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Sent: Thursday, April 21, 2005 8:22 AM
Incline Club V9 LR #22 TH #3 — VANFEED!
Hi ICers,
VANFEED! VANFEED! VANFEED! VANFEED! VANFEED!
Yes, this Sunday the 24th after the run (our first Intemann/Section 16 loop) will be the 7th annual Neal and Teresa Taylor Vanfeed!!! Jeanne Mills will be helping on stove and making sure your pancakes are just right. Although there is no need to bring anything if you can please bring some munchies or drinks to share! Hits include bananas, cookies, brownies, etc. In addition, you might want to bring a lawn chair to sit in. Family and guests are welcome! First pancakes come off the burner at about 9am so run hard and pig out:-)
It does not matter if this is your first run with us or not — come on out... In fact, this would be a good one for some of you hesitant newbies to come to so you can get to meet some of the ICers.
PS Don’t forget to practice up on your stupid human tricks!
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See you today or Sunday!
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NEXT RUNs:
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Thursday, April 21, 5:45pm — Hydro Street
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.
Sunday, April 24, 8:00am — Memorial Park
Run out El Paso Blvd and turn right before Hwy 24. Take the dirt shortcut to Crystal Park Rd. Run Intemann Trail until it connects with Section 16. Head right and run that until taking a left down High Drive to connect back to Section 16. Finish the loop and return via Manitou Avenue. 2-3.5 hours.
NOTE: Run is followed by the VanFeed:-)
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ICers WRITE:
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Several ICers sent various links relating to this topic:
Hyponatremia
http://www.msnbc.msn.com/id/7493056/
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Mike Shafai writes:
Congrats the IC representatives in the 2005 Boston Marathon:
Halsten, Chad A. 3:05:59
Genet, John 3:21:27
Barnett, Gordon J. 3:48:04
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Adam Feerst writes:
For those of you in the Denver area, join the DenverTrailRunners, now in
our 6th season. DTR is a free group. We meet every Thur evening, on
various trails on the west side of Denver, Tue mornings at South Table
Mtn, and Wed mornings on the stairs at Red Rocks. We also run with a group
in Evergreen on Sat mornings, and will do other mid week and weekend runs.
Some of us also carpool down to the Sunday IC runs. All ages and abilities
are welcome ... really. We have runners, from teens to late 60s, and from
low 30s 10k pace to 70+min.
For more info, go to
http://sports.groups.yahoo.com/group/DenverTrailRunners/
#
And also writes:
I (Adam Feerst) am teaching Trail Running 101 form clinics.
The clinics are designed to help you:
* Get more power uphill with less effort.
* Fly downhill with more speed and confidence.
* Glide smoothly over rocky and uneven terrain.
* Minimize the impact of pounding on you muscles and joints.
Who: The clinic is designed for all abilities. Don’t worry. We won’t be
running for 4 hours. There is no fitness requirement. Most of the runs will be
very short, ~10 seconds, to work on form.
When: The clinic will be offered 3 more times this spring: 4/24, 5/15, or
6/5. 7:30am — 11-ish.
Where: Different trails around Golden and Evergreen. Location will be
determined the week of the clinic, based on weather and trail conditions.
I will send out location and directions to registered participants the week of the event.
Cost: $30. Pre-registration only. Registration forms and more info at
www.runuphillracing.com, (e-mail/phone removed from webpost)
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R REPORTS:
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Karen Brennan reports:
Race = Greenland Trail 50k
Location = Greenland exit off of I 25
Date = Sat. April 16, 2005
Distance = 50k
Goal = finish
Results = finished in 5 hrs
General = The conditions were very nice on the trail considering there was 2 feet of snow on it the week prior. There were 4 different distances with the 50k being the longest. The 50k course was a 4 lap trip on the Greenland trail.
Right = Stayed hydrated while running and ran faster on the down and dry (not muddy!) flat areas. Chatted with other runners and had fun.
Wrong = Could have done a better job with fueling towards the end and had more to drink/eat right after the race. Should have stretched more right after as later I was feeling more sore than I expected!
Other Stuff = The race had a good turnout for all the different distances which was nice to see as it was the first year of this event. There is definitely some room for improvement but I think that is normal with the first year of an event. It was well marked and an ATV drove on the course the day before which made it real helpful in the areas where there was still deep snow. I thought there would be more choices of fuel at the aid stops but the m&m’s were a nice treat. Very foggy for the first lap which I thought was real cool as you could only see the people right in front of you, by the third and fourth lap the sun was shining an the temp. was just right-not too hot, not too cold.
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Jason Jungbauer reports:
Race = Greenland trail 50k
Location = Greenland co
Date = 04/16/2005
Distance = 50k
Goal = 4hr 45m
Results = 49 Jungbauer Jason Manitou Springs CO 31 21/26 M 5:45:01
Website = http://www.coloradorunnermag.com
General = A four loop course at Greenland open space north of Monument. Due to the 3ft of snow from our blizzard the course was snowy and muddy although some areas were dry. The course had rolling hills and great views of Pikes Peak. By the last lap the trail was very sloppy and wet. Great weather for a race.
Right = This was my first ultra so I did not know exactly what to expect. Plenty of training this year, long runs, speedwork, good taper. Hit my pace for the first 2 laps, 1hr 9min for the first one and 1 hr 11min for the second.
Wrong = I have been fighting a bad toe injury for a couple of weeks and thought it was healed up enough to do this run. Unfortunately as I came to the turn around for the 1st lap my toe started to hurt and as I hit the top of the first hill on the second lap I knew I was in trouble. I managed to keep my pace for the second lap but as I started the third lap I could feel my toe moving around very unnaturally and it “popped” every step I took which forced me to change my stride and then I was getting pain all the way to my knee and in my hip and knee on my other leg. Quitting sounded like an excellent idea since the pain was terrible, I knew I had no shot of reaching my time goal and my goal of running the whole course was also gone. Luckily a few encouraging words and some pain killers from a volunteer along the course helped me to change my mind (thanks Gina!), and the encouragement of seeing my family at the turn around gave me enough motivation to finish.
Other Stuff = This was a little tougher course than I had expected it to be since the elevation gain was only +500ft.
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Steve Bremner reports:
Race = Greenland Open Space Trail runs
Location = Greenland, CO
Date = 4-16-05
Distance = 25K
Goal = 1:30 (unrealistic)
Results = 1:55
Website = http://www.coloradorunnermag.com/other/Greenland50K.html
General = The 25K race began at 7:20, 20 minutes after the 50K, and 10 minutes after the 37.5K race had begun. We ran south into a slight but bracingly cold wind and mostly uphill, much of the way in slushy snow or mud to the 3.5M aid station (one of only 3 for the 15.5M distance). A slower 37.5K runner positioned himself solidly in front of the water table and I fumbled the cup as I tried to reach around him. After some more slushy uphill we circled back on the loop in the direction of the starting line. Now we enjoyed downhill running with the wind at our backs. I accelerated and gained two places, moving from 6th place to 4th place by the end of the first loop. At the aid station I asked for water, but got Gatorade--the only fluids I had taken so far. Now as we turned into the wind again the fog had lifted. As I struggled up to the 3.5M aid station I lost three places, moving back to 7th place. At this the third and final aid station I asked for water and the volunteer held out two cups, saying “water , Gatorade"--to which I yelled which one is water! I finished in 1:55+. after a 55:30 first loop.
Right = Didn’t run much in the week leading up to the race.
Wrong = Gave in mentally on the second loop--lost time.
Other Stuff = Nice course. Two loops is enough though.
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Ted Bidwell
Race = Greenland Ranch 50K
Location = Greenland, CO
Date = 4/16/05
Distance = 50K
Goal = Break 5 hours
Results = 4:39:32
General = Lots of fun. The snow the eek prior and the warm temps during the week led to mud, packed snow and more mud as the day warmed up.
Right = Started out conservatively and ran my own pace. Ran negative split on second 25K.
Consumed the right amount of liquids and electrolyte replacements.
Trained right through the race.
Wrong = Nothing.
Other Stuff = First time this race was put on.
RDs did a good job. Nice course, even though it was 4 loops. Water, Gatorade and good gel packets at 2 aid stations. Pizza and other goodies at the end.
Good race for first time ultra.
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Joe and Brenda Cowell report:
Race = moab 25K
Location = moab, UT
Date = 4-16-05
Distance = 15.1 miles
Goal = finish
Results = completed the race in pretty good shape
General = beautiful morning run thru the desert
Right = plenty hydrated, thankful for lots of sunscreen
Wrong = need new shoes (both of us)
Other Stuff = had a great run and finished together. new course this year and was very well organized. Loved the early start. a little hot towards the end of the race.
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Barry Smith sorta reports:
Race = Platte River 1/2 marathon
Location = Littleton
Date = April 3
Distance = 13.1 miles
Goal = 1:35
Results = 1:36
General = Very nicely organized and supported with a great finish line meal. A band played but only for a short time. I’ll be back.
Right =
Wrong =
Other Stuff =
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NON R REPORTS:
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(Saturday in state race needs to be 1/2 marathon or longer to count)
Chandra Lloyd Reports
Race = Greenland Trail 50k
Location = Greenland, CO
Date = April 16, 2005
Distance = I did the 12.5k, there were also 25k, 37.5k, and 50k.
Goal = Finish under 1:15
Results = 1:04, 2nd woman, 1st in age group 20-29!
Website = http://www.coloradorunnermag.com/other/Greenland50K.html
General = This was the first year for the race, I thought it was very well organized, especially for having such a variety of distances to deal with! The race consisted of a 12.5k loop that you either did 1, 2, 3, or 4 times. There was a water stop at 3.5 miles around the loop and at the turnaround/start/finish area. The evil part was making everyone run to within 10 feet of the finish line, and then everyone going longer than 12.5k had to turn around and run out again. The course was well marked with arrows. Age groups were in 10 year increments, with prizes going to 1st in each age group men and women, as well as overall masters winners and overall winners. Awards ceremonies were held individually for each distance as the results came in, and the prizes were nice travel coffee mugs!
Right =
Wrong = Somehow injuring my knee so I have to take a week off :(
Other Stuff = This was a fun race, VERY flat by IC standards, just some rolling hills. Trails were good, a little mud but that only made it more fun! The only tough part were the deep ruts in the snowy parts that made it feel like running on an inverse balance beam. DEFINTELY a race worth doing again.
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WWW POSTS:
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4/17/05 Sun: 61 showed for a trip up to Barr Camp and back. Only 2-3 steps in snow all the way to No Name. After that there is still quite a bit. Warmed up nicely today so it should not last too long.
4/14/05 Thur: What snow? The snow from the weekend was already gone making for perfect trail conditions for the 47 ICers who showed for a 30 minute tempo run up the Barr Trail. Today we did 2 of the Hydro repeats easy and 2 hard. Yummmy!
4/10/05 Sun: A massive blizzard produced one of the smallest club workout in years when only 27 showed up for the snowfest. Indeed, only 9 of the 15 formerly perfect streakers showed up making for a major shake-up of the workout board although a few might be saved if they produce an R report. As for the snow there were sections on Rampart Range Road where the wind would stop you in your tracks. At the same time horizontal snow would hit you in the face and freeze everything on your person. Williams was better windwise but almost every creek crossing was in fact a creek crossing for the fist time in years! When we finally got back to our car it was a relief but at the same time it was an awesome run because we knew that we got ahead of the slackers today:-)
4/7/05 Thur: Ah, spring! Nature spouting anew, warmer weather, birds chirping and the pain of lactic acid eating way at our mitochondria! The first Thursday workout of the year brought out 43 runners. It was awesome to be back at it and there were only about 20 steps in snow all the way to No Name Creek. Since it was the first one we just went through the motions on the Hydro Hell Repeats but even then it seemed steeper than last year.
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ACCOUNT SETTINGS:
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ACCOUNT SETTINGS:
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To change your e-mail address or unsubscribe from the Incline Club newsletter go here:
http://www.inclineclub.com/membership.asp
####
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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