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Sent: Wednesday, May 03, 2006 1:51 PM
Subject: Incline Club News V10 TH# 5 LR#24
Good afternoon, ICers!
Barr Trail Mountain Race Registration
May 1 was the first day of registration for the BTMR, and as of 2:48 PM
today the race is already 57% full. Remember that this race is a club run
on July 16 and the entry fee is $20 only until May 15. Don’t forget to
sign up! Registration: http://www.runpikespeak.com/entry.htm
For the first time ever, and in response to increasing fees with
Active.com the BTMR is giving runners a choice of Paypal or Active.com!
Best yet, the cost savings for using PayPal are passed back to you. Read
more here: http://www.runpikespeak.com/preregister.htm
***
This Week’s Runs
Join us tomorrow evening for 30 minutes of 1 hard/1 easy up Barr Trail.
Sunday is a run up the Intemann Trail to Section 16. Details below. :*)
***
Pikes Peak Fact
Barr Camp is often a training destination or rest stop when training for
the Peak. The camp, which is 6.8 miles up Barr Trail, was originally built
between 1921 and 1924 by Fred Barr. It was built as a stop for
burro-trips to the summit. Read more at http://www.barrcamp.com/
***
Train hard and train smart!
Connilee
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NEXT RUNS:
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Thursday, May 4, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do 30 minutes
of 1 min hard, 1 min easy up the Barr Trail. Run easy back down the Barr
Trail do 4 easy Hydro Street hill repeats.
Sunday, May 7, 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. See Map!
Thursday, May 11, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do a 30 minute
tempo run up the Barr Trail. Run easy back down the Barr Trail do 4 easy
Hydro Street hill repeats.
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THIS WEEK’S QUOTE:
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“When life gets tangled, there’s something so reassuring about climbing a
mountain. The challenge is unambiguous.” Stacy Allison, U.S. Mountain
Climber, from her book Beyond the Limits, A Woman’s Triumph on Everest
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ICers WRITE
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Trail Running Form Clinics.
Adam Feerst writes:
Any energy that doesn’t go into propelling you forward is wasted. These
flaws put added stress on your joints and muscles, which leads to a
greater risk of injury, and greater and quicker fatigue.
* Trail Running 101. All Levels. May 21. June 4.
* Trail Running 102. Intermediate-Advanced. May 13.
The clinics will teach you how to:
* Improve your efficiency.
* Increase running enjoyment.
* Reduce the pain of running.
* Increase the longevity of your running career.
The Trail Running 101 clinic is back for the 5th year this spring. In
addition,
I am adding an intermediate/advanced clinic, Trail Running 102.
The clinics cost $40. They will take place from 8am — noon, in the
foothills west of Denver.
For more information and to register, go to
http://www.runuphillracing.com/
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IC BIRTHDAYS: 5/3/2006 — 5/9/2006
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Andy Kovats:
http://www.inclineclub.com/show.asp?name=Andy%20Kovats
Jeff Platt:
http://www.inclineclub.com/show.asp?name=Jeff%20Platt
Jon Parker:
http://www.inclineclub.com/show.asp?name=JON%20PARKER
Ken Holmes:
http://www.inclineclub.com/show.asp?name=Ken%20Holmes
Kevin Houghton:
http://www.inclineclub.com/show.asp?name=Kevin%20Houghton
Lee Moss:
http://www.inclineclub.com/show.asp?name=Lee%20Moss
Nathan Chan:
http://www.inclineclub.com/show.asp?name=Nathan%20Chan
Rob Crawford:
http://www.inclineclub.com/show.asp?name=Rob%20Crawford
Sarah Murphy Case:
http://www.inclineclub.com/show.asp?name=Sarah%20Murphy%20Case
Steve Sargeant:
http://www.inclineclub.com/show.asp?name=Steve%20Sargeant
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NEW IC MEMBERS: 4/26/2006 — 5/2/2006
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Donny Sherard:
http://www.inclineclub.com/show.asp?name=Donny%20Sherard
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UPDATED ABOUT ME PAGES: 4/26/2006 — 5/2/2006
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Brian Jones:
http://www.inclineclub.com/show.asp?name=Brian%20Jones
Jamie Mcmillin:
http://www.inclineclub.com/show.asp?name=Jamie%20Mcmillin
Lincoln Manuel:
http://www.inclineclub.com/show.asp?name=Lincoln%20Manuel
Robert Crawford:
http://www.inclineclub.com/show.asp?name=Robert%20Crawford
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“R” REPORTS:
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Boston Marathon
Gary Hellenga reports:
Location: Boston, MA
Datez: 4/17/2006
Distance: 26.2
Goal: Finish
Results: Finished — 3:48:00
Website: http://bostonmarathon.org
General: Great day for running — mid-50’s, and a sea-level course! Pretty
poor time (for me), but probably as good as I could have expected, given
my training situation. Got to meet up with several IC friends (Yvonne
Carpenter, Kelly Ellis, John Goodloe) and running friends from Bozeman at
the race.
Things Done Right: Ran smart. Was injured almost all of 2005, and was
only able to build up to a couple of 15-16 milers before the race, so I
adopted a training schedule with just 3 running days per week, and applied
the run/walk approach Jeff Galloway promotes on the Runners World web
site. The regular walk breaks allowed me to race 10 miles farther than
any of my training runs without dying, and made this my easiest marathon
since 1981! I recovered quickly and am excited to start running on a
consistent basis again.
Things Done Wrong: Not too much. Would like to have been better prepared,
but there wasn’t much else I could have done with the injuries and
illnesses I went through. Next time, though, I’ll probably help out those
poor Wellesley girls holding up the “Kiss Me!” signs ...
Other Stuff: Lynn and I figured this would probably be the only time we
could do Boston together — otherwise, I probably would have waited until
I’d had a reasonable training build-up before committing to doing this
race. This is definitely a “must-do” for any marathoner, at some point in
his/her career!
***
Boston Marathon
David Reily reports:
Location: Boston, MA
Date: 4/17/06
Distance: 26.2 miles
Goal: 3:40 — 3:55
Results: 3:45:33
Website: http://www.baa.org
General Information: 110th running of the Boston Marathon and my third
race there. First time to have two-wave start. Half the crowd took off
at noon, the other half at 12:30pm. Hills are between 16-21 miles.
Large, supportive crowds the entire way. Excellent expo with free, cool
posters. Get there early (package pickup at the Expo) if you want a small
or medium T-shirt — they went fast.
Things Done Right: Ate well, drank plenty, dressed right. Evaluated my
training and race-day weight and set my goal appropriately. Raced how I
had trained with intermittent walk breaks every two miles. Strategically
placed my “Team-Dave” supporters on the course with cameras.
Things Done Wrong: Wasn’t able to lose the final 5-8 pounds I had done on
previous marathons. Wasn’t able to train as much as previously due to new
job pressures. Lacked significant speed training.
Other Stuff: Watch out for the bumpy asphalt and trolley tracks after
Cleveland Circle about mile 22-23. I took a good tumble and skinnned my
hands good....but saved the face! The crowd groaned when I went down,
then applauded when I got back up. How embarrassing! Also, I recommend
reading some history about the course before the race — makes it more
meaningful when you run it.
***
Greenland 50k Trail race
Richard Hedlind reports:
Location: Greenland, CO
Date: 04/29/06
Distance: 25k
Goal: <2.08 (<8 min pace)
Results: 2h13m (>8 min pace)
Website: http://www.coloradorunnermag.com/other/Greenland50K.html
General Information: A chilly morning. On my way out of the house I
decided to bring my long legged tights and wind jacket “just in case.” As
it turned out it was nice to have them as it started to snow and it was
windy.
Things Done Right: I held back on the first out of two loops and paced
myself. Therefore it was easy to pick up on the second loop. Brought my
camelback so I did not have to slow down at the aid stations.
Things Done Wrong: Did not taper enough (at all?). I also have a nagging
pain in my left glute. Not sure if it is over-trained. Prevented me from
running hard on the uphills. Should have changed the battery in my HR
monitor before the race. It decided to quit on the second lap.
Other Stuff: The course was on a nice, wide trail over a rolling terrain.
On the trail you have a great view in all directions. Even though it is
close to I-25 you don’t really notice the interstate. The course was well
marked.
***
Greenland Trail 50k
Lori Hawkins reports:
Location: Greenland (I-25 between Monument and Larkspur)
Date: 4/29/06
Distance: 25k
Goal: 2:45
Results: 2:46
Website: http://www.coloradorunnermag.com/other/Greenland50K.html
General Information: Good trail, good running weather, blue skies
alternating with clouds/wind/snow. Double track and single track rolling
hills. All races started together on double track, so the start was very
slow for the first mile. Maybe this helped, because I felt GREAT on the
first loop. Even the big hill at mile 10 wasn’t too bad.
Things Done Right: Tapered a lot, massage on Wed, ate and hydrated well
Sat. morning, dressed right and trained with IC. Was worried about the
distance because so far I had only gone that far with some uphill hiking
involved. But only walked 3 very short segments. I think the slow start
was to my benefit.
Things Done Wrong: Can’t think of any.
Other Stuff: Great 8 mile loop for runners, bikers and horses. Luckily no
horses or dogs this day. Can extend it south to the Santa Fe Trailhead in
Palmer Lake.
***
Greenland Trail 25K
Michael Quispe reports:
Location: Greenland, CO
Date: 4/29/06
Distance: 25K
Goal: sub 1:50:00
Results: 1:51:00
Website: http://www.coloradorunnermag.com/other/Greenland50K.html
General Information: Runners had choice of running one 8 mile loop, 2
loops for 25K, or 4 loops for 50K. Each loop had a vertical climb of 500
feet, so a total of 1000 feet of climbing in the 25K. Most of the race
was on double (or slightly more) track trail. Good race.
Things Done Right: Didn’t go out too hard. Kept reminding myself my time
would not be as fast as some lower altitude races.
Things Done Wrong: Didn’t wear gloves. My hands, and especially my
fingers were so cold I couldn’t untie my shoes or zip up my
coat/windbreaker. It was still funny to try to move them quickly but not
be able.
Other Stuff: The weather this year was better than last year in the way of
no snow, ice or much mud on the course but it was fairly windy most of the
time. The temps kept falling throughout the race and going into the final
mile snow starting falling and flying horizontally into our faces making
it pretty miserable for a short while.
***
Skyline Ridge Trail Run
Adam Feerst reports:
Location: Palo Alto, CA
Date: 4/29/06
Distance: 50km, 5,190’ of climbing, between 2,000’ — 2,600’
Goal: Run strong/smart. Possibly win, depending on who else showed up.
Negative split.
Results: 1st place. 4:21. Didn’t negative split.
Website: http://www.pctrailruns.com/
General Information: Course started with a 23k out-and-back, then two 14km
lollipop loops. I ran the first 23k easy, staying just off the lead. I ran
an even effort level. The other 50k guy ran the uphills a little harder,
so I would fall back a bit there, then catch up on the downhills. When I
pulled alongside him, about 21.5k, he surged up a steep hill. I kept an
even pace and let him go, but knew then that I would probably win. I
picked it up at the start of the 14ks. I caught, and took the lead at the
top of the first climb. I continued to open it up throughout the first
14k. Because of the fog, I couldn’t tell how much of a lead I had. Near
the end of the first 14k, I tripped and twisted my ankle again. It got
stiff, so I had trouble pushing off to get power uphill, and had trouble
running smoothly on the flats and downhills. I had about a 4-minute lead
at the start of the final 14k. Because of my ankle, my splits were slower,
and I thought he
might catch me. I knew I still had at least a 2-minute lead, with 4k to
go. Otherwise, I couldn’t tell. I ended up winning by 10minutes. Because
of the ankle and quads (see things done wrong), I was slower on the final
14k.
Things Done Right: Slept well the night before. It helps when the race
isn’t a peak race. Ate sufficiently, but lightly before the race. Managed
fuel, fluids and electrolytes well during the race. With the fog, it’s
hard to tell how much I’m sweating. Two years ago, at the MiWok 100k (in
nearby Marin), I thought I was sweating a lot, but it was just the fog. I
took too many Endurolytes, and ended up hypernatremic — pulling fluids out
of my blood/muscles to balance up high sodium levels in my stomach -
essentially dehydrating my
muscles despite drinking a lot. Ran to win, and ran confidently from the
front. I don’t have a lot of experience winning. It’s still something I’m
learning how to do, and how to feel about it.
Things Done Wrong: Sprained ankle 9 days before. Didn’t taper enough.
Because of the ankle sprain, I rode my road bike the weekend prior — 57 mi
with 6,000’ climbing on Sat; another 50mi on Sunday, with a
5k road running race in the middle. My quads were still a bit tired and
sore going into the race. Although I wanted to do well, the race was
primarily just for fun (something to do while my wife was at a
conference), and training. Twisted my ankle again, about 36.5k into the
race.
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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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4/30/2006 Sun: A little snow higher up did not stop a lot of ICers from
reaching Barr Camp. In all 59 ICers at least started in that direction.
Elk Park Trail is fairly clear until past the clearing.
4/27/2006 Thur: 45 came to today’s workout which was a 30 minute tempo run
up the Barr Trail. Both the air and the trail were a tad dry today but
otherwise it was awesome up there!
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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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