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Sent: Wednesday, August 18, 2004 4:07 PM
Subject: Test: Incline Club V8 TH #19-20 LR #38-39
Hi ICers,
Its all over but the racing! Indeed, if you are like me, you can’t wait for the starting gun because all this tapering and extra energy is starting to drive me nuts!
A BIG THANK YOU to the 15-20 ICers who helped work on “our mile” of the Barr Trail last Sunday after the run. It is looking better than it EVER has! I feel strongly that an important part of being in the IC is giving back to the mountain that we take so freely from. To those of you who agree with this philosophy I salute you!
As is IC tradition, we will meet this Thursday at Memorial park for a time check from the race start to either Ruxton or Hydro. Get your starting pace down now when a mistake will not cost you your race!
See you tomorrow:-)
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NEXT RUNs:
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Thursday, Aug 19, 5:45pm — Memorial Park
From the PPA/M start do a time check. Ascent runners do a time check to Ruxton Avenue. Marathon runners do a time check to Hydro Street. Leadville 100 runners do a time check to the summit — just kidding:-)
Sat/Sun, Aug 21/22, 4:00, 7:00 or 7:30 - Starting line
Pikes Peak Ascent or Marathon or the Leadville Trail 100. Put your training to the test! Run smart, run fast!
Thursday, Aug 26, 5:45pm — Mansions Park!!! (Behind City Hall)
8th annual Incline Club end of season party and awards ceremony. PLEASE CHECK THE * boards to make sure you are up to date!!! (Not counting last Sunday, 8/8, which I am still working on…) Family and friends are welcome as are kids but NO pets please. Details as to what to bring to follow next week.
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ICers WRITE:
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Paul Sullivan writes:
PAUL & ANGELA SULLIVAN’S POST-PIKES PEAK/LEADVILLE PARTY
When: Sunday, September 5 (Labor Day Weekend) 5:00-9:00 p.m.
Pls. bring either drink or small food item/appetizer to share.
Pls. bring your kids so our 4 will have someone to play with.
Directions: to the “Common House” located at Casa Verde Commons (Colorado Springs Co-housing):
Located in the Patty Jewett neighborhood northeast of downtown in a block bordered by the streets Corona, Columbia, Royer and San Miguel.
Take Unitah Street eastbound from I-25 (EXIT 143) aprox 1 mile. Turn left (North) on Corona St. Go two blocks north. Turn right (East) on Columbia St. Drive 1/2 block east. The NEW housing development is on your right. Please park on the street. We will be on the patio of the large green building (“Common House”) located in the middle of the development. Tel. 471-9447 or 473-3005 if lost
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Jim Freim writes:
Book signing by Jim Freim at the Colorado Running Company, 833 N Tejon, Thursday (19th) at 6:30pm.
Your training may be over, but your reading has just begun. And the most important item to read is the guide “Training for the Ascent and Marathon on Pikes Peak” by Matt Carpenter and Jim Freim. While it is too late to use the training charts and schedules for this year’s events the uphill, downhill, and race day tips will keep you focused during your Saturday or Sunday event.
The Colorado Running Company will graciously host a book signing. Come down, visit, get your autographed copy of the guide, and pick up any last minute running needs. See you there!
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Dave Sorenson writes:
Volunteers are needed for the American Discovery Trail Marathon and Half
Marathon on Labor Day, Monday September 6th. I need two shifts of
volunteers. The early shift is from 5:30 AM to about 10:00 AM. Those
volunteers will help with setup, packet pickup and the finish line. The
late shift is from 9:00 AM to about 1:00 PM. Those volunteers will help
with the finish line and then teardown and cleanup.
The location is Confluence Park in Colorado Springs. This is the new park that is being built near the downtown area. Specifically, it’s between Colorado Ave and Cimarron Street, and immediately east of Monument Creek.
All volunteers get a nice t-shirt (wicking fabric, not cotton), and are welcome to the pizza and beer that is served to the finishers at the park.
Please contact Dave Sorenson at (email removed from post to prevent spam) if you are interested. If you are interested but would rather work a water stop out on the course, I can also get you in touch with the appropriate person to set that up.
Take care and thank you very much.
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R REPORTS:
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Gary Hellenga reports:
Race = Bridger Ridge Run
Location = Bozeman, Montana
Date = August 14, 2004
Distance = approx. 20 miles
Goal = Finish in one piece and still be able to run the Ascent next weekend!
Results = Achieved first goal — second half To Be Determined
General = This race is all up and down. Seems like a lot of the course isn’t really runable. Still, a lot of fun. The trails are too narrow to pass without support from those being passed — luckily, everyone was very courteous about this, and readily made the effort to make a place to pass. Too bad the race was held on the hottest weekend of the year, though!
Right = Ran the parts that made sense; was fairly patient with holding back on the part where running wasn’t smart. Drank copiously at aid stations.
Wrong = Didn’t pay close enough attention to a knee problem that has persisted all summer, and it basically stopped working for me on the downhill sections. I believe I lost at least an hour of time by not being able to run downhill adequately.
Other Stuff = Legs have recovered well, but I seem to have caught a cold or something. We’ll see how the Ascent goes!
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Curt Krieger reports:
Race = Britt Hobo Days
Location = Britt, Iowa
Date = 08/14/2004
Distance = 10K (5K also available)
Goal = Check to see if track work is paying off. Sub-40
Results = 2nd overall in 38:02.
General = Typical Iowa festival road race. Nice flat course that circles the town. Good local attendance and fun times for all with a parade and other events all day. This year was blessed by excellent clear weather, temperature in the 50’s and calm wind.
Both races, 10K and 5K, start at the same time and place with a split in direction after about a mile and a half. I was surprised to find myself in first place of the 10K at the split and didn’t seem to be straining to hold the pace. I could see the next runner was Jonathon Conder who had been easily outdistancing me at some races earlier this year. I stayed relaxed and occasionally would try to throw in a surge to attempt to maintain my gap. Unfortunately, younger legs prevailed and Jonathon(28 yrs.) pulled beside me(52 yrs.) after 5 miles. In an effort to convince him that I was still fresh, I threw in a surge as he pulled up to my shoulder but it was short-lived as he continued to reel me in and gain around 10 seconds going into the final two blocks. I was satisfied to have run a faster 10K than I’ve run in quite a while and had fun running at Jonathon’s caliber!
Right = Have been working on speedwork by going to the track once and sometimes twice a week. Got some extra sleep during the couple nights before the event(unseasonably cool weather helped). Stayed relaxed in the race and had some fun.
Wrong = Not much that I’m unhappy about this time. Maybe could have planned my surge a little better and it would have let me challenge at the finish rather than a few blocks earlier!
Other Stuff =
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Doug Laufer reports:
Race = La Luz
Location = New Mexico
Date = 8-1-2004
Distance = 9 miles
Goal = not fall down
Results = did not fall down
Website = http://www.aroadrun.org/La_Luz/La_Luz.htm
General = Great prep race for the peak — especially the ascent. Gain 4,600 feet over the nine mile course. Finish at 10,600 feet = first 1.8 miles paved, then single track = footing not as good as Barr Trail = especially in the “slide” area. Down side — race date may be changed to September next year.
My time (1:58:40) was within a minute of my time last year, not bad considering.
A week before the race I took a fall on Barr Trail (at the same place I broke my finger last year) this time I cracked two ribs. Doctor’s advise was too not fall down again and not do activities that sharply increase the pain. Given it only hurt badly when I laughed, sneezed, coughed or ran downhill and given that the race was an ascent I decided to go for it. (Advice from MC — who has personal experience with cracked ribs also was significant)
Right = Well trained (lots of altitude and hill work) for event and more tapered than planned — just biking and hiking for a week due to ribs. Good effort — was preoccupied with ribs prior to race but worked on my race mantra — mantra was “relax — focus — even effort.” Mantra worked until slide area. Good practice passing folks on the trail and learning the extra energy exerted to do so. Ribs were only minor factor. Ran well until the slide area.
Wrong = Lost focus in slide area (footing very poor in this section of the course — starts at about 7 mile mark — lasts about 1/2 mile), never quite got back to mantra after that. Until that point had not been passed since early in the run. Passed by a number of runners in this section — probably being too careful due to ribs. Walked a lot, more due to footing than anything else but had trouble getting going at same effort level in areas where footing was not bad.
Other Stuff =
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Chaz Lalonde reportsL
Race = Tinqui 10K
Location = Tinqui, Peru
Date = Fri., July 23/04
Distance = 10k
Goal = finish without walking! 56:24
Results = Successful, except for one bathroom break
General = My wife Mona and I spent 12 days in Peru on a running adventure organized by Andes Adventure. We spent 4 days running/hiking on the Inca Trail into Machu Picchu. The following week we were further in the Andes with a 5 day hike/run all between 12,400’ and 17’000. The Tinqui 10K was our 5th and final day around Mt Ausangate. We started at 13,950’ and finished at 12,400’.
Right = Did not eat any solids prior to the 6 AM start.
Wrong = Should have drank earlier and more prior to the start so that I would not have to take a bathroom break 15 minutes into the race.
Other Stuff = With 4 nights camping @ 14,000’ or higher I have 3 new personal bests on Pikes Peak since my return: 24:40 to top of w’s on Thu 7/29/04 IC run, 52:16 for top 3 miles on Fri 7/30/04 , and 1:35:11 from Barr Camp to top on 8/1/04 IC run!!!!
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Doug Laufer aka Rufus T Firefly reports:
Race = BTMR
Location = Barr Trail
Date = 7/18/2004
Distance = 12 miles — trail
Goal = Improve on prior years
Results = Goal met
Website = http://www.runpikespeak.com
General = Ran a 2:15:17 and won age group — time was six minute improvement over last year and best for BTMR by 1:22.
Right = Good race preparation — mini taper, plenty of rest and fluids — mentally focused; clear idea of desired pace.
Smooth start, hit splits pretty much right on throughout race. Focused on even effort and small steps in steeper spots — it worked!! (Reading Matt’s & Jim’s training guide — not only is it on target; reading it makes you a lot more aware of stuff you already know you should be doing — relax, even effort, stay focused)
Wrong = Not much — still need to work on downhill running.
Other Stuff =
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Gary Hellenga reports:
Race = Garnet Mountain Challenge
Location = near Big Sky, Montana
Date = July 17, 2004
Distance = 3.5 miles
Goal = Nothing specific
Results = mid-pack
Website = http://www.wildlands.org/grc2004.html
General = First annual event to help protect water quality of the Gallatin River. Scenic 2,845 ft climb from Gallatin Canyon to the Garnet Mountain fire lookout tower. Mostly single-track trail through pine forest (made passing difficult). Too steep to really run in a number of sections.
Right = Walked the steeps and ran the locally flat sections (learned this technique from doing the top mile of Barr Trail many times!). Was able to go hard and reclaim a place or two at the end.
Wrong = Started a bit too fast. And, as usual, didn’t have enough training under my belt!
Other Stuff = Heard a moose cow and calf crossed the trail in front of a few runners. Views from the top were tremendous!
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Doug Laufer reports:
Race = Roundup 10K
Location = C Springs
Date = 7/11/04
Distance = 12K
Goal = run a strong — race — quality effort
Results = poor effort did not reach goal
Website = http://www.pikespeakmarathon.org
General = Time 1:06:07 on an out & back hilly course. Poor effort — started too fast, faded badly — see what done wrong below.
Right = Good conditioning — right type of training. Learned from my mistakes (see below) and ran a very good race the next week at BTMR — see that report).
Wrong = Assumed course was same as last year and mental preparation was based on old course; the course was very different and much more difficult. This error (making assumption) lead to some errors:
a — Not really focused for the race
b — Went out way too fast (thought I was years past that mistake)
Start was kind of cross-country style with mass start leading to single track path after about 200 meters — guess I thought I was back in HS, went out hard to avoid congestion getting to trail. This put me in bit of a hole for some hills that followed — instead of regrouping and focusing on recovering I just struggled against self (mostly mental in hind sight). Passed by many both going uphill and coming back down. Pretty much checked out and coasted in last mile or so. ladeda
Other Stuff =
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WWW POSTS:
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8/5/2004 Thur: RAIN, RAIN and more RAIN! It was a wet one today but that did not stop 31 diehards from doing a 30 minute tempo run up the Barr Trail. Or is that the Barr River! The 1-2 punch of the last two day’s storms has really made a mess of the trail. Not to worry however because the Trail Dogs will work on the trail hard before race day!
8/1/2004 Sun: At least 49 of us (and probably a lot more) were out and about on Pikes Peak today. Another perfect weather day had many doing workouts from the top. In fact, the group starting from the bottom was rather small.
7/29/2004 Thur: 45 came out for 30 minutes of 1 minute hard, 1 minute easy up the Barr Trail. Conditions were perfect! Hydro Hell Repeats are still hell!
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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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