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Sent: Thursday, April 07, 2005 8:20 AM
Subject: Incline Club — Thursday workouts start today!
Howdy ICers,
Just a reminder that the Thursday Incline Club workouts begin today!!! While the club long runs make us fit, it is the Thursday workouts (and the workouts you will hopefully be doing on your own or with others on Tuesdays) that make us fast. If you took the advice of last month’s newsletter you have been doing some “transitional” speed workouts all month in order to prepare your body for today. This should eliminate the potential to overdue the first couple of workouts and get hurt.
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Next, I was very excited by the number of ICers that were “saved” by the last newsletter and got into the Pikes Peak Ascent and Marathon. Of course, a few days later I was a little bummed to hear from a few that did not make it. While most were expecting things to go a little faster this year due to the 50th, I don’t think there is anyone who could have predicted the 3 and 4 day fill dates! Hopefully, things will settle down next year sorta like they did after the 100th Boston. However, I would not count on it and I am thinking we will just need to keep our guard up from here on out.
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See you later today or Sunday, or out there sometime hopefully!
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NEXT RUNs:
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Thursday, April 7, 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 minutes of 1 minute hard, 1 minute easy up the Barr Trail or to No Name Creek, whichever comes first. After an easy run back down the Barr Trail do 4 easy Hydro Street hill repeats. Cool down back to the park.
Note: If you have NOT been doing some transitional harder workouts the last month just do 20 minutes of 1 hard, 1 easy and no Hydro repeats
Sunday, April 10, 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. If you are feeling good head up LRR! 2.5-4.5 hours. Shorter option — go all the way down Williams.
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ICers WRITE:
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Gordon Barnett passes on from CSU:
Construction work is being done along Monument Creek which will have an impact on Monument Trail near the trail entrance by Criterium Bicycles, at 6150 Corporate Dr., south to Mark Dabling Blvd.
What Can You Expect?
- Work will begin during the week of March 21
- Project will last three-to-four weeks
- Trail traffic will be disrupted during construction
- Detours will be provided
- Bicyclists are encouraged to dismount and walk around the construction area
- Daily work schedule is Monday-Friday, beginning at pre-dawn with some work sessions continuing for 48-hours
- Some weekend work is anticipated, depending on the installation schedule (example: if a work session begins on a Thursday)
- Our contractor will be rehabilitating a 48-inch sewer pipe
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Derek Griffiths writes:
Could you please put this in the next Incline Club email? Thanks a lot! Cheers!
I am looking for volunteers for the Greenland Trail Races on April 16 at Greenland Open Space (north end of the Santa Fe Trail, just north of Palmer Lake). There are 4 distances - 50K, 37.5K, 25K, and 12.5K. If you are interested in volunteering, please email Derek at (e-mail address removed to prevent spam).
If you are interested in doing the event, check it out at: http://www.coloradorunnermag.com/other/Greenland50K.html
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Andy Kovats writes (and could be a butt saver as we enter the freeze/thaw time of year):
Screwshoes seem to be especially necessary this year for running the trails around Manitou, but one of my biggest problems is that the screw heads get dull after as little as one run. I’ve come across two possible solutions: first there is at least one manufacturer that makes carbide studs as part of the shoe. I have not tried these but one can check out:
http://www.runningtimes.com/shoes/04web/04icebug.htm#multirundrydual
For those not wanting to drop $125 for dedicated ice running shoes, it turns out someone does manufacture carbide tipped screws. They are used by fly fishermen to get extra traction with their waders. I found mine at:
http://www.theflyshop.com/71.htm
They are $14.95 for a box of 18 studs, and are called Simms Hard Bite Carbide Tipped Replacement Studs. Angler’s Covey on the West side of Colorado Springs does NOT currently carry them but might when they finish their expansion early this summer. The only draw backs I found (besides the price) were that they protrude a bit farther than the normal screw heads so one might be careful about placing them directly under the ball of your foot or anyplace that could cause an uncomfortable pressure point. Also the screw threads are half an inch long, so you might need to either cut them down or place in a thick sole area like the heel. I can vouch after one long trail run that they show no signs of wear. Also the shank is a bit thicker and with the extra length they don’t seem too likely to come out.
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ACCOUNT SETTINGS:
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Go out hard, when it hurts speed up...
Matt Carpenter
http://www.skyrunner.com
Training for the Ascent and Marathon on Pikes Peak
http://www.skyrunner.com/guide
Barr Trail Mountain Race
http://www.runpikespeak.com
presented by Pikes Peak National Bank
Incline Club
http://www.inclinclub.com
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