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Sent: Wednesday, January 04, 2006 1:25 PM
Subject: Incline Club News V10 LR #7
Happy Wednesday, it’s time for this week’s IC news!
Cookies on New Years Day
A solid 52 ICers showed up for a New Year’s Day run, and were rewarded
with cookies at the top and bottom of the run. Yum! This week is a
UPT/Waldo run. Who’s bringing the cookies for the top of the lollipop? ;)
***
Rescue Run Reports
The Incline Club had a great showing at the Rescue Run with ICers
participating as racers as well as volunteers. Congratulations to you all
on starting the new year off on the right foot. If you raced and haven’t
submitted a “R” report, please do this week. If you volunteered and would
like credit, please e-mail Matt.
***
I hope your New Year is off to a great start, and that you have had a
chance to reflect on 2005 and begin looking forward to all that 2006 has
to offer.
Warmly,
Connilee
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NEXT RUN:
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Sunday, Jan. 8, 8:00am — Memorial Park
Run out the UPT and take a right and head over to do the Waldo Canyon loop
in the clockwise direction. Return via the UPT. 2-3 hours, if it would be
longer do an out/back. See maps: http://www.inclineclub.com/maps.htm
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THIS WEEK’S QUOTE:
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“Keep company with those who make you better.” — Author unknown
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ICers WRITE:
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Dave Sorenson writes:
Thanks to all who came out for the Rescue Run. The race turned out well
with a strong showing of 481 registrations and 452 finishers. This was
the 2nd highest total we’ve had, surpassed only by last year’s 498
registrations and 464 finishers.
All of the expenses are not final yet, but it looks like the race will
clear between $2,500 and $3,000, which goes to the El Paso County Search
and Rescue.
I saw many Incline Club runners out there, both running and volunteering.
Young Incline Club runner Fred Wright set a new record in his age group
(70+), and his twins also dashed through the kids races. It was fun to
watch.
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IC BIRTHDAYS: 1/4/2006 — 1/10/2006
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Chuck Fuermann:
http://www.inclineclub.com/show.asp?name=Chuck%20Fuermann
Gary Smedley:
http://www.inclineclub.com/show.asp?name=Gary%20Smedley
Jack Preston:
http://www.inclineclub.com/show.asp?name=Jack%20Preston
Jim Freim:
http://www.inclineclub.com/show.asp?name=Jim%20Freim
John Cassidy:
http://www.inclineclub.com/show.asp?name=John%20Cassidy
John Gardner:
http://www.inclineclub.com/show.asp?name=John%20Gardner
Lincoln Manuel:
http://www.inclineclub.com/show.asp?name=Lincoln%20Manuel
Luke Prince:
http://www.inclineclub.com/show.asp?name=Luke%20Prince
Mary Patton:
http://www.inclineclub.com/show.asp?name=Mary%20Patton
Mike Sandlin:
http://www.inclineclub.com/show.asp?name=Mike%20Sandlin
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NEW IC MEMBERS: 12/28/2005 — 1/3/2006
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Amanda Burns:
http://www.inclineclub.com/show.asp?name=Amanda%20Burns
Blaine Miller:
http://www.inclineclub.com/show.asp?name=Blaine%20Miller
Craig Hafer:
http://www.inclineclub.com/show.asp?name=Craig%20Hafer
McFarlane Max:
http://www.inclineclub.com/show.asp?name=McFarlane%20Max
Rachel Crawford:
http://www.inclineclub.com/show.asp?name=Rachel%20Crawford
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UPDATED ABOUT ME PAGES: 12/28/2005 — 1/3/2006
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Brenda Cowell:
http://www.inclineclub.com/show.asp?name=Brenda%20Cowell
Casey Walter:
http://www.inclineclub.com/show.asp?name=Casey%20Walter
Heather Woodward:
http://www.inclineclub.com/show.asp?name=Heather%20Woodward
Joe Cowell:
http://www.inclineclub.com/show.asp?name=Joe%20Cowell
Laura Kelecy:
http://www.inclineclub.com/show.asp?name=Laura%20Kelecy
Payton Walter:
http://www.inclineclub.com/show.asp?name=Payton%20Walter
Ryleigh Walter:
http://www.inclineclub.com/show.asp?name=Ryleigh%20Walter
Tom Kelecy:
http://www.inclineclub.com/show.asp?name=Tom%20Kelecy
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“R” REPORTS:
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The next seven reports are RECUE RUN 10k REPORTS!
Location: Palmer Park
Date: January 1st, 2006
Website: www.pprrun.org
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Kevin Kinney reports:
Goal: Wake up in time to run
Results: 1:07:09
General: Weak showing, but lots of room for improvement
Things done right: Woke up
Things done wrong: Not sure
***
Bruce Barrell reports:
Goal: 45 min
Results: 45:55
General: Greetings Race Fans and fellow ICers, and Happy New Year to you
all!! This is my first report as a new member of the IC, and first time
running both this venue and the race. Sunday morning was brisk, with
fairly steady breezes and very cool temperatures. If you like races that
are a mix of pavement and hard-packed dirt/gravel, then this course is for
you.
In the first mile or so, we faced a steady uphill, never very steep, but
for someone like me that didn’t get in much of a warm-up, it got my heart
pounding in a hurry! After about a mile and a half (?), the 5k runners
veered to the left and we 10kers continued on a rolling loop to the
right, with nice views of the mountains. This course really varied, with
the wind alternately in your face and at your back; out in the open and
sometimes hidden by the trees and/or hillsides. The crowd thinned out
quickly as we got to the first dirt path section and my need for an EMT
subsided. Water stops were few, but given the weather and distance, you
really didn’t need to re-hydrate much any way. Friendly volunteers --
THANKS, GUYS!!! Great shirt; not much in the way of finish line goodies,
but a friendly crowd overall.
Nice training run, and I suspect I’ll be back next year.
Things done right: Pre-race nutrition — strong coffee and two slices of
toast with peanut butter and jam two hours before race time — seemed to be
right on the money; I also topped it off with a shot of Hammer gel and a
shot of water half an hour before hand and my stomach felt great during
the race.
Two days before the race, I did a 20 minute bike followed by 30 minutes of
intervals on a treadmill and this definitely seemed to help keep my leg
speed up. I plan on doing intervals and tempo runs consistently into the
summer....these road/trail runs really show you the need for speed work
now and then.
Things done wrong: ... along with the great treadmill workout, I followed
it with two sets each of leg raises and leg curls, then some upper body
weights.... having not lifted for some time, this was dumb if I expected
to race a good time; my legs were a little sore and felt really heavy -
yikes! Fortunately, this was just a ‘speed workout’ — okay, all things
are relative!!
Other Stuff: Palmer Park: this was my first time running here (I’ve only
lived in the area since last spring) and overall, it was very nice... this
would be a great place for training runs. I just wish more of the run had
been on the dirt/gravel paths. Small critique, because overall this was a
good course for a 10k.
***
Scott Suter reports:
Distance = 10K
Goal: 55 min
Results: 50:36
General: Good weather to race and start the year off right.
Things done right: Got up and made it out of the house.
Things done wrong: I pushed it a little too hard and my hip is back to
hurting. I took off the last month and a half in hopes it would get
better.
***
Dale Schauer reports:
Goal: To finish under 1 hour
Results: 58.30
General: I accomplished my goal, despite a very slow and uphill first 3
miles. It was a great way to begin the New Year! My ski muscles were a bit
confused with the run today since they had been in charge the previous
five days in a row up at Winter Park, Co.
Things done right: Showing up, staying hydrated, and finishing very
strong. I used the heart rate monitor and stayed at a good average for me,
142.
Things done wrong = Caring too much Holiday weight up those hills. I may
have started my sprint to the finish a bit too early, as I was able to
reel in everyone I had in my sights but fellow incline clubber John
O’donnell :) who saw me and took off the last 100 yards!
***
Kate Raphael reports:
Goal: Finish under an hour
Results: 59:05
General: Windy, but otherwise perfect weather. Good support. Fun race as
usual.
Things done right: For once, I was dressed appropriately. Paced myself
well and achieved negative splits every mile.
Things done wrong: Hadn’t been able to run for two weeks, but did get some
bicycle workouts in.
***
Brent Sheffield reports:
Goal: 1:00
Results: 57:32
General: This was the first time I have run this race. I did okay
considering that I didn’t know the course and really didn’t know what to
expect.
Things done right: Ran steady, even effort through the whole race. I beat
the time I was hoping to get so I was happy about that.
Things done wrong: Didn’t really train at all leading up to the race. I
only avg. about two runs a week since the Pike’s Peak Marathon. Ate a
bunch of junk the night before so I felt very sluggish and heavy.
***
Keith Lonnquist reports:
Goal: 55min
Results: 54:11, 21/42 in age group
General: I think this was the nicest weather we’ve had in a while--t-shirt
& shorts. Ran about as expected since I have not been putting many miles
in this fall/winter.
Things done right: Just kept a comfortable pace and saved a bit for the
final couple hundred yards.
Things done wrong: Nothing much--other than I should not have slacked off
so much since the PPM.
***
Fat Ass 50k REPORT!
Mike Sandlin reports:
Race: Fat Ass 50k
Location: Harrisburg, PA
Date: 1/1/06
Distance: 50k
Goal: Finish
Results: 4:07:25 (1st place overall)
General: Due to health issues, I did not run any races in 2005, so this
was a big challenge for me both mentally and physically. After gaining
about 10 pounds and losing any mental toughness I had, this was a test to
see if I am moving in the right direction to recovery. The race was run
on dirt roads with rolling hills. After training in Manitou Springs and
Victor (our summer home) for the past two weeks, I felt very strong. I
was running in fifth place for the first half of the race and then
starting moving up in the order of runners during the last ten miles. I
took the lead with three miles to go and felt pretty strong during the
final miles.
Things done right: Started running slow and gradually increased my pace.
Things done wrong: I was worried that I started too slow; however, the
second half of the race I felt strong and passed the runners who were in
front of me.
Other Stuff: Glad to see that I might be on the right track to recovery
and looking forward to so really good training with my fellow ICERS this
summer. I thought of all my summer runs with the club, which made me feel
mentally strong.
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RACE CALENDAR:
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Current version of the Incline Club calendar
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WWW POSTS:
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1/1/06 Sun: Happy New Year! While quite a few ICers were off running or
working the Search and Rescue run 52 of us headed up towards Barr Camp.
The wind was rather nasty and my eyes were burning the rest of the day. At
least the trail was in good shape with little ice to speak of although
there were a few spots for sure. We had cookies at both the top and the
bottom of today’s run:-)
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NEWSLETTER SUBMISSIONS:
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Additions to Incline Club News from IC members are welcome and encouraged.
Submit a Newsletter Item at:
http://www.inclineclub.com/newsletter.htm
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WEBSITES:
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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.inclineclub.com
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ACCOUNT SETTINGS:
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http://www.inclineclub.com/membership.asp
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