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Sent: Wednesday, June 28, 2006 12:43 PM
Subject: Incline Club V10 LR #32R “R” for Race Reports!
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“R” REPORTS:
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Garden of the Gods 10 Mile
Michael Hartley reports:
Location: Colorado Springs, Colorado
Date: June 11
Distance: 10 miles
Goal: 79
Results: 82
General Information: Awesome day for a race. The guy who started the race
looked familiar:)Great Run!
Things Done Right: Hydrated, positive, ready to run...
Things Done Wrong: Front five were about 30 seconds faster then finish
Other Stuff: Good job to all and to all keep runnin’...and bid high for
those autographed snapshots or mags with local super runners smilin’...
***
Garden of the Gods 10 Mile
Dave Kinton reports:
Location: GoG
Date: 11 Jun 06
Distance: 10 Miles
Goal: 65 minutes
Results: 69:56
General Information: Great race, realized my goal wasn’t quite possible
after the first big
hill.
Things Done Right: Stayed hydrated
Things Done Wrong: Shoe came untied.
***
Mt Evans Ascent
Darrell Weaver reports:
Location: Mt Evans highway, Colorado
Date: June 17, 2006
Distance: 14.5 miles
Goal: 2:30-3:00 hours
Results: 2:48
General Information: Race from Echo Lake (10,000 feet)to Mt Evans summit
(parking lot 14,125 feet)on the paved highway. Race started at 8:00
Weather was good; a little cold and windy at times early on. A little
downhill before Summit Lake around miles 8-9, but mostly an uphill grind,
steeper in the first and last few miles.
Things Done Right: 1) Held back at the start rather than going hard and
flaming out (I’d never done this race before, so I was cautious) Even
effort (until I bonked) 2) Kept running in the last miles, even though it
was steep and I was beat. I think at very high altitude it’s better to
keep running, even at a shuffle, rather than walking. I tried walking a
few steps and got very dizzy and slowed down, whereas I could maintain an
endurable rhythm and slow but steady pace by
running (if it can be called that). CFM!
Things Done Wrong: I bonked in the last four miles and I think it was
because I dehydrated. I relied only on the four aid stations for fluids
and then only took a couple small swallows of electrolyte stuff. The
stations were 3 miles apart and at the slow pace, 30+ minutes is too long
to be dry. I guess I’ll never learn, since I’m always doing this. But
next time, there’s hope.
Other Stuff: If your big race goal is the ascent or marathon, I’m not sure
this race is a good stepping-stone race, particularly if you try to really
race it. I say this because it beat me up pretty good and it’s going to
take a little time to get back in the training groove. But maybe this is
just me; some other ICers who have run it may feel differently.
***
Estes Park Marathon
Tony Krupicka reports:
Location: Estes Park, CO
Date: June 18, 2006
Distance: 26.2 miles
Goal: sub-3:00/win and get in a fun long run
Results: 2:45:02
Website: http://www.epmarathon.org
General Information: Ran with the lead runner for the first 11 or 12 miles
or so...we were way ahead of everyone else. For some reason my body just
really wanted to go around the 11-12 mile mark so I let it and began
running 6-flat pace for the next 5 miles or so when I hit the next big
climb (3 miles sustained climbing from 17-20 mile mark). That impromptu
surge pretty much immediately dropped the runner I’d been sharing the lead
with. After the 20 mile marker, the course was
downhill for a mile, and then uphill until the 22 mile mark or so. From
there it was a gradual downhill or flat all the way back to the finish at
the high school track. I was happy enough to see the finish, but this was
definitely the best I’ve felt in the last 10K of any of the marathons I’ve
done. Guess I’m in better shape than I thought. Second place was 17
minutes back, and I broke the course record by over 2 minutes.
Things Done Right: Decided to race for real after I realized my body was
feeling pretty good. Negative split 1:23:29/1:21:23. Took water at every
aid station from the beginning through 21 miles---even if I was only able
to get a single oz. or so splashed in my mouth (and not up my nose or all
over my chest) each time. Hydrated pretty well the day before the race.
Had a semi-pseudo-taper: only ran 13 miles two days before the race and
only 10 miles the day before.
Things Done Wrong: Well, if I was intending to run a PR (which I did do,
but hadn’t intended) I probably wouldn’t have run 140 miles the week of
the race. Even though I hadn’t gone in expecting to run 2:45, in
retrospect I don’t wish that I had started any faster (I only negative
split by 2 minutes).
Other Stuff: This course is the highest paved marathon in the country.
There are also two extended climbs that are not conducive to really
rockin’ out a decent time...a 4 mile climb from the 2-6 mile point and a 3
mile climb from the 17-20 mile point.
***
3rd Annual Estes Park Marathon
Charles Schiebe reports:
Distance: 26.2 miles
Goal: under 4:44
Results: 4:34:44
Website: http://www.epmarathon.org/
General Information: Billed as “the highest paved marathon in the world
and one of the most scenic.”
Things Done Right: Conservative pace; managed minor injuries.
Things Done Wrong: Insufficient sleep leading up to race.
Other Stuff: Small race (probably less than 200 marathoners). Figure 8
race course; great scenery; aid stations every 2 miles.
***
San Juan Summer Solstice — 50 Miles
Gordon Barnett reports:
Location: Beautiful Lake City Colorado
Date: 17-June-2006
Distance: 50 Miles
Goal: Stay On Course!
Results: Stayed On Course!
Website: http://www.lakecity50.com/
General Information: San Juan was everything I expected having run it the
year before — and more! I’m not sure if knowing what to expect is an
advantage or a detriment. I laughed, I cried, I even gave birth...
actually no — but I did get a Sonogram. Everything was fine for the first
half. Less snow this winter meant the many creek crossings weren’t as
treacherous or as fast, but they were still as freezing cold! Ran Alpine
Gulch and up above tree line with Judy DeWitt and Andy Cullen. Judy took
off on the downhill into Williams — never saw her again (she had an
amazing race). I gained on Andy, and didn’t see him again until later.
Just past the 1/2 way point above, past the Carson aid station, up above
tree-line, I started get really sharp lower back pains. With images of
Keith Grimes going through near renal failure at Leadville, I increased my
rate of hydrating — drinking probably faster than I should have. My
hydration (2-20 oz. hand-held bottles) was gone and I still had about 2
miles to the next aid station. I wasn’t in panic mode — but close. By the
time I made it to the next aid station, I couldn’t even talk. Sat in the
aid station for a while getting re-hydrated. Andy caught up, so I took off
again when I started to feel better, but the sharp back pain was still
there.
I slogged through, finishing about 1 minute slower than my time in 2005,
with the finishers from CRUD & CREW cheering me on. I looked like the
Michelin Man, my hands and feet were so swollen. I went right over to the
EMT and ambulance (didn’t even have a beer!!!). The EMT ran a couple of
tests, hooked me up to an IV and the next thing I knew I was strapped to a
gurney heading for the Emergency Clinic. I wanted the siren — but didn’t
get it.
Long story short, even though I was drinking all day I hadn’t peed since
before the start of the race. Once in the ER I was given 2 more IV bags of
solution, and force fed water. Paul DeWitt was amazing, he arrived at the
ER just after Carole (best support crew ever) and I, he came in to the
examination room giving encouragement like; “I had 7 bags after my win at
Leadville.” At one point, they thought it may be kidney stones, but all
the tests proved negative. They did a Sonogram (“Better not find a
fetus” — more encouragement from Paul... to
which Carole said, “It’s not mine".) To make sure my bladder and kidneys
were functioning — they were. Even had an EKG because my respiration rate
was high and my blood pressure was elevated and wouldn’t come down. I
kept telling them it was because I didn’t have a beer at the finish line!
Finally after 3 hours in the ER I was able to pee in cup, more analysis,
and then I and discharged. I have it on sound medical authority that BEER
is a natural “diuretic.” They gave me a diuretic (in tablet form) to
cleanse out my system — which really worked along with the beer I was
finally able to drink — every hour on the hour all night long! The doctor
sought me out Sunday at the awards ceremony to make sure I was doing OK -
great medical team
for such a small community.
So after all that here are my results:
San Juan 2005 14:31:22
San Juan 2006 14:32:36 (Unofficial)
Things Done Right: The group I started in didn’t follow the leaders the
wrong way down pavement from the Town Park, but made the right turn onto
gravel to head up Engineers Pass. Went out and maintained a sustainable
pace. Drop bag (fresh shoes and socks) at Carson. Slapped on the
sunscreen. Sucked it up and finished. Have a massage scheduled for
tomorrow — Tuesday.
Things Done Wrong: Not sure on this one. I’m going to investigate this
further. Did I hydrate too much — or not enough? Sodium Chloride pills...
“mother’s little helpers” or should I have used a combination of sodium,
plus magnesium, potassium? Could have used a Camelback or additional
hydration up along the Divide. Worried Carole.
Other Stuff:
From the Web Site:
The San Juan Solstice 50 mile endurance run is a scenic and very difficult
loop through the high San Juans. The run consists of five main sections:
the climb up Alpine Gulch and down William’s Creek, the climb up to the
old mining town of Carson, a long section along the Continental Divide, a
descent to Slumgullion Pass, and a final hump up and over the Vicker’s
Ranch plateau.
***
Mt. Washington Road Race
Fred Wright writes:
Location: New Hampshire
Date: 06/17/06
Distance: 7.6 miles
Goal: 2 hrs. — 2:10 hrs., and try to win A.G.
Results: 1:57:21, second in A.G. (~ 15 in class)
General Information: Weather around 80 F at 10 a.m. start, approximately
60 F at top of mountain. No wind to speak of. Although a bit on the warm
side, a good day to run this race. Felt good all the way up, and thought I
would have a shot at the age group record, and an age group win. Was close
to the record, but was in second place to a great run by a fellow who did
set a new age group record. Times seemed to be a bit slow this year,
probably due to the temperatures.
Things Done Right: Got to New England five days prior to race. Tapered for
two weeks, and didn’t run for two days before the race (need BIG
taper these days). Left the family in Maine and went to the race alone.
Was really careful about eating right leading up to the race.
Things Done Wrong: Breaking right big toe a month prior to the race didn’t
help, but the elliptical trainer is a viable alternative for intervals.
Other Stuff: In the 20 or so years since I last ran this race, I had
forgotten just how persistently it climbs at nearly 12% grade. There are
only a couple of short flat sections near the summit, by which time I was
too tired to really take advantage of! Plenty of water stations to drink
and dunk, made the run comfortable. A down side to NH at this time of the
year is that it coincides with “The NH Motorcycle Week.” Motorcycles
everywhere, no kidding, everywhere and all over the road. My ride down
literally had to swerve violently twice to miss ‘bikescoming up the
mountain, on the wrong side of the road! ‘Bikers die every year there!
***
Mount Evans Ascent
Michael Quispe reports:
Location: Mount Evans
Date: June 17, 2006
Distance: 14.5 miles
Goal: Sub — 2:15:00
Results: 2:24:13
Website: http://www.racingunderground.com/mtevansascent.html
General Information: 14.5 mile road race from bottom of Hwy. 5 at an
altitude of 10,600’
and climbing almost 4000 vertical feet. Few downhill and level areas.
Billed as America’s Highest Road Race. I ran a very good race up until
about the 12th mile where I completely bonked. I found myself having to
alternate walking and running from there to the finish. I ended up getting
passed by about quite a few people during those last two miles. Instead
of placing in the top 10, I finished 19th.
Not extremely bad for my first time but still very disappointing compared
to what I should have run. However, I look forward to doing this race
next year. Fortunately, two guys that I ran with had excellent results, so
two out of three ‘ain’t’ bad.
Things Done Right: Began the race conservatively (about 9 minute pace) and
held that pace throughout most of the race until about the 12th mile.
Drank some water and even managed part of a Gu along the way. I knew the
entire route and have trained on the lower 8 miles and upper 4 miles so I
also knew what to expect.
Things Done Wrong: Did not sufficiently train for this race. I thought I
had but it was evident that I did not have enough long runs or enough runs
of beyond 2 hrs. This race was an excellent wake up call for my PP Ascent
training. I will also get more altitude training in.
Other Stuff: At the summit, a few feet away from the restrooms there was
an entire family of mountain goats including a very young one scampering
around. They allowed us to walk within a few feet without getting too
skittish.
***
Mt Evans Ascent
Andy Kovats reports:
Location: Echo Lake to Summit
Date: 6/17/06
Distance: 14.5
Goal: low 2:20’s and around top 20
Results: 2:31:59 and 26th overall
Website: http://www.racingunderground.com/mtevansascent.html
General Information: The all-paved course starts at the Echo Lake Toll
Gate at 10,600 feet and finishes 14.5 miles at the summit parking area.
The 14256’ summit is another couple hundred yards of hiking and is worth
the extra effort after claiming one’s gear bag. While most of the course
is gradual uphill, there are downhill breaks starting at roughly 6 and 8
miles. Around 9 miles one leaves Summit Lake, the course steepens and
most agree this is the toughest part. I
would have expected higher turnout this year given all the people who were
turned away from the Pikes Peak races, but it remained relatively low key
with around 140 finishers this year. It was well organized with volunteer
shuttles driving people from the summit to Summit Lake and school busses
taking us the last stretch down to Echo Lake. The awards picnic started
ahead of schedule and had plenty of good food including Subway sandwiches.
The views of the Front Range and Gore Range are spectacular and due to the
higher starting elevation and longer distance this course has much higher
proportion above timberline than the PP Ascent.
Things Done Right: Switched from steady run to hard run/brisk
walk-recovery above last aid station which allowed me to catch 3 or 4
people before finish, taking partially full water bottle at start helped
with hydration as cups at aid stations were small, also walked a few paces
at each aid station to ensure I had breathing under control enough to
drink
Things Done Wrong: A nagging Achilles injury since May along with a
respiratory infection has kept my quality training down along with my race
motivation. Due to windy conditions I ran in long pants to keep the
Achilles warm, and ran with standard heavy training shoes. Given the same
conditions and a more healthy body I’d have gone in shorts and lighter
shoes. Should have warmed up a bit more as I felt like I was in oxygen
debt the first 2 miles even though I paced slow. Sleeping at altitude the
night before would have also likely helped since the
starting elevation of this race is so high. We were asked to turn in our
gear bags 30 minutes before the start, which was a bit long to stand
around in light racing dress. I might keep an extra set of expendable
sweats near the start to keep warm in next time.
***
San Juan Solstice
Jon Teisher reports
Location: Lake City
Date: June 17, 2006
Distance: 50 miles
Goal: finish
Results: 13:30:47
Website: http://www.lakecity50.com/
General Information: Tough mountain 50 miler through the continental
divide.
Things Done Right: Didn’t start out too quick, which left me something in
the tank for the final hill.
Things Done Wrong: Coulda used a couple of more long runs heading into
this one.
Other Stuff: Great course, if you’re into beating yourself up.
***
Mt. Evans Ascent
Adam Feerst reports
Location: Mt. Evans
Date: 6/17/06
Distance: 14.5mi
Goal: Good training run. PR
Results: 2:06:36, 5th oa, 2nd master, PR
Website: http://racingunderground.com
General Information: Rain and snow on the mountain Thursday and Friday.
Saturday was crystal clear. It was very windy and cold at the start.
Strong winds most of the way up. Surprisingly calm and pleasant at the top.
Things Done Right: Started comfortably. I was in about 10th at 1 mile. Ran
at marathon race
effort until about mile 9. Passed a pack of three, to move into 5th, about
5.5mi. The top 4 places were too far ahead by then. Tried to pick it up
for the last 5.5mi, the steepest part of the course. I was still tired
from GoG, and 3 straight weeks of racing, and couldn’t get my leg turnover
or HR up enough at the end. PRd by over 2 min, from my 1999 time.
Things Done Wrong: Raced 3 weeks in a row. Only wrong if this was a target
race. The races were good training for me, a good gauge to my fitness
level, and what I need to work on.
***
Bighorn 50 miler
John Cassidy reports:
Location: Dayton Wyoming
Date: 6/17/2006
Distance: 52 Miles
Goal: Finish
Results: 47 Miles
Website: http://www.bighorntrailrun.com/
General Information: This race also has a 100M, 50K, and 30K races. The
50M sees the whole course because the 100m is an out and back. 50M starts
at the high point turnaround at mile 48. Therefore 50M is really a 52M
event. Cut off where at 18M (6 minutes) 34M (10 minutes) 39M (14 minutes)
47M (missed by 30 minutes — I was done). From mile 21 to 42 I was in last
place and a still make the cutoffs. I was within 100 yards of the next
runner from 21 to 42 and we past others — they all got pulled at mile 34.
Things Done Right: Signed up early — It fills fast. Had shoe change in
first drop bag at mile 18. The first 18 miles are very wet downhill -
This is a painful downhill. Took ibuprofen and made it to mile 42 feeling
good.
Things Done Wrong: Tripped 4 times on the 18 miles downhill. Then twisted
an ankle at mile 17. It took 1 hour to finish the last mile of first major
downhill. Ran out of ibuprofen before the second major downhill miles 41
to 47. Fell behind the cutoff. To train for this. Drive to the top of
Pikes Peak and run downhill to hydro.
Turnaround and do the Barr Camp race course. While doing this only use 1/2
the trail picking the worst side.
Other Stuff: Wild and scenic. Yes wild because I saw two moose. Plus a
runner got bite by a rattlesnake a week before the race at mile 45. I
would have been scenic if you took you eyes off the trail (very narrow and
lots of loose rocks) Taking your eyes off the trail was at your peril. The
Barr Trail between A-frame and Barr Camp would be considered a wide and
little rocky.
Go to http://runtrails.net/2006/topics.htm for a runner’s journal of the
race.
***
GOG 10 Miler
Cereta Grimes reports:
Location: GOG
Date: 6/11/06
Distance: 10miles
Goal: Finish (ok, maybe 1:40)
Results: 1:41:36
General Information: I went into this race as a training run. I did have
a goal time, but that was a guesstimate!
Right: Went out steady and kept an even pace. When I got a tired, I’d
power hike the hills, run the down & flats.
Things Done Wrong: Ran under an assumed “alias.” :)
Other Stuff: I did the 5miler in early May — and was good to know a bit of
the course beforehand. I’ve not done much training in the GOG — road
wise. Trails are great! Weather was cool and perfect!! :)
***
2006 Garden of the Gods — 10M
Dennis W Murphy
Location: Colorado Springs
Date: June 11, 2006
Distance: 10 Mile
Goal: Under two hours
Results: 2:10:16
General Information: Beautiful area to run. However I had problems I have
not encountered before — Age must be catching up with me.
Things Done Right: Run at a pace that felt comfortable (most of the way)
Things Done Wrong: Must not have hydrated enough or too much water.
Calves cramped at the eighth mile mark.
***
San Juan 50-miler
Steve Bremner
Location: Lake City
Date: June 17th, 2006
Distance: 50 miles
Goal: finish
Results: 12:19
Website: http://www.lakecity50.com
General Information: Scenery was sublime. Weather terrific. Course brutal.
Things Done Right: Stayed well hydrated. Didn’t bonk.
Things Done Wrong: Not enough training.
***
Mt. Washington Road Race
Matt Von Thun reports:
Location: Pinkham Notch, NH
Date: 6/17/06
Distance: 7.6mi
Goal: 1:11
Results: 1:17
Website: http://www.mountwashingtonroadrace.com
General Information: This race starts at about 1000 ft. elevation and in
7.6 miles climbs to about 6000 ft. elevation at an average grade of 11.5%.
The summit of Mt. Washington is reputed to have the worst weather in the
nation including the world’s highest recorded wind speed (greater than
200mph!). Our race started at 10 am. The temperatures at the base had
climbed to about 80 degrees and the average humidity was 66%. The summit
temperatures were in the 50’s when I finished, but went on to a record
breaking 69 degrees. This made for challenging conditions for cool/dry
weather runners like me. I struggled through the first 5 miles of the
race, but started feeling better the last mile
and a half. However, too much damage was done to make up for the lost
time.
Things Done Right: Tapered for the race. Did not start out too fast. Was
well hydrated before the race. Drank water at each aid station.
Things Done Wrong: I had not done enough to acclimatize for the heat and
humidity.
Other Stuff: This race served as the U.S. Mountain running championships,
and the top three male runners were all from the East coast.
***
San Juan Solstice 50
Harry Harcrow reports:
Location: Lake City, CO
Date: 6/17/2006
Distance: 50 miles
Goal: 10:30
Results: 10:19
Website: http://www.lakecity50.com
General Information: A 50 mile race in the San Juan mountains surrounding
Lake City. Perfect running weather and a beautiful course. The volunteers
and especially the aid station workers did a tremendous job and were very
helpful.
Things Done Right: Took it easy on the up-hills and took in quite a bit of
calories. I made sure that I still had energy for the final climb of the
race at mile 40. A good portion of my training was power-hiking which
really helps in a course like this. Did some altitude training, but not
enough. Tapered the last two weeks prior to the race.
Things Done Wrong: Did not get enough altitude training in and wish that I
could have ran more at the higher altitudes.
Other Stuff: The course spends about 1/4 of the distance above 12000 ft
and ½ the distance above 11000 ft. There are three climbs and after the
first two, the course stays above tree-line for awhile. The second climb
you feel like you may never see a downhill again :)
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Non — “R” REPORTS:
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5K Scholastic Challenge
Beverly Weaver reports:
Location: Springfield, Illinois
Date: June 24, 2006
Distance: 5K
Goal: 31 minutes/place in age group
Results: 31:07/2nd in age group
Website: http://srrc.net
General Information: I was expecting a hot day, but it cooled off enough
to be a good day to race (60’s with a little breeze). Flat, flat, flat
course.
Things Done Right: Even pace; each mile was just a little bit faster than
the previous mile. Passed a lot of folks in the last mile or so.
Wrong: Not used to trying to run these short, flat road races. I need to
do more of them or just give them up. However, I am addicted to getting
those Incline Club Sunday ‘stars’, so I thought I should find a race to
run over the weekend.
Other Stuff: All the race proceeds go to local schools for their running
programs. All the awards, food, shirts, etc. are donated so that all
monies are available for schools. (Good idea — sounds like the BTMR..)
***
Prospect Lake Triathlon, Colorado Springs
Graham Fletcher-Holmes reports:
Location: Prospect Lake
Date: June 25
Distance: 750 meter Swim, 13.2 miles Bike, 3.1 miles Run
General Information:
So having not signed up in time for “the ascent,” I switched my focus for
the year to Triathlons (hence my long absence from IC club runs.
This was my first athletics race since the days of egg & spoon and the
like at elementary school. Weather was nice and cool. Atmosphere was
great. The Swim was difficult due to so many people in the water fighting
for the same piece of the lake. The Bike course was to my liking as it had
some moderate hills. The legs felt heavy and slow by the Run, but the time
was good.
Primary Goal:
To finish
Secondary goal:
To finish in less than 1:30:00
Result:
1:19:??
:-))
Things Done Right:
I got a coach!
Things Done Wrong:
Slept badly the night before due to nerves
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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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