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Sent: Wednesday, May 10, 2006 9:08 AM
Subject: Incline Club News V10 TH #6 LR #25
Good morning, ICers!
Barr Trail Mountain Race Registration
The BTMR, to be run on July 16 of this year is now 81% full. Register at:
http://www.runpikespeak.com/entry.htm
The Barr Trail race benefits our community and YOU are helping out with
your race fees and extra donations. Support has already surpassed last
year’s total and is close to breaking the 2004 record! Read more here:
http://www.runpikespeak.com/entry.htm
***
Race Reports!
ICers have been hitting the racing scene hard lately. Be sure to read the
many race reports from this week, at the bottom of this newsletter. As
always, race reports are archived on the Incline Club site. This is a
great reference tool that you can use for your own race and goal-planning.
Archived reports can be found at; http://www.inclineclub.com/rreports.htm
***
This Week’s Runs
Join us tomorrow evening for a tempo run up Barr Trail. On Sunday, meet
at Memorial Park for a run to Barr Camp or higher. Details below!
***
Pikes Peak Fact
From it’s base to it’s summit, Pikes Peak encompasses four of the eight
life zones that exist in Colorado: The Foothills zone from 6,000 — 8,000
feet (including scrub oak, pinon pine, squirrels and deer) , the Montane
zone from 8,000 — 10,000 feet (with the gorgeous aspen trees, pine forest,
deer and mountain lions), the SubAlpine Zone from 10-000-11,500 feet (with
bristlecone pine and dense high altitude forests, and the Alpine Zone from
11,500 and up where we often see various small flowers, lichen, moss,
marmots and the occasional mountain goat.
***
Train hard and train smart!
Connilee
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NEXT RUNS:
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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 5 Hydro
Street hill repeats.
Sunday, May 14, 8:00am — Memorial Park
Barr Camp or higher and back via the Barr Trail. Watch for ice near the
camp and bring lots of water or $ for water!
Thursday, May 18, 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 5 Hydro Street hill repeats.
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THIS WEEK’S QUOTE:
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“Champions train, losers complain.” ~Unknown
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IC BIRTHDAYS: 5/10/2006 — 5/16/2006
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Antonio Eppolito:
http://www.inclineclub.com/show.asp?name=Antonio%20Eppolito
Beverly Weaver:
http://www.inclineclub.com/show.asp?name=Beverly%20Weaver
Darlene Phelps:
http://www.inclineclub.com/show.asp?name=Darlene%20Phelps
John Reardon:
http://www.inclineclub.com/show.asp?name=John%20Reardon
Karri Buckley:
http://www.inclineclub.com/show.asp?name=Karri%20Buckley
Sharon Wetherall:
http://www.inclineclub.com/show.asp?name=Sharon%20Wetherall
Tom McKernan:
http://www.inclineclub.com/show.asp?name=Tom%20McKernan
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NEW IC MEMBERS: 5/3/2006 — 5/9/2006
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Derek Engard:
http://www.inclineclub.com/show.asp?name=Derek%20Engard
Elizabeth Drummond:
http://www.inclineclub.com/show.asp?name=Elizabeth%20Drummond
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UPDATED ABOUT ME PAGES: 5/3/2006 — 5/9/2006
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Carrie Haag:
http://www.inclineclub.com/show.asp?name=Carrie%20Haag
John Mills:
http://www.inclineclub.com/show.asp?name=John%20Mills
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“R” REPORTS:
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Collegiate Peaks 50 miler
Jon Teisher writes:
Location: Buena Vista
Date: 5/6/06
Distance: 50 miler
Goal = Finish
Results: 9:54:16
Website: http://www.collegiatepeakstrailrun.org/
General Information: Collegiate Peaks 50 miler. Tough course, outstanding
views of several ivy league 14ers (Princeton, Harvard, and Yale).
Things Done Right: Not much. Finished sub-10 hours, so it wasn’t a total
loss. Had to rally the last dozen miles to do that though, thankfully
they were mostly downhill.
Things Done Wrong: Everything. Didn’t eat or drink enough. Started a bit
too fast. Finished a bit too slow.
Other Stuff: Course was pretty tough. Lots of rolling hills. My first CO
ultra (moved here from Austin 3.5 months ago) so the hills and altitude
are still kicking my butt. Schwag, aid stations (not including the
volunteers, who were great), and post-race food/activities were garbage.
***
Collegiate Peaks Trail Run (25)
Bob Mishler repots:
Location: Buena Vista, Colorado
Date: May 6, 2006
Distance: 25 miles
Goal: 5:00
Results: 4:41
Website: http://www.collegiatepeakstrailrun.org
General Information: 25 or 50 miles in hills east of Buena Vista Things
Done Right: prepared properly, ran staedy
***
Colorado Marathon
Dave Kinton reports
Location: Fort Collins, CO
Date: 7 May 06
Distance: Marathon
Goal: Under 3:15
Results: 3:07
Website: http://www.ftcollinsmarathon.com/
General: This was my first Marathon ever and while I’m still very sore it
was a good experience. This is one of the most beautiful race courses I
have ever seen and a fun race in general.
Things Done Right: Didn’t expect too much, found another guy my same speed
and kept pace together for miles 3 — 22. Kept hydrated reasonably well.
Things Done Wrong: Training was lacking. I BONKED big time at mile 23.
***
Collegiate Peaks — 25 Miles
Gordon Barnett reports:
Location: Buena Vista Colorado
Date: 06-May-06
Distance: 25 Miles
Goal: Get in a Good Training Run
Results: Got in a Good Training Run
Website: http://www.collegiatepeakstrailrun.org/
General Information: Ideal weather conditions for the race. Cool start
with bright blue skies. No rain or snow except for running through the
showers of snow melting off the trees up at the high point. Trail was in
great shape after the rain the night before. Challenging course, with
incredible vistas of the snow-capped Collegiate Peaks.
Things Done Right: Took it easy. Finished feeling strong. Walked most of
the uphills.
Things Done Wrong: Nothing.
Other Stuff: Great race, well organized be the Buena Vista Optimist Club.
Thepre-race meal was better than in past years.
***
Collegiate Peaks Trail Run 50 miler
Ted Bidwell reports:
Location: Buena Vista, CO
Date: 5/06/06
Distance: 50 miles
Goal: Long training run — finish, not too beaten up
Results: Finished and felt good on Sunday
Website: http://www.collegiatepeakstrailrun.org/
General Information: I stuck to my run plan for the week, not changing any
training except for Thursday Barr Trail run only to No Name, knowing I’d
get additional hills on Saturday. I started at the rear of the pack to in
sure I wouldn’t get caught up in the excitement of the “race.” I ran
along with Dana for a short time and reminded her to walk the hills then
caught up with Gordon and chatted for a few miles. I caught Judy D and
Dr. Lisa a short time later, we chatted for sometime before I decided to
hit the outdoor restroom and relieve myself of the morning tea. I was
using my new Fuel Belt hydration pack and it seemed to really help me
hydrate as I found myself behind a rock 4-5 times. I later caught up with
Chuck C. an ultra running buddy from my days in Houston who now splits his
time between Houston and a home in Leadville. He was kind enough to share
some advice about running WS and the news of other friends in Houston. I
came into the turnaround in 4:33, about 35 minutes slower than the
previous year. All my additional walking was paying off as I really felt
good. Mary Claire, Jonathon’s wife assisted my transition to a sleeveless
shirt and more gels for the second loop and I then took off forgetting to
change shoes and taking a pair of gloves. I continued to walk the hills
and run the down hills and flat portions. It was good to be at the last
aid station and see a 5 miles to go sign. I guess I wanted to get some
additional miles and time on my feet as I missed a left turn on the road
and ran an additional mile until a couple of volunteers came along in a
truck to tell me I was off course and I ran back up to the turn and back
on track. I ran the rest of the way in and finish feeling good and said
to Gordon 50 yards from the finish “Beer, beer” and he said to Jonathon,
“he must be feeling good since he didn’t ask for water.” We all chatted
for a while and enjoyed one more cold one before Gordon and I headed back
to the Springs.
Things Done Right: Ran my race
Things Done Wrong: Missed that damn turn
***
Collegiate Peaks Trail Run
John Mills reports:
Location: Buena Vista, CO
Date: 6 May 06
Distance: 25 miles
Goal: 5 hrs
Results: 5:35
General Information: Great race, well supported, beautiful course.
Things Done Right: Train, train, train.
Things Done Wrong: Need more long (20 miles) training runs.
***
Flying Pig Marathon
Diane Repasky reports:
Race: The Flying Pig Marathon
Location: Cincinatti, Ohio
Date: May 7,2006
Distance: 26.2miles
Goal: 3:50:00 to qualify for Boston
Results: 3:47:42
Website: http://www.flyingpigmarathon.com
General Information: Road race
thru the streets of Cincinnati, cross several bridges to and from
Covington, Kentucky. Thru neighborhoods and along the Ohio river. Voted
one of the top 10 most fun marathons by Runners World. It was the most fun
I have ever had at a race. Great crowd support, volunteers, and a huge
expo.
Things Done Right: Everything. Good taper, well hydrated, pre-race meal.
Rested and relaxed. Did not go out too fast (a mistake I have made
before). Ran with a pace group provided by the marathon, fought the urge
to go any faster even though I felt good. Sea level and great race temps,
overcast and mid 50’s. Dressed properly. Held pace till mile 24 then gave
it all I had left to be sure I got in under 3:50.
Things Done Wrong: Nothing
***
Boston Marathon
Yvonne Carpenter reports:
Location: Boston, MA
Date: April 17, 2006
Distance: 26.2
Goal: 3:15
Results: 3:29:57
Website: http://www.bostonmarathon.com
General Information: Given that my last IC race report was for the 2001
PPM, I thought I could use more “real estate” on the club newsletter to
make up for it! WARNING: It is long!
I qualified for Boston last year at the Chicago Marathon (Chicago was in
Oct, so I did not submit a race report — my time in Chicago was 3h 23m -
my goal was 3h 10m). I was convinced that the reason I fell apart in
Chicago at mile 13 was due to going out too fast (I went 5 to 10 seconds
per mile faster than pace for the first 10 miles). So I stuck to the same
training for Boston, but switched the long runs to the Garden of the Gods
roads as opposed to the other flatter roads I used for Chicago. It seemed
like I had done all the right things: long runs of 20+ miles on the GOG
roads, mile repeats on the treadmill mostly at 6:40 pace (the last session
was 9 x 1 mile @6:45), minute on/off hill work on the treadmill @ 13%
grade, easy runs the rest of the time (never less than 75 minutes), off on
Sundays. Things that tested my patience and wit were: got the Flu 2 months
before the race; a left arch nag and a right calf nag that seemed
determined to stay.
I got to Boston on Saturday April 15, got the race packet/number on Sunday
April 16. Ate only bagels, Luna bars, water and pasta. Headed on time for
the shuttle bus to get to the start line. Had disposable gloves and rain
poncho. Took many choices of shirts to the start line since the weather
was “iffy.” Had a towel and a cushy pad to sit on while waiting for the
start (at Boston you sit for hours before the start). Drank and ate plenty
the morning of the race. Was able to use the bathroom regularly. Anyway,
everything was as good as it gets for pre-race. I even drove the course on
Sunday and did not think much of Heartbreak Hill. I did notice there were
MANY other hills on the course.
And downhills. Many, many, many ups and downs in fact. On asphalt.
Hummm... Not that I did not know there were going to be uphills and
downhills, there were just way more than I anticipated. No big deal, I
thought. After all, I train in Colorado :-)
The gun went off. It took me over 5 minutes to pass the start line. We
were packed tight! I was determined not to get sucked into a fast pace. I
stuck to my plan for the first 5 miles. I sped up slightly after that,
still within my planned pace. I constantly checked my condition: can I do
another X miles at this pace? The answer was always YES. So I kept going.
At mile 7 a monkey threw a wrench at my race! I think it was a test. I
think I passed! A bozo cut me off and came to a halt right in front of me
to savor a cup of water. I tried to go around him and the volunteer
handing him the water so not to knock both down and stepped on something
(3” high pile of stepped on paper water cups??? Who
knows!!) twisting my ankle real bad. It was so painful that I limped for
the next half mile. The pain slowly went away. I could tell something was
wrong, but not wrong enough to throw away a season of training and drop
out! I felt the ankle the rest of the way, but I believe it had no impact
on my race result. I almost completely forgot it after a couple of miles.
Other than the ankle incident, everything was fine for many miles. As a
matter of fact, none of my pre-race nags (arch and calf) ever flared up
during the race. I did notice an increasing discomfort on the switches
from uphill to downhill, and vice-versa.
On mile 17 my left quad started to hurt. That was a sample of what was
about to unfold. The pain grew and I started compensating on the other
leg, which started hurting within 2 miles. On Mile 19, I started to
realize this was going to be ugly, very ugly indeed. Now every grade
switch was miserable. And may I remind you that the famous Heartbreak Hill
was still to come!!!! When I got to it, it went by fast, but coming down
on the other side was no picnic. By mile 23, I could not fathom running
another 3.2 miles. It seemed literally IMPOSSIBLE. My quads were burning
so bad. I thought I was going to have to stop and maybe sit for a while
and stretch. Maybe cry a little while I was at it. I felt so humbled by
the course — almost humiliated. A flashback of Matt’s 2004 Leadville came
to mind where he took almost an hour to “crawl” the last mile, with no
other option. So I thought the fastest way to the finish line would be to
keep running — as fast as I could. I have no clue how!
I got to mile 25. I even passed a friend that had passed me early on. He
said I “looked determined to do something,” so he did not say hi — only
“fed off of me and tried to follow me” (he finished only 3 minutes
behind). At mile 25 I glanced at my watch and quickly realized that I had
~ 11 minutes to break 3:30 (I also noticed that I was not brain dead yet
since I could still do math!!) I HAD to at least try. I ran as fast as I
could for the next 1.2 miles — as if it was a 1.2 mile race. The pain was
indescribable. I never looked at my watch again until I crossed the finish
line. There was no point since I was going as fast as possible. Any extra
effort raising my arm would probably cost me. I actually made it with 3
seconds to spare. I could not believe it was over. I was so glad I could
stop running.
I headed to the gear check, got my dry clothes and waited for the others
to finish. We headed back to the hotel to shower and rest before dinner.
My ankle was all red and purple. After dinner I iced it and took some
Ibuprofen. It was extremely stiff and painful that night. The next
morning, boy, oh boy, that thing looked like a modern art rainbow painting
the size of a grapefruit!!! It was sooooo much fun to travel back home and
then to Brazil the next day on those perfect quads and ankle, handling a 4
year old :-)
I am now analyzing what happened and why I fell apart 2 out of 2 races. I
need to adjust my training because these last 2 races were no fun at all.
An Incline Club runner once told me that running the PPM was more painful
than delivering a child. At the time I told her that, for me, delivering
Kyla was way more painful than the PPM or any other race. I did get a
“pain” PR at Boston though: that was the most pain I ever felt, topping
even Kyla’s delivery! And there was no option for an epidural at mile 23 -
I would have stood in line for it!
Things Done Right:
-Trained to eat and drink at the same intervals as the race -trained on
the exact garments I was going to wear race day -did the long runs on
asphalt on an up and down asphalt course
- ate a medium dinner the day before the race
- had something soft to sit on race morning
- ate and drank race morning to account for the noon start
- went to Boston with Lynn and Gary Hellenga who knew well the Boston
subway system!
- resisted the initial downhills and held back for the first 5 miles
Things Done Wrong:
I honestly don’t know yet what I did wrong. I wish I did so I could fix
it! So here is a list of what I THINK I did wrong — any input is
appreciated, as a matter of fact!
- mile repeats were too slow for the race pace goal (mile repeats were @
6:40, goal race pace was 7:20)
- long runs should have been longer (21 miles was the longest I did)
- long runs should have been faster (I was doing them at ~ 8:50
minute/miles)
- should not have gotten the flu (I am taking the flu shot this year!)
- should not have twisted my ankle (humm...)
- who knows...I am puzzled...
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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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5/7/2006 Sun: With about 10 ICers off at the races 55 were left to do a
tour around Section 16. It was a fantastic day to run today!!! The views
were awesome and as always the long gentle downhill on the backside of
Section 16 was pure running pleasure.
5/4/2006 Thur: 44 ICers came out for 30 mins of 1 min hard, 1 min easy.
The conditions were great with some slightly damp air. We followed the
workout with 4 or 5 Hydro Street repeats. This was the first time we did
them hard instead of just working on form.
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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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