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Sent: Wednesday, March 08, 2006 8:49 AM
Subject: Incline Club News V10 LR #16
Good morning ICers..
Pikes Peak Ascent and Marathon Registration is Closed!
Some were shocked and some were not...to hear that the 2006 Pikes Peak
Ascent filled in 9 hours and 53 minutes on March 1; the Marathon filled in
23 hours, closing on March 2.
If you received a half price or complimentary entry for your placement in
the 2005 races or in the Triple Crown, you have until April 1 to send in
your entry.
Last but not least, folks should remember that competitive entries are
being offered to 10 male and 10 female qualified athletes. More
information about the competitive entries:
http://www.pikespeakmarathon.org/docs/2006_comp_entry_form.htm
***
Runner’s World Survey Results — Congrats to the CRC
Last month, several of you responded to the Runner’s World survey that
assessed the best of local specialty running stores in four different
categories. In total, more than 5,200 runners cast their votes in support
of their favorite running stores, and ten retailers swept each of the four
categories in all ten U.S. Regions. Colorado Spring’s own Colorado
Running Company was voted ‘best’ in the entire mountain region for
Customer Service, Community Outreach, Product Selection and General
Excellence. Congratulations to CRC!
Complete results 3 deep for each region are here:
http://www.runnersworld.com/runnerschoice/
***
Train hard and train smart!
Connilee
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NEXT RUN:
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Sunday, Mar. 12, 8:00am — Memorial Park
Waldo/LRR double! Run the UPT and then head over and do Waldo Canyon in
the clockwise direction. Next, head up LRR and return via the Barr Trail.
3-4 hours, if it would be longer skip Waldo.
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THIS WEEK’S QUOTE:
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Attitude is a little thing that makes a big difference. — Unknown
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ICers WRITE:
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23 Stitches: A Bloody Mess!
Steve Bremner writes: Do I get any “cool points” for this?
http://eternalfrontier.blogspot.com/2006/03/23-stitches.html
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Trail Running on Mother’s Day
Connilee Walter writes: Every Mother’s Day Title 9 Sports (out of Boulder)
hosts the Title 9k --> approximately 5.5 miles of trails that you can
walk, run, hike, or push (push baby joggers, that is). It’s a fun women
only event; kids can participate in joggers or walk/runners; dads and
hubbies come out to cheer everyone on. It is both competitive and low-key
depending on how you want to celebrate Mother’s Day. More information is
here: http://www.title9sports.com/images/t9k06.htm
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IC BIRTHDAYS: 3/8/2006 — 3/14/2006
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Amanda Burns:
http://www.inclineclub.com/show.asp?name=Amanda%20Burns
Debbi Meyer:
http://www.inclineclub.com/show.asp?name=Debbi%20Meyer
Kevin Kinser:
http://www.inclineclub.com/show.asp?name=Kevin%20Kinser
Patrick Barrett:
http://www.inclineclub.com/show.asp?name=Patrick%20Barrett
Patrick Fisher:
http://www.inclineclub.com/show.asp?name=Patrick%20Fisher
Tom Schwartz:
http://www.inclineclub.com/show.asp?name=Tom%20Schwartz
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NEW IC MEMBERS: 3/1/2006 — 3/7/2006
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Bob Stellick:
http://www.inclineclub.com/show.asp?name=Bob%20Stellick
MacKenzie Jones:
http://www.inclineclub.com/show.asp?name=MacKenzie%20Jones
Margaret L Cox:
http://www.inclineclub.com/show.asp?name=Margaret%20L%20Cox
Shannon Votruba:
http://www.inclineclub.com/show.asp?name=Shannon%20Votruba
Tanya S:
http://www.inclineclub.com/show.asp?name=Tanya%20S
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UPDATED ABOUT ME PAGES: 3/1/2006 — 3/7/2006
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Paul Longenderfer:
http://www.inclineclub.com/show.asp?name=Paul%20Longenderfer
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“R” REPORTS:
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American Birkebeiner Cross Country Ski Marathon
Andy Kovats writes:
Location: NW Wisconsin
Date: 2/25/06
Distance: 51Km
Goal: 1) Have a good time 2) significantly improve on last year’s race
(11% back from elite wave, 507th m
Results: 395th male, 7.8% back from elite wave
Website: http://birkie.com
General Information: The Birkie is N. America’s largest cross country ski
race. This year nearly 7000 skiers raced in the full 51Km and 1/2 distance
events. The course is in NW Wisconsin, about 3 hours north of Minneapolis,
and consists of about 48Km of hills with one final flat section across a
lake before finishing in the small town of Hayward. As usual the first
skiers across the line were European World Cup competitors, and the
Italians continued their dominance of recent years. The first American was
Chad Giese in 7th place, and Colorado’s Nathan Schultz placed 10th.
Things done right: Put together a detailed 6 month training plan based
on the book Serious Training for Endurance Athletes by Rob Sleamaker (I
highly recommend this book to runners and triathletes as well), used a
heart rate monitor and focused on low intensity training in the early
season and an increasing percentage of high intensity training during the
peaking phase, kept about 70% of training ski specific and took advantage
of some excellent local dryland training venues such as rollerskiing in
Bear Creek Park using off-road roller skis and hill bounding up Barr
trail, noted the lower part of High Drive (above the caretakers house)
holds snow several weeks after a storm which improved my on-snow training
percentage. Also stayed healthy most of the season
by becoming a dedicated germ-a-phobe and took Zicam nasal spray at the
first hint of any bug in my system.
Things Done Wrong: Tactical errors included slow or average glide (waxed
about 10 degrees too warm and probably didn’t brush skis enough) and
finding out at the last minute my hotel was > 70 miles from the start
which subtracted even further from adequate sleep. In training I delayed
too long in ordering a slideboard online and missed the window for
including it in my strength training, probably need to add another 20+
hours to the 6 month plan and be more consistent in strength
training in general.
Other Stuff: I’d like to extend a special thanks to my wife Robin and our
kids who tolerate my training for this and the Pike’s Peak race. Most of
us runners owe a lot to those around us who help support our training
“habit"!
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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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3/5/2006 Sun: 74 ICers came out for run up the Barr Trail with Barr Camp
or higher being the goal. The following report was filed in my absence (I
was racing): Up to NN no snow/ice, all of a sudden at NN it looked like it
would be all ice and snow, but it turned out to be only in shady patches.
The creek after lightning point got me (Kees), solid ice, I was walking on
the flat part of it and I still went down! Ice at Barr is covered by the
Taylor’s mud and ashes from Wednesday. Two kinds of cookies but not warm
this time, I still took multiple samples.
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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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