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Sent: Wednesday, March 02, 2005 7:55 PM
Subject: Pikes Peak filling fast
Hi there ICers,
I wanted to give you a heads up that because the Pikes Peak Marathon is
celebrating its 50th running the spots are going VERY fast! After 1 and
3/4 days the Ascent is already 66% full and the Marathon is 60% full. They
have a note on the website that reads;
##
We expect the Ascent to close sometime on Mar 3rd or 4th. Mail-in entries
will be accepted if post marked by March 4th. Online registration will
probably close by sometime on March 3rd or March 4th.
##
So, if you are planning on running this year get over there and register!
www.pikespeakmarathon.org
I don’t want to see any ICers left out!
####
Next, we are entering our second trimester of training. That means speed!
The club Thursday runs start in one month but as always I encourage you to
start doing some quality stuff on Tuesdays and Thursdays this month to
ease the transition. Many people in the IC do flat stuff on Tuesdays and
hill stuff on Thursdays. Pickups will work, as will some 1 minute on, 1
minute off workouts.
Here are a couple of 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 7th ready to get hurt!
####
See you Sunday!!!!
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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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