)
Race = Run with the Rebels
Location = Las Vegas, NV
Date = 4/17/04
Distance = 5K
Goal = have fun
Results = 25:53
General = I believe this race was the 1st running of the Run with the Rebels, which benefited the UNLV women’s basketball team. Team members ran the course along with participants (duh) and overall was a very nice, small get-together.
Right = All those days spent tapering poolside seemed to really help.....
Wrong =
Other Stuff = The course started at the Thomas & Mack Center and was run primarily on the UNLV campus, which was very scenic. I was surprised that for such a small race (~ 100?) that chip timing was used; a first for me. Not sure exactly what my time was since the local running club’s website doesn’t have any race results posted since Jan 04.
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Chaz Lalonde reports:
Race = Boston marathon
Location = Boston
Date = 04/19/04
Distance = 26.2
Goal = 3:20
Results = 3:48
General = I had a great training season with most of my runs in the GOG so that my body would get used to “pounding the pavement.” Unfortunately, none of my runs were in the heat that we encountered in this years marathon. 80F at the start and 85F at the end. I likely would not have finished if it weren’t for all the spectators with garden hoses!
Right = great training runs for 16 weeks leading up to the race as well as a good taper.
Wrong = Perhaps a little too much site seeing with the family on Sat and Sun.
Other Stuff =
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Richard Hedlind reports:
Race = Boston Marathon
Location = Boston
Date = 4/19/04
Distance = 26.2 miles
Goal = <4 hrs
Results = 4:43:31
Website = http://www.baa.org
General = New England spring decided to turn hot on all the runners this year. It was really warm at the start but got a bit better along the course when the strong breeze was more noticeable. An awesome event of course with a lot of people watching along the roads. I started almost at the end of the pack so it took 20 minutes before we even started moving.
Right = I stayed hydrated and paced myself on 9 minute miles. I have been training on Heartbreak hills so I had no problem running up all of them. Ate a lot of oranges along. People also handed out popsicles which was nice in the heat.
Wrong = I drank way too much! I had to stop 10 (!!) times to go to the bathroom. I lost a lot of time standing in line for the porta potties. I was too afraid to reduce the fluid intake too much so it continued through the whole race. Very annoying. I would say I lost 30 minutes or more on that.
Other Stuff = The course is well known. :) Of course I had my IC shirt on.
I got a chance to run this race as part of a charity project for Michael Carter Lisnow Respite Center in Hopkinton (www.hopkintonrespite.com). Very honorable.
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Derek Griffiths reports:
Race = London Marathon
Location = London, UK
Date = 4/18/2004
Distance = Marathon
Goal = Finish and have fun
Results = 2:57:44
General = My wife and my parents went on vacation to London for 8 days because I had gained entry into the London Marathon. My plan was to have a good time, see the sites and enjoy the race.
In general, London would have to be the best marathon I have ever done, period. And I have done enough for comparison. London is the biggest marathon in the world. They had over 40K people registered. However, because of the drizzle and cold, only 32K finished.
Now, I have done Boston, NYC, Marine Corps and Chicago and London is better than all of them! First off, getting to the start was a breeze. With a 945 start we left the hotel at 745, walked the 3 blocks to the subway and enjoyed our trip. We had to change trains a couple of times, but that is to be expected in a city the size of London. Once off the train, it was a 10 minute walk to the starting area. All I had to do was throw my bag in the trucks and head to the start line.
Like Boston and NYC, London has corals. I was in the first coral so I assumed I would have to fight a few people to get up to my entrance. Wrong. It took me a whopping 60s.
Once in the coral (10 minutes before the start, unlike to 60 minutes at NYC) the volunteers slowly walked us up to the front (in behind the elite men). This was a smooth as could be. Maybe it is just the mentality of the runners in Europe, but not a sole pushed and shoved there way to the front.
Once the gun went off, the real fun began. My plan was to run 3:00-3:15 and just enjoy the sites. I figured that this time would put my in the top 300-400 (I ran 2:58 at NYC and was 300th). I went out a bit harder then planned due to the amount of people around me and the numbers of people lining the streets. After a 6:45 second mile, I tried to slow but couldn’t. I found myself running 640s for a bit when all of the sudden the 7:00 pace group went by me!
The first half of the course not as scenic as the 2nd half. You go over the Tower Bridge at 13 miles and that is when the people lining the streets went from 2 deep tp 10 deep!
After a 7 mile loop through east London (where there was still crowds lining the street) we ran past the Tower of London, Big Ben, The London Eye, and finished at Buckingham Palace. I didn’t see the Queen waving to me as I passed, but I guess I didn’t really expect it :-)
At the finish, we were given our Medals and a goodie Bag that weighed 5 Lbs and that was it. I expected beer and food (the food was in the goodie bag which I didn’t look through until we were back at the hotel) but there was none to be found.
We started our walk back and within 5 minutes he stopped at a Pub for that beer and food I was looking for. That particular one was full, so we walked another 5 minutes to the subway, changed trains once and got off at the stop by our Hotel. Right at the top of the subway stairs was another Pub, so we went there.
I had a Fuller’s London Pride from the hand pump, watched to BBC coverage of the race, asked the Bartender if I could buy the glass (which he gave to me for free) and then headed back to the hotel.
We would finish the day at another Pub for dinner and Beer.
That finished the day on the best marathon I have done. I would suggest this marathon to anyone in an instant. If you want to run fast, there will be tons of people around you (2:30 was 200th, I was 950th in 2:57:44). If you want to run slow and enjoy the scenery, there will be tons of people with you then (30000th place was 5:57)
Right =
Wrong =
Other Stuff =
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Nancy Hobbs reports:
Race = Brickyard
Location = Martinez to Port Costa, CA
Date = April 18, 2004
Distance = 8 Miles
Goal = Training run, have fun
Results = 2nd woman, 1st age group, 57:10; on top finisher team — PAMAKIDS
General = Went out comfortable and steady because the course is very challenging with lots of hills. Paved with a few dirt sections, lovely views of the Carquinez Straits. Out and back course. Ran just under 30 minutes out and felt great so picked it up on the way back and felt better and better passing people all the way back running just under 27 minutes back.
Right = Went out easy, had a positive attitude. Couldn’t have done anything differently for a better time (maybe more training, but not bad without speedwork so far this year).
Wrong = N/A
Other Stuff = Hilly, hilly course. Great day, perfect temps. Rain held out til awards ceremony and then only drizzles.
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Jonathan Cavner reports (for a tie for the # of R reports in a season at 10):
Race = Ahwatukee Foothills YMCA Spring 5K
Location = Phoenix, AZ
Date = April 17, 2004
Distance = 5K
Goal = sub 16:20
Results = 16:45
Website = http://www.arizonaroadracers.com/ahfoothillsymca.htm
General = I thought this was going to be an easy 5K and was looking forward to lowering my 5K PR set last Friday. Lindsay and I showed up at the Mountain Pointe High School at around 7:20. After retrieving our numbers I went out to the track to warm up. I ran a mile and a half with strides. Then I moved the warm up to the starting line doing strides and slow running. I started to see that this wasn’t going to be an easy run to win. Carlos Paradelo (Marathon Olympic Trails qualifier) and his wife Brianna were running. Carlos had wasted me when he ran a 44+ minute 15K a couple of years ago. However, I didn’t know what kind of shape he was in currently. The race director announced that he was offering $125 for 1st, $100 for second and $75 for third. Wow! This should be interesting. The gun sounded and most everyone sprinted at the beginning. I made sure to go out conservatively in the first 200 meters. When we turned the corner to head onto the road I realized that Brianna was in front of me and Carlos
was leading the race with a couple people with him. I bridged the gap to Brianna and then passed a couple Bandito club members, Chris and Louis Pancetta. Then I made the mistake of bridging the gap to Carlos. Once I reached the front of the pack I realized that I had wasted a lot of energy doing that. After a while I decided to cut my losses and recover for a minute. I fell back slightly. That was when the eventual winner, Dyrk Greenhalgh (16:09), passed me. The course was definitely uphill which showed in the times. I passed the first mile split at 5:14. During the second mile the course made a right hand turn and climbed up a very steep hill. This is when I passed Carlos. He still stuck with me for some time. After reaching the top the course started heading downhill. This is when Brent Steiner and Jason Lewis passed me. I didn’t know either at the time. I was able to match Jason’s speed, but Brent took off. Finally Jason slowed a bit and I passed him. The last mile seemed to last forever. I cros
sed the line in fourth at 16:45. Carlos evidently dropped back to pace his wife Brianna. She came through at 17:13. Lindsay PR’d with a 23:10! It was good for 19th place overall. Way to go Linds!
Right = Fuel/Hydration. Went out easy at the beginning.
Wrong = Hard Thursday workout... should have moved my middle of the week quality run to Wednesday. Made my move to the front too early. I should have waited until the big hill.
Other Stuff = Tough course for a 5K, but lots of fun. I’d do it again. Good prizes... money and gift certificates.
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Jonathan Cavner reports (For a Thursday R)
Race = Mesa Classic
Location = Mesa, Arizona
Date = 4/9/04
Distance = 5000 meter
Goal = PR
Results = 16:20
General = My goal this year is to break into the marathon and 50K distance, but to not sacrifice speed in doing so. I have targeted several 5000 meter races to make sure that I am still keeping up my speed. This particular race was my first collegiate 5000 meter race on the track. My goal was threefold. I wanted to run a consistent effort throughout the race. I didn’t want to push too hard, because my goal was to set a target in which to beat for future 5000 meter races. However, I still wanted to PR. This should not be too hard as my fastest 5000 meter previously was pretty slow (16:40). About 40 of us lined up at the start line. I was seeded 20th. I knew going into this race that I was going to be lapped by at least one person. Obed, the Kenyan, from Central Arizona Community College was a 13+ minute 5000 runner. Then the gun went off.
I was passed by a huge amount of runners as I had promised myself to go as easy as possible on the first lap. First lap went through for me at 74. It seemed the hardest effort of the whole race was keeping the pace at 74 on the first lap, which was still a little fast for me. I started passing people at the beginning of the second lap. I even lapped some folks during the race that were in front of me at the end of the first quarter! Wow, some folks really go out too fast. My feet started burning during the first part of the race. This happens to me on the track. I think it maybe time for some spikes. Somehow Lindsay got past the guards and positioned herself in the field right next to the track. She would yell encouraging words at every loop. The first mile was passed at 5:07. I didn’t feel any significant slowing especially since I was passing tons of people, but somehow I slowed a little bit. Obed did end up lapping me once. He ended up with a 14:20. I didn’t push very much during the last mile, b ut accelerated a little in the last 100 yards going through at 16:20. This was good for 15th place. Wow! I’m now a “middle of the packer.”
Right = Hydration and fueling before the race. Good warm-up.
Wrong = A little too fast on the first lap. Need to focus a little more on the task at hand during the race. Track spikes would be helpful or perhaps body glide on the feet. My feet were burning for 2 hours after the race.
Other Stuff = The heat started at 11pm! I was ready for bed.
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WWW POSTS:
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4/18/2004 Sun: 84 took advantage of another good day to head to Barr Camp. Although there were some patches along the way for the most part snow was not an issue. Even those of us that went to the Bottomless Pit sign were not slowed too much by the white stuff. Brenda broke through another barrier today when she weighed in at 288. She is right at 20 lbs lighter than when she started!
4/15/2004 Thur: 56 ICers took a break from doing their taxes to come do a 30 minute tempo run up the Barr Trail. They were greeted by perfect conditions. Quite a few reported getting further up the trail than last week’s 1 on, 1 off workout which is exactly the way it should be. However some did not get as far and that probably means they started out too fast but because there were no easy minutes they never got to recover and just kept getting slower. 4 Hydro Street hell repeats rounded out the day.
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ACCOUNT SETTINGS:
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