Previous | Next | 2006 Index | Newsletter Index
Sent: Wednesday, March 29, 2006 1:47 PM
Subject: Incline Club News, V10 LR#19, Spring Break Edition!
Good afternoon ICers..
Spring Forward!
Don’t forget that daylight savings time begins this weekend. Technically,
the official time to switch is at 2 AM on Sunday, but it’s a wise idea to
set those clocks ahead an hour before you go to bed on Saturday night.
Enjoy the extra light coming our way in the evenings!
***
The Debate Continues!
Currently on the Incline Club message board you’ll find discussions about:
Running or Racing the Peak, Checking Qualifications, and the Cost of the
Races. Weigh in at: http://www.inclineclub.com/board.asp
***
Thursday Workouts
The IC Thursday workouts always begin the Thursday after daylight savings
begins and that means that next Thursday, April 6 is the first workout.
These workouts are a cornerstone of training for Pikes Peak; you will reap
the rewards in August if you start these runs early in the season!
For those who may have missed it, here is a quick recap of last week’s
tips to help you transition easily to the Thursday runs (thanks to Matt!):
If you are not already doing quality workouts during the week, I recommend
that you add in some pickups and even a few 1 minute hard, 1 minute easy,
sessions between now and the 6th. The workouts don’t need to be too
structured as their goal is just to help ease the transition into the
Thursdays.
Here are a couple of 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 6th ready to get hurt
***
Sunday Long Run
This Sunday’s run is the Waldo/Longs Ranch Road double. The weather
forecast for this time of year couldn’t be much nicer with a forecasted
high of 54* and partly cloudy. Come out for a great run!
***
Train hard and train smart!
Connilee
***********************************************
NEXT RUN:
***********************************************
Sunday, Apr. 2, 8:00am — Memorial Park
Waldo/LRR double! Run the UPT and then head over and do Waldo Canyon -
clockwise. Next, head up LRR and return via the Barr Trail. 3-4 hours, if
it would be longer skip Waldo.
***********************************************
THIS WEEK’S QUOTE:
***********************************************
A poem, actually. :*)
Spring Pools — Robert Frost
These pools that, though in forests, still reflect
The total sky almost without defect,
And like the flowers beside them, chill and shiver,
Will like the flowers beside them, soon be gone,
And yet not out by any brook or river,
But up by roots to bring dark foliage on.
The trees that have it in their pent-up buds
To darken nature and be summer woods-
Let them think twice before they use their powers
To blot out and drink up and sweep away
These flowery waters and these watery flowers
From snow that melted only yesterday.
***********************************************
ICers WRITE:
***********************************************
Pikes Peak Lottery?
Doug Laufer writes: Think Lottery is the answer? Here is an example of a
lottery procedure from a popular trail race:
http://www.aroadrun.org/La_Luz/2005/LALUZLOTTERYSYSTEM.pdf
happy TRAILS, dl
***
Elliptical Strider for Sale by Club Member
Matt Carpenter writes: FOR SALE: CCS Fitness/Reebok Personal Trec
Elliptical Strider. Excellent condition. $650. I used this during a
period of injury/recovery. It allowed me to get in more cardio time
without pounding my joints. Now I am no longer hurt and the home gym is
getting crowded. For photos/info/specs see
http://www.skyrunner.com/elliptical.pdf
Contact: Matt Carpenter at 685-5654 or (e-mail removed to prevent spam)
***
Denver Trail Runners Thursday Runs
Adam Feerst writes: The Denver Trail Runners begins its 7th season on
Thursday, April 6. We run for about 1:15, every Thursday evening, on the
west side of town. We run at different trails each week, mostly around the
Morrison/Golden area, including: White Ranch, N&S Table Mtns, Chimney
Gulch, Beaver Brook, Apex, Green, Matthews Winters, Falcon, Lair of the
Bear, South Valley, and Deer Creek. All abilities are welcome. It’s FREE.
As the season evolves, we may add additional weekday runs, some early
morning, and longer weekend runs. We also arrange carpools to IC Sunday
runs and mountain races.
For more information, go to
http://sports.groups.yahoo.com/group/DenverTrailRunners/
***
Boston Marathon, Anyone?
Connilee Walter writes: For those who are running Boston, have run it in
the past, or someday aspire to, you might find this article in the March
2006 Running Times to be of interest. It contains some tips about the
course and a bit of a walk down Boston Marathon memory lane:
http://www.runningtimes.com/rt/articles/?id=7190&page=1&c=99
***********************************************
IC BIRTHDAYS: 3/29/2006 — 4/4/2006
***********************************************
Brenda Willis:
http://www.inclineclub.com/show.asp?name=Brenda%20Willis
David Karp:
http://www.inclineclub.com/show.asp?name=David%20Karp
John Courtney:
http://www.inclineclub.com/show.asp?name=John%20Courtney
Mike Beeson:
http://www.inclineclub.com/show.asp?name=Mike%20Beeson
Sherry Alvares:
http://www.inclineclub.com/show.asp?name=Sherry%20Alvares
Steve Bremner:
http://www.inclineclub.com/show.asp?name=Steve%20Bremner
Suzanne Cote:
http://www.inclineclub.com/show.asp?name=Suzanne%20Cote
Tracy Loughlin:
http://www.inclineclub.com/show.asp?name=Tracy%20Loughlin
***********************************************
NEW IC MEMBERS: 3/22/2006 — 3/28/2006
***********************************************
Dennis Murphy:
http://www.inclineclub.com/show.asp?name=Dennis%20Murphy
Ellen Fisher:
http://www.inclineclub.com/show.asp?name=Ellen%20Fisher
Harry T Harcrow:
http://www.inclineclub.com/show.asp?name=Harry%20T%20Harcrow
Michael Quispe:
http://www.inclineclub.com/show.asp?name=Michael%20Quispe
Rachel DeHerrera:
http://www.inclineclub.com/show.asp?name=Rachel%20DeHerrera
Sergio De Lourenco:
http://www.inclineclub.com/show.asp?name=Sergio%20De%20Lourenco
Tim Hibbs:
(About Me page was not filled out)
***********************************************
UPDATED ABOUT ME PAGES: 3/22/2006 — 3/28/2006
***********************************************
Gina Harcrow:
http://www.inclineclub.com/show.asp?name=Gina%20Harcrow
Karl Schab:
http://www.inclineclub.com/show.asp?name=Karl%20Schab
Laura Engleman:
http://www.inclineclub.com/show.asp?name=Laura%20Engleman
Roger Sajak:
http://www.inclineclub.com/show.asp?name=Roger%20Sajak
***********************************************
“R” REPORTS:
***********************************************
The Grasslands Run
Tom Hamilton reports:
Location: LBJ Natl Grasslands, Decatur Texas
Date: 3-25-06
Distance: marathon
Goal: 5:20
Results: 4:48:57
Website: http://www.nttr.org/html/grasslands.htm
General Information: The Grasslands Run is a 50 mile, Marathon, 1/2
Marathon run on horse trails in the LBJ NG. The trails are sandy through
rolling terrain and were in good shape this year. The weather was great
on Sat.
Things Done Right: Ran a consistent pace, stayed hydrated.
Things Done Wrong: Get more sleep before the race.
***
Winter Series IV
Mike Shafai reports:
Location: Black Forest, CO
Date: 2/25/2006
Distance: 20K
Goal: Tempo Run
Results: 1:36 and change
Website: http://www.pprrun.org
General Information: Great course... rolling hills, great views, and great
people.
Things Done Right: Started off slowly, warming up for the first 3-4 miles,
then slowly built speed through the last couple of miles.
Things Done Wrong: Didn’t dress for the weather and got a little cold when
the wind kicked up. It was under 30 degrees at race time.
Other Stuff: I missed the first race of the series this year, so it was
difficult to get psyched up to run the other three races hard. I used
them primarily as training runs for the Catalina Marathon, which took a
lot of the pressure off. Besides, I’m too slow to place in my age group
with the fast runners who show up for the Winter Series. .
***
Catalina Marathon
Mike Shafai reports:
Location: Catalina Island, CA
Date: 3/18/2006
Distance: 26.2 mi
Goal: Place in my age group
Results: 2nd
Website: http://www.pacificsportsllc.com
General Information: 23 miles of trail, 3 miles on pavement... lots of
hills, killer views of the Pacific Ocean, and an occasional bison
sighting. Since it rained the night before, the course was extremely
muddy, especially early on in the race This slowed the field dramatically.
On average, runners who had run the race in the past were about 15 minutes
slower than their normal pace. I was about 4
minutes slower than last year.
Things Done Right: Paced myself well throughout the entire run. I walked
a portion of the two steepest hills to save my legs and took it easy
during the muddiest portions of the course. Both of these strategies paid
off well between miles 13-23, which are the toughest miles of the course.
Hydrated well, ate 4 Gu packets, and enjoyed the view. Overall, it was
the least painful marathon I’ve run so far.
Things Done Wrong: Could have probably gone faster for the last 4 miles,
which are mostly downhill, but since I have a bad habit of cramping up
during the last mile or two of pavement, I took it easy.
Other Stuff: I hid a big afro and some superfly disco sunglasses about a
mile from the finish line and put them on for the finish line photo. I’m
looking forward to updating my IC site with the photo.
***********************************************
WWW POSTS:
***********************************************
3/26/2006 Sun: 64 ICers headed up the Barr Trail. It is amazing how much
of last week’s snow has already melted with there not really being any
issues until the last mile to Barr Camp. Just a great day to be out
running in the woods!
***********************************************
RACE CALENDAR:
***********************************************
Current version of the Incline Club calendar
***********************************************
NEWSLETTER SUBMISSIONS:
***********************************************
Additions to Incline Club News from IC members are welcome and encouraged.
Submit a Newsletter Item at:
http://www.inclineclub.com/newsletter.htm
***********************************************
WEBSITES:
***********************************************
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
***********************************************
ACCOUNT SETTINGS:
***********************************************
To change your e-mail address or unsubscribe from the Incline Club
newsletter go here:
http://www.inclineclub.com/membership.asp
Top | Previous | Next | 2006 Index | Newsletter Index