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Sent: Thursday, June 17, 2004 10:07 AM
Subject: Incline Club V8 TH #10-11 LR #29-30
Hi ICers,
Barr Camp water update:
First, it appears that those of you with MSN accounts did not get the notice that I sent out Monday. That is available here: http://www.inclineclub.com/newsletter/2004/lr28a.htm
On with the update: It turns out that the Forest Service District Ranger who needs to sign the order to discontinue the serving of water to the public at Barr Camp is out of town for a week so the new shut-off date now appears to be the 23rd.
Next, Barr Camp has entered into a contract with Aquatest from Woodland Park to install a bag filter water treatment system at the Camp. The installer is a registered certified operator for about 15 rural community water systems. He has assured the camp that this simple system will meet Colorado Water Quality Control Division standards for a noncommunity, transient water system. It entails the use of a small stainless steel drum with a filtration bag capable of protecting against giardia and crypto, and which uses Clorox bleach as the chlorination medium.
However, in a catch 22, the Forest Service does not allow any improvements to the camp until they are submitted for review and approved in writing prior to commencement of work. So in the meantime Barr Camp is requesting an extension to the shut-off date. But that too needs to be approved, which brings us full circle in that they are waiting for the District Ranger to return. Once approved, the installation of the system should be a matter of weeks and not months.
Finally, I was asked by a number of people about a letter writing campaign. At this time, I personally think this could do more harm than good. All parties involved know how important it is for Barr Trail users to be able to get water halfway up the trail. Lets just sit this out for a while and see what unfolds. If it appears that the users are being forgotten in the process then we can start writing:-)
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Hope to see you later today!
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NEXT RUNs:
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Thursday, June 17, 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 10 Hydro Street hill repeats. Cool down back to the park.
Sunday, June 20, 8:00am — Memorial Park
Run to the top via the Barr Trail. Longer option is to run to the A-Frame and back. IC Elk park runs start on the 27th the day after the car race.
Note: This could be the last time water is available at Barr Camp for a while!
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ICers WRITE:
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Steve Bremner writes:
I ran to the top this morning. Here’s the “Snow Report.” Essentially all gone. I had to step on hard-pack snow a mere four times on one short stretch in the “16 Golden Steps".
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Jason Jungbauer writes:
Matt-ran up to the summit today, counted 7 steps in snow. Two steps at the 2 mile to go sign, 2 at about 1/2 mile to go and 3 at about 1/4 to go. I would say Wednesday it will all be gone.
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Chaz Lalonde writes:
With almost no snow on the trail, I ran Elk Park to Barr Camp then to the top. While my time was ~1:30 faster than last Sunday, I’m still 3 minutes off my PR. With the exception of Jonathan Veteto, no other ICers were seen. Was the GOG 10 mile race today?
(Matt C adds: Yes, the GOG was Sunday so our group was rather “small” at 32.)
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Jonathan Veteto writes:
Larry and I went from Elk Park to the A-Frame yesterday, he went back to the park, I went to the top. The conditions are g.r.e.a.t. in Elk Park. Very little snow — only a few downed trees to clean up. We had a ball :)
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Bill Ransom writes:
Thanks for the heads up. I was planning on doing the round trip tomorrow. That would have really sucked to get to Barr Camp and find out that there’s no water to refill my bottles. Guess I’ll be packing iodine tablets from now on. Sometimes I really wonder about the Forrest Service. They seem to do a lot of dumb things.
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Jay Brooke writes
I did my first run with the Incline Club and it was great. As a new resident of 3 weeks, I think it is absolutely spectacular that I could find such an avid and hardcore group of runners. I look forward to following you up the mountain on many more trail runs. By the way, how does a sea level guy get use to this elevation?
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Rick Crawford writes:
I agree about hydration, but I disagree about just plain H2O. I might still be a rookie at ultras and am only voicing my opinion. As you exercise your body is also losing salt which vital in many bodily functions including the almighty BRAIN. I recently rec’d a email about a runner who developed hyponatremia during a race, grant it, it was the Vermont 100, but yet something to ponder and consider. Visit the website on Michelle Burr @ www.wvmtr.org/running_healthy.htm or keyword Michelle Burr hyponatremia
I also read an article in a Triathlete magazine that states an athlete should consume 3-5 oz of fluid every 15min equivalent to a 20oz bottle every hour.
Please don’t confuse the messenger with the message and I certainly am not the spokesperson for Mortons. I am confident that if you were to survey the long distance runners, their opinions would not be far off if not similar. Let the info from the above website speak for itself.
Please Post on the next email
(Matt C adds: In the tip of the day (see http://www.inclineclub.com/newsletter/2004/lr28.htm), the word “only” was meant for “only” drinking at the locations of the aid stations during training if you are only using the aid stations in the race. It was not meant to mean “only” drink water. Sorry for the bad sentence structure. The tip was addressing WHEN to drink and not WHAT to drink. As far as drinking every 15min, that is not an option for those that don’t bring fluids with them in the race and that was the point of the tip. If it doesn’t work in training, it will not work in racing. However, in training most are bringing fluids AND are drinking whenever they want which will not let them judge if just using the aid stations in the race is enough. Finally, while hyponatremia can be a concern in the PPM — I know of one ICer who racked up a multi-thousand dollar hospital bill for that very thing a few years back - it would be VERY hard to get this condition using only the aid stations! The main cause of hyponatremia is too much fluids — mostly water but can happen while drinking sports drinks and eating — and not getting enough salt. Ironically, because the PPM aid stations are so spread out, those most likely to get hyponatremia would the ones bringing too much of their own fluids without taking in enough salt. Those using just the aid stations have a far more likely problem to worry about - dehydration!)
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Doug Laufer writes:
Summer Hut Trip 2004
Spend some time collecting red blood cells and enjoying mild temperature. Join Bilbo Baggins (aka Rick May — he has been using the name Bilbo years before the movies came out:-)) and Rufus T Firefly (aka Doug Laufer) at Margy’s Hut - elevation 11,300. In the summer it is possible to drive to within a ¼ mile of the hut, but it is more fun to mountain bike in (and lots more fun to ride out). Margy’s is in the White River Natl Forest, boarding the Hunter Fryingpan Wilderness area. You can check out Margy’s, and 10th Mtn Huts in general, at www.huts.org, call 970-925-5775 for reservations - the cost is $26 a night.
Rick & I are arriving July 25th and staying three nights. Plans are to mountain bike to the hut; from this hut there is great trial running and mountain biking available or just hang out, catch up on reading, relaxing and enjoying life. If you have never stayed at the huts it really is something you should try out some time - please contact Rick or me for any additional information you may want.
Please feel free to forward this e-mail to anyone you thing might be interested in the hut trip.
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Rich Muzzy writes:
Could you please include this in the next newsletter:
An Environmental Impact Statement (EIS) is currently being conducted for
Gold Camp Road (8.5 mile section that is currently closed off). One of the
options is to open the road again. The Forest Service is currently accepting
public comments. If you would like more information regarding when the
public meetings are, or how to provide input, please go to:
http://www.fs.fed.us/r2/psicc/projects/gold_camp/index.shtml
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R REPORTS:
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Fred Wright reports:
Race = 29th Hampden 8 1/2 mile Road Race
Location = Hampden, Maine
Date = Sunday June 13th, 2004
Distance = 8 1/2 miles
Goal = To go under 8 minute miles.
Results = 8:50 miles (75 minutes)
Website = N/A (tel: 207 223 4715)
General = Typical small town annual race. Hot, long and great, just like the old days of the pre ‘80’s. Where else can you pay $8 bucks, get splits every mile, water and a measured course — plus a tee shirt ... Luv it!
Right = Got to see my twins at various points on the course. Otherwise not well prepared.
Wrong = Just about everything, which is the way it is when you go somewhere without a specific race in mind, in a vacation mode!
Other Stuff = All paved, basically square loop course, encompassing the small country town of Hampden, Maine. Start and finish at a local High School, who made bathrooms and showers available to all. Typically, a small field, but the quality quite high. Very hilly, and unfortunately the uphills seemed to be looong, and the downhills steep and shooort!
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Anita Bower reports:
Race = Holcomb Valley 33 Mile Trail Run
Location = Big Bear CA
Date = June 13th, 2004
Distance = 33 miles
Goal = 8 hours
Results = about 8 hours, 20 minutes
General = After a lot of races, I usually feel a big let down, so I thought entering a shorter race the weekend after SP50 might off set this funk, of PMS, (post marathon syndrome). It didn’t.
Right = Forced myself to finish even though I didn’t want to.
Also brought two water bottles. Again it was hot, mid-nineties, and on rocky climbing and descending trails, often secluded from any breeze, which helped bring out the aroma of the all to frequent bear crap on and along the trails.
Wrong = Didn’t have my heart in it from the start. I could have done the race a lot “quicker,” but still found myself tired from the 50 miler the weekend before.
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David Hendrix reports:
Race = Garden of the Gods Ten-Mile Run
Location = Garden of the Gods
Date = 6/13/04
Distance = 10 miles
Goal = To beat last years time 1.21.22
Results = 1.18.31
Website = http://www.pikespeakmarathon.org
General = There was a large turnout of people to run the many hills in the Garden of the Gods. I felt that the temperature was very pleasant for this time of the year, so we were all able to run quicker.
Right = I started out slower than last year, so I remained more relaxed. This enabled me to feel better and run faster at the end. This year, unlike last, I did not have an ankle injury, so it made for a less painful race and I was able to run at the end instead of walk.
Wrong = Nothing major comes to mind, and I was satisfied with my run.
Other Stuff = I really like the shirt and coupon for the free burrito.
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Ben Chevez reports:
Race = Garden 10 mile
Location = Colorado Springs, Co.
Date = 6-13-04
Distance = 10 miles
Goal = 70 min
Results = 72 min 56 sec
General = The first four miles were very good and then things fell apart. Heavy legs and had to hold on till the end.(see things done wrong)
Right =
Wrong = Did not pace myself from start to finish.
Other Stuff =
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Glen Ash reports:
Race = Garden 10 mile
Location = Colorado Sprgs, Co.
Date = 6-14-04
Distance = 10 mile
Goal = under last years 82 min
Results = 80 min 47 sec
General = A good race, felt strong and ran a steady pace.
Right = Did enough long runs with the ic’er to enjoy the race.
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Beverly Weaver reports:
Race = Garden of the Gods 10-mile
Location = Colorado Springs
Date = June 13, 2004
Distance = 10 mile
Goal = 2:10
Results = 2:01:21
General = Good weather
Right = Trained on the hills at altitude
Wrong = Raced half marathon last weekend
Other Stuff = Just happy to be able to run the entire course and be standing upright at the end.
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Mike Everson reports:
Race = Garden of Gods 10 Mile
Location = Garden of Gods
Date = June 13, 2004
Distance = 10 Mile
Goal = 1 :20
Results = 1:25:45
General = Nice day to run: Temp: low 50s. No wind. I ran well for the first 6 miles then checked out and didn’t finish as strong as I planned
Right = Drank plenty of water during the event. Kept a good pace for the first six miles--no good reason why I couldn’t maintain it. Turned my stop watch on when the race began. Stretched out and warmed up and felt good at the start.
Wrong = Slept in the same bed as my 1 month old child the night before the race. She kept me up when I should have been sleeping. I should have slept on the couch!!
Didn’t run up hill as well as I had trained. Lost many minutes because of this.
Other Stuff = This is my third attempt at the GOG race. I had a better race the second time, but only by 1 and a half minutes. I am not terribly disappointed. I ran, and I feel like I’m in pretty good shape.
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Andy Kovats reports:
Race = Garden of Gods 10M
Location = GOG
Date = 6/13/04
Distance = 10M
Goal = 66 minutes
Results = 69:41
General = Once again I was lured into running the first 2-3 miles too fast and paid the price the last half of the race. The weather was perfect and I got lucky on an age group award however.
Right = I’ve done quite a bit of speed work the past few weeks in addition to the Thursday quality workouts with the Club. I’ve found when training alone a good way to add some length to interval workouts is to use ladders such as:1,2,3,4,3,2,1 minutes hard with 1 min easy in between. I have also been trying to work on a quicker cadence lately, though old habits are hard to break.
Wrong = Took off at a 10K pace rather than 1/2 marathon. I thought I was following a runner I usually can count on for a good pace, only to discover after the finish it was a different (and faster) person! With the first two miles of the course having so much downhill, one needs to trust a combination of how the pace feels and what your watch tells you.
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John Odonnell reports:
Race = Garden 10 miler
Location = Colorado Springs, Colo.
Date = 6/13/04
Distance = 10 miles
Goal = 1:26
Results = 1:30
Website = http://pikespeakmarathon.org
General = Good day for a race. Cool and small breeze. Several IC ERs were out also.
Right = Plenty of fluids and gels during and before race.
Wrong = Need to relax more before races.
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Kevin Waters reports:
Race = Garden of the Gods 10 Miler
Location = Garden of the Gods, Colorado Springs
Date = 13 June 2004
Distance = 10 miles
Goal = Between 1:15 and 1:20
Results = 1:16:48
General = Nice race, lots of hills.
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Diane Repasky reports:
Race = Garden of the Gods 10 Miler
Location = Garden of the Gods Park
Date = June 13,2004
Distance = 10 miles
Goal = 1 hour 30 minutes
Results = 1 hour 29 minutes 42 seconds
General = 1st leg of the Triple Crown of Running
Right = Paced myself on the up hill sections.
Other Stuff = Weather was great, not too hot. Well organized as always.
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Darrell Weaver reports:
Race = Garden of the Gods 10 miler
Location = GOG
Date = 6/13/04
Distance = 10 miles
Results = 86 minutes and change
General = Nothing to say that’s news.
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Beverly Weaver reports:
Race = Hospital Hill Half Marathon
Location = Kansas City, Missouri
Date = June 5, 2004
Distance = 13.1 miles
Goal = 2:36
Results = 2:34:06
Website = http://www.hospitalhillrun.com
General = This race is known for its hills and the possible heat and humidity. They also have a 5K and 12K race at the same time.
Right = Trained long and on hills. Went out easy and felt great at the end.
Wrong = Need to run more mileage during the week and increase the speed work if I want to cut my time to something respectable.
Other Stuff = This race is fun and well-conducted. There are water stops (some with PowerAde) almost every mile. Everyone complains about the hills except those of us who run steeper hills every day.
Darrell and I had a bet with another couple that we could beat them (combined times), which we did. They bought the lunch after the race....
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Darrell Weaver reports:
Race = Hospital Hill Half Marathon
Location = Kansas City, MO
Date = June 5, 2004
Distance = 13.1 miles
Goal = something under 1:45
Results = 1:42:38
Website = http://hospitalhillrun.com
General = A 30 year-old race that is very well organized. Constant rolling hills, 800-1000 ft. altitude. Heat and humidity is usually a factor (this year it was 70-75 temp. and high but not outrageous humidity)
Right = Followed what I understand to be Matt’s approach to hill running (rapid cadence consistently maintained on ups, downs, and flats). This paid off.
Wrong = I’m woefully undertrained so I didn’t have high hopes (something around an 8 minute pace). Still, I was somewhat disappointed that I lost steam from mile 10 or so. Need to put in more miles and some speed work.
Other Stuff = This is a pretty cool race. ICers looking for a low altitude flatland race with hills should check this out.
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Anita Bower reports:
Race = Squaw Peak 50 mile Trail Run
Location = Wasatch mountains outside of Orem, UT
Date = June 5th, 2004
Distance = 50 miles
Goal = Finish under 15 hours
Results = 14:38:26
General = SP 50 is unofficially ranked as the third hardest 50 in the country. Lots of misbehaved rocks, the occasional bear and/or mountain lion, and numerous climbs and descents and bushwacking and unexpected lightening storms make each year unique.
Right = Took my Hammer Gel, was well-organized, didn’t bring too much stuff in my drop bags so that I wouldn’t waste time at the aid stations, over all kept things really simple. It was a little hot this year,(mid-nineties) so I remembered to hydrate early on, and push earlier in the day when it was cooler.
Wrong = Could have taken more water on the 1300 foot ascent that happens in less than a mile. Everyone runs out of water here. The spring at the aid station after you reached the top was running much slower than normal, so I and half a dozen others had to wait until the volunteers could get water jugs filled. Lost about ten minutes.
Other Stuff = About half a dozen snow fields which were nice and slick, followed by lots of mud and slippery rocks made for a “fun” final ten miles to the finish.
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Steve Bremner reports:
Race = Newport Marathon
Location = Newport, Oregon
Date = June 5th, 2004
Distance = 26.2 miles
Goal = Under 2:50
Results = 2:50:10, 5th overall
Website = http://www.newportmarathon.org/
General = I took a week in the Pacific Northwest with the goal of adding another marathon state (Oregon) and climbing two more state highpoints: Mt Rainier of Washington State and Mt Hood of Oregon. I was successful with a solo summit climb of Mt Rainier Tuesday, June 1st, round trip time from Paradise Inn (ele 5500 feet) of 11 hours, nearly 9,000 feet elevation gain, all on snow or glacier. By Wednesday I was feeling the effects though and decided that if I wanted to run a good marathon on Saturday I had better save Mt Hood for another time.
Right = Climbed only one serious mountain that week.
Started off slowly and accelerated through the middle of the race.
Wrong = Ran the last mile over seven minutes.
Other Stuff = Flat, sea level, PR course. Excellent small town marathon. Newport has a quaint historic waterfront. The course goes through town for 4-5 miles then is an out and back along Yaquina Bay Road. Very scenic.
Got beat by a 63 year old Canadian who ran 2:47.
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Daiva Cooper reports:
Race = Rocky Mtn double marathon
Location = Laramie, WY
Date = May 30, 2004
Distance = 52.4 miles
Goal = to finish
Results = 37 miles
General = Out and back marathon course in Medicine Bow Natl Forest and Vedauwoo plus a nasty little 2 mile stretch on a highway frontage road. Beautiful course except for the road section.
Right = 1. Paced myself well for the first marathon
2. Hooked up with some other runners when the wind got really nasty to push each other through until the more sheltered part of the run
3. Continued to eat gels when I couldn’t stomach anything else
Wrong = 1. Did not carry enough warm clothing. When the weather turned from 45 degrees with a light wind to 40 mph winds and a windchill below zero, I became hypothermic. Could not re-establish my core body temperature and my stomach shut down, etc. causing my dnf.
2. Bring warm food for my crew to make — soup, hot chocolate would have been great!
Other Stuff = Truly is a beautiful course. Very windy, so be prepared for that!
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Gina Harcrow reports:
Race = Rye by the Sea
Location = Rye, NH
Date = May 29th, 2004
Distance = 10k
Goal = PR since it is sea level
Results = PR 46:20
Website = http://www.ryebythesea.org
General = Since we were traveling and wanted to get our star, we found a race in New Hampshire to do on vacation. The course was all road, very flat except for 1 hill, but windy as hell. The big event of the day was a duathlon, but we opted for the 10k.
Right = Well, it being only a 10k I don’t know if there is too much to write about. Just go out and run hard and hope you can hold it:)
Wrong = I may have been able to finish stronger if I had went out slower. Always my weakness, I go out way too fast, especially on shorter races.
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Gina Harcrow reports:
Race = Collegiate Peaks 50
Location = Buena Vista
Date = May 1, 2004
Distance = 50 miles
Goal = To finish my first 50
Results = 9:37:19-1st overall woman
Website = http://www.collegiatepeakstrailrun.org
General = What a beautiful, great race! The snow had fallen the night before, but the morning brought beautiful blue skies and great running weather. The course was a 25 mile loop that you did clockwise first, then counter clockwise for the second loop. The course is generally uphill the first half of the loop and downhill the second half, no matter which way you are going. The approximate elevation gain is 3,300 ft. It is great to end the last 10 miles on a nice downhill. That is, of course, until you come to the pavement for the last couple miles (ouch)! Beautiful views of the 14ers around Buena Vista. Great friendly aid stations. Great race.
Right = Laura Mitchell and I ran together until the last 5-6 miles. We went out easy because neither of us had ran a 50. We walked all the steep hills, and ran the downhills. I ate and drank often and a lot.
Other Stuff = There is also the 25 mile option. If you sign up for the 50, and decide 25 is good enough, they will still give you a 25 mile finish time. It would be great if they would start the 50s a couple hours early so that we can all enjoy the post race party and awards ceremony together.
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NON R REPORTS:
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Don Bartow reports:
Race = Race the Rockies Triathlon
Location = Boulder Reservoir
Date = June 13, 2004
Distance = 750 m swim, 12 M bike, 5k run
Goal = Upper 50% in division
Results = 29/47 overall in division, 3/7 in age group
Website = http://triraceusa.com/
General = My first triathlon, sparked by a friend and the need to cross train to keep knees that no longer tolerate 100+ miles per week. Felt good overall, thinking about another this fall after Leadville.
Right = Nutrition and hydration felt very good. Bike was very strong, 8/46 in division. Run wasn’t bad at 26/46 in division, only passed by one runner.
Wrong = Swim was longer than expected. First transition also a little long due mostly to numb fingers and feet. Run was not as strong as expected. BIGGEST ERROR: Probably riding a hard century in the mountains with lots of climbing the day before.
Other Stuff = Difficult course for me both bike and run. Bike had some hills on it but a four mile out and back didn’t allow good aero positioning and settling into a good rhythm. Run was out over the dams and back. Totally flat with one molehill, which is always difficult for me since I really like to climb.
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WWW POSTS:
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6/13/2004 Sun: 32 ICers who were not doing the Garden of the Gods 10 Mile came out for a run on Pikes Peak. The snow report goes like this — 4 steps total! Brenda came within 6 minutes of making the cut-off for the GOG run. We are proud of her because just 2 months ago she would not have been able to go 10 miles even in her dreams!
6/10/2004 Thur: 42 showed for what was for many a taper run for the upcoming Garden of the Gods 10 Mile run. The rest did a 30 minute tempo run up the Barr Trail and 10 Hydro Street Hell Repeats.
6/6/2004 Sun: 72 ICers were all over Pikes Peak with quite a few starting from Elk Park and several reaching the summit. While there are a few patches of snow between the 2 mile to go sign and the top none present a problem as far as running goes. Have at it and have fun! Brenda checked in at 264 today.
6/3/2004 Thur: 45 showed up at Hydro Street for 30 mins of 1 min hard, 1 min easy. Because of the new month, 10 Hydro Street Hell repeats rounded out the workout. Kyla and I got to watch the whole thing and I must say Kyla did her fair share of running:-)
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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
Friends of the Peak
http://www.fotp.com
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